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

It is Day 27, and this
is a strength practice

that really invites
us to start to weave

all of the beautiful
principles and philosophies

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

So this isn't just
about guns and abs.

This is about moving better.

This is about
seeing how movement

can influence the
way we engage with life.

So you got this.

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

(soft upbeat music)

Okay, let's begin
on all fours today.

Take your time getting there.

Pad those knees if you like.

Place your hands 
with care, with intention,

and do not be
intimidated by today's practice.

We've got this,
cultivating strength within.

Wrists underneath the shoulders,

knees underneath the hip points.

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

As you exhale,
round through the spine,

really engage the
muscles of the front body,

just like we've been doing.

Good. Inhale, drop the belly,

engage the muscles 
of the back body.

And rounding through the spine,
engaging front body.

One more time, 
inhale, drop the belly.

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

Inhale, come to
nice neutral spine.

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

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

Keep the left hand 
on the ground.

Dial the right toes down.

Send your left thumb 
up towards the sky.

Inhale, breathe wide 
into the side body.

Fill the lungs, 
feel the rib cage expand.

And then exhale, contract, 
squeeze and lift everything.

Really try to tap into those

transverse abdominis 
muscles here.

Feel that engagement 
through the front.

Good. Inhale, expand,

engage the muscles 
of the back body.

Exhale round through.

Alright, press into
the top of the back foot

for stability as you
flow here with your breath,

inhaling to expand

exhaling to contract.

And maybe you've been
doing this for years,

or maybe this is new to you,

but try to find that
really strong sense of engagement

through the deep
core muscles here.

And then again, try to find how

you can recruit the
muscles of the back body here.

Alright, to test
all of that out,

inhale, expand, meet me there,

next time the arm
and the leg is straight.

Then exhale, 
bend your left elbow,

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

So left elbow's out to the left,

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

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

Good, and then release.

Awesome. Turn the 
right fingertips around.

Turn the left fingertips around.

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

and then the other.

Notice how your
breath has changed.

Notice how you feel
right now in this moment.

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

unmotivated, that's all good.
Notice that.

Alright, back to all fours.

And on an inhale,
extend the left leg out,

extend the right
fingertips forward.

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

Inhale to lift, 
expand, defy gravity here.

Exhale to round through,
getting into it.

Inhale, expand.

Exhale, round through.

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

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

That's the beautiful
thing about being a beginner

is you have that
beginner's mind.

See if you can
really start to recruit

those deep muscles 
of the front body

as you round the spine,

and see if you can
start to recruit the muscles

of the back body as you expand.

Excellent.

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

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

left toes back, inhale.

The next time you exhale,

bend your right
elbow to the right,

left knee lifts to the left.

We're here for three.

Recruit those muscles.

Find your strength from within.

Two, lift, lift, lift.

One, beautiful. Release.

Once again, send the
fingertips towards your knees

and draw circles one way.

And then the other.

Notice how you feel.

Beautiful. Drop the elbows 
now where the hands were.

Really slowly press 
the palms into the ground.

Walk the knees back.

Peel your hip creases up high

as you come into Puppy Posture.

So we're stretching
just like Benji does,

tail up towards the sky,
melting the belly,

the heart, the ribs down.

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

You want to create a
little sense of core connection

even here as you
hopefully enjoy this stretch.

You can rock your hips
a little left to right.

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

Press into the palms
for a little stability.

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

as if you were pushing
a little ball of yarn,

so really integrate the
neck as much as you can.

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

for me, anyway.

Slowly slide your heart through,
come to the belly.

Come to Sphinx Pose.

Press into the tops of the feet.

So, you know Cobra,
you know Up Dog,

you know different
variations of Cobra.

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

so press into the elbows.

Keep the chin tucked,
so neck nice and long.

Press into the palms.

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

So essentially we're active here,

the last bit.

Engage the core.

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

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

That'll help you
engage the core.

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

"How am I shaking here?"

That's the ticket.

That type of activation, 
so good for the brain.

So good for physical body.

Okay, we're here for three, two,

look right, and then look left,

and then slowly come back.

Keep the hands where they are.

Curl your toes under, inhale in.

Exhale, S-H sound if you like,

shh, as you come up
to a Forearm Plank.

Now bring the
fingertips to interlace here.

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

Dip the right knee down,

just the right knee, 
to kiss the earth

then lift it back up.

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

Two more round. Right.

And left.

Really reach the
heels back. Right.

And then left.

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

Bring the hands back
up to your yoga mat.

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

Downward Facing Dog.

Alright, deep breath in here.

And a slow exhale.

Just like that.
Again, deep breath in here.

And a slow exhale.

Good, inhale, 
lift the right leg up slowly.

Exhale, dial the 
right toes down.

Three-Legged Dog.

Good, inhale in again.

Exhale, recruit the
muscles of your deep core

as you shift forward,
shoulders over the wrists,

right knee to right elbow.
We know this.

Inhale, extend, but
trying to be more mindful

of where that
stability is coming from,

muscles of the deep core, lift.

And then we shift forward
right knee to left elbow.

Good, inhale, kick it up.

Exhale, right through center,

squeeze and lift,
squeeze and lift.

Now draw your right
knee to your right elbow

and then to the left.

Right, left, right, left.

You're almost done.
Right, left.

Then step it all the
way up into your lunge

and lower the back knee.

Good, take a
deep breath in here.

Exhale out,
relax your shoulders.

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

Exhale, stay here.

Relax your shoulders.

Big beach ball up and overhead.

Inhale in. 
Exhale, float it down.

Left hand to the earth.

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

Big twist.

Good, exhale, right hand down.

Step the right toes to Plank,
inhale in here.

And then exhale,
Downward Facing Dog.

Beautiful.

Inhale in deeply here.

And slow exhale.

Inhale, lift the
left leg up high.

Dial the toes down,
press into both palms evenly.

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

Exhale to shift forward.
Recruit those core muscles.

Left knee kisses left elbow.

Shift forward.

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

Nice and slow and in control, 
cross it over,

left knee to kiss right elbow.

Good, inhale in.

Exhale.

Squeeze and lift from your
center right to the middle.

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

Left knee to left elbow,
then right elbow.

Left, right, left.
You got this.

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

Good, step it up.

Slowly lower the
right knee to the ground.

Find your breath.

Crescent, here we go.

Inhale, sweep the
arms up and overhead.

Big beach ball, so lots of space

for the neck and shoulders here.

Breathe deep.

Lift your chest, lift your chin, inhale.

Exhale, bring it back 
down nice and slow.

Right hand to the earth.

Lift the back knee, inhale.

Big twist,
breathe into your belly.

Squeeze that left knee in.

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

Step it back to Plank.

Right knee lifts to
right elbow here in Plank now.

Good, step it back.

Left knee to
left elbow in Plank.

Beautiful, 
right knee to right elbow,

and left knee to left elbow.

Last one, right, and left.

And then slowly lower
all the way to the belly.

Inhale, rise up, Cobra.

You choose what variation.

Exhale to soften
and fold back in.

Good. Curl the toes under, 
inhale in.

Exhale, press up,
power up strong.

Quietly whisper to yourself,
"I am strong."

And then send the hips up high

and back, Downward Facing Dog.

Inhale, lift the
right leg up high.

Exhale, 
right knee to right elbow.

Inhale, lift it up again.

Exhale, cross it over,
right knee to left elbow.

Inhale, kick it up.

Exhale, right through center.

And a little
back and forth here.

Right, left, right, left,

right, left, right, left.

And then step it all
the way up into your lunge.

This time, back knee
lowered or lifted, your choice.

Inhale, sweep the
arms up and overhead.

Big breath here, big stretch.

Lift your chest.

And then exhale, 
send it all the way down.

Repeat the twist.
Inhale, reach it up.

This time stay here or
turn the right toes out.

Come onto the outer
edge of that left foot

and send your right fingertips

towards the back edge of
your mat for a Horizon stretch.

Good, inhale, lift from
your core all the way back up.

Come back to
your nice low lunge.

We'll meet here.

Then everyone plant the palms,

step your right
toes back, Plank Pose.

Inhale in, exhale,
Downward Facing Dog.

Right into it. Inhale, 
lift the left leg up high.

Exhale, left knee to left elbow.

Inhale, kick it up.
Drop your right heel.

Exhale, cross it over,
left knee to right elbow.

Neck is long.

Inhale, kick it up,
right through center.

Get into those
deep core muscles.

Here we go, left to right 
here with the left knee.

You got this, for three,
two, and one.

Step it all the way up.

Beautiful, back knee
lowered or lifted, your choice.

Inhale, sweep the
arms up and overhead.

Hold onto your breath here.

Inhale, reach a little higher.

And then exhale, 
bring it back down.

Coming into the twist.

Inhale, left fingertips 
reach up high.

Stay here, breathing,
or turn the left toes out.

Come on to the outer
edge of that right foot

and we drop the hips slowly.

Left fingertips in line
with the left shoulder.

Good, then lift from your core,

left fingertips
reach up and over,

and we all meet back
in our nice low lunge.

Inhale, look forward.

Exhale, beautiful.

Step the palms back.

This time, stay in Plank.

Cross right knee
over to left elbow.

Step it back.

Left knee to right elbow.

And back and forth, left, right.

Keep it going.

For three.
You got this.

Press away from your yoga mat.

Two, building strength.

And one, lower all
the way to the belly.

Beautiful.

Find a variation of Cobra here.

Inhale, we lift the heart.

Exhale, we soften and fold.

Curl the toes under.

Draw the hands
underneath the shoulders.

Inhale in.

Exhale, press up, power up.

Quietly whisper, 
"I am strong," to yourself.

I am strong.

And send the hips
up high and back.

So hopefully by now we've got
the heart rate up just a bit.

Stay in control of your breath.

You got this.

Inhale, lift the
right leg up high.

Exhale, right knee
kisses right elbow.

Last round, inhale, kick it up.

Cross it over, 
right knee kisses left elbow.

Inhale, kick it up.

Right through center.

If the hands are getting sore,
you can do this on your knee,

back and forth,
right elbow to left elbow,

moving the right
knee for three, two, one.

Step it all the way up.

Back knee lowered or lifted,
your choice.

Inhale, reach for the sky.

This time palms come together.

We're gonna exhale,
find a deep twist here,

left elbow coming to the
outer edge of the right thigh.

Again, back knee can
be lower or lifted here.

We're going to
press into the palms,

find length in the spine.

Inhale in deeply.

And exhale to 
bring it back to the mat.

Beautiful. Step the 
right toes back, Plank Pose.

Inhale in here.

Exhale to Downward Facing Dog.

Inhale, lift the
left leg up high.

Exhale, shift forward,
left knee to left elbow.

Inhale, lift it up.

Exhale, cross it
over to the right elbow.

Inhale, lift it up.

Last one, you got this.

Squeeze through center
and back and forth we go.

This is the last round.
Stay with it.

Breathe for three, two, one.

Send that left foot up.

Back knee lowered or lifted.
Here you go with your breath.

Inhale, scoop the energy 
forward, up and back.

Relax your shoulders down.

Strong legs.

Great, bring the palms together.

Think up and over.

Right elbow to the
outer edge of the left thigh.

Press into the palms.

Find length here.

Breathe.

You have it.
You have the vocabulary.

You have a
strong foundation here.

Inhale.

Exhale, release back 
down to the mat.

Step the left toes back.

Inhale in here.

Exhale, slowly
lower to the belly.

Last Cobra.
Inhale, we open the heart.

Find what feels good here.

And exhale to soften and
release everything down.

Beautiful. From here,
go ahead and

nice and easy 
turn on to your back.

And when you get there,
just notice how you feel.

And then hug the
knees up to the chest.

Soften your gaze here,
close your eyes,

bring your palms
to your knee caps.

And we're just gonna
draw circles slowly one way.

Notice how you feel.

Is it different from the
beginning of this practice?

Reverse the circle.

Massaging the low back,

massaging the sacrum,
keeping the shoulders relaxed.

Nice. And then we're 
gonna open the knees wide

and then bring them back in.

Circling wide and then in.

Wide and then in.

And then reverse it.

Take it the other way.

Great. Interlace the fingertips,

bring them behind the head.

Send the toes up
towards the sky.

Knees can be
straight or bent generously.

Good. Then we're just gonna
open and cross, open and cross,

open and cross, open and cross.

Now inhale in,
keep the legs going.

Exhale, lift the head,
the neck, the shoulders.

And we're gonna start 
to lower our criss-cross

and then lift them back up.

This is the last bit.

Lower.

And then lift.

And if this isn't
really driving for you,

just do one leg at a time.

You can bend one knee.

Just kind of draw 
a zigzag one way,

and then the other.

And then switch
to the other side.

Oh, that's good for my brain.

That's challenging. (chuckles)

So challenge yourself
with one last little bit here.

Make sure you're
not holding your breath.

And then let it all go.

Bring the hands
down to the earth.

Bring the feet as
wide as the yoga mat,

allow the knees
to fall to one side.

Breathe in, breathe out,
and then to the other.

Breathe in, breathe out.

Back and forth a
couple of times here.

And then find a nice resting
pose to close out the practice,

either with the
legs extended long

or the knees softly rocking,

knocking, rather,
in towards each other.

Bring your hands
somewhere on your body,

close your eyes and
take another breath in.

And as you exhale once again,

I'll just invite you
to notice how you feel.

Were there moments
of today's practice,

where you were challenged?

Were there moments 
with today's pace

where you moved
with your breath,

where you maybe
you got a sense

of your own strength?

Maybe a sense of
your willingness,

a sense of your own grace?

It's not about
mastering the movement,

it's about seeing
what the movement

can invite us to feel,
to embody.

And I love this yoga practice 
for really teaching me how to

create a deeper
relationship with my senses.

It's had a really positive impact
on the way I live my life,

and I am just so grateful that
you guys are showing up here

to share this experience.

Draw the hands together,
thumbs to third eye.

We are in the home stretch here.

So well done.

Drink lots of water.

I look forward to
seeing you tomorrow.

'Til then, take good care.

Inhale in.

And exhale.

Namaste.

(soft upbeat music)