- Hi, everyone.
Welcome back to Move.

It is Day 24, process.

Hmm.

Hop into something comfy,
and let's get started.

(soft upbeat music)

Alright, go ahead and
come into a comfortable seat.

I will meet you there.

So will Benji.

And let's bring the
palms together to start,

and start to move them around,

creating a little friction,

a little heat as you
sit up nice and tall.

Allow your shoulders to relax.

Whatever you're coming
to practice with today,

it's all good.

The important thing
is that you are here.

So whatever your energy is like,

I am here for it.

I got your back,

and really
today's swift practice

kind of highlights how
this time is valuable,

no matter how
you're coming to it,

how you're showing up.

It is an opportunity 
to create space,

carve out the time to
allow for processing.

So you may 
intellectually, like, go,

"Oh yes, processing mode.
There's so much to process,

"especially after
the last couple years."

Or maybe, you know,
things have been bubbling up

that you're tending to.

Healing, growth,

and just taking some
time to allow for processing.

Moving your body,

moving your mindset,

connecting to your breath.

Okay. On that note, 
inhale in deeply.

Exhale, allow the hands to
just slowly come together

as you close your eyes
and we find stillness.

You might feel a
little vibration,

a little energy in the palms.

Let that inspire
you to be present here.

Just keep an ear
to the ground today.

Remember all the
beautiful invitations

that we've shared thus far.

Inhale in deeply.

As you exhale, gently bow 
your head to your heart.

Take your time.

And inhale in again here,

feeling that nice stretch
in the back of the neck.

Draw your shoulders down.

And then on your
next breath cycle,

begin to let the eyelashes open.

Lift the head, 
allow the hands to rest gently

on the knees or the thighs.

Just take some soft, easy
stretches here in the neck.

One ear over one shoulder,
then the other.

Maybe circles with the nose.

So I'm going to be
offering a few more invitations.

You get to really kind of
find the cueing yourself,

following your breath.

We'll learn some
new vocabulary too.

Okay, let that go.

Let's come
forward onto all fours.

Drop the belly as
you open the chest.

Breathe in.

Press away from your yoga mat.
Get long in the spine.

And then exhale, 
round through, chin to chest.

Navel draws up, 
press into your foundation.

Get long in the spine.

And inhale, drop the belly.

Open your heart.
Breathe in.

Exhale, round the spine.

Chin to chest.

Good, inhale to
Tabletop Position.

Curl the toes under.

Exhale, lift the knees.

Let them hover, Hovering Table.

Upper arm bones
are rotating out.

The muscles of your
abdominal wall are engaged.

So the front body
muscles are lifting.

They're engaged.
Low belly drawing in and up.

Good, you're here for three.

Lift the right foot,
on two, lower it.

Lift the left foot on one.

Beautiful, Downward Facing Dog.

Walk the hands out,
send the hips up high.

Bend your knees.

If you have on a
baggy shirt like me,

you get the bonus of
coming into a little cave here,

but everyone can come into
a little imaginary cave here,

to process, to breathe,
to move the body.

Nowhere to go.

Nothing that you have
to do or succeed, achieve.

Just being
present with the breath.

Inhale, lift the
right leg up high.

Exhale, shift forward.

Step your right
leg all the way up.

Inhale, open up 
through the chest.

Roll your shoulders.

Remember that undulation
of the spine from yesterday.

Then exhale, 
lower the back knee,

pull the right hip crease back.

Press into the top
of your back foot.

Flex your right
toes towards your face.

Inhale to look forward.

Exhale, shift it through.

Come back to
your nice low lunge.

Curl the back toes under,
lift the back knee.

As you inhale, lift your center,

reach the right
fingertips for the sky.

Big twist.

Good, then exhale,
right hand comes down.

Step the right toes back,

option to keep the
right toes lifted here

as you lower all
the way to the belly.

Inhale nice and easy.
Slow, steady, baby Cobra.

Lift up and then exhale,
soft and easy.

Lower down with control.

Curl the toes under, inhale in.

As you exhale,
press up, power up.

Don't think.
Quietly whisper, "I am strong."

And after you
whisper that affirmation,

"I am strong," send the 
hips up high and back,

Downward Facing Dog.

Deep breath in.

Long breath out.

Inhale, lift the
left leg up high.

Exhale, shift it forward.

Keep the back knee
lifted here to start.

Loop the shoulders.

Inhale, look forward.

Nice.

Slow and steady,
lower the back knee.

Pull the left hip crease back.

Press into the
top of your back foot

to lift here in the hips.

Find a little lift
through the pelvic floor.

Peek at me if you need to.

So here I am collapsed.

I'm uncurling the toes,

and I'm pressing away from
the mat to find that lift.

Flex the left
toes towards the face.

Inhale, look forward.

Exhale, roll through 
the left foot.

Lift the back knee,
right hand to earth.

Inhale, left fingertips 
to sky as you lift,

coming into your twist.

Good, then exhale,
left hand to the earth.

Step the left toes back, 
Plank Pose.

Keep the left
leg lifted, option.

As you exhale, 
slowly lower down to the belly.

Inhale, we rise up, Cobra.

Exhale with control.

Take a second here to
come to your elbows a

and take a look at the screen.

Look at Benji.

This is so cute.
This is silly.

Alright, draw your hands
in line with your rib cage.

Press up to all fours.

Curl the toes under,

and peel the hip
creases up high.

Downward Facing Dog.

Once you're there,
take a deep breath in.

And exhale, let it all go.

Bend the knees,
inhale, look forward.

Exhale, make your 
way to the top.

Then bend the knees again.

Allow the weight
of the head to relax,

Standing Forward Fold.

Press into all four
corners of the feet evenly.

And then when you're ready,
slow and steady bend the knees,

drop the hips and
we'll slowly roll up to stand.

Take your time.

Feel the power in
the legs as you roll up

as if you were trying
to tear your yoga mat

right down the middle.

Kneecaps lift a little,
quads engage.

We're drawing energy up
from the arches of the feet

through the inseam.

Then continue to lift
up through your chest

as you breathe in.

Relax down the shoulder blades

as you breathe out.

Inhale, lengthen through 
the crown of the head.

Exhale, fingertips draw 
down to the earth.

Good, on your next
breath in, spread the fingers.

Inhale, reach for the sky.

Exhale, slow and steady
Forward Fold all the way down.

Inhale, halfway lift,
find length in your spine.

Exhale, soften and fold.

Relax the weight of the head.

Fingertips to the mat.

We're gonna step
the left foot back.

Step the left foot back.

Inhale, we rise up,
fingertips reach up, high lunge.

Exhale, open up to
the left, Warrior II.

Inhale,
straighten the front leg,

right fingertips reach back.

And we straighten the front leg,

pressing into all four
corners of the right foot.

Good, inhale, lift your chin.

Exhale, cartwheel it 
all the way down

and right into your twist.

Follow your breath.

Inhale, right
fingertips reach up.

Exhale, right hand comes down.

We step it back, maybe keeping
the right foot lifted here.

As we squeeze the elbows in,

lower all the way
to the belly for Cobra

or halfway Chaturanga to Up Dog.

Use an inhale to
lift your heart.

Use an exhale to
make your way back.

Everyone inhale in here.

Exhale, press up to Plank.

Quietly whisper to yourself,
"I am strong."

And you are, 
hips up high and back,

Downward Facing Dog.

Beautiful.

Inhale, step the
left foot all the way up.

Back heel stays lifted.

We inhale, sweep the fingertips 
forward, up and back,

high lunge.

Good, exhale.

Open up to the right, 
Warrior II,

pull the pinkies back.

Good, inhale,
straighten the front leg.

Reach the left fingertips back.

Really press into all four
corners of that left foot.

And that travels
up through the leg.

Good, inhale, lift the chin.

Exhale, cartwheel it 
all the way down.

Find your breath,
find your twist.

Inhale, reach up.

And exhale, 
left hand to the earth.

Find a little flow here,
a little vinyasa.

Belly to Cobra, or Chaturanga 
to Upward Facing Dog.

Let's meet in
Downward Facing Dog.

Bend the knees, 
inhale, look forward.

Exhale to make your
way to the top of the mat.

Inhale lifts you up halfway.

Exhale to soften and fold.

Find your breath, stay calm.

Root to rise here.

Spread the fingertips, 
inhale, reach for the sky.

Big breath, big stretch.

And exhale, fingertips float 
down gently to your sides,

Mountain Pose.

Close your eyes
or soften your gaze.

Notice how you feel.

Observe your breath.

Draw the hands
together at the heart.

Shift your weight
to your left foot.

Inhale, lift your right knee.

Nice and easy, slow and steady,

we're gonna work to
kick the right foot back.

If this is much too
much we're, you know,

focusing on the process here,

so don't worry
about hitting the shape.

So, modifying is amazing.

You can keep the
right toes on the ground

and just drag them out,

or otherwise they're lifted.

And then, from center,

from center, we're gonna
slowly bring it right back

the way we came,
Standing One-Legged Tadasana.

So, take a second, 
and then when you're ready,

let's collect ourselves.

Palms come together.

Right knee lifts.

We're spreading awareness
through all four corners

of the left feet.

So lots of mindfulness there.

Hugging into the midline.

Slow and steady, 
we begin to kick it back.

Once you reach the full
expression here with the toes

on the ground or lifted,

then we'll slowly
start to reel it in.

Just like a fishing line.

And then take it back.

Make sure you're breathing.

And bring it in.

And there's nothing
like a balancing pose,

let alone a
little balancing flow,

to remind you that
it's all about the process.

So, if you fall or
if you're stumbling

or just can't find it today,
you're in the process,

which is great.

If you feel pretty
stable here today,

keep expanding your awareness.

What muscles of
center are engaged

and working efficiently for you?

Can you keep the chest open?

Shoulder blades,
back body muscles active.

The next time
your knee is lifted,

even if you fell out
of it and you gave up,

you're like, 
"Okay, I'm in the process."

Let's come back
to knee lifted here,

and we're gonna try
crossing the right ankle

over the left.

If this is not awesome
for you, then you will do

IT band stretch
crossing right ankle

over the left ankle down here,

and then coming
into a Forward Fold.

So that's an option.

Otherwise we're here in
a standing figure four.

We'll send the fingertips out,

and we're gonna bend
the left knee slightly

as we allow the
fingertips to drop down.

This is of course
bringing lots of awareness

to the right hip.

If you can take the
fingertips all the way down

to the floor or
to blocks, you can.

And there's even a world
where one day we bring the palms

to the earth and maybe work
on a little arm balance here.

That's not
necessarily the end goal.

It's just a reminder
that we're in process,

always processing.

Alright, whether you
are in the criss-cross ankle

or the figure four,

let's come all the way back
up to lifting the right knee,

squeezing and lifting,

engaging the muscles of
the core for three, two.

Whew, put it down
with control on the one.

Inhale, reach for the sky.
Quick rinse.

Exhale, wiggle the fingertips,
Forward Fold.

Inhale, halfway lift.

Exhale, soften and fold.

Bend the knees, root to rise.
Inhale, reach for the sky.

Exhale, hands come
together at the heart,

and we'll switch.

So shifting the weight to
the right foot, strong focus,

lift the left knee.

This may be
where you're at today,

kind of working on
Standing One-Legged Tadasana.

Maybe you didn't
even know there was

a standing one-legged 
Mountain Pose.

So you can just
work on the pose.

If you're ready to find a
little flow, take your time.

Use your tools,

all the vocabulary that
we've learned thus far,

the alignment, the action.

Then of course the breath,
to guide you.

Finding that stability 
from the core work.

Bringing that softness in.

That ease

to meet it,

to marry it,

to make passionate love.
Just kidding, okay.

Stay with it.

And the next time
your left knee is lifted,

lift the chest.

Maybe cross the 
left ankle over the right,

or put the left foot 
on the ground.

Cross it over the right ankle.

We're here in a Forward Fold.

Breathing deep,

or we start to slowly 
keep the chest open,

left toes nice and active

as you reach your
fingertips forward,

and start to melt down.

And just notice
where you're at today.

Very, very helpful 
to use the blocks

in either one of these shapes.

And if you are struggling,

remember the breath comes first.

Be kind, be soft with yourself.

Be gentle.

And then slowly root to
rise here, coming back out.

Let's all lift the left
knee up towards the heart

for three, Standing
One-Legged Tadasana.

Come on, now, two.

And one, lower it 
down with control.

Beautiful.

Inhale, reach for
the sky, shake it out.

And then exhale, 
slow and steady, Forward Fold.

Great, plant the palms,
step the right foot,

then the left foot.

You can take a vinyasa
here or you can skip it,

take it straight to
Downward Facing Dog.

Your choice, 
this is our final dog.

That's where we'll meet.

Final dog of today,
I should say.

Take a deep breath in.

And on an exhale, 
slow descend of the knees down.

So don't just crash
down and get there.

Mindful movement.

How you move matters here.

Ah, it's like a
beautiful descend.

Send the legs to one side.

Any side.

And come through
to lie on our backs.

If you are feeling like
a twist or a Happy Baby,

maybe hugging the
knees into the chest,

anything at all here, go ahead
and take that movement now.

Otherwise, meet me in Shavasana,

the more traditional shape

with the arms resting
gently at your sides,

the heels a little bit
wider than hip width apart,

toes soft, fingertips soft,

chin tucked slightly so
the neck is nice and long.

Inhale in deeply.

As you exhale, 
relax the weight of your body

completely into the earth,
and close your eyes.

Let go.

Relax.

Take a moment here
to rest everything.

Allowing, simply allowing
time for processing mode.

Honoring that.

And celebrating that.

Then slowly draw your
hands somewhere on your body,

your heart, your belly,
tops of the thighs.

Feel the warmth of
your own hands here.

Just a couple more
quiet moments here,

allowing for this
time and space

for your mind,
your brain, your body

and your spirit

to feel

nourished, connected,

like you took
some time out to allow

for whatever needed
to happen, to happen.

Relax your shoulders.
Surrender.

And when you're ready,
gently begin to wiggle the toes.

Take a deep breath in.

As you exhale, begin to
move the fingers, the hands,

rotate the wrists,
rotate the ankles.

Start to move the
arms and the legs.

And when you're ready,

bring one knee up, 
then the other.

Allow the knees
to fall together.

And then palms come together,
thumbs up to third eye.

I, honestly, I honor you

and respect you so
much for showing up here.

It's why I show up too,

and each time I show up,
I receive a new gift,

but a big gift that
I'm starting to recognize

is how meaningful it
is just to have this time

as individuals
and as a collective

to process everything
that we are living through,

individually and together.

Whew, deep breath in again.

Exhale out through the mouth.

Life is good.

Love you guys.
Can't wait to see you tomorrow.

Namaste.

(soft upbeat music)