1 00:00:00,310 --> 00:00:02,390 - Hi, everyone, welcome back to Move. 2 00:00:02,390 --> 00:00:04,820 It's Day 16, sweet 16. 3 00:00:04,820 --> 00:00:08,270 And I'm so glad you are here, hop into to something comfy 4 00:00:08,270 --> 00:00:11,227 because today we anchor. 5 00:00:11,227 --> 00:00:13,531 Let's get started. 6 00:00:13,531 --> 00:00:17,397 (soft upbeat music) 7 00:00:28,470 --> 00:00:32,113 Alright, sweet 16, come on down to the ground. 8 00:00:33,060 --> 00:00:36,620 Sit up on a little blanket if it feels good for you. 9 00:00:36,620 --> 00:00:38,741 So you can find length in your spine, 10 00:00:38,741 --> 00:00:42,020 lift your sweet heart, 11 00:00:42,020 --> 00:00:43,310 sit up nice and tall, 12 00:00:43,310 --> 00:00:46,150 and we're just gonna take the left palm out in front of us, 13 00:00:46,150 --> 00:00:48,710 and then the right palm right on top 14 00:00:48,710 --> 00:00:51,923 and allow those hands to rest gently in your lap. 15 00:00:53,200 --> 00:00:55,323 Wherever this practice is meeting you, 16 00:00:56,430 --> 00:01:00,653 let it greet you with sweetness. 17 00:01:02,640 --> 00:01:04,140 I am so happy to be here. 18 00:01:04,140 --> 00:01:05,520 Honored to guide you 19 00:01:05,520 --> 00:01:10,518 on your swift Day 16, 20 00:01:11,770 --> 00:01:14,546 where we connect with the mantra, 21 00:01:17,010 --> 00:01:19,373 "My breath is my anchor. 22 00:01:20,490 --> 00:01:22,900 "My anchor is my breath." 23 00:01:24,460 --> 00:01:26,970 So settle in, my darlings, close your eyes, 24 00:01:26,970 --> 00:01:27,884 relax your shoulders. 25 00:01:27,884 --> 00:01:32,990 Drop your chin slightly and just listen. 26 00:01:32,990 --> 00:01:35,353 My breath is my anchor. 27 00:01:37,120 --> 00:01:39,104 My anchor is my breath. 28 00:01:40,990 --> 00:01:43,505 My breath is my anchor. 29 00:01:45,160 --> 00:01:47,428 My anchor is my breath. 30 00:01:49,550 --> 00:01:52,570 And as I continue to just for a moment more 31 00:01:53,760 --> 00:01:57,690 saying the mantra, just notice what has already 32 00:01:57,690 --> 00:02:00,610 begun to happen maybe with you and your breath. 33 00:02:00,610 --> 00:02:02,906 Maybe you've started to notice it. 34 00:02:02,906 --> 00:02:05,598 Maybe you started to breathe a little deeper. 35 00:02:07,500 --> 00:02:09,653 My breath is my anchor. 36 00:02:11,670 --> 00:02:14,210 My anchor is my breath, close your eyes. 37 00:02:14,210 --> 00:02:18,690 Let go of the day thus far, landing here. 38 00:02:18,690 --> 00:02:21,343 Now my breath is my anchor. 39 00:02:23,540 --> 00:02:25,526 My anchor is my breath. 40 00:02:32,600 --> 00:02:34,420 Then slowly lift the hands, 41 00:02:34,420 --> 00:02:37,297 bring the palms together, Anjali Mudra. 42 00:02:39,140 --> 00:02:42,088 One more time. My breath is my anchor. 43 00:02:44,010 --> 00:02:45,970 My anchor is my breath. 44 00:02:50,350 --> 00:02:54,160 Now let's take a breath in together as a community, 45 00:02:54,160 --> 00:02:57,010 as a collective, come on with me now, 46 00:02:57,010 --> 00:02:59,463 inhale in deeply through the nose. 47 00:03:01,210 --> 00:03:04,583 Exhale completely through the nose or the mouth. 48 00:03:05,810 --> 00:03:07,600 Good, open the eyes. 49 00:03:07,600 --> 00:03:10,070 Just a little twist to the right here. 50 00:03:10,070 --> 00:03:13,300 Nice and easy, as you inhale, lift the chest. 51 00:03:13,300 --> 00:03:15,853 As you exhale, look past your right shoulder. 52 00:03:16,720 --> 00:03:19,550 Good then slow and steady come back through center. 53 00:03:19,550 --> 00:03:22,100 Take it to the other side, inhale, 54 00:03:22,100 --> 00:03:24,285 lifting the chest. 55 00:03:24,285 --> 00:03:27,761 And exhaling, turn to gaze past your left shoulder. 56 00:03:30,100 --> 00:03:33,003 Great, come on through to all fours now. 57 00:03:34,700 --> 00:03:37,373 Continuing to gently deepen the breath. 58 00:03:39,010 --> 00:03:41,071 Let's marry that to movement. 59 00:03:41,071 --> 00:03:45,070 Inhale, drop the belly, open the chest, look forward. 60 00:03:45,070 --> 00:03:46,390 Tail up towards the sky. 61 00:03:46,390 --> 00:03:48,958 Exhale, rounding through. 62 00:03:48,958 --> 00:03:52,630 Slow and sweetly today on Day 16. 63 00:03:52,630 --> 00:03:54,690 Inhale, drop the belly, 64 00:03:54,690 --> 00:03:58,320 open the chest, press into the palms. 65 00:03:58,320 --> 00:04:02,930 Exhale, round through, claw through the fingertips. 66 00:04:02,930 --> 00:04:04,680 Navel to spine. 67 00:04:04,680 --> 00:04:07,070 Couple more times with the sound of your breath. 68 00:04:07,070 --> 00:04:11,500 Maybe finding that new Ujjayi Breath, that ocean sound, 69 00:04:11,500 --> 00:04:13,640 letting the sound of your breath 70 00:04:13,640 --> 00:04:17,979 quite literally anchor the mind 71 00:04:17,979 --> 00:04:20,597 in this moment of movement, 72 00:04:24,020 --> 00:04:25,839 of presence. 73 00:04:36,992 --> 00:04:40,180 Then, the next time you inhale, look forward, 74 00:04:40,180 --> 00:04:42,930 lift the right toes, keep the right knee bent. 75 00:04:42,930 --> 00:04:45,780 Send the right toes all the way up towards the sky. 76 00:04:45,780 --> 00:04:48,213 Great, inhale in here. Press into both palms evenly. 77 00:04:48,213 --> 00:04:51,737 Exhale, bring the knee to the nose, 78 00:04:51,737 --> 00:04:53,850 squeeze in towards center. 79 00:04:53,850 --> 00:04:55,600 Good, inhale. Right toes lift up, 80 00:04:55,600 --> 00:04:57,810 press into your right palm. 81 00:04:57,810 --> 00:05:00,390 Heart shines forward and then exhale, 82 00:05:00,390 --> 00:05:01,740 round through, chin to chest. 83 00:05:01,740 --> 00:05:04,860 Squeeze and lift through the front body. 84 00:05:04,860 --> 00:05:09,113 Inhale, extend, engaging the muscles of the back body. 85 00:05:09,960 --> 00:05:12,410 And last time, exhale, squeeze and lift. 86 00:05:12,410 --> 00:05:14,520 Try to really squeeze, squeeze, squeeze your right heel 87 00:05:14,520 --> 00:05:17,030 all the way up towards your right glute. 88 00:05:17,030 --> 00:05:19,146 Good, then relax that, phew, 89 00:05:19,146 --> 00:05:21,222 bump the hips a little left to right. 90 00:05:22,450 --> 00:05:25,380 Inhale, drop the belly look forward, and here we go. 91 00:05:25,380 --> 00:05:28,170 Lifting the left toes now, keeping that left knee bent, 92 00:05:28,170 --> 00:05:31,887 press into both palms evenly, inhale in again here. 93 00:05:31,887 --> 00:05:34,320 Feel that stretch through the front body. 94 00:05:34,320 --> 00:05:35,680 Exhale, round through, 95 00:05:35,680 --> 00:05:37,680 feel that stretch through the back body. 96 00:05:38,630 --> 00:05:42,210 Inhale, left toes lift, press into your left palm 97 00:05:42,210 --> 00:05:43,613 as you look forward. 98 00:05:43,613 --> 00:05:45,947 Exhale, round through. 99 00:05:46,990 --> 00:05:49,513 Inhale, drop the belly, left toes lift. 100 00:05:50,670 --> 00:05:52,150 Press into to both palms evenly. 101 00:05:52,150 --> 00:05:53,887 So we're balancing out the left 102 00:05:53,887 --> 00:05:56,510 and the right side of the body here. 103 00:05:56,510 --> 00:06:00,390 Good, inhale, last time, open, lift. 104 00:06:00,390 --> 00:06:02,840 Exhale, chin to chest, squeeze. 105 00:06:02,840 --> 00:06:04,930 Think about really lifting your left heel 106 00:06:04,930 --> 00:06:05,780 to your left glute. 107 00:06:05,780 --> 00:06:07,820 We're engaging that left hamstring for three, 108 00:06:07,820 --> 00:06:10,490 two, and then release everything. 109 00:06:10,490 --> 00:06:14,010 Curl the toes under inhale in and exhale 110 00:06:14,010 --> 00:06:16,883 hips up high and back, Downward Facing Dog. 111 00:06:18,470 --> 00:06:19,640 Find your breath. 112 00:06:19,640 --> 00:06:23,690 So this day is really about remembering, 113 00:06:23,690 --> 00:06:27,070 remembering the breath always is there for you 114 00:06:27,070 --> 00:06:29,500 and the breath always comes first 115 00:06:29,500 --> 00:06:34,270 when we are engaging with our life through movement. 116 00:06:34,270 --> 00:06:38,140 So we practice that on the mat, inhale, let the right leg 117 00:06:38,140 --> 00:06:39,580 lift up high. 118 00:06:39,580 --> 00:06:42,700 As you exhale, step it forward into a lunge. 119 00:06:42,700 --> 00:06:43,730 You can lower the back knee 120 00:06:43,730 --> 00:06:45,140 if you're a little low energy today, 121 00:06:45,140 --> 00:06:47,910 otherwise keep it lifted, send that left heel back 122 00:06:47,910 --> 00:06:51,940 and inhale, sweep the fingertips forward, up and back. 123 00:06:51,940 --> 00:06:54,670 Big breath here, big stretch, high lunge. 124 00:06:54,670 --> 00:06:57,580 Pull the right hip crease back and allow your breath 125 00:06:57,580 --> 00:06:58,420 to move you here. 126 00:06:58,420 --> 00:07:00,980 So feel the breath as you breathe in, 127 00:07:00,980 --> 00:07:04,587 expand through your torso. 128 00:07:05,306 --> 00:07:06,910 Open up through the palms a bit. 129 00:07:06,910 --> 00:07:08,460 So imagine you're holding a big beach ball, 130 00:07:08,460 --> 00:07:09,690 so you're not too narrow here, 131 00:07:09,690 --> 00:07:13,000 but you have lots of space so the shoulders can draw down 132 00:07:13,000 --> 00:07:15,263 and you can breathe into the rib cage. 133 00:07:16,100 --> 00:07:18,100 Beautiful, inhale, lift the chin. 134 00:07:18,100 --> 00:07:21,420 Maybe look up, exhale, Warrior II, same thing. 135 00:07:21,420 --> 00:07:24,260 Pause here and feel your breath. 136 00:07:24,260 --> 00:07:27,940 Let that breath anchor you here, strong and steady. 137 00:07:27,940 --> 00:07:31,940 Nice wide lateral breath, feeling the lungs, 138 00:07:31,940 --> 00:07:34,003 feeling the rib cage expand. 139 00:07:34,970 --> 00:07:37,987 Bend your front knee a little more, inhale in. 140 00:07:37,987 --> 00:07:39,680 Exhale just send the left fingertips 141 00:07:39,680 --> 00:07:42,560 all the way up and over to frame the right foot. 142 00:07:42,560 --> 00:07:44,050 We're back in that nice low lunge, 143 00:07:44,050 --> 00:07:45,190 good, plant the palms. 144 00:07:45,190 --> 00:07:46,450 Step it all the way back. 145 00:07:46,450 --> 00:07:49,543 Downward Facing Dog and right away, inhale, 146 00:07:49,543 --> 00:07:52,320 lift the left leg up high. Move with your breath. 147 00:07:52,320 --> 00:07:54,540 Exhale, step it forward. 148 00:07:54,540 --> 00:07:55,570 High lunge here 149 00:07:55,570 --> 00:07:58,830 or lowering that right knee down if you like, inhale, 150 00:07:58,830 --> 00:08:01,710 sweep the fingertips forward, up and back. 151 00:08:01,710 --> 00:08:04,430 Beautiful, exhale, relax the shoulders, 152 00:08:04,430 --> 00:08:06,700 front knee stays bent here. 153 00:08:06,700 --> 00:08:09,700 Really embodying the full expression of this shape, 154 00:08:09,700 --> 00:08:12,100 whatever that means to you today. 155 00:08:12,100 --> 00:08:15,731 Pro tip, it begins with your breath. 156 00:08:19,120 --> 00:08:21,510 So again, think about your breath 157 00:08:21,510 --> 00:08:24,660 kind of expanding to all four sides of your torso. 158 00:08:24,660 --> 00:08:27,410 So your rib cage on the left 159 00:08:27,410 --> 00:08:31,990 and right, side waist kind of moves as you inhale. 160 00:08:31,990 --> 00:08:36,010 You feel that expansion and softens as you exhale. 161 00:08:36,010 --> 00:08:37,580 Again, big beach ball up and overhead. 162 00:08:37,580 --> 00:08:39,490 Give yourself some space, lift the chest, 163 00:08:39,490 --> 00:08:41,530 maybe lift the chin, look up towards the sky. 164 00:08:41,530 --> 00:08:43,460 Inhale, exhale, 165 00:08:43,460 --> 00:08:46,060 pivot on the back foot, Warrior II, 166 00:08:46,060 --> 00:08:49,185 head over heart, heart over pelvis. 167 00:08:49,185 --> 00:08:51,463 Breathing deep here. 168 00:08:57,910 --> 00:09:00,300 And then inhale, send the right fingertips 169 00:09:00,300 --> 00:09:02,400 all the way up and over as you exhale, 170 00:09:02,400 --> 00:09:04,860 we frame that front foot, plant the palms, 171 00:09:04,860 --> 00:09:06,903 this time step it back to Plank. 172 00:09:08,100 --> 00:09:11,770 Good, we're gonna rock onto the outer edge 173 00:09:11,770 --> 00:09:12,820 of the right foot. 174 00:09:12,820 --> 00:09:16,100 Press away from your yoga mat as you inhale, Side Plank, 175 00:09:16,100 --> 00:09:19,040 we can also bend that front knee and bring the left foot 176 00:09:19,040 --> 00:09:21,440 to the ground is a little kickstand here 177 00:09:21,440 --> 00:09:23,140 for this Side Plank. 178 00:09:23,140 --> 00:09:25,890 Everyone lift your right waistline all the way up, 179 00:09:25,890 --> 00:09:29,060 extend through the crown, find one deep breath here. 180 00:09:29,060 --> 00:09:30,510 Let it anchor you in the posture. 181 00:09:30,510 --> 00:09:33,310 Just one cycle in and out, 182 00:09:33,310 --> 00:09:34,860 and then bring it back through Plank, 183 00:09:34,860 --> 00:09:38,070 take a break if you need to by lowering the knees 184 00:09:38,070 --> 00:09:40,990 and then we'll take it to the outer edge of the left foot. 185 00:09:40,990 --> 00:09:42,820 Instead of modifying on the knees here, 186 00:09:42,820 --> 00:09:45,090 see if you can modify by still staying 187 00:09:45,090 --> 00:09:47,120 on your outer edge of your left foot, 188 00:09:47,120 --> 00:09:48,650 but bending the right knee, 189 00:09:48,650 --> 00:09:50,500 bringing it to that kickstand position. 190 00:09:50,500 --> 00:09:53,330 And then everyone lifting the hips up high, 191 00:09:53,330 --> 00:09:55,694 sending right fingertips towards the sky. 192 00:09:57,060 --> 00:10:01,013 Let's take a cycle of breath here, inhale in deeply. 193 00:10:01,013 --> 00:10:02,536 And exhale completely. 194 00:10:02,536 --> 00:10:04,870 Beautiful. Come all the way back down to your Plank. 195 00:10:04,870 --> 00:10:08,090 Awesome work, slowly lower to the belly. 196 00:10:08,090 --> 00:10:11,680 Inhale, rise up for Cobra, deep breath (chuckles). 197 00:10:11,680 --> 00:10:15,740 And exhale to soften it down nice and easy. 198 00:10:15,740 --> 00:10:19,890 Good, curl the toes under, press up to all fours. 199 00:10:19,890 --> 00:10:22,820 And this time we walk the wrist underneath the shoulders, 200 00:10:22,820 --> 00:10:25,670 knees underneath the hips, nice and meticulously. 201 00:10:25,670 --> 00:10:28,660 But this time we're gonna lift the left leg up first, 202 00:10:28,660 --> 00:10:31,960 reach the right fingertips forward, inhale in, 203 00:10:31,960 --> 00:10:34,950 exhale, draw your navel up for that core connection. 204 00:10:34,950 --> 00:10:36,130 Then we're gonna reach behind. 205 00:10:36,130 --> 00:10:38,920 Grab the top of the right foot, excuse me, 206 00:10:38,920 --> 00:10:40,820 top of the left foot, top of the left toes, 207 00:10:40,820 --> 00:10:42,320 or maybe the ankle here. 208 00:10:42,320 --> 00:10:43,740 Then kick everything out. 209 00:10:43,740 --> 00:10:45,690 Press into your foundation here as you inhale, 210 00:10:45,690 --> 00:10:47,640 look forward, breathe deep. 211 00:10:47,640 --> 00:10:50,505 Feel that nice, wide breath. 212 00:10:50,505 --> 00:10:52,668 And then slowly release. 213 00:10:53,690 --> 00:10:55,620 Good, now right foot lifts up, 214 00:10:55,620 --> 00:10:57,100 left fingertips reach forward. 215 00:10:57,100 --> 00:10:58,420 Big breath in. 216 00:10:58,420 --> 00:11:03,250 Exhale, we bend the right knee, we extend the heart forward 217 00:11:03,250 --> 00:11:06,610 as we reach back, so we're keeping this length. 218 00:11:06,610 --> 00:11:07,661 Good, and then when you're ready, 219 00:11:07,661 --> 00:11:11,290 kicking the right toes out, crown of the head lengthens. 220 00:11:11,290 --> 00:11:12,910 We're not crunching in the back of the neck. 221 00:11:12,910 --> 00:11:16,270 We're pressing away from the yoga mat. 222 00:11:16,270 --> 00:11:18,090 Good, inhale in deeply. 223 00:11:18,090 --> 00:11:20,430 And exhale, let it all go. 224 00:11:20,430 --> 00:11:22,100 Your choice, knees wide, 225 00:11:22,100 --> 00:11:24,010 hips back for Child's Pose 226 00:11:24,010 --> 00:11:26,340 or take it straight up to Downward Facing Dog. 227 00:11:26,340 --> 00:11:29,110 So depending on how you're feeling today, 228 00:11:29,110 --> 00:11:31,948 follow your bliss, follow your breath. 229 00:11:38,558 --> 00:11:41,316 And just noticing the thoughts that 230 00:11:41,316 --> 00:11:44,760 come across your desk. 231 00:11:44,760 --> 00:11:46,288 Come into view. 232 00:11:47,100 --> 00:11:48,870 Just acknowledge them and come back 233 00:11:48,870 --> 00:11:50,769 to the sound of your breath. 234 00:11:53,060 --> 00:11:56,320 My breath is my anchor. 235 00:11:56,320 --> 00:11:58,217 My anchor is my breath. 236 00:12:00,380 --> 00:12:02,730 If you're in Child's Pose, go ahead and come on up. 237 00:12:02,730 --> 00:12:04,893 We'll all meet and Downward Facing Dog. 238 00:12:05,960 --> 00:12:07,600 Inhale in deeply. 239 00:12:07,600 --> 00:12:09,270 As you exhale, bend your knees 240 00:12:09,270 --> 00:12:13,420 and walk your hands all the way back towards your toes. 241 00:12:13,420 --> 00:12:14,903 Good, inhale, halfway lift. 242 00:12:14,903 --> 00:12:17,290 Really extend crown of the head forward. 243 00:12:17,290 --> 00:12:19,410 Exhale, soften and release everything. 244 00:12:19,410 --> 00:12:22,950 Bend the knees and walk your hands out to Plank. 245 00:12:22,950 --> 00:12:26,460 Good, then walk them all the way back towards your toes. 246 00:12:26,460 --> 00:12:29,092 Inhale halfway, lift. 247 00:12:29,092 --> 00:12:31,010 Exhale, soften and fold. 248 00:12:31,010 --> 00:12:34,300 Walk the hands all the way back out to Plank. 249 00:12:34,300 --> 00:12:37,790 Last time, walking them all the way back towards the toes. 250 00:12:37,790 --> 00:12:39,708 Inhale, halfway lift. 251 00:12:39,708 --> 00:12:41,860 Exhale, Forward Fold, 252 00:12:41,860 --> 00:12:44,080 walking it all the way back to Plank. 253 00:12:44,080 --> 00:12:45,509 Inhale in here. 254 00:12:45,509 --> 00:12:48,390 Exhale, slowly lower to the belly. 255 00:12:48,390 --> 00:12:50,960 Inhale, open up through the chest. 256 00:12:50,960 --> 00:12:53,231 Rise up, Cobra. 257 00:12:53,231 --> 00:12:56,680 Exhale to soften and fold, melt everything down. 258 00:12:56,680 --> 00:12:57,770 Inhale in here. 259 00:12:57,770 --> 00:13:00,660 Exhale, press up to Plank or all fours 260 00:13:00,660 --> 00:13:03,020 and then peel your hips up high, 261 00:13:03,020 --> 00:13:04,543 Downward Facing Dog. 262 00:13:05,430 --> 00:13:07,053 Inhale in deeply here. 263 00:13:08,290 --> 00:13:10,620 Be disciplined about your breath as you exhale, 264 00:13:10,620 --> 00:13:12,767 empty, empty, empty, empty it out. 265 00:13:13,940 --> 00:13:15,634 Good, inhale to look forward. 266 00:13:15,634 --> 00:13:18,538 Exhale, to make your way to the top. 267 00:13:18,538 --> 00:13:21,500 Top edge of your mat, Forward Fold. 268 00:13:21,500 --> 00:13:23,320 Good, again inhale, halfway lift. 269 00:13:23,320 --> 00:13:25,050 Just find length in the neck here. 270 00:13:25,050 --> 00:13:26,793 Nice flat back position. 271 00:13:26,793 --> 00:13:29,290 And exhale, soften and fold. 272 00:13:29,290 --> 00:13:30,840 Good, bring the hands to the waistline. 273 00:13:30,840 --> 00:13:32,550 Bend your knees generously. 274 00:13:32,550 --> 00:13:34,070 Sit through that Chair Pose. 275 00:13:34,070 --> 00:13:35,980 So drop the heels back first. 276 00:13:35,980 --> 00:13:38,340 Excuse me, drop the hips back towards the heels first 277 00:13:38,340 --> 00:13:40,250 and then rise up strong, 278 00:13:40,250 --> 00:13:42,010 power through all four corners of the feet 279 00:13:42,010 --> 00:13:44,270 as you lift your heart, Mountain Pose. 280 00:13:44,270 --> 00:13:45,812 Take a deep breath in. 281 00:13:45,812 --> 00:13:48,712 As you exhale, allow your fingertips to soften, 282 00:13:48,712 --> 00:13:51,120 hands gently at your side. 283 00:13:51,120 --> 00:13:53,890 Great, just take a moment here to notice how you feel, 284 00:13:53,890 --> 00:13:55,798 observe your breath. 285 00:14:03,460 --> 00:14:05,520 Then slowly shift your right to your left leg. 286 00:14:05,520 --> 00:14:07,020 You can take a gentle step back, 287 00:14:07,020 --> 00:14:09,603 just a slight step back from the front edge of your mat. 288 00:14:10,770 --> 00:14:12,570 You're gonna shift your weight to your left foot 289 00:14:12,570 --> 00:14:15,240 and slowly lift the right knee all the way up, 290 00:14:15,240 --> 00:14:18,120 catching the front of your right shin, 291 00:14:18,120 --> 00:14:21,070 balancing here in a Standing One-Legged Tadasana. 292 00:14:21,070 --> 00:14:24,950 So you might find that using a wall 293 00:14:24,950 --> 00:14:27,753 or a piece of furniture is helpful here. 294 00:14:29,060 --> 00:14:32,455 If so, make that move now. 295 00:14:35,780 --> 00:14:37,690 Then we're gonna slide the right hand down 296 00:14:37,690 --> 00:14:40,685 to the right ankle, 297 00:14:40,685 --> 00:14:43,935 left thumb comes to the sternum here, 298 00:14:45,470 --> 00:14:48,110 let this left thumb be a marker for you 299 00:14:48,110 --> 00:14:49,450 to keep lifting your chest 300 00:14:49,450 --> 00:14:52,340 as you slowly drop the right knee down, 301 00:14:52,340 --> 00:14:55,280 and we're gonna kick the right knee all the way out. 302 00:14:55,280 --> 00:14:57,670 Maybe bringing the right hand to shift 303 00:14:57,670 --> 00:15:00,440 to the right arch of the foot. 304 00:15:00,440 --> 00:15:02,720 Soft bend in that standing leg here. 305 00:15:02,720 --> 00:15:05,690 Again, we can use the left hand on a wall 306 00:15:05,690 --> 00:15:07,300 or a piece of furniture for balance, 307 00:15:07,300 --> 00:15:10,500 or keep that left thumb at the sternum. 308 00:15:10,500 --> 00:15:12,570 Inhale in deeply. As you exhale, 309 00:15:12,570 --> 00:15:15,250 begin to kick the right foot all the way up in space, 310 00:15:15,250 --> 00:15:17,840 opening up through the right shoulder, 311 00:15:17,840 --> 00:15:21,390 drawing that right shoulder blade in and down, 312 00:15:21,390 --> 00:15:24,890 and then maybe taking the left fingertips forward here, 313 00:15:24,890 --> 00:15:27,100 soft bend and that standing leg, 314 00:15:27,100 --> 00:15:29,525 kicking the right toes up towards the sky. 315 00:15:30,580 --> 00:15:34,810 Standing Bow or Dancer Pose, neck is nice and long. 316 00:15:34,810 --> 00:15:38,809 If you fall, we'll catch you. Breathe deep. 317 00:15:40,290 --> 00:15:42,076 Remember the mantra. 318 00:15:43,040 --> 00:15:44,797 My anchor is my breath. 319 00:15:45,900 --> 00:15:48,023 My breath is my anchor. 320 00:15:49,040 --> 00:15:51,910 Good, then slowly release. 321 00:15:51,910 --> 00:15:53,410 Bring the right foot down, 322 00:15:53,410 --> 00:15:55,790 shake it out and let's shift to the other side, 323 00:15:55,790 --> 00:15:57,905 shifting weight to the right foot. You got this. 324 00:15:59,913 --> 00:16:01,800 Capturing the front of that left knee 325 00:16:01,800 --> 00:16:04,400 or finding a modification that feels right for you. 326 00:16:04,400 --> 00:16:08,380 As you work on getting a sense of where your balance is at, 327 00:16:08,380 --> 00:16:10,880 and then we're gonna allow that to kind of shift 328 00:16:10,880 --> 00:16:13,210 and evolve, of course, through the daily moves, 329 00:16:13,210 --> 00:16:14,865 through the daily movement. 330 00:16:16,530 --> 00:16:19,350 Right thumb maybe comes to the sternum. 331 00:16:19,350 --> 00:16:21,640 We'll drop the left hand to the ankle, 332 00:16:21,640 --> 00:16:23,680 come through this big quad stretch here. 333 00:16:24,680 --> 00:16:26,250 And then take the left knee back. 334 00:16:26,250 --> 00:16:28,800 Maybe bringing the hand to the arch of the foot, 335 00:16:28,800 --> 00:16:31,310 soft bend in that standing leg, you got this. 336 00:16:31,310 --> 00:16:33,290 Hold on to your focus, 337 00:16:33,290 --> 00:16:36,460 focusing your attention on your breath here. 338 00:16:36,460 --> 00:16:38,560 As you slowly kick the left knee out, 339 00:16:38,560 --> 00:16:40,260 maybe send the right fingertips forward. 340 00:16:40,260 --> 00:16:42,540 Shoulders are relaxed. 341 00:16:42,540 --> 00:16:46,130 Make this shape yours today, focus on the sensation. 342 00:16:46,130 --> 00:16:48,500 And again, affirm. 343 00:16:48,500 --> 00:16:50,820 My breath is my anchor. 344 00:16:50,820 --> 00:16:52,200 My anchor is my breath. 345 00:16:52,200 --> 00:16:55,903 We're kicking out with the left foot, lifting it up. 346 00:16:58,540 --> 00:17:01,050 Navel draw us in and up, one more breath here. 347 00:17:01,050 --> 00:17:04,950 As you inhale, full expression today. 348 00:17:04,950 --> 00:17:08,640 And then exhale to soften and release everything. 349 00:17:08,640 --> 00:17:09,950 Shake it out. 350 00:17:09,950 --> 00:17:12,582 Good, inhale, reach for the sky. 351 00:17:12,582 --> 00:17:16,510 As you exhale, Forward Fold, nice and easy. 352 00:17:16,510 --> 00:17:18,346 Good, bend the knees, plant the palms, 353 00:17:18,346 --> 00:17:20,400 step one foot back then the other. 354 00:17:20,400 --> 00:17:24,400 Then slowly lower to the knees, swing legs to one side, 355 00:17:24,400 --> 00:17:28,730 any side and come on to your back. Yes. 356 00:17:28,730 --> 00:17:30,930 When you get there, hug the knees into your chest, 357 00:17:30,930 --> 00:17:33,270 give yourself a hug and feel how sweet it is 358 00:17:33,270 --> 00:17:36,450 to really feel your own embrace. 359 00:17:36,450 --> 00:17:39,190 Close your eyes, relax your shoulders. 360 00:17:39,190 --> 00:17:42,600 As we wind it down, cool it off, 361 00:17:42,600 --> 00:17:45,879 massaging the low back with some soft, easy movement. 362 00:17:53,160 --> 00:17:57,138 Nice, and then release the feet to the ground. 363 00:17:57,991 --> 00:18:00,300 Bring the feet as wide as the mat, 364 00:18:00,300 --> 00:18:01,890 knees are gonna fall in, 365 00:18:01,890 --> 00:18:04,899 hands come to rest gently on your belly. 366 00:18:09,520 --> 00:18:12,790 Close your eyes and just allow the body 367 00:18:12,790 --> 00:18:14,253 to get really heavy here. 368 00:18:15,120 --> 00:18:17,408 Slide your hands to your belly. 369 00:18:19,290 --> 00:18:22,433 And this time, as you continue to 370 00:18:23,193 --> 00:18:25,168 bring more awareness, 371 00:18:26,410 --> 00:18:30,423 more consciousness to the way you breathe, 372 00:18:35,290 --> 00:18:38,300 repeat after me, you can just repeat in your head 373 00:18:38,300 --> 00:18:41,003 or you can repeat quietly to yourself. 374 00:18:42,120 --> 00:18:44,685 My breath is my anchor. 375 00:18:47,370 --> 00:18:49,525 My anchor is my breath. 376 00:18:55,100 --> 00:18:57,310 Repeat after me quietly to yourself. 377 00:18:57,310 --> 00:18:59,620 My breath is my anchor. 378 00:19:02,010 --> 00:19:03,995 My anchor is my breath. 379 00:19:07,110 --> 00:19:08,783 Soften the skin of the forehead. 380 00:19:08,783 --> 00:19:10,196 Relax your jaw. 381 00:19:10,196 --> 00:19:13,400 Just notice if you're holding or gripping anywhere 382 00:19:13,400 --> 00:19:16,120 in the muscles of the neck, the shoulder, 383 00:19:16,120 --> 00:19:19,880 around the hips or the thighs, the ankles, the calves, 384 00:19:19,880 --> 00:19:22,870 the toes, even in the hands, the fingers, 385 00:19:22,870 --> 00:19:26,179 the arms, softening and releasing. 386 00:19:29,330 --> 00:19:31,000 Check out the shoulders. 387 00:19:31,000 --> 00:19:33,367 Just relax the shoulders a little more. 388 00:19:39,500 --> 00:19:41,280 So we'll take this mantra, 389 00:19:41,280 --> 00:19:46,090 this affirmation with us into the rest of this journey. 390 00:19:46,090 --> 00:19:48,760 You can take it off the mat as well. 391 00:19:48,760 --> 00:19:52,764 Just remembering that your breath is 392 00:19:54,059 --> 00:19:56,085 right, your best friend. 393 00:19:57,630 --> 00:19:59,840 It's always there for you 394 00:19:59,840 --> 00:20:03,100 and it's always a great place to start when you need 395 00:20:04,567 --> 00:20:06,201 to move. 396 00:20:18,740 --> 00:20:22,780 Let's take one final, collective breath together. 397 00:20:22,780 --> 00:20:26,713 It's meaningful to be able to breathe together. 398 00:20:29,570 --> 00:20:30,403 Here we go. 399 00:20:30,403 --> 00:20:32,200 Draw the palms together and inhale, 400 00:20:32,200 --> 00:20:34,173 thumbs up to the forehead. 401 00:20:36,980 --> 00:20:39,143 And a final exhale here. 402 00:20:40,380 --> 00:20:42,443 Just noticing how you feel. 403 00:20:43,680 --> 00:20:46,780 Then maybe opening the eyes and using your thumbs 404 00:20:46,780 --> 00:20:51,760 to gently massage above your eyebrows here. 405 00:20:51,760 --> 00:20:54,710 Yes, and then you can start to move the legs 406 00:20:55,999 --> 00:20:59,900 and have an amazing rest of the day. 407 00:20:59,900 --> 00:21:02,150 I will see you tomorrow for Day 17. 408 00:21:02,150 --> 00:21:04,639 Do not miss it. Can't wait. 409 00:21:04,639 --> 00:21:07,020 'Til then, take good care. 410 00:21:07,020 --> 00:21:07,853 Namaste. 411 00:21:11,570 --> 00:21:15,504 (soft upbeat music)