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- Hello, everyone
and welcome to Move.

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I'm Adriene and this is Benji

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and it's Day 3, baby.

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And we are going to
stretch not just our bodies,

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but our minds too.

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So hop into something
comfy and let's get started.

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(soft upbeat music)

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Alright, pals.

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Let's begin today's
practice lying on our backs.

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Yay.

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Come on down to the ground.

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We'll join Benji here.

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Extend the legs
out long, right away.

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Take a deep breath in

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as you reach your
fingertips all the way up

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and just take a nice full body,

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yep, you guessed it, stretch.

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Close your eyes.

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Take some soft, easy
movement here that feels good.

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Maybe it's pointing

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and flexing with the toes.

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Maybe it's opening

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and closing with the fingers.

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Circular movement 
with the wrists,

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with the ankles.

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Taking a yawn or a
sigh as we collectively

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and individually

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become more 
conscious of our breath

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and what a gift it is

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and how it can move
us forward and back.

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If we stop breathing,
what happens?

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We stop moving.

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Alright.

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And then
releasing that big stretch

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and coming now into a bit
of the opposite direction.

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So we just did a big expansion.

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Now we're coming
into a contraction.

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So hug your
knees into your chest.

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Actively draw your navel down.

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So it's not passive,
we really kind of squeeze

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through our center,

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hugging in feeling
those muscles in the center.

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The abs contract.

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Maybe you're
already a little sore

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just from a little
taste of core work yesterday.

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And the truth is we're always
doing center and core work

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in this practice throughout
this 30 Day Yoga Journey.

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So keep that in
mind and show up for it

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as much as you possibly can.

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And I feel like you
will feel the results

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and see the results,

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but most importantly, feel them.

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Lift the head, the neck,
the shoulders,

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no need to crunch here.

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Just nice and easy
lifting the head, the neck,

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the shoulders, just
accentuating that contraction.

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Lovely, and then release,
feet to the ground.

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Toes pointing forward.

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Head neck, shoulders,
come down, gently.

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Hands come to the earth

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and we're gonna come
into a nice gentle Bridge.

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So plant the feet firmly.

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And if you are not
familiar with Bridge Pose,

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go ahead and look at
me for this first one.

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So that then you
can do your first one

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without having to turn your
head to look at the screen.

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Alright, here we go.

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So inhale.

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We press into all
four corners of the feet

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and begin to peel up starting
with the bottom of the spine,

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and then working
our way up towards

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the base of the neck.

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Pressing into the ball
joint of your big toes firmly

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to keep the knees stacked.

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You start to feel
the glutes engage here,

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as you lift the hip
points up a little higher.

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Think about
pressing into your palms

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as your shins, move forward.

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Just some imagery to guide you.

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You may not feel a big shift,

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but we're working
on that alignment

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from this inner sensibility.

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Since I'm not there
in the room with you,

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it's the best way to go anyway

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but I feel like it's
a really empowering way

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to hang in your practice.

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Okay, we're
still here in bridge.

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She's still talking,

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take a deep breath in
and then exhale, release.

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Hopefully with that hold,

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you started to
turn on the glutes. (laughs)

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Hey-oh, let's try it again.

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Here we go. Inhale.

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Maybe this is your first one.

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Lifting up.

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So there's like an
imaginary block or ball.

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I like to think of
a little beach ball

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between the inner thighs.

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So you're squeezing.

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We start to lift the hip
points a little higher.

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Feel the strong
muscles of the legs.

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Turn on the glutes.

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Turn on.

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Hm, couple more breaths here,
maybe three to five.

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As you lift the
chest to the chin

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and the chin to the sky.

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Chest to the chin,
chin to the sky.

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If you want, you can keep
your elbows lifted to the ground

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and just bend at the elbows,

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but keep them on the ground

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and lift your fingertips 
up towards the sky.

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For three, you're here for two

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and on the one
soften everything.

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Beautiful.

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And we'll just allow the
knees to fall to one side

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and then the other.

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Kind of massaging
those glute muscles.

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Alright.

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And then we'll hug
the knees into the chest.

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This time, bring the hands
to the backs of the thighs.

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And you're just gonna start

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to rock and roll up and
down the length of your spine.

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Have some fun with it.

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And this is your
time to move your body,

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to allow
yourself to be moved too.

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So that's why we
start by coming here

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and letting go of
any expectations.

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So we can really
open up some new space,

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some new drawers to explore.

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Okay, the next time you
rock and roll all the way up.

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We're going to come
all the way forward

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into Downward Facing Dog.

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So spread the fingertips.

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Hips come up high.

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There's no rush.
Take your time.

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Take your dog on
a little walk here,

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pedaling through the feet.

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Of course, bending
one knee than the other.

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And now think of
your front body,

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supporting your back body here.

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And if that's 
just like what, (laughs)

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you know, you may
not catch everything.

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You may,
everything may not resonate,

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but on the off chance

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that one thing I
say resonates with

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a certain group of people
then I'm gonna keep sharing.

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But if it doesn't
resonate with you, no worries.

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You just keep doing you.

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Breathing, supporting yourself,
finding ways to move

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that feels supportive and true

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and lead you towards
your version of whole.

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Okay, we're gonna criss-cross.

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We're gonna step all the
way up to the top of the mat

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where we'll meet
in a Forward Fold.

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Feet hip width apart.

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Bend your knees generously.

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Clasp opposite
elbow with opposite hand.

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And we're gonna rock a
little side to side here.

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It's important that
you bend the knees,

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feel that nice big
stretch in the lower back.

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So we want to
protect the low back here.

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Strong legs.

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Really mindful
placement of the feet.

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Always, always on
the mat here with me.

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So really, just pay
attention to your patterns.

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We don't have to course
correct everything, right?

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It's just about me being mindful,
having the awareness.

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Oh, okay. My left foot 
always turns out like that.

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Well, interesting.

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Let me work with that.

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Let me move with that

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and make sure I'm
working for myself

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rather than against.

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Release the arms.
Roll it up, nice and slow.

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Next, we'll move
to Mountain Pose

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where I'll invite you
to take a deep breath in

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once you land there.

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And a long exhale.

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Again, nice firm
mindful placement of the feet.

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Maybe you walk
the feet in together

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so that you're arch to arch,

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but feel free to
stay hip width apart.

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On your next deep breath in,

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lift the chest,
relax the shoulders.

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Maybe allow yourself
to enjoy this next move.

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So big inhale.
Let's do it together.

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We're gonna
reach towards the sky.

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Exhale, bend the knees, 
Forward Fold.

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Inhale, lift up halfway.

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Find that long neck.

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Palms come to the thighs here,

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pull the elbows back.

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Good, exhale, soften,
and release everything.

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Back up the way it came, 
inhale, reach for the sky.

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Reverse it.

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Don't flip it, but reverse it.

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And then we're going to
bend the elbows as you exhale.

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Good, inhale, reach up.

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Repeat twice more.

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Exhale, bend the elbows.
Lift your chest.

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Inhale, reach up.

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And exhale, bend the elbows.

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Good, inhale, reach up.

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Sorry, got excited.

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Exhale, float it all
the way down, Forward Fold.

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Alright, bend the knees 
very generously.

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You're either feet
together or hip width apart.

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We're gonna send the
right fingertips to the earth

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or to a block or to a blanket.

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So you can always
bring the earth up to you.

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And then slow and steady,

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as if you were
pulling a bow and arrow back,

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you're gonna bring 
your left fingertips

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to your right wrist.

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We're gonna keep
the right knee bent,

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as we slowly straighten
through the left leg.

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And we're gonna
reach the left fingertips

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all the way up
towards the sky here.

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Right knee is bent.

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Left knee is
straight but not locked.

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And the neck is
long and beautiful.

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Beautiful, inhale in, breathe
into the left side waist.

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Exhale, slow and steady.

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We'll switch.

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Bend both knees to start.

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Left fingertips
come to the ground

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or to your support system.

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And here we go.

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Keep the left knee bent as
you peel the right hip crease.

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So the right hip crease
is really what's lifting

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or lengthening that leg,

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not the knee, but the
right hip crease lifts.

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And we reach the
right fingertips

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all the way up towards the sky.

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Breathe deep here.

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Again, right leg
straight but not locked.

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Good.

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Inhale and again, use
your exhale to slowly guide

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the right fingertips
all the way back down.

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Beautiful.

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Inhale, halfway lift.
You got this.

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Exhale to soften and fold.

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Plant the palms here.

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Step one foot back, 
then the other.

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I'm sharing.
Oh, sorry Benji.

246
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Can I have my mat?
Okay.

247
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Plank Pose.

248
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You got this, or Half Plank.

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So knees on the
ground or knees lifted.

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Here we go.

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We're gonna slowly 
turn onto the heels.

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You're gonna turn your heels

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towards the right side of
your mat and just inhale.

254
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Reach your left fingertips up

255
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as you lift your right
hips up towards the sky.

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Good, then slowly lower.

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If you're on your knees,
you just do this on your knees.

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Stacking the knees
and lifting up here

259
00:11:49,670 --> 00:11:51,992
into a little Half Plank.

260
00:11:53,166 --> 00:11:54,988
And then
everyone back to center,

261
00:11:54,988 --> 00:11:57,906
just a little taste
lower to the belly.

262
00:11:59,411 --> 00:12:02,311
Hands in line with the ribs,
squeeze the elbows in.

263
00:12:02,311 --> 00:12:03,382
Follow your breath.

264
00:12:03,382 --> 00:12:05,565
As you inhale, lift your heart,

265
00:12:05,565 --> 00:12:07,257
keep the skin of the face soft.

266
00:12:07,257 --> 00:12:09,350
So if you're clenching
in the forehead or the jaw,

267
00:12:09,350 --> 00:12:13,786
relax and then slowly bring
it back down as you breathe out.

268
00:12:13,786 --> 00:12:15,334
Good, inhale.

269
00:12:15,334 --> 00:12:16,946
Come back to all fours.

270
00:12:16,946 --> 00:12:20,084
So nice neutral spine,
Tabletop Position.

271
00:12:20,084 --> 00:12:22,415
And exhale, 
draw the navel up to feel

272
00:12:22,415 --> 00:12:25,029
that length in the low back.

273
00:12:25,029 --> 00:12:26,075
Good. Here we go.

274
00:12:26,075 --> 00:12:27,846
Press in to the
top of the left foot.

275
00:12:27,846 --> 00:12:30,150
As you extend
the right foot out,

276
00:12:30,150 --> 00:12:31,836
press into the right hand

277
00:12:31,836 --> 00:12:35,432
as you reach the
left hand forward.

278
00:12:35,432 --> 00:12:37,112
Here we go.
Inhale in.

279
00:12:37,112 --> 00:12:40,169
Exhale, rounding
through the spine.

280
00:12:40,169 --> 00:12:42,434
Reel it in, contract.

281
00:12:42,434 --> 00:12:47,000
Inhale, expand.
Reach and stretch.

282
00:12:47,000 --> 00:12:50,498
Exhale, contract, bring it in.

283
00:12:50,498 --> 00:12:51,539
With your breath, inhale.

284
00:12:51,539 --> 00:12:53,592
Spread the fingers.
Spread the toes.

285
00:12:53,592 --> 00:12:55,861
Reach, stretch it out.

286
00:12:55,861 --> 00:12:57,135
One last time.

287
00:12:57,135 --> 00:13:00,353
Here we go.
Navel draws in, contract.

288
00:13:00,353 --> 00:13:02,426
After contraction 
comes expansion.

289
00:13:02,426 --> 00:13:04,676
Inhale, reach it forward.

290
00:13:04,676 --> 00:13:06,759
Good, release and switch.

291
00:13:08,038 --> 00:13:08,871
Right into it.

292
00:13:08,871 --> 00:13:11,366
Inhale, sending
right fingertips forward,

293
00:13:11,366 --> 00:13:13,427
left foot back.

294
00:13:13,427 --> 00:13:17,124
And exhale, reel it in.

295
00:13:18,275 --> 00:13:21,384
With your breath,
inhale, expand.

296
00:13:21,384 --> 00:13:23,028
Move with control.

297
00:13:23,028 --> 00:13:25,568
And exhale, 
navel draws in and up.

298
00:13:25,568 --> 00:13:28,113
You got this.
Reel it in.

299
00:13:28,113 --> 00:13:30,434
Stay with it. The mind wants 
to give up before the body.

300
00:13:30,434 --> 00:13:31,347
You got this.

301
00:13:31,347 --> 00:13:34,064
Inhale, extend, stretch.

302
00:13:34,064 --> 00:13:38,087
And exhale, hug it in, 
squeeze, squeeze, squeeze,

303
00:13:38,087 --> 00:13:40,473
and release, beautiful.

304
00:13:40,473 --> 00:13:43,200
Knees super wide,
as wide as the mat.

305
00:13:43,200 --> 00:13:46,016
Toes to touch.
Send the hips back.

306
00:13:46,016 --> 00:13:48,091
Really keep nice 
active arms here.

307
00:13:48,091 --> 00:13:51,094
So reach the fingertips forward,
stretch, stretch, stretch.

308
00:13:51,094 --> 00:13:54,114
And then allow your
head and your heart,

309
00:13:54,114 --> 00:13:55,970
your shoulders to melt.

310
00:13:55,970 --> 00:13:59,275
And for this moment,
allow the belly to be soft

311
00:13:59,275 --> 00:14:02,117
and moveable with your breath.

312
00:14:21,280 --> 00:14:22,304
Beautiful.

313
00:14:22,304 --> 00:14:24,899
Slowly, come back to all fours.

314
00:14:24,899 --> 00:14:26,497
Walk the knees
underneath the hips,

315
00:14:26,497 --> 00:14:27,731
curl the toes under

316
00:14:27,731 --> 00:14:30,101
and send your
hips up high and back.

317
00:14:30,101 --> 00:14:32,067
Downward Facing Dog.

318
00:14:32,727 --> 00:14:34,387
On your next inhale,

319
00:14:34,387 --> 00:14:37,455
we're gonna lift
the right leg up high.

320
00:14:37,455 --> 00:14:41,191
Exhale, step it all
the way up into our lunge.

321
00:14:43,074 --> 00:14:46,071
Today, we're gonna
pivot on the back foot,

322
00:14:46,071 --> 00:14:48,433
send the fingertips forward.

323
00:14:48,433 --> 00:14:50,464
So we've kind of
turned everything on.

324
00:14:50,464 --> 00:14:52,337
So you have a nice
strong base here,

325
00:14:52,337 --> 00:14:54,113
turned everything on.
Wink, wink.

326
00:14:54,113 --> 00:14:57,489
Send the fingertips forward
up and back for Warrior I.

327
00:14:57,489 --> 00:14:59,714
So the right hip
crease is pulling back.

328
00:14:59,714 --> 00:15:02,047
The left toes are turned in.

329
00:15:02,995 --> 00:15:05,986
We're pressing into the
outer edge of that back foot.

330
00:15:05,986 --> 00:15:08,542
We're pressing into all
four corners of the front foot.

331
00:15:08,542 --> 00:15:10,611
Fingertips reach up high.

332
00:15:10,611 --> 00:15:12,002
If this is much
too much for you,

333
00:15:12,002 --> 00:15:14,643
hands can be together
at the heart in prayer

334
00:15:14,643 --> 00:15:17,693
or on the waistline.

335
00:15:20,347 --> 00:15:22,690
Head over heart,
heart over pelvis.

336
00:15:22,690 --> 00:15:25,139
Breathe deep.
Notice the sensation here.

337
00:15:25,139 --> 00:15:26,688
So don't wait
for the next thing.

338
00:15:26,688 --> 00:15:27,808
Explore.

339
00:15:27,808 --> 00:15:28,979
Let your breath move you.

340
00:15:28,979 --> 00:15:30,908
Feel the power of that back leg.

341
00:15:30,908 --> 00:15:32,529
Engage your left inner thigh.

342
00:15:32,529 --> 00:15:34,257
Draw your navel in and up.

343
00:15:34,257 --> 00:15:35,490
Lift your heart.

344
00:15:35,490 --> 00:15:38,990
Quietly whisper
something kind to yourself

345
00:15:40,061 --> 00:15:43,260
and then open it up,
Warrior II, boom.

346
00:15:43,260 --> 00:15:45,235
Pull the pinkies back.

347
00:15:45,235 --> 00:15:47,629
Front knee over front ankle.
Sink into it.

348
00:15:47,629 --> 00:15:50,924
Lift up from the pelvic floor.

349
00:15:50,924 --> 00:15:52,079
Yoga asana is so cool

350
00:15:52,079 --> 00:15:53,873
because you get to
play with gravity.

351
00:15:53,873 --> 00:15:58,230
You get to kind of
move through space

352
00:15:58,230 --> 00:16:03,670
in a way that we just
simply don't naturally

353
00:16:03,670 --> 00:16:05,295
do in our day to day anymore.

354
00:16:05,295 --> 00:16:06,611
But we do now

355
00:16:06,611 --> 00:16:08,755
because we're on a 30
Day Yoga Journey together.

356
00:16:08,755 --> 00:16:09,908
Keep the front knee bent,

357
00:16:09,908 --> 00:16:12,081
reach the right
fingertips all the way up

358
00:16:12,081 --> 00:16:14,078
and back, Peaceful Warrior.

359
00:16:14,078 --> 00:16:15,856
So don't collapse
in that back leg.

360
00:16:15,856 --> 00:16:18,690
Let the back leg
be super strong here.

361
00:16:18,690 --> 00:16:21,918
So that left
inner thigh is engaged.

362
00:16:21,918 --> 00:16:24,403
Good, inhale in, exhale,

363
00:16:24,403 --> 00:16:27,253
right elbow to the right thigh.

364
00:16:29,041 --> 00:16:30,449
Good, then just
like we did before,

365
00:16:30,449 --> 00:16:31,968
as if you're
pulling a bow and arrow,

366
00:16:31,968 --> 00:16:35,279
you're gonna glide your
left fingertips across the chest

367
00:16:35,279 --> 00:16:37,343
and up towards the sky here.

368
00:16:37,343 --> 00:16:40,401
Really rebend in
that front knee,

369
00:16:40,401 --> 00:16:42,907
pressing through the outer
edge of that back foot firmly

370
00:16:42,907 --> 00:16:46,922
to engage through the
inseam of your left leg.

371
00:16:46,922 --> 00:16:49,297
Neck is nice and
long and you're beautiful.

372
00:16:49,297 --> 00:16:50,645
Inhale in.

373
00:16:50,645 --> 00:16:52,901
Exhale, take it all 
the way down.

374
00:16:52,901 --> 00:16:54,498
We're gonna pivot 
on the back foot.

375
00:16:54,498 --> 00:16:55,925
Back heel's lifted.

376
00:16:55,925 --> 00:16:57,330
Take that right fingertips,

377
00:16:57,330 --> 00:16:59,624
Take those right fingertips
all the way up towards the sky.

378
00:16:59,624 --> 00:17:01,614
Big twist, big breath.

379
00:17:01,614 --> 00:17:03,614
And exhale to bring
it all the way down.

380
00:17:03,614 --> 00:17:04,837
You rock.

381
00:17:04,837 --> 00:17:05,937
Step the right foot back

382
00:17:05,937 --> 00:17:08,851
straight to
Downward Facing Dog you go.

383
00:17:08,851 --> 00:17:12,683
Inhale in deeply as
the hips go up high.

384
00:17:12,683 --> 00:17:15,379
And exhale completely.

385
00:17:15,379 --> 00:17:17,009
Allow the heels to get heavy.

386
00:17:17,009 --> 00:17:19,487
No worries if 
they're touching the ground

387
00:17:19,487 --> 00:17:22,138
or not necessary, not needed.

388
00:17:22,138 --> 00:17:25,475
Maybe they will
one day, maybe not.

389
00:17:25,475 --> 00:17:27,266
Alright, here we go.

390
00:17:27,266 --> 00:17:30,518
Anchor, lift the
left leg up high.

391
00:17:30,518 --> 00:17:32,035
Deep breath in.

392
00:17:32,995 --> 00:17:34,917
Exhale, slow and steady.

393
00:17:34,917 --> 00:17:36,884
Step it all the way forward.

394
00:17:36,884 --> 00:17:38,323
We'll pivot on the back foot.

395
00:17:38,323 --> 00:17:41,556
So the right toes are pointed
towards the front right corner

396
00:17:41,556 --> 00:17:43,510
of wherever you're practicing.

397
00:17:43,510 --> 00:17:46,416
Maybe your yoga mat 
or maybe the room.

398
00:17:46,416 --> 00:17:48,598
left hip crease pulls back

399
00:17:48,598 --> 00:17:50,678
and we rise up strong.

400
00:17:50,678 --> 00:17:52,454
This shape, 
this pose is called Warrior

401
00:17:52,454 --> 00:17:54,514
so rise up like one.

402
00:17:54,514 --> 00:17:57,043
Like the one you already are.

403
00:17:59,749 --> 00:18:04,212
And find your hands on
your waist, palms at the heart,

404
00:18:04,212 --> 00:18:06,614
or reach the
fingertips with energy

405
00:18:06,614 --> 00:18:08,291
all the way up towards the sky

406
00:18:08,291 --> 00:18:10,787
as you breathe into your belly.

407
00:18:10,787 --> 00:18:12,320
So careful that your inhales,

408
00:18:12,320 --> 00:18:14,012
as we start to
add more postures,

409
00:18:14,012 --> 00:18:17,635
aren't getting high up
in like your shoulders.

410
00:18:17,635 --> 00:18:20,884
So allow that breath,
that downward breath

411
00:18:22,207 --> 00:18:25,587
to occur the more 
we layer on with shape.

412
00:18:25,587 --> 00:18:29,514
Breathing down into the
belly as you breathe in.

413
00:18:29,514 --> 00:18:31,111
Then allowing it
to come up and out

414
00:18:31,111 --> 00:18:34,450
through the nose or the mouth.

415
00:18:35,862 --> 00:18:37,304
Alright, inhale in.

416
00:18:37,304 --> 00:18:38,631
One more breath here.

417
00:18:38,631 --> 00:18:40,684
Feel the power in that back leg.

418
00:18:40,684 --> 00:18:43,536
Exhale. Open up to 
the right, Warrior II.

419
00:18:43,536 --> 00:18:45,432
Now I widened my
stance just a bit

420
00:18:45,432 --> 00:18:47,090
from Warrior I to Warrior II.

421
00:18:47,090 --> 00:18:49,417
You feel it out.
Front knee is bent.

422
00:18:49,417 --> 00:18:51,000
I'm meeting my edge here.

423
00:18:51,000 --> 00:18:52,054
I am working.

424
00:18:52,054 --> 00:18:55,207
I'm pressing through the
outer edge of my right foot,

425
00:18:55,207 --> 00:18:57,845
engaging my right inner thigh.

426
00:18:57,845 --> 00:19:00,041
I'm reaching well
beyond my yoga mat.

427
00:19:00,041 --> 00:19:02,773
I am an energetic being right,

428
00:19:02,773 --> 00:19:06,023
moving beyond this space.

429
00:19:06,872 --> 00:19:08,372
Just roll with me.

430
00:19:09,270 --> 00:19:10,264
Beautiful.

431
00:19:10,264 --> 00:19:12,009
Front knee over front ankle.

432
00:19:12,009 --> 00:19:14,725
Make sure you're not
leaning forward in the spine,

433
00:19:14,725 --> 00:19:16,832
but we're nice and
stacked head, heart and pelvis.

434
00:19:16,832 --> 00:19:19,894
So pull back a
little bit if you need to.

435
00:19:19,894 --> 00:19:21,966
Alright, you rock, inhale.
Keep the front knee bent.

436
00:19:21,966 --> 00:19:22,693
I know you're working hard.

437
00:19:22,693 --> 00:19:24,489
Send the left
fingertips up high,

438
00:19:24,489 --> 00:19:26,828
feel that big stretch
in the left side body.

439
00:19:26,828 --> 00:19:28,675
Peaceful Warrior.

440
00:19:30,423 --> 00:19:32,645
And then navel draws
in from your center.

441
00:19:32,645 --> 00:19:35,032
Nice and easy
bend that left elbow.

442
00:19:35,032 --> 00:19:37,479
Bring it to the
top of the left thigh

443
00:19:37,479 --> 00:19:40,182
and trace your right
fingertips across the chest.

444
00:19:40,182 --> 00:19:43,382
Just reminding you to stay
nice at open in the heart.

445
00:19:43,382 --> 00:19:45,472
The collarbone,
broad through the chest

446
00:19:45,472 --> 00:19:47,363
as you reach the
right fingertips up high.

447
00:19:47,363 --> 00:19:49,099
Back leg is still strong.

448
00:19:49,099 --> 00:19:52,927
So is the front leg, 
core connected?

449
00:19:54,569 --> 00:19:55,768
Neck is nice and long.

450
00:19:55,768 --> 00:19:58,070
Inhale, breathe in.
You're doing great.

451
00:19:58,070 --> 00:19:59,672
Exhale, slow and steady.

452
00:19:59,672 --> 00:20:00,905
Right hand comes down.

453
00:20:00,905 --> 00:20:04,372
We pivot on the back
foot and on an inhale,

454
00:20:04,372 --> 00:20:06,452
we send the left
fingertips up towards the sky.

455
00:20:06,452 --> 00:20:09,635
Big twist, big breath.

456
00:20:09,635 --> 00:20:13,774
So good (chuckles) for the body.

457
00:20:15,608 --> 00:20:17,302
So good for the mind.

458
00:20:17,302 --> 00:20:18,948
Here we go. Inhale.

459
00:20:18,948 --> 00:20:20,408
Exhale.

460
00:20:20,408 --> 00:20:22,328
Follow the breath down.

461
00:20:22,328 --> 00:20:23,527
Plank Pose.

462
00:20:23,527 --> 00:20:25,398
Last Plank so you got this.

463
00:20:25,398 --> 00:20:26,274
Here we go.

464
00:20:26,274 --> 00:20:27,362
Or Half Plank.

465
00:20:27,362 --> 00:20:29,137
You're gonna tick-
tock to send the heels

466
00:20:29,137 --> 00:20:31,318
over towards the
right side of the mat.

467
00:20:31,318 --> 00:20:32,980
Send the left
fingertips up high.

468
00:20:32,980 --> 00:20:35,077
Lift your hips up

469
00:20:35,077 --> 00:20:38,821
so you're really
engaging those right obliques.

470
00:20:38,821 --> 00:20:41,304
Rad. And then slowly
come through center.

471
00:20:41,304 --> 00:20:42,631
Take it to the other side.

472
00:20:42,631 --> 00:20:44,039
You got this, last one.

473
00:20:44,039 --> 00:20:45,974
Press away from your yoga mat.

474
00:20:45,974 --> 00:20:48,997
Lift the hips, inhale,
reach toward the sky.

475
00:20:48,997 --> 00:20:51,330
We can also be here in half.

476
00:20:52,595 --> 00:20:53,878
Killing it, doin' awesome.

477
00:20:53,878 --> 00:20:56,534
And then slowly
bring it back down,

478
00:20:56,534 --> 00:20:58,136
lower to the belly.

479
00:20:58,136 --> 00:20:59,799
Inhale, open the chest.

480
00:20:59,799 --> 00:21:01,366
Feel that stretch
through the front body.

481
00:21:01,366 --> 00:21:02,996
Cobra.

482
00:21:02,996 --> 00:21:07,638
Exhale, soften, melt, melt,
melt everything down.

483
00:21:07,638 --> 00:21:08,679
Beautiful.

484
00:21:08,679 --> 00:21:11,717
Slowly press up to all fours.

485
00:21:11,717 --> 00:21:14,967
Walk the knees together,
feet together,

486
00:21:16,138 --> 00:21:18,326
and then send the hips back.

487
00:21:18,326 --> 00:21:20,839
Gently paint, you can
pick a color if you like,

488
00:21:20,839 --> 00:21:23,749
just paint your yoga
mat with your palms.

489
00:21:23,749 --> 00:21:24,679
Right, why not?

490
00:21:24,679 --> 00:21:26,215
Flick the fingertips back.

491
00:21:26,215 --> 00:21:28,057
Let go of that which
is no longer serving you.

492
00:21:28,057 --> 00:21:29,317
Let it go, man.

493
00:21:29,317 --> 00:21:34,080
And then soften and
release into your Child's Pose.

494
00:21:34,080 --> 00:21:36,802
So my Child's Pose may
not be amazing for you

495
00:21:36,802 --> 00:21:38,759
so you can, you
can play around here.

496
00:21:38,759 --> 00:21:42,172
You can also sit up nice and
tall cross-legged or kneeling

497
00:21:42,172 --> 00:21:45,795
and just place one
palm on top of the other.

498
00:21:47,540 --> 00:21:49,198
I'm just gonna
close the eyes here

499
00:21:49,198 --> 00:21:52,619
and start to allow

500
00:21:54,205 --> 00:21:56,752
our movement practice

501
00:21:58,293 --> 00:22:02,827
to just kind of
integrate with the self.

502
00:22:05,347 --> 00:22:10,021
Allow everything that
the body just experienced

503
00:22:10,021 --> 00:22:14,096
to just be received.

504
00:22:20,551 --> 00:22:23,551
Enjoy the sound
of your breath here.

505
00:22:32,212 --> 00:22:36,487
And then slowly press into
the palms and we'll come up.

506
00:22:36,487 --> 00:22:38,949
If anyone is in a
seated posture, great.

507
00:22:38,949 --> 00:22:40,549
We're gonna
come to meet you there.

508
00:22:40,549 --> 00:22:42,167
So we're going to
come into a seat.

509
00:22:42,167 --> 00:22:43,749
You can either stay kneeling

510
00:22:43,749 --> 00:22:46,582
or you can come
into cross-legged.

511
00:22:48,246 --> 00:22:50,102
Sit up on
anything you might need.

512
00:22:50,102 --> 00:22:52,679
Benji, Benji,
you're good right there?

513
00:22:52,679 --> 00:22:53,512
Okay.

514
00:22:54,602 --> 00:22:56,516
And then we'll just take the
left hand down to the earth.

515
00:22:56,516 --> 00:22:59,463
If you're on your knees,
you might do fingertips.

516
00:22:59,463 --> 00:23:02,296
Just send the right
fingertips up and over

517
00:23:02,296 --> 00:23:05,671
for one last
little stretch here.

518
00:23:05,671 --> 00:23:07,365
And then maybe you
come up through center

519
00:23:07,365 --> 00:23:09,814
or maybe you
come through center.

520
00:23:09,814 --> 00:23:12,549
You get to decide
how you move, right,

521
00:23:12,549 --> 00:23:14,005
ultimately in life.

522
00:23:14,005 --> 00:23:17,009
So here we go, 
taking it to the other side.

523
00:23:21,307 --> 00:23:24,056
And then either right
back to center by coming up

524
00:23:24,056 --> 00:23:26,117
or through maybe here

525
00:23:26,117 --> 00:23:29,570
and then we'll all
come to find stillness.

526
00:23:29,570 --> 00:23:31,361
maybe close the eyes,

527
00:23:31,361 --> 00:23:34,506
head over heart, 
heart over pelvis.

528
00:23:39,348 --> 00:23:43,297
Day 3 in the books.

529
00:23:44,982 --> 00:23:48,575
We'll continue to
add on and explore.

530
00:23:50,838 --> 00:23:55,088
And just remember the
hardest part is getting here.

531
00:23:56,807 --> 00:24:01,078
Thank you so much for sharing
your time and energy with me

532
00:24:01,078 --> 00:24:02,701
and with all of
the beautiful people

533
00:24:02,701 --> 00:24:05,445
who are moving together today.

534
00:24:06,875 --> 00:24:08,046
Great work.

535
00:24:09,064 --> 00:24:10,661
Bring the palms together.

536
00:24:10,661 --> 00:24:12,447
Inhale in deeply.

537
00:24:14,021 --> 00:24:16,008
And exhale to bow.

538
00:24:17,304 --> 00:24:19,285
Thanks everyone.
Take good care.

539
00:24:19,285 --> 00:24:20,633
Namaste.

540
00:24:22,810 --> 00:24:26,997
(soft upbeat music)