- Hey, everyone.
Welcome back to Move.

It is Day 18, 
a day in which we

savor.

Let's get started.

(soft upbeat music)

Alrighty, my darling friends.

Let's come into a
nice comfortable seat.

Sit up nice and tall,

lengthen through
the crown of the head.

Take a deep breath in.

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

And then exhale,
pull them back and down.

Jumping right in.

Inhale, squeeze and
lift shoulders to ears.

And exhale, drop 'em down.

Inhale, squeeze and lift,
squeeze and lift.

Exhale, drop 'em down.

Then keep a little weight
tagging down in the elbows

as you lift your chest.

You can close your
eyes if you like here.

And continue to
gently deepen your breath.

It's Day 18. Amazing.

This is an incredible

opportunity for you today,

an invitation to
practice really enjoying,

tasting every move,

paying attention to sensation,

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

and really
recognizing or remembering

that that is the practice.

Being really present
with your experience,

no matter what it is,

instead of trying to kind
of like have this expectation

and then to fit that mold.

Instead, we kind of
flip it, reverse it,

and we savor

the experience

of simply showing up.

And we allow just
one present moment

to be a window into the next.

For me, this really is
what mindfulness practice

is all about.

Working from the inside

out, from the
interior to the exterior,

and not the other way around.

Draw the palms
together at your heart.

Feel the warmth of your
palms kissing together here.

Inhale in deeply.

As you exhale, bow your head.

Feel that nice stretch
in the back of the neck.

In fact, really draw
your shoulder blades down

towards your hips.

Feel that stretch.

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

Allow yourself to feel

and taste everything on the mat.

And at the very least,

just honor this tiny bit of time

that you've
carved out for yourself.

I am so in admiration of you.

Thank you for being here.

Inhale.

Exhale to open the eyes,
lift the chin.

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

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

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

Today, pull your
right thumb back

and see if you can start

to really spiral your
chest up towards the sky.

Don't worry about how it looks.

Focus on the
sensation of finding

that lift through the chest.

And then draw the chin
to the chest navel to spine

as you come through to center

and slowly roll 
it up all the way

head over heart,
heart over pelvis.

Good. Inhale in deeply.

Exhale, relax
the shoulders down.

Right hand to the earth.

Inhale, left fingertips
reach up to the sky first,

find length in the side body.

And then think up and
over with the left fingertips

as you begin to
reach towards the right.

Pull the left thumb back,

spiral your heart
up towards the sky.

Inhale in deeply.

Exhale, navel draws 
in chin to chest.

Come through center.

And again, soft and
easy we roll it up,

head over heart,
heart over pelvis.

Benji is making me
smile behind the plant there.

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

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

Spread the fingertips wide.

Maybe you walk the hands
a little bit wider today

than shoulders,
just playing here.

And same with the knees.

Make sure
they're not too narrow,

but they're right
underneath the hip points.

Then press into
the tops of the feet.

Toes, ankles are in
line with the knees.

As we inhale, 
drop the belly, look forward.

And exhale, 
round through the spine,

chin to chest.

Now, follow the
sound of your breath here.

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

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

start to veer off the
railroad tracks here.

So you have the
structure of Cat-Cow,

but you can start to
find what feels good

and explore a little bit more,

bumping the hips 
a little left to right,

curling the toes under.

Continuing to check
in with your breath.

What would savoring 
this moment here,

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

What could it look like?

No rules.

Maybe you start to get into

the shoulders a
little bit, the neck.

Then curl the toes under here.

Send the hips back
towards the heels.

Palms come to the
tops of the thighs.

Inhale, just like we did before.

Squeeze and lift
shoulders to ears.

And exhale, float them down,

stretching through
the fascia of the foot.

Big breath, 
lift from the pelvic floor,

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

And inhale, squeeze
and lift one last time.

Shoulders to ears.

And exhale, release. Awesome.

Come back to all fours,

press into the tops of the feet.

Good, inhale, 
extend left fingertips forward,

right toes back.

Find your balance.
Draw the low ribs in.

So hug your rib cage
in towards your spine.

And then here we go,

big breath to
spread the fingers,

spread the toes.

And exhale, round it through.

Inhale, expand, stretch, reach.

Exhale, contract, lift, squeeze.

One more time. 
Inhale, expand, long neck.

Exhale, squeeze and lift. 
Bring it all in.

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

Inhale, right fingertips 
forward, left toes back.

Drop your left hip. 
Pull back your right shoulder.

Inhale, spread the fingertips,
spread the toes.

Exhale, draw it in.

Inhale, expand, reach.

Exhale, draw it in.

Press into your 
right foot for stability,

left palm for stability.
As you inhale, reach.

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

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

press into the tops of the feet,

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

coming on to the knees here.

Can always use 
your mat, right?

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

Loop the shoulders forward,

up and back with your breath.

Forward, up and 
back with your breath.

And forward, up and 
back with your breath.

And then gonna
release the fingertips

behind the tailbone here.

Draw the knuckles down
as you lift your chest.

Good. We're active 
in the legs here.

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

Then you're gonna
take your knuckles

over towards the
left side waist.

So towards your left hip.

Then draw them
down and away here.

And then draw your right ear

towards your right shoulder.

Then see if you can
kind of square your hips

and shoulders towards
the front edge of your mat.

And breathe.

Ooh. Then slowly release,
bring it back center.

We're gonna just
reverse the thumb.

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

and then take your knuckles over

towards your 
right waistline, right hip.

Draw it down and away.

Left ear over left shoulder,

and then slowly squaring 
the hips and shoulders.

So it looks like this.

Big stretch
through the trapezius.

Good. Slowly release.

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

Bend the elbows, float it down.

Inhale, reach the fingertips 
forward, up and back.

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

Last one. 
Really spread the fingertips.

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

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

Great, curl the toes under.

Take a deep breath in.

Now, think about 
how you transition

to Downward Dog here.

Can you savor this transition

instead of just kind of
throwing your body around

and hefting it up and back?

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

You just explore here.

Can we find a way

to get there
that feels connected?

Like we're present
with the sensation?

And then continue that
when you land there, right?

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

Then slowly take a
walk all the way up

towards the front
edge of your mat.

Nice and slow.

How you get there is up to you.

When you get there,
feet hip width apart,

toes pointing forward.

Allow the weight of
the head to melt over,

and grabbing opposite
elbow if it feels good.

Relaxing the weight of the head,

pressing into all 
four corners of the feet.

Really pressing
into those heels. You got it.

Breathe. Find soft,
easy movement here.

Find what feels good for you.

Nice, then release
the fingertips down.

We're gonna walk the fingertips

over towards the
left side of the mat.

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

you can bend the
knees generously,

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

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

Same thing,
fingertips on the mat,

on blocks, or maybe
grabbing the left wrist

with the right hand.

Amazing. Release that.

Come all the way to center.

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

past the shins,
past the knee caps

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

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

Pull the elbows back
like little grasshopper legs,

and come into this
flat back position.

Now, notice if your front
body is just kind of falling

with gravity here, see if
you can engage the muscles

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

Great, pull the shoulders away

from the ears a
little more here.

Take a deep breath in,

and then let it all go.

Awesome. Hands come 
to the waistline.

Bend your knees. 
Power up.

This is definitely a
power transition here.

So enjoy it, savor it.

Loop the shoulders, press into
all four corners of the feet,

and rise up strong.

Hands on the waist here.

Imagine you were trying

to tear your yoga mat
straight down the middle.

So your legs are
super engaged.

Entering this power pose.

Stand up nice and tall.

Feel this upward current of
energy through the front body,

this downward current of
energy through the back body.

And we're just gonna
repeat what we did on our knees.

So we'll interlace
the fingertips behind,

slide them over
towards the left hip,

draw them down, and
right ear over right shoulder.

Then release, 
switch the cross of the bind.

So opposite thumb on top.

As you take the hands
to your right waistline,

drawn them down, and
left ear over left shoulder.

Good, then keep the
fingertips interlaced.

Bring them back to center.

Open up through the
chest. Got excited. (laughs)

Yes, I am a human being

on this other
side of the camera.

Or am I? It could be AI talking.

Right now I'm
interrupting your practice.

Draw the knuckles down,
lift your chest, inhale.

Exhale, fold forward 
all the way down,

bend your knees generously.

Knuckles reach up
towards the sky and forward.

Come back to the
sound of your breath.

Inhale in deeply.

And exhale, completely release
the fingertips to the mat.

It's totally okay to
have fun in your practice.

We should talk about
that a little bit more.

Send the left toes back,

lower the left knee 
to the ground.

So this is a good practice
to consider that though.

As we savor the moment.
Pull the right hip crease back,

inhale, sweep the
fingertips all the way up.

Caress it.

Maybe you walk the 
toes forward a little bit.

Right toes forward, 
sink a little deeper today.

Inhale in.

Exhale, float the
fingertips all the way down.

Lift the back knee. Inhale,
right fingertips to the sky.

Big stretch, big twist.

And then exhale, float the
right hand all the way down.

Step the back foot up
halfway. Pyramid Posture.

You can keep the
back heel lifted,

or if it starts to
root down, amazing.

Pull the right hip
crease back, everyone.

Breathe in.

Breathe out. Send it back 
to your nice low lunge.

Plant the palms,
step the right toes back.

Inhale in, Plank Pose.

Exhale,
Downward Facing Dog.

Nice. Bend the knees.

Inhale, look forward.

Exhale, make your way
to the top, nice and slow.

Good, inhale, halfway lift.

Your version. Long neck.

Exhale, soften and bow.

Hands come to the waistline.
Ground through the feet.

Keep the knees bent
as you slowly press

into the earth 
to power, rise up.

Inhale in deeply here.

Exhale, release.

Interlace the fingertips 
behind the back.

You choose the bind.

You choose the 
thumb that's on top.

Knuckles draw down and away.

Walk the feet together. 
Really together here.

Arches of the feet.

Squeezing, lift the chest.

Breathe in.

And exhale, bend the knees
Forward Fold all the way down.

Good, release the hands.

Inhale, halfway lift, excuse me.

Exhale to soften and bow.

Fingertips come to the mat.

We step the right foot back,
lower the right knee.

Pull the left hip
crease back, inhale,

squeeze the inner thighs
towards the center of your mat

as you sweep their
fingertips forward, up and back.

Maybe you inch the
front toes just a little bit

towards the front
edge of your mat,

just inviting a
little more depth.

But we have this beautiful
lift of the pelvic floor.

We have that core stability.

Good. Inhale in here.

Exhale to slowly
release it back down.

Right hand comes to the earth.

Left fingertips
reach all the way up

as you lift that right knee.

Big breath, big twist here.

Then exhale, left hand down.

Bend the knees, 
step the back foot in halfway.

If the right heel
comes to the ground, great.

If not, no worries.

Everyone, pull the
left hip crease back.

Breathe, breathe, breathe here.

This is a challenging posture. 
Stay with your breath.

Inhale.

And exhale to the right toes
back to your nice low lunge.

Beautiful. Everyone, inhale.

Open the chest to look forward.

Exhale, plant the palms,

step the left
toes back, Plank Pose.

Good, we're just gonna rock
a little side to side here,

tick-tocking the heels,
pressing away from the yoga mat.

We're here for three,

we're here for two, and one.

Slowly lower belly to the earth.

You can lower the knees first,
if you like. Nice and easy.

Try to land softly.

Inhale, Cobra,
opening the heart.

Take a breath or two here today.

And when you're ready,
slowly release,

take it to Child's Pose.

Nice and slow,
moving with your breath.

Knees together.

Melting your heart down,

fingertips reaching towards
the front edge of the mat

or behind towards your toes.

Relax the weight
of the head over.

Breathe in.

And breathe out.

Breathe in.

And breathe out.

Breathe in.

And exhale out.

Slowly inhale to rise back up.

Walk the knees
underneath the hips,

curl the toes under,
lift the hips up high

and back, Downward Facing Dog.

Inhale, lift the right leg high.

Exhale, bend your right knee,

bring your right shin all the
way up towards the front edge.

Extend the back leg.
One-legged Pigeon here.

Looking back to
straighten that leg,

really rooting down through
the top of the left foot.

Inhale, we lift the heart,
lift the chest.

Exhale, we take it forward,

either on the fingertips,
blocks, forearms,

or today, maybe reaching
the palms all the way forward,

melting the heart
down to the earth.

Keep your right toes awake here.

Keep the shoulders relaxed, 
tension out of the face.

Inhale in.

Listen to the exhale 
as you breathe out.

Inhale in.

Listen to the sound of
your breath as you exhale.

Great. Take one more
cycle of breath here.

Savor it, and then 
slow and steady,

using the palms
to slowly rise up.

We're gonna rock
onto the right hip here.

We're gonna bring the left
leg all the way up and over.

Left foot comes to cross
just outside of the right thigh.

If we don't make it,

we can bring it to the
inside of the right leg.

Otherwise, we're 
looking to cross it over.

If you feel like, 
"Oh, I'm almost there,"

maybe you lift the
hips up on a little towel

or blanket right now
to come into this shape.

When you get there,
sit up nice and tall.

Work, it's okay if
it doesn't happen,

but work to get
that left big toe,

the ball joint of that left
big toe, down to the ground.

Everyone, lift up
from the pelvic floor.

Shoulders are relaxed,
neck is nice and long,

heart, sternum
lifting up towards the sky.

Good, inhale, 
reach the right fingertips

all the way up and overhead.

Exhale. We're gonna twist.

Hug the ribs in,
hug the rib cage in

as you bring the outer
edge of the right elbow

to the outer edge
of the left thigh.

Then use your left
fingertips behind you

to grow tall in the spine.

Inhale as you think
about growing taller,

lifting up through
the crown of the head.

And then exhale,
slow and steady,

thinking about taking 
your center of gravity

a little more 
deeply into the twist.

So rather than
cranking with your hand,

really let it come
from this center stability

that we've been playing with

for 17 days now.

Inhale, to lift and lengthen.

Exhale, soft twist 
from the middle.

Lovely. Slowly release.

Follow your breath, follow
your breath as you unravel.

You're gonna just
bring the left leg back,

come back to all fours,

curl the toes under.

Enjoy this move as
you peel the tail up,

Downward Facing Dog.

Second side. Inhale,
lift the left leg up high.

Press into both
palms evenly here.

Good, exhale.

Slowly bend the left knee.

Bring that left
shin all the way up.

Look back at your right foot.

Really press into to
the top of that right foot.

Good, inhale.
We walk the fingertips back,

loop the shoulders, 
lift the chest, maybe look up.

And use the exhale to
melt in, nice and easy.

And I'm not gonna
cue the breath here.

I'm going to pass
it fully over to you.

So find nice long,

beautiful inhalations
and really listen.

Savor that exhale, listen
to the sound of your breath

as you breathe out.

Take one more
cycle of breath here,

and just notice
where your mind went.

Notice how your
heart feels, the emotion.

Just notice your presence.

And stick with your breath,

the sound of your breath.

Let it move you
slowly to rise back up.

We'll rock onto the left hip,

and we'll gently swing that
right leg all the way around

from your core, 
even this transition.

Bring the right foot down,

either on the inside of
that leg or on the outside.

Lift the hips to
help you get it there.

Working, it's okay
if it doesn't touch,

but working to ground
this right big toe mound

down into the earth.

Then lift up from
the pelvic floor.

When you're ready,

lift the left fingertips 
up high, breathe in.

Exhale to find the twist,

outer edge of the left elbow,

and the outer edge
of the right thigh.

Right fingertips come from
behind. We're breathing here.

We're massaging
the internal organs.

Really getting the
most out of this time.

It doesn't always look like,

you know, harder, 
faster, stronger.

It's about savoring being
present with the sensation,

moving from the middle here.

Inhale, lift and lengthen.

Exhale, maybe a gentle
twist from your center.

This twist for me is a
very out with the old,

sort of, in with the new vibes.

Really wringing out the body,

moving energy.

Stimulating that third chakra,

and also the heart space.

All of it, really.
Take one more breath.

And exhale to
slowly release. Okay.

From here, 
just simply uncross the legs,

send them out in front.

Reach the fingertips up.

Think up and over.

So you're really
lifting the low belly up

as if you had a little ball

that you're trying to
lift up and over here.

And we'll melt for
just a cycle of breath

into this Seated Forward Fold, 
Paschimottanasana.

Close your eyes, relax your jaw.

Know that you are loved.

You are love. 
And I am not afraid to say it.

Okay, release, slowly,
easy, nice and easy

come onto your back.

When you get there,
hug the knees into the chest.

Rock gently side to side here.

Relax your shoulders.

Send the left leg out long.

Squeeze the right
knee in. Then switch.

Right leg out long,
left knee in.

And switch.

And switch again.

And now we can 
start to lift the head,

the neck, the shoulders up, 
if you like here.

Keep the skin on the face soft.

Just switching back and forth,

letting the extended leg 
hover over the ground.

Breathing deep.

Give thanks for your
body here for this time,

again, to move the
body for the brain,

for the mind, and for the heart.

We're here for three. 
You got this.

Lift the chest, the shoulders
up a little higher too.

And on the one, release.

Bring the feet to the earth,

and extend the
right leg out long,

left leg out long.

Inhale, reach the
arms up and overhead,

full body stretch.

And exhale, release.

Bring the hands
somewhere in your body here,

close your eyes,

and see how fast you
can surrender to stillness.

Feel the gentle rise
and fall of your breath.

Let the eyelids get heavy
for a moment here. Jaw softens.

Taking a moment here at
the end of this practice

to just be, 
as cliche as it sounds,

practice just being here.

Balancing out all the movement

of every day life

and even of the practice
with a moment of stillness.

And on your next inhale,
let it be big,

let it be buoyant,
let it be loving.

Exhale, bring
the palms together.

Inhale, thumbs up to third eye

as you start to wiggle the toes.

Move the feet.

Feel the pressure of your thumbs
right here on your third eye.

This is that symbolic
place of the inner teacher.

Snuggling up to your intuition.

You can even use your
thumb knuckles to massage it,

as I am here.

It's not selfish
to savor the moment.

It can be really beautiful

to get in the habit of learning

how to be present with
what is and enjoying it.

Being able to pivot

and extend that opportunity,

lead by example for others.

You deserve it. 
Enjoy the rest of your day.

I look forward to
seeing you tomorrow.

We are very close
to the 20th Day mark,

which is exciting.

So let's keep going.
Take good care.

Namaste.

(soft upbeat music)