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- Hello, my sweet friends
and welcome back to Move.

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It is Day 27, and this
is a strength practice

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that really invites
us to start to weave

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all of the beautiful
principles and philosophies

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that we've been touching
on together in a practice.

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So this isn't just
about guns and abs.

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This is about moving better.

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This is about
seeing how movement

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can influence the
way we engage with life.

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So you got this.

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

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(soft upbeat music)

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Okay, let's begin
on all fours today.

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Take your time getting there.

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Pad those knees if you like.

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Place your hands 
with care, with intention,

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and do not be
intimidated by today's practice.

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We've got this,
cultivating strength within.

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Wrists underneath the shoulders,

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knees underneath the hip points.

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Drop the belly, inhale,
open the chest, look forward.

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As you exhale,
round through the spine,

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really engage the
muscles of the front body,

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just like we've been doing.

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Good. Inhale, drop the belly,

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engage the muscles 
of the back body.

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And rounding through the spine,
engaging front body.

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One more time, 
inhale, drop the belly.

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Exhale, round through, really
landing here in the moment.

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Inhale, come to
nice neutral spine.

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Now we'll take the right foot out,
left fingertips forward.

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Of course there's always
the option to just do the leg.

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Keep the left hand 
on the ground.

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Dial the right toes down.

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Send your left thumb 
up towards the sky.

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Inhale, breathe wide 
into the side body.

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Fill the lungs, 
feel the rib cage expand.

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And then exhale, contract, 
squeeze and lift everything.

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Really try to tap into those

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transverse abdominis 
muscles here.

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Feel that engagement 
through the front.

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Good. Inhale, expand,

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engage the muscles 
of the back body.

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Exhale round through.

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Alright, press into
the top of the back foot

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for stability as you
flow here with your breath,

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inhaling to expand

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exhaling to contract.

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And maybe you've been
doing this for years,

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or maybe this is new to you,

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but try to find that
really strong sense of engagement

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through the deep
core muscles here.

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And then again, try to find how

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you can recruit the
muscles of the back body here.

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Alright, to test
all of that out,

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inhale, expand, meet me there,

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next time the arm
and the leg is straight.

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Then exhale, 
bend your left elbow,

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bend your right knee,
to the left, to the right.

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So left elbow's out to the left,

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right knee is lifted up
in hydrant for three, two.

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Engage the muscles of the
front body and the back body.

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Good, and then release.

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Awesome. Turn the 
right fingertips around.

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Turn the left fingertips around.

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And we're just gonna
draw small circles one way,

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and then the other.

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Notice how your
breath has changed.

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Notice how you feel
right now in this moment.

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And if you feel tired,
lethargic, kind of unwilling,

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unmotivated, that's all good.
Notice that.

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Alright, back to all fours.

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And on an inhale,
extend the left leg out,

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extend the right
fingertips forward.

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Dial the toes down, 
right thumb up towards the sky.

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Inhale to lift, 
expand, defy gravity here.

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Exhale to round through,
getting into it.

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Inhale, expand.

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Exhale, round through.

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Now again, careful not to
go through the motions here,

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particularly if you've been
practicing for a long while.

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That's the beautiful
thing about being a beginner

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is you have that
beginner's mind.

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See if you can
really start to recruit

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those deep muscles 
of the front body

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as you round the spine,

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and see if you can
start to recruit the muscles

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of the back body as you expand.

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Excellent.

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And the next time,
(laughs) I'm like Mr. Burns.

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"Excellent." Okay, send the
right fingertips forward,

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left toes back, inhale.

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The next time you exhale,

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bend your right
elbow to the right,

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left knee lifts to the left.

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We're here for three.

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Recruit those muscles.

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Find your strength from within.

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Two, lift, lift, lift.

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One, beautiful. Release.

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Once again, send the
fingertips towards your knees

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and draw circles one way.

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And then the other.

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Notice how you feel.

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Beautiful. Drop the elbows 
now where the hands were.

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Really slowly press 
the palms into the ground.

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Walk the knees back.

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Peel your hip creases up high

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as you come into Puppy Posture.

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So we're stretching
just like Benji does,

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tail up towards the sky,
melting the belly,

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the heart, the ribs down.

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You don't want to
fully dump your weight here.

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You want to create a
little sense of core connection

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even here as you
hopefully enjoy this stretch.

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You can rock your hips
a little left to right.

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Forehead can come down to the 
earth but it doesn't have to.

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Press into the palms
for a little stability.

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Alright, then slow and steady,
carve a line with the nose

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as if you were pushing
a little ball of yarn,

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so really integrate the
neck as much as you can.

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In the asana practice,
it's a good rule of thumb,

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for me, anyway.

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Slowly slide your heart through,
come to the belly.

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Come to Sphinx Pose.

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Press into the tops of the feet.

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So, you know Cobra,
you know Up Dog,

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you know different
variations of Cobra.

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Let's remember we have
Sphinx Pose in our vocabulary,

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so press into the elbows.

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Keep the chin tucked,
so neck nice and long.

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Press into the palms.

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Press into the pubic bone,
press into the tops of the feet.

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So essentially we're active here,

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the last bit.

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Engage the core.

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Navel draws in and up, 
and just notice what that does.

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Pull the elbows back as you
maybe draw your hips forward.

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That'll help you
engage the core.

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If you're shaking
here and you're like,

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"How am I shaking here?"

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That's the ticket.

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That type of activation, 
so good for the brain.

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So good for physical body.

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Okay, we're here for three, two,

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look right, and then look left,

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and then slowly come back.

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Keep the hands where they are.

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Curl your toes under, inhale in.

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Exhale, S-H sound if you like,

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shh, as you come up
to a Forearm Plank.

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Now bring the
fingertips to interlace here.

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Draw your chin to your chest,
press away from your yoga mat.

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Dip the right knee down,

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just the right knee, 
to kiss the earth

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then lift it back up.

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Dip the left knee,
and then lift it back up.

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Two more round. Right.

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And left.

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Really reach the
heels back. Right.

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And then left.

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Way to go. Slowly bring 
the knees back to the earth.

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Bring the hands back
up to your yoga mat.

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Curl the toes under, 
send the hips up high and back,

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Downward Facing Dog.

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Alright, deep breath in here.

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And a slow exhale.

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Just like that.
Again, deep breath in here.

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And a slow exhale.

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Good, inhale, 
lift the right leg up slowly.

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Exhale, dial the 
right toes down.

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Three-Legged Dog.

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Good, inhale in again.

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Exhale, recruit the
muscles of your deep core

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as you shift forward,
shoulders over the wrists,

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right knee to right elbow.
We know this.

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Inhale, extend, but
trying to be more mindful

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of where that
stability is coming from,

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muscles of the deep core, lift.

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And then we shift forward
right knee to left elbow.

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Good, inhale, kick it up.

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Exhale, right through center,

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squeeze and lift,
squeeze and lift.

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Now draw your right
knee to your right elbow

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and then to the left.

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Right, left, right, left.

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You're almost done.
Right, left.

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Then step it all the
way up into your lunge

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and lower the back knee.

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Good, take a
deep breath in here.

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Exhale out,
relax your shoulders.

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Crescent Lunge, inhale,
sweep the arms up and overhead.

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Exhale, stay here.

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Relax your shoulders.

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Big beach ball up and overhead.

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Inhale in. 
Exhale, float it down.

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Left hand to the earth.

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Inhale, back knee lifts as
you take the right fingertips up.

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Big twist.

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Good, exhale, right hand down.

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Step the right toes to Plank,
inhale in here.

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And then exhale,
Downward Facing Dog.

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Beautiful.

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Inhale in deeply here.

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And slow exhale.

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Inhale, lift the
left leg up high.

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Dial the toes down,
press into both palms evenly.

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Good. Inhale to lift the
left heel a little higher.

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Exhale to shift forward.
Recruit those core muscles.

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Left knee kisses left elbow.

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Shift forward.

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Good, inhale, slow and steady,
take it back up.

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Nice and slow and in control, 
cross it over,

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left knee to kiss right elbow.

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Good, inhale in.

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Exhale.

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Squeeze and lift from your
center right to the middle.

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Then here we go, 
a little tick-tock action.

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Left knee to left elbow,
then right elbow.

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Left, right, left.
You got this.

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Right, left, right,
last round, left, right.

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Good, step it up.

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Slowly lower the
right knee to the ground.

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Find your breath.

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Crescent, here we go.

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Inhale, sweep the
arms up and overhead.

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Big beach ball, so lots of space

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for the neck and shoulders here.

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Breathe deep.

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Lift your chest, lift your chin, inhale.

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Exhale, bring it back 
down nice and slow.

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Right hand to the earth.

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Lift the back knee, inhale.

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Big twist,
breathe into your belly.

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Squeeze that left knee in.

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Good, and exhale, 
left hand all the way down.

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Step it back to Plank.

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Right knee lifts to
right elbow here in Plank now.

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Good, step it back.

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Left knee to
left elbow in Plank.

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Beautiful, 
right knee to right elbow,

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and left knee to left elbow.

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Last one, right, and left.

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And then slowly lower
all the way to the belly.

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Inhale, rise up, Cobra.

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You choose what variation.

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Exhale to soften
and fold back in.

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Good. Curl the toes under, 
inhale in.

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Exhale, press up,
power up strong.

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Quietly whisper to yourself,
"I am strong."

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And then send the hips up high

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and back, Downward Facing Dog.

253
00:11:28,950 --> 00:11:31,130
Inhale, lift the
right leg up high.

254
00:11:31,130 --> 00:11:33,163
Exhale, 
right knee to right elbow.

255
00:11:34,010 --> 00:11:36,020
Inhale, lift it up again.

256
00:11:36,020 --> 00:11:39,296
Exhale, cross it over,
right knee to left elbow.

257
00:11:39,296 --> 00:11:41,260
Inhale, kick it up.

258
00:11:41,260 --> 00:11:43,497
Exhale, right through center.

259
00:11:43,497 --> 00:11:45,010
And a little
back and forth here.

260
00:11:45,010 --> 00:11:47,390
Right, left, right, left,

261
00:11:47,390 --> 00:11:49,350
right, left, right, left.

262
00:11:49,350 --> 00:11:51,940
And then step it all
the way up into your lunge.

263
00:11:51,940 --> 00:11:55,820
This time, back knee
lowered or lifted, your choice.

264
00:11:55,820 --> 00:11:58,710
Inhale, sweep the
arms up and overhead.

265
00:11:58,710 --> 00:12:01,240
Big breath here, big stretch.

266
00:12:01,240 --> 00:12:02,614
Lift your chest.

267
00:12:02,614 --> 00:12:05,320
And then exhale, 
send it all the way down.

268
00:12:05,320 --> 00:12:07,500
Repeat the twist.
Inhale, reach it up.

269
00:12:07,500 --> 00:12:11,540
This time stay here or
turn the right toes out.

270
00:12:11,540 --> 00:12:13,770
Come onto the outer
edge of that left foot

271
00:12:13,770 --> 00:12:15,210
and send your right fingertips

272
00:12:15,210 --> 00:12:18,390
towards the back edge of
your mat for a Horizon stretch.

273
00:12:18,390 --> 00:12:21,430
Good, inhale, lift from
your core all the way back up.

274
00:12:21,430 --> 00:12:23,940
Come back to
your nice low lunge.

275
00:12:23,940 --> 00:12:25,590
We'll meet here.

276
00:12:25,590 --> 00:12:27,000
Then everyone plant the palms,

277
00:12:27,000 --> 00:12:29,380
step your right
toes back, Plank Pose.

278
00:12:29,380 --> 00:12:33,224
Inhale in, exhale,
Downward Facing Dog.

279
00:12:33,224 --> 00:12:36,300
Right into it. Inhale, 
lift the left leg up high.

280
00:12:36,300 --> 00:12:39,460
Exhale, left knee to left elbow.

281
00:12:39,460 --> 00:12:41,920
Inhale, kick it up.
Drop your right heel.

282
00:12:41,920 --> 00:12:44,460
Exhale, cross it over,
left knee to right elbow.

283
00:12:44,460 --> 00:12:45,720
Neck is long.

284
00:12:45,720 --> 00:12:48,990
Inhale, kick it up,
right through center.

285
00:12:48,990 --> 00:12:50,620
Get into those
deep core muscles.

286
00:12:50,620 --> 00:12:53,277
Here we go, left to right 
here with the left knee.

287
00:12:53,277 --> 00:12:57,960
You got this, for three,
two, and one.

288
00:12:57,960 --> 00:12:58,920
Step it all the way up.

289
00:12:58,920 --> 00:13:02,350
Beautiful, back knee
lowered or lifted, your choice.

290
00:13:02,350 --> 00:13:04,730
Inhale, sweep the
arms up and overhead.

291
00:13:04,730 --> 00:13:06,572
Hold onto your breath here.

292
00:13:09,310 --> 00:13:11,403
Inhale, reach a little higher.

293
00:13:12,504 --> 00:13:14,890
And then exhale, 
bring it back down.

294
00:13:14,890 --> 00:13:15,960
Coming into the twist.

295
00:13:15,960 --> 00:13:18,370
Inhale, left fingertips 
reach up high.

296
00:13:18,370 --> 00:13:21,070
Stay here, breathing,
or turn the left toes out.

297
00:13:21,070 --> 00:13:23,390
Come on to the outer
edge of that right foot

298
00:13:23,390 --> 00:13:25,630
and we drop the hips slowly.

299
00:13:25,630 --> 00:13:28,053
Left fingertips in line
with the left shoulder.

300
00:13:29,230 --> 00:13:30,610
Good, then lift from your core,

301
00:13:30,610 --> 00:13:32,400
left fingertips
reach up and over,

302
00:13:32,400 --> 00:13:35,360
and we all meet back
in our nice low lunge.

303
00:13:35,360 --> 00:13:37,290
Inhale, look forward.

304
00:13:37,290 --> 00:13:38,230
Exhale, beautiful.

305
00:13:38,230 --> 00:13:39,683
Step the palms back.

306
00:13:40,770 --> 00:13:42,240
This time, stay in Plank.

307
00:13:42,240 --> 00:13:44,780
Cross right knee
over to left elbow.

308
00:13:44,780 --> 00:13:45,640
Step it back.

309
00:13:45,640 --> 00:13:47,240
Left knee to right elbow.

310
00:13:47,240 --> 00:13:50,423
And back and forth, left, right.

311
00:13:52,210 --> 00:13:53,897
Keep it going.

312
00:13:55,497 --> 00:13:57,583
For three.
You got this.

313
00:13:57,583 --> 00:13:59,110
Press away from your yoga mat.

314
00:13:59,110 --> 00:14:01,140
Two, building strength.

315
00:14:01,140 --> 00:14:03,260
And one, lower all
the way to the belly.

316
00:14:03,260 --> 00:14:04,110
Beautiful.

317
00:14:04,110 --> 00:14:05,740
Find a variation of Cobra here.

318
00:14:05,740 --> 00:14:08,890
Inhale, we lift the heart.

319
00:14:08,890 --> 00:14:11,320
Exhale, we soften and fold.

320
00:14:11,320 --> 00:14:12,720
Curl the toes under.

321
00:14:12,720 --> 00:14:14,440
Draw the hands
underneath the shoulders.

322
00:14:14,440 --> 00:14:15,542
Inhale in.

323
00:14:15,542 --> 00:14:17,569
Exhale, press up, power up.

324
00:14:17,569 --> 00:14:20,673
Quietly whisper, 
"I am strong," to yourself.

325
00:14:21,430 --> 00:14:22,353
I am strong.

326
00:14:22,353 --> 00:14:25,106
And send the hips
up high and back.

327
00:14:25,106 --> 00:14:29,040
So hopefully by now we've got
the heart rate up just a bit.

328
00:14:29,040 --> 00:14:31,013
Stay in control of your breath.

329
00:14:32,854 --> 00:14:33,870
You got this.

330
00:14:33,870 --> 00:14:35,823
Inhale, lift the
right leg up high.

331
00:14:36,800 --> 00:14:39,160
Exhale, right knee
kisses right elbow.

332
00:14:39,160 --> 00:14:41,670
Last round, inhale, kick it up.

333
00:14:41,670 --> 00:14:44,400
Cross it over, 
right knee kisses left elbow.

334
00:14:44,400 --> 00:14:46,190
Inhale, kick it up.

335
00:14:46,190 --> 00:14:47,460
Right through center.

336
00:14:47,460 --> 00:14:50,080
If the hands are getting sore,
you can do this on your knee,

337
00:14:50,080 --> 00:14:52,952
back and forth,
right elbow to left elbow,

338
00:14:52,952 --> 00:14:56,760
moving the right
knee for three, two, one.

339
00:14:56,760 --> 00:14:58,456
Step it all the way up.

340
00:14:58,456 --> 00:15:00,450
Back knee lowered or lifted,
your choice.

341
00:15:00,450 --> 00:15:02,600
Inhale, reach for the sky.

342
00:15:02,600 --> 00:15:04,610
This time palms come together.

343
00:15:04,610 --> 00:15:06,620
We're gonna exhale,
find a deep twist here,

344
00:15:06,620 --> 00:15:09,660
left elbow coming to the
outer edge of the right thigh.

345
00:15:09,660 --> 00:15:12,330
Again, back knee can
be lower or lifted here.

346
00:15:12,330 --> 00:15:13,710
We're going to
press into the palms,

347
00:15:13,710 --> 00:15:15,113
find length in the spine.

348
00:15:16,830 --> 00:15:18,550
Inhale in deeply.

349
00:15:18,550 --> 00:15:21,300
And exhale to 
bring it back to the mat.

350
00:15:21,300 --> 00:15:24,320
Beautiful. Step the 
right toes back, Plank Pose.

351
00:15:24,320 --> 00:15:25,563
Inhale in here.

352
00:15:25,563 --> 00:15:27,693
Exhale to Downward Facing Dog.

353
00:15:28,923 --> 00:15:31,569
Inhale, lift the
left leg up high.

354
00:15:32,650 --> 00:15:35,990
Exhale, shift forward,
left knee to left elbow.

355
00:15:35,990 --> 00:15:37,810
Inhale, lift it up.

356
00:15:37,810 --> 00:15:40,289
Exhale, cross it
over to the right elbow.

357
00:15:40,289 --> 00:15:42,090
Inhale, lift it up.

358
00:15:42,090 --> 00:15:43,040
Last one, you got this.

359
00:15:43,040 --> 00:15:45,480
Squeeze through center
and back and forth we go.

360
00:15:45,480 --> 00:15:47,630
This is the last round.
Stay with it.

361
00:15:47,630 --> 00:15:52,019
Breathe for three, two, one.

362
00:15:52,019 --> 00:15:54,250
Send that left foot up.

363
00:15:54,250 --> 00:15:56,570
Back knee lowered or lifted.
Here you go with your breath.

364
00:15:56,570 --> 00:15:59,650
Inhale, scoop the energy 
forward, up and back.

365
00:15:59,650 --> 00:16:00,960
Relax your shoulders down.

366
00:16:00,960 --> 00:16:02,600
Strong legs.

367
00:16:02,600 --> 00:16:03,940
Great, bring the palms together.

368
00:16:03,940 --> 00:16:05,970
Think up and over.

369
00:16:05,970 --> 00:16:09,370
Right elbow to the
outer edge of the left thigh.

370
00:16:09,370 --> 00:16:10,770
Press into the palms.

371
00:16:10,770 --> 00:16:11,843
Find length here.

372
00:16:13,270 --> 00:16:14,402
Breathe.

373
00:16:15,345 --> 00:16:17,760
You have it.
You have the vocabulary.

374
00:16:17,760 --> 00:16:19,280
You have a
strong foundation here.

375
00:16:19,280 --> 00:16:20,456
Inhale.

376
00:16:20,456 --> 00:16:23,680
Exhale, release back 
down to the mat.

377
00:16:23,680 --> 00:16:25,488
Step the left toes back.

378
00:16:25,488 --> 00:16:27,000
Inhale in here.

379
00:16:27,000 --> 00:16:29,490
Exhale, slowly
lower to the belly.

380
00:16:29,490 --> 00:16:32,630
Last Cobra.
Inhale, we open the heart.

381
00:16:32,630 --> 00:16:34,780
Find what feels good here.

382
00:16:34,780 --> 00:16:38,750
And exhale to soften and
release everything down.

383
00:16:38,750 --> 00:16:40,513
Beautiful. From here,
go ahead and

384
00:16:40,513 --> 00:16:44,311
nice and easy 
turn on to your back.

385
00:16:48,050 --> 00:16:51,363
And when you get there,
just notice how you feel.

386
00:16:52,850 --> 00:16:54,800
And then hug the
knees up to the chest.

387
00:16:55,870 --> 00:16:57,850
Soften your gaze here,
close your eyes,

388
00:16:57,850 --> 00:16:59,550
bring your palms
to your knee caps.

389
00:16:59,550 --> 00:17:03,599
And we're just gonna
draw circles slowly one way.

390
00:17:06,200 --> 00:17:08,180
Notice how you feel.

391
00:17:08,180 --> 00:17:11,523
Is it different from the
beginning of this practice?

392
00:17:14,610 --> 00:17:17,252
Reverse the circle.

393
00:17:18,599 --> 00:17:21,314
Massaging the low back,

394
00:17:21,314 --> 00:17:25,093
massaging the sacrum,
keeping the shoulders relaxed.

395
00:17:26,340 --> 00:17:29,230
Nice. And then we're 
gonna open the knees wide

396
00:17:29,230 --> 00:17:31,012
and then bring them back in.

397
00:17:32,190 --> 00:17:35,926
Circling wide and then in.

398
00:17:36,950 --> 00:17:39,031
Wide and then in.

399
00:17:39,910 --> 00:17:41,619
And then reverse it.

400
00:17:42,890 --> 00:17:45,162
Take it the other way.

401
00:17:50,690 --> 00:17:52,670
Great. Interlace the fingertips,

402
00:17:52,670 --> 00:17:54,560
bring them behind the head.

403
00:17:54,560 --> 00:17:56,660
Send the toes up
towards the sky.

404
00:17:56,660 --> 00:17:59,513
Knees can be
straight or bent generously.

405
00:18:00,700 --> 00:18:06,080
Good. Then we're just gonna
open and cross, open and cross,

406
00:18:06,080 --> 00:18:08,960
open and cross, open and cross.

407
00:18:08,960 --> 00:18:11,240
Now inhale in,
keep the legs going.

408
00:18:11,240 --> 00:18:13,850
Exhale, lift the head,
the neck, the shoulders.

409
00:18:13,850 --> 00:18:17,795
And we're gonna start 
to lower our criss-cross

410
00:18:17,795 --> 00:18:19,170
and then lift them back up.

411
00:18:19,170 --> 00:18:21,050
This is the last bit.

412
00:18:21,050 --> 00:18:22,293
Lower.

413
00:18:24,580 --> 00:18:25,413
And then lift.

414
00:18:25,413 --> 00:18:27,540
And if this isn't
really driving for you,

415
00:18:27,540 --> 00:18:29,460
just do one leg at a time.

416
00:18:29,460 --> 00:18:30,550
You can bend one knee.

417
00:18:30,550 --> 00:18:34,314
Just kind of draw 
a zigzag one way,

418
00:18:35,160 --> 00:18:36,160
and then the other.

419
00:18:36,160 --> 00:18:38,382
And then switch
to the other side.

420
00:18:41,530 --> 00:18:42,860
Oh, that's good for my brain.

421
00:18:42,860 --> 00:18:44,957
That's challenging. (chuckles)

422
00:18:48,430 --> 00:18:51,560
So challenge yourself
with one last little bit here.

423
00:18:51,560 --> 00:18:53,810
Make sure you're
not holding your breath.

424
00:18:56,924 --> 00:18:59,350
And then let it all go.

425
00:18:59,350 --> 00:19:02,100
Bring the hands
down to the earth.

426
00:19:02,100 --> 00:19:04,880
Bring the feet as
wide as the yoga mat,

427
00:19:04,880 --> 00:19:07,310
allow the knees
to fall to one side.

428
00:19:07,310 --> 00:19:11,300
Breathe in, breathe out,
and then to the other.

429
00:19:11,300 --> 00:19:14,192
Breathe in, breathe out.

430
00:19:15,308 --> 00:19:17,883
Back and forth a
couple of times here.

431
00:19:18,913 --> 00:19:23,530
And then find a nice resting
pose to close out the practice,

432
00:19:23,530 --> 00:19:26,100
either with the
legs extended long

433
00:19:26,100 --> 00:19:28,760
or the knees softly rocking,

434
00:19:28,760 --> 00:19:31,471
knocking, rather,
in towards each other.

435
00:19:32,780 --> 00:19:34,490
Bring your hands
somewhere on your body,

436
00:19:34,490 --> 00:19:38,258
close your eyes and
take another breath in.

437
00:19:39,980 --> 00:19:41,660
And as you exhale once again,

438
00:19:41,660 --> 00:19:44,608
I'll just invite you
to notice how you feel.

439
00:19:46,830 --> 00:19:48,790
Were there moments
of today's practice,

440
00:19:48,790 --> 00:19:50,653
where you were challenged?

441
00:19:51,710 --> 00:19:54,270
Were there moments 
with today's pace

442
00:19:54,270 --> 00:19:57,070
where you moved
with your breath,

443
00:19:57,070 --> 00:19:59,454
where you maybe
you got a sense

444
00:20:00,654 --> 00:20:03,015
of your own strength?

445
00:20:09,020 --> 00:20:11,883
Maybe a sense of
your willingness,

446
00:20:13,006 --> 00:20:15,951
a sense of your own grace?

447
00:20:22,070 --> 00:20:24,120
It's not about
mastering the movement,

448
00:20:24,120 --> 00:20:26,780
it's about seeing
what the movement

449
00:20:26,780 --> 00:20:32,204
can invite us to feel,
to embody.

450
00:20:34,140 --> 00:20:39,456
And I love this yoga practice 
for really teaching me how to

451
00:20:42,777 --> 00:20:46,232
create a deeper
relationship with my senses.

452
00:20:47,860 --> 00:20:51,030
It's had a really positive impact
on the way I live my life,

453
00:20:51,030 --> 00:20:54,980
and I am just so grateful that
you guys are showing up here

454
00:20:54,980 --> 00:20:57,447
to share this experience.

455
00:21:00,110 --> 00:21:03,340
Draw the hands together,
thumbs to third eye.

456
00:21:03,340 --> 00:21:04,970
We are in the home stretch here.

457
00:21:04,970 --> 00:21:07,940
So well done.

458
00:21:07,940 --> 00:21:10,120
Drink lots of water.

459
00:21:10,120 --> 00:21:12,723
I look forward to
seeing you tomorrow.

460
00:21:13,892 --> 00:21:15,932
'Til then, take good care.

461
00:21:17,860 --> 00:21:19,134
Inhale in.

462
00:21:19,134 --> 00:21:20,947
And exhale.

463
00:21:22,004 --> 00:21:23,447
Namaste.

464
00:21:25,869 --> 00:21:29,857
(soft upbeat music)