1
00:00:00,330 --> 00:00:04,390
- Hello everyone and
welcome back to Move.

2
00:00:04,390 --> 00:00:06,290
It is Day 26.

3
00:00:06,290 --> 00:00:10,780
And today we 
pour in, layer on,

4
00:00:10,780 --> 00:00:14,730
fill 'er up with love.

5
00:00:14,730 --> 00:00:17,460
Hop into something
comfy and let's get started.

6
00:00:18,140 --> 00:00:22,087
(soft upbeat music)

7
00:00:32,930 --> 00:00:36,030
And we have begun.

8
00:00:36,030 --> 00:00:39,560
Come into a nice,
comfortable seat.

9
00:00:39,560 --> 00:00:41,130
Sit up nice and tall,

10
00:00:41,130 --> 00:00:45,050
and right away
inhale lots of love in.

11
00:00:46,690 --> 00:00:49,260
Deep breath and
exhale lots of love out.

12
00:00:49,260 --> 00:00:51,510
Relax your shoulders.

13
00:00:51,510 --> 00:00:52,990
Start to get settled in here.

14
00:00:52,990 --> 00:00:55,362
Inhale, lots of love in.

15
00:00:57,800 --> 00:01:01,644
And long exhale,
lots of love out.

16
00:01:02,520 --> 00:01:05,560
Now keep breathing deep here,
you can close your eyes.

17
00:01:05,560 --> 00:01:09,670
Seeing if you can
elongate the inhales

18
00:01:09,670 --> 00:01:13,009
so make it longer,
smoother, slower.

19
00:01:14,410 --> 00:01:16,070
And same thing with the exhale.

20
00:01:16,070 --> 00:01:17,900
More awareness,

21
00:01:17,900 --> 00:01:22,423
lengthening the
exhalation to be long and slow.

22
00:01:23,520 --> 00:01:24,390
You get the picture.

23
00:01:24,390 --> 00:01:25,970
Alright, listen to
the sound of your breath.

24
00:01:25,970 --> 00:01:28,991
Just start to tune in
with how you're feeling today.

25
00:01:32,730 --> 00:01:34,954
We've landed.
We're here.

26
00:01:35,960 --> 00:01:37,770
And by golly, we are lovable.

27
00:01:37,770 --> 00:01:40,102
Even if we don't always feel it.

28
00:01:48,090 --> 00:01:52,210
Slowly consider how
you do this next movement.

29
00:01:52,210 --> 00:01:53,480
How you move matters.

30
00:01:53,480 --> 00:01:58,420
It influences how you
feel as you engage in life.

31
00:01:58,420 --> 00:02:02,163
So slowly, mindfully,
bring the palms together.

32
00:02:03,430 --> 00:02:05,840
And then we'll start to
just create a little movement

33
00:02:05,840 --> 00:02:08,050
with the palms.

34
00:02:08,050 --> 00:02:10,070
Find what feels good, even here.

35
00:02:10,070 --> 00:02:11,989
Wherever that means to you.

36
00:02:14,890 --> 00:02:16,380
After yesterday's practice,

37
00:02:16,380 --> 00:02:18,691
hopefully we have a little,

38
00:02:18,691 --> 00:02:21,530
a little extra space

39
00:02:21,530 --> 00:02:23,880
or a little new space available

40
00:02:23,880 --> 00:02:28,060
to fill our cup
with these daily moves

41
00:02:28,060 --> 00:02:31,250
and with our
relationship to our breath.

42
00:02:31,250 --> 00:02:33,610
Allow this movement to
get a little bit faster now

43
00:02:33,610 --> 00:02:35,840
as you continue to breathe deep.

44
00:02:35,840 --> 00:02:39,173
Create some heat, some fire.

45
00:02:41,260 --> 00:02:43,470
And then release,
hands to your heart.

46
00:02:43,470 --> 00:02:46,410
Feel the warmth of your
hands on your heart space.

47
00:02:46,410 --> 00:02:49,002
Close your eyes, 
drop your chin to your chest.

48
00:02:49,980 --> 00:02:51,764
Inhale lots of love in.

49
00:02:53,110 --> 00:02:56,410
And exhale lots of love out.
Way to show up for practice.

50
00:02:56,410 --> 00:02:58,320
Go ahead and come
forward onto all fours.

51
00:02:58,320 --> 00:03:00,830
Take that inhale in.

52
00:03:01,960 --> 00:03:03,820
And that exhale out again.

53
00:03:03,820 --> 00:03:05,280
Keep that loving breath going.

54
00:03:05,280 --> 00:03:07,670
Inhaling lots of love in,
exhaling lots of love out

55
00:03:07,670 --> 00:03:11,163
as you start to warm
up through the spine.

56
00:03:12,450 --> 00:03:13,890
You do know what to do here,

57
00:03:13,890 --> 00:03:16,710
so find a little spinal flexion.

58
00:03:16,710 --> 00:03:19,720
Inhaling, think
about the expansion.

59
00:03:19,720 --> 00:03:22,381
Exhale, think
about the contraction.

60
00:03:25,600 --> 00:03:28,582
Using these tools to check in

61
00:03:31,140 --> 00:03:35,285
and to build a practice
of loving yourself

62
00:03:36,955 --> 00:03:38,565
each day.

63
00:03:42,550 --> 00:03:44,990
Good, come to a
nice neutral spine.

64
00:03:44,990 --> 00:03:46,030
Curl the toes under.

65
00:03:46,030 --> 00:03:48,040
Soft bend in the
elbows here, inhale in.

66
00:03:48,040 --> 00:03:50,543
As you exhale, lift the
knees and let them hover.

67
00:03:51,990 --> 00:03:53,580
Lengthen through
the crown of the head.

68
00:03:53,580 --> 00:03:56,640
Notice how you're
getting stronger.

69
00:03:56,640 --> 00:03:58,130
You are.

70
00:03:58,130 --> 00:03:59,730
Yeah, you are.

71
00:03:59,730 --> 00:04:01,760
And then lower the knees down.

72
00:04:01,760 --> 00:04:02,980
Bring the big toes to touch.

73
00:04:02,980 --> 00:04:05,920
Walk the knees
wide as the yoga mat.

74
00:04:05,920 --> 00:04:08,050
Drop the belly,
inhale, look forward.

75
00:04:08,050 --> 00:04:10,470
Exhale, melt it back, 
Child's Pose,

76
00:04:10,470 --> 00:04:13,410
Reach the fingertips
towards the frontage of the mat.

77
00:04:13,410 --> 00:04:14,250
Really, really reach.

78
00:04:14,250 --> 00:04:16,583
Feel that stretch
in the outer shoulder,

79
00:04:17,890 --> 00:04:20,193
the ribs, the waist.

80
00:04:21,085 --> 00:04:22,930
Melt to your heart
and your head down.

81
00:04:22,930 --> 00:04:24,773
Inhale lots of love in.

82
00:04:26,700 --> 00:04:28,774
And exhale lots of love out.

83
00:04:30,490 --> 00:04:32,480
Inhale to rise up.

84
00:04:32,480 --> 00:04:33,770
Left hand stays on the mat.

85
00:04:33,770 --> 00:04:36,690
As we inhale, reach the right
fingertips up towards the sky.

86
00:04:36,690 --> 00:04:38,010
Exhale, thread the needle,

87
00:04:38,010 --> 00:04:40,900
releasing tension in
the upper back body.

88
00:04:40,900 --> 00:04:43,060
Stimulating this heart chakra,

89
00:04:43,060 --> 00:04:46,570
stimulating (clears throat)

90
00:04:46,570 --> 00:04:50,147
the energy that runs
up and down the spine.

91
00:04:52,240 --> 00:04:54,220
Moving it around.
Come back up.

92
00:04:54,220 --> 00:04:56,130
Let's switch, right hand down.

93
00:04:56,130 --> 00:04:58,720
Inhale, left fingertips up high.

94
00:04:58,720 --> 00:05:02,150
Exhale, twist.

95
00:05:02,150 --> 00:05:04,280
Relieving any tension
in the upper back body.

96
00:05:04,280 --> 00:05:05,839
Breathe into your belly.

97
00:05:06,720 --> 00:05:10,480
And again, encouraging
a healthy flow of energy

98
00:05:10,480 --> 00:05:12,743
from crown to tail.

99
00:05:14,100 --> 00:05:17,490
That's love, baby.
Okay, come on back to center.

100
00:05:17,490 --> 00:05:19,020
Walk the knees
underneath the hips,

101
00:05:19,020 --> 00:05:20,030
curl the toes under,

102
00:05:20,030 --> 00:05:22,580
send the hips up high and back,
Downward Facing Dog.

103
00:05:22,580 --> 00:05:24,970
Find what feels good here,

104
00:05:24,970 --> 00:05:27,140
listen to your body,

105
00:05:27,140 --> 00:05:31,190
and let your subtle
movements be a response

106
00:05:31,190 --> 00:05:32,667
to that listening.

107
00:05:33,700 --> 00:05:36,721
That is yoga!

108
00:05:41,420 --> 00:05:43,240
Good. Draw your
chin to your chest.

109
00:05:43,240 --> 00:05:44,140
Roll your navel up.

110
00:05:44,140 --> 00:05:46,660
Slowly, roll it
forward into Plank.

111
00:05:46,660 --> 00:05:47,950
You got this.

112
00:05:47,950 --> 00:05:50,030
Inhale, squeeze the
right knee up and in,

113
00:05:50,030 --> 00:05:51,020
squeeze and lift.

114
00:05:51,020 --> 00:05:52,520
Exhale, send it back.

115
00:05:52,520 --> 00:05:54,670
Inhale, squeeze the
left knee up and in,

116
00:05:54,670 --> 00:05:56,200
claw through the fingertips.

117
00:05:56,200 --> 00:05:57,250
Good. Send it back.

118
00:05:57,250 --> 00:06:00,135
Back and forth now here
with the sound of your breath.

119
00:06:06,360 --> 00:06:08,450
And then release,

120
00:06:08,450 --> 00:06:10,340
lower to your belly.

121
00:06:10,340 --> 00:06:12,490
Fingertips can come off the mat,

122
00:06:12,490 --> 00:06:15,033
or palms underneath 
the shoulders. Your choice.

123
00:06:15,033 --> 00:06:16,280
Squeeze the elbows together,

124
00:06:16,280 --> 00:06:18,320
if the palms are
underneath the shoulders,

125
00:06:18,320 --> 00:06:19,713
inhale, Cobra.

126
00:06:21,810 --> 00:06:24,930
Rising with the inhale,
falling with the exhale.

127
00:06:24,930 --> 00:06:27,420
Good. Palms come back
underneath the shoulders,

128
00:06:27,420 --> 00:06:29,700
curl the toes under, inhale in.

129
00:06:29,700 --> 00:06:32,240
Exhale, power up, Plank Pose.

130
00:06:32,240 --> 00:06:35,460
Nice and strong,
Downward Facing Dog.

131
00:06:35,460 --> 00:06:37,100
Nice and easy.

132
00:06:37,100 --> 00:06:38,106
Good.

133
00:06:38,810 --> 00:06:40,880
Bend the knees here generously,

134
00:06:40,880 --> 00:06:42,920
peel the hip creases 
up towards the sky

135
00:06:42,920 --> 00:06:46,130
and try to melt your belly
toward the tops of your thighs

136
00:06:46,130 --> 00:06:48,772
as you claw into the fingertips.

137
00:06:50,310 --> 00:06:51,390
Lovely.

138
00:06:51,390 --> 00:06:54,010
Then slowly straighten
the legs, drop the heels.

139
00:06:54,010 --> 00:06:55,340
They don't have
to touch the ground.

140
00:06:55,340 --> 00:06:57,320
Just nice and
heavy through the heels.

141
00:06:57,320 --> 00:06:59,950
Beautiful. Inhale,
lift the right leg up high.

142
00:06:59,950 --> 00:07:02,470
Exhale, bring it through.

143
00:07:02,470 --> 00:07:04,280
Today, we're gonna
bring the right hand over

144
00:07:04,280 --> 00:07:05,113
to meet the left.

145
00:07:05,113 --> 00:07:08,560
We've been here before,
Lizard, lower the back knee.

146
00:07:08,560 --> 00:07:10,630
Keep it nice and
tall here to start.

147
00:07:10,630 --> 00:07:12,706
Just warming up, breathing deep.

148
00:07:13,973 --> 00:07:16,220
Shoulders relaxed.

149
00:07:16,220 --> 00:07:17,550
If you want to lift
the back knee, you can,

150
00:07:17,550 --> 00:07:19,533
but otherwise
keep it nice and low.

151
00:07:20,670 --> 00:07:22,130
Good. Then we'll
frame the right foot.

152
00:07:22,130 --> 00:07:23,170
Bring the right foot back,

153
00:07:23,170 --> 00:07:25,830
lift the back knee,
step the right toes back,

154
00:07:25,830 --> 00:07:28,220
lower to the belly,
follow the breath.

155
00:07:28,220 --> 00:07:30,290
Inhale, we rise, Cobra.

156
00:07:30,290 --> 00:07:32,010
Exhale, we fall, release.

157
00:07:32,010 --> 00:07:34,630
Inhale in here to curl
the toes under, prepare.

158
00:07:34,630 --> 00:07:36,510
Exhale, power up to Plank.

159
00:07:36,510 --> 00:07:38,010
Doming through
the upper back body,

160
00:07:38,010 --> 00:07:39,790
really reaching the heels back.

161
00:07:39,790 --> 00:07:41,433
Good, Downward Facing Dog.

162
00:07:42,950 --> 00:07:44,400
Bend the knees generously,

163
00:07:44,400 --> 00:07:46,470
belly comes toward
the tops of the thighs.

164
00:07:46,470 --> 00:07:50,530
Find this nice rocking the
pelvis as you send your tail up.

165
00:07:50,530 --> 00:07:53,440
Melt the heart
towards your knees.

166
00:07:53,440 --> 00:07:55,930
Good, then drop the 
heels with them. Get heavy.

167
00:07:55,930 --> 00:07:58,990
Inhale, lift the left leg 
up high, Three-Legged Dog.

168
00:07:58,990 --> 00:08:01,130
Exhale, step it forward.

169
00:08:01,130 --> 00:08:02,770
Left hand comes
over to meet the right.

170
00:08:02,770 --> 00:08:04,710
We lower the right knee down.

171
00:08:04,710 --> 00:08:07,388
Inhale, open up
through the chest.

172
00:08:08,590 --> 00:08:10,763
Breathe, exhale.

173
00:08:13,830 --> 00:08:15,650
Nice and easy.

174
00:08:15,650 --> 00:08:18,411
Waking up the body

175
00:08:19,504 --> 00:08:21,040
with our daily moves.

176
00:08:21,040 --> 00:08:24,480
Bring the left hand back
around to frame the right.

177
00:08:24,480 --> 00:08:27,270
Here we go. Lifting the
right leg, right knee,

178
00:08:27,270 --> 00:08:28,630
stepping the left toes back,

179
00:08:28,630 --> 00:08:31,070
Plank Pose. 
Deep breath in.

180
00:08:31,070 --> 00:08:32,960
Exhale to lower.

181
00:08:32,960 --> 00:08:35,900
Inhale to rise up.
Open your heart.

182
00:08:35,900 --> 00:08:37,220
Exhale to lower.

183
00:08:37,220 --> 00:08:39,870
Nice. Curl the toes under,
inhale to prepare.

184
00:08:39,870 --> 00:08:42,320
Exhale, strong Plank.

185
00:08:42,320 --> 00:08:43,880
Engage the muscles
of the front body.

186
00:08:43,880 --> 00:08:45,760
Reach the heels back.

187
00:08:45,760 --> 00:08:48,190
Send the shoulder
blades left to right.

188
00:08:48,190 --> 00:08:51,140
Again, you should feel
like a doming sensation

189
00:08:51,140 --> 00:08:54,382
in the upper back body.
Good, Downward Facing Dog.

190
00:08:55,930 --> 00:08:58,870
Lovely. Inhale, 
lift the right leg up high.

191
00:08:58,870 --> 00:09:01,233
Exhale, shift it forward,
bend your right knee,

192
00:09:01,233 --> 00:09:03,230
squeeze and lift it to center.

193
00:09:03,230 --> 00:09:04,890
Good, then step it up.

194
00:09:04,890 --> 00:09:06,300
You're right
here for your twist.

195
00:09:06,300 --> 00:09:07,810
You're gonna take
your right fingertips

196
00:09:07,810 --> 00:09:09,940
all the way up towards the sky.

197
00:09:09,940 --> 00:09:12,950
Good, now turn your
right toes out just a bit.

198
00:09:12,950 --> 00:09:14,619
Nice and easy
you're gonna turn

199
00:09:14,619 --> 00:09:17,470
onto the outer edge 
of your left foot

200
00:09:17,470 --> 00:09:19,300
for a little Horizon Posture.

201
00:09:19,300 --> 00:09:21,700
Right fingertips reach
towards the back of the mat

202
00:09:21,700 --> 00:09:23,760
as you lower the hips down.

203
00:09:23,760 --> 00:09:25,980
Good, inhale, back up,

204
00:09:25,980 --> 00:09:29,420
slowly come through
and back to your lunge.

205
00:09:29,420 --> 00:09:32,250
Beautiful. Plant the palms,
step the right toes back.

206
00:09:32,250 --> 00:09:34,950
You can take it straight 
to Downward Dog here,

207
00:09:34,950 --> 00:09:36,370
or take a little vinyasa.

208
00:09:36,370 --> 00:09:38,192
Following the breath.

209
00:09:42,900 --> 00:09:44,728
We'll meet in Downward Dog.

210
00:09:51,990 --> 00:09:52,823
And when you're ready,

211
00:09:52,823 --> 00:09:55,270
inhale, lift the
left leg up high.

212
00:09:55,270 --> 00:09:56,510
Exhale, bend the left knee,

213
00:09:56,510 --> 00:09:58,980
squeeze it in as
you shift forward.

214
00:09:58,980 --> 00:10:01,130
Good, then step
it all the way up.

215
00:10:01,130 --> 00:10:03,540
We're right here for the twist.
Right hand comes to the earth.

216
00:10:03,540 --> 00:10:06,280
Inhale, left fingertips 
to the sky.

217
00:10:06,280 --> 00:10:08,650
Now turn the left toes out.
Nice and slow here.

218
00:10:08,650 --> 00:10:11,030
Stay connected to
your center for stability.

219
00:10:11,030 --> 00:10:14,410
You're gonna turn onto the
outer edge of your right heel.

220
00:10:14,410 --> 00:10:17,190
Drop the hips as you
lower the left fingertips

221
00:10:17,190 --> 00:10:19,600
down to the Horizon.

222
00:10:19,600 --> 00:10:21,950
Good. Then from center,
from your core,

223
00:10:21,950 --> 00:10:23,930
lift it back up nice and slow.

224
00:10:23,930 --> 00:10:27,620
Draw a line up and over
back to frame the left foot.

225
00:10:27,620 --> 00:10:28,570
You did it. Beautiful.

226
00:10:28,570 --> 00:10:30,770
Plant the palms, 
step the left toes back,

227
00:10:30,770 --> 00:10:33,360
straight to Downward Dog 
or a little vinyasa.

228
00:10:33,360 --> 00:10:35,470
If you didn't get
that little Horizon Pose,

229
00:10:35,470 --> 00:10:37,290
we'll be doing it again.

230
00:10:37,290 --> 00:10:40,660
Just stay in the process.
Follow your breath.

231
00:10:40,660 --> 00:10:43,044
We'll meet in
Downward Facing Dog.

232
00:10:47,900 --> 00:10:50,480
From Down Dog, 
inhale, bend your knees.

233
00:10:50,480 --> 00:10:53,600
Exhale to make your
way to the top of the mat.

234
00:10:53,600 --> 00:10:54,840
Find something new here.

235
00:10:54,840 --> 00:10:57,820
As you inhale,
halfway lift, your version.

236
00:10:57,820 --> 00:10:59,590
I'm doing airplane arms today.

237
00:10:59,590 --> 00:11:02,680
And exhale to soften
and fold everything.

238
00:11:02,680 --> 00:11:05,530
Bend your knees generously,
protect the low back.

239
00:11:05,530 --> 00:11:07,690
Strong legs here as
you spread the fingertips.

240
00:11:07,690 --> 00:11:09,690
Inhale, rise up strong,

241
00:11:09,690 --> 00:11:12,560
big breath as you
reach up towards the sky.

242
00:11:12,560 --> 00:11:15,430
And then exhale, hands to heart.

243
00:11:15,430 --> 00:11:17,170
Relax your shoulders down.

244
00:11:17,170 --> 00:11:20,260
Just take a second here
to observe your breath.

245
00:11:20,260 --> 00:11:21,769
Notice where you 
might be clenching

246
00:11:21,769 --> 00:11:24,520
or holding in the toes,

247
00:11:24,520 --> 00:11:29,193
somewhere around the
neck or maybe the forehead.

248
00:11:33,810 --> 00:11:35,540
Now bend your knees.

249
00:11:35,540 --> 00:11:36,850
Check it out, we're
gonna bend the knees

250
00:11:36,850 --> 00:11:39,290
kind of in a Chair Pose,
send the left fingertips back.

251
00:11:39,290 --> 00:11:41,670
Inhale, 
right fingertips forward.

252
00:11:41,670 --> 00:11:44,140
Then slowly come back to center,
hands at the heart,

253
00:11:44,140 --> 00:11:46,640
straighten the legs and
then take it to the right.

254
00:11:47,640 --> 00:11:49,000
Bend the knees.

255
00:11:49,000 --> 00:11:52,040
Good, inhale, squeeze
and lift as you stand up.

256
00:11:52,040 --> 00:11:55,570
Exhale, bend,
send your gaze back.

257
00:11:55,570 --> 00:11:58,980
Inhale, palms together.

258
00:11:58,980 --> 00:12:02,770
Exhale, right fingertips back,
send your gaze back.

259
00:12:02,770 --> 00:12:05,760
Good. Inhale, squeeze and lift.
Ground through the heels.

260
00:12:05,760 --> 00:12:07,663
Exhale, sink a little lower.

261
00:12:08,520 --> 00:12:11,520
Inhale, center.

262
00:12:11,520 --> 00:12:12,711
Exhale.

263
00:12:14,270 --> 00:12:16,450
Inhale, center. 
Last time.

264
00:12:16,450 --> 00:12:18,758
Exhale, draw your
navel in, sink low.

265
00:12:20,120 --> 00:12:21,345
Inhale, center.

266
00:12:22,140 --> 00:12:23,455
And exhale.

267
00:12:24,980 --> 00:12:26,890
Good. Keep the knees bent,

268
00:12:26,890 --> 00:12:30,570
send the fingertips forward,
hips back, Utkatasan.

269
00:12:30,570 --> 00:12:33,680
Navel draws in and up,
neck is nice and long.

270
00:12:33,680 --> 00:12:35,120
Inhale in here.

271
00:12:35,120 --> 00:12:37,810
Exhale, send the
fingertips back, airplane arms.

272
00:12:37,810 --> 00:12:39,920
Option to lift the heels here

273
00:12:39,920 --> 00:12:42,150
and hover in a
little hummingbird.

274
00:12:42,150 --> 00:12:43,480
Draw your
shoulder blades together.

275
00:12:43,480 --> 00:12:44,313
This is just an option,

276
00:12:44,313 --> 00:12:46,400
you can keep the
heels nice and lowered.

277
00:12:46,400 --> 00:12:47,410
Great.

278
00:12:47,410 --> 00:12:49,690
If the heels are lifted,
go ahead and lower them.

279
00:12:49,690 --> 00:12:52,730
Everyone stand up nice
and tall, root to rise here.

280
00:12:52,730 --> 00:12:54,370
Inhale, reach for the sky.

281
00:12:54,370 --> 00:12:56,530
And then exhale, 
wiggle the fingertips,

282
00:12:56,530 --> 00:13:00,640
let it all go as you
come into a Forward Fold.

283
00:13:00,640 --> 00:13:04,260
Good, inhale, halfway lift.
Find something new.

284
00:13:04,260 --> 00:13:06,960
Long neck, exhale,
soften and bow.

285
00:13:06,960 --> 00:13:08,670
Step one foot back,

286
00:13:08,670 --> 00:13:10,230
then the other, Plank Pose.

287
00:13:10,230 --> 00:13:12,130
You can go straight 
to Downward Dog here

288
00:13:12,130 --> 00:13:13,240
or take a vinyasa.

289
00:13:13,240 --> 00:13:15,710
So you're starting to
choose your own adventure

290
00:13:15,710 --> 00:13:17,170
a little more here.

291
00:13:17,170 --> 00:13:20,086
We'll meet in
Downward Facing Dog.

292
00:13:22,850 --> 00:13:23,880
And when you're ready,

293
00:13:23,880 --> 00:13:26,420
inhale, lift the
right leg up high.

294
00:13:26,420 --> 00:13:28,790
Exhale, bend the right knee,
squeeze and lift.

295
00:13:28,790 --> 00:13:30,190
So find that core connection

296
00:13:30,190 --> 00:13:33,240
before you step the
right foot all the way up.

297
00:13:33,240 --> 00:13:34,350
Good. Now from here,

298
00:13:34,350 --> 00:13:37,000
inhale, reach your right
fingertips up towards the sky,

299
00:13:37,000 --> 00:13:38,560
then turn your right toes out.

300
00:13:38,560 --> 00:13:41,180
Left hands here to hold you,

301
00:13:41,180 --> 00:13:42,970
press away from the yoga mat

302
00:13:42,970 --> 00:13:47,763
as you come to be on the
outer edge of your left foot.

303
00:13:48,730 --> 00:13:49,960
Good, then continue the journey.

304
00:13:49,960 --> 00:13:51,740
Drop the hips,

305
00:13:51,740 --> 00:13:54,590
right fingertips reach towards
the back edge of your mat.

306
00:13:55,730 --> 00:13:58,083
We're not soft in the belly,
we're connected.

307
00:13:58,960 --> 00:14:00,770
Good, then use
that core connection

308
00:14:00,770 --> 00:14:02,730
to lift you all the way back up.

309
00:14:02,730 --> 00:14:05,890
Right fingertips reach up 
and around and down.

310
00:14:05,890 --> 00:14:08,550
Great. This time, step the
back foot up to meet the front,

311
00:14:08,550 --> 00:14:11,570
peel the right hip crease back
just a little Pyramid moment,

312
00:14:11,570 --> 00:14:12,870
inhale in.

313
00:14:12,870 --> 00:14:15,130
And then exhale,
bend both knees,

314
00:14:15,130 --> 00:14:17,650
come back to
your nice low lunge.

315
00:14:17,650 --> 00:14:19,490
Step the right foot back,

316
00:14:19,490 --> 00:14:21,480
go straight to
Downward Facing Dog,

317
00:14:21,480 --> 00:14:23,060
or take a little vinyasa

318
00:14:23,060 --> 00:14:25,300
if you're wanting a
little more movement.

319
00:14:26,980 --> 00:14:28,870
We'll meet in Downward Dog.

320
00:14:28,870 --> 00:14:31,315
Take your time,
follow your breath.

321
00:14:35,730 --> 00:14:36,653
When you're ready,

322
00:14:36,653 --> 00:14:38,593
inhale, lift the
right leg up high.

323
00:14:39,426 --> 00:14:40,750
Exhale, bend that left knee,

324
00:14:40,750 --> 00:14:44,170
squeeze and lift,
strong core connection,

325
00:14:44,170 --> 00:14:45,603
then step it up from there.

326
00:14:46,630 --> 00:14:47,730
Right hand is on the earth.

327
00:14:47,730 --> 00:14:50,070
Inhale, left fingertips 
up towards the sky.

328
00:14:50,070 --> 00:14:51,780
Twist, breathe.

329
00:14:51,780 --> 00:14:52,930
Turn the left toes out.

330
00:14:52,930 --> 00:14:53,970
Use your right hand here.

331
00:14:53,970 --> 00:14:55,920
You can walk it out a
little bit if it's helpful.

332
00:14:55,920 --> 00:14:57,950
We're gonna slowly,

333
00:14:57,950 --> 00:15:00,520
full body experience 
on this one,

334
00:15:00,520 --> 00:15:03,200
recruit those core
muscles as you drop the hips,

335
00:15:03,200 --> 00:15:05,290
come onto the outer
edge of the right foot,

336
00:15:05,290 --> 00:15:08,750
left fingertips reach
in line with the shoulder.

337
00:15:08,750 --> 00:15:10,924
Nice and active in the toes.

338
00:15:13,610 --> 00:15:16,420
This side will be
different than the other side,

339
00:15:16,420 --> 00:15:17,540
perhaps dramatically.

340
00:15:17,540 --> 00:15:18,373
And then here we go,

341
00:15:18,373 --> 00:15:21,650
recruit those muscles
of the core to lift up,

342
00:15:21,650 --> 00:15:23,910
fingertips reach up and over,

343
00:15:23,910 --> 00:15:25,180
and back down to the mat.

344
00:15:25,180 --> 00:15:27,150
Last call for vinyasa. 
Take it or leave it.

345
00:15:27,150 --> 00:15:28,840
So step the left foot back

346
00:15:28,840 --> 00:15:31,183
and you can move
through little flow here,

347
00:15:32,250 --> 00:15:34,903
or take it straight
to Downward Facing Dog.

348
00:15:36,400 --> 00:15:37,983
That is where we'll meet.

349
00:15:39,080 --> 00:15:42,425
And when you get there,
inhale lots of love in.

350
00:15:43,470 --> 00:15:46,477
And exhale lots of love out.
Notice how you feel.

351
00:15:47,920 --> 00:15:49,350
Give the thinking
mind a break here

352
00:15:49,350 --> 00:15:51,479
as you pay
attention to your breath.

353
00:15:55,430 --> 00:15:57,870
Great. So you have
two options next here.

354
00:15:57,870 --> 00:16:00,730
We're gonna lower to the
elbows here for a Dolphin Pose.

355
00:16:00,730 --> 00:16:03,930
if you're like, 
"Hmm, not for me today"

356
00:16:03,930 --> 00:16:05,540
we're gonna come to Puppy.

357
00:16:05,540 --> 00:16:08,260
So Puppy will look like
the knees coming to the ground

358
00:16:08,260 --> 00:16:11,290
and then us walking,
walking the knees back.

359
00:16:11,290 --> 00:16:13,710
So we have this
melting of the heart.

360
00:16:13,710 --> 00:16:15,513
In Dolphin, we're essentially

361
00:16:15,513 --> 00:16:18,860
creating a similar 
shape in the spine,

362
00:16:18,860 --> 00:16:21,400
but with the knees lifted,
core engaged,

363
00:16:21,400 --> 00:16:23,410
pressing away from the yoga mat.

364
00:16:23,410 --> 00:16:26,260
So a little more
strength building here.

365
00:16:26,260 --> 00:16:28,330
And then Puppy is just
a little more surrender.

366
00:16:28,330 --> 00:16:29,420
Both are valuable.

367
00:16:29,420 --> 00:16:32,900
As of course, our journey 
has taught us already.

368
00:16:32,900 --> 00:16:36,653
So just choose what
move is right for you today.

369
00:16:40,160 --> 00:16:41,469
Breathe.

370
00:16:44,010 --> 00:16:45,840
And then if your
knees are lifted,

371
00:16:45,840 --> 00:16:47,960
go ahead and slowly lower them.

372
00:16:47,960 --> 00:16:51,020
And let's all
come up to all fours.

373
00:16:51,020 --> 00:16:53,980
Then swing the legs
to one side, any side,

374
00:16:53,980 --> 00:16:56,201
and then come through to a seat.

375
00:16:59,150 --> 00:17:01,710
Hug the right knee up
in towards your body.

376
00:17:01,710 --> 00:17:04,180
Hug the left elbow
on the right knee,

377
00:17:04,180 --> 00:17:06,690
or you can take the
outer edge of the right,

378
00:17:06,690 --> 00:17:09,030
excuse me, left elbow 
to the right thigh.

379
00:17:09,030 --> 00:17:10,120
Your choice.

380
00:17:10,120 --> 00:17:11,970
Finding a twist here.

381
00:17:11,970 --> 00:17:14,009
Inhaling to lengthen.

382
00:17:18,200 --> 00:17:20,517
And exhaling to twist.

383
00:17:25,580 --> 00:17:27,600
Slowly release,

384
00:17:27,600 --> 00:17:30,223
switch, hug the left knee.

385
00:17:32,240 --> 00:17:34,222
Sit up nice and tall.

386
00:17:36,650 --> 00:17:40,116
Inhale to lengthen
and exhale to twist.

387
00:17:50,520 --> 00:17:53,930
Slowly release, bring the
soles of the feet together.

388
00:17:53,930 --> 00:17:56,000
Sit up nice and tall.

389
00:17:56,000 --> 00:17:57,896
Grab the ankles.

390
00:17:59,220 --> 00:18:02,320
Soft, easy movement in
the head or neck if you like.

391
00:18:02,320 --> 00:18:03,200
And then when you're ready,

392
00:18:03,200 --> 00:18:05,373
send your heart forward,
elbows back.

393
00:18:07,640 --> 00:18:09,480
And then melting the
weight of the head down.

394
00:18:09,480 --> 00:18:11,960
You can interlace the
fingertips around the toes,

395
00:18:11,960 --> 00:18:14,798
send the elbows left to
right if that feels better.

396
00:18:16,030 --> 00:18:17,070
Find what feels good.

397
00:18:17,070 --> 00:18:18,010
You know what?

398
00:18:18,010 --> 00:18:19,330
This is a love practice,

399
00:18:19,330 --> 00:18:23,390
might as well actually
bring your thumbs to your feet.

400
00:18:23,390 --> 00:18:24,660
You can wash your feet after.

401
00:18:24,660 --> 00:18:26,160
I mean, well, you can
wash your feet after.

402
00:18:26,160 --> 00:18:28,720
You wash your hands
after class if you'd like,

403
00:18:28,720 --> 00:18:31,182
but give yourself a
little foot massage here.

404
00:18:32,270 --> 00:18:36,485
The ultimate gesture of love

405
00:18:36,485 --> 00:18:39,539
for many, not for all.

406
00:18:42,080 --> 00:18:44,320
And just notice how this feels

407
00:18:44,320 --> 00:18:46,433
and kind of what
this can represent.

408
00:18:47,840 --> 00:18:50,030
You we're always
looking for other people

409
00:18:50,030 --> 00:18:54,480
to kind of
fulfill that love cup.

410
00:18:54,480 --> 00:18:58,153
But really, we know deep
down that it starts with us.

411
00:19:00,950 --> 00:19:05,890
Loving ourselves and being able
to advocate for what we need

412
00:19:05,890 --> 00:19:07,696
and listen and respond

413
00:19:11,240 --> 00:19:14,193
in a loving, kind manner.

414
00:19:15,520 --> 00:19:17,280
Okay. Release that.

415
00:19:17,280 --> 00:19:19,230
Bring the hands
behind you nice and easy.

416
00:19:19,230 --> 00:19:22,730
Just rocking the
knees to one side,

417
00:19:22,730 --> 00:19:24,083
one way and then the other,

418
00:19:25,010 --> 00:19:29,150
and just continue this
windshield wiper movement

419
00:19:29,150 --> 00:19:32,210
and you might actually
get a little glute massage,

420
00:19:32,210 --> 00:19:34,363
a little sacrum massage.

421
00:19:36,220 --> 00:19:38,653
I tell ya, yoga is amazing.

422
00:19:39,960 --> 00:19:41,610
And then extend
the legs out long.

423
00:19:41,610 --> 00:19:44,923
Sit up nice and tall
and slowly roll down.

424
00:19:46,930 --> 00:19:48,140
Relax the weight of your body

425
00:19:48,140 --> 00:19:51,140
completely and
fully into the earth.

426
00:19:51,140 --> 00:19:54,640
Inhale, deep breath.

427
00:19:54,640 --> 00:19:56,447
Lots of love in.

428
00:19:59,410 --> 00:20:02,963
And empty it out as you
close your eyes and relax.

429
00:20:04,470 --> 00:20:07,280
Soften through
the fingers and toes,

430
00:20:07,280 --> 00:20:09,133
relax your tongue 
in your mouth.

431
00:20:10,310 --> 00:20:12,573
Surrender here for a moment.

432
00:20:18,060 --> 00:20:21,708
Way to give
yourself some love today.

433
00:20:27,530 --> 00:20:29,993
Just take a beat
to just be here,

434
00:20:31,260 --> 00:20:35,195
blanketing yourself 
in your own love.

435
00:20:41,460 --> 00:20:43,150
What a precious concept

436
00:20:43,150 --> 00:20:45,540
and how beautiful is it

437
00:20:45,540 --> 00:20:50,688
that we are showing up
here together to practice.

438
00:20:50,688 --> 00:20:52,649
Practice loving ourselves.

439
00:21:06,090 --> 00:21:08,830
Take one more deep breath in.

440
00:21:08,830 --> 00:21:10,990
Maybe you stay here
a little longer today

441
00:21:10,990 --> 00:21:13,640
after the practice closes.

442
00:21:13,640 --> 00:21:15,663
If you have a
couple more minutes,

443
00:21:17,330 --> 00:21:18,383
maybe up to 15

444
00:21:18,383 --> 00:21:23,678
and you give yourself time
to just bask in this love.

445
00:21:25,780 --> 00:21:27,660
If you've got to scoot,
I understand.

446
00:21:27,660 --> 00:21:30,950
Bring the palms together.
Thumbs up to third eye.

447
00:21:30,950 --> 00:21:31,820
I love you so much.

448
00:21:31,820 --> 00:21:34,370
Thank you for sharing
this practice with me today.

449
00:21:34,370 --> 00:21:36,893
I look forward to
seeing you again tomorrow.

450
00:21:37,870 --> 00:21:39,161
Don't miss it.

451
00:21:41,040 --> 00:21:42,563
Inhale in.

452
00:21:43,508 --> 00:21:45,863
And exhale to close for today.

453
00:21:46,830 --> 00:21:48,003
Namaste.

454
00:21:50,990 --> 00:21:54,843
(soft upbeat music)