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- Hello, everyone,

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and welcome to Move,
your 30 day yoga journey.

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I'm Adriene, and
this is sweet Benji,

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and we are so glad you're here.

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I mean, I think I
can speak for him,

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but I am so glad
that you are here.

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You made it, this
is the spot to be.

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The hardest part is showing up.

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So hop into something 
comfy for Day 1.

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(soft upbeat music)

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Alright, and here we are.

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Come on down to the ground.

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We're gonna begin in a
nice comfortable seat.

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You can sit up on a
little pillow, blanket, towel,

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block if you like,
to lift the hips.

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We're looking to find
length in the spine here.

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So nothing too crazy,

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but you might find right away

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that it feels really
easy to slip into this

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comfortable seat,

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or that it feels kind
of challenging already,

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and just know that whatever
you're landing here with

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is good, it's all good.

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The most 
important thing is that

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we show up.

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And so here we are.

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Take your time
getting settled in.

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Just any little small
movements that feel good,

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because as you're ready,

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I'm going to invite all
of us to come to stillness.

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Just do your best to
sit up nice and tall.

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And you can allow
your hands here to start

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just to rest gently on
the knees or the thighs.

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And we're just
gonna take a little bit

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of a slow moment here, 
a still moment

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before we get moving

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to notice what it feels like

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to show up for ourselves,
to be here

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today.

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Thank you so much for
saying yes to this journey,

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and for your commitment

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to showing up for yourself.

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Start to gently
notice your breath.

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And if you feel comfortable,
you can close your eyes here.

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You may notice just
how hard it is to be still.

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And you may notice
that your breath is short,

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maybe even a little shallow,

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and just see if
you can slowly begin

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to invite that breath to
have a little more depth,

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perhaps by
elongating the inhale,

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and lengthening the exhale.

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Again, just taking a moment

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to notice what it feels
like as you show up here today.

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Because we're really
here gathered to move

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in a way that feels true.

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To start to
deepen our relationship,

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or continue to
deepen our relationship

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with that sensation of moving

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in a purposeful way,

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moving with intention,

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and creating this relationship
with the brain and the body

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that feels supportive.

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So you're moving in a way
on the mat and off the mat

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that feels like
you're working for yourself

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rather than against.

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And of course, 
I'm so honored to be here

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with you to support you,

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and move with you
through this journey.

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Relax your shoulders,

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tuck your chin slightly.

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Now draw your navel
in and up just a bit

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to encourage more
length in the spine,

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perhaps a gentle
lift in your heart.

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And we'll get into the how
a little bit later this week,

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but just notice how you
bring the palms together here.

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So I'll invite you to
bring the palms together.

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And palm to palm, again,
we lift the chest up

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as you take a deep breath in.

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And now a nice and
active breath as you exhale,

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really dropping the shoulders
down away from the ears.

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Gently bow your
head to your heart.

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Feel this stretch in
the back of the neck.

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Again, eyes closed here,
maybe just a soft gaze.

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And just take a moment
here to set a little intention.

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Maybe you finish 
the sentence, "I am here,

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"because..."

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Or maybe you quietly repeat
the affirmation to yourself.

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"I am here,

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"because that is enough."

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Take a deep breath in.

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Get a nice active 
breath out here.

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And then we'll keep
that nice deep breath going.

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That's yours to play with.

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Remember, the breath 
always comes first.

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Let the movement
come from the breath.

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You can open your eyes
if you haven't already.

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We'll release the hands,

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bring them to the
tops of the knees,

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and we're gonna inhale,
smooth the heart forward.

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Just moving in a
gentle circle here.

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Exhale, take the chest back.

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Inhale, come forward.

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Exhale, come back.

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Inhale, come forward.

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Exhale, come back.

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Now reverse your circle.

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Inhale, come forward.

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Exhale, come back.

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Continue to notice how you
feel here on your mat today.

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So maybe letting go
of any expectations

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for how this should feel,
or how this is supposed to go.

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And also letting go of any
previous experiences maybe.

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Sometimes we come to the mat
thinking we know what we need,

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and we forget to
be really present

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with the current sensation.

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So this presence will
help us in kind of looking

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at how the brain and the
body speak with one another,

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and just how hardwired
some of our patterns are.

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Okay, bring the
head over the heart,

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the heart over the pelvis.

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We're gonna take
the hands forward.

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Hi, Benji.

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And come into Tabletop Position.

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Spread the fingertips wide.

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Your wrists are
underneath your shoulders.

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And then we might even 
turn the wrists and the hands

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just a little
bit out externally

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so the elbow creases are
pointing a little bit forward.

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Benji is already super Zen,
he's really (chuckles) chill today.

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Press into the tops of the feet.

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Your knees are
underneath your hip points,

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and let's go right into it.

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Drop the belly, inhale,
open the chest, look forward.

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Press into your knuckles.

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Good, exhale.

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Press into the tops of the
feet, round through the spine.

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Chin to chest, navel
draws up towards the spine.

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We round.

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Good, and inhale, drop
the belly, open the chest.

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Look forward, 
claw through the fingertips,

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and exhale, round through.

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Now start to really
sync up with your breath,

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and find a pace
that feels good for you.

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So maybe today it feels
good to move really slow.

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Maybe you start 
to find a bit of a rhythm

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with your breath.

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And then on your next inhale,

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bring it back to a
nice neutral spine.

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We're gonna take
the left fingertips,

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left palm, and just turn
them out, and then maybe in.

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You might stop at out
if you're like, "Okay,

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"that's enough for me,
that's a good enough stretch."

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Otherwise, we'll
work in time to bring

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the fingertips in
towards the left knee.

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And then nice and easy,

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we're gonna take a
gentle circle one way,

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and then the other.

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Remember to always peek
at me when you need to,

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but know that I am here putting
a lot of love and intention

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into guiding you with
the sound of my voice,

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so you don't have to have your
eyeballs glued to the screen.

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And then release the left hand,

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and we'll do the same
thing with the right hand,

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turning the right fingertips
to the right edge of the mat.

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Can stop there,

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or maybe all the way in
towards your right knee,

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and then nice and easy.

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Keep breathing
here as we move gently

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in a small circle one way.

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And then the other, just
stretching through the palm,

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the fingers, the wrists,

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and the arms.

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Good, then we'll release that.

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Come back to that
nice Tabletop Position.

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So draw your navel
up to your spine here

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to lengthen the low back.

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Then if the head is dropped,
no problem.

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Imagine a string
pulling you forward,

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so that your neck
is nice and long.

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And if you've been
practicing for a long time,

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you can always refine this,

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and this sensibility 
of kind of knowing

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when the crown to tail is
integrated and connected.

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And it's okay to honor,

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in fact, it's more than, okay,

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you should honor the
natural curvatures of the spine,

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but we're just creating
this attention and awareness

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of the spine.

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It's gonna help us 
move throughout the

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whole asana practice in a 
way that feels safe and stable.

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It'll also probably
improve your posture

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just after a couple days.

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So we're drawing the navel in.

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We're lengthening
through the neck.

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And then just to play with
this Tabletop Position a bit,

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this is optional, but
we'll curl the toes under,

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inhale in, and exhale,

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exaggerate that lift
of the navel to the spine

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as you lift your knees,

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and hover here,
hovering Tabletop.

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Breathe deep, inhaling in.

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And exhaling out.

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Again, inhaling in,
filling the lungs with air.

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And exhaling out.

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You might start to
shake here rigorously,

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even one more breath cycle.

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You got this, 
stick with it, inhale in.

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And exhale, release the knees.

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Keep the toes curled under.

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You're gonna sit
back onto the heels,

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and we're just gonna
interlace the fingertips here,

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and nice and easy,

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create a little wave,
just a little wrist relief.

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I want you to know some
of these things right away,

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so that you know they're
available to you any time

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when you need to take a break,

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or when you just need to
practice listening to your body

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by responding in
a different way,

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other than maybe
what I am showing,

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or inviting us
to do on the video.

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Alright, give it a good shake.

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Hands come forward.

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When you're ready,

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take a deep breath in,
spread the fingertips.

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I'm gonna be working
around my Downward Dog's,

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my actual
Downward Dog's paws here,

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but when you're ready,
send the hips up high,

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nice and slow,
Downward Facing Dog.

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Claw through the fingertips.

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Bend your knees.

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We're gonna pedal it
out here nice and slow,

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stretching through the feet.

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The ankles,
breathe deep, the calves.

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Get a nice stretch
through the backs of the knees.

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Find support by clawing
through your fingertips,

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taking pressure
out of the wrists,

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as we continue to
pedal it out here,

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stretching through 
the hamstrings.

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Breathe deep, maybe hips
move a little side to side.

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You feel it through the hips,

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and the strong glute muscles

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that are only
gonna get stronger,

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as we move here
together on this journey.

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Then draw your navel in and up.

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Feel that lengthening
through the low back.

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So we're not dumping our
front body to the ground here

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in this Downward Dog.
Quite the contrary.

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We're finding support
through the front body,

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by connecting
through those core muscles,

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hugging those low ribs in,
keeping the chest nice and wide.

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So the hands are nice and
wide to assist you with that.

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And then just come into
stillness in the low body,

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and take a second here
to gently move the head.

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Maybe nodding the head a
little yes, and a little no,

255
00:14:10,280 --> 00:14:11,800
so that you can check in,

256
00:14:11,800 --> 00:14:14,913
and notice if you're
holding the neck up.

257
00:14:16,570 --> 00:14:18,350
Now bring 
everything to stillness,

258
00:14:18,350 --> 00:14:19,680
and let the breath move you.

259
00:14:19,680 --> 00:14:22,453
We'll take a big
deep inhale in together.

260
00:14:24,710 --> 00:14:26,664
And exhale together.

261
00:14:29,460 --> 00:14:31,500
Nice, then from here,
bend your knees.

262
00:14:31,500 --> 00:14:33,380
Listen carefully,
draw your navel up.

263
00:14:33,380 --> 00:14:37,010
And we're gonna walk this
puppy out to a Plank on Day 1.

264
00:14:37,010 --> 00:14:38,570
Walk it out to a Plank,

265
00:14:38,570 --> 00:14:41,290
lower your knees here
for your Plank if you like.

266
00:14:41,290 --> 00:14:42,550
Otherwise, keep them lifted,

267
00:14:42,550 --> 00:14:44,197
and really reach the heels

268
00:14:44,197 --> 00:14:46,160
towards the back 
edge of the mat.

269
00:14:46,160 --> 00:14:48,290
Good, inhale in here,
look forward.

270
00:14:48,290 --> 00:14:49,440
Exhale, bend your elbows.

271
00:14:49,440 --> 00:14:52,410
Try to keep them
hugging into your side body

272
00:14:52,410 --> 00:14:53,520
as you lower down.

273
00:14:53,520 --> 00:14:55,510
It's okay if you
belly flop here,

274
00:14:55,510 --> 00:14:57,760
especially in the first week.

275
00:14:57,760 --> 00:15:01,630
And then drag the hands
in line with the shoulders,

276
00:15:01,630 --> 00:15:03,551
press into the tops of the feet,

277
00:15:04,810 --> 00:15:06,560
press down
through your pubic bone.

278
00:15:06,560 --> 00:15:08,870
So we're basically
finding our foundation here

279
00:15:08,870 --> 00:15:10,800
as we squeeze the elbows.

280
00:15:10,800 --> 00:15:14,140
Nice gentle lift here
as you inhale, Cobra.

281
00:15:14,140 --> 00:15:16,493
Now keep the skin
of the face soft.

282
00:15:17,530 --> 00:15:20,250
Use your foundation here, 
this gentle back bend.

283
00:15:20,250 --> 00:15:22,130
So press into the earth,

284
00:15:22,130 --> 00:15:23,167
and then breathe
into your belly,

285
00:15:23,167 --> 00:15:26,100
and feel the movement
that that breath creates.

286
00:15:26,100 --> 00:15:27,708
Here we go, inhale.

287
00:15:29,410 --> 00:15:33,330
And then use the exhale to
guide it back down. Awesome.

288
00:15:33,330 --> 00:15:37,460
Curl the toes under,
press up to all fours,

289
00:15:37,460 --> 00:15:39,270
and then send it back.

290
00:15:39,270 --> 00:15:40,840
We're gonna bring
the toes together,

291
00:15:40,840 --> 00:15:44,230
send the hips back
towards the heels, Child's Pose.

292
00:15:44,230 --> 00:15:47,170
I want you to make
sure you know this one.

293
00:15:47,170 --> 00:15:48,810
This is a great place to come to

294
00:15:48,810 --> 00:15:51,993
when you want to slow it down,

295
00:15:52,930 --> 00:15:57,930
and take a moment maybe
to just be with your breath,

296
00:15:59,350 --> 00:16:01,683
or be with your emotion.

297
00:16:03,120 --> 00:16:04,850
You can come here at
any time, I love this.

298
00:16:04,850 --> 00:16:08,443
This is like a little
love cave in my mind.

299
00:16:09,940 --> 00:16:12,450
Press into the tops of the feet,
press into the hands.

300
00:16:12,450 --> 00:16:15,810
Let's bring it back up
to that Tabletop Position.

301
00:16:15,810 --> 00:16:17,490
Every time we come
to this neutral spine,

302
00:16:17,490 --> 00:16:21,430
you get an opportunity to kind
of reset, and find your core.

303
00:16:21,430 --> 00:16:24,560
Find that integrity
of the crown of the head

304
00:16:24,560 --> 00:16:27,610
reaching forward, 
the awareness of the tailbone,

305
00:16:27,610 --> 00:16:32,880
and then let's lift it
up to Plank, or Half Plank,

306
00:16:32,880 --> 00:16:34,894
and then back up
to Downward Dog.

307
00:16:35,660 --> 00:16:37,970
Beautiful, inhale,
lots of love in.

308
00:16:37,970 --> 00:16:41,560
You're here, we're doing this,
hardest part is over.

309
00:16:41,560 --> 00:16:43,533
Exhale lots of love out.

310
00:16:44,760 --> 00:16:46,634
Great, nice
foundation in the hands here,

311
00:16:46,634 --> 00:16:49,360
pressing through 
the fingertips, the knuckles.

312
00:16:49,360 --> 00:16:51,540
We're gonna anchor
through the left heel strong.

313
00:16:51,540 --> 00:16:54,240
As you inhale, 
lift the right leg up high.

314
00:16:55,820 --> 00:16:57,460
Three-Legged Dog.

315
00:16:57,460 --> 00:16:59,170
Good, bend your right knee.

316
00:16:59,170 --> 00:17:01,368
Stack your right
hip over your left hip

317
00:17:01,368 --> 00:17:03,430
by opening your right knee up,

318
00:17:03,430 --> 00:17:06,403
and towards the
ceiling or the sky.

319
00:17:07,830 --> 00:17:10,360
Good, then we'll work to square
the shoulders here in time.

320
00:17:10,360 --> 00:17:11,904
But just for today,
you can explore here.

321
00:17:11,904 --> 00:17:14,670
Just feeling it out.

322
00:17:14,670 --> 00:17:16,670
Maybe this is the first
time you've ever done this

323
00:17:16,670 --> 00:17:19,250
Three-Legged Dog,
opening up like this.

324
00:17:19,250 --> 00:17:23,378
Breathe deep, remember
the breath is your anchor.

325
00:17:25,400 --> 00:17:28,000
Good, now we'll
straighten the right leg out,

326
00:17:28,000 --> 00:17:29,220
Three-Legged Dog.

327
00:17:29,220 --> 00:17:31,810
Take a deep breath in, 
lift your right heel just a bit.

328
00:17:31,810 --> 00:17:34,450
Activate the glute,
and then slowly, steadily,

329
00:17:34,450 --> 00:17:36,020
we're gonna sweep the right foot

330
00:17:36,020 --> 00:17:38,710
all the way up and
forward into a lunge.

331
00:17:38,710 --> 00:17:41,639
Lower your left
knee to the ground.

332
00:17:43,030 --> 00:17:45,463
Loop the shoulders 
forward, up and back.

333
00:17:46,430 --> 00:17:49,320
And if you like, you can
keep the fingertips on the ground

334
00:17:49,320 --> 00:17:50,870
if this is
really intense for you,

335
00:17:50,870 --> 00:17:53,270
maybe this is the first
time your body has done this

336
00:17:53,270 --> 00:17:57,000
in a long time, or maybe
ever in your adult life.

337
00:17:57,000 --> 00:17:59,070
So stay nice and low,

338
00:17:59,070 --> 00:18:04,070
honor that beautiful moment
that you're here for today.

339
00:18:05,270 --> 00:18:07,443
But there is an option to
pull the right hip crease back

340
00:18:07,443 --> 00:18:11,583
and inhale, lift the
hands together, heart lifts up.

341
00:18:13,700 --> 00:18:16,960
And then maybe we roll the
shoulders back again, everybody.

342
00:18:16,960 --> 00:18:19,743
Maybe we take the
chin to the chest,

343
00:18:21,260 --> 00:18:23,380
and then lift
the chin to the sky.

344
00:18:25,180 --> 00:18:26,490
Good, slowly release.

345
00:18:26,490 --> 00:18:28,273
We'll all come
back together here.

346
00:18:29,270 --> 00:18:30,740
We'll lift the back knee,

347
00:18:30,740 --> 00:18:31,792
and on a big inhale,

348
00:18:31,792 --> 00:18:35,029
you're gonna press away from
the mat with your left hand,

349
00:18:35,029 --> 00:18:37,625
as you reach your right
fingertips up towards the sky.

350
00:18:37,625 --> 00:18:41,250
Big twist. Inhale, 
pull the right hip crease back,

351
00:18:41,250 --> 00:18:43,710
reach the left heel towards
the front edge of the mat.

352
00:18:43,710 --> 00:18:45,612
Front knee is over
the front ankle here.

353
00:18:45,612 --> 00:18:50,140
You got this, big breath
into all four sides of the torso.

354
00:18:50,140 --> 00:18:51,750
Good, wiggle the
right fingertips.

355
00:18:51,750 --> 00:18:53,030
And then on your exhale,

356
00:18:53,030 --> 00:18:56,173
slowly guide the right
hand back down to the ground.

357
00:18:57,060 --> 00:18:58,850
Good, lower the left knee.

358
00:18:58,850 --> 00:19:00,470
Then we're gonna
straighten the right leg,

359
00:19:00,470 --> 00:19:02,818
pull the right hip crease back.

360
00:19:04,450 --> 00:19:06,261
Inhale in, and then exhale,

361
00:19:06,261 --> 00:19:08,470
bend your right knee.

362
00:19:08,470 --> 00:19:10,694
Find this
beautiful stretch here.

363
00:19:10,694 --> 00:19:15,324
Feel the connection
from the foot, to the ankle,

364
00:19:16,440 --> 00:19:19,141
to the knee, to the hip.

365
00:19:21,820 --> 00:19:24,270
Nice, and then we'll
roll it all the way through.

366
00:19:24,270 --> 00:19:25,410
Lift the back knee.

367
00:19:25,410 --> 00:19:26,707
Step the right toes back,

368
00:19:26,707 --> 00:19:30,560
and then send the hips up high,
Downward Facing Dog, good.

369
00:19:30,560 --> 00:19:32,433
Inhale, anchor
through the right heel.

370
00:19:32,433 --> 00:19:34,083
Lift the left leg up high.

371
00:19:35,920 --> 00:19:37,030
Three-legged dog.

372
00:19:37,030 --> 00:19:38,207
Press into both palms evenly.

373
00:19:38,207 --> 00:19:40,320
When you're ready,
bend the left knee.

374
00:19:40,320 --> 00:19:42,250
Stack the hips.

375
00:19:42,250 --> 00:19:47,570
Feel that big stretch,
press away from your yoga mat.

376
00:19:47,570 --> 00:19:51,080
So you're pushing
away from the earth.

377
00:19:51,080 --> 00:19:53,440
And if you're shaking here,
you're trembling,

378
00:19:53,440 --> 00:19:55,090
you're getting discouraged.

379
00:19:55,090 --> 00:19:58,363
This is what we're here for,
checking in, building strength.

380
00:19:59,670 --> 00:20:02,376
Find that presence,

381
00:20:02,376 --> 00:20:05,522
let your breath 
serve as your willpower.

382
00:20:06,500 --> 00:20:08,002
You got this.

383
00:20:09,650 --> 00:20:11,910
And then
straighten the left leg.

384
00:20:11,910 --> 00:20:12,743
You got this.

385
00:20:12,743 --> 00:20:15,120
Inhale, lift the
left heel up just a bit.

386
00:20:15,120 --> 00:20:16,410
Activate the glute,

387
00:20:16,410 --> 00:20:19,670
good, and then
slowly sweeping it forward.

388
00:20:19,670 --> 00:20:21,450
Lowering the right knee.

389
00:20:21,450 --> 00:20:26,240
Front knee is pretty much
always over this front ankle.

390
00:20:26,240 --> 00:20:28,580
So careful not to go too far.

391
00:20:28,580 --> 00:20:30,380
There are instances
maybe later on the practice

392
00:20:30,380 --> 00:20:33,320
where we can do that,

393
00:20:33,320 --> 00:20:36,630
but mostly for this journey,
we're gonna be here.

394
00:20:36,630 --> 00:20:38,060
Alright.

395
00:20:38,060 --> 00:20:40,060
And then you're
staying nice and low.

396
00:20:40,060 --> 00:20:41,580
Maybe you're walking
that right knee back

397
00:20:41,580 --> 00:20:43,323
if you need a
bigger stretch here,

398
00:20:44,290 --> 00:20:46,860
an option to bring
the palms together.

399
00:20:46,860 --> 00:20:49,810
Find your core muscles here,

400
00:20:49,810 --> 00:20:53,250
lifting up from the
pelvic floor maybe.

401
00:20:53,250 --> 00:20:54,666
You got this.

402
00:20:55,660 --> 00:20:58,990
Alright, dropping
the chin to the chest.

403
00:20:58,990 --> 00:21:02,960
Strong legs,
strong legs, strong base,

404
00:21:02,960 --> 00:21:04,390
building everything
from the ground up.

405
00:21:04,390 --> 00:21:08,256
And then looking up,
chin to sky, you got this.

406
00:21:10,820 --> 00:21:11,680
Honoring the breath,

407
00:21:11,680 --> 00:21:13,840
so if you stop breathing

408
00:21:13,840 --> 00:21:15,570
due to something
that I've cued,

409
00:21:15,570 --> 00:21:18,781
maybe you take a step back,
and find your breath again.

410
00:21:21,810 --> 00:21:23,750
Relax your shoulders.

411
00:21:23,750 --> 00:21:25,720
Take a deep breath in,

412
00:21:25,720 --> 00:21:28,850
and slowly release the
hands back to the mat.

413
00:21:28,850 --> 00:21:29,880
Here comes our twist.

414
00:21:29,880 --> 00:21:33,420
So lift the right knee,
reach the right heel back,

415
00:21:33,420 --> 00:21:34,940
pull the left hip crease back,

416
00:21:34,940 --> 00:21:37,600
press away from your yoga
mat with your right hand,

417
00:21:37,600 --> 00:21:40,630
and then inhale, 
left fingertips to the sky,

418
00:21:40,630 --> 00:21:44,210
front knee over front ankle,
strong legs here.

419
00:21:44,210 --> 00:21:46,092
Breathe into your belly.

420
00:21:47,190 --> 00:21:49,510
Big twist here.

421
00:21:49,510 --> 00:21:50,920
Lengthening through the neck,

422
00:21:50,920 --> 00:21:52,730
so the right ear is not dropped.

423
00:21:52,730 --> 00:21:55,580
We are remembering that length,

424
00:21:55,580 --> 00:21:58,900
that integrity in the spine.

425
00:21:58,900 --> 00:22:02,730
Inhale, reach the left fingertips,
wiggle them,

426
00:22:02,730 --> 00:22:05,510
and then exhale, slow
and steady guide it back.

427
00:22:05,510 --> 00:22:07,720
Awesome, right knee
comes to the ground.

428
00:22:07,720 --> 00:22:09,830
We'll straighten
through the left leg.

429
00:22:09,830 --> 00:22:12,270
You can even peel
your left hip crease

430
00:22:12,270 --> 00:22:14,633
back with your left thumb,

431
00:22:15,960 --> 00:22:17,330
just to get a feel,

432
00:22:17,330 --> 00:22:19,900
and then bend your left knee,
and breathe here.

433
00:22:19,900 --> 00:22:21,906
A couple breaths.

434
00:22:28,130 --> 00:22:30,510
So the movement
and the experience

435
00:22:30,510 --> 00:22:34,400
is really coming
from the breath, right?

436
00:22:34,400 --> 00:22:37,460
It's a little bit challenging

437
00:22:38,940 --> 00:22:44,190
to catch up with the things
I love the most about yoga,

438
00:22:44,190 --> 00:22:46,070
if you're layering
the breath in last.

439
00:22:46,070 --> 00:22:48,707
So try to start 
with the breath here,

440
00:22:48,707 --> 00:22:49,840
especially on Day 1.

441
00:22:49,840 --> 00:22:51,100
And if you've been
practicing for a bit,

442
00:22:51,100 --> 00:22:53,230
this is a great
opportunity to refine,

443
00:22:53,230 --> 00:22:56,100
to kind of come back and
find more depth of breath

444
00:22:56,100 --> 00:23:00,540
as you initiate movements,
and soften, of course.

445
00:23:00,540 --> 00:23:03,133
Okay, here we go,
rolling through.

446
00:23:04,330 --> 00:23:06,410
Back knee lifts,
plant the palms.

447
00:23:06,410 --> 00:23:10,060
Step the left
foot back, Plank pose.

448
00:23:10,060 --> 00:23:13,793
Inhale in, exhale,
Downward Facing Dog.

449
00:23:14,920 --> 00:23:16,470
Now let's move with the breath.

450
00:23:16,470 --> 00:23:18,630
Inhale, lift the
right leg up high.

451
00:23:18,630 --> 00:23:21,210
Exhale, bring it forward.

452
00:23:21,210 --> 00:23:23,360
Lower the back knee down,

453
00:23:23,360 --> 00:23:28,050
and inhale, reach both
fingertips forward, up and back.

454
00:23:28,050 --> 00:23:29,260
Beautiful.

455
00:23:29,260 --> 00:23:31,080
Big breath in here.

456
00:23:31,080 --> 00:23:34,240
Exhale to bring it back down.

457
00:23:34,240 --> 00:23:35,960
Pull the right hip crease back.

458
00:23:35,960 --> 00:23:37,120
Straighten the front leg.

459
00:23:37,120 --> 00:23:39,180
As you inhale, look forward.

460
00:23:39,180 --> 00:23:41,510
Exhale, bring it
back to your lunge.

461
00:23:41,510 --> 00:23:42,630
Good, plant the palms.

462
00:23:42,630 --> 00:23:44,730
Step it right back
to Downward Facing Dog.

463
00:23:44,730 --> 00:23:46,340
Sorry, Benji.

464
00:23:46,340 --> 00:23:49,090
Inhale, lift the
left leg up high.

465
00:23:49,090 --> 00:23:52,440
Exhale, step that
left foot forward.

466
00:23:52,440 --> 00:23:53,620
Lower the right knee.

467
00:23:53,620 --> 00:23:55,850
Here we go, squeeze the inner
thighs towards the midline.

468
00:23:55,850 --> 00:23:59,380
As you inhale, sweep the
fingertips up toward the sky.

469
00:23:59,380 --> 00:24:01,579
And exhale, bring it down.

470
00:24:02,800 --> 00:24:05,070
Send the hips back,
straighten the front leg.

471
00:24:05,070 --> 00:24:07,360
Inhale, look forward.

472
00:24:07,360 --> 00:24:10,640
And exhale, rolling
through the left foot.

473
00:24:10,640 --> 00:24:12,070
Excellent, plant the palms.

474
00:24:12,070 --> 00:24:14,450
Step it back to Plank.

475
00:24:14,450 --> 00:24:18,350
Inhale in, exhale,
lower to the ground.

476
00:24:18,350 --> 00:24:22,800
Inhale for your Cobra,
nice and slow.

477
00:24:22,800 --> 00:24:25,170
And exhale, release.

478
00:24:25,170 --> 00:24:26,520
Beautiful, all right.

479
00:24:26,520 --> 00:24:28,890
From here, you're just
gonna come on to your elbows.

480
00:24:28,890 --> 00:24:30,240
Shift your hips to one side,

481
00:24:30,240 --> 00:24:33,410
and we're gonna
roll onto our backs.

482
00:24:33,410 --> 00:24:34,920
Yay.

483
00:24:34,920 --> 00:24:37,918
When you get there, 
hug your knees into your chest,

484
00:24:41,210 --> 00:24:42,749
and then rock
gently side to side,

485
00:24:42,749 --> 00:24:46,598
as you maybe snuggle
your shoulder blades down

486
00:24:46,598 --> 00:24:47,930
and underneath you.

487
00:24:47,930 --> 00:24:49,040
And if you're like,
what does that mean?

488
00:24:49,040 --> 00:24:50,050
Just create a little space

489
00:24:50,050 --> 00:24:52,294
between your
shoulders and your ears.

490
00:24:54,360 --> 00:24:56,910
Alright, then
find stillness here.

491
00:24:56,910 --> 00:24:59,280
You can hold onto the
knees here or the shins,

492
00:24:59,280 --> 00:25:01,820
or even hold on
to your pant leg.

493
00:25:01,820 --> 00:25:04,287
So find what feels good.

494
00:25:06,855 --> 00:25:08,470
And then take a deep breath in,

495
00:25:08,470 --> 00:25:11,060
and on an exhale,
just lift the head,

496
00:25:11,060 --> 00:25:12,993
the neck, the shoulders up.

497
00:25:14,950 --> 00:25:16,990
So you're in your version here.

498
00:25:16,990 --> 00:25:21,220
Squeezing, feeling that
contraction in the core muscles.

499
00:25:21,220 --> 00:25:24,540
Tomorrow, we will
fire them up a bit more,

500
00:25:24,540 --> 00:25:26,240
but don't be afraid.

501
00:25:28,550 --> 00:25:30,470
And then slowly release that.

502
00:25:30,470 --> 00:25:32,670
We're gonna walk the feet,
bring them down,

503
00:25:32,670 --> 00:25:35,010
just walk them to the
outer edge of your mat,

504
00:25:35,010 --> 00:25:38,503
and just windshield
wiper the knees one way,

505
00:25:39,730 --> 00:25:41,135
and then the other.

506
00:25:45,360 --> 00:25:47,560
And then you can
allow the knees to come in,

507
00:25:47,560 --> 00:25:50,540
just kind of knock together,
so you can rest your legs.

508
00:25:50,540 --> 00:25:52,870
They can touch, or you
can extend the legs out long.

509
00:25:52,870 --> 00:25:54,480
So your choice,

510
00:25:54,480 --> 00:25:57,270
or you can even bring the
soles of the feet together

511
00:25:57,270 --> 00:26:00,010
for to end in a little
Reclined Cobbler's Pose.

512
00:26:00,010 --> 00:26:03,862
So find a shape

513
00:26:03,862 --> 00:26:06,880
that feels great for 
you to end in today.

514
00:26:06,880 --> 00:26:08,440
And I would like
to invite all of us

515
00:26:08,440 --> 00:26:10,770
to bring our
hands onto our bodies,

516
00:26:10,770 --> 00:26:12,440
so bring your right
hand to your belly,

517
00:26:12,440 --> 00:26:14,390
and your left
hand to your heart.

518
00:26:16,090 --> 00:26:17,590
And close your eyes,

519
00:26:17,590 --> 00:26:19,620
and right away,
take a deep breath in,

520
00:26:19,620 --> 00:26:23,557
feel how that
inhale can move you,

521
00:26:25,630 --> 00:26:27,573
and it can change you.

522
00:26:30,300 --> 00:26:31,470
And same with exhale.

523
00:26:31,470 --> 00:26:33,828
Feel how it can move you,

524
00:26:35,650 --> 00:26:38,194
and how it can transform you.

525
00:26:43,020 --> 00:26:46,433
Continue to feel your
breath here for just a moment.

526
00:26:48,010 --> 00:26:50,550
Maybe inviting in some gratitude

527
00:26:52,150 --> 00:26:53,651
really for you.

528
00:26:57,880 --> 00:26:59,200
You're here.

529
00:27:01,520 --> 00:27:03,386
We've already begun.

530
00:27:04,920 --> 00:27:08,172
Day 1 is practically 
in the books.

531
00:27:13,400 --> 00:27:16,183
I almost said that like I
had an accent, in the books.

532
00:27:17,040 --> 00:27:19,173
I don't know what accent, but...

533
00:27:20,440 --> 00:27:21,898
It's such an honor,

534
00:27:23,520 --> 00:27:26,219
and a privilege,
and a pleasure to

535
00:27:28,090 --> 00:27:30,167
embark on this journey with you.

536
00:27:32,540 --> 00:27:34,232
Have a lot of
fun things in store.

537
00:27:34,232 --> 00:27:37,253
The hardest part
is getting here.

538
00:27:38,264 --> 00:27:39,943
So keep that in mind.

539
00:27:41,570 --> 00:27:43,624
Be kind to yourself.

540
00:27:47,490 --> 00:27:52,330
And please, with all the love,

541
00:27:53,017 --> 00:27:55,485
keep showing up.

542
00:28:00,190 --> 00:28:01,900
Take a deep breath in.

543
00:28:04,502 --> 00:28:07,247
And as you exhale, sigh
it out through the mouth.

544
00:28:09,989 --> 00:28:12,860
And we'll bring the
palms together if you like.

545
00:28:12,860 --> 00:28:15,381
Bring the thumbs
right up to the forehead.

546
00:28:18,770 --> 00:28:21,250
Right up to this area.

547
00:28:23,140 --> 00:28:26,573
Where we see things,
and just keep an open mind.

548
00:28:29,530 --> 00:28:31,998
As you move
throughout the rest of your day.

549
00:28:34,140 --> 00:28:36,120
Thank you again.

550
00:28:36,120 --> 00:28:39,347
I'll see you here tomorrow.

551
00:28:41,130 --> 00:28:44,623
'Til then, one last breath,
inhale, lots of love in.

552
00:28:46,779 --> 00:28:48,656
And lots of love out.

553
00:28:50,241 --> 00:28:53,510
On the invitation,
if you like to whisper,

554
00:28:54,450 --> 00:28:57,717
thank you or Namaste.

555
00:28:58,802 --> 00:29:01,717
(soft upbeat music)