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- What's up everyone?

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Welcome to Move,
your 30 Day Yoga Journey.

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It's Day 13, and there's
absolutely no prerequisite

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for this practice.

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No experience necessary,

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but this is when things start
to get juicy on this journey

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and take flight.

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Let's get started.

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(soft upbeat music)

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Okie-doke, let's begin 
on our backs.

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Come on down to the ground.

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When you get there,

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take a big full body stretch.

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Just find what
feels good right away.

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Reach the fingertips up high,

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point and flex through the feet.

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We can ease in here.

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So just taking some nice,
easy breaths.

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And then from here,
walk your heels

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towards the bottom
left corner of your mat

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and then you're gonna
just press into your head

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and shift your shoulders over

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towards the top
left corner of your mat.

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Grab your right wrist and
slowly feel a big stretch

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as you extend the right arm.

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Stay here or cross the
right ankle over the left,

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breathe deep.

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A little crescent moon stretch.

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Feeling that length
in the right side body.

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Feeling your
breath move you here.

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Inhale in.

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Nice and easy, exhale, release.

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Walk it to center.

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And then we'll do the
same thing on the other side.

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So walk the heels over
towards the bottom right.

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Head and shoulders, top right

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and then right hand
to left wrist as we feel

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a big, beautiful stretch
in the left side body here

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using the breath
to accentuate that,

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maybe crossing the
left ankle over the right.

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Close your eyes,
breathe deep here.

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Smell your armpit.

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Life is good.
You're alive.

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We're breathing

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and that's what is
important today. We're here!

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It's amazing, okay.

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One more breath and
then walk it back to center.

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And when you're ready,
we're gonna hug the knees.

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Excuse me, right knee 
up towards the chest

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and lift the head and
the neck and the shoulders

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all the way up.

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And then switch, keep the 
head, neck, shoulders lifted

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as you extend the
right leg, left knee in.

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Switch.

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And switch, now keep it going,

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option to keep the
extended leg lifted now.

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Just waking up
those core muscles.

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Keeping the shoulders relaxed,
skin of the face soft.

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Good, then even it out.

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And release, lower the 
feet to the ground.

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Knees are bent,
palms come to the earth.

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Inhale, lift the hip points up.

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Draw the shoulders
away from the ears.

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Press firmly into all
four corners of the feet

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and then slowly lower down.

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Alright, so today we're 
gonna pick up the pace

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on this Bridge just
to play a little bit.

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So you're gonna inhale in,
exhale, lift the hips,

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squeeze the glutes,
inhale, lower.

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Exhale, lift.

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Inhale, lower.

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Exhale, lift,
squeeze the glutes.

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Inhale, lower.

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Exhale, lift.

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Inhale, lower, 
the next time you're lifted,

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exhale, pause here,
keep breathing.

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We're gonna lift
the right leg up.

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Check it out, maybe point
the toes today and then lower.

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Left leg, just see
where you are today.

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And then lower, beautiful.

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Listen carefully, lift the 
hip points a little more,

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chest to chin, chin to sky.

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Keep your gaze
up towards the sky.

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We're just gonna reach
the fingertips all the way up

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and then slowly
reach the fingertips

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as you lower the
spine slowly down,

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should feel a nice little
massage on the spine, beautiful.

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When the hips land,
hug the knees to the chest

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and we're gonna rock up
all the way to all fours.

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So you can rock and
roll or turn to one side.

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Find what feels good.

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I'll meet you in
Tabletop Position.

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Great, working with the
right and left side of the body,

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we're gonna inhale,
extend the right leg out long.

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Extend the left arm forward.

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Exhale, bend, squeeze
everything in towards center.

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Inhale, find expansion.

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Exhale, contract,
really lift navel to spine.

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Inhale, expand.

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Exhale contract, grab the
right knee with the left hand,

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squeeze and lift.

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Engaging all the muscles 
of the front body here

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for three, two, one,
beautiful and release.

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Second side, 
extend the left leg out long,

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inhale, lift the right

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fingertips forward,
thumb up towards the sky.

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And exhale, reel it in.

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Inhale, expand.

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Exhale, reel it in.

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Inhale, expand.
Exhale, reel it in.

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Grab your left knee with your
right hand, squeeze and lift,

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squeeze and lift,

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feel the muscles
of the belly turn on.

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Upper back is doming here.

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Good, and then release.

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Walk the hands forward.

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Curl the toes under,
send the hips up high

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and back, Downward Facing Dog.

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A couple of I love you
breaths here, in and out,

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in and out on your own.

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You can bend the knees.

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Nice and loose in the neck.

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Low ribs hug in.

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Good, inhale, lift the right
leg up high, when you're ready

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slowly step it forward
into a nice low lunge.

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You're gonna lower
the back knee down.

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Beautiful, then we're
gonna take the right hand

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and bring it over towards
the left side of the mat.

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So we're in this Lizard
with the back knee down.

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Breathe here, whew.

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We can always use blocks to
lift the ground up to us here.

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Front knee over front ankle.

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I'm gonna nice and easy,

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just turn my right toes out.

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So turn the right toes out.

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Turn to look past
your left shoulder.

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We're gonna bend the left knee.

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You might just
stay here breathing.

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In fact, I encourage it,
just slowly warming up.

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If you feel like you're ready,

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you might send the hips back,
grab the left ankle

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and then shift the hips forward.

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Good, release the
bind if you had it.

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We're all gonna come
back to our nice lunge,

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framing the right foot with
the hands, lift the back knee.

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Step the right
toes back, Plank Pose.

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Inhale in, 
exhale, Downward Dog.

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On your next breath in,
lift the left leg up high,

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gently, slowly, exhale,
step it forward.

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Lower the right knee down.

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Good, bring the left hand
over to meet the right, Lizard.

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We're gonna open by
bringing the left toes

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towards the left
edge of the mat.

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Maybe walking
the right knee back.

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Maybe we're up on
blocks or blankets here.

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All of us breathing 
deep individually

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and therefore also too, as a
collective here in this moment,

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it's so cool.

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Think about how many
people are practicing with you

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at this time.
You're not alone.

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Take a look back
past your right shoulder,

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bend your right knee.

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Lift your right
toes up towards the sky.

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You might just stay
here for a breath cycle

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or you might shift back,
grab that ankle.

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Open up through the chest.

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We're here for
three, two, breathe deep

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and then slowly release.

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Let's all meet back
in that nice low lunge,

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framing the left foot.

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Lift the back knee, step the 
left toes back, Plank Pose.

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Dome through the upper body.

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Think about
bringing your hip points

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up towards your shoulders here.

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So they're really tucking
in towards your shoulders.

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Neck is nice and long.

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Great, hug the right
knee into the chest,

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mindful mountain climber,
and then kick it back out.

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Hug the left knee in.

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Good, right, squeeze
and lift and then left.

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And then just
back and forth here.

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You can pick up the
pace a little today.

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We're here for three.

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You got it, only two.

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And one more count, beautiful.

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Release, knees to the earth.

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Send the hips back,
Child's Pose.

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Close your eyes,
take a deep breath in.

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And empty it out,
let everything go.

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Beautiful, 
come back to all fours.

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Walk the knees in to
the center of your mat.

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Then walk them wide,

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then bring the toes together,
really together,

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curl them under and
we're gonna shift back

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into this little
froggy pose here.

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Now you might
just stay here working

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for a little
stability with your breath,

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or you might plant the palms,
spread them wide.

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Externally rotate the elbows.

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So your elbow
creases are shining

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towards the
front edge of the mat.

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Then all this beautiful
gathering work we've done

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in the core engagement,
in the pelvic floor,

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we're gonna use that
to lift the hips up high

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and bring the knees a
little closer to the armpits.

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And then here's a little
rock and roll practice here.

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So important that you
keep the gaze forward,

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neck nice and long.

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You might lift
one toe here shifting

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into a little Crow
practice and then the other.

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And maybe, just maybe,

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by drawing the navel up and in,

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you lift both toes
for a breath or two.

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Just play here.

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Remember the specificity

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of your foundation.

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And after a couple of moments,

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we'll come back to all fours

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and we'll turn the
fingertips in towards the body.

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Take a gentle circle one way

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and then the other.

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And then release, come
back to Downward Facing Dog.

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Nice work, hips up high.

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Inhale, lift the
right leg up high,

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move with your breath.

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As you exhale, step the
right foot all the way forward.

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Pivot on the back foot.

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Front knee is bent,
we rise up Warrior I.

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Inhale, look up.

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Exhale, open to the left,
Warrior II, look out.

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Inhale,
straighten the front leg,

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reach the right fingertips
all the way up, Reverse Triangle.

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Exhale, Extended Side Angle.

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This time option to send
the left fingertips forward,

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or you can keep 'em 
up towards the sky

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or even hands on the waistline.

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Good, inhale in here.

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Exhale, you're gonna
come down to your lunge,

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pivot on the back foot.

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So lift your back heel

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and step that
left foot in halfway.

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Great, peel up through 
the right hip crease,

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slightly bend your right knee,

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inhale in, exhale, lift off,
half split, lower.

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Inhale in, exhale,
lift off, half split.

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Lower, inhale in, exhale,
lift off, maybe this time

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staying lifted,
taking flight here,

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fingertips on blocks.

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Hands, or you can start to
maybe work to bring your palms

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to gently wrap around
the back of your right ankle

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or right calf.

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Dial the left toes down.

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Inhale in here.

254
00:12:06,800 --> 00:12:07,690
And release.

255
00:12:07,690 --> 00:12:09,940
Now stay focused,
stay with me here.

256
00:12:09,940 --> 00:12:11,710
Both knees are bent,

257
00:12:11,710 --> 00:12:12,930
we're ready for anything.

258
00:12:12,930 --> 00:12:14,250
Staying focused on the breath.

259
00:12:14,250 --> 00:12:16,040
We're gonna lift off once again.

260
00:12:16,040 --> 00:12:17,700
This time, 
bringing the right fingertips

261
00:12:17,700 --> 00:12:20,450
to a block out in
front of the right shoulder

262
00:12:20,450 --> 00:12:23,230
or to the earth and
left hand to the waistline.

263
00:12:23,230 --> 00:12:25,510
We're gonna lift
the left foot off,

264
00:12:25,510 --> 00:12:28,383
open, externally
rotate through the left hip.

265
00:12:29,910 --> 00:12:31,733
Half Moon and then lower.

266
00:12:32,590 --> 00:12:34,780
Now give it another try,
inhale in, exhale,

267
00:12:34,780 --> 00:12:37,070
find your core and lift.

268
00:12:37,070 --> 00:12:38,070
And then lower.

269
00:12:38,070 --> 00:12:41,853
And last time, maybe
taking flight here, Half Moon.

270
00:12:43,010 --> 00:12:45,663
Stacking the left
hip over the right.

271
00:12:47,040 --> 00:12:50,560
Left shoulder over the
right and maybe you open up here.

272
00:12:53,470 --> 00:12:55,963
Beautiful, one more breath.

273
00:12:56,960 --> 00:12:59,410
Exhale to release,
use your fingertips,

274
00:12:59,410 --> 00:13:02,070
send the left foot back
and come back to that lunge.

275
00:13:02,070 --> 00:13:04,320
Inhale, open up the chest,
look forward.

276
00:13:04,320 --> 00:13:07,190
Exhale, Downward Facing Dog.

277
00:13:07,190 --> 00:13:08,080
Inhale in deeply.

278
00:13:08,080 --> 00:13:10,864
As you exhale, take a little 
break here if you need to.

279
00:13:13,400 --> 00:13:15,210
And here we go.

280
00:13:15,210 --> 00:13:18,350
Second side, inhaling,
lifting the left leg up high.

281
00:13:18,350 --> 00:13:20,690
Exhale, gently step it forward.

282
00:13:20,690 --> 00:13:22,870
Pivot on the back
foot with your breath,

283
00:13:22,870 --> 00:13:24,650
you got this, inhale,
reach it up.

284
00:13:24,650 --> 00:13:26,233
Warrior I, gaze out.

285
00:13:27,450 --> 00:13:30,423
Exhale, open to
the right, Warrior II.

286
00:13:31,410 --> 00:13:33,430
Gaze far.

287
00:13:33,430 --> 00:13:35,100
Beautiful,
straighten the front leg.

288
00:13:35,100 --> 00:13:39,030
Inhale, send the left fingertips
up and back, long neck.

289
00:13:39,030 --> 00:13:41,850
Big stretch in the left waist 
and then slow and steady

290
00:13:41,850 --> 00:13:43,700
bend that left knee.

291
00:13:43,700 --> 00:13:45,260
Bring it to Extended Side Angle,

292
00:13:45,260 --> 00:13:47,260
either left elbow on the thigh

293
00:13:47,260 --> 00:13:49,270
or left fingertips 
all the way down,

294
00:13:49,270 --> 00:13:52,560
right fingertips reach forward,

295
00:13:52,560 --> 00:13:54,820
up towards the sky
or on the waistline,

296
00:13:54,820 --> 00:13:56,500
choose your own adventure.

297
00:13:56,500 --> 00:13:59,703
Deep breath in, spiral your 
heart up towards the sky.

298
00:14:00,570 --> 00:14:02,230
And on an exhale,

299
00:14:02,230 --> 00:14:05,750
we'll bring it back to the lunge,
pivot on the back foot.

300
00:14:05,750 --> 00:14:08,523
Lift that back heel and
step the right toes in halfway.

301
00:14:09,600 --> 00:14:10,570
Half splits first.

302
00:14:10,570 --> 00:14:12,443
So here we go, standing splits.

303
00:14:13,340 --> 00:14:16,120
First, lifting off
with the right leg,

304
00:14:16,120 --> 00:14:18,180
toes dial down
and then lowering.

305
00:14:18,180 --> 00:14:21,130
Inhale in, exhale to lift.

306
00:14:21,130 --> 00:14:23,710
Use your core and lower.

307
00:14:23,710 --> 00:14:25,800
Inhale in, exhale, lift.

308
00:14:25,800 --> 00:14:27,316
Maybe this time,

309
00:14:28,470 --> 00:14:30,560
you stay in flight.

310
00:14:30,560 --> 00:14:32,490
It's okay if you fall,

311
00:14:32,490 --> 00:14:35,163
we're here, 
this is flying practice.

312
00:14:36,260 --> 00:14:38,334
Practice for soaring

313
00:14:39,570 --> 00:14:41,970
through life, but we
also got to know how to fall.

314
00:14:41,970 --> 00:14:43,510
It's a part of the deal.

315
00:14:43,510 --> 00:14:46,820
Maybe wrapping the
hands around the ankle

316
00:14:46,820 --> 00:14:48,314
or the calf.

317
00:14:52,250 --> 00:14:55,780
Right inner thigh
coming up towards the sky.

318
00:14:55,780 --> 00:14:58,733
Right pinky toe
dialing down, beautiful.

319
00:15:00,000 --> 00:15:01,910
Then release that, stay focused,

320
00:15:01,910 --> 00:15:04,030
stay with it, you got this.
Don't get discouraged.

321
00:15:04,030 --> 00:15:06,970
This is all about
process in play here.

322
00:15:06,970 --> 00:15:09,280
So here we go, we're gonna
send the left fingertips out

323
00:15:09,280 --> 00:15:10,780
in front of the left shoulder.

324
00:15:10,780 --> 00:15:13,660
We're gonna open up through
the right hip as we inhale.

325
00:15:13,660 --> 00:15:15,610
Exhale, lift off,
just check it out

326
00:15:15,610 --> 00:15:17,403
and then come back down.

327
00:15:18,690 --> 00:15:21,800
Inhale, lift off nice and slow,

328
00:15:21,800 --> 00:15:25,070
opening the right toes to
the right, stacking the hips,

329
00:15:25,070 --> 00:15:28,020
and then coming down
and then inhale in, exhale.

330
00:15:28,020 --> 00:15:31,310
Hold onto your center
as we maybe play here,

331
00:15:31,310 --> 00:15:33,335
slight bend in the standing leg.

332
00:15:36,620 --> 00:15:38,540
Half Moon.

333
00:15:38,540 --> 00:15:42,343
Pressing firmly into all
four corners of that left foot.

334
00:15:43,750 --> 00:15:45,262
Nice and slow.

335
00:15:49,440 --> 00:15:53,560
Just playing here,
hugging the low ribs in

336
00:15:53,560 --> 00:15:55,590
wherever you are,
take one more breath.

337
00:15:56,680 --> 00:15:58,760
And then slowly
release or fall out of it.

338
00:15:58,760 --> 00:16:00,060
If you fall, that's great.

339
00:16:01,130 --> 00:16:03,960
Alright, step it
back to your lunge.

340
00:16:03,960 --> 00:16:06,111
Reset, open the chest.

341
00:16:06,970 --> 00:16:09,385
Exhale, plant the palms, step
it back, Downward Facing Dog.

342
00:16:09,385 --> 00:16:10,707
And this is the
moment where you're like,

343
00:16:10,707 --> 00:16:13,620
"Well, that went great,

344
00:16:13,620 --> 00:16:14,610
"or that didn't go so well."

345
00:16:14,610 --> 00:16:19,570
But stay focused on what
matters most, your presence,

346
00:16:19,570 --> 00:16:21,660
your breath,

347
00:16:21,660 --> 00:16:24,130
your willingness
to be in the moment.

348
00:16:24,130 --> 00:16:25,513
Inhale in deeply.

349
00:16:26,560 --> 00:16:30,580
Exhale, completely lower
the knees, awesome work.

350
00:16:30,580 --> 00:16:32,702
Swing the legs to one side.

351
00:16:34,130 --> 00:16:36,890
And we're gonna come to sitting,

352
00:16:36,890 --> 00:16:39,410
but you're gonna lean
back on your hands here.

353
00:16:39,410 --> 00:16:41,340
Bring the feet as
wide as the yoga mat,

354
00:16:41,340 --> 00:16:44,753
and then just allow the
knees to fall to the right.

355
00:16:45,640 --> 00:16:47,150
As you open up
through your left shoulder,

356
00:16:47,150 --> 00:16:50,170
you can take the right ankle,

357
00:16:50,170 --> 00:16:52,760
cross it over the
top of the left thigh.

358
00:16:52,760 --> 00:16:53,810
Craving a little more.

359
00:16:53,810 --> 00:16:56,896
Go ahead and come on
to your elbows here.

360
00:17:02,340 --> 00:17:05,240
Then release that, 
we're either on the hands here

361
00:17:05,240 --> 00:17:06,803
or the elbows

362
00:17:08,100 --> 00:17:10,663
and then we'll take it to
the other side, same thing.

363
00:17:13,120 --> 00:17:14,365
Breathe.

364
00:17:30,000 --> 00:17:33,820
Lovely, then slowly release,
send the legs out in front.

365
00:17:33,820 --> 00:17:35,860
Inhale, reach for the sky.

366
00:17:35,860 --> 00:17:37,600
Exhale, think up and over

367
00:17:37,600 --> 00:17:40,830
belly draping over 
the tops of the legs.

368
00:17:40,830 --> 00:17:44,070
Your version of a
seated Forward Fold today.

369
00:17:44,070 --> 00:17:47,243
Folding your attention inward.

370
00:17:52,120 --> 00:17:56,500
So however today's practice
went today, that was just today.

371
00:17:56,500 --> 00:17:58,600
That's where we are today.

372
00:17:58,600 --> 00:17:59,560
Tomorrow will be different,

373
00:17:59,560 --> 00:18:00,850
and the next day 
and the next day

374
00:18:00,850 --> 00:18:02,780
so please continue to show up

375
00:18:02,780 --> 00:18:06,110
as we continue the
journey exploring,

376
00:18:06,110 --> 00:18:07,457
staying open,

377
00:18:08,320 --> 00:18:09,584
curious,

378
00:18:11,320 --> 00:18:13,803
worthy of this experience,

379
00:18:13,803 --> 00:18:17,060
this time to reconnect

380
00:18:18,040 --> 00:18:19,713
with what matters most.

381
00:18:20,781 --> 00:18:23,350
You guys are my heroes.
Okay, slowly release.

382
00:18:23,350 --> 00:18:25,016
Come on to your back.

383
00:18:28,260 --> 00:18:29,640
Extend the legs out long.

384
00:18:29,640 --> 00:18:32,340
If there's any movement 
you're craving here,

385
00:18:32,340 --> 00:18:35,313
just soft, easy
movement or a stretch,

386
00:18:37,440 --> 00:18:38,643
take it now.

387
00:18:39,650 --> 00:18:43,330
Maybe a pillow under the head,
pillow under the knees,

388
00:18:43,330 --> 00:18:45,082
blanket under the knees.

389
00:18:49,030 --> 00:18:51,410
Close your eyes, 
allow your body to get heavy,

390
00:18:51,410 --> 00:18:53,550
take a deep breath in.

391
00:18:54,720 --> 00:18:57,870
And as you exhale here, 
empty, empty, empty out.

392
00:18:57,870 --> 00:19:02,090
Allow the weight of
your body to relax fully,

393
00:19:02,090 --> 00:19:04,590
completely into the earth.

394
00:19:04,590 --> 00:19:06,938
How quickly can you surrender?

395
00:19:10,470 --> 00:19:13,819
Find stillness for
just a moment here or two.

396
00:19:31,080 --> 00:19:33,460
And slowly draw
your hands to your body,

397
00:19:33,460 --> 00:19:36,460
maybe your right
hand to your belly.

398
00:19:36,460 --> 00:19:38,157
Left hand to your heart.

399
00:19:42,810 --> 00:19:44,723
Take a deep breath in.

400
00:19:47,235 --> 00:19:48,783
Long breath out.

401
00:19:50,240 --> 00:19:51,413
A deep breath in.

402
00:19:52,660 --> 00:19:53,700
And a long breath out.

403
00:19:53,700 --> 00:19:56,160
Start to point
and flex the feet.

404
00:19:56,160 --> 00:19:59,900
Wiggle the toes,
open and close the palms.

405
00:19:59,900 --> 00:20:01,813
Move your fingers around, good.

406
00:20:02,750 --> 00:20:05,190
Hands come together,
thumbs to third eye.

407
00:20:05,190 --> 00:20:07,223
We take a final breath in here.

408
00:20:08,150 --> 00:20:10,481
Inhale, lots of love in.

409
00:20:12,150 --> 00:20:13,853
Yes, you are amazing.

410
00:20:14,740 --> 00:20:16,080
Exhale, lots of love out.

411
00:20:16,080 --> 00:20:17,560
Thank you so
much for being here.

412
00:20:17,560 --> 00:20:20,230
I look forward to
seeing you tomorrow.

413
00:20:20,230 --> 00:20:21,405
Take good care.

414
00:20:21,405 --> 00:20:23,051
Namaste.

415
00:20:25,275 --> 00:20:29,245
(soft upbeat music)