WEBVTT

00:00:00.458 --> 00:00:02.208
- Hi, everyone.
Welcome to Dedicate,

00:00:02.208 --> 00:00:03.917
your 30 day yoga journey.

00:00:03.917 --> 00:00:04.959
Cue the music.

00:00:04.959 --> 00:00:08.792
(humming "Celebration")

00:00:08.792 --> 00:00:10.708
Whoo-hoo!

00:00:10.708 --> 00:00:12.291
He's like, mmm.

00:00:12.291 --> 00:00:15.333
Hop in to something comfy,
and let's get started.

00:00:17.291 --> 00:00:21.667
(bright music)

00:00:39.542 --> 00:00:43.834
Alright, my darling friends,
welcome back

00:00:43.834 --> 00:00:46.625
to your celebrate practice.

00:00:46.625 --> 00:00:49.458
Oh, my gosh, I can't
believe we're here together.

00:00:49.458 --> 00:00:53.959
Let's begin on all
fours kissing hands to earth,

00:00:53.959 --> 00:00:55.708
fingers nice and wide.

00:00:59.250 --> 00:01:01.792
And when you're ready,
inhale drop the belly,

00:01:01.792 --> 00:01:03.333
open your heart.

00:01:08.041 --> 00:01:09.667
Take a couple breaths here.

00:01:09.667 --> 00:01:12.959
Just feel that stretch
through the front body,

00:01:12.959 --> 00:01:15.875
land here in this moment.

00:01:17.208 --> 00:01:20.041
Great, and then when
you're ready, reverse it.

00:01:20.041 --> 00:01:21.875
Flip it and reverse it.

00:01:22.792 --> 00:01:26.166
Tuck the chin and pause here.

00:01:35.000 --> 00:01:37.041
Then inhale,
come back to center.

00:01:38.708 --> 00:01:41.542
And when you're ready, we're
gonna kick the right foot out.

00:01:41.542 --> 00:01:45.417
Left fingertips reach forward,
inhale, find extension

00:01:45.417 --> 00:01:47.166
and exhale to bring it in.

00:01:48.083 --> 00:01:51.792
Inhale to find extension.
Exhale to bring it in.

00:01:51.792 --> 00:01:53.458
Then keep going
with your breath.

00:01:54.667 --> 00:01:57.166
Finding some
gratitude for this moment

00:01:58.166 --> 00:02:00.500
as we celebrate our practice

00:02:00.500 --> 00:02:02.750
and the ongoing journey.

00:02:04.125 --> 00:02:05.500
Inhale, extend.

00:02:05.500 --> 00:02:07.834
The next time you're extended,
bend your left elbow,

00:02:07.834 --> 00:02:08.917
listen carefully,

00:02:08.917 --> 00:02:11.875
bend your right knee, bring it
up and over for fire hydrant.

00:02:11.875 --> 00:02:14.417
So left elbows out,
right knees here.

00:02:14.417 --> 00:02:16.917
Full body strengthener
for three, two,

00:02:16.917 --> 00:02:18.917
release on the one.
Awesome.

00:02:18.917 --> 00:02:21.125
Curl the toes under,
bend the hips back

00:02:21.125 --> 00:02:23.583
to take a second to
stretch out through the feet.

00:02:24.625 --> 00:02:27.667
You can rotate the wrists
one way and then the other.

00:02:29.625 --> 00:02:31.083
Breathe, breathe, breathe.

00:02:33.458 --> 00:02:35.250
And then let's
come back to all fours.

00:02:37.625 --> 00:02:38.667
Hands kiss the earth.

00:02:38.667 --> 00:02:41.875
Again, spread
the fingertips wide.

00:02:41.875 --> 00:02:44.458
Inhale to drop the belly,
open your heart.

00:02:44.458 --> 00:02:47.333
Tailbone towards the sky,
take a couple breaths here.

00:02:49.875 --> 00:02:51.625
Today we celebrate

00:02:53.291 --> 00:02:55.000
this journey so far,

00:02:55.000 --> 00:02:58.458
but also this idea that we're
already opening up to that

00:02:58.458 --> 00:03:01.083
in every end is the beginning

00:03:01.083 --> 00:03:04.458
is kind of ongoing
beautiful cycle that is

00:03:05.750 --> 00:03:07.250
practice.

00:03:08.375 --> 00:03:12.458
When you're ready, flip it,
chin to chest, breathe deep.

00:03:15.208 --> 00:03:19.208
Creating a generous
N shape in the spine,

00:03:19.208 --> 00:03:21.333
so pressing away from the earth.

00:03:24.083 --> 00:03:26.625
Good then inhale come
back to Tabletop Position.

00:03:26.625 --> 00:03:28.792
When you're ready,
kick the left leg out long,

00:03:28.792 --> 00:03:31.125
send your right
fingertips out, inhale.

00:03:31.125 --> 00:03:32.458
Find, find extension.

00:03:32.458 --> 00:03:34.667
Really length, length, length,
lengthen, lengthen.

00:03:34.667 --> 00:03:36.291
Good and then exhale, contract.

00:03:36.291 --> 00:03:38.458
Find that contraction
as you bring everything

00:03:38.458 --> 00:03:40.000
in, in, in, in.

00:03:40.000 --> 00:03:45.000
Inhale to expand,
exhale to reel it in.

00:03:45.000 --> 00:03:46.625
Keep it going with your breath.

00:03:47.875 --> 00:03:49.250
Make it your own.

00:03:51.500 --> 00:03:52.417
Warm it up.

00:03:55.500 --> 00:03:58.708
On your next inhale,
extend, then exhale.

00:03:58.708 --> 00:04:00.750
Bend your right elbow,
take it to the right,

00:04:00.750 --> 00:04:02.917
bend your left knee
and take it up and over

00:04:02.917 --> 00:04:04.458
towards your left.

00:04:04.458 --> 00:04:06.959
Breathing deep here
connecting to the midline

00:04:06.959 --> 00:04:10.959
for three, two, one,
slowly release.

00:04:10.959 --> 00:04:11.834
Awesome.

00:04:11.834 --> 00:04:13.708
Walk the hands forward,
curl the toes under,

00:04:13.708 --> 00:04:15.959
peel the tail up
Downward Facing Dog.

00:04:18.458 --> 00:04:19.875
So celebrate your body.

00:04:19.875 --> 00:04:22.000
Whatever variation of
this that you're doing,

00:04:22.000 --> 00:04:26.500
can you honor and love
and celebrate every cell

00:04:26.500 --> 00:04:30.750
of your being that is
shown up here for 29 days

00:04:30.750 --> 00:04:33.667
to listen and explore?

00:04:34.750 --> 00:04:36.125
Get strong.

00:04:39.875 --> 00:04:42.375
And then on your next inhale,
bend your knees,

00:04:42.375 --> 00:04:43.959
look forward and then exhale

00:04:43.959 --> 00:04:46.333
make your way to
the top, Forward Fold.

00:04:48.708 --> 00:04:51.959
Feel free to take a
generous bend in your knees

00:04:52.750 --> 00:04:55.708
and take a couple breaths
here to find what feels good.

00:04:55.708 --> 00:04:59.208
Maybe you're walking the
fingertips from left to right,

00:04:59.208 --> 00:05:02.750
maybe you take your
hand and write your name

00:05:02.750 --> 00:05:05.750
or the name of
someone you love in the sand.

00:05:05.750 --> 00:05:07.375
The imaginary sand here.

00:05:11.667 --> 00:05:13.959
And then when you're ready,
tuck the chin

00:05:13.959 --> 00:05:15.417
and begin to roll it up.

00:05:18.375 --> 00:05:21.333
And as you rise up,
think of today's theme.

00:05:21.333 --> 00:05:24.917
Allow it to lift the corners
of your mouth just slightly

00:05:24.917 --> 00:05:28.125
and perhaps consider now

00:05:28.125 --> 00:05:30.625
the invitation to celebrate

00:05:31.542 --> 00:05:32.750
being you.

00:05:33.708 --> 00:05:35.708
Who you really are.
Your true self.

00:05:35.708 --> 00:05:39.583
Even if we're just
getting at it just barely,

00:05:40.667 --> 00:05:42.834
can you take a
big breath in here

00:05:44.125 --> 00:05:47.291
and just celebrate you?

00:05:52.458 --> 00:05:55.667
Cool then when you're ready,
inhale reach for the sky.

00:05:55.667 --> 00:05:57.333
Palms are gonna
come together in prayer

00:05:57.333 --> 00:05:59.291
and we're gonna slice it
right down the midline today

00:05:59.291 --> 00:06:01.458
as you take it down
into your Forward Fold.

00:06:03.083 --> 00:06:05.000
Quick pet for Benji here.

00:06:05.000 --> 00:06:08.333
As you shake the head loose,
breathe deep.

00:06:08.333 --> 00:06:10.917
Maybe you have someone
you're practicing with,

00:06:10.917 --> 00:06:13.875
you can pet them or you
can just write your own name

00:06:15.000 --> 00:06:17.166
and celebrate you,
again, in the sand.

00:06:18.542 --> 00:06:21.125
Just allowing blood
flow to the head, the brain

00:06:21.125 --> 00:06:24.291
fresh oxygen, fresh blood flow.

00:06:26.667 --> 00:06:28.000
Awesome.

00:06:28.000 --> 00:06:30.583
Then when you're ready,
inhale halfway lift,

00:06:30.583 --> 00:06:33.208
take a breath to
find length in the spine.

00:06:34.500 --> 00:06:37.083
And then exhale
to soften and fold.

00:06:38.208 --> 00:06:40.375
Here we go.
Bend the knees, plant the palm,

00:06:40.375 --> 00:06:43.792
step just the right toes back,
just the right toes.

00:06:43.792 --> 00:06:45.667
And you're gonna
pivot on the back foot

00:06:45.667 --> 00:06:47.417
and rise up, Warrior I.

00:06:48.708 --> 00:06:51.166
And think of the
archetype of the warrior.

00:06:52.375 --> 00:06:55.000
Celebrate that balance

00:06:55.000 --> 00:06:59.125
and the dichotomy between
the strength and the power

00:06:59.125 --> 00:07:03.125
and the availability and
the openness with a grace.

00:07:05.667 --> 00:07:07.834
Inhale then lift your sternum,

00:07:07.834 --> 00:07:10.458
take your gaze
maybe slightly up.

00:07:10.458 --> 00:07:12.792
Strong legs as
you open Warrior II.

00:07:16.166 --> 00:07:19.458
Head over heart,
heart over pelvis.

00:07:19.458 --> 00:07:21.125
Keep the front knee bent,

00:07:21.125 --> 00:07:23.708
big breath as we send
the left fingertips forward,

00:07:23.708 --> 00:07:26.458
up and back for
Peaceful Warrior.

00:07:28.542 --> 00:07:32.542
Inhale in again, exhale the
cartwheel all the way back,

00:07:32.542 --> 00:07:36.166
take your twist here, inhale
left fingertips to the sky.

00:07:37.333 --> 00:07:40.417
And then exhale,
bring it back down.

00:07:40.417 --> 00:07:42.458
We need to stay off
the arms a little bit today

00:07:42.458 --> 00:07:44.333
so rock the back
foot up to meet the front.

00:07:44.333 --> 00:07:48.375
Everyone's like, yay,
Cruella's gone.

00:07:48.375 --> 00:07:49.917
Inhale halfway lift.

00:07:51.000 --> 00:07:52.583
Exhale, soften and fold.

00:07:52.583 --> 00:07:54.667
Bend the knees, step
just the left toes back,

00:07:55.667 --> 00:07:58.208
nice slow lounge, then
pivot on the back foot.

00:07:58.208 --> 00:08:01.208
Back toes are turned in,
rise up strong

00:08:01.208 --> 00:08:03.291
Virabhadrasana I, Warrior I.

00:08:03.291 --> 00:08:04.917
No need to be
really narrow here.

00:08:04.917 --> 00:08:08.458
Hold that big beach ball
up and overhead like Atlas.

00:08:09.667 --> 00:08:11.708
Inhale and find
that loop of energy

00:08:11.708 --> 00:08:14.041
that's gonna
support you in the posture.

00:08:14.041 --> 00:08:15.708
Maybe take your gaze up.

00:08:17.041 --> 00:08:19.875
And then open up, Warrior II.
Take your time.

00:08:22.375 --> 00:08:23.458
Breathing deep.

00:08:26.959 --> 00:08:27.917
On your next inhale,

00:08:27.917 --> 00:08:30.291
take the right fingertips
forward, up and back,

00:08:30.291 --> 00:08:32.875
Peaceful Warrior.
Front knee stays bent.

00:08:32.875 --> 00:08:35.166
We press into the
knife edge of the back foot.

00:08:38.291 --> 00:08:40.208
Inhale in again.

00:08:40.208 --> 00:08:41.667
Exhale, enjoy this move.

00:08:41.667 --> 00:08:45.125
Celebrate, cartwheel all
the way back to your lunge.

00:08:45.125 --> 00:08:46.667
Pivot on the back foot, inhale,

00:08:46.667 --> 00:08:47.875
pull the right hip crease back

00:08:47.875 --> 00:08:50.667
as you reach high,
open twist to your right.

00:08:52.000 --> 00:08:54.083
Beautiful, bring it back down,

00:08:54.083 --> 00:08:55.625
rock the back foot
up to meet the front.

00:08:55.625 --> 00:08:58.375
Take your time, Forward Fold.

00:08:58.375 --> 00:09:00.542
Take a couple breaths here.

00:09:09.125 --> 00:09:11.500
And then when you're ready,
tuck the chin,

00:09:11.500 --> 00:09:14.583
begin to roll it up, again,
all the way to Mountain.

00:09:19.333 --> 00:09:20.875
Sweet, when you get there,

00:09:20.875 --> 00:09:22.708
give it a little
space between the heels.

00:09:22.708 --> 00:09:24.083
Inhale in then exhale,

00:09:24.083 --> 00:09:26.708
send the hips back
fingertips forward.

00:09:26.708 --> 00:09:28.625
You're gonna scoop the
tailbone under just a bit.

00:09:28.625 --> 00:09:30.583
If you need the support,
everyone,

00:09:30.583 --> 00:09:33.959
do what you can to engage
through the abdominal wall.

00:09:33.959 --> 00:09:37.333
Inhale in, drop it.

00:09:37.333 --> 00:09:40.291
Inhale in, drop it again.

00:09:40.291 --> 00:09:41.250
And then one more breath.

00:09:41.250 --> 00:09:43.291
Inhale and drop the
struggle on the face.

00:09:44.375 --> 00:09:45.667
Yes, you're doing great.

00:09:45.667 --> 00:09:46.500
Nice work.

00:09:46.500 --> 00:09:49.667
Pull the thumbs up a little
bit more, open your chest.

00:09:50.625 --> 00:09:53.792
How lucky are we to
have this time and energy

00:09:53.792 --> 00:09:56.166
and these
beautiful bodies to carry us,

00:09:56.166 --> 00:09:58.208
to move us, to take care of us,

00:09:58.208 --> 00:10:01.875
incredible to hold
our amazing spirits?

00:10:01.875 --> 00:10:05.959
The vehicle, celebrate
that ground through the feet,

00:10:05.959 --> 00:10:08.792
rise up tall through the spine,
reach for the sky.

00:10:09.625 --> 00:10:12.625
Inhale in, exhale, rain it down.

00:10:13.458 --> 00:10:16.708
Gorgeous. Inhale halfway lift,
your version.

00:10:17.458 --> 00:10:19.375
Exhale, soften and fold.

00:10:20.500 --> 00:10:22.834
Bend the knees,
fingertips to the earth,

00:10:22.834 --> 00:10:24.875
just the right toes back.
Just the right toes.

00:10:25.750 --> 00:10:28.583
Beautiful. Pivot on
the back foot, Warrior I.

00:10:28.583 --> 00:10:30.458
Try to find
something new this time.

00:10:31.792 --> 00:10:33.792
Warrior I, big breath.

00:10:35.125 --> 00:10:39.125
And then Warrior II,
keep breathing, take up space.

00:10:40.917 --> 00:10:43.208
Then Peaceful Warrior.
Keep the front knee bent.

00:10:43.208 --> 00:10:45.125
Really bend that
front knee over front ankle.

00:10:46.000 --> 00:10:49.458
Find something new here,
inhale in.

00:10:49.458 --> 00:10:51.291
Then from your center,
navel draws in

00:10:51.291 --> 00:10:54.125
and we cartwheel all the
way back, big open twist.

00:10:54.125 --> 00:10:56.500
Find the grace if
you can smooth out

00:10:56.500 --> 00:10:58.125
the hard edges a little bit

00:10:58.125 --> 00:10:59.792
and then bring
it right back down.

00:10:59.792 --> 00:11:02.375
Back foot comes up to
meet the front, Forward Fold.

00:11:04.375 --> 00:11:07.041
Inhale halfway lift,
your version.

00:11:07.041 --> 00:11:08.834
Look forward.

00:11:08.834 --> 00:11:11.375
Exhale, soften and bow.

00:11:11.375 --> 00:11:13.792
Left toes, just the
left foot all the way back.

00:11:14.708 --> 00:11:18.667
Pivot on the back foot, inhale
rise up strong, Warrior I.

00:11:19.542 --> 00:11:21.041
Find the joy here,

00:11:22.333 --> 00:11:23.959
but also, go
through your checklist.

00:11:23.959 --> 00:11:24.834
Find the integrity.

00:11:24.834 --> 00:11:27.667
Get your head over your heart,
your heart over your pelvis.

00:11:27.667 --> 00:11:30.417
Feel the power,
the strength in that back leg,

00:11:31.542 --> 00:11:32.750
and then Warrior II.

00:11:37.959 --> 00:11:40.500
As you're ready, sink a little
deeper into your front knee

00:11:40.500 --> 00:11:42.750
and then take your right
fingertips forward, up and back,

00:11:42.750 --> 00:11:44.917
Peaceful Warrior.
Think of this archetype.

00:11:46.667 --> 00:11:48.500
Inhale in.

00:11:48.500 --> 00:11:50.792
Exhale from your center,

00:11:50.792 --> 00:11:52.500
cartwheel all the way back,

00:11:52.500 --> 00:11:55.000
pivot on the back
foot and open it up.

00:11:55.000 --> 00:11:57.792
Big open twist, right
finger tips to the sky.

00:11:58.625 --> 00:12:01.708
Inhale in, exhale
bring it back to the lunge,

00:12:01.708 --> 00:12:05.333
bend the back knee, step the
back foot up to meet the front,

00:12:05.333 --> 00:12:06.417
Forward Fold.

00:12:07.875 --> 00:12:10.166
Couple of options this time.

00:12:10.166 --> 00:12:13.000
First option, interlace the
fingertips behind the calf.

00:12:13.000 --> 00:12:15.041
For a deeper stretch,
bend your knees.

00:12:15.041 --> 00:12:17.208
Elbows are gonna
go left to right.

00:12:17.208 --> 00:12:20.583
We'll work in time to bring
the nose toward the knees.

00:12:22.041 --> 00:12:24.458
But be really mindful, there's
no reason to really work

00:12:24.458 --> 00:12:26.458
to straighten the
legs and power through.

00:12:27.375 --> 00:12:30.959
It's way more
beneficial in every way

00:12:32.542 --> 00:12:35.166
to keep a slight bend in
the knees or generous bend

00:12:35.166 --> 00:12:36.959
and work with
your breath mindfully

00:12:36.959 --> 00:12:40.583
to slowly, slowly, slowly
increase your flexibility.

00:12:43.375 --> 00:12:45.041
Stay here, or option two,

00:12:45.041 --> 00:12:47.375
if the wrists have
been a little sore,

00:12:47.375 --> 00:12:50.583
not store, we're
gonna go to the wrist store.

00:12:50.583 --> 00:12:53.583
No, if the wrists
have been a little sore,

00:12:53.583 --> 00:12:55.542
(chuckles) come on, Adriene,

00:12:55.542 --> 00:12:56.458
you're gonna bring your hands

00:12:56.458 --> 00:12:58.250
underneath the
soles of your feet

00:12:59.417 --> 00:13:02.458
and the toes are gonna come
right where the wrists are

00:13:02.458 --> 00:13:05.166
and you can even get a little
freaky and wiggle your toes.

00:13:05.166 --> 00:13:06.708
Get a little massage there.

00:13:07.500 --> 00:13:09.291
Once you have the hang of it,

00:13:09.291 --> 00:13:10.708
relax the weight
of the head over.

00:13:13.625 --> 00:13:15.125
Cooling,

00:13:16.750 --> 00:13:19.208
calming Forward Folds.

00:13:19.208 --> 00:13:23.667
Learning to use
the breath to shift

00:13:24.500 --> 00:13:27.708
and even transform
your energetic state.

00:13:28.625 --> 00:13:31.792
This, my friends, is
something worth celebrating.

00:13:36.542 --> 00:13:40.166
Celebrating all of the things
we've been talking about,

00:13:40.166 --> 00:13:44.542
all the things that
already inherently lie within.

00:13:46.125 --> 00:13:49.500
Your personal power, the grace,

00:13:49.500 --> 00:13:52.250
the steady state,
the joyful state.

00:13:55.375 --> 00:13:59.041
Our ability to connect
and constantly reconnect

00:13:59.041 --> 00:14:00.625
with our foundation to make sure

00:14:00.625 --> 00:14:02.208
that whatever it's made out of

00:14:04.208 --> 00:14:05.458
feels true.

00:14:06.458 --> 00:14:07.917
Okay, release your bind,
you're like,

00:14:07.917 --> 00:14:10.250
"Okay, Mishler, let's do this."

00:14:10.250 --> 00:14:12.000
Release the bind nice the slow

00:14:12.000 --> 00:14:15.333
so whether you're interlaced
or standing on your hands.

00:14:15.333 --> 00:14:18.917
Then very slowly bend
your knees, tuck the chin

00:14:18.917 --> 00:14:22.166
and roll it up super slow.

00:14:23.208 --> 00:14:26.083
So that you can feel
this amazing flash of energy

00:14:26.083 --> 00:14:28.917
as you rise up tall,
Mountain Pose.

00:14:28.917 --> 00:14:33.500
Or as I like to say in
the kid's yoga, Tadasana.

00:14:38.083 --> 00:14:41.667
So it's also a good day
to remember to celebrate

00:14:41.667 --> 00:14:46.375
and have fun in this
body with this breath

00:14:46.375 --> 00:14:49.500
and carving time
out for daily practice

00:14:49.500 --> 00:14:50.500
is a great way to do that,

00:14:50.500 --> 00:14:53.041
particularly if you're
an ambitious go getter.

00:14:55.667 --> 00:14:57.458
Inhale, reach the fingertips up.

00:14:58.542 --> 00:15:00.250
Exhale, send the
hips back again.

00:15:00.250 --> 00:15:02.708
Slight part in the
heels fingertips forward.

00:15:03.708 --> 00:15:06.125
Utkatasan, get a little lower.

00:15:06.125 --> 00:15:07.750
Get a little lower.

00:15:07.750 --> 00:15:10.667
Get a little lower
and we rise up,

00:15:10.667 --> 00:15:13.000
straighten the legs,
reach for the sky.

00:15:13.000 --> 00:15:14.458
Palms come together.

00:15:14.458 --> 00:15:16.166
We kiss the palms
together and we're gonna take it

00:15:16.166 --> 00:15:17.792
right down the midline,
slice it.

00:15:19.333 --> 00:15:21.125
Alright, soft bend
in the knees.

00:15:21.125 --> 00:15:24.083
Again, right fingertips come
right underneath the face here

00:15:24.083 --> 00:15:26.083
and we're gonna
open twist to the left

00:15:26.083 --> 00:15:27.500
keeping the right knee bent

00:15:27.500 --> 00:15:28.917
and straightening
through the left leg

00:15:28.917 --> 00:15:32.041
pulling it back just
like we do in our twist,

00:15:32.041 --> 00:15:34.208
left finger tips to the sky.

00:15:34.208 --> 00:15:37.166
Now, tug the shoulders
away from the ears, inhale in,

00:15:37.166 --> 00:15:38.291
embody the shape.

00:15:39.291 --> 00:15:41.250
And then exhale, let it go.

00:15:41.250 --> 00:15:42.250
Come through.

00:15:43.417 --> 00:15:47.667
Left fingertips replace
the right and inhale in,

00:15:47.667 --> 00:15:49.166
right hip crease pulls up.

00:15:49.166 --> 00:15:50.708
We keep a generous
bend in the left knee,

00:15:50.708 --> 00:15:53.291
right finger tips to the sky.

00:15:53.291 --> 00:15:57.708
Inhale in again, and
exhale to bring it down.

00:15:57.708 --> 00:15:58.667
Awesome.

00:15:58.667 --> 00:16:00.875
From here, you're
gonna bend your knees,

00:16:00.875 --> 00:16:02.041
you're gonna lift the heels.

00:16:02.041 --> 00:16:06.375
You're gonna come into a little
pawed, little pawed pose,

00:16:06.375 --> 00:16:10.250
take a deep breath in and
then exhale drop the heels,

00:16:10.250 --> 00:16:13.291
tuck the chin and
slowly roll all the way up.

00:16:15.792 --> 00:16:18.792
Inhale lots of love in,
Mountain Pose.

00:16:18.792 --> 00:16:23.583
Exhale, Tadasana,
lots of love out.

00:16:23.583 --> 00:16:25.125
Without looking down, trust.

00:16:25.125 --> 00:16:27.875
Again, see feelingly

00:16:27.875 --> 00:16:31.750
as Mr. Shakespeare once wrote.

00:16:33.458 --> 00:16:36.208
Don't look down. Bring your feet
together really together.

00:16:38.625 --> 00:16:39.750
Then bring the palms together

00:16:39.750 --> 00:16:41.125
and shift your
weight to your left foot.

00:16:41.125 --> 00:16:44.083
As you inhale, lift your
right knee all the way up.

00:16:44.083 --> 00:16:46.417
Exhale, cross it
over the top leg

00:16:46.417 --> 00:16:49.417
and then find a generous
bend in your standing leg

00:16:49.417 --> 00:16:51.125
as you send the hips back.

00:16:51.125 --> 00:16:54.208
Maybe wrap that right
foot around, but maybe not.

00:16:54.208 --> 00:16:56.041
Maybe you
balance here on one foot

00:16:56.041 --> 00:16:58.041
or maybe you bring the
right toes to the ground

00:16:58.041 --> 00:16:59.583
for more stability.

00:17:03.000 --> 00:17:06.208
Then as you bend your standing
leg a little bit deeper,

00:17:06.208 --> 00:17:08.500
think head over heart,
heart over pelvis

00:17:09.625 --> 00:17:11.333
and we'll send
the fingertips out.

00:17:11.333 --> 00:17:14.208
Right arm underneath
the left as we wrap around

00:17:14.208 --> 00:17:16.708
maybe coming to
just this ninja pose,

00:17:16.708 --> 00:17:20.959
I find very fun, or maybe
wrapping just pinky to thumb

00:17:20.959 --> 00:17:22.417
or maybe palm to palm.

00:17:23.583 --> 00:17:25.166
It's Holy Palmer's kiss.

00:17:26.166 --> 00:17:31.250
Inhale, exhale relax the
shoulder, send the elbows out,

00:17:32.000 --> 00:17:35.375
keep the throat, the jaw,
the forehead soft.

00:17:37.000 --> 00:17:39.834
Breathing deep hear, Garudasana.

00:17:41.834 --> 00:17:43.792
Beautiful celebration

00:17:45.792 --> 00:17:49.375
of me, of you,
and of us, right? Namaste.

00:17:50.708 --> 00:17:53.250
From here, listen carefully,
you got this.

00:17:53.250 --> 00:17:55.208
I'll guide you with my voice.

00:17:55.208 --> 00:17:58.125
Draw your navel in and up,
inhale, exhale.

00:17:58.125 --> 00:18:00.834
You're gonna lift the
right knee all the way back up

00:18:00.834 --> 00:18:03.917
and then slowly send your
right toes all the way out

00:18:03.917 --> 00:18:05.667
for Warrior III.

00:18:05.667 --> 00:18:08.875
You can keep the Eagle
arms or unravel the arms,

00:18:08.875 --> 00:18:10.834
send your fingertips forward.

00:18:10.834 --> 00:18:13.458
Dial your right toes down, down,
down.

00:18:14.291 --> 00:18:17.959
Inhale in.
Exhale, slow and steady,

00:18:17.959 --> 00:18:21.083
bring your right foot to
slide right back to the earth.

00:18:21.083 --> 00:18:22.375
You don't need to look down.

00:18:22.375 --> 00:18:25.708
Feet will come together,
Tadasana, Mountain Pose.

00:18:25.708 --> 00:18:27.625
Inhale in.

00:18:27.625 --> 00:18:29.834
Exhale out.

00:18:29.834 --> 00:18:31.166
Inhale in.

00:18:32.041 --> 00:18:35.125
Exhale slowly shifting your
weight to your right foot,

00:18:35.125 --> 00:18:36.417
bring the palms together.

00:18:37.542 --> 00:18:38.208
Here we go.

00:18:38.208 --> 00:18:40.542
Nice and easy lift
the sternum to the thumbs,

00:18:40.542 --> 00:18:42.333
try to keep that connection

00:18:42.333 --> 00:18:44.208
as we find a
soft bend in the knees

00:18:44.208 --> 00:18:47.083
and when you're ready,
lift that left knee up.

00:18:47.083 --> 00:18:50.333
Cross it over.

00:18:50.333 --> 00:18:53.375
Like working nine to
five sitting at the desk.

00:18:53.375 --> 00:18:56.166
Stay here, bring your
left big toe to the earth

00:18:56.166 --> 00:18:58.917
or we'll sink a little deeper

00:19:00.208 --> 00:19:03.166
bending that right knee
and then maybe wrapping around.

00:19:04.792 --> 00:19:08.959
So hip points
working to shine forward,

00:19:08.959 --> 00:19:11.792
but paying attention
to where you are today

00:19:11.792 --> 00:19:14.375
and celebrating
the present moment.

00:19:14.375 --> 00:19:16.625
We got this. Inhale in.

00:19:16.625 --> 00:19:17.792
Exhale, sink a little deeper,

00:19:17.792 --> 00:19:20.792
send your fingertips forward,
left arm underneath the right.

00:19:21.875 --> 00:19:26.542
Elbows out, shoulders
down soft in the forehead,

00:19:26.542 --> 00:19:28.250
soft in the jaw.

00:19:30.125 --> 00:19:31.542
If you're losing balance,

00:19:31.542 --> 00:19:33.500
sink a little lower
into that standing knee.

00:19:33.500 --> 00:19:35.500
Sounds a little
counter-intuitive,

00:19:35.500 --> 00:19:37.250
but you'll turn on your center,

00:19:37.250 --> 00:19:39.625
your center of
gravity will get into it

00:19:39.625 --> 00:19:42.375
and it actually
becomes easier to balance.

00:19:44.041 --> 00:19:46.333
Alright, the final Warrior,
let's do it.

00:19:46.333 --> 00:19:48.750
Inhale in, exhale nice and easy.

00:19:48.750 --> 00:19:52.125
We're gonna unravel
first bringing the left knee up

00:19:52.125 --> 00:19:54.125
and then slowly kicking it out.

00:19:54.125 --> 00:19:56.708
You have everything
you need to explore this.

00:19:56.708 --> 00:19:59.667
Whether you hit the pose or
not, this is not important.

00:20:00.875 --> 00:20:02.250
Go for a little exploring.

00:20:02.250 --> 00:20:05.959
You can keep the Eagle arms or
send the fingertips forward.

00:20:05.959 --> 00:20:09.125
Look into that pond,
see your reflection,

00:20:09.125 --> 00:20:10.166
life is good.

00:20:10.166 --> 00:20:13.792
Breathing deep, inhale in,
find more extension.

00:20:14.792 --> 00:20:17.750
And then exhale with
control slow and steady

00:20:17.750 --> 00:20:21.375
fingertips come down as
the left foot slides in.

00:20:21.375 --> 00:20:23.583
Inhale lots of love in.

00:20:24.375 --> 00:20:27.083
Exhale lots of love out.

00:20:28.250 --> 00:20:31.708
Without looking down,
walk the feet hip width apart,

00:20:31.708 --> 00:20:35.083
soft bend in the knees,
Knocking On Heaven's Door,

00:20:35.083 --> 00:20:39.083
but a version that just
makes you feel at first silly,

00:20:39.083 --> 00:20:43.083
and then all at once free.

00:20:45.166 --> 00:20:47.208
Maybe it goes up and down.

00:20:47.208 --> 00:20:49.792
Maybe you start to play
a little tune in your head.

00:20:50.792 --> 00:20:53.875
Maybe you take it for
a little circle one way

00:20:53.875 --> 00:20:56.291
and then a circle the other.

00:20:56.291 --> 00:20:57.125
And then before you know it,

00:20:57.125 --> 00:20:58.792
Adriene has this
dancing on the mat.

00:20:58.792 --> 00:21:00.458
Start to move your feet.

00:21:00.458 --> 00:21:03.375
And then before you know it,
Adriene has you jumping around.

00:21:03.375 --> 00:21:07.375
And if you need to hold your
chest, wink, wink, go for it.

00:21:07.375 --> 00:21:09.166
Get it.
We're moving.

00:21:09.166 --> 00:21:10.792
We're getting our heart rate up.

00:21:10.792 --> 00:21:13.708
We don't know what we're doing,
we're just jogging in place.

00:21:13.708 --> 00:21:16.250
We trust this process.

00:21:16.250 --> 00:21:19.000
We trust this time is valuable.

00:21:19.000 --> 00:21:21.291
This time that we've
dedicated to ourselves.

00:21:21.291 --> 00:21:23.542
Maybe it's a
couple jumping jacks.

00:21:23.542 --> 00:21:25.250
We're here for three,

00:21:25.250 --> 00:21:27.875
to get for a
little circle around, two,

00:21:29.166 --> 00:21:31.083
and on the one, plant your feet.

00:21:33.166 --> 00:21:34.166
Capture this moment.

00:21:34.166 --> 00:21:36.875
Whatever happen,
bring your palms together.

00:21:36.875 --> 00:21:38.834
Inhale in, listen to
the sound of my voice.

00:21:38.834 --> 00:21:40.041
Trust me, trust yourself,

00:21:40.041 --> 00:21:42.041
trust the video,
close your eyes.

00:21:45.000 --> 00:21:47.917
Inhale deeply and use your
exhale to relax your shoulders

00:21:47.917 --> 00:21:49.667
and just notice how you feel.

00:21:51.750 --> 00:21:52.792
And

00:21:55.750 --> 00:21:56.959
once again,

00:21:59.458 --> 00:22:00.583
celebrating

00:22:03.500 --> 00:22:04.333
you.

00:22:09.875 --> 00:22:12.583
So we're not just here to
try to get to know who we are

00:22:12.583 --> 00:22:15.166
to unpack our past.

00:22:15.166 --> 00:22:16.542
Those things are important.

00:22:17.583 --> 00:22:20.166
But we're not just
here to do just that,

00:22:20.166 --> 00:22:24.250
we're also here to not only
get to know who we really are,

00:22:24.250 --> 00:22:25.792
but celebrate

00:22:27.041 --> 00:22:29.834
that process
and celebrate and honor

00:22:31.250 --> 00:22:32.125
who we really are.

00:22:32.125 --> 00:22:35.917
And when we are able
to do that with ourselves

00:22:35.917 --> 00:22:40.250
or even start to do
that with ourselves,

00:22:41.083 --> 00:22:44.166
it becomes so much easier
to see with the eyes of love

00:22:44.166 --> 00:22:48.208
and celebrate and honor others
for who they really are.

00:22:50.458 --> 00:22:52.583
Yoga!

00:22:53.834 --> 00:22:55.500
Bring the thumbs to third eye.

00:22:57.208 --> 00:22:58.667
Take a deep breath in.

00:23:00.291 --> 00:23:04.125
And on an exhale, we bow.

00:23:06.458 --> 00:23:07.625
Namaste.

00:23:10.000 --> 00:23:12.000
One day more, tell
us how you're feeling

00:23:12.000 --> 00:23:14.125
in the comment
section down below.

00:23:14.125 --> 00:23:15.208
I love you guys so much.

00:23:15.208 --> 00:23:16.875
I'll see you tomorrow.

00:23:18.000 --> 00:23:22.250
(bright music)