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- Howdy everyone
and welcome to Dedicate.

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Your 30 day yoga journey.

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It's Day 4, Feel.

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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 today's session
in Extended Child's Pose.

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So come on down to the ground.
Of course, take your time.

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Pay attention to your breath

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even as you're
getting into the posture.

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And if this Extended Child's
Pose is not for your body,

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then find a comfortable
seat of your choice.

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A place where you can really
ease in with nice conscious

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breath (clears throat)
right away.

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Whether you're in an upright
seat or coming into Extended

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Child's Pose, mindfully place
the fingers, the hands.

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And then send some awareness
to your feet, your toes.

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Then when you're ready,
gently close your eyes.

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And allow yourself this moment.

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The hard part is already done.

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You've made the choice.

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The choice to dedicate some time

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and some energy

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from our day for yourself.

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You rock.
Here we go.

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Take a nice big
refreshing breath in.

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And really feel this exhale,

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whatever that means to you as
you breathe out nice and long.

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Smell your own breath.

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One more inhale.

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Breathing in.

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And feel this
out as you breathe.

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Empty, empty, empty out.

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Awesome, now keep
the legs where they are.

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We're going to inhale,
slowly lift up, nice and slow.

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Listen carefully

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and go into a
different version of spinal

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flexion today so keep
the knees nice and wide.

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You're going to inhale,
drop the belly gently,

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just like we do in Cow Pose.

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And then as you exhale round
through like we do in Cat but

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you're gonna take it
over to the right side.

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Shoulders, hips, then send
it all the way back through

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Extended Child's Pose.

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Then you're going to inhale,
come through,

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around the bend
on the left side.

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Drop the belly come
forward and exhale around

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through Extended Child's Pose.

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If you're in a comfortable seat,
you can still do this moving in

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a circular direction as you
inhale lifting the chest as you

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come forward and
exhaling rounding the spine

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as you come back.

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So we're creating 

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a little bit of
awareness in our center here.

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So you have to kind of really
draw your attention to your

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midline, to your middle,
and I love the image of an old

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fashioned coffee
grinder kind of slowly moving.

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If you don't know what that is
then you can Google after this

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session but slowly

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moving in a circular direction.

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Drunk Cat-Cow.

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Drunk on love.
Drunk on joy.

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Drunk on whatever you want.

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Drink it in.

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And once you've established that
you're moving in one direction,

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let's switch it up following the
breath in the other direction.

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So reverse and once you kind of
get a hang on what it is you're

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doing here, see if you
can soften your gaze and

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really sync up with your breath.

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So today's session inviting
us to focus on sensation.

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How does it feel?

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So 

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the correct
alignment might not

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always feel right in your body.

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And how can we train ourselves,
our mind body connection,

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to be present and perceptive

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so that we can really 

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feel it out?

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Know what's right for our body?

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Now you can take it into a
little freestyle back and forth.

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Don't decide where it ends.

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If you get bored see if
you can find something new.

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Maybe you start to
feel like your neck

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needs a little movement.

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Maybe you start to feel like,
"You know what?

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"I'm super tired Adriene.

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"Extended Child's Pose feels
bomb. I want to stay here."

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So feel it out for
about five more breaths.

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And then we'll slowly come all
the way back up to all fours.

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Walk in the knees in
underneath the hip points.

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Curl the toes under.

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Energetically
drag the hands back.

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Find that beautiful pressing
away from the yoga mat

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and then when you're ready,

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lift the knees
and let them hover.

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Waking up the core.

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We're here for
three, two, Hovering Table,

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and one, lower the knees.

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Beautiful work.

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You're going to bring the big
toes to touch and knees come as

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why does the yoga mat again
and we send it all the way back.

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Extended Child's Pose.

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Take a rest.

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Deepen your breath.

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Awesome, awesome work.

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From here keep the legs where
they are and slowly you're going

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to lift the head,
carve a line with the nose.

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Walk the hands all the way off
to the left side of your mat.

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You're going to start to feel a
generous long beautiful stretch

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in your right side body.

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See if you can pull your right
hip crease back to maximize that

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stretch in a
way that feels good.

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And again if Extended Child's
Pose ain't your jam then you can

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be working in a
side body stretch here.

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A piece of vocabulary
that we already know.

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Pulling that right
hip crease down.

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All the while
everyone breathing deeply.

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Allowing any stress or tension
that you might have carried onto

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your mat to just gently leave.

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(chuckles) Melt away, let it go.

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Use that exhale.

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Cool, then walk it
all the way through.

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Take it to the right side.
Same thing.

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Find a nice long audible breath.

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Soften through the
skin in the face.

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Opportunity here to pull
that left hip crease back.

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Breathing, breathing.

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Awesome work.
Walk it back to center.

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Nice job.

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We're gonna slowly, mindfully
come all the way back up.

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Walk the knees
underneath the hip points.

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Walk through wrists
underneath the shoulders.

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Curl the toes under.

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Press away from your yoga mat.

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That nice hollow body here.
Inhale in.

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Exhale, lift the knees,
let them hover.

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So my bones are stacked here in
time I'm gonna build a lot of

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strength and integrity
in the abdominal wall.

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I have this incredible
connection from the base of

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my pelvis to
the crown of the head.

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I'm here for three, two.

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Nice work, on the
one slowly release.

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Okay, press into the
top of your left foot here.

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Just the left foot and
then kick your right foot out.

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We've been here before.

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Inhale in, walk the
hands a little bit wider.

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Beautiful, then exhale
bring your right knee

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all the way up and through.

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You're gonna step it all the
way up into a nice slow lunge.

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Walk the left knee back if it
feels good in your body and

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if you need a little extra
padding, you can take a blanky

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or a towel to pad your knee.

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You can also flip your mat,
double up on the mat.

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Squeeze inner
thighs to the midline,

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find your foundation.

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Find that connection.

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Press into the top of that
back foot and when you're ready,

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sweep the arms all
the way up and overhead.

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If you find right away
that this is much too much.

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Just bring the
hands to the waistline.

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Just make an adjustment.

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Crescent Lunge.

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Inhale, big beach
ball up and overhead

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so give yourself more space.

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So if you're really
narrow here, open it up.

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Thumbs back, pinkies forward.

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Breathing deep.
We start to lean in just a bit.

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Squeeze the
inner thighs together

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and lifting up
from the pelvic floor.

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Inhale in, reach high.

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Exhale, wiggle the fingertips,
rain it down, bring it down low.

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Beautiful.

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From here you're gonna slowly
pull your right hip crease back.

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Flex your right toes towards
your face or your third eye

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and keep a slight or generous
bend in your right knee.

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So my left hip is
stacked over my left knee,

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not reaching back
which is a great stretch.

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Just something else.

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Opening up the
backs of the legs.

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Breathing deep.

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Focusing on the sensation.

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How does it feel?

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And catch a wave here.

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On your next inhale you're going
to tug the shoulders down away

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from the ears,
inhale to look forward,

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find the length

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and exhale to melt
a little further inward,

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bend your right knee.

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Great.

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Then dig through
your right heel.

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Really see if you can
articulate whatever this means

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for you through your right foot.

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Roll through the right foot.

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One more time, inhale,
Crescent Lunge.

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Reach the fingertips of high.

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And then this time you're gonna
pull your right hip crease back,

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bend your elbows and open up.

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Big open twist to your right.

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Elbows can stay bent here or

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in time you can work
to straighten them.

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Squeeze in through the midline,
you got this.

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Inhale.

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Exhale.

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Inhale, arms
all the way back up,

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Crescent Lunge.

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And then cascade
it all the way down.

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Nice work. Beautiful.

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From here plant the palms,
come back to all fours.

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Breathe, Tabletop Position.

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Great. Here we go.

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We're gonna kick
the left leg out.

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Walk the hands nice and wide.

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Take a deep breath in.

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And then on an
exhale squeeze and lift.

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Step it all the
way up and through.

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Front knee over front ankle.

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I lift my back knee,
walk it back.

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Feel that big opening in
the front of the right hip.

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If you need padding, use a
blanky or double up on the mat.

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Then here we go,

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root down through the
top of that right foot.

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Imagine the root of this pose
actually being that back foot.

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Then squeeze into the midline,
pull the left hip crease back

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and when you're ready,

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reach the fingertips
forward, up and back.

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Hands can also
come to the waist here.

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We don't want to dump, right?

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We know, I hate that word.

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(chuckles)
It's kind of just a gross word.

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We don't want to spill,
how about that?

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We don't wanna
spill all our energy, right?

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We want to be able to find

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a way to control
our energy here and

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then use it so that we
can have a nice sustainable

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experience within the posture.

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Keep breathing.

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Inhale in.

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Exhale, wiggle the fingertips,
rain it down.

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Beautiful. Pull the left
hip crease back here.

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That takes you all the way back.

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Center moves back and
we flex the left foot.

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Keep a slight or
generous bend in your left knee.

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Left toes really
reaching towards your forehead.

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So check it out man, this is
a great opportunity to really

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check in with your hamstrings,
check in with your body.

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Feel the stretch.
No need to hide.

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No need to pretend.

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Feel it out.

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Be honest.

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Snug, if you've been
practicing for a while,

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see if you can really
hug that femur into socket.

252
00:12:43,083 --> 00:12:47,625
Snuggle that left hip
socket in and back.

253
00:12:50,917 --> 00:12:52,458
Beautiful. Let's catch a wave.

254
00:12:52,458 --> 00:12:55,875
Find a little
inhale to open the chest,

255
00:12:55,875 --> 00:12:58,041
lengthen through the crown.

256
00:12:58,041 --> 00:12:59,792
And then that wave cascades and

257
00:12:59,792 --> 00:13:02,500
falls and we
forward fold back in.

258
00:13:04,208 --> 00:13:06,291
Keep rooting
through your right foot,

259
00:13:06,291 --> 00:13:07,375
dig into your left heel.

260
00:13:07,375 --> 00:13:10,625
Let's roll through the
left foot nice and slow.

261
00:13:12,208 --> 00:13:13,708
And then all the way back up.

262
00:13:13,708 --> 00:13:15,000
Crescent Lunge.

263
00:13:15,000 --> 00:13:16,792
Nice and easy.

264
00:13:16,792 --> 00:13:18,792
Strong legs.

265
00:13:18,792 --> 00:13:20,917
Then find that big
beach ball up and overhead.

266
00:13:20,917 --> 00:13:23,750
Create space lengthen
through the side body.

267
00:13:23,750 --> 00:13:27,583
Connect hip to shoulder,
shoulder to wrist and wrist all

268
00:13:27,583 --> 00:13:28,959
the way, way
beyond the fingertips.

269
00:13:28,959 --> 00:13:30,208
You got it.

270
00:13:30,208 --> 00:13:32,458
Great, then inhale lift up.

271
00:13:32,458 --> 00:13:35,041
Exhale, bend the elbows
as you make this transition,

272
00:13:35,041 --> 00:13:36,708
open twist to the left.

273
00:13:36,708 --> 00:13:38,458
Left knee squeezes in.
You got this.

274
00:13:39,500 --> 00:13:42,083
You can keep the elbows bent.
Breathe into your belly.

275
00:13:42,792 --> 00:13:45,708
Hold onto that beautiful breath,
beautiful focus.

276
00:13:45,708 --> 00:13:47,834
In time you can work
to straighten the arms.

277
00:13:47,834 --> 00:13:48,959
Be mindful.

278
00:13:50,083 --> 00:13:51,583
Inhale in.

279
00:13:51,583 --> 00:13:53,875
Exhale, relax the shoulders.

280
00:13:53,875 --> 00:13:55,542
Good, inhale reach fingertips

281
00:13:55,542 --> 00:13:57,750
all the way up back
through center.

282
00:13:57,750 --> 00:14:01,542
Gorgeous and then exhale
cascade it all the way down.

283
00:14:01,542 --> 00:14:03,500
Nice work.
Plant the palms.

284
00:14:03,500 --> 00:14:05,083
Step it back to all fours.

285
00:14:06,125 --> 00:14:08,875
You're gonna walk the knees
back underneath the hip points.

286
00:14:08,875 --> 00:14:12,708
Swing the legs to one side, any
side and you're going to come

287
00:14:12,708 --> 00:14:14,333
through all the way to a seat.

288
00:14:15,333 --> 00:14:18,166
Go ahead and center yourself on
the mat and let's go ahead and

289
00:14:18,166 --> 00:14:20,959
come right onto the back
any way that feels good.

290
00:14:23,041 --> 00:14:25,000
And when you get
on your yoga mat,

291
00:14:25,000 --> 00:14:28,208
snuggle your shoulder blades
underneath your heart space so

292
00:14:28,208 --> 00:14:31,000
you can kind of feel
your heart open even here.

293
00:14:31,000 --> 00:14:34,708
So the heart opener isn't
always like Camel or Bow Pose.

294
00:14:34,708 --> 00:14:37,333
You can do a heart opener
in your car by just bringing

295
00:14:37,333 --> 00:14:41,458
awareness and consciousness
to your body and your breath.

296
00:14:42,333 --> 00:14:44,291
Okay, so knees are bent.

297
00:14:44,291 --> 00:14:47,792
We're gonna walk the feet as
wide as the yoga mat and find

298
00:14:47,792 --> 00:14:50,208
now a nice internal
rotation of the hips.

299
00:14:50,208 --> 00:14:52,750
Should feel really
good after your lunges.

300
00:14:52,750 --> 00:14:56,125
Bring the knees
together and let them rest.

301
00:14:58,458 --> 00:15:00,458
Bring your hands to your belly.

302
00:15:00,458 --> 00:15:02,834
Take some deep full
balloon breaths here,

303
00:15:02,834 --> 00:15:05,166
breathing into your hands.

304
00:15:05,166 --> 00:15:09,583
Feel them rise
as you breathe in

305
00:15:09,583 --> 00:15:12,542
and feel them fall
as you breathe out.

306
00:15:16,083 --> 00:15:17,792
So I'm telling you guys,

307
00:15:19,792 --> 00:15:21,917
there's a reason
why it's a lot easier

308
00:15:21,917 --> 00:15:25,291
to just go and kind of
like follow someone in yoga.

309
00:15:25,291 --> 00:15:29,375
Take orders, follow direction
and while that doesn't have its

310
00:15:29,375 --> 00:15:31,792
purpose, totally, totally,

311
00:15:31,792 --> 00:15:33,208
the beauty of the at home

312
00:15:33,208 --> 00:15:35,291
yoga practice is
you really connect to

313
00:15:35,291 --> 00:15:37,125
your brain in a different way.

314
00:15:37,125 --> 00:15:39,291
You really are
the one in charge.

315
00:15:39,291 --> 00:15:40,959
You're the only one in the room.

316
00:15:40,959 --> 00:15:44,125
I'm here with you
spiritually but right?

317
00:15:44,125 --> 00:15:46,208
So you have to take
responsibility for your own

318
00:15:46,208 --> 00:15:48,417
happiness on the mat.

319
00:15:49,667 --> 00:15:52,250
And then of course, the more we
practice doing that on the mat

320
00:15:53,750 --> 00:15:55,000
the more we

321
00:15:57,166 --> 00:15:59,542
include that practice
in our daily life.

322
00:16:03,458 --> 00:16:06,834
So from here we'll slowly walk

323
00:16:06,834 --> 00:16:09,291
the feet back in
line with the hips.

324
00:16:09,291 --> 00:16:11,250
Bring the hands
down to the earth.

325
00:16:12,375 --> 00:16:15,417
Snuggle the shoulder blades
underneath your heart space

326
00:16:15,417 --> 00:16:16,959
and here we go, inhale.

327
00:16:16,959 --> 00:16:20,125
Shins forward, you're going
to lift the hips up high.

328
00:16:20,125 --> 00:16:23,500
Slowly lifting, lifting
all the way to a Bridge Pose.

329
00:16:23,500 --> 00:16:27,792
Lift your chest to your chin and
then lift your chin to the sky.

330
00:16:27,792 --> 00:16:29,875
Breathe deep here inhale.

331
00:16:29,875 --> 00:16:32,041
Exhale to lower
all the way down.

332
00:16:33,792 --> 00:16:34,750
So nice and easy.

333
00:16:34,750 --> 00:16:37,959
Remember we have a long
journey ahead together so

334
00:16:37,959 --> 00:16:39,792
keep it nice and simple here.

335
00:16:39,792 --> 00:16:41,208
Slow it down inhale.

336
00:16:41,208 --> 00:16:44,750
Lifting the hips, shins forward,
chest to chin,

337
00:16:45,708 --> 00:16:46,708
chin to sky.

338
00:16:46,708 --> 00:16:48,667
Tendency is the feet
are gonna want to come up,

339
00:16:48,667 --> 00:16:52,125
knees are gonna want to
go out, so keep your knees and 

340
00:16:52,125 --> 00:16:53,875
your thigh bones in
line with your hips.

341
00:16:54,792 --> 00:16:56,750
Lift up high.

342
00:16:56,750 --> 00:16:58,667
And then take it
all the way down.

343
00:17:01,000 --> 00:17:03,041
And then we'll do one
more grounding through all four

344
00:17:03,041 --> 00:17:04,917
corners of the feet, lifting the
hips up high and this time if

345
00:17:04,917 --> 00:17:07,458
you want to take
the bind you can.

346
00:17:07,458 --> 00:17:09,250
Interlacing the fingertips.

347
00:17:09,250 --> 00:17:11,250
Feeling that
length in the side body,

348
00:17:11,250 --> 00:17:14,667
the front body and
then chest to chin,

349
00:17:15,625 --> 00:17:16,583
chin to sky.

350
00:17:17,875 --> 00:17:20,417
Chest to chin, chin to sky.

351
00:17:20,417 --> 00:17:22,583
Breathe. Engage your glutes.

352
00:17:23,708 --> 00:17:25,667
Imagine you're squeezing 

353
00:17:26,583 --> 00:17:29,625
a yoga block
between your thighs.

354
00:17:31,083 --> 00:17:32,417
I was gonna come up
with something creative

355
00:17:32,417 --> 00:17:33,625
but it didn't seem appropriate.

356
00:17:33,625 --> 00:17:35,166
Okay, one more breath.

357
00:17:36,375 --> 00:17:42,125
Exhale to release the bind and
slowly lower all the way down.

358
00:17:42,125 --> 00:17:45,166
Killing it. Walk the soles
of the feet together.

359
00:17:45,166 --> 00:17:46,834
Open the knees wide.

360
00:17:46,834 --> 00:17:49,792
Interlace the fingertips,
bring them behind the head.

361
00:17:50,834 --> 00:17:53,917
Alright, take an inhale in here.

362
00:17:53,917 --> 00:17:54,834
Close your eyes.

363
00:17:54,834 --> 00:17:57,625
Imagine you're
like on a grassy hill.

364
00:17:59,875 --> 00:18:01,750
Arms and legs are
mirroring each other here.

365
00:18:01,750 --> 00:18:04,542
I'm imagining that I'm on
the hill at Barton Springs

366
00:18:04,542 --> 00:18:06,208
here in my hometown.

367
00:18:07,208 --> 00:18:08,500
Ah.

368
00:18:08,500 --> 00:18:11,917
Extend your thumbs and give
yourself a little neck massage,

369
00:18:11,917 --> 00:18:13,500
a little head massage.

370
00:18:18,917 --> 00:18:21,834
And then slowly you're
going to bring your low back

371
00:18:21,834 --> 00:18:23,583
to be flush with the mat.

372
00:18:23,583 --> 00:18:25,458
Inhale in and then you're gonna

373
00:18:25,458 --> 00:18:27,417
exhale, lift the chest
up toward the sky.

374
00:18:27,417 --> 00:18:29,291
So don't think
of it as a crunch.

375
00:18:29,291 --> 00:18:32,792
Think of it as just lifting your
heart straight up to the sky.

376
00:18:32,792 --> 00:18:34,917
'Kay? Keep your gaze
all the way up toward the sky.

377
00:18:34,917 --> 00:18:36,500
Just a little hold here.

378
00:18:36,500 --> 00:18:38,917
Connecting to the core.

379
00:18:38,917 --> 00:18:41,500
You got it.
Keep the elbows wide.

380
00:18:41,500 --> 00:18:43,792
Resist the crunch.

381
00:18:43,792 --> 00:18:45,917
Feel your lower abdominals and

382
00:18:45,917 --> 00:18:48,750
your upper abdominals
coming in towards center.

383
00:18:48,750 --> 00:18:52,959
Imagine you have a juicy piece
of fruit between your chin and

384
00:18:52,959 --> 00:18:54,625
your chest so you
don't want to crush it.

385
00:18:54,625 --> 00:18:56,333
So you want to
keep it nice and open.

386
00:18:57,750 --> 00:19:00,583
Alright, you got it.
Keep going, keep breathing.

387
00:19:04,708 --> 00:19:06,708
And here you go,
inhale to lower.

388
00:19:07,917 --> 00:19:09,083
Exhale to lift.

389
00:19:10,542 --> 00:19:11,834
Inhale to lower.

390
00:19:12,917 --> 00:19:15,667
Exhale to lift.
Low back stays flush on the mat.

391
00:19:15,667 --> 00:19:17,500
Inhale to lower.

392
00:19:17,500 --> 00:19:18,708
Exhale to lift.

393
00:19:18,708 --> 00:19:20,250
Nice and slow.

394
00:19:20,250 --> 00:19:21,792
Inhale to lower.

395
00:19:21,792 --> 00:19:22,625
Exhale to lift.

396
00:19:22,625 --> 00:19:26,000
Now keep it going and see if you
can really keep the length in

397
00:19:26,000 --> 00:19:30,083
your neck and feel that
connection and that contraction

398
00:19:30,083 --> 00:19:32,417
just in the abdominal
wall as you lift up.

399
00:19:33,375 --> 00:19:34,625
Nice and slow.

400
00:19:36,333 --> 00:19:38,291
You got it.
This is the last beat.

401
00:19:38,291 --> 00:19:40,083
Stick with it.
You're doing awesome.

402
00:19:41,792 --> 00:19:43,250
Alright, do one more.

403
00:19:44,667 --> 00:19:46,041
Pause. Hold at the top.

404
00:19:46,041 --> 00:19:48,417
You got it.
Release the fingertips.

405
00:19:48,417 --> 00:19:50,625
Take them all the way
through reaching towards

406
00:19:50,625 --> 00:19:51,875
the front edge of your mat.

407
00:19:51,875 --> 00:19:53,625
We're pulsing for three.

408
00:19:54,708 --> 00:19:56,333
Pulse for two.

409
00:19:57,166 --> 00:19:59,291
And we're pulsing for one.

410
00:19:59,291 --> 00:20:01,959
And then we're releasing that.
We're taking the fingertips,

411
00:20:01,959 --> 00:20:03,291
release the head
and shoulders down.

412
00:20:03,291 --> 00:20:06,125
We're taking the fingertips to
the outer edges of the legs.

413
00:20:06,125 --> 00:20:08,792
We're slowly closing
the legs like a book.

414
00:20:10,166 --> 00:20:13,583
And then, nice and easy,
release your arms to the sides.

415
00:20:13,583 --> 00:20:17,500
You're going to windshield wiper
your legs just to one side and

416
00:20:17,500 --> 00:20:20,125
then the other until eventually

417
00:20:20,125 --> 00:20:22,959
your legs extend all the way out

418
00:20:22,959 --> 00:20:25,583
and we come to lie down.

419
00:20:29,166 --> 00:20:30,291
Okay.

420
00:20:31,875 --> 00:20:35,500
Close your eyes, relax the
weight of your body completely

421
00:20:35,500 --> 00:20:39,208
and fully into the mat
and feel this puppy out.

422
00:20:40,792 --> 00:20:43,125
Close your eyes.
Imagine your yoga mat,

423
00:20:43,125 --> 00:20:46,625
imagine Sweet Mama Earth
just rising up

424
00:20:46,625 --> 00:20:49,375
to meet your back body.
Just rising up to hold you.

425
00:20:50,417 --> 00:20:51,875
And notice how that feels.

426
00:21:02,458 --> 00:21:05,250
Sweet and one more
final advanced yoga move.

427
00:21:05,250 --> 00:21:07,834
Just lift the corners
of your mouth slightly.

428
00:21:09,417 --> 00:21:11,083
Yeah. Take a deep breath in.

429
00:21:11,083 --> 00:21:12,375
Bring the palms together

430
00:21:14,250 --> 00:21:18,834
and exhale thumbs all
the way up to third eye.

431
00:21:26,417 --> 00:21:30,750
Setting an intention to keep
noticing how does it feel.

432
00:21:34,667 --> 00:21:38,375
Cue Bob Dylan, love you guys.
Take a deep breath in.

433
00:21:40,166 --> 00:21:42,834
And exhale. We whisper,

434
00:21:44,125 --> 00:21:46,125
Namaste.

435
00:21:46,125 --> 00:21:48,125
Awesome work.
See you tomorrow.

436
00:21:51,417 --> 00:21:55,041
(bright music)