- Hello everyone and
welcome back to Move.

It is Day 29.

Yes!

Trust. Let's get started.

(soft upbeat music)

Alrighty, my sweet friends.

So to begin, today's practice,

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

to be lying down or 
in a cross-legged seat

or kneeling, maybe, 
not for everyone.

And then whatever you chose,

beautiful, trust that
was the right decision.

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

Hand on the heart maybe,

hand on the belly or
both hands on the belly

or palms resting
gently on the legs.

Close your eyes.

Trust that you
made the right decision

and trust that you
are meant to be here.

And I sure do hope that

you have felt a sense of
belonging on this journey.

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

just a little invitation
to close your eyes here

and hear me when I invite you,

to quietly whisper, "I belong."

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

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

and just quietly
whisper to yourself.

You can say it in your head

or you can whisper
it out loud, softly,

"I belong."

And then just kind of sit
with whatever just happened.

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

You had some resistance.

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

Start to deepen
your breath, gently.

Trust the breath.

So if you're
ever in a tight spot,

remember the breath
always comes first.

If you were in a,

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

what to do next,
start with your breath

and allow it to move you.

Whatever position
you chose to start in

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

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

Nice reaching up and overhead.

Just waking up the senses here,

creating more
awareness of your body.

More awareness of your breath

and your relationship to
your body and your breath.

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

to Downward Facing Dog. 
So take your time.

How you get there
is entirely up to you.

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

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

You might say a little prayer.

You might interlace the fingertips
and do some wrist work

or maybe taking the
hands to the ground.

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

but that's where we'll meet.

In let's say,
three to five breaths.

And really take your time.

If you're like a little confused

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

It's intentional.
You just take your time

and meet me in
Downward Facing Dog.

And when you get there

can start to find soft,
easy movement here.

You can bend the knees,
press into the fingertips.

Check in with
the upper arm bones

as they externally rotate out.

And again, just a reminder

to find a little
internal rotation

of the inner thighs
and it could be Day 29.

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

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

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

Alright. From
Downward Facing Dog,

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

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

criss-cross steps,
maybe a little hop.

We'll meet
Forward Fold at the top.

Take a few breaths here
to find soft, easy movement

that feels good for you.

Ground through the feet firmly,

be specific with your feet.

And then we'll
bring it back to center.

Again, really specific 
through the feet.

So you're cultivating,
really, this grounding

sense of grounding 
with your feet

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

Bend them a little bit
more than you have right now

and then slowly
roll up to stand.

And feel that cultivation
of that grounded-ness

from your feet as you
lift up through the kneecaps,

as you engage through 
the quadriceps, the outer hips.

And we lift up
through the waistline.

Feel that upward current of
energy through the front body

as you stand tall
in Mountain Pose,

and this grounding as you
melt the shoulder blades down,

spread the fingertips,
bring some energy to the hands

and lift up through
the crown of the head.

Lovely. Inhale, 
reach for the sky here.

As you exhale,
release the fingertips down

to interlace behind you.

Knuckles draw 
down and away here.

Open up through the chest. 
Inhale, look up.

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

knuckles up towards 
the sky, Forward Fold.

Slight or generous 
bend in the knees.

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

As the knuckles reach up,

come back through
center and turn your gaze

to look to the left.

Great. Come back to center.

Release the
fingertips to the mat,

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

And then slide the left foot back.

Right foot stays where it is,
right knee bent.

Inhale, open up 
through the chest.

This time instead of fingertips
going up and overhead

for our high lunge,

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

So spread the fingers,
lift the chest.

Peek at me if you need to.

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

and then hands to the earth.

Here we go, inhale.

Our twist, right fingertips 
up towards the sky.

Big belly breath. Try to
find something new here.

Maybe bending that
front knee a little more.

Maybe reaching that
left heel back a little more

or finding more
length in the neck.

Good. Inhale in again,
wiggle the right fingertips.

Activate. 
Exhale, slow and steady.

Bring the right hand 
down to the earth.

Great. Check it out
from here we're gonna

just bend that left knee

and walk it right 
back up to the front.

Forward Fold.

Good. Inhale, lift up halfway.

Just find a little
undulation in the spine

and then exhale, fold.

Great. Slide the 
right toes back,

left foot stays where it is.

Big bend in that front knee.

Strong legs and
when you're ready,

from your core open up again.

We're gonna keep the
fingertips down low.

Shoulder blades come together.

We lift up through the chest,
open the palms.

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

Keep the shoulders relaxed
and then slow and steady,

exhale, belly comes the thigh

and then with control 
right hand to the earth.

Inhale, left fingertips 
up towards the sky.

Big twist, you got this.

Try to find something new here.

And then exhale,
release it down.

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

We got this.

So hip points are gonna
come towards the shoulders.

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

the hip points are
shining towards your armpits.

We're gonna tug
back with the hands.

We are turning on, hey-o

that deep transverse 
abdominus here.

As we pull the
hands back, hips forward.

We're here in Plank for three.

Static hold two.
You got this. One.

Slow and steady
shift forward on the toes

and lower all the
way to the belly.

Good. Find your
version of Cobra here.

Move with your breath.

Inhaling to rise.

And exhaling
to soften, with control.

Good, hands
underneath the shoulders.

Curl the toes under, inhale in.

Exhale, press up, power up.

Downward Facing Dog,
hips up high and back.

Beautiful, inhale lift
the right leg up high.

Exhale, step it forward.

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

Remember Warrior I?

Lengthen your tailbone down,

press into the outer
edge of your back foot.

Everyone take your
left hand to just tap

your left inner thigh
and engage, engage, engage.

Back foot.

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

Exhale, we're gonna
bring the hands down.

Interlace the fingertips.

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

Breathe in.

Stay strong in that back leg

as you pull the
right hip crease,

slow exhale to
bring the heart forward.

Gaze straight down,
hug the rib cage in

so you feel that connection
through the front body.

Then stay here,
gazing into a pond,

or we're gonna bring
the crown of the head

all the way down to the earth.

Humble Warrior,
knuckles up towards the sky.

Strong legs. You got this.

Then trust your center,
activate through your core

and then press into your
feet and slowly rise back up.

Fingertips go down to come
up as we open up Warrior II.

Keep that front
knee bent, you got this.

Pull the pinkies back,

head over heart,
heart over pelvis here.

Now straighten
through the front leg,

inhale, reach all
the way up and back.

Exhale, Triangle, 
pull the right hip crease back.

We're gonna send the
right fingertips down,

left fingertips
up towards the sky.

Inhale in, spiral your 
heart up towards the sky.

And exhale, stay here,

lengthen through 
the crown of the head.

Good, inhale in again.

And slow exhale.

Good, inhale in again.

This time as you exhale,
bend your front knee.

Right elbow comes to
the top of the right thigh.

Option to bring right
fingertips down to the earth

if that feels 
better for you today.

Choose your move.

Maybe left fingertips 
reach forward.

We've plugged the
shoulder in and then send it

all the way up past
the crown of the head.

Extended Side Angle Pose,
breathe in here.

And then breathe out.

Let it bring you 
back to your lunge.

Plant the palms,
step the right toes back.

Inhale to look forward, 
shift forward.

Exhale to lower down slowly.

Inhale to rise up Cobra. 
Follow your breath.

Exhale to soften
and float it down.

Inhale in here. 
Curl the toes under, prepare.

Exhale, strong Plank Pose.

Inhale in again.

Exhale, Downward Facing Dog.

Good.

Inhale, lift the
left leg up high.

Exhale, step it forward,
nice and easy.

Pivot on the back foot.

Inhale, rise up
strong legs, Warrior I.

Actively press into the
outer edge of that right foot.

Take your right hand.

Just give a little tap
on the right inner thigh

as you press it to the
outer edge of that right foot.

Engage the whole leg.
Super strong.

Inhale, right fingertips 
reach back up.

As you exhale, 
just relax the shoulders.

Good. Inhale. Lift the chest. 
Lift the chin, look up.

Exhale, wiggle the fingertips.

Take them behind you. Interlace.

Knuckles draw down and away
here as you open the chest.

Breathe in.

Exhale. Pull the 
left hip grease back.

Back leg is strong here.

Rooted as we
send the hip forward,

draw the rib cage in.

Engage the core muscles.

Draw in and up.

Actively draw in and up.

Good, lengthenthrough 
the neck, stay here

or maybe taking it all
the way down, Humble Warrior.

Strong legs, strong core.

Full breath.

Nice, inhale in from your core.

Exhale, slowly rise up,
press into the legs,

fingertips release down and
then up to open Warrior II.

Keep that front
knee bent you can.

Pull the pinkies back.

Head over heart,
heart of her pelvis here.

Good, Warrior II.

And now straighten
through the front leg.

Send the left
fingertips up and back.

Feel that beautiful
stretch in the left hip flexor.

And then here we go.

Pulling the 
left hip crease back,

keeping that front lease,
leg straight, excuse me,

and we're gonna send 
the left fingertips down,

right fingertips up,
Triangle Pose.

Right toes are turned in.

Hug the rib cage in, engage
your core, spiral from there.

Inhale in here.

Exhale to stay, 
you got this.

And then inhale in again.

Exhale, slowly bend 
the front knee,

left elbow comes to
the top of the left thigh,

Extended Side Angle.

Maybe you take the left
fingertips down. Maybe not.

Lengthen your tailbone
towards your right heel

to take that big arch out
of the back. You got this.

Right fingertips reach forward.

Plug that shoulder into socket

and maybe right
fingertips up and overhead.

Everyone take a deep breath in.

Smear that honey.

And remember when we did that,

open your heart up
towards the sky, you got this.

And then exhale,
bring it all the way back

down to your lunge. Awesome.

Plant the palms.
Step it back, Plank Pose.

Good from here, we're
gonna turn onto the right foot.

Lift the right hip up high,
come into a Side Plank.

Take a deep breath in here.

Bend your left knee
for a kickstand here,

left foot on the ground.
Otherwise we're stacked here.

Or maybe today
we lift the top leg

just for a little fun challenge.

Finding your breath
and then slow and steady

bring it back to center.

Take a break in 
between if you need to

otherwise right
to the other side.

And again, kickstand,
maybe leg lift,

or maybe you come to little
tree leg, lifting the hips.

Find what feels good.

And then slowly making
your way back to Plank.

Inhale to look forward,
shift forward.

Exhale, belly to Cobra or
Chaturanga to Upward Facing Dog.

Use your inhale
to open your heart.

And use your exhale to
soften and lower it down.

Press up to all fours from here.

Tabletop Position, 
and you're just gonna start

to move the hips in this
Tabletop Position left to right,

but try to make 
a figure eight. (chuckles)

It should feel really good.

It's a little weird
at first, figure eight.

And I love this gesture because,
one, it feels really good,

after Warriors and
all the lunge work.

But it's also one of
those gestures on the mat

that is not about the pose,

it really is
about the sensation.

So slow it down,
creating your figure eight.

Continuing to

be aware of the 
quality of your breath.

Nice, then come back to center,
walk the knees together,

swing the legs to one side
and we'll transition to a seat.

Alright, from here we're
gonna bring the right foot up,

left leg stays long.

You're gonna
bring your left hand

to catch you right foot.

And if you're like, 
"Uh, no ma'am,"

then top of the left shin.

So here or here.

Then I'm gonna take my
right elbow and my right fist

and bring it back
down to the ground.

So I'm kind of leaning
back here, here or here.

Now from here, 
I'm gonna bend my left knee

and I'm gonna use my
left foot on the ground

and my left foot
kind of guiding my knee

or my foot to find a massage.

What? Yes, on the outer hip.

On the glute, on the piriformis.

And I'm moving around here,

again, focusing on 
the sensation.

It feels good to me.

And then slowly release,
come back up

and we'll take it
to the other side.

Extend the right leg out.

You're gonna bring
the left hand behind you.

Grab your left foot with
your right hand or your shin.

Then lean back.

Now bend your
right knee and we're,

again, we're gonna use
the left fist and forearm

the right foot
and then, of course,

your right hand is
gonna guide the way

to find soft, easy movement.

And I suppose you can
try this on your hand,

but I recommend
coming down onto the forearm

to get into all
the right places.

Deep tissue massage 
on Day 29?

But of course.

Alright, nice work.

We're gonna let that go,

and we're gonna come
all the way up to seated.

We're gonna cross the ankles,

come all the way
through to all fours

and then walk the knees back,

come all the way
onto your belly.

Interlace the
fingertips one last time

press into the tops of the feet.

Inhale to open the chest.

Exhale to tuck the chin,

find length in
the back of the neck.

Inhale in here.

As you exhale, lift the toes,

lift from the inner thighs.

Then stay here
lifted in the legs

as you release the bind and
send your fingertips forward.

We're here in a
superhero pose, flying,

looking down at the ground,

recruiting the
muscles of the core here

as we lift the limbs.

Beautiful, breathe deep here.

And then slowly release
bringing the right ear down

hands to come to a pillow here.

And you're just gonna
bring the big toes into touch.

Heels splay out,

and we rock the hips
a little side to side.

Now close your eyes
and start to really

listen to the
sound of your breath.

Turn onto your left ear.

Listen to the sound of
your breath. Trust that sound.

Trust that friend.
That friend is very trustworthy.

Then lift the head gently,
come onto the elbow.

Shift your weight to one
side and roll onto your back.

Hug the knees into the chest.

Find what feels good.
Rock a little side to side.

Then extend the 
left leg out long, inhale in.

Exhale, guide the 
right knee across

over towards the
left side of your mat.

You can open up
through your right wing here.

Breathe deep a little,
Reclined Twist, supine twist.

And then follow your breath.

Back to center, switch
it out. Left knee comes up.

Follow your breath into
the twist on this side.

And then follow your
breath back to center.

Three to five breaths
here to just ask yourself

what else would feel
good in this moment?

Happy Baby, 
some core work, a Bridge Pose.

We've done a lot
of Bridge Poses.

And I'm going to
do the same thing.

Just look into your vocabulary.

So things that you already know,

and see what would
you like to select.

And if it's straight to
Shavasana here, for you, great.

Extend the legs out long,
arms rest gently at your side,

three to five breaths here.

Take your time.

I will meet you with
the legs extended out long.

Good stretch, Benji!

And the arms 
either resting gently

at your sides or
hands on the body.

Close your eyes,
inhale lots of love in.

And as you exhale, 
just welcome this word, trust,

to be your blanket.
(chuckles)

Trust yourself.

And trust this process.

I've said it before,
but I will continue to say it,

but you're my 
hero for showing up,

for being brave enough, really,

to cultivate this time 
and a really honest,

authentic, meaningful
practice that is, of course,

going to influence
all of your relationships

and all your other
movement off the mat,

and in the rest
of your daily life.

Allow your body to
get really heavy here

just for one more beat.

Then inhale in deeply.

As you exhale start to wiggle
the fingertips and the toes.

And when you're ready to
draw the palms together,

thumbs up to third eye.

Day 29 in the books.

I love you so much.

Thank you, thank you, thank you.

Tomorrow is Day 30.

I will see you then.

One final breath in.

And exhale with 
the invitation to whisper

Namaste.

(soft upbeat music)