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- What's up everyone,
and welcome to Dedicate,

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your 30 day yoga journey.

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You guys we're doing this.

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It's Day 9, Week 2
and for today's practice

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we're focusing on
the divine within.

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Let's get started.

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(bright music)

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Alrighty, my darling friends,
let's begin on all fours today.

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Right away start to
notice how you feel as

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you set up your foundation.

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Start to tune into your breath.

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And today's session invites us

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to connect to our higher self,

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whatever that means to you.

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To me it just means an
invitation to really notice what

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it feels like to be you today.

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Your highest self
being perhaps your true self.

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So practically speaking as we
begin with Cat-Cow today see if

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you can focus on
just being in the gesture

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rather than doing
the gesture. Right?

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This idea of being verse
doing so here we go right away.

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You know the drill.

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Try to find something new.

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Go ahead and move with
the rhythm of your breath.

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Slowly easing
into today's practice

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but also just allowing

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for whatever you brought
with you on the mat to be.

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Letting go of this
idea that you have

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to do anything in particular.

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Letting go of the expectation
for today's practice.

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And snuggling
up with the divine

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or your highest self,
your higher self.

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Sweet. Then we'll come
back to neutral spine.

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Curl the toes under,
walk the hands out just a bit.

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Set yourself up here.

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Upper arm bones rotate out.

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Elbow creases aimed towards
the front edge of your mat.

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Again, we're gonna curl the toes
under if you haven't already and

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we're gonna peel the tailbone
up nice and slow coming to your

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Downward Dog with a mindfulness.

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So a lot of times we
make that transition,

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boom, Downward Dog,
my brain knows what that is.

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We kind of miss the beautiful
experience of checking in with

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the body as you lift up high.

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Again, 

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just inviting all
parts to be present today.

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The mind,
the body and the breath.

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When we work in this way we
begin to kind of give ourselves

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permission to move in a way that
feels good so just notice if

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you're holding here in Down
Dog or waiting for the next cue.

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Can you soften it up?

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Can you start to notice what it
feels like to be alive today?

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And then we'll take
one more breath here.

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You got it.

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And then slow descent of
the knees back to the earth,

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cross one ankle over the other
and you're going to come all the

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way through to a
comfortable seat.

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Bring your hands
to your belly here.

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Sit up nice and tall.

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Use your inhale
to find expansion.

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Yes, and then
use your exhale to,

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(clears throat) excuse me,
relax the shoulders down.

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So integrating a little
pranayama technique today called

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Kapalabhati Breath
to help you get

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high naturally and just to

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celebrate this relationship and
this willingness to connect or

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reconnect with
your highest self,

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whatever that means to you.

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Again, a little different
interpretation for everyone and

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that's how it should be.

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So we have a foundations video
on this pranayama if you want to

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check it out after class,
go a little deeper

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but for now just hang with me.

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So let's start by taking
a full diaphragmatic breath in

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and then as you breathe out

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just feel your navel
kind of draw in,

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just a bit, in towards
the center of your being.

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And one more time,
just like that.

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See if you can
breathe into your hands

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this full belly balloon breath.

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And then actively
drawing the navel in toward

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the center as you breathe out.

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Great.

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Now we're just going to
essentially speed that up.

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We also call this the breath of
fire or I love it also has this

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fun name called
Skull Shining Breath.

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Huh?

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Just think some people
are already at work right now

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and you get to do
Skull Shining Breath.

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So perspective, right?
Here we go.

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The inhale is passive.

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The exhale is
sharp and intentional.

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So we're gonna speed
that up so it's inhaling in,

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exhale out through the
nose sharp and intentional.

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Let's give it another try.
Big inhale.

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Exhale, sharp and intentional.

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Beautiful.
One more time. Inhale.

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And exhale.

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Beautiful.
Now we're going to speed it up.

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Tendency here, particularly if
you're new to this pranayama,

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is we're going to start
doing this cool dance move,

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which is awesome.

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Maybe not so cool.

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So see if you can use
your toolkit thus far,

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this breath control of
expansion through the torso

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instead of
lifting the shoulders.

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And we'll keep it going
in a nice little rhythm

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that I'll help you keep.

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If you ever need
to pause, of course,

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at any moment, please do.

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And remember, this is
all about process

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not the product, so lean in.

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Notice how you feel afterwards.

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I'll guide you.

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And let's have some fun,
breath of fire.

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Here you go, Kapalabhati.

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Inhaling in for nothing first.

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Emptying it out.

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Hands on the belly to guide you.
Inhale to begin.

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(repeated sharp exhalations)

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Keep it going.

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Inhale is passive,
exhale is sharp and intentional.

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(repeated sharp exhalations)

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Keep it going.

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Relax the skin of the face,
soften through the forehead,

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keep your shoulders relaxed.
You're doing great.

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(repeated sharp exhalations)

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Now, big inhale.

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Great work.

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Exhale, hands come
to the knees or thighs.

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Let everything go and
just pause and notice.

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Observe.

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Nobody's watching.

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Part the lips, open the jaw.

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If I can do it on YouTube,
you can do it at home.

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Ah. 

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Excelente.

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Then open the eyes
if they're closed

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and let's make
our way back to all fours.

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I'm quite surprised Benji
didn't come up for Kapalabhati.

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If you have a pet at home
they probably did because pets

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particularly dogs
love Kapalabhati Breath.

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Okay, maybe Benji is like,
"I'm used to it now, Mom."

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Tabletop Position.

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Here we go.
Clawing through the fingertips.

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We're gonna kick
the right leg out,

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just the right leg.
Dial the right toes down.

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On your next inhale, lift
the left fingertips forward.

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Left thumb up or left pinky
down if you're doing like a hang

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loose and then spread
the fingertips wide as if

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you're gonna
shake someone's hand.

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Then plug the left shoulder
in, take a deep breath in.

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Spread energy through
the fingers and toes and then

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exhale, knee to nose,
round everything through.

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Twice more. Inhale, 

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radiating energy through
the fingers and toes.

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Exhale, rounding through.

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With the breath, inhale, extend.

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Exhale, navel draws up and in,
sharp exhale out.

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Then switch, release.

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Kicking the left foot out,
right hand forward.

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Same thing, plugging
the right shoulder in.

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Reaching to shake hands,
maybe with your higher self.

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You want to reconnect.

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Bring that best and
beautiful you back in

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to this present moment.

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Inhale, spread the fingers,
spread the toes.

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Exhale, rounding through.

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Nurturing the spine here.

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Inhale, pressing
away from your yoga mat.

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Exhale, rounding through.

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Once more, inhale.

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Find length.

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Exhale, contract.

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Awesome. Tabletop.

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Take a big loving inhale in.

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Exhale, curl the toes under.

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Send it up and back,
Downward Dog.

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Inhale in through the nose.

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Exhale out through the mouth.

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Give your thinking
mind a break here.

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Inhale in 

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and empty it out.

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Beautiful.
Bend the knees, look forward,

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baby steps to
the top of the mat.

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Nice and slow.

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Stretching through
the fascia of the foot.

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Paying attention
to the Achilles.

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I feel like the transition from
the back of the mat to the front

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of the mat is a beautiful and a
humbling one so embrace that.

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No need to skip
over it or try to hide.

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Find the humility and
I'll meet you in Forward Fold.

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Take a couple moments here to
find what feels good whether

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it's sending an obsessive amount
of awareness to your sweet feet

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or drawing
energy from the arches.

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Maybe clasping opposite
elbow with opposite hand.

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Maybe forgiving someone
or letting something go.

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Maybe that someone is yourself.

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Oh.

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Release the fingertips and
let's roll it up nice and slow.

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Enjoy this move.
Enjoy the ride.

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As you come up into
your quiet Mountain,

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remember this is an opportunity
to ground and listen.

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So if you need to do
any extra movements here,

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you can, but always remember

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this is a great
place to just connect.

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And of course, right, we can
find this off the mat as well.

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Wherever we are
grounding through the feet.

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Just bringing our
awareness and intention 

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together in the moment.

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Great, then I'll invite you to

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spread the fingertips
super wide here.

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We're gonna interlace the
fingertips behind the tail.

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Again, knuckles down and
away like we've been doing

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but see if you can
find something new.

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Maybe there's a little more
space here after you've been

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practicing for a week.

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Find that loop of energy,

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that support system
that comes from within.

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It doesn't come
from anywhere else.

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It comes from within, as you
lift up through the front body,

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ground through the back body.

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And then any soft, easy movement
here that feels good in the neck

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go ahead and take it.

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Notice if you're
clenching in the toes here.

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Completely normal.

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Just sending some
awareness back down to the feet.

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Awesome, then we'll
release the fingertips,

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soft bend in the knees.

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Inhale to reach for the sky.

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Exhale, rain it all the
way down, Forward Fold.

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Inhale, lifts you
up halfway, your version.

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Exhale with
intention Forward Fold.

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Bend the knees, plant the palms.

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Step the right foot back,
step the left foot back.

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You're gonna press away
from your yoga mat here.

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Option to lower the knees.

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If you want you
can even cross the ankles

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just for some fun style points.

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Everyone, we want to find
length from crown to tail.

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This connection through the
bottom and the top of the spine.

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Then look forward just slightly.

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Shoulders draw
away from the ears,

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navel draws in, inhale.

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Exhale just halfway lower,
halfway, just halfway.

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Beautiful, inhale to press up.

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Exhale out.

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On your next
inhale, lower halfway

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and then exhale press back up.

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You got it.

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Inhale, lower halfway,
keep your gaze forward.

252
00:13:22,291 --> 00:13:24,792
Exhale, press back up.
Just one more, you got this.

253
00:13:24,792 --> 00:13:27,417
Inhale, lower halfway,
gazing forward

254
00:13:27,417 --> 00:13:29,500
and exhale press back up.

255
00:13:29,500 --> 00:13:32,750
Awesome, make your way
to Downward Facing Dog.

256
00:13:33,500 --> 00:13:35,959
Nice cleansing breath
here in through the nose.

257
00:13:37,083 --> 00:13:39,625
Out through the mouth.
Shake the head a little.

258
00:13:39,625 --> 00:13:42,333
Melt your heart
towards your knees.

259
00:13:43,250 --> 00:13:44,750
Sweet, then claw
through the fingertips,

260
00:13:44,750 --> 00:13:47,458
engage, and inhale
lift the right leg up high.

261
00:13:47,458 --> 00:13:50,375
Exhale, shift forward,
knee to nose.

262
00:13:50,375 --> 00:13:52,417
Beautiful, inhale, kick it up.

263
00:13:52,417 --> 00:13:55,333
Exhale, this time shift forward
right knee to right elbow.

264
00:13:55,333 --> 00:13:57,583
You can always do this with
the left knee on the ground.

265
00:13:58,375 --> 00:14:00,750
Inhale, kick it up,
Three-Legged Dog.

266
00:14:00,750 --> 00:14:02,125
Exhale, cross it over.

267
00:14:02,125 --> 00:14:04,375
Right knee to left elbow.
Gaze is forward.

268
00:14:05,250 --> 00:14:06,417
Inhale, kick it up.

269
00:14:07,417 --> 00:14:09,583
Exhale, step it all the way up.

270
00:14:09,583 --> 00:14:11,166
Lower the back knee.

271
00:14:11,166 --> 00:14:14,041
Inhale to reach for the sky,
nice Crescent Lunge.

272
00:14:14,041 --> 00:14:15,458
Sinking the hips forward.

273
00:14:15,458 --> 00:14:17,750
And exhale to
melt down and back.

274
00:14:18,583 --> 00:14:19,959
Pull the right hip crease back,

275
00:14:19,959 --> 00:14:22,375
flex your right toes
towards your face.

276
00:14:22,375 --> 00:14:24,125
Take a big breath in.

277
00:14:24,125 --> 00:14:26,125
Fill your body with air.

278
00:14:26,125 --> 00:14:28,500
And then exhale,
rolling all the way through.

279
00:14:28,500 --> 00:14:31,208
Beautiful.
You're gonna lift the back knee.

280
00:14:31,208 --> 00:14:33,625
We're gonna squeeze
inner thighs to the midline.

281
00:14:33,625 --> 00:14:36,542
We're gonna slowly reach
fingertips forward, up and back.

282
00:14:36,542 --> 00:14:38,208
Moving slow so
we can really feel

283
00:14:38,208 --> 00:14:40,333
that connection from within.

284
00:14:40,333 --> 00:14:43,333
Bending the back knee, getting
your center underneath you

285
00:14:43,333 --> 00:14:44,542
for a nice high lunge.

286
00:14:44,542 --> 00:14:47,166
Again, you know that you can
always lower the back knee to

287
00:14:47,166 --> 00:14:49,500
the earth if you're
just a little low on energy

288
00:14:49,500 --> 00:14:51,166
or if that feels
better in your body.

289
00:14:52,875 --> 00:14:55,125
Then find your breath.

290
00:14:55,125 --> 00:14:57,125
Open up,
big beach ball overhead.

291
00:14:57,125 --> 00:14:58,542
Lots of space.

292
00:14:58,542 --> 00:15:00,417
Inhale in here.

293
00:15:00,417 --> 00:15:03,333
And exhale, belly to
the top of the thigh.

294
00:15:03,333 --> 00:15:05,250
Rain it all the way down.

295
00:15:05,250 --> 00:15:06,291
Awesome work.

296
00:15:06,291 --> 00:15:08,500
Plant the palms, step it back.

297
00:15:08,500 --> 00:15:10,000
Slowly lower to the belly.

298
00:15:11,000 --> 00:15:12,583
Inhale, Cobra.

299
00:15:12,583 --> 00:15:14,875
So lots of space between
the ears and shoulders here.

300
00:15:14,875 --> 00:15:17,166
We wanna avoid
this clench and again,

301
00:15:17,166 --> 00:15:19,542
think about the energy that's
running up and down your spine.

302
00:15:19,542 --> 00:15:21,041
So you want lots
of length in the neck.

303
00:15:22,291 --> 00:15:24,083
Yeah! Then take
a deep breath in.

304
00:15:24,083 --> 00:15:27,625
Smile, exhale to
release and fold down.

305
00:15:27,625 --> 00:15:29,000
Inhale in.

306
00:15:29,000 --> 00:15:31,000
Exhale, press up
to all fours or Plank.

307
00:15:31,834 --> 00:15:35,417
Then inhale in again and
exhale to Downward Facing Dog.

308
00:15:35,417 --> 00:15:36,875
All with the breath.

309
00:15:40,542 --> 00:15:43,125
From Down Dog
anchor your right heel.

310
00:15:43,125 --> 00:15:45,333
Inhale, kick the
left leg up high.

311
00:15:46,125 --> 00:15:48,500
Here we go, exhale,
shifting forward.

312
00:15:48,500 --> 00:15:51,041
Squeeze your left knee towards
your chest but look forward.

313
00:15:51,041 --> 00:15:52,333
Long in the neck.

314
00:15:52,333 --> 00:15:54,625
Inhale, kick it up.
Anchor through the right heel.

315
00:15:54,625 --> 00:15:56,250
Claw through the fingertips.

316
00:15:56,250 --> 00:15:59,708
Exhale, left knee to left

317
00:15:59,708 --> 00:16:02,083
elbow. (laughs)
That's what that's called.

318
00:16:02,083 --> 00:16:05,250
Great, inhale, kick it up,
anchor through the right heel.

319
00:16:05,250 --> 00:16:06,959
Now cross it over, you got this.

320
00:16:06,959 --> 00:16:08,917
Shifting forward,
squeezing up and in.

321
00:16:08,917 --> 00:16:11,458
That front hollow body,
left knee to right elbow.

322
00:16:11,458 --> 00:16:12,417
You're doing great.

323
00:16:12,417 --> 00:16:14,291
Great, inhale,
kick it all the way up.

324
00:16:15,000 --> 00:16:17,375
Nice work.
Here we go, shifting forward.

325
00:16:17,375 --> 00:16:19,333
Stepping left
foot all the way up.

326
00:16:19,333 --> 00:16:21,291
Lower the right knee gently.

327
00:16:21,291 --> 00:16:22,375
Inhale with your breath.

328
00:16:22,375 --> 00:16:24,583
Scoop the fingertips
forward, up and back.

329
00:16:24,583 --> 00:16:26,542
Hips can sink forward here.

330
00:16:26,542 --> 00:16:27,417
We reach up.

331
00:16:27,417 --> 00:16:30,166
Find beautiful wave,
catch a wave here.

332
00:16:30,166 --> 00:16:32,125
And then exhale
to crest and fall.

333
00:16:33,000 --> 00:16:35,000
Pull the left hip crease back.

334
00:16:35,000 --> 00:16:36,041
Big belly breath here.

335
00:16:36,041 --> 00:16:38,250
Just like we did at
the top of this practice.

336
00:16:38,250 --> 00:16:40,166
Breathe into
your belly, your guts.

337
00:16:40,166 --> 00:16:43,000
Listen to your guts
as my friend, Kim, always says.

338
00:16:43,000 --> 00:16:46,291
Right? Trust your guts.
Trust that higher self.

339
00:16:46,291 --> 00:16:48,166
Maybe your true self, yes?

340
00:16:49,875 --> 00:16:52,417
And then rolling
through the left foot.

341
00:16:52,417 --> 00:16:53,083
You're doing awesome.

342
00:16:53,083 --> 00:16:55,166
Lift the back knee,
squeeze the inner thighs.

343
00:16:55,166 --> 00:16:57,291
Find that support
system that comes from within.

344
00:16:57,291 --> 00:16:59,250
Lifting from the pelvic floor.

345
00:16:59,250 --> 00:17:01,542
We take the
fingertips forward, up and back.

346
00:17:01,542 --> 00:17:02,417
Nice high lunge.

347
00:17:02,417 --> 00:17:05,417
Bend that right knee get your
center right underneath you.

348
00:17:05,417 --> 00:17:07,208
Front knee over front ankle.

349
00:17:07,208 --> 00:17:08,834
Make adjustments as needed.

350
00:17:08,834 --> 00:17:11,917
Remember you are your best
teacher so lower that knee.

351
00:17:11,917 --> 00:17:13,834
Even if you're low energy,
lower that back knee.

352
00:17:15,208 --> 00:17:16,166
Cool, inhale.

353
00:17:16,166 --> 00:17:20,333
Create space and
exhale to melt it down.

354
00:17:21,083 --> 00:17:23,583
Awesome work. Listen carefully.
Plant the palms.

355
00:17:23,583 --> 00:17:26,291
This time maybe a
Chatarunga or a belly to Cobra.

356
00:17:26,291 --> 00:17:27,834
Inhale to shift forward.

357
00:17:27,834 --> 00:17:30,375
Exhale, squeezing
elbows into side body.

358
00:17:30,375 --> 00:17:34,125
Move through your vinyasa using
an inhale to lift your heart and

359
00:17:34,125 --> 00:17:36,875
lift the creases of
the mouth just slightly.

360
00:17:36,875 --> 00:17:41,083
And then use an exhale to make
your way to your Downward Dog.

361
00:17:42,000 --> 00:17:43,417
Again, nice
cleansing breath here.

362
00:17:43,417 --> 00:17:45,000
Inhale in through the nose.

363
00:17:46,667 --> 00:17:48,250
Exhale out through the mouth.

364
00:17:49,667 --> 00:17:51,917
Inhale to bend the knees,
look forward.

365
00:17:51,917 --> 00:17:54,083
Exhale, baby steps
to the top of the mat.

366
00:17:54,083 --> 00:17:56,083
Stretching through
the fascia of the foot,

367
00:17:56,083 --> 00:17:57,708
feeling the backs of the legs.

368
00:17:59,750 --> 00:18:01,458
Forward Fold at
the top of the mat.

369
00:18:02,667 --> 00:18:04,542
Inhale to halfway lift.

370
00:18:04,542 --> 00:18:08,041
Follow your breath,
your heart's song

371
00:18:08,041 --> 00:18:10,583
and then exhale,
soften and bow.

372
00:18:11,375 --> 00:18:14,583
Root to rise here, spread the
fingertips in celebration of you

373
00:18:14,583 --> 00:18:17,625
as you reach for the sky.
Big breath in.

374
00:18:17,625 --> 00:18:20,208
Exhale, hands to heart.

375
00:18:20,208 --> 00:18:22,500
Nice and slow. 
Pause here.

376
00:18:24,417 --> 00:18:25,291
Breathe.

377
00:18:28,208 --> 00:18:31,625
And just notice any prana,
any energy in the body.

378
00:18:31,625 --> 00:18:33,333
Notice how you feel.

379
00:18:34,667 --> 00:18:35,792
What's different.

380
00:18:37,834 --> 00:18:39,208
And if nothing, that's okay.

381
00:18:40,125 --> 00:18:41,500
Here we go,
soft bend in the knees.

382
00:18:41,500 --> 00:18:42,834
Inhale, reach for the sky.

383
00:18:43,875 --> 00:18:45,417
Exhale, Forward Fold.

384
00:18:46,625 --> 00:18:48,875
Inhale, halfway lift.

385
00:18:48,875 --> 00:18:50,041
Find length.

386
00:18:50,041 --> 00:18:52,291
Exhale to soften and fold.

387
00:18:52,291 --> 00:18:54,208
Plant the palms
step the right foot back,

388
00:18:54,208 --> 00:18:55,792
step the left foot back.

389
00:18:55,792 --> 00:18:56,792
Here we go.

390
00:18:56,792 --> 00:19:00,166
Knees lifted or lowered,
squeezing elbows in,

391
00:19:00,166 --> 00:19:02,834
take your gaze forward.
Find length.

392
00:19:02,834 --> 00:19:04,417
Inhale in.

393
00:19:04,417 --> 00:19:05,875
Exhale out.

394
00:19:05,875 --> 00:19:07,917
Inhale, lower halfway.

395
00:19:07,917 --> 00:19:09,959
Exhale, press it up.

396
00:19:09,959 --> 00:19:12,000
Inhale, lower halfway.

397
00:19:12,000 --> 00:19:13,667
Exhale, press it up.

398
00:19:13,667 --> 00:19:16,542
One more, you got this.
Inhale, lower halfway.

399
00:19:16,542 --> 00:19:18,083
Exhale press it up.

400
00:19:18,083 --> 00:19:20,083
Then make your way
to Downward Facing Dog.

401
00:19:20,083 --> 00:19:21,000
Take your time.

402
00:19:22,125 --> 00:19:23,000
You're doing great.

403
00:19:23,000 --> 00:19:25,458
Inhale, lift the
right leg up high.

404
00:19:25,458 --> 00:19:28,333
Exhale, right on through,
step it forward.

405
00:19:29,208 --> 00:19:30,959
Pivot on the back foot.

406
00:19:30,959 --> 00:19:33,667
We rise up, Warrior I,
reach for the sky.

407
00:19:34,834 --> 00:19:36,125
Beautiful.

408
00:19:36,125 --> 00:19:37,291
Take a moment here.

409
00:19:37,291 --> 00:19:39,417
Create space.
Find your footing.

410
00:19:40,125 --> 00:19:41,667
And then when you're ready,
bend the elbows,

411
00:19:41,667 --> 00:19:44,166
rain the fingertips down to
interlace behind the back.

412
00:19:45,166 --> 00:19:47,458
Humble Warrior,
knuckles draw down and away.

413
00:19:47,458 --> 00:19:48,917
Back toes are turned in.

414
00:19:48,917 --> 00:19:51,542
I lift my chest
up towards the sun.

415
00:19:52,375 --> 00:19:54,708
And then when you're ready pull
the right hip crease back just

416
00:19:54,708 --> 00:19:56,375
like you did in
that runner's stretch.

417
00:19:56,375 --> 00:19:59,583
And slowly melt belly
to the top of the thigh.

418
00:20:01,375 --> 00:20:03,250
Maybe we pause here.

419
00:20:03,250 --> 00:20:06,041
Maintaining this
connection with the spine,

420
00:20:06,041 --> 00:20:08,000
with the dunda or in time

421
00:20:08,000 --> 00:20:10,458
perhaps we continue
the journey down.

422
00:20:10,458 --> 00:20:13,625
Experimenting bringing
the crown to the earth.

423
00:20:15,500 --> 00:20:16,375
Breathe deep.

424
00:20:16,375 --> 00:20:19,458
Everyone keep your
left inner thigh engaged.

425
00:20:19,458 --> 00:20:22,750
Hold on to that connection to
all four corners of the feet.

426
00:20:22,750 --> 00:20:24,208
Remember the breath comes first.

427
00:20:24,208 --> 00:20:26,041
If your breath
is restricted here,

428
00:20:26,041 --> 00:20:27,375
come on up a bit.

429
00:20:27,375 --> 00:20:28,542
Breathing deep.

430
00:20:32,583 --> 00:20:34,250
Then rooting
through that back leg.

431
00:20:34,250 --> 00:20:36,166
Pressing through all four
corners of the front foot.

432
00:20:36,166 --> 00:20:40,125
We'll slowly and with control
rise all the way back up.

433
00:20:40,125 --> 00:20:42,458
Release the fingertips,
reach 'em all the way up.

434
00:20:42,458 --> 00:20:45,500
Catch a wave here and
then exhale to melt it down.

435
00:20:46,458 --> 00:20:49,166
Awesome, plant the palms here.
Step it back.

436
00:20:49,166 --> 00:20:51,375
Yogi's choice, you can
take a little vinyasa here.

437
00:20:51,375 --> 00:20:53,834
Belly to Cobra,
Chaturanga to Up Dog

438
00:20:53,834 --> 00:20:56,125
or go straight to
Downward Facing Dog.

439
00:21:03,708 --> 00:21:06,083
When you arrive,
anchor the right heel down.

440
00:21:06,083 --> 00:21:08,333
Inhale, lift the
left leg up high.

441
00:21:08,333 --> 00:21:10,834
Exhale, shifting forward,
nice and slow.

442
00:21:12,500 --> 00:21:14,291
Pivoting on the back foot.

443
00:21:14,291 --> 00:21:16,708
Finding that
connection to the earth first.

444
00:21:16,708 --> 00:21:19,959
Then rooting from there
and rising up, Warrior I.

445
00:21:21,000 --> 00:21:22,875
Create lots of space here.

446
00:21:22,875 --> 00:21:25,000
Pressing into the
knife edge of that back foot.

447
00:21:25,000 --> 00:21:28,500
Engaging the right arch,
the right inner thigh.

448
00:21:30,583 --> 00:21:32,917
Then inhale in, exhale,
bend the elbows,

449
00:21:32,917 --> 00:21:35,041
wiggle the fingertips,
rain it down.

450
00:21:35,041 --> 00:21:38,542
Interlace, this time perhaps
bring the opposite thumb on top.

451
00:21:38,542 --> 00:21:41,208
So maybe the one
that feels a little weird.

452
00:21:42,792 --> 00:21:44,542
Funky town and then here we go.

453
00:21:44,542 --> 00:21:46,542
Humble Warrior,
think of the archetype here as

454
00:21:46,542 --> 00:21:48,875
you go down into this gesture.

455
00:21:48,875 --> 00:21:50,083
Root through the back foot.

456
00:21:50,083 --> 00:21:52,500
Legs are strong and grounded.

457
00:21:52,500 --> 00:21:56,375
We open the chest,
open the heart up to the sky.

458
00:21:57,166 --> 00:22:00,166
An offering and then a surrender
as you pull the left femur into

459
00:22:00,166 --> 00:22:04,375
socket and continue this journey
leading with your heart all the

460
00:22:04,375 --> 00:22:06,917
way down, belly
towards the top of the thigh.

461
00:22:06,917 --> 00:22:08,625
And you can pause here.

462
00:22:08,625 --> 00:22:09,625
Peek at me if you need to.

463
00:22:09,625 --> 00:22:12,542
Pausing here, working to bring
the shoulder blades together.

464
00:22:12,542 --> 00:22:15,750
Rooting through that back
leg and then in time guys the

465
00:22:15,750 --> 00:22:18,917
beautiful thing is (sighs)
when you focus on the journey it

466
00:22:18,917 --> 00:22:23,166
starts to become so
much more fun and loving.

467
00:22:25,542 --> 00:22:28,917
As you see just how
powerful and beautiful you are

468
00:22:28,917 --> 00:22:30,375
and how amazing your body is.

469
00:22:32,125 --> 00:22:33,125
So keep that in mind.

470
00:22:33,125 --> 00:22:36,208
Just meeting your
appropriate edge today.

471
00:22:36,208 --> 00:22:38,458
Remembering the
breath comes first.

472
00:22:43,333 --> 00:22:45,750
Then find that
root in the back leg.

473
00:22:45,750 --> 00:22:50,333
Engage in your core
and slowly rise back up.

474
00:22:51,917 --> 00:22:53,792
Strong legs,
release the fingertips.

475
00:22:53,792 --> 00:22:55,458
Inhale, catch a wave.

476
00:22:55,458 --> 00:22:56,834
Reach for the heavens.

477
00:22:56,834 --> 00:22:59,250
Exhale, cascade it
down nice and slow.

478
00:22:59,250 --> 00:23:00,333
Woo, awesome.

479
00:23:00,333 --> 00:23:02,875
Plant the palms,
last call for vinyasa!

480
00:23:02,875 --> 00:23:04,000
Take it or leave it.

481
00:23:04,000 --> 00:23:06,041
Belly to Cobra,
Chaturanga to Up Dog.

482
00:23:06,041 --> 00:23:09,500
Maybe a little ditty of
your choice then we'll meet in

483
00:23:09,500 --> 00:23:13,000
Downward Facing Dog
together as a community

484
00:23:13,000 --> 00:23:17,166
for one global breath,
let's do it!

485
00:23:18,000 --> 00:23:20,750
Ready now?
Inhale in through the nose

486
00:23:21,750 --> 00:23:24,750
and exhale to release.

487
00:23:24,750 --> 00:23:26,917
Slowly lower the
knees to the earth.

488
00:23:27,750 --> 00:23:30,959
Child's Pose,
knees together, hips back.

489
00:23:30,959 --> 00:23:32,291
If that's not
good for your body,

490
00:23:32,291 --> 00:23:34,166
knees wide, hips back.

491
00:23:34,166 --> 00:23:37,166
If that's not good for your body
then maybe coming into a nice

492
00:23:37,166 --> 00:23:39,208
comfortable seat or
coming right on to your back.

493
00:23:44,375 --> 00:23:47,583
Alright, now here we are in 

494
00:23:50,208 --> 00:23:53,000
our own private
little love cave.

495
00:23:54,625 --> 00:23:57,250
And even if that this is a new
term for you and it sounds a

496
00:23:57,250 --> 00:24:00,125
little corny just
open up, stay open.

497
00:24:02,375 --> 00:24:04,000
We live in a busy world.

498
00:24:04,792 --> 00:24:07,792
Fast moving.

499
00:24:08,834 --> 00:24:10,667
At times chaotic.

500
00:24:12,208 --> 00:24:15,417
Often we wake up and
we're told where to look.

501
00:24:17,041 --> 00:24:18,333
Where to go.

502
00:24:19,000 --> 00:24:20,750
What to wear, how to eat.

503
00:24:23,458 --> 00:24:24,959
May today's practice remind you

504
00:24:24,959 --> 00:24:26,792
that you have
everything you need

505
00:24:28,333 --> 00:24:30,583
and that this time
on the mat is super valuable.

506
00:24:31,333 --> 00:24:32,875
Time for you to go inward.

507
00:24:34,708 --> 00:24:37,166
And connect to your
best and most beautiful self.

508
00:24:42,041 --> 00:24:43,208
Take a deep breath in.

509
00:24:44,291 --> 00:24:45,625
Exhale to release.

510
00:24:46,834 --> 00:24:48,041
Come on up.

511
00:24:48,041 --> 00:24:50,583
Slide into a nice,
comfortable seat.

512
00:24:50,583 --> 00:24:51,875
Slide into home.

513
00:24:53,208 --> 00:24:56,917
So may today's practice be a
good reminder and also hopefully

514
00:24:56,917 --> 00:24:59,750
a nice motivation for you to
turn up tomorrow and the next

515
00:24:59,750 --> 00:25:01,333
day and the next day.

516
00:25:01,333 --> 00:25:02,458
I love you so much.

517
00:25:02,458 --> 00:25:04,500
You're my hero.
Awesome work.

518
00:25:04,500 --> 00:25:06,834
Let's bring the hands together.
Thumbs up to third eye.

519
00:25:07,959 --> 00:25:09,333
The highest in me,

520
00:25:11,458 --> 00:25:13,000
the divine in me 

521
00:25:14,458 --> 00:25:18,417
recognizes and celebrates
the divine in you.

522
00:25:21,000 --> 00:25:22,166
Namaste.

523
00:25:24,583 --> 00:25:28,625
(bright music)