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- Hello, my sweet friends
and welcome back to Move.

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It is Day 14.

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Come a little closer now.

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Let's get started.

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(soft upbeat music)

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Alright, let's begin
in a comfortable seat.

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Bring your left
hand to your heart

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and your right
hand to your belly.

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Take a deep breath in,
lift your shoulders up

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to your ear lobes and then
as you exhale, drop them down,

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close your eyes,

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and continue to gently deepen

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your breath here, just
landing in this moment.

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Thank you so much 
for making your way back

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to this space

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that we're sharing together,
to this practice,

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to this journey.

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I know it's not always easy.

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So I just want to
acknowledge that and

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send you some gratitude,

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some admiration,

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and ultimate respect
for carving out this time

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to move closer

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to you.

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Benji has finally settled 
and so are we hopefully

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letting go of

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the things that we are
being asked to do in life.

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For this duration, 
the duration of this practice,

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just allowing ourselves
to move a little closer

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to what feels true today,
whatever that means to you.

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Take a deep breath in here,
feel the belly expand,

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feel the ribs expand,
and then everything softens.

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Again, breathe in 
to your belly

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and into the ribs,

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the chest, and then let it go.

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One more time like that.

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Breathe in down
into your belly first.

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Fill it up, fill it up,
fill it up, fill it up.

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Then up to the chest,
lungs expand.

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Fill it up, 
fill it up, fill it up.

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And then exhale,
let it go, awesome.

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Bring your palms together.
Anjali Mudra, palm to palm

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is holy palmers kiss.

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Drop your chin to your chest,
keep the shoulders relaxed.

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You can, again,
keep the eyes closed here

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and just a little
invitation here as you sit up

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nice and tall, bowing
your head to your heart.

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Palms together in the Mudra,
just a little invitation to

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answer the question or
contemplate rather the question

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you don't have to answer it,

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"What do I want
to move closer to?"

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What do I want
to move closer to?

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Great, then take a deep breath
in and exhale to let it go.

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Lift the chin, open the eyes,

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and send your
fingertips forward.

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Inhale up and around and back,
just moving the arms

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here in gentle circles.

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So when asked the question,

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"What do you
wanna move closer to?"

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If you came to an answer, 
if something came up right away

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or maybe multiple things, great.

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If nothing came up and
even if you were thinking about

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where you were gonna
have for lunch, all good.

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So we're just kind of planting
the seeds for contemplation,

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inhaling, 
fingertips reach forward.

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Exhaling, they reach 
back and down.

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Reverse the circle here.

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So, just some

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gentle arm circles,

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big gestures with big breath.

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Moving that lymph around.

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Lengthen through
the crown of the head.

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And the next time your
hands reach all the way up

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and forward, let that carry
you forward on to all fours.

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Knees are wide here,
send the hips back.

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Child's Pose just for a breath,
melt your heart.

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Good, then walk the
hands over to the right side

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of your mat, breathe in.

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And breathe out as you pull
the left hip crease back.

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Good, then walk them
through back through center,

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over to the left.

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Reach, reach, reach, inhale.

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And exhale, 
pull the right hip crease back.

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Good, inhale walk
it back to center.

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Spread the fingertips 
wide, as you exhale,

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come back to all fours.

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Inhale, really specific here
as you spread the fingertips,

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draw the knees
underneath the hip points.

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And as you exhale, curl the 
toes under lift the knees

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and let them hover.

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Neck is nice and long,

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upper arm bones 
rotate externally.

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Think about the inner thighs

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having this
slight inner rotation.

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So you're really lifting
and squeezing up through

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the inner thigh
and the pelvic floor.

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Inhale in here.

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Exhale, gently tap 
the knees down.

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Good, inhale in again, 
exhale, lift them up.

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Inhale to lower.

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Exhale to lift.

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Inhale to lower.

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Exhale to lift.

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Inhale to lower.

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Exhale to lift.

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Now do it three more times.

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We're working to get the
lower back nice and long.

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So draw your navel up,
engage the muscles

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of your abdominal wall.

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Good, and then slowly release that,
walk the hands forward.

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Inhale, drop the belly.

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Tailbone goes up
towards the sky, excuse me,

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sits bones go to the sides.

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Nice and easy here,
just wagging your tail.

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Soft and steady, paying
attention to this sensation.

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So beautiful way to move closer

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to oneself here through asana

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practice is to
really pay attention,

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tune in to the
sensation of the gestures

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that we are
inviting ourselves to do

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and try to get out of that 
head space of mastering it

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or kind of polishing a pose.

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Pay attention to the sensation.

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Okay, draw your navel up,
that's what takes you up.

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Remember how you move matters.

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So moving from the stable core,

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we'll send it all the way
up to Downward Facing Dog.

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Alright, take a deep breath
in here and a long breath out

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as you pedal your
legs here, back and forth.

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Send some extra special
attention to the hands today.

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We're building strength.

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We shouldn't feel a lot of
pressure in the wrists here.

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So activate the hands
in order to alleviate

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some of the
pressure in the wrist,

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pressing into 
the fingertips, knuckles.

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Good, then bring
the legs to stillness,

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turn the toes in, just slightly.

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Draw your navel in and
up as you press your heart

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towards the tops of your thighs,

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then you're just
gonna take your right foot

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and bring your right
toes to your left heel

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and draw it down.

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You can even give yourself a
little massage with the toes.

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Just a downward gentle combing

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of the left ankle down.

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Good and then switch,
take it to the other side,

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pressing into both palms evenly.

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You got this from your
stable core, holding up here,

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just bringing the left foot,
left toes to the right ankle.

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Good, then we're
gonna come off the hands.

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So release the left foot
down to the earth,

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slowly come on to the knees.

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Keep pressing into the tops
of the feet as you tuck the chin

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and slowly roll up, if you
like to pad the knees here

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with the blanket, you can
or it's always an option,

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I haven't shared
this in the series yet,

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but to double up
on the mat, like so,

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it's just kind of
a good, easy go-to.

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You can do it in a
couple of different ways

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to pad the knees.

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Resourceful.

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Hands on the hips here.

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Bring your pelvis

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underneath your core.

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So try lengthening
the tailbone down,

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sending these hip
points up towards the sky.

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Just feel it out, 
hands are on

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the waistline here.

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Then take a deep
breath in, lift your chest,

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draw your shoulder
blades in and together,

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and down the back body.

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So we feel 
this kind of strength,

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this power in our lower body

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and then this uplifting energy

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in the upper body,
lengthen the crown of the head.

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Inhale, lift the chest,
lift the heart.

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Exhale, you're gonna
slowly send your hips forward.

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Lift the chest up,
it's very small.

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We're talking baby
Cobra backbend here.

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Nice and easy, 
opening up through the chest.

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No pain in the 
low back, strong legs.

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Getting that
pelvic tilt just right.

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So you feel your own
support and this lift up

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from the pelvic floor.

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Lift the chest up to the chin.

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Gentle lift of the
chin up to the sky.

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You're not sending
your head all the way back.

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Maybe pulling the
elbows back just a bit more.

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Breathe in and breathe out.

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Let your navel come
in as you slowly exhale

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and come all the way back up.

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Beautiful.

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Hands come down to the ground,
curl the toes under,

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send the hips up high and back, 
Downward Facing Dog.

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Inhale, lift your right
leg up high, nice and slow.

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Exhale, bring your right
knee all the way up and in,

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nice and slow and
then step that right foot

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all the way to the ground.

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Lower the left knee.

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Inhale, sweep the 
arms all the way up

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and overhead, Crescent.

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Exhale, float it down.

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Pull the right hip crease back,

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straighten through 
the right leg.

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But really when I say straighten,
we're keeping a nice bend

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in that front knee, so just
pull back with your right leg.

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Careful not to lock
that knee, essentially.

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Inhale, look forward.

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And exhale, drop your chin
to your chest, round the spine.

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Good, inhale, 
look forward, lengthen.

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Exhale, pull the
right hip crease back,

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drop your chin to your chest.

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Great, inhale, look forward.

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Exhale, roll through 
the right foot.

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Let's find our twist here today,
lift the back knee.

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Inhale, reach the
right fingertips up.

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Pulling that right hip crease
back, drawing the low belly in.

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Good and on an exhale,
wiggle the right fingertips.

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Bring the right palm
back down to the earth.

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Step the right foot back top
of a push up here, Plank Pose,

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or you can lower the knees
so you're in a Half Plank here,

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both are awesome.

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Inhale in deeply.

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Exhale to slowly 
lower to the belly.

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Squeeze the elbows in,
press into your foundation

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as you inhale, rise up Cobra.

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And exhale
soften and bow, release.

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Good, curl the toes under
inhale in, exhale, press up.

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Power up to that top of
a push up, keep your gaze

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straight down, 
tuck your chin into your chest.

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Feel the length in
the back of the neck.

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Reach the heels back quietly,
whisper to yourself,

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"I am strong."

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I am strong.

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And then send the hips up high
and back Downward Facing Dog.

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I got a great view of
my Down Dog here today.

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Take a deep breath in.

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And empty it out.

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Good, inhale lift
the left leg up high.

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Exhale, slowly bring
the left knee forward.

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Step the left foot
all the way up gently,

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lower the right
knee to the earth.

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Inhale, sweep the fingertips
forward up and back, Crescent.

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Big stretch, exhale, wiggle
the fingertips, bring it down.

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Pull the left hip crease back.

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Flex your left toes 
towards your face.

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A little bit of a
bend in this left knee

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as you inhale, look forward.

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And exhale, chin to chest,
round through the spine.

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Inhale, look forward.

251
00:13:09,340 --> 00:13:11,650
Maybe use the fingertips
to tug back a bit here.

252
00:13:11,650 --> 00:13:14,970
Find extension and then
exhale contract, bring it in.

253
00:13:14,970 --> 00:13:16,530
Pull that left hip crease back.

254
00:13:16,530 --> 00:13:18,700
Good, inhale, look forward.

255
00:13:18,700 --> 00:13:21,060
Draw the shoulders
away from the ears.

256
00:13:21,060 --> 00:13:23,760
Exhale, roll through 
that left foot.

257
00:13:23,760 --> 00:13:25,510
Lift the back knee,
right hand to the earth.

258
00:13:25,510 --> 00:13:27,550
Inhale, 
left fingertips to the sky.

259
00:13:27,550 --> 00:13:31,040
Remember squeeze that left
knee in towards the midline.

260
00:13:31,040 --> 00:13:33,310
So it's not splaying out,
but we're pressing down

261
00:13:33,310 --> 00:13:35,660
through the ball joint
to that left big toe mound.

262
00:13:35,660 --> 00:13:38,100
Good, then wiggle the
left fingertips, inhale in.

263
00:13:38,100 --> 00:13:40,810
Exhale, bring it
back down to your mat.

264
00:13:40,810 --> 00:13:44,920
Plant the palms, step the
left toes back, Plank Pose.

265
00:13:44,920 --> 00:13:47,473
Lift your right knee
to kiss your right elbow.

266
00:13:48,410 --> 00:13:49,760
Beautiful, then send it back.

267
00:13:49,760 --> 00:13:52,760
Lift your left knee
to kiss your left elbow.

268
00:13:52,760 --> 00:13:54,390
Beautiful, then send it back.

269
00:13:54,390 --> 00:13:56,540
Send your right knee
to kiss your left elbow.

270
00:13:56,540 --> 00:13:58,000
Now cross it over.

271
00:13:58,000 --> 00:14:00,590
Good, send it back,
press away from your yoga mat.

272
00:14:00,590 --> 00:14:02,760
One more left knee
kisses right elbow.

273
00:14:02,760 --> 00:14:04,640
Squeeze and lift, send it back.

274
00:14:04,640 --> 00:14:06,050
Beautiful, inhale, look forward,

275
00:14:06,050 --> 00:14:09,050
shift forward, exhale,
belly to Cobra or Chaturanga

276
00:14:09,050 --> 00:14:10,480
to Upward Facing Dog.

277
00:14:10,480 --> 00:14:13,800
Use your inhale to open
up through your heart space

278
00:14:15,050 --> 00:14:18,000
and imagine your exhale 
is a softening, a surrender,

279
00:14:18,000 --> 00:14:21,040
a bow so it's not just a
release without control,

280
00:14:21,040 --> 00:14:23,470
but there's intention there.

281
00:14:23,470 --> 00:14:25,630
Great, curl the toes under
once again, inhale in.

282
00:14:25,630 --> 00:14:28,010
Exhale, press up, power up.

283
00:14:28,010 --> 00:14:29,320
Tuck your chin into your chest.

284
00:14:29,320 --> 00:14:34,090
Feel your core spark,
light a fire quietly.

285
00:14:34,090 --> 00:14:36,320
Whisper to yourself,
"I am strong."

286
00:14:36,320 --> 00:14:38,280
See if you can say it
quietly out loud this time.

287
00:14:38,280 --> 00:14:40,390
If you haven't already.
I am strong.

288
00:14:40,390 --> 00:14:43,930
Inhale, exhale, hips up high,
and back Downward Dog.

289
00:14:43,930 --> 00:14:45,121
Beautiful.

290
00:14:46,060 --> 00:14:49,180
Soften your gaze here, close
your eyes for just a moment,

291
00:14:49,180 --> 00:14:50,605
and feel it out.

292
00:15:02,860 --> 00:15:05,340
Bend your knees, 
inhale, look forward.

293
00:15:05,340 --> 00:15:09,420
Exhale, step to the top, 
feet together, really together

294
00:15:09,420 --> 00:15:11,350
or hip width apart, your choice,

295
00:15:11,350 --> 00:15:14,960
just nice conscious
fitting toes pointing forward.

296
00:15:14,960 --> 00:15:18,100
Allow the weight of
your body to hang here.

297
00:15:18,100 --> 00:15:21,380
Lower body's grounded,
upper body's hanging loose.

298
00:15:21,380 --> 00:15:24,360
You can clasp opposite 
elbow with your hands

299
00:15:24,360 --> 00:15:27,052
and maybe sway 
a little side to side.

300
00:15:29,180 --> 00:15:32,380
Lots of love here as
the feet ground down.

301
00:15:32,380 --> 00:15:36,610
So lots of attention is paid
towards the foundation here,

302
00:15:36,610 --> 00:15:38,491
all four corners of the feet.

303
00:15:40,600 --> 00:15:42,840
And then we'll release
and we're just gonna inhale,

304
00:15:42,840 --> 00:15:44,954
lift up halfway, just once here.

305
00:15:44,954 --> 00:15:47,860
And exhale to soften
and fold everything.

306
00:15:47,860 --> 00:15:50,740
Fingertips, hands come
to the mat or your blocks.

307
00:15:50,740 --> 00:15:53,940
Then we're gonna walk the
feet as wide as the yoga mat

308
00:15:53,940 --> 00:15:55,990
and slowly come
down into a squat.

309
00:15:55,990 --> 00:15:58,440
You can allow the heels to
go ahead and pick up here.

310
00:15:58,440 --> 00:16:00,967
And we're gonna rock a
little back and forth here

311
00:16:00,967 --> 00:16:02,560
and a little froggy position.

312
00:16:02,560 --> 00:16:05,580
If you're practicing 
with a young person

313
00:16:05,580 --> 00:16:09,220
or maybe you're just wanting
to tap into the child within,

314
00:16:09,220 --> 00:16:11,229
maybe you give it a little hop.

315
00:16:12,440 --> 00:16:14,610
If there are young
people again in the room,

316
00:16:14,610 --> 00:16:20,080
maybe you identify what
animal this feels like.

317
00:16:21,420 --> 00:16:24,202
Maybe ask what it sounds like

318
00:16:25,790 --> 00:16:27,990
and if you're not in
the mood today to hop,

319
00:16:27,990 --> 00:16:30,310
then maybe you're just
doing a little rocking

320
00:16:30,310 --> 00:16:32,870
through the feet,
feeling the fascia of the foot.

321
00:16:32,870 --> 00:16:37,206
Stretch the Achilles, the calf,
getting into those hips.

322
00:16:39,860 --> 00:16:42,640
Nice, then come to your
version of yogic squat here.

323
00:16:42,640 --> 00:16:45,100
Maybe palms come
back into this Mudra,

324
00:16:45,100 --> 00:16:48,265
just as we started in, 
palm to palm.

325
00:16:50,170 --> 00:16:52,460
If you are able to
get the heels down

326
00:16:52,460 --> 00:16:54,450
and the elbows
pressing into the legs,

327
00:16:54,450 --> 00:16:56,760
particularly if you've
been practicing for a while,

328
00:16:56,760 --> 00:17:00,530
find a little squeeze of
the legs in now to lift up

329
00:17:00,530 --> 00:17:03,943
from the pelvic floor and
create more length in the spine.

330
00:17:06,170 --> 00:17:08,300
Good, then wherever you
are and if you're huffing

331
00:17:08,300 --> 00:17:09,640
and puffing here,
you're not alone.

332
00:17:09,640 --> 00:17:14,080
I've been doing this squat
for a long time, so breathe deep.

333
00:17:14,080 --> 00:17:18,330
Remember, the goal is to move
closer to our true self today.

334
00:17:18,330 --> 00:17:21,768
So, honoring where you are,

335
00:17:21,768 --> 00:17:23,690
meeting yourself here.

336
00:17:23,690 --> 00:17:26,960
Okay, from here,
we'll release hands first

337
00:17:26,960 --> 00:17:28,400
to the back edge of the mat.

338
00:17:28,400 --> 00:17:30,970
Keep the toes active
here in this transition

339
00:17:30,970 --> 00:17:32,800
as you slowly
come on to your bum

340
00:17:32,800 --> 00:17:35,220
and then we're just gonna
send the feet out in front.

341
00:17:35,220 --> 00:17:37,425
You can center yourself
on the mat if you like.

342
00:17:37,425 --> 00:17:39,980
Hands are behind us,
we're just gonna allow,

343
00:17:39,980 --> 00:17:42,150
excuse me, 
walk the feet wide first.

344
00:17:42,150 --> 00:17:44,720
And then we're gonna
allow the legs to melt

345
00:17:44,720 --> 00:17:47,610
to one side, should feel good

346
00:17:47,610 --> 00:17:50,720
in the hips and
then to the other side.

347
00:17:50,720 --> 00:17:52,900
Hi, Benji.

348
00:17:52,900 --> 00:17:55,270
What a sweet guy.

349
00:17:55,270 --> 00:17:57,126
And then one more time.

350
00:17:58,440 --> 00:18:01,633
Windshield wipering the legs,
windshield wipering.

351
00:18:03,040 --> 00:18:05,047
I don't know if
wipering is a word.

352
00:18:06,100 --> 00:18:09,000
Okay and then let's
extend the legs out long.

353
00:18:09,000 --> 00:18:11,610
Send the fingertips forward,
slow roll down.

354
00:18:11,610 --> 00:18:13,810
Just checking in, no shame.

355
00:18:13,810 --> 00:18:15,562
We're just checking in.
We're being honest 'cause

356
00:18:15,562 --> 00:18:16,780
we're meeting ourselves exactly

357
00:18:16,780 --> 00:18:19,360
where we are on this
journey and it's awesome.

358
00:18:19,360 --> 00:18:22,340
And then we release
all the way back down.

359
00:18:22,340 --> 00:18:26,270
We inhale in deeply,
so much love in

360
00:18:26,270 --> 00:18:29,610
as you breathe in 
through the nostrils

361
00:18:29,610 --> 00:18:34,340
and so much love out as you

362
00:18:34,340 --> 00:18:36,720
relax the weight of your body.

363
00:18:36,720 --> 00:18:40,010
Close your eyes
and see how quickly

364
00:18:40,010 --> 00:18:45,709
you can surrender to stillness.

365
00:18:52,300 --> 00:18:57,040
How quick are you willing to
surrender to your own presence

366
00:18:57,040 --> 00:19:00,910
in the moment, this kind
of helps us get out of that

367
00:19:00,910 --> 00:19:04,236
place where we're
constantly reacting.

368
00:19:04,236 --> 00:19:08,015
And this can guide us to
this place where we're

369
00:19:09,900 --> 00:19:14,730
not reacting, but we
are in the practice.

370
00:19:14,730 --> 00:19:16,254
We know what it feels like

371
00:19:16,254 --> 00:19:21,173
to be present with what is.

372
00:19:22,200 --> 00:19:24,237
Present with ourselves.

373
00:19:28,810 --> 00:19:32,870
Living in this constant
state of reaction is exhausting,

374
00:19:32,870 --> 00:19:36,710
and it's not sustainable,
and it's not good for you.

375
00:19:36,710 --> 00:19:39,023
It's not good for
your nervous system.

376
00:19:41,500 --> 00:19:44,040
So if it's
difficult to be still here

377
00:19:44,040 --> 00:19:47,350
or you're not able to
do this flash of surrender

378
00:19:47,350 --> 00:19:50,700
that I talk
about often in class,

379
00:19:50,700 --> 00:19:52,852
just remember it's a practice.

380
00:19:56,140 --> 00:19:58,220
Take a deep breath
in and as you exhale,

381
00:19:58,220 --> 00:20:00,270
just observe your breath.

382
00:20:00,270 --> 00:20:02,550
Take a couple of
more quiet moments here

383
00:20:03,840 --> 00:20:06,067
to lie in that practice.

384
00:20:24,690 --> 00:20:28,750
Then gently draw your
right hand to your belly

385
00:20:28,750 --> 00:20:31,007
and your left
hand to your heart.

386
00:20:33,860 --> 00:20:36,880
Once again, as you inhale,
fill the belly up,

387
00:20:36,880 --> 00:20:38,050
this is a two-part breath.

388
00:20:38,050 --> 00:20:40,660
So the first part is
you fill the belly up.

389
00:20:40,660 --> 00:20:44,880
Second part is you
feel the lungs expand

390
00:20:46,020 --> 00:20:48,310
as you fill up through the chest.

391
00:20:49,190 --> 00:20:50,894
And then empty it, let it go.

392
00:20:52,380 --> 00:20:53,213
Let's do two more.

393
00:20:53,213 --> 00:20:55,960
Inhale, fill up
through the belly,

394
00:20:55,960 --> 00:20:57,710
fill it up, 
fill it up, fill it up.

395
00:20:58,800 --> 00:21:03,644
Then keep filling up through
the chest, feel the lungs fill.

396
00:21:05,102 --> 00:21:06,850
Expand through the rib cage

397
00:21:06,850 --> 00:21:08,500
and then exhale, let it go.

398
00:21:08,500 --> 00:21:11,300
And once more, here we go,
filling up through the belly.

399
00:21:12,510 --> 00:21:13,940
Breathe in,
breathe in, breathe in.

400
00:21:13,940 --> 00:21:15,620
Now through the chest,

401
00:21:15,620 --> 00:21:17,373
breathe in,
breathe in, breathe in.

402
00:21:18,600 --> 00:21:21,560
And exhale to let everything go.

403
00:21:21,560 --> 00:21:25,420
You can bat the
eyelashes open, start to move

404
00:21:25,420 --> 00:21:27,403
through the feet,
through the hands.

405
00:21:28,660 --> 00:21:32,950
Maybe walk the
knees up, palms together,

406
00:21:32,950 --> 00:21:36,130
thumbs all the way
up to the forehead.

407
00:21:36,130 --> 00:21:38,330
You rock.
You are my hero.

408
00:21:38,330 --> 00:21:40,130
Thank you so much for being here

409
00:21:40,130 --> 00:21:43,380
and for moving with me today.

410
00:21:43,380 --> 00:21:47,693
Closer to what matters most,

411
00:21:48,780 --> 00:21:52,563
moving closer and
closer toward the good stuff,

412
00:21:54,280 --> 00:21:57,260
the true stuff.
Love you so much.

413
00:21:57,260 --> 00:21:58,093
Take good care.

414
00:21:58,093 --> 00:22:00,730
I look forward to
seeing you tomorrow

415
00:22:00,730 --> 00:22:03,670
as we begin the
second half of this journey.

416
00:22:03,670 --> 00:22:05,300
So do not miss it.

417
00:22:05,300 --> 00:22:07,100
Take a deep breath in.

418
00:22:07,100 --> 00:22:08,748
And exhale.

419
00:22:10,370 --> 00:22:11,733
Namaste.

420
00:22:13,887 --> 00:22:17,931
(soft upbeat music)