- Hi everyone, 
welcome back.

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

Yes, yes.

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

If not, no worries.

Let's get started.

(light music)

Alright, come on
down to the ground.

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

We're gonna start on our backs.

Yay!

Come on down to the ground.

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

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

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

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

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

So there's a little
spaciousness between

your low back and the mat.

And then on an exhale, 
tilt the pelvis,

lift the tailbone up,

press into all 
four corners of the feet

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

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

And then roll it down.

And then I'll invite you 
to close your eyes

or soften your gaze.

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

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

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

Squeeze your right
knee up into your chest.

Take a deep breath in.

And a long breath out.

And then switch, 
extend your right leg out long.

And hug your left knee
up and into your chest.

And then release.

Hug both knees
up into the chest.

Squeeze.

Breathe in.

Breathe out.

Breathe in.

Breathe out.
Release the legs out long.

Center yourself on the
yoga mat or on the earth.

And inhale, 
reach the arms up and

overhead for a 
big full body stretch.

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

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

Let your body be heavy.

And then rotate
the ankles one way,

and then the other as you
continue to breathe deeply.

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

And hug both knees
once again into the chest.

Interlace the fingertips 
around the shins.

Squeeze the legs
up towards the chest.

And then release the left foot.

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

Thread the needle here.

Press your right elbow
into your right inner thigh.

And flex your left foot 
and your right foot.

Squeeze the legs towards 
your chest. Close your eyes.

And you can find some soft,
gentle movement here.

Rocking the legs 
a little to the right,

and gently to the left
if that feels good.

Breathe.

And then release and switch.

Right foot down.

Cross the left leg.

Thread the needle.

And find what feels good here.

Flex your feet.

And then slowly release.

Send the legs
out long once again.

Now we're gonna 
walk our heels towards

the bottom left corner of our mat.

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

your shoulders towards
the top left corner of your mat.

So you start 
to feel this opening

through the right side waist.

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

Grab your right wrist 
with your left hand.

And we're gonna slowly lengthen,

creating this crescent
moon shape in the body.

Breathe deep here.
In through the nose.

And out through the nose.

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

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

Breathe.

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

And take it to the other side.

Feeling that nice opening
through the left side waist.

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

And maybe crossing that
left ankle over the right

if that feels good
in your body today.

Breathe deep.

Use this time to center

one present moment 
leading to the next.

Cool, slowly release.

Bring everything back to center.

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

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

for a Reclined Twist.

So take a deep breath in here.

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

And then option today
to bring the left knee up,

and bring the 
left foot up and over

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

And you can use your 
right hand to guide it there

and even hold it there.

And then when you're there,

you can draw 
the left thigh bone,

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

And breathe deep here.

Just an option.

A little 
figure-four Reclined Twist.

Relax your shoulders.

Breathe.

And then slowly release,

and we'll take it 
to the other side.

Hugging the
knees into the chest.

And first coming into
that Reclined Twist.

Breathe deep.
And you can stay here.

Bend your right elbow.

Breathing into the twist.

Or option to lift
the right knee up.

Bring that right knee 
over to the earth,

in front of the left thigh.

And then actively 
hug that right femur in

as you send it out.

And you can use your 
left hand here to kind of

hold it in place.

Give it some stability.

Breathe deep.

Nice.

And then slowly release.

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

you can turn to one side, 
Fetal Position,

and press up to all fours

or if you'd like the massage,

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

And we'll come to
meet on all fours.

Right away, take it away.

Extended Child's Pose.
Knees wide.

Heart melts.
Forehead melts.

Close your eyes here.

And take a deep breath in.

And as you exhale,
relax your shoulders.

Inhale deeply.

And exhale completely.

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

And as you breathe out.

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

And if you like, you may whisper

this affirmation,

"I am enough."

"I am enough."

And then press into your
fingerprints to slowly rise up.

You're gonna stay on the elbows,

but you're gonna walk them
underneath the shoulders.

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

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

here on the forearm.

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

And exhale,
round through,

chin to chest. 
Close your eyes.

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

Soft and sweetly.

And then inhale
to neutral spine.

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

Opening through the chest.

Sending the
tailbone up to the sky.

Forehead melts
towards the ground.

Breathe into your belly.

And then carve a
line with your nose.

Slide through to home base.

Come onto your 
hip points, your belly.

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

a little half Froggy Pose here.

Breathing deep here.

And if you want,
you can plant the palms

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

Or maybe you get a deeper
stretch by lengthening up here

in a little Sphinx Posture.

Take a deep breath
in wherever you are.

And then slowly,
we'll release that.

And just take it 
to the other side.

Bending the right knee.

Finding what
feels good on this side.

And then slowly
release the right leg,

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

Walk the knees up
towards the wrists.

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

Sit up nice and tall here, 
Sukhasana.

Inhale in deeply.

And exhale completely.

Tuck the chin,
round through the spine.

And then walk your
fingertips forward,

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

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

And then take a breath.

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

Switch the cross of your legs.

And same thing, drop the chin.

Surrender. 
Walk the fingertips out

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

And a long, long breath out.

Walk it back in.

Send both legs out.

Recruit your pillow 
if you brought one.

And bring it right
up to the low belly.

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

And then exhale,

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

the toes, or the
outer edges of the feet.

Inhale to look forward.

And exhale to bow the head in.

Seated Forward Fold
for three slow breaths.

After three slow breaths, 
begin to release.

You're gonna take your 
pillow and now bring it

to wherever you 
want it for your head

or maybe underneath your knees.

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

or if you want to today, 
point the toes.

Draw the navel back,
and find that transition.

Allow your head to
come onto your pillow,

and we're gonna 
bend the knees

and walk the feet together.

Open the knees wide.

Reclined Cobbler's Pose
or Reclined Baddha Konasana,

Supta Baddha Konasana.

And left hand's 
gonna come to the heart

and right hand 
to the belly here.

And relax your shoulders.

This is it.

What?

Inhale in deeply.

And exhale completely, 
closing the eyes.

And just allowing yourself
to relax in this posture.

Letting the tops of
the thighs be heavy.

Breathing deeply into the belly,

and releasing 
a long, slow exhale

out through the nose or mouth.

Then slowly draw
the knees together.

Walk your feet as
wide as the yoga mat.

Allow your knees to
rest gently together,

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

And then slowly, 
take a deep breath in.

Bring the palms together.

As you exhale,
lift the elbows up.

Bring the thumbs
to the third eye.

One last breath together in.

And out.

And you can rest here for a
couple moments in Shavasana

or maybe turn on to one side.

Gently float off the mat.

Great work, everyone.
I will see you tomorrow.

(light music)