WEBVTT

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- Hello, everyone.

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Welcome back to Move. 
It's Day 20.

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And these next 10 days are really
about embracing the ritual

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of this practice
and this journey.

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So what makes it a ritual?

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That's the question.

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Maybe it is your job to
explore that question today.

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Just a little invitation.

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Bringing some
intention to these practices.

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I'm so glad you're here.

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Thank you so much for
continuing to show up.

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Let's get started.

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(soft upbeat music)

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Alrighty, let's start
in a comfortable seat.

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Sit up nice and tall.

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Draw your hands
together at your heart.

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Close your eyes

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and take a deep
breath in through the nose.

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And out through
the nose or mouth.

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Gently deepen your
breath here as we begin,

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just feeling the warmth of
the palms pressing together.

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Really feeling your
way through this

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beginning moment

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of our ritual here.

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Just embracing and,

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in a way, 
celebrating the intention

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behind showing up here.

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The intention
behind your movement

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and how powerful that can be.

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A little goes a long
way too I always say.

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It's incredibly beautiful.

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So best you can, stay present.

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Follow the sound of your
breath throughout this practice.

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Inhale in.

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As you exhale, bow the
head gently to the hands.

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Feel the stretch in
the back of the neck.

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And if you like,

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just set a little intention
for your practice today.

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Something positive
that will serve you

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in the present moment,
serve you in the now.

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Just see what comes up.

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Continue to breathe.

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And if you're new to
this sort of invitation,

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if you're new to
intention setting,

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if it feels foreign,

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then finish the sentence,
"I choose…"

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Or, "Today, I choose…"

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Then inhale in, confirm it.

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Consider it all
already done, already so.

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As you exhale, interlace the 
fingertips, open your eyes,

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press the palms forward, then
reach the pinkies up and back.

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Feel this length
from the waistline.

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Draw your navel in
and up as you lift up,

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finding that
internal support system.

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As part of the ritual,
checking in

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with the inner ecosystem.
That inner compass.

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Carve a line
gently with your nose,

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like a little kitty cat
pushing a ball of yarn.

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Integrate the neck
as you slowly look up.

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Then draw weight
down through the quads.

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Find that grounding
through the lower body

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as you continue to lift up,
up, up from the waistline.

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Deep breath in here.

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And then exhale,
release the bind.

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Break free,
fingertips float down.

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Awesome. We're gonna
come forward onto all fours.

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Bring the knees very wide,

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toes to touch,
right hand to the earth.

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Inhale, lift the left fingertips
up towards the sky.

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Open up through the chest.

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Draw the
shoulder blades together.

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Good, inhale in here.

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Exhale, bring the left hand 
to the small of the back.

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Good, then maybe
bring the left hand

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to the top of the right thigh.

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So we have lots of
opportunities here to explore.

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Then inhale, bring the
left arm all the way back up.

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Exhale. Thread the needle.

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Find this
beautiful stretch here,

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relieving tension in the
upper back and the neck.

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Close your eyes.

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Savor the moment,
deep breath in.

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Long breath out
to slowly unravel.

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Come out. 
Left hand to the earth.

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Inhale, right fingertips 
to the sky.

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Lengthen through the neck.

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Good, bring the right
hand to the low back.

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Breathe in.

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Twist as you exhale.

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Press away from that left palm.

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And maybe taking, excuse me,

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the right fingertips to
the top of the left thigh.

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Opening up the heart,
breathing deep.

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Continuing to press
down through the toes.

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As you inhale, 
reach the right fingertips up.

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Exhale, thread the needle.

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Close your eyes here.
Find what feels good.

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A little head, neck,
shoulder ritual.

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So nice.

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On an exhale,
slowly come out of it.

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Walk the knees
underneath the hip points.

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Slowly tuck the
chin into the chest

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and roll up to the knees.

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So we're here on the knees.

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Again, we can pad
the knees if we like.

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We're gonna
interlace the fingertips,

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press the palms 
forward, up and back.

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Lengthen the tailbone down.

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Feel your pelvis
kind of come underneath

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the center of your body.

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Then carve a line with the nose.

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Inhale, look 
forward, up and back.

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Big breath. Big stretch.

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Really reach, reach,
reach with the wrists

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all the way to the sky.

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Good, then exhale,
send the fingertips

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behind you as you release.

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Open up through
the chest, the pecs.

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Nice. Then we'll just do a
couple of arm circles here.

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Inhaling, we'll reach up,

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fingertips back
as you breathe out.

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Great, then release 
the hands down.

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Curl the toes under.
Peel the hip creases up high.

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Downward Facing Dog.

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What if a Downward Dog a day,

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I can't even say it.

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What if a Down Dog a day 
did keep the doctor away?

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Just really being
present for these daily rituals

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and seeing how a
little consistency

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can really go a long way.

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Inhale, lift the right leg
up high when you're ready.

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Exhale, slow and steady,
shift your weight forward.

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Right knee kisses right elbow.

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Good. Kick it up.

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Exhale, shift it forward.

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Right knee kisses left elbow.

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A little core ritual here.

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Inhale, lift it up.

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Exhale, right knee
squeezes into center.

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Now, check it out.

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You're gonna jump
the right foot back

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and switch the left
leg all the way up.

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So now left knee's in,
right leg's out.

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Good, then inhale,
kick the left leg up.

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Exhale, left knee
kisses left elbow.

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Follow your breath. 
Inhale, kick it up.

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Exhale, left knee 
to right elbow.

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Good. Inhale, reach it up.

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Exhale, straight back to center.

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Squeeze and lift.

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Now we're just gonna go
for a little slow jog here.

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Right knee then left knee.

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Right knee then left knee.

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Keep it going. Right, left.

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Right, left.

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Find your breath here

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for three, two, and one.

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Slowly lower the knees. 
Bring them together.

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Send the hips back, 
Child's Pose.

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Forehead melts down.

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Fingertips towards the toes.

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Let everything go.

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Mmm.

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Feel your heart beat.

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Continue to gently
deepen your breath.

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Lovely, slowly reach
the fingertips forward.

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Come back to all fours.

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Curl the toes under.

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Send the hips up high and back,
Downward Facing Dog.

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Anchor through the left heel.

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Inhale, lift the
right leg up high.

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As you exhale, 
step the right foot forward.

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Pivot on the back foot.

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Bend your front knee.
Now, listen carefully.

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With strong Warrior I legs,

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we're gonna roll up today.

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Roll up.

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So the upper body's kind of
in a little bit of a ragdoll

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until you start to
stack up through the spine.

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Feeling that energy, 
that lift from the pelvic floor.

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And then send your
fingertips up high.

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When you are ready, Warrior I.

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Inhale in, look up.

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Exhale, open up to
the left Warrior II.

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A nice wide stance. 
Reach, reach, reach.

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Good, inhale in here.

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As you exhale, reach with the 
right fingertips up and back.

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Peaceful Warrior.

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Breathe in here.

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Exhale, Extended Side Angle,
your version here.

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Left fingertips
reaching up high

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or towards the
front edge of your mat.

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Right fingertips on the earth
or right elbow on the thigh.

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Breathe in.

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Breathe out.

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Breathe in.

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Exhale, left hand
down to the earth.

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Big twist, as you inhale,
right fingertips to the sky.

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Good. Inhale in again.

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Wiggle the right fingertips.

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And exhale, slow and steady,
right hand back down.

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Step the right toes back.

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Inhale in, Plank Pose.

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Exhale to Down Dog.

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Inhale, lift the
left leg up high.

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Exhale, step it forward.

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Keep that front knee bent

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as you pivot on the back foot.

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And slow and steady with
strong legs, roll it up.

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Feel the power
in this transition

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as you ground down to lift up.

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When you're ready,

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reach the fingertips 
up high, Warrior I.

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Good, inhale, look up gently.

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Exhale, open up like 
you mean it. Warrior II.

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Finding the intention
in the movement.

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Inhale, keep the front knee bent

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as you lift the left
fingertips up and back.

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Peaceful Warrior.

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And then exhale,

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Extended Side Angle,
your version.

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Spiral your heart
up towards the sky.

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Inhale in here.

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Exhale, bring it back down.

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Next inhale, 
left fingertips to the sky.

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Big twist.

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Good, inhale in again,
wiggle the left fingertips.

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Exhale, bring that 
left palm down.

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Step the left toes
back to Plank Pose.

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Squeeze the right knee in,
then switch, left knee.

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Right then left.

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Option here today,

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to pick up the pace a little bit

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or keep it nice and slow.

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Beautiful.
We're here for three, two,

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and on the one, 
lower all the way to the belly.

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Inhale, rise up, Cobra.

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Exhale to soften and fold.

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Curl the toes under.

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Press up to all fours,
knees wide this time,

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and then send the
heart back, hips back,

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melting your
forehead toward the earth.

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Close your eyes.

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Feel your heart beat.

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Listen to the
sound of your breath.

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Stay with it.

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On your next inhale,
come back to all fours.

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Walk the knees
underneath the hip points.

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Wrists underneath the shoulders.

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Curl the toes under. Inhale in.

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As you exhale,
lift up to Hovering Table.

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Beautiful. Then you're 
gonna bring your right knee

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to your right elbow,
and then send it back.

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Left knee to left elbow. 
Send it back.

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Really try to draw your navel up

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so that you're engaging the
muscles of the abdominal wall

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and not just the hip flexor.

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You're here for three.

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Claw through 
the fingertips, two.

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And on the one, 
send the hips up high and back.

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Walk it out to a nice wide 
Downward Facing Dog.

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Nice. Inhale in.

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And exhale to
let everything go.

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Inhale, lift the
right leg up high.

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Exhale, step the right foot up.

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Lower the left
knee down to the earth.

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Now, we're gonna walk the
left knee back just a bit

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so you really
feel a nice stretch

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through the front of
that left hip crease.

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Then sweep the
arms up and overhead

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on a big breath in.

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And exhale, slowly lower 
fingertips to the mat.

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Pull the right hip crease back.

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Inhale, look forward.

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Exhale, roll through 
that right foot.

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Plant the palm.

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Step it back to Plank Pose.

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Inhale in.

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Exhale, Downward Facing Dog.

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Inhale in deeply here.

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And exhale, really exhale.
Let something go.

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Inhale, lift the
left leg up high.

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Three-Legged Dog.

00:13:42.650 --> 00:13:44.870
Exhale, step the left foot up.

00:13:44.870 --> 00:13:46.160
Lower the right knee.

00:13:46.160 --> 00:13:50.460
Take a second here to actively
walk that right knee back.

00:13:50.460 --> 00:13:53.340
Then inhale, sweep the 
arms up and overhead.

00:13:53.340 --> 00:13:55.990
Big breath. Big stretch.

00:13:55.990 --> 00:13:57.770
Exhale slow and steady,

00:13:57.770 --> 00:13:59.700
fingertips back
down to the earth.

00:13:59.700 --> 00:14:01.520
Pull the left hip crease back.

00:14:01.520 --> 00:14:03.073
Inhale, look forward.

00:14:04.010 --> 00:14:06.180
And then exhale, 
roll through that left foot.

00:14:06.180 --> 00:14:08.531
Plant the palms, 
step the left left toes back,

00:14:08.531 --> 00:14:09.920
Plank Pose.

00:14:09.920 --> 00:14:11.640
Alright, last time here in Plank,

00:14:11.640 --> 00:14:14.400
we're gonna turn to the
outer edge of the right foot

00:14:14.400 --> 00:14:17.860
as we reach the left fingertips
high up towards the sky.

00:14:17.860 --> 00:14:19.140
We can bend that front knee,

00:14:19.140 --> 00:14:20.660
bring that left
foot to the earth

00:14:20.660 --> 00:14:21.830
for a little kickstand here.

00:14:21.830 --> 00:14:24.670
Everyone, squeeze and
lift your right oblique.

00:14:24.670 --> 00:14:26.720
Lift your right hip
up towards the sky.

00:14:26.720 --> 00:14:28.310
Option to send
the left fingertips

00:14:28.310 --> 00:14:30.470
all the way up
and overhead here.

00:14:30.470 --> 00:14:34.250
Side Plank. Hug that 
lower rib cage in.

00:14:34.250 --> 00:14:35.857
Good. Inhale in.

00:14:35.857 --> 00:14:37.930
Maybe look up towards the sky.

00:14:37.930 --> 00:14:39.860
Shine your heart
up to the heavens.

00:14:39.860 --> 00:14:42.000
And then slow and with control,

00:14:42.000 --> 00:14:43.210
bring it back to center.

00:14:43.210 --> 00:14:44.920
Take a break on the knees here

00:14:44.920 --> 00:14:46.160
for a breath if you need to,

00:14:46.160 --> 00:14:47.910
and then take it
to the other side.

00:14:48.980 --> 00:14:51.640
Outer edge of the left foot.

00:14:51.640 --> 00:14:53.860
We can bend the
right knee if we need to.

00:14:53.860 --> 00:14:55.710
Lifting the hips up high.

00:14:55.710 --> 00:14:58.000
Reaching the right
fingertips all the way up.

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Spiraling your heart 
up towards the sky.

00:15:01.440 --> 00:15:04.039
Find your breath.
Neck is nice and long.

00:15:05.220 --> 00:15:06.690
Maybe we take
the right fingertips

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all the way up and overhead,

00:15:08.380 --> 00:15:10.934
lifting the hips
a little higher.

00:15:12.140 --> 00:15:13.854
Hug the rib cage in.

00:15:15.400 --> 00:15:16.970
Good. Inhale in.

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Exhale with control.

00:15:18.580 --> 00:15:21.113
Back to Plank.
Lower to the belly.

00:15:22.110 --> 00:15:25.080
Interlace the fingertips 
behind the back here.

00:15:25.080 --> 00:15:27.200
Squeeze the legs together.

00:15:27.200 --> 00:15:29.890
Good, press into your 
pubic bone. Inhale in.

00:15:29.890 --> 00:15:32.470
Exhale, draw the navel 
up towards the spine

00:15:32.470 --> 00:15:34.263
as you lift, open the chest.

00:15:35.170 --> 00:15:37.780
Knuckles reach
towards the heels.

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Stay here. Breathe in.

00:15:39.890 --> 00:15:42.240
Exhale, maybe
lift a little higher.

00:15:43.310 --> 00:15:45.239
Great, tuck your
chin into your chest now,

00:15:45.239 --> 00:15:46.610
lengthen through
the back of the neck.

00:15:46.610 --> 00:15:48.580
Draw your
shoulder blades together.

00:15:48.580 --> 00:15:49.484
Inhale in.

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Exhale, maybe lift the toes,
the ankles, the shins.

00:15:55.380 --> 00:15:57.260
Good, inhale in.

00:15:57.260 --> 00:15:59.360
Exhale to release everything.

00:15:59.360 --> 00:16:01.040
Come onto your right ear.

00:16:01.040 --> 00:16:04.734
Just allow your
hands and feet to soften.

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You can bump, shake.
Excuse me, not bump.

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Yeah, bump.

00:16:08.270 --> 00:16:09.800
Shake the hips a
little left to right.

00:16:09.800 --> 00:16:11.824
Bump the hips a
little left to right.

00:16:13.450 --> 00:16:16.510
Close your eyes as you
bring now your big toes together.

00:16:16.510 --> 00:16:19.303
Just allow the
heels to splay out wide.

00:16:21.290 --> 00:16:24.130
And relax
everything into the earth.

00:16:27.060 --> 00:16:28.490
Rest your heart.

00:16:29.520 --> 00:16:31.051
Quiet the mind.

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Slow and steady.
Lift the head up.

00:16:38.330 --> 00:16:40.973
Turn on opposite ear now.

00:16:42.500 --> 00:16:45.070
And again, let everything go.

00:16:45.070 --> 00:16:48.014
Rest your sweet heart.

00:16:50.070 --> 00:16:52.003
Quiet your mind.

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Observe your breath.

00:17:00.322 --> 00:17:02.326
Mmm.

00:17:11.549 --> 00:17:13.870
Then slowly lift the head up.

00:17:13.870 --> 00:17:17.630
Draw one hand and then the
other underneath the shoulders.

00:17:17.630 --> 00:17:19.420
Inhale, Cobra.

00:17:19.420 --> 00:17:21.150
Exhale, soften and release.

00:17:21.150 --> 00:17:24.966
You're gonna turn
onto your back from here

00:17:26.070 --> 00:17:27.990
and hug the knees
up towards your chest.

00:17:27.990 --> 00:17:30.280
Catch your knees
with your palms

00:17:30.280 --> 00:17:33.630
and we're just gonna
draw gentle circles one way

00:17:33.630 --> 00:17:34.760
with the knees.

00:17:34.760 --> 00:17:38.770
Feeling this sweet
massage on the sacrum

00:17:40.470 --> 00:17:42.379
and the low back,

00:17:44.735 --> 00:17:46.475
the hips.

00:17:48.620 --> 00:17:52.023
And then take it the other way,
reversing the circle.

00:17:54.040 --> 00:17:56.717
Staying close with your breath.

00:18:08.630 --> 00:18:10.640
Good, then release
the left foot down.

00:18:10.640 --> 00:18:13.460
Cross the right
ankle over the left.

00:18:13.460 --> 00:18:14.610
Thread the needle here

00:18:14.610 --> 00:18:16.550
as you squeeze the
legs up towards your body.

00:18:16.550 --> 00:18:20.150
Maybe use your right elbow
to press that right thigh out.

00:18:20.150 --> 00:18:21.320
Breathe in.

00:18:21.320 --> 00:18:22.340
As you breathe out,

00:18:22.340 --> 00:18:25.475
maybe rock a little
gently side to side.

00:18:32.960 --> 00:18:35.610
And then allow the left
foot to come to the ground.

00:18:35.610 --> 00:18:38.420
Keep crossing your
right leg over your left.

00:18:38.420 --> 00:18:41.770
Interlace the fingertips
behind the head, elbows wide,

00:18:41.770 --> 00:18:43.940
and then just nice
and easy allow the legs

00:18:43.940 --> 00:18:46.120
to fall to the left.

00:18:46.120 --> 00:18:48.850
Try to keep your
right shoulder rooted down.

00:18:48.850 --> 00:18:51.482
Skin of the face soft. Breathe.

00:18:53.520 --> 00:18:56.650
Nice. And then slowly
bring it back and we'll switch.

00:18:56.650 --> 00:18:59.830
Left foot crosses over
the top of the right thigh.

00:18:59.830 --> 00:19:01.010
We thread the needle here.

00:19:01.010 --> 00:19:02.130
Take a deep breath in.

00:19:02.130 --> 00:19:04.400
Tuck the chin into the chest.

00:19:04.400 --> 00:19:05.240
Close your eyes.

00:19:05.240 --> 00:19:08.393
As you exhale, find soft,
easy movement here.

00:19:18.130 --> 00:19:19.500
Then right foot comes down.

00:19:19.500 --> 00:19:21.530
Keep crossing
the left foot over.

00:19:21.530 --> 00:19:22.730
Interlace the fingertips.

00:19:22.730 --> 00:19:25.750
Maybe opposite direction,
opposite bind.

00:19:25.750 --> 00:19:29.140
The strange thumb 
on the bottom.

00:19:29.140 --> 00:19:33.050
And then allow the knees
to fall gently to the right.

00:19:33.050 --> 00:19:35.421
Breathe. Close your eyes.

00:19:45.600 --> 00:19:47.610
Then follow your breath
as you gently release.

00:19:47.610 --> 00:19:49.340
Come back to center.

00:19:49.340 --> 00:19:51.080
Bring both knees
up towards the chest.

00:19:51.080 --> 00:19:54.310
Reach to grab your ankles,
the outer edges of your feet

00:19:54.310 --> 00:19:56.660
or the inner
arches for Happy Baby.

00:19:56.660 --> 00:19:59.430
Kick the soles of the
feet up towards the sky.

00:19:59.430 --> 00:20:02.590
Lengthen, so beautiful 
action point here

00:20:02.590 --> 00:20:06.020
is to really reach your
tailbone towards the front,

00:20:06.020 --> 00:20:07.780
or now back edge of your mat,

00:20:07.780 --> 00:20:12.330
so you can feel some slight
compression on the sacrum there.

00:20:12.330 --> 00:20:14.007
Breathe deep here.

00:20:15.270 --> 00:20:16.993
And when you're ready,

00:20:18.160 --> 00:20:19.770
release the feet to the ground.

00:20:19.770 --> 00:20:23.020
And you can decide whether
you wanna come knees together,

00:20:23.020 --> 00:20:25.120
feet wide.

00:20:25.120 --> 00:20:28.670
Wow, I can see a beautiful
hawk outside of this window.

00:20:28.670 --> 00:20:30.720
Or legs extended,

00:20:30.720 --> 00:20:34.038
or even finishing in 
Supta Baddha Konasana

00:20:34.038 --> 00:20:36.799
Reclined Cobbler's Pose here.
You decide.

00:20:40.426 --> 00:20:42.370
Bring your hands
somewhere onto your body

00:20:42.370 --> 00:20:43.203
and close your eyes.

00:20:43.203 --> 00:20:45.530
One last time,
take a deep breath in.

00:20:46.640 --> 00:20:50.070
And as you exhale,
melt into the earth,

00:20:50.070 --> 00:20:53.520
relaxing the weight of
your body completely and fully.

00:20:53.520 --> 00:20:55.989
Softening the
skin of the forehead.

00:20:57.550 --> 00:21:01.970
Letting go of any clenching
or holding or tightening,

00:21:01.970 --> 00:21:04.620
any tension that might
be stored in the body.

00:21:04.620 --> 00:21:09.410
Let part of our ritual today
be about checking in with that.

00:21:09.410 --> 00:21:12.200
Noticing it and then softening,

00:21:12.200 --> 00:21:16.703
and allowing a surrender,
a change, transformation.

00:21:18.870 --> 00:21:21.760
Even just the
awareness of that clenching,

00:21:21.760 --> 00:21:26.083
that holding is enough.

00:21:29.933 --> 00:21:32.060
The wisdom of the
body is incredible.

00:21:32.060 --> 00:21:33.670
Just the awareness of something

00:21:33.670 --> 00:21:38.587
can inspire a meaningful change.

00:21:51.930 --> 00:21:56.310
Just take a couple of
more soft, sweet breaths here

00:21:58.020 --> 00:22:00.417
in stillness.

00:22:08.500 --> 00:22:11.320
Allowing the 
nutrients, benefits,

00:22:11.320 --> 00:22:14.423
beauty of your
practice here, your ritual

00:22:15.370 --> 00:22:17.882
seep in, soak in.

00:22:25.440 --> 00:22:29.830
Then slowly begin to hug
one knee into the chest.

00:22:29.830 --> 00:22:32.257
And then slowly the other knee.

00:22:33.990 --> 00:22:35.910
Squeeze the knees
up towards your chest,

00:22:35.910 --> 00:22:38.700
and then rock onto
one side, any side.

00:22:38.700 --> 00:22:41.619
Pause in a fetal position.

00:22:44.510 --> 00:22:49.074
Take a second here to breathe,
like you love yourself.

00:22:55.700 --> 00:22:58.720
You may not feel
like you love yourself,

00:22:58.720 --> 00:23:01.277
so just breathe as if.

00:23:04.516 --> 00:23:05.360
And really, for me,

00:23:05.360 --> 00:23:07.890
this ritual is
about that process

00:23:09.060 --> 00:23:10.887
of remembering,

00:23:13.090 --> 00:23:14.808
uncovering,

00:23:17.340 --> 00:23:19.290
and falling back

00:23:20.370 --> 00:23:24.251
deeply in love.

00:23:25.620 --> 00:23:28.070
Press into one palm
and then the other.

00:23:28.070 --> 00:23:29.650
Come up to a nice,
comfortable seat.

00:23:29.650 --> 00:23:30.910
Bring the palms together.

00:23:30.910 --> 00:23:32.600
We're gonna rub
them together here

00:23:32.600 --> 00:23:35.050
to close out the ritual today.

00:23:35.050 --> 00:23:37.919
Create a little energy,
a little heat.

00:23:37.919 --> 00:23:39.690
(hands rubbing)

00:23:39.690 --> 00:23:41.800
Sit up nice and tall. 
Lift your heart.

00:23:41.800 --> 00:23:43.580
Inhale in.

00:23:43.580 --> 00:23:45.770
Exhale, bring your
hands to your heart space.

00:23:45.770 --> 00:23:48.356
Just one palm on
top of the other.

00:23:48.356 --> 00:23:49.440
And we'll bow the
head to the heart

00:23:49.440 --> 00:23:52.021
one last time to whisper,

00:23:52.021 --> 00:23:53.837
Namaste.

00:23:55.267 --> 00:23:59.211
(soft upbeat music)