- What's up everyone? Welcome back to Move. It is Day 19 and the exploration continues. Let's get started. (soft upbeat music) Oh, hello there. Alright, let's begin on all fours. Spread the fingertips wide. Knees underneath the hips. And drop the belly and inhale. Open the chest, look forward. Stay here, press away from your yoga mat. Look to the right. Look to the left. Good, come back to center. Inhale. Open the chest. Good, exhale, round through. Pause here. Press into the tops of the feet. Breathe. And now release the floodgates. Inhale, dropping the belly. Exhaling to round through the spine. Setting off on a very beautiful, swift, but powerful exploration today. Just kind of reminding ourselves and each other that the process is the reward. So just keep an open mind, an open heart. Keep lookin' around. Asking questions as you move throughout the practice. Does this feel good? No. Why? Does this feel great? Yes. Why? Following your breath. Paying attention. Working to be fully present in these daily moves. Such a gift. Okay. Bring the spine back to a nice neutral position and we're gonna curl the right toes under, extend the right leg out, just the right leg, and then draw a line with your right toes all the way to the left side of your mat and maybe even off the edge of the mat. Good, then turn to look past your left shoulder. Feel this nice big stretch in the right side body, right waist, and maybe reaching the right heel back a little bit more as you press away from your palms. Nose towards the left shoulder as if you were looking to touch your nose to your right heel. What? Just explore it. Inhale. Exhale. Inhale in again. And exhale to slowly release. Bring it back to that neutral spine. Curl the left toes under, send the left heel back. Draw a line with the left toes this time, all the way across towards the right edge. Then turn to look past your right shoulder towards your left heel. And then explore here with breath. Really reaching the left heel back, pressing the palms away from the earth, maybe drawing the front body up to meet the back so your low back becomes nice and long. Breathe. Big stretch in the left side body, left waist. Inhale in again. Use your exhale to reel it back to center. Good, curl the toes under. Inhale in again. Exhale, navel draws up. That lifts the knees so now we're in a Hovering Table. Neck is nice and long, skin of the face is soft. We're calm here, exploring the breath, the length of breath here in a challenging moment. You're here for three. Breathe nice and easy. Two, tug the hands back towards the hips. Good and slowly lower on the one, beautiful. Bring the heels together. We're gonna sit back on the heels like this. We're gonna interlace the fingertips and just take a moment or two to create some movement here in the wrists. You might draw the hands into fists, draw circles here, or interlace the fingertips and take it for a little wavy ride. Then everyone, reach your fingertips forward, plug your shoulders back, drop your fingertips down, so you feel this big stretch in the wrist and the arm here, the forearm. Again, pull the shoulders, plug them back into socket. We're here for three, two, and then release on the one. Come all the way back down. We're gonna walk the feet out a little bit wider and peel the hips up for Downward Facing Dog. So try to find something new here in this Dog. I'm not gonna give you too many cues just to allow you to explore the space with your breath. I lied, I'm gonna give you a couple options, but not too many cues. So you could take it wider, you can explore taking a wider stance. You could explore taking a slightly narrow stance and turning the big toes in. That's it. I'll let you explore for a moment or two longer here. Listen to your body. Make discoveries based on your exploration. Actually, Adriene invited me to do this, but this is really better for my body here to do this. So I'm gonna explore this for a moment. I feel safe and stable here. Nice, then we'll bend the knees. Inhale, look forward. Exhale to make your way to the top, maybe explore a new way of getting there today. Forward Fold at the top edge of your mat. Take a deep breath in. And a long breath out as you relax your arms and relax the weight of your head over, grounding firmly and actively through your feet. Good, inhale in here, bend the knees, spread the fingertips. Bend the knees generously as you rise up, reaching the fingertips all the way up towards the sky. Big breath, big stretch. And then exhale, grab the left wrist. You're gonna tilt to the right here, stretching through the left side body. Beautiful, inhale, come back to center. Exhale, take it to the left. Grab your right wrist, dig into your right heel, lift your sternum. Good, inhale, reach for the sky. Exhale, wiggle your fingertips as you slowly Forward Fold again all the way down. Good, inhale. Send the fingertips behind you, arms straightened for airplane arms as you lift up halfway. Nice, long, beautiful neck, slight bend in the knees. And then exhale, let everything go. Fingertips come to the mat. We keep the right foot where it is as you step the left foot back, front knee is bent as you pivot on that left foot and we're gonna rise up, right elbow to the top of the right thigh. We've been here before, Extended Side Angle. Bring your left hand to the waistline here. You can turn your left toes in really, really finding that connection from the hip, internally rotating to the knee, through the shin, to the ankle. Then just check it out here, check out your foundation. Really building this posture from the ground up. Then when you're ready, we'll take the left hand to the right rib cage. Let's take it to the right side body and imagine you're smearing honey or something (laughs) across your belly here as you use the power of your own touch to guide this opening up through the chest. Then maybe the left fingertips reach up towards the sky. Just check in with the neck. Neck is nice and long here, not collapsed so there's equi-distance between your ears and your shoulders here. Inhale in. If you like, exhale, right fingertips all the way down towards the right inner heel. Inhale in again. Exhale, left fingertips are gonna take you all the way forward and back down to your nice low lunge. Here's our twist, breathe into your belly. Inhale, reach for the sky. Squeeze the right knee in just a tad. And then exhale, right hand down. Step the right foot back for Plank Pose. Feel free to lower the knees here if you're a little tired today. Inhale in deeply. As you exhale, slowly lower all the way to the earth. Inhale, open up through the chest, Cobra. Exhale to soften and release. Curl the toes under, inhale in, use the exhale to press up, power up strong to Plank. Reach the heels back, crown forward. Quietly whisper to yourself, "I am strong." I am strong. Hips up high and back after your whisper, Downward Facing Dog. Take a deep breath in. And a long breath out. Bend the knees, inhale, look forward. Exhale, make your way to the top, find a new way of traveling up there. On your next inhale, lift up halfway, airplane arms. And exhale, soften and release. Root to rise here, ground through the feet. Inhale, reach for the sky, big breath, big stretch. And as you exhale, wiggle the fingertips, take it all the way back down to the earth. Inhale, halfway lift with those airplane arms. Imagine someone gently pulling your fingertips away from you, creating more space in the neck here. And then exhale, soften and release. Good, fingertips on the mat, keep the left foot where it is. Step the right foot back, pivot on the right heel. Strong legs here, front knee is bent. Left elbow comes to the top of the left thigh. And we'll take the right hand to the waistline to start. Just check out the back foot, so want to make sure the right toes are really turned in so you can feel the power that you get when you press into the outer edge of that back foot and engage from the arch of the foot. This is great for all these Warrior postures. So engaging the right inner thigh. Getting the bones stacked for optimal function. Take the right hand to the left waist, smear that honey across, let it open up through the chest. Spiral your heart up towards the sky as you send the right fingertips all the way up towards the heavens. Lots of space between the ears and the shoulders. So keep thinking about drawing your shoulder blades down. Hug in the rib cage just a bit, feel that connection to your core. Inhale in, maybe look up. Exhale, maybe left fingertips all the way to the earth. Beautiful, strong legs here. Mindful breath. Inhale in, reach a little higher in the right fingertips. Exhale, take the right fingertips all the way up and over, and then allow that to bring you back to your lunge. Great, pivot on the back foot. Inhale, big twist as left fingertips reach towards the sky. Slightly hug that left knee in. Good, then exhale, slowly bring the left hand back down. Step the left toes back to Plank. Here we go, inhale in. Exhale, puff up through the upper back body here, reach the heels back. We're gonna squeeze the right knee up into the chest. And then extend. Left knee, squeeze and lift. And then extend. Keep it going here. It's a bit of a mindful Mountain Climber. But I'd like to see if you can explore really accentuating the squeeze and the lift as you come through. So even if that means that you do less, really finding that squeeze, engaging the muscles of the front body, press into your fingertips here. Do one more on each side. And then send the hips up high and back, Downward Facing Dog. Take the deepest breath you've taken all day. In through the nose. And exhale, sigh it out with a little sound (sighs). Good, one more like that. Inhale in deeply. Don't be shy, now, explore a little sound here as you breathe out (sighs). Good, shake the head a little yes, a little no. Then anchor through the left heel. Inhale, lift the right leg high. Exhale, step it all the way up. Pivot on the back foot, straighten the front leg. Right hand is gonna come to the inner heel or on a block. Left fingertips slowly trace across the right arm, across the chest and up towards the sky. Back toes are turned in and voila, you are in a Triangle Pose. Nice and strong, opening up into this posture from the ground up. You got this. Spiraling your heart up towards the sky, keeping the neck nice and long, legs are strong. Inhale in. Exhale, opening the heart towards the sky. Drawing the shoulders away from the ears. Again, back heel rooted strong, back toes turned in. Good, inhale in. Exhale with control, slowly release. We're just gonna give this one little breath cycle here. You're gonna bend both knees, inhale, lift up to Standing Splits, just explore. And then exhale, lower. Come back to your lunge. Great, (claps hands) plant the palms here. Step the right toes back, belly to Cobra or Chaturanga to Upward Facing Dog here. You can explore, make this your own adventure. We'll meet in Downward Facing Dog. Inhale, lift the left leg up high. Exhale, step it up. Here we go, we're gonna bring the back heel down, pull the left hip crease back to straighten that front leg. Don't even worry about the arms yet, let's just get nice and grounded in the feet. Right toes are turned in. So I'm pulling the left hip crease back, left fingertips are gonna come towards the inner heel here and then just like we've done before, we're gonna imagine pulling back a bow and arrow right fingertips, slow and steady trace. What this is doing is allowing me to turn on the muscles of my core, my midline. So as I open up through the right fingertips, my lower body is strong, my midline is turned on. I'm exploring length through the crown of the head, heart spiraling up. Press into all four corners of the feet. Find a gentle lift from that pelvic floor, that lengthening through the torso. Inhale in, wiggle the right fingertips. You got this, exhale, slow and with control all the way back down. Bend both knees, inhale. Exhale, lift off. Standing Split just for a breath or two, just check it out. And then lower it back down, beautiful. Inhale, open the chest, look forward. Last time here, Plank Pose, step the left foot back. So you get to choose Chaturanga or belly to Cobra. Take one final Dog. Try to find something new here. Downward Facing Dog. Then slowly lower the knees to the earth. Cross the ankles and come through to a seat. Breathe, relax your shoulders. And I invite you to soften your gaze down gently past your nose or close your eyes. With the hands resting gently on the knees or the thighs, just observe your breath. Then really, really slow, we're gonna inhale, reach the fingertips up towards the sky. And exhale, just a gentle twist to your right. Inhale to lift your chest. And exhale to gently explore this twist. Then inhale, come back to center. Slowly reach the arms up towards the sky and then take it to the other side as you breathe out. Stay with your breath. Then slowly release back to center. Extend your right leg out long, keep your left heel in. We're gonna turn towards that right ankle. As you inhale, reach up. Exhale, Forward Fold. Again, gaze soft or eyes closed, just pay attention. And then roll it up. We'll take it to the other side. Extending left leg, right heel in, turning your torso towards your left ankle. Inhale, reach up. And exhale, fold. Just pay attention, meaning pay attention to your breath. And slowly release that. Come all the way up. We're gonna close by crossing the opposite leg in front than what you were doing before. Just exploring our patterns. Then draw the hands to the heart. Close your eyes again, inhale deeply. As you exhale, bow the head to the heart, relax the shoulders. Take a moment here just to send some love and appreciation to yourself first for showing up here. Amazing, amazing. And then send some love and appreciation to all the people who are also doing the same as individuals showing up here. It's amazing. And then finally, let's take a breath for the collective, for the group which I'm so honored to be a part of. It's one of the true honors, privileges, pleasures of my life. Thank you. Take a deep breath in again. Exhale to release. Thanks everyone. Look forward to seeing you tomorrow. Do not miss it. Namaste. (soft upbeat music)