WEBVTT

00:00:00.350 --> 00:00:02.730
- Hello, my darling friends.
Welcome back to Move.

00:00:02.730 --> 00:00:06.880
Today is Day 23,
and on Day 23,

00:00:06.880 --> 00:00:09.200
there is a beautiful invitation

00:00:09.200 --> 00:00:13.130
to continue to build strength,
but to find a softness,

00:00:13.130 --> 00:00:14.730
allow the breath to carry you.

00:00:14.730 --> 00:00:17.920
Let's wait no longer,
hop into something comfy,

00:00:17.920 --> 00:00:19.370
and let's get started.

00:00:20.421 --> 00:00:24.304
(soft upbeat music)

00:00:35.260 --> 00:00:38.390
Alright, let's begin
in a cross-legged seat

00:00:39.310 --> 00:00:41.014
the center of the mat.

00:00:42.740 --> 00:00:45.690
You're gonna bring
the left heel into

00:00:45.690 --> 00:00:48.800
the center of your body
and the right heel to follow.

00:00:48.800 --> 00:00:51.400
So instead of
crossing at the ankles,

00:00:51.400 --> 00:00:53.640
we're just gonna have
one foot and then the other.

00:00:53.640 --> 00:00:56.590
As always, lift the
hips up on a blanket,

00:00:56.590 --> 00:00:59.290
here, or two or three.

00:00:59.290 --> 00:01:01.200
Maybe today's the
day you play with that

00:01:01.200 --> 00:01:04.287
in an effort to be
softer with yourself.

00:01:06.410 --> 00:01:09.430
We wanna find length up
through the spine here.

00:01:09.430 --> 00:01:12.350
So lifting the hips can
really help us with that.

00:01:12.350 --> 00:01:15.340
Wherever you are,
relax the shoulders down.

00:01:15.340 --> 00:01:17.050
Take a second to
get settled in here.

00:01:17.050 --> 00:01:18.877
Just notice how you feel.

00:01:22.210 --> 00:01:24.470
And then nice and easy,
take a deep breath in.

00:01:24.470 --> 00:01:27.750
Soft fingertips as you
reach up towards the sky.

00:01:27.750 --> 00:01:30.008
Big breath, big stretch.

00:01:30.008 --> 00:01:31.868
And then exhale, 
float the fingertips

00:01:31.868 --> 00:01:34.370
down gently at your side.

00:01:34.370 --> 00:01:36.554
Good, inhale, reach the arms up.

00:01:38.180 --> 00:01:40.621
And exhale, float 'em down.

00:01:41.880 --> 00:01:45.476
And then again, softness 
here as you inhale, reach.

00:01:46.620 --> 00:01:49.370
And exhale, float them down.

00:01:49.370 --> 00:01:51.780
Now take the
fingertips out in front,

00:01:51.780 --> 00:01:53.430
and we're just gonna slowly

00:01:53.430 --> 00:01:56.330
spider fingers is
what I used to say a lot,

00:01:56.330 --> 00:01:57.800
I like that still,
let's keep it.

00:01:57.800 --> 00:02:01.060
Spider fingers are
gonna crawl all the way out,

00:02:01.060 --> 00:02:04.670
and really just a nice
and easy gentle fold here.

00:02:04.670 --> 00:02:07.450
So you don't wanna cram
yourself into anything today,

00:02:07.450 --> 00:02:09.530
and we're gonna
start right here right now

00:02:09.530 --> 00:02:12.467
by finding some 
soft, easy movement.

00:02:14.050 --> 00:02:17.710
So you can bring your
gaze down, and let it be soft,

00:02:17.710 --> 00:02:19.723
or you can close your eyes here,

00:02:20.570 --> 00:02:24.455
and allow the sound of
my voice to guide you.

00:02:26.070 --> 00:02:27.750
As I share a little bit here,

00:02:27.750 --> 00:02:32.098
I invite you to start to
gently deepen the breath.

00:02:33.830 --> 00:02:38.990
Today's practice is an
invitation to find softness,

00:02:38.990 --> 00:02:42.870
as we continue to
build this connection,

00:02:42.870 --> 00:02:46.473
this relationship to our
center and to that stability.

00:02:48.305 --> 00:02:49.440
In the philosophy of yoga,

00:02:49.440 --> 00:02:51.970
we talk about the
principles of Sukha and Sthira

00:02:51.970 --> 00:02:53.840
working together in opposition

00:02:53.840 --> 00:02:56.860
to create balance and harmony.

00:02:56.860 --> 00:03:00.570
So we've been working a lot
in Sthira, in the stability,

00:03:00.570 --> 00:03:05.210
and we will continue to work
that way and build strength.

00:03:05.210 --> 00:03:09.820
But today we really just
embrace the layer of Sukha

00:03:11.050 --> 00:03:13.250
to go with that.
So if you haven't already,

00:03:13.250 --> 00:03:16.510
start to find soft,
easy movement here.

00:03:16.510 --> 00:03:18.070
Think water-like movement,

00:03:18.070 --> 00:03:20.970
if this is new to you,
use that image,

00:03:20.970 --> 00:03:23.398
maybe just 
exploring a little bit

00:03:23.398 --> 00:03:25.250
of a sway with
the spine left to right.

00:03:25.250 --> 00:03:29.710
You should feel nice opening
in the low back of course,

00:03:29.710 --> 00:03:31.810
and the hips,
particularly the right hip

00:03:31.810 --> 00:03:34.452
on this first shape.

00:03:36.090 --> 00:03:39.360
Notice if you're holding
or clenching in the neck,

00:03:39.360 --> 00:03:41.840
the jaw, the forehead,

00:03:41.840 --> 00:03:44.250
and as you continue to
gently deepen the breath,

00:03:44.250 --> 00:03:48.200
maybe you walk the
palms out a little further,

00:03:48.200 --> 00:03:50.910
relaxing the weight 
of the head down.

00:03:53.470 --> 00:03:56.280
So even the breath
today can be water-like.

00:03:56.280 --> 00:03:57.930
You can think of it as a wave.

00:03:57.930 --> 00:04:02.007
So the inhale is a big crest,
the belly expands.

00:04:02.950 --> 00:04:07.570
And after the crest,
it falls on the exhale,

00:04:07.570 --> 00:04:09.998
softening, belly draws in.

00:04:14.320 --> 00:04:15.770
Beautiful, walk your palms

00:04:15.770 --> 00:04:18.070
towards the left
side of your mat here.

00:04:18.070 --> 00:04:21.355
Really reach your right
fingertips forward and out.

00:04:22.590 --> 00:04:23.758
Breathe in.

00:04:23.758 --> 00:04:25.925
As you exhale, 
walk the hands through center

00:04:25.925 --> 00:04:27.970
and take it over to the right.

00:04:27.970 --> 00:04:32.704
Really reach the left
fingertips all the way out.

00:04:33.740 --> 00:04:34.720
Inhale.

00:04:36.227 --> 00:04:39.000
Exhale, come back to center.

00:04:39.000 --> 00:04:42.150
Beautiful, even
as you roll up here,

00:04:42.150 --> 00:04:44.920
nice and soft, 
being gentle with yourself

00:04:44.920 --> 00:04:48.740
while still aiming to
maintain that connection,

00:04:48.740 --> 00:04:51.490
that centeredness.
You got this.

00:04:51.490 --> 00:04:53.210
Okay, bring the
hands behind you.

00:04:53.210 --> 00:04:55.360
Fingertips point forward.

00:04:55.360 --> 00:04:57.300
Loop the shoulders 
forward, up and back.

00:04:57.300 --> 00:04:58.840
Draw the 
shoulder blades together.

00:04:58.840 --> 00:05:01.580
Imagine them melting down
as you lift up a little more

00:05:01.580 --> 00:05:03.994
through the armpit chest.

00:05:05.170 --> 00:05:08.620
Stay here if you're feeling
it just fine and dandy here,

00:05:08.620 --> 00:05:10.110
big stretch in the pecs,

00:05:10.110 --> 00:05:12.245
big stretch in the wrists
and the hands, the forearms,

00:05:12.245 --> 00:05:13.370
stay here.

00:05:13.370 --> 00:05:14.840
To take it one step further,

00:05:14.840 --> 00:05:18.250
you can experiment with
inhaling in, nice wide breath.

00:05:18.250 --> 00:05:21.530
Exhale, navel draws in,
you find that core connection,

00:05:21.530 --> 00:05:24.750
and then we'll lift the hip point,
excuse me, up just a bit

00:05:25.700 --> 00:05:27.450
to open up
through the front body.

00:05:27.450 --> 00:05:29.500
Lifting the hips for three.

00:05:29.500 --> 00:05:31.690
Soft and easy in the neck, two.

00:05:31.690 --> 00:05:33.530
And slowly lowering on the one.

00:05:33.530 --> 00:05:35.620
Keep the hands
where they are, everyone,

00:05:35.620 --> 00:05:37.300
you're gonna lift the shins now,

00:05:37.300 --> 00:05:39.120
so they're
parallel to the ceiling,

00:05:39.120 --> 00:05:41.550
and we're just
gonna dip both toes down,

00:05:41.550 --> 00:05:44.090
and then lift them up.
Squeeze the elbows together.

00:05:44.090 --> 00:05:46.995
Lower and lift.

00:05:47.838 --> 00:05:49.840
Lower and lift.

00:05:49.840 --> 00:05:50.990
Now just right toes.

00:05:50.990 --> 00:05:52.905
Lower and lift.

00:05:53.775 --> 00:05:56.650
Lower and lift.

00:05:56.650 --> 00:05:58.100
Lower and lift.

00:05:58.100 --> 00:05:59.725
Work to engage the belly.

00:05:59.725 --> 00:06:02.960
Left toes down, and then up.

00:06:02.960 --> 00:06:04.590
Down, and then up.

00:06:04.590 --> 00:06:06.140
Squeeze the 
shoulder blades together.

00:06:06.140 --> 00:06:08.914
Down, and then up.

00:06:08.914 --> 00:06:09.850
Down, and then up.

00:06:09.850 --> 00:06:11.988
Great. Now, right heel's 
gonna come in,

00:06:11.988 --> 00:06:13.948
left leg to follow.

00:06:15.640 --> 00:06:17.970
Inhale, reach the
fingertips up, soft fingers.

00:06:17.970 --> 00:06:21.420
Just find a soft energy.
As you exhale, float 'em down.

00:06:21.420 --> 00:06:24.093
Synchronizing with the breath.
Inhale, reach up.

00:06:26.040 --> 00:06:27.678
Exhale, float it down.

00:06:28.760 --> 00:06:31.266
Getting things moving.
Inhale, reach it up.

00:06:32.220 --> 00:06:33.630
Exhale, float it down.

00:06:33.630 --> 00:06:35.470
And then spider fingers here,

00:06:35.470 --> 00:06:40.538
we'll walk the palms out,
and find the stretch.

00:06:42.950 --> 00:06:46.740
Inviting soft, easy movement,
a soft gaze,

00:06:46.740 --> 00:06:50.270
maybe closing your eyes,
deepening the breath.

00:06:50.270 --> 00:06:52.620
So really listen to the
sound of your breath here.

00:06:52.620 --> 00:06:55.870
Let that anchor your thoughts,

00:06:55.870 --> 00:06:58.519
your mind in the present moment.

00:07:13.505 --> 00:07:15.740
And then maybe reaching the
fingertips towards the front

00:07:15.740 --> 00:07:20.020
a little more, allowing the
weight of the head to relax.

00:07:22.280 --> 00:07:25.130
Actively pull
your sits bones down

00:07:25.130 --> 00:07:27.732
towards the ground
or towards the blanket.

00:07:31.742 --> 00:07:32.575
And then when you're ready,

00:07:32.575 --> 00:07:35.858
walking the palms over towards
the right side of the mat.

00:07:39.120 --> 00:07:41.927
Draw your chin into your chest,
take a deep breath in.

00:07:43.530 --> 00:07:46.110
And exhale to
slowly, gently walk it

00:07:46.110 --> 00:07:48.422
towards the left
side of the mat.

00:07:50.960 --> 00:07:54.209
Draw your chin into your chest,
take a deep breath in.

00:07:56.423 --> 00:07:59.600
And on your exhale,
melt it back to center.

00:07:59.600 --> 00:08:02.363
We'll slowly tuck
the chin, roll it up.

00:08:03.460 --> 00:08:06.690
Hands come behind,
loop the shoulders,

00:08:06.690 --> 00:08:08.960
find that lift in the chest.

00:08:08.960 --> 00:08:11.010
Heart lifts, lifts, lifts.

00:08:11.010 --> 00:08:13.810
Maybe you stay here,
or we continue on,

00:08:13.810 --> 00:08:15.493
lifting the hips up high.

00:08:16.700 --> 00:08:20.430
Think about sits bones really
reaching towards your heels.

00:08:20.430 --> 00:08:22.970
Press away from your
yoga mat with your feet

00:08:22.970 --> 00:08:25.170
and with your hands.

00:08:25.170 --> 00:08:27.083
Nice and easy in the neck here.

00:08:28.160 --> 00:08:30.840
Good, and then slowly release.

00:08:30.840 --> 00:08:33.010
Awesome, we're
gonna lift the feet up.

00:08:33.010 --> 00:08:36.390
We're just gonna cross the 
right ankle over the left here.

00:08:36.390 --> 00:08:38.420
And then you're gonna
reach right fingertips forward

00:08:38.420 --> 00:08:41.030
and left fingertips forward
if that's available to you.

00:08:41.030 --> 00:08:43.220
If not, keep the
fingertips on the mat

00:08:43.220 --> 00:08:45.330
in front of you
rather than behind.

00:08:46.660 --> 00:08:47.493
Okay?

00:08:47.493 --> 00:08:50.490
And now we're gonna cross
the left ankle over the right.

00:08:50.490 --> 00:08:52.100
And right ankle over the left.

00:08:52.100 --> 00:08:55.120
And you're gonna reach the
fingertips forward if you can.

00:08:55.120 --> 00:08:57.565
Crossing left and then right.

00:09:00.690 --> 00:09:03.346
Back and forth,
just checking it out.

00:09:06.400 --> 00:09:09.760
And then choose one
cross over the other

00:09:09.760 --> 00:09:14.025
to come all the way
through to all fours.

00:09:18.340 --> 00:09:21.960
Tabletop Position,
follow your breath.

00:09:21.960 --> 00:09:26.000
Inhale, drop the belly,
open the chest, look forward.

00:09:26.000 --> 00:09:29.540
Exhale, soften, 
draw the chin to the chest,

00:09:29.540 --> 00:09:33.300
relax the jaw as you
press up through the palms.

00:09:33.300 --> 00:09:37.744
Inhale, soften, belly drops, 
open through the heart.

00:09:38.710 --> 00:09:41.989
Exhale, round through,
chin to chest.

00:09:43.810 --> 00:09:45.080
Inhale, drop the belly.

00:09:45.080 --> 00:09:46.400
This time, listen carefully,

00:09:46.400 --> 00:09:50.200
see if you can initiate
this Cat Pose from the tailbone.

00:09:50.200 --> 00:09:52.220
Let it travel up,
up, up, up, up,

00:09:52.220 --> 00:09:56.270
until the crown of the head
is the last thing to release.

00:09:58.080 --> 00:10:00.053
Playing here with your breath.

00:10:02.480 --> 00:10:05.200
Allow the breath to move you.

00:10:05.200 --> 00:10:08.600
When we're soft,
we can really allow.

00:10:08.600 --> 00:10:10.651
When we're rigid,

00:10:10.651 --> 00:10:13.220
we're kind of throwing 
our bodies around

00:10:13.220 --> 00:10:14.740
or forcing poses,

00:10:14.740 --> 00:10:19.331
it's really difficult to
allow the breath to move you.

00:10:22.090 --> 00:10:24.198
Good, begin to take it
off the railroad tracks,

00:10:24.198 --> 00:10:25.040
if you haven't already.

00:10:25.040 --> 00:10:27.460
Bumping the hips
a little left to right.

00:10:27.460 --> 00:10:29.530
Finding what feels
good in your body today,

00:10:29.530 --> 00:10:34.465
Any stretch, 
any surrender, softness.

00:10:38.880 --> 00:10:44.070
And then take this amazing
dance that you're building here

00:10:44.070 --> 00:10:45.320
and take your
time getting there,

00:10:45.320 --> 00:10:49.370
so resist the urge to
just go there with my cue,

00:10:49.370 --> 00:10:52.020
but you can bring a
little creativity even

00:10:52.020 --> 00:10:56.330
as you make your way slowly
to Plank posture, Plank Pose.

00:10:56.330 --> 00:10:58.996
And this is a hard pose,

00:10:58.996 --> 00:11:00.930
historically to 
bring softness to,

00:11:00.930 --> 00:11:02.750
so we're gonna
start with it right away.

00:11:02.750 --> 00:11:06.260
Just coming into top of
a pushup or half push-up,

00:11:06.260 --> 00:11:08.070
finding a softness here.

00:11:08.070 --> 00:11:10.560
Picking one hand up
and then the other.

00:11:10.560 --> 00:11:13.213
Maybe bending at the knees.

00:11:14.100 --> 00:11:15.530
Keeping the neck nice and long,

00:11:15.530 --> 00:11:17.680
and feeling how your stable core

00:11:17.680 --> 00:11:21.130
allows you to
cultivate more softness,

00:11:21.130 --> 00:11:23.524
and be more creative

00:11:23.524 --> 00:11:27.152
to find flexibility in the form.

00:11:27.790 --> 00:11:29.960
And then same thing,
resist the urge

00:11:29.960 --> 00:11:33.960
to just heft the hips up
and back based on my cue,

00:11:33.960 --> 00:11:36.120
but make your way,
find your way,

00:11:36.120 --> 00:11:39.123
feel your way to
Downward Facing Dog.

00:11:40.000 --> 00:11:42.425
Strong but soft.

00:11:42.425 --> 00:11:45.529
Sweet movement 
with your breath.

00:11:48.480 --> 00:11:50.780
And then when you
get there, pedal it out,

00:11:50.780 --> 00:11:52.710
same thing, what
are you waiting for?

00:11:52.710 --> 00:11:56.060
The next move? 
Stay present in this moment.

00:11:56.060 --> 00:11:58.423
Find some soft, easy movement.

00:12:00.290 --> 00:12:02.276
Nice deep breaths.

00:12:07.700 --> 00:12:09.900
Now we're gonna
imagine there's a hurdle

00:12:09.900 --> 00:12:11.650
in the center of the mat,

00:12:11.650 --> 00:12:14.460
and so we initiate this
again from the base of the spine

00:12:14.460 --> 00:12:17.580
and we start to roll
up through the low back,

00:12:17.580 --> 00:12:18.790
all the way up
through the torso,

00:12:18.790 --> 00:12:21.090
as you shift
forward into Plank, again,

00:12:21.090 --> 00:12:24.100
crown of the head is the
last to release forward,

00:12:24.100 --> 00:12:27.130
and then send the hips up high
and back, Downward Facing Dog.

00:12:27.130 --> 00:12:28.270
Two more like that.

00:12:28.270 --> 00:12:30.680
Inhale, lift from
the pelvic floor.

00:12:30.680 --> 00:12:33.540
We undulate through
the spine, belly lifts.

00:12:33.540 --> 00:12:36.950
We move through the
mid back, upper back.

00:12:36.950 --> 00:12:39.800
Neck is nice and long.
Crown of the head reaches.

00:12:39.800 --> 00:12:41.660
Good, then Downward Facing Dog.

00:12:41.660 --> 00:12:44.080
And one more time,
nice and slow.

00:12:44.080 --> 00:12:45.390
Claw through the fingertips,

00:12:45.390 --> 00:12:48.773
press into your knuckles,
and just feel it out.

00:12:49.910 --> 00:12:52.220
Moving to that Plank Pose,

00:12:52.220 --> 00:12:53.760
and then we'll
slowly lower the knees,

00:12:53.760 --> 00:12:56.660
if you like or lower straight
to the belly, nice and slow.

00:12:57.900 --> 00:12:59.810
Draw the hands in
line with the rib cage.

00:12:59.810 --> 00:13:02.388
I'm very close 
to Benji here (chuckles).

00:13:02.388 --> 00:13:04.120
(kiss) Hey, buddy.

00:13:04.120 --> 00:13:05.360
Press into the
tops of the feet,

00:13:05.360 --> 00:13:07.290
squeeze the elbows 
into the side body.

00:13:07.290 --> 00:13:10.100
Listen carefully.
Tuck the chin into the chest.

00:13:10.100 --> 00:13:12.760
To initiate this Cobra,
press into the pubic bone,

00:13:12.760 --> 00:13:15.885
tuck the chin into the chest,
and we rise up.

00:13:15.885 --> 00:13:18.860
And then we exhale, let it fall.

00:13:18.860 --> 00:13:19.920
Twice more with the breath,

00:13:19.920 --> 00:13:22.670
catch a wave, 
press in to your foundation.

00:13:22.670 --> 00:13:24.767
Tuck the chin.
We rise up.

00:13:25.594 --> 00:13:27.120
And exhale to release.

00:13:27.120 --> 00:13:28.120
And one more time.

00:13:28.120 --> 00:13:30.478
Tuck the chin, rise up.

00:13:31.649 --> 00:13:33.820
And exhale to release. 
Beautiful.

00:13:33.820 --> 00:13:35.900
Press up to all fours.

00:13:35.900 --> 00:13:37.790
Walk the knees together.

00:13:37.790 --> 00:13:39.300
Send the hips back,

00:13:39.300 --> 00:13:41.880
fingertips all the 
way towards the toes,

00:13:41.880 --> 00:13:43.260
as you round
through the shoulders,

00:13:43.260 --> 00:13:45.480
and melt your head
and your heart down,

00:13:45.480 --> 00:13:47.135
Balasana, Child's Pose.

00:13:47.135 --> 00:13:50.623
Three active breath cycles here.

00:14:09.590 --> 00:14:13.290
After your last breath,
reach the fingertips forward.

00:14:13.290 --> 00:14:17.280
Find a new inhale that
lifts you back to all fours.

00:14:17.280 --> 00:14:19.310
Exhale to curl the toes under,

00:14:19.310 --> 00:14:22.785
and find your way to
Downward Facing Dog.

00:14:25.140 --> 00:14:27.290
Good, inhale, 
lift the heels up high.

00:14:27.290 --> 00:14:29.360
Come onto the tippy tip toes.

00:14:29.360 --> 00:14:31.084
Exhale, lower the heels.

00:14:31.990 --> 00:14:33.362
Inhale, lift.

00:14:34.381 --> 00:14:35.755
Exhale, lower.

00:14:36.630 --> 00:14:38.762
Inhale, lift the heels.

00:14:38.762 --> 00:14:40.400
Exhale, lower.

00:14:40.400 --> 00:14:41.970
This time inhale,
lift the heels,

00:14:41.970 --> 00:14:43.410
you're gonna just drop them over

00:14:43.410 --> 00:14:45.160
towards the left
edge of your mat.

00:14:45.160 --> 00:14:48.640
Press away from your
yoga mat with your hands.

00:14:48.640 --> 00:14:50.430
Good, then bring it
back through center,

00:14:50.430 --> 00:14:54.850
heels stay lifted and
come on to the right side.

00:14:54.850 --> 00:14:56.580
Sending the heels towards
the right side of your mat,

00:14:56.580 --> 00:14:59.680
pressing the palms away.

00:14:59.680 --> 00:15:02.880
Good, then inhale, lift the heels,
come back to center.

00:15:02.880 --> 00:15:06.349
Exhale, bend your knees,
and make your way to the top.

00:15:07.890 --> 00:15:10.720
Then find a nice wide stance
here at the top of your mat,

00:15:10.720 --> 00:15:13.280
and we're gonna
find a soft sway,

00:15:13.280 --> 00:15:16.050
left to right, knees bent.

00:15:16.050 --> 00:15:18.360
So the fingertips
might touch the earth.

00:15:18.360 --> 00:15:21.905
If not, they're moving 
through an imaginary

00:15:22.518 --> 00:15:24.850
sandbox here.

00:15:24.850 --> 00:15:28.220
Sometimes I like to draw a
little picture in the sand,

00:15:28.220 --> 00:15:32.567
or you can write your name or
the name of someone you love.

00:15:37.460 --> 00:15:40.438
Shake the head a
little yes, a little no.

00:15:41.510 --> 00:15:45.040
Then bend your knees very
generously almost so that your,

00:15:45.040 --> 00:15:45.880
the backs of your thighs,

00:15:45.880 --> 00:15:47.730
your hamstrings are
parallel to the earth.

00:15:47.730 --> 00:15:50.661
Just give yourself that visual,
they don't have to be parallel.

00:15:50.661 --> 00:15:52.204
And then roll up from there.

00:15:52.204 --> 00:15:54.600
Starting at the 
base of the spine,

00:15:54.600 --> 00:15:58.480
moving slowly through

00:15:59.679 --> 00:16:01.744
low back, mid-back,

00:16:02.750 --> 00:16:06.340
upper back, shoulders,
loop forward up and back.

00:16:06.340 --> 00:16:09.210
Chest lifts, chin lifts,

00:16:09.210 --> 00:16:12.330
and crown of the head
lengthens towards the sky.

00:16:12.330 --> 00:16:14.233
Soften the fingertips here.

00:16:14.233 --> 00:16:17.050
Duh, Knocking on Heaven's Door.

00:16:17.050 --> 00:16:17.950
Bend the knees.

00:16:17.950 --> 00:16:20.620
We're just gonna find a
little sway left to right.

00:16:23.750 --> 00:16:25.153
Deep breath in.

00:16:26.239 --> 00:16:28.290
On your soft, easy exhale,

00:16:28.290 --> 00:16:31.570
imagine just letting go 
of any stress or tension,

00:16:31.570 --> 00:16:35.030
any worry, maybe fear that
you've been carrying around

00:16:35.030 --> 00:16:38.580
in your body, physically,
energetically.

00:16:38.580 --> 00:16:42.610
Let's start to pick up
the pace and let that go.

00:16:42.610 --> 00:16:44.321
Lifting the heart.

00:16:45.960 --> 00:16:48.299
Finding nice audible breath.

00:16:50.200 --> 00:16:52.547
Moving the energy
around for three.

00:16:54.230 --> 00:16:55.308
Two.

00:16:56.310 --> 00:16:59.240
On the one, 
inhale, reach for the sky.

00:17:00.140 --> 00:17:02.300
Exhale, bend the knees,
wiggle the fingertips,

00:17:02.300 --> 00:17:04.120
float it down.

00:17:04.120 --> 00:17:07.210
Inhale, halfway lift,
soft and easy.

00:17:07.210 --> 00:17:10.280
Exhale to soften and fold.

00:17:10.280 --> 00:17:12.160
Back into Standing Forward Fold.

00:17:12.160 --> 00:17:14.600
Okay, from here,
listen carefully,

00:17:14.600 --> 00:17:17.363
we're gonna find a soft,
easy sway left to right.

00:17:19.040 --> 00:17:21.423
Nice and easy, nice and easy.

00:17:22.370 --> 00:17:24.780
Good, then you're
gonna walk your feet as wide

00:17:24.780 --> 00:17:27.900
as your yoga mat nice
and easy, nice and easy.

00:17:27.900 --> 00:17:30.330
Then bring your fingertips
to the ground or to blocks,

00:17:30.330 --> 00:17:33.270
and you're just gonna
start to lower down as you sway.

00:17:33.270 --> 00:17:36.444
Heels are gonna come up
nice and easy, nice and easy.

00:17:38.300 --> 00:17:39.610
Good, then we're
just gonna reverse it.

00:17:39.610 --> 00:17:40.790
Come all the way back up.

00:17:40.790 --> 00:17:43.280
Heels drop, we lift the hips.

00:17:43.280 --> 00:17:44.700
Nice wide stance.

00:17:44.700 --> 00:17:48.400
Slow and steady,
all the way back up.

00:17:48.400 --> 00:17:50.470
Swaying left to right.

00:17:50.470 --> 00:17:52.630
Kind of like a
gorilla pose here,

00:17:52.630 --> 00:17:54.633
all the way back up to standing.

00:17:55.830 --> 00:17:58.460
Nice, inhale,
send the fingertips out.

00:17:58.460 --> 00:18:01.550
You have a little mini
variation of Star Pose here,

00:18:01.550 --> 00:18:03.050
so you could turn on
your mat if you want,

00:18:03.050 --> 00:18:04.520
but this is fine here.

00:18:04.520 --> 00:18:09.151
Nice, soft Star Pose.

00:18:09.151 --> 00:18:10.640
X marks the spot.

00:18:10.640 --> 00:18:14.610
Find or continue a
little sway in the knees,

00:18:14.610 --> 00:18:15.990
and you might feel
kind of silly here,

00:18:15.990 --> 00:18:18.490
but really we're just practicing,
taking up space,

00:18:18.490 --> 00:18:21.120
being strong and confident,

00:18:21.120 --> 00:18:23.392
but also keeping 
a softness, a easiness

00:18:23.392 --> 00:18:25.943
a gentleness to it all.

00:18:26.830 --> 00:18:27.939
Good, now inhale.

00:18:27.939 --> 00:18:31.020
Exhale, send your right
fingertips all the way down

00:18:31.020 --> 00:18:32.200
to touch your left toes,

00:18:32.200 --> 00:18:35.290
as you send your left
fingertips up towards the sky.

00:18:35.290 --> 00:18:37.463
Good, then inhale, rise back up.

00:18:38.500 --> 00:18:41.360
And exhale left
fingertips to right toes,

00:18:41.360 --> 00:18:44.250
right fingertips
wiggle up towards the sky.

00:18:44.250 --> 00:18:46.295
Good, inhale, reach it up.

00:18:47.210 --> 00:18:49.220
Exhale, Forward Fold.

00:18:49.220 --> 00:18:51.270
Low back release,
hamstring release.

00:18:51.270 --> 00:18:53.238
Awesome, inhale, reach it up,

00:18:54.182 --> 00:18:57.800
And exhale, 
left fingertips to right toes.

00:18:57.800 --> 00:19:00.992
One more time on each side
with the sound of your breath.

00:19:07.830 --> 00:19:09.550
And the next
time both fingertips

00:19:09.550 --> 00:19:11.540
are reaching up towards the sky,

00:19:11.540 --> 00:19:15.210
keep your gaze out, 
strong, fierce attitude,

00:19:15.210 --> 00:19:17.460
gorgeous focus forward as
you bring the feet together,

00:19:17.460 --> 00:19:18.790
don't look down.

00:19:18.790 --> 00:19:20.930
Walk up to the front of
your mat if you need to.

00:19:20.930 --> 00:19:23.940
Inhale, pull the thumbs back, 
lift your heart, look up.

00:19:23.940 --> 00:19:27.088
Exhale, bend the knees,
Forward Fold.

00:19:27.088 --> 00:19:28.450
Good. Plant the palms,

00:19:28.450 --> 00:19:31.610
step one foot back then
the other, final Plank Pose.

00:19:31.610 --> 00:19:34.432
We got this. 
Inhale in deeply.

00:19:34.432 --> 00:19:37.090
Exhale to lower to the belly.

00:19:37.090 --> 00:19:40.860
Tuck the chin,
rise up, inhale, Cobra.

00:19:40.860 --> 00:19:43.680
And exhale, we crest and fall.

00:19:43.680 --> 00:19:44.951
Twice more with the breath.

00:19:44.951 --> 00:19:47.046
Inhale, when we rise up.

00:19:48.299 --> 00:19:50.510
And exhale, release.

00:19:50.510 --> 00:19:52.868
Last one. Inhale, rise up.

00:19:54.561 --> 00:19:57.460
And exhale, release.

00:19:57.460 --> 00:19:58.660
Beautiful.

00:19:58.660 --> 00:20:01.270
From here, we're gonna 
come onto the elbows,

00:20:01.270 --> 00:20:03.123
you're gonna
bend your right knee.

00:20:04.280 --> 00:20:06.420
One last bit for
these awesome hips.

00:20:06.420 --> 00:20:07.760
Bend your right
knee all the way up,

00:20:07.760 --> 00:20:10.970
so we're in a half
froggy here, different frog.

00:20:10.970 --> 00:20:13.180
We're extended
through the left leg,

00:20:13.180 --> 00:20:15.494
we're on the elbows,
elbows underneath the shoulders.

00:20:15.494 --> 00:20:17.840
Stacking the bones.

00:20:17.840 --> 00:20:20.416
Bending that right knee,
breathe in.

00:20:21.863 --> 00:20:23.517
Breathe out.

00:20:25.120 --> 00:20:27.900
Then you're gonna keep
the left leg extended here.

00:20:27.900 --> 00:20:29.500
You're gonna
straighten the left arm,

00:20:29.500 --> 00:20:30.680
come onto the left shoulder,

00:20:30.680 --> 00:20:32.900
and we're gonna
open up towards the sky

00:20:32.900 --> 00:20:35.180
into our Reclined Twist.

00:20:35.180 --> 00:20:38.420
So you'll open the right
fingertips all the way up,

00:20:38.420 --> 00:20:42.550
try to aim to guide your right
shoulder down to the ground,

00:20:42.550 --> 00:20:46.440
left hand comes to the
outer edge of the right thigh.

00:20:46.440 --> 00:20:49.100
Inhale in deeply here.

00:20:49.100 --> 00:20:50.941
Exhale completely.

00:20:52.069 --> 00:20:55.140
Nice. Then send the
fingertips up towards

00:20:55.140 --> 00:20:56.520
the front edge of your mat,

00:20:56.520 --> 00:21:00.230
use them to help guide
you back to the elbows,

00:21:00.230 --> 00:21:01.460
and we'll switch.

00:21:01.460 --> 00:21:04.566
Extend the right leg,
bend the left knee,

00:21:06.190 --> 00:21:10.458
I'm working around some Benji
feet here, but that's okay.

00:21:11.590 --> 00:21:12.930
Life is good.

00:21:12.930 --> 00:21:14.330
I'm not collapsed 
in the shoulders here.

00:21:14.330 --> 00:21:17.780
Really pressing into the elbows,
lifting and lengthening,

00:21:17.780 --> 00:21:20.483
lengthening through the spine.

00:21:24.360 --> 00:21:25.636
Breathe.

00:21:27.298 --> 00:21:29.080
And then extend 
the right arm up.

00:21:29.080 --> 00:21:31.890
Allow that to guide the
right shoulder to the ground,

00:21:31.890 --> 00:21:34.300
as you turn to open your heart,

00:21:34.300 --> 00:21:37.201
all the way up towards the sky,

00:21:38.190 --> 00:21:41.940
right hand comes to the
outer edge of the left thigh,

00:21:41.940 --> 00:21:43.920
and we open up
through the left wing,

00:21:43.920 --> 00:21:47.440
and we close the eyes or soften
the gaze and breathe here

00:21:47.440 --> 00:21:48.606
like you love yourself.

00:21:48.606 --> 00:21:52.435
Inhaling lots 
of love in, my friends.

00:21:53.260 --> 00:21:56.889
Whew, and exhaling 
lots of love out.

00:22:00.630 --> 00:22:04.320
And then from here, nice
and easy with your breath

00:22:04.320 --> 00:22:07.060
we'll softly, sweetly
transition to the back.

00:22:07.060 --> 00:22:09.660
So unraveling out of the twist,

00:22:09.660 --> 00:22:12.090
walk your heels up
towards your hips,

00:22:12.090 --> 00:22:14.250
press the palms into the earth.

00:22:14.250 --> 00:22:15.850
Inhale, lift the tail.

00:22:15.850 --> 00:22:17.860
As we've been doing all session,

00:22:17.860 --> 00:22:20.850
start with the tailbone,
peel up there,

00:22:20.850 --> 00:22:24.330
then slowly vertebra 
by vertebra, we make our way up.

00:22:24.330 --> 00:22:26.210
Press into your
palms actively here

00:22:26.210 --> 00:22:29.552
as you lift the hips,
Bridge Pose.

00:22:32.180 --> 00:22:33.870
Let's check it out today.

00:22:33.870 --> 00:22:36.298
Inhale, maybe lifting 
the right foot up.

00:22:36.298 --> 00:22:38.969
Bringing that Sukha

00:22:38.969 --> 00:22:43.870
that softness, that control,
and then bending it back down.

00:22:43.870 --> 00:22:46.050
There's definitely
strength involved.

00:22:46.050 --> 00:22:47.949
Holding onto that stable core.

00:22:47.949 --> 00:22:50.480
Inhale, left leg lifts up.

00:22:50.480 --> 00:22:54.020
Just finding that softness
if you can, playing with that,

00:22:54.020 --> 00:22:56.680
practicing, keyword, that,

00:22:56.680 --> 00:23:00.287
and then lowering
with that with control.

00:23:01.630 --> 00:23:03.630
Awesome, hug the
knees into the chest.

00:23:03.630 --> 00:23:05.793
Give yourself a big hug,
close your eyes.

00:23:06.910 --> 00:23:11.291
Massage the low back by
rocking gently side to side.

00:23:16.510 --> 00:23:18.090
Take a deep breath in.

00:23:18.090 --> 00:23:21.060
As you exhale, 
release the feet to the ground.

00:23:21.060 --> 00:23:24.741
Extend one leg 
and then the other.

00:23:26.590 --> 00:23:30.200
And then open the palms,
fingertips soft.

00:23:30.200 --> 00:23:33.260
Can walk your shoulder
blades down the back here

00:23:33.260 --> 00:23:35.357
so you feel a spaciousness

00:23:35.357 --> 00:23:38.103
between the ears
and the shoulders.

00:23:39.670 --> 00:23:41.936
Then close your eyes,

00:23:41.936 --> 00:23:44.940
soften through your entire body,

00:23:44.940 --> 00:23:48.130
surrendering to
this moment here,

00:23:48.130 --> 00:23:51.155
as we close our
practice for today.

00:23:56.730 --> 00:23:59.931
Each day, each daily practice

00:24:01.480 --> 00:24:03.962
is an opportunity to be present

00:24:03.962 --> 00:24:07.549
with your current state,

00:24:10.030 --> 00:24:11.760
your current state of balance,

00:24:11.760 --> 00:24:13.690
and bringing a
softness into that,

00:24:13.690 --> 00:24:18.690
as we continue to show
up is incredibly powerful.

00:24:22.599 --> 00:24:24.920
Hope you can take
this with you off the mat,

00:24:24.920 --> 00:24:27.440
and into the rest of your day.

00:24:27.440 --> 00:24:29.448
Be sweet with yourself

00:24:31.883 --> 00:24:33.795
as you get stronger.

00:24:35.400 --> 00:24:39.060
As we aim to move
better through life,

00:24:39.060 --> 00:24:40.990
remembering that softness,

00:24:40.990 --> 00:24:44.049
and allowing the
breath to carry us through.

00:24:45.990 --> 00:24:48.023
Sweet, bring the palms together.

00:24:49.890 --> 00:24:53.200
Take a deep breath in here,
palms together,

00:24:53.200 --> 00:24:54.998
thumbs at third eye.

00:24:58.102 --> 00:25:01.690
And exhale, let everything go.

00:25:01.690 --> 00:25:05.440
Invitation here if
you like to whisper,

00:25:05.440 --> 00:25:06.968
Namaste.

00:25:09.688 --> 00:25:13.570
(soft upbeat music)