1 00:00:00,310 --> 00:00:02,760 - Hi, everyone. Welcome back to Move. 2 00:00:02,760 --> 00:00:07,420 It is Day 24, process. 3 00:00:07,420 --> 00:00:08,640 Hmm. 4 00:00:08,640 --> 00:00:11,570 Hop into something comfy, and let's get started. 5 00:00:12,571 --> 00:00:16,657 (soft upbeat music) 6 00:00:27,830 --> 00:00:31,416 Alright, go ahead and come into a comfortable seat. 7 00:00:33,530 --> 00:00:34,830 I will meet you there. 8 00:00:34,830 --> 00:00:36,854 So will Benji. 9 00:00:36,854 --> 00:00:39,030 And let's bring the palms together to start, 10 00:00:39,030 --> 00:00:41,240 and start to move them around, 11 00:00:41,240 --> 00:00:42,660 creating a little friction, 12 00:00:42,660 --> 00:00:45,750 a little heat as you sit up nice and tall. 13 00:00:45,750 --> 00:00:48,655 Allow your shoulders to relax. 14 00:00:50,010 --> 00:00:53,280 Whatever you're coming to practice with today, 15 00:00:53,280 --> 00:00:54,113 it's all good. 16 00:00:54,113 --> 00:00:56,390 The important thing is that you are here. 17 00:00:56,390 --> 00:00:58,606 So whatever your energy is like, 18 00:01:00,610 --> 00:01:02,805 I am here for it. 19 00:01:03,950 --> 00:01:04,820 I got your back, 20 00:01:04,820 --> 00:01:08,260 and really today's swift practice 21 00:01:08,260 --> 00:01:12,050 kind of highlights how this time is valuable, 22 00:01:12,050 --> 00:01:14,930 no matter how you're coming to it, 23 00:01:14,930 --> 00:01:16,517 how you're showing up. 24 00:01:18,310 --> 00:01:22,050 It is an opportunity to create space, 25 00:01:22,050 --> 00:01:26,857 carve out the time to allow for processing. 26 00:01:28,390 --> 00:01:30,340 So you may intellectually, like, go, 27 00:01:30,340 --> 00:01:32,710 "Oh yes, processing mode. There's so much to process, 28 00:01:32,710 --> 00:01:35,526 "especially after the last couple years." 29 00:01:35,526 --> 00:01:37,563 Or maybe, you know, things have been bubbling up 30 00:01:37,563 --> 00:01:40,050 that you're tending to. 31 00:01:40,050 --> 00:01:42,849 Healing, growth, 32 00:01:45,200 --> 00:01:48,165 and just taking some time to allow for processing. 33 00:01:49,480 --> 00:01:52,743 Moving your body, 34 00:01:53,900 --> 00:01:55,950 moving your mindset, 35 00:01:55,950 --> 00:01:57,300 connecting to your breath. 36 00:01:57,300 --> 00:02:00,288 Okay. On that note, inhale in deeply. 37 00:02:01,410 --> 00:02:05,300 Exhale, allow the hands to just slowly come together 38 00:02:05,300 --> 00:02:07,470 as you close your eyes and we find stillness. 39 00:02:07,470 --> 00:02:10,600 You might feel a little vibration, 40 00:02:10,600 --> 00:02:12,641 a little energy in the palms. 41 00:02:13,810 --> 00:02:16,709 Let that inspire you to be present here. 42 00:02:20,320 --> 00:02:23,330 Just keep an ear to the ground today. 43 00:02:23,330 --> 00:02:25,640 Remember all the beautiful invitations 44 00:02:25,640 --> 00:02:28,366 that we've shared thus far. 45 00:02:30,500 --> 00:02:31,550 Inhale in deeply. 46 00:02:31,550 --> 00:02:35,040 As you exhale, gently bow your head to your heart. 47 00:02:35,040 --> 00:02:36,359 Take your time. 48 00:02:38,830 --> 00:02:40,460 And inhale in again here, 49 00:02:40,460 --> 00:02:42,980 feeling that nice stretch in the back of the neck. 50 00:02:42,980 --> 00:02:45,168 Draw your shoulders down. 51 00:02:49,269 --> 00:02:52,200 And then on your next breath cycle, 52 00:02:52,200 --> 00:02:55,373 begin to let the eyelashes open. 53 00:02:55,373 --> 00:02:58,090 Lift the head, allow the hands to rest gently 54 00:02:58,090 --> 00:02:59,850 on the knees or the thighs. 55 00:02:59,850 --> 00:03:04,210 Just take some soft, easy stretches here in the neck. 56 00:03:04,210 --> 00:03:06,320 One ear over one shoulder, then the other. 57 00:03:06,320 --> 00:03:08,781 Maybe circles with the nose. 58 00:03:15,100 --> 00:03:19,940 So I'm going to be offering a few more invitations. 59 00:03:19,940 --> 00:03:23,910 You get to really kind of find the cueing yourself, 60 00:03:23,910 --> 00:03:25,609 following your breath. 61 00:03:30,540 --> 00:03:32,430 We'll learn some new vocabulary too. 62 00:03:32,430 --> 00:03:33,320 Okay, let that go. 63 00:03:33,320 --> 00:03:35,531 Let's come forward onto all fours. 64 00:03:37,080 --> 00:03:39,423 Drop the belly as you open the chest. 65 00:03:40,330 --> 00:03:41,350 Breathe in. 66 00:03:41,350 --> 00:03:44,430 Press away from your yoga mat. Get long in the spine. 67 00:03:44,430 --> 00:03:48,090 And then exhale, round through, chin to chest. 68 00:03:48,090 --> 00:03:52,040 Navel draws up, press into your foundation. 69 00:03:52,040 --> 00:03:53,692 Get long in the spine. 70 00:03:54,560 --> 00:03:56,275 And inhale, drop the belly. 71 00:03:57,510 --> 00:04:00,250 Open your heart. Breathe in. 72 00:04:00,250 --> 00:04:03,130 Exhale, round the spine. 73 00:04:03,130 --> 00:04:04,499 Chin to chest. 74 00:04:05,900 --> 00:04:07,710 Good, inhale to Tabletop Position. 75 00:04:07,710 --> 00:04:09,540 Curl the toes under. 76 00:04:09,540 --> 00:04:10,830 Exhale, lift the knees. 77 00:04:10,830 --> 00:04:12,550 Let them hover, Hovering Table. 78 00:04:12,550 --> 00:04:15,046 Upper arm bones are rotating out. 79 00:04:16,280 --> 00:04:19,490 The muscles of your abdominal wall are engaged. 80 00:04:19,490 --> 00:04:21,680 So the front body muscles are lifting. 81 00:04:21,680 --> 00:04:25,400 They're engaged. Low belly drawing in and up. 82 00:04:25,400 --> 00:04:26,920 Good, you're here for three. 83 00:04:26,920 --> 00:04:29,160 Lift the right foot, on two, lower it. 84 00:04:29,160 --> 00:04:30,626 Lift the left foot on one. 85 00:04:30,626 --> 00:04:32,830 Beautiful, Downward Facing Dog. 86 00:04:32,830 --> 00:04:35,950 Walk the hands out, send the hips up high. 87 00:04:35,950 --> 00:04:37,520 Bend your knees. 88 00:04:37,520 --> 00:04:39,370 If you have on a baggy shirt like me, 89 00:04:39,370 --> 00:04:43,880 you get the bonus of coming into a little cave here, 90 00:04:43,880 --> 00:04:47,850 but everyone can come into a little imaginary cave here, 91 00:04:47,850 --> 00:04:51,583 to process, to breathe, to move the body. 92 00:04:52,440 --> 00:04:53,879 Nowhere to go. 93 00:04:54,880 --> 00:04:59,653 Nothing that you have to do or succeed, achieve. 94 00:05:01,040 --> 00:05:02,510 Just being present with the breath. 95 00:05:02,510 --> 00:05:04,850 Inhale, lift the right leg up high. 96 00:05:04,850 --> 00:05:06,170 Exhale, shift forward. 97 00:05:06,170 --> 00:05:08,500 Step your right leg all the way up. 98 00:05:08,500 --> 00:05:10,290 Inhale, open up through the chest. 99 00:05:10,290 --> 00:05:11,360 Roll your shoulders. 100 00:05:11,360 --> 00:05:14,970 Remember that undulation of the spine from yesterday. 101 00:05:14,970 --> 00:05:17,200 Then exhale, lower the back knee, 102 00:05:17,200 --> 00:05:19,330 pull the right hip crease back. 103 00:05:19,330 --> 00:05:21,390 Press into the top of your back foot. 104 00:05:21,390 --> 00:05:24,210 Flex your right toes towards your face. 105 00:05:24,210 --> 00:05:26,210 Inhale to look forward. 106 00:05:26,210 --> 00:05:27,550 Exhale, shift it through. 107 00:05:27,550 --> 00:05:29,850 Come back to your nice low lunge. 108 00:05:29,850 --> 00:05:31,710 Curl the back toes under, lift the back knee. 109 00:05:31,710 --> 00:05:33,190 As you inhale, lift your center, 110 00:05:33,190 --> 00:05:35,030 reach the right fingertips for the sky. 111 00:05:35,030 --> 00:05:36,360 Big twist. 112 00:05:36,360 --> 00:05:38,986 Good, then exhale, right hand comes down. 113 00:05:38,986 --> 00:05:40,520 Step the right toes back, 114 00:05:40,520 --> 00:05:42,680 option to keep the right toes lifted here 115 00:05:42,680 --> 00:05:45,160 as you lower all the way to the belly. 116 00:05:45,160 --> 00:05:49,350 Inhale nice and easy. Slow, steady, baby Cobra. 117 00:05:49,350 --> 00:05:52,320 Lift up and then exhale, soft and easy. 118 00:05:52,320 --> 00:05:54,190 Lower down with control. 119 00:05:54,190 --> 00:05:55,787 Curl the toes under, inhale in. 120 00:05:55,787 --> 00:05:57,920 As you exhale, press up, power up. 121 00:05:57,920 --> 00:06:00,430 Don't think. Quietly whisper, "I am strong." 122 00:06:00,430 --> 00:06:02,913 And after you whisper that affirmation, 123 00:06:03,889 --> 00:06:06,820 "I am strong," send the hips up high and back, 124 00:06:06,820 --> 00:06:08,163 Downward Facing Dog. 125 00:06:09,040 --> 00:06:10,284 Deep breath in. 126 00:06:11,770 --> 00:06:13,112 Long breath out. 127 00:06:14,890 --> 00:06:17,100 Inhale, lift the left leg up high. 128 00:06:17,100 --> 00:06:19,510 Exhale, shift it forward. 129 00:06:19,510 --> 00:06:21,520 Keep the back knee lifted here to start. 130 00:06:21,520 --> 00:06:22,730 Loop the shoulders. 131 00:06:22,730 --> 00:06:25,240 Inhale, look forward. 132 00:06:25,240 --> 00:06:26,073 Nice. 133 00:06:26,073 --> 00:06:28,500 Slow and steady, lower the back knee. 134 00:06:28,500 --> 00:06:30,640 Pull the left hip crease back. 135 00:06:30,640 --> 00:06:32,370 Press into the top of your back foot 136 00:06:32,370 --> 00:06:33,910 to lift here in the hips. 137 00:06:33,910 --> 00:06:35,880 Find a little lift through the pelvic floor. 138 00:06:35,880 --> 00:06:36,890 Peek at me if you need to. 139 00:06:36,890 --> 00:06:38,700 So here I am collapsed. 140 00:06:38,700 --> 00:06:40,070 I'm uncurling the toes, 141 00:06:40,070 --> 00:06:43,730 and I'm pressing away from the mat to find that lift. 142 00:06:43,730 --> 00:06:45,940 Flex the left toes towards the face. 143 00:06:45,940 --> 00:06:48,000 Inhale, look forward. 144 00:06:48,000 --> 00:06:50,550 Exhale, roll through the left foot. 145 00:06:50,550 --> 00:06:52,480 Lift the back knee, right hand to earth. 146 00:06:52,480 --> 00:06:55,330 Inhale, left fingertips to sky as you lift, 147 00:06:55,330 --> 00:06:57,075 coming into your twist. 148 00:06:57,075 --> 00:06:59,960 Good, then exhale, left hand to the earth. 149 00:06:59,960 --> 00:07:02,600 Step the left toes back, Plank Pose. 150 00:07:02,600 --> 00:07:04,760 Keep the left leg lifted, option. 151 00:07:04,760 --> 00:07:07,690 As you exhale, slowly lower down to the belly. 152 00:07:07,690 --> 00:07:10,670 Inhale, we rise up, Cobra. 153 00:07:10,670 --> 00:07:13,010 Exhale with control. 154 00:07:13,010 --> 00:07:15,390 Take a second here to come to your elbows a 155 00:07:15,390 --> 00:07:16,410 and take a look at the screen. 156 00:07:16,410 --> 00:07:18,010 Look at Benji. 157 00:07:18,010 --> 00:07:20,777 This is so cute. This is silly. 158 00:07:22,210 --> 00:07:25,130 Alright, draw your hands in line with your rib cage. 159 00:07:25,130 --> 00:07:27,320 Press up to all fours. 160 00:07:27,320 --> 00:07:28,440 Curl the toes under, 161 00:07:28,440 --> 00:07:31,050 and peel the hip creases up high. 162 00:07:31,050 --> 00:07:32,789 Downward Facing Dog. 163 00:07:36,760 --> 00:07:38,883 Once you're there, take a deep breath in. 164 00:07:40,020 --> 00:07:42,099 And exhale, let it all go. 165 00:07:43,130 --> 00:07:45,230 Bend the knees, inhale, look forward. 166 00:07:45,230 --> 00:07:47,150 Exhale, make your way to the top. 167 00:07:48,370 --> 00:07:49,580 Then bend the knees again. 168 00:07:49,580 --> 00:07:51,900 Allow the weight of the head to relax, 169 00:07:51,900 --> 00:07:53,130 Standing Forward Fold. 170 00:07:53,130 --> 00:07:56,693 Press into all four corners of the feet evenly. 171 00:07:59,180 --> 00:08:02,360 And then when you're ready, slow and steady bend the knees, 172 00:08:02,360 --> 00:08:05,050 drop the hips and we'll slowly roll up to stand. 173 00:08:05,050 --> 00:08:06,420 Take your time. 174 00:08:06,420 --> 00:08:08,330 Feel the power in the legs as you roll up 175 00:08:08,330 --> 00:08:10,210 as if you were trying to tear your yoga mat 176 00:08:10,210 --> 00:08:11,584 right down the middle. 177 00:08:12,210 --> 00:08:15,440 Kneecaps lift a little, quads engage. 178 00:08:15,440 --> 00:08:18,470 We're drawing energy up from the arches of the feet 179 00:08:18,470 --> 00:08:19,779 through the inseam. 180 00:08:21,180 --> 00:08:23,140 Then continue to lift up through your chest 181 00:08:23,140 --> 00:08:24,193 as you breathe in. 182 00:08:25,170 --> 00:08:27,530 Relax down the shoulder blades 183 00:08:27,530 --> 00:08:28,847 as you breathe out. 184 00:08:30,310 --> 00:08:33,113 Inhale, lengthen through the crown of the head. 185 00:08:34,990 --> 00:08:38,013 Exhale, fingertips draw down to the earth. 186 00:08:39,950 --> 00:08:42,250 Good, on your next breath in, spread the fingers. 187 00:08:42,250 --> 00:08:44,456 Inhale, reach for the sky. 188 00:08:44,456 --> 00:08:47,913 Exhale, slow and steady Forward Fold all the way down. 189 00:08:48,760 --> 00:08:52,580 Inhale, halfway lift, find length in your spine. 190 00:08:52,580 --> 00:08:54,440 Exhale, soften and fold. 191 00:08:54,440 --> 00:08:56,590 Relax the weight of the head. 192 00:08:56,590 --> 00:08:57,640 Fingertips to the mat. 193 00:08:57,640 --> 00:08:59,470 We're gonna step the left foot back. 194 00:08:59,470 --> 00:09:01,110 Step the left foot back. 195 00:09:01,110 --> 00:09:05,025 Inhale, we rise up, fingertips reach up, high lunge. 196 00:09:05,025 --> 00:09:08,800 Exhale, open up to the left, Warrior II. 197 00:09:08,800 --> 00:09:10,330 Inhale, straighten the front leg, 198 00:09:10,330 --> 00:09:12,200 right fingertips reach back. 199 00:09:12,200 --> 00:09:13,340 And we straighten the front leg, 200 00:09:13,340 --> 00:09:16,270 pressing into all four corners of the right foot. 201 00:09:16,270 --> 00:09:18,120 Good, inhale, lift your chin. 202 00:09:18,120 --> 00:09:20,130 Exhale, cartwheel it all the way down 203 00:09:20,130 --> 00:09:21,710 and right into your twist. 204 00:09:21,710 --> 00:09:22,750 Follow your breath. 205 00:09:22,750 --> 00:09:24,893 Inhale, right fingertips reach up. 206 00:09:26,050 --> 00:09:28,020 Exhale, right hand comes down. 207 00:09:28,020 --> 00:09:30,550 We step it back, maybe keeping the right foot lifted here. 208 00:09:30,550 --> 00:09:31,910 As we squeeze the elbows in, 209 00:09:31,910 --> 00:09:34,910 lower all the way to the belly for Cobra 210 00:09:34,910 --> 00:09:37,890 or halfway Chaturanga to Up Dog. 211 00:09:37,890 --> 00:09:40,480 Use an inhale to lift your heart. 212 00:09:40,480 --> 00:09:43,800 Use an exhale to make your way back. 213 00:09:43,800 --> 00:09:45,970 Everyone inhale in here. 214 00:09:45,970 --> 00:09:48,050 Exhale, press up to Plank. 215 00:09:48,050 --> 00:09:50,767 Quietly whisper to yourself, "I am strong." 216 00:09:52,370 --> 00:09:54,270 And you are, hips up high and back, 217 00:09:54,270 --> 00:09:55,876 Downward Facing Dog. 218 00:09:57,200 --> 00:09:58,033 Beautiful. 219 00:09:58,033 --> 00:10:00,580 Inhale, step the left foot all the way up. 220 00:10:00,580 --> 00:10:01,770 Back heel stays lifted. 221 00:10:01,770 --> 00:10:04,249 We inhale, sweep the fingertips forward, up and back, 222 00:10:04,249 --> 00:10:05,550 high lunge. 223 00:10:05,550 --> 00:10:06,440 Good, exhale. 224 00:10:06,440 --> 00:10:08,607 Open up to the right, Warrior II, 225 00:10:08,607 --> 00:10:10,560 pull the pinkies back. 226 00:10:10,560 --> 00:10:12,620 Good, inhale, straighten the front leg. 227 00:10:12,620 --> 00:10:14,210 Reach the left fingertips back. 228 00:10:14,210 --> 00:10:18,420 Really press into all four corners of that left foot. 229 00:10:18,420 --> 00:10:19,930 And that travels up through the leg. 230 00:10:19,930 --> 00:10:21,870 Good, inhale, lift the chin. 231 00:10:21,870 --> 00:10:24,430 Exhale, cartwheel it all the way down. 232 00:10:24,430 --> 00:10:26,050 Find your breath, find your twist. 233 00:10:26,050 --> 00:10:27,482 Inhale, reach up. 234 00:10:28,470 --> 00:10:31,100 And exhale, left hand to the earth. 235 00:10:31,100 --> 00:10:34,080 Find a little flow here, a little vinyasa. 236 00:10:34,080 --> 00:10:38,750 Belly to Cobra, or Chaturanga to Upward Facing Dog. 237 00:10:38,750 --> 00:10:41,394 Let's meet in Downward Facing Dog. 238 00:10:52,628 --> 00:10:55,025 Bend the knees, inhale, look forward. 239 00:10:55,025 --> 00:10:57,720 Exhale to make your way to the top of the mat. 240 00:10:57,720 --> 00:10:59,963 Inhale lifts you up halfway. 241 00:11:00,840 --> 00:11:02,460 Exhale to soften and fold. 242 00:11:02,460 --> 00:11:04,760 Find your breath, stay calm. 243 00:11:04,760 --> 00:11:05,640 Root to rise here. 244 00:11:05,640 --> 00:11:08,240 Spread the fingertips, inhale, reach for the sky. 245 00:11:08,240 --> 00:11:10,036 Big breath, big stretch. 246 00:11:10,036 --> 00:11:14,410 And exhale, fingertips float down gently to your sides, 247 00:11:14,410 --> 00:11:15,710 Mountain Pose. 248 00:11:15,710 --> 00:11:18,460 Close your eyes or soften your gaze. 249 00:11:18,460 --> 00:11:20,180 Notice how you feel. 250 00:11:21,950 --> 00:11:23,746 Observe your breath. 251 00:11:26,730 --> 00:11:28,810 Draw the hands together at the heart. 252 00:11:28,810 --> 00:11:31,283 Shift your weight to your left foot. 253 00:11:32,120 --> 00:11:34,490 Inhale, lift your right knee. 254 00:11:34,490 --> 00:11:36,700 Nice and easy, slow and steady, 255 00:11:36,700 --> 00:11:39,000 we're gonna work to kick the right foot back. 256 00:11:39,000 --> 00:11:41,650 If this is much too much we're, you know, 257 00:11:41,650 --> 00:11:42,830 focusing on the process here, 258 00:11:42,830 --> 00:11:44,600 so don't worry about hitting the shape. 259 00:11:44,600 --> 00:11:46,340 So, modifying is amazing. 260 00:11:46,340 --> 00:11:48,470 You can keep the right toes on the ground 261 00:11:48,470 --> 00:11:50,481 and just drag them out, 262 00:11:50,481 --> 00:11:52,880 or otherwise they're lifted. 263 00:11:52,880 --> 00:11:54,713 And then, from center, 264 00:11:55,870 --> 00:11:59,720 from center, we're gonna slowly bring it right back 265 00:11:59,720 --> 00:12:03,257 the way we came, Standing One-Legged Tadasana. 266 00:12:04,400 --> 00:12:08,230 So, take a second, and then when you're ready, 267 00:12:08,230 --> 00:12:09,260 let's collect ourselves. 268 00:12:09,260 --> 00:12:10,770 Palms come together. 269 00:12:10,770 --> 00:12:11,680 Right knee lifts. 270 00:12:11,680 --> 00:12:13,730 We're spreading awareness through all four corners 271 00:12:13,730 --> 00:12:14,563 of the left feet. 272 00:12:14,563 --> 00:12:16,670 So lots of mindfulness there. 273 00:12:16,670 --> 00:12:18,150 Hugging into the midline. 274 00:12:18,150 --> 00:12:20,647 Slow and steady, we begin to kick it back. 275 00:12:24,090 --> 00:12:26,490 Once you reach the full expression here with the toes 276 00:12:26,490 --> 00:12:28,220 on the ground or lifted, 277 00:12:28,220 --> 00:12:31,030 then we'll slowly start to reel it in. 278 00:12:31,030 --> 00:12:32,480 Just like a fishing line. 279 00:12:33,140 --> 00:12:34,728 And then take it back. 280 00:12:38,210 --> 00:12:40,501 Make sure you're breathing. 281 00:12:40,501 --> 00:12:41,891 And bring it in. 282 00:12:42,830 --> 00:12:46,208 And there's nothing like a balancing pose, 283 00:12:46,208 --> 00:12:49,847 let alone a little balancing flow, 284 00:12:49,847 --> 00:12:54,063 to remind you that it's all about the process. 285 00:12:56,370 --> 00:12:58,220 So, if you fall or if you're stumbling 286 00:12:58,220 --> 00:13:01,100 or just can't find it today, you're in the process, 287 00:13:01,100 --> 00:13:02,313 which is great. 288 00:13:03,910 --> 00:13:06,323 If you feel pretty stable here today, 289 00:13:07,510 --> 00:13:10,040 keep expanding your awareness. 290 00:13:10,040 --> 00:13:13,350 What muscles of center are engaged 291 00:13:13,350 --> 00:13:15,920 and working efficiently for you? 292 00:13:15,920 --> 00:13:18,670 Can you keep the chest open? 293 00:13:18,670 --> 00:13:21,853 Shoulder blades, back body muscles active. 294 00:13:23,410 --> 00:13:25,670 The next time your knee is lifted, 295 00:13:25,670 --> 00:13:27,920 even if you fell out of it and you gave up, 296 00:13:27,920 --> 00:13:29,940 you're like, "Okay, I'm in the process." 297 00:13:29,940 --> 00:13:32,510 Let's come back to knee lifted here, 298 00:13:32,510 --> 00:13:34,980 and we're gonna try crossing the right ankle 299 00:13:34,980 --> 00:13:35,850 over the left. 300 00:13:35,850 --> 00:13:38,681 If this is not awesome for you, then you will do 301 00:13:38,681 --> 00:13:41,579 IT band stretch crossing right ankle 302 00:13:41,579 --> 00:13:43,830 over the left ankle down here, 303 00:13:43,830 --> 00:13:45,733 and then coming into a Forward Fold. 304 00:13:46,820 --> 00:13:47,890 So that's an option. 305 00:13:47,890 --> 00:13:50,550 Otherwise we're here in a standing figure four. 306 00:13:50,550 --> 00:13:52,080 We'll send the fingertips out, 307 00:13:52,080 --> 00:13:54,550 and we're gonna bend the left knee slightly 308 00:13:54,550 --> 00:13:57,350 as we allow the fingertips to drop down. 309 00:13:57,350 --> 00:14:01,020 This is of course bringing lots of awareness 310 00:14:01,020 --> 00:14:02,010 to the right hip. 311 00:14:02,010 --> 00:14:04,080 If you can take the fingertips all the way down 312 00:14:04,080 --> 00:14:07,123 to the floor or to blocks, you can. 313 00:14:08,440 --> 00:14:12,890 And there's even a world where one day we bring the palms 314 00:14:12,890 --> 00:14:16,115 to the earth and maybe work on a little arm balance here. 315 00:14:19,200 --> 00:14:21,390 That's not necessarily the end goal. 316 00:14:21,390 --> 00:14:24,450 It's just a reminder that we're in process, 317 00:14:24,450 --> 00:14:26,108 always processing. 318 00:14:28,050 --> 00:14:30,900 Alright, whether you are in the criss-cross ankle 319 00:14:30,900 --> 00:14:32,291 or the figure four, 320 00:14:32,291 --> 00:14:34,750 let's come all the way back up to lifting the right knee, 321 00:14:34,750 --> 00:14:35,970 squeezing and lifting, 322 00:14:35,970 --> 00:14:39,090 engaging the muscles of the core for three, two. 323 00:14:39,090 --> 00:14:41,990 Whew, put it down with control on the one. 324 00:14:41,990 --> 00:14:44,840 Inhale, reach for the sky. Quick rinse. 325 00:14:44,840 --> 00:14:47,770 Exhale, wiggle the fingertips, Forward Fold. 326 00:14:47,770 --> 00:14:50,150 Inhale, halfway lift. 327 00:14:50,150 --> 00:14:52,310 Exhale, soften and fold. 328 00:14:52,310 --> 00:14:55,490 Bend the knees, root to rise. Inhale, reach for the sky. 329 00:14:55,490 --> 00:14:58,060 Exhale, hands come together at the heart, 330 00:14:58,060 --> 00:14:59,260 and we'll switch. 331 00:14:59,260 --> 00:15:01,740 So shifting the weight to the right foot, strong focus, 332 00:15:01,740 --> 00:15:03,043 lift the left knee. 333 00:15:04,060 --> 00:15:06,930 This may be where you're at today, 334 00:15:06,930 --> 00:15:09,440 kind of working on Standing One-Legged Tadasana. 335 00:15:09,440 --> 00:15:10,500 Maybe you didn't even know there was 336 00:15:10,500 --> 00:15:13,043 a standing one-legged Mountain Pose. 337 00:15:14,290 --> 00:15:16,670 So you can just work on the pose. 338 00:15:16,670 --> 00:15:19,790 If you're ready to find a little flow, take your time. 339 00:15:19,790 --> 00:15:21,210 Use your tools, 340 00:15:21,210 --> 00:15:24,460 all the vocabulary that we've learned thus far, 341 00:15:24,460 --> 00:15:27,320 the alignment, the action. 342 00:15:27,320 --> 00:15:30,052 Then of course the breath, to guide you. 343 00:15:35,130 --> 00:15:39,252 Finding that stability from the core work. 344 00:15:40,810 --> 00:15:43,040 Bringing that softness in. 345 00:15:44,660 --> 00:15:46,120 That ease 346 00:15:48,083 --> 00:15:49,920 to meet it, 347 00:15:51,580 --> 00:15:53,049 to marry it, 348 00:15:55,150 --> 00:15:57,678 to make passionate love. Just kidding, okay. 349 00:16:06,900 --> 00:16:08,233 Stay with it. 350 00:16:12,410 --> 00:16:15,053 And the next time your left knee is lifted, 351 00:16:17,520 --> 00:16:19,060 lift the chest. 352 00:16:19,060 --> 00:16:21,500 Maybe cross the left ankle over the right, 353 00:16:21,500 --> 00:16:24,240 or put the left foot on the ground. 354 00:16:24,240 --> 00:16:26,270 Cross it over the right ankle. 355 00:16:26,270 --> 00:16:28,530 We're here in a Forward Fold. 356 00:16:28,530 --> 00:16:30,010 Breathing deep, 357 00:16:30,010 --> 00:16:33,050 or we start to slowly keep the chest open, 358 00:16:33,050 --> 00:16:34,920 left toes nice and active 359 00:16:34,920 --> 00:16:37,430 as you reach your fingertips forward, 360 00:16:37,430 --> 00:16:38,990 and start to melt down. 361 00:16:38,990 --> 00:16:41,010 And just notice where you're at today. 362 00:16:41,010 --> 00:16:45,290 Very, very helpful to use the blocks 363 00:16:45,290 --> 00:16:47,813 in either one of these shapes. 364 00:16:52,220 --> 00:16:54,773 And if you are struggling, 365 00:16:56,170 --> 00:16:59,323 remember the breath comes first. 366 00:17:00,650 --> 00:17:03,030 Be kind, be soft with yourself. 367 00:17:03,030 --> 00:17:04,237 Be gentle. 368 00:17:12,425 --> 00:17:16,670 And then slowly root to rise here, coming back out. 369 00:17:16,670 --> 00:17:19,960 Let's all lift the left knee up towards the heart 370 00:17:19,960 --> 00:17:22,690 for three, Standing One-Legged Tadasana. 371 00:17:22,690 --> 00:17:24,528 Come on, now, two. 372 00:17:24,528 --> 00:17:26,763 And one, lower it down with control. 373 00:17:27,630 --> 00:17:28,463 Beautiful. 374 00:17:28,463 --> 00:17:31,011 Inhale, reach for the sky, shake it out. 375 00:17:31,011 --> 00:17:34,890 And then exhale, slow and steady, Forward Fold. 376 00:17:34,890 --> 00:17:37,480 Great, plant the palms, step the right foot, 377 00:17:37,480 --> 00:17:38,880 then the left foot. 378 00:17:38,880 --> 00:17:41,150 You can take a vinyasa here or you can skip it, 379 00:17:41,150 --> 00:17:43,340 take it straight to Downward Facing Dog. 380 00:17:43,340 --> 00:17:45,623 Your choice, this is our final dog. 381 00:17:47,000 --> 00:17:48,313 That's where we'll meet. 382 00:17:49,230 --> 00:17:51,110 Final dog of today, I should say. 383 00:17:51,110 --> 00:17:52,370 Take a deep breath in. 384 00:17:52,370 --> 00:17:55,450 And on an exhale, slow descend of the knees down. 385 00:17:55,450 --> 00:17:57,820 So don't just crash down and get there. 386 00:17:57,820 --> 00:17:59,510 Mindful movement. 387 00:17:59,510 --> 00:18:01,110 How you move matters here. 388 00:18:01,110 --> 00:18:04,480 Ah, it's like a beautiful descend. 389 00:18:04,480 --> 00:18:06,560 Send the legs to one side. 390 00:18:06,560 --> 00:18:07,658 Any side. 391 00:18:08,330 --> 00:18:11,457 And come through to lie on our backs. 392 00:18:16,450 --> 00:18:20,659 If you are feeling like a twist or a Happy Baby, 393 00:18:20,659 --> 00:18:23,290 maybe hugging the knees into the chest, 394 00:18:23,290 --> 00:18:26,630 anything at all here, go ahead and take that movement now. 395 00:18:26,630 --> 00:18:29,720 Otherwise, meet me in Shavasana, 396 00:18:29,720 --> 00:18:33,670 the more traditional shape 397 00:18:33,670 --> 00:18:36,750 with the arms resting gently at your sides, 398 00:18:36,750 --> 00:18:39,700 the heels a little bit wider than hip width apart, 399 00:18:39,700 --> 00:18:41,633 toes soft, fingertips soft, 400 00:18:42,730 --> 00:18:45,823 chin tucked slightly so the neck is nice and long. 401 00:18:48,850 --> 00:18:49,910 Inhale in deeply. 402 00:18:49,910 --> 00:18:52,820 As you exhale, relax the weight of your body 403 00:18:52,820 --> 00:18:56,116 completely into the earth, and close your eyes. 404 00:18:58,800 --> 00:19:00,090 Let go. 405 00:19:02,170 --> 00:19:03,517 Relax. 406 00:19:05,970 --> 00:19:09,039 Take a moment here to rest everything. 407 00:19:15,220 --> 00:19:20,601 Allowing, simply allowing time for processing mode. 408 00:19:22,640 --> 00:19:24,001 Honoring that. 409 00:19:25,900 --> 00:19:27,709 And celebrating that. 410 00:19:38,567 --> 00:19:42,090 Then slowly draw your hands somewhere on your body, 411 00:19:42,090 --> 00:19:45,010 your heart, your belly, tops of the thighs. 412 00:19:45,010 --> 00:19:47,713 Feel the warmth of your own hands here. 413 00:19:50,130 --> 00:19:52,330 Just a couple more quiet moments here, 414 00:19:52,330 --> 00:19:55,760 allowing for this time and space 415 00:19:58,410 --> 00:20:01,960 for your mind, your brain, your body 416 00:20:01,960 --> 00:20:03,236 and your spirit 417 00:20:04,490 --> 00:20:05,992 to feel 418 00:20:07,566 --> 00:20:09,620 nourished, connected, 419 00:20:09,620 --> 00:20:11,970 like you took some time out to allow 420 00:20:11,970 --> 00:20:16,203 for whatever needed to happen, to happen. 421 00:20:21,870 --> 00:20:24,439 Relax your shoulders. Surrender. 422 00:20:32,770 --> 00:20:35,869 And when you're ready, gently begin to wiggle the toes. 423 00:20:38,780 --> 00:20:40,100 Take a deep breath in. 424 00:20:40,100 --> 00:20:43,800 As you exhale, begin to move the fingers, the hands, 425 00:20:43,800 --> 00:20:48,577 rotate the wrists, rotate the ankles. 426 00:20:50,140 --> 00:20:52,610 Start to move the arms and the legs. 427 00:20:52,610 --> 00:20:53,690 And when you're ready, 428 00:20:53,690 --> 00:20:55,730 bring one knee up, then the other. 429 00:20:55,730 --> 00:20:57,970 Allow the knees to fall together. 430 00:21:00,740 --> 00:21:04,078 And then palms come together, thumbs up to third eye. 431 00:21:07,540 --> 00:21:12,200 I, honestly, I honor you 432 00:21:12,200 --> 00:21:15,330 and respect you so much for showing up here. 433 00:21:15,330 --> 00:21:16,930 It's why I show up too, 434 00:21:16,930 --> 00:21:20,273 and each time I show up, I receive a new gift, 435 00:21:21,230 --> 00:21:23,740 but a big gift that I'm starting to recognize 436 00:21:23,740 --> 00:21:26,670 is how meaningful it is just to have this time 437 00:21:26,670 --> 00:21:29,740 as individuals and as a collective 438 00:21:29,740 --> 00:21:34,060 to process everything that we are living through, 439 00:21:34,060 --> 00:21:37,296 individually and together. 440 00:21:39,871 --> 00:21:42,053 Whew, deep breath in again. 441 00:21:43,250 --> 00:21:45,019 Exhale out through the mouth. 442 00:21:46,230 --> 00:21:48,160 Life is good. 443 00:21:48,160 --> 00:21:50,435 Love you guys. Can't wait to see you tomorrow. 444 00:21:50,435 --> 00:21:51,792 Namaste. 445 00:21:54,246 --> 00:21:58,206 (soft upbeat music)