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- Hello everyone and welcome

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to Move 
your 30 Day Yoga Journey.

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It is Day 11, and if
you're feeling like Benji

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and you are finding it really
hard to get to the mat today,

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do not worry, you are not alone.

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Today we have a really
juicy practice for you,

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this is a mobility session.

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So you're here, 
the hardest part is over,

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hop into something comfy,
and let's get started.

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(soft upbeat music)

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Alright, let's begin on the ground.

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Come on to your back.

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You made it, you're here.

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I'm so proud of us.

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Let's hug the 
knees into the chest.

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Close the eyes here, let out
any little sounds or breaths

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that feel good here (laughs)

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and massage your back,

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and close your eyes
and feel supported.

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Okay, I know
it's a little cliche,

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but really literally
the mat has your back here,

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and so do I.

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You're doing great,
let's keep going.

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Just allowing one present moment
to guide us into the next.

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We have a nice, should
feel really good on the body

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in this practice
today so when you're ready,

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drop the left knee cross
the right ankle over the left.

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Thread the needle here.

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And start to gently
deepen your breath.

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Relax your shoulders,
this is it, this is your time

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for you to reconnect

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to the mind,

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and then to the body

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with breath

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through movement.

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Release and switch.

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Right foot comes down,

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left ankle crosses over
the top of the right thigh.

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Take it away,
find what feels good.

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And then release, send
the elbows out, cactus arms,

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bend the knees, and you're
just gonna keep the cactus arms

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here as you lift the
right leg up towards the sky,

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left foot stays down
and we're just gonna rotate

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the right ankle one way,
and the other.

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Then keep the left foot
where it is, keep the right,

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excuse me, keep the left foot

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where it is, keep the left arm, 
that's what that's called,

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where it is, and you're
just gonna bend the right knee,

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take the right hand, grab the
outer edge of your right foot,

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or maybe the outer edge of
your right ankle or shin, calf.

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How about one more option?

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Or you can also
take index finger,

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middle finger and
thumb to the big toe.

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I like the outer
edge 'cause it helps me

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get really snugly in that hip.

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So half Stirrup here,
half Happy Baby.

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Pull down by
bending your right elbow,

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kick up with the right foot.

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And then release, 
right arm comes back to cactus,

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and we send the left foot up,

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rotating the left ankle
one way and then the other.

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And then grabbing the
outer edge of the left foot

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or taking
another variation here.

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Imagine really feeling
that left hip crease pull down,

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so you can imagine your
outer left hip pulling down

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towards the front
edge of your mat.

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Maybe bend your left elbow,
go a little deeper.

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And then slowly release.

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Okay, we're gonna turn
onto the left side.

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Alright, you're gonna
bring your left elbow

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underneath your right shoulder,
so we're coming

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up onto the forearm here.

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We'll bend the knee,
stack the hips,

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right fingertips come to the
earth for a little stability.

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Stay connected to your center 
as we keep the heels together,

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open the knees.

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And close.
Inhale, open and close.

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Now keep this motion going,

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there may be a
tendency to wanna rush this,

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just keep it nice and slow.

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And what I will invite you to do

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is just bring your awareness
to the left side waist,

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left side of the body and
see if you can lift it up

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just like we would do in a side,

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in a one-arm Plank, Side Plank.

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Alright, keep it going
last bit is if your right hip

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is opened out, see if
you can stack the right hip

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over the left.

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Sometimes it's helpful to
bring maybe the right hand

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to the waistline or even behind

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just to keep that hip stacked.

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We're here for three,

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we're here for two, and one.

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Now, from here, 
we're gonna bring the knees

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a little bit more forward.

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So your knee and your
hip are in a straight line.

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And then same thing,
kind of creating

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what feels like
90-degree angles,

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so same thing with
the need to the ankle.

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And then you're just
gonna lift and lower.

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So it's a hydrant on
our side, lift and lower.

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Notice if you've started to

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collapse into 
that left arm, left shoulder.

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Definitely getting 
stronger in the body.

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So, stick with it.

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Move nice and slow.

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And then the next time
you're lifted stay lifted,

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we're just gonna draw
a big circle one way,

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and then the other.
I'm gonna bring my right hand

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to the small of my back
here just to remind my right hip

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to stay, and it's as if
you're kind of washing a window

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with the front of that,
right shin.

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Great, then reverse, reverse.

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Breathe.

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And then let it go, amazing.

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From here, press up, come
through to a Cobbler's Pose.

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So through to a seat,
soles of the feet together,

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and you can, if the hips
feel really tight today,

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you can keep it nice
and wide or you can work

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to slowly draw the heels
closer to the base of the spine.

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Take a deep breath in here,

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maybe open up through
the neck a little bit,

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relax the shoulders.

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And then release, and we're
gonna come to the other side,

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so, come to lay on your
right hip now, right forearm.

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Stack that right
shoulder over the right elbow,

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and then when you're ready,
heels together,

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we inhale, open
the knees, and close.

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Open, and close.

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Resist the urge to rush here.

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Notice where this
movement is coming from.

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We're not collapsed here.
Neck is nice and long,

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just like in most
of our yoga postures,

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finding that
extension from crown to tail,

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making sure this left hip
isn't coming too far back.

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Beautiful, 
we're here for three,

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two, one,

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I just saw a squirrel
outside of the window.

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Keep the eyes open.

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Okay, shins now come forward.

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We bring the knees
in line with the hips,

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and we're gonna open and close.

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Open and close.

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Lifting the right side waist,

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just like we do
in that Side Plank.

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Building strength,
stability and mobility.

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Alright, next time it's lifted,
let's take it in a circle.

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Again, washing the window.

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So you're not doing
a full big circle here

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like we have maybe
done before a lot of us

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in Downward
Facing Dog on our fours,

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we're keeping it
nice and stacked.

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Left hip stacked
over the right hip,

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core getting some
love here as well.

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Reverse the circle.

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Slow and in control.

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Nice, and then slowly release,
sent both legs out long,

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let's come onto our belly here,

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drag the hands in
line with the rib cage,

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squeeze the elbows in, 
inhale Baby Cobra.

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Keep it nice and low.

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Good, forehead kisses
the mat, breathe out.

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Inhale, lift up, Baby Cobra.

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Exhale, release,
forehead, kisses the mat.

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Last one, maybe Cobra goes
a little higher this time.

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Inhale, lift.

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And exhale,
lower, beautiful,

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press up to all fours.

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Find your foundation,
your alignment,

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and when you're ready, we're 
gonna lift the right knee up.

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Open the chest 
just like we did yesterday.

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And then exhale,
round it through.

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Inhale, open the chest forward, 
right knee lifts.

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And exhale, round it through.

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And one more time inhale, open.

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This time as you
exhale round through,

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grab your left
knee with your right,

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excuse me, grab your
right knee with your left hand

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and squeeze and lift,
squeeze and lift,

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draw the chin to the chest.

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And then release.

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Take it to the other side.

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Inhale, open the chest,

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lift the left knee left
toes up towards the sky,

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press into both palms evenly.

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Exhale, round through.

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Inhale, open breathe.

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Exhale, round through.

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Inhale open, really press 
into that left palm.

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And exhale, round through.

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Right hand comes 
to the left shin,

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we squeeze and lift, squeeze
and lift, squeeze and lift.

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Chin to chest.

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And then release.

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Great, walk the hands forward,

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curl the toes
under inhale in, exhale,

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peel the tailbone up and
back today Downward Facing Dog.

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Great, from here, 
bend the left knee in generously

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as you turn to look
underneath your right arm.

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Drop the right heel,
press into both palms evenly.

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Think about pressing
away from the yoga mat.

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So you're not
collapsing into the hands,

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but rather really
actively pressing away.

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Good, then switch, right knee
bends in towards center,

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we slowly turn our gaze

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underneath the 
left armpit chest.

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Left heel's grounding down,

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we're pressing away
from the yoga mat.

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Beautiful, then back to center,

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walk the hands
back towards the toes.

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Walk the hands
back towards the toes.

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Walk the hands now
underneath the feet

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so the toes are gonna,
excuse me,

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fingertips are
gonna turn in and toes

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are gonna come to the wrists,

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and we bend 
the knees generously here.

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You can wiggle the toes,
rock a little front and back.

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If this is not feeling stable

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you can do one hand at a
time using the opposite hand

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just to create a little
more stability on the mat.

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Shake the head a little.

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Continue to gently
deepen your breath.

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And then release that.

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Slowly begin to bend
the knees generously

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and roll all the
way up to standing.

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Beautiful, then we'll just
step to the center of the mat,

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turn, feet together,
really together,

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hands on the waistline.

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Great, lift up
through front body,

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ground through the back body,

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inhale in, shift your 
weight to the left foot

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just like we did for Tree Pose,

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but we're gonna kick the
right foot all the way out,

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keeping the right
toes pointing forward.

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So feet stay pointed in
this parallel direction,

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alright,
lifting again, and lower.

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Lift and lower.
Lift and lower.

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Now, if you start to notice

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that you're
falling towards the left,

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really press into the ball
joint of that, right big toe.

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If it feels better to
take the fingertips out

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to a nice T for balance, 
do that.

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Press into all four 
corners of your left foot.

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Beautiful, and now
we're gonna keep this going,

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but we're gonna
turn the right toes in,

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so little internal rotation.

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Keep the 
upper abdominals turned on,

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hug those low ribs in.

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And now external rotation,
you got this.

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Beautiful, let it go, 
come to Mountain,

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inhale, reach for the sky.

252
00:14:15,730 --> 00:14:18,051
Exhale, Forward Fold 
all the way down.

253
00:14:19,420 --> 00:14:23,000
Beautiful inhale, lift up halfway.

254
00:14:23,000 --> 00:14:25,140
Exhale, full root to rise here,

255
00:14:25,140 --> 00:14:27,748
bend your knees generously. 
Inhale, reach it up.

256
00:14:29,100 --> 00:14:30,500
And exhale hands to heart.

257
00:14:30,500 --> 00:14:31,860
Okay, let's switch
to the other side.

258
00:14:31,860 --> 00:14:33,810
So shift your
weight to your right foot,

259
00:14:33,810 --> 00:14:35,410
hands gonna come
to the waistline,

260
00:14:35,410 --> 00:14:39,580
and we're just gonna lift
the left leg out, and then lower.

261
00:14:39,580 --> 00:14:43,311
Toe stay pointing forward,
feet parallel.

262
00:14:49,540 --> 00:14:52,520
Just check it out, so
you're not really wanting you

263
00:14:52,520 --> 00:14:54,770
to nail this. 
If you're nailing it, great,

264
00:14:54,770 --> 00:14:57,200
but I'm wanting you
to get some feedback.

265
00:14:57,200 --> 00:15:00,910
So pay attention.
Really starting

266
00:15:00,910 --> 00:15:04,293
to thread all of our
lessons here together,

267
00:15:05,310 --> 00:15:09,937
this coming week

268
00:15:09,937 --> 00:15:11,900
and beyond.

269
00:15:15,440 --> 00:15:17,530
And then internal
rotation here we go,

270
00:15:17,530 --> 00:15:19,020
we'll do less of these,
but do them.

271
00:15:19,020 --> 00:15:22,643
Let's do them, toes
turned in, lift and lower.

272
00:15:24,200 --> 00:15:26,100
And then external
rotation, you got this.

273
00:15:26,100 --> 00:15:27,710
Lift up through the side waist,

274
00:15:27,710 --> 00:15:30,610
lift, think of that uplifting
practice from yesterday,

275
00:15:30,610 --> 00:15:32,944
lift through the chest, 
you got this.

276
00:15:39,230 --> 00:15:43,070
And release, this
time step the feet wide,

277
00:15:43,070 --> 00:15:46,570
open the toes wide, 
inhale, reach for the sky.

278
00:15:46,570 --> 00:15:50,190
Bend the knees, exhale,
send it into a Forward Fold,

279
00:15:50,190 --> 00:15:52,270
straighten the legs here.

280
00:15:52,270 --> 00:15:56,410
Beautiful, hands come now slowly
to the tops of the thighs,

281
00:15:56,410 --> 00:15:59,520
loop the shoulders forward,
up and back, bend your knees.

282
00:15:59,520 --> 00:16:04,210
Meet me here in this
little modified Goddess Pose

283
00:16:04,210 --> 00:16:05,753
or Horse Pose.

284
00:16:06,900 --> 00:16:08,430
Great, turn the palms,
excuse me,

285
00:16:08,430 --> 00:16:10,450
turn the fingertips in now,

286
00:16:10,450 --> 00:16:12,437
so palms are on the thighs,
still fingertips in

287
00:16:12,437 --> 00:16:15,300
and we're just gonna dip
the right elbow towards center

288
00:16:15,300 --> 00:16:17,499
as you look beyond
your left shoulder.

289
00:16:18,770 --> 00:16:20,820
And then come
back through to center

290
00:16:20,820 --> 00:16:23,820
and take it to the other side,
dipping the left shoulder.

291
00:16:24,870 --> 00:16:27,117
And switch, right shoulder.

292
00:16:28,560 --> 00:16:31,440
Sink a little lower maybe.
And left shoulder.

293
00:16:33,900 --> 00:16:36,162
Last time, right.

294
00:16:36,162 --> 00:16:38,833
Maybe a little deeper
in your squat and then left.

295
00:16:40,230 --> 00:16:41,500
You did it. Amazing.

296
00:16:41,500 --> 00:16:45,700
Straighten the legs, send the
fingertips out long Star Pose,

297
00:16:45,700 --> 00:16:48,590
take up space, close your eyes,

298
00:16:48,590 --> 00:16:50,983
quietly, whisper to yourself,
"I am worthy."

299
00:16:52,420 --> 00:16:55,190
Just try it on, try it 
on for size. Can't hurt, right?

300
00:16:55,190 --> 00:16:56,410
I am worthy.

301
00:16:57,769 --> 00:16:59,100
And then after you've whispered

302
00:16:59,100 --> 00:17:01,610
that to yourself, but
only after you've whispered

303
00:17:01,610 --> 00:17:04,290
that to yourself, slowly
bring the palms together

304
00:17:04,290 --> 00:17:08,880
and maybe a little clap, and
then back down to the heart.

305
00:17:08,880 --> 00:17:12,590
Very fancy transition
here known in the yoga world

306
00:17:12,590 --> 00:17:16,943
as heel-toe heel-toe the 
feet (chuckles) back together.

307
00:17:17,860 --> 00:17:19,883
And once again,
inhale, reach for the sky.

308
00:17:20,750 --> 00:17:22,100
And exhale, Forward Fold.

309
00:17:22,100 --> 00:17:23,440
Nice and easy, just turn

310
00:17:23,440 --> 00:17:25,840
towards the front
edge of your mat here.

311
00:17:25,840 --> 00:17:28,030
We're gonna walk the
hands all the way out,

312
00:17:28,030 --> 00:17:30,904
walk the toes all
the way out to Plank.

313
00:17:32,400 --> 00:17:34,086
Good, inhale, look forward,
shift forward.

314
00:17:34,086 --> 00:17:36,775
Exhale, lower to the belly.

315
00:17:36,775 --> 00:17:38,824
Inhale, Cobra.

316
00:17:40,000 --> 00:17:42,920
And exhale, 
slowly release back down.

317
00:17:42,920 --> 00:17:45,010
Press up to all fours,

318
00:17:45,010 --> 00:17:46,820
keep the tops of
the feet on the ground,

319
00:17:46,820 --> 00:17:48,330
you're gonna come up
onto the knees here,

320
00:17:48,330 --> 00:17:51,553
feel free to pad the knees
if you need a little cushion.

321
00:17:52,900 --> 00:17:55,340
We're gonna bring the
left hand to the heart space,

322
00:17:55,340 --> 00:17:59,833
right fingertips reach forward,
up, around and back.

323
00:18:01,573 --> 00:18:06,246
Nice open palm
reaching up, around and back.

324
00:18:07,730 --> 00:18:08,650
And keep this going,

325
00:18:08,650 --> 00:18:11,713
now try to keep the
hip points forward.

326
00:18:12,943 --> 00:18:14,895
Up, around and back.

327
00:18:16,220 --> 00:18:21,320
And then reverse, back,
up, forward and down.

328
00:18:21,320 --> 00:18:23,802
Keep the heart lifting
towards the left palm.

329
00:18:25,850 --> 00:18:28,960
And best you can try to
isolate this movement.

330
00:18:28,960 --> 00:18:30,930
So keep the hips
pointing forward.

331
00:18:32,410 --> 00:18:34,840
Good, release that,
right hand comes to the heart,

332
00:18:34,840 --> 00:18:36,004
we lift up.

333
00:18:36,840 --> 00:18:39,050
And left fingertips forward,

334
00:18:39,050 --> 00:18:42,470
up, around and back.

335
00:18:42,470 --> 00:18:46,703
Breathe, forward, up,
around and back.

336
00:18:47,780 --> 00:18:50,923
Forward, up, around and back.

337
00:18:51,850 --> 00:18:56,540
Forward, up, up, up, 
around and back. Reverse it.

338
00:18:56,540 --> 00:19:00,502
Send it back, up, 
forward, breathe.

339
00:19:12,380 --> 00:19:14,793
Okay, release. 
Bring the palms together.

340
00:19:15,890 --> 00:19:18,580
Open the palms like
you're opening a book,

341
00:19:18,580 --> 00:19:20,860
then send the
fingertips together

342
00:19:20,860 --> 00:19:24,140
towards your body
and down, repeat.

343
00:19:24,140 --> 00:19:27,980
Open, fingertips towards you,

344
00:19:27,980 --> 00:19:31,130
down, forward.

345
00:19:31,130 --> 00:19:34,371
It may take a second to
get this, but you will get it.

346
00:19:43,550 --> 00:19:45,470
And release, 
hands come to the earth,

347
00:19:45,470 --> 00:19:48,530
big toes to touch, 
knees as wide as the yoga mat.

348
00:19:48,530 --> 00:19:51,260
Inhale, come forward,
smooth your heart forward.

349
00:19:51,260 --> 00:19:56,330
Exhale to the left,
through Extended Child's Pose,

350
00:19:56,330 --> 00:19:58,670
then to the right
and all the way up.

351
00:19:58,670 --> 00:20:02,230
Really exaggerate this circle here.

352
00:20:02,230 --> 00:20:06,380
With your breathe, finding
that inhale as you come forward,

353
00:20:06,380 --> 00:20:10,683
the exhale as you round
through Extended Child's Pose.

354
00:20:13,300 --> 00:20:16,789
Really again, making
the most of this gesture.

355
00:20:19,760 --> 00:20:22,085
And then reverse it.

356
00:20:33,377 --> 00:20:36,290
And then the next time
you're in Child's Pose,

357
00:20:36,290 --> 00:20:39,260
melting it all the way
down and closing your eyes

358
00:20:39,260 --> 00:20:41,237
take a deep breath in.

359
00:20:42,440 --> 00:20:44,651
And empty it out.

360
00:20:46,660 --> 00:20:49,374
Pause, just notice how you feel.

361
00:21:00,500 --> 00:21:04,050
Then slowly carve a line
with your nose to look forward.

362
00:21:04,050 --> 00:21:06,330
Remember how you
move matters here,

363
00:21:06,330 --> 00:21:09,260
slowly sliding
your heart through,

364
00:21:09,260 --> 00:21:11,000
walking the
knees underneath you,

365
00:21:11,000 --> 00:21:15,250
and just really gently
coming on to your back,

366
00:21:15,250 --> 00:21:19,903
slow and steady moving
like you love yourself.

367
00:21:23,150 --> 00:21:25,170
And then extend
the leg out long,

368
00:21:25,170 --> 00:21:27,531
one leg and the other.

369
00:21:27,531 --> 00:21:29,410
Inhale, reach all the way up.

370
00:21:29,410 --> 00:21:32,450
Nice full body stretch.

371
00:21:32,450 --> 00:21:35,210
Exhale, hug the
right knee into the chest.

372
00:21:35,210 --> 00:21:39,160
Inhale in, exhale take the
right knee across the body.

373
00:21:39,160 --> 00:21:42,051
Right arm comes to cactus.

374
00:21:42,915 --> 00:21:46,070
And then back 
through center and switch.

375
00:21:47,000 --> 00:21:50,010
Bring the left leg 
all the way up

376
00:21:50,010 --> 00:21:54,438
and over into your twist,
left elbow bends, cactus.

377
00:21:59,280 --> 00:22:01,909
And then all the way back.

378
00:22:01,909 --> 00:22:05,680
Legs extended or 
knees bent, falling together.

379
00:22:05,680 --> 00:22:07,450
You want to come into a position

380
00:22:07,450 --> 00:22:09,650
where you're not
holding yourself up though.

381
00:22:10,520 --> 00:22:13,920
And when you're ready
bring your hands to your body,

382
00:22:13,920 --> 00:22:15,808
close your eyes.

383
00:22:17,520 --> 00:22:20,116
Let's inhale in together.

384
00:22:21,750 --> 00:22:24,597
And let's exhale together.

385
00:22:27,940 --> 00:22:29,991
Relax the weight of your body,

386
00:22:31,350 --> 00:22:34,459
soften the skin 
of your forehead.

387
00:22:37,122 --> 00:22:39,150
Take a rest.

388
00:22:49,430 --> 00:22:51,890
Then ever so slowly, 
ever so gently

389
00:22:51,890 --> 00:22:55,220
start to rock that a little
side to side, very sweetly,

390
00:22:55,220 --> 00:22:59,036
just getting a little
massage the back of the head.

391
00:23:07,814 --> 00:23:09,770
And then bring your
head back to center,

392
00:23:09,770 --> 00:23:12,340
slowly bring the palms together,

393
00:23:12,340 --> 00:23:14,988
thumbs up to third eye.

394
00:23:14,988 --> 00:23:16,914
You are amazing,

395
00:23:18,020 --> 00:23:21,080
I am amazing,
and we are amazing.

396
00:23:21,080 --> 00:23:24,115
Truly what our
yoga teaches us, right?

397
00:23:25,970 --> 00:23:28,830
Thank you again for being here.

398
00:23:28,830 --> 00:23:30,670
I look forward to
seeing you again tomorrow.

399
00:23:30,670 --> 00:23:33,130
Do not miss it, you got this.

400
00:23:33,130 --> 00:23:35,823
Enjoy the rest of
your day or your evening.

401
00:23:36,800 --> 00:23:38,665
Inhale lots of love in.

402
00:23:38,665 --> 00:23:41,154
Exhale to close.

403
00:23:41,154 --> 00:23:42,766
Namaste.

404
00:23:44,500 --> 00:23:48,497
(soft upbeat music)