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- What's up, party people?
Welcome to Move.

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It is Day 25.
Can you believe it?

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And today,

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we release.

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Let's get started.

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(soft upbeat music)

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Okay, come into a
comfortable seat.

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Sit up nice and tall.

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Welcome back.

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We're gonna begin with a
little breath of fire today,

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a little Kapalabhati breath.

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So if you are new to
this Pranayama technique,

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I will guide you.

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No worries.

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We're gonna take one
fist and then the other,

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and bring it
right to the center.

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This point in which 
we've been finding

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that stability and that
connection to move from.

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And we're gonna
kinda stir things up,

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in order to let go,

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release that which
is no longer serving.

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And create new patterns,
new pathways to move forward.

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All of that in this? Yes.

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Thank you for being here.

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So one fist in
front of the other.

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If this just
doesn't work for you,

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you can just bring
your fingertips right here.

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To your torso,

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to the belly,

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just above the belly button.

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So we're just gonna
take a deep breath in here

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to start and
feel that expansion.

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Feel the arms, the hands,

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kind of move out
as you breathe in.

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And then exhale, really draw 
it in as you breathe out.

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And to kind of accentuate that,

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I'm gonna invite you
to create a shush sound

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when you breathe out.

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So let's give it a try.
Just workshop this with me.

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Inhale, expand.

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Exhale, shh.

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And as you're shh exhaling,

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you can feel that
drawing in of the navel,

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of the belly, with the exhale.

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Let's give it a try again.
Here we go.

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Big inhale in,
feel the expansion.

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And exhale, shh.

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Center draws in.

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One more time,
just to play, inhale.

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And exhale, it draws in, shh.

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You can visualize yourself
pushing up into Plank here.

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That's what we're talking about.

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Awesome, lovely.
Shake it out.

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We're gonna
literally shake one hand,

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then the other,

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then both.

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Then inhale in.

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Exhale, toss it away.

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Inhale in, shake.

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Exhale, toss it away.

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Last time.
Shake it up.

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Sit up tall.
Deep breath in.

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And exhale, toss it away.

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Alright, now for Kapalabhati.

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Bring the hands
back to your center.

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Fingertips or you 
can do the fist.

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This reminds me of that,

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bubble gum, 
bubble gum in a dish game

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that some of us
used to play as kids.

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Okay.

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So we're going to aim for
short, sharp exhales here.

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We're basically creating 
that same movement

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that we did before in the
little workshop in the warmup.

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But we're creating 
a faster rhythm.

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So it's going to
move so fast that

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the inhale actually 
becomes passive.

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You find that expansion

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and then the short, sharp exhale

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draws the muscles
in, in, in.

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Alright, let's give it a try.

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Inhale in.

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Exhale, let everything go.

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Inhale in.

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Exhale, draw the
navel back to the spine.

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Keep it going. 
Keep your shoulders relaxed.

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Keep the skin of the face soft.

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Pets typically like
this pranayama, this breath.

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So try to just stay focused.

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It's okay to smile.

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Drawing the navel in.

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Trying to isolate the movement.

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Relax the skin of the face.

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10 more seconds.

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And let everything go.

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Bring the hands to rest gently
on the knees or the thighs.

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Close your eyes.
Take a deep breath in.

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As you exhale, 
relax your shoulders.

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Just observe.

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Notice how you feel.

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And then gentle
twist to the right.

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Inhale to lift and lengthen up
through the crown of the head.

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Chest lifts.

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Exhale to journey into
the twist a little bit more.

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See if from that same
place that we were doing

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the exhale from,
the short sharp exhale,

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see if you can
move from there, here.

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Rather than
pressing with your hands

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or cranking in your neck.

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Pro tip, allow the
breath to move you.

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Then come back to center.

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Take it to the other side.

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Oh, Benji. So precious.

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You gotta bring the breath.

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Great, come back to center.

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Let's take it on all fours.

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Soft, easy movement here.

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Find a little warm
up through your spine.

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Cat-Cow.

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Maybe moving 
the shoulders, the neck.

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Bumping the hips
a little left to right.

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And then Downward Facing Dog.

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Follow your breath.

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Then let the heels get heavy.

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Claw through the fingertips.

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Knuckles ground down.

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Inhale in through the nose.

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And exhale out
through the mouth.

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In through the nose.

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Exhale, bend the knees,
look forward

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and make your way to
the top of your mat.

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How you get there is up to you.

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How you move to
the top is up to you.

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Forward Fold.

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Inhale, halfway lift.

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Find length in the spine.

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Exhale to soften and fold.

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Root to rise here.
Ground through the feet.

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Bend the knees generously.

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Spread the
fingertips as you inhale.

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Reach for the sky.

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And then exhale, 
hands to heart, Mountain Pose.

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Deep breath in.

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Again, out through the mouth.

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Good, inhale, reach for the sky.

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Exhale, Forward Fold 
all the way down.

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Inhale, step the 
right foot back then the left.

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Exhale, Plank Pose. Strong.

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Good, inhale in again,
stay here.

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Exhale, find that 
ssh sound again.

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Feeling your front body drawing
up to meet your back body.

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So that big
engagement in the core.

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One more time here,
inhale in.

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Exhale, do it with me, sshh.

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Feel that contraction,

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in the front body.

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Good, then slowly
lower to the knees.

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Squeeze the elbows
into the side body

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as you lower all the
way down to the belly.

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Press into the tops of the feet

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and bring your fingertips
now off your yoga mat

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as you draw your elbows down,

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shoulder blades in, scaps in.

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And tuck the chin
and slowly roll up.

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Keep it small.

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Inhale, rise.
Exhale, fall.

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Repeat, inhale, rise.

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Exhale, fall.

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Press into the tops
of the feet firmly.

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Inhale, rise.

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And exhale, soften and release.

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Okay, inhale in here.

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Hands underneath the shoulders,

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curl the toes under.

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S-H sound as you
press up to Plank.

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Shh.

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Good, quietly whisper 
to yourself, "I am strong."

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Hips up high and back, 
Downward Facing Dog.

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Inhale, lift the
right leg up high.

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Exhale, slow and steady.

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Step it all the way up.

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Lower the left
knee to the ground.

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Inhale, sweep the arms
all the way up and overhead.

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Then exhale,
Send the fingertips down to

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interlace behind your back.

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Knuckles draw
down and away here,

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as you lift the chest,
open your heart.

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Good, then release 
everything down.

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Lift the back knee, 
find that twist.

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Right fingertips
reach up, breathe in.

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And lower as you breathe out.

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Step the right toes back.

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Inhale in here.

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Exhale, lower to the belly.

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Fingertips come off the mat,

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as you press into
the tops of the feet.

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And we rise up,
inhale, Cobra.

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Exhale to soften and fold.

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You can experiment maybe
with the palms now wide,

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going to the ground,

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arms externally rotated.

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Follow your breath.
Inhale in to rise.

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Exhaling to soften
and bow back down.

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Beautiful. Draw the hands
underneath the shoulders,

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curl the toes under.

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Again, S-H sound as you 
breathe out, big inhale.

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Feel your belly,
press into the earth.

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Big exhale to press up.

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Sshh.

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Press up, power up.
So strong.

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Inhale in again.

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Exhale, hips up high and back, 
Downward Facing Dog.

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Inhale, lift the
left leg up high.

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Exhale, gently step 
it all the way up.

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Lower the right knee,

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sweep the arms up and
overhead as you breathe in.

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And bend the elbows,
fingertips release.

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Interlace behind your back
as you breathe out.

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Opposite thumb on top.

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Opposite from
what you did before.

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Draw the knuckles down
and away as you inhale,

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open the chest, lift your heart.

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Lift the chin slightly.

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And then release.
Gorgeous.

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Right hand to the earth.
Lift the right knee.

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Inhale as you pull
the left hip crease back,

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left fingertips reach up.

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Big belly breath.

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And exhale, left hand down.

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Step the left foot back.

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Inhale to look forward, 
shift forward.

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Exhale, lower all
the way to the belly.

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Fingertips off the
mat or palms off the mat.

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Externally rotate through 
the upper arm bones.

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As you inhale, rise up.

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Moving the energy.

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Exhale, soften and bow.

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Press into the foundation, 
tuck the chin.

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Inhale, rise up.

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And exhale.

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Creating more space,
more flexibility,

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mobility.

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And then slowly
release everything.

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Bring the hands to, 
back underneath the shoulders.

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Excuse me. Then we'll 
curl the toes under

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and press just to all fours.

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All fours.

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Good, from here, inhale in.

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Exhale S-H sound as you lift
the knees and Hovering Table,

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check in. Sshh.

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Inhale to lower.

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Exhale, lift.

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Feel the low belly 
muscles engage.

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Inhale, lower.

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Come on, give it a try.

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Inhale in, exhale. Ssh.

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And just play a little bit here.

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Feel that
connection in the low abs.

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Tug your hands back 
in space as you lift.

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That's the ticket.

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Pulling the hands back.

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Imagining dragging the toes
forward as you lift the knees.

262
00:11:40,850 --> 00:11:42,130
And let's do two more.

263
00:11:46,820 --> 00:11:48,356
Awesome.
Come onto the knees.

264
00:11:48,356 --> 00:11:50,510
You're gonna walk
the knees together

265
00:11:50,510 --> 00:11:51,860
and bring the feet together.

266
00:11:51,860 --> 00:11:53,940
Heels wide as you
send the hips back

267
00:11:53,940 --> 00:11:56,230
for a Hero variation.

268
00:11:56,230 --> 00:11:57,560
You can bring a blanket

269
00:11:57,560 --> 00:11:59,160
right behind the
backs of the knees

270
00:11:59,160 --> 00:12:01,130
for a little more
spaciousness here.

271
00:12:01,130 --> 00:12:03,870
Or you can skip this
altogether and come to all,

272
00:12:03,870 --> 00:12:06,409
excuse me, come to
cross-legged seat.

273
00:12:07,650 --> 00:12:09,580
Fingertips come
to the shoulders.

274
00:12:09,580 --> 00:12:10,730
We sit up nice and tall.

275
00:12:10,730 --> 00:12:12,540
Think about this
lift through the front,

276
00:12:12,540 --> 00:12:14,170
grounding through the back.

277
00:12:14,170 --> 00:12:17,330
Great, we're gonna start to
rock a little left to right.

278
00:12:17,330 --> 00:12:19,250
Rotate rather, 
a little, not rock,

279
00:12:19,250 --> 00:12:20,770
a little left to right.

280
00:12:20,770 --> 00:12:22,850
Keeping the elbows lifted,

281
00:12:22,850 --> 00:12:25,803
breathing wide into the torso.

282
00:12:26,750 --> 00:12:28,190
And then find a little breath,

283
00:12:28,190 --> 00:12:30,646
inhaling to one side,
exhaling to the other.

284
00:12:40,620 --> 00:12:42,180
Find your focus.

285
00:12:42,180 --> 00:12:44,280
Lift up tall through the spine.

286
00:12:44,280 --> 00:12:45,470
If you're on your knees,

287
00:12:45,470 --> 00:12:48,679
squeeze the legs together 
and lift from there.

288
00:12:51,583 --> 00:12:54,403
Your gaze,
your nose, your heart

289
00:12:54,403 --> 00:12:58,140
and your center moving
in the same direction here

290
00:12:58,140 --> 00:12:59,040
all as one.

291
00:12:59,040 --> 00:13:00,571
We're here for three,

292
00:13:01,730 --> 00:13:02,656
two,

293
00:13:03,950 --> 00:13:05,104
and one.

294
00:13:06,110 --> 00:13:08,580
Great. Release that,
bring your hands gently

295
00:13:08,580 --> 00:13:10,290
to the knees or the thighs.

296
00:13:10,290 --> 00:13:11,780
Pause, observe the breath.

297
00:13:11,780 --> 00:13:13,271
Notice how you feel.

298
00:13:17,840 --> 00:13:19,820
Good, come forward.
Inhale.

299
00:13:19,820 --> 00:13:21,800
Exhale, curl the toes under.

300
00:13:21,800 --> 00:13:24,210
Send it back,
Downward Facing Dog.

301
00:13:24,210 --> 00:13:25,540
Good, walk the hands now

302
00:13:25,540 --> 00:13:28,003
all the way back
towards the tops of the feet.

303
00:13:28,970 --> 00:13:31,370
Inhale, slide the hands
up the tops of the feet,

304
00:13:31,370 --> 00:13:33,470
the shins, 
the knees, the thighs

305
00:13:33,470 --> 00:13:36,690
'til you come to a
nice flat back position.

306
00:13:36,690 --> 00:13:38,190
Inhale in here.

307
00:13:38,190 --> 00:13:39,610
Exhale, let it all go.

308
00:13:39,610 --> 00:13:41,710
Forward Fold, root to rise here.

309
00:13:41,710 --> 00:13:42,990
So ground through the feet.

310
00:13:42,990 --> 00:13:45,920
As you inhale, reach the
fingertips all the way up.

311
00:13:45,920 --> 00:13:46,900
Reach, reach, reach.

312
00:13:46,900 --> 00:13:49,130
And then exhale,
hands to heart.

313
00:13:49,130 --> 00:13:52,420
Walk the feet together, 
really together.

314
00:13:52,420 --> 00:13:54,650
Bend the knees,
send the hips back.

315
00:13:54,650 --> 00:13:56,880
Fingertips forward, Utkatasana.

316
00:13:56,880 --> 00:13:58,490
Take your time.

317
00:13:58,490 --> 00:14:00,820
Now find your breath.
Find your footing.

318
00:14:00,820 --> 00:14:02,550
Drop your center down in space.

319
00:14:02,550 --> 00:14:03,600
Inhale in.

320
00:14:03,600 --> 00:14:06,283
Exhale, 
toss something behind you.

321
00:14:06,283 --> 00:14:07,617
Inhale, reach forward.

322
00:14:07,617 --> 00:14:09,571
Exhale, toss it behind.

323
00:14:09,571 --> 00:14:11,389
Inhale, reach forward.
A little lower.

324
00:14:11,389 --> 00:14:12,881
Exhale, toss it behind.

325
00:14:12,881 --> 00:14:14,811
Two more.
Inhale, reach forward, lower,

326
00:14:14,811 --> 00:14:16,580
Exhale, toss it behind.

327
00:14:16,580 --> 00:14:18,210
Last one.

328
00:14:18,210 --> 00:14:19,160
Then inhale.

329
00:14:19,160 --> 00:14:21,270
Straighten the legs,
reach all the way up.

330
00:14:21,270 --> 00:14:23,580
Exhale, rain it down,
Forward Fold.

331
00:14:23,580 --> 00:14:26,350
Right away, walk it all
the way out to a Plank.

332
00:14:26,350 --> 00:14:27,810
Strong and steady.

333
00:14:27,810 --> 00:14:28,890
Inhale in.

334
00:14:28,890 --> 00:14:30,620
Exhale, Downward Facing Dog.

335
00:14:30,620 --> 00:14:32,940
Walk the feet out,
hip width apart.

336
00:14:32,940 --> 00:14:33,975
Nice.

337
00:14:34,830 --> 00:14:36,960
Inhale, lift the
right leg up high.

338
00:14:36,960 --> 00:14:38,890
Exhale, bring your right shin

339
00:14:38,890 --> 00:14:41,450
all the way up towards
the front edge of your mat.

340
00:14:41,450 --> 00:14:43,290
Extend through the back leg.

341
00:14:43,290 --> 00:14:45,580
Today, walk the
fingertips off the mat.

342
00:14:45,580 --> 00:14:46,640
Play here.

343
00:14:46,640 --> 00:14:49,110
Looping the shoulders,
lifting your heart, Cobra.

344
00:14:49,110 --> 00:14:49,943
Just see what happens.

345
00:14:49,943 --> 00:14:52,583
If that's much too much
bring 'em right back in front.

346
00:14:53,430 --> 00:14:55,080
Good, inhale in here.

347
00:14:55,080 --> 00:14:57,800
Exhale, we're gonna
lower to the hands

348
00:14:57,800 --> 00:14:59,330
or to the forearms.

349
00:14:59,330 --> 00:15:01,620
Take three breaths here.

350
00:15:01,620 --> 00:15:03,483
Maybe close your eyes.

351
00:15:05,210 --> 00:15:07,195
Notice how you feel.

352
00:15:17,770 --> 00:15:20,030
And then slowly,

353
00:15:20,030 --> 00:15:21,430
using the palms to come back up.

354
00:15:21,430 --> 00:15:23,470
You're gonna
bring your hands over

355
00:15:23,470 --> 00:15:24,720
towards the left
side of your mat.

356
00:15:24,720 --> 00:15:26,710
Turn to look past
to your left shoulder.

357
00:15:26,710 --> 00:15:28,770
Look at your left leg.

358
00:15:28,770 --> 00:15:31,810
So this may not be
available for you today.

359
00:15:31,810 --> 00:15:33,118
And if it's not,
you're just going to release

360
00:15:33,118 --> 00:15:34,790
any expectation and that's cool.

361
00:15:34,790 --> 00:15:36,110
You're just gonna,
(snaps fingers)

362
00:15:36,110 --> 00:15:38,563
point towards your left foot.

363
00:15:39,490 --> 00:15:41,360
If it's available, 
you might bend the left knee,

364
00:15:41,360 --> 00:15:44,180
grab the left ankle.

365
00:15:44,180 --> 00:15:46,130
Maybe the left arch,

366
00:15:46,130 --> 00:15:47,540
or the left toes.

367
00:15:47,540 --> 00:15:48,840
You can hook
your arm if you like,

368
00:15:48,840 --> 00:15:51,340
but just be gentle
with that quad release.

369
00:15:51,340 --> 00:15:53,060
Lift up from the pelvic floor.

370
00:15:53,060 --> 00:15:54,670
Everyone engage.

371
00:15:54,670 --> 00:15:55,697
Deep breath in.

372
00:15:56,600 --> 00:15:58,490
And then exhale 
to slowly release it

373
00:15:58,490 --> 00:16:00,070
back down to the earth.

374
00:16:00,070 --> 00:16:01,733
Press into the palms,
curl the toes under.

375
00:16:01,733 --> 00:16:04,230
You're gonna go right
back up to Three-Legged Dog.

376
00:16:04,230 --> 00:16:06,380
Inhale in, exhale from center,

377
00:16:06,380 --> 00:16:08,330
right foot all the way up.

378
00:16:08,330 --> 00:16:11,200
And then slowly lower it down.

379
00:16:11,200 --> 00:16:14,700
Good. On your next breath,
lift the left leg up high.

380
00:16:14,700 --> 00:16:16,905
Bend the knee,
bring it in.

381
00:16:16,905 --> 00:16:18,920
Breathe out.
Straighten the right leg.

382
00:16:18,920 --> 00:16:20,760
Take a look at it.

383
00:16:20,760 --> 00:16:23,830
Good, and then slowly walking
the fingertips back in space.

384
00:16:23,830 --> 00:16:27,400
We inhale.
Find a little back bend here.

385
00:16:27,400 --> 00:16:29,493
Woo, and then Forward Fold.

386
00:16:30,375 --> 00:16:31,780
In your Pigeon here.

387
00:16:31,780 --> 00:16:34,560
Soften the skin of the face.
Relax your jaw.

388
00:16:34,560 --> 00:16:36,399
Breathe, breathe, breathe.

389
00:16:39,510 --> 00:16:41,530
Notice how the
quality of your practice

390
00:16:41,530 --> 00:16:44,531
has changed since Day 1.

391
00:16:48,830 --> 00:16:50,893
Three breaths here.

392
00:17:05,550 --> 00:17:07,452
Soften your forehead.

393
00:17:09,594 --> 00:17:11,460
And then slowly, slowly,

394
00:17:11,460 --> 00:17:13,390
we'll press into
the earth to come up.

395
00:17:13,390 --> 00:17:15,150
Bring the hands to the
right side of the mat.

396
00:17:15,150 --> 00:17:17,790
Take a look. (snapping fingers)
Maybe you just point,

397
00:17:17,790 --> 00:17:19,770
back at your right foot.

398
00:17:19,770 --> 00:17:21,570
Maybe you do bend it.

399
00:17:21,570 --> 00:17:24,100
Grab the right ankle.

400
00:17:24,100 --> 00:17:26,570
Or maybe the right arch
or maybe the right toes.

401
00:17:26,570 --> 00:17:29,240
Again, you can come to hook
it here with the elbow but,

402
00:17:29,240 --> 00:17:30,980
really don't, don't press it.

403
00:17:30,980 --> 00:17:32,961
Just a nice gentle release.

404
00:17:40,330 --> 00:17:42,670
And then slow and
steady with your breath,

405
00:17:42,670 --> 00:17:44,520
with control, release that.

406
00:17:44,520 --> 00:17:45,970
Palms come to the earth.

407
00:17:45,970 --> 00:17:46,950
We enter, excuse me,

408
00:17:46,950 --> 00:17:48,970
we curl the right toes under

409
00:17:48,970 --> 00:17:50,240
and we're gonna 
send the left leg

410
00:17:50,240 --> 00:17:53,360
all the way up and
back from the Pigeon.

411
00:17:53,360 --> 00:17:55,100
Yes, Three-Legged Dog.

412
00:17:55,100 --> 00:17:56,510
Inhale in.

413
00:17:56,510 --> 00:17:58,670
Exhale, lower with control.

414
00:17:58,670 --> 00:18:00,336
Good, inhale in here.

415
00:18:00,336 --> 00:18:02,503
Exhale, Lion's Breath,
tongue out.

416
00:18:03,550 --> 00:18:06,316
Inhale in deeply. 
Exhale, release.

417
00:18:07,680 --> 00:18:08,966
Last one. 
Inhale in,

418
00:18:08,966 --> 00:18:12,031
let go of that which
is no longer serving you.

419
00:18:13,410 --> 00:18:15,883
Slow descend to the
knees to kiss the earth.

420
00:18:16,740 --> 00:18:17,660
Ah, the ground.

421
00:18:17,660 --> 00:18:18,930
Always there to catch us

422
00:18:18,930 --> 00:18:20,900
when we have to
fall to our knees.

423
00:18:20,900 --> 00:18:23,600
Cross one ankle over the other.

424
00:18:23,600 --> 00:18:25,620
Come through to a seat.

425
00:18:25,620 --> 00:18:30,340
You can finish today's practice
in cross-legged, Sukhasana

426
00:18:30,340 --> 00:18:33,460
or come on down
to lie on your back.

427
00:18:33,460 --> 00:18:37,360
Whatever feels best
for you in this last beat.

428
00:18:37,360 --> 00:18:38,950
Relax your shoulders.

429
00:18:38,950 --> 00:18:41,283
Inhale, take a deep breath in.

430
00:18:42,680 --> 00:18:44,619
And a final release.

431
00:18:45,710 --> 00:18:47,520
Letting go.

432
00:18:47,520 --> 00:18:50,252
Allowing the 
weight of your body

433
00:18:50,252 --> 00:18:52,830
to soften and relax,

434
00:18:52,830 --> 00:18:54,330
to find stillness.

435
00:19:01,078 --> 00:19:04,170
And just take a
moment here to observe,

436
00:19:04,170 --> 00:19:05,934
to notice how you feel.

437
00:19:10,990 --> 00:19:12,890
Mmm, you did it.

438
00:19:12,890 --> 00:19:14,246
You're doing it.

439
00:19:15,840 --> 00:19:18,915
We are in this together.

440
00:19:21,260 --> 00:19:24,130
Thank you so much for
sharing your valuable time

441
00:19:24,130 --> 00:19:25,563
and energy with me

442
00:19:26,540 --> 00:19:28,870
and with Benji and all
of the beautiful beings

443
00:19:28,870 --> 00:19:32,513
who are showing up for
this journey across the globe.

444
00:19:33,630 --> 00:19:35,735
It's an honor and pleasure.

445
00:19:37,280 --> 00:19:39,690
Bring the palms together.

446
00:19:39,690 --> 00:19:41,459
Thumbs up to third eye.

447
00:19:42,590 --> 00:19:45,870
So at the end of
traditional practice,

448
00:19:45,870 --> 00:19:48,172
our highest self our

449
00:19:50,870 --> 00:19:55,280
most divine self
kind of gets recognized

450
00:19:57,140 --> 00:19:59,975
in each other and in all things.

451
00:20:02,440 --> 00:20:04,911
And I just want to
acknowledge you today.

452
00:20:06,200 --> 00:20:07,650
And thank you
again for showing up.

453
00:20:07,650 --> 00:20:09,210
I look forward to
seeing you tomorrow.

454
00:20:09,210 --> 00:20:11,264
Take good care.
Take a deep breath in.

455
00:20:12,230 --> 00:20:14,319
Exhale to seal the practice.

456
00:20:15,550 --> 00:20:16,383
Thank you, everyone.

457
00:20:16,383 --> 00:20:17,216
Namaste.

458
00:20:19,763 --> 00:20:23,764
(soft upbeat music)