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- What's up everyone?
Welcome back to Move.

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It is Day 19 
and the exploration

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continues.

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Let's get started.

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(soft upbeat music)

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Oh, hello there.

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Alright, let's begin 
on all fours.

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Spread the fingertips wide.

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Knees underneath the hips.

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And drop the belly and inhale.

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Open the chest, look forward.

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Stay here, press away 
from your yoga mat.

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Look to the right.

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Look to the left.

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Good, come back to center.

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Inhale.

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Open the chest.

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Good, exhale, 
round through.

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Pause here.
Press into the tops of the feet.

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Breathe.

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And now release the floodgates.

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Inhale, dropping the belly.

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Exhaling to round
through the spine.

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Setting off on 
a very beautiful,

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swift, but powerful 
exploration today.

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Just kind of reminding
ourselves and each other

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that the process is the reward.

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So just keep an open mind,
an open heart.

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Keep lookin' around.

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Asking questions as you
move throughout the practice.

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Does this feel good?
No. Why?

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Does this feel great?
Yes. Why?

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Following your breath.

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Paying attention.

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Working to be fully
present in these daily moves.

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Such a gift. Okay.

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Bring the spine back to
a nice neutral position

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and we're gonna curl
the right toes under,

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extend the right leg out,
just the right leg,

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and then draw a line
with your right toes

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all the way to the
left side of your mat

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and maybe even off
the edge of the mat.

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Good, then turn to look
past your left shoulder.

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Feel this nice big
stretch in the right side body,

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right waist, and maybe
reaching the right heel back

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a little bit more as you
press away from your palms.

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Nose towards the left shoulder

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as if you were
looking to touch your nose

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to your right heel.

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What?

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Just explore it. Inhale.

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Exhale.

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Inhale in again.

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And exhale to slowly release.

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Bring it back to
that neutral spine.

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Curl the left toes under,
send the left heel back.

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Draw a line with the
left toes this time,

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all the way across
towards the right edge.

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Then turn to look
past your right shoulder

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towards your left heel.

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And then explore
here with breath.

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Really reaching
the left heel back,

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pressing the palms
away from the earth,

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maybe drawing the front
body up to meet the back

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so your low back
becomes nice and long.

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Breathe.

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Big stretch in the
left side body, left waist.

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Inhale in again.

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Use your exhale to
reel it back to center.

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Good, curl the toes under.

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Inhale in again.

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Exhale, navel draws up.

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That lifts the knees so
now we're in a Hovering Table.

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Neck is nice and long,
skin of the face is soft.

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We're calm here,
exploring the breath,

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the length of breath
here in a challenging moment.

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You're here for three.
Breathe nice and easy.

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Two, tug the hands
back towards the hips.

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Good and slowly lower
on the one, beautiful.

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Bring the heels together.

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We're gonna sit back
on the heels like this.

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We're gonna
interlace the fingertips

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and just take a moment or two

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to create some
movement here in the wrists.

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You might draw the hands
into fists, draw circles here,

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or interlace the fingertips

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and take it for 
a little wavy ride.

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Then everyone, 
reach your fingertips forward,

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plug your shoulders back,
drop your fingertips down,

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so you feel this big
stretch in the wrist

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and the arm here, the forearm.

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Again, pull the shoulders,
plug them back into socket.

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We're here for three, two,

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and then release on the one.

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Come all the way back down.

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We're gonna walk the
feet out a little bit wider

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and peel the hips up
for Downward Facing Dog.

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So try to find something 
new here in this Dog.

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I'm not gonna
give you too many cues

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just to allow you to explore
the space with your breath.

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I lied, I'm gonna
give you a couple options,

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but not too many cues.

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So you could take it wider,

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you can explore
taking a wider stance.

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You could explore taking
a slightly narrow stance

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and turning the big toes in.

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That's it.

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I'll let you explore for a
moment or two longer here.

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Listen to your body.

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Make discoveries
based on your exploration.

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Actually, Adriene
invited me to do this,

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but this is really better
for my body here to do this.

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So I'm gonna
explore this for a moment.

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I feel safe and stable here.

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Nice, then we'll bend the knees.

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Inhale, look forward.

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Exhale to make
your way to the top,

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maybe explore a new way
of getting there today.

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Forward Fold at the
top edge of your mat.

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Take a deep breath in.

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And a long breath out
as you relax your arms

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and relax the
weight of your head over,

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grounding firmly and
actively through your feet.

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Good, inhale in here, bend
the knees, spread the fingertips.

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Bend the knees
generously as you rise up,

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reaching the fingertips all
the way up towards the sky.

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Big breath, big stretch.

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And then exhale,
grab the left wrist.

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You're gonna tilt
to the right here,

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stretching through
the left side body.

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Beautiful, inhale,
come back to center.

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Exhale, take it to the left.

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Grab your right wrist,
dig into your right heel,

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lift your sternum.

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Good, inhale, reach for the sky.

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Exhale, wiggle your fingertips

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as you slowly Forward Fold 
again all the way down.

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Good, inhale.

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Send the fingertips behind you,

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arms straightened for airplane
arms as you lift up halfway.

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Nice, long, beautiful neck,
slight bend in the knees.

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And then exhale,
let everything go.

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Fingertips come to the mat.

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We keep the
right foot where it is

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as you step the left foot back,

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front knee is bent as
you pivot on that left foot

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and we're gonna rise up,

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right elbow to the
top of the right thigh.

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We've been here before,
Extended Side Angle.

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Bring your left hand
to the waistline here.

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You can turn your left toes in

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really, really finding
that connection from the hip,

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internally rotating to
the knee, through the shin,

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to the ankle.

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Then just check it out here,
check out your foundation.

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Really building this
posture from the ground up.

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Then when you're ready,
we'll take the left hand

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to the right rib cage.

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Let's take it to
the right side body

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and imagine
you're smearing honey

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or something (laughs)
across your belly here

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as you use the
power of your own touch

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to guide this opening
up through the chest.

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Then maybe the left fingertips
reach up towards the sky.

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Just check in with the neck.

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Neck is nice and 
long here, not collapsed

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so there's equi-distance 
between your ears

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and your shoulders here.

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Inhale in.

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If you like, exhale, right
fingertips all the way down

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towards the right inner heel.

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Inhale in again.

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Exhale, left fingertips 
are gonna take you

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all the way forward and

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back down to 
your nice low lunge.

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Here's our twist,
breathe into your belly.

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Inhale, reach for the sky.

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Squeeze the right
knee in just a tad.

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And then exhale,
right hand down.

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Step the right foot
back for Plank Pose.

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Feel free to
lower the knees here

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if you're a little tired today.

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Inhale in deeply.

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As you exhale, slowly lower 
all the way to the earth.

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Inhale, open up
through the chest, Cobra.

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Exhale to soften and release.

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Curl the toes under, inhale in,

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use the exhale to press up,
power up strong to Plank.

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Reach the heels back,
crown forward.

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Quietly whisper to yourself,
"I am strong." I am strong.

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Hips up high and
back after your whisper,

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Downward Facing Dog.

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Take a deep breath in.

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And a long breath out.

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Bend the knees, 
inhale, look forward.

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Exhale, make your
way to the top,

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find a new way of
traveling up there.

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On your next inhale, 
lift up halfway, airplane arms.

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And exhale, soften and release.

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Root to rise here,
ground through the feet.

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Inhale, reach for the sky,
big breath, big stretch.

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And as you exhale,
wiggle the fingertips,

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take it all the way
back down to the earth.

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Inhale, halfway lift
with those airplane arms.

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Imagine someone gently
pulling your fingertips

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away from you, creating
more space in the neck here.

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And then exhale, 
soften and release.

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Good, fingertips on the mat,
keep the left foot where it is.

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Step the right foot back,
pivot on the right heel.

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Strong legs here,

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front knee is bent.

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Left elbow comes to
the top of the left thigh.

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00:10:07,900 --> 00:10:10,040
And we'll take the right
hand to the waistline to start.

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Just check out the back foot,

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so want to make sure the
right toes are really turned in

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so you can feel
the power that you get

217
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when you press into the
outer edge of that back foot

218
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and engage from
the arch of the foot.

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This is great for all
these Warrior postures.

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So engaging the
right inner thigh.

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Getting the bones stacked

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for

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optimal function.

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Take the right
hand to the left waist,

225
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smear that honey across, let
it open up through the chest.

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Spiral your heart
up towards the sky

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as you send the right fingertips

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all the way up
towards the heavens.

229
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Lots of space between
the ears and the shoulders.

230
00:10:52,880 --> 00:10:56,770
So keep thinking about drawing
your shoulder blades down.

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Hug in the rib cage just a bit,

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feel that
connection to your core.

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Inhale in, maybe look up.

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Exhale, maybe left fingertips
all the way to the earth.

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Beautiful, strong legs here.

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Mindful breath.

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Inhale in, reach a little
higher in the right fingertips.

238
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Exhale, take the right fingertips
all the way up and over,

239
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and then allow that to
bring you back to your lunge.

240
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Great, pivot on the back foot.

241
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Inhale, big twist as left fingertips
reach towards the sky.

242
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Slightly hug that left knee in.

243
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Good, then exhale, slowly
bring the left hand back down.

244
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Step the left
toes back to Plank.

245
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Here we go, inhale in.

246
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Exhale, puff up through the
upper back body here,

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reach the heels back.

248
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We're gonna squeeze the
right knee up into the chest.

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And then extend.

250
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Left knee, squeeze and lift.
And then extend.

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Keep it going here.

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It's a bit of a
mindful Mountain Climber.

253
00:11:51,470 --> 00:11:53,810
But I'd like to
see if you can explore

254
00:11:53,810 --> 00:11:56,440
really accentuating
the squeeze and the lift

255
00:11:56,440 --> 00:11:57,670
as you come through.

256
00:11:57,670 --> 00:12:00,060
So even if that
means that you do less,

257
00:12:00,060 --> 00:12:02,920
really finding that squeeze,

258
00:12:02,920 --> 00:12:06,670
engaging the
muscles of the front body,

259
00:12:06,670 --> 00:12:09,450
press into your fingertips here.

260
00:12:09,450 --> 00:12:11,310
Do one more on each side.

261
00:12:12,270 --> 00:12:15,000
And then send the
hips up high and back,

262
00:12:15,000 --> 00:12:16,070
Downward Facing Dog.

263
00:12:16,070 --> 00:12:18,550
Take the deepest
breath you've taken all day.

264
00:12:18,550 --> 00:12:20,010
In through the nose.

265
00:12:20,010 --> 00:12:23,173
And exhale, sigh it out 
with a little sound (sighs).

266
00:12:24,280 --> 00:12:25,630
Good, one more like that.

267
00:12:25,630 --> 00:12:27,277
Inhale in deeply.

268
00:12:28,180 --> 00:12:30,530
Don't be shy, now,
explore a little sound here

269
00:12:30,530 --> 00:12:32,282
as you breathe out (sighs).

270
00:12:33,400 --> 00:12:37,250
Good, shake the head 
a little yes, a little no.

271
00:12:37,250 --> 00:12:38,530
Then anchor
through the left heel.

272
00:12:38,530 --> 00:12:40,890
Inhale, lift the right leg high.

273
00:12:40,890 --> 00:12:42,860
Exhale, step it all the way up.

274
00:12:42,860 --> 00:12:44,880
Pivot on the back foot,

275
00:12:44,880 --> 00:12:47,550
straighten the front leg.

276
00:12:47,550 --> 00:12:52,931
Right hand is gonna come to
the inner heel or on a block.

277
00:12:54,210 --> 00:12:57,520
Left fingertips slowly
trace across the right arm,

278
00:12:57,520 --> 00:13:00,800
across the chest
and up towards the sky.

279
00:13:00,800 --> 00:13:02,010
Back toes are turned in

280
00:13:02,010 --> 00:13:06,060
and voila, you are
in a Triangle Pose.

281
00:13:06,060 --> 00:13:07,750
Nice and strong,

282
00:13:07,750 --> 00:13:10,820
opening up into this
posture from the ground up.

283
00:13:10,820 --> 00:13:12,120
You got this.

284
00:13:12,120 --> 00:13:13,760
Spiraling your
heart up towards the sky,

285
00:13:13,760 --> 00:13:16,793
keeping the neck nice
and long, legs are strong.

286
00:13:17,630 --> 00:13:19,360
Inhale in.

287
00:13:19,360 --> 00:13:22,830
Exhale, opening the
heart towards the sky.

288
00:13:22,830 --> 00:13:25,400
Drawing the shoulders 
away from the ears.

289
00:13:25,400 --> 00:13:29,281
Again, back heel rooted strong,

290
00:13:29,281 --> 00:13:31,562
back toes turned in.

291
00:13:32,570 --> 00:13:34,002
Good, inhale in.

292
00:13:34,002 --> 00:13:37,290
Exhale with control, 
slowly release.

293
00:13:37,290 --> 00:13:39,820
We're just gonna give this
one little breath cycle here.

294
00:13:39,820 --> 00:13:41,270
You're gonna bend both knees,

295
00:13:41,270 --> 00:13:44,060
inhale, lift up to
Standing Splits, just explore.

296
00:13:45,200 --> 00:13:47,270
And then exhale, lower.

297
00:13:47,270 --> 00:13:48,470
Come back to your lunge.

298
00:13:48,470 --> 00:13:49,810
Great, (claps hands)
plant the palms here.

299
00:13:49,810 --> 00:13:52,780
Step the right toes back,
belly to Cobra or Chaturanga

300
00:13:52,780 --> 00:13:55,030
to Upward Facing Dog here.

301
00:13:55,030 --> 00:13:58,860
You can explore, 
make this your own adventure.

302
00:13:58,860 --> 00:14:01,855
We'll meet in
Downward Facing Dog.

303
00:14:06,530 --> 00:14:09,410
Inhale, lift the
left leg up high.

304
00:14:09,410 --> 00:14:11,790
Exhale, step it up.

305
00:14:11,790 --> 00:14:15,620
Here we go, we're gonna
bring the back heel down,

306
00:14:15,620 --> 00:14:19,080
pull the left hip crease back
to straighten that front leg.

307
00:14:19,080 --> 00:14:20,560
Don't even worry
about the arms yet,

308
00:14:20,560 --> 00:14:24,120
let's just get nice
and grounded in the feet.

309
00:14:24,120 --> 00:14:25,463
Right toes are turned in.

310
00:14:26,810 --> 00:14:28,560
So I'm pulling the
left hip crease back,

311
00:14:28,560 --> 00:14:32,810
left fingertips are gonna
come towards the inner heel here

312
00:14:32,810 --> 00:14:34,320
and then just like
we've done before,

313
00:14:34,320 --> 00:14:36,220
we're gonna imagine
pulling back a bow and arrow

314
00:14:36,220 --> 00:14:39,500
right fingertips,
slow and steady trace.

315
00:14:39,500 --> 00:14:40,920
What this is
doing is allowing me

316
00:14:40,920 --> 00:14:43,870
to turn on the muscles
of my core, my midline.

317
00:14:43,870 --> 00:14:46,750
So as I open up
through the right fingertips,

318
00:14:46,750 --> 00:14:50,420
my lower body is strong,
my midline is turned on.

319
00:14:50,420 --> 00:14:53,090
I'm exploring length
through the crown of the head,

320
00:14:53,090 --> 00:14:55,107
heart spiraling up.

321
00:14:57,330 --> 00:15:00,240
Press into all four
corners of the feet.

322
00:15:00,240 --> 00:15:02,040
Find a gentle lift

323
00:15:02,840 --> 00:15:04,708
from that pelvic floor,

324
00:15:04,708 --> 00:15:07,668
that lengthening 
through the torso.

325
00:15:12,180 --> 00:15:15,710
Inhale in, 
wiggle the right fingertips.

326
00:15:15,710 --> 00:15:18,570
You got this, exhale,
slow and with control

327
00:15:18,570 --> 00:15:20,620
all the way back down.

328
00:15:20,620 --> 00:15:22,900
Bend both knees, inhale.

329
00:15:22,900 --> 00:15:24,950
Exhale, lift off.

330
00:15:24,950 --> 00:15:28,940
Standing Split just for a breath
or two, just check it out.

331
00:15:28,940 --> 00:15:31,680
And then lower it
back down, beautiful.

332
00:15:31,680 --> 00:15:34,040
Inhale, open the chest,
look forward.

333
00:15:34,040 --> 00:15:37,976
Last time here, Plank Pose,
step the left foot back.

334
00:15:38,920 --> 00:15:43,242
So you get to choose
Chaturanga or belly to Cobra.

335
00:15:46,270 --> 00:15:48,230
Take one final Dog.

336
00:15:48,230 --> 00:15:50,561
Try to find something new here.

337
00:15:51,320 --> 00:15:52,947
Downward Facing Dog.

338
00:15:59,582 --> 00:16:03,170
Then slowly lower
the knees to the earth.

339
00:16:03,170 --> 00:16:07,029
Cross the ankles and
come through to a seat.

340
00:16:12,880 --> 00:16:14,950
Breathe, relax your shoulders.

341
00:16:14,950 --> 00:16:16,990
And I invite you
to soften your gaze

342
00:16:16,990 --> 00:16:20,529
down gently past your
nose or close your eyes.

343
00:16:25,830 --> 00:16:28,310
With the hands resting gently
on the knees or the thighs,

344
00:16:28,310 --> 00:16:30,358
just observe your breath.

345
00:16:36,730 --> 00:16:39,200
Then really, really slow,
we're gonna inhale,

346
00:16:39,200 --> 00:16:42,630
reach the fingertips 
up towards the sky.

347
00:16:42,630 --> 00:16:45,541
And exhale, just a
gentle twist to your right.

348
00:16:48,640 --> 00:16:50,796
Inhale to lift your chest.

349
00:16:51,600 --> 00:16:55,108
And exhale to
gently explore this twist.

350
00:16:56,930 --> 00:16:58,960
Then inhale,
come back to center.

351
00:16:58,960 --> 00:17:02,580
Slowly reach the
arms up towards the sky

352
00:17:02,580 --> 00:17:05,776
and then take it to the
other side as you breathe out.

353
00:17:11,350 --> 00:17:13,098
Stay with your breath.

354
00:17:22,021 --> 00:17:24,520
Then slowly
release back to center.

355
00:17:24,520 --> 00:17:27,640
Extend your right leg out long,
keep your left heel in.

356
00:17:27,640 --> 00:17:29,517
We're gonna turn
towards that right ankle.

357
00:17:29,517 --> 00:17:31,424
As you inhale, reach up.

358
00:17:31,424 --> 00:17:33,120
Exhale, Forward Fold.

359
00:17:33,120 --> 00:17:36,901
Again, gaze soft or eyes closed,
just pay attention.

360
00:17:42,380 --> 00:17:44,088
And then roll it up.

361
00:17:44,960 --> 00:17:47,140
We'll take it to the other side.

362
00:17:47,140 --> 00:17:49,890
Extending left leg,
right heel in,

363
00:17:49,890 --> 00:17:53,150
turning your torso
towards your left ankle.

364
00:17:53,150 --> 00:17:54,800
Inhale, reach up.

365
00:17:54,800 --> 00:17:56,810
And exhale, fold.

366
00:17:56,810 --> 00:18:00,227
Just pay attention, meaning
pay attention to your breath.

367
00:18:10,910 --> 00:18:12,750
And slowly release that.

368
00:18:12,750 --> 00:18:14,000
Come all the way up.

369
00:18:14,000 --> 00:18:17,735
We're gonna close 
by crossing the

370
00:18:17,735 --> 00:18:19,675
opposite leg

371
00:18:19,675 --> 00:18:22,880
in front than what
you were doing before.

372
00:18:24,600 --> 00:18:28,122
Just exploring our patterns.

373
00:18:29,600 --> 00:18:31,625
Then draw the
hands to the heart.

374
00:18:33,910 --> 00:18:35,610
Close your eyes again, 
inhale deeply.

375
00:18:35,610 --> 00:18:37,890
As you exhale,
bow the head to the heart,

376
00:18:37,890 --> 00:18:39,070
relax the shoulders.

377
00:18:39,070 --> 00:18:43,519
Take a moment here just to

378
00:18:43,519 --> 00:18:46,440
send some love and appreciation

379
00:18:46,440 --> 00:18:49,843
to yourself first
for showing up here.

380
00:18:51,460 --> 00:18:53,071
Amazing, amazing.

381
00:18:53,900 --> 00:18:55,530
And then send some
love and appreciation

382
00:18:55,530 --> 00:18:57,640
to all the people who
are also doing the same

383
00:18:57,640 --> 00:19:00,126
as individuals showing up here.

384
00:19:02,330 --> 00:19:04,134
It's amazing.
And then finally,

385
00:19:04,134 --> 00:19:05,780
let's take a breath 
for the collective,

386
00:19:05,780 --> 00:19:09,040
for the group which I'm
so honored to be a part of.

387
00:19:09,040 --> 00:19:12,839
It's one of the true honors,

388
00:19:12,839 --> 00:19:14,820
privileges, 
pleasures of my life.

389
00:19:14,820 --> 00:19:15,653
Thank you.

390
00:19:15,653 --> 00:19:17,900
Take a deep breath in again.

391
00:19:17,900 --> 00:19:19,560
Exhale to release.

392
00:19:19,560 --> 00:19:20,470
Thanks everyone.

393
00:19:20,470 --> 00:19:21,810
Look forward to
seeing you tomorrow.

394
00:19:21,810 --> 00:19:22,973
Do not miss it.

395
00:19:24,020 --> 00:19:25,223
Namaste.

396
00:19:28,580 --> 00:19:32,405
(soft upbeat music)