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- Hi pals.
Welcome to Dedicate,

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your 30 day yoga journey.

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It's Day 5.

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Go ahead and put a hand up.

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Let's do like a
virtual high five.

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(wooshes)

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We are doing this.

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Today's a really nice day
because the world can get a

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little chaotic and move fast and
we remember that time on the mat

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is time well spent because
it allows us to help get

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in our natural flow state.

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

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(bright music)

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Okey doke, my friends.

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Let's begin in a
nice comfortable seat.

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Take a second to
get down on the ground.

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And remember this is time
that you so beautifully

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have carved out for yourself.

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So right away start
to lean in and choose

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to enjoy this practice, right?

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This time that you've
dedicated for your body,

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for your mind and

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for your spirit or
your soul as well.

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So come on down to the
ground and when you get there,

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sit up nice and tall and we're
going to start right away with

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the fingertips on the earth.

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So at your sides.

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Just take a second to land and
just a reminder this is going to

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take time some days.

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Some days are
going to drop right in.

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And some days you may spend the
entire duration of the practice

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just trying to
land in this moment.

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So just a reminder that
that's what it's all about.

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It's about that process.

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It's about recognizing that
and being present with whatever

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you're coming to the mat with.

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So sometimes if we forget that
we can get a little frustrated

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and miss out on the
valuable moments of just

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the me time, the you time.

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And I think the more we embrace
too this truth of you know some

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days are going to be harder than
others but you still show up the

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easier it will be to
keep showing up for yourself.

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So you can stick with it all the
way 'til Day 30 and well beyond

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so that you can be
strong and healthy.

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So that you can
attract positive, vibrant energy

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and slowly learn
to tend to tend to and then

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hopefully release that
which simply isn't serving you.

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So relax your shoulders,
start to notice your breath.

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Thank you for being here today
for sharing your valuable time

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and energy with
me and with people

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and pets all across the globe.

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Today's session we're
going to lean into a flow.

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So the word vinyasa really just
means to move with intention

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when we break it down.

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So as we begin to introduce a
new rhythm and pick up the pace

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here in the days to come

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remember this is your time.

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This is your practice

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and it is designed
for you to meet and

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greet it with whatever you're
coming on the mat with each day.

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So make it your own.

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Learn to adapt.

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Question everything
and I'll do my best to

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guide you in a loving way.

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Synchronizing
with the breath today.

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Here we go.

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Inhale, fingertips
reach out left to right.

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On your exhale, slowly, so slow
breath and slow movement

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here to start, palms come
together at the heart.

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Anjuli Mudra.
In prayer.

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Remember yesterday's practice.

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See if you can feel what
does it feel like to bring

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the palms together in prayer?

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And if it feel like nothing,
that's fine.

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(laughs) Just notice.

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Okay, good.
Drop the chin to the chest.

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Feel that broadening
through the upper back body.

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Nice stretch in
the back of the neck.

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And then when you're
ready slowly reach behind,

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palms kiss
together behind the neck.

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Start to draw your
navel in here a little bit.

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Good, then inhale, fingertips
glide up towards the sky.

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Take a nice big breath,
big stretch here.

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And then exhale,
wiggle the fingertips,

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rain it all the way
down moving with your breath.

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So the breath is the fuel for
the movement

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and the movement

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has this beautiful marriage with
the breath and that's what we

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want to really try to build
today so that we can take it

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into the rest of our
practices here together.

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So picking up
the pace just a bit.

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See if you can make your
breath long and controlled.

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Here we go, inhale.
Fingertips reach out.

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Exhale, hands to heart.

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Long slow breath out.

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Beautiful, chin to chest.

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Feel that stretch in
the back of the neck.

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Reach behind.

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Inhale, navel draws in
as you reach all the way up.

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Big breath.

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Exhale, float
the fingertips down.

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Start to open up
to the shoulders.

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Beautiful, inhale halfway lift.

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Exhale, hands to heart.

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Notice what it feels like.

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Chin to chest, reach behind.

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Inhale, reach for the sky.

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Exhale, releasing all the way
down fingertips kiss the earth.

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Let's keep it going.
Inhale, halfway lift.

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Exhale, palms come together.

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Beautiful. Opportunity
here to retain the breath,

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drop the chin
to the chest, reach behind

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and now inhale
reach for the sky.

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Exhale, float it down.

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Now this time when you float it
down you can start to reach your

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fingertips a little
bit behind the hips.

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If you want to start
opening up through the chest,

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the pecs, the heart
a little more.

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Here we go.
Inhale, halfway lift.

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Exhale, hands to heart.

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Retain the breath.
Chin to chest, reach behind.

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Navel draws in
and as you inhale,

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reach for the sky.

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Exhale, float it down,

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fingertips reaching
back just slightly.

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Once more.
Nice audible breath.

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Here you go.
Nice refreshing breath in.

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Exhale, hands to heart.

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Chin to chest, reach behind.

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Navel draws in
as you inhale, lift up.

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Exhale, release
it all the way down.

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Beautiful,
left hand to the earth.

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Inhale,
right fingertips up and over.

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Exhale, all the
way back to center.

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Right hand to the earth.

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Inhale,
left fingertips up and over.

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All the way back to center.

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Inhale, both fingertips
reach all the way up.

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We're gonna just find
that big beach ball here.

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Here to draw
their shoulders down.

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Imagine your shoulder blades,
your scap just kind of rounding

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back to hold your heart space.

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Beautiful then you're
gonna take your fingers

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and just the thumbs
are going to press up.

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Breathing deep.

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Lifting the heart,
lifting the sternum.

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Quads get really heavy here
so we find that opposition,

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that lift up
from the pelvic floor.

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Benju's here with
us breathing deep.

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We're here for three.

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Soften the skin
of the face, two.

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And on the one,
open the fingertips wide,

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stretch them as wide as you can.

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Take a deep breath in
through your nose, don't think.

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On the exhale Lion's Breath,
tongue out, look up.

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Beautiful, bend the elbows.

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Float or melt
the fingertips down.

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Awesome work, just take a second
here to notice how you feel.

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Observe.

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Letting go of the day thus far.

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Politely putting whatever's
gonna happen

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after this practice,
putting your To-Do List,

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just gently put
them on the shelf.

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Take one more deep breath in.

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Exhale, just
really landing here again.

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Present.

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And within our flow we'll
really just work to be

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in one moment into the next.

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So one present moment opens a
window or a door into the next.

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And that's all
we do and not really 

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thinking ahead or

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considering the past.

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Alright, gently open the
eyes and we'll come all the way

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forward to your
Tabletop Position.

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Consider how you
move here. Be kind.

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Remember the way
you move matters.

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Picking some
Benji hair off my mat.

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Keepin' it real.

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Hey, speak of the devil
or speak of the angel.

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Depending on what day it is.

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Find your base.

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Remember the breath comes first

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and then next your foundation.

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And we tend to do these two
things first not because that's

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the right way to do it in yoga

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but because it really puts us in

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the role of our own teacher.

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Right? Yoga is about
uniting the mind, the body.

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Making sure that
things work for you.

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So I'm just here to guide you.

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Listen to the
sound of your breath.

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Listen to your
body and let's flow.

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Inhale, dropping the belly.

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Finding a significant tilt in
the pelvis perhaps today

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as you drop the belly,
open the chest.

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And then on your exhale,
opposite tilt.

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A bit of a tuck as
you round to the spine.

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Just bringing
awareness to the pelvis today.

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Cool, inhale drop the belly.

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Listen to the
sound of your breath.

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And exhale, rounding through.

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Right now you're gonna continue

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with the sound of
your own breath.

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Opening up the
front and back body.

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Awakening the spine.

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Trusting the process.

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Trusting that whatever benefits
you're supposed to receive from

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your practice, they're just
going to happen no matter what.

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All you have to do is be present
with your breath and open.

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You can even start
to change up the breath.

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Following any natural rhythm.

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And then veering off the
railroad tracks as you see fit.

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Finding a little
freedom within the form.

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I like to think of the flow
or the vinyasa really being an

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opportunity for you to
unite with whatever is

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going on in your body today.

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Not necessarily
taking orders, right,

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from somebody else.

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And take whatever flow, whatever
little dance you've created here

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and make your
way to Downward Dog.

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Nice and slow.

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Again, paying attention to your
breath and your foundation so

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fingertips are spread nice and
white and you make your way up

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nice and slow in your own time.

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Then find what feels good here.

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Maybe it's exquisite stillness
with a focus on the breath.

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Maybe it's bending one knee as
you straighten the other leg

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and then switching off.

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Maybe it's
another Lion's Breath.

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Maybe it's a soft gentle

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shake in the head, the neck.

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Great, then take one more breath
here and as you exhale

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bend both knees,
melt your sternum,

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your heart towards
the tops of your thighs.

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Upper arm bones, again,
nice external rotation

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to keep the joints nice
and happy and stable.

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You're here for three,
two and on the one

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go ahead and drop the heels.

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Work to straighten the legs.

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Now we'll work with
the breath inhale in here.

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Exhale to bend the knees.

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Belly towards the
tops of the thighs.

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You got it.
nhale, straighten the legs.

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Exhale, bend the knees.

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Inhale, straighten the legs.

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Building strength
in the upper body.

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Exhale, bend the knees.

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And once more, you got it,
claw through the fingertips,

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inhale.

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Exhale, bend the knees.

251
00:12:48,917 --> 00:12:52,125
This time inhale, look
forward with the knees bent.

252
00:12:52,125 --> 00:12:53,625
Exhale, make
your way to the top.

253
00:12:53,625 --> 00:12:57,041
You can take baby steps,
do a little ditty

254
00:12:57,041 --> 00:12:59,667
maybe you're working
on a float or hop.

255
00:12:59,667 --> 00:13:01,250
We'll meet at
the top of the mat.

256
00:13:01,250 --> 00:13:03,500
Feet hip width
apart or flush together.

257
00:13:03,500 --> 00:13:07,125
Nice conscious footing and then
relaxing over into that

258
00:13:07,125 --> 00:13:10,166
Forward Fold, Uttanasana.

259
00:13:12,250 --> 00:13:15,500
Standing Extended Forward Fold.

260
00:13:18,750 --> 00:13:20,750
Clasp opposite
elbow with the hands.

261
00:13:20,750 --> 00:13:23,417
Take a second here to
move with your breath.

262
00:13:23,417 --> 00:13:25,750
Gently rocking side to side.

263
00:13:30,417 --> 00:13:33,625
And just here just to stay in
the moment but remember you have

264
00:13:33,625 --> 00:13:37,291
everything you need.
We have a nice solid tool belt

265
00:13:37,291 --> 00:13:40,959
(chuckles) going on Day 5 so

266
00:13:40,959 --> 00:13:43,208
remembering your foundation.

267
00:13:43,208 --> 00:13:46,041
Paying attention
to this sensation.

268
00:13:46,041 --> 00:13:47,667
And again,
always with the breath.

269
00:13:47,667 --> 00:13:51,250
Here we go, releasing the hands,
begin to slowly roll it up.

270
00:13:51,250 --> 00:13:53,041
Take your time.
Feel it out.

271
00:13:57,542 --> 00:14:01,792
Coming to your Mountain Pose.

272
00:14:02,792 --> 00:14:05,500
And again, each time you
come to Mountain you have this

273
00:14:05,500 --> 00:14:10,291
opportunity, I think, beautiful
opportunity to come into

274
00:14:10,291 --> 00:14:13,959
what I like to call or
think of quiet Mountain.

275
00:14:13,959 --> 00:14:15,959
Like do you need
all of these things,

276
00:14:15,959 --> 00:14:17,375
you know, that
you tend to do here?

277
00:14:17,375 --> 00:14:18,875
I see it all the
time in myself, too,

278
00:14:18,875 --> 00:14:21,375
but also my friends and class.

279
00:14:21,375 --> 00:14:25,000
And if you do like take it,
you know, it's all good.

280
00:14:26,375 --> 00:14:29,917
But just maybe you
might like quiet Mountain.

281
00:14:29,917 --> 00:14:33,500
Just coming up knowing that
you are exactly where you're

282
00:14:33,500 --> 00:14:37,667
supposed to be and in particular
with the at home yoga practice,

283
00:14:37,667 --> 00:14:41,125
maybe the temptation to
kind of like fix things isn't

284
00:14:41,125 --> 00:14:43,750
necessarily there in the same
way that it might be when we're

285
00:14:43,750 --> 00:14:47,166
naturally, very normally,
in a public space.

286
00:14:47,166 --> 00:14:50,625
So just a little
food for thought.

287
00:14:50,625 --> 00:14:52,834
Okay, quiet Mountain.
Here we go.

288
00:14:52,834 --> 00:14:54,750
Stand up nice and tall.

289
00:14:54,750 --> 00:14:58,583
You can close your eyes now or
gaze down past your nose and

290
00:14:58,583 --> 00:15:01,625
just use the sound of
my voice to guide you here.

291
00:15:02,834 --> 00:15:04,625
Here we go.
We're going to inhale,

292
00:15:04,625 --> 00:15:05,917
reach the fingertips all the

293
00:15:05,917 --> 00:15:08,583
way up to the sky,
just big stretch.

294
00:15:08,583 --> 00:15:11,166
Exhale, bend the knees,
Forward Fold.

295
00:15:13,667 --> 00:15:16,000
Inhale, halfway lift
just like we've been doing,

296
00:15:16,000 --> 00:15:17,000
moving with the breath.

297
00:15:17,000 --> 00:15:18,917
Exhale, fold all the way down.

298
00:15:19,750 --> 00:15:22,375
Inhale, rewind.
Reach all the way back up.

299
00:15:22,375 --> 00:15:23,500
Big stretch.

300
00:15:24,625 --> 00:15:26,583
Exhale, quiet Mountain,

301
00:15:26,583 --> 00:15:28,542
fingertips just
gently at your side.

302
00:15:29,667 --> 00:15:30,583
Just like that again.

303
00:15:30,583 --> 00:15:33,417
See if you can do this little
ditty with your eyes closed

304
00:15:33,417 --> 00:15:35,041
or the gaze soft.
Here we go.

305
00:15:35,834 --> 00:15:37,625
Inhale, reach for the sky.

306
00:15:39,208 --> 00:15:41,208
Exhale, Forward Fold.

307
00:15:43,542 --> 00:15:45,291
Inhale,
find length in the spine.

308
00:15:45,291 --> 00:15:47,166
Lift up halfway.

309
00:15:47,166 --> 00:15:49,792
Exhale, fold it down.

310
00:15:50,959 --> 00:15:53,500
Back all the way up, inhale,
reach for the sky.

311
00:15:53,500 --> 00:15:55,083
Spread the fingertips.

312
00:15:55,083 --> 00:15:58,000
And exhale, hands
gently down at your side.

313
00:16:00,375 --> 00:16:02,625
Pause here.
Take a deep breath in.

314
00:16:04,375 --> 00:16:05,542
Long breath out.

315
00:16:07,000 --> 00:16:09,959
Find that upward current of
energy through the front body.

316
00:16:11,667 --> 00:16:15,583
Relax the shoulders, find that
grounding through the back body.

317
00:16:17,208 --> 00:16:18,250
Okay, let's play.

318
00:16:18,250 --> 00:16:20,625
Inhale, send the
fingertips out left to right,

319
00:16:20,625 --> 00:16:22,291
just as we've been
doing on the ground.

320
00:16:23,291 --> 00:16:26,208
Exhale hands to heart,
Anjuli Mudra, prayer.

321
00:16:27,291 --> 00:16:29,500
Chin to chest, slight bend
in the knees this time

322
00:16:29,500 --> 00:16:32,166
as you reach behind.
Little shark fin.

323
00:16:32,166 --> 00:16:33,834
Now inhale,
ground through the feet.

324
00:16:33,834 --> 00:16:35,834
Find your loop of energy and

325
00:16:35,834 --> 00:16:37,917
reach for the sky
as you breathe in.

326
00:16:37,917 --> 00:16:40,792
Exhale, fingertips left to right
as you lead with your heart,

327
00:16:40,792 --> 00:16:42,917
bend your knees,
take it all the way down.

328
00:16:42,917 --> 00:16:45,125
So we're starting
to innegrate, integrate,

329
00:16:45,125 --> 00:16:49,000
not innegrate,
integrate or innegrate.

330
00:16:49,000 --> 00:16:51,708
Inhale, halfway lift.
You got it.

331
00:16:51,708 --> 00:16:54,542
Move with your
breath, exhale, fold.

332
00:16:54,542 --> 00:16:57,125
Root to rise here.
Inhale, reach for the sky.

333
00:16:58,291 --> 00:17:00,792
Exhale hands
gently down at your side,

334
00:17:00,792 --> 00:17:01,917
Mountain Pose.

335
00:17:02,834 --> 00:17:05,834
Again, inhale, send the
fingertips out left to right.

336
00:17:05,834 --> 00:17:07,750
Stretch through the chest.

337
00:17:07,750 --> 00:17:09,250
Exhale, hands to heart.

338
00:17:09,250 --> 00:17:10,458
Draw the navel just in.

339
00:17:11,542 --> 00:17:13,667
Chin to chest, reach behind.

340
00:17:13,667 --> 00:17:15,417
All the way up
as you breathe in.

341
00:17:15,417 --> 00:17:17,417
Fingertips to the sky.

342
00:17:17,417 --> 00:17:19,625
Exhale, wiggle the fingertips.

343
00:17:19,625 --> 00:17:20,500
Lead with the heart.

344
00:17:20,500 --> 00:17:22,917
Bend your knees,
take it all the way down.

345
00:17:23,625 --> 00:17:25,500
Beautiful, inhale, halfway lift.

346
00:17:25,500 --> 00:17:27,166
Moving with your breath.

347
00:17:27,166 --> 00:17:30,041
Exhale to fold and
step the right foot back.

348
00:17:30,875 --> 00:17:34,667
Inhale, open the chest, lower
your right knee to the earth.

349
00:17:35,542 --> 00:17:38,834
Exhale, bring the
back knee all the way up.

350
00:17:39,750 --> 00:17:40,792
Here we go, inhale.

351
00:17:40,792 --> 00:17:42,667
Drop the right knee,
open the chest.

352
00:17:42,667 --> 00:17:44,291
Moving with your breath.

353
00:17:44,291 --> 00:17:46,542
Exhale, lift the
right knee all the way up.

354
00:17:46,542 --> 00:17:48,542
Reaching back
with the right heel.

355
00:17:48,542 --> 00:17:51,250
Once more, inhale,
bend that right knee down,

356
00:17:51,250 --> 00:17:53,000
open your heart.

357
00:17:53,000 --> 00:17:54,917
Exhale, lifting it up.

358
00:17:55,917 --> 00:17:57,583
Now listen carefully,
we're gonna squeeze

359
00:17:57,583 --> 00:17:59,166
the thighs together here.

360
00:17:59,166 --> 00:18:01,041
You have everything you need.

361
00:18:01,041 --> 00:18:02,291
Squeezing the
inner thighs together,

362
00:18:02,291 --> 00:18:04,083
lifting up from
the pelvic floor.

363
00:18:04,083 --> 00:18:07,291
We're going to inhale, reach
fingertips forward, up and back.

364
00:18:07,291 --> 00:18:08,291
High lunge.

365
00:18:08,291 --> 00:18:10,500
Now we've already had
our back knee on the ground

366
00:18:10,500 --> 00:18:12,125
so we know that
it's there for us.

367
00:18:12,125 --> 00:18:14,959
Totally awesome,
totally wonderful to just know,

368
00:18:14,959 --> 00:18:16,458
okay, you know what?

369
00:18:16,458 --> 00:18:18,792
It's better for me to
put my back knee down.

370
00:18:18,792 --> 00:18:20,250
And you can be here.

371
00:18:20,250 --> 00:18:21,834
Otherwise, we're
lifting the back knee,

372
00:18:21,834 --> 00:18:24,208
we're pulling the left
hip crease back just a bit.

373
00:18:24,208 --> 00:18:27,375
Front knee over front ankle,
finding that energetic loop.

374
00:18:28,375 --> 00:18:31,959
Lots of stretching here
so allow that stretch

375
00:18:31,959 --> 00:18:33,458
to be supported by your breath.

376
00:18:33,458 --> 00:18:36,500
You're here for three, two

377
00:18:36,500 --> 00:18:39,458
and on the one we
take it all the way down.

378
00:18:39,458 --> 00:18:42,625
Great, inhale, big open
twist to the left. You got this.

379
00:18:43,417 --> 00:18:46,125
Exhale, bring it
all the way back down,

380
00:18:46,125 --> 00:18:48,625
framing the left foot.
Plant the palms.

381
00:18:48,625 --> 00:18:51,000
Step your left toes back,
Plank Pose.

382
00:18:51,000 --> 00:18:52,208
Feel free to lower the knees.

383
00:18:52,959 --> 00:18:55,834
Great, inhale to look forward,
shift forward.

384
00:18:55,834 --> 00:18:57,917
Squeeze elbows
into the side body.

385
00:18:57,917 --> 00:19:00,083
Exhale to lower all
the way down to your belly.

386
00:19:00,792 --> 00:19:04,458
With your breath, inhale, Cobra.

387
00:19:04,458 --> 00:19:06,250
Nice and easy.

388
00:19:06,250 --> 00:19:09,166
Exhale, soften and fold.
Bring it down.

389
00:19:09,959 --> 00:19:12,792
Curl the toes under.
Lift the kneecaps.

390
00:19:12,792 --> 00:19:14,708
Tone your quadriceps.

391
00:19:14,708 --> 00:19:16,250
Find your foundation
in the hands here.

392
00:19:16,250 --> 00:19:18,708
Nice and strong and
here we go, big inhale.

393
00:19:20,000 --> 00:19:21,959
Exhale, navel
draws to the spine.

394
00:19:21,959 --> 00:19:24,291
We press up to
Plank or Half Plank.

395
00:19:24,291 --> 00:19:26,667
Now pause here,
quietly whisper to yourself,

396
00:19:26,667 --> 00:19:28,917
"I am strong."

397
00:19:28,917 --> 00:19:30,083
I am strong.

398
00:19:30,083 --> 00:19:32,000
And then send it to
Downward Facing Dog.

399
00:19:32,959 --> 00:19:34,375
Inhale in deeply.

400
00:19:35,625 --> 00:19:37,792
And exhale, let something go.

401
00:19:40,083 --> 00:19:41,291
Awesome, bend the knees.

402
00:19:41,291 --> 00:19:43,625
Belly comes towards the
tops of the thighs again,

403
00:19:43,625 --> 00:19:45,333
sternum towards the knees.

404
00:19:45,333 --> 00:19:47,166
Inhale to look forward.

405
00:19:47,166 --> 00:19:48,834
Exhale to make
your way to the top.

406
00:19:50,166 --> 00:19:53,166
Flowing with the breath,
inhale, halfway lift.

407
00:19:53,166 --> 00:19:54,250
Exhale, fold.

408
00:19:54,250 --> 00:19:56,458
This time step the
left foot all the way back.

409
00:19:58,000 --> 00:19:59,083
Beautiful.

410
00:19:59,083 --> 00:20:00,708
Here we go,
lowering the left knee.

411
00:20:00,708 --> 00:20:03,583
Inhale, open the heart.

412
00:20:03,583 --> 00:20:05,458
Exhale, left heel reaches back

413
00:20:05,458 --> 00:20:07,041
as you lift the
left knee up high.

414
00:20:07,834 --> 00:20:10,417
Inhale, lower the back knee,
open the chest.

415
00:20:10,417 --> 00:20:13,250
Feel that awesome stretch the
front of the left hip crease and

416
00:20:13,250 --> 00:20:15,625
then exhale,
reach the left heel back,

417
00:20:15,625 --> 00:20:17,417
lift the back knee.

418
00:20:17,417 --> 00:20:19,417
Inhale, open the chest.

419
00:20:19,417 --> 00:20:21,583
Heart radiates forward.

420
00:20:21,583 --> 00:20:23,208
Exhale, lift it up.

421
00:20:24,500 --> 00:20:25,834
Alright, find that connection.

422
00:20:25,834 --> 00:20:27,375
Squeeze inner
thighs to the midline.

423
00:20:27,375 --> 00:20:28,959
Lift up from the pelvic floor,
you got this,

424
00:20:28,959 --> 00:20:32,041
inhale reach the
fingertips forward up and back.

425
00:20:32,041 --> 00:20:34,875
High lunge so you may have been
in this posture a million times

426
00:20:34,875 --> 00:20:38,166
but what we're doing is
bringing a lot of integrity.

427
00:20:38,166 --> 00:20:40,250
We're connecting to the
foundation of not just the

428
00:20:40,250 --> 00:20:43,750
physical body and the alignment
but our energetic body

429
00:20:43,750 --> 00:20:46,417
so again making adjustments
if you need to by lowering

430
00:20:46,417 --> 00:20:49,417
the back knee or even
bringing hands to the waistline.

431
00:20:50,250 --> 00:20:52,166
Give it your all here,
find your breath.

432
00:20:52,166 --> 00:20:53,583
You got it.

433
00:20:58,750 --> 00:21:01,166
Awesome then
slowly releasing it down.

434
00:21:01,166 --> 00:21:03,208
Nice work.
Left hand to the earth.

435
00:21:03,208 --> 00:21:05,708
Breathe into your belly here.
Take it all the way up.

436
00:21:05,708 --> 00:21:08,542
Right fingertips to the sky.
Big open twist.

437
00:21:08,542 --> 00:21:11,208
And then on your exhale
bring it all the way down.

438
00:21:11,208 --> 00:21:14,000
Awesome, plant the palms,
step your right toes back.

439
00:21:14,000 --> 00:21:16,959
Inhale, look forward,
shift forward on the toes,

440
00:21:16,959 --> 00:21:17,917
squeeze the elbows in.

441
00:21:17,917 --> 00:21:20,750
This time belly to Cobra
or maybe Chaturanga

442
00:21:20,750 --> 00:21:22,458
to Upward Facing Dog.

443
00:21:22,458 --> 00:21:23,625
Move with your breath.

444
00:21:23,625 --> 00:21:27,708
Use an inhale to open your heart
and then use your exhale to make

445
00:21:27,708 --> 00:21:31,083
your way to Downward Dog.
Nice and smooth.

446
00:21:32,875 --> 00:21:35,500
That's where we'll
meet in Downward Dog.

447
00:21:36,583 --> 00:21:37,625
Check in.

448
00:21:41,583 --> 00:21:43,417
Awesome work.
From Downward Dog,

449
00:21:43,417 --> 00:21:45,208
anchor the left heel
down to the earth.

450
00:21:45,208 --> 00:21:47,458
Inhale, lift the
right leg up high.

451
00:21:47,458 --> 00:21:50,041
Exhale, you're gonna
slowly shift forward.

452
00:21:50,041 --> 00:21:51,583
Squeeze your
right knee in towards

453
00:21:51,583 --> 00:21:52,792
your chest as you breathe out.

454
00:21:52,792 --> 00:21:54,792
Contraction in the abdominals.

455
00:21:54,792 --> 00:21:56,583
Inhale, anchor
through the left heel.

456
00:21:56,583 --> 00:21:59,250
Kick the right leg up high.
Three-Legged Dog.

457
00:21:59,250 --> 00:22:01,166
Exhale, shift forward
with your breath,

458
00:22:01,166 --> 00:22:03,041
contract through your center.

459
00:22:03,625 --> 00:22:05,041
Inhale, kick it up.

460
00:22:06,375 --> 00:22:09,083
Exhale, last one, you got this.
Squeeze and lift.

461
00:22:09,083 --> 00:22:11,375
Try to touch your right
heel to your right glute.

462
00:22:11,375 --> 00:22:13,583
Hollow body,
you got this for three,

463
00:22:13,583 --> 00:22:15,583
two, awesome work, one.

464
00:22:15,583 --> 00:22:17,750
Plant the right foot.
High lunge again.

465
00:22:17,750 --> 00:22:20,792
Here we go sweeping the
fingertips forward, up and back.

466
00:22:20,792 --> 00:22:22,500
Notice that heat, that warmth.

467
00:22:23,375 --> 00:22:25,375
Try to get your
center underneath you here.

468
00:22:25,375 --> 00:22:27,834
Maybe by bending your back knee.

469
00:22:29,625 --> 00:22:32,250
Paying attention to
what's going on in the pelvis.

470
00:22:32,250 --> 00:22:34,000
Big beach ball up and overhead.

471
00:22:34,667 --> 00:22:36,750
Great, inhale in here.

472
00:22:36,750 --> 00:22:39,291
And exhale, float
it all the way down.

473
00:22:39,291 --> 00:22:40,291
Hi Buddy.

474
00:22:40,291 --> 00:22:42,542
From here you're
going to plant the palms,

475
00:22:42,542 --> 00:22:44,500
step the right toes back.

476
00:22:44,500 --> 00:22:47,375
Inhale to look forward,
shift forward.

477
00:22:47,375 --> 00:22:51,166
Exhale, belly to Cobra
or Chaturanga to Up Dog.

478
00:22:51,166 --> 00:22:53,041
Again, use your
inhale to open up

479
00:22:53,041 --> 00:22:54,542
through the heart, the chest.

480
00:22:54,542 --> 00:22:56,583
Use your exhale
to make your way,

481
00:22:56,583 --> 00:22:58,000
Downward Facing Dog.

482
00:22:59,917 --> 00:23:01,000
Breathe in.

483
00:23:02,375 --> 00:23:03,291
Breathe out.

484
00:23:05,291 --> 00:23:06,708
One more time, breathe in.

485
00:23:08,000 --> 00:23:10,125
You're doing great.
Exhale, breathe out.

486
00:23:11,542 --> 00:23:13,375
Great, anchor the right heel.
Hang with me.

487
00:23:13,375 --> 00:23:15,625
Claw through the fingertips.
Nice strong base.

488
00:23:15,625 --> 00:23:16,959
Hands nice and wide.

489
00:23:16,959 --> 00:23:19,291
Inhale, lift the
left leg up high.

490
00:23:19,291 --> 00:23:20,625
So remember to
square the hips here.

491
00:23:20,625 --> 00:23:22,834
As we've been doing,
dialing toes down.

492
00:23:23,750 --> 00:23:25,417
Moving with the breath, inhale.

493
00:23:26,041 --> 00:23:27,750
Exhale, shift forward.

494
00:23:27,750 --> 00:23:29,542
Squeeze that left knee
up and towards your chest.

495
00:23:30,250 --> 00:23:32,500
Inhale, anchor through
the right heel. Kick it up.

496
00:23:33,500 --> 00:23:37,000
Exhale, slow and steady,
my friends, squeeze and lift.

497
00:23:37,000 --> 00:23:39,000
Neck is nice and long here.

498
00:23:39,000 --> 00:23:40,667
Inhale, kick it up.

499
00:23:40,667 --> 00:23:43,208
Claw through the fingertips,
take pressure out of the wrist.

500
00:23:43,208 --> 00:23:45,041
Exhale, shift forward.

501
00:23:45,041 --> 00:23:48,166
Pause here, try to touch your
left heel to your left glute.

502
00:23:48,166 --> 00:23:49,041
Hollow front body.

503
00:23:49,041 --> 00:23:51,834
You're here for
three, two, you're awesome.

504
00:23:51,834 --> 00:23:54,291
On the one, step it up hallelu.

505
00:23:55,041 --> 00:23:56,083
Here we go.

506
00:23:56,083 --> 00:23:57,333
Squeezing inner thighs,

507
00:23:57,333 --> 00:23:59,625
finding that
connection to midline.

508
00:23:59,625 --> 00:24:02,125
Sweeping the
fingertips forward, up and back.

509
00:24:02,125 --> 00:24:04,166
Welcome that heat.

510
00:24:04,166 --> 00:24:06,625
Is the door cracked
open for that warmth,

511
00:24:06,625 --> 00:24:10,792
for that powerful shift, that
transformation or is there like

512
00:24:10,792 --> 00:24:13,125
a little guard there?
Little resistance?

513
00:24:15,834 --> 00:24:17,708
Option to always
lower the back me here.

514
00:24:17,708 --> 00:24:18,834
Breathing deep.

515
00:24:19,917 --> 00:24:22,542
Find the full expression.
Get your center underneath you

516
00:24:22,542 --> 00:24:24,875
by bending your
back knee just for a bit.

517
00:24:25,875 --> 00:24:27,208
And we'll take one more breath.

518
00:24:27,208 --> 00:24:28,917
Big beach ball up and overhead.

519
00:24:29,667 --> 00:24:31,667
And then slowly
releasing it down.

520
00:24:31,667 --> 00:24:33,667
Awesome work.
Plant the palms.

521
00:24:34,875 --> 00:24:35,750
Step it back.

522
00:24:35,750 --> 00:24:38,500
Nice strong Plank or
Half Plank for your vinyasa.

523
00:24:38,500 --> 00:24:40,166
Move with your breath.

524
00:24:40,166 --> 00:24:41,625
Move with intention.

525
00:24:41,625 --> 00:24:43,625
Use the inhale
to open your chest,

526
00:24:43,625 --> 00:24:44,708
open your heart.

527
00:24:45,708 --> 00:24:47,542
Soft in the face.

528
00:24:47,542 --> 00:24:49,917
And use your exhale
to take it up and back,

529
00:24:49,917 --> 00:24:51,458
Downward Facing Dog.

530
00:24:52,542 --> 00:24:53,959
Now stick with it.

531
00:24:53,959 --> 00:24:56,708
Even if you have to move
into a Puppy Posture here,

532
00:24:56,708 --> 00:24:58,750
stay present.
Stick with your breath.

533
00:25:04,250 --> 00:25:06,750
Now close your eyes here
for this final breath in

534
00:25:06,750 --> 00:25:08,834
Downward Dog and on your inhale

535
00:25:08,834 --> 00:25:10,917
just invite some positive

536
00:25:10,917 --> 00:25:14,583
vibrant energy into your body,

537
00:25:14,583 --> 00:25:15,708
into your life.

538
00:25:18,166 --> 00:25:20,625
It's this type of energy 

539
00:25:21,959 --> 00:25:24,542
and awareness
that allows us to

540
00:25:25,625 --> 00:25:27,333
be in a flow state.

541
00:25:28,917 --> 00:25:32,834
Open, available,
ready to shift and change.

542
00:25:32,834 --> 00:25:36,333
Present with
whatever comes our way.

543
00:25:37,917 --> 00:25:39,208
You're doing awesome.

544
00:25:40,000 --> 00:25:42,166
Stick with it, bend the knees.

545
00:25:42,166 --> 00:25:45,583
Slow descend of
the knees to the earth.

546
00:25:47,166 --> 00:25:51,417
Awesome. From here you're gonna
across one ankle over the other.

547
00:25:51,417 --> 00:25:54,000
Be mindful of the knees here.
You're gonna drag your hands,

548
00:25:54,000 --> 00:25:55,583
just paint your
favorite color paint,

549
00:25:55,583 --> 00:25:57,875
just paint your
mat all the way back.

550
00:25:58,458 --> 00:26:01,291
And try not to shift here,
just come right into a seat.

551
00:26:02,333 --> 00:26:04,208
And come into your Sukhasana.

552
00:26:04,208 --> 00:26:07,083
Allow the hands to
rest gently on the knees.

553
00:26:07,083 --> 00:26:08,708
Sit up nice and tall

554
00:26:10,291 --> 00:26:13,208
and notice how a
little can go a long way

555
00:26:14,583 --> 00:26:16,125
when we're paying attention.

556
00:26:25,333 --> 00:26:27,708
Take one more breath here.
Just observe.

557
00:26:34,542 --> 00:26:35,417
Sweet.

558
00:26:35,417 --> 00:26:37,250
Then we'll inhale,
reach the fingertips all

559
00:26:37,250 --> 00:26:38,125
the way up towards the sky.

560
00:26:38,125 --> 00:26:40,500
Find that big beach
ball up and overhead.

561
00:26:43,083 --> 00:26:44,708
A nice easy twist to your left.

562
00:26:44,708 --> 00:26:46,041
Nice and easy here.

563
00:26:49,083 --> 00:26:50,625
Gently nod the head yes.

564
00:26:57,166 --> 00:26:58,792
And then bring
it back to center.

565
00:26:58,792 --> 00:27:00,500
Inhale, reach for the sky.

566
00:27:02,208 --> 00:27:04,250
And exhale, twist to the right.

567
00:27:04,250 --> 00:27:06,208
Nice and easy.

568
00:27:06,208 --> 00:27:07,625
Nodding the head.

569
00:27:24,500 --> 00:27:26,917
And then slowly
bringing it back to center.

570
00:27:27,625 --> 00:27:30,375
When you come into to
Sukhasana, and once again,

571
00:27:30,375 --> 00:27:32,375
and this time we're
going to flip the palms up.

572
00:27:39,291 --> 00:27:41,708
Just take one more
moment to notice how you feel.

573
00:27:49,166 --> 00:27:52,250
Then we'll gently bring the
hands together at the heart.

574
00:27:56,750 --> 00:27:58,834
Gently bring the
thumbs up to the third eye.

575
00:28:01,375 --> 00:28:03,375
Day 5 in the books.

576
00:28:04,875 --> 00:28:07,917
Tomorrow we focus on our core,

577
00:28:08,959 --> 00:28:11,083
center of our being,
getting stronger.

578
00:28:12,875 --> 00:28:14,208
Let us know how you're feeling

579
00:28:14,208 --> 00:28:16,208
in the comments
section down below.

580
00:28:17,041 --> 00:28:18,917
From my heart to yours, 

581
00:28:20,875 --> 00:28:22,041
Namaste.

582
00:28:24,250 --> 00:28:28,250
(bright music)