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- Hello, everyone
and welcome to Move.

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It is Day 21, and today 
we have a quickie

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for connection,
specifically with your center.

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So hop into something
comfy and let's get moving.

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(soft upbeat music)

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Alright pals, let's begin 
in a comfortable seat.

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Sit up nice and tall.

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When you're ready, 
we're gonna inhale,

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palms on the knees

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as you shift your 
weight forward,

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smooth your heart forward.

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Exhale, round through
the spine. Take it back.

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Inhale, think Cobra or Up Dog.

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Exhale, think Cat Pose.

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Moving in a circle.

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Diving right in.

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Checking in with the neck here.

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The shoulders are
getting a little opening

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through the hips here.

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A little massage on the glutes.

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And really
initiating this movement

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best you can from your center.

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From the core of
your being, that midline.

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Reverse the circle here.

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Forming up through the spine.

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Moving the energy.

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And then bring it
back up to center.

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Extend the legs out long.

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We're gonna reach
the fingertips forward.

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Plug the shoulders into socket,

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point the toes here.

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From the base of the spine,

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you're gonna start to slowly,
slowly, slowly curl

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the tailbone and lower
all the way to the ground

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nice and slow.

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When you reach the earth, 
head, neck and shoulders relax,

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take a deep breath in.

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Then exhale, point the
toes and slowly lift back up.

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We're gonna
repeat nice and slow.

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Starting at the tail,

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moving very slowly
through the spine.

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Until you release, head, 
neck, shoulders on the ground.

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Take a deep breath in. 
And last time.

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We reach up, 
we point the toes

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and a nice, slow roll down.

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Nice and in control
best you can. Good.

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When the head and the
neck and the shoulders

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finally reach the
ground this last time,

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we'll hug the right
knee into the chest.

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Inhale in. Exhale, lift the 
nose up towards the knee.

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It doesn't have
to even come close.

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Just intentionally kind of
reaching nose towards knee

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so that we can
engage the upper abs

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through the low abs.

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Then begin to
flex your left foot

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and lift the left heel
above the ground to hover.

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Good. Inhale in here.

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Exhale, nice and easy. 
Switch.

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Right leg extends and
left knee squeezes up and in.

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And then we're just
gonna move back and forth.

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But each time we switch,

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we're gonna lift the
chest up towards the sky

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a little bit higher.

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We're slowly building a
little fire in the core here.

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Good, then the next
time your right knee is in,

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left leg is out,

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we're gonna work
really hard here to inhale in,

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exhale, slowly, 
lift ourselves back up.

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Come to a seat.
Right knee is lifted.

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Good. Inhale the
left fingertips up high.

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Exhale, cross the left
elbow over to the right.

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We're gonna find a twist here.

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Flex the left foot, inhale in.

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Exhale, slow and steady,
journey into your twist.

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Inhale to lift and lengthen.

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Get long through the waistline.

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And exhale to twist.

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Nice. From here, hug the
right knee into the chest.

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Point the left toes.
We're gonna do that roll down.

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Ooh, yep. 
And then switch. Left knee in.

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Right leg hovers. Inhale in.

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Exhale. Lift the head,
the neck, the shoulders.

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So you might have to
use your hands here.

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Just check it out.
Inhale in, exhale,

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lift up to a seat.

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Left knee's bent.
Right fingertips reach up.

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And exhale to cross over. 
Find your twist.

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Inhale to lengthen
through the crown of the head.

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Exhale really
twisting from the midline

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from the center

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of your body.

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Good. Release. Hug the left
knee in, point the right toes.

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Roll down nice and slow.

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And then release both legs out.

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Palms come to the earth. 
So hands face down.

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And then we're just gonna
lift the knees up together

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into a Tabletop Position.

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So I want you to
draw the toes out and in,

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and just notice where
that nice stable place is.

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You could feel your
low back lift maybe,

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and then become
flush with the mat.

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So we're looking to
eventually bring the knees

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right over the hip points.

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But if that doesn't
feel good in your low back,

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you might hug the knees a
little bit closer to your face.

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So find a good
spot here. Inhale in.

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Then exhale, 
we're gonna lift the head,

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the neck, the shoulders,
open the palms,

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send the fingertips forward.

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Keep the shoulders relaxed.

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Keep the chest nice and wide.

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A little space between
your chin and your chest.

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So you're not tucking here.

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We're just sending our
gaze up towards the sky.

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You should feel this
in your low belly here.

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Inhale in. Exhale, extend the
right leg, just the right leg.

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We're gonna lower and lift.

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Left leg stays in Table.

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Lower and lift.

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Lower and lift.

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If this is too
much on your low back,

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you can do this
with the head, the neck,

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the shoulders, the arms down.

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Left leg's in Table.

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We're moving just the right leg.

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Head, neck, shoulders,
arms lifted.

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Palms open towards the sky.

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Again, option to bring the hands

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and the shoulders
and the head down.

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And then bend that right knee.

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Bring it back into Table. 
Extend the left leg.

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You got this, hang it with it.

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Moving with your breath.

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Inhale to lower. 
Exhale to lift.

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Keep the chest nice and open.

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Spread the fingertips.

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Some energy there helps.

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You got this. 
Gaze up towards the sky.

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Move nice and slow,
and with control.

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Find that connection to center.

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No pain in the low back.

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And then we'll
bend the left knee.

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Here we go, extend
both legs and bring it in.

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Extend and squeeze.

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Straighten and bend.

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Interlace the fingertips.

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Bring them behind
the head. Elbows wide.

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Let your head get
heavy here. Bring it in.

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Extend. 
Bring it in.

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Extend. 
Bring it in.

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Extend. 
Bring it in.

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Relax the head. 
Relax the feet on the ground.

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Take the knees to one side
and then the other.

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Just a quick break. 
You got this, breathe deep.

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Keep the fingertips
interlaced behind the head.

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Inhale in.

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Exhale, knees come 
back to Table.

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Inhale in again.

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Exhale, lift your 
head, neck, elbows,

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shoulders up, nice
and wide in the elbows.

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Here we go.

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Inhale in. 
Exhale, extend the right leg.

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Right elbow to the left knee.

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Inhale through center. 
Exhale.

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Take it to the opposite side.

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Inhale, center.
Exhale, twist.

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Inhale, center.
Exhale, twist.

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Inhale, center.
Exhale, twist.

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Inhale, center.
Exhale, twist.

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Twice more.

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Last one.

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Beautiful. From here,
bring the feet down.

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We're gonna snuggle the
elbows down into the earth.

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Lift up onto them. 
So we're on our forearms here.

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Press into the elbows
to lift the chest slightly

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and then bring the
legs back into Table.

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Good. Slow and steady,

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right toes dip
down and then lift.

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Left toes dip
down and then lift.

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Right, lift. 
Left and lift.

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Now both toes.

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Bring the knees together,
toes together.

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Lower and lift.

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Alright. Now we're gonna 
slowly shift onto the left hip.

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And from here, lower and lift.

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Lower, keep the chest lifted.

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Lower, lift. 
Lower, lift.

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Lower, lift. 
Squeeze the legs. Lower, lift.

189
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Bring it through center. 
Now onto the right hip.

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This is it. Lower and lift.

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Lower and lift. Lower, lift.

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Inhale. 
Exhale.

193
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Inhale. 
Exhale.

194
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Lower and lift.

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Great, come back to center. 
Here we go.

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Extend the legs up.

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They can straighten or you
can keep a nice bend in the knee.

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Just intention through the toes.

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We're gonna lower
right leg and lift.

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Left leg and lift.

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Right leg and lift. 
Left leg and lift.

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Keep both legs
lifted this time now,

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as you come on
down to your back.

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We're gonna grab the
outer edges of the mat

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and we're gonna open the legs

206
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and then scissor
them in towards center.

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Wide and scissor in. 
Here we go.

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This is the last bit.

209
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Use that grip on the mat
here for this last beat.

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We're breathing deep.

211
00:10:01,010 --> 00:10:02,740
You can lift the head,
the neck, the shoulders

212
00:10:02,740 --> 00:10:04,040
if you want a little more.

213
00:10:04,040 --> 00:10:06,530
We're finding this
little left to right motion

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for three, for two.

215
00:10:08,870 --> 00:10:11,170
Lower a little bit.
And one.

216
00:10:11,170 --> 00:10:13,470
Release the legs to the ground.

217
00:10:13,470 --> 00:10:17,050
Inhale, reach the arms up
and overhead, full body stretch.

218
00:10:17,050 --> 00:10:19,610
As you exhale, lower the 
hands down to the mat.

219
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Bring your knees up,
preparing for Bridge Pose.

220
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Inhale in.

221
00:10:23,590 --> 00:10:26,840
Exhale slowly, peel the 
tailbone all the way up.

222
00:10:26,840 --> 00:10:30,150
Walk the shoulders
down towards your heels.

223
00:10:30,150 --> 00:10:33,720
Shins reach forward.
Lift the hip points up high.

224
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Breathe into your belly.

225
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Take the bind if you like here.

226
00:10:41,400 --> 00:10:43,730
Then release the
bind if you have it.

227
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Everyone reach your
fingertips up towards the sky

228
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and slowly lower the spine down.

229
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Nice and easy.

230
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Then we'll open the knees wide.

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Soles of the feet come together.
We bring the hands to the belly.

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We take a deep
breath in and as we exhale,

233
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we relax here.

234
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You are done. 
This is the end.

235
00:11:04,820 --> 00:11:06,500
You made it. 
You're amazing.

236
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Take a second here to
connect to your breath.

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Reconnect with your breath.

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To just pause and
be in the beautiful,

239
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yet sometimes challenging
role of the observer.

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You can keep your
knees open wide here

241
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or begin to straighten
one leg and then the other.

242
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Soften through the skin of
the forehead. Relax your jaw.

243
00:11:35,460 --> 00:11:36,500
Take a quick scan.

244
00:11:36,500 --> 00:11:39,680
Notice where you might
be holding or clinching.

245
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Clenching.

246
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It's that 
Texas thing, clinching.

247
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And then slowly bring the
palms up to the forehead.

248
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And inhale in deeply. 
Lots of love in.

249
00:12:00,600 --> 00:12:02,950
And exhale lots of love out.

250
00:12:02,950 --> 00:12:04,700
Way to show up.
You are my hero.

251
00:12:04,700 --> 00:12:06,880
I can't wait to see
you again tomorrow.

252
00:12:06,880 --> 00:12:08,803
'Til then, take good care.

253
00:12:09,860 --> 00:12:11,354
Namaste.

254
00:12:13,020 --> 00:12:16,972
(soft upbeat music)