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- Hello, everyone,
and welcome to Move,

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your 30 Day Yoga Journey.

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I'm Adriene and that's Benji.

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And today is Day 5,
high fives all around.

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Oh my gosh, I'm so excited
that we are doing this thing.

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So it's Day 5 and 
we're looking today

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at what it means to deepen.

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Let's get started.

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(soft upbeat music)

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Alright my sweet friends,
let's begin lying down today.

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Take your time, coming down
to your mat or to the floor.

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And we're gonna begin with
the feet as wide as the yoga mat,

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allowing the knees to
gently knock together.

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And as you get situated here,

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just think about allowing,

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period. (laughs)

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But think about 
allowing yourself

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to kind of let go.

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So, dropping the
shoulders down to the earth,

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relaxing through the toes.

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Letting the head get heavy.

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And if you haven't already
bring your hands to your body

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somewhere, maybe on
the belly or the heart.

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And we're gonna 
just allow ourselves

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to sink right in today.
Close your eyes. (laughs)

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My voice is nice and
deep for this Day 5.

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Deepening practice.

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Benji just let out a sigh.

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He's allowing himself to
sink into the moment too with us.

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And I'm sure by now,

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you're just
noticing where your mind is.

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You might feel some tension

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or resistance to be here,

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but just remember that that is,

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in a way, 
what this is all about.

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Showing up

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and committing to 
being here with yourself.

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No matter what
the circumstances,

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I'm so glad you're here.

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Take a deep breath in.

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And a long breath out.

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Feel your breath move
you as you inhale deeply.

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And empty it out.

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One more time here, close
your eyes if you haven't already

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for this last one and
take the deepest breath

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you've taken all day.

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And exhale to let it go.

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The hard part is done.

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You're here, let's lift
the heels, lift the toes,

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hug the knees into the chest.

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You can rock
gently side to side here,

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getting a little
massage in the back.

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Just creating some soft,
easy movement here

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to start walking
the shoulders down.

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Maybe finding some
gentle movement in the feet.

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Softening through
the skin of the face.

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So if you're kind of clenching
in the forehead or the brow,

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see if you can relax that a bit.

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Maybe relax your
tongue in the mouth

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and continue to
gently deepen your breath.

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That's your first job here.

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And as we deepen the breath,

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we really kind of open or
continue to open up this idea

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that our breath is,

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is our spirit, right, 
is our true self.

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Like when we take time to
nurture that relationship,

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we are creating a

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sense of wholeness,

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of feeling
complete or more true,

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which can then lead to us,
feeling confident.

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And to us feeling more
capable of loving ourselves.

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I mean, the list is endless.

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And then of course, that
has a beautiful movement

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beyond ourselves, 
it creates a ripple effect.

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Alright, send the
left foot down now

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and gently extend the
right leg up towards the sky.

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Take a deep breath in here.

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Then on your exhale,
bend the right knee,

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you're gonna
take the right ankle

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over the top of the left thigh.

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Then we'll lift
off with the left foot

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and interlace the fingertips
behind the left thigh.

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You're gonna try to keep
some energy in your right foot.

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So you can think
about flexing the toes

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back towards your right knee

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and same thing
with the left foot.

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Good then use your right elbow

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maybe to press
the right thigh bone

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that right femur out,
as you squeeze,

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your left thigh up
towards your face.

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Keep the shoulders relaxed,
breathe in, breathe out.

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Maybe create some soft,
easy movement here

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by rocking side to side.

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Or by simply continuing 
to deepen the breath,

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creating movement 
in the posture,

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with the breath.

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Release the left
foot to the earth,

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extend the right leg up high,

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and you're gonna
slowly lower it with control.

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Just get in the habit of
kind of moving with control.

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We're gonna start
to really dissect,

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not just what we do here
as we continue this journey,

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but how we do it.

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So paying
attention to how you move

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because how you move matters.

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So here we go,
bend the right knee,

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right foot comes to the ground,
left foot up high.

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Inhale in. Exhale,
bend the left knee,

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cross it over the
top of the right thigh,

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and we'll interlace, same thing
as we did on the other side.

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But notice how this side
may or may not feel different

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breathing deep here,
lots of energy in the feet

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using the left elbow,

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maybe to press into
that left inner thigh.

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And again, keeping a softness
through the forehead, the jaw.

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And taking one
more deep breath here.

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Think about sending the breath

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almost like down to
your hips and space.

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Just use your imagination.

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Visualize the breath

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going all the way
down to your hips.

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And then when you're ready,

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we'll release right
foot to the ground,

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send the left leg up high.

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And again, now you can flex
the foot or point the toes,

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but nice and slow as
slow as you can roll.

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This is really for the brain,
just kind of training us

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to move mindfully

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and with control.

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Great, and then when that
left heel kisses the ground,

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go ahead and bring
both feet to the ground.

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Heels, walk up towards the hips.

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We're just gonna open up through
the front of the hip here.

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Inhale, slow and steady
peeling up from the tailbone,

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lifting the hip
points towards the sky.

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And exhale, lowering it down.

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Keeping all four corners 
of the feet grounded.

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As you inhale, we lift up.

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Nice massage 
on the spine here.

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And exhale, we lower.

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And last one this time 
we're gonna stay for a bit

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so inhale, lift up.

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So we're not allowing
the knees to splay out,

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but we're keeping them stacked

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so press into all
four corners of your foot.

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That's the ball
joint of the big toe,

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ball joint of the pinky toe

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and the back two
corners of your heels.

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Then we'll interlace
the fingertips this time

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and maybe walk the
shoulders a little bit

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closer together underneath
your heart space here.

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Breathing deep.

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Again rooted 
through those feet.

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Shins moving forward.

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You can visualize 
them moving forward.

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Chest to chin.

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Chin to sky.

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Nice, easy subtle
movements here, subtle cues.

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Good and then you
may just stay here

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for two more cycles of breath,

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or if you'd like a
little bit of a challenge,

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you'll press the palms into
the earth for more stability,

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maybe inhale lift
the right leg up high,

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just check it out
and then exhale, lower.

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Inhale lift the
left leg up high.

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Press into the palms.
Exhale, lower.

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Good inhale altogether now,
exhale to release.

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So nice, alright, 
we're gonna come up to a seat.

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So if you liked the rock
and roll move from before,

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you can do that.

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If it wasn't your cup of tea,
just gently turn to one side

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and use your hands to
press all the way up.

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We'll come to a
cross-legged position

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facing the front of the mat,

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you can always use a blanket
or multiple blankets towels,

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or a block to
lift the hips here.

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So let's do the right
foot in front of the left here

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to start.

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You can cross the ankles,
sit up nice and tall.

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Good, inhale, send the
fingertips behind your ears,

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reach up high, high, high.

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Just to accentuate
kind of invite this length

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through the side body.

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Head over heart, 
heart over pelvis.

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So just notice if
you're leaning forward

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or maybe collapsed back.

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If you're collapsed, 
lift those hips up,

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maybe again on a prop.

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Good, inhale in. 
Exhale, slow and steady,

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we're gonna rain
the fingertips down

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and begin to lean forward.

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Palms or fingertips 
kiss the ground.

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We wanna keep the sits bones,

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your buttocks,
really grounding down,

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so if it starts to lift up,
you've gone a little too far

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and you can just play here,

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walking the fingertips 
or the palms out.

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If you're ready to rock and 
roll with the forearms down,

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maybe we practice that.

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And when you're ready,

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allowing the weight of
the head to melt down,

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breathing deep
into the low back here.

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You can think about the
sits bones staying rooted

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and kind of
spreading left to right.

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Again, we're using
this visualization,

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our imagination, to create 
more depth of practice.

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So a lot of times you might
hear someone who's guiding yoga,

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say something where
you're like, "Give me a break,"

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and that's okay, that's human,

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but stay open to visualization

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and your imagination

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being a beautiful tool
for deepening your practice,

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finding depth, and that's really
in life too at least for me.

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Take one more breath here.

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And then you use your
exhale to slowly come up.

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We're just gonna do a
gentle twist to the right,

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left hand on the right knee,
we've done this before.

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Oh my gosh, I see
three cardinals down there.

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Not one, not two but three.

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Amazing.

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And then through
center and over to the left,

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just a little twist.
Breathing into your belly.

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And I saw 
actual three cardinals,

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not my imagination. (laughs)

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Although what do you see?

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What do you wanna see today?

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Okay, so we'll release that.

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We're gonna lean
back onto the hands

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just to take the
left foot in front.

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So we'll cross other direction.

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Inhale, reach for the sky.

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Lots of length.

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Exhale, lean forward.

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Keep the back of the buttocks,

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the sit bones 
really rooting down

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and find your fold here.

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So it may be forearms,
it may be fingertips

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it may be blanket or block.

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Maybe you reach
all the way forward.

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And when you're ready,
when you have a nice base,

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relax the weight
to the head over,

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inhale lots of love in.

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You're doin' this.

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Exhale, lots of love out.

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Taking this time,
being consistent.

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Find a nice audible
breath here just to bring,

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bring it all in to
this moment, you're here.

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We're doing this.

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30 days of movement,

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for the brain for the body.

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Inhale in deeply.

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Exhale, come all the way up.

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Nice, this time to the left side,
a gentle twist first.

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Breathe in.

255
00:13:48,070 --> 00:13:50,564
Good, breath out,
take it to the right.

256
00:13:53,580 --> 00:13:54,920
Ooh, there goes the cardinal

257
00:13:54,920 --> 00:13:56,760
and then all the
way back to center.

258
00:13:56,760 --> 00:13:59,530
Alright, let's come
forward onto all fours.

259
00:13:59,530 --> 00:14:01,570
Take a couple of
Cat-Cows there.

260
00:14:01,570 --> 00:14:03,580
Inhaling to drop the belly,

261
00:14:03,580 --> 00:14:05,918
exhaling to round
through the spine.

262
00:14:09,890 --> 00:14:11,720
Then, when you're ready,
curl the toes under,

263
00:14:11,720 --> 00:14:13,943
send the hips up high
Downward Facing Dog.

264
00:14:17,320 --> 00:14:18,874
Deep breath in.

265
00:14:19,840 --> 00:14:21,261
Long breath out.

266
00:14:21,975 --> 00:14:23,300
You got this. 
Deep breath in.

267
00:14:23,300 --> 00:14:24,640
Press into the fingertips,

268
00:14:24,640 --> 00:14:27,367
press into the knuckles. 
Long breath out.

269
00:14:28,240 --> 00:14:30,630
Good anchor
through the left heel,

270
00:14:30,630 --> 00:14:32,483
inhale, lift the
right leg up high.

271
00:14:33,330 --> 00:14:35,190
Exhale, bend your right knee,

272
00:14:35,190 --> 00:14:37,080
you're gonna step
it all the way up

273
00:14:37,080 --> 00:14:39,560
and to the outer
edge of your right hand.

274
00:14:39,560 --> 00:14:41,540
The outer edge
of your right foot.

275
00:14:41,540 --> 00:14:43,220
Benji is going to (chuckles)

276
00:14:43,220 --> 00:14:46,210
keep my right foot
nice and warm there.

277
00:14:46,210 --> 00:14:48,280
Alright, lower
the left knee down.

278
00:14:48,280 --> 00:14:51,260
And if this is a lot for you,

279
00:14:51,260 --> 00:14:54,060
maybe take the blocks and
lift the ground up to you,

280
00:14:54,060 --> 00:14:57,890
or you can use your books
or even the blankets here,

281
00:14:57,890 --> 00:15:00,380
just to give you a little lift.

282
00:15:00,380 --> 00:15:02,240
Alright, little
Lizard variation,

283
00:15:02,240 --> 00:15:03,530
front knee over front ankle.

284
00:15:03,530 --> 00:15:04,810
I'm drawing the navel in and up,

285
00:15:04,810 --> 00:15:06,763
lifting a little
from the pelvic floor.

286
00:15:08,060 --> 00:15:10,113
Neck is nice and long.

287
00:15:11,470 --> 00:15:13,890
So not hanging here.

288
00:15:13,890 --> 00:15:15,853
Just lots of
awareness in the spine.

289
00:15:16,780 --> 00:15:19,160
Now stay here or inhale in,

290
00:15:19,160 --> 00:15:22,152
exhale, lift the left knee.

291
00:15:22,152 --> 00:15:23,940
And then lower.

292
00:15:23,940 --> 00:15:27,300
Lift and then lower.

293
00:15:27,300 --> 00:15:30,730
And then last time lift and
we'll stay here, breathing deep.

294
00:15:30,730 --> 00:15:34,363
You might stay on the
fingertips on your props.

295
00:15:36,970 --> 00:15:40,250
Or on the palms, or you
might come to forearms here.

296
00:15:40,250 --> 00:15:41,812
Breathing deep.
(Benji growls softly)

297
00:15:41,812 --> 00:15:43,756
Benji, Benji.

298
00:15:45,010 --> 00:15:46,330
Finding that depth of breath.

299
00:15:46,330 --> 00:15:47,900
Again, maybe
thinking about that breath,

300
00:15:47,900 --> 00:15:51,041
traveling all the
way down to your hips.

301
00:15:52,590 --> 00:15:53,900
Alright, if you're 
on the forearms,

302
00:15:53,900 --> 00:15:55,810
gently come back
up to the palms.

303
00:15:55,810 --> 00:15:58,170
If your knee is lowered,
go ahead and lift it.

304
00:15:58,170 --> 00:15:59,760
And we're gonna plant the palms

305
00:15:59,760 --> 00:16:02,160
and we're gonna step the
right foot all the way back up

306
00:16:02,160 --> 00:16:03,330
to that Three-Legged Dog.

307
00:16:03,330 --> 00:16:06,830
Inhale and then exhale,
lower the right leg down.

308
00:16:06,830 --> 00:16:09,990
Great, second side, inhale
lift the left leg up high.

309
00:16:09,990 --> 00:16:12,320
Right heel is really heavy here.

310
00:16:12,320 --> 00:16:14,540
Good, exhale,
bend the left knee.

311
00:16:14,540 --> 00:16:16,430
We're gonna step that left foot

312
00:16:16,430 --> 00:16:18,980
to the outer edge
of the left hand.

313
00:16:18,980 --> 00:16:22,430
Outer edge of the
left side of the mat.

314
00:16:22,430 --> 00:16:26,097
Good, then lower the
right knee down, breathe deep.

315
00:16:26,097 --> 00:16:27,580
(Benji growling quietly)

316
00:16:27,580 --> 00:16:28,973
Benji.

317
00:16:30,770 --> 00:16:32,200
Good, front knee
over front ankle,

318
00:16:32,200 --> 00:16:34,900
just check it out
here on this side,

319
00:16:34,900 --> 00:16:37,500
sending breath all the
way down to the belly,

320
00:16:37,500 --> 00:16:39,739
finding that depth of breath.

321
00:16:42,190 --> 00:16:44,250
And if you're new to
this type of breathing,

322
00:16:44,250 --> 00:16:45,990
it can be kind of arduous, like,

323
00:16:45,990 --> 00:16:48,450
"Okay, I gotta do that
deep breathing again,"

324
00:16:48,450 --> 00:16:49,560
but try to stick with it.

325
00:16:49,560 --> 00:16:52,100
Remember, this is a
beautiful time of day

326
00:16:52,100 --> 00:16:54,890
that we've carved out to
really make big moves here.

327
00:16:54,890 --> 00:16:57,810
So, basically bring the breath.

328
00:16:57,810 --> 00:17:00,279
You got to bring the breath,
stick with it.

329
00:17:02,040 --> 00:17:03,340
Maybe you lift the back knee,

330
00:17:03,340 --> 00:17:05,511
maybe you come
onto the forearms.

331
00:17:09,230 --> 00:17:10,847
Breathing deep.

332
00:17:25,820 --> 00:17:27,559
Good, and if you're 
on your forearms,

333
00:17:27,559 --> 00:17:29,240
come up to your palms.

334
00:17:29,240 --> 00:17:31,930
If you're on your right knee,
lift your right knee,

335
00:17:31,930 --> 00:17:34,120
and together, 
we'll press into the palms

336
00:17:34,120 --> 00:17:38,280
and send that left foot up
and back, Three-Legged Dog,

337
00:17:38,280 --> 00:17:40,193
take a deep breath in.

338
00:17:40,193 --> 00:17:43,610
And then exhale to lower, 
Downward Facing Dog.

339
00:17:43,610 --> 00:17:46,343
Beautiful inhale 
in deeply here.

340
00:17:46,343 --> 00:17:48,020
And exhale completely.

341
00:17:48,020 --> 00:17:49,870
Now listen carefully,
you're gonna bend the knees

342
00:17:49,870 --> 00:17:52,690
and you're gonna walk the
hands back towards the toes.

343
00:17:52,690 --> 00:17:56,050
So you're at a Forward Fold
at the back edge of your mat.

344
00:17:56,050 --> 00:17:58,580
Then you're gonna
open up the heels

345
00:17:58,580 --> 00:17:59,710
and then open up the toes.

346
00:17:59,710 --> 00:18:01,440
So you're basically
widening your stance

347
00:18:01,440 --> 00:18:03,370
so that your toes are turned out

348
00:18:04,220 --> 00:18:06,340
and they're just about
on the edge of your mat.

349
00:18:06,340 --> 00:18:07,860
And if you're not on a yoga mat,

350
00:18:07,860 --> 00:18:10,423
they're just a
little bit hip width apart.

351
00:18:11,460 --> 00:18:12,570
Good, then bend your knees,

352
00:18:12,570 --> 00:18:14,290
bring your hands
to the waistline.

353
00:18:14,290 --> 00:18:18,090
Draw your shoulder blades
together and rise up strong.

354
00:18:18,090 --> 00:18:22,660
Like the powerful
being that you are.

355
00:18:22,660 --> 00:18:25,330
And here we are in a
Mountain Pose variation.

356
00:18:25,330 --> 00:18:28,130
Send your fingertips
down gently at your sides

357
00:18:28,130 --> 00:18:33,210
and you can kind of
visualize the Mountain here.

358
00:18:33,210 --> 00:18:35,690
Crown on the head is the top,

359
00:18:35,690 --> 00:18:36,990
your arms are the sides

360
00:18:36,990 --> 00:18:41,210
and you are the steady,
steady rock in the middle.

361
00:18:41,210 --> 00:18:44,740
Lengthening all the way up
through the crown on the head.

362
00:18:44,740 --> 00:18:47,930
Take a deep breath in here.

363
00:18:47,930 --> 00:18:50,770
And then exhale, you're gonna 
bring the palms together,

364
00:18:50,770 --> 00:18:52,260
we're gonna bend the knees,

365
00:18:52,260 --> 00:18:55,800
we're gonna go into a
squat here, so nice and low.

366
00:18:55,800 --> 00:18:57,170
Now you may have a moment

367
00:18:57,170 --> 00:19:00,030
where the heels start to come
up here and that's all right.

368
00:19:00,030 --> 00:19:01,810
We're gonna drop
all the way down,

369
00:19:01,810 --> 00:19:04,770
we might reach for
our props here once again

370
00:19:04,770 --> 00:19:07,920
to bring them
underneath the buttocks here.

371
00:19:07,920 --> 00:19:09,510
Palms come together.

372
00:19:09,510 --> 00:19:13,330
We're coming into a 
yoga squat or a yogi squat,

373
00:19:13,330 --> 00:19:16,980
Malasana variation maybe,
which is down low.

374
00:19:16,980 --> 00:19:22,290
But if you find that maybe
this mid squat is better for you

375
00:19:22,290 --> 00:19:24,405
or maybe with the heels lifted,

376
00:19:26,130 --> 00:19:28,150
is a little better for you.

377
00:19:28,150 --> 00:19:31,360
We're here for three 
more breaths. You got this.

378
00:19:31,360 --> 00:19:33,190
I know you've probably come
out of the posture already.

379
00:19:33,190 --> 00:19:35,030
Now, let's come back
in for three breaths.

380
00:19:35,030 --> 00:19:37,990
If you haven't already, rockstar.

381
00:19:37,990 --> 00:19:41,138
Find a variation here.

382
00:19:41,138 --> 00:19:43,290
Just checking it out.

383
00:19:43,290 --> 00:19:46,000
Deep, deep hip stretch,

384
00:19:46,000 --> 00:19:48,430
and also deep, 
deep mind game. (laughs)

385
00:19:48,430 --> 00:19:52,300
We got this.
Take a deep breath in.

386
00:19:52,300 --> 00:19:54,810
And a long breath out.

387
00:19:54,810 --> 00:19:56,100
Then wherever you are,

388
00:19:56,100 --> 00:19:59,120
take another inhale in
and use your next exhale

389
00:19:59,120 --> 00:20:01,130
to initiate lifting the heels

390
00:20:01,130 --> 00:20:04,910
and walking the hands
all the way to a Plank.

391
00:20:04,910 --> 00:20:08,040
You're gonna walk the
heels in line with the hips

392
00:20:08,040 --> 00:20:09,040
and then check it out.

393
00:20:09,040 --> 00:20:10,650
Keep the toes curled under

394
00:20:10,650 --> 00:20:13,020
so you're gonna keep the feet
where they are in this Plank.

395
00:20:13,020 --> 00:20:15,130
As we slowly
shift the hips forward,

396
00:20:15,130 --> 00:20:18,000
press away from the
yoga mat with your palms

397
00:20:18,000 --> 00:20:19,540
and open up here.

398
00:20:19,540 --> 00:20:21,980
We're just opening up
through the front body,

399
00:20:21,980 --> 00:20:26,100
through the front of the
hip crease, that hip flexor

400
00:20:26,100 --> 00:20:28,548
and then we are gonna
take it to Downward Dog.

401
00:20:29,760 --> 00:20:31,290
Nice, let's repeat that.

402
00:20:31,290 --> 00:20:35,040
Inhale, slow and
steady from your center.

403
00:20:35,040 --> 00:20:37,980
Keep the toes
where they are, lift up.

404
00:20:37,980 --> 00:20:40,730
It's a little Upward Dog
variation and then use your core

405
00:20:40,730 --> 00:20:43,100
as you lift your hip
creases up and back,

406
00:20:43,100 --> 00:20:44,798
Downward Facing Dog.

407
00:20:45,750 --> 00:20:47,908
Good again, inhale, forward.

408
00:20:48,610 --> 00:20:50,132
This is the last one.

409
00:20:51,640 --> 00:20:56,600
And exhale, use the abs,
send it up and back.

410
00:20:56,600 --> 00:21:00,380
Amazing! Inhale, 
lift the right leg up high.

411
00:21:00,380 --> 00:21:01,840
Exhale, bend your right knee.

412
00:21:01,840 --> 00:21:04,060
We're gonna slide your
right shin on the ground

413
00:21:04,060 --> 00:21:06,810
all the way up to
a Pigeon Posture.

414
00:21:06,810 --> 00:21:09,030
Now take a look
back at your left foot.

415
00:21:09,030 --> 00:21:12,330
You're gonna bring it, top of
the left foot to the ground.

416
00:21:12,330 --> 00:21:14,910
Nice and straight,
so check it out.

417
00:21:14,910 --> 00:21:17,700
And then again, here's a
great place to use a prop.

418
00:21:17,700 --> 00:21:21,750
You can use the blanket or towel

419
00:21:22,880 --> 00:21:25,933
or block to prop
the hip up here,

420
00:21:27,280 --> 00:21:28,760
as needed.

421
00:21:28,760 --> 00:21:32,790
Inhale in. Exhale,
walking the fingertips forward,

422
00:21:32,790 --> 00:21:34,490
maybe forearms,

423
00:21:34,490 --> 00:21:35,866
maybe you come,

424
00:21:38,380 --> 00:21:43,163
to fingertips, arms fully
reaching forward, outstretched.

425
00:21:44,790 --> 00:21:48,983
Keep some energy
in the right toes.

426
00:21:53,870 --> 00:21:55,316
And breathe.

427
00:21:59,854 --> 00:22:04,678
Deepen your
relationship with your breath.

428
00:22:07,586 --> 00:22:11,067
Deepen your
relationship with your body.

429
00:22:14,200 --> 00:22:19,332
Know that you are in a safe
and loving space to explore here.

430
00:22:21,950 --> 00:22:23,996
I got your back. 
Inhale in.

431
00:22:25,140 --> 00:22:26,780
Exhale out.

432
00:22:26,780 --> 00:22:28,373
Walk the hands back,

433
00:22:29,240 --> 00:22:30,940
go ahead and
bring the fingertips

434
00:22:30,940 --> 00:22:32,250
really back in
line with the hips,

435
00:22:32,250 --> 00:22:34,396
lift the heart, breath in.

436
00:22:34,396 --> 00:22:35,740
Good and breathe out.

437
00:22:35,740 --> 00:22:37,760
Plant the palms,
curl the back toes under

438
00:22:37,760 --> 00:22:39,890
same thing as before, we're
gonna inhale reach right back

439
00:22:39,890 --> 00:22:41,511
to that Three-Legged Dog.

440
00:22:42,500 --> 00:22:44,300
And exhale, 
lower the right foot down.

441
00:22:44,300 --> 00:22:46,950
Second side. Inhale, 
lift the left leg fully up high.

442
00:22:47,800 --> 00:22:51,600
Exhale, sliding it all the
way forward, bend your left knee.

443
00:22:51,600 --> 00:22:53,570
Shin comes all the way up

444
00:22:53,570 --> 00:22:58,225
and we can move our prop
to the other side as needed.

445
00:23:01,270 --> 00:23:02,870
Take a look at your right leg.

446
00:23:02,870 --> 00:23:06,820
So it look back at it,
and then, (laughs)

447
00:23:06,820 --> 00:23:07,653
it's inappropriate.

448
00:23:07,653 --> 00:23:10,823
And then as you're ready,
find your fold here.

449
00:23:12,460 --> 00:23:15,370
I love a good fold,
it's like great reminder

450
00:23:15,370 --> 00:23:18,336
to go inward here,
there's an opportunity.

451
00:23:20,330 --> 00:23:23,050
We spend so much time
just kind of paying attention

452
00:23:23,050 --> 00:23:24,936
to the exterior,

453
00:23:26,582 --> 00:23:29,637
and this practice, and
this journey in particular

454
00:23:30,500 --> 00:23:33,605
is a beautiful invitation to

455
00:23:34,622 --> 00:23:36,997
come back to the interior,

456
00:23:38,340 --> 00:23:40,810
the inner ecosystem

457
00:23:40,810 --> 00:23:45,117
and let that influence
your beautiful exterior.

458
00:23:56,830 --> 00:24:00,490
Inhale in deeply.

459
00:24:00,490 --> 00:24:03,194
Exhale, let everything go.

460
00:24:06,450 --> 00:24:08,953
Lovely. Inhale in again.

461
00:24:08,953 --> 00:24:11,970
Use your exhale to slowly 
press yourself back up.

462
00:24:11,970 --> 00:24:15,260
Walk the hands,
fingertips back just a bit.

463
00:24:15,260 --> 00:24:17,083
Lift the heart, the chest.

464
00:24:18,070 --> 00:24:21,760
And then slowly release,
curl the back toes under,

465
00:24:21,760 --> 00:24:24,860
press into your palms, 
inhale, kick the left foot up

466
00:24:24,860 --> 00:24:28,860
Three-Legged Dog, and
exhale to lower everything down.

467
00:24:28,860 --> 00:24:32,874
Great, take a deep breath
in here, Downward Facing Dog.

468
00:24:34,574 --> 00:24:36,643
And exhale sigh it out.

469
00:24:39,280 --> 00:24:43,090
Beautiful, from here slowly
lower the knees to the earth

470
00:24:43,090 --> 00:24:44,950
and we're gonna cross the ankles

471
00:24:44,950 --> 00:24:48,690
and we're gonna come
through to either lying down

472
00:24:48,690 --> 00:24:51,630
or you can come through
to a nice cross-legged seat.

473
00:24:51,630 --> 00:24:55,670
So your choice on how to
end the practice here today.

474
00:24:55,670 --> 00:24:56,950
I'm gonna come lying down.

475
00:24:57,920 --> 00:24:59,820
And bring your hands
somewhere on your body.

476
00:24:59,820 --> 00:25:00,653
So if you're seated

477
00:25:00,653 --> 00:25:03,960
you can bring them to
the thighs or the knees.

478
00:25:03,960 --> 00:25:05,770
If you're lying down,
maybe bring them to the belly

479
00:25:05,770 --> 00:25:06,980
or the heart.

480
00:25:08,390 --> 00:25:09,861
Close your eyes.

481
00:25:11,070 --> 00:25:13,194
Inhale lots of love in.

482
00:25:14,420 --> 00:25:17,262
Exhale lots of love out.

483
00:25:20,392 --> 00:25:22,890
Just take a moment here now

484
00:25:22,890 --> 00:25:26,364
to let the breath
just be easy and soft,

485
00:25:29,980 --> 00:25:31,450
with the eyes closed,

486
00:25:31,450 --> 00:25:33,740
just give yourself
another moment here

487
00:25:33,740 --> 00:25:37,657
to just be

488
00:25:40,520 --> 00:25:42,618
present with yourself,

489
00:25:48,370 --> 00:25:50,594
present with what is.

490
00:26:01,840 --> 00:26:06,076
Then start to gently
move the fingers and the toes,

491
00:26:09,950 --> 00:26:12,647
the ankles and the wrists.

492
00:26:15,590 --> 00:26:18,780
Part of my practice

493
00:26:19,670 --> 00:26:23,830
that has really motivated 
me to keep moving is this

494
00:26:25,480 --> 00:26:30,030
ever evolving, just
kind of constant deepening

495
00:26:30,030 --> 00:26:32,530
of my relationship to myself.

496
00:26:32,530 --> 00:26:35,920
And I think that
there's loads of science

497
00:26:35,920 --> 00:26:40,130
behind why we feel
this way after movement,

498
00:26:40,130 --> 00:26:42,527
particularly daily movement.

499
00:26:45,470 --> 00:26:46,550
But stay on the lookout,

500
00:26:46,550 --> 00:26:48,870
if you haven't
already felt that spark,

501
00:26:48,870 --> 00:26:51,034
just stay present

502
00:26:52,120 --> 00:26:53,955
with your experience

503
00:26:55,260 --> 00:26:57,470
and thank you so much
for showing up today.

504
00:26:57,470 --> 00:27:02,180
If you can do five days,
we can do five more.

505
00:27:02,180 --> 00:27:04,930
So I look forward to
seeing you tomorrow.

506
00:27:04,930 --> 00:27:07,780
We have some core work tomorrow,
but don't be scared

507
00:27:07,780 --> 00:27:11,740
this is going to
ignite all the good stuff

508
00:27:12,790 --> 00:27:16,988
and help us get
stronger and move better

509
00:27:18,182 --> 00:27:19,300
and better and
better and better.

510
00:27:19,300 --> 00:27:21,810
I love you guys so much.
Bring the palms together,

511
00:27:21,810 --> 00:27:23,080
take one last deep in,

512
00:27:23,080 --> 00:27:27,052
we'll seal the
practice with a breath in,

513
00:27:28,540 --> 00:27:31,200
and a breath out.

514
00:27:31,200 --> 00:27:32,690
Keep breathing, keep moving

515
00:27:32,690 --> 00:27:34,564
and I'll see you tomorrow.

516
00:27:34,564 --> 00:27:35,914
Namaste.

517
00:27:37,113 --> 00:27:41,447
(soft upbeat music)