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- Hello everyone and
welcome back to Move.

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It is Day 29.

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Yes!

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Trust. Let's get started.

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(soft upbeat music)

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Alrighty, my sweet friends.

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So to begin, today's practice,

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I'd like for you to
choose whether you'd like

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to be lying down or 
in a cross-legged seat

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or kneeling, maybe, 
not for everyone.

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And then whatever you chose,

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beautiful, trust that
was the right decision.

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It is. And just bring your hands
to your body, nice and easy.

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Hand on the heart maybe,

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hand on the belly or
both hands on the belly

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or palms resting
gently on the legs.

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Close your eyes.

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Trust that you
made the right decision

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and trust that you
are meant to be here.

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And I sure do hope that

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you have felt a sense of
belonging on this journey.

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And if it never occurred
to you to think about that,

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just a little invitation
to close your eyes here

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and hear me when I invite you,

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to quietly whisper, "I belong."

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You're like, "What?
That wasn't in the deal."

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Give it a try. Close your eyes 
wherever you are,

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and just quietly
whisper to yourself.

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You can say it in your head

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or you can whisper
it out loud, softly,

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"I belong."

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And then just kind of sit
with whatever just happened.

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Maybe it was easy to affirm.
Maybe it was like, "Eh."

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You had some resistance.

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Either one of those and
anything in-between is all good.

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Start to deepen
your breath, gently.

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Trust the breath.

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So if you're
ever in a tight spot,

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remember the breath
always comes first.

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If you were in a,

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at a crossroads or in a
position where you are not sure

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what to do next,
start with your breath

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and allow it to move you.

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Whatever position
you chose to start in

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take a deep breath in as you
reach the arms up and overhead.

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Take a deep breath again
here and just feel it out.

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Nice reaching up and overhead.

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Just waking up the senses here,

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creating more
awareness of your body.

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More awareness of your breath

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and your relationship to
your body and your breath.

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Sweet, then slowly float the
hands down and make your way

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to Downward Facing Dog. 
So take your time.

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How you get there
is entirely up to you.

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In fact, you might
pause to do some Cat-Cows

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before you go to your
Downward Dog, you might yawn.

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You might say a little prayer.

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You might interlace the fingertips
and do some wrist work

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or maybe taking the
hands to the ground.

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So you have some vocabulary
to play with on your way there,

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but that's where we'll meet.

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In let's say,
three to five breaths.

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And really take your time.

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If you're like a little confused

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or wondering what's
going on, that's okay.

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It's intentional.
You just take your time

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and meet me in
Downward Facing Dog.

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And when you get there

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can start to find soft,
easy movement here.

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You can bend the knees,
press into the fingertips.

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Check in with
the upper arm bones

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as they externally rotate out.

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And again, just a reminder

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to find a little
internal rotation

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of the inner thighs
and it could be Day 29.

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You're like, "Oh wow.
This is the first time

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"I've really felt that 
internal rotation here."

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Cool. That's the beautiful
part about showing up each day.

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Alright. From
Downward Facing Dog,

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we're gonna make our
way to the top of the mat.

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You can step-step or
you can do baby steps,

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criss-cross steps,
maybe a little hop.

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We'll meet
Forward Fold at the top.

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Take a few breaths here
to find soft, easy movement

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that feels good for you.

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Ground through the feet firmly,

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be specific with your feet.

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And then we'll
bring it back to center.

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Again, really specific 
through the feet.

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So you're cultivating,
really, this grounding

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sense of grounding 
with your feet

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as you bend your knees generously,
bend them even more.

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Bend them a little bit
more than you have right now

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and then slowly
roll up to stand.

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And feel that cultivation
of that grounded-ness

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from your feet as you
lift up through the kneecaps,

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as you engage through 
the quadriceps, the outer hips.

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And we lift up
through the waistline.

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Feel that upward current of
energy through the front body

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as you stand tall
in Mountain Pose,

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and this grounding as you
melt the shoulder blades down,

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spread the fingertips,
bring some energy to the hands

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and lift up through
the crown of the head.

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Lovely. Inhale, 
reach for the sky here.

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As you exhale,
release the fingertips down

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to interlace behind you.

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Knuckles draw 
down and away here.

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Open up through the chest. 
Inhale, look up.

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Exhale, draw your navel in as
you send your heart forward,

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knuckles up towards 
the sky, Forward Fold.

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Slight or generous 
bend in the knees.

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Good, inhale, turn your 
gaze to look to the right.

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As the knuckles reach up,

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come back through
center and turn your gaze

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to look to the left.

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Great. Come back to center.

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Release the
fingertips to the mat,

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and we're gonna just walk the 
feet together, really together.

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And then slide the left foot back.

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Right foot stays where it is,
right knee bent.

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Inhale, open up 
through the chest.

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This time instead of fingertips
going up and overhead

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for our high lunge,

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we're gonna keep the fingertips
down and the palms lifted.

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So spread the fingers,
lift the chest.

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Peek at me if you need to.

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And then slowly melt it
back down, belly to the thigh

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and then hands to the earth.

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Here we go, inhale.

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Our twist, right fingertips 
up towards the sky.

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Big belly breath. Try to
find something new here.

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Maybe bending that
front knee a little more.

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Maybe reaching that
left heel back a little more

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or finding more
length in the neck.

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Good. Inhale in again,
wiggle the right fingertips.

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Activate. 
Exhale, slow and steady.

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Bring the right hand 
down to the earth.

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Great. Check it out
from here we're gonna

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just bend that left knee

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and walk it right 
back up to the front.

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Forward Fold.

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Good. Inhale, lift up halfway.

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Just find a little
undulation in the spine

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and then exhale, fold.

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Great. Slide the 
right toes back,

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left foot stays where it is.

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Big bend in that front knee.

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Strong legs and
when you're ready,

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from your core open up again.

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We're gonna keep the
fingertips down low.

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Shoulder blades come together.

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We lift up through the chest,
open the palms.

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Lift the heart, lift the chin,
take a deep breath in.

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Keep the shoulders relaxed
and then slow and steady,

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exhale, belly comes the thigh

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and then with control 
right hand to the earth.

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Inhale, left fingertips 
up towards the sky.

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Big twist, you got this.

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Try to find something new here.

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And then exhale,
release it down.

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Left hand down, step the
left foot back, Plank Pose.

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We got this.

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So hip points are gonna
come towards the shoulders.

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You're gonna just engage
so much that it feels like

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the hip points are
shining towards your armpits.

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We're gonna tug
back with the hands.

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We are turning on, hey-o

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that deep transverse 
abdominus here.

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As we pull the
hands back, hips forward.

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We're here in Plank for three.

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Static hold two.
You got this. One.

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Slow and steady
shift forward on the toes

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and lower all the
way to the belly.

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Good. Find your
version of Cobra here.

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Move with your breath.

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Inhaling to rise.

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And exhaling
to soften, with control.

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Good, hands
underneath the shoulders.

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Curl the toes under, inhale in.

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Exhale, press up, power up.

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Downward Facing Dog,
hips up high and back.

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Beautiful, inhale lift
the right leg up high.

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Exhale, step it forward.

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Pivot on the back foot. 
Inhale, rise up, Warrior I.

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Remember Warrior I?

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Lengthen your tailbone down,

187
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press into the outer
edge of your back foot.

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Everyone take your
left hand to just tap

189
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your left inner thigh
and engage, engage, engage.

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Back foot.

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Good, then left fingertips 
come back up. Inhale in.

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Exhale, we're gonna
bring the hands down.

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Interlace the fingertips.

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Draw the knuckles down and
away as you lift your chest.

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Breathe in.

196
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Stay strong in that back leg

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as you pull the
right hip crease,

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00:10:42,490 --> 00:10:45,270
slow exhale to
bring the heart forward.

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Gaze straight down,
hug the rib cage in

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so you feel that connection
through the front body.

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Then stay here,
gazing into a pond,

202
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or we're gonna bring
the crown of the head

203
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all the way down to the earth.

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Humble Warrior,
knuckles up towards the sky.

205
00:11:00,810 --> 00:11:02,918
Strong legs. You got this.

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Then trust your center,
activate through your core

207
00:11:10,480 --> 00:11:13,960
and then press into your
feet and slowly rise back up.

208
00:11:13,960 --> 00:11:17,440
Fingertips go down to come
up as we open up Warrior II.

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00:11:17,440 --> 00:11:19,300
Keep that front
knee bent, you got this.

210
00:11:19,300 --> 00:11:20,860
Pull the pinkies back,

211
00:11:20,860 --> 00:11:23,053
head over heart,
heart over pelvis here.

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00:11:23,980 --> 00:11:25,490
Now straighten
through the front leg,

213
00:11:25,490 --> 00:11:28,423
inhale, reach all
the way up and back.

214
00:11:29,930 --> 00:11:33,170
Exhale, Triangle, 
pull the right hip crease back.

215
00:11:33,170 --> 00:11:35,240
We're gonna send the
right fingertips down,

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00:11:35,240 --> 00:11:37,303
left fingertips
up towards the sky.

217
00:11:38,170 --> 00:11:41,694
Inhale in, spiral your 
heart up towards the sky.

218
00:11:41,694 --> 00:11:43,084
And exhale, stay here,

219
00:11:43,084 --> 00:11:45,260
lengthen through 
the crown of the head.

220
00:11:45,260 --> 00:11:46,717
Good, inhale in again.

221
00:11:47,723 --> 00:11:49,146
And slow exhale.

222
00:11:49,730 --> 00:11:51,920
Good, inhale in again.

223
00:11:51,920 --> 00:11:53,930
This time as you exhale,
bend your front knee.

224
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Right elbow comes to
the top of the right thigh.

225
00:11:58,060 --> 00:12:00,480
Option to bring right
fingertips down to the earth

226
00:12:00,480 --> 00:12:03,530
if that feels 
better for you today.

227
00:12:03,530 --> 00:12:04,585
Choose your move.

228
00:12:04,585 --> 00:12:07,640
Maybe left fingertips 
reach forward.

229
00:12:07,640 --> 00:12:09,450
We've plugged the
shoulder in and then send it

230
00:12:09,450 --> 00:12:12,430
all the way up past
the crown of the head.

231
00:12:12,430 --> 00:12:16,250
Extended Side Angle Pose,
breathe in here.

232
00:12:16,250 --> 00:12:17,323
And then breathe out.

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Let it bring you 
back to your lunge.

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Plant the palms,
step the right toes back.

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Inhale to look forward, 
shift forward.

236
00:12:23,910 --> 00:12:26,013
Exhale to lower down slowly.

237
00:12:27,180 --> 00:12:31,740
Inhale to rise up Cobra. 
Follow your breath.

238
00:12:31,740 --> 00:12:35,030
Exhale to soften
and float it down.

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Inhale in here. 
Curl the toes under, prepare.

240
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Exhale, strong Plank Pose.

241
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Inhale in again.

242
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Exhale, Downward Facing Dog.

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Good.

244
00:12:47,260 --> 00:12:49,700
Inhale, lift the
left leg up high.

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00:12:49,700 --> 00:12:52,820
Exhale, step it forward,
nice and easy.

246
00:12:52,820 --> 00:12:54,440
Pivot on the back foot.

247
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Inhale, rise up
strong legs, Warrior I.

248
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Actively press into the
outer edge of that right foot.

249
00:13:01,640 --> 00:13:02,870
Take your right hand.

250
00:13:02,870 --> 00:13:05,526
Just give a little tap
on the right inner thigh

251
00:13:05,526 --> 00:13:08,180
as you press it to the
outer edge of that right foot.

252
00:13:08,180 --> 00:13:11,416
Engage the whole leg.
Super strong.

253
00:13:11,416 --> 00:13:13,719
Inhale, right fingertips 
reach back up.

254
00:13:13,719 --> 00:13:16,779
As you exhale, 
just relax the shoulders.

255
00:13:18,280 --> 00:13:20,993
Good. Inhale. Lift the chest. 
Lift the chin, look up.

256
00:13:20,993 --> 00:13:23,210
Exhale, wiggle the fingertips.

257
00:13:23,210 --> 00:13:25,043
Take them behind you. Interlace.

258
00:13:25,043 --> 00:13:27,930
Knuckles draw down and away
here as you open the chest.

259
00:13:27,930 --> 00:13:29,833
Breathe in.

260
00:13:29,833 --> 00:13:32,222
Exhale. Pull the 
left hip grease back.

261
00:13:32,222 --> 00:13:34,410
Back leg is strong here.

262
00:13:34,410 --> 00:13:37,360
Rooted as we
send the hip forward,

263
00:13:37,360 --> 00:13:39,315
draw the rib cage in.

264
00:13:39,315 --> 00:13:41,330
Engage the core muscles.

265
00:13:41,330 --> 00:13:43,752
Draw in and up.

266
00:13:43,752 --> 00:13:45,710
Actively draw in and up.

267
00:13:45,710 --> 00:13:48,280
Good, lengthenthrough 
the neck, stay here

268
00:13:48,280 --> 00:13:52,009
or maybe taking it all
the way down, Humble Warrior.

269
00:13:53,130 --> 00:13:56,197
Strong legs, strong core.

270
00:13:58,390 --> 00:13:59,798
Full breath.

271
00:14:02,490 --> 00:14:04,930
Nice, inhale in from your core.

272
00:14:04,930 --> 00:14:08,530
Exhale, slowly rise up,
press into the legs,

273
00:14:08,530 --> 00:14:12,380
fingertips release down and
then up to open Warrior II.

274
00:14:12,380 --> 00:14:15,160
Keep that front
knee bent you can.

275
00:14:15,160 --> 00:14:17,099
Pull the pinkies back.

276
00:14:17,099 --> 00:14:19,940
Head over heart,
heart of her pelvis here.

277
00:14:19,940 --> 00:14:22,020
Good, Warrior II.

278
00:14:22,020 --> 00:14:23,960
And now straighten
through the front leg.

279
00:14:23,960 --> 00:14:26,560
Send the left
fingertips up and back.

280
00:14:26,560 --> 00:14:30,080
Feel that beautiful
stretch in the left hip flexor.

281
00:14:30,080 --> 00:14:31,274
And then here we go.

282
00:14:31,274 --> 00:14:33,480
Pulling the 
left hip crease back,

283
00:14:33,480 --> 00:14:36,080
keeping that front lease,
leg straight, excuse me,

284
00:14:36,080 --> 00:14:38,230
and we're gonna send 
the left fingertips down,

285
00:14:38,230 --> 00:14:41,470
right fingertips up,
Triangle Pose.

286
00:14:41,470 --> 00:14:43,217
Right toes are turned in.

287
00:14:44,280 --> 00:14:49,073
Hug the rib cage in, engage
your core, spiral from there.

288
00:14:50,660 --> 00:14:51,988
Inhale in here.

289
00:14:51,988 --> 00:14:54,964
Exhale to stay, 
you got this.

290
00:14:56,780 --> 00:14:58,853
And then inhale in again.

291
00:14:58,853 --> 00:15:00,970
Exhale, slowly bend 
the front knee,

292
00:15:00,970 --> 00:15:03,540
left elbow comes to
the top of the left thigh,

293
00:15:03,540 --> 00:15:05,113
Extended Side Angle.

294
00:15:06,050 --> 00:15:09,872
Maybe you take the left
fingertips down. Maybe not.

295
00:15:11,930 --> 00:15:14,330
Lengthen your tailbone
towards your right heel

296
00:15:14,330 --> 00:15:17,270
to take that big arch out
of the back. You got this.

297
00:15:17,270 --> 00:15:18,670
Right fingertips reach forward.

298
00:15:18,670 --> 00:15:20,060
Plug that shoulder into socket

299
00:15:20,060 --> 00:15:22,290
and maybe right
fingertips up and overhead.

300
00:15:22,290 --> 00:15:23,950
Everyone take a deep breath in.

301
00:15:23,950 --> 00:15:24,900
Smear that honey.

302
00:15:24,900 --> 00:15:26,040
And remember when we did that,

303
00:15:26,040 --> 00:15:28,280
open your heart up
towards the sky, you got this.

304
00:15:28,280 --> 00:15:30,750
And then exhale,
bring it all the way back

305
00:15:30,750 --> 00:15:32,470
down to your lunge. Awesome.

306
00:15:32,470 --> 00:15:35,023
Plant the palms.
Step it back, Plank Pose.

307
00:15:36,220 --> 00:15:39,060
Good from here, we're
gonna turn onto the right foot.

308
00:15:39,060 --> 00:15:42,090
Lift the right hip up high,
come into a Side Plank.

309
00:15:42,090 --> 00:15:43,320
Take a deep breath in here.

310
00:15:43,320 --> 00:15:46,350
Bend your left knee
for a kickstand here,

311
00:15:46,350 --> 00:15:49,430
left foot on the ground.
Otherwise we're stacked here.

312
00:15:49,430 --> 00:15:51,500
Or maybe today
we lift the top leg

313
00:15:51,500 --> 00:15:54,084
just for a little fun challenge.

314
00:15:55,570 --> 00:15:59,440
Finding your breath
and then slow and steady

315
00:15:59,440 --> 00:16:00,620
bring it back to center.

316
00:16:00,620 --> 00:16:02,140
Take a break in 
between if you need to

317
00:16:02,140 --> 00:16:04,210
otherwise right
to the other side.

318
00:16:04,210 --> 00:16:07,110
And again, kickstand,
maybe leg lift,

319
00:16:07,110 --> 00:16:11,403
or maybe you come to little
tree leg, lifting the hips.

320
00:16:12,690 --> 00:16:14,523
Find what feels good.

321
00:16:16,720 --> 00:16:19,940
And then slowly making
your way back to Plank.

322
00:16:19,940 --> 00:16:21,703
Inhale to look forward,
shift forward.

323
00:16:21,703 --> 00:16:25,669
Exhale, belly to Cobra or
Chaturanga to Upward Facing Dog.

324
00:16:26,800 --> 00:16:29,293
Use your inhale
to open your heart.

325
00:16:30,180 --> 00:16:33,843
And use your exhale to
soften and lower it down.

326
00:16:35,290 --> 00:16:37,704
Press up to all fours from here.

327
00:16:39,160 --> 00:16:41,580
Tabletop Position, 
and you're just gonna start

328
00:16:41,580 --> 00:16:45,240
to move the hips in this
Tabletop Position left to right,

329
00:16:45,240 --> 00:16:48,093
but try to make 
a figure eight. (chuckles)

330
00:16:49,290 --> 00:16:50,720
It should feel really good.

331
00:16:50,720 --> 00:16:52,933
It's a little weird
at first, figure eight.

332
00:16:53,870 --> 00:16:57,740
And I love this gesture because,
one, it feels really good,

333
00:16:57,740 --> 00:17:01,210
after Warriors and
all the lunge work.

334
00:17:01,210 --> 00:17:03,750
But it's also one of
those gestures on the mat

335
00:17:03,750 --> 00:17:05,190
that is not about the pose,

336
00:17:05,190 --> 00:17:07,680
it really is
about the sensation.

337
00:17:07,680 --> 00:17:12,664
So slow it down,
creating your figure eight.

338
00:17:14,490 --> 00:17:17,634
Continuing to

339
00:17:17,634 --> 00:17:21,256
be aware of the 
quality of your breath.

340
00:17:26,370 --> 00:17:29,600
Nice, then come back to center,
walk the knees together,

341
00:17:29,600 --> 00:17:33,643
swing the legs to one side
and we'll transition to a seat.

342
00:17:38,050 --> 00:17:40,730
Alright, from here we're
gonna bring the right foot up,

343
00:17:40,730 --> 00:17:42,530
left leg stays long.

344
00:17:42,530 --> 00:17:44,610
You're gonna
bring your left hand

345
00:17:44,610 --> 00:17:46,740
to catch you right foot.

346
00:17:46,740 --> 00:17:48,614
And if you're like, 
"Uh, no ma'am,"

347
00:17:48,614 --> 00:17:50,931
then top of the left shin.

348
00:17:52,090 --> 00:17:53,393
So here or here.

349
00:17:54,230 --> 00:17:57,950
Then I'm gonna take my
right elbow and my right fist

350
00:17:57,950 --> 00:18:00,180
and bring it back
down to the ground.

351
00:18:00,180 --> 00:18:03,123
So I'm kind of leaning
back here, here or here.

352
00:18:04,100 --> 00:18:06,570
Now from here, 
I'm gonna bend my left knee

353
00:18:06,570 --> 00:18:10,110
and I'm gonna use my
left foot on the ground

354
00:18:10,110 --> 00:18:13,490
and my left foot
kind of guiding my knee

355
00:18:13,490 --> 00:18:17,200
or my foot to find a massage.

356
00:18:17,200 --> 00:18:21,673
What? Yes, on the outer hip.

357
00:18:22,870 --> 00:18:24,840
On the glute, on the piriformis.

358
00:18:24,840 --> 00:18:26,144
And I'm moving around here,

359
00:18:26,144 --> 00:18:28,779
again, focusing on 
the sensation.

360
00:18:35,500 --> 00:18:36,763
It feels good to me.

361
00:18:38,040 --> 00:18:40,950
And then slowly release,
come back up

362
00:18:40,950 --> 00:18:42,030
and we'll take it
to the other side.

363
00:18:42,030 --> 00:18:43,800
Extend the right leg out.

364
00:18:43,800 --> 00:18:45,040
You're gonna bring
the left hand behind you.

365
00:18:45,040 --> 00:18:49,523
Grab your left foot with
your right hand or your shin.

366
00:18:51,000 --> 00:18:52,643
Then lean back.

367
00:18:54,240 --> 00:18:55,690
Now bend your
right knee and we're,

368
00:18:55,690 --> 00:18:58,550
again, we're gonna use
the left fist and forearm

369
00:18:58,550 --> 00:19:00,190
the right foot
and then, of course,

370
00:19:00,190 --> 00:19:02,280
your right hand is
gonna guide the way

371
00:19:02,280 --> 00:19:04,712
to find soft, easy movement.

372
00:19:05,870 --> 00:19:09,090
And I suppose you can
try this on your hand,

373
00:19:09,090 --> 00:19:11,400
but I recommend
coming down onto the forearm

374
00:19:11,400 --> 00:19:16,326
to get into all
the right places.

375
00:19:21,410 --> 00:19:25,408
Deep tissue massage 
on Day 29?

376
00:19:25,408 --> 00:19:27,255
But of course.

377
00:19:33,700 --> 00:19:35,980
Alright, nice work.

378
00:19:35,980 --> 00:19:37,600
We're gonna let that go,

379
00:19:37,600 --> 00:19:40,870
and we're gonna come
all the way up to seated.

380
00:19:40,870 --> 00:19:43,000
We're gonna cross the ankles,

381
00:19:43,000 --> 00:19:45,190
come all the way
through to all fours

382
00:19:45,190 --> 00:19:46,930
and then walk the knees back,

383
00:19:46,930 --> 00:19:48,580
come all the way
onto your belly.

384
00:19:50,010 --> 00:19:52,180
Interlace the
fingertips one last time

385
00:19:52,180 --> 00:19:53,461
press into the tops of the feet.

386
00:19:53,461 --> 00:19:56,064
Inhale to open the chest.

387
00:19:56,064 --> 00:19:57,460
Exhale to tuck the chin,

388
00:19:57,460 --> 00:19:59,950
find length in
the back of the neck.

389
00:19:59,950 --> 00:20:00,900
Inhale in here.

390
00:20:00,900 --> 00:20:03,360
As you exhale, lift the toes,

391
00:20:03,360 --> 00:20:05,700
lift from the inner thighs.

392
00:20:05,700 --> 00:20:07,072
Then stay here
lifted in the legs

393
00:20:07,072 --> 00:20:10,570
as you release the bind and
send your fingertips forward.

394
00:20:10,570 --> 00:20:13,330
We're here in a
superhero pose, flying,

395
00:20:13,330 --> 00:20:14,700
looking down at the ground,

396
00:20:14,700 --> 00:20:16,820
recruiting the
muscles of the core here

397
00:20:16,820 --> 00:20:18,330
as we lift the limbs.

398
00:20:18,330 --> 00:20:20,443
Beautiful, breathe deep here.

399
00:20:21,500 --> 00:20:26,170
And then slowly release
bringing the right ear down

400
00:20:26,170 --> 00:20:28,500
hands to come to a pillow here.

401
00:20:28,500 --> 00:20:31,323
And you're just gonna
bring the big toes into touch.

402
00:20:32,210 --> 00:20:33,290
Heels splay out,

403
00:20:33,290 --> 00:20:35,440
and we rock the hips
a little side to side.

404
00:20:36,840 --> 00:20:39,200
Now close your eyes
and start to really

405
00:20:39,200 --> 00:20:41,352
listen to the
sound of your breath.

406
00:20:42,500 --> 00:20:44,405
Turn onto your left ear.

407
00:20:46,820 --> 00:20:50,443
Listen to the sound of
your breath. Trust that sound.

408
00:20:52,120 --> 00:20:56,298
Trust that friend.
That friend is very trustworthy.

409
00:20:59,920 --> 00:21:02,390
Then lift the head gently,
come onto the elbow.

410
00:21:02,390 --> 00:21:06,604
Shift your weight to one
side and roll onto your back.

411
00:21:10,710 --> 00:21:12,935
Hug the knees into the chest.

412
00:21:14,450 --> 00:21:17,228
Find what feels good.
Rock a little side to side.

413
00:21:23,260 --> 00:21:25,819
Then extend the 
left leg out long, inhale in.

414
00:21:25,819 --> 00:21:29,355
Exhale, guide the 
right knee across

415
00:21:29,355 --> 00:21:30,820
over towards the
left side of your mat.

416
00:21:30,820 --> 00:21:33,250
You can open up
through your right wing here.

417
00:21:33,250 --> 00:21:37,910
Breathe deep a little,
Reclined Twist, supine twist.

418
00:21:44,330 --> 00:21:45,750
And then follow your breath.

419
00:21:45,750 --> 00:21:48,923
Back to center, switch
it out. Left knee comes up.

420
00:21:49,960 --> 00:21:53,063
Follow your breath into
the twist on this side.

421
00:22:02,708 --> 00:22:04,940
And then follow your
breath back to center.

422
00:22:04,940 --> 00:22:08,070
Three to five breaths
here to just ask yourself

423
00:22:08,070 --> 00:22:10,440
what else would feel
good in this moment?

424
00:22:10,440 --> 00:22:15,840
Happy Baby, 
some core work, a Bridge Pose.

425
00:22:15,840 --> 00:22:18,610
We've done a lot
of Bridge Poses.

426
00:22:18,610 --> 00:22:20,600
And I'm going to
do the same thing.

427
00:22:20,600 --> 00:22:23,070
Just look into your vocabulary.

428
00:22:23,070 --> 00:22:25,670
So things that you already know,

429
00:22:25,670 --> 00:22:28,640
and see what would
you like to select.

430
00:22:28,640 --> 00:22:32,070
And if it's straight to
Shavasana here, for you, great.

431
00:22:32,070 --> 00:22:35,620
Extend the legs out long,
arms rest gently at your side,

432
00:22:35,620 --> 00:22:37,414
three to five breaths here.

433
00:23:13,400 --> 00:23:14,610
Take your time.

434
00:23:14,610 --> 00:23:18,593
I will meet you with
the legs extended out long.

435
00:23:20,170 --> 00:23:22,830
Good stretch, Benji!

436
00:23:22,830 --> 00:23:24,970
And the arms 
either resting gently

437
00:23:24,970 --> 00:23:28,653
at your sides or
hands on the body.

438
00:23:31,010 --> 00:23:34,993
Close your eyes,
inhale lots of love in.

439
00:23:36,060 --> 00:23:40,600
And as you exhale, 
just welcome this word, trust,

440
00:23:40,600 --> 00:23:43,897
to be your blanket.
(chuckles)

441
00:23:45,760 --> 00:23:47,766
Trust yourself.

442
00:23:49,674 --> 00:23:52,274
And trust this process.

443
00:23:57,685 --> 00:24:00,360
I've said it before,
but I will continue to say it,

444
00:24:00,360 --> 00:24:03,597
but you're my 
hero for showing up,

445
00:24:03,597 --> 00:24:06,440
for being brave enough, really,

446
00:24:06,440 --> 00:24:10,930
to cultivate this time 
and a really honest,

447
00:24:10,930 --> 00:24:13,920
authentic, meaningful
practice that is, of course,

448
00:24:13,920 --> 00:24:16,130
going to influence
all of your relationships

449
00:24:16,130 --> 00:24:20,790
and all your other
movement off the mat,

450
00:24:20,790 --> 00:24:26,178
and in the rest
of your daily life.

451
00:24:38,010 --> 00:24:40,020
Allow your body to
get really heavy here

452
00:24:40,020 --> 00:24:43,395
just for one more beat.

453
00:24:50,770 --> 00:24:52,853
Then inhale in deeply.

454
00:24:53,910 --> 00:24:58,323
As you exhale start to wiggle
the fingertips and the toes.

455
00:25:01,470 --> 00:25:04,820
And when you're ready to
draw the palms together,

456
00:25:04,820 --> 00:25:07,430
thumbs up to third eye.

457
00:25:07,430 --> 00:25:10,933
Day 29 in the books.

458
00:25:12,150 --> 00:25:14,500
I love you so much.

459
00:25:14,500 --> 00:25:16,403
Thank you, thank you, thank you.

460
00:25:17,590 --> 00:25:20,033
Tomorrow is Day 30.

461
00:25:21,140 --> 00:25:22,789
I will see you then.

462
00:25:24,550 --> 00:25:26,623
One final breath in.

463
00:25:27,674 --> 00:25:31,239
And exhale with 
the invitation to whisper

464
00:25:32,400 --> 00:25:34,388
Namaste.

465
00:25:35,614 --> 00:25:39,574
(soft upbeat music)