1
00:00:00,300 --> 00:00:01,133
- Hey, everyone.

2
00:00:01,133 --> 00:00:03,810
Welcome to Move,
Your 30 Day Yoga Journey.

3
00:00:03,810 --> 00:00:05,800
I'm Adriene, 
and this is sweet Benji.

4
00:00:05,800 --> 00:00:08,570
And today is Day 2.

5
00:00:08,570 --> 00:00:11,374
Open, let's get started.

6
00:00:11,374 --> 00:00:13,959
(soft upbeat music)

7
00:00:26,670 --> 00:00:31,287
Alrighty, let's begin
in our comfortable seat.

8
00:00:31,287 --> 00:00:33,700
"Our" meaning
your comfortable seat.

9
00:00:33,700 --> 00:00:35,142
I'll come into mine.

10
00:00:36,525 --> 00:00:40,390
And let's start by bringing
the hands onto the body.

11
00:00:40,390 --> 00:00:43,203
Maybe left hand to the heart,
right hand to the belly.

12
00:00:45,350 --> 00:00:47,150
You made it.

13
00:00:47,150 --> 00:00:48,579
Here again.

14
00:00:49,850 --> 00:00:51,354
So honored

15
00:00:52,970 --> 00:00:57,440
that you would share your
valuable time and energy with me

16
00:00:59,090 --> 00:01:03,737
and with Benji and with
all of the beautiful

17
00:01:03,737 --> 00:01:07,370
people who are gathered here

18
00:01:07,370 --> 00:01:09,370
at this exact moment even,

19
00:01:09,370 --> 00:01:12,203
with you, with us,
to move together.

20
00:01:13,550 --> 00:01:15,663
Go ahead and
relax the shoulders.

21
00:01:16,710 --> 00:01:18,430
Drop your chin
slightly to your chest.

22
00:01:18,430 --> 00:01:19,800
Just find a gentle bow,

23
00:01:19,800 --> 00:01:22,050
kind of a bit of
reverence here in the beginning

24
00:01:22,050 --> 00:01:26,600
as we find a nice deep breath in.

25
00:01:28,610 --> 00:01:30,394
And a long breath out.

26
00:01:32,320 --> 00:01:35,440
Getting in the habit of
landing here in the moment,

27
00:01:35,440 --> 00:01:38,770
just as we
established yesterday,

28
00:01:38,770 --> 00:01:41,470
with whatever you got.

29
00:01:41,470 --> 00:01:45,683
So, there's no prerequisite,
no expectation.

30
00:01:50,790 --> 00:01:55,190
Just allowing the mere

31
00:01:55,190 --> 00:01:56,500
act of showing up

32
00:01:56,500 --> 00:02:00,143
to guide us into
the next moment,

33
00:02:01,120 --> 00:02:03,372
to open

34
00:02:05,201 --> 00:02:08,347
a new door or 
a new window

35
00:02:10,500 --> 00:02:12,020
into the next present moment

36
00:02:12,020 --> 00:02:13,620
and into the
next present moment.

37
00:02:13,620 --> 00:02:14,850
So, you don't have
to get too worried

38
00:02:14,850 --> 00:02:16,560
about kind of where we're going

39
00:02:16,560 --> 00:02:19,150
or what you're
supposed to be doing,

40
00:02:19,150 --> 00:02:24,150
allow yourself 
to be present here.

41
00:02:24,150 --> 00:02:26,053
And then of course, we'll use

42
00:02:26,053 --> 00:02:30,545
the most amazing 
tool of the breath to

43
00:02:32,950 --> 00:02:36,890
help guide us there.

44
00:02:36,890 --> 00:02:38,963
So, inhale in deeply.

45
00:02:40,130 --> 00:02:42,180
Exhale completely,
release the hands.

46
00:02:42,180 --> 00:02:44,573
Come forward onto all fours.

47
00:02:46,270 --> 00:02:49,120
Spread the fingertips wide,

48
00:02:49,120 --> 00:02:51,110
wrists underneath the shoulders

49
00:02:51,110 --> 00:02:53,270
and maybe even a
little bit wider today.

50
00:02:53,270 --> 00:02:56,320
So, keep playing, knees
underneath the hip points,

51
00:02:56,320 --> 00:02:59,710
or maybe even just
a tad wider today.

52
00:02:59,710 --> 00:03:03,300
Take a second and look
at Benji on the screen.

53
00:03:03,300 --> 00:03:06,130
He's leaning his head up
against the sill, oh my gosh.

54
00:03:06,130 --> 00:03:08,260
Okay, now bring
your gaze back down

55
00:03:08,260 --> 00:03:10,060
and let's find the
breath together again.

56
00:03:10,060 --> 00:03:12,620
Inhale, moving the spine.

57
00:03:12,620 --> 00:03:16,403
So, drop the belly, open
your heart, look forward.

58
00:03:17,450 --> 00:03:19,190
Exhale, round the spine.

59
00:03:19,190 --> 00:03:21,350
Think about opening 
the back body here

60
00:03:21,350 --> 00:03:22,773
as you draw the navel up.

61
00:03:23,720 --> 00:03:27,050
Inhale, open the heart forward.

62
00:03:27,050 --> 00:03:29,470
Feel that stretch
through the belly.

63
00:03:29,470 --> 00:03:32,570
Exhale round through the spine.

64
00:03:32,570 --> 00:03:36,080
Navel draws up, we
open through the back body.

65
00:03:36,080 --> 00:03:39,280
One more time, inhale,
opening through the front body.

66
00:03:41,230 --> 00:03:44,250
And exhale,
rounding through the spine,

67
00:03:44,250 --> 00:03:46,257
opening through the back body.

68
00:03:47,540 --> 00:03:52,540
Inhale to a nice neutral spine,
this Tabletop Position.

69
00:03:53,600 --> 00:03:56,630
Good, then we're gonna
bump the hips to the left.

70
00:03:56,630 --> 00:04:00,060
Turn your gaze to look
past your right shoulders

71
00:04:00,060 --> 00:04:02,390
in our opening up
through the left side body.

72
00:04:02,390 --> 00:04:04,370
And if you're into it,

73
00:04:04,370 --> 00:04:07,180
we're gonna take the left
fingertips behind the left ear

74
00:04:07,180 --> 00:04:11,330
and just reach it beyond the
front right corner of your mat.

75
00:04:11,330 --> 00:04:13,650
So, really opening up
through that left side body,

76
00:04:13,650 --> 00:04:16,199
maybe lift your left
thumb up just a bit.

77
00:04:17,570 --> 00:04:22,170
Inhale in. Use your
exhale to melt it back to center

78
00:04:22,170 --> 00:04:24,700
and we'll switch.
Bump the hips to the right,

79
00:04:24,700 --> 00:04:27,220
turn slowly to look
past your left shoulder,

80
00:04:27,220 --> 00:04:29,300
maybe towards your left toes.

81
00:04:29,300 --> 00:04:32,250
Feel that stretch in
the right side body,

82
00:04:32,250 --> 00:04:35,900
that opening through
the right waistline.

83
00:04:35,900 --> 00:04:37,910
Then we can add the
right hand if you like,

84
00:04:37,910 --> 00:04:39,840
right fingertips
go behind the ear

85
00:04:39,840 --> 00:04:43,460
and we reach beyond the
front left corner of the mat.

86
00:04:43,460 --> 00:04:46,120
Let me be lifting
the right thumb up,

87
00:04:46,120 --> 00:04:49,330
breathe as you
breathe and feel that opening

88
00:04:49,330 --> 00:04:52,530
in the right side body,
right shoulder,

89
00:04:52,530 --> 00:04:55,890
and then slowly
exhale to release.

90
00:04:55,890 --> 00:04:58,350
Great, drop the hands down.

91
00:04:58,350 --> 00:05:01,220
Excuse me, drop the
elbows down where the hands are.

92
00:05:01,220 --> 00:05:03,690
Palms stay face down here.

93
00:05:03,690 --> 00:05:05,740
As we walk the knees back,

94
00:05:05,740 --> 00:05:07,470
opening up through
the front body again,

95
00:05:07,470 --> 00:05:11,320
melting the heart towards
the earth for a Puppy Posture

96
00:05:11,320 --> 00:05:14,010
or Heart-to-Earth Pose,
Anahatasan.

97
00:05:14,010 --> 00:05:17,290
So, take three to
five breaths here.

98
00:05:17,290 --> 00:05:20,115
Maybe the head comes down
to the ground, maybe not.

99
00:05:22,240 --> 00:05:25,920
Lifting the hip creases
actively up towards the sky,

100
00:05:25,920 --> 00:05:28,830
drawing the navel in just
a bit to engage the core,

101
00:05:28,830 --> 00:05:31,263
to support the back,
to support the spine.

102
00:05:32,809 --> 00:05:35,170
And this is a big
heart opener here.

103
00:05:35,170 --> 00:05:36,463
So, breathe deep.

104
00:05:37,310 --> 00:05:40,583
Press into your fingertips,
press into the tops of the feet.

105
00:05:44,230 --> 00:05:47,030
Lovely, slow and steady,

106
00:05:47,030 --> 00:05:50,210
carve a line with
your nose forward,

107
00:05:50,210 --> 00:05:53,110
allow your heart to
slowly shift forward,

108
00:05:53,110 --> 00:05:55,770
shoulders over the elbows.

109
00:05:55,770 --> 00:05:57,600
Walk the toes
back just a little bit

110
00:05:57,600 --> 00:06:00,073
as we come into a
Sphinx Posture here.

111
00:06:01,330 --> 00:06:03,620
Notice if the
arms have moved here,

112
00:06:03,620 --> 00:06:05,423
bring them back to parallel.

113
00:06:06,490 --> 00:06:09,770
So, lots of attention to
that which is touching the ground

114
00:06:09,770 --> 00:06:12,563
here in our asana,
being really specific.

115
00:06:14,970 --> 00:06:17,180
Okay, and then we'll
tuck the chin into the chest,

116
00:06:17,180 --> 00:06:19,130
press into your foundation,
tops of the feet,

117
00:06:19,130 --> 00:06:23,210
pubic bone, elbows, 
knuckles, fingertips,

118
00:06:23,210 --> 00:06:25,570
and then we'll
slowly lift the chin.

119
00:06:25,570 --> 00:06:27,720
Careful not to crunch
the back of the neck.

120
00:06:29,000 --> 00:06:31,700
And then carving a
line through space,

121
00:06:31,700 --> 00:06:35,703
right nose over to
the right shoulder.

122
00:06:37,000 --> 00:06:39,660
I just saw a falling leaf,

123
00:06:39,660 --> 00:06:43,770
just noticing sensation.

124
00:06:43,770 --> 00:06:45,840
Taking it all in.

125
00:06:45,840 --> 00:06:48,381
Feeling maybe someone

126
00:06:48,381 --> 00:06:51,110
give you an imaginary kiss

127
00:06:51,110 --> 00:06:53,320
on the left side of
your neck, ooh, thank you.

128
00:06:53,320 --> 00:06:55,330
And then coming back to center

129
00:06:55,330 --> 00:06:57,480
and taking it
slowly to the other side.

130
00:06:57,480 --> 00:06:59,693
Dig into your right elbow.

131
00:07:00,550 --> 00:07:02,100
Feel that nice opening up

132
00:07:02,100 --> 00:07:03,580
through the
muscles of the neck here,

133
00:07:03,580 --> 00:07:05,731
shoulder blades
are drawing together.

134
00:07:07,770 --> 00:07:11,560
Lovely, and then
slowly come back to center,

135
00:07:11,560 --> 00:07:13,200
keep the elbows where they are.

136
00:07:13,200 --> 00:07:15,803
And we're just gonna
interlace the fingertips here.

137
00:07:17,450 --> 00:07:20,140
Alright, if you pray,

138
00:07:20,140 --> 00:07:22,700
you can just say a
little prayer here (chuckles)

139
00:07:23,630 --> 00:07:26,617
or maybe just
whisper quietly to yourself,

140
00:07:26,617 --> 00:07:28,440
"I love you."

141
00:07:28,440 --> 00:07:29,273
And then here we go.

142
00:07:29,273 --> 00:07:31,900
As promised yesterday,
let's wake up those core muscles.

143
00:07:31,900 --> 00:07:34,180
So, curl the toes under,
inhale in,

144
00:07:34,180 --> 00:07:36,040
take that I love you
or that prayer with you

145
00:07:36,040 --> 00:07:37,780
as you lift the hips up high,

146
00:07:37,780 --> 00:07:40,253
send the heels
back forearm Plank.

147
00:07:41,480 --> 00:07:44,040
Now, crown of the head
reaches forward, tail back.

148
00:07:44,040 --> 00:07:48,200
We have this
ongoing image of the spine

149
00:07:49,200 --> 00:07:50,560
from the crown to the tail.

150
00:07:50,560 --> 00:07:52,940
So, keeping the neck involved,

151
00:07:52,940 --> 00:07:56,853
always remembering that it
is an extension of the spine.

152
00:07:57,720 --> 00:08:00,080
You're here for three,
you got this.

153
00:08:00,080 --> 00:08:03,490
Two, one, slowly lower
all the way to the belly.

154
00:08:03,490 --> 00:08:05,683
Nice work, release the hands,

155
00:08:05,683 --> 00:08:09,110
draw the palms back in
line with the rib cage,

156
00:08:09,110 --> 00:08:11,010
squeeze the elbows
into the side body

157
00:08:11,010 --> 00:08:12,379
and let's open 
up to the chest here,

158
00:08:12,379 --> 00:08:15,852
Baby Cobra, inhale, lift up.

159
00:08:15,852 --> 00:08:18,420
And exhale to release.

160
00:08:18,420 --> 00:08:20,620
Good, from here,
curl the toes under,

161
00:08:20,620 --> 00:08:22,460
press up to Tabletop Position.

162
00:08:24,040 --> 00:08:26,680
And then continue the
journey up nice and slow,

163
00:08:26,680 --> 00:08:29,233
Downward Facing Dog,
hips up high,

164
00:08:30,720 --> 00:08:32,640
softening through the neck.

165
00:08:32,640 --> 00:08:35,550
Take some soft easy
movement here, that feels good,

166
00:08:35,550 --> 00:08:38,273
as you begin to
gently deepen your breath.

167
00:08:41,360 --> 00:08:42,940
Now, any stress or tension

168
00:08:42,940 --> 00:08:46,800
that you might've come
onto this mat with today,

169
00:08:46,800 --> 00:08:48,650
see if you can
allow it to spill off,

170
00:08:48,650 --> 00:08:50,610
kind of let it go for now.

171
00:08:50,610 --> 00:08:52,514
You can always pick it up later.

172
00:08:53,950 --> 00:08:59,130
So, creating some nice, 
fresh, new open space

173
00:08:59,130 --> 00:09:00,290
to breathe,

174
00:09:01,400 --> 00:09:06,890
to follow kind of
what feels good sensation,

175
00:09:08,340 --> 00:09:13,420
welcoming in new patterns,
new ways of moving,

176
00:09:13,420 --> 00:09:15,843
of breathing, of being.

177
00:09:17,520 --> 00:09:19,760
So, it's one thing to just
say open mind, open heart,

178
00:09:19,760 --> 00:09:21,930
but really putting into practice

179
00:09:21,930 --> 00:09:25,160
is such a difficult
and beautiful thing.

180
00:09:25,160 --> 00:09:28,090
And that's really what
this journey is all about.

181
00:09:28,090 --> 00:09:29,470
So, here we go.

182
00:09:29,470 --> 00:09:32,890
Inhale, lift the right leg
up high, Three Legged Dog,

183
00:09:32,890 --> 00:09:35,340
exhale, shift it
all the way forward,

184
00:09:35,340 --> 00:09:37,320
lower the back
knee to the ground.

185
00:09:37,320 --> 00:09:39,730
And again, you can
stay here nice and low,

186
00:09:39,730 --> 00:09:43,810
breathing mindfully, deeply
present with this sensation.

187
00:09:43,810 --> 00:09:47,430
Stay here, if that's what
feels best in your body today,

188
00:09:47,430 --> 00:09:50,170
otherwise we're gonna
uncurl the back foot.

189
00:09:50,170 --> 00:09:53,210
So, toes uncurl, press
into the top of the left foot,

190
00:09:53,210 --> 00:09:55,470
and we'll send the
fingertips forward,

191
00:09:55,470 --> 00:09:59,550
swim them around and to
interlace behind the back.

192
00:09:59,550 --> 00:10:03,070
Draw the knuckles down
and away from your body,

193
00:10:03,070 --> 00:10:05,386
front knee over front ankle.

194
00:10:05,386 --> 00:10:07,930
Drop your chin to your chest.

195
00:10:07,930 --> 00:10:10,190
Feel the shoulder
blades melt down,

196
00:10:10,190 --> 00:10:14,500
and then when you're ready,
lift the chin, lift your heart,

197
00:10:14,500 --> 00:10:17,900
breathe nice and wide,
lateral breath.

198
00:10:17,900 --> 00:10:20,761
Fill the lungs, the ribcage.

199
00:10:23,910 --> 00:10:26,860
Beautiful, then
slowly release the bind,

200
00:10:26,860 --> 00:10:28,380
stay where you
are in the low body

201
00:10:28,380 --> 00:10:30,670
and just sweep the
arms all the way up.

202
00:10:30,670 --> 00:10:32,850
Full Crescent, inhale in.

203
00:10:32,850 --> 00:10:34,840
Exhale, wiggle the fingertips

204
00:10:34,840 --> 00:10:37,310
as you bring it all the
way down to the ground.

205
00:10:37,310 --> 00:10:39,710
Curl the back toes under,
lift the back knee,

206
00:10:39,710 --> 00:10:42,660
pull the right hip crease
back as you find your twist,

207
00:10:42,660 --> 00:10:46,630
inhale, right fingertips
all the way up towards the sky.

208
00:10:46,630 --> 00:10:48,010
Good, breathe in.

209
00:10:48,010 --> 00:10:49,400
Wiggle the right fingertips.

210
00:10:49,400 --> 00:10:51,970
Breathe out as you
slowly bring that right hand

211
00:10:51,970 --> 00:10:53,930
back down to the earth.

212
00:10:53,930 --> 00:10:57,530
Good, plant the palms, step
the right toes all the way back,

213
00:10:57,530 --> 00:11:00,440
hips up high,
Downward Facing Dog.

214
00:11:00,440 --> 00:11:03,397
Inhale in deeply.

215
00:11:03,397 --> 00:11:06,110
And exhale to let something go,

216
00:11:06,110 --> 00:11:09,213
create some nice new open space.

217
00:11:10,700 --> 00:11:11,533
Good, here we go.

218
00:11:11,533 --> 00:11:14,450
Inhale, lift the left
leg high, Three Legged Dog.

219
00:11:14,450 --> 00:11:16,220
Nice and slow,
there's no need to rush

220
00:11:16,220 --> 00:11:19,360
as you slowly step
the left foot forward

221
00:11:19,360 --> 00:11:22,483
and gently bring the
right knee to the ground.

222
00:11:23,550 --> 00:11:25,600
Again, stay here.

223
00:11:25,600 --> 00:11:27,990
If you need to, this
is where we are, right?

224
00:11:27,990 --> 00:11:31,590
Noticing we practiced
yesterday being here, right?

225
00:11:31,590 --> 00:11:34,050
Not somewhere where we
think we're supposed to be,

226
00:11:34,050 --> 00:11:37,120
but really practicing
listening being here.

227
00:11:37,120 --> 00:11:39,070
So, stay here if you like.

228
00:11:39,070 --> 00:11:40,760
Everyone, squeeze the 
inner thighs together,

229
00:11:40,760 --> 00:11:42,370
find that lift
from the pelvic floor,

230
00:11:42,370 --> 00:11:43,930
front knee over front ankle.

231
00:11:43,930 --> 00:11:47,350
And maybe we
uncurl the back toes,

232
00:11:47,350 --> 00:11:49,020
we send the fingertips forward.

233
00:11:49,020 --> 00:11:51,430
We move from center as we reach,

234
00:11:51,430 --> 00:11:53,450
swim the arms
around and reach behind,

235
00:11:53,450 --> 00:11:56,170
maybe opposite thumb
on top of this time.

236
00:11:56,170 --> 00:12:00,070
So, a little bit
different in this bind.

237
00:12:00,070 --> 00:12:00,903
Maybe opposite thumb

238
00:12:00,903 --> 00:12:03,090
on top of the one
that feels a little wonky.

239
00:12:04,070 --> 00:12:07,573
Good stuff for the brain.
Knuckles go down and away.

240
00:12:10,240 --> 00:12:14,659
So, I know everyone knows this,
but I think it's my job here

241
00:12:17,150 --> 00:12:19,290
to remind you to focus
on what it feels like,

242
00:12:19,290 --> 00:12:21,510
not on what it looks like.

243
00:12:21,510 --> 00:12:22,850
Squeeze the inner thighs together.

244
00:12:22,850 --> 00:12:27,280
Find that support from within,
drop the chin to the chest,

245
00:12:27,280 --> 00:12:31,307
and when you're ready,
then lift the chin to the sky.

246
00:12:32,759 --> 00:12:36,610
So, you're creating a nice
strong base, making it yours.

247
00:12:38,070 --> 00:12:41,032
Nice, full, long, deep breaths.

248
00:12:44,860 --> 00:12:46,470
Then release the bind slowly,

249
00:12:46,470 --> 00:12:48,700
send the fingertips forward,
up and back.

250
00:12:48,700 --> 00:12:50,550
Keep the chest lifted,
heart lifted,

251
00:12:50,550 --> 00:12:54,590
navel drawing in and up,
pelvic floor lifting.

252
00:12:54,590 --> 00:12:56,080
Good, then wiggle the fingertips

253
00:12:56,080 --> 00:12:58,790
to slowly guide it back
down to the mat, beautiful.

254
00:12:58,790 --> 00:13:00,300
Right hand comes to the earth.

255
00:13:00,300 --> 00:13:02,000
We lift up that back knee,

256
00:13:02,000 --> 00:13:05,900
strong legs, building
strength here each day

257
00:13:05,900 --> 00:13:06,733
with every breath,

258
00:13:06,733 --> 00:13:09,483
inhale, send the left
fingertips up towards the sky.

259
00:13:11,050 --> 00:13:14,030
Pull the left hip crease back
and then reach that right heel

260
00:13:14,030 --> 00:13:15,820
towards the back
edge of your mat.

261
00:13:15,820 --> 00:13:16,653
Big twist here.

262
00:13:16,653 --> 00:13:20,030
So, big breath, inhale,
wiggle the left fingertips.

263
00:13:20,030 --> 00:13:23,750
And then exhale slow and steady,
guide it back down.

264
00:13:23,750 --> 00:13:24,720
Plant the palms.

265
00:13:24,720 --> 00:13:28,460
This time, step it
back to Plank or Half Plank

266
00:13:28,460 --> 00:13:30,610
so you can lower the knees.

267
00:13:30,610 --> 00:13:32,980
Good, breathe in here.

268
00:13:32,980 --> 00:13:35,020
So, we're gonna kind of puff up

269
00:13:35,020 --> 00:13:36,610
through the upper
back here in Plank

270
00:13:36,610 --> 00:13:38,950
so you're not collapsed
in the shoulder blades.

271
00:13:38,950 --> 00:13:40,010
This is really common.

272
00:13:40,010 --> 00:13:43,290
So, see if you can
create almost a doming effect.

273
00:13:43,290 --> 00:13:45,700
So, you're pressing
away from your yoga mat.

274
00:13:45,700 --> 00:13:48,046
Your hip points
are kind of tucking in

275
00:13:48,046 --> 00:13:49,410
towards your shoulders

276
00:13:49,410 --> 00:13:53,010
so you feel your full
abdominal wall turn on.

277
00:13:53,010 --> 00:13:54,193
We're here for three.

278
00:13:55,110 --> 00:13:58,580
We're here for two,
we're here for one.

279
00:13:58,580 --> 00:14:03,180
Slowly lower the knees and
send it back Child's Pose.

280
00:14:03,180 --> 00:14:06,360
Take a deep breath in here,
close your eyes,

281
00:14:06,360 --> 00:14:08,317
and exhale, let it all go.

282
00:14:09,740 --> 00:14:11,250
Good, twice more like that.

283
00:14:11,250 --> 00:14:14,053
Inhale deeply, lots of love in.

284
00:14:16,060 --> 00:14:18,717
And maybe sigh it out through
the mouth, let it all go.

285
00:14:19,830 --> 00:14:21,550
And one more time, don't think,

286
00:14:21,550 --> 00:14:22,890
just breathe, here we go.

287
00:14:22,890 --> 00:14:25,008
Big inhale in through the nose.

288
00:14:27,352 --> 00:14:29,240
And exhale out
through the nose or mouth,

289
00:14:29,240 --> 00:14:30,607
you get to choose.

290
00:14:32,210 --> 00:14:35,430
Sweet, slowly come
all the way back up,

291
00:14:35,430 --> 00:14:39,110
curl the toes under, and let's
send it back up to all fours.

292
00:14:39,110 --> 00:14:41,210
Excuse me, back up
to Downward Facing Dog.

293
00:14:42,890 --> 00:14:45,930
Inhale in deeply here,
hips up high.

294
00:14:45,930 --> 00:14:47,940
Exhale as you pedal it out,

295
00:14:47,940 --> 00:14:53,360
noticing what it feels
like to create the shape today.

296
00:14:55,620 --> 00:14:56,827
Today.

297
00:14:58,680 --> 00:14:59,930
Great, then we're
gonna go for a little walk.

298
00:14:59,930 --> 00:15:02,080
So, you're gonna cross
one foot over the other

299
00:15:02,080 --> 00:15:04,250
nice and slow.

300
00:15:04,250 --> 00:15:06,700
No rush as we slowly walk up

301
00:15:06,700 --> 00:15:08,050
towards the front of the mat,

302
00:15:08,050 --> 00:15:13,240
and careful not to blast
through these transitions.

303
00:15:13,240 --> 00:15:15,930
So, I like to really slow down
this silly criss-cross walk,

304
00:15:15,930 --> 00:15:16,857
because you start to notice,

305
00:15:16,857 --> 00:15:18,761
"Oh yeah, I feel
that in my foot."

306
00:15:18,761 --> 00:15:20,111
"I feel that in my Achilles."

307
00:15:20,111 --> 00:15:21,404
"I feel that in
the arch of my foot."

308
00:15:21,404 --> 00:15:22,627
"I feel that in my calf."

309
00:15:22,627 --> 00:15:24,770
"I feel that in my belly."

310
00:15:24,770 --> 00:15:27,800
So, get in the habit of
slowing things down here

311
00:15:29,700 --> 00:15:32,400
and then we'll meet
with knees slightly bent

312
00:15:32,400 --> 00:15:34,770
in a Forward Fold
at the top of the mat.

313
00:15:34,770 --> 00:15:36,773
Again, peek at me
anytime you need.

314
00:15:38,020 --> 00:15:40,693
And we'll just allow
the head to hang here,

315
00:15:41,780 --> 00:15:43,320
opening up through the low back

316
00:15:43,320 --> 00:15:45,345
so make sure you
bend those knees.

317
00:15:47,450 --> 00:15:49,450
And we'll clasp
opposite elbow here,

318
00:15:49,450 --> 00:15:51,720
rock a little side to side,

319
00:15:51,720 --> 00:15:55,490
creating more open
space in the back body

320
00:15:55,490 --> 00:15:58,176
and the side body, the waist.

321
00:15:59,810 --> 00:16:03,973
And allowing the
blood to flow to the head.

322
00:16:05,330 --> 00:16:07,124
Take a deep breath in.

323
00:16:08,550 --> 00:16:11,560
Use your exhale
to release the hands.

324
00:16:11,560 --> 00:16:13,320
Bend the knees even more,

325
00:16:13,320 --> 00:16:15,360
press into all
four corners of the feet

326
00:16:15,360 --> 00:16:19,530
and slowly begin to roll it
up to standing nice and slow,

327
00:16:19,530 --> 00:16:22,163
slow, slow, slow it down.

328
00:16:23,450 --> 00:16:25,870
And we rise up together,

329
00:16:25,870 --> 00:16:29,558
moving into Mountain Pose.

330
00:16:31,640 --> 00:16:32,950
Close your eyes here,

331
00:16:32,950 --> 00:16:34,620
lengthen through
the crown of your head.

332
00:16:34,620 --> 00:16:38,721
Just allow your fingertips to
open and be soft at your side.

333
00:16:40,400 --> 00:16:41,940
Lift up through the chest,

334
00:16:41,940 --> 00:16:44,633
relax the shoulder
blades down the body.

335
00:16:45,830 --> 00:16:48,696
Notice where you might
be gripping or holding.

336
00:16:51,339 --> 00:16:55,769
Then allow your breath 
to move your Mountain.

337
00:16:57,830 --> 00:17:00,906
And yes, absolutely,
there's a huge metaphor there.

338
00:17:07,380 --> 00:17:10,440
Lovely, then from here,
bat the eyelashes open,

339
00:17:10,440 --> 00:17:13,620
we're gonna send the
fingertips behind, interlace,

340
00:17:13,620 --> 00:17:16,540
open up through the pecs,
the pectorals,

341
00:17:16,540 --> 00:17:17,987
open up through the chest.

342
00:17:17,987 --> 00:17:21,390
And just notice if
the tailbone has become

343
00:17:21,390 --> 00:17:24,870
kind of reaching towards
the back of the mat here

344
00:17:24,870 --> 00:17:27,720
and see if you can just bring
your center underneath you.

345
00:17:27,720 --> 00:17:29,710
So, I used to say,
"Tuck to your pelvis."

346
00:17:29,710 --> 00:17:31,960
Then I used to say,
"Lengthen your tailbone,"

347
00:17:32,750 --> 00:17:33,563
because there's so many

348
00:17:33,563 --> 00:17:35,600
different bodies 
practicing here,

349
00:17:35,600 --> 00:17:36,730
just make adjustments

350
00:17:36,730 --> 00:17:39,310
so that you feel like
your head and your heart

351
00:17:39,310 --> 00:17:41,470
and your pelvis
are in alignment.

352
00:17:41,470 --> 00:17:43,280
And we'll just start there.

353
00:17:43,280 --> 00:17:46,240
Okay, one more breath
opening up through the throat,

354
00:17:46,240 --> 00:17:48,444
the chest, the pecs.

355
00:17:49,680 --> 00:17:52,230
Good, then bend your knees,
release the bind.

356
00:17:52,230 --> 00:17:53,790
Inhale, reach for the sky.

357
00:17:53,790 --> 00:17:55,640
Big breath, big stretch.

358
00:17:55,640 --> 00:17:59,190
Exhale Forward Fold 
all the way down.

359
00:17:59,190 --> 00:18:02,130
Inhale, slide the hands
all the way up to the thighs,

360
00:18:02,130 --> 00:18:04,170
find length in the spine here.

361
00:18:04,170 --> 00:18:05,610
Draw the
shoulder blades together.

362
00:18:05,610 --> 00:18:07,550
Nice, long, beautiful neck.

363
00:18:07,550 --> 00:18:11,500
Sweet, exhale slowly,
fold it all the way down.

364
00:18:11,500 --> 00:18:13,730
Standing Forward Fold.

365
00:18:13,730 --> 00:18:15,590
Beautiful, from here,
listen carefully.

366
00:18:15,590 --> 00:18:16,880
Bring the fingertips to the mat.

367
00:18:16,880 --> 00:18:18,760
You can bend your
knees as much as you need.

368
00:18:18,760 --> 00:18:20,850
As you bend your knees,
fingertips come to the mat

369
00:18:20,850 --> 00:18:23,680
and we're gonna slowly
send the left foot back.

370
00:18:23,680 --> 00:18:27,150
So, we know we have been in
this lunge with the knee down.

371
00:18:27,150 --> 00:18:28,920
Now we're gonna try
this lunge with the knee up,

372
00:18:28,920 --> 00:18:31,110
but feel free to
lower the knee at any time.

373
00:18:31,110 --> 00:18:31,943
Here we go.

374
00:18:31,943 --> 00:18:34,745
Inhale, 
send the fingertips forward,

375
00:18:34,745 --> 00:18:36,970
swim them around,

376
00:18:36,970 --> 00:18:39,950
interlace, 
draw the knuckles down,

377
00:18:39,950 --> 00:18:42,743
and we open up here,
front knee over front ankle,

378
00:18:44,130 --> 00:18:45,731
head over heart.

379
00:18:49,010 --> 00:18:51,140
Strong base.

380
00:18:51,140 --> 00:18:53,396
Maybe we send the gaze up.

381
00:18:54,340 --> 00:18:59,340
Beautiful, breathe,
breathe into the side body here.

382
00:18:59,920 --> 00:19:01,120
Good.

383
00:19:01,120 --> 00:19:04,650
Now, keep the legs strong as
you release the fingertips down

384
00:19:04,650 --> 00:19:07,820
to come forward and up,
nice full high lunge here,

385
00:19:07,820 --> 00:19:09,050
big breath.

386
00:19:09,050 --> 00:19:11,660
Maybe imagine you're
holding a big beach ball here.

387
00:19:11,660 --> 00:19:14,150
So, lots of energy
in the fingertips.

388
00:19:14,150 --> 00:19:18,583
Beautiful, then slowly release
going right into that lunge.

389
00:19:18,583 --> 00:19:19,706
Right into 
that twist, excuse me,

390
00:19:19,706 --> 00:19:21,570
left hand to the ground,

391
00:19:21,570 --> 00:19:23,810
right fingertips to the sky.

392
00:19:23,810 --> 00:19:26,500
Nice high lunge here,
breathe in.

393
00:19:26,500 --> 00:19:27,540
And as you breathe out,

394
00:19:27,540 --> 00:19:29,590
bring the right hand
back down to the earth.

395
00:19:29,590 --> 00:19:31,030
Great, plant the palms,

396
00:19:31,030 --> 00:19:33,470
step it back for a
Plank or Half Plank.

397
00:19:33,470 --> 00:19:35,610
Feel free to
gently lower those knees.

398
00:19:35,610 --> 00:19:37,440
Then we'll squeeze the
elbows into the side body

399
00:19:37,440 --> 00:19:40,420
as we slowly lower all
the way down to the belly.

400
00:19:40,420 --> 00:19:42,830
Inhale, open up
through the chest,

401
00:19:42,830 --> 00:19:45,313
lift your heart, Cobra.

402
00:19:46,340 --> 00:19:49,823
And exhale, soft and slowly,
bring it down.

403
00:19:50,760 --> 00:19:54,250
Curl the toes under,
inhale in, listen carefully.

404
00:19:54,250 --> 00:19:57,900
Exhale, power up to Plank,
you got this.

405
00:19:57,900 --> 00:20:01,940
Gaze down, quietly whisper
to yourself, "I am strong."

406
00:20:01,940 --> 00:20:02,920
I am strong.

407
00:20:02,920 --> 00:20:05,640
And then send the
hips up high and back.

408
00:20:05,640 --> 00:20:10,130
Beautiful, take three
breaths here, in and out,

409
00:20:10,130 --> 00:20:13,156
in and out, in and out.

410
00:20:26,270 --> 00:20:28,150
And softly bend the knees.

411
00:20:28,150 --> 00:20:30,520
Listen carefully, 
just step the left foot up.

412
00:20:30,520 --> 00:20:32,383
The left foot
comes all the way up.

413
00:20:33,250 --> 00:20:34,620
Find your nice strong footing.

414
00:20:34,620 --> 00:20:37,510
Again, we know we can always
bring the right knee down.

415
00:20:37,510 --> 00:20:39,340
Otherwise, keep
it nice and lifted,

416
00:20:39,340 --> 00:20:41,460
really reach
your right heel back,

417
00:20:41,460 --> 00:20:42,790
pull the left hip, crease back,

418
00:20:42,790 --> 00:20:44,690
squeeze the inner
thighs to the midline.

419
00:20:44,690 --> 00:20:46,770
Find your core muscles,
your center,

420
00:20:46,770 --> 00:20:48,180
as you reach forward,

421
00:20:48,180 --> 00:20:51,170
swim the
fingertips around knuckles,

422
00:20:51,170 --> 00:20:53,780
fingertips interlace and
knuckles go down and away.

423
00:20:53,780 --> 00:20:56,073
Maybe you do the
opposite bind on this side.

424
00:20:56,940 --> 00:20:59,290
Opening up through the chest,

425
00:20:59,290 --> 00:21:01,990
stretching through 
that back foot.

426
00:21:01,990 --> 00:21:06,460
The Achilles,
pulling that left hip back,

427
00:21:06,460 --> 00:21:08,849
drawing the navel in and up.

428
00:21:11,610 --> 00:21:13,670
Beautiful, then
releasing the bind,

429
00:21:13,670 --> 00:21:17,080
sending the
fingertips forward, up and back.

430
00:21:17,080 --> 00:21:19,500
Big gesture here, breathe deep.

431
00:21:19,500 --> 00:21:21,750
Imagine you're
holding a big beach ball.

432
00:21:21,750 --> 00:21:24,310
Maybe just giving
some energy, some life,

433
00:21:24,310 --> 00:21:28,460
some creativity and
imagination to these shapes

434
00:21:28,460 --> 00:21:30,030
to help guide the way.

435
00:21:30,030 --> 00:21:32,190
Good, inhale in.

436
00:21:32,190 --> 00:21:35,370
Exhale, wiggle the fingertips
right into your twist,

437
00:21:35,370 --> 00:21:38,450
right hand to the ground,
left fingertips to the sky.

438
00:21:38,450 --> 00:21:40,550
So, left knee is gonna
want to come out here,

439
00:21:40,550 --> 00:21:43,840
press down through the
ball joint of that left big toe

440
00:21:43,840 --> 00:21:46,620
to keep that
left knee hugging in.

441
00:21:47,810 --> 00:21:50,420
Breathe into all four
sides of the torso here.

442
00:21:50,420 --> 00:21:52,380
Wiggle the left fingertips

443
00:21:52,380 --> 00:21:57,240
and allow your exhale to guide
it back down to your lunge.

444
00:21:57,240 --> 00:22:00,220
Amazing, step
the left foot back.

445
00:22:00,220 --> 00:22:04,360
Strong Plank or Half
Plank here, you got this.

446
00:22:04,360 --> 00:22:08,140
So, open up through
the upper back body

447
00:22:08,140 --> 00:22:11,920
by sending your fingertips down

448
00:22:11,920 --> 00:22:13,740
well beyond through your mat.

449
00:22:13,740 --> 00:22:16,270
So, press away,
use your imagination,

450
00:22:16,270 --> 00:22:17,520
feel that doming effect.

451
00:22:17,520 --> 00:22:20,070
If the knees are lifted,
send the heels back.

452
00:22:20,070 --> 00:22:21,400
You're here for three.

453
00:22:21,400 --> 00:22:24,433
You got this, breathe deep.
You're here for two.

454
00:22:24,433 --> 00:22:27,980
And we're all here
together for one, beautiful.

455
00:22:27,980 --> 00:22:31,030
Slowly come down to the knees,

456
00:22:31,030 --> 00:22:34,310
swing the feet to one side,
ankles to one side,

457
00:22:34,310 --> 00:22:37,860
and we're gonna
transition all the way through

458
00:22:37,860 --> 00:22:40,681
to lie on our backs. 
Amazing job.

459
00:22:44,230 --> 00:22:46,330
Benji with his head
on this window sill

460
00:22:46,330 --> 00:22:48,555
is the cutest thing.

461
00:22:50,080 --> 00:22:51,428
It's magic.

462
00:22:53,040 --> 00:22:56,360
Okay, hug the knees into
the chest when you get there.

463
00:22:56,360 --> 00:22:57,920
Take a deep breath in.

464
00:22:59,340 --> 00:23:01,810
Then keep the knees hugging in,

465
00:23:01,810 --> 00:23:04,600
just your version as you
interlace your fingertips

466
00:23:04,600 --> 00:23:08,693
one last time and bring
them to the back of your head.

467
00:23:09,620 --> 00:23:11,130
Open up through
the armpit chest.

468
00:23:11,130 --> 00:23:13,630
So, you might even feel like,
wow, this is a big stretch

469
00:23:13,630 --> 00:23:16,190
just to even let
your elbows open wide.

470
00:23:17,070 --> 00:23:18,987
Gonna keep them
nice and wide here.

471
00:23:18,987 --> 00:23:21,590
Then we're gonna send the
knees just over the hips.

472
00:23:21,590 --> 00:23:26,590
So, right away, 
the abs start to turn on.

473
00:23:27,850 --> 00:23:29,700
Shins parallel to the ceiling.

474
00:23:29,700 --> 00:23:30,970
You wanna try to
keep your low back

475
00:23:30,970 --> 00:23:32,010
flush with the mat here.

476
00:23:32,010 --> 00:23:34,040
We're just gonna
end with some bicycles.

477
00:23:34,040 --> 00:23:37,150
So, extend the right leg
out as you lift the head,

478
00:23:37,150 --> 00:23:38,630
the neck, the shoulders,

479
00:23:38,630 --> 00:23:41,110
bring the right
elbow to the left knee.

480
00:23:41,110 --> 00:23:42,943
Good, then slowly switch.

481
00:23:44,870 --> 00:23:47,283
Inhale to center,
exhale, switch.

482
00:23:48,860 --> 00:23:50,270
And back and forth,

483
00:23:50,270 --> 00:23:52,400
just make sure you're
not holding your breath.

484
00:23:52,400 --> 00:23:54,290
Keep it nice and
controlled here today.

485
00:23:54,290 --> 00:23:56,740
We're just waking
up these muscles,

486
00:23:56,740 --> 00:24:01,740
slowly building
towards that Day 30.

487
00:24:01,740 --> 00:24:04,920
Cannot wait but
for now we're here

488
00:24:06,150 --> 00:24:09,620
and we're keeping
a nice open mind,

489
00:24:09,620 --> 00:24:13,827
a nice present breath

490
00:24:15,930 --> 00:24:19,810
that guides us into the next,
into the next, into the next.

491
00:24:19,810 --> 00:24:21,730
Alright, even and out.

492
00:24:21,730 --> 00:24:23,720
And then you're
gonna go to one side.

493
00:24:23,720 --> 00:24:25,160
Let's go, I'll go
to the left side.

494
00:24:25,160 --> 00:24:27,670
So, right elbow to the
left knee, you got this.

495
00:24:27,670 --> 00:24:29,670
Inhale, lift the right leg up.

496
00:24:29,670 --> 00:24:30,620
Exhale, lower down.

497
00:24:30,620 --> 00:24:31,600
Just three of these.

498
00:24:31,600 --> 00:24:34,960
Inhale, up. 
Exhale, down.

499
00:24:34,960 --> 00:24:37,940
Last one, inhale, up.
Exhale, down.

500
00:24:37,940 --> 00:24:40,890
We're gonna switch and
then we'll relax, here we go.

501
00:24:40,890 --> 00:24:43,440
So, send it over to the right,

502
00:24:43,440 --> 00:24:44,993
left elbow to right knee.

503
00:24:46,910 --> 00:24:47,780
Here we go.

504
00:24:47,780 --> 00:24:52,060
Left finger, excuse me, left
toes reach up towards the sky

505
00:24:52,060 --> 00:24:56,693
and slowly lower that
foot down and then lift it up.

506
00:24:57,600 --> 00:25:01,420
Lower down, inhale, lift it up.

507
00:25:01,420 --> 00:25:02,920
And last one, you got it.

508
00:25:02,920 --> 00:25:06,160
Lower down, and lift it up.

509
00:25:06,160 --> 00:25:08,070
Beautiful, come back to center,

510
00:25:08,070 --> 00:25:10,440
send the fingertips forward,
reach, reach, reach,

511
00:25:10,440 --> 00:25:12,240
maybe straighten the legs out

512
00:25:12,240 --> 00:25:16,333
and then release everything
with control to the earth.

513
00:25:17,320 --> 00:25:20,240
Now, take a 
big deep breath in.

514
00:25:20,240 --> 00:25:23,600
As you exhale, 
go ahead and sigh it out

515
00:25:23,600 --> 00:25:26,293
and then bring your
hands to your body here,

516
00:25:27,400 --> 00:25:28,250
and just notice.

517
00:25:28,250 --> 00:25:30,003
Notice where your mind went.

518
00:25:31,830 --> 00:25:34,300
And we are
working with these shapes

519
00:25:34,300 --> 00:25:36,881
and with these opportunities

520
00:25:36,881 --> 00:25:41,415
to breathe in different shapes,

521
00:25:42,530 --> 00:25:46,773
to notice our patterns 
and ultimately improve

522
00:25:47,884 --> 00:25:51,370
function, to move better

523
00:25:51,370 --> 00:25:54,090
and towards what feels whole.

524
00:25:54,090 --> 00:25:56,160
This is just not
gonna happen in a day.

525
00:25:56,160 --> 00:25:58,240
So, if that was challenging

526
00:25:58,240 --> 00:26:02,170
or if you felt like a burning 
warmth, (chuckles) some heat,

527
00:26:02,170 --> 00:26:04,060
just welcome the sensation

528
00:26:06,510 --> 00:26:08,761
and know that
you're on the path.

529
00:26:12,520 --> 00:26:14,880
Great, release the
hands gently to your sides.

530
00:26:14,880 --> 00:26:15,870
Palm face up.

531
00:26:15,870 --> 00:26:18,733
So, an open palm here
to end this practice.

532
00:26:20,610 --> 00:26:23,499
Close your eyes,
take a deep breath in.

533
00:26:25,176 --> 00:26:26,664
And a long breath out.

534
00:26:28,920 --> 00:26:31,899
In areas where you feel

535
00:26:31,899 --> 00:26:34,260
maybe discouraged

536
00:26:34,260 --> 00:26:38,233
or a little shut
down or feel tension,

537
00:26:40,860 --> 00:26:44,350
trust that the act of you
showing up for this practice

538
00:26:44,350 --> 00:26:49,350
can provide a gentle, loving,

539
00:26:50,240 --> 00:26:54,403
and safe opening for
you to make new discovery.

540
00:26:56,950 --> 00:27:00,170
It is an honor and a
pleasure to support you

541
00:27:00,170 --> 00:27:01,080
on this journey.

542
00:27:01,080 --> 00:27:04,483
And thank you so much
for moving with me today.

543
00:27:06,580 --> 00:27:07,930
Slowly bend the right knee.

544
00:27:07,930 --> 00:27:10,710
Slide the left
foot up to the ground.

545
00:27:10,710 --> 00:27:11,900
Slowly bend the left knee,

546
00:27:11,900 --> 00:27:14,093
slide the left
foot up to the ground.

547
00:27:15,080 --> 00:27:18,980
Lift your heels, just the heels,
and then lower them.

548
00:27:18,980 --> 00:27:21,420
Lift the toes, 
just the toes, flex your feet,

549
00:27:21,420 --> 00:27:23,060
and then lower them.

550
00:27:23,060 --> 00:27:25,150
Bat the eyelashes open,

551
00:27:25,150 --> 00:27:28,770
hug the knees into the chest,
give yourself a hug.

552
00:27:28,770 --> 00:27:30,713
Inhale, lots of love in,

553
00:27:32,270 --> 00:27:33,390
and lots of love out.

554
00:27:33,390 --> 00:27:35,350
Let the feet land
on the ground now

555
00:27:35,350 --> 00:27:37,070
with a little bit of a thud.

556
00:27:37,070 --> 00:27:39,730
Notice what it feels
like to be alive today

557
00:27:39,730 --> 00:27:43,323
as you bring the hands to
the forehead or to your heart.

558
00:27:44,220 --> 00:27:47,024
And we'll take a final
breath in through the nose.

559
00:27:48,970 --> 00:27:53,193
And an open mouth sigh to close.

560
00:27:54,600 --> 00:27:55,510
Thank you, everyone.

561
00:27:55,510 --> 00:27:57,431
Take good care. 
Namaste.

562
00:27:57,431 --> 00:27:59,848
(soft upbeat music)