WEBVTT

00:00:00.230 --> 00:00:02.009
- Howdy and
welcome back to Center.

00:00:02.009 --> 00:00:06.316
It's Day 22, Align.

00:00:06.316 --> 00:00:07.978
Let's get started.

00:00:07.978 --> 00:00:11.234
(light music)

00:00:29.067 --> 00:00:32.970
Alright, let's begin in a
seated position of your choice.

00:00:32.970 --> 00:00:37.177
You can sit cross-legged or
maybe you try kneeling today

00:00:37.177 --> 00:00:40.479
if that feels
right in your body.

00:00:40.479 --> 00:00:44.059
Come into your choice of seat

00:00:44.059 --> 00:00:47.624
to begin and sit up nice and tall.

00:00:50.240 --> 00:00:53.159
You can close your eyes or
soften your gaze here as we

00:00:53.159 --> 00:00:58.006
align the head over the heart
and the heart over the pelvis.

00:01:00.479 --> 00:01:03.820
Relax your shoulders down 
as you gently lift up through

00:01:03.820 --> 00:01:07.703
the chest, 
the sternum, the heart.

00:01:09.239 --> 00:01:13.040
And then slowly
draw your palms together,

00:01:13.040 --> 00:01:15.008
Anjuli Mudra.

00:01:17.599 --> 00:01:21.991
Take a quiet moment here
to just notice how you feel.

00:01:25.680 --> 00:01:31.180
Aligning your attention
to the present moment.

00:01:41.040 --> 00:01:44.040
And for me, aligning
your attention is not about

00:01:44.040 --> 00:01:48.549
snapping into something or
perfectionism or nailing it,

00:01:48.549 --> 00:01:50.959
it's a process.

00:01:50.959 --> 00:01:53.360
It's an unfolding.

00:01:55.242 --> 00:01:57.959
It's an evolution.

00:01:57.959 --> 00:02:01.056
It's always building upon
itself one present moment

00:02:01.056 --> 00:02:02.858
into the next.

00:02:04.040 --> 00:02:07.840
So each time you come to the
mat you have an opportunity to

00:02:07.840 --> 00:02:10.990
be in that process 
of aligning with

00:02:12.667 --> 00:02:16.280
the current moment, 
the present moment.

00:02:16.280 --> 00:02:20.050
That's why we often 
say let go of the past,

00:02:20.050 --> 00:02:22.833
politely put your 
to-do list on hold.

00:02:24.840 --> 00:02:30.340
So using this time to
simply align with what is.

00:02:37.680 --> 00:02:40.958
Inhale in deeply
through the nose.

00:02:42.560 --> 00:02:45.200
And exhale in deeply
through the nose or the mouth.

00:02:45.200 --> 00:02:49.060
You can release the hands to
your lap and we'll just take a

00:02:49.060 --> 00:02:53.693
couple small circles one way.

00:02:53.693 --> 00:02:56.000
Checking in with the neck.

00:02:58.418 --> 00:03:01.300
Pulling those 
shoulders down and back

00:03:01.300 --> 00:03:04.157
and then reversing your circle.

00:03:05.840 --> 00:03:09.319
Continuing to
gently deepen your breath.

00:03:11.719 --> 00:03:15.779
Aligning with your breath,

00:03:15.779 --> 00:03:18.480
witnessing your breath 
is an incredible way

00:03:18.480 --> 00:03:22.780
to come into the present moment.

00:03:24.719 --> 00:03:28.692
If you're ever stuck in the past
or worrying about the future,

00:03:28.692 --> 00:03:31.360
align with your breath.
Okay, here we go.

00:03:31.360 --> 00:03:33.149
Palms are gonna come forward.

00:03:33.149 --> 00:03:37.168
We'll walk the
knees out hip width apart.

00:03:37.168 --> 00:03:39.069
We're gonna take a
couple of Cat-Cows here.

00:03:39.069 --> 00:03:40.859
Inhale, drop the belly.

00:03:42.335 --> 00:03:47.363
Practice softening your gaze,
paying attention to your focus

00:03:47.363 --> 00:03:49.596
here as you move

00:03:50.858 --> 00:03:55.025
the spine back and 
forth nice and slow.

00:04:01.080 --> 00:04:05.439
So we're starting to align
with more and more vocabulary.

00:04:05.439 --> 00:04:07.120
We have our foundation.

00:04:07.120 --> 00:04:10.080
We have the
things that are active.

00:04:10.080 --> 00:04:12.590
We have the softening.

00:04:13.560 --> 00:04:15.000
We have our gaze.

00:04:15.000 --> 00:04:17.151
We have the breath.

00:04:22.839 --> 00:04:24.920
And bring it back
to Tabletop Position.

00:04:24.920 --> 00:04:28.040
Curl the toes under, inhale in,
press into the palms

00:04:28.040 --> 00:04:30.199
and lift your knees, 
let them hover.

00:04:30.199 --> 00:04:32.560
Tug your shoulders
away from the ears.

00:04:32.560 --> 00:04:34.920
Send your gaze straight down.
Neck nice and long.

00:04:34.920 --> 00:04:37.680
Soften the skin
of the forehead.

00:04:37.680 --> 00:04:40.952
Now twist your knees 
to the right, to the right,

00:04:40.952 --> 00:04:42.399
and then come to center.

00:04:42.399 --> 00:04:45.599
Keep 'em lifted as
you twist to the left.

00:04:45.599 --> 00:04:48.199
Slow and steady to the right.

00:04:48.199 --> 00:04:50.000
Neck stays long.

00:04:50.000 --> 00:04:52.720
And to the left.

00:04:52.720 --> 00:04:56.352
And one more time to each side.

00:05:00.399 --> 00:05:03.160
And then releasing
back down to center.

00:05:03.160 --> 00:05:06.160
You're gonna turn your
fingertips either to the edges

00:05:06.160 --> 00:05:09.690
of your mat or all the 
way towards your body

00:05:09.690 --> 00:05:10.930
for a stretch here.

00:05:10.930 --> 00:05:12.459
You can walk 
the knees closer

00:05:12.459 --> 00:05:14.559
if the stretch is too intense.

00:05:14.559 --> 00:05:17.100
And you can walk them back 
if you need a little more

00:05:17.100 --> 00:05:19.574
or want a little more.

00:05:19.574 --> 00:05:23.720
Then gentle circles,
one way nice and slow.

00:05:26.888 --> 00:05:30.504
And then the other way.
Keep breathing.

00:05:34.480 --> 00:05:37.839
And then slowly one
hand at a time, release.

00:05:37.839 --> 00:05:40.680
Kick the right foot out long.

00:05:40.680 --> 00:05:43.107
Inhale in, exhale, 
bend the right knee,

00:05:43.107 --> 00:05:45.879
bring it all the way up 
and in for a low lunge.

00:05:45.879 --> 00:05:49.319
Let's just stretch it out here.
So walk the left knee back.

00:05:49.319 --> 00:05:52.879
Open up through 
the chest, breathe in.

00:05:52.879 --> 00:05:54.761
You can find soft, 
easy movement here

00:05:54.761 --> 00:05:56.760
if that feels good.

00:05:57.824 --> 00:06:00.220
Pulling the
right hip crease back.

00:06:01.873 --> 00:06:03.240
Front knee over front ankle.

00:06:03.240 --> 00:06:05.949
So we find the
alignment of our bones.

00:06:05.949 --> 00:06:09.555
And then there's the discovery,
the exploration,

00:06:09.555 --> 00:06:13.790
aligning with what feels 
good in your body today.

00:06:13.790 --> 00:06:16.770
So it might feel good 
to lift the back knee here

00:06:16.770 --> 00:06:19.000
instead of keeping it lowered.

00:06:19.000 --> 00:06:21.350
Might feel good to 
walk the knee further back

00:06:21.350 --> 00:06:23.032
for a deeper stretch.

00:06:26.450 --> 00:06:30.000
Nice and then slowly
we'll send the hips back.

00:06:30.000 --> 00:06:32.079
Just take a little
counter stretch here.

00:06:32.079 --> 00:06:35.304
Draw your gaze in
towards your navel.

00:06:35.304 --> 00:06:37.278
Flex your right foot.

00:06:41.240 --> 00:06:43.240
And then roll
through your right foot.

00:06:43.240 --> 00:06:44.649
Bring your right hand over

00:06:44.649 --> 00:06:46.959
towards the 
left side of your mat.

00:06:46.959 --> 00:06:48.739
We're gonna turn 
the right toes out here

00:06:48.739 --> 00:06:51.800
in a little 
modified Lizard lunge.

00:06:51.800 --> 00:06:54.199
So breathe deep here,
open up through the chest.

00:06:54.199 --> 00:06:57.168
You can come on down to
the forearms if you're really

00:06:57.168 --> 00:07:01.519
feeling it in your body,
otherwise keep it nice and tall.

00:07:01.519 --> 00:07:04.519
And same thing, you can lift 
the back knee if you're ready

00:07:04.519 --> 00:07:06.905
or you can keep it lowered.
Breathe deep.

00:07:09.889 --> 00:07:12.639
And then walk it
all back to center.

00:07:12.639 --> 00:07:14.680
We'll come back to all fours.

00:07:16.311 --> 00:07:19.800
And when you're ready
kick the left leg out.

00:07:19.800 --> 00:07:23.720
Inhale, exhale, bring it
all the way up into your lunge.

00:07:23.720 --> 00:07:25.680
Walk the right knee back.

00:07:25.680 --> 00:07:28.356
And just stretch it out here.
Breathe.

00:07:28.356 --> 00:07:30.319
Open up through the chest.

00:07:32.069 --> 00:07:34.409
Front knee over front ankle 
or just notice where your

00:07:34.409 --> 00:07:37.226
attention is going here.

00:07:37.226 --> 00:07:40.054
Pull that left hip crease back.

00:07:52.078 --> 00:07:54.773
And then send the hips back.

00:07:54.773 --> 00:07:58.000
Pull the left hip crease back
and draw your navel, sorry,

00:07:58.000 --> 00:08:01.660
your nose towards your navel.
Your gaze towards your navel.

00:08:01.660 --> 00:08:03.636
Flex your left foot.

00:08:08.876 --> 00:08:12.079
And then with your breath,
rolling through the left foot

00:08:12.079 --> 00:08:15.000
coming back all the way up
bringing the left hand over to

00:08:15.000 --> 00:08:18.680
the right side of the mat,
turn the left toes out here.

00:08:19.929 --> 00:08:23.251
And same thing
finding your variation here.

00:08:23.251 --> 00:08:25.980
Maybe lift the knee, 
maybe lower to the forearms

00:08:25.980 --> 00:08:28.560
or maybe keep it nice and tall.
Breathe deep.

00:08:28.560 --> 00:08:31.820
Downward breath.
Breathe into your belly.

00:08:31.820 --> 00:08:36.120
Send breath down the low back.

00:08:45.115 --> 00:08:48.690
And then draw it
back through to center.

00:08:48.690 --> 00:08:52.217
We're just gonna come
back to all fours from here.

00:08:52.217 --> 00:08:54.840
Nice, then spread the
fingertips, curl the toes

00:08:54.840 --> 00:08:58.360
peel the hips up high and back, 
Downward Facing Dog.

00:08:59.790 --> 00:09:02.169
Inhale in deeply.

00:09:02.169 --> 00:09:05.859
Exhale to slowly
lower to the knees.

00:09:05.859 --> 00:09:08.429
And bring the knees 
as wide as the mat.

00:09:08.429 --> 00:09:09.720
Big toes to touch.

00:09:09.720 --> 00:09:12.240
Walk your hands
over towards the left.

00:09:12.240 --> 00:09:14.740
Maybe cross your 
right hand over your left for

00:09:14.740 --> 00:09:17.240
a side body stretch 
on the right.

00:09:17.240 --> 00:09:20.039
Actively pull your
right hip crease back here.

00:09:20.039 --> 00:09:22.199
Breathe in.

00:09:22.199 --> 00:09:24.039
Breathe out.

00:09:24.039 --> 00:09:26.679
And then take it
to the other side.

00:09:28.307 --> 00:09:30.440
Actively pulling the
left hip crease back.

00:09:30.440 --> 00:09:32.360
Feel that stretch
as you breathe in.

00:09:34.427 --> 00:09:36.529
And breathe out.

00:09:36.529 --> 00:09:38.399
Then walk it back to center.

00:09:38.399 --> 00:09:40.639
Come all way up.
Walk the knees in.

00:09:40.639 --> 00:09:43.440
Send the hips up high and back,
Downward Facing Dog.

00:09:43.440 --> 00:09:45.209
Deep breath in.

00:09:47.170 --> 00:09:50.039
Long breath out.
Soften your gaze here.

00:09:50.039 --> 00:09:52.677
Close your eyes.
Go inward.

00:09:56.339 --> 00:10:00.039
Align with the vocabulary
you've learned thus far.

00:10:00.039 --> 00:10:02.080
Starting with the breath.

00:10:02.080 --> 00:10:07.325
And then all those little
action points, playing around

00:10:07.325 --> 00:10:09.440
in the process
of being present.

00:10:14.690 --> 00:10:16.360
Lovely.
Inhale in.

00:10:16.360 --> 00:10:17.960
You can lift the
right leg up if you want.

00:10:17.960 --> 00:10:21.720
Exhale, step it all the
way up into a nice low lunge.

00:10:21.720 --> 00:10:23.759
Keep the left hand where it is.

00:10:23.759 --> 00:10:27.100
We're gonna turn
the right toes out.

00:10:27.100 --> 00:10:28.200
Take your time with this.

00:10:28.200 --> 00:10:30.179
We're gonna turn
the right toes out.

00:10:30.179 --> 00:10:34.784
Then we're gonna turn on to the
outer edge of the left foot,

00:10:34.784 --> 00:10:36.350
Horizon lunge.

00:10:36.350 --> 00:10:39.519
You're gonna send the right
fingertips forward and then

00:10:39.519 --> 00:10:41.720
all the way up and then back.

00:10:43.213 --> 00:10:45.590
Breathe deep here.
Stay connected to your core.

00:10:45.590 --> 00:10:48.320
So I'm not sinking
into my bones here.

00:10:48.320 --> 00:10:49.710
Breathe deep.

00:10:49.710 --> 00:10:51.910
You can rock onto the 
outer edge of the right foot

00:10:51.910 --> 00:10:53.933
if that feels good in your hip.

00:10:53.933 --> 00:10:58.220
And then take the right arm all
the way up, forward and down.

00:10:58.220 --> 00:11:03.220
We bring the right toes
back in to our nice low lunge.

00:11:03.220 --> 00:11:05.959
We pivot on the back heel.
Inhale in.

00:11:05.959 --> 00:11:10.521
Exhale, plant the palms,
step it to Downward Facing Dog.

00:11:10.521 --> 00:11:13.109
Deep breath in here.
Go inward.

00:11:14.557 --> 00:11:16.519
Long breath out.

00:11:18.947 --> 00:11:21.000
And when you're
ready, second side.

00:11:21.000 --> 00:11:23.070
Step the left foot up.

00:11:23.070 --> 00:11:26.920
Nice and slow, 
turn the left toes out first.

00:11:26.920 --> 00:11:28.660
We press the 
right palm into the mat

00:11:28.660 --> 00:11:30.308
and we're not collapsing 
into the right shoulder,

00:11:30.308 --> 00:11:32.400
we're pressing 
away from the mat.

00:11:32.400 --> 00:11:35.569
Then we turn to
rock on our right foot.

00:11:35.569 --> 00:11:36.519
Outer edge of the right foot.

00:11:36.519 --> 00:11:40.386
Left fingertips go 
forward, up and back.

00:11:40.386 --> 00:11:41.960
Horizon lunge.

00:11:41.960 --> 00:11:43.975
You may come on to the 
outer edge of your left foot

00:11:43.975 --> 00:11:45.720
if that feels good in your hip.

00:11:45.720 --> 00:11:48.129
Everyone pull your left hip
crease back just a bit so you

00:11:48.129 --> 00:11:50.519
can lift up from
the pelvic floor.

00:11:51.940 --> 00:11:53.464
Just support.

00:11:53.464 --> 00:11:57.330
Find stability in this pose.

00:11:57.330 --> 00:12:00.279
And then to take it back, 
we're gonna go inhale,

00:12:00.279 --> 00:12:04.384
left arm up, forward, 
around and down.

00:12:04.384 --> 00:12:07.919
Exhale to come back
into your nice low lunge.

00:12:09.092 --> 00:12:10.590
Inhale to look forward.

00:12:10.590 --> 00:12:12.965
Exhale to plant the palms,

00:12:12.965 --> 00:12:15.919
step it back, 
Downward Facing Dog.

00:12:17.142 --> 00:12:19.960
Lovely. Bend the knees,
inhale, look forward.

00:12:19.960 --> 00:12:22.240
Exhale to make
your way to the top.

00:12:22.240 --> 00:12:23.750
Find something new.

00:12:25.211 --> 00:12:27.039
Forward Fold.

00:12:31.790 --> 00:12:33.620
Inhale in here.

00:12:35.250 --> 00:12:39.799
Exhale. Allow the weight 
of the head to be heavy.

00:12:44.184 --> 00:12:47.026
Inhale in again.

00:12:47.026 --> 00:12:50.115
Exhale to slowly bend the knees,

00:12:50.115 --> 00:12:54.720
connect to your abdominals 
and roll it up to standing.

00:12:58.155 --> 00:13:00.200
Root down through the feet.

00:13:01.776 --> 00:13:04.448
Lengthen through
the crown of the head.

00:13:04.448 --> 00:13:07.069
Bring the palms together 
at your heart as you stand

00:13:07.069 --> 00:13:09.399
nice and tall in Mountain Pose.

00:13:10.565 --> 00:13:12.080
Inhale in deeply.

00:13:13.886 --> 00:13:17.289
Exhale to release.

00:13:17.289 --> 00:13:18.766
Interlace the fingertips,

00:13:18.766 --> 00:13:21.759
inhale, bring the 
hands behind the head.

00:13:21.759 --> 00:13:25.929
So today try to keep your knees
just with the slight micro-bend

00:13:25.929 --> 00:13:29.039
and your hips where they
are in space as you drop

00:13:29.039 --> 00:13:30.679
the left elbow down.

00:13:30.679 --> 00:13:33.890
It's the same move we've done
before but we're keeping the

00:13:33.890 --> 00:13:38.578
hips in the same 
plane the whole time

00:13:38.578 --> 00:13:40.120
so we're not 
bending at the waist.

00:13:40.120 --> 00:13:42.640
So you're moving in nice little
circles and then see if you

00:13:42.640 --> 00:13:46.581
can really engage the muscles
of the belly as you draw your

00:13:46.581 --> 00:13:47.734
chin into your chest.

00:13:47.734 --> 00:13:53.200
This is a great move to
play with your moving Drishti.

00:13:56.302 --> 00:13:57.759
And then release.

00:13:57.759 --> 00:13:59.499
Take it to the other side.

00:14:04.834 --> 00:14:07.480
So good for the spine.
Keep it slow.

00:14:07.480 --> 00:14:10.364
Again, keep the hips
where they are in space.

00:14:18.368 --> 00:14:20.939
And then bring the
head back to center.

00:14:20.939 --> 00:14:23.129
Head over heart,
heart over pelvis.

00:14:23.129 --> 00:14:24.840
Inhale in here.

00:14:24.840 --> 00:14:27.559
Exhale, release the 
arms all the way down,

00:14:27.559 --> 00:14:30.556
interlace the fingertips 
behind your back.

00:14:30.556 --> 00:14:32.720
Inhale to lift the chest.

00:14:32.720 --> 00:14:35.225
Lift the chin, look up.

00:14:35.225 --> 00:14:37.680
Open up through 
the chest, the pecs.

00:14:37.680 --> 00:14:39.250
Exhale, bend your knees,

00:14:39.250 --> 00:14:41.039
lead with your
heart all the way down.

00:14:41.039 --> 00:14:45.249
Keep the bind in the hands,
Forward Fold.

00:14:45.249 --> 00:14:48.480
Knuckles reach up actively
towards the ceiling here as

00:14:48.480 --> 00:14:51.658
you draw your nose
towards your navel.

00:14:51.658 --> 00:14:53.312
Inhale in.

00:14:53.312 --> 00:14:55.519
And then exhale,
release everything.

00:14:55.519 --> 00:14:57.880
Fingertips come to the mat.
Awesome.

00:14:57.880 --> 00:15:00.369
Left foot steps back.

00:15:00.369 --> 00:15:02.840
Back knee lowered or lifted,
your choice.

00:15:02.840 --> 00:15:04.519
Inhale, high lunge.

00:15:04.519 --> 00:15:06.159
Deep breath in here.

00:15:06.159 --> 00:15:08.559
Exhale, bend that front knee.

00:15:08.559 --> 00:15:09.720
Focus on your alignment.

00:15:09.720 --> 00:15:11.799
Pull the right hip crease back.

00:15:11.799 --> 00:15:15.559
Draw the pelvic floor up, 
navel in and up.

00:15:15.559 --> 00:15:17.539
Low ribs hug in.

00:15:17.539 --> 00:15:19.114
Tuck the chin.

00:15:19.114 --> 00:15:21.745
Pull the thumbs back.

00:15:21.745 --> 00:15:24.759
Now bend your left knee just
a bit to see if you can align

00:15:24.759 --> 00:15:28.100
head over heart, heart
over pelvis a little more.

00:15:28.100 --> 00:15:31.109
And then reach
that left heel back.

00:15:31.109 --> 00:15:32.799
Good, inhale in here.

00:15:32.799 --> 00:15:36.120
Exhale to bring it all the
way back down, plant the palms,

00:15:36.120 --> 00:15:37.759
step the right toes back.

00:15:37.759 --> 00:15:40.319
Belly all the way to the earth.

00:15:40.319 --> 00:15:43.826
And on your next inhale, 
Bhujangasana, Cobra.

00:15:43.826 --> 00:15:46.520
Inhale to lift it up.

00:15:46.520 --> 00:15:48.759
And exhale to release it down.

00:15:48.759 --> 00:15:50.430
Curl the toes under.

00:15:50.430 --> 00:15:51.960
Press up to Plank.

00:15:51.960 --> 00:15:53.690
Nice and strong.

00:15:53.690 --> 00:15:56.639
And then send the hips
up high and back, Down Dog.

00:15:57.827 --> 00:16:00.814
Wonderful. Step the 
left foot all the way up.

00:16:02.223 --> 00:16:04.659
High lunge.
Inhale in.

00:16:04.659 --> 00:16:07.900
Reaching the fingertips 
forward, up and back.

00:16:07.900 --> 00:16:11.605
Exhale to relax
the shoulders down.

00:16:11.605 --> 00:16:14.869
Now practice soft gaze here.

00:16:14.869 --> 00:16:17.479
Pull that left hip crease back.

00:16:17.479 --> 00:16:19.749
Find your center.

00:16:19.749 --> 00:16:22.480
Bend the right knee a little
bit to align head over heart,

00:16:22.480 --> 00:16:25.360
heart over pelvis a little more 
then you can reach it back.

00:16:26.497 --> 00:16:28.667
Breathe in.

00:16:28.667 --> 00:16:31.320
Lots of space between the
hands here if you need it.

00:16:31.320 --> 00:16:33.471
Breathe out.

00:16:33.471 --> 00:16:35.320
Good. Breathe in again.

00:16:35.320 --> 00:16:37.570
And exhale to bring
it all the way back down.

00:16:37.570 --> 00:16:40.960
Plant the palms, step the
left toes back, Plank Pose.

00:16:40.960 --> 00:16:42.140
Inhale in.

00:16:42.140 --> 00:16:44.610
Exhale, slowly
lower to the belly.

00:16:44.610 --> 00:16:47.360
Inhale for Cobra.

00:16:47.360 --> 00:16:49.810
Big heart opener here.

00:16:49.810 --> 00:16:53.360
And exhale to
soften and release it down.

00:16:53.360 --> 00:16:56.470
Curl the toes under, 
press up to a strong Plank.

00:16:56.470 --> 00:16:58.799
And then follow your 
breath all the way back

00:16:58.799 --> 00:17:00.787
to Downward Facing Dog.

00:17:01.937 --> 00:17:04.059
Pedal out the feet.

00:17:04.059 --> 00:17:06.999
Claw through the fingertips.

00:17:06.999 --> 00:17:08.039
Inhale in.

00:17:08.039 --> 00:17:11.220
As you exhale, slowly make
your way back up to the mat.

00:17:11.220 --> 00:17:13.000
Try to find something new.

00:17:13.000 --> 00:17:16.035
Back up to the top of 
the mat, Forward Fold.

00:17:16.035 --> 00:17:17.200
Inhale in.

00:17:17.200 --> 00:17:19.880
Exhale, draw your nose
towards your navel.

00:17:20.819 --> 00:17:22.099
Just play.

00:17:23.349 --> 00:17:27.599
And exhale,
release, bend the knees.

00:17:27.599 --> 00:17:32.119
Inhale in again
to slowly rise up.

00:17:34.101 --> 00:17:38.680
And exhale, landing in
Mountain Pose once again.

00:17:38.680 --> 00:17:42.359
Close your eyes or soften your
gaze and observe your breath.

00:17:47.906 --> 00:17:53.029
If you're not taking long,
sweet deep breaths here,

00:17:53.029 --> 00:17:54.890
try it on for size.

00:18:01.920 --> 00:18:03.689
And then without looking 
down at the ground,

00:18:03.689 --> 00:18:07.279
just take one step back.
One step back.

00:18:07.279 --> 00:18:10.470
You're gonna bring your
feet together, really together.

00:18:10.470 --> 00:18:12.445
Hands come to the heart.

00:18:12.445 --> 00:18:14.700
Shift your weight
to your left foot

00:18:14.700 --> 00:18:17.900
and inhale to
lift your right heel.

00:18:18.759 --> 00:18:21.480
Exhale, lift that
right knee all the way up.

00:18:21.480 --> 00:18:23.469
And this is coming from center,

00:18:23.469 --> 00:18:26.980
not from my right hip crease,
but really from all that

00:18:26.980 --> 00:18:29.710
core connection 
I've been playing with.

00:18:29.710 --> 00:18:33.052
You can stay here working 
with this marionette string,

00:18:33.052 --> 00:18:35.849
trying to activate the abs,

00:18:35.849 --> 00:18:39.554
pressing up and out of 
your foundation, the left foot,

00:18:39.554 --> 00:18:43.836
or we can capture the
right shin, right ankle.

00:18:43.836 --> 00:18:46.769
Draw the right knee
all the way through center.

00:18:46.769 --> 00:18:50.658
And maybe start 
to kick it behind us,

00:18:50.658 --> 00:18:55.087
leaning the heart forward,
keeping that soft gaze.

00:18:56.526 --> 00:18:57.519
So you're here.

00:18:57.519 --> 00:18:59.324
You squeeze the
right knee in just a bit.

00:18:59.324 --> 00:19:01.110
Feel that quad stretch.

00:19:01.110 --> 00:19:04.480
You might take the right hand
now to the right inner arch.

00:19:05.786 --> 00:19:08.988
And from here we might 
kick the right knee up,

00:19:08.988 --> 00:19:12.059
the right toes out.

00:19:12.059 --> 00:19:15.082
And maybe the left
fingertips forward.

00:19:20.397 --> 00:19:23.279
Breathing deep here,
relaxing the shoulders.

00:19:26.338 --> 00:19:28.819
Maintaining
that core connection.

00:19:31.226 --> 00:19:35.599
And then slowly releasing
it all the way back to center,

00:19:35.599 --> 00:19:38.599
Mountain Pose, 
palms together at your heart.

00:19:38.599 --> 00:19:40.940
Take a deep breath in.

00:19:40.940 --> 00:19:43.279
Exhale, let it go.

00:19:43.279 --> 00:19:44.880
Shift your weight
to your right foot.

00:19:44.880 --> 00:19:46.880
As you inhale,
lift the left heel.

00:19:48.570 --> 00:19:49.649
Exhale.

00:19:50.940 --> 00:19:52.350
Inhale in again.

00:19:52.350 --> 00:19:54.010
Exhale, navel draws in.

00:19:54.010 --> 00:19:58.799
And that cues us okay, now
I can try to stand on one leg.

00:20:00.211 --> 00:20:02.559
You might just play here.

00:20:02.559 --> 00:20:05.075
You have so much to play with.

00:20:05.075 --> 00:20:09.130
Soft gaze,
shoulders, core connection.

00:20:09.130 --> 00:20:10.200
So you can just play.

00:20:10.200 --> 00:20:13.319
Even keep it 
really small, like this.

00:20:15.140 --> 00:20:16.793
Or maybe you 
work to hold it here,

00:20:16.793 --> 00:20:19.700
pressing the elbows left to right.

00:20:19.700 --> 00:20:22.580
Or maybe you'd like to try
Dancer Pose on the other side.

00:20:22.580 --> 00:20:27.792
First starting
with this quad stretch.

00:20:27.792 --> 00:20:29.359
Hip flexor stretch.

00:20:29.359 --> 00:20:33.070
And then maybe taking
the left hand to that arch.

00:20:34.415 --> 00:20:38.080
And think about 
kicking the left knee up

00:20:38.080 --> 00:20:41.306
and then the left toes out.

00:20:41.306 --> 00:20:43.920
So it's up and out.

00:20:43.920 --> 00:20:46.920
Holding on to
that focal point here.

00:20:56.202 --> 00:20:58.200
Consider your midline.

00:21:03.260 --> 00:21:06.440
Consider spreading awareness
through all four corners of

00:21:06.440 --> 00:21:10.450
your right foot and drawing
up from the inseam of that leg.

00:21:14.161 --> 00:21:16.490
And if you fall, no worries.

00:21:16.490 --> 00:21:20.022
We're aligning with the process,

00:21:20.022 --> 00:21:22.035
not the check mark.

00:21:23.116 --> 00:21:26.300
When you're ready, release it.

00:21:26.300 --> 00:21:28.630
Palms come
together, Mountain Pose.

00:21:28.630 --> 00:21:31.850
Inhale without looking down,

00:21:31.850 --> 00:21:34.490
step or hop to the 
top of your mat.

00:21:34.490 --> 00:21:36.580
Exhale when you land.

00:21:36.580 --> 00:21:39.558
Inhale, reach for the sky.

00:21:39.558 --> 00:21:42.400
Exhale, Forward Fold 
all the way down.

00:21:42.400 --> 00:21:45.989
Great work, everyone.
Shake the head yes, no.

00:21:47.866 --> 00:21:51.066
Great, then walk your
feet as wide as your mat.

00:21:51.066 --> 00:21:54.440
Keep the heels lifted as 
you drop your center down

00:21:54.440 --> 00:21:57.079
coming into a 
little froggy squat.

00:21:58.925 --> 00:22:00.879
Take a breath here.

00:22:00.879 --> 00:22:04.024
Feel your feet.

00:22:05.560 --> 00:22:08.255
Feel your hips.

00:22:08.255 --> 00:22:11.079
Feel your inhale as you
breathe into your belly.

00:22:13.755 --> 00:22:18.720
And long cleansing breath
out through the nose or mouth.

00:22:19.749 --> 00:22:20.680
One more time.

00:22:20.680 --> 00:22:23.200
Option to do a
Lion's Breath here.

00:22:23.200 --> 00:22:25.119
Inhale in deeply
through the nose.

00:22:27.248 --> 00:22:30.619
And exhale, 
Lion's Breath, tongue out.

00:22:32.561 --> 00:22:35.596
Walk the hands behind you.

00:22:35.596 --> 00:22:38.370
Slowly release
back down to the earth.

00:22:38.370 --> 00:22:43.410
We'll come into a seat any
way you know how. (chuckles)

00:22:43.410 --> 00:22:47.440
Send the fingertips,
sorry, toes out in front.

00:22:47.440 --> 00:22:49.900
Reach the fingertips forward.
Inhale in.

00:22:49.900 --> 00:22:52.799
Exhale, squeeze the
legs together today.

00:22:52.799 --> 00:22:54.327
Test that out.

00:22:54.327 --> 00:22:56.262
Squeeze to the midline.

00:22:56.262 --> 00:22:58.400
Lift the kneecaps.
Tone the quads.

00:22:58.400 --> 00:23:00.310
Take it nice and slow.

00:23:00.310 --> 00:23:03.030
Draw the hip points together.

00:23:03.030 --> 00:23:05.930
Lift up from the pelvic floor.

00:23:05.930 --> 00:23:10.348
Draw the navel in 
as you slowly try

00:23:10.348 --> 00:23:15.279
to press one vertebra 
down at a time.

00:23:21.148 --> 00:23:24.950
And then when you get down
to the ground, sorry buddy,

00:23:24.950 --> 00:23:28.400
hug the knees into the chest, 
take a deep breath in.

00:23:28.400 --> 00:23:31.323
And exhale, send the 
knees over to the left

00:23:31.323 --> 00:23:33.279
for a Reclined Twist.

00:23:33.279 --> 00:23:35.430
Ground your
right shoulder down.

00:23:35.430 --> 00:23:39.480
Turn your nose 
towards your right wrist

00:23:39.480 --> 00:23:41.406
and breathe deep here.

00:23:45.246 --> 00:23:47.440
And then melt it
back through center.

00:23:47.440 --> 00:23:49.798
Take it to the other side.

00:23:49.798 --> 00:23:52.493
Drawing the left shoulder down.

00:23:52.493 --> 00:23:54.272
Breathing deep.

00:24:00.789 --> 00:24:02.388
Inhale.

00:24:02.388 --> 00:24:05.080
Exhale, bring it
back to the middle.

00:24:05.080 --> 00:24:07.119
Extend the legs out long.

00:24:07.119 --> 00:24:11.631
Allow the arms to rest gently
at your sides, palm face up.

00:24:11.631 --> 00:24:13.920
Take the deepest
breath you've taken all day.

00:24:16.555 --> 00:24:18.185
Inhale.

00:24:18.185 --> 00:24:21.863
And exhale, let it all go.

00:24:24.587 --> 00:24:27.220
Close your eyes.

00:24:27.220 --> 00:24:32.321
Walk your shoulder
blades down and take a rest.

00:24:36.875 --> 00:24:39.531
Aligning here

00:24:40.844 --> 00:24:44.241
with the most current,

00:24:45.401 --> 00:24:48.660
the most present 
version of yourself.

00:24:51.212 --> 00:24:55.230
And I might add in

00:24:55.230 --> 00:25:00.360
or argue that the most current,

00:25:00.360 --> 00:25:03.680
the most present, the most
truthful version of yourself

00:25:03.680 --> 00:25:06.331
is the best
version of yourself.

00:25:07.749 --> 00:25:09.625
What if that were true?

00:25:21.368 --> 00:25:25.260
I align with the
best version of myself.

00:25:31.559 --> 00:25:35.119
Way to kick some booty today.

00:25:35.119 --> 00:25:40.559
We're definitely nearing
the home stretch here.

00:25:43.865 --> 00:25:45.900
The journey continues.

00:25:47.073 --> 00:25:50.780
It's so important, I think, 
that you get to Day 30

00:25:50.780 --> 00:25:53.009
so keep up the great work.

00:25:53.009 --> 00:25:55.449
You got this.

00:25:55.449 --> 00:25:57.299
Bring the palms together.

00:25:57.299 --> 00:25:59.079
Thumbs up to the forehead.

00:25:59.079 --> 00:26:00.619
Take a deep breath in.

00:26:03.068 --> 00:26:05.440
And exhale to close.

00:26:05.440 --> 00:26:09.397
Bringing some movement,
some wiggles back to the toes.

00:26:10.444 --> 00:26:13.491
Alright, I'll see you tomorrow.

00:26:15.334 --> 00:26:18.494
(light music)