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- Hello, my darling friends.
Welcome back to Move.

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Today is Day 23,
and on Day 23,

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there is a beautiful invitation

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to continue to build strength,
but to find a softness,

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allow the breath to carry you.

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Let's wait no longer,
hop into something comfy,

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and let's get started.

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(soft upbeat music)

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Alright, let's begin
in a cross-legged seat

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the center of the mat.

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You're gonna bring
the left heel into

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the center of your body
and the right heel to follow.

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So instead of
crossing at the ankles,

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we're just gonna have
one foot and then the other.

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As always, lift the
hips up on a blanket,

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here, or two or three.

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Maybe today's the
day you play with that

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in an effort to be
softer with yourself.

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We wanna find length up
through the spine here.

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So lifting the hips can
really help us with that.

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Wherever you are,
relax the shoulders down.

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Take a second to
get settled in here.

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Just notice how you feel.

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And then nice and easy,
take a deep breath in.

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Soft fingertips as you
reach up towards the sky.

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Big breath, big stretch.

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And then exhale, 
float the fingertips

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down gently at your side.

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Good, inhale, reach the arms up.

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And exhale, float 'em down.

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And then again, softness 
here as you inhale, reach.

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And exhale, float them down.

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Now take the
fingertips out in front,

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and we're just gonna slowly

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spider fingers is
what I used to say a lot,

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I like that still,
let's keep it.

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Spider fingers are
gonna crawl all the way out,

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and really just a nice
and easy gentle fold here.

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So you don't wanna cram
yourself into anything today,

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and we're gonna
start right here right now

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by finding some 
soft, easy movement.

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So you can bring your
gaze down, and let it be soft,

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or you can close your eyes here,

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and allow the sound of
my voice to guide you.

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As I share a little bit here,

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I invite you to start to
gently deepen the breath.

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Today's practice is an
invitation to find softness,

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as we continue to
build this connection,

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this relationship to our
center and to that stability.

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In the philosophy of yoga,

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we talk about the
principles of Sukha and Sthira

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working together in opposition

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to create balance and harmony.

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So we've been working a lot
in Sthira, in the stability,

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and we will continue to work
that way and build strength.

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But today we really just
embrace the layer of Sukha

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to go with that.
So if you haven't already,

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start to find soft,
easy movement here.

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Think water-like movement,

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if this is new to you,
use that image,

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maybe just 
exploring a little bit

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of a sway with
the spine left to right.

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You should feel nice opening
in the low back of course,

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and the hips,
particularly the right hip

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on this first shape.

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Notice if you're holding
or clenching in the neck,

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the jaw, the forehead,

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and as you continue to
gently deepen the breath,

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maybe you walk the
palms out a little further,

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relaxing the weight 
of the head down.

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So even the breath
today can be water-like.

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You can think of it as a wave.

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So the inhale is a big crest,
the belly expands.

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And after the crest,
it falls on the exhale,

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softening, belly draws in.

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Beautiful, walk your palms

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towards the left
side of your mat here.

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Really reach your right
fingertips forward and out.

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Breathe in.

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As you exhale, 
walk the hands through center

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and take it over to the right.

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Really reach the left
fingertips all the way out.

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Inhale.

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Exhale, come back to center.

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Beautiful, even
as you roll up here,

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nice and soft, 
being gentle with yourself

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while still aiming to
maintain that connection,

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that centeredness.
You got this.

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Okay, bring the
hands behind you.

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Fingertips point forward.

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Loop the shoulders 
forward, up and back.

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Draw the 
shoulder blades together.

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Imagine them melting down
as you lift up a little more

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through the armpit chest.

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Stay here if you're feeling
it just fine and dandy here,

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big stretch in the pecs,

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big stretch in the wrists
and the hands, the forearms,

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stay here.

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To take it one step further,

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you can experiment with
inhaling in, nice wide breath.

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Exhale, navel draws in,
you find that core connection,

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and then we'll lift the hip point,
excuse me, up just a bit

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to open up
through the front body.

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Lifting the hips for three.

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Soft and easy in the neck, two.

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And slowly lowering on the one.

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Keep the hands
where they are, everyone,

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you're gonna lift the shins now,

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so they're
parallel to the ceiling,

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and we're just
gonna dip both toes down,

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and then lift them up.
Squeeze the elbows together.

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Lower and lift.

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Lower and lift.

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Now just right toes.

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Lower and lift.

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Lower and lift.

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Lower and lift.

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Work to engage the belly.

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Left toes down, and then up.

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Down, and then up.

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Squeeze the 
shoulder blades together.

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Down, and then up.

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Down, and then up.

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Great. Now, right heel's 
gonna come in,

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left leg to follow.

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Inhale, reach the
fingertips up, soft fingers.

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Just find a soft energy.
As you exhale, float 'em down.

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Synchronizing with the breath.
Inhale, reach up.

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Exhale, float it down.

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Getting things moving.
Inhale, reach it up.

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Exhale, float it down.

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And then spider fingers here,

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we'll walk the palms out,
and find the stretch.

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Inviting soft, easy movement,
a soft gaze,

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maybe closing your eyes,
deepening the breath.

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So really listen to the
sound of your breath here.

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Let that anchor your thoughts,

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your mind in the present moment.

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And then maybe reaching the
fingertips towards the front

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a little more, allowing the
weight of the head to relax.

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Actively pull
your sits bones down

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towards the ground
or towards the blanket.

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And then when you're ready,

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walking the palms over towards
the right side of the mat.

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Draw your chin into your chest,
take a deep breath in.

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And exhale to
slowly, gently walk it

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towards the left
side of the mat.

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Draw your chin into your chest,
take a deep breath in.

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And on your exhale,
melt it back to center.

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We'll slowly tuck
the chin, roll it up.

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Hands come behind,
loop the shoulders,

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find that lift in the chest.

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Heart lifts, lifts, lifts.

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Maybe you stay here,
or we continue on,

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lifting the hips up high.

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Think about sits bones really
reaching towards your heels.

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Press away from your
yoga mat with your feet

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and with your hands.

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Nice and easy in the neck here.

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Good, and then slowly release.

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Awesome, we're
gonna lift the feet up.

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We're just gonna cross the 
right ankle over the left here.

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And then you're gonna
reach right fingertips forward

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and left fingertips forward
if that's available to you.

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If not, keep the
fingertips on the mat

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in front of you
rather than behind.

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Okay?

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And now we're gonna cross
the left ankle over the right.

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And right ankle over the left.

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And you're gonna reach the
fingertips forward if you can.

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Crossing left and then right.

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Back and forth,
just checking it out.

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And then choose one
cross over the other

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to come all the way
through to all fours.

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Tabletop Position,
follow your breath.

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Inhale, drop the belly,
open the chest, look forward.

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Exhale, soften, 
draw the chin to the chest,

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relax the jaw as you
press up through the palms.

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Inhale, soften, belly drops, 
open through the heart.

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Exhale, round through,
chin to chest.

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Inhale, drop the belly.

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This time, listen carefully,

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see if you can initiate
this Cat Pose from the tailbone.

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Let it travel up,
up, up, up, up,

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until the crown of the head
is the last thing to release.

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Playing here with your breath.

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Allow the breath to move you.

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When we're soft,
we can really allow.

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When we're rigid,

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we're kind of throwing 
our bodies around

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or forcing poses,

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it's really difficult to
allow the breath to move you.

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Good, begin to take it
off the railroad tracks,

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if you haven't already.

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Bumping the hips
a little left to right.

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Finding what feels
good in your body today,

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Any stretch, 
any surrender, softness.

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And then take this amazing
dance that you're building here

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and take your
time getting there,

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so resist the urge to
just go there with my cue,

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but you can bring a
little creativity even

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as you make your way slowly
to Plank posture, Plank Pose.

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And this is a hard pose,

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historically to 
bring softness to,

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so we're gonna
start with it right away.

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Just coming into top of
a pushup or half push-up,

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finding a softness here.

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Picking one hand up
and then the other.

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Maybe bending at the knees.

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Keeping the neck nice and long,

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and feeling how your stable core

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allows you to
cultivate more softness,

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and be more creative

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to find flexibility in the form.

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And then same thing,
resist the urge

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to just heft the hips up
and back based on my cue,

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but make your way,
find your way,

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feel your way to
Downward Facing Dog.

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Strong but soft.

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Sweet movement 
with your breath.

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And then when you
get there, pedal it out,

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same thing, what
are you waiting for?

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The next move? 
Stay present in this moment.

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Find some soft, easy movement.

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Nice deep breaths.

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Now we're gonna
imagine there's a hurdle

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in the center of the mat,

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and so we initiate this
again from the base of the spine

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and we start to roll
up through the low back,

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all the way up
through the torso,

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as you shift
forward into Plank, again,

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crown of the head is the
last to release forward,

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and then send the hips up high
and back, Downward Facing Dog.

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Two more like that.

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Inhale, lift from
the pelvic floor.

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We undulate through
the spine, belly lifts.

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We move through the
mid back, upper back.

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Neck is nice and long.
Crown of the head reaches.

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Good, then Downward Facing Dog.

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And one more time,
nice and slow.

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Claw through the fingertips,

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press into your knuckles,
and just feel it out.

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Moving to that Plank Pose,

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and then we'll
slowly lower the knees,

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if you like or lower straight
to the belly, nice and slow.

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Draw the hands in
line with the rib cage.

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I'm very close 
to Benji here (chuckles).

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(kiss) Hey, buddy.

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Press into the
tops of the feet,

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squeeze the elbows 
into the side body.

251
00:13:07,290 --> 00:13:10,100
Listen carefully.
Tuck the chin into the chest.

252
00:13:10,100 --> 00:13:12,760
To initiate this Cobra,
press into the pubic bone,

253
00:13:12,760 --> 00:13:15,885
tuck the chin into the chest,
and we rise up.

254
00:13:15,885 --> 00:13:18,860
And then we exhale, let it fall.

255
00:13:18,860 --> 00:13:19,920
Twice more with the breath,

256
00:13:19,920 --> 00:13:22,670
catch a wave, 
press in to your foundation.

257
00:13:22,670 --> 00:13:24,767
Tuck the chin.
We rise up.

258
00:13:25,594 --> 00:13:27,120
And exhale to release.

259
00:13:27,120 --> 00:13:28,120
And one more time.

260
00:13:28,120 --> 00:13:30,478
Tuck the chin, rise up.

261
00:13:31,649 --> 00:13:33,820
And exhale to release. 
Beautiful.

262
00:13:33,820 --> 00:13:35,900
Press up to all fours.

263
00:13:35,900 --> 00:13:37,790
Walk the knees together.

264
00:13:37,790 --> 00:13:39,300
Send the hips back,

265
00:13:39,300 --> 00:13:41,880
fingertips all the 
way towards the toes,

266
00:13:41,880 --> 00:13:43,260
as you round
through the shoulders,

267
00:13:43,260 --> 00:13:45,480
and melt your head
and your heart down,

268
00:13:45,480 --> 00:13:47,135
Balasana, Child's Pose.

269
00:13:47,135 --> 00:13:50,623
Three active breath cycles here.

270
00:14:09,590 --> 00:14:13,290
After your last breath,
reach the fingertips forward.

271
00:14:13,290 --> 00:14:17,280
Find a new inhale that
lifts you back to all fours.

272
00:14:17,280 --> 00:14:19,310
Exhale to curl the toes under,

273
00:14:19,310 --> 00:14:22,785
and find your way to
Downward Facing Dog.

274
00:14:25,140 --> 00:14:27,290
Good, inhale, 
lift the heels up high.

275
00:14:27,290 --> 00:14:29,360
Come onto the tippy tip toes.

276
00:14:29,360 --> 00:14:31,084
Exhale, lower the heels.

277
00:14:31,990 --> 00:14:33,362
Inhale, lift.

278
00:14:34,381 --> 00:14:35,755
Exhale, lower.

279
00:14:36,630 --> 00:14:38,762
Inhale, lift the heels.

280
00:14:38,762 --> 00:14:40,400
Exhale, lower.

281
00:14:40,400 --> 00:14:41,970
This time inhale,
lift the heels,

282
00:14:41,970 --> 00:14:43,410
you're gonna just drop them over

283
00:14:43,410 --> 00:14:45,160
towards the left
edge of your mat.

284
00:14:45,160 --> 00:14:48,640
Press away from your
yoga mat with your hands.

285
00:14:48,640 --> 00:14:50,430
Good, then bring it
back through center,

286
00:14:50,430 --> 00:14:54,850
heels stay lifted and
come on to the right side.

287
00:14:54,850 --> 00:14:56,580
Sending the heels towards
the right side of your mat,

288
00:14:56,580 --> 00:14:59,680
pressing the palms away.

289
00:14:59,680 --> 00:15:02,880
Good, then inhale, lift the heels,
come back to center.

290
00:15:02,880 --> 00:15:06,349
Exhale, bend your knees,
and make your way to the top.

291
00:15:07,890 --> 00:15:10,720
Then find a nice wide stance
here at the top of your mat,

292
00:15:10,720 --> 00:15:13,280
and we're gonna
find a soft sway,

293
00:15:13,280 --> 00:15:16,050
left to right, knees bent.

294
00:15:16,050 --> 00:15:18,360
So the fingertips
might touch the earth.

295
00:15:18,360 --> 00:15:21,905
If not, they're moving 
through an imaginary

296
00:15:22,518 --> 00:15:24,850
sandbox here.

297
00:15:24,850 --> 00:15:28,220
Sometimes I like to draw a
little picture in the sand,

298
00:15:28,220 --> 00:15:32,567
or you can write your name or
the name of someone you love.

299
00:15:37,460 --> 00:15:40,438
Shake the head a
little yes, a little no.

300
00:15:41,510 --> 00:15:45,040
Then bend your knees very
generously almost so that your,

301
00:15:45,040 --> 00:15:45,880
the backs of your thighs,

302
00:15:45,880 --> 00:15:47,730
your hamstrings are
parallel to the earth.

303
00:15:47,730 --> 00:15:50,661
Just give yourself that visual,
they don't have to be parallel.

304
00:15:50,661 --> 00:15:52,204
And then roll up from there.

305
00:15:52,204 --> 00:15:54,600
Starting at the 
base of the spine,

306
00:15:54,600 --> 00:15:58,480
moving slowly through

307
00:15:59,679 --> 00:16:01,744
low back, mid-back,

308
00:16:02,750 --> 00:16:06,340
upper back, shoulders,
loop forward up and back.

309
00:16:06,340 --> 00:16:09,210
Chest lifts, chin lifts,

310
00:16:09,210 --> 00:16:12,330
and crown of the head
lengthens towards the sky.

311
00:16:12,330 --> 00:16:14,233
Soften the fingertips here.

312
00:16:14,233 --> 00:16:17,050
Duh, Knocking on Heaven's Door.

313
00:16:17,050 --> 00:16:17,950
Bend the knees.

314
00:16:17,950 --> 00:16:20,620
We're just gonna find a
little sway left to right.

315
00:16:23,750 --> 00:16:25,153
Deep breath in.

316
00:16:26,239 --> 00:16:28,290
On your soft, easy exhale,

317
00:16:28,290 --> 00:16:31,570
imagine just letting go 
of any stress or tension,

318
00:16:31,570 --> 00:16:35,030
any worry, maybe fear that
you've been carrying around

319
00:16:35,030 --> 00:16:38,580
in your body, physically,
energetically.

320
00:16:38,580 --> 00:16:42,610
Let's start to pick up
the pace and let that go.

321
00:16:42,610 --> 00:16:44,321
Lifting the heart.

322
00:16:45,960 --> 00:16:48,299
Finding nice audible breath.

323
00:16:50,200 --> 00:16:52,547
Moving the energy
around for three.

324
00:16:54,230 --> 00:16:55,308
Two.

325
00:16:56,310 --> 00:16:59,240
On the one, 
inhale, reach for the sky.

326
00:17:00,140 --> 00:17:02,300
Exhale, bend the knees,
wiggle the fingertips,

327
00:17:02,300 --> 00:17:04,120
float it down.

328
00:17:04,120 --> 00:17:07,210
Inhale, halfway lift,
soft and easy.

329
00:17:07,210 --> 00:17:10,280
Exhale to soften and fold.

330
00:17:10,280 --> 00:17:12,160
Back into Standing Forward Fold.

331
00:17:12,160 --> 00:17:14,600
Okay, from here,
listen carefully,

332
00:17:14,600 --> 00:17:17,363
we're gonna find a soft,
easy sway left to right.

333
00:17:19,040 --> 00:17:21,423
Nice and easy, nice and easy.

334
00:17:22,370 --> 00:17:24,780
Good, then you're
gonna walk your feet as wide

335
00:17:24,780 --> 00:17:27,900
as your yoga mat nice
and easy, nice and easy.

336
00:17:27,900 --> 00:17:30,330
Then bring your fingertips
to the ground or to blocks,

337
00:17:30,330 --> 00:17:33,270
and you're just gonna
start to lower down as you sway.

338
00:17:33,270 --> 00:17:36,444
Heels are gonna come up
nice and easy, nice and easy.

339
00:17:38,300 --> 00:17:39,610
Good, then we're
just gonna reverse it.

340
00:17:39,610 --> 00:17:40,790
Come all the way back up.

341
00:17:40,790 --> 00:17:43,280
Heels drop, we lift the hips.

342
00:17:43,280 --> 00:17:44,700
Nice wide stance.

343
00:17:44,700 --> 00:17:48,400
Slow and steady,
all the way back up.

344
00:17:48,400 --> 00:17:50,470
Swaying left to right.

345
00:17:50,470 --> 00:17:52,630
Kind of like a
gorilla pose here,

346
00:17:52,630 --> 00:17:54,633
all the way back up to standing.

347
00:17:55,830 --> 00:17:58,460
Nice, inhale,
send the fingertips out.

348
00:17:58,460 --> 00:18:01,550
You have a little mini
variation of Star Pose here,

349
00:18:01,550 --> 00:18:03,050
so you could turn on
your mat if you want,

350
00:18:03,050 --> 00:18:04,520
but this is fine here.

351
00:18:04,520 --> 00:18:09,151
Nice, soft Star Pose.

352
00:18:09,151 --> 00:18:10,640
X marks the spot.

353
00:18:10,640 --> 00:18:14,610
Find or continue a
little sway in the knees,

354
00:18:14,610 --> 00:18:15,990
and you might feel
kind of silly here,

355
00:18:15,990 --> 00:18:18,490
but really we're just practicing,
taking up space,

356
00:18:18,490 --> 00:18:21,120
being strong and confident,

357
00:18:21,120 --> 00:18:23,392
but also keeping 
a softness, a easiness

358
00:18:23,392 --> 00:18:25,943
a gentleness to it all.

359
00:18:26,830 --> 00:18:27,939
Good, now inhale.

360
00:18:27,939 --> 00:18:31,020
Exhale, send your right
fingertips all the way down

361
00:18:31,020 --> 00:18:32,200
to touch your left toes,

362
00:18:32,200 --> 00:18:35,290
as you send your left
fingertips up towards the sky.

363
00:18:35,290 --> 00:18:37,463
Good, then inhale, rise back up.

364
00:18:38,500 --> 00:18:41,360
And exhale left
fingertips to right toes,

365
00:18:41,360 --> 00:18:44,250
right fingertips
wiggle up towards the sky.

366
00:18:44,250 --> 00:18:46,295
Good, inhale, reach it up.

367
00:18:47,210 --> 00:18:49,220
Exhale, Forward Fold.

368
00:18:49,220 --> 00:18:51,270
Low back release,
hamstring release.

369
00:18:51,270 --> 00:18:53,238
Awesome, inhale, reach it up,

370
00:18:54,182 --> 00:18:57,800
And exhale, 
left fingertips to right toes.

371
00:18:57,800 --> 00:19:00,992
One more time on each side
with the sound of your breath.

372
00:19:07,830 --> 00:19:09,550
And the next
time both fingertips

373
00:19:09,550 --> 00:19:11,540
are reaching up towards the sky,

374
00:19:11,540 --> 00:19:15,210
keep your gaze out, 
strong, fierce attitude,

375
00:19:15,210 --> 00:19:17,460
gorgeous focus forward as
you bring the feet together,

376
00:19:17,460 --> 00:19:18,790
don't look down.

377
00:19:18,790 --> 00:19:20,930
Walk up to the front of
your mat if you need to.

378
00:19:20,930 --> 00:19:23,940
Inhale, pull the thumbs back, 
lift your heart, look up.

379
00:19:23,940 --> 00:19:27,088
Exhale, bend the knees,
Forward Fold.

380
00:19:27,088 --> 00:19:28,450
Good. Plant the palms,

381
00:19:28,450 --> 00:19:31,610
step one foot back then
the other, final Plank Pose.

382
00:19:31,610 --> 00:19:34,432
We got this. 
Inhale in deeply.

383
00:19:34,432 --> 00:19:37,090
Exhale to lower to the belly.

384
00:19:37,090 --> 00:19:40,860
Tuck the chin,
rise up, inhale, Cobra.

385
00:19:40,860 --> 00:19:43,680
And exhale, we crest and fall.

386
00:19:43,680 --> 00:19:44,951
Twice more with the breath.

387
00:19:44,951 --> 00:19:47,046
Inhale, when we rise up.

388
00:19:48,299 --> 00:19:50,510
And exhale, release.

389
00:19:50,510 --> 00:19:52,868
Last one. Inhale, rise up.

390
00:19:54,561 --> 00:19:57,460
And exhale, release.

391
00:19:57,460 --> 00:19:58,660
Beautiful.

392
00:19:58,660 --> 00:20:01,270
From here, we're gonna 
come onto the elbows,

393
00:20:01,270 --> 00:20:03,123
you're gonna
bend your right knee.

394
00:20:04,280 --> 00:20:06,420
One last bit for
these awesome hips.

395
00:20:06,420 --> 00:20:07,760
Bend your right
knee all the way up,

396
00:20:07,760 --> 00:20:10,970
so we're in a half
froggy here, different frog.

397
00:20:10,970 --> 00:20:13,180
We're extended
through the left leg,

398
00:20:13,180 --> 00:20:15,494
we're on the elbows,
elbows underneath the shoulders.

399
00:20:15,494 --> 00:20:17,840
Stacking the bones.

400
00:20:17,840 --> 00:20:20,416
Bending that right knee,
breathe in.

401
00:20:21,863 --> 00:20:23,517
Breathe out.

402
00:20:25,120 --> 00:20:27,900
Then you're gonna keep
the left leg extended here.

403
00:20:27,900 --> 00:20:29,500
You're gonna
straighten the left arm,

404
00:20:29,500 --> 00:20:30,680
come onto the left shoulder,

405
00:20:30,680 --> 00:20:32,900
and we're gonna
open up towards the sky

406
00:20:32,900 --> 00:20:35,180
into our Reclined Twist.

407
00:20:35,180 --> 00:20:38,420
So you'll open the right
fingertips all the way up,

408
00:20:38,420 --> 00:20:42,550
try to aim to guide your right
shoulder down to the ground,

409
00:20:42,550 --> 00:20:46,440
left hand comes to the
outer edge of the right thigh.

410
00:20:46,440 --> 00:20:49,100
Inhale in deeply here.

411
00:20:49,100 --> 00:20:50,941
Exhale completely.

412
00:20:52,069 --> 00:20:55,140
Nice. Then send the
fingertips up towards

413
00:20:55,140 --> 00:20:56,520
the front edge of your mat,

414
00:20:56,520 --> 00:21:00,230
use them to help guide
you back to the elbows,

415
00:21:00,230 --> 00:21:01,460
and we'll switch.

416
00:21:01,460 --> 00:21:04,566
Extend the right leg,
bend the left knee,

417
00:21:06,190 --> 00:21:10,458
I'm working around some Benji
feet here, but that's okay.

418
00:21:11,590 --> 00:21:12,930
Life is good.

419
00:21:12,930 --> 00:21:14,330
I'm not collapsed 
in the shoulders here.

420
00:21:14,330 --> 00:21:17,780
Really pressing into the elbows,
lifting and lengthening,

421
00:21:17,780 --> 00:21:20,483
lengthening through the spine.

422
00:21:24,360 --> 00:21:25,636
Breathe.

423
00:21:27,298 --> 00:21:29,080
And then extend 
the right arm up.

424
00:21:29,080 --> 00:21:31,890
Allow that to guide the
right shoulder to the ground,

425
00:21:31,890 --> 00:21:34,300
as you turn to open your heart,

426
00:21:34,300 --> 00:21:37,201
all the way up towards the sky,

427
00:21:38,190 --> 00:21:41,940
right hand comes to the
outer edge of the left thigh,

428
00:21:41,940 --> 00:21:43,920
and we open up
through the left wing,

429
00:21:43,920 --> 00:21:47,440
and we close the eyes or soften
the gaze and breathe here

430
00:21:47,440 --> 00:21:48,606
like you love yourself.

431
00:21:48,606 --> 00:21:52,435
Inhaling lots 
of love in, my friends.

432
00:21:53,260 --> 00:21:56,889
Whew, and exhaling 
lots of love out.

433
00:22:00,630 --> 00:22:04,320
And then from here, nice
and easy with your breath

434
00:22:04,320 --> 00:22:07,060
we'll softly, sweetly
transition to the back.

435
00:22:07,060 --> 00:22:09,660
So unraveling out of the twist,

436
00:22:09,660 --> 00:22:12,090
walk your heels up
towards your hips,

437
00:22:12,090 --> 00:22:14,250
press the palms into the earth.

438
00:22:14,250 --> 00:22:15,850
Inhale, lift the tail.

439
00:22:15,850 --> 00:22:17,860
As we've been doing all session,

440
00:22:17,860 --> 00:22:20,850
start with the tailbone,
peel up there,

441
00:22:20,850 --> 00:22:24,330
then slowly vertebra 
by vertebra, we make our way up.

442
00:22:24,330 --> 00:22:26,210
Press into your
palms actively here

443
00:22:26,210 --> 00:22:29,552
as you lift the hips,
Bridge Pose.

444
00:22:32,180 --> 00:22:33,870
Let's check it out today.

445
00:22:33,870 --> 00:22:36,298
Inhale, maybe lifting 
the right foot up.

446
00:22:36,298 --> 00:22:38,969
Bringing that Sukha

447
00:22:38,969 --> 00:22:43,870
that softness, that control,
and then bending it back down.

448
00:22:43,870 --> 00:22:46,050
There's definitely
strength involved.

449
00:22:46,050 --> 00:22:47,949
Holding onto that stable core.

450
00:22:47,949 --> 00:22:50,480
Inhale, left leg lifts up.

451
00:22:50,480 --> 00:22:54,020
Just finding that softness
if you can, playing with that,

452
00:22:54,020 --> 00:22:56,680
practicing, keyword, that,

453
00:22:56,680 --> 00:23:00,287
and then lowering
with that with control.

454
00:23:01,630 --> 00:23:03,630
Awesome, hug the
knees into the chest.

455
00:23:03,630 --> 00:23:05,793
Give yourself a big hug,
close your eyes.

456
00:23:06,910 --> 00:23:11,291
Massage the low back by
rocking gently side to side.

457
00:23:16,510 --> 00:23:18,090
Take a deep breath in.

458
00:23:18,090 --> 00:23:21,060
As you exhale, 
release the feet to the ground.

459
00:23:21,060 --> 00:23:24,741
Extend one leg 
and then the other.

460
00:23:26,590 --> 00:23:30,200
And then open the palms,
fingertips soft.

461
00:23:30,200 --> 00:23:33,260
Can walk your shoulder
blades down the back here

462
00:23:33,260 --> 00:23:35,357
so you feel a spaciousness

463
00:23:35,357 --> 00:23:38,103
between the ears
and the shoulders.

464
00:23:39,670 --> 00:23:41,936
Then close your eyes,

465
00:23:41,936 --> 00:23:44,940
soften through your entire body,

466
00:23:44,940 --> 00:23:48,130
surrendering to
this moment here,

467
00:23:48,130 --> 00:23:51,155
as we close our
practice for today.

468
00:23:56,730 --> 00:23:59,931
Each day, each daily practice

469
00:24:01,480 --> 00:24:03,962
is an opportunity to be present

470
00:24:03,962 --> 00:24:07,549
with your current state,

471
00:24:10,030 --> 00:24:11,760
your current state of balance,

472
00:24:11,760 --> 00:24:13,690
and bringing a
softness into that,

473
00:24:13,690 --> 00:24:18,690
as we continue to show
up is incredibly powerful.

474
00:24:22,599 --> 00:24:24,920
Hope you can take
this with you off the mat,

475
00:24:24,920 --> 00:24:27,440
and into the rest of your day.

476
00:24:27,440 --> 00:24:29,448
Be sweet with yourself

477
00:24:31,883 --> 00:24:33,795
as you get stronger.

478
00:24:35,400 --> 00:24:39,060
As we aim to move
better through life,

479
00:24:39,060 --> 00:24:40,990
remembering that softness,

480
00:24:40,990 --> 00:24:44,049
and allowing the
breath to carry us through.

481
00:24:45,990 --> 00:24:48,023
Sweet, bring the palms together.

482
00:24:49,890 --> 00:24:53,200
Take a deep breath in here,
palms together,

483
00:24:53,200 --> 00:24:54,998
thumbs at third eye.

484
00:24:58,102 --> 00:25:01,690
And exhale, let everything go.

485
00:25:01,690 --> 00:25:05,440
Invitation here if
you like to whisper,

486
00:25:05,440 --> 00:25:06,968
Namaste.

487
00:25:09,688 --> 00:25:13,570
(soft upbeat music)