- Hello, everyone. Welcome back to Move. It's Day 20. And these next 10 days are really about embracing the ritual of this practice and this journey. So what makes it a ritual? That's the question. Maybe it is your job to explore that question today. Just a little invitation. Bringing some intention to these practices. I'm so glad you're here. Thank you so much for continuing to show up. Let's get started. (soft upbeat music) Alrighty, let's start in a comfortable seat. Sit up nice and tall. Draw your hands together at your heart. Close your eyes and take a deep breath in through the nose. And out through the nose or mouth. Gently deepen your breath here as we begin, just feeling the warmth of the palms pressing together. Really feeling your way through this beginning moment of our ritual here. Just embracing and, in a way, celebrating the intention behind showing up here. The intention behind your movement and how powerful that can be. A little goes a long way too I always say. It's incredibly beautiful. So best you can, stay present. Follow the sound of your breath throughout this practice. Inhale in. As you exhale, bow the head gently to the hands. Feel the stretch in the back of the neck. And if you like, just set a little intention for your practice today. Something positive that will serve you in the present moment, serve you in the now. Just see what comes up. Continue to breathe. And if you're new to this sort of invitation, if you're new to intention setting, if it feels foreign, then finish the sentence, "I choose…" Or, "Today, I choose…" Then inhale in, confirm it. Consider it all already done, already so. As you exhale, interlace the fingertips, open your eyes, press the palms forward, then reach the pinkies up and back. Feel this length from the waistline. Draw your navel in and up as you lift up, finding that internal support system. As part of the ritual, checking in with the inner ecosystem. That inner compass. Carve a line gently with your nose, like a little kitty cat pushing a ball of yarn. Integrate the neck as you slowly look up. Then draw weight down through the quads. Find that grounding through the lower body as you continue to lift up, up, up from the waistline. Deep breath in here. And then exhale, release the bind. Break free, fingertips float down. Awesome. We're gonna come forward onto all fours. Bring the knees very wide, toes to touch, right hand to the earth. Inhale, lift the left fingertips up towards the sky. Open up through the chest. Draw the shoulder blades together. Good, inhale in here. Exhale, bring the left hand to the small of the back. Good, then maybe bring the left hand to the top of the right thigh. So we have lots of opportunities here to explore. Then inhale, bring the left arm all the way back up. Exhale. Thread the needle. Find this beautiful stretch here, relieving tension in the upper back and the neck. Close your eyes. Savor the moment, deep breath in. Long breath out to slowly unravel. Come out. Left hand to the earth. Inhale, right fingertips to the sky. Lengthen through the neck. Good, bring the right hand to the low back. Breathe in. Twist as you exhale. Press away from that left palm. And maybe taking, excuse me, the right fingertips to the top of the left thigh. Opening up the heart, breathing deep. Continuing to press down through the toes. As you inhale, reach the right fingertips up. Exhale, thread the needle. Close your eyes here. Find what feels good. A little head, neck, shoulder ritual. So nice. On an exhale, slowly come out of it. Walk the knees underneath the hip points. Slowly tuck the chin into the chest and roll up to the knees. So we're here on the knees. Again, we can pad the knees if we like. We're gonna interlace the fingertips, press the palms forward, up and back. Lengthen the tailbone down. Feel your pelvis kind of come underneath the center of your body. Then carve a line with the nose. Inhale, look forward, up and back. Big breath. Big stretch. Really reach, reach, reach with the wrists all the way to the sky. Good, then exhale, send the fingertips behind you as you release. Open up through the chest, the pecs. Nice. Then we'll just do a couple of arm circles here. Inhaling, we'll reach up, fingertips back as you breathe out. Great, then release the hands down. Curl the toes under. Peel the hip creases up high. Downward Facing Dog. What if a Downward Dog a day, I can't even say it. What if a Down Dog a day did keep the doctor away? Just really being present for these daily rituals and seeing how a little consistency can really go a long way. Inhale, lift the right leg up high when you're ready. Exhale, slow and steady, shift your weight forward. Right knee kisses right elbow. Good. Kick it up. Exhale, shift it forward. Right knee kisses left elbow. A little core ritual here. Inhale, lift it up. Exhale, right knee squeezes into center. Now, check it out. You're gonna jump the right foot back and switch the left leg all the way up. So now left knee's in, right leg's out. Good, then inhale, kick the left leg up. Exhale, left knee kisses left elbow. Follow your breath. Inhale, kick it up. Exhale, left knee to right elbow. Good. Inhale, reach it up. Exhale, straight back to center. Squeeze and lift. Now we're just gonna go for a little slow jog here. Right knee then left knee. Right knee then left knee. Keep it going. Right, left. Right, left. Find your breath here for three, two, and one. Slowly lower the knees. Bring them together. Send the hips back, Child's Pose. Forehead melts down. Fingertips towards the toes. Let everything go. Mmm. Feel your heart beat. Continue to gently deepen your breath. Lovely, slowly reach the fingertips forward. Come back to all fours. Curl the toes under. Send the hips up high and back, Downward Facing Dog. Anchor through the left heel. Inhale, lift the right leg up high. As you exhale, step the right foot forward. Pivot on the back foot. Bend your front knee. Now, listen carefully. With strong Warrior I legs, we're gonna roll up today. Roll up. So the upper body's kind of in a little bit of a ragdoll until you start to stack up through the spine. Feeling that energy, that lift from the pelvic floor. And then send your fingertips up high. When you are ready, Warrior I. Inhale in, look up. Exhale, open up to the left Warrior II. A nice wide stance. Reach, reach, reach. Good, inhale in here. As you exhale, reach with the right fingertips up and back. Peaceful Warrior. Breathe in here. Exhale, Extended Side Angle, your version here. Left fingertips reaching up high or towards the front edge of your mat. Right fingertips on the earth or right elbow on the thigh. Breathe in. Breathe out. Breathe in. Exhale, left hand down to the earth. Big twist, as you inhale, right fingertips to the sky. Good. Inhale in again. Wiggle the right fingertips. And exhale, slow and steady, right hand back down. Step the right toes back. Inhale in, Plank Pose. Exhale to Down Dog. Inhale, lift the left leg up high. Exhale, step it forward. Keep that front knee bent as you pivot on the back foot. And slow and steady with strong legs, roll it up. Feel the power in this transition as you ground down to lift up. When you're ready, reach the fingertips up high, Warrior I. Good, inhale, look up gently. Exhale, open up like you mean it. Warrior II. Finding the intention in the movement. Inhale, keep the front knee bent as you lift the left fingertips up and back. Peaceful Warrior. And then exhale, Extended Side Angle, your version. Spiral your heart up towards the sky. Inhale in here. Exhale, bring it back down. Next inhale, left fingertips to the sky. Big twist. Good, inhale in again, wiggle the left fingertips. Exhale, bring that left palm down. Step the left toes back to Plank Pose. Squeeze the right knee in, then switch, left knee. Right then left. Option here today, to pick up the pace a little bit or keep it nice and slow. Beautiful. We're here for three, two, and on the one, lower all the way to the belly. Inhale, rise up, Cobra. Exhale to soften and fold. Curl the toes under. Press up to all fours, knees wide this time, and then send the heart back, hips back, melting your forehead toward the earth. Close your eyes. Feel your heart beat. Listen to the sound of your breath. Stay with it. On your next inhale, come back to all fours. Walk the knees underneath the hip points. Wrists underneath the shoulders. Curl the toes under. Inhale in. As you exhale, lift up to Hovering Table. Beautiful. Then you're gonna bring your right knee to your right elbow, and then send it back. Left knee to left elbow. Send it back. Really try to draw your navel up so that you're engaging the muscles of the abdominal wall and not just the hip flexor. You're here for three. Claw through the fingertips, two. And on the one, send the hips up high and back. Walk it out to a nice wide Downward Facing Dog. Nice. Inhale in. And exhale to let everything go. Inhale, lift the right leg up high. Exhale, step the right foot up. Lower the left knee down to the earth. Now, we're gonna walk the left knee back just a bit so you really feel a nice stretch through the front of that left hip crease. Then sweep the arms up and overhead on a big breath in. And exhale, slowly lower fingertips to the mat. Pull the right hip crease back. Inhale, look forward. Exhale, roll through that right foot. Plant the palm. Step it back to Plank Pose. Inhale in. Exhale, Downward Facing Dog. Inhale in deeply here. And exhale, really exhale. Let something go. Inhale, lift the left leg up high. Three-Legged Dog. Exhale, step the left foot up. Lower the right knee. Take a second here to actively walk that right knee back. Then inhale, sweep the arms up and overhead. Big breath. Big stretch. Exhale slow and steady, fingertips back down to the earth. Pull the left hip crease back. Inhale, look forward. And then exhale, roll through that left foot. Plant the palms, step the left left toes back, Plank Pose. Alright, last time here in Plank, we're gonna turn to the outer edge of the right foot as we reach the left fingertips high up towards the sky. We can bend that front knee, bring that left foot to the earth for a little kickstand here. Everyone, squeeze and lift your right oblique. Lift your right hip up towards the sky. Option to send the left fingertips all the way up and overhead here. Side Plank. Hug that lower rib cage in. Good. Inhale in. Maybe look up towards the sky. Shine your heart up to the heavens. And then slow and with control, bring it back to center. Take a break on the knees here for a breath if you need to, and then take it to the other side. Outer edge of the left foot. We can bend the right knee if we need to. Lifting the hips up high. Reaching the right fingertips all the way up. Spiraling your heart up towards the sky. Find your breath. Neck is nice and long. Maybe we take the right fingertips all the way up and overhead, lifting the hips a little higher. Hug the rib cage in. Good. Inhale in. Exhale with control. Back to Plank. Lower to the belly. Interlace the fingertips behind the back here. Squeeze the legs together. Good, press into your pubic bone. Inhale in. Exhale, draw the navel up towards the spine as you lift, open the chest. Knuckles reach towards the heels. Stay here. Breathe in. Exhale, maybe lift a little higher. Great, tuck your chin into your chest now, lengthen through the back of the neck. Draw your shoulder blades together. Inhale in. Exhale, maybe lift the toes, the ankles, the shins. Good, inhale in. Exhale to release everything. Come onto your right ear. Just allow your hands and feet to soften. You can bump, shake. Excuse me, not bump. Yeah, bump. Shake the hips a little left to right. Bump the hips a little left to right. Close your eyes as you bring now your big toes together. Just allow the heels to splay out wide. And relax everything into the earth. Rest your heart. Quiet the mind. Slow and steady. Lift the head up. Turn on opposite ear now. And again, let everything go. Rest your sweet heart. Quiet your mind. Observe your breath. Mmm. Then slowly lift the head up. Draw one hand and then the other underneath the shoulders. Inhale, Cobra. Exhale, soften and release. You're gonna turn onto your back from here and hug the knees up towards your chest. Catch your knees with your palms and we're just gonna draw gentle circles one way with the knees. Feeling this sweet massage on the sacrum and the low back, the hips. And then take it the other way, reversing the circle. Staying close with your breath. Good, then release the left foot down. Cross the right ankle over the left. Thread the needle here as you squeeze the legs up towards your body. Maybe use your right elbow to press that right thigh out. Breathe in. As you breathe out, maybe rock a little gently side to side. And then allow the left foot to come to the ground. Keep crossing your right leg over your left. Interlace the fingertips behind the head, elbows wide, and then just nice and easy allow the legs to fall to the left. Try to keep your right shoulder rooted down. Skin of the face soft. Breathe. Nice. And then slowly bring it back and we'll switch. Left foot crosses over the top of the right thigh. We thread the needle here. Take a deep breath in. Tuck the chin into the chest. Close your eyes. As you exhale, find soft, easy movement here. Then right foot comes down. Keep crossing the left foot over. Interlace the fingertips. Maybe opposite direction, opposite bind. The strange thumb on the bottom. And then allow the knees to fall gently to the right. Breathe. Close your eyes. Then follow your breath as you gently release. Come back to center. Bring both knees up towards the chest. Reach to grab your ankles, the outer edges of your feet or the inner arches for Happy Baby. Kick the soles of the feet up towards the sky. Lengthen, so beautiful action point here is to really reach your tailbone towards the front, or now back edge of your mat, so you can feel some slight compression on the sacrum there. Breathe deep here. And when you're ready, release the feet to the ground. And you can decide whether you wanna come knees together, feet wide. Wow, I can see a beautiful hawk outside of this window. Or legs extended, or even finishing in Supta Baddha Konasana Reclined Cobbler's Pose here. You decide. Bring your hands somewhere onto your body and close your eyes. One last time, take a deep breath in. And as you exhale, melt into the earth, relaxing the weight of your body completely and fully. Softening the skin of the forehead. Letting go of any clenching or holding or tightening, any tension that might be stored in the body. Let part of our ritual today be about checking in with that. Noticing it and then softening, and allowing a surrender, a change, transformation. Even just the awareness of that clenching, that holding is enough. The wisdom of the body is incredible. Just the awareness of something can inspire a meaningful change. Just take a couple of more soft, sweet breaths here in stillness. Allowing the nutrients, benefits, beauty of your practice here, your ritual seep in, soak in. Then slowly begin to hug one knee into the chest. And then slowly the other knee. Squeeze the knees up towards your chest, and then rock onto one side, any side. Pause in a fetal position. Take a second here to breathe, like you love yourself. You may not feel like you love yourself, so just breathe as if. And really, for me, this ritual is about that process of remembering, uncovering, and falling back deeply in love. Press into one palm and then the other. Come up to a nice, comfortable seat. Bring the palms together. We're gonna rub them together here to close out the ritual today. Create a little energy, a little heat. (hands rubbing) Sit up nice and tall. Lift your heart. Inhale in. Exhale, bring your hands to your heart space. Just one palm on top of the other. And we'll bow the head to the heart one last time to whisper, Namaste. (soft upbeat music)