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- Hello, everyone.
Welcome back to Move.

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It is Day 15.

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We are at the halfway mark,

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and it is a beautiful 
day to celebrate

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where we are in this journey,

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but also a remarkable
time to hit the reset button.

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So hop into something
comfy and let's get started.

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(soft upbeat music)

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Okay, we are going to
begin standing today.

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So just come anywhere on
your mat that feels good.

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Feet hip width
apart or feet together.

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We're gonna ease in with a
gentle but powerful reset.

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So if you are
feeling pretty lethargic,

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or you're having a
hard day, don't worry.

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I got your back.

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The important thing
is that you're here.

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Thank you for meeting me here.

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Let's begin in Mountain Pose.

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So stand up nice and tall

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and just check in
with your energy level.

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This is a great moment in
the journey to just check in.

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And you may recognize
that some days you're like

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ready to hit it, right?

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And everything's
falling into place,

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and tears of joy
streaming down your cheeks.

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And some days it's
really hard to show up.

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You think you wanna
throw in the towel.

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Different kind of salty
tear drips down your cheek.

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And this is the
journey that we're on.

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And so this 30 Day
framework really allows us

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to kind of embrace that.

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Remember that
that's a part of life,

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and it gives us a tool set,

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opportunity to really
keep coming back to ourselves.

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So draw the hands together.

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Stand up nice and tall

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and close your eyes
if you haven't already.

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Allow the shoulders to
relax and just check in,

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acknowledging where you are,

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and just noticing 
what it feels like

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to be alive today.

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And let me tell ya,

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I'm so glad you're
alive and you're here.

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Thank you. 
Thank you for being here.

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Let's take a deep breath in.

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And a long breath out.

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Deep breath in.

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And a slow long exhale.

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And deep breath in.
Slow, long inhale,

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just slowing it all down.

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And long breath out.

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Great. Open the eyes.

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Relax your hands
gently at your sides.

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And you're gonna
walk the feet out

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a little bit wider
than hip width apart.

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You're just gonna bend the
knees a little bit left to right

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and start to move your center.

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Actually bring their
fingertips to the belly here,

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to the center of your body,

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and just moving your
center a little back and forth.

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There's no right or wrong here.

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Just kind of getting a
feel for your center today.

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Beautiful Day 15.

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And in celebration of
this glorious halfway mark,

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we're gonna do
Knocking on Heaven's Door,

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which is one of
my favorite tools

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for hitting the reset button.

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So we're
practically almost there,

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here in this little warmup.

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So you're just gonna allow
your hands to fall to the side,

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and then you're gonna start
to sway a little left to right,

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and you'll take the
bounce out of the knees,

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but you'll still
stay really soft

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in this back and forth movement.

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And that of course will
really depend on your feet

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being soft and kind of
malleable on the earth.

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So this movement I call
Knocking on Heaven's Door.

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You start to really notice 
how in your head

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you are, or at least I do, 
start to notice how in my head

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I can be, even when 
I'm like, "I got this."

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Yoga With Adriene, right?

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But my wires are strong.

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So we are moving back
and forth, left to right,

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allowing the weight of
the arms to just swing

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like heavy, heavy noodles.

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And there's this
wonderful invitation

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to kind of give your own
booty or your hip a little

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slap, which can be fun.

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And just notice if
your belly is soft here,

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that's beautiful,

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but see if you can draw it
in just a bit to feel a gentle

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sense of stability in your core.

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So we're not making, we're
not creating tension there,

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but there's just
this little awareness.

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You're engaging
those muscles a bit.

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Notice if the shoulders
have started to creep up here.

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And notice if you started
to get in your head again,

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and you wanna quit, you
wanna bow out of this gesture

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because it feels
foreign or silly.

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The knees are
slightly bent again.

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The feet are kind
of soft and malleable.

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And you can keep
this nice and slow.

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Maybe you started
to find a rhythm.

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Or I will invite you to start to

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pick up the pace a little bit

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and marry it with the breath.

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That's why we're 
here ultimately,

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to move with the breath.

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So you might inhale
as you go to one side

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and exhale on the other.

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Or you might
keep the breath long,

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just like we started 
as we were tuning in

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for this practice.

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Just making it
long as you inhale,

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and long and smooth 
as you exhale.

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Lastly, keep the head
in line with your heart.

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So allow your nose to
kind of track left to right

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as you twist in the spine.

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We're getting a
nice massage internally.

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That is with the actual organs.

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But also energetically,

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and everything in between.

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We're here for three.

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Jump back in if you quit.
We're here for two.

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Knocking on
Heaven's Door for one,

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and then release.

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Allow your hands to
come gently at your side

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and just pause and be still.

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Again notice what it
feels like to be alive today.

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Feel the energy of your body.

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Stay open to shifts,

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whether they are small or large.

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Alright, then
wiggle the fingertips,

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open your eyes 
if you closed them,

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and let's keep moving.

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Bend the elbows.

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You're gonna bring
them shoulder height,

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then we're just
going to keep with this

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left and right movement here.

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So soft knees,

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but this time the feet
are planted, soft knees,

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and we're really keeping 
the hips pretty stable

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still here to begin with.

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So you're not moving at the hips

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like we were in
Knocking on Heaven's Door,

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but we're moving
from the waist up.

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So really keeping 
it in the spine.

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If you're feeling a pinch
in the neck or in the traps,

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just lower your
elbows just a bit.

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We wanna get to this
place where we're maybe

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able to lift them in
line with the shoulders.

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Just check it out.

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So it's like we have
two sponges or two rags,

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and we're just
polishing a surface here

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in line with the
chest or the breastbone.

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Breathe.

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Great. Then the next time your
elbows pulled, excuse me.

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The next time your
left elbow is pulled back.

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So meet me there.

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We'll slow this down to start.

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You're gonna
extend the right arm

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towards the front diagonal here,
front left diagonal.

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I was gonna say front
left corner of the mat,

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but it depends where you are.

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I'm not at the front of my mat.

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wherever you are, it's all good.

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So then we're gonna
bring it back to center,

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kind of cactus arms,
elbows lifted.

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You're gonna start to feel
this in the muscles of the arm,

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these deltoids.

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This is gonna build
beautifully for you,

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create a nice toned shape.

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Not that that matters,

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but hey, might feel nice to
see those muscles accentuate.

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Take it to the other side.

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Extend the left
fingertips all the way out

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as you pull, pull,
pull right shoulder blade,

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right elbow back.

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Alright, then take
it to the other side,

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and then switch.

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And then once you feel
like you have this gesture,

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this movement, 
we will pick up the pace.

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So now your hip points can move.

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In fact, I invite you
to press into your heels,

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press into the ball
joint of your big toe

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and your pinky toe,

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and maybe even lift the
toes for a breath or two

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to make sure you're
not gripping in the toes.

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Breathing deep.

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Neck is nice and long. 
Spine is tall.

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And don't go too fast
that you can't really feel

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the sensation of
what's happening here, right,

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through the whole body.

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So if you need to slow it down,

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in fact, I'm gonna slow mine
down to be a good role model.

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Slow it down. Whew!

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Shoulders, and arms,
and scaps, and chest.

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And let's do this for three,

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and two,

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and on the one release.

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Send both fingertips 
down to come up,

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reach the fingertips
all the way up high.

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Come on to the tippy tip toes.

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Reach, reach, reach,
and then exhale.

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Let it all go
without looking down.

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Keep your chin up, my friend.

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Send your gaze out and
walk to the front of your mat.

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If you're
already there, amazing.

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Then big inhale to reach
the arms all the way up again.

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Exhale to bend the knees,
wiggle the fingertips,

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float it down to a Standing
Forward Fold, Uttanasana.

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Now shake the head
little yes and no.

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Good. Then bend
both knees generously.

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Right fingertips
come down to the earth.

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As you inhale, 
peel the left hip crease up.

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Right knee stays bent.

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We've done this
before in the journey.

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Left fingertips all the
way up towards the sky.

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Right hand can
come on a block here.

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We're strong and
stable through the feet,

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connected through center.

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Go ahead and release. 
Bend both knees.

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Left hand replaces the right.

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Here we go.

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Straightening
through the right leg,

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pulling that
right hip crease up.

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Neck is nice and long.

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Reach the right arm
towards the sky, big breath.

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And then exhale to release.
Plant the palms.

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Walk it all the way out
to Downward Facing Dog.

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When you get there,
bend one knee generously

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and then the other.

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Claw through the fingertips.

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Nice. Then inhale,
lift the right leg up high.

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Exhale, step it all the way up.

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Right into the twist,
left hand to the earth.

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Inhale, right
fingertips to the sky.

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Big breath, big stretch.

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Beautiful. Then slowly 
bring it back down.

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Step the right foot back, 
Downward Facing Dog.

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Right away, inhale,
left leg up high.

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Exhale, step it through.

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On your next breath in,

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left fingertips
reach up towards the sky.

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Big breath. Big twist here.

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Good. Then on the
exhale left hand comes down.

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Step it to Plank Pose,
Plank, inhale.

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Look forward, shift forward.

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Exhale, lower to
the belly slowly.

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Inhale, lift up, Cobra.

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Exhale, soften and fold.

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Come onto the elbows here.

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Take a deep breath in
and release the fingertips.

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00:12:04,580 --> 00:12:07,050
As you exhale, draw
your chin into your chest.

255
00:12:07,050 --> 00:12:09,610
Walk your elbows
underneath your shoulders,

256
00:12:09,610 --> 00:12:11,530
and yep, curl the toes under,

257
00:12:11,530 --> 00:12:13,620
lift the hips up, Forearm Plank.

258
00:12:13,620 --> 00:12:14,530
Reach the heels back.

259
00:12:14,530 --> 00:12:15,870
You can have your
knees on the ground

260
00:12:15,870 --> 00:12:19,640
and still feel the
muscles in the front body

261
00:12:19,640 --> 00:12:21,730
engage tremendously.

262
00:12:21,730 --> 00:12:23,280
So it's okay to
lower those knees,

263
00:12:23,280 --> 00:12:27,270
protect your shoulders,
and work on your alignment

264
00:12:27,270 --> 00:12:28,710
as you build strength.

265
00:12:28,710 --> 00:12:30,970
If the knees are lifted,
really reach the heels back.

266
00:12:30,970 --> 00:12:34,560
Everyone, tuck your
chin slightly to broaden

267
00:12:34,560 --> 00:12:36,240
through the back of
the head, the neck.

268
00:12:36,240 --> 00:12:38,460
So tuck your chin, lengthen
through the back of the neck,

269
00:12:38,460 --> 00:12:39,630
crown of the head forward.

270
00:12:39,630 --> 00:12:43,020
If the knees are lifted,
lower them to kiss the earth

271
00:12:43,020 --> 00:12:44,590
and then lift them up.

272
00:12:44,590 --> 00:12:47,540
Lower and lift.

273
00:12:47,540 --> 00:12:49,190
Lower and lift.

274
00:12:49,190 --> 00:12:51,700
You have one more. 
Lower and lift.

275
00:12:51,700 --> 00:12:54,830
Beautiful. From here,
everyone lower the knees.

276
00:12:54,830 --> 00:12:57,110
Come onto all fours.

277
00:12:57,110 --> 00:13:00,720
Walk the knees as wide as your
yoga mat, big toes to touch.

278
00:13:00,720 --> 00:13:02,810
Keep the hands where they are,
shoulder width apart.

279
00:13:02,810 --> 00:13:05,630
As you inhale, send the
right fingertips up high.

280
00:13:05,630 --> 00:13:07,630
Big breath, big stretch.

281
00:13:07,630 --> 00:13:10,410
Exhale, thread the needle here.

282
00:13:10,410 --> 00:13:12,100
Coming onto the
right shoulder, right ear,

283
00:13:12,100 --> 00:13:13,740
left fingertips reach forward.

284
00:13:13,740 --> 00:13:14,890
Breathe in.

285
00:13:16,547 --> 00:13:17,739
Breathe out.

286
00:13:19,790 --> 00:13:22,680
Left arm extends all
the way up and over head,

287
00:13:22,680 --> 00:13:24,640
or you can bend at the elbow,

288
00:13:24,640 --> 00:13:27,650
or again, taking the hand
to the small of the back.

289
00:13:27,650 --> 00:13:29,440
We're finding a
little bind here.

290
00:13:29,440 --> 00:13:31,660
Take one more cycle of breath.

291
00:13:31,660 --> 00:13:33,460
Think about breathing
deep into your belly,

292
00:13:33,460 --> 00:13:37,882
that big full balloon breath,
that diaphragmatic breath.

293
00:13:38,900 --> 00:13:40,953
Yeah, and then 
come back to center,

294
00:13:40,953 --> 00:13:43,230
hands nice and wide.

295
00:13:43,230 --> 00:13:44,210
When you're ready, inhale.

296
00:13:44,210 --> 00:13:47,450
Left fingertips open,
reach to the sky.

297
00:13:47,450 --> 00:13:49,650
And exhale, thread the needle.

298
00:13:53,730 --> 00:13:56,830
Find what feels good
with that right hand.

299
00:13:56,830 --> 00:14:01,373
Resting your head and the
left shoulder here, left ear.

300
00:14:02,290 --> 00:14:04,420
Spiraling your heart 
up towards the sky,

301
00:14:04,420 --> 00:14:07,000
as you breathe 
into your belly, breath in.

302
00:14:08,534 --> 00:14:10,146
And empty it out.

303
00:14:12,090 --> 00:14:13,820
One more big belly breath here.

304
00:14:13,820 --> 00:14:18,040
Feel that generous
stretch in the left shoulder,

305
00:14:18,040 --> 00:14:22,453
the upper back, the mid-back.

306
00:14:23,270 --> 00:14:26,290
And then exhale, slowly release.

307
00:14:26,290 --> 00:14:27,970
Come back to center.

308
00:14:27,970 --> 00:14:30,710
Walk the knees underneath
the hips, curl the toes under.

309
00:14:30,710 --> 00:14:34,360
Send the hips up high, 
Downward Facing Dog.

310
00:14:34,360 --> 00:14:37,080
Alright, really, really
take a look at your hands.

311
00:14:37,080 --> 00:14:38,650
Really, really
spread the fingertips.

312
00:14:38,650 --> 00:14:42,610
Walk the hands a little bit
wider than shoulder width apart.

313
00:14:42,610 --> 00:14:44,483
So you have a
nice strong base here.

314
00:14:45,350 --> 00:14:47,940
Then relax the weight of
the head over, bend your knees,

315
00:14:47,940 --> 00:14:51,193
lift your hip creases
up high towards the sky.

316
00:14:52,480 --> 00:14:55,940
Good. Now draw
your navel in and up.

317
00:14:55,940 --> 00:14:59,549
Draw your low belly
in to meet the center of

318
00:14:59,549 --> 00:15:01,100
your abdominal wall.

319
00:15:01,100 --> 00:15:03,160
So we're creating 
that engagement.

320
00:15:03,160 --> 00:15:05,260
We call this Uddiyana Bandha.

321
00:15:05,260 --> 00:15:07,190
Navel draws in and up.

322
00:15:07,190 --> 00:15:09,020
So I'm engaging my abs.

323
00:15:09,020 --> 00:15:11,890
I'm going to press
into my left hand firmly,

324
00:15:11,890 --> 00:15:14,300
press into my feet firmly.

325
00:15:14,300 --> 00:15:18,390
And I'm gonna reach my
right hand over to twist across

326
00:15:18,390 --> 00:15:20,890
to maybe grab the
outer edge of my left thigh,

327
00:15:20,890 --> 00:15:22,830
or the outer
edge of my left calf,

328
00:15:22,830 --> 00:15:24,880
or the outer edge
of my left ankle.

329
00:15:24,880 --> 00:15:26,550
If this is much too much,

330
00:15:26,550 --> 00:15:29,570
you can repeat the thread
the needle that we did before

331
00:15:29,570 --> 00:15:31,189
by coming onto the knees.

332
00:15:32,500 --> 00:15:35,073
Breathe deep here, 
a little Down Dog Twist.

333
00:15:36,400 --> 00:15:38,695
Feel the heat, that shake,

334
00:15:40,180 --> 00:15:41,690
and then slowly release.

335
00:15:41,690 --> 00:15:42,740
Take a break if you need to.

336
00:15:42,740 --> 00:15:44,830
Otherwise, right to 
the other side.

337
00:15:44,830 --> 00:15:46,793
Draw the navel in and up.

338
00:15:49,140 --> 00:15:52,610
Breathing deep, grabbing the
outer edge of the right thigh,

339
00:15:52,610 --> 00:15:54,553
right shin or right ankle.

340
00:15:57,780 --> 00:15:59,560
Big twist in the spine.

341
00:15:59,560 --> 00:16:01,790
Looking underneath
the right armpit chest.

342
00:16:01,790 --> 00:16:04,800
If you don't quite make it
to my shape today or any day,

343
00:16:04,800 --> 00:16:05,633
don't worry.

344
00:16:05,633 --> 00:16:07,793
Just focus on 
the sensation. Breathe.

345
00:16:09,020 --> 00:16:10,497
Stay with it.

346
00:16:12,030 --> 00:16:13,580
And then we'll slowly release.

347
00:16:13,580 --> 00:16:16,510
Everyone, lift the knees,
come to Downward Dog.

348
00:16:16,510 --> 00:16:19,953
Take a deep breath in and then
a Lion's Breath, tongue out.

349
00:16:21,180 --> 00:16:23,000
Big cleansing breath. 
Two more like that.

350
00:16:23,000 --> 00:16:24,773
Inhale in deeply
through the nose.

351
00:16:25,690 --> 00:16:27,665
And exhale, 
Lion's Breath, tongue out.

352
00:16:29,150 --> 00:16:31,098
One more time, deep breath in.

353
00:16:32,760 --> 00:16:34,713
Lion's Breath, tongue out.

354
00:16:36,000 --> 00:16:38,690
Slowly lower onto the knees.

355
00:16:38,690 --> 00:16:43,410
Cross one ankle over the other
and come through to a seat.

356
00:16:43,410 --> 00:16:44,530
Try not to fidget here.

357
00:16:44,530 --> 00:16:46,640
Just allow the hands to
rest gently on the knees

358
00:16:46,640 --> 00:16:47,730
or the thighs.

359
00:16:47,730 --> 00:16:50,900
Palms face up, palm face down.

360
00:16:50,900 --> 00:16:53,420
I just fixed my shirt and fidgeted,
and I'm the guide.

361
00:16:53,420 --> 00:16:55,050
So I'm human. You're human.

362
00:16:55,050 --> 00:16:57,239
If you're fidgeting,
just notice.

363
00:16:58,908 --> 00:17:00,240
Coming to stillness here,

364
00:17:00,240 --> 00:17:02,431
softening the
skin of the forehead.

365
00:17:04,670 --> 00:17:07,831
Softening through the jaw,
maybe parting the lips.

366
00:17:10,790 --> 00:17:13,200
Draw the hands
together at the heart.

367
00:17:13,200 --> 00:17:15,520
Then open the palms like a book.

368
00:17:15,520 --> 00:17:18,150
Draw the fingertips
in towards your heart,

369
00:17:18,150 --> 00:17:20,590
and then down and around.

370
00:17:20,590 --> 00:17:23,790
Palms come together,
in and down and around.

371
00:17:23,790 --> 00:17:24,623
We've done this before,

372
00:17:24,623 --> 00:17:27,680
just a little
release for the wrists.

373
00:17:27,680 --> 00:17:29,042
Nice and easy.

374
00:17:32,350 --> 00:17:33,920
Good, then
interlace the fingertips,

375
00:17:33,920 --> 00:17:37,740
press the palms forward,
up and back.

376
00:17:37,740 --> 00:17:39,340
Reach for the sky.

377
00:17:39,340 --> 00:17:40,900
Biggest breath
you've taken all day.

378
00:17:40,900 --> 00:17:43,390
Really lift from the waistline,

379
00:17:43,390 --> 00:17:46,550
all the way up to the shoulders,
all the way up to the wrists,

380
00:17:46,550 --> 00:17:50,150
all the way up to the sky.

381
00:17:50,150 --> 00:17:53,230
Then take your nose,
carve a line with your nose.

382
00:17:53,230 --> 00:17:54,740
Look up towards your thumbs.

383
00:17:54,740 --> 00:17:56,510
Take one more
deep breath in here.

384
00:17:56,510 --> 00:18:00,600
Feel weight in the tops of
your thighs grounding down.

385
00:18:00,600 --> 00:18:02,820
And then exhale,
release the bind,

386
00:18:02,820 --> 00:18:06,300
wiggle the fingertips,
and float your hands

387
00:18:06,300 --> 00:18:08,581
sweetly down to the earth.

388
00:18:09,600 --> 00:18:11,020
Tuck the chin into the chest,

389
00:18:11,020 --> 00:18:13,681
close your eyes and
just notice how you feel.

390
00:18:20,630 --> 00:18:22,640
You do not have
to do this at all,

391
00:18:22,640 --> 00:18:25,050
but there's an
invitation here to gently lift

392
00:18:25,050 --> 00:18:27,336
the corners of
the mouth slightly.

393
00:18:29,650 --> 00:18:31,423
Relax your shoulders.

394
00:18:32,460 --> 00:18:35,263
And once again, 
I'll just share this question,

395
00:18:36,470 --> 00:18:38,572
a loving proposal

396
00:18:40,266 --> 00:18:43,310
for you to 
contemplate or answer.

397
00:18:43,310 --> 00:18:47,915
What do I want
to move closer to?

398
00:18:53,240 --> 00:18:54,230
With the eyes closed,

399
00:18:54,230 --> 00:18:56,650
see if you can align
your head over your heart

400
00:18:56,650 --> 00:18:58,913
and your heart over your pelvis.

401
00:19:00,310 --> 00:19:03,059
What do I want
to move closer to?

402
00:19:09,688 --> 00:19:14,840
And then we'll draw the
hands together and seal practice

403
00:19:14,840 --> 00:19:16,453
with a final breath.

404
00:19:18,380 --> 00:19:19,990
Inhaling lots of love in.

405
00:19:19,990 --> 00:19:21,148
Here we go.

406
00:19:22,600 --> 00:19:24,700
And exhaling lots of love out

407
00:19:24,700 --> 00:19:26,996
as we bow the head to the heart.

408
00:19:28,790 --> 00:19:30,200
Thank you so much.

409
00:19:30,200 --> 00:19:34,490
I look forward to seeing
you for sweet Day 16 tomorrow.

410
00:19:34,490 --> 00:19:36,717
'Til then, Namaste.

411
00:19:39,783 --> 00:19:43,609
(soft upbeat music)