WEBVTT

00:00:00.250 --> 00:00:03.370
- Hello, my sweet friends
and welcome back to Move.

00:00:03.370 --> 00:00:06.020
It is Day 14.

00:00:06.020 --> 00:00:08.300
Come a little closer now.

00:00:08.300 --> 00:00:09.615
Let's get started.

00:00:10.501 --> 00:00:14.127
(soft upbeat music)

00:00:25.160 --> 00:00:28.130
Alright, let's begin
in a comfortable seat.

00:00:28.130 --> 00:00:30.500
Bring your left
hand to your heart

00:00:31.390 --> 00:00:33.530
and your right
hand to your belly.

00:00:36.420 --> 00:00:39.580
Take a deep breath in,
lift your shoulders up

00:00:39.580 --> 00:00:43.290
to your ear lobes and then
as you exhale, drop them down,

00:00:43.290 --> 00:00:45.429
close your eyes,

00:00:46.472 --> 00:00:48.820
and continue to gently deepen

00:00:48.820 --> 00:00:51.913
your breath here, just
landing in this moment.

00:00:54.800 --> 00:00:58.283
Thank you so much 
for making your way back

00:00:59.646 --> 00:01:01.310
to this space

00:01:01.310 --> 00:01:04.023
that we're sharing together,
to this practice,

00:01:05.950 --> 00:01:07.644
to this journey.

00:01:08.580 --> 00:01:10.796
I know it's not always easy.

00:01:12.450 --> 00:01:14.890
So I just want to
acknowledge that and

00:01:17.020 --> 00:01:20.951
send you some gratitude,

00:01:20.951 --> 00:01:22.270
some admiration,

00:01:22.270 --> 00:01:25.620
and ultimate respect
for carving out this time

00:01:25.620 --> 00:01:27.577
to move closer

00:01:29.231 --> 00:01:30.564
to you.

00:01:33.970 --> 00:01:38.370
Benji has finally settled 
and so are we hopefully

00:01:40.250 --> 00:01:42.512
letting go of

00:01:44.530 --> 00:01:48.713
the things that we are
being asked to do in life.

00:01:49.770 --> 00:01:53.760
For this duration, 
the duration of this practice,

00:01:53.760 --> 00:01:57.021
just allowing ourselves
to move a little closer

00:01:59.400 --> 00:02:03.253
to what feels true today,
whatever that means to you.

00:02:06.040 --> 00:02:09.493
Take a deep breath in here,
feel the belly expand,

00:02:10.550 --> 00:02:15.814
feel the ribs expand,
and then everything softens.

00:02:19.470 --> 00:02:22.403
Again, breathe in 
to your belly

00:02:22.403 --> 00:02:24.950
and into the ribs,

00:02:24.950 --> 00:02:27.366
the chest, and then let it go.

00:02:29.590 --> 00:02:30.900
One more time like that.

00:02:30.900 --> 00:02:33.330
Breathe in down
into your belly first.

00:02:33.330 --> 00:02:35.280
Fill it up, fill it up,
fill it up, fill it up.

00:02:35.280 --> 00:02:38.330
Then up to the chest,
lungs expand.

00:02:38.330 --> 00:02:40.700
Fill it up, 
fill it up, fill it up.

00:02:40.700 --> 00:02:42.760
And then exhale,
let it go, awesome.

00:02:42.760 --> 00:02:46.874
Bring your palms together.
Anjali Mudra, palm to palm

00:02:48.050 --> 00:02:49.810
is holy palmers kiss.

00:02:49.810 --> 00:02:54.273
Drop your chin to your chest,
keep the shoulders relaxed.

00:02:55.230 --> 00:02:57.800
You can, again,
keep the eyes closed here

00:02:57.800 --> 00:03:00.450
and just a little
invitation here as you sit up

00:03:00.450 --> 00:03:04.583
nice and tall, bowing
your head to your heart.

00:03:05.620 --> 00:03:10.280
Palms together in the Mudra,
just a little invitation to

00:03:14.410 --> 00:03:19.040
answer the question or
contemplate rather the question

00:03:19.040 --> 00:03:20.610
you don't have to answer it,

00:03:20.610 --> 00:03:23.796
"What do I want
to move closer to?"

00:03:30.500 --> 00:03:33.364
What do I want
to move closer to?

00:03:44.230 --> 00:03:48.810
Great, then take a deep breath
in and exhale to let it go.

00:03:48.810 --> 00:03:51.350
Lift the chin, open the eyes,

00:03:51.350 --> 00:03:53.250
and send your
fingertips forward.

00:03:53.250 --> 00:03:57.020
Inhale up and around and back,
just moving the arms

00:03:57.020 --> 00:03:58.193
here in gentle circles.

00:03:58.193 --> 00:04:00.937
So when asked the question,

00:04:00.937 --> 00:04:03.690
"What do you
wanna move closer to?"

00:04:03.690 --> 00:04:06.800
If you came to an answer, 
if something came up right away

00:04:06.800 --> 00:04:08.900
or maybe multiple things, great.

00:04:08.900 --> 00:04:11.270
If nothing came up and
even if you were thinking about

00:04:11.270 --> 00:04:13.714
where you were gonna
have for lunch, all good.

00:04:13.714 --> 00:04:17.870
So we're just kind of planting
the seeds for contemplation,

00:04:17.870 --> 00:04:20.330
inhaling, 
fingertips reach forward.

00:04:20.330 --> 00:04:23.763
Exhaling, they reach 
back and down.

00:04:24.610 --> 00:04:26.720
Reverse the circle here.

00:04:26.720 --> 00:04:28.573
So, just some

00:04:28.573 --> 00:04:32.830
gentle arm circles,

00:04:32.830 --> 00:04:34.803
big gestures with big breath.

00:04:36.610 --> 00:04:39.304
Moving that lymph around.

00:04:42.010 --> 00:04:44.311
Lengthen through
the crown of the head.

00:04:46.048 --> 00:04:49.410
And the next time your
hands reach all the way up

00:04:49.410 --> 00:04:53.800
and forward, let that carry
you forward on to all fours.

00:04:53.800 --> 00:04:56.100
Knees are wide here,
send the hips back.

00:04:56.100 --> 00:05:00.273
Child's Pose just for a breath,
melt your heart.

00:05:02.450 --> 00:05:04.860
Good, then walk the
hands over to the right side

00:05:04.860 --> 00:05:07.370
of your mat, breathe in.

00:05:07.370 --> 00:05:11.395
And breathe out as you pull
the left hip crease back.

00:05:11.395 --> 00:05:14.110
Good, then walk them
through back through center,

00:05:14.110 --> 00:05:15.680
over to the left.

00:05:15.680 --> 00:05:18.170
Reach, reach, reach, inhale.

00:05:18.170 --> 00:05:21.363
And exhale, 
pull the right hip crease back.

00:05:23.550 --> 00:05:26.450
Good, inhale walk
it back to center.

00:05:26.450 --> 00:05:28.480
Spread the fingertips 
wide, as you exhale,

00:05:28.480 --> 00:05:30.103
come back to all fours.

00:05:31.340 --> 00:05:35.540
Inhale, really specific here
as you spread the fingertips,

00:05:35.540 --> 00:05:38.286
draw the knees
underneath the hip points.

00:05:38.286 --> 00:05:41.570
And as you exhale, curl the 
toes under lift the knees

00:05:41.570 --> 00:05:43.018
and let them hover.

00:05:44.090 --> 00:05:45.310
Neck is nice and long,

00:05:45.310 --> 00:05:48.480
upper arm bones 
rotate externally.

00:05:48.480 --> 00:05:50.620
Think about the inner thighs

00:05:50.620 --> 00:05:52.340
having this
slight inner rotation.

00:05:52.340 --> 00:05:55.850
So you're really lifting
and squeezing up through

00:05:55.850 --> 00:05:58.343
the inner thigh
and the pelvic floor.

00:05:59.820 --> 00:06:00.976
Inhale in here.

00:06:00.976 --> 00:06:03.870
Exhale, gently tap 
the knees down.

00:06:03.870 --> 00:06:06.863
Good, inhale in again, 
exhale, lift them up.

00:06:08.350 --> 00:06:09.937
Inhale to lower.

00:06:10.584 --> 00:06:11.929
Exhale to lift.

00:06:13.000 --> 00:06:14.262
Inhale to lower.

00:06:15.025 --> 00:06:16.465
Exhale to lift.

00:06:17.440 --> 00:06:19.160
Inhale to lower.

00:06:19.160 --> 00:06:20.160
Exhale to lift.

00:06:20.160 --> 00:06:21.610
Now do it three more times.

00:06:21.610 --> 00:06:24.320
We're working to get the
lower back nice and long.

00:06:24.320 --> 00:06:27.850
So draw your navel up,
engage the muscles

00:06:27.850 --> 00:06:29.757
of your abdominal wall.

00:06:33.110 --> 00:06:36.570
Good, and then slowly release that,
walk the hands forward.

00:06:36.570 --> 00:06:38.580
Inhale, drop the belly.

00:06:38.580 --> 00:06:41.730
Tailbone goes up
towards the sky, excuse me,

00:06:41.730 --> 00:06:44.860
sits bones go to the sides.

00:06:44.860 --> 00:06:48.560
Nice and easy here,
just wagging your tail.

00:06:48.560 --> 00:06:52.440
Soft and steady, paying
attention to this sensation.

00:06:52.440 --> 00:06:55.654
So beautiful way to move closer

00:06:55.654 --> 00:06:58.070
to oneself here through asana

00:06:58.070 --> 00:07:01.600
practice is to
really pay attention,

00:07:01.600 --> 00:07:04.720
tune in to the
sensation of the gestures

00:07:04.720 --> 00:07:08.930
that we are
inviting ourselves to do

00:07:08.930 --> 00:07:11.370
and try to get out of that 
head space of mastering it

00:07:11.370 --> 00:07:14.160
or kind of polishing a pose.

00:07:14.160 --> 00:07:15.500
Pay attention to the sensation.

00:07:15.500 --> 00:07:18.810
Okay, draw your navel up,
that's what takes you up.

00:07:18.810 --> 00:07:20.170
Remember how you move matters.

00:07:20.170 --> 00:07:23.050
So moving from the stable core,

00:07:23.050 --> 00:07:25.944
we'll send it all the way
up to Downward Facing Dog.

00:07:27.820 --> 00:07:32.380
Alright, take a deep breath
in here and a long breath out

00:07:32.380 --> 00:07:36.973
as you pedal your
legs here, back and forth.

00:07:38.610 --> 00:07:42.640
Send some extra special
attention to the hands today.

00:07:42.640 --> 00:07:44.230
We're building strength.

00:07:44.230 --> 00:07:47.180
We shouldn't feel a lot of
pressure in the wrists here.

00:07:47.180 --> 00:07:50.440
So activate the hands
in order to alleviate

00:07:50.440 --> 00:07:52.500
some of the
pressure in the wrist,

00:07:52.500 --> 00:07:55.393
pressing into 
the fingertips, knuckles.

00:07:57.350 --> 00:07:59.190
Good, then bring
the legs to stillness,

00:07:59.190 --> 00:08:01.273
turn the toes in, just slightly.

00:08:02.130 --> 00:08:04.750
Draw your navel in and
up as you press your heart

00:08:04.750 --> 00:08:06.570
towards the tops of your thighs,

00:08:06.570 --> 00:08:09.370
then you're just
gonna take your right foot

00:08:09.370 --> 00:08:11.860
and bring your right
toes to your left heel

00:08:11.860 --> 00:08:12.693
and draw it down.

00:08:12.693 --> 00:08:16.430
You can even give yourself a
little massage with the toes.

00:08:16.430 --> 00:08:20.580
Just a downward gentle combing

00:08:20.580 --> 00:08:22.734
of the left ankle down.

00:08:23.890 --> 00:08:26.010
Good and then switch,
take it to the other side,

00:08:26.010 --> 00:08:27.630
pressing into both palms evenly.

00:08:27.630 --> 00:08:31.760
You got this from your
stable core, holding up here,

00:08:31.760 --> 00:08:36.454
just bringing the left foot,
left toes to the right ankle.

00:08:39.390 --> 00:08:40.840
Good, then we're
gonna come off the hands.

00:08:40.840 --> 00:08:43.340
So release the left foot
down to the earth,

00:08:43.340 --> 00:08:45.433
slowly come on to the knees.

00:08:46.870 --> 00:08:49.670
Keep pressing into the tops
of the feet as you tuck the chin

00:08:49.670 --> 00:08:53.530
and slowly roll up, if you
like to pad the knees here

00:08:53.530 --> 00:08:57.260
with the blanket, you can
or it's always an option,

00:08:57.260 --> 00:08:58.850
I haven't shared
this in the series yet,

00:08:58.850 --> 00:09:00.890
but to double up
on the mat, like so,

00:09:00.890 --> 00:09:03.164
it's just kind of
a good, easy go-to.

00:09:03.164 --> 00:09:06.710
You can do it in a
couple of different ways

00:09:06.710 --> 00:09:08.253
to pad the knees.

00:09:10.360 --> 00:09:11.683
Resourceful.

00:09:12.490 --> 00:09:14.293
Hands on the hips here.

00:09:17.470 --> 00:09:20.460
Bring your pelvis

00:09:20.460 --> 00:09:22.900
underneath your core.

00:09:22.900 --> 00:09:25.160
So try lengthening
the tailbone down,

00:09:25.160 --> 00:09:27.400
sending these hip
points up towards the sky.

00:09:27.400 --> 00:09:31.258
Just feel it out, 
hands are on

00:09:31.258 --> 00:09:33.340
the waistline here.

00:09:33.340 --> 00:09:36.000
Then take a deep
breath in, lift your chest,

00:09:36.000 --> 00:09:38.170
draw your shoulder
blades in and together,

00:09:38.170 --> 00:09:40.110
and down the back body.

00:09:40.110 --> 00:09:42.160
So we feel 
this kind of strength,

00:09:42.160 --> 00:09:44.721
this power in our lower body

00:09:44.721 --> 00:09:48.746
and then this uplifting energy

00:09:49.870 --> 00:09:52.741
in the upper body,
lengthen the crown of the head.

00:09:54.440 --> 00:09:57.350
Inhale, lift the chest,
lift the heart.

00:09:57.350 --> 00:10:00.610
Exhale, you're gonna
slowly send your hips forward.

00:10:00.610 --> 00:10:02.550
Lift the chest up,
it's very small.

00:10:02.550 --> 00:10:05.370
We're talking baby
Cobra backbend here.

00:10:05.370 --> 00:10:08.270
Nice and easy, 
opening up through the chest.

00:10:08.270 --> 00:10:11.850
No pain in the 
low back, strong legs.

00:10:11.850 --> 00:10:14.460
Getting that
pelvic tilt just right.

00:10:14.460 --> 00:10:17.560
So you feel your own
support and this lift up

00:10:17.560 --> 00:10:19.559
from the pelvic floor.

00:10:19.559 --> 00:10:21.620
Lift the chest up to the chin.

00:10:21.620 --> 00:10:23.490
Gentle lift of the
chin up to the sky.

00:10:23.490 --> 00:10:25.510
You're not sending
your head all the way back.

00:10:25.510 --> 00:10:28.320
Maybe pulling the
elbows back just a bit more.

00:10:28.320 --> 00:10:31.170
Breathe in and breathe out.

00:10:31.170 --> 00:10:34.130
Let your navel come
in as you slowly exhale

00:10:34.130 --> 00:10:35.580
and come all the way back up.

00:10:35.580 --> 00:10:36.490
Beautiful.

00:10:36.490 --> 00:10:39.100
Hands come down to the ground,
curl the toes under,

00:10:39.100 --> 00:10:42.230
send the hips up high and back, 
Downward Facing Dog.

00:10:42.230 --> 00:10:45.740
Inhale, lift your right
leg up high, nice and slow.

00:10:45.740 --> 00:10:48.390
Exhale, bring your right
knee all the way up and in,

00:10:48.390 --> 00:10:50.830
nice and slow and
then step that right foot

00:10:50.830 --> 00:10:52.556
all the way to the ground.

00:10:53.490 --> 00:10:54.990
Lower the left knee.

00:10:54.990 --> 00:10:57.220
Inhale, sweep the 
arms all the way up

00:10:57.220 --> 00:10:59.340
and overhead, Crescent.

00:10:59.340 --> 00:11:02.040
Exhale, float it down.

00:11:02.040 --> 00:11:03.266
Pull the right hip crease back,

00:11:03.266 --> 00:11:05.000
straighten through 
the right leg.

00:11:05.000 --> 00:11:07.680
But really when I say straighten,
we're keeping a nice bend

00:11:07.680 --> 00:11:11.170
in that front knee, so just
pull back with your right leg.

00:11:11.170 --> 00:11:13.660
Careful not to lock
that knee, essentially.

00:11:13.660 --> 00:11:15.287
Inhale, look forward.

00:11:15.287 --> 00:11:19.460
And exhale, drop your chin
to your chest, round the spine.

00:11:19.460 --> 00:11:22.000
Good, inhale, 
look forward, lengthen.

00:11:22.000 --> 00:11:24.130
Exhale, pull the
right hip crease back,

00:11:24.130 --> 00:11:25.920
drop your chin to your chest.

00:11:25.920 --> 00:11:27.890
Great, inhale, look forward.

00:11:27.890 --> 00:11:30.010
Exhale, roll through 
the right foot.

00:11:30.010 --> 00:11:32.100
Let's find our twist here today,
lift the back knee.

00:11:32.100 --> 00:11:34.720
Inhale, reach the
right fingertips up.

00:11:34.720 --> 00:11:38.150
Pulling that right hip crease
back, drawing the low belly in.

00:11:38.150 --> 00:11:40.760
Good and on an exhale,
wiggle the right fingertips.

00:11:40.760 --> 00:11:44.201
Bring the right palm
back down to the earth.

00:11:44.201 --> 00:11:48.030
Step the right foot back top
of a push up here, Plank Pose,

00:11:48.030 --> 00:11:51.160
or you can lower the knees
so you're in a Half Plank here,

00:11:51.160 --> 00:11:52.480
both are awesome.

00:11:52.480 --> 00:11:53.870
Inhale in deeply.

00:11:53.870 --> 00:11:57.290
Exhale to slowly 
lower to the belly.

00:11:57.290 --> 00:11:59.470
Squeeze the elbows in,
press into your foundation

00:11:59.470 --> 00:12:02.070
as you inhale, rise up Cobra.

00:12:02.070 --> 00:12:05.520
And exhale
soften and bow, release.

00:12:05.520 --> 00:12:09.240
Good, curl the toes under
inhale in, exhale, press up.

00:12:09.240 --> 00:12:11.640
Power up to that top of
a push up, keep your gaze

00:12:11.640 --> 00:12:13.433
straight down, 
tuck your chin into your chest.

00:12:13.433 --> 00:12:15.660
Feel the length in
the back of the neck.

00:12:15.660 --> 00:12:18.437
Reach the heels back quietly,
whisper to yourself,

00:12:18.437 --> 00:12:19.557
"I am strong."

00:12:21.037 --> 00:12:22.101
I am strong.

00:12:22.101 --> 00:12:25.831
And then send the hips up high
and back Downward Facing Dog.

00:12:27.460 --> 00:12:30.763
I got a great view of
my Down Dog here today.

00:12:31.690 --> 00:12:33.544
Take a deep breath in.

00:12:34.399 --> 00:12:35.958
And empty it out.

00:12:37.750 --> 00:12:40.340
Good, inhale lift
the left leg up high.

00:12:40.340 --> 00:12:43.350
Exhale, slowly bring
the left knee forward.

00:12:43.350 --> 00:12:45.730
Step the left foot
all the way up gently,

00:12:45.730 --> 00:12:48.120
lower the right
knee to the earth.

00:12:48.120 --> 00:12:51.860
Inhale, sweep the fingertips
forward up and back, Crescent.

00:12:51.860 --> 00:12:56.720
Big stretch, exhale, wiggle
the fingertips, bring it down.

00:12:56.720 --> 00:12:58.200
Pull the left hip crease back.

00:12:58.200 --> 00:13:00.188
Flex your left toes 
towards your face.

00:13:00.188 --> 00:13:01.720
A little bit of a
bend in this left knee

00:13:01.720 --> 00:13:04.070
as you inhale, look forward.

00:13:04.070 --> 00:13:06.620
And exhale, chin to chest,
round through the spine.

00:13:07.760 --> 00:13:09.340
Inhale, look forward.

00:13:09.340 --> 00:13:11.650
Maybe use the fingertips
to tug back a bit here.

00:13:11.650 --> 00:13:14.970
Find extension and then
exhale contract, bring it in.

00:13:14.970 --> 00:13:16.530
Pull that left hip crease back.

00:13:16.530 --> 00:13:18.700
Good, inhale, look forward.

00:13:18.700 --> 00:13:21.060
Draw the shoulders
away from the ears.

00:13:21.060 --> 00:13:23.760
Exhale, roll through 
that left foot.

00:13:23.760 --> 00:13:25.510
Lift the back knee,
right hand to the earth.

00:13:25.510 --> 00:13:27.550
Inhale, 
left fingertips to the sky.

00:13:27.550 --> 00:13:31.040
Remember squeeze that left
knee in towards the midline.

00:13:31.040 --> 00:13:33.310
So it's not splaying out,
but we're pressing down

00:13:33.310 --> 00:13:35.660
through the ball joint
to that left big toe mound.

00:13:35.660 --> 00:13:38.100
Good, then wiggle the
left fingertips, inhale in.

00:13:38.100 --> 00:13:40.810
Exhale, bring it
back down to your mat.

00:13:40.810 --> 00:13:44.920
Plant the palms, step the
left toes back, Plank Pose.

00:13:44.920 --> 00:13:47.473
Lift your right knee
to kiss your right elbow.

00:13:48.410 --> 00:13:49.760
Beautiful, then send it back.

00:13:49.760 --> 00:13:52.760
Lift your left knee
to kiss your left elbow.

00:13:52.760 --> 00:13:54.390
Beautiful, then send it back.

00:13:54.390 --> 00:13:56.540
Send your right knee
to kiss your left elbow.

00:13:56.540 --> 00:13:58.000
Now cross it over.

00:13:58.000 --> 00:14:00.590
Good, send it back,
press away from your yoga mat.

00:14:00.590 --> 00:14:02.760
One more left knee
kisses right elbow.

00:14:02.760 --> 00:14:04.640
Squeeze and lift, send it back.

00:14:04.640 --> 00:14:06.050
Beautiful, inhale, look forward,

00:14:06.050 --> 00:14:09.050
shift forward, exhale,
belly to Cobra or Chaturanga

00:14:09.050 --> 00:14:10.480
to Upward Facing Dog.

00:14:10.480 --> 00:14:13.800
Use your inhale to open
up through your heart space

00:14:15.050 --> 00:14:18.000
and imagine your exhale 
is a softening, a surrender,

00:14:18.000 --> 00:14:21.040
a bow so it's not just a
release without control,

00:14:21.040 --> 00:14:23.470
but there's intention there.

00:14:23.470 --> 00:14:25.630
Great, curl the toes under
once again, inhale in.

00:14:25.630 --> 00:14:28.010
Exhale, press up, power up.

00:14:28.010 --> 00:14:29.320
Tuck your chin into your chest.

00:14:29.320 --> 00:14:34.090
Feel your core spark,
light a fire quietly.

00:14:34.090 --> 00:14:36.320
Whisper to yourself,
"I am strong."

00:14:36.320 --> 00:14:38.280
See if you can say it
quietly out loud this time.

00:14:38.280 --> 00:14:40.390
If you haven't already.
I am strong.

00:14:40.390 --> 00:14:43.930
Inhale, exhale, hips up high,
and back Downward Dog.

00:14:43.930 --> 00:14:45.121
Beautiful.

00:14:46.060 --> 00:14:49.180
Soften your gaze here, close
your eyes for just a moment,

00:14:49.180 --> 00:14:50.605
and feel it out.

00:15:02.860 --> 00:15:05.340
Bend your knees, 
inhale, look forward.

00:15:05.340 --> 00:15:09.420
Exhale, step to the top, 
feet together, really together

00:15:09.420 --> 00:15:11.350
or hip width apart, your choice,

00:15:11.350 --> 00:15:14.960
just nice conscious
fitting toes pointing forward.

00:15:14.960 --> 00:15:18.100
Allow the weight of
your body to hang here.

00:15:18.100 --> 00:15:21.380
Lower body's grounded,
upper body's hanging loose.

00:15:21.380 --> 00:15:24.360
You can clasp opposite 
elbow with your hands

00:15:24.360 --> 00:15:27.052
and maybe sway 
a little side to side.

00:15:29.180 --> 00:15:32.380
Lots of love here as
the feet ground down.

00:15:32.380 --> 00:15:36.610
So lots of attention is paid
towards the foundation here,

00:15:36.610 --> 00:15:38.491
all four corners of the feet.

00:15:40.600 --> 00:15:42.840
And then we'll release
and we're just gonna inhale,

00:15:42.840 --> 00:15:44.954
lift up halfway, just once here.

00:15:44.954 --> 00:15:47.860
And exhale to soften
and fold everything.

00:15:47.860 --> 00:15:50.740
Fingertips, hands come
to the mat or your blocks.

00:15:50.740 --> 00:15:53.940
Then we're gonna walk the
feet as wide as the yoga mat

00:15:53.940 --> 00:15:55.990
and slowly come
down into a squat.

00:15:55.990 --> 00:15:58.440
You can allow the heels to
go ahead and pick up here.

00:15:58.440 --> 00:16:00.967
And we're gonna rock a
little back and forth here

00:16:00.967 --> 00:16:02.560
and a little froggy position.

00:16:02.560 --> 00:16:05.580
If you're practicing 
with a young person

00:16:05.580 --> 00:16:09.220
or maybe you're just wanting
to tap into the child within,

00:16:09.220 --> 00:16:11.229
maybe you give it a little hop.

00:16:12.440 --> 00:16:14.610
If there are young
people again in the room,

00:16:14.610 --> 00:16:20.080
maybe you identify what
animal this feels like.

00:16:21.420 --> 00:16:24.202
Maybe ask what it sounds like

00:16:25.790 --> 00:16:27.990
and if you're not in
the mood today to hop,

00:16:27.990 --> 00:16:30.310
then maybe you're just
doing a little rocking

00:16:30.310 --> 00:16:32.870
through the feet,
feeling the fascia of the foot.

00:16:32.870 --> 00:16:37.206
Stretch the Achilles, the calf,
getting into those hips.

00:16:39.860 --> 00:16:42.640
Nice, then come to your
version of yogic squat here.

00:16:42.640 --> 00:16:45.100
Maybe palms come
back into this Mudra,

00:16:45.100 --> 00:16:48.265
just as we started in, 
palm to palm.

00:16:50.170 --> 00:16:52.460
If you are able to
get the heels down

00:16:52.460 --> 00:16:54.450
and the elbows
pressing into the legs,

00:16:54.450 --> 00:16:56.760
particularly if you've
been practicing for a while,

00:16:56.760 --> 00:17:00.530
find a little squeeze of
the legs in now to lift up

00:17:00.530 --> 00:17:03.943
from the pelvic floor and
create more length in the spine.

00:17:06.170 --> 00:17:08.300
Good, then wherever you
are and if you're huffing

00:17:08.300 --> 00:17:09.640
and puffing here,
you're not alone.

00:17:09.640 --> 00:17:14.080
I've been doing this squat
for a long time, so breathe deep.

00:17:14.080 --> 00:17:18.330
Remember, the goal is to move
closer to our true self today.

00:17:18.330 --> 00:17:21.768
So, honoring where you are,

00:17:21.768 --> 00:17:23.690
meeting yourself here.

00:17:23.690 --> 00:17:26.960
Okay, from here,
we'll release hands first

00:17:26.960 --> 00:17:28.400
to the back edge of the mat.

00:17:28.400 --> 00:17:30.970
Keep the toes active
here in this transition

00:17:30.970 --> 00:17:32.800
as you slowly
come on to your bum

00:17:32.800 --> 00:17:35.220
and then we're just gonna
send the feet out in front.

00:17:35.220 --> 00:17:37.425
You can center yourself
on the mat if you like.

00:17:37.425 --> 00:17:39.980
Hands are behind us,
we're just gonna allow,

00:17:39.980 --> 00:17:42.150
excuse me, 
walk the feet wide first.

00:17:42.150 --> 00:17:44.720
And then we're gonna
allow the legs to melt

00:17:44.720 --> 00:17:47.610
to one side, should feel good

00:17:47.610 --> 00:17:50.720
in the hips and
then to the other side.

00:17:50.720 --> 00:17:52.900
Hi, Benji.

00:17:52.900 --> 00:17:55.270
What a sweet guy.

00:17:55.270 --> 00:17:57.126
And then one more time.

00:17:58.440 --> 00:18:01.633
Windshield wipering the legs,
windshield wipering.

00:18:03.040 --> 00:18:05.047
I don't know if
wipering is a word.

00:18:06.100 --> 00:18:09.000
Okay and then let's
extend the legs out long.

00:18:09.000 --> 00:18:11.610
Send the fingertips forward,
slow roll down.

00:18:11.610 --> 00:18:13.810
Just checking in, no shame.

00:18:13.810 --> 00:18:15.562
We're just checking in.
We're being honest 'cause

00:18:15.562 --> 00:18:16.780
we're meeting ourselves exactly

00:18:16.780 --> 00:18:19.360
where we are on this
journey and it's awesome.

00:18:19.360 --> 00:18:22.340
And then we release
all the way back down.

00:18:22.340 --> 00:18:26.270
We inhale in deeply,
so much love in

00:18:26.270 --> 00:18:29.610
as you breathe in 
through the nostrils

00:18:29.610 --> 00:18:34.340
and so much love out as you

00:18:34.340 --> 00:18:36.720
relax the weight of your body.

00:18:36.720 --> 00:18:40.010
Close your eyes
and see how quickly

00:18:40.010 --> 00:18:45.709
you can surrender to stillness.

00:18:52.300 --> 00:18:57.040
How quick are you willing to
surrender to your own presence

00:18:57.040 --> 00:19:00.910
in the moment, this kind
of helps us get out of that

00:19:00.910 --> 00:19:04.236
place where we're
constantly reacting.

00:19:04.236 --> 00:19:08.015
And this can guide us to
this place where we're

00:19:09.900 --> 00:19:14.730
not reacting, but we
are in the practice.

00:19:14.730 --> 00:19:16.254
We know what it feels like

00:19:16.254 --> 00:19:21.173
to be present with what is.

00:19:22.200 --> 00:19:24.237
Present with ourselves.

00:19:28.810 --> 00:19:32.870
Living in this constant
state of reaction is exhausting,

00:19:32.870 --> 00:19:36.710
and it's not sustainable,
and it's not good for you.

00:19:36.710 --> 00:19:39.023
It's not good for
your nervous system.

00:19:41.500 --> 00:19:44.040
So if it's
difficult to be still here

00:19:44.040 --> 00:19:47.350
or you're not able to
do this flash of surrender

00:19:47.350 --> 00:19:50.700
that I talk
about often in class,

00:19:50.700 --> 00:19:52.852
just remember it's a practice.

00:19:56.140 --> 00:19:58.220
Take a deep breath
in and as you exhale,

00:19:58.220 --> 00:20:00.270
just observe your breath.

00:20:00.270 --> 00:20:02.550
Take a couple of
more quiet moments here

00:20:03.840 --> 00:20:06.067
to lie in that practice.

00:20:24.690 --> 00:20:28.750
Then gently draw your
right hand to your belly

00:20:28.750 --> 00:20:31.007
and your left
hand to your heart.

00:20:33.860 --> 00:20:36.880
Once again, as you inhale,
fill the belly up,

00:20:36.880 --> 00:20:38.050
this is a two-part breath.

00:20:38.050 --> 00:20:40.660
So the first part is
you fill the belly up.

00:20:40.660 --> 00:20:44.880
Second part is you
feel the lungs expand

00:20:46.020 --> 00:20:48.310
as you fill up through the chest.

00:20:49.190 --> 00:20:50.894
And then empty it, let it go.

00:20:52.380 --> 00:20:53.213
Let's do two more.

00:20:53.213 --> 00:20:55.960
Inhale, fill up
through the belly,

00:20:55.960 --> 00:20:57.710
fill it up, 
fill it up, fill it up.

00:20:58.800 --> 00:21:03.644
Then keep filling up through
the chest, feel the lungs fill.

00:21:05.102 --> 00:21:06.850
Expand through the rib cage

00:21:06.850 --> 00:21:08.500
and then exhale, let it go.

00:21:08.500 --> 00:21:11.300
And once more, here we go,
filling up through the belly.

00:21:12.510 --> 00:21:13.940
Breathe in,
breathe in, breathe in.

00:21:13.940 --> 00:21:15.620
Now through the chest,

00:21:15.620 --> 00:21:17.373
breathe in,
breathe in, breathe in.

00:21:18.600 --> 00:21:21.560
And exhale to let everything go.

00:21:21.560 --> 00:21:25.420
You can bat the
eyelashes open, start to move

00:21:25.420 --> 00:21:27.403
through the feet,
through the hands.

00:21:28.660 --> 00:21:32.950
Maybe walk the
knees up, palms together,

00:21:32.950 --> 00:21:36.130
thumbs all the way
up to the forehead.

00:21:36.130 --> 00:21:38.330
You rock.
You are my hero.

00:21:38.330 --> 00:21:40.130
Thank you so much for being here

00:21:40.130 --> 00:21:43.380
and for moving with me today.

00:21:43.380 --> 00:21:47.693
Closer to what matters most,

00:21:48.780 --> 00:21:52.563
moving closer and
closer toward the good stuff,

00:21:54.280 --> 00:21:57.260
the true stuff.
Love you so much.

00:21:57.260 --> 00:21:58.093
Take good care.

00:21:58.093 --> 00:22:00.730
I look forward to
seeing you tomorrow

00:22:00.730 --> 00:22:03.670
as we begin the
second half of this journey.

00:22:03.670 --> 00:22:05.300
So do not miss it.

00:22:05.300 --> 00:22:07.100
Take a deep breath in.

00:22:07.100 --> 00:22:08.748
And exhale.

00:22:10.370 --> 00:22:11.733
Namaste.

00:22:13.887 --> 00:22:17.931
(soft upbeat music)