- Hi everyone and
welcome back to Move.

It is Day 28,

where we provide ourselves

with a little tender, loving care.

Hop into something comfy
and let's get started.

(soft upbeat music)

Alright, let's begin 
lying down today.

Day 28.

Don't hate, feel great.

I'm gonna work
around my friend here.

Come on down to your back.

You can actually 
use bolster as I am

underneath the 
backs of the knees.

This is a breathing bolster,
one of a kind,

but you can roll up a
little blanket if you like,

put it under your knees,
a little towel,

you don't need anything fancy.

Bring your hands to your belly.

And as you start 
to get settled in here,

relax your shoulders.

Draw them a little
bit away from your ear.

So you start to feel
a spaciousness here.

And as you get
settled in just still relax

and notice how you feel,

notice what you're coming
to this practice with today.

This is gonna
be a gentle practice,

but I think you 
have the opportunity

to get a lot out of it.

Daily movement isn't always

about maximizing, right?

It's not about
how many calories?

Or how much you
can even regulate

the systems of the body although
that sounds pretty great.

The practice of yoga offers
us this really great opportunity

to ask, not just
how am I feeling,

which we asked a lot
here in the home practice

and on this channel,
but also how do I want to feel?

Understanding that the
way we move can influence

how we feel.

Which a lot of us know,

but when you really
start to put it into

a consistent practice,

or if you like to research,

you can see the science
behind this, of course,

but for today, just
take a deep breath in

and as you exhale, think about
how you're feeling right now.

Just notice, get a sense.

And then just to plant the seed,

just guiding you to think
about maybe not even now,

but later, 
how these practices can

also ask us the question
how do you want to feel?

What do you want to move toward?

Slow and steady, 
begin to rock your head a little

side to side, ear to ear.

You're gonna get a
little massage, yay,

on the back of the head.

Again, close your eyes if
you feel comfortable here.

Relax the skin of the face,
soften the jaw.

How do you want
to feel on Day 28?

Proud,

strong,

present?

Maybe you're 
impressed with yourself.

Making it this far, incredible.

Maybe you got off track,
but now you're back on track.

Present, maybe?
Celebrating how present we are

just to be on this journey.

Bring the head back
to center stillness,

open the palms and send
the fingertips up and overhead

slowly for a nice
full body stretch.

Start to point
and flex the feet,

draw the heels maybe
in line with the hips,

point and flex the feet.

Wiggle the fingertips,

wiggle the toes.

Inhale in here.

As you exhale, 
just the right knee,

just the right knee hugs in.

Remember our softness,
our soften practice.

Find a softness here.

Maybe drawing some
circles with the knee,

maybe rotating the
right ankle one way,

and then the other.

And then take your right hand

to just in front of your
right knee and the right shin,

bring your left hand to
the top of your left thigh,

just to help guide that,
left hip point to stay down.

And we're just gonna open
the right knee as far as we can,

opening up through that hip

and then bring 
it back to center.

A little TLC for the hips.

Open and close, and
the next time you open,

stay there and breathe.

Keep the shoulders relaxed,
option to maybe grab index,

take the index finger and
the middle finger and the thumb

to the big toe.

Breathe here.

And there's an option to
work to straighten the leg.

This is just something
to broaden your vocabulary.

Do not have to do
this today, just a little.

You can have a little
giggle at it if you like.

If you are able to
straighten that leg

if you are working there,

see if you can work on
dialing the right toes down

keeping those
shoulders relaxed.

Alright, then slowly everyone,

reel it back in from center,
we know that,

and then extend the
right leg out long,

bring the left knee in.

Squeeze that left knee
up in towards the chest,

towards your heart space.

Find soft, easy movement 
in the hip massaging

through that hip flexor.

Maybe rotating the right
ankle one way and the other.

If you're coming to the mat
with some stress or tension,

maybe a little anxiety,

just start to 
slow down your breath,

make those inhalations
long like we've been doing,

those exhalations even longer.

This is a nice low to
the ground practice today,

taking a break from being
on the hands and the wrists,

and arms and the shoulders.

Alright, left hand
to the top of the shin,

start to open up here,

right hand comes to the
top of the right hip crease.

Shoulders are relaxed,
breathe here.

Notice how your
breath moves you.

Maybe take the
bind with the big toe,

maybe not.

And maybe you work to extend.

We can also do this
stretch with a strap

or with a neck tie 
or a dish cloth.

I have some videos
where we're use a dish cloth

to do awesome things.

Never in my life
what I've thought.

Bring it back in from center,
reel it back in.

And then we'll let it go.

Alright. Walk the left heel over

towards the 
left corner of the mat.

We're gonna cross the
right ankle over the left,

and then we're gonna shimmy 
the head and the shoulders

towards the top left corner.

And when you're ready,
grab your right wrist,

and send it up finding a
stretch in the right side waist,

right side body, breathe.

And then come back
to center, unravel.

Take it to the other side.

Feel your yoga
mat beneath you here

as you find this stretch.

I know it's a little cheesy,

but just feel that
yoga mat rising up

to meet your back body,
use that image,

and know that you're 
supported here, this practice,

and I have your back,
I really do.

And I believe in
the yoga mat

having us.

But you got to show
up which you did today.

Walk it back to center,
hug both knees into the chest.

Happy Baby, grab the
shins or the ankles,

no need to push it here.
Just nice and easy.

If it's too much 
to do both legs at once,

just do one at a time.

You can grab the outer edges
of the feet, the inner arches,

or you can come back
to this big toe bind

if that felt fun
and worth exploring.

Everyone, 
lengthen your tailbone

towards the 
front edge of your mat.

So really active
tilt of the pelvis here.

Breathe.

Inhale in deeply, 
as you exhale,

release but keep the knees
hugging into the chest.

You're gonna bring the
arms either out to cactus,

or to a Texas T,
depending on your space.

Inhale, scoop the tailbone up

so the lower back
is flush with the mat.

Then exhale, allow the
legs to fall to the left side.

Bring the left arm to the
outer edge of the right thigh

and turn onto your right ear.

Reclined Twist, breathe.

Start to pay attention just
to the temperature of the room

or the space in
which you're practicing

maybe you're outdoors today,
that's awesome.

Just notice the temperature
or the quality of air

in the room.

As you breathe
down into your belly.

And then come all
the way back to center,

and take it to the other side.

Use your right hand to
guide the left thigh down.

Keep the left
shoulder down and rock

onto your left ear
gently and breathe,

deep into your belly,
close your eyes.

And now just start
to notice any sounds,

anything that's part of
your soundtrack near or far.

And then slowly, slowly, slowly

bring it all the way back.

And we're going to
bring the hands to the backs

of the thighs,

bring your awareness 
back to your core

as you start to 
rock and roll up and down

the length of the spine,
getting a little massage,

but see if you can, 
today, slow it down.

And if you're like, 
"Eh, no, can't do that."

Yet, you will be.

We're working on
kind of connecting

to these deep core muscles.

See if you can slow it down
and keep it kind of in control.

There's some momentum, but
it's not all moment, just play.

And then the next time
you're up cross the legs,

lift the heart,
sit up nice and tall

as you relax the shoulders down.

Nice and slow working out

some tension or
tightness that may

or may not have
accumulated in the neck,

the shoulders.

Just drawing small 
circles with the nose

and then allowing them to get
larger and larger and larger.

Be gentle and be thorough.

Woo! Mine is a
little soundtrack.

Okay, if you haven't reversed,

go ahead and make sure you
reverse a circle, why not?

And then bring your
head over your heart,

heart over your pelvis,

bring the palms to
the front leg here.

Just gonna find a
spinal flexion here

so draw that chin to
the chest navel draws back,

round through,
think Cat Pose, for sure.

Breathe.

And then we'll
rock all the way up.

Lift the heart, 
long belly here, lift the chin.

Good, exhale, 
chin to chest, round through.

Rocking in the pelvis.

And then inhale, lift.

Exhale, round through.

Inhale lift, draw the
shoulders down, down, down.

And a couple more times,
with the sound of your breath.

Then the next 
time you're lifted,

head over heart,
head over pelvis,

send the fingertips 
out in front.

Plug the shoulders 
back into socket

and send the fingertips down.

Take your right thumb
now bring it to the center

of your left palm.

And you're gonna use
the other fingers to just

guide the hand
down a little more,

and stretch through the forearm.

So often we feel like
we have to have all these

outside means 
to take care of ourself,

to find tenderness.

And this practice is just
an incredible opportunity,

a big whole bag of tools

to find a little tender,
loving care for yourself

based on how you feel,

or based on how
you wanna feel.

Alright, switch to 
the other side.

Left thumb comes to the
center of the right palm.

Stretching through the forearms.

Forearm.

Good then release.

Fingertips come to the ground.

Inhale, reach fingertips 
up towards the sky.

Exhale, float 'em down.

Notice how you feel. 
Inhale, sweep 'em up.

Exhale, float 'em down.

Making any adjustments
here for this movements

that you feel nice
and tall in the spine.

Work with what you got.

Maybe starting to move the head,

just very simple,
inhaling to reach up.

And exhaling, float it down.

Keep it going.

See if you can
make this your own,

whatever that means to you.

Maybe it's letting go of thoughts
that are distracting you

from the experience right now.

Maybe it's getting
into a little groove.

Maybe it's just simply
playing around with the head

and the neck.

Maybe you add a
little affirmation.

Maybe you add different breath.

Maybe your arms
are getting tired,

but you're sticking with it.

Noticing what your
thresholds feel like.

Last one, inhale,
reach for the sky.

This time palms come together,

and slide back down
to the heart space.

Inhale in deeply.

Exhale to bow 
the head to the heart.

Just pause here.
Notice how you feel.

And that's it.

So a practice can
consist of a little TLC

and go the long way.

Say one kind
thing to yourself here.

I want to express
my gratitude for you.

Thank you for sharing
your practice with me

this valuable time,
and your valuable energy.

We have two more
days of this series

and you do not wanna miss them.

Come with an open mind,

bring whatever you got,
come as you are.

And I look forward 
to seeing you mañana.

Draw all the thumbs up 
to the third eye,

take a deep breath in.

Let's inhale together
and bow, exhale together.

Namaste.

(soft upbeat music)