- Hello, everyone
and welcome to Move,

your 30 Day Yoga Journey.

It's Day 8,

a treasure amongst the 30 days,

a time where we can rest,

get still, relax, restore,

maybe rejuvenate a little,

let things kind of come
together and ultimately rest.

So if you have a
blanket and a pillow,

you might want
to bring it today.

Blue Heeler, not required.

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

(soft upbeat music)

Alright, so let's begin
nice and low to the ground.

Come into a comfortable seat.

You can sit on
your pillow or blanket.

I have mine kind of laid out

which I encourage to start

just creating this 
little landscape for

rest and stillness.

So, for many,
this will be a gift,

a real gift of relaxation.

For some, this will be
really challenging to be still,

to be quiet.

And then there's many of us

who will be kind of
captured in-between.

So just remember, the
most important thing,

we're here in this moment.

Come into a nice tall spine,
relax your shoulders,

allow your knees, excuse me,

your hands to rest
gently on your knees.

Lift the chest a little,
tuck the chin a little.

Close your eyes
and breathe in deeply.

And exhale out through the nose.

And inhale in
through the nostrils.

And exhale out
through the nostrils.

Inhale in through the nose.

And exhale out through the nose.

Good, keep breathing here.

We're gonna drop the chin

all the way down to the chest.

Breathe.

Draw your
shoulder blades together,

so you're gonna pull your
shoulders back a bit in space.

And keep breathing as 
then you rock your left ear

over your left shoulder.

Let the shoulders
and the elbows get heavy.

And then drop your chin
down through your chest again

and take the right ear
over the right shoulder.

Soften through
the skin of the face.

Enjoy this time for yourself,
this soft easy movement here.

Now we're gonna go
in just small circles.

So gently drawing
circles with the nose.

And then
reversing the direction.

Whew, and then head over heart,
heart over pelvis.

Send the fingertips out wide.

Pull the palms back,
open the chest.

This is definitely like

Kate Winslet at 
the top of the boat,

Rose, excuse me, in "Titanic."

Just really opening, lifting
up through the armpit chest,

lengthening through
the crown of the head.

Expand, breathe in,
breathe in, breathe in

and then exhale,
give yourself a big hug,

right arm over the left.

You can draw the
chin into the chest,

close your eyes and
feel your own embrace here

as you feel the rise
and fall of your breath,

your breath moving you here.

And then one more time.

This time really
spread the fingertips,

lift up from the pelvic floor.

So instead of sinking
into the seated posture,

we're really
lifting up and out of it.

You might draw the backs of
your palms a little further,

closer to together here.

Breathe in, 
breathe in, breathe in.

And then exhale opposite arm,
left arm on top this time,

as you exhale, wrap your 
arms around yourself,

give yourself a big hug.

Drop your chin to your chest,
close your eyes and

feel your breath move you here.

Soften through the
skin of the forehead.

And really feel
your own embrace,

whatever that means
to you, just stay open.

Mmm.

And then slowly release. 
Awesome.

Left hand comes to the mat,

right fingertips 
gently reach up.

Keep soft fingers here and over.
Nice side body stretch.

You can look up towards the
sky or send your gaze down.

And then reach the
right arm all the way up.

I'm getting relaxed.

And through center and 
then send the left fingertips

up towards the sky.
And same thing.

Sending the gaze down and up.

Stay nice and
heavy in that left hip.

And then release.
Come all the way up.

This time, bring the hands to
the knees, but palms face up.

Close your eyes, 
tuck the chin to your chest.

Inhale in deeply here.

And exhale to
relax the shoulders.

Just come into
some stillness here.

Notice what thoughts come up.

Notice if you're craving
just these little movements,

fidgeting.

They're not bad,
they're not wrong.

Just kind of
noticing those patterns.

Expanding our awareness
here with the invitation,

maybe the
challenge of stillness.

And take a deep breath in.

Feel that breath
going down into your belly.

And as you exhale,
bat the eyelashes open.

We're gonna take the hands now

and you're gonna either bring
your index finger and thumb,

or you can split 
index finger, middle finger,

ring finger, pinky finger.

Or depending on your fingers,

just create a
combination that you can take

to just
underneath the ears here.

And you're just gonna
rub gently back and forth,

up and down.

Massaging here.

Breathing.

And then take this movement

and just let it travel
all the way down the neck

very gently,

you don't have to press hard,
to the collarbone.

And then repeat.

Dragging the fingertips
down to the collarbone.

Just a couple of times here.

And then release. (claps)

Okay, so we're gonna go
into a pranayama, a breath.

This is a technique to
help us kind of down-regulate

to find the rest.

We're gonna come onto
our backs after this.

So go ahead and
sit up nice and tall.

If your back's
getting tired, lift the hips.

In fact, I want to
sit up on my pillow.

Pilla.

We'll take your right hand.

And we're gonna just
seal the right nostril

with the right thumb.

You're gonna inhale in
through the left nostril.

And when you get to
the top of the breath,

you're gonna pause.

You actually hold
and retain the breath

as you switch and
seal the left nostril

with the ring finger.

Then we breathe out
through the right nostril.

If this is new, don't worry.

I'll guide you
nice and slow here.

Inhale in through
the right nostril.

That's it, pause at
the top, hold the breath.

You're gonna seal
the right nostril

and then exhale
out through the left.

Inhale in through
the left nostril.

After the inhale,
we always pause.

We switch and seal and then
exhale out through the right.

Inhale in through the right.

Nice long breath.
There, you got it.

At the top, we switch and seal
and exhale through the left.

Here we go,
inhale through the left.

Pause, retain the breath.

Keep the shoulders
relaxed as you switch and seal.

Exhale through the right.

Inhale through the right.

Pause, the rest of
the body's relaxed here,

switch and seal and slow
exhale through the left.

Inhale through the left.

Pause, switch, seal.
Exhale through the right.

Inhale.

Retain the breath, switch. 
Exhale.

Now close your eyes
if you haven't already.

Inhale through the left.

Retain the breath,
switch and slow exhale.

Stick with it, inhale.

Pause, switch, slow long exhale.

Empty it out, 
empty it out, empty it out.

Inhale.

Switch, exhale.

Stick with it, inhale.

Switch, slow exhale.

Nice, slow inhale.

Switch, slow exhale.

Lengthen through the spine.
Slow inhale.

Switch.

Slow exhale.

Now a couple rounds
here to finish on your own.

And release your right hand.

When you're ready, 
inhale in through both nostrils.

Pay attention to
how you feel here

as you exhale
through both nostrils.

Again, inhale.

And exhale.

Eyes closed, jaw soft,
shoulders relaxed,

lengthening through the spine,
soft in the forehead.

Just take a moment
to notice how you feel.

And then gently bat
the eyelashes open.

Soft, easy movement
in the head, the neck.

Breath technique is amazing.

Cross the right
arm across the body.

Look past your right shoulder.

Release, cross the
left arm across the body.

Look past your left shoulder.

Beautiful, release
just the right leg.

Extend the right leg out long.

Keep the left heel

in towards center.

Right arm comes to the
top of the left thigh,

left fingertips
reach up and over.

There's that side
body stretch again.

Inhale, lengthen
through the neck.

Exhale, bring your left
arm towards your right shin.

Breathe into your belly.
Feel that inhale move you.

And then bring your right
arm over to your right shin.

You're gonna hug your
left knee in just a bit.

So you can
really send your chest,

your torso over your right leg.

Inhale and exhale,

folding in, 
head towards the knee.

Good, then we'll slowly
rise back up and switch.

Right heel comes in,
left leg comes out long.

Nice and gentle.

Left hand comes to the
top of the right thigh.

Right fingertips
sweep up and over.

Big breath in. 
Big breath out.

Right hand comes all the
way down towards the left shin.

If you feel like you're in
a little bit of a pretzel,

you're not alone.

And then left hand
comes over to meet the right.

We hug the right knee in a bit.

Situate so that
your chest, your heart

is over your left leg.

Inhale in to find extension,
lengthen through the spine.

And exhale to melt it down,
head toward the knee.

Doesn't really matter how close
you get to the knee or not.

Just focus on the sensation.

And then slowly release.

We're gonna come
onto our backs now.

You can use your
pillow for the head.

Slowly roll on
down to the ground.

And then when you're ready,
hug the knees into the chest.

Mmm.

And then keep your
right knee hugging in

as you extend the
left leg out long.

Take a deep breath in.

On your breath out, shift
the hips over to the right

and then send your right knee

over towards the
left side of your mat.

Open up through your right arm.

You can bend that right elbow

or keep that right arm straight.

Just try to keep
your right shoulder

moving towards the ground.

Close your eyes,
breathe into your belly here.

Feel this sweet release.

Mmm.

And then slowly
bring it back to center.

Extend the right leg out.

Hug the left knee in.

Big breath.

And on your exhale,
shift the hips to the left.

Guide the left knee
over towards the right

and open up through
your left wing here.

Feel your breath move you.

Beautiful, inhale in.

Use your exhale to
guide it all back to center.

Great, then we'll
cross the right ankle

over the top of the left thigh.

Thread the needle here,

using that right elbow to
press into the right thigh,

maybe soft gentle
movement if it feels good.

And then release the
left foot to the ground.

You're gonna keep
the cross here going.

You're gonna cross the
right leg over the top

and we're gonna come
into another twist here.

Cactus arms this time.

So bend the elbows

as you allow the weight of
the legs to melt to the left.

And then we'll turn
onto our right ear here.

Breathe deep.

If you want a little more,

you can reach the
arms up and overhead.

And then bring
the arms back down,

uncross the legs and
take it to the other side.

Crossing the left
ankle over the right,

thread the needle here.

And then release
the right foot down.

Continue that
cross of the left leg.

Cactus arms here.

Send the hips to the left,

melt the legs to
the right, big breath.

So you turn onto 
your left here. (sighs)

Nice, and then slowly
coming back to center.

We'll bring the soles
of the feet together.

Open the knees, nice and wide.

Let's bring the arms
back to cactus here.

(soft light music)

Take a deep breath in,

close your eyes and relax
the weight of your body here.

Reclined Cobbler's Pose,
reclined Baddha Konasana,

Supta Baddha Konasana.

Soften through the jaw,
soften through the forehead.

Soften through the
fingertips and toes.

Now, these next cues,

I'd like for you to just
listen really carefully.

You can keep your eyes closed

and allow the sound of
my voice to guide you.

A lot of times,

we pay attention to

what we're doing or what 
we're being asked to do

or what we want to do.

But when we release,
kind of skip over the how.

And how you do something,

how you engage in something

really influences the
outcome of that gesture.

It informs how you
feel while you're doing it.

So I'm going to invite all of us

to take the right
hand to the belly,

but instead of just doing
it and if you already did it,

it's okay, bring the
hand back to cactus.

Just think about the how.

So start by
maybe slowing it down,

maybe keeping
the fingertips soft.

You can keep your eyes closed.

You can really
just feel this out,

focusing on how.

And how you bring your
hand to your sweet belly.

If there are 
thoughts of judgment or

unworthiness, just notice that.

And then how you
bring your left hand,

maybe you change it up

and bring your left hand 
to the belly with a little

love or a little gentleness.

And then same thing, as you 
extend the right leg long,

think about how you're
moving into extension.

And then left leg extends.

And turn the toes in and out,

in and out.

Just kind of
meditating on this idea

or this invitation to
focus on how you move.

And then allow the feet
to just turn out naturally.

You could keep the
hands on the belly

or bring your arms
gently to your sides.

Take a deep breath in

and as you exhale, 
relax, rest your body,

rest your heart and
rest your mind here

with a soft, easy breath.

Invite your body to soften,

the heart to soften

and the mental
chatter to soften too.

Take a rest here as you
soften through the toes

and the feet and the ankles.

Let the legs get heavier

as you soften through
the shins and the calves.

Releasing any grip,

softening through the knees,
the backs of the knees,

the sides of the
legs and the inseam.

Allow your eyelids to get
heavy and the forehead to soften

as you continue to relax

through your
strong thighs,

the quadriceps.

Soften through the hamstrings.

The front of the hip,
the outer hip, the glutes.

Really soften
through the pelvis.

Soften through the low belly,

the waistline.

Rest the torso as you
soften all the way up

through the abdominal
wall and the low back,

the side body.

Now gently inhale,
fill the lungs.

Feel the rib cage
expand as you breathe in.

And then allow it to all
soften as you breathe out.

Rest your sweet heart as
you soften through the chest.

Relax your shoulders,

the muscles, trapezius.

Upper back body, the neck,

the throat.

Keep softening through
your fingertips and the hands,

the wrists.

Allow your arms to get heavier

as you soften
through the forearm,

the elbow,

your amazing
upper arms, shoulders.

Now part your lips as you relax

and soften through the jaw,

the skin on the face.

We'll come into
exquisite stillness

as you allow your head,
your skull to just be heavy,

to rest.

Nowhere to go just yet.

Nothing to do.

A golden opportunity
to just practice being.

Let everything go.

Now bring your attention,

your awareness
back to your breath.

And gently begin
to wiggle the toes.

Move your fingers.

And we'll slowly bend
one knee and then the other.

And turn on to one side,
come into a fetal position.

And if you want,

you can pull your blanket now

up to warm your
legs or your feet,

or you can wrap yourself in
your blanket like a burrito.

We're gonna rest
the bottom, excuse me,

rest the head on
the bottom arm here.

So bend that arm,

and then just allow
your top arm to rest gently

hand on the earth
or maybe on your side.

And again, close your eyes,

take a deep breath in and
just surrender everything,

relaxing here in this shape.

You might really hug
the knees up to the chest

to feel a nice

coziness in the low back.

So meditation can look
like many different things.

Often we feel like we
have to have the perfect setup

to pause and meditate.

So we've done many,

many meditations 
in this session.

You can come to a seat,
you can lie on your back,

can take a Forward
Fold over one leg,

or even this
fetal position here,

coming into a mindful setup,

just to practice stillness.

Giving the mind an
opportunity to rest

and allowing yourself to be here

and be fully present 
with whatever comes

across your desk.

For me, yoga is

a practice for daily living.

And that must, 
must, must include

taking time to pause

and be still, to rest.

Thank you for joining me today.

And each day, I look forward
to seeing you again tomorrow.

Move nice and slow out of this.

If you have a little extra time,

maybe you stay
here a little longer

and just notice.

I hope you enjoyed 
today's practice.

I love you. Take good care.
See you tomorrow.

Namaste.

(soft upbeat music)