- Hello everyone and welcome

to Move 
your 30 Day Yoga Journey.

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

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

do not worry, you are not alone.

Today we have a really
juicy practice for you,

this is a mobility session.

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

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

(soft upbeat music)

Alright, let's begin on the ground.

Come on to your back.

You made it, you're here.

I'm so proud of us.

Let's hug the 
knees into the chest.

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

that feel good here (laughs)

and massage your back,

and close your eyes
and feel supported.

Okay, I know
it's a little cliche,

but really literally
the mat has your back here,

and so do I.

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

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

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

in this practice
today so when you're ready,

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

Thread the needle here.

And start to gently
deepen your breath.

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

for you to reconnect

to the mind,

and then to the body

with breath

through movement.

Release and switch.

Right foot comes down,

left ankle crosses over
the top of the right thigh.

Take it away,
find what feels good.

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

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

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

left foot stays down
and we're just gonna rotate

the right ankle one way,
and the other.

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

excuse me, keep the left foot

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

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

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

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

How about one more option?

Or you can also
take index finger,

middle finger and
thumb to the big toe.

I like the outer
edge 'cause it helps me

get really snugly in that hip.

So half Stirrup here,
half Happy Baby.

Pull down by
bending your right elbow,

kick up with the right foot.

And then release, 
right arm comes back to cactus,

and we send the left foot up,

rotating the left ankle
one way and then the other.

And then grabbing the
outer edge of the left foot

or taking
another variation here.

Imagine really feeling
that left hip crease pull down,

so you can imagine your
outer left hip pulling down

towards the front
edge of your mat.

Maybe bend your left elbow,
go a little deeper.

And then slowly release.

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

Alright, you're gonna
bring your left elbow

underneath your right shoulder,
so we're coming

up onto the forearm here.

We'll bend the knee,
stack the hips,

right fingertips come to the
earth for a little stability.

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

open the knees.

And close.
Inhale, open and close.

Now keep this motion going,

there may be a
tendency to wanna rush this,

just keep it nice and slow.

And what I will invite you to do

is just bring your awareness
to the left side waist,

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

just like we would do in a side,

in a one-arm Plank, Side Plank.

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

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

over the left.

Sometimes it's helpful to
bring maybe the right hand

to the waistline or even behind

just to keep that hip stacked.

We're here for three,

we're here for two, and one.

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

a little bit more forward.

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

And then same thing,
kind of creating

what feels like
90-degree angles,

so same thing with
the need to the ankle.

And then you're just
gonna lift and lower.

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

Notice if you've started to

collapse into 
that left arm, left shoulder.

Definitely getting 
stronger in the body.

So, stick with it.

Move nice and slow.

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

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

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

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

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

with the front of that,
right shin.

Great, then reverse, reverse.

Breathe.

And then let it go, amazing.

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

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

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

you can keep it nice
and wide or you can work

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

Take a deep breath in here,

maybe open up through
the neck a little bit,

relax the shoulders.

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

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

Stack that right
shoulder over the right elbow,

and then when you're ready,
heels together,

we inhale, open
the knees, and close.

Open, and close.

Resist the urge to rush here.

Notice where this
movement is coming from.

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

just like in most
of our yoga postures,

finding that
extension from crown to tail,

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

Beautiful, 
we're here for three,

two, one,

I just saw a squirrel
outside of the window.

Keep the eyes open.

Okay, shins now come forward.

We bring the knees
in line with the hips,

and we're gonna open and close.

Open and close.

Lifting the right side waist,

just like we do
in that Side Plank.

Building strength,
stability and mobility.

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

Again, washing the window.

So you're not doing
a full big circle here

like we have maybe
done before a lot of us

in Downward
Facing Dog on our fours,

we're keeping it
nice and stacked.

Left hip stacked
over the right hip,

core getting some
love here as well.

Reverse the circle.

Slow and in control.

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

let's come onto our belly here,

drag the hands in
line with the rib cage,

squeeze the elbows in, 
inhale Baby Cobra.

Keep it nice and low.

Good, forehead kisses
the mat, breathe out.

Inhale, lift up, Baby Cobra.

Exhale, release,
forehead, kisses the mat.

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

Inhale, lift.

And exhale,
lower, beautiful,

press up to all fours.

Find your foundation,
your alignment,

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

Open the chest 
just like we did yesterday.

And then exhale,
round it through.

Inhale, open the chest forward, 
right knee lifts.

And exhale, round it through.

And one more time inhale, open.

This time as you
exhale round through,

grab your left
knee with your right,

excuse me, grab your
right knee with your left hand

and squeeze and lift,
squeeze and lift,

draw the chin to the chest.

And then release.

Take it to the other side.

Inhale, open the chest,

lift the left knee left
toes up towards the sky,

press into both palms evenly.

Exhale, round through.

Inhale, open breathe.

Exhale, round through.

Inhale open, really press 
into that left palm.

And exhale, round through.

Right hand comes 
to the left shin,

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

Chin to chest.

And then release.

Great, walk the hands forward,

curl the toes
under inhale in, exhale,

peel the tailbone up and
back today Downward Facing Dog.

Great, from here, 
bend the left knee in generously

as you turn to look
underneath your right arm.

Drop the right heel,
press into both palms evenly.

Think about pressing
away from the yoga mat.

So you're not
collapsing into the hands,

but rather really
actively pressing away.

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

we slowly turn our gaze

underneath the 
left armpit chest.

Left heel's grounding down,

we're pressing away
from the yoga mat.

Beautiful, then back to center,

walk the hands
back towards the toes.

Walk the hands
back towards the toes.

Walk the hands now
underneath the feet

so the toes are gonna,
excuse me,

fingertips are
gonna turn in and toes

are gonna come to the wrists,

and we bend 
the knees generously here.

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

If this is not feeling stable

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

just to create a little
more stability on the mat.

Shake the head a little.

Continue to gently
deepen your breath.

And then release that.

Slowly begin to bend
the knees generously

and roll all the
way up to standing.

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

turn, feet together,
really together,

hands on the waistline.

Great, lift up
through front body,

ground through the back body,

inhale in, shift your 
weight to the left foot

just like we did for Tree Pose,

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

keeping the right
toes pointing forward.

So feet stay pointed in
this parallel direction,

alright,
lifting again, and lower.

Lift and lower.
Lift and lower.

Now, if you start to notice

that you're
falling towards the left,

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

If it feels better to
take the fingertips out

to a nice T for balance, 
do that.

Press into all four 
corners of your left foot.

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

but we're gonna
turn the right toes in,

so little internal rotation.

Keep the 
upper abdominals turned on,

hug those low ribs in.

And now external rotation,
you got this.

Beautiful, let it go, 
come to Mountain,

inhale, reach for the sky.

Exhale, Forward Fold 
all the way down.

Beautiful inhale, lift up halfway.

Exhale, full root to rise here,

bend your knees generously. 
Inhale, reach it up.

And exhale hands to heart.

Okay, let's switch
to the other side.

So shift your
weight to your right foot,

hands gonna come
to the waistline,

and we're just gonna lift
the left leg out, and then lower.

Toe stay pointing forward,
feet parallel.

Just check it out, so
you're not really wanting you

to nail this. 
If you're nailing it, great,

but I'm wanting you
to get some feedback.

So pay attention.
Really starting

to thread all of our
lessons here together,

this coming week

and beyond.

And then internal
rotation here we go,

we'll do less of these,
but do them.

Let's do them, toes
turned in, lift and lower.

And then external
rotation, you got this.

Lift up through the side waist,

lift, think of that uplifting
practice from yesterday,

lift through the chest, 
you got this.

And release, this
time step the feet wide,

open the toes wide, 
inhale, reach for the sky.

Bend the knees, exhale,
send it into a Forward Fold,

straighten the legs here.

Beautiful, hands come now slowly
to the tops of the thighs,

loop the shoulders forward,
up and back, bend your knees.

Meet me here in this
little modified Goddess Pose

or Horse Pose.

Great, turn the palms,
excuse me,

turn the fingertips in now,

so palms are on the thighs,
still fingertips in

and we're just gonna dip
the right elbow towards center

as you look beyond
your left shoulder.

And then come
back through to center

and take it to the other side,
dipping the left shoulder.

And switch, right shoulder.

Sink a little lower maybe.
And left shoulder.

Last time, right.

Maybe a little deeper
in your squat and then left.

You did it. Amazing.

Straighten the legs, send the
fingertips out long Star Pose,

take up space, close your eyes,

quietly, whisper to yourself,
"I am worthy."

Just try it on, try it 
on for size. Can't hurt, right?

I am worthy.

And then after you've whispered

that to yourself, but
only after you've whispered

that to yourself, slowly
bring the palms together

and maybe a little clap, and
then back down to the heart.

Very fancy transition
here known in the yoga world

as heel-toe heel-toe the 
feet (chuckles) back together.

And once again,
inhale, reach for the sky.

And exhale, Forward Fold.

Nice and easy, just turn

towards the front
edge of your mat here.

We're gonna walk the
hands all the way out,

walk the toes all
the way out to Plank.

Good, inhale, look forward,
shift forward.

Exhale, lower to the belly.

Inhale, Cobra.

And exhale, 
slowly release back down.

Press up to all fours,

keep the tops of
the feet on the ground,

you're gonna come up
onto the knees here,

feel free to pad the knees
if you need a little cushion.

We're gonna bring the
left hand to the heart space,

right fingertips reach forward,
up, around and back.

Nice open palm
reaching up, around and back.

And keep this going,

now try to keep the
hip points forward.

Up, around and back.

And then reverse, back,
up, forward and down.

Keep the heart lifting
towards the left palm.

And best you can try to
isolate this movement.

So keep the hips
pointing forward.

Good, release that,
right hand comes to the heart,

we lift up.

And left fingertips forward,

up, around and back.

Breathe, forward, up,
around and back.

Forward, up, around and back.

Forward, up, up, up, 
around and back. Reverse it.

Send it back, up, 
forward, breathe.

Okay, release. 
Bring the palms together.

Open the palms like
you're opening a book,

then send the
fingertips together

towards your body
and down, repeat.

Open, fingertips towards you,

down, forward.

It may take a second to
get this, but you will get it.

And release, 
hands come to the earth,

big toes to touch, 
knees as wide as the yoga mat.

Inhale, come forward,
smooth your heart forward.

Exhale to the left,
through Extended Child's Pose,

then to the right
and all the way up.

Really exaggerate this circle here.

With your breathe, finding
that inhale as you come forward,

the exhale as you round
through Extended Child's Pose.

Really again, making
the most of this gesture.

And then reverse it.

And then the next time
you're in Child's Pose,

melting it all the way
down and closing your eyes

take a deep breath in.

And empty it out.

Pause, just notice how you feel.

Then slowly carve a line
with your nose to look forward.

Remember how you
move matters here,

slowly sliding
your heart through,

walking the
knees underneath you,

and just really gently
coming on to your back,

slow and steady moving
like you love yourself.

And then extend
the leg out long,

one leg and the other.

Inhale, reach all the way up.

Nice full body stretch.

Exhale, hug the
right knee into the chest.

Inhale in, exhale take the
right knee across the body.

Right arm comes to cactus.

And then back 
through center and switch.

Bring the left leg 
all the way up

and over into your twist,
left elbow bends, cactus.

And then all the way back.

Legs extended or 
knees bent, falling together.

You want to come into a position

where you're not
holding yourself up though.

And when you're ready
bring your hands to your body,

close your eyes.

Let's inhale in together.

And let's exhale together.

Relax the weight of your body,

soften the skin 
of your forehead.

Take a rest.

Then ever so slowly, 
ever so gently

start to rock that a little
side to side, very sweetly,

just getting a little
massage the back of the head.

And then bring your
head back to center,

slowly bring the palms together,

thumbs up to third eye.

You are amazing,

I am amazing,
and we are amazing.

Truly what our
yoga teaches us, right?

Thank you again for being here.

I look forward to
seeing you again tomorrow.

Do not miss it, you got this.

Enjoy the rest of
your day or your evening.

Inhale lots of love in.

Exhale to close.

Namaste.

(soft upbeat music)