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- Hello, everyone.

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Welcome to Move,
Your 30 Day Yoga Journey.

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It's Day 9,

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and we are so 
happy to have you

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for this curious practice.

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Hop in to something
comfy and let's get started.

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(soft upbeat music)

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Alrighty.

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Hello and welcome.

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We're gonna begin
today in Child's Pose.

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So come on down to the ground.

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Let's take the
knees nice and wide.

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Send the hips back.

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If Child's Pose is not your jam,

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you can start in a nice,
comfortable seat of your choice

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or lying down on your back.

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As you're ready, 
let's take a deep conscious,

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beautiful, curious
breath in. (chuckles)

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And as you exhale, 
close your eyes and land here.

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We've already begun.

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Swift practice to
check in with the body,

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the mind,

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and the heart.

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So rest of your heart here as
you gently deepen your breath.

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Today's session,
reminding us to stay curious,

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to listen

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with a curious ear.

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Pay attention.

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The practice that
inspires us to explore

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and investigate
and ask questions.

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All of that in
one swift practice.

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Why, yes, 
that's the beauty of yoga.

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Inhale, let's rise up.

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We'll walk the knees
underneath the hips here.

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Inhale, drop the belly.

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Open the chest, look forward.

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Exhale round through the spine.

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Nice and slow.

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Inhale, opening up
through front body.

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Exhale, rounding, opening
up through the back body.

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One more time.

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And then inhale nice,
neutral spine.

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Press into the
top of your left foot,

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press into both palms evenly,

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and we're spreading the
fingertips nice and wide here.

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We're just gonna lift the
right foot up, right knee up.

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Try to keep the hips level.

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So it's okay, if they're
not exactly in the same plane,

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but you wanna work to
kind of create that sensation

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that they are.

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So pull up through the
left hip crease a bit.

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Good, then flex your right foot.

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We're just gonna pulse here,
little baby pulses.

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So really flex the foot, maybe
even spread the right toes.

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Now draw your low belly in.

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Hug your low ribs
up to your back body.

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Keep the neck nice and
long like we've been doing.

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And you're here
for three, pulsing,

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two and one.

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Then take your right knee
all the way over to the right.

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Keep it lifted.

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We're in like a
hydrant here, hydrant pose.

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You get the image?

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And we're here 
for three, two, one.

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Then you're gonna
close and then open.

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Close and open.

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Then spine is nice and long.

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So you're keeping
all the yogic principles,

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the Dunda, 
the stick or the staff

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that is from the
crown of the head

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to the tip of the tailbone here.

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We're finding
that connection to center,

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navel drawing in and up.
We call this Uddiyana Bandha.

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There's a bit of awareness
in the pelvic floor here,

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so we're not just
swinging our leg around

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but it's really
coming from the midline.

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And then slowly lower it down.

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Reset.

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Take a break if you need to.

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You can
interlace the fingertips,

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move the wrists around here,

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or maybe turning
the wrists around here,

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finding gentle circles.

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And then when you're ready,
we'll take it to the other side.

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So strong base to start.

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Then we lift the
left foot up, left knee.

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Flex the left foot and just
little pulses, nice and easy.

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So feeling that connection

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in the hamstring,

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the glute.

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We're not collapsing
into the shoulders here.

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So I'm working pretty hard to
press away from the yoga mat,

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drawing my navel up,

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neck nice and long.

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Baby pulses here, nice and slow.

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Keep it really small.

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You're doin' great.

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Maybe a little soft
bend in the elbows here,

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pressing into the fingertips,

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softening through
the skin of the face.

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Getting curious
about your breath

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and how your relationship
to your breath changes

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as we move through each day.

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Day 9, feeling fine.

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Okay, open it up.

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Left knee opens to the left.

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Pause here. Engage.

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Press into both palms evenly.

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Amazing, amazing.
Breathe in.

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Breathe out and then
slowly lower and lift.

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Lower and lift.

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You got it.

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Waking up the muscles.

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Working to create

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as best we can.
A conscious

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whole body experience.

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We'll do two more and
see if we can really connect

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to the low abdominals 
on these last two.

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Great, and then release.

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Awesome.

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From here, curl the toes under,

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send the hips up high,
Downward Facing Dog,

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take a deep breath in.

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And a long breath out.

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Good, bend the knees,
one and then the other.

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Take pressure out of the wrist

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by really pressing
into the fingerprints,

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pressing into the knuckles,

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engaging between the
index finger and thumb,

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the outer edge of the hand.

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You got this.

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Beautiful.

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Okay, come into
stillness for just a moment.

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Maybe turning the
toes in just a hair.

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Upper arm bones
externally rotate

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inner thighs kind of 
internally rotates.

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We have this
opposition going on.

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Hmm, something
to be curious about

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in life.

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Bend the knees.
Inhale, look forward.

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Exhale, make your 
way to the top.

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Find maybe a new
way to get there today.

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I did tippy tip toes.

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Classic transition.

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Forward Fold, bend your knees
as generously as you like here.

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Bring the hands to the
backs of the calves or the ankles

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or the heels and bend
the elbows left to right.

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Inhale deeply.

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And exhale completely.

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Not gripping in the toes here.

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Inhale deeply.

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And relaxing the 
head as you breathe out.

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Lovely. Bring the hands 
to the waistline now.

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Ground through all
four corners of the feet

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and slowly rise up strong.

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It's like a superhero
moment here, rising up.

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Opening up through the chest,

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lengthening through
the crown of the head.

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Beautiful. From here, 
we're gonna come to

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the center of the mat and 
we're gonna step nice and wide.

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So really take up space here. 
You are worthy.

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And after you've stepped out,

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we're just gonna turn
the toes in one more time,

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finding that internal rotation.

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Think of an upward lift.

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So there's an energetic
lift that kind of help you

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with your posture
here and stability

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where we move up
through your front body.

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You can even take your
arms up through the front body

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and then down
through the back body.

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So again, we're playing,
getting kind of more curious

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about how we find this
balance between opposition.

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It's not a 
bad (chuckles) practice.

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Okay, when you're ready,

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inhale, send the
fingertips out left to right.

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We've done this before.

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Exhale, palms
together at the heart.

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Good, chin to chest,
reach behind.

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Inhale, reach fingertips
all the way up towards the sky.

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Then exhale,
spread the fingertips

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as you float them
all the way down.

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Twice more like that.
Inhale, halfway.

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Legs are strong.

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Exhale, palms together.

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Chin your chest, reach behind.

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As you send the fingertips up,

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think about pressing into
the outer edges of the feet

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and drawing energy
up from your arches.

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So we're engaging
through the inner thighs.

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Good, and then exhale.
Float it down.

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Last one, just with the sound
of the breath, you got this.

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If you feel lost,
you can breathe with me.

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Beautiful.

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Inhale, halfway.

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This time, we're gonna
turn the right heel in,

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so right toes out,
right heel in.

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Back toes turned in.

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Inhale here.

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Exhale, bend the
front knee, Warrior II.

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Inhale,
straighten the front leg.

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Exhale, Warrior II.

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Amazing. Inhale.

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Exhale, Warrior II, stay here.

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Reach behind,
interlace the fingertips.

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Open up through the chest here.

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Bottom half's in
Warrior II, nice and strong.

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If you're maybe coming out
of the bend in that front knee,

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dig in, get in there.

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Good, inhale in here.

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Exhale to release.

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Now we're gonna
straighten the front leg.

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Send the right fingertips,

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up towards the
sky and send it back,

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a little Reverse Triangle.

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Inhale in deeply here.

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And exhale all the
way back to Warrior II.

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Good, inhale.

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Straighten the front leg.

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Send it back.

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And exhale, Warrior II.

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Inhale, send it back,
strong legs.

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And exhale, Warrior II.

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Beautiful. 
Straighten the front leg.

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Turn those right toes in,
turn the left toes out.

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Inhale, nice wide breath here.

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So think about breathing into
all four sides of your torso.

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Exhale, bend that front knee.

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Warrior II, strong and steady.

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Right inner thigh's engaged.

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Beautiful.
Straighten the front leg.

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Inhale. Exhale, bend.

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Now that you know
what you're doing,

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send your focus way
beyond your left fingertips.

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Inhale to straighten,
exhale to bend.

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Beautiful.
Straighten the front leg.

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Inhale, send the
left fingertips back.

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Reverse Triangle, gorgeous.

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And then exhale, Warrior II.

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Inhale, send it back.

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Press away from the yoga mat.

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It's like reaching away and
then exhale, Warrior II.

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Good, inhale reach.

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Exhale, Warrior II.

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Let's do one more on this side.
Inhale, reach.

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And exhale, Warrior II.

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Beautiful.

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Interlace the fingertips behind.

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Draw the knuckles down,
open up through the chest.

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Sink a little deeper
into that front leg.

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Good, then release, Warrior II.

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Straighten the front leg.

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Now, turn the left toes in,
so both toes are turned in now.

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You can back up on
the mat just a little bit

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because we're
gonna go into a

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standing wide-legged 
Forward Fold.

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So inhale in here. Exhale,
hands to the waistline.

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Loop the shoulders,
lift the chest.

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Use your thumbs here to
remind the pelvis to just find

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that alignment right
underneath the heart space.

260
00:12:33,857 --> 00:12:37,740
You should feel
the abs turn on here.

261
00:12:37,740 --> 00:12:42,380
Hip points kind of
shining up towards your chin.

262
00:12:42,380 --> 00:12:43,720
Good.

263
00:12:43,720 --> 00:12:46,750
Take a deep breath and grow
a little taller in the spine.

264
00:12:46,750 --> 00:12:50,203
And then exhale slowly
begin to send it forward.

265
00:12:51,040 --> 00:12:54,560
Keep pressing into all
four corners of the feet,

266
00:12:54,560 --> 00:12:56,340
lifting some energy
up through the arches.

267
00:12:56,340 --> 00:12:59,190
So the feet are engaged
nice strong foundation.

268
00:12:59,190 --> 00:13:01,450
We might bring the
fingertips to the ground here,

269
00:13:01,450 --> 00:13:04,450
or we might reach for a block
and bring the hand on a block.

270
00:13:06,170 --> 00:13:08,210
Maybe the hands come down here

271
00:13:09,360 --> 00:13:11,853
or in time, maybe the forearms.

272
00:13:13,210 --> 00:13:14,043
If you're ready,

273
00:13:14,043 --> 00:13:17,740
you can walk the forms or
the hands back a little bit.

274
00:13:17,740 --> 00:13:19,680
Maybe bring the crown
of the head to the earth.

275
00:13:19,680 --> 00:13:22,950
So there's lots of
places to be here.

276
00:13:22,950 --> 00:13:25,300
Stay present with your breath.

277
00:13:25,300 --> 00:13:28,169
Remember the breath
always comes first.

278
00:13:31,040 --> 00:13:34,550
And then slow and steady,
we'll make our way back up.

279
00:13:34,550 --> 00:13:37,750
So hands come to 
the waistline, strong legs.

280
00:13:37,750 --> 00:13:41,940
Strong, strong legs lift
you up heart over pelvis,

281
00:13:41,940 --> 00:13:43,710
head over heart.

282
00:13:43,710 --> 00:13:46,270
Beautiful. Take a 
deep breath in here

283
00:13:46,270 --> 00:13:48,430
and then exhale
to release the arms.

284
00:13:48,430 --> 00:13:51,340
We're just gonna heel-toe,
heel-toe,

285
00:13:51,340 --> 00:13:54,190
move the feet together,
nice and slow.

286
00:13:54,190 --> 00:13:56,170
And then zip up
through the legs here.

287
00:13:56,170 --> 00:13:58,176
Inhale, reach for the sky.

288
00:13:59,080 --> 00:14:01,240
Exhale, hands to heart.

289
00:14:01,240 --> 00:14:04,773
Shift your weight to your
left foot, lift the right heel.

290
00:14:05,780 --> 00:14:08,560
So we're gonna start to
layer on more vocabulary here

291
00:14:08,560 --> 00:14:11,210
in the coming week.
Stay curious.

292
00:14:11,210 --> 00:14:13,500
Just observe your breath,

293
00:14:13,500 --> 00:14:17,190
how it changes as we
start to layer things on.

294
00:14:17,190 --> 00:14:19,470
We're gonna lift the right knee

295
00:14:19,470 --> 00:14:22,490
as if it were on a marionette
string lift, and then lower.

296
00:14:22,490 --> 00:14:24,480
You may not lift
as high as I do,

297
00:14:24,480 --> 00:14:26,363
you may just lift
just a little bit.

298
00:14:27,200 --> 00:14:30,190
Okay, and just lift and lower,

299
00:14:30,190 --> 00:14:31,023
lift and lower,

300
00:14:31,023 --> 00:14:32,780
and see if you can
engage your center,

301
00:14:32,780 --> 00:14:34,730
your abdominals here
as you lift and lower.

302
00:14:34,730 --> 00:14:36,680
So we're not
just lifting the leg

303
00:14:36,680 --> 00:14:38,508
from the front of the hip there.

304
00:14:39,550 --> 00:14:41,310
Good and the next
time you were lifted,

305
00:14:41,310 --> 00:14:42,910
we're gonna take this right foot

306
00:14:42,910 --> 00:14:45,870
and either bring
it to the inner thigh

307
00:14:45,870 --> 00:14:49,470
or maybe the calf or
maybe toes on the ground even

308
00:14:49,470 --> 00:14:54,900
by the ankle coming
into a Tree Pose here.

309
00:14:57,340 --> 00:15:01,620
So use this helpful image
of this kind of upward lift

310
00:15:01,620 --> 00:15:02,453
through the front body

311
00:15:02,453 --> 00:15:05,690
and this downward
kind of grounding energy

312
00:15:05,690 --> 00:15:09,630
through the back body
to find your balance here,

313
00:15:09,630 --> 00:15:11,039
your version.

314
00:15:12,350 --> 00:15:13,950
You can keep the palms together,

315
00:15:13,950 --> 00:15:15,470
hands on the waist,

316
00:15:15,470 --> 00:15:17,540
or maybe reach the
fingertips all the way up

317
00:15:17,540 --> 00:15:18,961
towards the sky.

318
00:15:20,030 --> 00:15:22,360
If you'd like to
challenge yourself a little bit,

319
00:15:22,360 --> 00:15:25,588
maybe take your 
gaze all the way up

320
00:15:25,588 --> 00:15:28,631
or even close your eyes.

321
00:15:30,560 --> 00:15:32,510
Love to close the eyes and fall,

322
00:15:32,510 --> 00:15:36,392
it's just such a
beautiful part of the process.

323
00:15:41,350 --> 00:15:43,030
In fact, everyone just
try closing your eyes.

324
00:15:43,030 --> 00:15:45,140
If you feel safe,
if feel comfortable,

325
00:15:45,140 --> 00:15:46,350
just try closing
your eyes for a bit.

326
00:15:46,350 --> 00:15:49,463
So you fall and just 
kind of get out of that

327
00:15:51,764 --> 00:15:53,620
habit. I feel like 
a lot of us have

328
00:15:53,620 --> 00:15:55,860
to kind of nail it. (chuckles)

329
00:15:55,860 --> 00:15:57,790
Of course, it feels 
good to nail it,

330
00:15:57,790 --> 00:16:02,010
but it's good to also be curious
about the falling, right?

331
00:16:02,010 --> 00:16:04,960
So that we're really
present for the tumbles

332
00:16:04,960 --> 00:16:06,173
and the falls as well.

333
00:16:07,010 --> 00:16:08,450
Alright, let's
switch to the other side.

334
00:16:08,450 --> 00:16:11,754
If you haven't already,
come back to standing.

335
00:16:11,754 --> 00:16:13,893
Hands come together.

336
00:16:16,150 --> 00:16:17,964
And we'll lift the left knee up.

337
00:16:17,964 --> 00:16:19,822
And then lower.

338
00:16:19,822 --> 00:16:22,890
Lift it up and lower.

339
00:16:22,890 --> 00:16:25,660
Lift it up and lower.

340
00:16:25,660 --> 00:16:26,493
Lift it up,

341
00:16:26,493 --> 00:16:29,348
this time, finding your
Tree pose on the other side.

342
00:16:31,810 --> 00:16:34,194
Hugging everything 
into the midline.

343
00:16:35,920 --> 00:16:39,980
Again, foot can be on the ankle
with the toes on the ground.

344
00:16:39,980 --> 00:16:44,300
This is a great place to
maybe utilize piece of furniture

345
00:16:44,300 --> 00:16:47,435
or the wall for a
little stability.

346
00:16:50,570 --> 00:16:53,830
Right side of the
body's really hugging in

347
00:16:53,830 --> 00:16:55,530
to meet the left
side of the body.

348
00:16:57,410 --> 00:17:01,010
Lifting up through the front,
grounding through the back.

349
00:17:01,010 --> 00:17:04,119
Maybe reaching the arms all
the way up towards the sky.

350
00:17:05,410 --> 00:17:08,334
Maybe sending your gaze up high.

351
00:17:11,920 --> 00:17:12,753
Beautiful.

352
00:17:12,753 --> 00:17:17,400
And then let's do
some fall practice.

353
00:17:17,400 --> 00:17:19,470
So getting curious of the fall,

354
00:17:19,470 --> 00:17:21,190
closing your eyes.

355
00:17:34,610 --> 00:17:37,170
And then letting it all go.

356
00:17:37,170 --> 00:17:39,820
Bring the feet
back down to the earth.

357
00:17:39,820 --> 00:17:41,750
We'll walk back to the
front edge of the mat.

358
00:17:41,750 --> 00:17:43,533
Inhale, sweep the arms up.

359
00:17:44,620 --> 00:17:46,080
Listen carefully,
bend the knees.

360
00:17:46,080 --> 00:17:47,958
Exhale, toss the hands back.

361
00:17:48,840 --> 00:17:49,940
Breathe out.

362
00:17:49,940 --> 00:17:51,450
Inhale, sweep your arms up.

363
00:17:52,310 --> 00:17:54,582
Bend the knees, exhale,
toss something back.

364
00:17:55,140 --> 00:17:56,835
Keep it going.
Inhale, reach up.

365
00:17:57,820 --> 00:17:59,609
Cleansing breath
as you send it back.

366
00:18:00,283 --> 00:18:01,477
Inhale, reach up.

367
00:18:02,360 --> 00:18:03,950
Exhale, cleansing breath.

368
00:18:03,950 --> 00:18:05,110
Last one, go for it.

369
00:18:05,110 --> 00:18:06,750
Inhale, reach up.

370
00:18:06,750 --> 00:18:10,970
Get curious, exhale, toss it
back and release everything,

371
00:18:10,970 --> 00:18:12,585
nice Forward Fold.

372
00:18:13,400 --> 00:18:14,233
Good.

373
00:18:14,233 --> 00:18:17,720
From here, bring fingertips
or palms to the ground.

374
00:18:17,720 --> 00:18:20,380
Your choice. Bend your knees 
as generously as you need.

375
00:18:20,380 --> 00:18:23,033
We're gonna walk the
hands to one side, any side,

376
00:18:23,930 --> 00:18:26,150
breathe in, breathe out,

377
00:18:26,150 --> 00:18:29,150
and then walk the fingertips
or the hands to the other side.

378
00:18:30,070 --> 00:18:32,440
Breathe in, breathe out.

379
00:18:32,440 --> 00:18:35,790
Then walk the hands back
to center, nice and easy.

380
00:18:35,790 --> 00:18:37,103
Check it out, you're gonna

381
00:18:37,103 --> 00:18:39,500
walk the feet as 
wide as your mat,

382
00:18:39,500 --> 00:18:40,750
toes are gonna spill off.

383
00:18:40,750 --> 00:18:43,960
And then we're gonna
slowly drop down into a squat.

384
00:18:43,960 --> 00:18:45,710
If this is not
available for you,

385
00:18:45,710 --> 00:18:49,510
just come to all force
and then come to a seat.

386
00:18:49,510 --> 00:18:51,640
Otherwise, we're
moving through this squat.

387
00:18:51,640 --> 00:18:53,440
Heels can lift if they need to,

388
00:18:53,440 --> 00:18:55,150
otherwise keep them down.

389
00:18:55,150 --> 00:18:58,030
Then we take one hand
behind then the other

390
00:18:58,030 --> 00:18:59,400
and we come to a seat.

391
00:18:59,400 --> 00:19:03,510
Good, shift your weight
back to extend the legs forward.

392
00:19:03,510 --> 00:19:05,812
Now inhale, reach up.

393
00:19:06,880 --> 00:19:10,410
Exhale, Forward Fold.

394
00:19:10,410 --> 00:19:12,710
Seated Forward Fold.
Bend your knees generously,

395
00:19:12,710 --> 00:19:14,471
close your eyes.

396
00:19:14,471 --> 00:19:16,836
Breathe into your back body.

397
00:19:19,270 --> 00:19:23,290
So in the coming
days you might feel,

398
00:19:23,290 --> 00:19:25,430
or you might've already
felt like not showing up

399
00:19:25,430 --> 00:19:26,827
for practice.

400
00:19:28,120 --> 00:19:31,161
Remember your commitment.

401
00:19:32,670 --> 00:19:34,656
Let's see what happens.

402
00:19:36,410 --> 00:19:37,991
Carve out the time.

403
00:19:39,102 --> 00:19:43,180
You can read the texts
that accompanies these videos

404
00:19:43,180 --> 00:19:45,058
for some inspiration

405
00:19:46,087 --> 00:19:48,760
to help you gain more curiosity

406
00:19:48,760 --> 00:19:51,910
about the science of yoga

407
00:19:53,280 --> 00:19:57,008
and just to support
you in exploring your why.

408
00:19:58,260 --> 00:20:02,500
You are getting stronger,
more flexible, more resilient.

409
00:20:02,500 --> 00:20:04,274
Slowly, roll up.

410
00:20:05,350 --> 00:20:08,520
This opportunity to fall
in Tree pose is so beautiful.

411
00:20:08,520 --> 00:20:13,210
Just like the opportunity
to kind of fall back in love

412
00:20:13,210 --> 00:20:16,440
with yourself through
the exploration of movement

413
00:20:16,440 --> 00:20:17,273
and breath.

414
00:20:17,273 --> 00:20:21,400
So go ahead and
come on to the ground.

415
00:20:21,400 --> 00:20:23,310
You can also come into
a seated meditation here.

416
00:20:23,310 --> 00:20:24,839
Come on to your back.

417
00:20:27,320 --> 00:20:28,880
Maybe bring the knees in,

418
00:20:28,880 --> 00:20:32,760
rest the hands gently on
your legs or your belly.

419
00:20:32,760 --> 00:20:33,890
Close your eyes.

420
00:20:33,890 --> 00:20:36,270
We're gonna seal this practice
with a couple of breaths.

421
00:20:36,270 --> 00:20:38,602
So inhale in through the nose.

422
00:20:40,100 --> 00:20:41,923
And out through the mouth.

423
00:20:43,430 --> 00:20:45,204
In through the nose.

424
00:20:46,800 --> 00:20:48,244
Out through the mouth.

425
00:20:49,200 --> 00:20:51,475
One last time, 
in through the nose.

426
00:20:53,060 --> 00:20:54,662
And out through the mouth.

427
00:20:56,440 --> 00:20:58,196
Now just breathe easy.

428
00:21:00,060 --> 00:21:04,300
So if you have to zip after
this session, that's great.

429
00:21:04,300 --> 00:21:08,880
If you can find some soft,
easy movement here

430
00:21:08,880 --> 00:21:10,180
that feels good,

431
00:21:10,180 --> 00:21:15,150
I'd like to invite you
to just follow that thread.

432
00:21:15,150 --> 00:21:17,730
Follow that yarn,
that curiosity,

433
00:21:17,730 --> 00:21:21,480
if there's anything you'd
like to do in your body here

434
00:21:21,480 --> 00:21:23,363
before you step off the mat,

435
00:21:24,650 --> 00:21:26,165
take the time,

436
00:21:27,670 --> 00:21:30,047
listen and stay curious.

437
00:21:34,332 --> 00:21:37,675
I look forward to seeing
you tomorrow for Day 10.

438
00:21:38,950 --> 00:21:41,130
'Til then, let's bring 
the palms together,

439
00:21:41,130 --> 00:21:43,017
thumbs up to third eye.

440
00:21:44,270 --> 00:21:45,630
Inhale in.

441
00:21:47,446 --> 00:21:51,820
And exhale with the
invitation to whisper,

442
00:21:51,820 --> 00:21:53,031
"Namaste."

443
00:21:55,364 --> 00:21:59,459
(soft upbeat music)