- Hi, everyone.

Welcome back to Move,
your 30 Day Yoga Journey.

Today is Day 12.

(snaps) Focus.

(soft upbeat music)

Alright, let's begin
today on our bellies.

Come on down to all fours,

gently melt to your belly.

You're gonna just place
one hand on top of the other,

please, thank you
so much for allowing

the sound of my
voice to guide you.

Just please use the
sound of my voice here

so you don't have
to look at the screen.

You're just gonna
come onto your belly.

I know it takes a lot
getting down here sometimes

and then rock.

Excuse me, not rock.

place your head on your hands

and then gently rock the
hips a little side to side,

just to create a little length.

Should feel good.
Just a small movement.

If you just ate a pasta dinner,

I sincerely apologize.

You might modify.

Alright, and then
after you've rocked the hips

a little side to side,
you come to stillness,

relax your shoulders.

Feel your belly on the earth.

Yes, there is
some compression there

and we're going to accentuate
that as we breathe in.

So close your eyes
and inhale in deeply

and just see if you

can feel your belly
press against the earth.

And then exhale,
of course it retreats

and we soften.

Keep it going.

Inhale, belly expands.

You can feel it
press against the earth.

And on the exhale, it softens.

Now keep this going
just a couple more times.

We're not going to be here long,

but I love this crocodile breath

for going a little bit deeper

and really focusing on
this directional breath.

The inhale traveling down

and the exhale traveling up.

So keep that focus if
you can throughout the day,

throughout the practice,

throughout life.

Okay, let's do one
more crocodile breath here.

And then exhale, slowly release.

We're gonna come
up onto the elbows here.

Just take a second
to look left to right.

Oh my gosh.

I turned to my right and boom,

sweet Benji's there.

So you might be taking
in your surroundings too.

We often think, 
"Oh, I can't focus

"because this is
going on, this noise.

"There's so much
going on in my house."

So this practice is really

one to remind us that
yoga is a discipline, okay?

Sometimes we find
a joy in movement.

Sometimes it is about
focusing or refocusing

on what matters most.

So

just taking in
your surroundings here

and then bringing the
chin down to the chest.

Lovely, and then
bring that head up.

Bring that right elbow
to the center of your mat.

You're gonna reach behind

and just bend your
left knee to start.

And you might reach
behind and grab the left toes

for a stretch.
If you can't reach there,

do not worry.

Focus on the breath
and just bending the knee.

Maybe sending left fingertips

towards the back
corner of your mat.

And then release

and take it to the other side.

Don't push it.

Just notice where you are.

Be honest

about it.

And then release, okay,

here we go.

We're gonna come up
to all fours nice and slow.

Cat-Cow.

This time, starting with cat.

So drop the chin to the chest,

lift the navel.

And then reverse.
Breathe in.

Breathe out.

Breathe in.

And breathe out.

Really focusing on the
sound of your breath here

and the sensation of the body.

Pay attention

to what you're
focusing on, right?

I've said it before,
but where attention goes,

energy flows.

Where attention goes,

energy flows.
And trust me, that can

be beautiful,
but it can,

it can also have consequences.

So the awareness is key.

Okay, bring it back
to a nice neutral spine.

Walk the knees in
towards the center of the mat.

Curl the toes under,

sit back on the heels.

Just lift up from
the pelvic floor.

Lift up from the crown.

Press into your pinky toes.

Think about pressing your
pinky toes down to the ground.

Just opening up
through the feet here,

getting ready for
some balancing today.

Have no fear.

Then back to all fours.

Walk the knees as
wide as your yoga mat.

Uncurl the toes.

Right hand comes
to the center line,

left fingertips open all
the way up towards the sky.

Nice open chest.

Inhale in here.

Exhale, thread the needle,

left fingertips
go in and underneath

the bridge of the right arm.

Right fingertips reach forward.

Or you can send the right
fingertips up towards the sky

or right hand to
the small of the back.

Last option.

Take a little bind by
bringing the right fingertips

to the front of
the left hip crease.

We have lots of options here.

Play.

Focus on the sensation.

And then slowly unravel.

Come back to center,
left hand in the middle,

right hand across the chest.

As you inhale,
reach up towards the sky.

Good, lengthen through the neck.

Breathe in.

Exhale, thread the needle.

Left fingertips reach forward,

or up,

or behind the back.

Breathe.

Opening up through
the neck, the shoulders,

getting that
beautiful twist in the spine,

that rotation in the mid
back and thoracic spine.

And when you're ready,
slowly unravel.

Spread the
fingertips super wide.

Walk the knees in
underneath the hips,

curl the toes under and
send the hips up high and back,

Downward Facing Dog.

Inhale, lift the
right leg up high.

Exhale, shift it
forward knee to nose.

Inhale, focus on
the breath, lift up.

Exhale, shift it forward,
knee to nose.

Inhale, lift up.

Exhale, knee to nose.

Now listen carefully.

Draw the right
knee to the right elbow

then to the left elbow,

right elbow, left elbow,

right elbow, left elbow.

Last one, right elbow,

left elbow then
step it all the way up.

Beautiful.

Pivot on the back foot.

Send the fingertips forward.

Front knee stays bent,
Warrior I, reach up high.

Strong like a warrior here.

Strong legs.

Focus forward.

Lift your chin, 
draw your navel in and up.

Lengthen through the neck.

Inhale, breathe.

Exhale, Warrior II.

Send your gaze straight
past your right fingertips.

Look beyond.

Good, keep the front knee bent,

Peaceful Warrior, reach
fingertips up and back.

Right fingertips
reaching all the way back here.

Inhale in.

Exhale, right elbow to
the top of the right thigh.

We open up through the chest.

Once again, left fingertips 
up towards the sky.

Extended Side Angle.

Neck is nice and long here.

Inhale in.

Exhale, option to
bring the right fingertips

down towards the earth
or keep it nice and lifted.

So you can play
here a little bit.

Good, inhale in.

Exhale, left fingertips 
come all the way down.

We frame the right foot again,

come into our nice low lunge.

Inhale to look forward.

Send your focus forward.

Exhale to step it back,
Downward Facing Dog.

Breathe in.

Empty it out.

Inhale, lift the
left leg up high.

Claw through the fingertips.

Exhale, shift it forward,
knee to nose.

Inhale, lift it up.

Engage the muscles of
the front body, the core.

Exhale, shift it forward.

Inhale, lift it up.

Exhale, shift it forward,
squeeze.

Now left knee to left elbow

then right elbow.

Left.

Right.

Left, lift your
left heel, right,

left.

Right, last one.
Left, right.

Good, step it all the way up.

Pivot on the back foot,

we rise up strong, Warrior I.

Send your focus out.

Stay disciplined.
Stay in the moment.

You got this.

Press into the back foot.

Good, inhale,
reach a little higher.

Exhale, Warrior II,
nice wide stance.

Head over heart,
heart over pelvis.

Send your focus forward.

Good, deep bend
in that front knee.

As you inhale, send the left
fingertips up high and back.

Neck nice and long,
Peaceful Warrior.

Inhale in, tuck the chin.

Exhale, send it forward,
extended side angle,

left elbow on the top of
the left thigh to start,

right fingertips all
the way up towards the sky.

Back toes are turned in.

Good, stay here, breathing,

hugging those low ribs in,

feeling the low belly,

the muscles of the
low belly turn on,

or maybe extend the left
fingertips to the earth.

Breathe in.

Nice and long in the neck,
tuck the chin, breathe out.

Good, then right
fingertips come down.

We frame the left foot.

Come back to our lunge.

Good, inhale, open
up through the chest.

And exhale, step it back,
Downward Facing Dog.

Amazing, beautiful.

Inhale lots of love in here.

Exhale lots of love out.

Alright my friends,
bend the knees.

Walk the hands
back towards the toes.

Inhale, halfway lift here.

Exhale, bend the knees.

Walk the hands all
the way out to Plank.

Good. From here,
tick-tock the feet right

then left.

Right and left.

When the going gets tough,

where does your focus go?

Where can you send it?

To the breath?

To activating
muscles of the body

for more stability, for support?

Does your attention move towards

unkind thoughts or can we
guide our thoughts to be kinder?

And then slow and steady,
come back to center,

lower to the belly.

Inhale, Cobra.

Open up through the chest.

And exhale to release.

Press to all fours
or Downward Facing Dog.

So all fours or
Downward Facing Dog.

And then if
you're in Downward Dog,

slowly lower to all fours.

Great, walk the wrists
underneath the shoulders.

Here we go.

Inhale, we're gonna lift
the right knee all the way up.

Draw a big circle out to hydrant

and then bring it back in.

Lift it all the way up.

Take it to the right hydrant.

And then all the way back in.

Now notice if
you're starting to lean

more toward the left side,

press into your right palm.

Press into both palms evenly.

So shoulders are
nice and stable.

Good, reverse the circle,
you got this.

One way.

And then the other,
neck is nice and long.

Spine

nice and long.

And release, 
switch it to the other side.

Lift the left knee up,

take it to the left,

hydrant around and down.

Keep it going.

Breathe.

Focus straight down.

Lots of energy here in the body.

So the crown of the head

is like reaching forward.

The tail reaching back again

using the power of
our visualization,

imagination

to move the practice,
to inform the practice

and our
experience in the practice.

Reverse the circle.

Again, pressing.

We're working to press
into both palms evenly.

Lovely, then we're
gonna open the knees wide,

bring the toes together,

but curl the toes under,

walk the hands back, back, back.

And we're gonna
lift the knees here,

opening the knees here in
a little froggy variation.

Great, then walk
the hands forward.

Make sure they're nice and wide.

Spread the fingertips,

upper arm bones are 
gonna externally rotate out.

Then we'll send the gaze out,

open up through the chest,

lift the hips and
walk the knees, the toes

all the way up
so that your knees

are maybe coming in
towards your armpit chest here.

So we don't have to
take off in flight today.

We're just doing some
rocking back and forth.

Moving towards a Crow Pose.

You might lift one toe

and then the other.

And then after a
little bit of play time here,

gaze forward,

we release.

Drop the heels,
straighten the legs.

Standing Forward Fold.

Take a breath in.

Take a breath out.

On your next inhale,
halfway lift.

And exhale, fold.

Bend the knees, 
walk it all the way to Plank.

Lower to the belly.

You got this, inhale for Cobra.

Exhale to soften and fold.

Good, press up to
Plank or all fours.

And then everyone make your
way to Downward Facing Dog.

Deep breath in.

Long breath out.

Inhale, lift the
right leg up high.

Exhale, step it all the way up.

Nice low lunge.

From here, we're gonna step
the back foot up just halfway,

back foot up halfway.

Good, inhale in.

Exhale, lift the left
foot up off the ground

and then slowly lower
it back down to the earth.

Inhale, lift it up.

Standing split and lower.

Last time, inhale, lift it up.

This time, let it,

let's see if it can stay up.

We can use our blocks here,
bringing the earth up to us

or fingertips on the ground.

We're gonna dial
the left toes down.

So your right inner thigh is

working to rotate
up towards the sky.

Good, then from here, inhale.

Check it out, exhale.

Bend your standing leg,
your right knee

as you bend your left knee

and hug it in to kiss
behind the right calf.

Good inhale, kick it out.

Standing split.

Exhale, bring it in,

bend, bend, bend.

Inhale, kick it out,
you got this.

Exhale, bend, bend, bend.

Good, next time you kick it out,

go ahead and step it all
the way back to your lunge.

Inhale, open the chest,
the heart.

Look forward.

Exhale, send it back,
Downward Facing Dog.

Inhale lift the
left leg up high.

Exhale, step the left
foot up into your lunge.

Here we go, when you're ready
step the right foot halfway.

And again, we're just 
gonna experiment,

lifting and lowering.

Ooh, pressing into all
four corners of the left foot.

Lifting and lowering.

Dialing the right
toes down as you lift.

Lower, and the next
time you're lifted,

stay lifted here,
standing split.

So again, hands can be on blocks

or you can challenge
yourself by bringing your hands

behind your left calf.

And then here is a
little Shiva squat.

So bending that standing leg,

bending the right knee,
hugging it in,

pressing into your left
heel to kick it back out.

Slow and in control.

Good, and after your third one,

kick the right foot out.

Step it all the way
back to your lunge.

Open the chest, look forward,
listen carefully.

You're gonna walk that
back foot up to meet the front.

Forward Fold at the top
of the mat, feet together.

Inhale, lift up halfway.

Exhale, fold.

Draw the hands to the waistline.

Bend the knees generously,

open up the chest.

Pause for breath here in Chair.
Look forward.

Send your weight
into your heels.

Good, and then rise up strong,

super strong focus forward.

Like bring, like bring a
little attitude. Why not?

Just a little
attitude to this Mountain.

Avoiding stepping on
Benji's paws here, okay.

Alright, you can step
back to the center of your mat

if you like here, just give 
yourself a little space.

Find a lift
through the front body,

a grounding
through the back body.

Feet together, really together.
Lengthening through the head.

Good, inhale in.

Exhale, bend your knees.

You're gonna
lift your right heel.

And as if you
were lifting like a,

from a marionette
string from your core,

we're gonna lift, cross the 
right leg over the left.

Maybe the right toes
wrap around, maybe not,

but everyone sink
deeper than you think you can.

So go a little
deeper in your bend.

Good, then
fingertips go forward.

Then plug the shoulders into
socket here, lift your chest.

Right arm underneath
the left here as we wrap,

Eagle arms
lifting the elbows up.

Breathe in.

Exhale, sink lower.

Inhale, lift the elbows.

Exhale bend, bend, bend.

Find your Drishti,
your point of focus.

This focal point in your
balancing pose to bring stability,

to help you

build strength, 
integrity, resilience,

willpower even.

Inhale in, exhale to lift off

and release, Mountain Pose.

Notice how you feel.

Maybe close your eyes
and just pay attention.

Notice if there is
any difference between

your right leg
and your left leg,

right arm and your left arm.

Inhale in again.

Exhale, bend the knees.

Hands come to the waistline,
sit down really low.

Left leg lifts up from center,
cross it over.

We can use the left
toes on the ground here

for a little kickstand

or we can keep it lifted

or we can wrap.

So we've been doing
all of this core work,

all of this core engagement,

use it here, find it here.

No need to just hang on
with a wing and a prayer.

We got this.

We're moving from a
place of connection

and we're making that
a new habit, a pattern.

Send the fingertips forward.

Plug the shoulders 
back into socket

as you lift your heart.

Left arm underneath
the right this time

as we wrap the arms.

Take it nice and slow.

Finding an inhale
as you lift the elbows

and an exhale as you

pull the hip creases
back and drop your center,

bending a little deeper.

Inhale, lift the elbows.

And exhale to sink.

Think about lifting your hip
points up towards your ears.

What?

Breathe.

Inhale in.

Exhale, sink a little deeper.

Good, inhale in again,

lift and exhale,
come to Mountain.

Pause, observe the breath,

observe your body.

Close your eyes.

Bring your focus,
your attention inward.

Then without looking down,

you know that ground is there.

I even know a dog
is there in my case.

We're gonna walk
to the top of the mat.

Just take a step or two up,

whatever, whatever you need.

And then with the chin lifted,

gaze out,

just out, you know, looking
beyond the walls of your room

or wherever you're practicing.

Inhale, reach for the sky.

Exhale, send the
fingertips back,

lead with your heart,

bend your knees
generously as you dive forward.

Inhale, halfway lift.

Exhale to soften and fold.

Step one foot
back then the other.

Inhale in.

Exhale, lower to your knees.

Swing the legs to one side

and come through to a seat.

Cross-legged seat.

Sit up nice and tall here.

Let your hands rest gently
on your palms or the thighs.

Lift the chest.
Relax your shoulders.

Drop the chin slightly.

Find a little reverent
bow coming into Sukhasana.

Coming into a seat,
finding stillness here.

So take any little movements
that you might need here

and then find
your way to stillness.

Just notice your energy.

Notice how you feel.

Remember there's no
right or wrong here.

Simply our willingness
to focus our attention

with awareness.

And that, my friends,
is a discipline.

Clearly a discipline that 
I'm willing to get behind

as you see me here
guiding this practice.

It is such an honor

to do so by the way.

Take a deep breath in.

And a long breath out.

Remember for
this next invitation,

how you move matters.

So I invite you to bring your
hands together at your heart,

but pay attention
to how you do it.

The meaning,

the focus behind it.

And inhale

one last time
here together with me.

And exhale, bow the 
head to the heart.

Feel a nice stretch
in the back of the neck.

You can stay here for a
moment or two in meditation,

or if you have time,

lie down for some
Shavasana action.

Otherwise,

off you go.

Have a beautiful rest
of the day or evening.

I'll see you tomorrow.

Do not miss it.

I'll see you there.

Namaste.

(soft upbeat music)