WEBVTT

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- Hello my darling friends
and welcome to Dedicate.

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Your 30 day yoga journey.

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I could not be more excited and

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honored to go on
this ride with you.

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It's Day 1.
Discern. Let's get started.

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(bright music)

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Okie doke, my darling friends.

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Let's begin in a
nice comfortable seat.

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Welcome to Day 1.

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You've made an
awesome choice for yourself.

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Thank you so
much for being here.

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We're gonna start
by taking our time.

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So right away take your time
coming down to the yoga mat.

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One of the things I'd like to
invite you to pay attention to

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on this journey is how you
get in and out of practice.

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So take your time.

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If I'm ever moving a
little too fast for you,

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take your time.
You're in charge.

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And then how you get up and off
your yoga mat is important too.

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You know you go
through your practice,

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you find your presence for the
day and then there might be a

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tendency to rush off the mat.

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So just something to
pay attention to right away.

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And it's kind of nice just
someone reminding us we have

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permission to move in a way that
feels good here so even as you

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come on down to the ground here,

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find a little inner
smile if you can.

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Benji's protecting
us here in our

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beautiful location for this

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beautiful new
30 day journey that

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we are embarking on together.

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Embarking on.

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So take your time getting
settled in here and notice what

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it feels like to kind of
not be hurried or rushed.

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And when you find your seat,

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notice if the spine is
kind of rounding here.

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If it already feels difficult

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and if it does totally normal.

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If you're feeling the spine kind
of rounding maybe front of the

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hip creases is tight.

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Hip flexors are a
little tight, no worries.

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Maybe pause the video, grab a
little blanket or a towel or a

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yoga block and sit on that
block or blanket or towel

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to lift the hips
up a little high.

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This will just give you a little
lift to help the knees drop down

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and to allow you to
find more ease as you gently,

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everybody now, 
sit up a little taller.

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Find length in the spine.

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And then as you feel ready,

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start to gently
notice your breath,

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allowing your hands to rest
wherever they fall naturally.

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So we're easing in
this Day 1 practice.

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Taking today 

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to discern or recognize

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why we've committed to

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a 30 day yoga journey.

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And if you don't know
why yet, that's okay.

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But taking a little moment here
to just meditate on the why.

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Why are you
showing up for yourself?

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Why is this important?

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And again if you don't
know why yet, that's okay.

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This is a practice.
This is about processing.

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Maybe you'll find
out why later today.

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Maybe you'll find
out why after Day 30.

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Trusting the process.

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Then as you're ready go ahead
and take your gaze gently down

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past your nose or if
you feel comfortable,

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close your eyes.

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Allow the sound of my
voice to guide you here.

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Not only are we kind of closing
or softening the eyelids to just

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bring our attention,
our focus inward

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but we're also sending a
signal to the brain that

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again, you are in charge.

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You are your own best teacher
and throughout this journey

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we're gonna
cultivate that relationship.

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I'm honored to be your guide,

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to be your pal
and you can trust me.

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I will 

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lead the way with
honor and with respect

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but really you are in charge.

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You're in the driver's seat.

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So by simply softening the
gaze or closing the eyes we are

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putting trust in both the
relationship to the practice

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but also to yourself.

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Then with the eyes
closed or the gaze soft,

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I invite you to
take a deep breath in.

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And a long breath out.

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Alright, we've already begun.
Here we go.

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Deep breath in.

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And a long breath out.

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Nothing fancy here.
Again, deep breath in.

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And a long breath out.

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Now continue this
mindful breath on your own.

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Again committing to that trust

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to that relationship
with yourself.

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Trusting me trusting the video
and trusting that this time that

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you've dedicated
for yourself, with yourself 

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is valuable.

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Continue to gently
deepen your breath.

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And notice where
your thoughts are,

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where your mind is going here.

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And if you're new to the
practice please know that

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inevitably your
mind will wander.

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So on the mat we practice not
actually ignoring those thoughts

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or anything that
comes up along the ride,

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along the journey.

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We don't ignore them but
in fact we lean right in.

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We recognize those thoughts.

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We acknowledge them.

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And then we remember our breath.

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It's always spiraling
back to the breath.

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Awesome.

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Now on Day 1 we have to take a
moment to also recognize that

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though you have so bravely
stepped on your mat and

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so beautifully
shown up for yourself,

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you are not alone.

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You are not alone.
I am here with you.

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And so are people
all over the world.

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So I don't know if I've ever
done this on a Day 1 but as you

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sit here in your beautiful
Sukhansana noticing your breath,

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remembering that
the mind will wander,

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emotions will come up.

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Some days will be
harder than others.

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Know that you are supported 

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by not only me
and Benji but by

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human beings and animals 

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all across the globe.

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And so to that I say Namaste.

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I'll invite you to bring the
hands together and we do this

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to acknowledge all of the other

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beautiful folks who
are showing up

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with you to practice.

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It's pretty awesome.

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Gently bow the
head to the heart.

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Start to breathe
a little deeper.

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Press the palms together

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bringing the elbows
out left to right.

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So we take a solid moment here
to bow the head to the heart,

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the mind intelligence
to the body intelligence.

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Recognizing

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that you're
practicing with people

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all over the globe.
You are not alone.

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And then also again just taking
a quiet moment to discern, to

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think about why you're here.

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Maybe set a little
intention for yourself.

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If all of this is just
digging a little too deep,

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your brand new to the practice
then just breathe deep and start

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to notice this grand
stretch in the back of the neck.

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Then everybody soften
the skin of your forehead.

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Maybe your brows
become a little furrowed.

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Totally normal, soften,
bring awareness to your face.

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Press the palms together
for one more big inhale.

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And then as you exhale release
you can lift the chin fingertips

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are gonna come to your sides and

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we're gonna lift
the heart up high.

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Alright guys,
let's rock and roll.

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Here we go.
Big inhale.

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You're gonna send the
fingertips out left to right.

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So they're just
gonna go about halfway up.

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Palms stay facing down.

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Then loop your
shoulders forward,

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up and back, drawing the
shoulder blades together and if

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you're already shaking here,
you are not alone.

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It's all good.

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Notice where you are
today and embrace it fully.

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This practice in particular is

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about setting
ourselves up for greatness.

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So you have to be honest with
where you are today and just

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come as you are, show up as
you are and all will be well.

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So looping the shoulders
thinking about maybe pinching a

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pencil between your shoulder
blades and you know I've been

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working on this for a bit so I'm
finding some space here today.

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But if you're not
finding as much space then ah,

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relish in the fact that
you're here now noticing,

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paying attention.

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And then we'll take one more
deep breath in 

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and exhale out.

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And then on your next
inhale you're gonna spread the

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fingertips as wide as you can.

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And then as you breathe out
slowly bring the palms together

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at your heart.
Anjuli Mudra.

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Great, take a
deep breath in here.

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Lift the sternum to the thumbs

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and then as you exhale drop the

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shoulders down
away from the ears.

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Awesome, now listen carefully.

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Big inhale, you're
gonna reach behind.

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Palms are going to come together
behind the nape of your neck or

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the back of your head,
chin to chest and you can

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peek at me if you need to.

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Again, we're learning new
vocabulary so it's all good.

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Okay, beautiful.

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And then on your next inhale
drawing energy up from the base

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of the spine we're gonna slowly
lift all the way up fingertips

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reach all the way up.

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Big breath in.

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Beautiful and
then big breath out.

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And then big breath in to lift
again up from the base of the

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spine from the pelvic floor.

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And then exhale,
wiggle the fingertips

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and rain it all
the way back down.

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We go all the way back to one.

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Cool. Awesome so if that felt

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a little bit like this,
don't worry.

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It's Day 1.
You're doing great.

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Let's try again.
Inhale, halfway.

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Fingertips out left to right.
Take a deep breath in.

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Exhale right away
palms come together,

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Anjuli Mudra at the heart.

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Chin to chest, throat lock here.

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Reach behind.

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Nice and slow.

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And then from the pelvic floor,
if you're familiar with

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Mula Banda
you can engage right away.

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We'll get to that another day.

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Inhale.

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We travel all
the way up the spine.

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Deep breath in,
reach for the sky.

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And then exhale, rain it down.
Wiggle your fingertips.

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Fingertips kiss the mat.

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So this is our
first vinyasa, y'all.

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And I was starting with this one
for this journey because

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I think this is a really
great opportunity to notice,

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"Am I syncing up with my
breath or am I like way off?"

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And if you're way off,
totally normal.

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It takes practice and repetition
which is really great that we

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have the 30 days together to
really be honest and true.

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"Am I moving with my breath?"

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"Or my spirit?" Right? Soul.

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So let's give it another go,
here we go.

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We'll pick up the
pace just by a hair.

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Here you go, inhale.
Fingertips go left to right.

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Head over heart,
heart over pelvis here.

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Exhale hands to heart,
Anjuli Mudra.

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Good. Drop the chin
to the chest, reach behind,

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palms come together.

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Then from the base of the
spine, inhale all the way up.

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Reach, reach, reach.

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Stretch and exhale
wiggle the fingers

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as you float them
to kiss the earth.

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Once again, inhale halfway lift.

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Exhale hands to heart.

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Chin to chest, reach behind.

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Inhale, fingertips
reach all the way up.

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Exhale, float it down.
Wiggle the fingertips.

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Fingertips kiss
the earth and we pause.

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Observe the breath.

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With every inhale imagine all

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four parts of your
rib cage expanding.

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So not just the diaphragm
but really use your beautiful

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creative mind to imagine just
all four sides of the torso

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expanding in every direction.

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So each time you breathe in

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recognize that
there is opportunity to

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expand on the inhale.

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And then recognize or discern
each time you exhale not just

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now but in all of
our practice together,

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can you use that exhale to just

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gently relax the shoulders down?

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And this is a little ditty that

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I share on the
YouTube channel a lot.

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If you don't have time
for a full practice or

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you don't have time
for a full meditation or

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you don't have time
for a 90 minute workout,

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do you have time to just be
conscious with your breath?

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And so I love the little ditty
of just recognizing that there's

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so much opportunity for

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expansion within an inhale,

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this can even be in
your car and then there is

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an incredible opportunity
to simply drop and

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relax your shoulders
down as you breathe out.

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And this is a secret weapon.
This is a game changer.

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So if you ever feel like you're
contorted or you're a big ball

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of stress find
expansion on that inhale,

00:15:54.417 --> 00:15:57.708
my friends, and then relax the
shoulders down on the exhale.

00:15:57.708 --> 00:15:59.041
Okay, I think you have it, okay.

00:16:01.041 --> 00:16:02.917
And this also means
you're never bored on the mat.

00:16:02.917 --> 00:16:05.834
Right, you're always working
to find that expansion

00:16:05.834 --> 00:16:07.834
and that relaxation.

00:16:10.125 --> 00:16:12.208
And then this is what
our Hatha yoga is all about.

00:16:12.208 --> 00:16:15.917
Finding places
to lift and expand, right?

00:16:15.917 --> 00:16:20.500
To grow and be light and
then finding places to ground.

00:16:21.792 --> 00:16:23.834
More on this later.

00:16:23.834 --> 00:16:26.041
Okay, from here we're going to
press the left hand into the

00:16:26.041 --> 00:16:29.083
earth and you're going to reach
the right fingertips all the way

00:16:29.083 --> 00:16:31.708
up towards the
sky or the ceiling.

00:16:31.708 --> 00:16:33.750
And just find
this stretch first.

00:16:33.750 --> 00:16:37.166
Feel this connection from
your hip to your shoulder,

00:16:37.166 --> 00:16:39.750
from your shoulder to your wrist
and then you're gonna wiggle the

00:16:39.750 --> 00:16:42.458
fingertips to just
bring a little energy

00:16:43.917 --> 00:16:46.375
beyond the physical body.
So you keep reaching out.

00:16:48.000 --> 00:16:49.917
Good, then from
here practice finding

00:16:49.917 --> 00:16:52.208
that expansion as you breathe in

00:16:53.583 --> 00:16:55.458
and then
drawing the shoulders down

00:16:55.458 --> 00:16:56.583
as you breathe out.

00:16:57.750 --> 00:16:59.500
Again, big breath in.

00:17:00.708 --> 00:17:02.458
Relax the shoulders down away

00:17:02.458 --> 00:17:03.875
from the ears
as you breathe out.

00:17:03.875 --> 00:17:05.667
Awesome.
Now let's go for the gold here.

00:17:05.667 --> 00:17:07.375
Big side body stretch.

00:17:07.375 --> 00:17:11.750
Take it up and over
and then you do you here.

00:17:11.750 --> 00:17:16.250
I really want to, you know, at
the risk of being a little corny

00:17:16.250 --> 00:17:18.792
invite you to be
yourself right here on Day 1.

00:17:18.792 --> 00:17:20.708
Set the tone.

00:17:20.708 --> 00:17:22.375
We're working
not to transform you

00:17:22.375 --> 00:17:24.291
into somebody that you're not.

00:17:24.291 --> 00:17:27.708
Some yogi muscle persons,

00:17:27.708 --> 00:17:31.625
flexible vision
of somebody else's,

00:17:31.625 --> 00:17:35.333
you know, idea but to uncover
yourself. To be yourself.

00:17:35.333 --> 00:17:38.083
So right away the way
you move here matters.

00:17:38.083 --> 00:17:40.208
You can find soft easy movement.

00:17:40.208 --> 00:17:44.917
Maybe gentle pulses or if you
feel a little tight remember the

00:17:44.917 --> 00:17:46.917
breath always comes first.

00:17:50.417 --> 00:17:52.542
Cool, then anchor
down through your hips,

00:17:52.542 --> 00:17:54.959
feel heavy on the hips as
you come all the way back up.

00:17:54.959 --> 00:17:58.500
Release the right
fingertips down gracefully

00:17:58.500 --> 00:18:00.166
and we'll begin
again on the other side.

00:18:00.166 --> 00:18:03.667
Here you go, big inhale, left
fingertips sweep all the way up

00:18:03.667 --> 00:18:04.834
towards the sky first.

00:18:04.834 --> 00:18:07.542
So free take it over just,
take it up.

00:18:07.542 --> 00:18:10.041
And let's connect,
right? Integrate.

00:18:10.041 --> 00:18:14.166
We're not just trying to
make one body part better.

00:18:14.166 --> 00:18:17.083
Right, it's interconnected.
We're thinking of wellness

00:18:17.083 --> 00:18:20.917
as a whole body
experience so

00:18:22.208 --> 00:18:26.000
right away connecting
hip crease to shoulder,

00:18:27.583 --> 00:18:29.291
shoulder to wrist 

00:18:30.625 --> 00:18:32.959
and then taking
the energetic body and

00:18:32.959 --> 00:18:34.708
reaching way
beyond the fingertips.

00:18:34.708 --> 00:18:36.708
Wiggle the fingertips.

00:18:38.333 --> 00:18:40.333
Return to your breath.

00:18:43.375 --> 00:18:46.834
And then from here with that
connection make it your own.

00:18:46.834 --> 00:18:48.542
All the way up another.

00:18:48.542 --> 00:18:51.583
Nice side body stretch.

00:18:51.583 --> 00:18:54.166
Maybe there's a tendency for
people to kind of keep a little

00:18:54.166 --> 00:18:56.458
closed in here so
give yourself some space.

00:18:58.041 --> 00:19:00.959
Again, maybe soft
easy movement here.

00:19:00.959 --> 00:19:03.125
Maybe baby pulses.

00:19:03.125 --> 00:19:05.917
Maybe you're finally kind of
just getting out of your head,

00:19:05.917 --> 00:19:09.166
letting go of the day thus far

00:19:09.166 --> 00:19:11.542
and finding a nice rhythm

00:19:12.625 --> 00:19:13.875
with your breath.

00:19:16.708 --> 00:19:17.959
Benji's so cute.

00:19:19.041 --> 00:19:21.041
Okay, take one more breath here.

00:19:23.083 --> 00:19:24.959
And then anchor
down with your hips,

00:19:24.959 --> 00:19:26.500
the weight of your
hips down, down, down

00:19:26.500 --> 00:19:28.583
as you come all
the way back and through.

00:19:28.583 --> 00:19:31.083
Head over heart,
heart over center,

00:19:31.083 --> 00:19:32.583
take a deep breath in.

00:19:33.458 --> 00:19:35.875
And this time as you exhale
let it out through your mouth.

00:19:37.375 --> 00:19:39.000
Two more like that.
Big inhale.

00:19:40.792 --> 00:19:44.583
Exhale, relax the shoulders
down and sigh it out. (sighs)

00:19:45.542 --> 00:19:46.708
Surprise yourself
in this next one.

00:19:46.708 --> 00:19:48.708
Here you go, big inhale.

00:19:50.250 --> 00:19:51.875
Choose to let something go.

00:19:51.875 --> 00:19:53.250
Something that
you just don't need

00:19:53.250 --> 00:19:55.250
to carry with you
on this journey.

00:19:57.125 --> 00:20:00.041
Awesome, inhale
reach for the sky.

00:20:00.041 --> 00:20:01.875
Palms come together.

00:20:01.875 --> 00:20:05.000
Jai Namaste and
then slither them right back

00:20:05.000 --> 00:20:06.458
to your heart space.

00:20:07.500 --> 00:20:09.834
Inhale lots of love in.

00:20:11.291 --> 00:20:14.750
Using the exhale to
relax the shoulders down.

00:20:17.208 --> 00:20:18.333
Awesome work.

00:20:18.333 --> 00:20:21.125
From here don't
forget how you move matters.

00:20:21.125 --> 00:20:24.583
So how we begin to
move in and out of each beat

00:20:24.583 --> 00:20:26.875
matters most of all, right?

00:20:26.875 --> 00:20:30.208
Because how you move is going
to kind of discern or help you

00:20:30.208 --> 00:20:33.917
decide or recognize how
you feel in the next beat.

00:20:33.917 --> 00:20:37.542
So as you slowly come forward
and move towards a

00:20:37.542 --> 00:20:41.208
Tabletop Position,
take your time.

00:20:41.208 --> 00:20:42.959
Unhurried, un-rushed.

00:20:44.000 --> 00:20:45.458
Don't let anybody rush you.

00:20:45.458 --> 00:20:47.959
I'll never rush you
but if you go to studio,

00:20:47.959 --> 00:20:49.875
if you have a
practice on your own,

00:20:51.625 --> 00:20:54.250
pay attention to the way you
move in and out of each shape.

00:20:54.250 --> 00:20:56.458
This is going to come
in handy when we start

00:20:56.458 --> 00:20:58.458
to pick up the pace.

00:20:59.375 --> 00:21:01.583
So the wrists are going to come
right underneath the shoulders.

00:21:01.583 --> 00:21:03.375
Knees directly
underneath the hips.

00:21:03.375 --> 00:21:05.250
There is a tendency to
go a little narrow here

00:21:05.250 --> 00:21:06.625
which we'll do sometimes.

00:21:06.625 --> 00:21:09.500
And there's a tendency to go a
little wide which we'll also do

00:21:09.500 --> 00:21:13.500
but for now
let's stack the bones.

00:21:13.500 --> 00:21:16.291
Title of my fourth book,

00:21:16.291 --> 00:21:19.125
stack the bones.

00:21:19.125 --> 00:21:21.208
Dedicated to Benji.

00:21:21.208 --> 00:21:22.333
Alright, here we go.

00:21:22.333 --> 00:21:23.959
Pressing away from the yoga mat.

00:21:23.959 --> 00:21:25.875
There's a tendency
always to collapse, right?

00:21:25.875 --> 00:21:28.708
That's just gravity.
So we are amazing.

00:21:28.708 --> 00:21:29.875
We're going to defy gravity.

00:21:29.875 --> 00:21:32.291
We're gonna spread
the fingertips super wide.

00:21:32.291 --> 00:21:33.875
We're gonna claw
through the fingertips

00:21:33.875 --> 00:21:35.375
to take pressure
out of the wrists.

00:21:36.458 --> 00:21:37.792
Then we're gonna press away from

00:21:37.792 --> 00:21:40.250
the yoga mat creating
space in the shoulders.

00:21:41.250 --> 00:21:43.500
Then same thing with
the tops of the feet.

00:21:43.500 --> 00:21:46.583
So much love and just
obsessive awareness in

00:21:46.583 --> 00:21:48.500
your foundation
for this journey.

00:21:48.500 --> 00:21:51.792
You're gonna press
into the tops of the feet.

00:21:51.792 --> 00:21:54.792
Press into your toes and then
allow that to affect what's

00:21:54.792 --> 00:21:56.542
happening the rest of your body.

00:21:56.542 --> 00:21:59.333
So right? We're not just kind
of working on one part

00:21:59.333 --> 00:22:02.208
but thinking of the body as one.

00:22:02.208 --> 00:22:03.667
Okay, here we go.

00:22:03.667 --> 00:22:05.291
Creating a little bit of a lift.

00:22:05.291 --> 00:22:07.250
Lifting the front
body to meet the back body.

00:22:07.250 --> 00:22:11.667
That's kind of a hard image to
get right away but maybe a good

00:22:11.667 --> 00:22:14.875
image is of like a
hollowing of the front body.

00:22:18.083 --> 00:22:20.583
And for all of these things,
particularly in the first couple

00:22:20.583 --> 00:22:24.583
of days, you know, if you're
new to the practice just

00:22:24.583 --> 00:22:26.500
take what you need,
what resonates.

00:22:26.500 --> 00:22:30.166
Leave what you don't and if
you're not new to the practice,

00:22:30.166 --> 00:22:33.417
see if you can pick up on some
details that might just bring a

00:22:33.417 --> 00:22:35.625
little depth and 

00:22:36.708 --> 00:22:39.625
more awareness to
your home practice.

00:22:39.625 --> 00:22:41.250
If you're shaking here,
you're not alone.

00:22:41.250 --> 00:22:42.875
Breathe deep.

00:22:42.875 --> 00:22:45.417
I'd like everyone to now
bring their gaze straight down.

00:22:45.417 --> 00:22:47.667
Trust me. Trust yourself.
Trust the video.

00:22:47.667 --> 00:22:50.000
You don't need the visual.
I'll guide you with my voice.

00:22:50.959 --> 00:22:54.083
Draw the shoulders away
from the ears, create length.

00:22:54.083 --> 00:22:56.959
Imagine placing a little teacup
on the back of your neck

00:22:57.792 --> 00:23:01.041
and think of the flow of energy
that runs up and down the spine.

00:23:01.041 --> 00:23:04.000
Ultimately we want to create a
home practice that invites a

00:23:04.000 --> 00:23:07.333
healthy flow of energy up
and down our spinal column.

00:23:08.458 --> 00:23:11.959
So if your chin is dropping
towards your chest or if your

00:23:11.959 --> 00:23:15.792
gaze is looking forward we're
kind of clenching or pinching

00:23:15.792 --> 00:23:19.250
off that pathway
that energetic highway

00:23:19.250 --> 00:23:21.000
to the crown of the head.

00:23:21.000 --> 00:23:23.750
Right? Or to your third eye
or whatever you want, right?

00:23:23.750 --> 00:23:28.166
So think of drawing the chin
in towards your throat

00:23:28.166 --> 00:23:30.625
and lengthening through
the back of the neck.

00:23:30.625 --> 00:23:32.500
So another fun way
of putting that is just

00:23:32.500 --> 00:23:34.333
no wrinkles in the neck.

00:23:34.333 --> 00:23:36.333
Keep it nice and long.

00:23:36.333 --> 00:23:39.834
Alright, now here we go pressing
into the tops of the feet.

00:23:39.834 --> 00:23:41.333
You're gonna
press into your hands.

00:23:41.333 --> 00:23:44.834
Try to keep this awareness of
your limbs as you gently drop

00:23:44.834 --> 00:23:47.041
the belly down and
release the floodgates.

00:23:47.625 --> 00:23:48.667
Let's breathe.

00:23:48.667 --> 00:23:51.250
Dropping the belly for Cow Pose.

00:23:51.250 --> 00:23:52.792
Clawing through the fingertips,

00:23:52.792 --> 00:23:54.750
drawing the navel
up for Cat Pose.

00:23:54.750 --> 00:23:56.333
Breathe out.

00:23:57.500 --> 00:23:59.041
Nice and slow today.

00:23:59.041 --> 00:24:01.250
Inhale, dropping the belly.

00:24:03.333 --> 00:24:05.125
Exhale rounding through.

00:24:05.125 --> 00:24:07.166
Chin to chest.

00:24:08.125 --> 00:24:10.959
Inhale feel the skin
of the belly stretch.

00:24:12.375 --> 00:24:17.083
Exhale rounding through feel
the skin on the back stretch.

00:24:17.083 --> 00:24:19.000
Foundation remains strong here.

00:24:19.000 --> 00:24:20.542
Inhale one more time.

00:24:20.542 --> 00:24:23.041
Belly down to the earth.

00:24:24.166 --> 00:24:26.458
And then exhale,

00:24:26.458 --> 00:24:29.041
backbone to the sky.

00:24:29.917 --> 00:24:33.125
Sweet, inhale come
back to that neutral spine.

00:24:33.125 --> 00:24:34.125
Beautiful.

00:24:34.125 --> 00:24:35.959
From here you're gonna
drop the elbows right

00:24:35.959 --> 00:24:37.917
where the hands were.

00:24:37.917 --> 00:24:39.708
Take a little
pressure off the wrists.

00:24:39.708 --> 00:24:41.542
Can even rotate the wrist.

00:24:41.542 --> 00:24:44.166
If this is kind of a new thing
putting pressure on the hands,

00:24:44.166 --> 00:24:48.166
you're gonna need to be kind and
patient with yourself when it

00:24:48.166 --> 00:24:51.708
comes to the wrists but
we'll strengthen them together.

00:24:51.708 --> 00:24:53.708
So don't give up on
those wrists, I got you.

00:24:53.708 --> 00:24:54.834
Claw through the fingertips.

00:24:54.834 --> 00:24:57.041
Check it out, you're gonna stay
on two parallel lines here as

00:24:57.041 --> 00:24:58.917
you walk the knees back.

00:24:58.917 --> 00:25:00.750
One step.

00:25:00.750 --> 00:25:03.959
And then another and then
another and then another 'til

00:25:03.959 --> 00:25:06.375
your heart begins
to melt to the earth.

00:25:06.375 --> 00:25:09.875
We call this
Heart to Earth Pose, Anahatasan.

00:25:11.500 --> 00:25:13.583
I'm eating my
little necklace chain.

00:25:13.583 --> 00:25:15.041
Right away, keepin' it real.

00:25:15.041 --> 00:25:17.041
Right away
you're gonna get real.

00:25:17.041 --> 00:25:18.959
You're gonna stick your bum
up in the air and you're gonna

00:25:18.959 --> 00:25:21.917
imagine your sits
bones moving left to right.

00:25:22.667 --> 00:25:25.041
If you're feeling a
little adventurous and freaky,

00:25:25.041 --> 00:25:29.792
you can wag your tail a little
side to side but here we are.

00:25:29.792 --> 00:25:33.875
We are recognizing what's
going on with the shoulders.

00:25:34.500 --> 00:25:36.125
Chances are they're a bit tight.

00:25:36.125 --> 00:25:37.166
And again, you're not alone.

00:25:37.166 --> 00:25:38.917
So find that
expansive breath here.

00:25:38.917 --> 00:25:40.917
Breathe into all
four sides of the torso.

00:25:43.333 --> 00:25:45.834
And then exhale all the way out.

00:25:47.583 --> 00:25:49.583
Killing it. Beautiful,
claw through the fingertips.

00:25:49.583 --> 00:25:52.750
Press into the tops of the feet
as if you were pushing a little

00:25:52.750 --> 00:25:54.083
ball of yarn with your nose.

00:25:54.083 --> 00:25:56.041
So keep the neck
integrated at all times.

00:25:56.041 --> 00:25:57.291
Just do your best.

00:25:57.291 --> 00:25:59.625
You're gonna slowly push a
little ball of yarn with your

00:25:59.625 --> 00:26:02.000
nose all the way
through the center line.

00:26:02.000 --> 00:26:04.208
Coming all the way
through with the hips.

00:26:04.208 --> 00:26:07.875
Bring the hips and the belly
to the ground and now you're in

00:26:07.875 --> 00:26:09.750
Sphinx Pose.

00:26:09.750 --> 00:26:11.250
Awesome.

00:26:11.250 --> 00:26:13.583
So again paying attention
to the foundation here.

00:26:13.583 --> 00:26:15.375
Press into the tops of the feet.

00:26:15.375 --> 00:26:16.625
Press into the pubic bone.

00:26:16.625 --> 00:26:18.291
Notice if your
shoulders have come out.

00:26:18.291 --> 00:26:21.083
This is totally normal because
the shoulders get tight

00:26:21.083 --> 00:26:22.625
and we want to create space.

00:26:22.625 --> 00:26:25.834
So I'm gonna invite you to try
to reel 'em back in so that the

00:26:25.834 --> 00:26:28.625
bones are stacked here
elbow underneath the shoulder.

00:26:29.708 --> 00:26:32.250
Alright, here we go, inhale in.

00:26:32.250 --> 00:26:34.500
Breathe in to all
four sides of the torso.

00:26:35.583 --> 00:26:36.750
Exhale,

00:26:37.792 --> 00:26:39.667
shoulder blades relax down.

00:26:40.708 --> 00:26:41.750
Twice more, inhale.

00:26:41.750 --> 00:26:43.750
Breathe in all
four sides of the torso.

00:26:46.083 --> 00:26:48.834
Exhale, shoulder
blades come together.

00:26:50.291 --> 00:26:52.333
Tuck your chin
slightly for this last breath.

00:26:52.333 --> 00:26:53.625
Breathing in.

00:26:55.834 --> 00:26:57.834
Breathing out.

00:26:59.000 --> 00:27:01.792
Alright, time 

00:27:01.792 --> 00:27:04.708
to whisper sweet
nothings to your core.

00:27:04.708 --> 00:27:06.583
Curl the toes under.

00:27:06.583 --> 00:27:08.083
So how we go into
this is everything.

00:27:08.083 --> 00:27:12.083
The attitude that you bring in
to this core work is everything.

00:27:12.083 --> 00:27:15.875
Particularly on
this Dedicate journey.

00:27:15.875 --> 00:27:18.750
So here we go.
Inhale in with the breath.

00:27:18.750 --> 00:27:22.417
Use your exhale to draw your
navel up to the spine

00:27:22.417 --> 00:27:23.917
and that's what
actually lifts you.

00:27:23.917 --> 00:27:26.667
So we're not muscling
up into a Forearm Plank.

00:27:26.667 --> 00:27:29.500
You're moving from a center,
from your center right away.

00:27:29.500 --> 00:27:32.625
Navel draws up heels reach back.

00:27:32.625 --> 00:27:35.542
Bones are stacked here
and I start to breathe

00:27:35.542 --> 00:27:37.208
like I love myself.

00:27:37.208 --> 00:27:39.750
Like I want to
feel the aliveness.

00:27:39.750 --> 00:27:42.291
Reaching the heals back.
Crown forward.

00:27:42.291 --> 00:27:44.917
We're shaking here maybe.
Our prana is going crazy.

00:27:44.917 --> 00:27:47.417
The body's starting to do that
Bugs Bunny thing where you're

00:27:47.417 --> 00:27:51.834
like, you know, okay anyway,
breathing deep.

00:27:51.834 --> 00:27:53.667
You're here for
three, you got it.

00:27:53.667 --> 00:27:56.291
Soften the skin
of the face, two.

00:27:56.291 --> 00:27:57.583
Big breath.

00:27:57.583 --> 00:27:59.750
And then on the one, here we go.

00:27:59.750 --> 00:28:01.792
Bend the knees bring 'em in.

00:28:01.792 --> 00:28:03.000
You're gonna
bring 'em all the way,

00:28:03.000 --> 00:28:06.333
all the way in and
then send the hips back.

00:28:06.333 --> 00:28:08.542
Hair toss, Balasana.

00:28:08.542 --> 00:28:12.000
Breathe as you slowly
melt the forehead down.

00:28:13.542 --> 00:28:16.542
So just a little housekeeping,
if this shape is not available

00:28:16.542 --> 00:28:21.500
to you, you can always remember
that you're an amazing beautiful

00:28:21.500 --> 00:28:25.583
creative entity and you
can change it up at anytime.

00:28:25.583 --> 00:28:28.458
You can get creative, you
can create your own shape.

00:28:28.458 --> 00:28:30.667
I'm just guiding
the way and, again,

00:28:31.458 --> 00:28:33.917
I'm honored to do so
but you're the best teacher.

00:28:33.917 --> 00:28:35.834
You're the expert of your body.

00:28:35.834 --> 00:28:38.583
So if your body is not
comfortable in this position,

00:28:38.583 --> 00:28:40.291
you might get creative,
just creating a little

00:28:40.291 --> 00:28:42.125
more space for the front body.

00:28:42.125 --> 00:28:44.166
If the hips are too tight,

00:28:44.166 --> 00:28:46.166
you might work
on the toes for a bit.

00:28:51.417 --> 00:28:53.750
Find what feels good.

00:29:01.166 --> 00:29:03.208
Then take a deep breath in.

00:29:03.208 --> 00:29:06.708
On your exhale carve a
line with the nose to look up.

00:29:06.708 --> 00:29:09.250
We'll continue this
line all the way forward.

00:29:09.250 --> 00:29:11.208
Come back to Tabletop Position.

00:29:12.792 --> 00:29:15.333
Then from here, we're
going to curl the toes under,

00:29:15.333 --> 00:29:17.458
inhale in and exhale.

00:29:17.458 --> 00:29:19.208
Keep the knees bent as you begin

00:29:19.208 --> 00:29:21.458
to peel your
tail up towards the sky.

00:29:22.291 --> 00:29:24.500
Walk the hands forward.

00:29:24.500 --> 00:29:28.083
Press into the knuckles,
claw through the fingertips.

00:29:28.083 --> 00:29:31.083
Turn the big toes in slightly
and then begin to melt your

00:29:31.083 --> 00:29:33.750
heart back just like
you did in Anahatasan.

00:29:35.458 --> 00:29:36.417
Okie doke.

00:29:36.417 --> 00:29:41.125
Our first Downward Dog
together of Dedicate.

00:29:41.125 --> 00:29:44.458
Begin to bend your knees,
one at a time.

00:29:44.458 --> 00:29:46.417
Pedal it out feel

00:29:47.917 --> 00:29:50.083
that stretch in
the backs of the legs.

00:29:51.208 --> 00:29:52.375
If this is new to you,

00:29:52.375 --> 00:29:54.625
just start to
breathe a little longer.

00:29:54.625 --> 00:29:57.875
See if you can extend your
inhales and extend your exhales

00:29:57.875 --> 00:30:02.375
just to calm down,
stay in control.

00:30:04.625 --> 00:30:06.583
You're doing great.
Take one more breath.

00:30:08.750 --> 00:30:12.291
Then on an exhale you're going
to slowly take baby steps to the

00:30:12.291 --> 00:30:15.291
top of your mat
rolling through the foot,

00:30:15.291 --> 00:30:17.667
feeling that
stretch in the Achilles.

00:30:19.708 --> 00:30:21.834
And then we're going to come to

00:30:21.834 --> 00:30:24.750
a nice Forward Fold
at the top of the mat.

00:30:24.750 --> 00:30:25.959
Again, take your time.

00:30:25.959 --> 00:30:27.792
It's Day 1.
No rush, don't worry.

00:30:27.792 --> 00:30:29.000
I'm going to
kick your butt later.

00:30:29.000 --> 00:30:31.667
Just enjoy this pace.

00:30:31.667 --> 00:30:34.583
You're gonna bring
feet hip width apart.

00:30:34.583 --> 00:30:37.125
Again, we're focusing
on stacking the bones.

00:30:38.458 --> 00:30:39.792
And then let everything go.

00:30:39.792 --> 00:30:42.792
Bend your knees as generously
as you need to feel that awesome

00:30:42.792 --> 00:30:44.875
stretch in the low back.

00:30:44.875 --> 00:30:48.083
We go inward here by softening
the gaze or if you feel

00:30:48.083 --> 00:30:49.917
comfortable closing the eyes.

00:30:53.542 --> 00:30:55.000
If you have not already,

00:30:55.000 --> 00:30:58.875
this is where I'll invite you
to find an audible breath.

00:31:00.375 --> 00:31:03.458
Maybe it's Ujjayi breath.

00:31:03.458 --> 00:31:06.458
The ocean breath,
the victorious breath.

00:31:07.667 --> 00:31:10.625
And if that sounded
like jibber jabber to you,

00:31:10.625 --> 00:31:13.458
you can maybe take
some time to go look

00:31:13.458 --> 00:31:17.166
at the Ujjayi Breath video,
Pranayama series.

00:31:17.166 --> 00:31:18.458
It's really fun.

00:31:19.750 --> 00:31:21.875
But for now just
fine an audible breath.

00:31:21.875 --> 00:31:24.708
This act of listening to
your spirit, your soul.

00:31:31.208 --> 00:31:33.750
So nice for the nervous system.

00:31:33.750 --> 00:31:37.125
As your legs get a little tired,
just remember we're

00:31:37.125 --> 00:31:40.250
not just working on the
body parts but we're nurturing

00:31:40.250 --> 00:31:42.667
our whole body,
our whole self.

00:31:44.208 --> 00:31:47.125
Our internal organs.

00:31:48.333 --> 00:31:51.083
Our brain to body connection.

00:31:54.792 --> 00:31:57.583
All systems gonna feel good.

00:31:57.583 --> 00:31:58.667
Okay, here we go.

00:31:58.667 --> 00:32:00.792
Tuck the chin,
bend the knees more.

00:32:00.792 --> 00:32:03.667
Take your time, we're going
to slowly roll up to Mountain.

00:32:09.208 --> 00:32:11.000
Root to rise here.

00:32:11.000 --> 00:32:13.291
Let up in your mantra.

00:32:13.291 --> 00:32:15.625
So really feel your feet

00:32:15.625 --> 00:32:18.291
as you ground down
through the heels.

00:32:19.583 --> 00:32:23.125
And roll up to standing.

00:32:27.208 --> 00:32:29.708
And then, if you
feel comfortable,

00:32:29.708 --> 00:32:34.250
close your eyes or soften your
gaze just gently down past your

00:32:34.250 --> 00:32:37.875
nose and notice how you feel.

00:32:42.208 --> 00:32:44.792
So as we begin to build on

00:32:46.000 --> 00:32:48.917
this journey as
the vocabulary grows

00:32:48.917 --> 00:32:53.667
it's going to become
more and more important,

00:32:53.667 --> 00:32:58.208
in my opinion, to really pay
attention to the way you move.

00:32:58.208 --> 00:33:00.959
So even the way
you roll up here.

00:33:00.959 --> 00:33:04.125
You know kind of dictates or

00:33:04.125 --> 00:33:06.500
informs how you will feel when

00:33:06.500 --> 00:33:08.750
you arrive here in Mountain.

00:33:11.542 --> 00:33:13.375
A few action points.

00:33:13.375 --> 00:33:15.625
Ground through all
four corners is a feet.

00:33:15.625 --> 00:33:18.792
See you can even look down if
you need to for these first

00:33:18.792 --> 00:33:22.708
couple of days to
really get a grasp on

00:33:24.708 --> 00:33:25.750
what that could mean to

00:33:25.750 --> 00:33:27.625
press into all four
corners of the feet.

00:33:27.625 --> 00:33:30.625
So basically the
ball joint of the big toe,

00:33:30.625 --> 00:33:32.083
the ball joining the pinky toe

00:33:32.083 --> 00:33:34.291
and the back
two corners of the heels.

00:33:35.959 --> 00:33:38.417
And then from there you just
begin to work your way up.

00:33:38.417 --> 00:33:41.083
And we'll work on this a little
more later but just really

00:33:41.083 --> 00:33:44.834
quickly lifting the arches

00:33:45.792 --> 00:33:49.041
of your feet or
imagining that lift

00:33:49.041 --> 00:33:50.917
if you can't
really quite connect

00:33:50.917 --> 00:33:52.667
and then lifting
the kneecaps a bit,

00:33:52.667 --> 00:33:54.834
kind of tone the quadriceps.

00:33:56.750 --> 00:34:01.250
And then just allowing that
awareness to slowly continue,

00:34:01.250 --> 00:34:03.625
continue, continue
all the way up the spine,

00:34:03.625 --> 00:34:07.750
all the way up to the crown and
then for Dedicate this year

00:34:07.750 --> 00:34:12.250
I'm inviting us to go,
yes, beyond the physical body.

00:34:12.250 --> 00:34:14.291
Keeping that energy
going all the way up.

00:34:16.959 --> 00:34:19.250
Then my thought is it goes all
the way up and then it ripples

00:34:19.250 --> 00:34:20.959
out all over the world, right?

00:34:20.959 --> 00:34:23.041
But let's just
stay present here.

00:34:26.917 --> 00:34:29.333
As you're ready,
find that full breath again.

00:34:29.333 --> 00:34:32.583
Where you expand through all
four sides of the torso and then

00:34:32.583 --> 00:34:34.834
use the exhale to
draw the shoulders down.

00:34:38.625 --> 00:34:40.625
Lift your heart,
your sternum up.

00:34:42.125 --> 00:34:44.708
And then if you can
think about grounding down

00:34:44.708 --> 00:34:47.333
through the back body.
Whatever that means to you.

00:34:47.333 --> 00:34:50.750
So we have this lift up through
the front and then we have this

00:34:50.750 --> 00:34:53.625
loop that grounds
down through the back.

00:34:53.625 --> 00:34:57.333
And then with that connection
of lifting and grounding,

00:34:57.333 --> 00:35:01.083
I'll invite you to slowly reach
your fingertips all the way up.

00:35:01.834 --> 00:35:04.625
When you reach your
full capacity of the stretch,

00:35:04.625 --> 00:35:07.458
ground through the heels,
lift the toes if you can

00:35:07.458 --> 00:35:09.834
and wiggle your fingertips.

00:35:09.834 --> 00:35:14.041
Whew, then inhale, carve a
line with your nose to look up.

00:35:14.667 --> 00:35:19.542
Exhale, drop the toes, bend the
knees and slowly release it all

00:35:19.542 --> 00:35:21.875
the way down, Forward Forward.

00:35:23.166 --> 00:35:26.417
Notice if your toes have
turned out here turned in.

00:35:26.417 --> 00:35:28.417
Just recognizing, right?

00:35:28.417 --> 00:35:31.125
Just discernment,
just recognizing your patterns.

00:35:31.125 --> 00:35:32.542
Noticing where you are today.

00:35:32.542 --> 00:35:34.500
It's all good,
just pay attention.

00:35:35.750 --> 00:35:38.583
And then on your next
inhale we're going to come

00:35:38.583 --> 00:35:40.959
to a nice flat back position.

00:35:40.959 --> 00:35:43.083
Palms on the thighs.

00:35:43.083 --> 00:35:46.291
Use your shoulders reaching
back away from the ears

00:35:46.291 --> 00:35:48.834
on an exhale to
find length in the neck.

00:35:48.834 --> 00:35:51.500
And then squeeze your elbows in
like a little grasshopper legs.

00:35:53.500 --> 00:35:55.708
Then same thing as we did
with the nice neutral spine,

00:35:55.708 --> 00:35:58.041
you're gonna, on all fours,
you're going to take all the

00:35:58.041 --> 00:35:59.708
wrinkles out of your neck here.

00:35:59.708 --> 00:36:01.792
You can even see how
my voice changed here.

00:36:01.792 --> 00:36:03.500
I'm not playing.
I'm not acting.

00:36:03.500 --> 00:36:06.583
So imagine if we're trying to
create a healthy flow of energy

00:36:06.583 --> 00:36:08.667
that runs up and down the spine,

00:36:08.667 --> 00:36:12.500
imagine what's happening
if we're in a pattern that's

00:36:12.500 --> 00:36:13.959
clenching the neck

00:36:13.959 --> 00:36:18.125
or disrupting this flow
of energy that runs

00:36:18.125 --> 00:36:19.667
up and down the spine.

00:36:20.750 --> 00:36:22.166
Right, this affects
our nervous system.

00:36:22.166 --> 00:36:23.500
This affects everything.

00:36:24.291 --> 00:36:26.708
Okay, peek at me
if you need to here.

00:36:26.708 --> 00:36:28.959
We're trying to create
length through the spine.

00:36:28.959 --> 00:36:31.792
In time you'll be able
to soft bend in the knees,

00:36:31.792 --> 00:36:35.834
pull the elbow creases back and
really create a lot of length.

00:36:37.041 --> 00:36:39.750
Cool, then we'll
take one breath in here.

00:36:39.750 --> 00:36:42.208
Lift the heart just
a bit up towards the sky

00:36:42.208 --> 00:36:43.542
and then catch
a little wave here.

00:36:43.542 --> 00:36:45.208
Just cascade all the way down.

00:36:45.208 --> 00:36:49.041
Oh and then if you're like,
"I don't if I did that right.

00:36:49.041 --> 00:36:51.208
"I don't know what's good."

00:36:51.208 --> 00:36:53.083
Were you paying attention?
That's all that matters.

00:36:53.083 --> 00:36:56.834
Just building
awareness upon each gesture.

00:36:56.834 --> 00:36:58.250
So stay in the process.

00:36:58.250 --> 00:37:01.333
Don't worry about mastering
the move or getting it.

00:37:01.333 --> 00:37:02.500
We'll do this two more times.

00:37:02.500 --> 00:37:04.542
Inhale, halfway lift.

00:37:04.542 --> 00:37:07.500
Just another opportunity
to experiment here.

00:37:09.625 --> 00:37:12.542
And then on your
exhale go ahead and let it go.

00:37:14.834 --> 00:37:17.458
And then on your next inhale
let's do the same thing but

00:37:17.458 --> 00:37:19.166
this time with
palms on the shins.

00:37:19.166 --> 00:37:20.208
Finding length.

00:37:21.959 --> 00:37:24.750
Again, thinking about
that energy that runs

00:37:24.750 --> 00:37:26.625
from the crown to the tail.

00:37:28.792 --> 00:37:30.125
And then letting that go.

00:37:30.125 --> 00:37:31.834
Bringing it to a Forward Fold.

00:37:31.834 --> 00:37:33.125
Grounding through your feet,

00:37:33.125 --> 00:37:35.417
sweeping the fingertips
forward, up and back.

00:37:35.417 --> 00:37:38.000
We'll reach all the
way up towards the sky.

00:37:38.000 --> 00:37:40.208
Capture something here,
bring the palms together.

00:37:40.208 --> 00:37:43.834
Head over heart, heart over
pelvis as you slowly bring the

00:37:43.834 --> 00:37:47.250
hands back down to your heart.

00:37:47.250 --> 00:37:48.625
Inhale in.

00:37:49.417 --> 00:37:51.166
Exhale out.

00:37:51.166 --> 00:37:53.917
Inhale to drop
the fingertips down

00:37:53.917 --> 00:37:55.583
and reach 'em all
the way up towards the sky.

00:37:55.583 --> 00:37:57.375
Big stretch, big breath.

00:37:57.375 --> 00:37:58.708
Exhale, take it
all the way down.

00:37:58.708 --> 00:37:59.917
Wiggle the fingertips.

00:38:01.166 --> 00:38:02.792
And again, halfway lift.

00:38:02.792 --> 00:38:04.166
This time you have the option of

00:38:04.166 --> 00:38:05.875
maybe keeping the
fingertips on the earth.

00:38:05.875 --> 00:38:09.500
Just another option but you want
to still try to create the same

00:38:09.500 --> 00:38:12.542
length and integrity in the
neck that you have here

00:38:12.542 --> 00:38:14.291
with the hands high.

00:38:14.291 --> 00:38:17.875
So if you're like Ashtonga yogi
or maybe you're used to doing

00:38:17.875 --> 00:38:22.417
flat back here, I'm inviting us
for this journey just to maybe

00:38:22.417 --> 00:38:25.792
consider finding more
length in the neck here.

00:38:28.083 --> 00:38:30.542
Okay? Take an
inhale wherever you are.

00:38:30.542 --> 00:38:32.125
Lift the heart just a bit.

00:38:32.125 --> 00:38:35.667
Then move with your breath as
you release it all the way down.

00:38:35.667 --> 00:38:38.166
Cool, from here we're
gonna plant the palms.

00:38:38.166 --> 00:38:40.333
Check it out, we're gonna
step one foot back

00:38:40.333 --> 00:38:41.875
and then the other.

00:38:41.875 --> 00:38:44.542
And holy moly we're in a Plank.

00:38:44.542 --> 00:38:46.375
Same thing as we
did on all fours.

00:38:46.375 --> 00:38:48.750
Find that hollow body position.

00:38:48.750 --> 00:38:51.417
So if the shoulder blades are
coming in and collapsing here

00:38:51.417 --> 00:38:53.834
you're gonna want to
spread them left to right.

00:38:53.834 --> 00:38:56.333
Create space between
the two shoulder blades.

00:38:56.333 --> 00:38:58.625
Claw through the fingertips.

00:38:58.625 --> 00:39:00.250
Reach the heals back.

00:39:00.250 --> 00:39:04.041
If bells and whistles are going
off like Bugs Bunny maybe

00:39:04.041 --> 00:39:05.792
try lowering the knees.

00:39:05.792 --> 00:39:09.458
Keeping that nice beautiful
length through the crown.

00:39:09.458 --> 00:39:11.959
So again, neck not collapsing.

00:39:11.959 --> 00:39:14.458
Okay, now everyone
draw your navel in and up.

00:39:14.458 --> 00:39:15.750
Bring your belly in just a bit.

00:39:15.750 --> 00:39:18.125
Loving thoughts
as you breathe in.

00:39:18.125 --> 00:39:20.875
And out for three, 

00:39:20.875 --> 00:39:23.166
two, one.

00:39:23.166 --> 00:39:24.792
Slowly lower the knees.

00:39:24.792 --> 00:39:26.166
You're going to come
all the way to the belly.

00:39:26.166 --> 00:39:27.583
Take your time.

00:39:28.708 --> 00:39:30.583
Draw the hands in
line with the rib cage.

00:39:30.583 --> 00:39:33.208
Squeeze the elbows in
towards your side body.

00:39:33.208 --> 00:39:35.625
Inhale, Baby Cobra.
Just a baby one.

00:39:37.208 --> 00:39:38.500
Exhale to release.

00:39:39.291 --> 00:39:41.792
Easing in.
Curl the toes under.

00:39:41.792 --> 00:39:44.166
So for this transition
you always have an option.

00:39:44.166 --> 00:39:47.959
You can press all the way up to
Plank or from your belly you can

00:39:47.959 --> 00:39:51.875
press up to all fours
and then peel up from there.

00:39:51.875 --> 00:39:53.625
And this isn't a strength test.

00:39:53.625 --> 00:39:55.667
This is based on how
you're feeling that day,

00:39:55.667 --> 00:39:57.125
how your energy is.

00:39:57.125 --> 00:40:00.375
So if you haven't already decide
what would feel good today by

00:40:00.375 --> 00:40:03.750
either pressing up to Plank or
all fours and then making your

00:40:03.750 --> 00:40:05.625
way to Downward Facing Dog.

00:40:07.375 --> 00:40:09.625
Start to pedal it out.

00:40:09.625 --> 00:40:12.959
So last time we
worked on bending the knees.

00:40:12.959 --> 00:40:15.750
Finding some space and stretch

00:40:15.750 --> 00:40:18.000
in the backs of the legs.

00:40:18.000 --> 00:40:21.125
Turning the toes
in to feel the hips

00:40:21.125 --> 00:40:23.542
kind of rotate in.

00:40:23.542 --> 00:40:25.542
That ball and socket.

00:40:25.542 --> 00:40:28.041
Now I'd like to bring awareness
to the upper arm bones.

00:40:28.041 --> 00:40:32.959
So dial your biceps in towards
your face so you have this

00:40:32.959 --> 00:40:35.834
external rotation
in the shoulders.

00:40:35.834 --> 00:40:39.834
Opposite from the
internal rotation in the hips.

00:40:39.834 --> 00:40:42.125
It's a lot.
Breathe, you got it.

00:40:42.125 --> 00:40:43.667
Claw through the fingertips.

00:40:44.583 --> 00:40:46.708
Little to no
pressure in the wrists.

00:40:46.708 --> 00:40:48.125
You're working
hard in the hands.

00:40:49.250 --> 00:40:51.125
Okay, take one more breath.

00:40:52.208 --> 00:40:55.125
And on an exhale instead of
collapsing to the earth with

00:40:55.125 --> 00:40:58.542
control, like you love
yourself, slow descend down.

00:40:58.542 --> 00:41:00.208
Knees kiss the earth.

00:41:00.208 --> 00:41:02.542
We'll bring the big
toes together to touch.

00:41:02.542 --> 00:41:05.083
Knees then go
as wide as the mat

00:41:05.083 --> 00:41:07.208
 and hallelujah

00:41:07.208 --> 00:41:08.792
send the hips back.

00:41:08.792 --> 00:41:10.125
Melt your heart.

00:41:11.083 --> 00:41:12.959
Extended Child's Pose.

00:41:17.500 --> 00:41:19.792
And when you land here 

00:41:21.083 --> 00:41:23.500
see if you can land here fully.

00:41:25.291 --> 00:41:28.166
Take the deepest
breath you've taken all day.

00:41:31.125 --> 00:41:32.917
And as you exhale,

00:41:36.083 --> 00:41:37.959
relax your shoulders.

00:41:37.959 --> 00:41:39.792
Close your eyes.

00:41:39.792 --> 00:41:42.083
And hang with me now.

00:41:42.083 --> 00:41:44.208
Quietly whisper to yourself,

00:41:46.041 --> 00:41:47.333
"I choose."

00:41:49.417 --> 00:41:52.083
Try not to think too hard.

00:41:52.083 --> 00:41:53.375
Stay open.

00:41:55.291 --> 00:41:58.792
You can say it to yourself or
you can even whisper it quietly.

00:42:01.500 --> 00:42:03.500
I choose.

00:42:06.041 --> 00:42:08.875
Sweet, take one more
beautiful breath here

00:42:08.875 --> 00:42:11.291
in your own
private little love cave.

00:42:14.583 --> 00:42:15.417
Yes.

00:42:15.417 --> 00:42:18.375
And then slowly claw
through the fingertips.

00:42:18.375 --> 00:42:20.083
Draw a line with
your nose forward.

00:42:20.083 --> 00:42:22.458
You're gonna come all
the way up to all fours.

00:42:22.458 --> 00:42:24.125
Remember how you move matters

00:42:24.125 --> 00:42:26.959
as you walk the
knees in just a bit.

00:42:26.959 --> 00:42:29.667
Here we go, swing
your legs to one side.

00:42:29.667 --> 00:42:32.250
Any side, your choice
and you're gonna come

00:42:32.250 --> 00:42:34.375
all the way through to a seat.

00:42:34.375 --> 00:42:35.250
You're doing great.

00:42:35.250 --> 00:42:38.000
Hopefully there's some
blood kind of flushing to your

00:42:38.000 --> 00:42:39.959
forehead and to your feet here.

00:42:41.542 --> 00:42:43.959
Then nice and easy,
you're just going to take stock.

00:42:43.959 --> 00:42:45.000
That's what today's all about.

00:42:45.000 --> 00:42:46.542
You're gonna sit
up nice and tall.

00:42:46.542 --> 00:42:49.917
So if you're, you are not alone.

00:42:49.917 --> 00:42:52.792
I'm so proud of you for showing
up and giving it your best shot.

00:42:52.792 --> 00:42:53.792
You're amazing.

00:42:53.792 --> 00:42:55.792
So wherever you
are in your spine,

00:42:55.792 --> 00:42:57.959
let's use particularly
these first few days

00:42:57.959 --> 00:43:00.625
to lovingly take stock. Right?

00:43:00.625 --> 00:43:03.500
And if you need to
use a sense of humor, great.

00:43:03.500 --> 00:43:07.792
I use it all the time just to
kind of disarm and lean in

00:43:07.792 --> 00:43:09.959
and find what feels good.

00:43:09.959 --> 00:43:11.708
So wherever you
are here, don't fret.

00:43:11.708 --> 00:43:13.417
You're gonna send
your fingertips forward.

00:43:13.417 --> 00:43:16.959
You're going to engage your core
by bringing the low abdominals,

00:43:17.875 --> 00:43:20.959
not so much here or
here but right here,

00:43:20.959 --> 00:43:22.917
low abdominals
and upper abdominals

00:43:22.917 --> 00:43:24.417
in towards your center.

00:43:24.417 --> 00:43:26.500
And that's what's going
to slowly take you back.

00:43:26.500 --> 00:43:28.917
And here's where
a little inner smile

00:43:28.917 --> 00:43:31.750
or a good belly laugh

00:43:31.750 --> 00:43:34.125
might help because
your legs might fly up.

00:43:34.125 --> 00:43:37.458
Maybe there's like you haven't
activated your core in forever.

00:43:37.458 --> 00:43:39.208
And that's awesome.
That's totally cool.

00:43:39.208 --> 00:43:40.166
That's what we're here to do.

00:43:40.166 --> 00:43:44.417
Slowly engage and
recognize just where we are.

00:43:45.125 --> 00:43:48.208
So you might be already on the
ground you might be moving at a

00:43:48.208 --> 00:43:51.875
snail's pace all the way down
but whatever pace or rhythm you

00:43:51.875 --> 00:43:56.917
found today when you
land (sighs) land fully.

00:43:58.083 --> 00:44:01.208
Relax everything.
Take a deep breath in

00:44:02.000 --> 00:44:03.625
and a long breath out.

00:44:06.291 --> 00:44:10.208
You can center yourself on your
yoga mat and then nice and easy

00:44:10.208 --> 00:44:12.834
we'll bring the right knee
all the way up to the chest.

00:44:12.834 --> 00:44:14.834
Wrap your arms around your shin.

00:44:14.834 --> 00:44:18.208
Squeeze it up towards your chin
or towards your face and then

00:44:18.208 --> 00:44:20.250
you're going to just
gently take it over towards

00:44:20.250 --> 00:44:22.166
the left side of your yoga mat.

00:44:22.166 --> 00:44:24.208
You can open up through
the right arm you're just

00:44:24.208 --> 00:44:26.792
a nice easy Supine Twist.

00:44:26.792 --> 00:44:31.250
Breathe and recognize how
you feel in this shape today.

00:44:33.583 --> 00:44:37.208
And then slowly bring it all
the way through back to center.

00:44:37.208 --> 00:44:40.000
Keep breathing.
You're gonna switch.

00:44:40.000 --> 00:44:43.250
So send the right leg out,
bring the left knee in.

00:44:43.250 --> 00:44:45.458
Squeeze and lift.

00:44:45.458 --> 00:44:47.583
And then when you're ready,
yep, you got it,

00:44:47.583 --> 00:44:49.917
take it over to the right.

00:44:49.917 --> 00:44:51.166
Open up through the left.

00:44:51.166 --> 00:44:53.458
We're not pushing.
We're not forcing here.

00:44:53.458 --> 00:44:56.583
We're practicing. Allowing.

00:44:57.875 --> 00:45:00.667
So maybe notice
how you feel here

00:45:00.667 --> 00:45:02.834
because it will
change from day to day.

00:45:05.083 --> 00:45:08.458
And then slowly bringing it
all the way back up to center.

00:45:09.792 --> 00:45:12.750
And then when you're ready
releasing the left leg down.

00:45:13.917 --> 00:45:14.792
Awesome.

00:45:14.792 --> 00:45:17.500
Bring your heels as
wide as your yoga mat.

00:45:17.500 --> 00:45:20.375
Bring your arms to rest
gently out at your side.

00:45:20.375 --> 00:45:23.458
Snuggle the shoulder blades
underneath your heart's space,

00:45:23.458 --> 00:45:25.333
palms face up towards the sky.

00:45:26.208 --> 00:45:28.333
Tuck your chin slightly

00:45:29.250 --> 00:45:32.708
and then one more
time together as a

00:45:32.708 --> 00:45:34.959
community as a globe let's take

00:45:34.959 --> 00:45:37.708
the deep loving soulful breath

00:45:37.708 --> 00:45:39.708
that we were born to take here.

00:45:39.708 --> 00:45:41.708
Inhale.

00:45:43.375 --> 00:45:47.333
And as you exhale, close
your eyes and relax everything.

00:45:55.417 --> 00:45:58.166
Let your breath
return to its natural rhythm.

00:46:00.625 --> 00:46:02.625
Let your fingers be soft.

00:46:04.708 --> 00:46:07.583
Forehead soft, jaw soft.

00:46:07.583 --> 00:46:11.083
See how fast you can

00:46:11.083 --> 00:46:12.708
practice being still.

00:46:14.333 --> 00:46:16.667
How long does it
take to surrender?

00:46:33.083 --> 00:46:35.083
And ever so slightly,

00:46:37.291 --> 00:46:39.417
we'll begin to
deepen the breath again.

00:46:41.000 --> 00:46:43.583
You can start moving the
tongue around in your mouth.

00:46:43.583 --> 00:46:44.458
Get weird here.

00:46:44.458 --> 00:46:46.917
Might as well set
the tone for the journey.

00:46:46.917 --> 00:46:49.166
Just get kind of freaky moving

00:46:49.166 --> 00:46:50.792
your tongue around
in your mouth.

00:46:50.792 --> 00:46:52.500
I'm sorry (chuckles).

00:46:52.500 --> 00:46:56.458
Lifting the creases
of your mouth, smiling.

00:46:57.375 --> 00:46:59.458
And then wiggling
the fingers and the toes.

00:47:03.959 --> 00:47:05.041
Discern.

00:47:06.625 --> 00:47:08.041
Something brought you here.

00:47:10.083 --> 00:47:12.917
So recognize that, honor that.

00:47:17.083 --> 00:47:17.750
And

00:47:20.500 --> 00:47:24.083
know that any time spent

00:47:28.083 --> 00:47:29.333
with your true self,

00:47:29.333 --> 00:47:33.458
with that essence 

00:47:33.458 --> 00:47:35.208
that feels true you 

00:47:37.708 --> 00:47:39.250
is valuable.

00:47:41.917 --> 00:47:44.166
Let's bring the palms together.

00:47:44.166 --> 00:47:46.250
And we'll bring you thumbs
right up to the third eye here.

00:47:46.250 --> 00:47:47.959
You can stay on your back.

00:47:49.041 --> 00:47:50.792
Palms to the forehead.

00:47:50.792 --> 00:47:53.500
Just feel that
little pressure here.

00:47:53.500 --> 00:47:56.250
Slight pressure on a third eye.

00:47:56.250 --> 00:47:58.458
If you're not into that stuff,
then you can just even get a

00:47:58.458 --> 00:48:01.083
little sinus, a little
nice head massage here.

00:48:02.083 --> 00:48:04.291
But when we kind of bring the
hands of the forehead here we

00:48:04.291 --> 00:48:07.458
recognize that
point of intuition.

00:48:09.959 --> 00:48:11.291
The Inner Teacher.

00:48:12.667 --> 00:48:16.625
And perhaps that's what brought
you here on the mat with me and

00:48:16.625 --> 00:48:18.917
with all of the other
beautiful people who have

00:48:20.625 --> 00:48:22.166
chosen to show
up for themselves.

00:48:22.166 --> 00:48:23.458
You guys are my hero.
I mean it.

00:48:23.458 --> 00:48:24.959
I cannot tell you how excited

00:48:24.959 --> 00:48:27.917
I am to go on
this journey with you.

00:48:27.917 --> 00:48:30.041
Day 1 is in the books.

00:48:31.750 --> 00:48:32.875
Inhale.

00:48:34.458 --> 00:48:36.750
Exhale to relax the shoulders.

00:48:38.625 --> 00:48:40.542
And we close out by saying, 

00:48:42.291 --> 00:48:43.250
Namaste.

00:48:46.875 --> 00:48:48.959
Thanks everyone.
See you tomorrow.

00:48:52.834 --> 00:48:57.041
(bright music)