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

It is Day 14.

Come a little closer now.

Let's get started.

(soft upbeat music)

Alright, let's begin
in a comfortable seat.

Bring your left
hand to your heart

and your right
hand to your belly.

Take a deep breath in,
lift your shoulders up

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

close your eyes,

and continue to gently deepen

your breath here, just
landing in this moment.

Thank you so much 
for making your way back

to this space

that we're sharing together,
to this practice,

to this journey.

I know it's not always easy.

So I just want to
acknowledge that and

send you some gratitude,

some admiration,

and ultimate respect
for carving out this time

to move closer

to you.

Benji has finally settled 
and so are we hopefully

letting go of

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

For this duration, 
the duration of this practice,

just allowing ourselves
to move a little closer

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

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

feel the ribs expand,
and then everything softens.

Again, breathe in 
to your belly

and into the ribs,

the chest, and then let it go.

One more time like that.

Breathe in down
into your belly first.

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

Then up to the chest,
lungs expand.

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

And then exhale,
let it go, awesome.

Bring your palms together.
Anjali Mudra, palm to palm

is holy palmers kiss.

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

You can, again,
keep the eyes closed here

and just a little
invitation here as you sit up

nice and tall, bowing
your head to your heart.

Palms together in the Mudra,
just a little invitation to

answer the question or
contemplate rather the question

you don't have to answer it,

"What do I want
to move closer to?"

What do I want
to move closer to?

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

Lift the chin, open the eyes,

and send your
fingertips forward.

Inhale up and around and back,
just moving the arms

here in gentle circles.

So when asked the question,

"What do you
wanna move closer to?"

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

or maybe multiple things, great.

If nothing came up and
even if you were thinking about

where you were gonna
have for lunch, all good.

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

inhaling, 
fingertips reach forward.

Exhaling, they reach 
back and down.

Reverse the circle here.

So, just some

gentle arm circles,

big gestures with big breath.

Moving that lymph around.

Lengthen through
the crown of the head.

And the next time your
hands reach all the way up

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

Knees are wide here,
send the hips back.

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

Good, then walk the
hands over to the right side

of your mat, breathe in.

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

Good, then walk them
through back through center,

over to the left.

Reach, reach, reach, inhale.

And exhale, 
pull the right hip crease back.

Good, inhale walk
it back to center.

Spread the fingertips 
wide, as you exhale,

come back to all fours.

Inhale, really specific here
as you spread the fingertips,

draw the knees
underneath the hip points.

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

and let them hover.

Neck is nice and long,

upper arm bones 
rotate externally.

Think about the inner thighs

having this
slight inner rotation.

So you're really lifting
and squeezing up through

the inner thigh
and the pelvic floor.

Inhale in here.

Exhale, gently tap 
the knees down.

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

Inhale to lower.

Exhale to lift.

Inhale to lower.

Exhale to lift.

Inhale to lower.

Exhale to lift.

Now do it three more times.

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

So draw your navel up,
engage the muscles

of your abdominal wall.

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

Inhale, drop the belly.

Tailbone goes up
towards the sky, excuse me,

sits bones go to the sides.

Nice and easy here,
just wagging your tail.

Soft and steady, paying
attention to this sensation.

So beautiful way to move closer

to oneself here through asana

practice is to
really pay attention,

tune in to the
sensation of the gestures

that we are
inviting ourselves to do

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

or kind of polishing a pose.

Pay attention to the sensation.

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

Remember how you move matters.

So moving from the stable core,

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

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

as you pedal your
legs here, back and forth.

Send some extra special
attention to the hands today.

We're building strength.

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

So activate the hands
in order to alleviate

some of the
pressure in the wrist,

pressing into 
the fingertips, knuckles.

Good, then bring
the legs to stillness,

turn the toes in, just slightly.

Draw your navel in and
up as you press your heart

towards the tops of your thighs,

then you're just
gonna take your right foot

and bring your right
toes to your left heel

and draw it down.

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

Just a downward gentle combing

of the left ankle down.

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

pressing into both palms evenly.

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

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

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

So release the left foot
down to the earth,

slowly come on to the knees.

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

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

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

I haven't shared
this in the series yet,

but to double up
on the mat, like so,

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

You can do it in a
couple of different ways

to pad the knees.

Resourceful.

Hands on the hips here.

Bring your pelvis

underneath your core.

So try lengthening
the tailbone down,

sending these hip
points up towards the sky.

Just feel it out, 
hands are on

the waistline here.

Then take a deep
breath in, lift your chest,

draw your shoulder
blades in and together,

and down the back body.

So we feel 
this kind of strength,

this power in our lower body

and then this uplifting energy

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

Inhale, lift the chest,
lift the heart.

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

Lift the chest up,
it's very small.

We're talking baby
Cobra backbend here.

Nice and easy, 
opening up through the chest.

No pain in the 
low back, strong legs.

Getting that
pelvic tilt just right.

So you feel your own
support and this lift up

from the pelvic floor.

Lift the chest up to the chin.

Gentle lift of the
chin up to the sky.

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

Maybe pulling the
elbows back just a bit more.

Breathe in and breathe out.

Let your navel come
in as you slowly exhale

and come all the way back up.

Beautiful.

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

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

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

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

nice and slow and
then step that right foot

all the way to the ground.

Lower the left knee.

Inhale, sweep the 
arms all the way up

and overhead, Crescent.

Exhale, float it down.

Pull the right hip crease back,

straighten through 
the right leg.

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

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

Careful not to lock
that knee, essentially.

Inhale, look forward.

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

Good, inhale, 
look forward, lengthen.

Exhale, pull the
right hip crease back,

drop your chin to your chest.

Great, inhale, look forward.

Exhale, roll through 
the right foot.

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

Inhale, reach the
right fingertips up.

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

Good and on an exhale,
wiggle the right fingertips.

Bring the right palm
back down to the earth.

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

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

both are awesome.

Inhale in deeply.

Exhale to slowly 
lower to the belly.

Squeeze the elbows in,
press into your foundation

as you inhale, rise up Cobra.

And exhale
soften and bow, release.

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

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

straight down, 
tuck your chin into your chest.

Feel the length in
the back of the neck.

Reach the heels back quietly,
whisper to yourself,

"I am strong."

I am strong.

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

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

Take a deep breath in.

And empty it out.

Good, inhale lift
the left leg up high.

Exhale, slowly bring
the left knee forward.

Step the left foot
all the way up gently,

lower the right
knee to the earth.

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

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

Pull the left hip crease back.

Flex your left toes 
towards your face.

A little bit of a
bend in this left knee

as you inhale, look forward.

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

Inhale, look forward.

Maybe use the fingertips
to tug back a bit here.

Find extension and then
exhale contract, bring it in.

Pull that left hip crease back.

Good, inhale, look forward.

Draw the shoulders
away from the ears.

Exhale, roll through 
that left foot.

Lift the back knee,
right hand to the earth.

Inhale, 
left fingertips to the sky.

Remember squeeze that left
knee in towards the midline.

So it's not splaying out,
but we're pressing down

through the ball joint
to that left big toe mound.

Good, then wiggle the
left fingertips, inhale in.

Exhale, bring it
back down to your mat.

Plant the palms, step the
left toes back, Plank Pose.

Lift your right knee
to kiss your right elbow.

Beautiful, then send it back.

Lift your left knee
to kiss your left elbow.

Beautiful, then send it back.

Send your right knee
to kiss your left elbow.

Now cross it over.

Good, send it back,
press away from your yoga mat.

One more left knee
kisses right elbow.

Squeeze and lift, send it back.

Beautiful, inhale, look forward,

shift forward, exhale,
belly to Cobra or Chaturanga

to Upward Facing Dog.

Use your inhale to open
up through your heart space

and imagine your exhale 
is a softening, a surrender,

a bow so it's not just a
release without control,

but there's intention there.

Great, curl the toes under
once again, inhale in.

Exhale, press up, power up.

Tuck your chin into your chest.

Feel your core spark,
light a fire quietly.

Whisper to yourself,
"I am strong."

See if you can say it
quietly out loud this time.

If you haven't already.
I am strong.

Inhale, exhale, hips up high,
and back Downward Dog.

Beautiful.

Soften your gaze here, close
your eyes for just a moment,

and feel it out.

Bend your knees, 
inhale, look forward.

Exhale, step to the top, 
feet together, really together

or hip width apart, your choice,

just nice conscious
fitting toes pointing forward.

Allow the weight of
your body to hang here.

Lower body's grounded,
upper body's hanging loose.

You can clasp opposite 
elbow with your hands

and maybe sway 
a little side to side.

Lots of love here as
the feet ground down.

So lots of attention is paid
towards the foundation here,

all four corners of the feet.

And then we'll release
and we're just gonna inhale,

lift up halfway, just once here.

And exhale to soften
and fold everything.

Fingertips, hands come
to the mat or your blocks.

Then we're gonna walk the
feet as wide as the yoga mat

and slowly come
down into a squat.

You can allow the heels to
go ahead and pick up here.

And we're gonna rock a
little back and forth here

and a little froggy position.

If you're practicing 
with a young person

or maybe you're just wanting
to tap into the child within,

maybe you give it a little hop.

If there are young
people again in the room,

maybe you identify what
animal this feels like.

Maybe ask what it sounds like

and if you're not in
the mood today to hop,

then maybe you're just
doing a little rocking

through the feet,
feeling the fascia of the foot.

Stretch the Achilles, the calf,
getting into those hips.

Nice, then come to your
version of yogic squat here.

Maybe palms come
back into this Mudra,

just as we started in, 
palm to palm.

If you are able to
get the heels down

and the elbows
pressing into the legs,

particularly if you've
been practicing for a while,

find a little squeeze of
the legs in now to lift up

from the pelvic floor and
create more length in the spine.

Good, then wherever you
are and if you're huffing

and puffing here,
you're not alone.

I've been doing this squat
for a long time, so breathe deep.

Remember, the goal is to move
closer to our true self today.

So, honoring where you are,

meeting yourself here.

Okay, from here,
we'll release hands first

to the back edge of the mat.

Keep the toes active
here in this transition

as you slowly
come on to your bum

and then we're just gonna
send the feet out in front.

You can center yourself
on the mat if you like.

Hands are behind us,
we're just gonna allow,

excuse me, 
walk the feet wide first.

And then we're gonna
allow the legs to melt

to one side, should feel good

in the hips and
then to the other side.

Hi, Benji.

What a sweet guy.

And then one more time.

Windshield wipering the legs,
windshield wipering.

I don't know if
wipering is a word.

Okay and then let's
extend the legs out long.

Send the fingertips forward,
slow roll down.

Just checking in, no shame.

We're just checking in.
We're being honest 'cause

we're meeting ourselves exactly

where we are on this
journey and it's awesome.

And then we release
all the way back down.

We inhale in deeply,
so much love in

as you breathe in 
through the nostrils

and so much love out as you

relax the weight of your body.

Close your eyes
and see how quickly

you can surrender to stillness.

How quick are you willing to
surrender to your own presence

in the moment, this kind
of helps us get out of that

place where we're
constantly reacting.

And this can guide us to
this place where we're

not reacting, but we
are in the practice.

We know what it feels like

to be present with what is.

Present with ourselves.

Living in this constant
state of reaction is exhausting,

and it's not sustainable,
and it's not good for you.

It's not good for
your nervous system.

So if it's
difficult to be still here

or you're not able to
do this flash of surrender

that I talk
about often in class,

just remember it's a practice.

Take a deep breath
in and as you exhale,

just observe your breath.

Take a couple of
more quiet moments here

to lie in that practice.

Then gently draw your
right hand to your belly

and your left
hand to your heart.

Once again, as you inhale,
fill the belly up,

this is a two-part breath.

So the first part is
you fill the belly up.

Second part is you
feel the lungs expand

as you fill up through the chest.

And then empty it, let it go.

Let's do two more.

Inhale, fill up
through the belly,

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

Then keep filling up through
the chest, feel the lungs fill.

Expand through the rib cage

and then exhale, let it go.

And once more, here we go,
filling up through the belly.

Breathe in,
breathe in, breathe in.

Now through the chest,

breathe in,
breathe in, breathe in.

And exhale to let everything go.

You can bat the
eyelashes open, start to move

through the feet,
through the hands.

Maybe walk the
knees up, palms together,

thumbs all the way
up to the forehead.

You rock.
You are my hero.

Thank you so much for being here

and for moving with me today.

Closer to what matters most,

moving closer and
closer toward the good stuff,

the true stuff.
Love you so much.

Take good care.

I look forward to
seeing you tomorrow

as we begin the
second half of this journey.

So do not miss it.

Take a deep breath in.

And exhale.

Namaste.

(soft upbeat music)