- What's up everyone?

Welcome to Move, 
your 30 Day Yoga Journey.

It's Day 6,
can you believe it?

Today we spark, we burn,

we light a fire.
(match striking)

Hop into something comfy,
and let's get started.

(soft upbeat music)

Alright, let's begin on
all fours, come on down.

Be kind to yourself and loving,
particularly in your thoughts.

This is not a
scary practice at all.

This is an empowering, 
yummy, inspiring practice

to kind of help you
create more connection

and strength to
your core muscles, yes,

but also there's an
invitation to think about,

you know, core values and
lots of food for thought here.

So, it's all good, no fear.

Bring the elbows
down where the hands are.

And then we're gonna
walk the knees back,

coming into that Puppy
Posture that we've done before,

bringing the heart to the mat.

And don't press too
hard here to start,

particularly if
you're a little sore.

Just kind of ease in,
finding soft gentle movement.

Close your eyes
or soften your gaze.

And just feel this
length through the belly

as you actively peel 
the hip creases up towards

the heavens.

Press into the fingers.

Press into the tops of the feet.

You can just find soft,
easy movement here.

And I'm going to
invite us to do a little bit

of a hip circle
one way, very small.

And then the other.

Beautiful.

This practice is

an invitation to shine

a little light
in the dark places.

And just remember to
begin where you are,

no need to be hard on yourself.

Let's build that strength.

Let's reconnect back
to what matters most.

Okay, sliding through onto home,
come onto the belly.

We'll open up through the chest.

Again, feel the muscles of
the front body elongate here,

as you breathe in 
and breathe out.

Soft, gentle movement
with the head, the neck.

Just check in,
pressing firmly down

into your foundation here.

Kind of lifting up
out of your foundation,

rather than sinking in.

Okay, then keep the
hands where they are.

Before we interlaced 
in Forearm Plank.

Today, we're gonna keep
the palms where they are.

Curl the toes under,
and lift the hips up.

Send the heels back.

Right away, find that 
long beautiful neck.

Draw your low belly in.

Kind of knit, think about 
hugging those low ribs

in and up towards the back body.

So you feel this
containment in your core.

You're here for three,
breathe deep.

You're here for two,

and here for one, beautiful.

Slowly lower to the knees.

We're gonna come
up onto the hands.

And then we're
gonna lift the knees

back up again for Plank Pose.

Deep breath in.

Long breath out.

Inhale, lift just
the right leg up high.

Exhale, right knee to
right elbow. You got it.

Kick it back, inhale in.

Again, lift the
left leg up high.

Exhale, left knee to left elbow.

Now, lower, and we're
gonna switch back and forth,

finding a little
rhythm with the breath.

You do not have
to move fast here.

You can, but you do
not have to move fast.

Stay nice and in
control and moving

with the rhythm of your breath.

If this is a
little much, too much,

you can do it on the knees,

getting that beautiful
contraction on the knees.

It's still wonderful, impactful.

We are sparking a new curiosity

within our
relationship to our core.

Take breaks when you need to.

We are lighting 
a fire in the belly

and also in our hearts.

When we get discouraged
just kind of sticking with it,

knowing that perhaps we
desire to feel stronger,

empowered, confident, centered.

And knowing that we're
gonna have to go through,

move through different bits
and pieces of this process.

Alright, by now you're
probably feeling the fire.

Even it out if
you haven't already.

And then take a rest.

Lower the knees if
they aren't already.

Send the hips back and
come into Child's Pose.

Take a deep breath in here.

And exhale, let everything go.

Deep breath in.

Let it go.

Alright, come all the way up.

We're going to
turn to the side here.

And can you come on to
the right hip, right forearm?

Careful not to collapse
into the right forearm here.

Use all of these 
beautiful principles

we've been working on,

pressing up out 
of the yoga mat,

drawing the navel in.

Then, we're gonna
stack the legs here,

elbows underneath the shoulder.

And you're gonna bring the
left hand to the waistline here.

You can also bring
the hand to the small

of the back if
that feels better.

And we're gonna
lift the hips up.

And then you can stay here,

or reach those left
fingertips across the chest,

and then all the
way up towards the sky.

We're gonna inhale in, 
exhale, lower the hips,

just to kiss the
earth for a moment.

And then lift back up.

Inhale. Exhale, lower.

Inhale, lift. Exhale, lower.

Inhale, lift. 
Exhale, lower.

Keep it going.

Good, the next time
you're lifted, stay lifted.

You're just gonna take
your left hand and guide it in

and underneath
the right shoulder.

Good, slow and with control.

Keep the hips lifted if you can,

all the way up, 
and then in, and under.

Inhale, reach it up, last time.

Lift the right hip.

You're feeling this probably
in your right side body,

your right oblique,
in and under.

And then the next
time you're lifted,

last bit, you got this,
extend the left leg out long.

We're gonna lower and lift.
Lower and lift.

Just once more, lower and lift.

Great, sink everything down.

You're gonna come on through.

We're gonna come
through a little release here

with the knees wide open,
Cobbler's Pose.

Sit up nice and tall.

Inhale in.

Exhale, draw the tops 
of the thighs down.

Alright, release, we're gonna 
come onto the other side.

So you're just gonna come
onto your left forearm now,

left elbow underneath 
the left shoulder.

Okay, you got this.

Stack the hips,
move nice and slow.

And with control
we're gonna bring

the right hand to the
waistline from center,

so feel that connection
in your core lift you up.

Hips are lifted.

We are taking kind
of slow gestures here,

rather than fast and frantic
to really feel the connection.

When you're
ready reach the right

fingertips up towards the sky.

Inhale, lift your
hips a little more.

Exhale, lower. 
Kiss 'em down.

Inhale to lift. 
Exhale, lower.

Inhale, lift. 
Exhale, lower.

You got this. Inhale, lift.
Exhale, lower.

Feel that low belly draw in.

Inhale, lift. 
Exhale, lower.

Keep it going.

When you lift you're
really squeezing the hips up

to the max, feeling that
connection in the obliques.

Obviously, we're
building some strength

in the shoulder
and the arm here.

The next time you're
lifted stay lifted, you got this.

Inhale, reach a little higher.

Exhale, thread the needle.

Right arm comes
in and underneath

the bridge of the left shoulder.

Good, inhale, reach it up.

Exhale, thread the needle.

One more time, you got this.

Keep lifting the hips,
keep lifting.

And beautiful, take a
break if you need to.

Otherwise, stay lifted,
last bit.

Extend the right leg,
here we go.

Inhale in, exhale, lower.

Inhale to lift. 
Exhale, lower.

Inhale to lift. 
Exhale, lower.

Let's do one more bonus one.

Inhale to lift. 
Exhale, lower.

Everything down, beautiful.

Come through, find that
Cobbler's Pose once again.

Deep breath in, looping
the shoulders forward, up

and as you breathe out,
drop the shoulder blades down.

Soft, easy movement
in the head or neck.

Alright, you're doing great.

Here we go, inhale in.

Exhale, let's come forward
onto all fours once again.

Drop the belly, 
inhale, look forward.

Exhale, round through.

Drop the belly, 
inhale, look forward.

Exhale, curl the toes under,

send the hips up
high and back, excuse me.

Downward Facing Dog.

Beautiful, inhale,
lift the right leg up high.

Exhale, cross the
right knee to left elbow.

Inhale, lift the
right leg up high.

Same thing, cross the
right knee to left elbow.

Shift forward,
upper body's in Plank.

Last one, inhale,
lift it up high.

Exhale, cross it over.
Beautiful.

This time you might extend

your right leg,
and then bring it in.

One more time, extend the
right leg, and breathe it in,

bring it in, and breathe it in.

Okay, release,
Downward Facing Dog.

Take a deep breath in, reset.

Long breath out.

Inhale, lift the left leg.

Here we go, bend the left knee,

cross it over to
the right elbow.

Inhale, lift it up.

Exhale, cross it over.

Inhale, lift it up. 
Exhale, cross it over.

This time stay here.

And you might
extend the right leg,

just try, excuse me, left leg.

And then bend. 
Extend and bend.

Good, Downward Facing Dog.

Inhale in through the nose.

And exhale out through 
the mouth. Beautiful.

Come onto the knees, swing
the legs to one side, any side.

And send the legs out in front.

So, legs are long, out in front.

You can have a nice
slight bend here if you like.

And we're gonna
interlace the fingertips

send the index finger forward.

We're gonna point the toes,
inhale in, exhale.

Start at the tailbone,
nice and slow, curling.

If the legs fly up,
that's okay.

This is a great check-in moment.

And you know, where
you're at in your body today

is not where you're gonna be

on Day 30 or 30 days after that.

So just nice and slow,
checking in with where you are.

When you land allow the
head to kiss the earth.

And then nice and
slow again, lifting up.

Pointing the toes, 
lifting, lifting, lifting.

At the top you'll flex the feet,
and then we'll repeat.

Point the toes, nice and slow.

So, if we're
building strength here,

and we might need
the arms for stability,

just bring the fingertips to
the ground, use your elbows

and then slowly come back down.

And then same thing to lift up.

Use your elbows, when you're
ready interlace the fingertips.

You can come back up.

So, a couple of
rounds of this here.

Feeling it out,
seeing how slow you can go.

And again, using your 
elbows if you need,

slowly lifting.

Make sure you're breathing.

And then one more slow roll up.

So, if you took a
break come back in now.

Let's do this last one together,
nice and slow.

And if you get frustrated,
it's all good.

We're using this as just
a mile marker, checking in.

Beautiful, then
we'll release that.

We're gonna all come
onto our elbows now.

Bend the knees,
center yourself on the mat.

Alright, palms face
down here, inhale in.

We're gonna lift the
knees to Tabletop Position.

I'm scooping the
tailbone up just a bit.

So I feel that
connection with my core here.

And then I'm pressing
away from the yoga mat,

just like I do in Sphinx Pose,

just like I've done in all
my strong foundational poses,

not collapsing, 
but really pressing up.

For many, you already
feel that connection here,

particularly in the low belly.

So you might just stay here

and breathe
doing small movements.

Otherwise, bigger gestures
are gonna look like this,

dipping the right toes
down and lifting 'em up.

Left toes down, lifting 'em up.

Now, don't bring
the knees too far in.

You want to keep
them stacked over the hips.

That really engages
that low belly here.

Just some toe dips, breathing.

Keeping your
chest nice and lifted,

skin of the face nice and soft.

Alright, you got this,
breathing deep.

You're here for three.

You're here for two.

So glad you're here for one.

Alright, now we're
gonna straighten the legs.

I know this is a little crazy.

Maybe you're like, "What?"

And when 
I say straighten, I mean,

that's where we're headed,
maybe one day,

maybe seven years from now so
that the knees are quite bent

that's all good, alright?

Again, maybe these
are very small gestures.

You're working here very small.

Pressing away from the yoga mat.

Otherwise, a bigger
gesture may look like this.

We're dipping one
heel down, and then lift.

And then opposite
heel down, and then lift.

Again, this can be
very small or big.

Now, hug the
upper abdominals in.

Maybe hug the low ribs in to
engage those upper abdominals,

so that you're not just using

your hip flexor
to do this movement.

You got this, we're not
gonna do a lot of these.

You're here for three.

You're here for two, and one.

Awesome, take a break.

Bring the feet to the earth.

Windshield wiper the legs to
one side, and then the other.

Alright, home stretch.

You're doing amazing.
Stick with it.

Don't give up, here we go.

Lifting the knees,
this time we're gonna bring

the heels together, toes apart.

Kind of like froggy legs here,

we're gonna extend,
breathe in, exhale, bend.

Extend, breathe in.
Exhale, bend.

Extend, breathe in.
Exhale, bend.

Keep it going.

Working to feel that sensation

in the abdominal wall.

Each exhale, that contraction,

navel draws in
towards the spine.

Good, the next
time you're extended

open and close, open and close.

Knees can be bent here,
really bent.

Open and close, you got this.

Open and close. 
Open and close.

Open and close. 
Last one, open and close.

Beautiful, take a rest,
bring the feet to the ground.

Windshield wiper side to side.

Alright, now we're gonna lift up

off the elbows, last bit here.

Bring the hands
behind the thighs.

Loop the shoulders,
lift the heart.

Lean back, lift the shins.

Inhale in, exhale, extend
the legs, extend the arms.

Beautiful, then reel it back in.

Extend, and lift your heart.

And reel it back in.

Last time, extend and lift.

This time stay here 
for three, for two,

and for one.

Amazing, come on down to
your back, amazing work.

Bring the hands to
interlace behind the head.

Beautiful, from
here we're gonna lift

the knees, extend
the right leg out.

We've done this before,
a little bicycle twist

here to one side,
and then the other.

Inhale through center,
exhale to twist.

Find a rhythm that
feels good for you.

Pointing the toes
or flexing the feet.

Keep the elbows nice and wide.

Keep it going,
you're here for three.

You're doing great.
You're here for two and one.

Even it out.

Then keep the knees lifted.

Inhale to lower
the head, the neck,

the shoulders, exhale to lift.

Inhale to lower. 
Exhale to lift.

Now, keep this going,
just extend

the right leg out at a diagonal.

Inhale to lower.
Exhale to lift.

You're here for three.

You're here for two.

So glad you're here
one last time, good.

Then, bend both knees, 
inhale, lower. Exhale, lift.

Inhale, lower. 
Exhale, lift.

Now, extend the left
leg at the diagonal.

Inhale, lower. 
Exhale, lift.

Inhale, lower. 
Exhale, lift.

Head is heavy in
the hands, elbows wide.

We're here for three, two,

and one, great.

From here, Happy Baby pose.

Grab the outer
edges of the feet.

Or you can grab the ankles,
or inner arches,

or maybe even your
pant leg, or shin.

Kick the soles of the
feet up towards the sky.

Breathe into your belly here,

as you gently tuck
the chin to the chest.

Good, from here lower
the feet to the earth.

Palms come to the mat.

Heels walk up close
towards the sits bones.

We inhale in. 
Exhale, Bridge Pose.

Lift the hip points high.

Walk the shoulders 
away from the ears.

Beautiful.

Press into all four
corners of your left foot.

Lift the fingertips 
towards the sky,

but keep your
elbows rooted down.

So, kind of
these robot arms here.

And inhale, exhale,
lift the right leg up.

Just test it out,
and slowly lower.

Inhale in.

Exhale, hold on to your core 
as you lift the left leg up.

Just test it out, your version.

And lower, beautiful.

Lower the hips,
release the arms.

Open the knees wide.

Soles of the feet together.

Hands come to your belly.

Take the deepest breath
you've taken in all day.

And exhale.

Close your eyes,
and relax everything.

Let it go.

Take a second here to
just notice how you feel.

Feel the warmth of your body.

Feel the gentle rise
and fall of your breath.

Amazing, amazing, amazing

that you showed up to claim
or reclaim your center,

to notice what that feels like,

and to do

whatever it takes

to take this time for you

to ignite, to fan the flame,

and set it all on fire
in the best possible way.

I like to think of
these videos as a way

of saying "I love
you" to the self.

Each time you come for
practice it's a "I love you."

So thanks for showing
up for this self-care practice,

for this "I love you."

I look forward to
seeing you tomorrow.

Take the fingertips to
the outer edges of the legs.

Go ahead and close
this chapter for today.

Walk the feet as
wide as the mat.

Let the knees
just fall in together.

Take a stretch up and
overhead with the arms,

as you begin to bat
the eyelashes open.

Inhale lots of love in.

Exhale lots of love out.

And we'll close,
bringing the palms together,

thumbs to third eye.

And whisper, 
"I love you."

Namaste.

(soft upbeat music)