- Hi everyone and
welcome to Dedicate,

your 30 day yoga journey.
It's Day 7.

You're doing awesome.
Welcome back.

Today we're going to
focus on surya or the sun.

Hop to something
comfy and let's get started.

(bright music)

Okey doke, my darling friends.

Let's begin today's practice

standing at the top of the mat.

Go ahead and begin with
your feet hip width apart,

toes pointing forward and right
away we're going to inhale reach

the fingertips all
the way up to the sky.

And then exhale
just release them down

with a nice big exhale.

And again, big
inhale to reach for the sky.

Just kind of
landing in the moment here.

Exhale, release the fingertips
down as you breathe out.

One more time,
big inhale, reach

and exhale letting go.

Come into your quiet Mountain

and let's begin to tune
in for today's practice.

Soften your gaze or
trust me, trust yourself,

trust the video
and close your eyes.

Find a little soft
bend in the knees

as you gently lift your heart.

And begin to bring your
attention to your breath.

Thank you for showing up today.

For choosing to dedicate
some conscious time

and conscious breath

to you.

For when we take
time for self care,

when we take time to look inside
and notice how we're feeling,

when we take time to practice
on the mat then we find that

whatever discoveries we make,

whatever things we pick up or

learn on the mat they
translate to life off the mat.

As you're ready, begin to
take your thumb and move your

thumbprint across
your other fingers.

Or option just
wiggle the fingers here.

Feeling it out.

Noticing the sensation.

Instead of putting
on a hard shell for a

surya namaskar today we're going
to go at it with a gentle ease.

You will sweat

but taking a moment
here to feel it out.

Sensitize.

Good, then when
you're ready, inhale,

draw the hands
together at the heart.

Take a deep breath in.

Lift your chest to your thumbs
and as you exhale bow the head

to the heart here.

Feel that broadening
in the upper back body.

That stretch in
the back of the neck.

And today I'd like to invite you

to set a little intention
for today's practice.

Something positive that will
serve you in the present moment.

Perhaps helping you
to move with more ease.

Or to open your mind
or your heart space

to find clarity or insight.

This idea that
through our practice

we can perceive
things more clearly.

Just by simply taking the time.

Cool.

If you've landed
on an intention here,

go ahead and repeat
it quietly to yourself.

Confirming it.

Considering it
already done, right?

Imagine it already so.

Okey doke, then we'll release
the fingertips to the ground.

You can flutter the eyelashes
open and let's have some fun.

Inhale, reach for the sky.

Exhale, bend your knees
generously Forward Fold

all the way down.

Inhale, halfway lift,
your version.

Just checking in and then
exhale to soften and fold.

Great, from here you're gonna

bring the fingertips
to the earth.

You're gonna step
just the right foot back,

lower the right knee.

Then we'll loop the shoulders.
Inhale, lift the fingertips up.

Open the chest, your heart up
towards the sun or the sky.

Beautiful then slowly release.

We'll bring the
back knee up here.

Nice low lunge and then with
this connection to your core,

your center you're gonna bring
the back foot all the way up.

Back to the Forward Fold.

Awesome, inhale, halfway lift.

Exhale, fold.

Root to rise here.
Inhale, reach for the sky.

Exhale, hands to heart.

Beautiful, again soft knees,
fingertips go down to come up.

Inhale, reach to the sun.

Exhale, bend the knees.
Let something go, Forward Fold.

Inhale, halfway lift.
Find length in the neck.

Exhale to soften and bow.

Fingertips kiss the earth

and we kick the left
foot back with control.

Slowly lower the left knee to
the earth and with a big inhale,

reach for the sun.
All the way up.

Heart lifts all the way up.

Big breath here.

Exhale to soften and release.

Lift the back knee,
connect to your center,

your core as you find a little
rock and when you're ready

back foot all the way up.

Forward Fold at
the top of the mat.

Go ahead and let
your head go here.

You can clasp opposite elbow
for a couple breaths here.

Find what feels good.

And when you're
ready release the arms.

Inhale, halfway lift,
your version.

Find length.
Exhale to soften and fold.

Root to rise here.
Inhale, reach for the sky.

Exhale hands to heart.

Beautiful.

Now we're gonna
release the fingertips,

swim them around to
interlace behind your tailbone,

behind your back.

Knuckles draw down
and away here as you begin

to open up through the chest.

And if this is new for you,
you're gonna feel quite an

opening here so
breathe deep and be kind.

You don't need to
muscle too much here.

Just feel it out.

And if you feel pretty good here
you can start to dig into the

heels, lift up from the pelvic
floor and really send your heart

up towards the sun or the sky.

In time palms can come together

but it's okay to keep the
wrists nice and square.

Take one more deep breath in.

Exhale, draw your navel in as
you softly bend your knees.

Dive forward with control.

Knuckles reach up
towards the sky

and then over past your head.

(chuckles)
The front of your mat.

Breathe.

So I'm active in the arms here.

My knuckles are
reaching up towards the sky.

I'm breathing into my belly.

I'm rooted firmly
through my feet.

Then resist the slingshot effect
here as a friend of mine says so

watch or be
mindful of this release.

Watch it as you slowly
try to release with control.

Release the chains.

Anything that's
been holding you back.

Here we go, inhale,
halfway lift.

Exhale, fold.

Beautiful. From here
fingertips come to the mat,

kick the right foot back.

Lower the right
knee with one breath.

We inhale, reach the
heart all the way up.

Reach.

Exhale, all the way down.

Kick up the back foot,
reach the right heel towards the

back edge of your mat.

Excuse me, back knee's lifted.
Breathe in.

Look forward, breathe
out step it to the top.

Inhale, halfway lift.

Find length.

Exhale, soften and fold.

Fingertips to the mat.
Kick the left foot back.

Lower the left
knee on a big inhale,

heart to the sun.

Lift it up.
Reach fingertips up high.

On an exhale, float it down.

Lift the back knee.

Reach your left
heel all the way back.

Inhale to open the heart.

Let it radiate forward
and then step

that back foot up
to meet the front.

Exhale as you fold over. (sighs)

Awesome, inhale, halfway lift.

Exhale to soften and fold.

Inhale to reach for the sky.

Exhale hands to heart.

Pause. Observe your breath.

Alright, here we go.

Soft bend in the knees,
fingertips go down to come up.

Spread your fingertips in
celebration of your practice

as you reach for the sky
and then exhale take it

all the way down, Forward Fold.

Inhale, halfway lift,
your version.

Move with your breath.

Exhale, Forward Fold, release.

From here plant the palms, step
one foot back then the other,

Plank Pose.

Inhale to look forward,
shift forward.

Exhale to slowly
lower down with control

all the way to the belly.

Hands in line with the rib cage,

draw the elbows in
press in your foundation.

You got this, inhale,
rise up, Cobra.

Exhale to release, fold.

Inhale to press up on
to all fours or Plank,

yogi's choice and then
exhale Downward Facing Dog.

Breathe in, breathe out.

Bend the knees,
inhale, look forward.

Exhale,
make your way to the top.

This time feet together or
you can keep hip width apart.

Inhale, halfway lift,
your version.

Exhale to soften and
fold bend your knees.

Inhale to reach for the sky.
Catch a wave.

Exhale going all the
way back down right away.

Inhale, halfway lift.

Find length. Breathe.

Exhale, soften and bow.

Bend the knees, plant the palms.

Step or now
maybe you hop it back.

Plank Pose or Half Plank.

Inhale to shift forward.

Exhale, belly to Cobra
or Chaturanga to Up Dog.

Inhale.

Exhale make your to
Downward Facing Dog.

Breathe in,

breathe out.

Inhale to bend your knees.

Belly comes towards the tops
of the thighs, look forward.

Exhale to make
your way to the top.

Inhale, halfway lift.

Exhale, fold.
Stick with me.

Inhale, bend the knees,
reach for the sky.

Catch a wave here, it crests
and falls all the way down.

Inhale, halfway lift.
Find length.

Getting the juices flowing.
Exhale, fold and release.

Plant the palms
step or hop it back.

Plank Pose or Half Plank.

Inhale in.

Exhale, belly to cobra or
Chaturanga to Upward Facing Dog.

Use a big inhale
to open your chest.

Open your heart.
Lift it up to the sun

and use an exhale
to make your way back.

Bum up to the sun.

Sunshine on the booty,
here we go.

Inhale in here.

Exhale, bend the knees.

Belly comes toward
the tops of the thighs.

Look forward.

And on an exhale
make your way to the top.

Have a little fun.

Inhale, halfway lift,
your version.

Nice long spine.

Exhale to soften and fold.

Root to rise here.
Inhale, engage the legs.

Reach for the sky and
exhale hands to heart.

Pause.
Find that quiet Mountain.

Take what you need here,
leave what you don't.

Observe your breath.

Feel it out.

When we take time
to observe the breath,

keep spiraling back to
the sound of the breath,

we are taking time to listen and
nurture the wisdom of the heart,

right, versus the brain.

Killing it.
Take a deep breath in.

Exhale. Here we go.

Fingertips go down to come up.

Inhale, reach for the sky.

Exhale, Forward Fold.

Inhale, halfway lift.

Exhale, fold, kick the
right foot back once again.

Right knee comes to the ground.

This time we interlace
the fingertips behind

the tail connecting the two.

Inhale, open the chest.

Knuckles draw down and
away just like we did before.

Squeeze the
inner thighs together.

Breathing deep.

Squeeze inner
thighs to the midline.

Lift your chest all
the way up to the sun.

One more breath.

And then,
with control again, release.

Break free.

Come all the way
back to your lunge.

Lift the back knee. Hi Benji.
Open your chest.

Let your heart energy radiate
forward as you breathe in.

Then exhale,
plant palms step it back.

Belly to cobra or
Chaturanga to Up Dog.

Move with your breath.

We'll meet in
Downward Facing Dog.

Right, remember your flow,

your vinyasa is just
to move with intention.

Listen to your body, be kind.

From Downward Dog
we'll take a deep breath in.

A collective inhale.

People all around the world

and then exhale to empty it out.

Inhale, bend the knees,
look forward.

Exhale, make
your way to the top.

Inhale, halfway lift,
your version.

Stick with me, exhale, fold.

Kick the left food back.

Lower the left knee.

Squeeze inner
thighs to the midline.

You have everything
you need here. You got this.

Root through all four
corners of your front foot,

interlace the fingertips,
knuckles draw down first.

Opening the chest and
then we find expansion away.

Breathing deep.

Press into the ball
joint of that right big toe.

Inhale, lifting up.

The wisdom of the heart all
the way up to the powerful sun.

Yes and then slowly
release with control.

Great, lift the back knee.

Inhale. Get light on
the fingertips, open the chest.

Exhale, plant the palms.

Step it back.

A vinyasa,
moving with your breath.

You can also just
move with intention.

Straight to Downward Facing Dog.

That's where we'll meet.

We'll take a collective breath.

Here we go,
inhale in through the nostrils.

Exhale, out through the mouth.

Nice.

Bend the knees, bring the belly
towards the tops of the thighs.

Inhale in.

Exhale, make
your way to the top.

Inhale lifts you halfway.
Find length.

And exhale to let it all go.

Inhale, root to rise,
reach for the sky.

Big stretch, big breath.

Exhale, hands to heart.

Pause.

Capture that magic.

Try not to move
here unless you need to.

Beautiful, bring the
palms together at the heart.

Just take a deep breath in.

Exhale, release
out through the mouth.

Empty everything.

Inhale in deeply.

And exhale completely.

When you're ready bring the

thumbs right up
to the third eye. Pause here.

Little bit of pressure
right on that third eye point.

Inhale in.

Exhale to empty it out.

In our final breath
of the practice together.

As a community, inhale in.

And exhale, sliding
the hands to the heart.

Lifting the
sternum to the thumbs.

Bowing the head.

Namaste.

(bright music)