WEBVTT

00:00:00.250 --> 00:00:02.125
- Hi everyone,
welcome to Dedicate,

00:00:02.125 --> 00:00:03.542
your 30 day yoga journey.

00:00:03.542 --> 00:00:07.458
It's Day 27 and we're going

00:00:07.458 --> 00:00:12.458
to heaven within where
our own personal power lies.

00:00:12.458 --> 00:00:15.708
So hop into something
comfy and let's get started.

00:00:15.708 --> 00:00:18.625
(bright music)

00:00:39.333 --> 00:00:41.125
Okie doke, my darling friends,

00:00:41.125 --> 00:00:44.834
let's begin in a nice,
comfortable seat.

00:00:44.834 --> 00:00:47.625
Sukhasana, your version.

00:00:49.375 --> 00:00:51.500
Benji reveal. Ah!

00:00:52.417 --> 00:00:53.834
Love a good reveal, right?

00:00:53.834 --> 00:00:55.375
Am I right? Okay.

00:00:55.375 --> 00:00:58.208
Come on down to the ground,
welcome back.

00:00:58.208 --> 00:00:59.500
Today's practice is awesome.

00:00:59.500 --> 00:01:03.542
We're gonna ease in, ramp
up to a little bit of power

00:01:03.542 --> 00:01:06.083
or empower yoga but don't panic

00:01:06.083 --> 00:01:09.375
because I have some
tricks up my sleeve.

00:01:09.375 --> 00:01:11.208
(laughs)

00:01:12.000 --> 00:01:16.458
So I wanna start
by just honoring you

00:01:16.458 --> 00:01:18.083
for showing up here today.

00:01:20.000 --> 00:01:25.000
And continuing to show
up with your whole self.

00:01:26.542 --> 00:01:27.750
So today's practice,

00:01:27.750 --> 00:01:31.041
the trick is really
not a trick, it's a truth.

00:01:31.041 --> 00:01:33.792
Today's practice
isn't about power yoga,

00:01:33.792 --> 00:01:35.959
it's about tapping
into your inner power

00:01:35.959 --> 00:01:39.417
and that could be physical
today, it could be in the body

00:01:39.417 --> 00:01:43.250
or it could be finding
the power to use your voice.

00:01:43.250 --> 00:01:47.667
It could be finding
your power to empower others.

00:01:47.667 --> 00:01:52.458
It could be girl power, it
could be Blue Heeler power.

00:01:56.208 --> 00:02:00.792
So connecting to your personal
power is the invitation.

00:02:02.041 --> 00:02:06.041
Let's sit up nice and tall,
bring the hands to the heart.

00:02:06.041 --> 00:02:09.125
Close your eyes
just to meditate on that

00:02:09.125 --> 00:02:11.625
for a hot second while
you deepen your breath.

00:02:12.500 --> 00:02:15.667
Perhaps you whisper
quietly to yourself.

00:02:15.667 --> 00:02:20.458
Today I choose to connect

00:02:21.875 --> 00:02:23.375
to my personal power.

00:02:30.917 --> 00:02:32.625
Gently deepen your breath.

00:02:36.542 --> 00:02:40.333
You have so many beautiful,
wonderful tools

00:02:40.333 --> 00:02:42.458
in your toolbox now.

00:02:45.166 --> 00:02:47.375
After 26 days.

00:02:52.000 --> 00:02:55.125
Today the
journey simply continues.

00:02:58.458 --> 00:03:01.917
As we practice yoga,
the true yoga,

00:03:01.917 --> 00:03:05.166
one that integrates all parts.

00:03:06.250 --> 00:03:07.959
One that is considerate

00:03:09.875 --> 00:03:11.583
and one that doesn't push you

00:03:11.583 --> 00:03:14.250
or guide you to
transform into something

00:03:14.250 --> 00:03:16.208
you're not but rather allows you

00:03:16.208 --> 00:03:19.417
to uncover and reveal
everything that you are.

00:03:23.083 --> 00:03:25.125
Gently bow the
head to the heart,

00:03:26.875 --> 00:03:29.291
feel that great stretch
in the back of the neck.

00:03:37.500 --> 00:03:41.667
Then let's get a little
closer to that personal power.

00:03:41.667 --> 00:03:45.625
Your truth, reveal that union.

00:03:48.041 --> 00:03:49.542
Alright, inhale in.

00:03:51.208 --> 00:03:54.458
Exhale to release,
open your eyes.

00:03:54.458 --> 00:03:59.375
Sit up and we're gonna
come to lie on our backs. Yes!

00:03:59.375 --> 00:04:02.834
Take your time, breathe as
you come down to the ground.

00:04:02.834 --> 00:04:05.917
Bring your feet to the earth,
knees point up towards the sky.

00:04:07.083 --> 00:04:09.959
Snuggle your shoulder blades
underneath your heart space

00:04:09.959 --> 00:04:12.875
and start to open
your heart even here.

00:04:12.875 --> 00:04:15.959
Just feel that
tension at the very least

00:04:15.959 --> 00:04:18.500
but you might even feel
your pecs kind of stretch

00:04:18.500 --> 00:04:20.959
as you draw your
shoulder blades underneath you

00:04:20.959 --> 00:04:21.792
and then when you're ready,

00:04:21.792 --> 00:04:23.959
we're gonna kick the
right foot all the way up.

00:04:23.959 --> 00:04:27.583
If the leg doesn't straighten,
no worries.

00:04:27.583 --> 00:04:29.417
You can bend the
knee as much as you need

00:04:29.417 --> 00:04:31.625
and through regular practice
I think you'll be surprised

00:04:31.625 --> 00:04:36.458
how we can work to lengthen
even, yes, the hamstring

00:04:36.458 --> 00:04:38.583
through lots of
tender, love, and care.

00:04:40.625 --> 00:04:42.208
Wherever you are,
we're gonna interlace

00:04:42.208 --> 00:04:44.792
the fingertips
behind the back of the thigh

00:04:45.917 --> 00:04:50.291
or maybe slide the
fingertips to the calf.

00:04:50.291 --> 00:04:54.417
This is just gonna depend
on your flexibility today.

00:04:55.208 --> 00:04:57.083
You can also
take the peace fingers

00:04:57.083 --> 00:04:58.041
and grab the big toe,

00:04:58.041 --> 00:04:59.417
but we're just
getting started here.

00:04:59.417 --> 00:05:02.291
So take it easy.

00:05:02.291 --> 00:05:05.250
Mucho, take it easy,
take a deep breath in.

00:05:06.667 --> 00:05:09.417
Long breath out, feel
your spine supported here.

00:05:09.417 --> 00:05:12.291
We're just allowing the blood
to flow opposite direction.

00:05:14.417 --> 00:05:16.542
Good for circulation.

00:05:16.542 --> 00:05:17.834
Take any tension out of the neck

00:05:17.834 --> 00:05:19.834
and shoulders here best you can.

00:05:19.834 --> 00:05:21.166
Breathe, breathe, breathe.

00:05:22.625 --> 00:05:25.792
Awesome, then we're
gonna take the right ankle,

00:05:25.792 --> 00:05:27.834
bend the right knee,
cross it over

00:05:27.834 --> 00:05:30.750
the top of the left thigh,
interlace the fingertips

00:05:30.750 --> 00:05:34.250
behind your left hamstring
and kick your left foot

00:05:34.250 --> 00:05:36.166
into an imaginary wall.

00:05:36.166 --> 00:05:37.750
So we're not just hanging here.

00:05:39.125 --> 00:05:41.417
Mhmmm,
then slowly pull your legs,

00:05:41.417 --> 00:05:44.041
your lower body
towards your front body,

00:05:44.041 --> 00:05:46.875
your upper body,
keep the feet nice and bright.

00:05:46.875 --> 00:05:49.500
And breathe like
you love yourself.

00:05:53.542 --> 00:05:55.875
It might seem a
little corny to some,

00:05:55.875 --> 00:05:58.750
but I love breathe
like you love yourself

00:05:58.750 --> 00:06:00.834
because you can use
it even in the moments

00:06:00.834 --> 00:06:03.750
where you don't feel
like you love yourself

00:06:03.750 --> 00:06:05.250
or maybe you
don't love yourself yet,

00:06:05.250 --> 00:06:06.917
but you want to
get back to that.

00:06:10.041 --> 00:06:12.875
This is yoga to me.

00:06:12.875 --> 00:06:15.291
Inhale, send the
left leg up high.

00:06:15.291 --> 00:06:17.959
Again, left knee
doesn't have to straighten,

00:06:17.959 --> 00:06:19.792
so send the left foot up high

00:06:19.792 --> 00:06:21.542
as you straighten
through the left leg.

00:06:21.542 --> 00:06:23.000
Take a deep breath in.

00:06:24.000 --> 00:06:26.041
Exhale, left foot
comes to the ground.

00:06:26.041 --> 00:06:30.083
You're gonna grab your right
arch with your right hand.

00:06:30.083 --> 00:06:31.542
So grab the arch
of your right foot

00:06:31.542 --> 00:06:33.542
with your right hand and
then we've been here before,

00:06:33.542 --> 00:06:34.959
nice and slow, you're gonna kick

00:06:34.959 --> 00:06:36.583
the sole of the right foot up

00:06:36.583 --> 00:06:39.083
for a little
Half Stirrup Posture.

00:06:40.542 --> 00:06:43.500
Send breath down into
your belly, inhale in.

00:06:45.083 --> 00:06:47.083
Nice cleansing
breath as you breathe out.

00:06:48.458 --> 00:06:50.625
Sweet, release
right foot to the earth.

00:06:50.625 --> 00:06:53.917
On your next breath in, inhale,
lift the left leg up high.

00:06:53.917 --> 00:06:55.875
(humming)

00:06:55.875 --> 00:06:56.708
Just checking in.

00:06:56.708 --> 00:06:58.667
Notice if your low
back has come up here.

00:06:58.667 --> 00:07:01.417
Scoop the tailbone up,
draw your navel down,

00:07:01.417 --> 00:07:04.792
connect to your strong core,
getting stronger by the day.

00:07:04.792 --> 00:07:07.041
(snapping)

00:07:14.750 --> 00:07:15.917
Breathing deep.

00:07:24.083 --> 00:07:27.750
Cool, inhale in, exhale out.

00:07:28.500 --> 00:07:30.458
On your next breath,
bend your left knee,

00:07:30.458 --> 00:07:33.750
cross your left ankle over
the top of the right thigh,

00:07:33.750 --> 00:07:35.667
thread the needle here,

00:07:35.667 --> 00:07:36.792
and the only unique thing is

00:07:36.792 --> 00:07:39.458
instead of
grabbing on your shin,

00:07:39.458 --> 00:07:41.750
go ahead and grab
behind your right thigh.

00:07:43.917 --> 00:07:45.750
And then kick your
right foot mindfully

00:07:45.750 --> 00:07:47.083
up into an imaginary wall

00:07:47.083 --> 00:07:48.875
and then pull
your legs toward you.

00:07:48.875 --> 00:07:49.917
You can use your left elbow

00:07:49.917 --> 00:07:53.625
to get a deeper
stretch here. Yes.

00:07:56.083 --> 00:07:57.583
Breathe.

00:07:57.583 --> 00:07:59.625
Low back flush with the mat.

00:08:07.500 --> 00:08:09.000
And then on your next inhale,

00:08:09.000 --> 00:08:10.708
send your right leg up.

00:08:10.708 --> 00:08:12.291
Again, knee doesn't
have to straighten here.

00:08:12.291 --> 00:08:13.583
Just check in.

00:08:17.667 --> 00:08:19.333
And then bend the right knee,

00:08:19.333 --> 00:08:21.625
bring the right
foot to the earth

00:08:21.625 --> 00:08:24.208
and when you're ready, we'll
grab the arch of the left foot

00:08:24.208 --> 00:08:25.375
with the left hand.

00:08:25.375 --> 00:08:28.250
So take your time, use your
right foot to ground you here

00:08:28.250 --> 00:08:30.792
this time as we cook the
left foot towards the sky.

00:08:32.500 --> 00:08:35.000
So there's a
little opposition here

00:08:35.000 --> 00:08:38.959
and in almost all
of our hatha yoga.

00:08:38.959 --> 00:08:41.583
Ha-tha, sun, moon.

00:08:41.583 --> 00:08:44.417
So always
balancing these two forces.

00:08:45.667 --> 00:08:49.291
Not always, but
balancing these two forces

00:08:49.291 --> 00:08:52.333
so you can find that even here
as we kick the left foot up

00:08:52.333 --> 00:08:54.625
and then pull the
left shoulder down

00:08:54.625 --> 00:08:56.583
and there's this
meeting in the middle.

00:09:02.708 --> 00:09:05.500
Alright, from here,
scoop the tailbone up.

00:09:05.500 --> 00:09:08.041
We're gonna
connect the abdominal wall

00:09:08.041 --> 00:09:09.834
by drawing the
lower belly in and up,

00:09:09.834 --> 00:09:12.000
navel draws down
towards the spine.

00:09:12.000 --> 00:09:16.708
Lower ribs hug in as if
you have like a corset on.

00:09:16.708 --> 00:09:19.041
So we're strong
here in our center

00:09:19.041 --> 00:09:21.500
and from here
either one leg at a time

00:09:21.500 --> 00:09:24.750
or both at the same time,
we'll kick the legs up high

00:09:24.750 --> 00:09:27.583
and interlace, bring
the elbows nice and wide,

00:09:27.583 --> 00:09:28.750
hands behind the back.

00:09:28.750 --> 00:09:31.792
Scoop the tailbone up,
inhale in.

00:09:31.792 --> 00:09:33.083
Exhale out.

00:09:33.083 --> 00:09:34.000
On your next inhale,

00:09:34.000 --> 00:09:38.291
slide your left foot down
against an imaginary wall,

00:09:38.291 --> 00:09:41.417
scissoring the legs.
Exhale, lift it up.

00:09:41.417 --> 00:09:44.333
Inhale to slowly
lower the right leg down,

00:09:44.333 --> 00:09:46.083
right heel
hovers above the earth.

00:09:46.083 --> 00:09:47.667
Exhale to lift it up.

00:09:47.667 --> 00:09:48.792
Keep moving with the breath.

00:09:48.792 --> 00:09:52.125
Inhale, long breath to
slide it down with control.

00:09:52.125 --> 00:09:54.875
Exhale, contract
navel to spine, bring it up.

00:09:54.875 --> 00:09:58.500
You can move now at a
pace that feels good for you.

00:09:58.500 --> 00:10:01.667
Slowly inhaling to lower

00:10:01.667 --> 00:10:03.917
and exhaling to tighten the core

00:10:03.917 --> 00:10:05.917
and lift the leg back up.

00:10:15.000 --> 00:10:18.333
We wanna go for a slow
and controlled movement here.

00:10:20.542 --> 00:10:23.959
Stimulating that third chakra.

00:10:33.375 --> 00:10:36.542
Keep the low ribs heavy,
no pain in the low back.

00:10:36.542 --> 00:10:37.750
You got this.

00:10:37.750 --> 00:10:40.875
Let's even it out on each side,

00:10:42.750 --> 00:10:44.708
and then keep your legs up,

00:10:44.708 --> 00:10:46.750
reach the fingertips
all the way up towards

00:10:46.750 --> 00:10:48.375
the outer edges of the feet.

00:10:48.375 --> 00:10:50.542
Lift your head, your neck,
your shoulders.

00:10:50.542 --> 00:10:54.041
Breathe deep and we're
gonna pulse here for ten,

00:10:54.041 --> 00:10:58.208
nine, eight, seven,

00:10:58.208 --> 00:11:02.583
six, five, four, stick with it,

00:11:02.583 --> 00:11:06.250
three, two, on the
one bend your knees,

00:11:06.250 --> 00:11:10.083
grab both arches,
full Stirrup Posture here

00:11:10.083 --> 00:11:11.875
or a little
Happy Baby variation.

00:11:11.875 --> 00:11:14.667
You can also grab the
outer edges of the feet.

00:11:14.667 --> 00:11:16.834
So now we're gonna
reach the tailbone towards

00:11:16.834 --> 00:11:18.208
the front edge of the mat,

00:11:19.041 --> 00:11:22.458
and then find the
little joyful Happy Baby here.

00:11:22.458 --> 00:11:25.917
So that pure you, right?

00:11:25.917 --> 00:11:29.458
The honest you, the one
that has so much power

00:11:29.458 --> 00:11:32.792
because it's authentic

00:11:32.792 --> 00:11:35.250
and real and true.

00:11:41.083 --> 00:11:42.667
Alright, awesome work.

00:11:42.667 --> 00:11:44.000
Cross one ankle over the other,

00:11:44.000 --> 00:11:45.792
we'll grab the
outer edges of the feet

00:11:45.792 --> 00:11:47.500
and in your own time,

00:11:47.500 --> 00:11:50.375
begin to rock and roll up and
down the length of your spine.

00:11:50.375 --> 00:11:52.959
You can rock as
many times as you like.

00:11:52.959 --> 00:11:54.959
We'll come to a
nice comfortable seat.

00:11:54.959 --> 00:11:57.083
Inhale, reach the
fingertips up high.

00:11:57.083 --> 00:11:59.375
Exhale, just
gentle twist to the left.

00:11:59.375 --> 00:12:01.959
Lift your heart, inhale,
to lift and lengthen.

00:12:03.208 --> 00:12:05.542
Exhale to twist,
should feel really good

00:12:05.542 --> 00:12:07.000
after your core
work and then inhale,

00:12:07.000 --> 00:12:09.750
come all the way
back to center, reach up.

00:12:09.750 --> 00:12:12.750
And then exhale over
to your right, same thing.

00:12:12.750 --> 00:12:15.750
Use your inhale
to lift your heart

00:12:16.667 --> 00:12:19.208
and use your exhale to twist.

00:12:23.083 --> 00:12:24.125
Cool.

00:12:24.125 --> 00:12:25.875
And then come all the way up

00:12:25.875 --> 00:12:27.500
or come all the
way back to center.

00:12:27.500 --> 00:12:28.583
I got distracted by looking

00:12:28.583 --> 00:12:31.583
at Benji's slobber
reflection on the ground.

00:12:31.583 --> 00:12:32.583
(blows kiss)

00:12:32.583 --> 00:12:35.041
Professional, so good, so nice.

00:12:35.041 --> 00:12:37.500
So come all the
way back to center. (laughs)

00:12:37.500 --> 00:12:40.708
Inhale in, exhale to
relax the shoulders down

00:12:40.708 --> 00:12:42.750
and then on your
next inhale come forward

00:12:42.750 --> 00:12:44.333
and all the way onto all fours.

00:12:44.333 --> 00:12:45.166
You might need to back

00:12:45.166 --> 00:12:47.750
the truck up a little bit here,
no worries.

00:12:48.667 --> 00:12:52.458
Right away inhale, drop
the belly, open your chest.

00:12:52.458 --> 00:12:54.250
Exhale, curl the toes under,

00:12:54.250 --> 00:12:57.792
send the hips and up
back Downward Facing Dog.

00:12:57.792 --> 00:12:59.708
Inhale, lots of love in here.

00:13:00.667 --> 00:13:03.333
Exhale, lots of love out,
check in.

00:13:09.792 --> 00:13:11.208
Fabulous, bend the knees.

00:13:11.208 --> 00:13:14.750
Inhale to look forward, exhale
to make your way to the top.

00:13:14.750 --> 00:13:16.208
Take your time.

00:13:16.208 --> 00:13:19.542
When you get there,
inhale, halfway lift.

00:13:19.542 --> 00:13:21.250
And then exhale
to let everything go.

00:13:21.250 --> 00:13:23.083
Bend your knees generously.

00:13:23.083 --> 00:13:26.208
Send some love to
the lower back body.

00:13:26.208 --> 00:13:28.542
Let any stress, any
tension that you came onto

00:13:28.542 --> 00:13:30.542
your mat with,
choose to let it go here

00:13:30.542 --> 00:13:33.917
so that as we tuck the chin

00:13:33.917 --> 00:13:38.875
and slowly roll up through
the spine we feel a lightness.

00:13:40.083 --> 00:13:40.959
Let's go.

00:13:41.834 --> 00:13:44.375
Grounding through
the feet as you slowly

00:13:44.375 --> 00:13:46.041
enjoy the ride

00:13:47.875 --> 00:13:50.208
all the way up to standing.

00:13:52.917 --> 00:13:57.291
Alright, talk about
a power pose, Mountain.

00:13:58.542 --> 00:13:59.792
Your version of Mountain,

00:13:59.792 --> 00:14:04.667
one that you can find
off the mat, almost anywhere.

00:14:04.667 --> 00:14:07.542
Let's make it happen,
let's reconnect or connect

00:14:08.667 --> 00:14:10.542
by finding the breath.

00:14:15.875 --> 00:14:17.583
Give your thinking mind a break,

00:14:17.583 --> 00:14:19.417
particularly at
this point in the journey

00:14:19.417 --> 00:14:21.667
it's either your
brain is kind of all in

00:14:21.667 --> 00:14:25.417
or you're struggling
and both are normal.

00:14:25.417 --> 00:14:28.041
So wherever your
brain is at today,

00:14:28.041 --> 00:14:30.083
let's connect to the
sensation of the body

00:14:30.083 --> 00:14:33.792
as we begin to
flow and just remember

00:14:33.792 --> 00:14:35.917
your breath always comes first.

00:14:37.458 --> 00:14:39.667
Let's rock and roll.
Inhale, reach for the first.

00:14:41.125 --> 00:14:43.834
Exhale, soften and
bow all the way down.

00:14:45.208 --> 00:14:47.792
Inhale, halfway lift,
your version.

00:14:47.792 --> 00:14:49.041
Find length in the spine,

00:14:49.041 --> 00:14:51.417
welcome to take
airplane arms here.

00:14:51.417 --> 00:14:54.333
Start to free it up and
then exhale, Forward Fold.

00:14:55.583 --> 00:14:56.458
Plant the palm.

00:14:56.458 --> 00:14:59.500
Bend your knees, plant
the palms, step one foot back,

00:14:59.500 --> 00:15:01.500
then the other, Plank Pose.

00:15:01.500 --> 00:15:03.250
Inhale to look forward.

00:15:03.250 --> 00:15:05.000
Exhale, stay
connected to your core

00:15:05.000 --> 00:15:07.250
as you lower all the down.

00:15:07.250 --> 00:15:09.792
Inhale, press in
your foundation, lift up.

00:15:09.792 --> 00:15:11.959
Cobra, nice and easy.

00:15:11.959 --> 00:15:13.625
Exhale, soften and release.

00:15:14.792 --> 00:15:17.542
Curl the toes under,
lift your kneecaps,

00:15:17.542 --> 00:15:22.041
tone your quads,
press up to Plank or all fours.

00:15:22.041 --> 00:15:24.750
Take a deep breath in,
then follow your breath

00:15:24.750 --> 00:15:28.083
as you send the hips up and
back, Downward Facing Dog.

00:15:29.542 --> 00:15:31.458
Beautiful, on your next inhale,

00:15:31.458 --> 00:15:33.125
lift the right leg up high.

00:15:33.125 --> 00:15:34.875
Exhale, knee to nose.

00:15:35.834 --> 00:15:37.917
Inhale, lift the
right leg up high.

00:15:37.917 --> 00:15:39.834
Repetition, exhale,
knee to nose.

00:15:40.708 --> 00:15:43.667
One more time, inhale,
lift the right leg up high.

00:15:43.667 --> 00:15:46.375
Last one, exhale,
knee to nose, let it hover.

00:15:46.375 --> 00:15:48.834
Try to touch your right
heel to your right glute.

00:15:50.083 --> 00:15:52.375
And then step it all the way up.

00:15:52.375 --> 00:15:55.834
Lower the back knee,
walk it a little bit back

00:15:55.834 --> 00:15:56.917
and when you're ready, inhale,

00:15:56.917 --> 00:15:59.375
sweep the fingertips
forward, up and back.

00:15:59.375 --> 00:16:03.333
Deep breath in here, exhale,
send it all the way down.

00:16:03.333 --> 00:16:05.166
Pull the right hip crease back.

00:16:05.166 --> 00:16:08.583
Inhale, find extension,
heart comes forward,

00:16:08.583 --> 00:16:11.583
and then exhale,
forehead toward the knee.

00:16:12.959 --> 00:16:14.959
Whew awesome,
dig into your right heel,

00:16:14.959 --> 00:16:18.125
find articulation through
your right foot nice and slow.

00:16:18.125 --> 00:16:20.458
Back knee can
stay lowered or lift

00:16:20.458 --> 00:16:23.250
as you reach the
right fingertips to the sky.

00:16:23.250 --> 00:16:25.667
Big breath here as
you twist to your right.

00:16:26.542 --> 00:16:30.083
Open up and then exhale,
come all the way back.

00:16:30.083 --> 00:16:32.875
Plant the palms,
step your right toes back.

00:16:32.875 --> 00:16:34.834
Stay connected to
your core the whole way.

00:16:34.834 --> 00:16:36.375
So as you lower your belly down,

00:16:36.375 --> 00:16:39.333
your navel is lifting
all the way up, up, up.

00:16:39.333 --> 00:16:41.875
Great, then
inhale smooth right here.

00:16:41.875 --> 00:16:44.125
Cobra, Bhujangasana.

00:16:44.125 --> 00:16:47.667
Exhale, smooth
release as you come down.

00:16:47.667 --> 00:16:50.959
Curl the toes under,
press up to Plank or all fours.

00:16:50.959 --> 00:16:54.166
Strong and steady,
Downward Facing Dog.

00:16:54.166 --> 00:16:55.291
Keep breathing.

00:16:58.125 --> 00:16:59.625
Claw through the fingertips,

00:16:59.625 --> 00:17:02.041
root through that
index finger and thumb.

00:17:02.041 --> 00:17:06.375
Remember, upper arm bones
rotate out away from the ears.

00:17:06.375 --> 00:17:09.542
On your next breath in,
lift the left leg up high.

00:17:09.542 --> 00:17:12.208
Exhale, shift it forward so
you're on your right toes,

00:17:12.208 --> 00:17:16.417
shoulders are over your wrists,
knee to nose.

00:17:16.417 --> 00:17:17.750
Inhale, kick it up.

00:17:18.583 --> 00:17:20.000
Exhale, knee to nose.

00:17:21.041 --> 00:17:24.291
Last time, inhale, kick it up,
find length.

00:17:24.291 --> 00:17:25.625
Exhale, knee to nose.

00:17:25.625 --> 00:17:28.291
Pause here, find
that hollow front body.

00:17:28.291 --> 00:17:31.250
Draw your left heel
towards your left glute.

00:17:31.250 --> 00:17:34.083
Whew awesome,
then slowly step it up.

00:17:34.083 --> 00:17:37.542
Lower your back knee, collect
yourself, find your breath.

00:17:37.542 --> 00:17:38.875
Squeeze the inner
thighs through the midline

00:17:38.875 --> 00:17:39.708
and when you're ready,

00:17:39.708 --> 00:17:41.375
sweep the fingertips
forward, up and back.

00:17:41.375 --> 00:17:44.792
Big breath, big expression here,

00:17:44.792 --> 00:17:46.625
and then exhale to send it down.

00:17:47.708 --> 00:17:51.875
Pull the left hip crease
back, active in the left toes.

00:17:51.875 --> 00:17:53.625
Inhale to look forward.

00:17:54.500 --> 00:17:56.625
Exhale,
forehead toward the knee.

00:17:56.625 --> 00:17:57.917
Doesn't even have to come close,

00:17:57.917 --> 00:17:59.375
just forward toward the knee.

00:18:02.750 --> 00:18:04.625
Awesome, then dig
into your left heel,

00:18:04.625 --> 00:18:06.500
roll through that left foot.

00:18:06.500 --> 00:18:08.333
Back knee can
stay lowered or lift

00:18:08.333 --> 00:18:09.875
as you bring the
right hand to the earth

00:18:09.875 --> 00:18:12.291
and inhale, pull the
left hip crease back.

00:18:12.291 --> 00:18:14.125
Open up, big twist to your left.

00:18:14.125 --> 00:18:15.625
Breathe into your belly here,

00:18:15.625 --> 00:18:18.333
spiral your heart
up towards the sky.

00:18:18.333 --> 00:18:19.583
Wiggle your left fingertips

00:18:19.583 --> 00:18:22.083
and then bring it
back down to your lunge.

00:18:22.083 --> 00:18:23.083
Okie doke, here we go.

00:18:23.083 --> 00:18:26.000
Plant the palms, step it back,
belly to Cobra

00:18:26.000 --> 00:18:28.834
or now Chaturanga to Up Dog,
move with your breath.

00:18:31.041 --> 00:18:35.250
Synchronize breath to movement,
movement to breath.

00:18:36.458 --> 00:18:40.000
From there, pressing
into Plank or all fours,

00:18:40.000 --> 00:18:42.333
and then Downward Facing Dog.

00:18:44.875 --> 00:18:47.250
Power up, breathe deep.

00:18:50.125 --> 00:18:53.250
Why are we
conditioning the body in yoga?

00:18:53.250 --> 00:18:56.083
Why is yoga asana important?

00:18:59.458 --> 00:19:02.458
Great, bend your knees,
inhale to look forward.

00:19:02.458 --> 00:19:03.959
Exhale to make
your way to the top.

00:19:03.959 --> 00:19:05.834
Take your time,
start to have some fun.

00:19:05.834 --> 00:19:09.583
You can do baby
steps, hop, float, rag doll.

00:19:11.125 --> 00:19:12.792
Then ground through the
feet and when you're ready,

00:19:12.792 --> 00:19:15.500
inhale, halfway lift,
find length.

00:19:15.500 --> 00:19:17.125
Again, okay to free it up here.

00:19:17.125 --> 00:19:20.041
Start to play with expression.

00:19:20.041 --> 00:19:22.375
Your expression
and then Forward Fold.

00:19:23.583 --> 00:19:25.250
Move to rise here,
move with your breath

00:19:25.250 --> 00:19:27.834
as you inhale, sweep
the fingertips forward,

00:19:27.834 --> 00:19:30.583
up and back. Find that big
beach ball up and overhead.

00:19:30.583 --> 00:19:32.792
And then exhale,
capture something and bring it

00:19:32.792 --> 00:19:34.291
right down to your heart center.

00:19:35.792 --> 00:19:38.291
One cycle of breath
in here, inhale.

00:19:39.458 --> 00:19:40.625
Exhale.

00:19:42.041 --> 00:19:44.667
Inhale, fingertips
go down to come up.

00:19:44.667 --> 00:19:46.083
Synchronize with your breath.

00:19:47.834 --> 00:19:49.583
Exhale, rain it down.

00:19:51.500 --> 00:19:53.625
Good, inhale,
find length in the neck

00:19:53.625 --> 00:19:55.959
as you lift up halfway.

00:19:55.959 --> 00:19:58.417
And exhale to soften and fold.

00:19:58.417 --> 00:20:00.792
Plant the palms,
step it back, Plank Pose

00:20:00.792 --> 00:20:03.333
or Half Plank,
inhale to shift forward.

00:20:03.333 --> 00:20:04.583
Look forward, strong core

00:20:04.583 --> 00:20:08.208
as you lower all the way to
the ground or Chaturanga.

00:20:08.208 --> 00:20:10.291
Use an inhale to open your heart

00:20:11.625 --> 00:20:14.083
and an exhale to
soften and release.

00:20:14.083 --> 00:20:16.083
Here we go,
press into your power.

00:20:16.083 --> 00:20:19.125
Plank or all fours,
take a deep breath.

00:20:19.125 --> 00:20:20.917
Exhale, Downward Dog,
right away.

00:20:20.917 --> 00:20:23.625
We got this, inhale,
lift the right leg up high.

00:20:23.625 --> 00:20:25.417
Holy moly, knee to nose.

00:20:25.417 --> 00:20:27.041
You can do this on
your left knee too.

00:20:27.041 --> 00:20:29.542
Inhale, extend
the right leg up high.

00:20:29.542 --> 00:20:31.542
Exhale, knee to nose.

00:20:31.542 --> 00:20:33.625
Last one, you got this.
Inhale, extend.

00:20:33.625 --> 00:20:35.750
Feel that belly get long.

00:20:35.750 --> 00:20:37.959
Expansion and then exhale,
contract.

00:20:37.959 --> 00:20:40.291
Navel draws in, in, in.

00:20:40.291 --> 00:20:42.125
Then step it up,
you're doing great.

00:20:42.125 --> 00:20:45.250
Lower the back knee, inhale,
sweep the fingertips

00:20:45.250 --> 00:20:47.750
forward, up and back,
big stretch.

00:20:47.750 --> 00:20:49.333
Exhale, rain it down.

00:20:50.208 --> 00:20:53.333
Inhale, look forward, pull
your right hip crease back.

00:20:53.333 --> 00:20:56.792
Exhale, forward toward the
knee, active in your right foot.

00:20:57.750 --> 00:20:59.542
Then dig into your right heel.

00:20:59.542 --> 00:21:02.083
Keep breathing as you
roll all the way through.

00:21:02.083 --> 00:21:04.917
Come to your
nice low lunge twist,

00:21:04.917 --> 00:21:06.458
back knee lowered or lifted.

00:21:06.458 --> 00:21:08.125
Inhale, pull the
right hip crease up

00:21:08.125 --> 00:21:09.792
as you reach for the sky.

00:21:09.792 --> 00:21:12.333
Then exhale, bring it
all the way back down.

00:21:12.333 --> 00:21:15.083
Listen carefully from here,
bending your back knee,

00:21:15.083 --> 00:21:18.792
bringing it halfway in
for our Pyramid variation.

00:21:19.625 --> 00:21:22.000
Keep pulling the
right hip crease back.

00:21:22.000 --> 00:21:23.917
Breathing deep, you got this.

00:21:23.917 --> 00:21:26.667
Grounding through all
four corners of the feet,

00:21:26.667 --> 00:21:29.375
fingertips are gonna
walk forward, inhale in.

00:21:29.375 --> 00:21:32.625
Exhale, from your center,
lift the left leg up.

00:21:32.625 --> 00:21:35.250
Lifting, lifting, lifting
from your left inner thigh.

00:21:36.792 --> 00:21:40.708
So we're squaring through
the hips, standing splits.

00:21:40.708 --> 00:21:42.417
Can you believe it?

00:21:42.417 --> 00:21:46.291
Now you can tell your friends
you did standing splits today.

00:21:46.291 --> 00:21:47.959
You got this and
if the leg is not able

00:21:47.959 --> 00:21:50.750
to come all the way up,
we'll keep a generous bend

00:21:50.750 --> 00:21:52.166
in your right knee
and we'll just work

00:21:52.166 --> 00:21:53.959
to do baby pulses.

00:21:53.959 --> 00:21:56.542
In time, strengthening
even if you only do

00:21:56.542 --> 00:21:59.083
two or three
strengthening the legs.

00:22:00.500 --> 00:22:02.417
If the leg is up and
you like a little more,

00:22:02.417 --> 00:22:05.542
you can work to wrap the
hands around the right calf

00:22:05.542 --> 00:22:09.792
or ankle, dial your
left toes down, inhaling

00:22:10.750 --> 00:22:13.750
and exhaling, drawing the
shoulders away from the ears.

00:22:15.500 --> 00:22:17.458
Sweet, then fingertips
come back to the earth

00:22:17.458 --> 00:22:18.417
if they are not already.

00:22:18.417 --> 00:22:20.792
Listen everyone,
inhale in, exhale,

00:22:20.792 --> 00:22:23.208
send your gaze forward
just as we've been doing.

00:22:23.208 --> 00:22:25.625
Bend your left knee,
bring it behind your right knee,

00:22:25.625 --> 00:22:28.000
Shiva squat as
we bend both knees now,

00:22:28.000 --> 00:22:30.375
look forward, get down low,

00:22:30.375 --> 00:22:32.417
drop it like it's hot,
you got it.

00:22:32.417 --> 00:22:34.417
And then take it
all the way back up.

00:22:35.500 --> 00:22:37.375
Standing splits, nice and easy.

00:22:38.750 --> 00:22:40.208
Beautiful, and then here we go.

00:22:40.208 --> 00:22:42.166
Trust, look forward.

00:22:42.166 --> 00:22:45.417
Trust yourself, no need to
look back, stay in the present.

00:22:45.417 --> 00:22:47.000
Stepping that left foot back,

00:22:47.000 --> 00:22:49.041
knowing the ground
is there to catch you.

00:22:49.041 --> 00:22:51.708
Holy moly, plant the palm,
step it back

00:22:51.708 --> 00:22:55.667
and move through a flow
so it can be belly to Cobra.

00:22:55.667 --> 00:22:58.583
Chaturanga to Up Dog,
it could be a little break.

00:22:58.583 --> 00:23:00.000
Could be straight to Down Dog

00:23:00.000 --> 00:23:02.083
or maybe you add
in some push ups.

00:23:05.583 --> 00:23:07.750
Find what feels good.

00:23:07.750 --> 00:23:12.041
We will meet in Adho Mukha,
Downward Facing Dog.

00:23:12.041 --> 00:23:13.708
Take your time.

00:23:17.458 --> 00:23:18.708
Right, we're
all in this together

00:23:18.708 --> 00:23:21.375
and even though we're
doing this a digital platform

00:23:21.375 --> 00:23:23.625
which is still
mind blowing to me.

00:23:23.625 --> 00:23:26.625
Isn't it cool that we
can take care of ourselves

00:23:26.625 --> 00:23:28.458
and find our own personal power

00:23:28.458 --> 00:23:30.458
and condition
that and nurture that

00:23:30.458 --> 00:23:31.792
while still
knowing I'm gonna wait

00:23:31.792 --> 00:23:36.083
for my fellow human
in Downward Facing Dog?

00:23:38.083 --> 00:23:42.375
It just kind of helps change
and condition our perception

00:23:42.375 --> 00:23:46.583
of how we exist and how we work
together and live together.

00:23:47.667 --> 00:23:49.583
Okie doke,
anchor the right heel.

00:23:49.583 --> 00:23:52.000
Inhale, lift the
left leg up high.

00:23:52.000 --> 00:23:55.166
Exhale, shift it forward,
knee to nose.

00:23:55.166 --> 00:23:56.375
Inhale, kick it up.

00:23:57.333 --> 00:23:59.750
Exhale, shift it forward,
knee to nose.

00:23:59.750 --> 00:24:02.041
Last one, inhale, kick it up.

00:24:02.041 --> 00:24:04.041
Exhale, shift it forward,
knee to nose.

00:24:04.041 --> 00:24:05.834
Hover and then step it up.

00:24:06.875 --> 00:24:09.208
Lower the right knee,
move with your breath.

00:24:09.208 --> 00:24:12.834
Sweep the fingertips
forward, up and back.

00:24:12.834 --> 00:24:14.500
Exhale, release.

00:24:14.500 --> 00:24:18.000
Pull the left hip crease back,
inhale to look forward.

00:24:18.000 --> 00:24:19.417
Catch a wave here in the spine

00:24:19.417 --> 00:24:21.750
and then exhale
to soften and bow.

00:24:24.667 --> 00:24:26.542
And then dig
into your left heel.

00:24:26.542 --> 00:24:29.417
Keep breathing as you
shift your center forward.

00:24:29.417 --> 00:24:32.083
Pull the left hip crease back,
here comes the twist.

00:24:32.083 --> 00:24:33.875
Back knee lowered or lifted.

00:24:33.875 --> 00:24:36.708
Inhale, left
fingertips to the sky.

00:24:36.708 --> 00:24:37.959
Spiral your heart up,

00:24:37.959 --> 00:24:40.250
wiggle the left fingertips,
take a deep breath in

00:24:40.250 --> 00:24:42.291
and then exhale,
bring it back down.

00:24:43.375 --> 00:24:45.000
Alright, bend your back knee,

00:24:45.000 --> 00:24:47.125
find a connection
here in your center

00:24:47.125 --> 00:24:49.000
and then from there
we'll step the back foot up

00:24:49.000 --> 00:24:51.583
halfway, a Pyramid variation.

00:24:51.583 --> 00:24:52.959
Breathing deep here.

00:24:59.625 --> 00:25:01.417
And then firmly rooting

00:25:01.417 --> 00:25:03.125
through all four
corners of your left foot.

00:25:03.125 --> 00:25:04.166
So we're not even
thinking about lifting

00:25:04.166 --> 00:25:06.875
that back leg until we've given

00:25:06.875 --> 00:25:09.291
the left foot some
major, major love.

00:25:10.083 --> 00:25:11.625
And it's all
about awareness, right?

00:25:11.625 --> 00:25:12.834
Not the mastery of the pose.

00:25:12.834 --> 00:25:15.000
We're just building
strength and awareness.

00:25:15.000 --> 00:25:16.875
So have some fun here.

00:25:16.875 --> 00:25:21.667
As you inhale, shift forward,
pressing lovingly

00:25:21.667 --> 00:25:23.417
through all four
corners of your left foot

00:25:23.417 --> 00:25:25.792
and when you're ready,
let's play,

00:25:25.792 --> 00:25:28.208
lifting the right inner thigh,

00:25:28.208 --> 00:25:31.375
keeping the right
toes dialed down here.

00:25:31.375 --> 00:25:33.291
Standing splits.

00:25:35.375 --> 00:25:36.542
Breathing deep.

00:25:38.291 --> 00:25:40.667
There might a tendency
to wanna open up here

00:25:40.667 --> 00:25:42.625
and kind of
create this grand shape.

00:25:42.625 --> 00:25:45.959
It's a little
bit maybe more useful

00:25:45.959 --> 00:25:49.417
to focus on dialing
the right toes down.

00:25:49.417 --> 00:25:51.792
Creating strength and
stability in the joints

00:25:51.792 --> 00:25:53.667
so then you can
start to grow the pose

00:25:56.166 --> 00:26:00.125
in a safe, mindful way.

00:26:01.000 --> 00:26:02.083
Sustainable way.

00:26:03.542 --> 00:26:04.792
So if this is much too much,

00:26:04.792 --> 00:26:06.625
we're working with the
right big toe on the ground.

00:26:06.625 --> 00:26:08.083
We're doing baby pulses here,

00:26:08.083 --> 00:26:09.917
just kind of
checking in like whoa,

00:26:09.917 --> 00:26:11.458
dipping our toes in the water.

00:26:12.750 --> 00:26:13.667
If you need a little more,

00:26:13.667 --> 00:26:15.750
go ahead and wrap
the hands around the calf

00:26:15.750 --> 00:26:18.417
or the ankle, breathing deep.

00:26:19.458 --> 00:26:21.667
Find that Sukha, that ease.

00:26:27.041 --> 00:26:29.291
And then everyone, bring your
fingertips back to the mat.

00:26:29.291 --> 00:26:32.500
Bend your back knee, start to
draw your center underneath

00:26:32.500 --> 00:26:36.208
you as you bring your right
knee in behind your left knee.

00:26:36.208 --> 00:26:38.333
Bend your left knee,
send your gaze forward.

00:26:38.333 --> 00:26:40.041
Shiva squat.

00:26:40.041 --> 00:26:42.750
Strong, strong, strong,
look forward, look forward,

00:26:42.750 --> 00:26:44.125
get down low, get down low,

00:26:44.125 --> 00:26:47.333
and then take it all the
way back up, awesome work.

00:26:47.333 --> 00:26:48.625
Standing splits.

00:26:49.834 --> 00:26:52.291
From here,
inhale to look forward.

00:26:52.291 --> 00:26:54.333
Find the length, length, length.

00:26:54.333 --> 00:26:56.166
Trust, you don't need
to look back, look forward.

00:26:56.166 --> 00:26:57.500
The ground will be
there to catch you.

00:26:57.500 --> 00:27:00.333
Send your right toes back,
hands come to the earth.

00:27:00.333 --> 00:27:03.125
We'll step the left toes back,
nice and easy.

00:27:03.125 --> 00:27:04.542
Inhale, shift forward.

00:27:04.542 --> 00:27:06.125
Exhale, lower down.

00:27:07.041 --> 00:27:09.917
Inhale, last one,
open your heart,

00:27:09.917 --> 00:27:12.917
and exhale, Child's Pose.

00:27:12.917 --> 00:27:15.333
Knees nice and wide,
let's do Extended Child's Pose

00:27:15.333 --> 00:27:17.083
as you send your hips back.

00:27:17.083 --> 00:27:18.083
If it's not comfortable for you

00:27:18.083 --> 00:27:19.750
to bring your
forward to the ground,

00:27:19.750 --> 00:27:23.542
you can stack your
forehead on your fists here

00:27:23.542 --> 00:27:24.875
or take another variation.

00:27:32.166 --> 00:27:35.792
And Benji can sense that
we're winding things down

00:27:35.792 --> 00:27:40.208
as he came to join me here.

00:27:41.625 --> 00:27:43.041
So you can start to

00:27:46.125 --> 00:27:48.959
feel the warmth as you
breathe in through your nose

00:27:50.291 --> 00:27:51.667
and the coolness
as you breathe out

00:27:51.667 --> 00:27:53.583
and just start
to relax a little.

00:27:57.625 --> 00:27:59.959
I believe connecting
to your personal power

00:27:59.959 --> 00:28:03.000
is not just going
as hard as you can.

00:28:05.708 --> 00:28:08.959
But also
remembering to

00:28:10.542 --> 00:28:14.375
take time and cultivate
a regular practice

00:28:14.375 --> 00:28:15.750
in which you can listen.

00:28:20.625 --> 00:28:21.875
So important.

00:28:23.667 --> 00:28:27.917
On your next breath in,
start to rise up nice and slow.

00:28:27.917 --> 00:28:29.625
Walk the knees
underneath the hips

00:28:29.625 --> 00:28:31.125
and you can shift
the legs to one side

00:28:31.125 --> 00:28:33.125
or today you
can cross the ankles

00:28:33.125 --> 00:28:36.125
and mindfully come through
to a nice, comfortable seat.

00:28:39.083 --> 00:28:40.959
Once again we'll inhale,
reach fingertips

00:28:40.959 --> 00:28:42.166
all the way up towards the sky,

00:28:42.166 --> 00:28:44.166
exhale, gentle
twist to your left.

00:28:46.583 --> 00:28:49.291
And then inhale,
reach all the way up.

00:28:49.291 --> 00:28:51.125
Exhale, gentle
twist to your right.

00:29:00.333 --> 00:29:03.750
And slowly come back down
to the earth nice and slow.

00:29:05.166 --> 00:29:08.250
When you get there,
give yourself a big hug.

00:29:18.625 --> 00:29:21.250
And then one last time,
bring the palms to the earth,

00:29:21.250 --> 00:29:23.208
send the legs up high.

00:29:23.208 --> 00:29:26.917
Inhale in, exhale,
just lower them an inch.

00:29:26.917 --> 00:29:31.125
Inhale in, exhale,
lower them an inch more.

00:29:31.125 --> 00:29:34.125
Inhale in, exhale,
lower them an inch more.

00:29:34.125 --> 00:29:36.792
Feel free to grab the
edges of your mat here.

00:29:36.792 --> 00:29:39.667
Stick with me,
lowering an inch more.

00:29:40.542 --> 00:29:45.000
And again lowering
and lowering

00:29:45.000 --> 00:29:46.041
and lowering

00:29:46.041 --> 00:29:48.333
and lowering, lowering, lowering
all the way to the ground.

00:29:49.542 --> 00:29:51.041
And when you get
here walk your heels

00:29:51.041 --> 00:29:52.750
as wide as your yoga mat.

00:29:52.750 --> 00:29:55.875
Let your palms open up,
take the deepest breath

00:29:55.875 --> 00:29:59.417
you've taken all day,
my darling friend.

00:30:00.750 --> 00:30:05.708
And as you close your eyes and
breathe out, good job, Benji,

00:30:06.333 --> 00:30:08.291
relax the weight of
your body completely

00:30:08.291 --> 00:30:09.583
and fully into the earth.

00:30:15.708 --> 00:30:19.417
So we have three
days left after today.

00:30:19.417 --> 00:30:21.667
These three practices
are like a holy trinity.

00:30:21.667 --> 00:30:24.917
They're gonna be a
nice little ending.

00:30:26.375 --> 00:30:27.583
So don't miss them.

00:30:28.917 --> 00:30:31.166
And thank you,
thank you for showing up.

00:30:36.417 --> 00:30:38.000
When you're ready,
bring the hands together,

00:30:38.000 --> 00:30:40.875
palms together, thumbs
come up to the third eye.

00:30:44.625 --> 00:30:45.792
Inhale in.

00:30:47.667 --> 00:30:50.333
And exhale to whisper.

00:30:51.625 --> 00:30:53.000
Namaste.

00:30:55.250 --> 00:31:00.583
(bright music)