WEBVTT

00:00:00.330 --> 00:00:02.670
- Howdy, everyone.
Welcome back to Move.

00:00:02.670 --> 00:00:05.100
It is Day 22,

00:00:05.100 --> 00:00:08.623
and we are so excited 
that you're here. Right, Benji?

00:00:10.160 --> 00:00:12.700
Today we have a
courage practice,

00:00:12.700 --> 00:00:15.607
so hop into something comfy,
and let's get movin.

00:00:16.724 --> 00:00:20.627
(soft upbeat music)

00:00:31.630 --> 00:00:34.910
Alrighty, my sweet pals,
let's begin standing today

00:00:34.910 --> 00:00:36.320
at the top of the mat.

00:00:36.320 --> 00:00:37.637
Nice and easy.

00:00:37.637 --> 00:00:41.520
We'll come to stand a little
bit wider than hip width apart.

00:00:41.520 --> 00:00:42.840
We're just going to start

00:00:42.840 --> 00:00:45.363
with a little Knocking
on Heaven's Door here.

00:00:46.546 --> 00:00:49.608
Back and forth, 
swinging the arms,

00:00:49.608 --> 00:00:51.210
relaxing the shoulders,

00:00:51.210 --> 00:00:54.800
starting to tune
in with your breath.

00:00:54.800 --> 00:00:57.521
Soft in the knees.

00:00:57.521 --> 00:00:59.890
Left to right here.

00:00:59.890 --> 00:01:02.779
Letting go of the day thus far,

00:01:02.779 --> 00:01:07.030
and coming into the present
moment for our practice today.

00:01:07.030 --> 00:01:09.568
Thank you so
much for being here.

00:01:09.568 --> 00:01:12.500
Pick up the pace here
and the sound of your breath

00:01:12.500 --> 00:01:16.640
for three, two, and on the one,

00:01:16.640 --> 00:01:18.830
walk your feet together,
really together.

00:01:18.830 --> 00:01:20.300
Try not to look down.

00:01:20.300 --> 00:01:22.210
You know the ground is there.

00:01:22.210 --> 00:01:23.270
And have courage,

00:01:23.270 --> 00:01:25.510
lift your heart,
relax your shoulders,

00:01:25.510 --> 00:01:27.650
come into Mountain Pose.

00:01:27.650 --> 00:01:30.370
You can close your eyes here.

00:01:30.370 --> 00:01:32.080
Fingertips down at your sides.

00:01:32.080 --> 00:01:35.680
Spread the fingers,
energy in the hands.

00:01:35.680 --> 00:01:39.163
Tuck the chin slightly to
lengthen the back of the neck.

00:01:41.140 --> 00:01:44.203
Set a little intention
for our practice today.

00:01:45.330 --> 00:01:47.500
The hardest part is over.

00:01:47.500 --> 00:01:50.008
Thank you for having
the courage to show up.

00:01:57.710 --> 00:02:00.050
Good. Then take 
a deep breath in.

00:02:00.050 --> 00:02:03.650
As you exhale, wiggle the 
fingertips, open your eyes.

00:02:03.650 --> 00:02:06.550
On your next breath,
inhale, reach for the sky.

00:02:06.550 --> 00:02:09.263
Biggest stretch, biggest breath.

00:02:10.270 --> 00:02:11.270
And then exhale,

00:02:11.270 --> 00:02:13.420
wiggle the fingertips
as you bend your knees

00:02:13.420 --> 00:02:16.799
in Forward Fold, bring it
all the way down to the ground.

00:02:18.040 --> 00:02:22.356
Say hello to those hamstrings,
bend your knees generously.

00:02:22.356 --> 00:02:26.370
Good. Then inhale, halfway lift,
find length in the neck,

00:02:26.370 --> 00:02:28.500
so nice flat back position.

00:02:28.500 --> 00:02:31.000
And then exhale
to soften and fold.

00:02:31.000 --> 00:02:32.983
Nice and easy, 
step the right foot back,

00:02:32.983 --> 00:02:34.580
lower the right knee,

00:02:34.580 --> 00:02:37.480
then you're going to open
your left toes just a bit here.

00:02:37.480 --> 00:02:40.933
Bring your left hand, maybe
to the top of the left thigh.

00:02:40.933 --> 00:02:43.740
We're just going to find soft,
easy movement here

00:02:45.363 --> 00:02:48.190
in the hips, keeping
the neck nice and long,

00:02:48.190 --> 00:02:51.163
keeping the left foot grounded.

00:02:53.187 --> 00:02:56.040
So not rocking it or
picking up the toes,

00:02:56.040 --> 00:02:58.621
but keeping it nice
and stable on the ground.

00:03:01.210 --> 00:03:02.960
Good, then bring
your left toes back in,

00:03:02.960 --> 00:03:06.595
frame your left foot with
your fingertips, inhale in.

00:03:06.595 --> 00:03:08.782
Exhale, lift the right knee.

00:03:08.782 --> 00:03:12.850
Strong here, low body
really getting strong here.

00:03:12.850 --> 00:03:14.961
Getting a sense of
what it feels like

00:03:14.961 --> 00:03:19.610
to find stability from center,
to move from that place.

00:03:19.610 --> 00:03:21.040
Inhale, open the chest,

00:03:21.040 --> 00:03:24.060
look forward as you
reach your right heel back.

00:03:24.060 --> 00:03:26.160
Good, then slowly exhale,
plant the palms,

00:03:26.160 --> 00:03:29.570
step the left foot back, 
Plank Pose.

00:03:29.570 --> 00:03:32.730
Lower the knees, draw the
shoulders away from the ears,

00:03:32.730 --> 00:03:36.362
lift the toes, you can cross
the ankles here if you like.

00:03:36.362 --> 00:03:37.840
So we're in Half Plank.

00:03:37.840 --> 00:03:42.320
Inhale in. 
Exhale, bend the elbows slowly,

00:03:42.320 --> 00:03:45.033
bring the chest to the earth,
and then the chin.

00:03:46.080 --> 00:03:49.070
Good, then release the tops
of the feet down to the earth.

00:03:49.070 --> 00:03:52.500
Inhale, open up the
chest as you lift up, Cobra.

00:03:52.500 --> 00:03:56.419
And exhale to soften
and fold everything down.

00:03:56.419 --> 00:03:58.790
Good. Curl the toes under, 
inhale in.

00:03:58.790 --> 00:04:01.500
As you exhale,
press up to Plank Pose.

00:04:01.500 --> 00:04:04.090
Quietly whisper to yourself,
"I am a strong."

00:04:04.090 --> 00:04:06.070
Stronger and
stronger every day.

00:04:06.070 --> 00:04:08.843
Hips up high and back,
Downward Facing Dog.

00:04:10.366 --> 00:04:12.720
Good. From here, we're just
gonna step the right foot up

00:04:12.720 --> 00:04:15.600
into the lunge and
lower the left knee down.

00:04:15.600 --> 00:04:16.780
Turn the right toes out,

00:04:16.780 --> 00:04:19.660
bring your right hand to
the top of the right thigh,

00:04:19.660 --> 00:04:21.450
and you can allow
your breath to move you

00:04:21.450 --> 00:04:25.500
or you can find just soft,
easy movement in the torso here,

00:04:25.500 --> 00:04:27.480
or maybe lifting
the hips up and back.

00:04:27.480 --> 00:04:31.670
Small micro movement,
subtle body gestures here.

00:04:31.670 --> 00:04:33.356
Deep breaths.

00:04:38.224 --> 00:04:40.430
Nice, then turn
the right toes in,

00:04:40.430 --> 00:04:42.020
frame that right
foot with the hands,

00:04:42.020 --> 00:04:44.630
inhale in, exhale,
lift the back knee up.

00:04:44.630 --> 00:04:46.750
Really stretch
through that foot.

00:04:46.750 --> 00:04:47.920
So reach the heel back.

00:04:47.920 --> 00:04:49.326
As you inhale, 
loop the shoulders,

00:04:49.326 --> 00:04:51.512
open the chest, look forward.

00:04:51.512 --> 00:04:54.290
Creating a 100% 
full body experience here.

00:04:54.290 --> 00:04:55.380
You got this.

00:04:55.380 --> 00:04:56.820
Good, then exhale,
plant the palms,

00:04:56.820 --> 00:05:00.240
step the right
toes back, Plank Pose.

00:05:00.240 --> 00:05:01.933
Okay, here we go. 
Listen carefully.

00:05:01.933 --> 00:05:04.730
First the knees lower,
we tilt the pelvis up,

00:05:04.730 --> 00:05:08.451
then the chest, then the chin,
then slide it through.

00:05:08.451 --> 00:05:11.580
As you inhale,
we lift up, Cobra.

00:05:11.580 --> 00:05:13.800
Exhale to soften and fold.

00:05:13.800 --> 00:05:17.377
Good. Curl the toes under, 
inhale, press up, power up,

00:05:17.377 --> 00:05:19.163
Downward Facing Dog.

00:05:19.930 --> 00:05:22.630
Good. Bend the knees,
inhale to look forward.

00:05:22.630 --> 00:05:24.290
Exhale, give it a hop.

00:05:24.290 --> 00:05:25.450
Hop towards the
front of your mat.

00:05:25.450 --> 00:05:26.730
Just see what happens.

00:05:26.730 --> 00:05:29.310
If you don't make it,
take a couple more steps,

00:05:29.310 --> 00:05:31.850
and we'll meet
in the Forward Fold.

00:05:31.850 --> 00:05:34.083
Good. Inhale, lift up halfway.

00:05:34.083 --> 00:05:36.490
Exhale to soften and fold.

00:05:36.490 --> 00:05:38.380
Root to rise here,
ground through the feet,

00:05:38.380 --> 00:05:41.350
spread the fingertips, 
inhale, reach for the sky.

00:05:41.350 --> 00:05:44.032
And exhale hands to heart.

00:05:44.032 --> 00:05:46.290
Beautiful. 
Relax your shoulders here.

00:05:46.290 --> 00:05:48.391
Take a deep breath in.

00:05:48.391 --> 00:05:50.471
And a long breath out.

00:05:50.471 --> 00:05:52.680
Good. Shift your weight
to your right foot.

00:05:52.680 --> 00:05:54.670
Keep your right
thumb at your sternum

00:05:54.670 --> 00:05:57.440
to help you remember to
lift up through the chest.

00:05:57.440 --> 00:06:00.880
We're just gonna
slowly bend the left knee,

00:06:00.880 --> 00:06:03.100
reach to grab the left ankle.

00:06:03.100 --> 00:06:06.174
You can use your fingertips
on a piece of furniture here.

00:06:06.174 --> 00:06:08.180
Right hand on a wall.

00:06:08.180 --> 00:06:10.690
Just coming into 
a quad stretch here,

00:06:10.690 --> 00:06:11.980
lengthening the tailbone down,

00:06:11.980 --> 00:06:13.760
squeeze that left knee in.

00:06:13.760 --> 00:06:15.350
Nice quad stretch.

00:06:15.350 --> 00:06:17.970
Yes, and then release and
take it to the other side.

00:06:17.970 --> 00:06:19.124
Nice and easy.

00:06:21.545 --> 00:06:24.502
And if you're wobbly today,
if you're falling,

00:06:24.502 --> 00:06:26.110
that's part of it, right?

00:06:26.110 --> 00:06:31.000
Have the courage to
try to fall, to fail.

00:06:33.224 --> 00:06:34.530
Awesome, then release.

00:06:34.530 --> 00:06:37.119
Right away, 
both feet come together.

00:06:38.014 --> 00:06:39.818
Inhale, reach for the sky.

00:06:39.818 --> 00:06:41.603
Exhale, Forward Fold.

00:06:42.730 --> 00:06:45.890
Inhale, lift up halfway,
find something new.

00:06:45.890 --> 00:06:48.130
Exhale to soften and fold.

00:06:48.130 --> 00:06:51.690
Step one foot back,
then the other, Plank.

00:06:51.690 --> 00:06:54.440
Here we go. Knees, chest 
and chin again, inhale in.

00:06:54.440 --> 00:06:56.320
Exhale, knees hit first.

00:06:56.320 --> 00:06:59.240
Gently, we tilt the pelvis,
we hug the elbows in,

00:06:59.240 --> 00:07:01.860
we lower the chest,
and then the chin.

00:07:01.860 --> 00:07:03.618
Good. Then slide through.

00:07:03.618 --> 00:07:05.774
As you inhale, find Cobra.

00:07:07.070 --> 00:07:09.190
And exhale, soften and release.

00:07:09.190 --> 00:07:11.280
Inhale in as you
curl the toes under.

00:07:11.280 --> 00:07:14.020
Exhale, press up,
navel comes up to the spine

00:07:14.020 --> 00:07:17.509
on that exhale, Plank Pose.
Nice and strong.

00:07:17.509 --> 00:07:19.149
Beautiful. Inhale in again.

00:07:19.149 --> 00:07:21.890
Exhale, Downward Facing Dog.

00:07:21.890 --> 00:07:24.010
Inhale, lift the
right leg up high.

00:07:24.010 --> 00:07:26.330
Exhale, step it
all the way forward.

00:07:26.330 --> 00:07:28.390
Inhale, keep that 
back heel lifted

00:07:28.390 --> 00:07:30.290
as you sweep the
fingertips all the way up,

00:07:30.290 --> 00:07:32.150
nice high lunge.

00:07:32.150 --> 00:07:34.171
Front knee over 
front ankle here.

00:07:35.251 --> 00:07:37.160
Find your center, breathe.

00:07:37.160 --> 00:07:39.157
Big beach ball up and overhead.

00:07:40.197 --> 00:07:42.594
Good. Now grab your right hand.

00:07:42.594 --> 00:07:44.160
Excuse me, take your right hand,

00:07:44.160 --> 00:07:45.780
grab your left wrist, excuse me.

00:07:45.780 --> 00:07:46.970
Think up and over here.

00:07:46.970 --> 00:07:50.840
Big stretch. Inhale in
as you lean to the right.

00:07:50.840 --> 00:07:55.108
Exhale, hug the rib cage in,
strong connection to center.

00:07:55.108 --> 00:07:57.859
Good. Then inhale in again,
lift your chin.

00:07:57.859 --> 00:07:59.520
Exhale, pivot on the back foot,

00:07:59.520 --> 00:08:01.890
open up, Warrior II.

00:08:01.890 --> 00:08:04.038
Good. Inhale in here.

00:08:04.038 --> 00:08:05.940
Exhale, straighten the front leg,

00:08:05.940 --> 00:08:09.730
send the right fingertips back,
Reverse Triangle.

00:08:09.730 --> 00:08:11.445
Inhale in here.

00:08:11.445 --> 00:08:14.460
Exhale back to Warrior II.

00:08:14.460 --> 00:08:15.293
Beautiful.

00:08:15.293 --> 00:08:17.000
From here, we're gonna inhale,

00:08:17.000 --> 00:08:18.670
send the left
fingertips forward,

00:08:18.670 --> 00:08:22.168
come back to high lunge, 
so you lift that back heel up.

00:08:22.168 --> 00:08:24.770
Inhale, lift the chest,
lift the chin.

00:08:24.770 --> 00:08:27.540
And then exhale, 
soften it all down.

00:08:27.540 --> 00:08:29.440
Good. Take your 
twist here if you like.

00:08:29.440 --> 00:08:31.427
Inhale, right fingertips up,

00:08:31.427 --> 00:08:34.590
And exhale, right hand 
back down to the earth.

00:08:34.590 --> 00:08:37.231
Step the right foot back,
inhale in.

00:08:37.231 --> 00:08:40.690
Exhale, knees, squeeze the 
elbows into the side body

00:08:40.690 --> 00:08:42.690
as you tilt the pelvis,
bring the chest

00:08:42.690 --> 00:08:46.490
and then the chin, and then
slide it through as you inhale

00:08:46.490 --> 00:08:49.141
we open the chest, Cobra.

00:08:49.141 --> 00:08:51.190
And exhale to soften and fold.

00:08:51.190 --> 00:08:52.586
Follow your breath, inhale in.

00:08:52.586 --> 00:08:54.472
Exhale, press up to Plank,

00:08:54.472 --> 00:08:56.350
nice and strong,
deep breath in here.

00:08:56.350 --> 00:08:57.950
Press away from the yoga mat.

00:08:57.950 --> 00:09:00.000
Exhale, Downward Facing Dog.

00:09:01.320 --> 00:09:02.782
Take a breath.

00:09:06.520 --> 00:09:09.014
When you're ready, inhale,
lift the left leg up high.

00:09:09.820 --> 00:09:11.600
Exhale, step it through.

00:09:11.600 --> 00:09:14.130
Front knee over front ankle,
strong connection to center,

00:09:14.130 --> 00:09:15.620
squeeze the inner
thighs to the midline.

00:09:15.620 --> 00:09:17.382
That'll help keep 
the back heel lifted.

00:09:17.382 --> 00:09:20.260
As you inhale, sweep the
fingertips all the way up.

00:09:20.260 --> 00:09:23.273
Relax the shoulders down,
big beach ball up and overhead.

00:09:24.352 --> 00:09:28.129
Find courageous expression

00:09:28.129 --> 00:09:30.628
of this posture today.

00:09:30.628 --> 00:09:32.510
Good. Then when you're ready,
grab the right wrist,

00:09:32.510 --> 00:09:35.193
think up and over as you
slowly lean to the left.

00:09:36.420 --> 00:09:37.919
Breathing deep.

00:09:38.900 --> 00:09:41.368
Good. Then inhale, 
lift your chin.

00:09:41.368 --> 00:09:44.560
And exhale, release the bind
and open up Warrior II,

00:09:44.560 --> 00:09:48.090
pull the pinkies back, find
your most courageous expression

00:09:48.090 --> 00:09:49.675
of this Warrior.

00:09:53.950 --> 00:09:55.076
Good, then straighten
the front leg,

00:09:55.076 --> 00:09:57.200
inhale, reach the left
fingertips up and back.

00:09:57.200 --> 00:09:59.710
Big breath, big stretch.

00:09:59.710 --> 00:10:01.204
Inhale, lift the chin.

00:10:01.204 --> 00:10:03.558
Exhale, back to Warrior II.

00:10:04.860 --> 00:10:08.320
Nice. Drop the right fingertips 
down, lift the back heel.

00:10:08.320 --> 00:10:11.390
Inhale, come back
to that high lunge.

00:10:11.390 --> 00:10:15.400
Good. Inhale, 
lift the chest, lift the chin.

00:10:15.400 --> 00:10:18.260
And exhale, soften and
release it all back down.

00:10:18.260 --> 00:10:20.360
Take the twist, if you
did on the other side.

00:10:20.360 --> 00:10:24.098
Left hand reaches up as
you inhale, big breath.

00:10:24.098 --> 00:10:25.950
Squeeze the left knee in.

00:10:25.950 --> 00:10:28.026
And then exhale,
slow and steady,

00:10:28.026 --> 00:10:29.610
left hand back 
down to the earth.

00:10:29.610 --> 00:10:30.940
Step the left toes back.

00:10:30.940 --> 00:10:33.070
This time you can do knees,
chest, and chin,

00:10:33.070 --> 00:10:36.270
or belly to Cobra, or
Chaturanga to Upward Facing Dog.

00:10:36.270 --> 00:10:39.710
Follow your breath, use your 
inhale to open your heart.

00:10:40.457 --> 00:10:43.441
Use your exhale to
make your way back

00:10:43.441 --> 00:10:45.431
to Downward Facing Dog.

00:10:47.990 --> 00:10:50.900
When you get there,
take a deep breath in.

00:10:50.900 --> 00:10:54.015
And just like Benji,
let's sigh it out. (sighs)

00:10:55.604 --> 00:10:58.653
Again, deep breath in
here in Downward Facing Dog.

00:10:59.810 --> 00:11:02.075
And exhale to sigh it out.

00:11:03.780 --> 00:11:06.240
Good. Slowly lower to the knees.

00:11:06.240 --> 00:11:08.174
Bring the two big toes to touch.

00:11:09.070 --> 00:11:11.080
Knees as wide as the mat.

00:11:11.080 --> 00:11:13.063
We're gonna turn the hands in,

00:11:13.063 --> 00:11:14.551
so turn the fingertips in,

00:11:14.551 --> 00:11:18.080
peek at me here
for a demo, like so,

00:11:18.080 --> 00:11:20.604
preparing for a Lion's Breath.

00:11:22.090 --> 00:11:26.390
A fierce lion.

00:11:26.390 --> 00:11:28.730
You can do this
breath in any other shape,

00:11:28.730 --> 00:11:30.770
you don't have to
come to this stretch,

00:11:30.770 --> 00:11:32.600
but I'm just
giving a little release

00:11:32.600 --> 00:11:34.980
for the forearms 
and for the wrist.

00:11:34.980 --> 00:11:37.810
Nice and snuggly in the hips.

00:11:37.810 --> 00:11:41.670
Inhale, open the chest,
whatever shape you're in.

00:11:41.670 --> 00:11:43.440
And as you exhale,
you're gonna send your gaze

00:11:43.440 --> 00:11:47.020
up towards your third eye,
between your two brow bones,

00:11:47.020 --> 00:11:48.910
and you're going to
stick out your tongue.

00:11:48.910 --> 00:11:49.850
So here we go.

00:11:49.850 --> 00:11:51.462
We inhale in through the nose.

00:11:51.462 --> 00:11:54.320
We exhale, send our gaze 
right up to the third eye,

00:11:54.320 --> 00:11:56.045
and exhale with the tongue out.

00:11:58.300 --> 00:12:00.118
Try it again. Inhale.

00:12:05.310 --> 00:12:06.320
And one more time,

00:12:06.320 --> 00:12:08.530
see if you can feel
this in your whole body,

00:12:08.530 --> 00:12:10.940
whatever that means to you.
Deep breath in.

00:12:12.210 --> 00:12:14.257
Lion's Breath, tongue out.

00:12:18.438 --> 00:12:20.230
Nice. Come back.

00:12:21.130 --> 00:12:22.760
Walk the knees
underneath the hips,

00:12:22.760 --> 00:12:24.710
walk the hands out.

00:12:24.710 --> 00:12:27.082
Claw through the fingertips,
curl the toes under,

00:12:27.082 --> 00:12:30.310
send the hips up high and back,
Downward Facing Dog.

00:12:30.310 --> 00:12:32.420
Good. Bend the knees, 
inhale, look forward.

00:12:32.420 --> 00:12:35.810
Exhale, step or hop towards
the front edge of your mat.

00:12:35.810 --> 00:12:38.810
If you don't make it, take
another step or two or three

00:12:38.810 --> 00:12:41.280
and on your next
breath in, lift up halfway.

00:12:41.280 --> 00:12:43.246
Nice long, beautiful neck.

00:12:44.058 --> 00:12:46.970
Then exhale, soften and fold.

00:12:46.970 --> 00:12:49.260
Good. Root to rise here,
ground through the feet,

00:12:49.260 --> 00:12:50.860
spread the
fingertips as you inhale,

00:12:50.860 --> 00:12:53.280
reach, reach,
reach towards the stars.

00:12:53.280 --> 00:12:55.150
Capture one, 
bring the palms together,

00:12:55.150 --> 00:12:57.870
and bring it back
down gently to your heart.

00:12:57.870 --> 00:13:00.548
Close your eyes,
observe the breath.

00:13:03.040 --> 00:13:04.642
Find stillness.

00:13:07.520 --> 00:13:09.776
Just allow your
breath to move you.

00:13:20.860 --> 00:13:23.970
Nice. Then we're gonna shift our
weight to our right foot again.

00:13:23.970 --> 00:13:25.680
This time instead
of the quad stretch,

00:13:25.680 --> 00:13:28.130
we're gonna lift the
left knee all the way up.

00:13:28.130 --> 00:13:31.275
So again, you can use something

00:13:31.275 --> 00:13:34.175
to place the right hand upon

00:13:34.175 --> 00:13:37.653
for a little help
here with your balance.

00:13:38.670 --> 00:13:40.080
Hug the low ribs in,

00:13:40.080 --> 00:13:42.510
think of lifting up
from the pelvic floor,

00:13:42.510 --> 00:13:45.583
lengthening through the 
crown of the head. That'll help.

00:13:45.583 --> 00:13:48.352
Pressing through all four
corners of that right foot.

00:13:50.170 --> 00:13:54.140
Recruiting your core,
muscles of the low belly here,

00:13:54.140 --> 00:13:56.374
so we're not just holding in the

00:13:57.100 --> 00:13:58.474
hip crease here.

00:13:59.780 --> 00:14:03.190
Lift the chest to the thumbs,
and slow and steady,

00:14:03.190 --> 00:14:05.810
find something to
focus your gaze upon

00:14:05.810 --> 00:14:09.133
as you slowly 
send your left toes

00:14:09.133 --> 00:14:12.800
through and back 
for Warrior III.

00:14:12.800 --> 00:14:15.140
If you're new to Warrior III,
take a peek at me.

00:14:15.140 --> 00:14:18.320
I'm making sure that
my standing leg is soft,

00:14:18.320 --> 00:14:23.230
then I'm gonna actively
rotate my left hip down,

00:14:23.230 --> 00:14:25.470
finding internal
rotation of the hip socket,

00:14:25.470 --> 00:14:28.730
so it feels like I'm
lifting my right inner thigh

00:14:28.730 --> 00:14:29.863
up towards the sky.

00:14:30.800 --> 00:14:33.280
I'm recruiting the
muscles of my upper back body

00:14:33.280 --> 00:14:35.470
to draw the
shoulder blades together,

00:14:35.470 --> 00:14:39.580
I'm continuing to extend
through the crown of the head,

00:14:39.580 --> 00:14:41.349
through the chest.

00:14:45.650 --> 00:14:47.450
Working to level the hips again,

00:14:47.450 --> 00:14:49.403
recruit the
muscles of the low belly.

00:14:50.920 --> 00:14:53.450
And then just a
little bravery moment,

00:14:53.450 --> 00:14:55.435
send the fingertips forward.

00:14:56.880 --> 00:14:58.880
Your full expression 
of the pose today.

00:14:58.880 --> 00:15:00.065
Inhale in.

00:15:00.065 --> 00:15:03.390
And then exhale slowly, sweetly,

00:15:03.390 --> 00:15:04.700
bring it back to Mountain.

00:15:04.700 --> 00:15:06.130
If you fell, awesome.

00:15:06.130 --> 00:15:09.000
If you fell twice,
three times, I got your back.

00:15:09.000 --> 00:15:11.290
This is what the
practice is all about.

00:15:11.290 --> 00:15:14.380
Way to have the
courage to give it a try.

00:15:14.380 --> 00:15:16.000
Let's take it to the other side.

00:15:16.000 --> 00:15:19.260
Palms together, pressing
away from that standing leg

00:15:19.260 --> 00:15:22.000
from the start, so I'm not
collapsed in this left hip,

00:15:22.000 --> 00:15:25.660
but I'm working
on that foundation.

00:15:25.660 --> 00:15:27.433
This kind of 
working in opposition

00:15:27.433 --> 00:15:29.430
as I lift the right knee.

00:15:31.460 --> 00:15:33.130
Just find your footing.

00:15:33.130 --> 00:15:34.377
Don't rush it.

00:15:35.775 --> 00:15:39.720
And when you're ready,
slow and steady,

00:15:39.720 --> 00:15:41.273
kicking the right toes back.

00:15:42.110 --> 00:15:45.785
Finding your focus, drawing
the shoulder blades together.

00:15:45.785 --> 00:15:47.870
Lengthening through the torso,

00:15:47.870 --> 00:15:50.300
keeping a soft bend
in that standing leg,

00:15:50.300 --> 00:15:52.720
actively dialing
the right toes down,

00:15:52.720 --> 00:15:54.650
working to level those hips

00:15:54.650 --> 00:15:56.901
and lift from your
right inner thigh.

00:16:02.408 --> 00:16:05.172
Your breath is your anchor here.

00:16:07.480 --> 00:16:09.950
Maybe sending the
fingertips forward.

00:16:09.950 --> 00:16:11.200
Just check it out.

00:16:11.200 --> 00:16:13.573
If you fall, we'll catch you.
I'll catch you.

00:16:13.573 --> 00:16:15.342
Benji has your back.

00:16:15.342 --> 00:16:18.171
It's all good.
Breathing deep here.

00:16:20.410 --> 00:16:24.250
And then slow and steady,
wherever you are, make your way,

00:16:24.250 --> 00:16:28.292
you can wobble all you
want back to Mountain Pose.

00:16:30.480 --> 00:16:33.711
And open the palms 
and lift your chest proud.

00:16:35.320 --> 00:16:37.761
Inhale, reach for the sky.

00:16:37.761 --> 00:16:40.324
Exhale, Forward Fold.

00:16:41.684 --> 00:16:44.150
Inhale, halfway lift.

00:16:44.150 --> 00:16:46.171
Exhale, soften and bow.

00:16:47.200 --> 00:16:50.460
This time, bend the knees,
option to hop the feet back

00:16:50.460 --> 00:16:52.540
if you're feeling courageous

00:16:52.540 --> 00:16:54.680
and you feel like
that's okay for your body,

00:16:54.680 --> 00:16:57.830
otherwise it's just a
right foot back, left foot back,

00:16:57.830 --> 00:17:01.530
step, step, then choose
your knees, chest, chin,

00:17:01.530 --> 00:17:04.533
Chaturanga to Up Dog or Cobra.

00:17:06.050 --> 00:17:08.720
Use your inhale
to open your heart.

00:17:08.720 --> 00:17:11.030
And use your exhale
to send it up and back,

00:17:11.030 --> 00:17:12.320
Downward Facing Dog

00:17:12.320 --> 00:17:16.540
for one last courageous
cleansing Lion's Breath.

00:17:16.540 --> 00:17:18.521
Inhale in deeply here.

00:17:19.740 --> 00:17:22.540
And exhale,
Lion's Breath, tongue out.

00:17:24.460 --> 00:17:25.930
Drop the knees down.

00:17:25.930 --> 00:17:27.670
Scared Benji there.

00:17:27.670 --> 00:17:30.834
Slow and steady,
swinging the legs to one side.

00:17:32.500 --> 00:17:34.448
Send the legs out in front.

00:17:36.248 --> 00:17:39.440
And then hug your left
knee into your heart space.

00:17:39.440 --> 00:17:42.187
Give it a little squeeze.
Sit up nice and tall.

00:17:43.340 --> 00:17:46.970
Then hug your, excuse me,
hook your right elbow

00:17:46.970 --> 00:17:50.260
into your left knee, send your 
left fingertips behind,

00:17:50.260 --> 00:17:53.010
Twist, inhale to 
lift and lengthen.

00:17:53.010 --> 00:17:55.513
Exhale, moving into the twist.

00:17:56.810 --> 00:17:59.913
Flex your right toes up
towards your right shoulder.

00:18:03.180 --> 00:18:05.690
Nice and then slowly
release and switch.

00:18:05.690 --> 00:18:07.303
Hug your right knee up and in.

00:18:08.560 --> 00:18:12.120
Hook the left elbow,
right fingertips come behind,

00:18:12.120 --> 00:18:14.430
and we inhale to
lift and lengthen,

00:18:14.430 --> 00:18:16.223
and exhale from center.

00:18:17.150 --> 00:18:20.995
Slow and steady,
journeying more into that twist.

00:18:21.754 --> 00:18:23.701
Bringing our curiosity.

00:18:31.870 --> 00:18:34.750
And then slowly release.

00:18:34.750 --> 00:18:36.870
Check it out, 
we're gonna bend the knees,

00:18:36.870 --> 00:18:38.742
bring the feet to the ground.

00:18:39.730 --> 00:18:43.820
We're gonna dial the
fingertips in towards the body.

00:18:43.820 --> 00:18:46.000
Inhale in, as you exhale,

00:18:46.000 --> 00:18:50.200
you're gonna slowly
lift the hips, lift the bum,

00:18:50.200 --> 00:18:53.040
coming into a Table here.

00:18:53.040 --> 00:18:54.840
Great. Claw through 
the fingertips,

00:18:54.840 --> 00:18:57.345
press down through the knuckles,

00:18:57.345 --> 00:18:58.620
send the shins forward,

00:18:58.620 --> 00:19:00.160
lift the hip points
up a little higher,

00:19:00.160 --> 00:19:03.150
maybe lift your chin as
you squeeze your glutes.

00:19:03.150 --> 00:19:05.671
You're here for three, two,

00:19:05.671 --> 00:19:08.690
whew, lower on the one.

00:19:08.690 --> 00:19:11.310
Cross one ankle over the other,

00:19:11.310 --> 00:19:14.140
see if you can choose
the one that's a little off,

00:19:14.140 --> 00:19:16.820
like not your
dominant front leg.

00:19:16.820 --> 00:19:17.970
And come into a seat.

00:19:17.970 --> 00:19:19.710
Let your hands soften,

00:19:19.710 --> 00:19:24.386
come into Sukhasana,
meditation pose here.

00:19:26.290 --> 00:19:29.840
Sukhasana, Sukha, ease.

00:19:29.840 --> 00:19:31.790
Find a softness and ease here.

00:19:31.790 --> 00:19:35.210
So any place that you
might be clenching or holding,

00:19:35.210 --> 00:19:37.270
see if you can soften here,

00:19:37.270 --> 00:19:39.740
maybe even moving
gently a little left to right

00:19:39.740 --> 00:19:42.944
in the spine to encourage that.

00:19:48.220 --> 00:19:50.659
Checking in with
the head, the neck.

00:19:55.180 --> 00:19:56.916
Then draw the palms together.

00:19:57.760 --> 00:19:58.840
Take a deep breath in.

00:19:58.840 --> 00:20:02.020
As you exhale, 
bow your head to your hands.

00:20:02.020 --> 00:20:04.589
Feel a deep stretch
in the back of the neck.

00:20:06.340 --> 00:20:08.005
And say one

00:20:09.276 --> 00:20:13.435
loving thing to yourself 
here before we sign off.

00:20:15.270 --> 00:20:18.060
One sweet thing.

00:20:18.060 --> 00:20:19.872
Come on, you can find one.

00:20:21.007 --> 00:20:23.260
One kind thing.

00:20:30.150 --> 00:20:31.140
Alright, great job.

00:20:31.140 --> 00:20:32.739
Take a deep breath in.

00:20:34.217 --> 00:20:35.777
And a long breath out.

00:20:36.920 --> 00:20:40.190
And there's an 
invitation here to whisper

00:20:40.190 --> 00:20:41.906
Namaste.

00:20:43.423 --> 00:20:46.290
Bat the eyelashes open,
lift your head,

00:20:46.290 --> 00:20:48.700
keep your heart lifted
for the rest of the day,

00:20:48.700 --> 00:20:50.230
the rest of your evening.

00:20:50.230 --> 00:20:51.180
You are my hero.

00:20:51.180 --> 00:20:53.290
Thank you so
much for being here.

00:20:53.290 --> 00:20:55.770
I look forward to
seeing you again tomorrow.

00:20:55.770 --> 00:20:56.958
Take good care.

00:20:58.395 --> 00:21:02.255
(soft upbeat music)