WEBVTT

00:00:00.500 --> 00:00:02.000
- Hi everyone and
welcome to Dedicate,

00:00:02.000 --> 00:00:03.583
your 30 day yoga journey.

00:00:03.583 --> 00:00:08.291
It's Day 18 where we
let love lead the way.

00:00:09.250 --> 00:00:13.333
Chant it with me, self love now.

00:00:14.500 --> 00:00:15.417
Let's get started.

00:00:16.375 --> 00:00:19.792
(bright music)

00:00:40.625 --> 00:00:43.834
Hi pals, okay let's
begin today's practice

00:00:43.834 --> 00:00:45.959
in Downward Facing Dog.

00:00:45.959 --> 00:00:47.166
Take your time getting there,

00:00:47.166 --> 00:00:49.000
and if you know
you're super low energy

00:00:49.000 --> 00:00:51.458
and you want to
start with Cat-Cow instead,

00:00:51.458 --> 00:00:53.083
take it away my friend.

00:01:00.250 --> 00:01:02.917
Alright, let's begin with some

00:01:02.917 --> 00:01:06.166
full loving breaths,

00:01:06.917 --> 00:01:10.792
as individuals
showing up for themselves,

00:01:10.792 --> 00:01:13.625
but also as a community,

00:01:13.625 --> 00:01:15.250
and I don't mean Yoga
with Adriene community,

00:01:15.250 --> 00:01:18.458
I mean the
global community, humanity.

00:01:19.625 --> 00:01:21.959
Pets, animals, welcome too.

00:01:21.959 --> 00:01:24.250
Okay, so here we go.

00:01:24.250 --> 00:01:26.125
Thank you for letting me
guide this practice today.

00:01:26.125 --> 00:01:28.083
I'll guide these breaths.

00:01:28.083 --> 00:01:29.875
I'll just start you
right away, why not

00:01:29.875 --> 00:01:32.291
open yourself up to
the magic, to the love

00:01:33.750 --> 00:01:36.458
that resides within
and that connects us all?

00:01:36.458 --> 00:01:40.291
Here we go,
pedal out through the feet,

00:01:40.291 --> 00:01:43.917
or if you're in Cat-Cow,
you can start to gently move,

00:01:43.917 --> 00:01:45.959
and when you're ready,
get ready,

00:01:45.959 --> 00:01:48.208
big inhale,
in through the nose.

00:01:49.917 --> 00:01:51.625
Exhale out through the mouth.

00:01:53.333 --> 00:01:56.417
Again inhale lots of love in,
in through the nostrils.

00:01:58.750 --> 00:02:01.667
Good, exhale lots of love out.

00:02:01.667 --> 00:02:03.208
Out through the nose or mouth.

00:02:04.083 --> 00:02:05.834
And one more time, drink it in.

00:02:05.834 --> 00:02:07.625
Inhale lots of love in.

00:02:09.917 --> 00:02:12.792
Exhale, lots of love out.
Melt your heart backs

00:02:12.792 --> 00:02:15.250
and your hips up high,
bend your knees.

00:02:15.250 --> 00:02:16.750
Carve a line with your nose

00:02:16.750 --> 00:02:18.542
as if you were
pushing a little ball of yarn

00:02:18.542 --> 00:02:19.667
like a little kitty cat forward.

00:02:19.667 --> 00:02:22.166
Integrate the
neck as you look forward.

00:02:22.166 --> 00:02:25.125
And then you're gonna cross
the right foot over the left,

00:02:25.125 --> 00:02:26.291
and then the left
foot over the right

00:02:26.291 --> 00:02:28.458
as you criss-cross step

00:02:28.458 --> 00:02:30.291
all the way up
towards the top of the mat.

00:02:30.291 --> 00:02:32.667
So we're starting to
wake up through the feet,

00:02:32.667 --> 00:02:34.875
the wrists,
the backs of the legs,

00:02:34.875 --> 00:02:37.125
but you start to get a nice
little stretch through the IT

00:02:37.125 --> 00:02:40.708
as you criss-cross
all the way to the top.

00:02:42.166 --> 00:02:43.792
And when you get there,
bend your knees,

00:02:43.792 --> 00:02:46.500
let your belly come
toward the tops of your thighs,

00:02:46.500 --> 00:02:49.417
let your fingers be soft here,
your shoulders heavy,

00:02:49.417 --> 00:02:51.125
and then allow
that weight of the head

00:02:51.125 --> 00:02:52.959
to release into the earth.

00:02:52.959 --> 00:02:56.166
What grounds you here is your
breath and your awareness,

00:02:56.166 --> 00:03:00.000
your connection to all
four corners of your feet.

00:03:03.834 --> 00:03:08.834
And then you've heard it before,
but let's chant it again.

00:03:08.834 --> 00:03:12.458
Root to rise, sometimes we get
so caught up in our ambition,

00:03:12.458 --> 00:03:14.792
we forget how
important it is to ground.

00:03:15.750 --> 00:03:17.000
And not only to ground,

00:03:17.000 --> 00:03:21.125
but to really feel what
it is we're grounding in.

00:03:21.125 --> 00:03:23.792
And today, it's love.

00:03:23.792 --> 00:03:25.125
Slowly roll it up.

00:03:29.667 --> 00:03:34.000
Deepen your breath,
adjust your love to the mind,

00:03:34.000 --> 00:03:35.166
and the body, and the soul

00:03:35.166 --> 00:03:37.583
as you rise up into
your Mountain today.

00:03:38.917 --> 00:03:41.667
And today you can close
your eyes here and just

00:03:41.667 --> 00:03:43.625
gently allow the
corners of your mouth

00:03:43.625 --> 00:03:44.875
to lift just a little.

00:03:44.875 --> 00:03:46.750
This is advanced, but I'm
pretty sure you can handle it,

00:03:46.750 --> 00:03:48.625
just give it a go,
just a little bit.

00:03:50.166 --> 00:03:51.792
Close your eyes,
lift the corners of your mouth,

00:03:51.792 --> 00:03:54.417
and just imagine
the tip of your head,

00:03:54.417 --> 00:03:56.625
the crown of your head is like
the top of the mountain here

00:03:56.625 --> 00:03:59.792
and then your fingertips
just drape gently down

00:03:59.792 --> 00:04:02.792
at your sides, of course,
being the sides of the mountain.

00:04:05.834 --> 00:04:09.041
And then just anchor
yourself here in love.

00:04:10.333 --> 00:04:11.708
Whatever that means for you.

00:04:20.458 --> 00:04:25.458
Notice if that brought
any shift or any changes,

00:04:25.458 --> 00:04:29.166
maybe even just physically
bringing awareness to the body.

00:04:34.792 --> 00:04:37.792
Let's rock and roll, bend the
knees, you can open the eyes,

00:04:37.792 --> 00:04:41.500
inhale to send the
fingertips all the way up.

00:04:41.500 --> 00:04:43.000
Exhale, Forward Fold.

00:04:45.417 --> 00:04:47.959
Inhale, halfway lift,
follow your breath.

00:04:47.959 --> 00:04:50.458
Long beautiful neck here.

00:04:50.458 --> 00:04:52.291
Exhale to soften and bow.

00:04:53.500 --> 00:04:55.166
Bend the knees, plant the palms,

00:04:55.166 --> 00:04:57.625
step one foot back,
then the other,

00:04:57.625 --> 00:05:00.917
Plank or Half Plank,
lower the knees.

00:05:00.917 --> 00:05:03.000
Inhale to look forward.

00:05:03.000 --> 00:05:05.917
Exhale, lower all
the way to the belly.

00:05:05.917 --> 00:05:07.875
Drag the hands in
line with the rib cage,

00:05:07.875 --> 00:05:10.375
suck the elbows
into your side body.

00:05:10.375 --> 00:05:13.333
Inhale, open your heart,
lift your chest.

00:05:14.417 --> 00:05:16.083
Exhale, release.

00:05:16.083 --> 00:05:20.333
Curl the toes under, press up
to Plank or to all fours,

00:05:20.333 --> 00:05:22.834
and then send the hips up and
back, Downward Facing Dog.

00:05:22.834 --> 00:05:25.667
Bend your knees generously,
today really working

00:05:25.667 --> 00:05:29.708
to melt the heart back, melt
the heart towards your thighs,

00:05:29.708 --> 00:05:31.000
towards your knees.

00:05:31.000 --> 00:05:33.667
Feel that stretch
in the side body.

00:05:33.667 --> 00:05:37.750
Maybe you teeter totter the
hips a little left to right,

00:05:37.750 --> 00:05:38.917
a little tick tock.

00:05:41.291 --> 00:05:43.917
Alright, now inhale,
bend the knees, look forward.

00:05:43.917 --> 00:05:47.000
This time exhale, cross
the left foot over the right,

00:05:47.000 --> 00:05:48.667
then right foot over the left,

00:05:48.667 --> 00:05:50.959
and just in case you kind of
rushed this the first time,

00:05:50.959 --> 00:05:53.917
see if you can take your time
here, find what feels good.

00:05:58.917 --> 00:06:00.625
And I'll meet you
at the top of the mat,

00:06:02.208 --> 00:06:03.708
Standing Forward Fold.

00:06:07.083 --> 00:06:11.542
On your next breath in,
lift it up halfway, find length.

00:06:11.542 --> 00:06:14.041
Exhale to soften and fold.

00:06:14.041 --> 00:06:15.959
Root to rise here,
anchor in love.

00:06:15.959 --> 00:06:19.333
Inhale, reach for the sky,
big breath, big stretch,

00:06:19.333 --> 00:06:20.750
capture something
up and overhead

00:06:20.750 --> 00:06:22.750
and bring it right
down into your heart.

00:06:24.333 --> 00:06:26.041
Inhale lots of love in.

00:06:27.708 --> 00:06:29.375
Exhale lots of love out.

00:06:29.375 --> 00:06:31.583
Relax the shoulders,
try to keep your heart,

00:06:31.583 --> 00:06:33.291
your sternum lifted here.

00:06:35.125 --> 00:06:38.333
Great, now inhale,
fingertips go down

00:06:38.333 --> 00:06:42.458
to come up at your sides,
left to right, big Texas T.

00:06:42.458 --> 00:06:44.917
Exhale hands to heart,
Anjali Mudra.

00:06:45.792 --> 00:06:47.708
Chin to chest, reach behind.

00:06:47.708 --> 00:06:50.125
Try to create a
full body experience here

00:06:50.125 --> 00:06:53.333
as you inhale, reach the
fingertips up towards the sky.

00:06:54.166 --> 00:06:57.500
Exhale, if you have space,
send the fingertips back out,

00:06:57.500 --> 00:06:59.166
lead with your heart,

00:06:59.166 --> 00:07:01.417
and bring it all the
way down, Forward Fold.

00:07:02.542 --> 00:07:06.500
Good, inhale halfway lift,
your version. Find length.

00:07:07.542 --> 00:07:09.125
Exhale to soften and fold.

00:07:09.125 --> 00:07:12.291
Bend your knees,
plant the palms, step it back.

00:07:12.291 --> 00:07:14.208
Plank Pose or Half Plank.

00:07:15.792 --> 00:07:18.917
On the knees, upper
arm bones rotate out,

00:07:18.917 --> 00:07:22.375
gazing forward,
inhale lower just halfway.

00:07:22.375 --> 00:07:25.125
Exhale,
navel to spine, press up.

00:07:25.125 --> 00:07:28.417
Inhale bend the elbows,
lower halfway, gaze forward.

00:07:28.417 --> 00:07:30.500
Exhale, press back up.
One more, you got it.

00:07:30.500 --> 00:07:32.708
Inhale in,
connect to lower belly.

00:07:32.708 --> 00:07:35.583
Remember yesterday's practice,
you have everything you need.

00:07:35.583 --> 00:07:37.333
On your inhale, lower halfway.

00:07:38.125 --> 00:07:39.667
And exhale to press up.

00:07:39.667 --> 00:07:42.583
Beautiful, from here we'll come
all the way onto the belly.

00:07:44.583 --> 00:07:46.750
Nice and then this time,
fingertips are gonna come

00:07:46.750 --> 00:07:48.875
off the mat,
elbows up towards the sky.

00:07:48.875 --> 00:07:50.959
Take a peek at me if you need.

00:07:50.959 --> 00:07:54.542
Now reconnect, find your
foundation, find your breath,

00:07:54.542 --> 00:07:58.291
and inhale upper arm bones
rotate out as we tuck the chin

00:07:58.291 --> 00:08:01.125
and slowly lift the chest,
open the heart.

00:08:01.125 --> 00:08:02.667
You may not come up this high

00:08:02.667 --> 00:08:06.041
without feeling a negative
whisper in your low back,

00:08:06.041 --> 00:08:09.667
so if you do feel that whisper,
just back off a little bit.

00:08:09.667 --> 00:08:11.792
Come down a bit. Take a deep
breath in wherever you are. 

00:08:11.792 --> 00:08:14.166
Think of opening your heart

00:08:14.166 --> 00:08:17.041
towards the front
and then exhale, release.

00:08:17.041 --> 00:08:18.667
Draw the hands
underneath the shoulders,

00:08:18.667 --> 00:08:20.000
curl the toes under.

00:08:20.000 --> 00:08:21.333
Inhale in.

00:08:21.333 --> 00:08:24.834
Exhale, press up to
Plank or all fours, 

00:08:24.834 --> 00:08:26.834
Downward Facing Dog.

00:08:29.875 --> 00:08:32.667
Press into the fingertips.

00:08:32.667 --> 00:08:34.917
Root through the
index finger and thumb.

00:08:36.125 --> 00:08:38.166
Little to no
pressure in the wrists.

00:08:38.166 --> 00:08:39.959
Find that hand
to earth connection.

00:08:41.917 --> 00:08:43.875
Yes, then anchor the left heel,

00:08:43.875 --> 00:08:46.000
inhale lift the
right leg up high.

00:08:46.000 --> 00:08:49.083
Exhale, shift it forward,
step it all the way up.

00:08:49.959 --> 00:08:52.458
Back heel stays
lifted or option to

00:08:52.458 --> 00:08:54.750
lower the left
knee to the earth.

00:08:54.750 --> 00:08:58.375
Inhale, high lunge. Reach the
fingertips forward, up and back.

00:08:59.667 --> 00:09:01.917
Take a second here
to just feel it out.

00:09:01.917 --> 00:09:03.625
Lifting through the front body.

00:09:03.625 --> 00:09:05.291
Lifting your heart
up towards the sky,

00:09:05.291 --> 00:09:06.625
grounding from the back body.

00:09:06.625 --> 00:09:08.750
Again, balancing that

00:09:10.250 --> 00:09:12.542
lift and that ground.

00:09:12.542 --> 00:09:15.000
Finding a place to
meet in the middle,

00:09:15.000 --> 00:09:16.708
connect to your center.

00:09:18.291 --> 00:09:20.417
Balancing the sun and the moon,

00:09:20.417 --> 00:09:22.834
the masculine and the feminine.

00:09:25.708 --> 00:09:28.208
Cool, then inhale in here,
lift your chest.

00:09:28.208 --> 00:09:30.083
Exhale, open it up, Warrior II,

00:09:30.083 --> 00:09:31.500
and try to lift the
corners of the mouth,

00:09:31.500 --> 00:09:34.917
again just slightly, as you
gaze past your right fingertips.

00:09:36.667 --> 00:09:39.583
Breathe in, relax the
shoulders as you breathe out.

00:09:40.625 --> 00:09:42.000
And from here,
you're gonna straighten

00:09:42.000 --> 00:09:44.417
through the front leg,
inhale in.

00:09:44.417 --> 00:09:46.083
Exhale, pull the hips back,

00:09:46.083 --> 00:09:48.166
reach the right
fingertips forward,

00:09:48.166 --> 00:09:50.792
Triangle Pose or Trikonasana.

00:09:50.792 --> 00:09:52.542
Left fingertips
reach towards the sky

00:09:52.542 --> 00:09:54.417
or can come to
the left waistline.

00:09:55.417 --> 00:09:58.875
Right fingertips to the shin,
maybe to a block,

00:09:58.875 --> 00:10:00.917
or working on core activation,

00:10:00.917 --> 00:10:02.792
in time we can
find a little grace

00:10:02.792 --> 00:10:05.291
and just reach the
right fingertips down.

00:10:05.291 --> 00:10:08.792
Be present,
find what feels good.

00:10:08.792 --> 00:10:09.750
Listen. 

00:10:11.417 --> 00:10:12.458
Love the moment,

00:10:12.458 --> 00:10:15.583
love this opportunity
to simply take stock,

00:10:15.583 --> 00:10:18.041
find length in the crown.

00:10:18.041 --> 00:10:20.500
Take one more breath,
your full expression today,

00:10:20.500 --> 00:10:22.625
you're doing great, inhale in.

00:10:22.625 --> 00:10:23.750
Then exhale, check it out.

00:10:23.750 --> 00:10:25.834
Left hand's gonna come through,

00:10:25.834 --> 00:10:29.000
past your heart space as
you bend your right knee.

00:10:29.000 --> 00:10:31.083
Then we're gonna slowly bring
the left hand to the earth

00:10:31.083 --> 00:10:34.166
and find our open twist,
right fingertips to the sky.

00:10:35.291 --> 00:10:39.125
Exhale back to your lunge.

00:10:39.125 --> 00:10:41.792
Hands frame the right foot.

00:10:41.792 --> 00:10:44.417
And then when you're ready,
reach that left heel back.

00:10:44.417 --> 00:10:49.125
Inhale open your chest,
let your heart radiate forward.

00:10:49.125 --> 00:10:51.583
Beautiful, now plant the palms,
step it back,

00:10:51.583 --> 00:10:54.750
belly to Cobra or
Chaturanga to Up Dog.

00:10:54.750 --> 00:10:57.959
You can do a little
push up in there if you like,

00:10:57.959 --> 00:10:59.708
or you can skip it altogether.

00:10:59.708 --> 00:11:02.291
Use an inhale
to open your heart.

00:11:02.291 --> 00:11:05.208
Use an exhale to take it
back Downward Facing Dog.

00:11:08.792 --> 00:11:10.250
Reconnect.

00:11:12.708 --> 00:11:14.708
Anchor the right heel,
on your next inhale,

00:11:14.708 --> 00:11:17.875
slide the left leg
up an imaginary wall.

00:11:19.041 --> 00:11:21.625
Hold on to your integrity,
paying attention

00:11:21.625 --> 00:11:24.708
to all of the details as you
shift forward, step it up.

00:11:25.542 --> 00:11:27.041
Option to lower the back knee

00:11:27.041 --> 00:11:29.333
or keep it
lifted for high lunge.

00:11:29.333 --> 00:11:31.041
Engage the inner thighs.

00:11:31.041 --> 00:11:33.041
Move from a place of connect,

00:11:33.041 --> 00:11:35.875
so from your center,
best you can we rise up,

00:11:37.166 --> 00:11:38.750
and then we take stock.

00:11:46.417 --> 00:11:47.959
Inhale lift the sternum.

00:11:48.708 --> 00:11:51.792
Lifting through the front body,
grounding through the back body.

00:11:51.792 --> 00:11:54.625
Notice if you're clenching
in the shoulders here.

00:11:54.625 --> 00:11:59.500
Create space, and one more
breath to maybe guide your nose,

00:11:59.500 --> 00:12:01.208
look up just a bit.

00:12:01.208 --> 00:12:03.542
And then take it
over to Warrior II.

00:12:03.542 --> 00:12:07.708
Back toes turn in,
take a deep inhale here.

00:12:07.708 --> 00:12:09.208
Use your exhale to ground.

00:12:09.208 --> 00:12:12.458
Relax the shoulders,
gaze past your left fingertips.

00:12:13.959 --> 00:12:16.834
Head over heart,
heart over pelvis here.

00:12:16.834 --> 00:12:20.041
Hug the low ribs in,
strong and steady.

00:12:21.792 --> 00:12:24.125
Strong and steady,
if we condition the body

00:12:24.125 --> 00:12:25.417
to be strong and steady,

00:12:25.417 --> 00:12:29.708
we also condition the
mind to be strong and steady.

00:12:32.500 --> 00:12:36.542
Inhale in, exhale,
straighten the front leg.

00:12:36.542 --> 00:12:39.291
Breathe, as you
slowly send the hips back,

00:12:39.291 --> 00:12:41.959
take your time here,
and we'll tip over

00:12:41.959 --> 00:12:44.708
like a little
teapot exploring Triangle.

00:12:44.708 --> 00:12:47.708
Left fingertips down, right
fingertips up towards the sky,

00:12:47.708 --> 00:12:49.083
or on the waistline.

00:12:50.708 --> 00:12:54.208
Notice if you're
holding your breath here.

00:12:54.208 --> 00:12:57.250
If you are let's back
up off the posture a bit,

00:12:57.250 --> 00:12:58.959
find that beautiful breath.

00:13:03.000 --> 00:13:04.917
So just like we 

00:13:06.250 --> 00:13:07.875
discussed in
yesterday's practice,

00:13:07.875 --> 00:13:11.458
can we use this
opportunity to learn,

00:13:11.458 --> 00:13:15.041
to explore,
to take stock lovingly?

00:13:17.333 --> 00:13:19.208
'Cause where you
are today will not be

00:13:19.208 --> 00:13:23.417
where you are seven days from
now or seven years from now.

00:13:24.375 --> 00:13:25.834
Inhale in. 

00:13:25.834 --> 00:13:28.458
Exhale, right hand
comes through.

00:13:28.458 --> 00:13:30.166
We bend the left knee,

00:13:30.166 --> 00:13:33.125
with control,
we dial from center,

00:13:33.125 --> 00:13:34.667
our torso all the way through,

00:13:34.667 --> 00:13:37.834
and find that big open twist,
left fingertips to the sky.

00:13:37.834 --> 00:13:39.166
Big breath in here.

00:13:40.667 --> 00:13:42.917
And big breath out to
bring the left hand down,

00:13:42.917 --> 00:13:44.208
frame your left foot.

00:13:44.208 --> 00:13:46.542
Last call for Vinyasa,
take it or leave it.

00:13:46.542 --> 00:13:48.375
So you'll plant the palms,
step it back,

00:13:49.375 --> 00:13:50.583
and find your flow.

00:13:52.708 --> 00:13:54.041
Moving with your breath.

00:13:55.500 --> 00:13:57.959
Keeping soft and
easy in the face.

00:14:00.375 --> 00:14:03.291
Working up a little warmth,
a little Tapas, a little heat.

00:14:08.125 --> 00:14:10.041
We'll meet in
Downward Facing Dog.

00:14:12.458 --> 00:14:13.500
Deep breath in.

00:14:14.792 --> 00:14:16.041
Empty it out.

00:14:17.458 --> 00:14:20.166
Bend the knees,
inhale to look forward.

00:14:20.166 --> 00:14:22.125
And exhale to make
your way to the top.

00:14:22.125 --> 00:14:23.667
You can do the
criss-cross steps,

00:14:23.667 --> 00:14:26.458
you can do a
rag doll step, step,

00:14:26.458 --> 00:14:29.166
or if you're working on a
hop or a flow, take it away.

00:14:30.000 --> 00:14:31.125
When you get there,

00:14:31.125 --> 00:14:35.458
we will relax the
weight of the head over.

00:14:35.458 --> 00:14:36.834
Take a deep breath in.

00:14:38.125 --> 00:14:39.166
And a long breath out.

00:14:41.333 --> 00:14:45.333
Inhale, on your next breath,
find that halfway lift.

00:14:45.333 --> 00:14:47.750
Try to create a figure
seven shape in the body.

00:14:47.750 --> 00:14:50.875
Imagine that number seven,
so the hip crease

00:14:50.875 --> 00:14:54.333
is really pulled
back here in time.

00:14:54.333 --> 00:14:56.792
And then slowly release.

00:14:56.792 --> 00:14:59.708
Great, root to rise here,
spread the fingertips.

00:14:59.708 --> 00:15:02.667
Inhale reach for the sky.

00:15:02.667 --> 00:15:06.208
Anchored in love divine.

00:15:06.208 --> 00:15:09.166
Hands to heart, it's one of my
favorite Carter Family songs.

00:15:11.125 --> 00:15:12.875
Pause here, try not to fidget.

00:15:12.875 --> 00:15:14.917
If you need something,
if you need to do something,

00:15:14.917 --> 00:15:16.417
take it, if you don't need it,

00:15:17.667 --> 00:15:18.667
leave it.

00:15:23.208 --> 00:15:25.708
Beautiful,
take one more breath here.

00:15:27.792 --> 00:15:31.417
Relax your shoulders,
relax your heart.

00:15:34.208 --> 00:15:37.000
Maybe a gentle
tucking of the chin here,

00:15:37.000 --> 00:15:38.583
a slight reverent bow.

00:15:44.583 --> 00:15:48.208
Mhmmm, mhmmm, soft bend
in the knees, here we go.

00:15:48.208 --> 00:15:49.542
Inhale, reach for the sky.

00:15:50.917 --> 00:15:53.333
Exhale, send the
fingertips out left to right

00:15:53.333 --> 00:15:54.667
if you have the space.

00:15:54.667 --> 00:15:56.875
Bend the knees,
lead with your heart down.

00:15:58.834 --> 00:16:00.542
Kick just the right foot back,

00:16:00.542 --> 00:16:02.583
option to lower
on the right knee.

00:16:02.583 --> 00:16:04.667
You're gonna bring
your left hand around

00:16:04.667 --> 00:16:06.083
to join your right hand,

00:16:06.083 --> 00:16:08.750
and we're coming into a
little Lizard variation here.

00:16:08.750 --> 00:16:11.041
So we're gonna build on
this in the next couple days,

00:16:11.041 --> 00:16:12.625
so you don't need to go too hard

00:16:12.625 --> 00:16:14.375
if you're kind of
feeling soft and

00:16:17.125 --> 00:16:20.583
want to be more gentle, which
I encourage everyone to do.

00:16:21.834 --> 00:16:23.542
But that said, if you're like,
you know what,

00:16:23.542 --> 00:16:25.166
I'm feeling a lot of joy,
I have a lot of energy today,

00:16:25.166 --> 00:16:28.375
pick that knee up, send your
right heel back, it's all good.

00:16:29.875 --> 00:16:31.625
So wherever you are,
take a deep breath in.

00:16:31.625 --> 00:16:33.083
You're gonna
inhale to look forward,

00:16:33.083 --> 00:16:34.917
feel that incredible stretch

00:16:34.917 --> 00:16:36.208
in the front of
the right hip crease

00:16:36.208 --> 00:16:39.291
as you let your heart
energy radiate forward.

00:16:39.291 --> 00:16:42.250
Beautiful, then exhale,
chin to chest.

00:16:42.250 --> 00:16:44.166
You're gonna draw
the lower abdominals

00:16:44.166 --> 00:16:46.667
and the upper
abdominals in towards center,

00:16:46.667 --> 00:16:48.041
as we've been doing.

00:16:48.041 --> 00:16:50.667
Twice more, inhale
to open your heart.

00:16:50.667 --> 00:16:52.375
Inhale lots of love in.

00:16:52.375 --> 00:16:54.166
Exhale, lower abdominals,

00:16:54.166 --> 00:16:57.458
upper abdominals come in
towards center, navel draws up.

00:16:58.792 --> 00:17:02.375
Good, one more time, inhale.

00:17:02.375 --> 00:17:05.208
Exhale, contract. (shushes)

00:17:08.542 --> 00:17:11.417
The sound effect does help,
it really does.

00:17:11.417 --> 00:17:14.083
Okay from here,
walk your left hand back

00:17:14.083 --> 00:17:15.834
to frame your left foot.

00:17:15.834 --> 00:17:17.083
Inhale to look forward.

00:17:17.083 --> 00:17:19.834
Exhale to step the back
foot up to meet the front.

00:17:19.834 --> 00:17:22.166
Inhale, halfway lift,
wash it clean.

00:17:22.166 --> 00:17:24.208
Exhale, soften and fold.

00:17:24.208 --> 00:17:25.625
Beautiful,
fingertips come to the mat,

00:17:25.625 --> 00:17:27.750
we'll kick the left
foot all the way back.

00:17:28.708 --> 00:17:30.166
Front knee over front ankle.

00:17:30.166 --> 00:17:31.667
When you're ready,
walk the right hand

00:17:31.667 --> 00:17:32.959
over towards the
left side of the mat.

00:17:34.291 --> 00:17:37.792
Again option to lower that
back knee or keep it lifted.

00:17:37.792 --> 00:17:41.875
Upper arm bones rotate out
as we open the heart forward.

00:17:41.875 --> 00:17:45.667
Inhale, think Upward
Facing Dog here, or Cobra.

00:17:46.875 --> 00:17:49.250
Then exhale chin to chest,
and on this one,

00:17:49.250 --> 00:17:51.625
go ahead and do an
S-H sound with your mouth.

00:17:51.625 --> 00:17:53.750
I think that will
help find that contraction

00:17:53.750 --> 00:17:56.542
as the navel draws in. (shushes)

00:17:58.792 --> 00:17:59.542
Yeah, that helps.

00:17:59.542 --> 00:18:03.333
Inhale open the chest,
open your heart.

00:18:03.333 --> 00:18:06.000
Two more, exhale chin to chest,
navel draws up,

00:18:06.000 --> 00:18:09.375
empty, empty, empty,
S-H sound. (shushes)

00:18:10.750 --> 00:18:13.625
Hollow body through
the front. Strong core.

00:18:13.625 --> 00:18:15.959
Beautiful, one more, inhale,
stick with it.

00:18:17.208 --> 00:18:19.959
Exhale, last time, S-H sound
out through the mouth.

00:18:19.959 --> 00:18:21.708
(shushes)

00:18:22.583 --> 00:18:25.667
Upper abdominals and
lower belly coming together.

00:18:25.667 --> 00:18:27.834
(shushes)

00:18:27.834 --> 00:18:29.875
Empty, empty, empty.

00:18:29.875 --> 00:18:32.417
Good and release.

00:18:32.417 --> 00:18:34.417
Right hand comes around
to frame the right foot.

00:18:34.417 --> 00:18:37.333
Last time, inhale,
get light on the fingertips.

00:18:37.333 --> 00:18:38.250
Open your chest.

00:18:38.250 --> 00:18:39.708
Exhale, bend your back knee,

00:18:39.708 --> 00:18:41.375
bring it to the
front of your mat.

00:18:41.375 --> 00:18:43.959
Last time, inhale halfway lift,
make this one fun,

00:18:43.959 --> 00:18:45.792
maybe take some wings, fly.

00:18:46.667 --> 00:18:49.000
And exhale to let it go.

00:18:49.000 --> 00:18:52.458
Beautiful, from here fingertips
are going to come to the mat.

00:18:52.458 --> 00:18:55.750
You're gonna bend your knees,
lift your heels, what?

00:18:55.750 --> 00:18:58.417
Slowly lower your center down,
just do your best.

00:18:58.417 --> 00:18:59.792
Come into a little ball.

00:19:01.625 --> 00:19:04.750
Okay, you can work
in time to get, oh,

00:19:05.792 --> 00:19:06.875
the soles of the
feet to the ground,

00:19:06.875 --> 00:19:10.166
and if you're like,
"Adriene, you're crazy."

00:19:10.166 --> 00:19:12.208
I know, it is crazy.

00:19:12.208 --> 00:19:13.333
So keep your heels up.

00:19:15.542 --> 00:19:17.166
And if this
isn't working for you,

00:19:17.166 --> 00:19:18.542
you can come to a seat,

00:19:18.542 --> 00:19:21.208
and come to my favorite
yoga posture, which is this.

00:19:26.000 --> 00:19:28.667
Feel the upper
back body stretch,

00:19:28.667 --> 00:19:29.875
inhale in.

00:19:31.166 --> 00:19:32.375
Exhale out.

00:19:33.041 --> 00:19:34.750
Now before we rise

00:19:36.000 --> 00:19:39.000
tall to stand in Mountain,

00:19:39.000 --> 00:19:43.250
I'd like to invite you to
close your eyes, bow your head.

00:19:46.875 --> 00:19:49.625
Are you there?
Close your eyes, bow your head,

00:19:52.083 --> 00:19:53.667
and affirm.

00:19:55.750 --> 00:19:57.708
Whisper quietly to yourself,

00:20:00.166 --> 00:20:01.750
"I love you."

00:20:05.500 --> 00:20:09.083
Don't be shy now, even
if you don't believe it yet,

00:20:09.083 --> 00:20:11.375
or if you're spiraling
back to that truth.

00:20:13.583 --> 00:20:14.667
Whether you're

00:20:16.250 --> 00:20:18.375
searching for
that loving relationship

00:20:18.375 --> 00:20:21.583
with yourself or
celebrating it today,

00:20:22.834 --> 00:20:25.291
quietly whisper, "I love you."

00:20:28.917 --> 00:20:31.250
And then once you've
whispered I love you,

00:20:31.250 --> 00:20:33.708
and only once
you've whispered,  "I love you,"

00:20:35.000 --> 00:20:36.458
we'll rise up.

00:20:36.458 --> 00:20:41.291
Anchor the feet, tuck the chin,
and slowly roll to Mountain.

00:20:52.125 --> 00:20:53.750
Take what you need here,

00:20:54.500 --> 00:20:56.208
leave what you don't.

00:21:01.542 --> 00:21:03.250
Take a loving breath in.

00:21:06.625 --> 00:21:08.166
And a loving breath out.

00:21:10.542 --> 00:21:12.208
And on your next
loving breath in,

00:21:12.208 --> 00:21:14.125
bring the hands
together at the heart.

00:21:20.083 --> 00:21:21.417
Feel the love.

00:21:24.083 --> 00:21:26.500
Let it guide you,
let it lead the way.

00:21:28.250 --> 00:21:30.083
See with eyes of love.

00:21:32.291 --> 00:21:35.000
Love, love, love,
love will keep us together.

00:21:35.000 --> 00:21:38.125
Share all your favorite
love quotes, love songs,

00:21:38.125 --> 00:21:42.125
stories of love down in
the comments section below.

00:21:44.208 --> 00:21:45.625
And I'll see you tomorrow.

00:21:46.708 --> 00:21:48.166
Namaste.

00:21:51.333 --> 00:21:54.625
(bright music)