WEBVTT

00:00:00.325 --> 00:00:02.565
- Hello, everyone
and welcome to Move.

00:00:02.565 --> 00:00:05.799
I'm Adriene and this is Benji

00:00:05.799 --> 00:00:07.382
and it's Day 3, baby.

00:00:07.382 --> 00:00:09.383
And we are going to
stretch not just our bodies,

00:00:09.383 --> 00:00:11.128
but our minds too.

00:00:11.128 --> 00:00:14.038
So hop into something
comfy and let's get started.

00:00:14.038 --> 00:00:17.277
(soft upbeat music)

00:00:29.676 --> 00:00:30.509
Alright, pals.

00:00:30.509 --> 00:00:34.581
Let's begin today's
practice lying on our backs.

00:00:34.581 --> 00:00:35.978
Yay.

00:00:35.978 --> 00:00:37.306
Come on down to the ground.

00:00:37.306 --> 00:00:39.766
We'll join Benji here.

00:00:41.815 --> 00:00:46.002
Extend the legs
out long, right away.

00:00:46.002 --> 00:00:47.582
Take a deep breath in

00:00:47.582 --> 00:00:49.912
as you reach your
fingertips all the way up

00:00:49.912 --> 00:00:52.758
and just take a nice full body,

00:00:52.758 --> 00:00:55.175
yep, you guessed it, stretch.

00:00:56.214 --> 00:00:57.805
Close your eyes.

00:00:58.899 --> 00:01:01.843
Take some soft, easy
movement here that feels good.

00:01:01.843 --> 00:01:03.108
Maybe it's pointing

00:01:03.108 --> 00:01:06.174
and flexing with the toes.

00:01:07.269 --> 00:01:09.297
Maybe it's opening

00:01:09.297 --> 00:01:11.937
and closing with the fingers.

00:01:13.592 --> 00:01:17.782
Circular movement 
with the wrists,

00:01:17.782 --> 00:01:19.732
with the ankles.

00:01:21.221 --> 00:01:26.256
Taking a yawn or a
sigh as we collectively

00:01:28.447 --> 00:01:31.488
and individually

00:01:31.488 --> 00:01:33.957
become more 
conscious of our breath

00:01:33.957 --> 00:01:35.428
and what a gift it is

00:01:35.428 --> 00:01:40.441
and how it can move
us forward and back.

00:01:42.712 --> 00:01:45.656
If we stop breathing,
what happens?

00:01:45.656 --> 00:01:47.844
We stop moving.

00:01:49.634 --> 00:01:50.731
Alright.

00:01:50.731 --> 00:01:52.837
And then
releasing that big stretch

00:01:52.837 --> 00:01:56.177
and coming now into a bit
of the opposite direction.

00:01:56.177 --> 00:01:57.910
So we just did a big expansion.

00:01:57.910 --> 00:02:00.005
Now we're coming
into a contraction.

00:02:00.005 --> 00:02:02.023
So hug your
knees into your chest.

00:02:02.023 --> 00:02:03.909
Actively draw your navel down.

00:02:03.909 --> 00:02:07.597
So it's not passive,
we really kind of squeeze

00:02:07.597 --> 00:02:08.782
through our center,

00:02:08.782 --> 00:02:12.959
hugging in feeling
those muscles in the center.

00:02:14.149 --> 00:02:15.864
The abs contract.

00:02:15.864 --> 00:02:18.040
Maybe you're
already a little sore

00:02:18.040 --> 00:02:21.937
just from a little
taste of core work yesterday.

00:02:21.937 --> 00:02:25.435
And the truth is we're always
doing center and core work

00:02:25.435 --> 00:02:27.977
in this practice throughout
this 30 Day Yoga Journey.

00:02:27.977 --> 00:02:30.959
So keep that in
mind and show up for it

00:02:30.959 --> 00:02:32.504
as much as you possibly can.

00:02:32.504 --> 00:02:37.063
And I feel like you
will feel the results

00:02:38.102 --> 00:02:39.271
and see the results,

00:02:39.271 --> 00:02:41.938
but most importantly, feel them.

00:02:43.307 --> 00:02:45.182
Lift the head, the neck,
the shoulders,

00:02:45.182 --> 00:02:46.577
no need to crunch here.

00:02:46.577 --> 00:02:49.093
Just nice and easy
lifting the head, the neck,

00:02:49.093 --> 00:02:54.680
the shoulders, just
accentuating that contraction.

00:02:56.995 --> 00:02:59.492
Lovely, and then release,
feet to the ground.

00:02:59.492 --> 00:03:00.728
Toes pointing forward.

00:03:00.728 --> 00:03:02.683
Head neck, shoulders,
come down, gently.

00:03:02.683 --> 00:03:04.743
Hands come to the earth

00:03:04.743 --> 00:03:06.959
and we're gonna come
into a nice gentle Bridge.

00:03:06.959 --> 00:03:09.031
So plant the feet firmly.

00:03:09.031 --> 00:03:11.527
And if you are not
familiar with Bridge Pose,

00:03:11.527 --> 00:03:14.070
go ahead and look at
me for this first one.

00:03:14.070 --> 00:03:16.024
So that then you
can do your first one

00:03:16.024 --> 00:03:19.625
without having to turn your
head to look at the screen.

00:03:19.625 --> 00:03:20.935
Alright, here we go.

00:03:20.935 --> 00:03:21.895
So inhale.

00:03:21.895 --> 00:03:23.606
We press into all
four corners of the feet

00:03:23.606 --> 00:03:27.126
and begin to peel up starting
with the bottom of the spine,

00:03:27.126 --> 00:03:29.487
and then working
our way up towards

00:03:29.487 --> 00:03:31.201
the base of the neck.

00:03:33.841 --> 00:03:38.090
Pressing into the ball
joint of your big toes firmly

00:03:38.090 --> 00:03:41.023
to keep the knees stacked.

00:03:41.023 --> 00:03:43.766
You start to feel
the glutes engage here,

00:03:43.766 --> 00:03:46.727
as you lift the hip
points up a little higher.

00:03:46.727 --> 00:03:48.820
Think about
pressing into your palms

00:03:48.820 --> 00:03:51.780
as your shins, move forward.

00:03:51.780 --> 00:03:54.023
Just some imagery to guide you.

00:03:54.023 --> 00:03:56.743
You may not feel a big shift,

00:03:56.743 --> 00:04:00.591
but we're working
on that alignment

00:04:02.548 --> 00:04:05.912
from this inner sensibility.

00:04:06.633 --> 00:04:08.442
Since I'm not there
in the room with you,

00:04:08.442 --> 00:04:09.873
it's the best way to go anyway

00:04:09.873 --> 00:04:14.279
but I feel like it's
a really empowering way

00:04:14.279 --> 00:04:15.721
to hang in your practice.

00:04:15.721 --> 00:04:18.023
Okay, we're
still here in bridge.

00:04:18.023 --> 00:04:19.078
She's still talking,

00:04:19.078 --> 00:04:22.413
take a deep breath in
and then exhale, release.

00:04:22.413 --> 00:04:23.768
Hopefully with that hold,

00:04:23.768 --> 00:04:28.029
you started to
turn on the glutes. (laughs)

00:04:28.029 --> 00:04:29.531
Hey-oh, let's try it again.

00:04:29.531 --> 00:04:30.847
Here we go. Inhale.

00:04:30.847 --> 00:04:32.607
Maybe this is your first one.

00:04:32.607 --> 00:04:33.822
Lifting up.

00:04:35.628 --> 00:04:40.281
So there's like an
imaginary block or ball.

00:04:40.281 --> 00:04:42.611
I like to think of
a little beach ball

00:04:42.611 --> 00:04:43.907
between the inner thighs.

00:04:43.907 --> 00:04:46.323
So you're squeezing.

00:04:46.323 --> 00:04:50.856
We start to lift the hip
points a little higher.

00:04:50.856 --> 00:04:53.713
Feel the strong
muscles of the legs.

00:04:53.713 --> 00:04:56.669
Turn on the glutes.

00:04:56.669 --> 00:04:58.001
Turn on.

00:05:00.258 --> 00:05:04.290
Hm, couple more breaths here,
maybe three to five.

00:05:04.290 --> 00:05:07.040
As you lift the
chest to the chin

00:05:07.955 --> 00:05:09.955
and the chin to the sky.

00:05:11.080 --> 00:05:13.088
Chest to the chin,
chin to the sky.

00:05:13.088 --> 00:05:15.935
If you want, you can keep
your elbows lifted to the ground

00:05:15.935 --> 00:05:18.417
and just bend at the elbows,

00:05:18.417 --> 00:05:19.374
but keep them on the ground

00:05:19.374 --> 00:05:22.035
and lift your fingertips 
up towards the sky.

00:05:22.035 --> 00:05:24.466
For three, you're here for two

00:05:24.466 --> 00:05:28.626
and on the one
soften everything.

00:05:29.651 --> 00:05:30.736
Beautiful.

00:05:30.736 --> 00:05:33.619
And we'll just allow the
knees to fall to one side

00:05:33.619 --> 00:05:35.202
and then the other.

00:05:36.320 --> 00:05:39.487
Kind of massaging
those glute muscles.

00:05:45.711 --> 00:05:47.626
Alright.

00:05:47.626 --> 00:05:49.349
And then we'll hug
the knees into the chest.

00:05:49.349 --> 00:05:51.889
This time, bring the hands
to the backs of the thighs.

00:05:51.889 --> 00:05:52.994
And you're just gonna start

00:05:52.994 --> 00:05:55.810
to rock and roll up and
down the length of your spine.

00:05:55.810 --> 00:05:57.732
Have some fun with it.

00:05:57.732 --> 00:06:01.065
And this is your
time to move your body,

00:06:02.001 --> 00:06:04.796
to allow
yourself to be moved too.

00:06:04.796 --> 00:06:07.805
So that's why we
start by coming here

00:06:07.805 --> 00:06:09.241
and letting go of
any expectations.

00:06:09.241 --> 00:06:13.873
So we can really
open up some new space,

00:06:13.873 --> 00:06:17.258
some new drawers to explore.

00:06:17.258 --> 00:06:20.356
Okay, the next time you
rock and roll all the way up.

00:06:20.356 --> 00:06:22.403
We're going to come
all the way forward

00:06:22.403 --> 00:06:24.579
into Downward Facing Dog.

00:06:27.136 --> 00:06:28.625
So spread the fingertips.

00:06:28.625 --> 00:06:29.918
Hips come up high.

00:06:29.918 --> 00:06:31.648
There's no rush.
Take your time.

00:06:31.648 --> 00:06:33.058
Take your dog on
a little walk here,

00:06:33.058 --> 00:06:35.225
pedaling through the feet.

00:06:36.211 --> 00:06:38.856
Of course, bending
one knee than the other.

00:06:41.826 --> 00:06:45.177
And now think of
your front body,

00:06:46.015 --> 00:06:47.786
supporting your back body here.

00:06:47.786 --> 00:06:50.364
And if that's 
just like what, (laughs)

00:06:50.364 --> 00:06:53.073
you know, you may
not catch everything.

00:06:53.073 --> 00:06:54.586
You may,
everything may not resonate,

00:06:54.586 --> 00:06:55.610
but on the off chance

00:06:55.610 --> 00:06:58.787
that one thing I
say resonates with

00:07:00.510 --> 00:07:04.524
a certain group of people
then I'm gonna keep sharing.

00:07:04.524 --> 00:07:06.593
But if it doesn't
resonate with you, no worries.

00:07:06.593 --> 00:07:08.083
You just keep doing you.

00:07:08.083 --> 00:07:12.989
Breathing, supporting yourself,
finding ways to move

00:07:12.989 --> 00:07:16.062
that feels supportive and true

00:07:16.062 --> 00:07:18.919
and lead you towards
your version of whole.

00:07:18.919 --> 00:07:20.727
Okay, we're gonna criss-cross.

00:07:20.727 --> 00:07:25.216
We're gonna step all the
way up to the top of the mat

00:07:25.216 --> 00:07:26.842
where we'll meet
in a Forward Fold.

00:07:26.842 --> 00:07:29.698
Feet hip width apart.

00:07:29.698 --> 00:07:32.322
Bend your knees generously.

00:07:32.322 --> 00:07:35.091
Clasp opposite
elbow with opposite hand.

00:07:35.091 --> 00:07:37.318
And we're gonna rock a
little side to side here.

00:07:37.318 --> 00:07:38.901
It's important that
you bend the knees,

00:07:38.901 --> 00:07:41.350
feel that nice big
stretch in the lower back.

00:07:41.350 --> 00:07:42.883
So we want to
protect the low back here.

00:07:42.883 --> 00:07:44.644
Strong legs.

00:07:44.644 --> 00:07:47.895
Really mindful
placement of the feet.

00:07:47.895 --> 00:07:52.429
Always, always on
the mat here with me.

00:07:52.429 --> 00:07:56.346
So really, just pay
attention to your patterns.

00:07:59.445 --> 00:08:02.022
We don't have to course
correct everything, right?

00:08:02.022 --> 00:08:04.266
It's just about me being mindful,
having the awareness.

00:08:04.266 --> 00:08:06.502
Oh, okay. My left foot 
always turns out like that.

00:08:06.502 --> 00:08:08.035
Well, interesting.

00:08:08.035 --> 00:08:09.237
Let me work with that.

00:08:09.237 --> 00:08:10.641
Let me move with that

00:08:10.641 --> 00:08:14.302
and make sure I'm
working for myself

00:08:14.302 --> 00:08:16.199
rather than against.

00:08:18.448 --> 00:08:21.670
Release the arms.
Roll it up, nice and slow.

00:08:21.670 --> 00:08:26.499
Next, we'll move
to Mountain Pose

00:08:26.499 --> 00:08:28.851
where I'll invite you
to take a deep breath in

00:08:28.851 --> 00:08:31.142
once you land there.

00:08:32.187 --> 00:08:34.685
And a long exhale.

00:08:39.815 --> 00:08:44.201
Again, nice firm
mindful placement of the feet.

00:08:45.579 --> 00:08:48.131
Maybe you walk
the feet in together

00:08:48.131 --> 00:08:50.048
so that you're arch to arch,

00:08:50.048 --> 00:08:51.750
but feel free to
stay hip width apart.

00:08:51.750 --> 00:08:53.899
On your next deep breath in,

00:08:53.899 --> 00:08:55.896
lift the chest,
relax the shoulders.

00:08:55.896 --> 00:08:58.921
Maybe allow yourself
to enjoy this next move.

00:08:58.921 --> 00:09:00.313
So big inhale.
Let's do it together.

00:09:00.313 --> 00:09:03.300
We're gonna
reach towards the sky.

00:09:03.300 --> 00:09:06.300
Exhale, bend the knees, 
Forward Fold.

00:09:07.294 --> 00:09:08.798
Inhale, lift up halfway.

00:09:08.798 --> 00:09:10.582
Find that long neck.

00:09:10.582 --> 00:09:12.145
Palms come to the thighs here,

00:09:12.145 --> 00:09:13.847
pull the elbows back.

00:09:13.847 --> 00:09:16.420
Good, exhale, soften,
and release everything.

00:09:16.420 --> 00:09:19.846
Back up the way it came, 
inhale, reach for the sky.

00:09:19.846 --> 00:09:21.591
Reverse it.

00:09:21.591 --> 00:09:22.803
Don't flip it, but reverse it.

00:09:22.803 --> 00:09:25.946
And then we're going to
bend the elbows as you exhale.

00:09:25.946 --> 00:09:28.198
Good, inhale, reach up.

00:09:28.198 --> 00:09:29.254
Repeat twice more.

00:09:29.254 --> 00:09:31.803
Exhale, bend the elbows.
Lift your chest.

00:09:31.803 --> 00:09:33.983
Inhale, reach up.

00:09:33.983 --> 00:09:36.759
And exhale, bend the elbows.

00:09:36.759 --> 00:09:40.228
Good, inhale, reach up.

00:09:40.228 --> 00:09:41.252
Sorry, got excited.

00:09:41.252 --> 00:09:45.071
Exhale, float it all
the way down, Forward Fold.

00:09:45.071 --> 00:09:48.214
Alright, bend the knees 
very generously.

00:09:48.214 --> 00:09:51.044
You're either feet
together or hip width apart.

00:09:51.044 --> 00:09:53.284
We're gonna send the
right fingertips to the earth

00:09:53.284 --> 00:09:57.478
or to a block or to a blanket.

00:09:57.478 --> 00:10:00.806
So you can always
bring the earth up to you.

00:10:02.039 --> 00:10:04.400
And then slow and steady,

00:10:04.400 --> 00:10:06.933
as if you were
pulling a bow and arrow back,

00:10:06.933 --> 00:10:08.375
you're gonna bring 
your left fingertips

00:10:08.375 --> 00:10:09.844
to your right wrist.

00:10:09.844 --> 00:10:11.621
We're gonna keep
the right knee bent,

00:10:11.621 --> 00:10:13.926
as we slowly straighten
through the left leg.

00:10:13.926 --> 00:10:15.896
And we're gonna
reach the left fingertips

00:10:15.896 --> 00:10:17.786
all the way up
towards the sky here.

00:10:17.786 --> 00:10:18.874
Right knee is bent.

00:10:18.874 --> 00:10:23.912
Left knee is
straight but not locked.

00:10:23.912 --> 00:10:26.965
And the neck is
long and beautiful.

00:10:28.392 --> 00:10:32.068
Beautiful, inhale in, breathe
into the left side waist.

00:10:32.068 --> 00:10:34.126
Exhale, slow and steady.

00:10:34.126 --> 00:10:35.304
We'll switch.

00:10:35.304 --> 00:10:36.775
Bend both knees to start.

00:10:36.775 --> 00:10:38.826
Left fingertips
come to the ground

00:10:38.826 --> 00:10:41.273
or to your support system.

00:10:42.135 --> 00:10:43.048
And here we go.

00:10:43.048 --> 00:10:46.120
Keep the left knee bent as
you peel the right hip crease.

00:10:46.120 --> 00:10:48.337
So the right hip crease
is really what's lifting

00:10:48.337 --> 00:10:50.248
or lengthening that leg,

00:10:50.248 --> 00:10:53.817
not the knee, but the
right hip crease lifts.

00:10:53.817 --> 00:10:55.699
And we reach the
right fingertips

00:10:55.699 --> 00:10:57.256
all the way up towards the sky.

00:10:57.256 --> 00:10:59.002
Breathe deep here.

00:11:00.026 --> 00:11:02.571
Again, right leg
straight but not locked.

00:11:02.571 --> 00:11:03.967
Good.

00:11:03.967 --> 00:11:07.947
Inhale and again, use
your exhale to slowly guide

00:11:07.947 --> 00:11:12.217
the right fingertips
all the way back down.

00:11:12.217 --> 00:11:13.146
Beautiful.

00:11:13.146 --> 00:11:15.496
Inhale, halfway lift.
You got this.

00:11:15.496 --> 00:11:17.864
Exhale to soften and fold.

00:11:17.864 --> 00:11:19.051
Plant the palms here.

00:11:19.051 --> 00:11:21.764
Step one foot back, 
then the other.

00:11:21.764 --> 00:11:23.430
I'm sharing.
Oh, sorry Benji.

00:11:23.430 --> 00:11:25.096
Can I have my mat?
Okay.

00:11:25.096 --> 00:11:26.199
Plank Pose.

00:11:26.199 --> 00:11:27.799
You got this, or Half Plank.

00:11:27.799 --> 00:11:30.278
So knees on the
ground or knees lifted.

00:11:30.278 --> 00:11:31.111
Here we go.

00:11:31.111 --> 00:11:33.692
We're gonna slowly 
turn onto the heels.

00:11:33.692 --> 00:11:34.963
You're gonna turn your heels

00:11:34.963 --> 00:11:37.626
towards the right side of
your mat and just inhale.

00:11:37.626 --> 00:11:39.302
Reach your left fingertips up

00:11:39.302 --> 00:11:42.600
as you lift your right
hips up towards the sky.

00:11:42.600 --> 00:11:44.501
Good, then slowly lower.

00:11:44.501 --> 00:11:46.760
If you're on your knees,
you just do this on your knees.

00:11:46.760 --> 00:11:49.670
Stacking the knees
and lifting up here

00:11:49.670 --> 00:11:51.992
into a little Half Plank.

00:11:53.166 --> 00:11:54.988
And then
everyone back to center,

00:11:54.988 --> 00:11:57.906
just a little taste
lower to the belly.

00:11:59.411 --> 00:12:02.311
Hands in line with the ribs,
squeeze the elbows in.

00:12:02.311 --> 00:12:03.382
Follow your breath.

00:12:03.382 --> 00:12:05.565
As you inhale, lift your heart,

00:12:05.565 --> 00:12:07.257
keep the skin of the face soft.

00:12:07.257 --> 00:12:09.350
So if you're clenching
in the forehead or the jaw,

00:12:09.350 --> 00:12:13.786
relax and then slowly bring
it back down as you breathe out.

00:12:13.786 --> 00:12:15.334
Good, inhale.

00:12:15.334 --> 00:12:16.946
Come back to all fours.

00:12:16.946 --> 00:12:20.084
So nice neutral spine,
Tabletop Position.

00:12:20.084 --> 00:12:22.415
And exhale, 
draw the navel up to feel

00:12:22.415 --> 00:12:25.029
that length in the low back.

00:12:25.029 --> 00:12:26.075
Good. Here we go.

00:12:26.075 --> 00:12:27.846
Press in to the
top of the left foot.

00:12:27.846 --> 00:12:30.150
As you extend
the right foot out,

00:12:30.150 --> 00:12:31.836
press into the right hand

00:12:31.836 --> 00:12:35.432
as you reach the
left hand forward.

00:12:35.432 --> 00:12:37.112
Here we go.
Inhale in.

00:12:37.112 --> 00:12:40.169
Exhale, rounding
through the spine.

00:12:40.169 --> 00:12:42.434
Reel it in, contract.

00:12:42.434 --> 00:12:47.000
Inhale, expand.
Reach and stretch.

00:12:47.000 --> 00:12:50.498
Exhale, contract, bring it in.

00:12:50.498 --> 00:12:51.539
With your breath, inhale.

00:12:51.539 --> 00:12:53.592
Spread the fingers.
Spread the toes.

00:12:53.592 --> 00:12:55.861
Reach, stretch it out.

00:12:55.861 --> 00:12:57.135
One last time.

00:12:57.135 --> 00:13:00.353
Here we go.
Navel draws in, contract.

00:13:00.353 --> 00:13:02.426
After contraction 
comes expansion.

00:13:02.426 --> 00:13:04.676
Inhale, reach it forward.

00:13:04.676 --> 00:13:06.759
Good, release and switch.

00:13:08.038 --> 00:13:08.871
Right into it.

00:13:08.871 --> 00:13:11.366
Inhale, sending
right fingertips forward,

00:13:11.366 --> 00:13:13.427
left foot back.

00:13:13.427 --> 00:13:17.124
And exhale, reel it in.

00:13:18.275 --> 00:13:21.384
With your breath,
inhale, expand.

00:13:21.384 --> 00:13:23.028
Move with control.

00:13:23.028 --> 00:13:25.568
And exhale, 
navel draws in and up.

00:13:25.568 --> 00:13:28.113
You got this.
Reel it in.

00:13:28.113 --> 00:13:30.434
Stay with it. The mind wants 
to give up before the body.

00:13:30.434 --> 00:13:31.347
You got this.

00:13:31.347 --> 00:13:34.064
Inhale, extend, stretch.

00:13:34.064 --> 00:13:38.087
And exhale, hug it in, 
squeeze, squeeze, squeeze,

00:13:38.087 --> 00:13:40.473
and release, beautiful.

00:13:40.473 --> 00:13:43.200
Knees super wide,
as wide as the mat.

00:13:43.200 --> 00:13:46.016
Toes to touch.
Send the hips back.

00:13:46.016 --> 00:13:48.091
Really keep nice 
active arms here.

00:13:48.091 --> 00:13:51.094
So reach the fingertips forward,
stretch, stretch, stretch.

00:13:51.094 --> 00:13:54.114
And then allow your
head and your heart,

00:13:54.114 --> 00:13:55.970
your shoulders to melt.

00:13:55.970 --> 00:13:59.275
And for this moment,
allow the belly to be soft

00:13:59.275 --> 00:14:02.117
and moveable with your breath.

00:14:21.280 --> 00:14:22.304
Beautiful.

00:14:22.304 --> 00:14:24.899
Slowly, come back to all fours.

00:14:24.899 --> 00:14:26.497
Walk the knees
underneath the hips,

00:14:26.497 --> 00:14:27.731
curl the toes under

00:14:27.731 --> 00:14:30.101
and send your
hips up high and back.

00:14:30.101 --> 00:14:32.067
Downward Facing Dog.

00:14:32.727 --> 00:14:34.387
On your next inhale,

00:14:34.387 --> 00:14:37.455
we're gonna lift
the right leg up high.

00:14:37.455 --> 00:14:41.191
Exhale, step it all
the way up into our lunge.

00:14:43.074 --> 00:14:46.071
Today, we're gonna
pivot on the back foot,

00:14:46.071 --> 00:14:48.433
send the fingertips forward.

00:14:48.433 --> 00:14:50.464
So we've kind of
turned everything on.

00:14:50.464 --> 00:14:52.337
So you have a nice
strong base here,

00:14:52.337 --> 00:14:54.113
turned everything on.
Wink, wink.

00:14:54.113 --> 00:14:57.489
Send the fingertips forward
up and back for Warrior I.

00:14:57.489 --> 00:14:59.714
So the right hip
crease is pulling back.

00:14:59.714 --> 00:15:02.047
The left toes are turned in.

00:15:02.995 --> 00:15:05.986
We're pressing into the
outer edge of that back foot.

00:15:05.986 --> 00:15:08.542
We're pressing into all
four corners of the front foot.

00:15:08.542 --> 00:15:10.611
Fingertips reach up high.

00:15:10.611 --> 00:15:12.002
If this is much
too much for you,

00:15:12.002 --> 00:15:14.643
hands can be together
at the heart in prayer

00:15:14.643 --> 00:15:17.693
or on the waistline.

00:15:20.347 --> 00:15:22.690
Head over heart,
heart over pelvis.

00:15:22.690 --> 00:15:25.139
Breathe deep.
Notice the sensation here.

00:15:25.139 --> 00:15:26.688
So don't wait
for the next thing.

00:15:26.688 --> 00:15:27.808
Explore.

00:15:27.808 --> 00:15:28.979
Let your breath move you.

00:15:28.979 --> 00:15:30.908
Feel the power of that back leg.

00:15:30.908 --> 00:15:32.529
Engage your left inner thigh.

00:15:32.529 --> 00:15:34.257
Draw your navel in and up.

00:15:34.257 --> 00:15:35.490
Lift your heart.

00:15:35.490 --> 00:15:38.990
Quietly whisper
something kind to yourself

00:15:40.061 --> 00:15:43.260
and then open it up,
Warrior II, boom.

00:15:43.260 --> 00:15:45.235
Pull the pinkies back.

00:15:45.235 --> 00:15:47.629
Front knee over front ankle.
Sink into it.

00:15:47.629 --> 00:15:50.924
Lift up from the pelvic floor.

00:15:50.924 --> 00:15:52.079
Yoga asana is so cool

00:15:52.079 --> 00:15:53.873
because you get to
play with gravity.

00:15:53.873 --> 00:15:58.230
You get to kind of
move through space

00:15:58.230 --> 00:16:03.670
in a way that we just
simply don't naturally

00:16:03.670 --> 00:16:05.295
do in our day to day anymore.

00:16:05.295 --> 00:16:06.611
But we do now

00:16:06.611 --> 00:16:08.755
because we're on a 30
Day Yoga Journey together.

00:16:08.755 --> 00:16:09.908
Keep the front knee bent,

00:16:09.908 --> 00:16:12.081
reach the right
fingertips all the way up

00:16:12.081 --> 00:16:14.078
and back, Peaceful Warrior.

00:16:14.078 --> 00:16:15.856
So don't collapse
in that back leg.

00:16:15.856 --> 00:16:18.690
Let the back leg
be super strong here.

00:16:18.690 --> 00:16:21.918
So that left
inner thigh is engaged.

00:16:21.918 --> 00:16:24.403
Good, inhale in, exhale,

00:16:24.403 --> 00:16:27.253
right elbow to the right thigh.

00:16:29.041 --> 00:16:30.449
Good, then just
like we did before,

00:16:30.449 --> 00:16:31.968
as if you're
pulling a bow and arrow,

00:16:31.968 --> 00:16:35.279
you're gonna glide your
left fingertips across the chest

00:16:35.279 --> 00:16:37.343
and up towards the sky here.

00:16:37.343 --> 00:16:40.401
Really rebend in
that front knee,

00:16:40.401 --> 00:16:42.907
pressing through the outer
edge of that back foot firmly

00:16:42.907 --> 00:16:46.922
to engage through the
inseam of your left leg.

00:16:46.922 --> 00:16:49.297
Neck is nice and
long and you're beautiful.

00:16:49.297 --> 00:16:50.645
Inhale in.

00:16:50.645 --> 00:16:52.901
Exhale, take it all 
the way down.

00:16:52.901 --> 00:16:54.498
We're gonna pivot 
on the back foot.

00:16:54.498 --> 00:16:55.925
Back heel's lifted.

00:16:55.925 --> 00:16:57.330
Take that right fingertips,

00:16:57.330 --> 00:16:59.624
Take those right fingertips
all the way up towards the sky.

00:16:59.624 --> 00:17:01.614
Big twist, big breath.

00:17:01.614 --> 00:17:03.614
And exhale to bring
it all the way down.

00:17:03.614 --> 00:17:04.837
You rock.

00:17:04.837 --> 00:17:05.937
Step the right foot back

00:17:05.937 --> 00:17:08.851
straight to
Downward Facing Dog you go.

00:17:08.851 --> 00:17:12.683
Inhale in deeply as
the hips go up high.

00:17:12.683 --> 00:17:15.379
And exhale completely.

00:17:15.379 --> 00:17:17.009
Allow the heels to get heavy.

00:17:17.009 --> 00:17:19.487
No worries if 
they're touching the ground

00:17:19.487 --> 00:17:22.138
or not necessary, not needed.

00:17:22.138 --> 00:17:25.475
Maybe they will
one day, maybe not.

00:17:25.475 --> 00:17:27.266
Alright, here we go.

00:17:27.266 --> 00:17:30.518
Anchor, lift the
left leg up high.

00:17:30.518 --> 00:17:32.035
Deep breath in.

00:17:32.995 --> 00:17:34.917
Exhale, slow and steady.

00:17:34.917 --> 00:17:36.884
Step it all the way forward.

00:17:36.884 --> 00:17:38.323
We'll pivot on the back foot.

00:17:38.323 --> 00:17:41.556
So the right toes are pointed
towards the front right corner

00:17:41.556 --> 00:17:43.510
of wherever you're practicing.

00:17:43.510 --> 00:17:46.416
Maybe your yoga mat 
or maybe the room.

00:17:46.416 --> 00:17:48.598
left hip crease pulls back

00:17:48.598 --> 00:17:50.678
and we rise up strong.

00:17:50.678 --> 00:17:52.454
This shape, 
this pose is called Warrior

00:17:52.454 --> 00:17:54.514
so rise up like one.

00:17:54.514 --> 00:17:57.043
Like the one you already are.

00:17:59.749 --> 00:18:04.212
And find your hands on
your waist, palms at the heart,

00:18:04.212 --> 00:18:06.614
or reach the
fingertips with energy

00:18:06.614 --> 00:18:08.291
all the way up towards the sky

00:18:08.291 --> 00:18:10.787
as you breathe into your belly.

00:18:10.787 --> 00:18:12.320
So careful that your inhales,

00:18:12.320 --> 00:18:14.012
as we start to
add more postures,

00:18:14.012 --> 00:18:17.635
aren't getting high up
in like your shoulders.

00:18:17.635 --> 00:18:20.884
So allow that breath,
that downward breath

00:18:22.207 --> 00:18:25.587
to occur the more 
we layer on with shape.

00:18:25.587 --> 00:18:29.514
Breathing down into the
belly as you breathe in.

00:18:29.514 --> 00:18:31.111
Then allowing it
to come up and out

00:18:31.111 --> 00:18:34.450
through the nose or the mouth.

00:18:35.862 --> 00:18:37.304
Alright, inhale in.

00:18:37.304 --> 00:18:38.631
One more breath here.

00:18:38.631 --> 00:18:40.684
Feel the power in that back leg.

00:18:40.684 --> 00:18:43.536
Exhale. Open up to 
the right, Warrior II.

00:18:43.536 --> 00:18:45.432
Now I widened my
stance just a bit

00:18:45.432 --> 00:18:47.090
from Warrior I to Warrior II.

00:18:47.090 --> 00:18:49.417
You feel it out.
Front knee is bent.

00:18:49.417 --> 00:18:51.000
I'm meeting my edge here.

00:18:51.000 --> 00:18:52.054
I am working.

00:18:52.054 --> 00:18:55.207
I'm pressing through the
outer edge of my right foot,

00:18:55.207 --> 00:18:57.845
engaging my right inner thigh.

00:18:57.845 --> 00:19:00.041
I'm reaching well
beyond my yoga mat.

00:19:00.041 --> 00:19:02.773
I am an energetic being right,

00:19:02.773 --> 00:19:06.023
moving beyond this space.

00:19:06.872 --> 00:19:08.372
Just roll with me.

00:19:09.270 --> 00:19:10.264
Beautiful.

00:19:10.264 --> 00:19:12.009
Front knee over front ankle.

00:19:12.009 --> 00:19:14.725
Make sure you're not
leaning forward in the spine,

00:19:14.725 --> 00:19:16.832
but we're nice and
stacked head, heart and pelvis.

00:19:16.832 --> 00:19:19.894
So pull back a
little bit if you need to.

00:19:19.894 --> 00:19:21.966
Alright, you rock, inhale.
Keep the front knee bent.

00:19:21.966 --> 00:19:22.693
I know you're working hard.

00:19:22.693 --> 00:19:24.489
Send the left
fingertips up high,

00:19:24.489 --> 00:19:26.828
feel that big stretch
in the left side body.

00:19:26.828 --> 00:19:28.675
Peaceful Warrior.

00:19:30.423 --> 00:19:32.645
And then navel draws
in from your center.

00:19:32.645 --> 00:19:35.032
Nice and easy
bend that left elbow.

00:19:35.032 --> 00:19:37.479
Bring it to the
top of the left thigh

00:19:37.479 --> 00:19:40.182
and trace your right
fingertips across the chest.

00:19:40.182 --> 00:19:43.382
Just reminding you to stay
nice at open in the heart.

00:19:43.382 --> 00:19:45.472
The collarbone,
broad through the chest

00:19:45.472 --> 00:19:47.363
as you reach the
right fingertips up high.

00:19:47.363 --> 00:19:49.099
Back leg is still strong.

00:19:49.099 --> 00:19:52.927
So is the front leg, 
core connected?

00:19:54.569 --> 00:19:55.768
Neck is nice and long.

00:19:55.768 --> 00:19:58.070
Inhale, breathe in.
You're doing great.

00:19:58.070 --> 00:19:59.672
Exhale, slow and steady.

00:19:59.672 --> 00:20:00.905
Right hand comes down.

00:20:00.905 --> 00:20:04.372
We pivot on the back
foot and on an inhale,

00:20:04.372 --> 00:20:06.452
we send the left
fingertips up towards the sky.

00:20:06.452 --> 00:20:09.635
Big twist, big breath.

00:20:09.635 --> 00:20:13.774
So good (chuckles) for the body.

00:20:15.608 --> 00:20:17.302
So good for the mind.

00:20:17.302 --> 00:20:18.948
Here we go. Inhale.

00:20:18.948 --> 00:20:20.408
Exhale.

00:20:20.408 --> 00:20:22.328
Follow the breath down.

00:20:22.328 --> 00:20:23.527
Plank Pose.

00:20:23.527 --> 00:20:25.398
Last Plank so you got this.

00:20:25.398 --> 00:20:26.274
Here we go.

00:20:26.274 --> 00:20:27.362
Or Half Plank.

00:20:27.362 --> 00:20:29.137
You're gonna tick-
tock to send the heels

00:20:29.137 --> 00:20:31.318
over towards the
right side of the mat.

00:20:31.318 --> 00:20:32.980
Send the left
fingertips up high.

00:20:32.980 --> 00:20:35.077
Lift your hips up

00:20:35.077 --> 00:20:38.821
so you're really
engaging those right obliques.

00:20:38.821 --> 00:20:41.304
Rad. And then slowly
come through center.

00:20:41.304 --> 00:20:42.631
Take it to the other side.

00:20:42.631 --> 00:20:44.039
You got this, last one.

00:20:44.039 --> 00:20:45.974
Press away from your yoga mat.

00:20:45.974 --> 00:20:48.997
Lift the hips, inhale,
reach toward the sky.

00:20:48.997 --> 00:20:51.330
We can also be here in half.

00:20:52.595 --> 00:20:53.878
Killing it, doin' awesome.

00:20:53.878 --> 00:20:56.534
And then slowly
bring it back down,

00:20:56.534 --> 00:20:58.136
lower to the belly.

00:20:58.136 --> 00:20:59.799
Inhale, open the chest.

00:20:59.799 --> 00:21:01.366
Feel that stretch
through the front body.

00:21:01.366 --> 00:21:02.996
Cobra.

00:21:02.996 --> 00:21:07.638
Exhale, soften, melt, melt,
melt everything down.

00:21:07.638 --> 00:21:08.679
Beautiful.

00:21:08.679 --> 00:21:11.717
Slowly press up to all fours.

00:21:11.717 --> 00:21:14.967
Walk the knees together,
feet together,

00:21:16.138 --> 00:21:18.326
and then send the hips back.

00:21:18.326 --> 00:21:20.839
Gently paint, you can
pick a color if you like,

00:21:20.839 --> 00:21:23.749
just paint your yoga
mat with your palms.

00:21:23.749 --> 00:21:24.679
Right, why not?

00:21:24.679 --> 00:21:26.215
Flick the fingertips back.

00:21:26.215 --> 00:21:28.057
Let go of that which
is no longer serving you.

00:21:28.057 --> 00:21:29.317
Let it go, man.

00:21:29.317 --> 00:21:34.080
And then soften and
release into your Child's Pose.

00:21:34.080 --> 00:21:36.802
So my Child's Pose may
not be amazing for you

00:21:36.802 --> 00:21:38.759
so you can, you
can play around here.

00:21:38.759 --> 00:21:42.172
You can also sit up nice and
tall cross-legged or kneeling

00:21:42.172 --> 00:21:45.795
and just place one
palm on top of the other.

00:21:47.540 --> 00:21:49.198
I'm just gonna
close the eyes here

00:21:49.198 --> 00:21:52.619
and start to allow

00:21:54.205 --> 00:21:56.752
our movement practice

00:21:58.293 --> 00:22:02.827
to just kind of
integrate with the self.

00:22:05.347 --> 00:22:10.021
Allow everything that
the body just experienced

00:22:10.021 --> 00:22:14.096
to just be received.

00:22:20.551 --> 00:22:23.551
Enjoy the sound
of your breath here.

00:22:32.212 --> 00:22:36.487
And then slowly press into
the palms and we'll come up.

00:22:36.487 --> 00:22:38.949
If anyone is in a
seated posture, great.

00:22:38.949 --> 00:22:40.549
We're gonna
come to meet you there.

00:22:40.549 --> 00:22:42.167
So we're going to
come into a seat.

00:22:42.167 --> 00:22:43.749
You can either stay kneeling

00:22:43.749 --> 00:22:46.582
or you can come
into cross-legged.

00:22:48.246 --> 00:22:50.102
Sit up on
anything you might need.

00:22:50.102 --> 00:22:52.679
Benji, Benji,
you're good right there?

00:22:52.679 --> 00:22:53.512
Okay.

00:22:54.602 --> 00:22:56.516
And then we'll just take the
left hand down to the earth.

00:22:56.516 --> 00:22:59.463
If you're on your knees,
you might do fingertips.

00:22:59.463 --> 00:23:02.296
Just send the right
fingertips up and over

00:23:02.296 --> 00:23:05.671
for one last
little stretch here.

00:23:05.671 --> 00:23:07.365
And then maybe you
come up through center

00:23:07.365 --> 00:23:09.814
or maybe you
come through center.

00:23:09.814 --> 00:23:12.549
You get to decide
how you move, right,

00:23:12.549 --> 00:23:14.005
ultimately in life.

00:23:14.005 --> 00:23:17.009
So here we go, 
taking it to the other side.

00:23:21.307 --> 00:23:24.056
And then either right
back to center by coming up

00:23:24.056 --> 00:23:26.117
or through maybe here

00:23:26.117 --> 00:23:29.570
and then we'll all
come to find stillness.

00:23:29.570 --> 00:23:31.361
maybe close the eyes,

00:23:31.361 --> 00:23:34.506
head over heart, 
heart over pelvis.

00:23:39.348 --> 00:23:43.297
Day 3 in the books.

00:23:44.982 --> 00:23:48.575
We'll continue to
add on and explore.

00:23:50.838 --> 00:23:55.088
And just remember the
hardest part is getting here.

00:23:56.807 --> 00:24:01.078
Thank you so much for sharing
your time and energy with me

00:24:01.078 --> 00:24:02.701
and with all of
the beautiful people

00:24:02.701 --> 00:24:05.445
who are moving together today.

00:24:06.875 --> 00:24:08.046
Great work.

00:24:09.064 --> 00:24:10.661
Bring the palms together.

00:24:10.661 --> 00:24:12.447
Inhale in deeply.

00:24:14.021 --> 00:24:16.008
And exhale to bow.

00:24:17.304 --> 00:24:19.285
Thanks everyone.
Take good care.

00:24:19.285 --> 00:24:20.633
Namaste.

00:24:22.810 --> 00:24:26.997
(soft upbeat music)