- What's up everyone?

Welcome to Move,
your 30 Day Yoga Journey.

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

for this practice.

No experience necessary,

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

and take flight.

Let's get started.

(soft upbeat music)

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

Come on down to the ground.

When you get there,

take a big full body stretch.

Just find what
feels good right away.

Reach the fingertips up high,

point and flex through the feet.

We can ease in here.

So just taking some nice,
easy breaths.

And then from here,
walk your heels

towards the bottom
left corner of your mat

and then you're gonna
just press into your head

and shift your shoulders over

towards the top
left corner of your mat.

Grab your right wrist and
slowly feel a big stretch

as you extend the right arm.

Stay here or cross the
right ankle over the left,

breathe deep.

A little crescent moon stretch.

Feeling that length
in the right side body.

Feeling your
breath move you here.

Inhale in.

Nice and easy, exhale, release.

Walk it to center.

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

So walk the heels over
towards the bottom right.

Head and shoulders, top right

and then right hand
to left wrist as we feel

a big, beautiful stretch
in the left side body here

using the breath
to accentuate that,

maybe crossing the
left ankle over the right.

Close your eyes,
breathe deep here.

Smell your armpit.

Life is good.
You're alive.

We're breathing

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

It's amazing, okay.

One more breath and
then walk it back to center.

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

Excuse me, right knee 
up towards the chest

and lift the head and
the neck and the shoulders

all the way up.

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

as you extend the
right leg, left knee in.

Switch.

And switch, now keep it going,

option to keep the
extended leg lifted now.

Just waking up
those core muscles.

Keeping the shoulders relaxed,
skin of the face soft.

Good, then even it out.

And release, lower the 
feet to the ground.

Knees are bent,
palms come to the earth.

Inhale, lift the hip points up.

Draw the shoulders
away from the ears.

Press firmly into all
four corners of the feet

and then slowly lower down.

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

on this Bridge just
to play a little bit.

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

squeeze the glutes,
inhale, lower.

Exhale, lift.

Inhale, lower.

Exhale, lift,
squeeze the glutes.

Inhale, lower.

Exhale, lift.

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

exhale, pause here,
keep breathing.

We're gonna lift
the right leg up.

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

Left leg, just see
where you are today.

And then lower, beautiful.

Listen carefully, lift the 
hip points a little more,

chest to chin, chin to sky.

Keep your gaze
up towards the sky.

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

and then slowly
reach the fingertips

as you lower the
spine slowly down,

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

When the hips land,
hug the knees to the chest

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

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

Find what feels good.

I'll meet you in
Tabletop Position.

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

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

Extend the left arm forward.

Exhale, bend, squeeze
everything in towards center.

Inhale, find expansion.

Exhale, contract,
really lift navel to spine.

Inhale, expand.

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

squeeze and lift.

Engaging all the muscles 
of the front body here

for three, two, one,
beautiful and release.

Second side, 
extend the left leg out long,

inhale, lift the right

fingertips forward,
thumb up towards the sky.

And exhale, reel it in.

Inhale, expand.

Exhale, reel it in.

Inhale, expand.
Exhale, reel it in.

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

squeeze and lift,

feel the muscles
of the belly turn on.

Upper back is doming here.

Good, and then release.

Walk the hands forward.

Curl the toes under,
send the hips up high

and back, Downward Facing Dog.

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

in and out on your own.

You can bend the knees.

Nice and loose in the neck.

Low ribs hug in.

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

slowly step it forward
into a nice low lunge.

You're gonna lower
the back knee down.

Beautiful, then we're
gonna take the right hand

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

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

Breathe here, whew.

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

Front knee over front ankle.

I'm gonna nice and easy,

just turn my right toes out.

So turn the right toes out.

Turn to look past
your left shoulder.

We're gonna bend the left knee.

You might just
stay here breathing.

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

If you feel like you're ready,

you might send the hips back,
grab the left ankle

and then shift the hips forward.

Good, release the
bind if you had it.

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

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

Step the right
toes back, Plank Pose.

Inhale in, 
exhale, Downward Dog.

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

gently, slowly, exhale,
step it forward.

Lower the right knee down.

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

We're gonna open by
bringing the left toes

towards the left
edge of the mat.

Maybe walking
the right knee back.

Maybe we're up on
blocks or blankets here.

All of us breathing 
deep individually

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

it's so cool.

Think about how many
people are practicing with you

at this time.
You're not alone.

Take a look back
past your right shoulder,

bend your right knee.

Lift your right
toes up towards the sky.

You might just stay
here for a breath cycle

or you might shift back,
grab that ankle.

Open up through the chest.

We're here for
three, two, breathe deep

and then slowly release.

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

framing the left foot.

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

Dome through the upper body.

Think about
bringing your hip points

up towards your shoulders here.

So they're really tucking
in towards your shoulders.

Neck is nice and long.

Great, hug the right
knee into the chest,

mindful mountain climber,
and then kick it back out.

Hug the left knee in.

Good, right, squeeze
and lift and then left.

And then just
back and forth here.

You can pick up the
pace a little today.

We're here for three.

You got it, only two.

And one more count, beautiful.

Release, knees to the earth.

Send the hips back,
Child's Pose.

Close your eyes,
take a deep breath in.

And empty it out,
let everything go.

Beautiful, 
come back to all fours.

Walk the knees in to
the center of your mat.

Then walk them wide,

then bring the toes together,
really together,

curl them under and
we're gonna shift back

into this little
froggy pose here.

Now you might
just stay here working

for a little
stability with your breath,

or you might plant the palms,
spread them wide.

Externally rotate the elbows.

So your elbow
creases are shining

towards the
front edge of the mat.

Then all this beautiful
gathering work we've done

in the core engagement,
in the pelvic floor,

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

and bring the knees a
little closer to the armpits.

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

So important that you
keep the gaze forward,

neck nice and long.

You might lift
one toe here shifting

into a little Crow
practice and then the other.

And maybe, just maybe,

by drawing the navel up and in,

you lift both toes
for a breath or two.

Just play here.

Remember the specificity

of your foundation.

And after a couple of moments,

we'll come back to all fours

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

Take a gentle circle one way

and then the other.

And then release, come
back to Downward Facing Dog.

Nice work, hips up high.

Inhale, lift the
right leg up high,

move with your breath.

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

Pivot on the back foot.

Front knee is bent,
we rise up Warrior I.

Inhale, look up.

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

Inhale,
straighten the front leg,

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

Exhale, Extended Side Angle.

This time option to send
the left fingertips forward,

or you can keep 'em 
up towards the sky

or even hands on the waistline.

Good, inhale in here.

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

pivot on the back foot.

So lift your back heel

and step that
left foot in halfway.

Great, peel up through 
the right hip crease,

slightly bend your right knee,

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

Inhale in, exhale,
lift off, half split.

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

staying lifted,
taking flight here,

fingertips on blocks.

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

to gently wrap around
the back of your right ankle

or right calf.

Dial the left toes down.

Inhale in here.

And release.

Now stay focused,
stay with me here.

Both knees are bent,

we're ready for anything.

Staying focused on the breath.

We're gonna lift off once again.

This time, 
bringing the right fingertips

to a block out in
front of the right shoulder

or to the earth and
left hand to the waistline.

We're gonna lift
the left foot off,

open, externally
rotate through the left hip.

Half Moon and then lower.

Now give it another try,
inhale in, exhale,

find your core and lift.

And then lower.

And last time, maybe
taking flight here, Half Moon.

Stacking the left
hip over the right.

Left shoulder over the
right and maybe you open up here.

Beautiful, one more breath.

Exhale to release,
use your fingertips,

send the left foot back
and come back to that lunge.

Inhale, open up the chest,
look forward.

Exhale, Downward Facing Dog.

Inhale in deeply.

As you exhale, take a little 
break here if you need to.

And here we go.

Second side, inhaling,
lifting the left leg up high.

Exhale, gently step it forward.

Pivot on the back
foot with your breath,

you got this, inhale,
reach it up.

Warrior I, gaze out.

Exhale, open to
the right, Warrior II.

Gaze far.

Beautiful,
straighten the front leg.

Inhale, send the left fingertips
up and back, long neck.

Big stretch in the left waist 
and then slow and steady

bend that left knee.

Bring it to Extended Side Angle,

either left elbow on the thigh

or left fingertips 
all the way down,

right fingertips reach forward,

up towards the sky
or on the waistline,

choose your own adventure.

Deep breath in, spiral your 
heart up towards the sky.

And on an exhale,

we'll bring it back to the lunge,
pivot on the back foot.

Lift that back heel and
step the right toes in halfway.

Half splits first.

So here we go, standing splits.

First, lifting off
with the right leg,

toes dial down
and then lowering.

Inhale in, exhale to lift.

Use your core and lower.

Inhale in, exhale, lift.

Maybe this time,

you stay in flight.

It's okay if you fall,

we're here, 
this is flying practice.

Practice for soaring

through life, but we
also got to know how to fall.

It's a part of the deal.

Maybe wrapping the
hands around the ankle

or the calf.

Right inner thigh
coming up towards the sky.

Right pinky toe
dialing down, beautiful.

Then release that, stay focused,

stay with it, you got this.
Don't get discouraged.

This is all about
process in play here.

So here we go, we're gonna
send the left fingertips out

in front of the left shoulder.

We're gonna open up through
the right hip as we inhale.

Exhale, lift off,
just check it out

and then come back down.

Inhale, lift off nice and slow,

opening the right toes to
the right, stacking the hips,

and then coming down
and then inhale in, exhale.

Hold onto your center
as we maybe play here,

slight bend in the standing leg.

Half Moon.

Pressing firmly into all
four corners of that left foot.

Nice and slow.

Just playing here,
hugging the low ribs in

wherever you are,
take one more breath.

And then slowly
release or fall out of it.

If you fall, that's great.

Alright, step it
back to your lunge.

Reset, open the chest.

Exhale, plant the palms, step
it back, Downward Facing Dog.

And this is the
moment where you're like,

"Well, that went great,

"or that didn't go so well."

But stay focused on what
matters most, your presence,

your breath,

your willingness
to be in the moment.

Inhale in deeply.

Exhale, completely lower
the knees, awesome work.

Swing the legs to one side.

And we're gonna come to sitting,

but you're gonna lean
back on your hands here.

Bring the feet as
wide as the yoga mat,

and then just allow the
knees to fall to the right.

As you open up
through your left shoulder,

you can take the right ankle,

cross it over the
top of the left thigh.

Craving a little more.

Go ahead and come on
to your elbows here.

Then release that, 
we're either on the hands here

or the elbows

and then we'll take it to
the other side, same thing.

Breathe.

Lovely, then slowly release,
send the legs out in front.

Inhale, reach for the sky.

Exhale, think up and over

belly draping over 
the tops of the legs.

Your version of a
seated Forward Fold today.

Folding your attention inward.

So however today's practice
went today, that was just today.

That's where we are today.

Tomorrow will be different,

and the next day 
and the next day

so please continue to show up

as we continue the
journey exploring,

staying open,

curious,

worthy of this experience,

this time to reconnect

with what matters most.

You guys are my heroes.
Okay, slowly release.

Come on to your back.

Extend the legs out long.

If there's any movement 
you're craving here,

just soft, easy
movement or a stretch,

take it now.

Maybe a pillow under the head,
pillow under the knees,

blanket under the knees.

Close your eyes, 
allow your body to get heavy,

take a deep breath in.

And as you exhale here, 
empty, empty, empty out.

Allow the weight of
your body to relax fully,

completely into the earth.

How quickly can you surrender?

Find stillness for
just a moment here or two.

And slowly draw
your hands to your body,

maybe your right
hand to your belly.

Left hand to your heart.

Take a deep breath in.

Long breath out.

A deep breath in.

And a long breath out.

Start to point
and flex the feet.

Wiggle the toes,
open and close the palms.

Move your fingers around, good.

Hands come together,
thumbs to third eye.

We take a final breath in here.

Inhale, lots of love in.

Yes, you are amazing.

Exhale, lots of love out.

Thank you so
much for being here.

I look forward to
seeing you tomorrow.

Take good care.

Namaste.

(soft upbeat music)