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- Hi everyone, 
welcome back.

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It's Day 20, and
today is a Restore day.

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Yes, yes.

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So bring a blanket or
a pillow if you have it.

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If not, no worries.

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Let's get started.

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(light music)

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Alright, come on
down to the ground.

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This is a nice low to
the ground practice for ya.

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We're gonna start on our backs.

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Yay!

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Come on down to the ground.

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Keep your pillow, if you brought
one, to the side for now.

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And we're just gonna come
into a little low Bridge set,

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so bend the knees, bring the 
soles of the feet to the ground.

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We're just gonna keep
it nice and low today.

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When you're ready, inhale in. 
Drop the tailbone down to start.

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So there's a little
spaciousness between

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your low back and the mat.

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And then on an exhale, 
tilt the pelvis,

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lift the tailbone up,

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press into all 
four corners of the feet

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and try to really roll through
the low back and the mid back.

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And then just bring it, 
about halfway, all the way up.

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And then roll it down.

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And then I'll invite you 
to close your eyes

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or soften your gaze.

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And just roll up and 
down here, nice and slow,

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as you start to tune in 
to the sound of your breath.

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And then gently release that.
Send your left leg out long.

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Squeeze your right
knee up into your chest.

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Take a deep breath in.

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And a long breath out.

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And then switch, 
extend your right leg out long.

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And hug your left knee
up and into your chest.

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And then release.

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Hug both knees
up into the chest.

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Squeeze.

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Breathe in.

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Breathe out.

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Breathe in.

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Breathe out.
Release the legs out long.

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Center yourself on the
yoga mat or on the earth.

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And inhale, 
reach the arms up and

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overhead for a 
big full body stretch.

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You can close your eyes and
keep your gaze soft here today.

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I'll just start to point and
flex the feet, nice and slow.

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Let your body be heavy.

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And then rotate
the ankles one way,

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and then the other as you
continue to breathe deeply.

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And then gently float the palms,
the arms face down.

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And hug both knees
once again into the chest.

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Interlace the fingertips 
around the shins.

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Squeeze the legs
up towards the chest.

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And then release the left foot.

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Cross the right ankle
over the top of the left thigh.

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Thread the needle here.

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Press your right elbow
into your right inner thigh.

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And flex your left foot 
and your right foot.

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Squeeze the legs towards 
your chest. Close your eyes.

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And you can find some soft,
gentle movement here.

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Rocking the legs 
a little to the right,

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and gently to the left
if that feels good.

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Breathe.

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And then release and switch.

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Right foot down.

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Cross the left leg.

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Thread the needle.

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And find what feels good here.

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Flex your feet.

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And then slowly release.

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Send the legs
out long once again.

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Now we're gonna 
walk our heels towards

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the bottom left corner of our mat.

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And then press into your head,
and just kind of shimmy

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your shoulders towards
the top left corner of your mat.

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So you start 
to feel this opening

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through the right side waist.

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Then you're going to
reach your arms all the way up.

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Grab your right wrist 
with your left hand.

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And we're gonna slowly lengthen,

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creating this crescent
moon shape in the body.

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Breathe deep here.
In through the nose.

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And out through the nose.

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And if you want, you can cross
the right ankle over the top

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of the left ankle here for a
little bit of a deeper stretch.

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Breathe.

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And slowly, let's bring
everything back through center.

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And take it to the other side.

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Feeling that nice opening
through the left side waist.

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Letting the body be heavy.
You can close the eyes.

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And maybe crossing that
left ankle over the right

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if that feels good
in your body today.

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Breathe deep.

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Use this time to center

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one present moment 
leading to the next.

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Cool, slowly release.

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Bring everything back to center.

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We're gonna hug the knees 
into the chest one more time.

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And this time, allow the 
knees to fall to the right side

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for a Reclined Twist.

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So take a deep breath in here.

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You're gonna bring the
left elbow to Cactus Arms.

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And then option today
to bring the left knee up,

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and bring the 
left foot up and over

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to plant in front of 
the top of the right thigh.

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And you can use your 
right hand to guide it there

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and even hold it there.

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And then when you're there,

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you can draw 
the left thigh bone,

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the left femur out,
and hug it into the hip socket.

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And breathe deep here.

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Just an option.

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A little 
figure-four Reclined Twist.

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Relax your shoulders.

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Breathe.

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And then slowly release,

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and we'll take it 
to the other side.

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Hugging the
knees into the chest.

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And first coming into
that Reclined Twist.

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Breathe deep.
And you can stay here.

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Bend your right elbow.

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Breathing into the twist.

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Or option to lift
the right knee up.

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Bring that right knee 
over to the earth,

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in front of the left thigh.

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And then actively 
hug that right femur in

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as you send it out.

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And you can use your 
left hand here to kind of

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hold it in place.

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Give it some stability.

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Breathe deep.

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Nice.

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And then slowly release.

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Option, if you're feeling 
slow and sleepy today,

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you can turn to one side, 
Fetal Position,

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and press up to all fours

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or if you'd like the massage,

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you can rock up and down 
the length of your spine.

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And we'll come to
meet on all fours.

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Right away, take it away.

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Extended Child's Pose.
Knees wide.

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Heart melts.
Forehead melts.

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Close your eyes here.

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And take a deep breath in.

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And as you exhale,
relax your shoulders.

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Inhale deeply.

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And exhale completely.

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Send some awareness to your
low back as you breathe in.

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And as you breathe out.

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Just take a few more 
breaths here. Close your eyes.

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And if you like, you may whisper

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this affirmation,

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"I am enough."

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"I am enough."

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And then press into your
fingerprints to slowly rise up.

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You're gonna stay on the elbows,

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but you're gonna walk them
underneath the shoulders.

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Then you're gonna walk the
knees in underneath the hips.

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And we're just gonna 
do a little modified Cat-Cow

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here on the forearm.

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So you're gonna inhale,
drop the belly. Open the chest.

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And exhale,
round through,

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chin to chest. 
Close your eyes.

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And move through this pattern
with the sound of your breath.

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Soft and sweetly.

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And then inhale
to neutral spine.

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We're gonna walk the
knees back for Puppy Posture.

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Opening through the chest.

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Sending the
tailbone up to the sky.

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Forehead melts
towards the ground.

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Breathe into your belly.

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And then carve a
line with your nose.

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Slide through to home base.

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Come onto your 
hip points, your belly.

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You're just gonna bend the
left knee all the way up into

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a little half Froggy Pose here.

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Breathing deep here.

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And if you want,
you can plant the palms

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and rest your forehead on the
tops of the backs of the hands.

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Or maybe you get a deeper
stretch by lengthening up here

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in a little Sphinx Posture.

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Take a deep breath
in wherever you are.

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And then slowly,
we'll release that.

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And just take it 
to the other side.

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Bending the right knee.

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Finding what
feels good on this side.

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And then slowly
release the right leg,

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and press into the palms.
Come up to all fours.

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Walk the knees up
towards the wrists.

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Cross one ankle over the other,
and come through to a seat.

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Sit up nice and tall here, 
Sukhasana.

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Inhale in deeply.

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And exhale completely.

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Tuck the chin,
round through the spine.

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And then walk your
fingertips forward,

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spider fingers all the way 
out as far as you can go.

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As far as you can go.
Reach, reach, reach.

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And then take a breath.

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And then release it, walk the 
fingertips all the way back.

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Switch the cross of your legs.

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And same thing, drop the chin.

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Surrender. 
Walk the fingertips out

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as far as you can go,
and then take a deep breath in.

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And a long, long breath out.

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Walk it back in.

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Send both legs out.

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Recruit your pillow 
if you brought one.

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And bring it right
up to the low belly.

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Flex the feet. Inhale to 
reach all the way up.

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And then exhale,

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think up and over as you reach
towards the shins, the ankles,

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the toes, or the
outer edges of the feet.

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Inhale to look forward.

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And exhale to bow the head in.

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Seated Forward Fold
for three slow breaths.

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After three slow breaths, 
begin to release.

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You're gonna take your 
pillow and now bring it

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to wherever you 
want it for your head

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or maybe underneath your knees.

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You can roll all the way down.
Skip the core roll down

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or if you want to today, 
point the toes.

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Draw the navel back,
and find that transition.

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Allow your head to
come onto your pillow,

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and we're gonna 
bend the knees

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and walk the feet together.

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Open the knees wide.

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Reclined Cobbler's Pose
or Reclined Baddha Konasana,

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Supta Baddha Konasana.

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And left hand's 
gonna come to the heart

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and right hand 
to the belly here.

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And relax your shoulders.

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This is it.

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What?

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Inhale in deeply.

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And exhale completely, 
closing the eyes.

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And just allowing yourself
to relax in this posture.

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Letting the tops of
the thighs be heavy.

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Breathing deeply into the belly,

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and releasing 
a long, slow exhale

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out through the nose or mouth.

242
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Then slowly draw
the knees together.

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Walk your feet as
wide as the yoga mat.

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Allow your knees to
rest gently together,

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so you're not holding
anything in the lower body.

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And then slowly, 
take a deep breath in.

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Bring the palms together.

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As you exhale,
lift the elbows up.

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Bring the thumbs
to the third eye.

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One last breath together in.

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And out.

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And you can rest here for a
couple moments in Shavasana

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or maybe turn on to one side.

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Gently float off the mat.

255
00:16:33,079 --> 00:16:36,197
Great work, everyone.
I will see you tomorrow.

256
00:16:38,387 --> 00:16:41,383
(light music)