- Hello, everyone
and welcome to Move.

It is Day 21, and today 
we have a quickie

for connection,
specifically with your center.

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

(soft upbeat music)

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

Sit up nice and tall.

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

palms on the knees

as you shift your 
weight forward,

smooth your heart forward.

Exhale, round through
the spine. Take it back.

Inhale, think Cobra or Up Dog.

Exhale, think Cat Pose.

Moving in a circle.

Diving right in.

Checking in with the neck here.

The shoulders are
getting a little opening

through the hips here.

A little massage on the glutes.

And really
initiating this movement

best you can from your center.

From the core of
your being, that midline.

Reverse the circle here.

Forming up through the spine.

Moving the energy.

And then bring it
back up to center.

Extend the legs out long.

We're gonna reach
the fingertips forward.

Plug the shoulders into socket,

point the toes here.

From the base of the spine,

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

the tailbone and lower
all the way to the ground

nice and slow.

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

take a deep breath in.

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

We're gonna
repeat nice and slow.

Starting at the tail,

moving very slowly
through the spine.

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

Take a deep breath in. 
And last time.

We reach up, 
we point the toes

and a nice, slow roll down.

Nice and in control
best you can. Good.

When the head and the
neck and the shoulders

finally reach the
ground this last time,

we'll hug the right
knee into the chest.

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

It doesn't have
to even come close.

Just intentionally kind of
reaching nose towards knee

so that we can
engage the upper abs

through the low abs.

Then begin to
flex your left foot

and lift the left heel
above the ground to hover.

Good. Inhale in here.

Exhale, nice and easy. 
Switch.

Right leg extends and
left knee squeezes up and in.

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

But each time we switch,

we're gonna lift the
chest up towards the sky

a little bit higher.

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

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

left leg is out,

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

exhale, slowly, 
lift ourselves back up.

Come to a seat.
Right knee is lifted.

Good. Inhale the
left fingertips up high.

Exhale, cross the left
elbow over to the right.

We're gonna find a twist here.

Flex the left foot, inhale in.

Exhale, slow and steady,
journey into your twist.

Inhale to lift and lengthen.

Get long through the waistline.

And exhale to twist.

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

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

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

Right leg hovers. Inhale in.

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

So you might have to
use your hands here.

Just check it out.
Inhale in, exhale,

lift up to a seat.

Left knee's bent.
Right fingertips reach up.

And exhale to cross over. 
Find your twist.

Inhale to lengthen
through the crown of the head.

Exhale really
twisting from the midline

from the center

of your body.

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

Roll down nice and slow.

And then release both legs out.

Palms come to the earth. 
So hands face down.

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

into a Tabletop Position.

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

and just notice where
that nice stable place is.

You could feel your
low back lift maybe,

and then become
flush with the mat.

So we're looking to
eventually bring the knees

right over the hip points.

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

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

So find a good
spot here. Inhale in.

Then exhale, 
we're gonna lift the head,

the neck, the shoulders,
open the palms,

send the fingertips forward.

Keep the shoulders relaxed.

Keep the chest nice and wide.

A little space between
your chin and your chest.

So you're not tucking here.

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

You should feel this
in your low belly here.

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

We're gonna lower and lift.

Left leg stays in Table.

Lower and lift.

Lower and lift.

If this is too
much on your low back,

you can do this
with the head, the neck,

the shoulders, the arms down.

Left leg's in Table.

We're moving just the right leg.

Head, neck, shoulders,
arms lifted.

Palms open towards the sky.

Again, option to bring the hands

and the shoulders
and the head down.

And then bend that right knee.

Bring it back into Table. 
Extend the left leg.

You got this, hang it with it.

Moving with your breath.

Inhale to lower. 
Exhale to lift.

Keep the chest nice and open.

Spread the fingertips.

Some energy there helps.

You got this. 
Gaze up towards the sky.

Move nice and slow,
and with control.

Find that connection to center.

No pain in the low back.

And then we'll
bend the left knee.

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

Extend and squeeze.

Straighten and bend.

Interlace the fingertips.

Bring them behind
the head. Elbows wide.

Let your head get
heavy here. Bring it in.

Extend. 
Bring it in.

Extend. 
Bring it in.

Extend. 
Bring it in.

Relax the head. 
Relax the feet on the ground.

Take the knees to one side
and then the other.

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

Keep the fingertips
interlaced behind the head.

Inhale in.

Exhale, knees come 
back to Table.

Inhale in again.

Exhale, lift your 
head, neck, elbows,

shoulders up, nice
and wide in the elbows.

Here we go.

Inhale in. 
Exhale, extend the right leg.

Right elbow to the left knee.

Inhale through center. 
Exhale.

Take it to the opposite side.

Inhale, center.
Exhale, twist.

Inhale, center.
Exhale, twist.

Inhale, center.
Exhale, twist.

Inhale, center.
Exhale, twist.

Twice more.

Last one.

Beautiful. From here,
bring the feet down.

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

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

Press into the elbows
to lift the chest slightly

and then bring the
legs back into Table.

Good. Slow and steady,

right toes dip
down and then lift.

Left toes dip
down and then lift.

Right, lift. 
Left and lift.

Now both toes.

Bring the knees together,
toes together.

Lower and lift.

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

And from here, lower and lift.

Lower, keep the chest lifted.

Lower, lift. 
Lower, lift.

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

Bring it through center. 
Now onto the right hip.

This is it. Lower and lift.

Lower and lift. Lower, lift.

Inhale. 
Exhale.

Inhale. 
Exhale.

Lower and lift.

Great, come back to center. 
Here we go.

Extend the legs up.

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

Just intention through the toes.

We're gonna lower
right leg and lift.

Left leg and lift.

Right leg and lift. 
Left leg and lift.

Keep both legs
lifted this time now,

as you come on
down to your back.

We're gonna grab the
outer edges of the mat

and we're gonna open the legs

and then scissor
them in towards center.

Wide and scissor in. 
Here we go.

This is the last bit.

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

We're breathing deep.

You can lift the head,
the neck, the shoulders

if you want a little more.

We're finding this
little left to right motion

for three, for two.

Lower a little bit.
And one.

Release the legs to the ground.

Inhale, reach the arms up
and overhead, full body stretch.

As you exhale, lower the 
hands down to the mat.

Bring your knees up,
preparing for Bridge Pose.

Inhale in.

Exhale slowly, peel the 
tailbone all the way up.

Walk the shoulders
down towards your heels.

Shins reach forward.
Lift the hip points up high.

Breathe into your belly.

Take the bind if you like here.

Then release the
bind if you have it.

Everyone reach your
fingertips up towards the sky

and slowly lower the spine down.

Nice and easy.

Then we'll open the knees wide.

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

We take a deep
breath in and as we exhale,

we relax here.

You are done. 
This is the end.

You made it. 
You're amazing.

Take a second here to
connect to your breath.

Reconnect with your breath.

To just pause and
be in the beautiful,

yet sometimes challenging
role of the observer.

You can keep your
knees open wide here

or begin to straighten
one leg and then the other.

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

Take a quick scan.

Notice where you might
be holding or clinching.

Clenching.

It's that 
Texas thing, clinching.

And then slowly bring the
palms up to the forehead.

And inhale in deeply. 
Lots of love in.

And exhale lots of love out.

Way to show up.
You are my hero.

I can't wait to see
you again tomorrow.

'Til then, take good care.

Namaste.

(soft upbeat music)