- Hi, everyone, welcome back to Move.
It's Day 16, sweet 16.
And I'm so glad you are here, hop into to something comfy
because today we anchor.
Let's get started.
(soft upbeat music)
Alright, sweet 16, come on down to the ground.
Sit up on a little blanket if it feels good for you.
So you can find length in your spine,
lift your sweet heart,
sit up nice and tall,
and we're just gonna take the left palm out in front of us,
and then the right palm right on top
and allow those hands to rest gently in your lap.
Wherever this practice is meeting you,
let it greet you with sweetness.
I am so happy to be here.
Honored to guide you
on your swift Day 16,
where we connect with the mantra,
"My breath is my anchor.
"My anchor is my breath."
So settle in, my darlings, close your eyes,
relax your shoulders.
Drop your chin slightly and just listen.
My breath is my anchor.
My anchor is my breath.
My breath is my anchor.
My anchor is my breath.
And as I continue to just for a moment more
saying the mantra, just notice what has already
begun to happen maybe with you and your breath.
Maybe you've started to notice it.
Maybe you started to breathe a little deeper.
My breath is my anchor.
My anchor is my breath, close your eyes.
Let go of the day thus far, landing here.
Now my breath is my anchor.
My anchor is my breath.
Then slowly lift the hands,
bring the palms together, Anjali Mudra.
One more time. My breath is my anchor.
My anchor is my breath.
Now let's take a breath in together as a community,
as a collective, come on with me now,
inhale in deeply through the nose.
Exhale completely through the nose or the mouth.
Good, open the eyes.
Just a little twist to the right here.
Nice and easy, as you inhale, lift the chest.
As you exhale, look past your right shoulder.
Good then slow and steady come back through center.
Take it to the other side, inhale,
lifting the chest.
And exhaling, turn to gaze past your left shoulder.
Great, come on through to all fours now.
Continuing to gently deepen the breath.
Let's marry that to movement.
Inhale, drop the belly, open the chest, look forward.
Tail up towards the sky.
Exhale, rounding through.
Slow and sweetly today on Day 16.
Inhale, drop the belly,
open the chest, press into the palms.
Exhale, round through, claw through the fingertips.
Navel to spine.
Couple more times with the sound of your breath.
Maybe finding that new Ujjayi Breath, that ocean sound,
letting the sound of your breath
quite literally anchor the mind
in this moment of movement,
of presence.
Then, the next time you inhale, look forward,
lift the right toes, keep the right knee bent.
Send the right toes all the way up towards the sky.
Great, inhale in here. Press into both palms evenly.
Exhale, bring the knee to the nose,
squeeze in towards center.
Good, inhale. Right toes lift up,
press into your right palm.
Heart shines forward and then exhale,
round through, chin to chest.
Squeeze and lift through the front body.
Inhale, extend, engaging the muscles of the back body.
And last time, exhale, squeeze and lift.
Try to really squeeze, squeeze, squeeze your right heel
all the way up towards your right glute.
Good, then relax that, phew,
bump the hips a little left to right.
Inhale, drop the belly look forward, and here we go.
Lifting the left toes now, keeping that left knee bent,
press into both palms evenly, inhale in again here.
Feel that stretch through the front body.
Exhale, round through,
feel that stretch through the back body.
Inhale, left toes lift, press into your left palm
as you look forward.
Exhale, round through.
Inhale, drop the belly, left toes lift.
Press into to both palms evenly.
So we're balancing out the left
and the right side of the body here.
Good, inhale, last time, open, lift.
Exhale, chin to chest, squeeze.
Think about really lifting your left heel
to your left glute.
We're engaging that left hamstring for three,
two, and then release everything.
Curl the toes under inhale in and exhale
hips up high and back, Downward Facing Dog.
Find your breath.
So this day is really about remembering,
remembering the breath always is there for you
and the breath always comes first
when we are engaging with our life through movement.
So we practice that on the mat, inhale, let the right leg
lift up high.
As you exhale, step it forward into a lunge.
You can lower the back knee
if you're a little low energy today,
otherwise keep it lifted, send that left heel back
and inhale, sweep the fingertips forward, up and back.
Big breath here, big stretch, high lunge.
Pull the right hip crease back and allow your breath
to move you here.
So feel the breath as you breathe in,
expand through your torso.
Open up through the palms a bit.
So imagine you're holding a big beach ball,
so you're not too narrow here,
but you have lots of space so the shoulders can draw down
and you can breathe into the rib cage.
Beautiful, inhale, lift the chin.
Maybe look up, exhale, Warrior II, same thing.
Pause here and feel your breath.
Let that breath anchor you here, strong and steady.
Nice wide lateral breath, feeling the lungs,
feeling the rib cage expand.
Bend your front knee a little more, inhale in.
Exhale just send the left fingertips
all the way up and over to frame the right foot.
We're back in that nice low lunge,
good, plant the palms.
Step it all the way back.
Downward Facing Dog and right away, inhale,
lift the left leg up high. Move with your breath.
Exhale, step it forward.
High lunge here
or lowering that right knee down if you like, inhale,
sweep the fingertips forward, up and back.
Beautiful, exhale, relax the shoulders,
front knee stays bent here.
Really embodying the full expression of this shape,
whatever that means to you today.
Pro tip, it begins with your breath.
So again, think about your breath
kind of expanding to all four sides of your torso.
So your rib cage on the left
and right, side waist kind of moves as you inhale.
You feel that expansion and softens as you exhale.
Again, big beach ball up and overhead.
Give yourself some space, lift the chest,
maybe lift the chin, look up towards the sky.
Inhale, exhale,
pivot on the back foot, Warrior II,
head over heart, heart over pelvis.
Breathing deep here.
And then inhale, send the right fingertips
all the way up and over as you exhale,
we frame that front foot, plant the palms,
this time step it back to Plank.
Good, we're gonna rock onto the outer edge
of the right foot.
Press away from your yoga mat as you inhale, Side Plank,
we can also bend that front knee and bring the left foot
to the ground is a little kickstand here
for this Side Plank.
Everyone lift your right waistline all the way up,
extend through the crown, find one deep breath here.
Let it anchor you in the posture.
Just one cycle in and out,
and then bring it back through Plank,
take a break if you need to by lowering the knees
and then we'll take it to the outer edge of the left foot.
Instead of modifying on the knees here,
see if you can modify by still staying
on your outer edge of your left foot,
but bending the right knee,
bringing it to that kickstand position.
And then everyone lifting the hips up high,
sending right fingertips towards the sky.
Let's take a cycle of breath here, inhale in deeply.
And exhale completely.
Beautiful. Come all the way back down to your Plank.
Awesome work, slowly lower to the belly.
Inhale, rise up for Cobra, deep breath (chuckles).
And exhale to soften it down nice and easy.
Good, curl the toes under, press up to all fours.
And this time we walk the wrist underneath the shoulders,
knees underneath the hips, nice and meticulously.
But this time we're gonna lift the left leg up first,
reach the right fingertips forward, inhale in,
exhale, draw your navel up for that core connection.
Then we're gonna reach behind.
Grab the top of the right foot, excuse me,
top of the left foot, top of the left toes,
or maybe the ankle here.
Then kick everything out.
Press into your foundation here as you inhale,
look forward, breathe deep.
Feel that nice, wide breath.
And then slowly release.
Good, now right foot lifts up,
left fingertips reach forward.
Big breath in.
Exhale, we bend the right knee, we extend the heart forward
as we reach back, so we're keeping this length.
Good, and then when you're ready,
kicking the right toes out, crown of the head lengthens.
We're not crunching in the back of the neck.
We're pressing away from the yoga mat.
Good, inhale in deeply.
And exhale, let it all go.
Your choice, knees wide,
hips back for Child's Pose
or take it straight up to Downward Facing Dog.
So depending on how you're feeling today,
follow your bliss, follow your breath.
And just noticing the thoughts that
come across your desk.
Come into view.
Just acknowledge them and come back
to the sound of your breath.
My breath is my anchor.
My anchor is my breath.
If you're in Child's Pose, go ahead and come on up.
We'll all meet and Downward Facing Dog.
Inhale in deeply.
As you exhale, bend your knees
and walk your hands all the way back towards your toes.
Good, inhale, halfway lift.
Really extend crown of the head forward.
Exhale, soften and release everything.
Bend the knees and walk your hands out to Plank.
Good, then walk them all the way back towards your toes.
Inhale halfway, lift.
Exhale, soften and fold.
Walk the hands all the way back out to Plank.
Last time, walking them all the way back towards the toes.
Inhale, halfway lift.
Exhale, Forward Fold,
walking it all the way back to Plank.
Inhale in here.
Exhale, slowly lower to the belly.
Inhale, open up through the chest.
Rise up, Cobra.
Exhale to soften and fold, melt everything down.
Inhale in here.
Exhale, press up to Plank or all fours
and then peel your hips up high,
Downward Facing Dog.
Inhale in deeply here.
Be disciplined about your breath as you exhale,
empty, empty, empty, empty it out.
Good, inhale to look forward.
Exhale, to make your way to the top.
Top edge of your mat, Forward Fold.
Good, again inhale, halfway lift.
Just find length in the neck here.
Nice flat back position.
And exhale, soften and fold.
Good, bring the hands to the waistline.
Bend your knees generously.
Sit through that Chair Pose.
So drop the heels back first.
Excuse me, drop the hips back towards the heels first
and then rise up strong,
power through all four corners of the feet
as you lift your heart, Mountain Pose.
Take a deep breath in.
As you exhale, allow your fingertips to soften,
hands gently at your side.
Great, just take a moment here to notice how you feel,
observe your breath.
Then slowly shift your right to your left leg.
You can take a gentle step back,
just a slight step back from the front edge of your mat.
You're gonna shift your weight to your left foot
and slowly lift the right knee all the way up,
catching the front of your right shin,
balancing here in a Standing One-Legged Tadasana.
So you might find that using a wall
or a piece of furniture is helpful here.
If so, make that move now.
Then we're gonna slide the right hand down
to the right ankle,
left thumb comes to the sternum here,
let this left thumb be a marker for you
to keep lifting your chest
as you slowly drop the right knee down,
and we're gonna kick the right knee all the way out.
Maybe bringing the right hand to shift
to the right arch of the foot.
Soft bend in that standing leg here.
Again, we can use the left hand on a wall
or a piece of furniture for balance,
or keep that left thumb at the sternum.
Inhale in deeply. As you exhale,
begin to kick the right foot all the way up in space,
opening up through the right shoulder,
drawing that right shoulder blade in and down,
and then maybe taking the left fingertips forward here,
soft bend and that standing leg,
kicking the right toes up towards the sky.
Standing Bow or Dancer Pose, neck is nice and long.
If you fall, we'll catch you. Breathe deep.
Remember the mantra.
My anchor is my breath.
My breath is my anchor.
Good, then slowly release.
Bring the right foot down,
shake it out and let's shift to the other side,
shifting weight to the right foot. You got this.
Capturing the front of that left knee
or finding a modification that feels right for you.
As you work on getting a sense of where your balance is at,
and then we're gonna allow that to kind of shift
and evolve, of course, through the daily moves,
through the daily movement.
Right thumb maybe comes to the sternum.
We'll drop the left hand to the ankle,
come through this big quad stretch here.
And then take the left knee back.
Maybe bringing the hand to the arch of the foot,
soft bend in that standing leg, you got this.
Hold on to your focus,
focusing your attention on your breath here.
As you slowly kick the left knee out,
maybe send the right fingertips forward.
Shoulders are relaxed.
Make this shape yours today, focus on the sensation.
And again, affirm.
My breath is my anchor.
My anchor is my breath.
We're kicking out with the left foot, lifting it up.
Navel draw us in and up, one more breath here.
As you inhale, full expression today.
And then exhale to soften and release everything.
Shake it out.
Good, inhale, reach for the sky.
As you exhale, Forward Fold, nice and easy.
Good, bend the knees, plant the palms,
step one foot back then the other.
Then slowly lower to the knees, swing legs to one side,
any side and come on to your back. Yes.
When you get there, hug the knees into your chest,
give yourself a hug and feel how sweet it is
to really feel your own embrace.
Close your eyes, relax your shoulders.
As we wind it down, cool it off,
massaging the low back with some soft, easy movement.
Nice, and then release the feet to the ground.
Bring the feet as wide as the mat,
knees are gonna fall in,
hands come to rest gently on your belly.
Close your eyes and just allow the body
to get really heavy here.
Slide your hands to your belly.
And this time, as you continue to
bring more awareness,
more consciousness to the way you breathe,
repeat after me, you can just repeat in your head
or you can repeat quietly to yourself.
My breath is my anchor.
My anchor is my breath.
Repeat after me quietly to yourself.
My breath is my anchor.
My anchor is my breath.
Soften the skin of the forehead.
Relax your jaw.
Just notice if you're holding or gripping anywhere
in the muscles of the neck, the shoulder,
around the hips or the thighs, the ankles, the calves,
the toes, even in the hands, the fingers,
the arms, softening and releasing.
Check out the shoulders.
Just relax the shoulders a little more.
So we'll take this mantra,
this affirmation with us into the rest of this journey.
You can take it off the mat as well.
Just remembering that your breath is
right, your best friend.
It's always there for you
and it's always a great place to start when you need
to move.
Let's take one final, collective breath together.
It's meaningful to be able to breathe together.
Here we go.
Draw the palms together and inhale,
thumbs up to the forehead.
And a final exhale here.
Just noticing how you feel.
Then maybe opening the eyes and using your thumbs
to gently massage above your eyebrows here.
Yes, and then you can start to move the legs
and have an amazing rest of the day.
I will see you tomorrow for Day 17.
Do not miss it. Can't wait.
'Til then, take good care.
Namaste.
(soft upbeat music)