- Hello, everyone.

Welcome to Move,
Your 30 Day Yoga Journey.

It's Day 9,

and we are so 
happy to have you

for this curious practice.

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

(soft upbeat music)

Alrighty.

Hello and welcome.

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

So come on down to the ground.

Let's take the
knees nice and wide.

Send the hips back.

If Child's Pose is not your jam,

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

or lying down on your back.

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

beautiful, curious
breath in. (chuckles)

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

We've already begun.

Swift practice to
check in with the body,

the mind,

and the heart.

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

Today's session,
reminding us to stay curious,

to listen

with a curious ear.

Pay attention.

The practice that
inspires us to explore

and investigate
and ask questions.

All of that in
one swift practice.

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

Inhale, let's rise up.

We'll walk the knees
underneath the hips here.

Inhale, drop the belly.

Open the chest, look forward.

Exhale round through the spine.

Nice and slow.

Inhale, opening up
through front body.

Exhale, rounding, opening
up through the back body.

One more time.

And then inhale nice,
neutral spine.

Press into the
top of your left foot,

press into both palms evenly,

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

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

Try to keep the hips level.

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

but you wanna work to
kind of create that sensation

that they are.

So pull up through the
left hip crease a bit.

Good, then flex your right foot.

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

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

Now draw your low belly in.

Hug your low ribs
up to your back body.

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

And you're here
for three, pulsing,

two and one.

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

Keep it lifted.

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

You get the image?

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

Then you're gonna
close and then open.

Close and open.

Then spine is nice and long.

So you're keeping
all the yogic principles,

the Dunda, 
the stick or the staff

that is from the
crown of the head

to the tip of the tailbone here.

We're finding
that connection to center,

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

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

so we're not just
swinging our leg around

but it's really
coming from the midline.

And then slowly lower it down.

Reset.

Take a break if you need to.

You can
interlace the fingertips,

move the wrists around here,

or maybe turning
the wrists around here,

finding gentle circles.

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

So strong base to start.

Then we lift the
left foot up, left knee.

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

So feeling that connection

in the hamstring,

the glute.

We're not collapsing
into the shoulders here.

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

drawing my navel up,

neck nice and long.

Baby pulses here, nice and slow.

Keep it really small.

You're doin' great.

Maybe a little soft
bend in the elbows here,

pressing into the fingertips,

softening through
the skin of the face.

Getting curious
about your breath

and how your relationship
to your breath changes

as we move through each day.

Day 9, feeling fine.

Okay, open it up.

Left knee opens to the left.

Pause here. Engage.

Press into both palms evenly.

Amazing, amazing.
Breathe in.

Breathe out and then
slowly lower and lift.

Lower and lift.

You got it.

Waking up the muscles.

Working to create

as best we can.
A conscious

whole body experience.

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

to the low abdominals 
on these last two.

Great, and then release.

Awesome.

From here, curl the toes under,

send the hips up high,
Downward Facing Dog,

take a deep breath in.

And a long breath out.

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

Take pressure out of the wrist

by really pressing
into the fingerprints,

pressing into the knuckles,

engaging between the
index finger and thumb,

the outer edge of the hand.

You got this.

Beautiful.

Okay, come into
stillness for just a moment.

Maybe turning the
toes in just a hair.

Upper arm bones
externally rotate

inner thighs kind of 
internally rotates.

We have this
opposition going on.

Hmm, something
to be curious about

in life.

Bend the knees.
Inhale, look forward.

Exhale, make your 
way to the top.

Find maybe a new
way to get there today.

I did tippy tip toes.

Classic transition.

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

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

or the heels and bend
the elbows left to right.

Inhale deeply.

And exhale completely.

Not gripping in the toes here.

Inhale deeply.

And relaxing the 
head as you breathe out.

Lovely. Bring the hands 
to the waistline now.

Ground through all
four corners of the feet

and slowly rise up strong.

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

Opening up through the chest,

lengthening through
the crown of the head.

Beautiful. From here, 
we're gonna come to

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

So really take up space here. 
You are worthy.

And after you've stepped out,

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

finding that internal rotation.

Think of an upward lift.

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

with your posture
here and stability

where we move up
through your front body.

You can even take your
arms up through the front body

and then down
through the back body.

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

about how we find this
balance between opposition.

It's not a 
bad (chuckles) practice.

Okay, when you're ready,

inhale, send the
fingertips out left to right.

We've done this before.

Exhale, palms
together at the heart.

Good, chin to chest,
reach behind.

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

Then exhale,
spread the fingertips

as you float them
all the way down.

Twice more like that.
Inhale, halfway.

Legs are strong.

Exhale, palms together.

Chin your chest, reach behind.

As you send the fingertips up,

think about pressing into
the outer edges of the feet

and drawing energy
up from your arches.

So we're engaging
through the inner thighs.

Good, and then exhale.
Float it down.

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

If you feel lost,
you can breathe with me.

Beautiful.

Inhale, halfway.

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

so right toes out,
right heel in.

Back toes turned in.

Inhale here.

Exhale, bend the
front knee, Warrior II.

Inhale,
straighten the front leg.

Exhale, Warrior II.

Amazing. Inhale.

Exhale, Warrior II, stay here.

Reach behind,
interlace the fingertips.

Open up through the chest here.

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

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

dig in, get in there.

Good, inhale in here.

Exhale to release.

Now we're gonna
straighten the front leg.

Send the right fingertips,

up towards the
sky and send it back,

a little Reverse Triangle.

Inhale in deeply here.

And exhale all the
way back to Warrior II.

Good, inhale.

Straighten the front leg.

Send it back.

And exhale, Warrior II.

Inhale, send it back,
strong legs.

And exhale, Warrior II.

Beautiful. 
Straighten the front leg.

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

Inhale, nice wide breath here.

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

Exhale, bend that front knee.

Warrior II, strong and steady.

Right inner thigh's engaged.

Beautiful.
Straighten the front leg.

Inhale. Exhale, bend.

Now that you know
what you're doing,

send your focus way
beyond your left fingertips.

Inhale to straighten,
exhale to bend.

Beautiful.
Straighten the front leg.

Inhale, send the
left fingertips back.

Reverse Triangle, gorgeous.

And then exhale, Warrior II.

Inhale, send it back.

Press away from the yoga mat.

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

Good, inhale reach.

Exhale, Warrior II.

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

And exhale, Warrior II.

Beautiful.

Interlace the fingertips behind.

Draw the knuckles down,
open up through the chest.

Sink a little deeper
into that front leg.

Good, then release, Warrior II.

Straighten the front leg.

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

You can back up on
the mat just a little bit

because we're
gonna go into a

standing wide-legged 
Forward Fold.

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

Loop the shoulders,
lift the chest.

Use your thumbs here to
remind the pelvis to just find

that alignment right
underneath the heart space.

You should feel
the abs turn on here.

Hip points kind of
shining up towards your chin.

Good.

Take a deep breath and grow
a little taller in the spine.

And then exhale slowly
begin to send it forward.

Keep pressing into all
four corners of the feet,

lifting some energy
up through the arches.

So the feet are engaged
nice strong foundation.

We might bring the
fingertips to the ground here,

or we might reach for a block
and bring the hand on a block.

Maybe the hands come down here

or in time, maybe the forearms.

If you're ready,

you can walk the forms or
the hands back a little bit.

Maybe bring the crown
of the head to the earth.

So there's lots of
places to be here.

Stay present with your breath.

Remember the breath
always comes first.

And then slow and steady,
we'll make our way back up.

So hands come to 
the waistline, strong legs.

Strong, strong legs lift
you up heart over pelvis,

head over heart.

Beautiful. Take a 
deep breath in here

and then exhale
to release the arms.

We're just gonna heel-toe,
heel-toe,

move the feet together,
nice and slow.

And then zip up
through the legs here.

Inhale, reach for the sky.

Exhale, hands to heart.

Shift your weight to your
left foot, lift the right heel.

So we're gonna start to
layer on more vocabulary here

in the coming week.
Stay curious.

Just observe your breath,

how it changes as we
start to layer things on.

We're gonna lift the right knee

as if it were on a marionette
string lift, and then lower.

You may not lift
as high as I do,

you may just lift
just a little bit.

Okay, and just lift and lower,

lift and lower,

and see if you can
engage your center,

your abdominals here
as you lift and lower.

So we're not
just lifting the leg

from the front of the hip there.

Good and the next
time you were lifted,

we're gonna take this right foot

and either bring
it to the inner thigh

or maybe the calf or
maybe toes on the ground even

by the ankle coming
into a Tree Pose here.

So use this helpful image
of this kind of upward lift

through the front body

and this downward
kind of grounding energy

through the back body
to find your balance here,

your version.

You can keep the palms together,

hands on the waist,

or maybe reach the
fingertips all the way up

towards the sky.

If you'd like to
challenge yourself a little bit,

maybe take your 
gaze all the way up

or even close your eyes.

Love to close the eyes and fall,

it's just such a
beautiful part of the process.

In fact, everyone just
try closing your eyes.

If you feel safe,
if feel comfortable,

just try closing
your eyes for a bit.

So you fall and just 
kind of get out of that

habit. I feel like 
a lot of us have

to kind of nail it. (chuckles)

Of course, it feels 
good to nail it,

but it's good to also be curious
about the falling, right?

So that we're really
present for the tumbles

and the falls as well.

Alright, let's
switch to the other side.

If you haven't already,
come back to standing.

Hands come together.

And we'll lift the left knee up.

And then lower.

Lift it up and lower.

Lift it up and lower.

Lift it up,

this time, finding your
Tree pose on the other side.

Hugging everything 
into the midline.

Again, foot can be on the ankle
with the toes on the ground.

This is a great place to
maybe utilize piece of furniture

or the wall for a
little stability.

Right side of the
body's really hugging in

to meet the left
side of the body.

Lifting up through the front,
grounding through the back.

Maybe reaching the arms all
the way up towards the sky.

Maybe sending your gaze up high.

Beautiful.

And then let's do
some fall practice.

So getting curious of the fall,

closing your eyes.

And then letting it all go.

Bring the feet
back down to the earth.

We'll walk back to the
front edge of the mat.

Inhale, sweep the arms up.

Listen carefully,
bend the knees.

Exhale, toss the hands back.

Breathe out.

Inhale, sweep your arms up.

Bend the knees, exhale,
toss something back.

Keep it going.
Inhale, reach up.

Cleansing breath
as you send it back.

Inhale, reach up.

Exhale, cleansing breath.

Last one, go for it.

Inhale, reach up.

Get curious, exhale, toss it
back and release everything,

nice Forward Fold.

Good.

From here, bring fingertips
or palms to the ground.

Your choice. Bend your knees 
as generously as you need.

We're gonna walk the
hands to one side, any side,

breathe in, breathe out,

and then walk the fingertips
or the hands to the other side.

Breathe in, breathe out.

Then walk the hands back
to center, nice and easy.

Check it out, you're gonna

walk the feet as 
wide as your mat,

toes are gonna spill off.

And then we're gonna
slowly drop down into a squat.

If this is not
available for you,

just come to all force
and then come to a seat.

Otherwise, we're
moving through this squat.

Heels can lift if they need to,

otherwise keep them down.

Then we take one hand
behind then the other

and we come to a seat.

Good, shift your weight
back to extend the legs forward.

Now inhale, reach up.

Exhale, Forward Fold.

Seated Forward Fold.
Bend your knees generously,

close your eyes.

Breathe into your back body.

So in the coming
days you might feel,

or you might've already
felt like not showing up

for practice.

Remember your commitment.

Let's see what happens.

Carve out the time.

You can read the texts
that accompanies these videos

for some inspiration

to help you gain more curiosity

about the science of yoga

and just to support
you in exploring your why.

You are getting stronger,
more flexible, more resilient.

Slowly, roll up.

This opportunity to fall
in Tree pose is so beautiful.

Just like the opportunity
to kind of fall back in love

with yourself through
the exploration of movement

and breath.

So go ahead and
come on to the ground.

You can also come into
a seated meditation here.

Come on to your back.

Maybe bring the knees in,

rest the hands gently on
your legs or your belly.

Close your eyes.

We're gonna seal this practice
with a couple of breaths.

So inhale in through the nose.

And out through the mouth.

In through the nose.

Out through the mouth.

One last time, 
in through the nose.

And out through the mouth.

Now just breathe easy.

So if you have to zip after
this session, that's great.

If you can find some soft,
easy movement here

that feels good,

I'd like to invite you
to just follow that thread.

Follow that yarn,
that curiosity,

if there's anything you'd
like to do in your body here

before you step off the mat,

take the time,

listen and stay curious.

I look forward to seeing
you tomorrow for Day 10.

'Til then, let's bring 
the palms together,

thumbs up to third eye.

Inhale in.

And exhale with the
invitation to whisper,

"Namaste."

(soft upbeat music)