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

It is Day 25.
Can you believe it?

And today,

we release.

Let's get started.

(soft upbeat music)

Okay, come into a
comfortable seat.

Sit up nice and tall.

Welcome back.

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

a little Kapalabhati breath.

So if you are new to
this Pranayama technique,

I will guide you.

No worries.

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

and bring it
right to the center.

This point in which 
we've been finding

that stability and that
connection to move from.

And we're gonna
kinda stir things up,

in order to let go,

release that which
is no longer serving.

And create new patterns,
new pathways to move forward.

All of that in this? Yes.

Thank you for being here.

So one fist in
front of the other.

If this just
doesn't work for you,

you can just bring
your fingertips right here.

To your torso,

to the belly,

just above the belly button.

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

to start and
feel that expansion.

Feel the arms, the hands,

kind of move out
as you breathe in.

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

And to kind of accentuate that,

I'm gonna invite you
to create a shush sound

when you breathe out.

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

Inhale, expand.

Exhale, shh.

And as you're shh exhaling,

you can feel that
drawing in of the navel,

of the belly, with the exhale.

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

Big inhale in,
feel the expansion.

And exhale, shh.

Center draws in.

One more time,
just to play, inhale.

And exhale, it draws in, shh.

You can visualize yourself
pushing up into Plank here.

That's what we're talking about.

Awesome, lovely.
Shake it out.

We're gonna
literally shake one hand,

then the other,

then both.

Then inhale in.

Exhale, toss it away.

Inhale in, shake.

Exhale, toss it away.

Last time.
Shake it up.

Sit up tall.
Deep breath in.

And exhale, toss it away.

Alright, now for Kapalabhati.

Bring the hands
back to your center.

Fingertips or you 
can do the fist.

This reminds me of that,

bubble gum, 
bubble gum in a dish game

that some of us
used to play as kids.

Okay.

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

We're basically creating 
that same movement

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

But we're creating 
a faster rhythm.

So it's going to
move so fast that

the inhale actually 
becomes passive.

You find that expansion

and then the short, sharp exhale

draws the muscles
in, in, in.

Alright, let's give it a try.

Inhale in.

Exhale, let everything go.

Inhale in.

Exhale, draw the
navel back to the spine.

Keep it going. 
Keep your shoulders relaxed.

Keep the skin of the face soft.

Pets typically like
this pranayama, this breath.

So try to just stay focused.

It's okay to smile.

Drawing the navel in.

Trying to isolate the movement.

Relax the skin of the face.

10 more seconds.

And let everything go.

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

Close your eyes.
Take a deep breath in.

As you exhale, 
relax your shoulders.

Just observe.

Notice how you feel.

And then gentle
twist to the right.

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

Chest lifts.

Exhale to journey into
the twist a little bit more.

See if from that same
place that we were doing

the exhale from,
the short sharp exhale,

see if you can
move from there, here.

Rather than
pressing with your hands

or cranking in your neck.

Pro tip, allow the
breath to move you.

Then come back to center.

Take it to the other side.

Oh, Benji. So precious.

You gotta bring the breath.

Great, come back to center.

Let's take it on all fours.

Soft, easy movement here.

Find a little warm
up through your spine.

Cat-Cow.

Maybe moving 
the shoulders, the neck.

Bumping the hips
a little left to right.

And then Downward Facing Dog.

Follow your breath.

Then let the heels get heavy.

Claw through the fingertips.

Knuckles ground down.

Inhale in through the nose.

And exhale out
through the mouth.

In through the nose.

Exhale, bend the knees,
look forward

and make your way to
the top of your mat.

How you get there is up to you.

How you move to
the top is up to you.

Forward Fold.

Inhale, halfway lift.

Find length in the spine.

Exhale to soften and fold.

Root to rise here.
Ground through the feet.

Bend the knees generously.

Spread the
fingertips as you inhale.

Reach for the sky.

And then exhale, 
hands to heart, Mountain Pose.

Deep breath in.

Again, out through the mouth.

Good, inhale, reach for the sky.

Exhale, Forward Fold 
all the way down.

Inhale, step the 
right foot back then the left.

Exhale, Plank Pose. Strong.

Good, inhale in again,
stay here.

Exhale, find that 
ssh sound again.

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

So that big
engagement in the core.

One more time here,
inhale in.

Exhale, do it with me, sshh.

Feel that contraction,

in the front body.

Good, then slowly
lower to the knees.

Squeeze the elbows
into the side body

as you lower all the
way down to the belly.

Press into the tops of the feet

and bring your fingertips
now off your yoga mat

as you draw your elbows down,

shoulder blades in, scaps in.

And tuck the chin
and slowly roll up.

Keep it small.

Inhale, rise.
Exhale, fall.

Repeat, inhale, rise.

Exhale, fall.

Press into the tops
of the feet firmly.

Inhale, rise.

And exhale, soften and release.

Okay, inhale in here.

Hands underneath the shoulders,

curl the toes under.

S-H sound as you
press up to Plank.

Shh.

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

Hips up high and back, 
Downward Facing Dog.

Inhale, lift the
right leg up high.

Exhale, slow and steady.

Step it all the way up.

Lower the left
knee to the ground.

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

Then exhale,
Send the fingertips down to

interlace behind your back.

Knuckles draw
down and away here,

as you lift the chest,
open your heart.

Good, then release 
everything down.

Lift the back knee, 
find that twist.

Right fingertips
reach up, breathe in.

And lower as you breathe out.

Step the right toes back.

Inhale in here.

Exhale, lower to the belly.

Fingertips come off the mat,

as you press into
the tops of the feet.

And we rise up,
inhale, Cobra.

Exhale to soften and fold.

You can experiment maybe
with the palms now wide,

going to the ground,

arms externally rotated.

Follow your breath.
Inhale in to rise.

Exhaling to soften
and bow back down.

Beautiful. Draw the hands
underneath the shoulders,

curl the toes under.

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

Feel your belly,
press into the earth.

Big exhale to press up.

Sshh.

Press up, power up.
So strong.

Inhale in again.

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

Inhale, lift the
left leg up high.

Exhale, gently step 
it all the way up.

Lower the right knee,

sweep the arms up and
overhead as you breathe in.

And bend the elbows,
fingertips release.

Interlace behind your back
as you breathe out.

Opposite thumb on top.

Opposite from
what you did before.

Draw the knuckles down
and away as you inhale,

open the chest, lift your heart.

Lift the chin slightly.

And then release.
Gorgeous.

Right hand to the earth.
Lift the right knee.

Inhale as you pull
the left hip crease back,

left fingertips reach up.

Big belly breath.

And exhale, left hand down.

Step the left foot back.

Inhale to look forward, 
shift forward.

Exhale, lower all
the way to the belly.

Fingertips off the
mat or palms off the mat.

Externally rotate through 
the upper arm bones.

As you inhale, rise up.

Moving the energy.

Exhale, soften and bow.

Press into the foundation, 
tuck the chin.

Inhale, rise up.

And exhale.

Creating more space,
more flexibility,

mobility.

And then slowly
release everything.

Bring the hands to, 
back underneath the shoulders.

Excuse me. Then we'll 
curl the toes under

and press just to all fours.

All fours.

Good, from here, inhale in.

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

check in. Sshh.

Inhale to lower.

Exhale, lift.

Feel the low belly 
muscles engage.

Inhale, lower.

Come on, give it a try.

Inhale in, exhale. Ssh.

And just play a little bit here.

Feel that
connection in the low abs.

Tug your hands back 
in space as you lift.

That's the ticket.

Pulling the hands back.

Imagining dragging the toes
forward as you lift the knees.

And let's do two more.

Awesome.
Come onto the knees.

You're gonna walk
the knees together

and bring the feet together.

Heels wide as you
send the hips back

for a Hero variation.

You can bring a blanket

right behind the
backs of the knees

for a little more
spaciousness here.

Or you can skip this
altogether and come to all,

excuse me, come to
cross-legged seat.

Fingertips come
to the shoulders.

We sit up nice and tall.

Think about this
lift through the front,

grounding through the back.

Great, we're gonna start to
rock a little left to right.

Rotate rather, 
a little, not rock,

a little left to right.

Keeping the elbows lifted,

breathing wide into the torso.

And then find a little breath,

inhaling to one side,
exhaling to the other.

Find your focus.

Lift up tall through the spine.

If you're on your knees,

squeeze the legs together 
and lift from there.

Your gaze,
your nose, your heart

and your center moving
in the same direction here

all as one.

We're here for three,

two,

and one.

Great. Release that,
bring your hands gently

to the knees or the thighs.

Pause, observe the breath.

Notice how you feel.

Good, come forward.
Inhale.

Exhale, curl the toes under.

Send it back,
Downward Facing Dog.

Good, walk the hands now

all the way back
towards the tops of the feet.

Inhale, slide the hands
up the tops of the feet,

the shins, 
the knees, the thighs

'til you come to a
nice flat back position.

Inhale in here.

Exhale, let it all go.

Forward Fold, root to rise here.

So ground through the feet.

As you inhale, reach the
fingertips all the way up.

Reach, reach, reach.

And then exhale,
hands to heart.

Walk the feet together, 
really together.

Bend the knees,
send the hips back.

Fingertips forward, Utkatasana.

Take your time.

Now find your breath.
Find your footing.

Drop your center down in space.

Inhale in.

Exhale, 
toss something behind you.

Inhale, reach forward.

Exhale, toss it behind.

Inhale, reach forward.
A little lower.

Exhale, toss it behind.

Two more.
Inhale, reach forward, lower,

Exhale, toss it behind.

Last one.

Then inhale.

Straighten the legs,
reach all the way up.

Exhale, rain it down,
Forward Fold.

Right away, walk it all
the way out to a Plank.

Strong and steady.

Inhale in.

Exhale, Downward Facing Dog.

Walk the feet out,
hip width apart.

Nice.

Inhale, lift the
right leg up high.

Exhale, bring your right shin

all the way up towards
the front edge of your mat.

Extend through the back leg.

Today, walk the
fingertips off the mat.

Play here.

Looping the shoulders,
lifting your heart, Cobra.

Just see what happens.

If that's much too much
bring 'em right back in front.

Good, inhale in here.

Exhale, we're gonna
lower to the hands

or to the forearms.

Take three breaths here.

Maybe close your eyes.

Notice how you feel.

And then slowly,

using the palms to come back up.

You're gonna
bring your hands over

towards the left
side of your mat.

Turn to look past
to your left shoulder.

Look at your left leg.

So this may not be
available for you today.

And if it's not,
you're just going to release

any expectation and that's cool.

You're just gonna,
(snaps fingers)

point towards your left foot.

If it's available, 
you might bend the left knee,

grab the left ankle.

Maybe the left arch,

or the left toes.

You can hook
your arm if you like,

but just be gentle
with that quad release.

Lift up from the pelvic floor.

Everyone engage.

Deep breath in.

And then exhale 
to slowly release it

back down to the earth.

Press into the palms,
curl the toes under.

You're gonna go right
back up to Three-Legged Dog.

Inhale in, exhale from center,

right foot all the way up.

And then slowly lower it down.

Good. On your next breath,
lift the left leg up high.

Bend the knee,
bring it in.

Breathe out.
Straighten the right leg.

Take a look at it.

Good, and then slowly walking
the fingertips back in space.

We inhale.
Find a little back bend here.

Woo, and then Forward Fold.

In your Pigeon here.

Soften the skin of the face.
Relax your jaw.

Breathe, breathe, breathe.

Notice how the
quality of your practice

has changed since Day 1.

Three breaths here.

Soften your forehead.

And then slowly, slowly,

we'll press into
the earth to come up.

Bring the hands to the
right side of the mat.

Take a look. (snapping fingers)
Maybe you just point,

back at your right foot.

Maybe you do bend it.

Grab the right ankle.

Or maybe the right arch
or maybe the right toes.

Again, you can come to hook
it here with the elbow but,

really don't, don't press it.

Just a nice gentle release.

And then slow and
steady with your breath,

with control, release that.

Palms come to the earth.

We enter, excuse me,

we curl the right toes under

and we're gonna 
send the left leg

all the way up and
back from the Pigeon.

Yes, Three-Legged Dog.

Inhale in.

Exhale, lower with control.

Good, inhale in here.

Exhale, Lion's Breath,
tongue out.

Inhale in deeply. 
Exhale, release.

Last one. 
Inhale in,

let go of that which
is no longer serving you.

Slow descend to the
knees to kiss the earth.

Ah, the ground.

Always there to catch us

when we have to
fall to our knees.

Cross one ankle over the other.

Come through to a seat.

You can finish today's practice
in cross-legged, Sukhasana

or come on down
to lie on your back.

Whatever feels best
for you in this last beat.

Relax your shoulders.

Inhale, take a deep breath in.

And a final release.

Letting go.

Allowing the 
weight of your body

to soften and relax,

to find stillness.

And just take a
moment here to observe,

to notice how you feel.

Mmm, you did it.

You're doing it.

We are in this together.

Thank you so much for
sharing your valuable time

and energy with me

and with Benji and all
of the beautiful beings

who are showing up for
this journey across the globe.

It's an honor and pleasure.

Bring the palms together.

Thumbs up to third eye.

So at the end of
traditional practice,

our highest self our

most divine self
kind of gets recognized

in each other and in all things.

And I just want to
acknowledge you today.

And thank you
again for showing up.

I look forward to
seeing you tomorrow.

Take good care.
Take a deep breath in.

Exhale to seal the practice.

Thank you, everyone.

Namaste.

(soft upbeat music)