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- Hey, everyone.
Welcome back to Move.

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It is Day 18, 
a day in which we

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savor.

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Let's get started.

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(soft upbeat music)

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Alrighty, my darling friends.

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Let's come into a
nice comfortable seat.

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Sit up nice and tall,

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lengthen through
the crown of the head.

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Take a deep breath in.

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As you do so, squeeze the
shoulders up to the ears.

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And then exhale,
pull them back and down.

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Jumping right in.

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Inhale, squeeze and
lift shoulders to ears.

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And exhale, drop 'em down.

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Inhale, squeeze and lift,
squeeze and lift.

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Exhale, drop 'em down.

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Then keep a little weight
tagging down in the elbows

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as you lift your chest.

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You can close your
eyes if you like here.

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And continue to
gently deepen your breath.

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It's Day 18. Amazing.

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This is an incredible

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opportunity for you today,

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an invitation to
practice really enjoying,

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tasting every move,

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paying attention to sensation,

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savoring this time that
you've carved out for yourself,

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and really
recognizing or remembering

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that that is the practice.

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Being really present
with your experience,

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no matter what it is,

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instead of trying to kind
of like have this expectation

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and then to fit that mold.

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Instead, we kind of
flip it, reverse it,

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and we savor

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the experience

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of simply showing up.

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And we allow just
one present moment

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to be a window into the next.

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For me, this really is
what mindfulness practice

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is all about.

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Working from the inside

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out, from the
interior to the exterior,

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and not the other way around.

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Draw the palms
together at your heart.

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Feel the warmth of your
palms kissing together here.

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Inhale in deeply.

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As you exhale, bow your head.

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Feel that nice stretch
in the back of the neck.

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In fact, really draw
your shoulder blades down

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towards your hips.

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Feel that stretch.

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Day 18, choosing to savor
the moment, to be present.

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Allow yourself to feel

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and taste everything on the mat.

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And at the very least,

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just honor this tiny bit of time

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that you've
carved out for yourself.

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I am so in admiration of you.

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Thank you for being here.

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Inhale.

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Exhale to open the eyes,
lift the chin.

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Let's get moving.
Left hand to the earth.

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Inhale, right fingertips
all the way up towards the sky.

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And then up and over for
a nice side body stretch.

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Today, pull your
right thumb back

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and see if you can start

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to really spiral your
chest up towards the sky.

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Don't worry about how it looks.

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Focus on the
sensation of finding

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that lift through the chest.

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And then draw the chin
to the chest navel to spine

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as you come through to center

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and slowly roll 
it up all the way

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head over heart,
heart over pelvis.

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Good. Inhale in deeply.

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Exhale, relax
the shoulders down.

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Right hand to the earth.

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Inhale, left fingertips
reach up to the sky first,

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find length in the side body.

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And then think up and
over with the left fingertips

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as you begin to
reach towards the right.

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Pull the left thumb back,

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spiral your heart
up towards the sky.

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Inhale in deeply.

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Exhale, navel draws 
in chin to chest.

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Come through center.

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And again, soft and
easy we roll it up,

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head over heart,
heart over pelvis.

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Benji is making me
smile behind the plant there.

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It's like a "Where's Waldo," 
but where's Benji?

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Alright, let's come
forward on to all fours.

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Spread the fingertips wide.

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Maybe you walk the hands
a little bit wider today

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than shoulders,
just playing here.

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And same with the knees.

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Make sure
they're not too narrow,

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but they're right
underneath the hip points.

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Then press into
the tops of the feet.

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Toes, ankles are in
line with the knees.

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As we inhale, 
drop the belly, look forward.

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And exhale, 
round through the spine,

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chin to chest.

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Now, follow the
sound of your breath here.

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And right away, 
I'd like to invite you to,

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when you're ready,
when you feel the impulse,

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start to veer off the
railroad tracks here.

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So you have the
structure of Cat-Cow,

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but you can start to
find what feels good

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and explore a little bit more,

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bumping the hips 
a little left to right,

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curling the toes under.

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Continuing to check
in with your breath.

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What would savoring 
this moment here,

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this spinal flexion
here of Cat-Cow, look like?

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What could it look like?

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No rules.

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Maybe you start to get into

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the shoulders a
little bit, the neck.

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Then curl the toes under here.

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Send the hips back
towards the heels.

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Palms come to the
tops of the thighs.

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Inhale, just like we did before.

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Squeeze and lift
shoulders to ears.

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And exhale, float them down,

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stretching through
the fascia of the foot.

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Big breath, 
lift from the pelvic floor,

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lift shoulders to ears.
And then exhale, roll it down.

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And inhale, squeeze
and lift one last time.

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Shoulders to ears.

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And exhale, release. Awesome.

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Come back to all fours,

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press into the tops of the feet.

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Good, inhale, 
extend left fingertips forward,

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right toes back.

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Find your balance.
Draw the low ribs in.

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So hug your rib cage
in towards your spine.

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And then here we go,

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big breath to
spread the fingers,

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spread the toes.

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And exhale, round it through.

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Inhale, expand, stretch, reach.

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Exhale, contract, lift, squeeze.

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One more time. 
Inhale, expand, long neck.

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Exhale, squeeze and lift. 
Bring it all in.

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Lovely. Release, switch to
the other side right away.

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Inhale, right fingertips 
forward, left toes back.

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Drop your left hip. 
Pull back your right shoulder.

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Inhale, spread the fingertips,
spread the toes.

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Exhale, draw it in.

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Inhale, expand, reach.

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Exhale, draw it in.

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Press into your 
right foot for stability,

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left palm for stability.
As you inhale, reach.

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And exhale, draw it in. 
Squeeze, squeeze, squeeze.

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Good, and release.
This time, keep the toes down,

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press into the tops of the feet,

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tuck the chin into the chest,
and slowly roll up,

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coming on to the knees here.

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Can always use 
your mat, right?

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Double up on the mat to pad
the knees, or grab your blanket.

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Loop the shoulders forward,

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up and back with your breath.

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Forward, up and 
back with your breath.

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And forward, up and 
back with your breath.

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And then gonna
release the fingertips

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behind the tailbone here.

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Draw the knuckles down
as you lift your chest.

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Good. We're active 
in the legs here.

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So feel that connection pressing
into the tops of your feet.

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Then you're gonna
take your knuckles

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over towards the
left side waist.

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So towards your left hip.

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Then draw them
down and away here.

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And then draw your right ear

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towards your right shoulder.

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Then see if you can
kind of square your hips

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and shoulders towards
the front edge of your mat.

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And breathe.

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Ooh. Then slowly release,
bring it back center.

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We're gonna just
reverse the thumb.

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So you're gonna find
the opposite thumb on top,

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and then take your knuckles over

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towards your 
right waistline, right hip.

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Draw it down and away.

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Left ear over left shoulder,

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and then slowly squaring 
the hips and shoulders.

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So it looks like this.

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Big stretch
through the trapezius.

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Good. Slowly release.

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Release the bind, reach the
fingertips forward, up and back.

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Bend the elbows, float it down.

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Inhale, reach the fingertips 
forward, up and back.

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Bend the elbows, cactus arms,
and float it down.

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Last one. 
Really spread the fingertips.

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Engage through the feet.
Feel your glutes turn on here.

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And then we'll slowly release
hands back down to the earth.

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Great, curl the toes under.

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Take a deep breath in.

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Now, think about 
how you transition

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to Downward Dog here.

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Can you savor this transition

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instead of just kind of
throwing your body around

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and hefting it up and back?

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Can we find a way? I won't
even tell you how to do it.

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You just explore here.

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Can we find a way

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to get there
that feels connected?

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Like we're present
with the sensation?

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And then continue that
when you land there, right?

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We don't just get to Downward
Dog and wait for the next cue.

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Then slowly take a
walk all the way up

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towards the front
edge of your mat.

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Nice and slow.

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How you get there is up to you.

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When you get there,
feet hip width apart,

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toes pointing forward.

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Allow the weight of
the head to melt over,

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and grabbing opposite
elbow if it feels good.

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Relaxing the weight of the head,

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pressing into all 
four corners of the feet.

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Really pressing
into those heels. You got it.

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Breathe. Find soft,
easy movement here.

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Find what feels good for you.

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Nice, then release
the fingertips down.

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We're gonna walk the fingertips

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over towards the
left side of the mat.

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If the fingertips don't
come close to the earth,

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you can bend the
knees generously,

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or you can grab your right
wrist with your left hand.

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And then swing it on through
gently to the other side.

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Same thing,
fingertips on the mat,

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on blocks, or maybe
grabbing the left wrist

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with the right hand.

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Amazing. Release that.

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Come all the way to center.

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Inhale, slide the hands
past the tops of the feet,

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past the shins,
past the knee caps

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as you lift them gently
into the tops of the thighs.

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Then loop the shoulders,
as we've been doing.

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Pull the elbows back
like little grasshopper legs,

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and come into this
flat back position.

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00:12:06,020 --> 00:12:08,750
Now, notice if your front
body is just kind of falling

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with gravity here, see if
you can engage the muscles

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of your front body to lift
it up towards your backbone.

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Great, pull the shoulders away

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from the ears a
little more here.

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Take a deep breath in,

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and then let it all go.

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Awesome. Hands come 
to the waistline.

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Bend your knees. 
Power up.

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This is definitely a
power transition here.

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So enjoy it, savor it.

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00:12:32,910 --> 00:12:35,290
Loop the shoulders, press into
all four corners of the feet,

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and rise up strong.

257
00:12:37,380 --> 00:12:39,070
Hands on the waist here.

258
00:12:39,070 --> 00:12:40,590
Imagine you were trying

259
00:12:40,590 --> 00:12:43,430
to tear your yoga mat
straight down the middle.

260
00:12:43,430 --> 00:12:46,253
So your legs are
super engaged.

261
00:12:47,894 --> 00:12:50,335
Entering this power pose.

262
00:12:51,500 --> 00:12:52,930
Stand up nice and tall.

263
00:12:52,930 --> 00:12:55,300
Feel this upward current of
energy through the front body,

264
00:12:55,300 --> 00:12:58,220
this downward current of
energy through the back body.

265
00:12:58,220 --> 00:13:00,710
And we're just gonna
repeat what we did on our knees.

266
00:13:00,710 --> 00:13:02,830
So we'll interlace
the fingertips behind,

267
00:13:02,830 --> 00:13:04,870
slide them over
towards the left hip,

268
00:13:04,870 --> 00:13:08,493
draw them down, and
right ear over right shoulder.

269
00:13:14,280 --> 00:13:16,930
Then release, 
switch the cross of the bind.

270
00:13:16,930 --> 00:13:18,010
So opposite thumb on top.

271
00:13:18,010 --> 00:13:20,640
As you take the hands
to your right waistline,

272
00:13:20,640 --> 00:13:23,828
drawn them down, and
left ear over left shoulder.

273
00:13:29,160 --> 00:13:31,160
Good, then keep the
fingertips interlaced.

274
00:13:31,160 --> 00:13:32,886
Bring them back to center.

275
00:13:32,886 --> 00:13:37,800
Open up through the
chest. Got excited. (laughs)

276
00:13:37,800 --> 00:13:40,570
Yes, I am a human being

277
00:13:41,810 --> 00:13:43,743
on this other
side of the camera.

278
00:13:45,210 --> 00:13:50,629
Or am I? It could be AI talking.

279
00:13:51,570 --> 00:13:52,950
Right now I'm
interrupting your practice.

280
00:13:52,950 --> 00:13:55,980
Draw the knuckles down,
lift your chest, inhale.

281
00:13:55,980 --> 00:13:58,870
Exhale, fold forward 
all the way down,

282
00:13:58,870 --> 00:14:00,060
bend your knees generously.

283
00:14:00,060 --> 00:14:03,227
Knuckles reach up
towards the sky and forward.

284
00:14:05,640 --> 00:14:07,540
Come back to the
sound of your breath.

285
00:14:08,750 --> 00:14:09,930
Inhale in deeply.

286
00:14:09,930 --> 00:14:12,490
And exhale, completely release
the fingertips to the mat.

287
00:14:12,490 --> 00:14:14,950
It's totally okay to
have fun in your practice.

288
00:14:14,950 --> 00:14:16,720
We should talk about
that a little bit more.

289
00:14:16,720 --> 00:14:18,424
Send the left toes back,

290
00:14:18,424 --> 00:14:21,110
lower the left knee 
to the ground.

291
00:14:21,110 --> 00:14:24,240
So this is a good practice
to consider that though.

292
00:14:24,240 --> 00:14:26,810
As we savor the moment.
Pull the right hip crease back,

293
00:14:26,810 --> 00:14:29,590
inhale, sweep the
fingertips all the way up.

294
00:14:29,590 --> 00:14:30,500
Caress it.

295
00:14:30,500 --> 00:14:33,970
Maybe you walk the 
toes forward a little bit.

296
00:14:33,970 --> 00:14:36,790
Right toes forward, 
sink a little deeper today.

297
00:14:36,790 --> 00:14:37,983
Inhale in.

298
00:14:37,983 --> 00:14:41,140
Exhale, float the
fingertips all the way down.

299
00:14:41,140 --> 00:14:43,870
Lift the back knee. Inhale,
right fingertips to the sky.

300
00:14:43,870 --> 00:14:46,570
Big stretch, big twist.

301
00:14:46,570 --> 00:14:49,530
And then exhale, float the
right hand all the way down.

302
00:14:49,530 --> 00:14:52,500
Step the back foot up
halfway. Pyramid Posture.

303
00:14:52,500 --> 00:14:54,070
You can keep the
back heel lifted,

304
00:14:54,070 --> 00:14:56,640
or if it starts to
root down, amazing.

305
00:14:56,640 --> 00:14:58,330
Pull the right hip
crease back, everyone.

306
00:14:58,330 --> 00:15:00,256
Breathe in.

307
00:15:00,256 --> 00:15:02,900
Breathe out. Send it back 
to your nice low lunge.

308
00:15:02,900 --> 00:15:05,400
Plant the palms,
step the right toes back.

309
00:15:05,400 --> 00:15:07,253
Inhale in, Plank Pose.

310
00:15:07,253 --> 00:15:09,652
Exhale,
Downward Facing Dog.

311
00:15:11,030 --> 00:15:12,180
Nice. Bend the knees.

312
00:15:12,180 --> 00:15:13,620
Inhale, look forward.

313
00:15:13,620 --> 00:15:16,653
Exhale, make your way
to the top, nice and slow.

314
00:15:17,740 --> 00:15:19,430
Good, inhale, halfway lift.

315
00:15:19,430 --> 00:15:21,440
Your version. Long neck.

316
00:15:21,440 --> 00:15:23,780
Exhale, soften and bow.

317
00:15:23,780 --> 00:15:25,720
Hands come to the waistline.
Ground through the feet.

318
00:15:25,720 --> 00:15:27,720
Keep the knees bent
as you slowly press

319
00:15:27,720 --> 00:15:31,340
into the earth 
to power, rise up.

320
00:15:31,340 --> 00:15:33,213
Inhale in deeply here.

321
00:15:33,213 --> 00:15:34,653
Exhale, release.

322
00:15:34,653 --> 00:15:36,740
Interlace the fingertips 
behind the back.

323
00:15:36,740 --> 00:15:38,180
You choose the bind.

324
00:15:38,180 --> 00:15:39,700
You choose the 
thumb that's on top.

325
00:15:39,700 --> 00:15:41,560
Knuckles draw down and away.

326
00:15:41,560 --> 00:15:44,160
Walk the feet together. 
Really together here.

327
00:15:44,160 --> 00:15:45,620
Arches of the feet.

328
00:15:45,620 --> 00:15:47,670
Squeezing, lift the chest.

329
00:15:47,670 --> 00:15:48,660
Breathe in.

330
00:15:48,660 --> 00:15:52,716
And exhale, bend the knees
Forward Fold all the way down.

331
00:15:54,490 --> 00:15:56,090
Good, release the hands.

332
00:15:56,090 --> 00:15:58,703
Inhale, halfway lift, excuse me.

333
00:15:59,810 --> 00:16:02,257
Exhale to soften and bow.

334
00:16:02,257 --> 00:16:03,583
Fingertips come to the mat.

335
00:16:03,583 --> 00:16:06,423
We step the right foot back,
lower the right knee.

336
00:16:08,290 --> 00:16:10,110
Pull the left hip
crease back, inhale,

337
00:16:10,110 --> 00:16:11,850
squeeze the inner thighs
towards the center of your mat

338
00:16:11,850 --> 00:16:14,450
as you sweep their
fingertips forward, up and back.

339
00:16:14,450 --> 00:16:17,050
Maybe you inch the
front toes just a little bit

340
00:16:17,050 --> 00:16:18,890
towards the front
edge of your mat,

341
00:16:18,890 --> 00:16:21,890
just inviting a
little more depth.

342
00:16:21,890 --> 00:16:25,160
But we have this beautiful
lift of the pelvic floor.

343
00:16:25,160 --> 00:16:27,640
We have that core stability.

344
00:16:27,640 --> 00:16:29,120
Good. Inhale in here.

345
00:16:29,120 --> 00:16:32,730
Exhale to slowly
release it back down.

346
00:16:32,730 --> 00:16:34,270
Right hand comes to the earth.

347
00:16:34,270 --> 00:16:36,030
Left fingertips
reach all the way up

348
00:16:36,030 --> 00:16:37,780
as you lift that right knee.

349
00:16:37,780 --> 00:16:39,683
Big breath, big twist here.

350
00:16:41,150 --> 00:16:43,360
Then exhale, left hand down.

351
00:16:43,360 --> 00:16:46,060
Bend the knees, 
step the back foot in halfway.

352
00:16:46,060 --> 00:16:47,960
If the right heel
comes to the ground, great.

353
00:16:47,960 --> 00:16:49,200
If not, no worries.

354
00:16:49,200 --> 00:16:51,310
Everyone, pull the
left hip crease back.

355
00:16:51,310 --> 00:16:52,490
Breathe, breathe, breathe here.

356
00:16:52,490 --> 00:16:55,290
This is a challenging posture. 
Stay with your breath.

357
00:16:56,860 --> 00:16:58,380
Inhale.

358
00:16:58,380 --> 00:17:03,090
And exhale to the right toes
back to your nice low lunge.

359
00:17:03,090 --> 00:17:04,410
Beautiful. Everyone, inhale.

360
00:17:04,410 --> 00:17:06,320
Open the chest to look forward.

361
00:17:06,320 --> 00:17:07,660
Exhale, plant the palms,

362
00:17:07,660 --> 00:17:10,053
step the left
toes back, Plank Pose.

363
00:17:10,900 --> 00:17:13,820
Good, we're just gonna rock
a little side to side here,

364
00:17:13,820 --> 00:17:17,720
tick-tocking the heels,
pressing away from the yoga mat.

365
00:17:17,720 --> 00:17:19,003
We're here for three,

366
00:17:19,940 --> 00:17:22,750
we're here for two, and one.

367
00:17:22,750 --> 00:17:25,100
Slowly lower belly to the earth.

368
00:17:25,100 --> 00:17:28,180
You can lower the knees first,
if you like. Nice and easy.

369
00:17:28,180 --> 00:17:29,830
Try to land softly.

370
00:17:29,830 --> 00:17:32,810
Inhale, Cobra,
opening the heart.

371
00:17:32,810 --> 00:17:35,643
Take a breath or two here today.

372
00:17:39,130 --> 00:17:41,350
And when you're ready,
slowly release,

373
00:17:41,350 --> 00:17:43,160
take it to Child's Pose.

374
00:17:43,160 --> 00:17:45,890
Nice and slow,
moving with your breath.

375
00:17:45,890 --> 00:17:47,343
Knees together.

376
00:17:49,010 --> 00:17:50,360
Melting your heart down,

377
00:17:50,360 --> 00:17:52,550
fingertips reaching towards
the front edge of the mat

378
00:17:52,550 --> 00:17:55,680
or behind towards your toes.

379
00:17:55,680 --> 00:17:57,170
Relax the weight
of the head over.

380
00:17:57,170 --> 00:17:58,719
Breathe in.

381
00:17:59,705 --> 00:18:01,319
And breathe out.

382
00:18:03,545 --> 00:18:05,079
Breathe in.

383
00:18:07,134 --> 00:18:08,890
And breathe out.

384
00:18:12,294 --> 00:18:13,745
Breathe in.

385
00:18:17,001 --> 00:18:19,005
And exhale out.

386
00:18:22,550 --> 00:18:25,940
Slowly inhale to rise back up.

387
00:18:25,940 --> 00:18:28,000
Walk the knees
underneath the hips,

388
00:18:28,000 --> 00:18:30,320
curl the toes under,
lift the hips up high

389
00:18:30,320 --> 00:18:32,670
and back, Downward Facing Dog.

390
00:18:32,670 --> 00:18:34,700
Inhale, lift the right leg high.

391
00:18:34,700 --> 00:18:36,100
Exhale, bend your right knee,

392
00:18:36,100 --> 00:18:39,160
bring your right shin all the
way up towards the front edge.

393
00:18:39,160 --> 00:18:42,130
Extend the back leg.
One-legged Pigeon here.

394
00:18:42,130 --> 00:18:44,020
Looking back to
straighten that leg,

395
00:18:44,020 --> 00:18:46,870
really rooting down through
the top of the left foot.

396
00:18:46,870 --> 00:18:49,760
Inhale, we lift the heart,
lift the chest.

397
00:18:49,760 --> 00:18:51,860
Exhale, we take it forward,

398
00:18:51,860 --> 00:18:54,960
either on the fingertips,
blocks, forearms,

399
00:18:54,960 --> 00:18:58,160
or today, maybe reaching
the palms all the way forward,

400
00:18:58,160 --> 00:19:00,347
melting the heart
down to the earth.

401
00:19:01,990 --> 00:19:03,520
Keep your right toes awake here.

402
00:19:03,520 --> 00:19:07,179
Keep the shoulders relaxed, 
tension out of the face.

403
00:19:09,140 --> 00:19:10,546
Inhale in.

404
00:19:12,150 --> 00:19:15,079
Listen to the exhale 
as you breathe out.

405
00:19:19,750 --> 00:19:21,276
Inhale in.

406
00:19:23,360 --> 00:19:28,276
Listen to the sound of
your breath as you exhale.

407
00:19:42,351 --> 00:19:45,851
Great. Take one more
cycle of breath here.

408
00:19:47,610 --> 00:19:49,860
Savor it, and then 
slow and steady,

409
00:19:49,860 --> 00:19:53,160
using the palms
to slowly rise up.

410
00:19:53,160 --> 00:19:55,880
We're gonna rock
onto the right hip here.

411
00:19:55,880 --> 00:19:59,520
We're gonna bring the left
leg all the way up and over.

412
00:19:59,520 --> 00:20:03,920
Left foot comes to cross
just outside of the right thigh.

413
00:20:03,920 --> 00:20:04,770
If we don't make it,

414
00:20:04,770 --> 00:20:07,570
we can bring it to the
inside of the right leg.

415
00:20:07,570 --> 00:20:10,210
Otherwise, we're 
looking to cross it over.

416
00:20:10,210 --> 00:20:12,240
If you feel like, 
"Oh, I'm almost there,"

417
00:20:12,240 --> 00:20:15,450
maybe you lift the
hips up on a little towel

418
00:20:15,450 --> 00:20:17,954
or blanket right now
to come into this shape.

419
00:20:19,630 --> 00:20:22,590
When you get there,
sit up nice and tall.

420
00:20:22,590 --> 00:20:24,190
Work, it's okay if
it doesn't happen,

421
00:20:24,190 --> 00:20:27,130
but work to get
that left big toe,

422
00:20:27,130 --> 00:20:30,093
the ball joint of that left
big toe, down to the ground.

423
00:20:31,010 --> 00:20:34,030
Everyone, lift up
from the pelvic floor.

424
00:20:34,030 --> 00:20:37,500
Shoulders are relaxed,
neck is nice and long,

425
00:20:37,500 --> 00:20:40,253
heart, sternum
lifting up towards the sky.

426
00:20:41,400 --> 00:20:43,173
Good, inhale, 
reach the right fingertips

427
00:20:43,173 --> 00:20:44,920
all the way up and overhead.

428
00:20:44,920 --> 00:20:47,140
Exhale. We're gonna twist.

429
00:20:47,140 --> 00:20:49,110
Hug the ribs in,
hug the rib cage in

430
00:20:49,110 --> 00:20:52,730
as you bring the outer
edge of the right elbow

431
00:20:52,730 --> 00:20:56,000
to the outer edge
of the left thigh.

432
00:20:56,000 --> 00:20:58,000
Then use your left
fingertips behind you

433
00:20:58,000 --> 00:21:00,020
to grow tall in the spine.

434
00:21:00,020 --> 00:21:03,590
Inhale as you think
about growing taller,

435
00:21:03,590 --> 00:21:05,600
lifting up through
the crown of the head.

436
00:21:05,600 --> 00:21:08,370
And then exhale,
slow and steady,

437
00:21:08,370 --> 00:21:13,390
thinking about taking 
your center of gravity

438
00:21:13,390 --> 00:21:16,470
a little more 
deeply into the twist.

439
00:21:16,470 --> 00:21:18,560
So rather than
cranking with your hand,

440
00:21:18,560 --> 00:21:23,460
really let it come
from this center stability

441
00:21:23,460 --> 00:21:25,348
that we've been playing with

442
00:21:26,500 --> 00:21:29,949
for 17 days now.

443
00:21:31,680 --> 00:21:34,103
Inhale, to lift and lengthen.

444
00:21:36,760 --> 00:21:41,650
Exhale, soft twist 
from the middle.

445
00:21:44,320 --> 00:21:46,300
Lovely. Slowly release.

446
00:21:46,300 --> 00:21:49,300
Follow your breath, follow
your breath as you unravel.

447
00:21:49,300 --> 00:21:51,433
You're gonna just
bring the left leg back,

448
00:21:52,270 --> 00:21:54,760
come back to all fours,

449
00:21:54,760 --> 00:21:56,290
curl the toes under.

450
00:21:56,290 --> 00:21:59,410
Enjoy this move as
you peel the tail up,

451
00:21:59,410 --> 00:22:01,430
Downward Facing Dog.

452
00:22:01,430 --> 00:22:03,520
Second side. Inhale,
lift the left leg up high.

453
00:22:03,520 --> 00:22:05,840
Press into both
palms evenly here.

454
00:22:05,840 --> 00:22:06,820
Good, exhale.

455
00:22:06,820 --> 00:22:08,310
Slowly bend the left knee.

456
00:22:08,310 --> 00:22:11,050
Bring that left
shin all the way up.

457
00:22:11,050 --> 00:22:12,870
Look back at your right foot.

458
00:22:12,870 --> 00:22:15,720
Really press into to
the top of that right foot.

459
00:22:15,720 --> 00:22:18,410
Good, inhale.
We walk the fingertips back,

460
00:22:18,410 --> 00:22:22,080
loop the shoulders, 
lift the chest, maybe look up.

461
00:22:22,080 --> 00:22:26,850
And use the exhale to
melt in, nice and easy.

462
00:22:31,010 --> 00:22:32,300
And I'm not gonna
cue the breath here.

463
00:22:32,300 --> 00:22:34,610
I'm going to pass
it fully over to you.

464
00:22:34,610 --> 00:22:37,747
So find nice long,

465
00:22:37,747 --> 00:22:41,140
beautiful inhalations
and really listen.

466
00:22:41,140 --> 00:22:43,850
Savor that exhale, listen
to the sound of your breath

467
00:22:43,850 --> 00:22:45,349
as you breathe out.

468
00:23:21,580 --> 00:23:24,270
Take one more
cycle of breath here,

469
00:23:24,270 --> 00:23:28,070
and just notice
where your mind went.

470
00:23:28,070 --> 00:23:30,760
Notice how your
heart feels, the emotion.

471
00:23:30,760 --> 00:23:32,882
Just notice your presence.

472
00:23:35,280 --> 00:23:36,440
And stick with your breath,

473
00:23:36,440 --> 00:23:37,440
the sound of your breath.

474
00:23:37,440 --> 00:23:40,220
Let it move you
slowly to rise back up.

475
00:23:40,220 --> 00:23:42,380
We'll rock onto the left hip,

476
00:23:42,380 --> 00:23:45,830
and we'll gently swing that
right leg all the way around

477
00:23:45,830 --> 00:23:48,220
from your core, 
even this transition.

478
00:23:48,220 --> 00:23:50,020
Bring the right foot down,

479
00:23:50,020 --> 00:23:54,100
either on the inside of
that leg or on the outside.

480
00:23:54,100 --> 00:23:56,900
Lift the hips to
help you get it there.

481
00:23:56,900 --> 00:23:58,760
Working, it's okay
if it doesn't touch,

482
00:23:58,760 --> 00:24:02,330
but working to ground
this right big toe mound

483
00:24:02,330 --> 00:24:04,310
down into the earth.

484
00:24:04,310 --> 00:24:08,066
Then lift up from
the pelvic floor.

485
00:24:13,360 --> 00:24:14,910
When you're ready,

486
00:24:14,910 --> 00:24:17,763
lift the left fingertips 
up high, breathe in.

487
00:24:18,960 --> 00:24:20,730
Exhale to find the twist,

488
00:24:20,730 --> 00:24:22,030
outer edge of the left elbow,

489
00:24:22,030 --> 00:24:23,950
and the outer edge
of the right thigh.

490
00:24:23,950 --> 00:24:27,370
Right fingertips come from
behind. We're breathing here.

491
00:24:27,370 --> 00:24:30,010
We're massaging
the internal organs.

492
00:24:30,010 --> 00:24:32,930
Really getting the
most out of this time.

493
00:24:32,930 --> 00:24:35,460
It doesn't always look like,

494
00:24:35,460 --> 00:24:37,543
you know, harder, 
faster, stronger.

495
00:24:38,440 --> 00:24:42,833
It's about savoring being
present with the sensation,

496
00:24:44,350 --> 00:24:46,150
moving from the middle here.

497
00:24:46,150 --> 00:24:48,163
Inhale, lift and lengthen.

498
00:24:49,350 --> 00:24:53,312
Exhale, maybe a gentle
twist from your center.

499
00:25:05,950 --> 00:25:08,460
This twist for me is a
very out with the old,

500
00:25:08,460 --> 00:25:10,800
sort of, in with the new vibes.

501
00:25:10,800 --> 00:25:13,683
Really wringing out the body,

502
00:25:15,360 --> 00:25:17,288
moving energy.

503
00:25:18,720 --> 00:25:22,140
Stimulating that third chakra,

504
00:25:24,600 --> 00:25:28,693
and also the heart space.

505
00:25:30,220 --> 00:25:33,043
All of it, really.
Take one more breath.

506
00:25:33,043 --> 00:25:36,350
And exhale to
slowly release. Okay.

507
00:25:36,350 --> 00:25:38,760
From here, 
just simply uncross the legs,

508
00:25:38,760 --> 00:25:40,214
send them out in front.

509
00:25:41,110 --> 00:25:42,880
Reach the fingertips up.

510
00:25:42,880 --> 00:25:44,120
Think up and over.

511
00:25:44,120 --> 00:25:45,840
So you're really
lifting the low belly up

512
00:25:45,840 --> 00:25:47,350
as if you had a little ball

513
00:25:47,350 --> 00:25:50,980
that you're trying to
lift up and over here.

514
00:25:50,980 --> 00:25:53,220
And we'll melt for
just a cycle of breath

515
00:25:53,220 --> 00:25:56,440
into this Seated Forward Fold, 
Paschimottanasana.

516
00:25:56,440 --> 00:25:59,010
Close your eyes, relax your jaw.

517
00:25:59,010 --> 00:26:03,310
Know that you are loved.

518
00:26:03,310 --> 00:26:06,840
You are love. 
And I am not afraid to say it.

519
00:26:06,840 --> 00:26:11,470
Okay, release, slowly,
easy, nice and easy

520
00:26:11,470 --> 00:26:13,350
come onto your back.

521
00:26:13,350 --> 00:26:15,893
When you get there,
hug the knees into the chest.

522
00:26:16,920 --> 00:26:19,362
Rock gently side to side here.

523
00:26:21,870 --> 00:26:23,050
Relax your shoulders.

524
00:26:23,050 --> 00:26:24,930
Send the left leg out long.

525
00:26:24,930 --> 00:26:27,720
Squeeze the right
knee in. Then switch.

526
00:26:27,720 --> 00:26:30,310
Right leg out long,
left knee in.

527
00:26:30,310 --> 00:26:31,641
And switch.

528
00:26:32,706 --> 00:26:34,620
And switch again.

529
00:26:34,620 --> 00:26:36,170
And now we can 
start to lift the head,

530
00:26:36,170 --> 00:26:38,530
the neck, the shoulders up, 
if you like here.

531
00:26:38,530 --> 00:26:40,900
Keep the skin on the face soft.

532
00:26:40,900 --> 00:26:42,440
Just switching back and forth,

533
00:26:42,440 --> 00:26:45,633
letting the extended leg 
hover over the ground.

534
00:26:46,770 --> 00:26:48,559
Breathing deep.

535
00:26:52,940 --> 00:26:55,810
Give thanks for your
body here for this time,

536
00:26:55,810 --> 00:26:59,600
again, to move the
body for the brain,

537
00:26:59,600 --> 00:27:02,360
for the mind, and for the heart.

538
00:27:02,360 --> 00:27:04,440
We're here for three. 
You got this.

539
00:27:04,440 --> 00:27:07,910
Lift the chest, the shoulders
up a little higher too.

540
00:27:07,910 --> 00:27:10,730
And on the one, release.

541
00:27:10,730 --> 00:27:12,260
Bring the feet to the earth,

542
00:27:12,260 --> 00:27:14,710
and extend the
right leg out long,

543
00:27:14,710 --> 00:27:16,510
left leg out long.

544
00:27:16,510 --> 00:27:18,590
Inhale, reach the
arms up and overhead,

545
00:27:18,590 --> 00:27:20,324
full body stretch.

546
00:27:21,670 --> 00:27:23,450
And exhale, release.

547
00:27:23,450 --> 00:27:25,550
Bring the hands
somewhere in your body here,

548
00:27:25,550 --> 00:27:27,660
close your eyes,

549
00:27:27,660 --> 00:27:31,703
and see how fast you
can surrender to stillness.

550
00:27:35,580 --> 00:27:38,977
Feel the gentle rise
and fall of your breath.

551
00:27:40,380 --> 00:27:44,804
Let the eyelids get heavy
for a moment here. Jaw softens.

552
00:27:49,020 --> 00:27:51,880
Taking a moment here at
the end of this practice

553
00:27:51,880 --> 00:27:55,860
to just be, 
as cliche as it sounds,

554
00:27:55,860 --> 00:27:59,133
practice just being here.

555
00:28:07,090 --> 00:28:10,162
Balancing out all the movement

556
00:28:11,229 --> 00:28:13,060
of every day life

557
00:28:13,060 --> 00:28:18,070
and even of the practice
with a moment of stillness.

558
00:28:31,530 --> 00:28:33,580
And on your next inhale,
let it be big,

559
00:28:33,580 --> 00:28:36,083
let it be buoyant,
let it be loving.

560
00:28:37,290 --> 00:28:39,390
Exhale, bring
the palms together.

561
00:28:39,390 --> 00:28:41,760
Inhale, thumbs up to third eye

562
00:28:41,760 --> 00:28:44,730
as you start to wiggle the toes.

563
00:28:44,730 --> 00:28:47,293
Move the feet.

564
00:28:48,301 --> 00:28:51,380
Feel the pressure of your thumbs
right here on your third eye.

565
00:28:51,380 --> 00:28:56,380
This is that symbolic
place of the inner teacher.

566
00:28:58,870 --> 00:29:00,770
Snuggling up to your intuition.

567
00:29:00,770 --> 00:29:04,220
You can even use your
thumb knuckles to massage it,

568
00:29:04,220 --> 00:29:06,001
as I am here.

569
00:29:07,320 --> 00:29:10,623
It's not selfish
to savor the moment.

570
00:29:11,560 --> 00:29:13,760
It can be really beautiful

571
00:29:14,940 --> 00:29:17,270
to get in the habit of learning

572
00:29:17,270 --> 00:29:20,840
how to be present with
what is and enjoying it.

573
00:29:20,840 --> 00:29:23,170
Being able to pivot

574
00:29:23,170 --> 00:29:26,310
and extend that opportunity,

575
00:29:26,310 --> 00:29:28,833
lead by example for others.

576
00:29:31,400 --> 00:29:33,940
You deserve it. 
Enjoy the rest of your day.

577
00:29:33,940 --> 00:29:36,473
I look forward to
seeing you tomorrow.

578
00:29:37,440 --> 00:29:40,600
We are very close
to the 20th Day mark,

579
00:29:40,600 --> 00:29:42,063
which is exciting.

580
00:29:43,078 --> 00:29:46,300
So let's keep going.
Take good care.

581
00:29:46,300 --> 00:29:47,962
Namaste.

582
00:29:51,023 --> 00:29:54,917
(soft upbeat music)