WEBVTT

00:00:00.230 --> 00:00:02.630
- Hey, everyone.
Welcome back to Move.

00:00:02.630 --> 00:00:06.903
It is Day 18, 
a day in which we

00:00:06.903 --> 00:00:08.600
savor.

00:00:08.600 --> 00:00:10.705
Let's get started.

00:00:10.705 --> 00:00:14.443
(soft upbeat music)

00:00:25.710 --> 00:00:27.880
Alrighty, my darling friends.

00:00:27.880 --> 00:00:30.210
Let's come into a
nice comfortable seat.

00:00:30.210 --> 00:00:31.720
Sit up nice and tall,

00:00:31.720 --> 00:00:33.700
lengthen through
the crown of the head.

00:00:33.700 --> 00:00:34.861
Take a deep breath in.

00:00:34.861 --> 00:00:38.230
As you do so, squeeze the
shoulders up to the ears.

00:00:38.230 --> 00:00:40.883
And then exhale,
pull them back and down.

00:00:42.160 --> 00:00:42.993
Jumping right in.

00:00:42.993 --> 00:00:46.660
Inhale, squeeze and
lift shoulders to ears.

00:00:46.660 --> 00:00:48.963
And exhale, drop 'em down.

00:00:49.810 --> 00:00:52.510
Inhale, squeeze and lift,
squeeze and lift.

00:00:52.510 --> 00:00:54.490
Exhale, drop 'em down.

00:00:54.490 --> 00:00:57.100
Then keep a little weight
tagging down in the elbows

00:00:57.100 --> 00:00:59.210
as you lift your chest.

00:00:59.210 --> 00:01:01.453
You can close your
eyes if you like here.

00:01:02.480 --> 00:01:04.700
And continue to
gently deepen your breath.

00:01:04.700 --> 00:01:08.023
It's Day 18. Amazing.

00:01:09.360 --> 00:01:12.280
This is an incredible

00:01:13.600 --> 00:01:17.340
opportunity for you today,

00:01:17.340 --> 00:01:22.340
an invitation to
practice really enjoying,

00:01:22.340 --> 00:01:24.373
tasting every move,

00:01:25.530 --> 00:01:27.843
paying attention to sensation,

00:01:29.000 --> 00:01:32.470
savoring this time that
you've carved out for yourself,

00:01:32.470 --> 00:01:35.310
and really
recognizing or remembering

00:01:35.310 --> 00:01:37.557
that that is the practice.

00:01:40.050 --> 00:01:42.873
Being really present
with your experience,

00:01:44.250 --> 00:01:45.320
no matter what it is,

00:01:45.320 --> 00:01:49.010
instead of trying to kind
of like have this expectation

00:01:50.730 --> 00:01:52.580
and then to fit that mold.

00:01:52.580 --> 00:01:55.350
Instead, we kind of
flip it, reverse it,

00:01:55.350 --> 00:01:58.101
and we savor

00:01:59.004 --> 00:02:00.644
the experience

00:02:04.200 --> 00:02:06.888
of simply showing up.

00:02:08.892 --> 00:02:10.950
And we allow just
one present moment

00:02:10.950 --> 00:02:13.413
to be a window into the next.

00:02:14.300 --> 00:02:17.620
For me, this really is
what mindfulness practice

00:02:17.620 --> 00:02:19.038
is all about.

00:02:23.700 --> 00:02:27.706
Working from the inside

00:02:29.200 --> 00:02:32.780
out, from the
interior to the exterior,

00:02:32.780 --> 00:02:34.467
and not the other way around.

00:02:36.820 --> 00:02:39.122
Draw the palms
together at your heart.

00:02:40.470 --> 00:02:43.573
Feel the warmth of your
palms kissing together here.

00:02:44.750 --> 00:02:45.884
Inhale in deeply.

00:02:45.884 --> 00:02:48.140
As you exhale, bow your head.

00:02:48.140 --> 00:02:50.350
Feel that nice stretch
in the back of the neck.

00:02:50.350 --> 00:02:52.950
In fact, really draw
your shoulder blades down

00:02:52.950 --> 00:02:55.020
towards your hips.

00:02:55.020 --> 00:02:56.731
Feel that stretch.

00:03:00.040 --> 00:03:04.690
Day 18, choosing to savor
the moment, to be present.

00:03:04.690 --> 00:03:08.220
Allow yourself to feel

00:03:08.220 --> 00:03:10.590
and taste everything on the mat.

00:03:10.590 --> 00:03:12.389
And at the very least,

00:03:14.290 --> 00:03:16.320
just honor this tiny bit of time

00:03:16.320 --> 00:03:17.760
that you've
carved out for yourself.

00:03:17.760 --> 00:03:20.963
I am so in admiration of you.

00:03:22.500 --> 00:03:24.797
Thank you for being here.

00:03:26.473 --> 00:03:28.030
Inhale.

00:03:28.030 --> 00:03:30.090
Exhale to open the eyes,
lift the chin.

00:03:30.090 --> 00:03:32.480
Let's get moving.
Left hand to the earth.

00:03:32.480 --> 00:03:36.240
Inhale, right fingertips
all the way up towards the sky.

00:03:36.240 --> 00:03:39.630
And then up and over for
a nice side body stretch.

00:03:39.630 --> 00:03:41.470
Today, pull your
right thumb back

00:03:41.470 --> 00:03:42.501
and see if you can start

00:03:42.501 --> 00:03:45.873
to really spiral your
chest up towards the sky.

00:03:47.260 --> 00:03:48.540
Don't worry about how it looks.

00:03:48.540 --> 00:03:50.890
Focus on the
sensation of finding

00:03:50.890 --> 00:03:52.896
that lift through the chest.

00:03:54.670 --> 00:03:57.210
And then draw the chin
to the chest navel to spine

00:03:57.210 --> 00:03:59.050
as you come through to center

00:03:59.050 --> 00:04:01.985
and slowly roll 
it up all the way

00:04:01.985 --> 00:04:03.660
head over heart,
heart over pelvis.

00:04:03.660 --> 00:04:06.000
Good. Inhale in deeply.

00:04:06.000 --> 00:04:07.660
Exhale, relax
the shoulders down.

00:04:07.660 --> 00:04:08.910
Right hand to the earth.

00:04:08.910 --> 00:04:11.690
Inhale, left fingertips
reach up to the sky first,

00:04:11.690 --> 00:04:13.580
find length in the side body.

00:04:13.580 --> 00:04:16.540
And then think up and
over with the left fingertips

00:04:16.540 --> 00:04:18.573
as you begin to
reach towards the right.

00:04:19.730 --> 00:04:20.860
Pull the left thumb back,

00:04:20.860 --> 00:04:23.633
spiral your heart
up towards the sky.

00:04:26.870 --> 00:04:29.050
Inhale in deeply.

00:04:29.050 --> 00:04:31.710
Exhale, navel draws 
in chin to chest.

00:04:31.710 --> 00:04:33.110
Come through center.

00:04:33.110 --> 00:04:36.040
And again, soft and
easy we roll it up,

00:04:36.040 --> 00:04:38.460
head over heart,
heart over pelvis.

00:04:38.460 --> 00:04:41.190
Benji is making me
smile behind the plant there.

00:04:41.190 --> 00:04:45.110
It's like a "Where's Waldo," 
but where's Benji?

00:04:45.110 --> 00:04:47.230
Alright, let's come
forward on to all fours.

00:04:47.230 --> 00:04:48.843
Spread the fingertips wide.

00:04:51.050 --> 00:04:53.440
Maybe you walk the hands
a little bit wider today

00:04:53.440 --> 00:04:55.010
than shoulders,
just playing here.

00:04:55.010 --> 00:04:56.350
And same with the knees.

00:04:56.350 --> 00:04:57.590
Make sure
they're not too narrow,

00:04:57.590 --> 00:04:59.790
but they're right
underneath the hip points.

00:05:00.630 --> 00:05:02.190
Then press into
the tops of the feet.

00:05:02.190 --> 00:05:04.090
Toes, ankles are in
line with the knees.

00:05:04.090 --> 00:05:06.423
As we inhale, 
drop the belly, look forward.

00:05:07.900 --> 00:05:10.840
And exhale, 
round through the spine,

00:05:10.840 --> 00:05:12.770
chin to chest.

00:05:12.770 --> 00:05:14.660
Now, follow the
sound of your breath here.

00:05:14.660 --> 00:05:18.090
And right away, 
I'd like to invite you to,

00:05:18.090 --> 00:05:22.060
when you're ready,
when you feel the impulse,

00:05:22.060 --> 00:05:24.470
start to veer off the
railroad tracks here.

00:05:24.470 --> 00:05:26.190
So you have the
structure of Cat-Cow,

00:05:26.190 --> 00:05:29.070
but you can start to
find what feels good

00:05:29.070 --> 00:05:30.530
and explore a little bit more,

00:05:30.530 --> 00:05:32.920
bumping the hips 
a little left to right,

00:05:32.920 --> 00:05:34.909
curling the toes under.

00:05:37.150 --> 00:05:39.773
Continuing to check
in with your breath.

00:05:46.880 --> 00:05:50.070
What would savoring 
this moment here,

00:05:50.070 --> 00:05:53.260
this spinal flexion
here of Cat-Cow, look like?

00:05:53.260 --> 00:05:55.995
What could it look like?

00:05:55.995 --> 00:05:57.489
No rules.

00:06:02.940 --> 00:06:04.748
Maybe you start to get into

00:06:04.748 --> 00:06:08.288
the shoulders a
little bit, the neck.

00:06:15.600 --> 00:06:17.520
Then curl the toes under here.

00:06:17.520 --> 00:06:20.290
Send the hips back
towards the heels.

00:06:20.290 --> 00:06:22.090
Palms come to the
tops of the thighs.

00:06:22.090 --> 00:06:23.970
Inhale, just like we did before.

00:06:23.970 --> 00:06:26.070
Squeeze and lift
shoulders to ears.

00:06:26.070 --> 00:06:28.360
And exhale, float them down,

00:06:28.360 --> 00:06:29.860
stretching through
the fascia of the foot.

00:06:29.860 --> 00:06:31.970
Big breath, 
lift from the pelvic floor,

00:06:31.970 --> 00:06:35.790
lift shoulders to ears.
And then exhale, roll it down.

00:06:35.790 --> 00:06:38.150
And inhale, squeeze
and lift one last time.

00:06:38.150 --> 00:06:39.830
Shoulders to ears.

00:06:39.830 --> 00:06:42.210
And exhale, release. Awesome.

00:06:42.210 --> 00:06:43.770
Come back to all fours,

00:06:43.770 --> 00:06:45.640
press into the tops of the feet.

00:06:45.640 --> 00:06:47.940
Good, inhale, 
extend left fingertips forward,

00:06:47.940 --> 00:06:48.960
right toes back.

00:06:48.960 --> 00:06:52.150
Find your balance.
Draw the low ribs in.

00:06:52.150 --> 00:06:55.420
So hug your rib cage
in towards your spine.

00:06:55.420 --> 00:06:56.253
And then here we go,

00:06:56.253 --> 00:06:57.760
big breath to
spread the fingers,

00:06:57.760 --> 00:06:58.710
spread the toes.

00:06:58.710 --> 00:07:01.650
And exhale, round it through.

00:07:01.650 --> 00:07:05.680
Inhale, expand, stretch, reach.

00:07:05.680 --> 00:07:08.780
Exhale, contract, lift, squeeze.

00:07:08.780 --> 00:07:12.570
One more time. 
Inhale, expand, long neck.

00:07:12.570 --> 00:07:15.433
Exhale, squeeze and lift. 
Bring it all in.

00:07:16.270 --> 00:07:18.970
Lovely. Release, switch to
the other side right away.

00:07:18.970 --> 00:07:22.470
Inhale, right fingertips 
forward, left toes back.

00:07:22.470 --> 00:07:25.090
Drop your left hip. 
Pull back your right shoulder.

00:07:25.090 --> 00:07:28.360
Inhale, spread the fingertips,
spread the toes.

00:07:28.360 --> 00:07:30.075
Exhale, draw it in.

00:07:31.000 --> 00:07:33.007
Inhale, expand, reach.

00:07:33.830 --> 00:07:35.736
Exhale, draw it in.

00:07:37.010 --> 00:07:38.750
Press into your 
right foot for stability,

00:07:38.750 --> 00:07:41.480
left palm for stability.
As you inhale, reach.

00:07:41.480 --> 00:07:44.900
And exhale, draw it in. 
Squeeze, squeeze, squeeze.

00:07:44.900 --> 00:07:48.240
Good, and release.
This time, keep the toes down,

00:07:48.240 --> 00:07:49.990
press into the tops of the feet,

00:07:49.990 --> 00:07:52.570
tuck the chin into the chest,
and slowly roll up,

00:07:52.570 --> 00:07:54.349
coming on to the knees here.

00:07:55.434 --> 00:07:56.700
Can always use 
your mat, right?

00:07:56.700 --> 00:07:59.800
Double up on the mat to pad
the knees, or grab your blanket.

00:07:59.800 --> 00:08:01.860
Loop the shoulders forward,

00:08:01.860 --> 00:08:04.612
up and back with your breath.

00:08:04.612 --> 00:08:08.390
Forward, up and 
back with your breath.

00:08:08.390 --> 00:08:11.650
And forward, up and 
back with your breath.

00:08:11.650 --> 00:08:13.630
And then gonna
release the fingertips

00:08:13.630 --> 00:08:16.100
behind the tailbone here.

00:08:16.100 --> 00:08:19.334
Draw the knuckles down
as you lift your chest.

00:08:21.100 --> 00:08:22.700
Good. We're active 
in the legs here.

00:08:22.700 --> 00:08:26.450
So feel that connection pressing
into the tops of your feet.

00:08:26.450 --> 00:08:28.300
Then you're gonna
take your knuckles

00:08:28.300 --> 00:08:30.700
over towards the
left side waist.

00:08:30.700 --> 00:08:32.440
So towards your left hip.

00:08:32.440 --> 00:08:35.610
Then draw them
down and away here.

00:08:35.610 --> 00:08:37.670
And then draw your right ear

00:08:37.670 --> 00:08:39.358
towards your right shoulder.

00:08:42.100 --> 00:08:44.410
Then see if you can
kind of square your hips

00:08:44.410 --> 00:08:47.350
and shoulders towards
the front edge of your mat.

00:08:47.350 --> 00:08:49.071
And breathe.

00:08:52.920 --> 00:08:55.920
Ooh. Then slowly release,
bring it back center.

00:08:55.920 --> 00:08:58.410
We're gonna just
reverse the thumb.

00:08:58.410 --> 00:09:01.730
So you're gonna find
the opposite thumb on top,

00:09:01.730 --> 00:09:03.670
and then take your knuckles over

00:09:03.670 --> 00:09:06.290
towards your 
right waistline, right hip.

00:09:06.290 --> 00:09:07.943
Draw it down and away.

00:09:09.060 --> 00:09:11.410
Left ear over left shoulder,

00:09:11.410 --> 00:09:14.452
and then slowly squaring 
the hips and shoulders.

00:09:16.620 --> 00:09:18.394
So it looks like this.

00:09:20.090 --> 00:09:24.707
Big stretch
through the trapezius.

00:09:32.830 --> 00:09:34.800
Good. Slowly release.

00:09:34.800 --> 00:09:39.070
Release the bind, reach the
fingertips forward, up and back.

00:09:39.070 --> 00:09:42.110
Bend the elbows, float it down.

00:09:42.110 --> 00:09:45.860
Inhale, reach the fingertips 
forward, up and back.

00:09:45.860 --> 00:09:48.330
Bend the elbows, cactus arms,
and float it down.

00:09:48.330 --> 00:09:50.540
Last one. 
Really spread the fingertips.

00:09:50.540 --> 00:09:53.533
Engage through the feet.
Feel your glutes turn on here.

00:09:54.420 --> 00:09:58.500
And then we'll slowly release
hands back down to the earth.

00:09:58.500 --> 00:10:00.040
Great, curl the toes under.

00:10:00.040 --> 00:10:02.070
Take a deep breath in.

00:10:02.070 --> 00:10:04.640
Now, think about 
how you transition

00:10:04.640 --> 00:10:05.880
to Downward Dog here.

00:10:05.880 --> 00:10:07.310
Can you savor this transition

00:10:07.310 --> 00:10:09.510
instead of just kind of
throwing your body around

00:10:09.510 --> 00:10:11.080
and hefting it up and back?

00:10:11.080 --> 00:10:14.010
Can we find a way? I won't
even tell you how to do it.

00:10:14.010 --> 00:10:15.950
You just explore here.

00:10:15.950 --> 00:10:17.540
Can we find a way

00:10:17.540 --> 00:10:22.637
to get there
that feels connected?

00:10:24.300 --> 00:10:27.630
Like we're present
with the sensation?

00:10:27.630 --> 00:10:30.090
And then continue that
when you land there, right?

00:10:30.090 --> 00:10:33.294
We don't just get to Downward
Dog and wait for the next cue.

00:10:39.520 --> 00:10:42.140
Then slowly take a
walk all the way up

00:10:42.140 --> 00:10:44.100
towards the front
edge of your mat.

00:10:44.100 --> 00:10:45.080
Nice and slow.

00:10:45.080 --> 00:10:46.920
How you get there is up to you.

00:10:46.920 --> 00:10:49.290
When you get there,
feet hip width apart,

00:10:49.290 --> 00:10:51.260
toes pointing forward.

00:10:51.260 --> 00:10:53.670
Allow the weight of
the head to melt over,

00:10:53.670 --> 00:10:57.240
and grabbing opposite
elbow if it feels good.

00:10:57.240 --> 00:11:00.230
Relaxing the weight of the head,

00:11:00.230 --> 00:11:02.209
pressing into all 
four corners of the feet.

00:11:02.209 --> 00:11:05.400
Really pressing
into those heels. You got it.

00:11:05.400 --> 00:11:09.530
Breathe. Find soft,
easy movement here.

00:11:09.530 --> 00:11:14.383
Find what feels good for you.

00:11:18.250 --> 00:11:20.740
Nice, then release
the fingertips down.

00:11:20.740 --> 00:11:22.150
We're gonna walk the fingertips

00:11:22.150 --> 00:11:23.500
over towards the
left side of the mat.

00:11:23.500 --> 00:11:26.050
If the fingertips don't
come close to the earth,

00:11:26.050 --> 00:11:27.860
you can bend the
knees generously,

00:11:27.860 --> 00:11:31.413
or you can grab your right
wrist with your left hand.

00:11:34.450 --> 00:11:37.640
And then swing it on through
gently to the other side.

00:11:37.640 --> 00:11:40.173
Same thing,
fingertips on the mat,

00:11:41.460 --> 00:11:44.060
on blocks, or maybe
grabbing the left wrist

00:11:44.060 --> 00:11:45.601
with the right hand.

00:11:48.350 --> 00:11:49.860
Amazing. Release that.

00:11:49.860 --> 00:11:51.000
Come all the way to center.

00:11:51.000 --> 00:11:54.440
Inhale, slide the hands
past the tops of the feet,

00:11:54.440 --> 00:11:56.380
past the shins,
past the knee caps

00:11:56.380 --> 00:11:59.100
as you lift them gently
into the tops of the thighs.

00:11:59.100 --> 00:12:01.070
Then loop the shoulders,
as we've been doing.

00:12:01.070 --> 00:12:04.010
Pull the elbows back
like little grasshopper legs,

00:12:04.010 --> 00:12:06.020
and come into this
flat back position.

00:12:06.020 --> 00:12:08.750
Now, notice if your front
body is just kind of falling

00:12:08.750 --> 00:12:11.390
with gravity here, see if
you can engage the muscles

00:12:11.390 --> 00:12:16.223
of your front body to lift
it up towards your backbone.

00:12:18.240 --> 00:12:19.580
Great, pull the shoulders away

00:12:19.580 --> 00:12:21.770
from the ears a
little more here.

00:12:21.770 --> 00:12:23.920
Take a deep breath in,

00:12:23.920 --> 00:12:25.083
and then let it all go.

00:12:25.980 --> 00:12:27.960
Awesome. Hands come 
to the waistline.

00:12:27.960 --> 00:12:29.650
Bend your knees. 
Power up.

00:12:29.650 --> 00:12:31.430
This is definitely a
power transition here.

00:12:31.430 --> 00:12:32.910
So enjoy it, savor it.

00:12:32.910 --> 00:12:35.290
Loop the shoulders, press into
all four corners of the feet,

00:12:35.290 --> 00:12:37.380
and rise up strong.

00:12:37.380 --> 00:12:39.070
Hands on the waist here.

00:12:39.070 --> 00:12:40.590
Imagine you were trying

00:12:40.590 --> 00:12:43.430
to tear your yoga mat
straight down the middle.

00:12:43.430 --> 00:12:46.253
So your legs are
super engaged.

00:12:47.894 --> 00:12:50.335
Entering this power pose.

00:12:51.500 --> 00:12:52.930
Stand up nice and tall.

00:12:52.930 --> 00:12:55.300
Feel this upward current of
energy through the front body,

00:12:55.300 --> 00:12:58.220
this downward current of
energy through the back body.

00:12:58.220 --> 00:13:00.710
And we're just gonna
repeat what we did on our knees.

00:13:00.710 --> 00:13:02.830
So we'll interlace
the fingertips behind,

00:13:02.830 --> 00:13:04.870
slide them over
towards the left hip,

00:13:04.870 --> 00:13:08.493
draw them down, and
right ear over right shoulder.

00:13:14.280 --> 00:13:16.930
Then release, 
switch the cross of the bind.

00:13:16.930 --> 00:13:18.010
So opposite thumb on top.

00:13:18.010 --> 00:13:20.640
As you take the hands
to your right waistline,

00:13:20.640 --> 00:13:23.828
drawn them down, and
left ear over left shoulder.

00:13:29.160 --> 00:13:31.160
Good, then keep the
fingertips interlaced.

00:13:31.160 --> 00:13:32.886
Bring them back to center.

00:13:32.886 --> 00:13:37.800
Open up through the
chest. Got excited. (laughs)

00:13:37.800 --> 00:13:40.570
Yes, I am a human being

00:13:41.810 --> 00:13:43.743
on this other
side of the camera.

00:13:45.210 --> 00:13:50.629
Or am I? It could be AI talking.

00:13:51.570 --> 00:13:52.950
Right now I'm
interrupting your practice.

00:13:52.950 --> 00:13:55.980
Draw the knuckles down,
lift your chest, inhale.

00:13:55.980 --> 00:13:58.870
Exhale, fold forward 
all the way down,

00:13:58.870 --> 00:14:00.060
bend your knees generously.

00:14:00.060 --> 00:14:03.227
Knuckles reach up
towards the sky and forward.

00:14:05.640 --> 00:14:07.540
Come back to the
sound of your breath.

00:14:08.750 --> 00:14:09.930
Inhale in deeply.

00:14:09.930 --> 00:14:12.490
And exhale, completely release
the fingertips to the mat.

00:14:12.490 --> 00:14:14.950
It's totally okay to
have fun in your practice.

00:14:14.950 --> 00:14:16.720
We should talk about
that a little bit more.

00:14:16.720 --> 00:14:18.424
Send the left toes back,

00:14:18.424 --> 00:14:21.110
lower the left knee 
to the ground.

00:14:21.110 --> 00:14:24.240
So this is a good practice
to consider that though.

00:14:24.240 --> 00:14:26.810
As we savor the moment.
Pull the right hip crease back,

00:14:26.810 --> 00:14:29.590
inhale, sweep the
fingertips all the way up.

00:14:29.590 --> 00:14:30.500
Caress it.

00:14:30.500 --> 00:14:33.970
Maybe you walk the 
toes forward a little bit.

00:14:33.970 --> 00:14:36.790
Right toes forward, 
sink a little deeper today.

00:14:36.790 --> 00:14:37.983
Inhale in.

00:14:37.983 --> 00:14:41.140
Exhale, float the
fingertips all the way down.

00:14:41.140 --> 00:14:43.870
Lift the back knee. Inhale,
right fingertips to the sky.

00:14:43.870 --> 00:14:46.570
Big stretch, big twist.

00:14:46.570 --> 00:14:49.530
And then exhale, float the
right hand all the way down.

00:14:49.530 --> 00:14:52.500
Step the back foot up
halfway. Pyramid Posture.

00:14:52.500 --> 00:14:54.070
You can keep the
back heel lifted,

00:14:54.070 --> 00:14:56.640
or if it starts to
root down, amazing.

00:14:56.640 --> 00:14:58.330
Pull the right hip
crease back, everyone.

00:14:58.330 --> 00:15:00.256
Breathe in.

00:15:00.256 --> 00:15:02.900
Breathe out. Send it back 
to your nice low lunge.

00:15:02.900 --> 00:15:05.400
Plant the palms,
step the right toes back.

00:15:05.400 --> 00:15:07.253
Inhale in, Plank Pose.

00:15:07.253 --> 00:15:09.652
Exhale,
Downward Facing Dog.

00:15:11.030 --> 00:15:12.180
Nice. Bend the knees.

00:15:12.180 --> 00:15:13.620
Inhale, look forward.

00:15:13.620 --> 00:15:16.653
Exhale, make your way
to the top, nice and slow.

00:15:17.740 --> 00:15:19.430
Good, inhale, halfway lift.

00:15:19.430 --> 00:15:21.440
Your version. Long neck.

00:15:21.440 --> 00:15:23.780
Exhale, soften and bow.

00:15:23.780 --> 00:15:25.720
Hands come to the waistline.
Ground through the feet.

00:15:25.720 --> 00:15:27.720
Keep the knees bent
as you slowly press

00:15:27.720 --> 00:15:31.340
into the earth 
to power, rise up.

00:15:31.340 --> 00:15:33.213
Inhale in deeply here.

00:15:33.213 --> 00:15:34.653
Exhale, release.

00:15:34.653 --> 00:15:36.740
Interlace the fingertips 
behind the back.

00:15:36.740 --> 00:15:38.180
You choose the bind.

00:15:38.180 --> 00:15:39.700
You choose the 
thumb that's on top.

00:15:39.700 --> 00:15:41.560
Knuckles draw down and away.

00:15:41.560 --> 00:15:44.160
Walk the feet together. 
Really together here.

00:15:44.160 --> 00:15:45.620
Arches of the feet.

00:15:45.620 --> 00:15:47.670
Squeezing, lift the chest.

00:15:47.670 --> 00:15:48.660
Breathe in.

00:15:48.660 --> 00:15:52.716
And exhale, bend the knees
Forward Fold all the way down.

00:15:54.490 --> 00:15:56.090
Good, release the hands.

00:15:56.090 --> 00:15:58.703
Inhale, halfway lift, excuse me.

00:15:59.810 --> 00:16:02.257
Exhale to soften and bow.

00:16:02.257 --> 00:16:03.583
Fingertips come to the mat.

00:16:03.583 --> 00:16:06.423
We step the right foot back,
lower the right knee.

00:16:08.290 --> 00:16:10.110
Pull the left hip
crease back, inhale,

00:16:10.110 --> 00:16:11.850
squeeze the inner thighs
towards the center of your mat

00:16:11.850 --> 00:16:14.450
as you sweep their
fingertips forward, up and back.

00:16:14.450 --> 00:16:17.050
Maybe you inch the
front toes just a little bit

00:16:17.050 --> 00:16:18.890
towards the front
edge of your mat,

00:16:18.890 --> 00:16:21.890
just inviting a
little more depth.

00:16:21.890 --> 00:16:25.160
But we have this beautiful
lift of the pelvic floor.

00:16:25.160 --> 00:16:27.640
We have that core stability.

00:16:27.640 --> 00:16:29.120
Good. Inhale in here.

00:16:29.120 --> 00:16:32.730
Exhale to slowly
release it back down.

00:16:32.730 --> 00:16:34.270
Right hand comes to the earth.

00:16:34.270 --> 00:16:36.030
Left fingertips
reach all the way up

00:16:36.030 --> 00:16:37.780
as you lift that right knee.

00:16:37.780 --> 00:16:39.683
Big breath, big twist here.

00:16:41.150 --> 00:16:43.360
Then exhale, left hand down.

00:16:43.360 --> 00:16:46.060
Bend the knees, 
step the back foot in halfway.

00:16:46.060 --> 00:16:47.960
If the right heel
comes to the ground, great.

00:16:47.960 --> 00:16:49.200
If not, no worries.

00:16:49.200 --> 00:16:51.310
Everyone, pull the
left hip crease back.

00:16:51.310 --> 00:16:52.490
Breathe, breathe, breathe here.

00:16:52.490 --> 00:16:55.290
This is a challenging posture. 
Stay with your breath.

00:16:56.860 --> 00:16:58.380
Inhale.

00:16:58.380 --> 00:17:03.090
And exhale to the right toes
back to your nice low lunge.

00:17:03.090 --> 00:17:04.410
Beautiful. Everyone, inhale.

00:17:04.410 --> 00:17:06.320
Open the chest to look forward.

00:17:06.320 --> 00:17:07.660
Exhale, plant the palms,

00:17:07.660 --> 00:17:10.053
step the left
toes back, Plank Pose.

00:17:10.900 --> 00:17:13.820
Good, we're just gonna rock
a little side to side here,

00:17:13.820 --> 00:17:17.720
tick-tocking the heels,
pressing away from the yoga mat.

00:17:17.720 --> 00:17:19.003
We're here for three,

00:17:19.940 --> 00:17:22.750
we're here for two, and one.

00:17:22.750 --> 00:17:25.100
Slowly lower belly to the earth.

00:17:25.100 --> 00:17:28.180
You can lower the knees first,
if you like. Nice and easy.

00:17:28.180 --> 00:17:29.830
Try to land softly.

00:17:29.830 --> 00:17:32.810
Inhale, Cobra,
opening the heart.

00:17:32.810 --> 00:17:35.643
Take a breath or two here today.

00:17:39.130 --> 00:17:41.350
And when you're ready,
slowly release,

00:17:41.350 --> 00:17:43.160
take it to Child's Pose.

00:17:43.160 --> 00:17:45.890
Nice and slow,
moving with your breath.

00:17:45.890 --> 00:17:47.343
Knees together.

00:17:49.010 --> 00:17:50.360
Melting your heart down,

00:17:50.360 --> 00:17:52.550
fingertips reaching towards
the front edge of the mat

00:17:52.550 --> 00:17:55.680
or behind towards your toes.

00:17:55.680 --> 00:17:57.170
Relax the weight
of the head over.

00:17:57.170 --> 00:17:58.719
Breathe in.

00:17:59.705 --> 00:18:01.319
And breathe out.

00:18:03.545 --> 00:18:05.079
Breathe in.

00:18:07.134 --> 00:18:08.890
And breathe out.

00:18:12.294 --> 00:18:13.745
Breathe in.

00:18:17.001 --> 00:18:19.005
And exhale out.

00:18:22.550 --> 00:18:25.940
Slowly inhale to rise back up.

00:18:25.940 --> 00:18:28.000
Walk the knees
underneath the hips,

00:18:28.000 --> 00:18:30.320
curl the toes under,
lift the hips up high

00:18:30.320 --> 00:18:32.670
and back, Downward Facing Dog.

00:18:32.670 --> 00:18:34.700
Inhale, lift the right leg high.

00:18:34.700 --> 00:18:36.100
Exhale, bend your right knee,

00:18:36.100 --> 00:18:39.160
bring your right shin all the
way up towards the front edge.

00:18:39.160 --> 00:18:42.130
Extend the back leg.
One-legged Pigeon here.

00:18:42.130 --> 00:18:44.020
Looking back to
straighten that leg,

00:18:44.020 --> 00:18:46.870
really rooting down through
the top of the left foot.

00:18:46.870 --> 00:18:49.760
Inhale, we lift the heart,
lift the chest.

00:18:49.760 --> 00:18:51.860
Exhale, we take it forward,

00:18:51.860 --> 00:18:54.960
either on the fingertips,
blocks, forearms,

00:18:54.960 --> 00:18:58.160
or today, maybe reaching
the palms all the way forward,

00:18:58.160 --> 00:19:00.347
melting the heart
down to the earth.

00:19:01.990 --> 00:19:03.520
Keep your right toes awake here.

00:19:03.520 --> 00:19:07.179
Keep the shoulders relaxed, 
tension out of the face.

00:19:09.140 --> 00:19:10.546
Inhale in.

00:19:12.150 --> 00:19:15.079
Listen to the exhale 
as you breathe out.

00:19:19.750 --> 00:19:21.276
Inhale in.

00:19:23.360 --> 00:19:28.276
Listen to the sound of
your breath as you exhale.

00:19:42.351 --> 00:19:45.851
Great. Take one more
cycle of breath here.

00:19:47.610 --> 00:19:49.860
Savor it, and then 
slow and steady,

00:19:49.860 --> 00:19:53.160
using the palms
to slowly rise up.

00:19:53.160 --> 00:19:55.880
We're gonna rock
onto the right hip here.

00:19:55.880 --> 00:19:59.520
We're gonna bring the left
leg all the way up and over.

00:19:59.520 --> 00:20:03.920
Left foot comes to cross
just outside of the right thigh.

00:20:03.920 --> 00:20:04.770
If we don't make it,

00:20:04.770 --> 00:20:07.570
we can bring it to the
inside of the right leg.

00:20:07.570 --> 00:20:10.210
Otherwise, we're 
looking to cross it over.

00:20:10.210 --> 00:20:12.240
If you feel like, 
"Oh, I'm almost there,"

00:20:12.240 --> 00:20:15.450
maybe you lift the
hips up on a little towel

00:20:15.450 --> 00:20:17.954
or blanket right now
to come into this shape.

00:20:19.630 --> 00:20:22.590
When you get there,
sit up nice and tall.

00:20:22.590 --> 00:20:24.190
Work, it's okay if
it doesn't happen,

00:20:24.190 --> 00:20:27.130
but work to get
that left big toe,

00:20:27.130 --> 00:20:30.093
the ball joint of that left
big toe, down to the ground.

00:20:31.010 --> 00:20:34.030
Everyone, lift up
from the pelvic floor.

00:20:34.030 --> 00:20:37.500
Shoulders are relaxed,
neck is nice and long,

00:20:37.500 --> 00:20:40.253
heart, sternum
lifting up towards the sky.

00:20:41.400 --> 00:20:43.173
Good, inhale, 
reach the right fingertips

00:20:43.173 --> 00:20:44.920
all the way up and overhead.

00:20:44.920 --> 00:20:47.140
Exhale. We're gonna twist.

00:20:47.140 --> 00:20:49.110
Hug the ribs in,
hug the rib cage in

00:20:49.110 --> 00:20:52.730
as you bring the outer
edge of the right elbow

00:20:52.730 --> 00:20:56.000
to the outer edge
of the left thigh.

00:20:56.000 --> 00:20:58.000
Then use your left
fingertips behind you

00:20:58.000 --> 00:21:00.020
to grow tall in the spine.

00:21:00.020 --> 00:21:03.590
Inhale as you think
about growing taller,

00:21:03.590 --> 00:21:05.600
lifting up through
the crown of the head.

00:21:05.600 --> 00:21:08.370
And then exhale,
slow and steady,

00:21:08.370 --> 00:21:13.390
thinking about taking 
your center of gravity

00:21:13.390 --> 00:21:16.470
a little more 
deeply into the twist.

00:21:16.470 --> 00:21:18.560
So rather than
cranking with your hand,

00:21:18.560 --> 00:21:23.460
really let it come
from this center stability

00:21:23.460 --> 00:21:25.348
that we've been playing with

00:21:26.500 --> 00:21:29.949
for 17 days now.

00:21:31.680 --> 00:21:34.103
Inhale, to lift and lengthen.

00:21:36.760 --> 00:21:41.650
Exhale, soft twist 
from the middle.

00:21:44.320 --> 00:21:46.300
Lovely. Slowly release.

00:21:46.300 --> 00:21:49.300
Follow your breath, follow
your breath as you unravel.

00:21:49.300 --> 00:21:51.433
You're gonna just
bring the left leg back,

00:21:52.270 --> 00:21:54.760
come back to all fours,

00:21:54.760 --> 00:21:56.290
curl the toes under.

00:21:56.290 --> 00:21:59.410
Enjoy this move as
you peel the tail up,

00:21:59.410 --> 00:22:01.430
Downward Facing Dog.

00:22:01.430 --> 00:22:03.520
Second side. Inhale,
lift the left leg up high.

00:22:03.520 --> 00:22:05.840
Press into both
palms evenly here.

00:22:05.840 --> 00:22:06.820
Good, exhale.

00:22:06.820 --> 00:22:08.310
Slowly bend the left knee.

00:22:08.310 --> 00:22:11.050
Bring that left
shin all the way up.

00:22:11.050 --> 00:22:12.870
Look back at your right foot.

00:22:12.870 --> 00:22:15.720
Really press into to
the top of that right foot.

00:22:15.720 --> 00:22:18.410
Good, inhale.
We walk the fingertips back,

00:22:18.410 --> 00:22:22.080
loop the shoulders, 
lift the chest, maybe look up.

00:22:22.080 --> 00:22:26.850
And use the exhale to
melt in, nice and easy.

00:22:31.010 --> 00:22:32.300
And I'm not gonna
cue the breath here.

00:22:32.300 --> 00:22:34.610
I'm going to pass
it fully over to you.

00:22:34.610 --> 00:22:37.747
So find nice long,

00:22:37.747 --> 00:22:41.140
beautiful inhalations
and really listen.

00:22:41.140 --> 00:22:43.850
Savor that exhale, listen
to the sound of your breath

00:22:43.850 --> 00:22:45.349
as you breathe out.

00:23:21.580 --> 00:23:24.270
Take one more
cycle of breath here,

00:23:24.270 --> 00:23:28.070
and just notice
where your mind went.

00:23:28.070 --> 00:23:30.760
Notice how your
heart feels, the emotion.

00:23:30.760 --> 00:23:32.882
Just notice your presence.

00:23:35.280 --> 00:23:36.440
And stick with your breath,

00:23:36.440 --> 00:23:37.440
the sound of your breath.

00:23:37.440 --> 00:23:40.220
Let it move you
slowly to rise back up.

00:23:40.220 --> 00:23:42.380
We'll rock onto the left hip,

00:23:42.380 --> 00:23:45.830
and we'll gently swing that
right leg all the way around

00:23:45.830 --> 00:23:48.220
from your core, 
even this transition.

00:23:48.220 --> 00:23:50.020
Bring the right foot down,

00:23:50.020 --> 00:23:54.100
either on the inside of
that leg or on the outside.

00:23:54.100 --> 00:23:56.900
Lift the hips to
help you get it there.

00:23:56.900 --> 00:23:58.760
Working, it's okay
if it doesn't touch,

00:23:58.760 --> 00:24:02.330
but working to ground
this right big toe mound

00:24:02.330 --> 00:24:04.310
down into the earth.

00:24:04.310 --> 00:24:08.066
Then lift up from
the pelvic floor.

00:24:13.360 --> 00:24:14.910
When you're ready,

00:24:14.910 --> 00:24:17.763
lift the left fingertips 
up high, breathe in.

00:24:18.960 --> 00:24:20.730
Exhale to find the twist,

00:24:20.730 --> 00:24:22.030
outer edge of the left elbow,

00:24:22.030 --> 00:24:23.950
and the outer edge
of the right thigh.

00:24:23.950 --> 00:24:27.370
Right fingertips come from
behind. We're breathing here.

00:24:27.370 --> 00:24:30.010
We're massaging
the internal organs.

00:24:30.010 --> 00:24:32.930
Really getting the
most out of this time.

00:24:32.930 --> 00:24:35.460
It doesn't always look like,

00:24:35.460 --> 00:24:37.543
you know, harder, 
faster, stronger.

00:24:38.440 --> 00:24:42.833
It's about savoring being
present with the sensation,

00:24:44.350 --> 00:24:46.150
moving from the middle here.

00:24:46.150 --> 00:24:48.163
Inhale, lift and lengthen.

00:24:49.350 --> 00:24:53.312
Exhale, maybe a gentle
twist from your center.

00:25:05.950 --> 00:25:08.460
This twist for me is a
very out with the old,

00:25:08.460 --> 00:25:10.800
sort of, in with the new vibes.

00:25:10.800 --> 00:25:13.683
Really wringing out the body,

00:25:15.360 --> 00:25:17.288
moving energy.

00:25:18.720 --> 00:25:22.140
Stimulating that third chakra,

00:25:24.600 --> 00:25:28.693
and also the heart space.

00:25:30.220 --> 00:25:33.043
All of it, really.
Take one more breath.

00:25:33.043 --> 00:25:36.350
And exhale to
slowly release. Okay.

00:25:36.350 --> 00:25:38.760
From here, 
just simply uncross the legs,

00:25:38.760 --> 00:25:40.214
send them out in front.

00:25:41.110 --> 00:25:42.880
Reach the fingertips up.

00:25:42.880 --> 00:25:44.120
Think up and over.

00:25:44.120 --> 00:25:45.840
So you're really
lifting the low belly up

00:25:45.840 --> 00:25:47.350
as if you had a little ball

00:25:47.350 --> 00:25:50.980
that you're trying to
lift up and over here.

00:25:50.980 --> 00:25:53.220
And we'll melt for
just a cycle of breath

00:25:53.220 --> 00:25:56.440
into this Seated Forward Fold, 
Paschimottanasana.

00:25:56.440 --> 00:25:59.010
Close your eyes, relax your jaw.

00:25:59.010 --> 00:26:03.310
Know that you are loved.

00:26:03.310 --> 00:26:06.840
You are love. 
And I am not afraid to say it.

00:26:06.840 --> 00:26:11.470
Okay, release, slowly,
easy, nice and easy

00:26:11.470 --> 00:26:13.350
come onto your back.

00:26:13.350 --> 00:26:15.893
When you get there,
hug the knees into the chest.

00:26:16.920 --> 00:26:19.362
Rock gently side to side here.

00:26:21.870 --> 00:26:23.050
Relax your shoulders.

00:26:23.050 --> 00:26:24.930
Send the left leg out long.

00:26:24.930 --> 00:26:27.720
Squeeze the right
knee in. Then switch.

00:26:27.720 --> 00:26:30.310
Right leg out long,
left knee in.

00:26:30.310 --> 00:26:31.641
And switch.

00:26:32.706 --> 00:26:34.620
And switch again.

00:26:34.620 --> 00:26:36.170
And now we can 
start to lift the head,

00:26:36.170 --> 00:26:38.530
the neck, the shoulders up, 
if you like here.

00:26:38.530 --> 00:26:40.900
Keep the skin on the face soft.

00:26:40.900 --> 00:26:42.440
Just switching back and forth,

00:26:42.440 --> 00:26:45.633
letting the extended leg 
hover over the ground.

00:26:46.770 --> 00:26:48.559
Breathing deep.

00:26:52.940 --> 00:26:55.810
Give thanks for your
body here for this time,

00:26:55.810 --> 00:26:59.600
again, to move the
body for the brain,

00:26:59.600 --> 00:27:02.360
for the mind, and for the heart.

00:27:02.360 --> 00:27:04.440
We're here for three. 
You got this.

00:27:04.440 --> 00:27:07.910
Lift the chest, the shoulders
up a little higher too.

00:27:07.910 --> 00:27:10.730
And on the one, release.

00:27:10.730 --> 00:27:12.260
Bring the feet to the earth,

00:27:12.260 --> 00:27:14.710
and extend the
right leg out long,

00:27:14.710 --> 00:27:16.510
left leg out long.

00:27:16.510 --> 00:27:18.590
Inhale, reach the
arms up and overhead,

00:27:18.590 --> 00:27:20.324
full body stretch.

00:27:21.670 --> 00:27:23.450
And exhale, release.

00:27:23.450 --> 00:27:25.550
Bring the hands
somewhere in your body here,

00:27:25.550 --> 00:27:27.660
close your eyes,

00:27:27.660 --> 00:27:31.703
and see how fast you
can surrender to stillness.

00:27:35.580 --> 00:27:38.977
Feel the gentle rise
and fall of your breath.

00:27:40.380 --> 00:27:44.804
Let the eyelids get heavy
for a moment here. Jaw softens.

00:27:49.020 --> 00:27:51.880
Taking a moment here at
the end of this practice

00:27:51.880 --> 00:27:55.860
to just be, 
as cliche as it sounds,

00:27:55.860 --> 00:27:59.133
practice just being here.

00:28:07.090 --> 00:28:10.162
Balancing out all the movement

00:28:11.229 --> 00:28:13.060
of every day life

00:28:13.060 --> 00:28:18.070
and even of the practice
with a moment of stillness.

00:28:31.530 --> 00:28:33.580
And on your next inhale,
let it be big,

00:28:33.580 --> 00:28:36.083
let it be buoyant,
let it be loving.

00:28:37.290 --> 00:28:39.390
Exhale, bring
the palms together.

00:28:39.390 --> 00:28:41.760
Inhale, thumbs up to third eye

00:28:41.760 --> 00:28:44.730
as you start to wiggle the toes.

00:28:44.730 --> 00:28:47.293
Move the feet.

00:28:48.301 --> 00:28:51.380
Feel the pressure of your thumbs
right here on your third eye.

00:28:51.380 --> 00:28:56.380
This is that symbolic
place of the inner teacher.

00:28:58.870 --> 00:29:00.770
Snuggling up to your intuition.

00:29:00.770 --> 00:29:04.220
You can even use your
thumb knuckles to massage it,

00:29:04.220 --> 00:29:06.001
as I am here.

00:29:07.320 --> 00:29:10.623
It's not selfish
to savor the moment.

00:29:11.560 --> 00:29:13.760
It can be really beautiful

00:29:14.940 --> 00:29:17.270
to get in the habit of learning

00:29:17.270 --> 00:29:20.840
how to be present with
what is and enjoying it.

00:29:20.840 --> 00:29:23.170
Being able to pivot

00:29:23.170 --> 00:29:26.310
and extend that opportunity,

00:29:26.310 --> 00:29:28.833
lead by example for others.

00:29:31.400 --> 00:29:33.940
You deserve it. 
Enjoy the rest of your day.

00:29:33.940 --> 00:29:36.473
I look forward to
seeing you tomorrow.

00:29:37.440 --> 00:29:40.600
We are very close
to the 20th Day mark,

00:29:40.600 --> 00:29:42.063
which is exciting.

00:29:43.078 --> 00:29:46.300
So let's keep going.
Take good care.

00:29:46.300 --> 00:29:47.962
Namaste.

00:29:51.023 --> 00:29:54.917
(soft upbeat music)