WEBVTT

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- Hey everyone.

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Welcome to BREATH,
your 30 day yoga journey.

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Today is one of
my favorite days.

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It's Day 18,

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Center.

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So hop into something
comfy and let's get started.

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(bright upbeat piano music)

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Alright my sweet friend,
let's begin lying down.

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Hooray! Come on 
down to the ground.

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Give yourself a
moment here to just land.

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Don't think that I don't
know what a heroic

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feat it can be 
to arrive here today.

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So

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wonderful job.

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Let's meet by taking
a deep breath in here.

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And as you exhale,
close your eyes,

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allow your hands to
rest gently on the ground.

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And just take a second to
relax the weight of your body

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into the earth as you tune in.

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Begin to notice

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the sound of your breath.

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And the depth of your breath.

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And begin to notice
how you're feeling today.

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One of the best things I've

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integrated into my daily life

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is taking a moment
to check in each day,

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really checking
in with intention.

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And sometimes
that's all it takes

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to help myself feel centered,

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just to honest to 
God check in. (chuckles)

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Being willing and
available to notice

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how you're actually feeling

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each day.

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And if you haven't already,

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begin to gently
deepen the breath.

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Maybe inviting that ocean
sound into the practice again.

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And maybe playing
with how short or how long

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your inhales and
exhalations can be.

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Take a moment here to
extend the inhalation.

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Slowing everything down
and extending the exhale.

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Inviting everything
to slow down just a bit.

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Slowing down,
slowing down my heart rate,

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slowing down 
my movement, my steps

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so that I can find a
center and begin again.

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Keep this little conversation
going with your breath

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and we'll start to rock
the head gently side to side.

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You can keep your eyes
closed here if it feels good.

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Part the lips a
little bit for this move

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just to ensure
you're relaxed in the jaw.

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And just notice, you know,

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no harm done if
you're moving quickly

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but just notice if
when I invited you

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to start rocking
the head side to side,

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you started with a quick pace.

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See if you can
slow it down a bit.

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And I do think it's a good
idea to close the eyes here

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just to start 
to really tune into

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this subtle body gesture.

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Gently stretching the neck,

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gently massaging
the back of the head.

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Awesome. Then bring
the head back to center.

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We're gonna point
the toes towards the front

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just to stretch the tops of
the feet, point, point, point.

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And notice how when you point,
you feel your quads turn on.

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(clicks tongue)
Wink wink.

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And then flex the feet now

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pressing the heels towards
the front edge of the mat.

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Toes of course now aimed up
towards the ceiling or the sky.

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And again, see if
you can connect that

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maybe to your hamstrings,
the backs of the thighs,

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just feeling that connection.

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Sweet, point the toes.

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Again, feeling that
connection up through the legs

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and flex, pressing the heels.

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Feeling that connection
in the backs of the thighs.

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Even the glutes.

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Now keep the toes
pointing up towards the sky

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and we're gonna inhale,

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reach the fingertips 
all the way up,

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and then back as
if we were standing

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in Volcano or Mountain Pose
with the arms up and overhead,

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of course we're reclined.

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Spread the fingertips,
spread the toes.

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Inhale in here, feel this
expansion in the rib cage,

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just playing here.

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And as you exhale, see if
you can draw the low ribs,

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peek at me if you need to,
this area right here

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you can even
touch the lower ribs,

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draw them in turning
the abdominal wall on

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as you reach back.

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So we're creating this
feeling of containment

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in the center of our being here.

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Good, then inhale,
lift the right leg

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just to see if those abs
are turned on just a little bit

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like an inch or two or three.

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And then release the
right leg back to the earth.

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And then inhale,
lift the left leg,

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again, just checking in
with the abdominal wall.

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Sweet. And then slowly, release
the left leg to the ground,

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bring both hands down,
palms face down on the earth.

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Good, inhale in again.

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Exhale, see if
you can create that

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feeling, that engagement, 
in your center

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by hugging the lower ribs in,

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pressing the
palms into the earth.

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Good, then let it all go.

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Open the palms, wiggle the toes,

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maybe shake the legs a little.

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Alright, so maybe you
were feeling it, maybe not.

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We're going to give it one
more round just to play here.

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So flex the feet,

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inhale, reach the fingertips
all the way up and back.

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For this round,
exaggerate lifting the low back

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up from the earth.

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So you can really
feel the difference.

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So peek at me if you
need to, I could take my hand

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and put it right
underneath my low back.

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There's a little

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space there.

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I'm creating a bridge with my
spine for my hand to go under.

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So exaggerate that,

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I love the image of
long puppy belly here.

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I actually saw a puppy recently
and saw the puppy belly.

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It was the highlight of my year.

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Thank you very much.

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Inhale in when
you're ready, deep breath.

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Exhale, navel draws down,

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we try to bring the low back
really flush with the earth.

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Feel the lower ribs get heavy,

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feel that containment,

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that centering, that engagement
of the abdominal wall.

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Lift the right heel, check in.

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Feel it in that low belly,
maybe scoop the tailbone up.

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Yes and then lower the
right heel lift the left heel,

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again, check in.

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Can you feel it?

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♪ Can you feel the
love in your belly ♪

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Lower the left heel,
that was the first, okay.

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One more big inhale in here.

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Exhale, bring everything in,
hug the knees into the chest,

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wrap the around the shins
and gently rock side to side.

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Crawl the shoulder
blades down towards the hips.

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The image here that I love 
is like a bear scratching

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its back on a tree.

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I got to go to 
Yosemite last year

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before the pandemic

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and it was so exciting to
think about sharing space

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with the bears.

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Da bears.

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Okay, enough.

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Extend the legs out long.

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We're gonna walk the
heels now towards the left side,

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the bottom left
corner of your mat

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and then you're going
to do a little shimmy

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with the head and shoulders

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to the back left
corner of the mat.

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So you're creating a
beautiful crescent moon

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with your bod.

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Inhale, reach up, grab the
right wrist with the left hand

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and then we just kind of
exaggerate this lengthening

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in the right side body here.

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But try to also
hug down in the center

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as we've been doing, keeping
the abdominal wall, (chuckles)

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sorry, a little turned on.

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(chuckles)

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Alright.

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Deep breath in here.

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As you exhale option to cross
the right ankle over the left.

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A lot of people
like this gesture,

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but if it's not
for you just skip it.

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So obviously I'm the guide today

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and I'm honored
to be your guide.

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So you're not going
to hear my ocean breathe

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'cause I'm talking

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but I encourage
you whenever you can

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to listen to your ocean breath.

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And I'll try to chime in
with mine whenever I can.

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Using that sound to anchor
or center the mind, busy mind,

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in the present moment.

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Okay unravel,
bring it back to center.

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We're going to
bring the arms down

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and then walk the legs
over towards the bottom right.

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Shimmy the head and
the shoulders over to

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the back right
corner of your mat,

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already feeling it
in the left side waist.

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Inhale the reach up,

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exhale, grab that left wrist
with your right hand

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and breathing here,
creating the sensation

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of that crescent moon shape
here in the left side body.

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Then layering that
connection to center

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hugging the low ribs in,

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it's this feeling
for me of containment.

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And I love working 
with center work

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rather than just
wham-bam core work

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because it really does connect
us to a sense of empowerment,

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right?

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This chakra here of kind of like

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self-confidence,
empowerment.

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This willingness to
really know who you are

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and embody that person fully.

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Okay, cross the left
ankle over the right

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if you haven't already.

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I'm always
checking in to notice,

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you know, how different the left

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and the right side
of the body may be,

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particularly in the limbs,
in the joints.

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Okay, and then
slowly let's unravel,

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bring it back to center,
interlace the fingertips,

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bring them behind the head,
extend the thumbs.

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We're gonna bring
the knees up to the chest.

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Benji's back, come on buddy.

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Come be me my cheerleader for
this next centering practice.

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Bring the knees up to the chest.

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Aww, thanks.

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Well, okay.

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See you.

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And then we're going to
just send the knees out

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so that they're
over the hip points.

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Shins parallel to the ceiling,
low back flush with the mat.

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Now I want to take
a second to lovingly

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just be a good friend here 
and be kind of transparent.

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If you haven't been in touch
with center work for a while,

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then it might be best
for you to keep the knees

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a little bit forward
instead of over the hip points,

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and this is so that you can
start to gain that core strength

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back so that we can keep
the low back nice and flush

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with the mat.

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So in other words, if
you bring your knees out

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and your low back comes up,
back up the truck a little,

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hug the knees in
just a little bit

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so you feel that low
back flush with the mat.

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Alright, this might
seem like overkill,

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but I don't want you to
have a sore back after this

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and I want us to actually
start building some incredible

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power and strength
from the inside out.

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Okay, here we go, inhale in.

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Find that kiss of the 
low back on the earth.

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And exhale.

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We're gonna send the
right leg all the way out,

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flex the foot as you lift
right elbow up to the left knee,

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peek at me if you need to.

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Good, inhale,
come back to center.

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Head comes all the way down.

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Exhale, switch,
extend the left leg,

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left elbow to right knee.

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Good, inhale back to center.

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Exhale right elbow to left knee.

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Inhale to center,
left elbow to right knee.

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Inhale to center nice and slow.

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Exhale to the left.

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Inhale to center.
Exhale to the right.

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You have one more on
each side, you got this.

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If you took a break,
come back now.

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Over to left, 
twist, twist, twist.

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And to center, and last one,
over to the right, twist.

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Excellent, beautiful.

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From here, release the hands,
bring them behind the thighs.

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We're gonna rock up and
down the length of the spine

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and my guess is this is
going to feel nice for you

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but maybe not for everybody.

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So if it ain't for you, skip it

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and just meet me all the
way at the top of your mat

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in a standing Forward Fold.

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So you're gonna
rock all the way up,

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bring the feet
together or hip width apart,

00:14:59.391 --> 00:15:00.230
your

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choice.

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Then plant the palms, step it
back for Downward Facing Dog.

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Yes, pedal it out,
ground through the feet,

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find that rotation
in the upper arm bones.

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Find your center here by
hugging the low ribs in.

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And if Downward Dog is
a dreaded pose for you,

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anchor in the
sound of your breath

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and focus on this connection

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in your core, your center,
draw the navel in and up a bit.

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Just widening our
perspectives here a little bit

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by keeping an open mind,

00:15:41.980 --> 00:15:44.463
open to a new
experience each day,

00:15:45.500 --> 00:15:48.540
using these postures
even when they're challenging

00:15:48.540 --> 00:15:50.900
or maybe especially
when they're challenging

00:15:50.900 --> 00:15:53.233
to center you in
the present moment.

00:15:55.540 --> 00:15:58.140
Alright, baby steps
to the top of the mat,

00:15:58.140 --> 00:16:00.343
nice and easy
stretching through the feet.

00:16:01.900 --> 00:16:06.440
Maybe passing through a
little veil of humility

00:16:06.440 --> 00:16:08.680
as you come back up
to your Forward Fold.

00:16:08.680 --> 00:16:12.190
Again, the feet
together or hip width apart,

00:16:12.190 --> 00:16:13.710
your choice.

00:16:13.710 --> 00:16:17.660
This time really let the
weight of the head go here.

00:16:17.660 --> 00:16:19.980
Ground through all
four corners of the feet,

00:16:19.980 --> 00:16:22.363
don't forget those heels,
the back two corners.

00:16:24.310 --> 00:16:26.480
Bend the knees slightly,

00:16:26.480 --> 00:16:28.840
and we're just gonna take
the fingertips and walk them

00:16:28.840 --> 00:16:31.315
over to the right,
dig into the left heel.

00:16:33.280 --> 00:16:34.610
What's up left low back?

00:16:34.610 --> 00:16:37.620
And then over to the left,

00:16:37.620 --> 00:16:39.441
dig into the right heel.

00:16:42.060 --> 00:16:44.030
And then back to center.

00:16:44.030 --> 00:16:47.740
Inhale lots of love in, yes,
mean it, feel it, let's do it.

00:16:47.740 --> 00:16:48.880
Why not?

00:16:48.880 --> 00:16:50.690
And exhale lots of love out.

00:16:51.650 --> 00:16:54.218
And inhale lots of love in.

00:16:56.750 --> 00:16:59.973
And centering in that
love as you breathe out.

00:17:01.780 --> 00:17:03.830
Then keep it
going if it felt good,

00:17:03.830 --> 00:17:06.760
inhaling lots of love
in as you roll up slowly

00:17:06.760 --> 00:17:08.754
and exhaling lots of love out.

00:17:17.170 --> 00:17:19.890
Alright, today, when
you stand up nice and tall

00:17:19.890 --> 00:17:21.840
in this Mountain Pose,

00:17:21.840 --> 00:17:25.310
I'd like for you to
find a little something

00:17:25.310 --> 00:17:27.160
that you can focus on

00:17:27.160 --> 00:17:30.920
down past your nose or
maybe right out in front of you,

00:17:30.920 --> 00:17:33.300
and we're gonna keep
the hands at our sides here

00:17:33.300 --> 00:17:37.130
with energy, with feeling,
and we're gonna just play,

00:17:37.130 --> 00:17:39.340
and it'll be a little bit
different for everyone here

00:17:39.340 --> 00:17:43.450
but just with the feet, however
they are is totally good.

00:17:43.450 --> 00:17:45.830
So either hip width
apart or flush together,

00:17:45.830 --> 00:17:47.780
you're going to lift
up from the pelvic floor

00:17:47.780 --> 00:17:51.070
and slowly lift the
heels up as high as you can.

00:17:51.950 --> 00:17:53.386
And then lower down.

00:17:54.610 --> 00:17:57.450
That's it, let's try
again a little bit slower

00:17:57.450 --> 00:17:58.660
and with control.

00:17:58.660 --> 00:17:59.976
Lifting up.

00:18:02.620 --> 00:18:03.975
And bringing it down.

00:18:04.710 --> 00:18:06.530
And one more time,
and this time,

00:18:06.530 --> 00:18:09.140
this is a little wild
but just hang with me.

00:18:09.140 --> 00:18:12.600
Imagine that this part
of your body, your center

00:18:12.600 --> 00:18:13.970
is actually
what's lifting you up.

00:18:13.970 --> 00:18:18.200
So not the heels or not
this maneuvering of the feet

00:18:18.200 --> 00:18:20.240
but it's actually
this part of your body

00:18:20.240 --> 00:18:21.280
that's lifting you up.

00:18:21.280 --> 00:18:24.350
In fact, everyone take a fist,
bring it right here

00:18:24.350 --> 00:18:27.960
to the belly or you know, to
the upper abs, solar plexus,

00:18:27.960 --> 00:18:30.100
wherever feels right for you.

00:18:30.100 --> 00:18:33.290
And then lift up from here,

00:18:33.290 --> 00:18:34.750
lift, lift, lift.

00:18:35.480 --> 00:18:37.470
Good and then once you
feel like you're up there

00:18:37.470 --> 00:18:38.770
and if you fall like I just did,

00:18:38.770 --> 00:18:40.700
just come right back, no biggie.

00:18:40.700 --> 00:18:42.430
Release the arms down.

00:18:43.630 --> 00:18:47.054
And then maybe we
start to reach the arms up.

00:18:49.050 --> 00:18:52.340
And think about
lifting from the pelvic floor

00:18:52.340 --> 00:18:55.004
and drawing the
navel in and up, up, up.

00:18:57.080 --> 00:18:59.730
Beautiful. Then slowly drop 
your center down in space,

00:18:59.730 --> 00:19:00.970
that brings the
heels to the ground,

00:19:00.970 --> 00:19:01.820
we bend the knees,

00:19:01.820 --> 00:19:03.390
and we send it all the way down,

00:19:03.390 --> 00:19:06.270
fingertips towards the toes.

00:19:06.270 --> 00:19:08.700
Good, inhale, nice
refreshing breath in here

00:19:08.700 --> 00:19:11.710
as you bring it to a
nice flat back position.

00:19:11.710 --> 00:19:13.640
Find length in the
neck and then exhale

00:19:13.640 --> 00:19:15.973
to soften and
fold everything down.

00:19:17.240 --> 00:19:19.990
Plant the palms, step one
foot back then the other

00:19:19.990 --> 00:19:21.810
so you're in your Plank Pose.

00:19:21.810 --> 00:19:24.980
We're getting our
conditioning in each day here.

00:19:24.980 --> 00:19:29.110
Again, find your center,
hug those low ribs in and up.

00:19:29.110 --> 00:19:31.410
If you're collapsing in
the shoulder blades here,

00:19:31.410 --> 00:19:33.180
puff up through
the upper back body,

00:19:33.180 --> 00:19:36.480
send those scaps left to right,
reach the heels back.

00:19:36.480 --> 00:19:38.530
We're here for ten, you got it.

00:19:38.530 --> 00:19:41.520
Nine, breathe, listen, eight.

00:19:41.520 --> 00:19:42.690
Seven,

00:19:42.690 --> 00:19:43.830
six,

00:19:43.830 --> 00:19:44.800
five,

00:19:44.800 --> 00:19:45.990
four,

00:19:45.990 --> 00:19:49.090
three, on the one squeeze
the elbows into the side body

00:19:49.090 --> 00:19:50.830
lower all the way to the earth.

00:19:50.830 --> 00:19:53.930
Nice. Take a deep breath 
in here, press into the feet.

00:19:53.930 --> 00:19:55.810
Long breath out as you
bring the hands in line

00:19:55.810 --> 00:19:56.940
with the rib cage.

00:19:56.940 --> 00:19:58.680
Again, squeeze the elbows in.

00:19:58.680 --> 00:20:00.770
Inhale, we rise up,

00:20:00.770 --> 00:20:02.300
Cobra.

00:20:02.300 --> 00:20:03.801
Exhale to release.

00:20:04.520 --> 00:20:06.940
Curl the toes under,
inhale, big breath,

00:20:06.940 --> 00:20:09.350
all four sides of
the torso expand.

00:20:09.350 --> 00:20:11.810
Exhale up to your strong Plank.

00:20:11.810 --> 00:20:14.860
Let your center of gravity
be what lifts you up and back

00:20:14.860 --> 00:20:17.820
this time,
Downward Facing Dog, nice.

00:20:17.820 --> 00:20:19.440
Then anchor the left heel,

00:20:19.440 --> 00:20:21.403
inhale lift the
right leg up high.

00:20:22.260 --> 00:20:25.680
Exhale squeeze the right
knee all the way up and forward

00:20:25.680 --> 00:20:28.740
then step it into
your nice low lunge.

00:20:28.740 --> 00:20:30.920
Keep the back knee
lifted today if you can,

00:20:30.920 --> 00:20:35.110
reach the left heel back and
slowly sweep the arms forward

00:20:35.110 --> 00:20:37.100
and all the way
up towards the sky.

00:20:37.100 --> 00:20:39.600
Now drop your center down low.

00:20:39.600 --> 00:20:42.450
Bend that back knee
generously for a moment here

00:20:42.450 --> 00:20:45.250
so you can really get
your center underneath you.

00:20:45.250 --> 00:20:48.350
So it feels like
head and heart and pelvis

00:20:48.350 --> 00:20:49.220
are all in alignment,

00:20:49.220 --> 00:20:51.230
then you can start to
straighten that back leg

00:20:51.230 --> 00:20:54.460
and maybe look up
in between your hands.

00:20:54.460 --> 00:20:58.000
Fingertips have energy here,
inhale in deeply.

00:20:58.000 --> 00:21:00.240
Exhale, open up, Warrior II.

00:21:01.120 --> 00:21:04.850
Inhale, straight leg today
all the way up towards the sky,

00:21:04.850 --> 00:21:06.540
right fingertips
reach up and back.

00:21:06.540 --> 00:21:08.800
Big breath, big stretch.

00:21:08.800 --> 00:21:11.060
Now hug the low ribs in,

00:21:11.060 --> 00:21:13.110
round through as
you transition here,

00:21:13.110 --> 00:21:14.450
peek at me if you need to.

00:21:14.450 --> 00:21:16.430
So shoulders round forward,

00:21:16.430 --> 00:21:19.840
soft fingertips as we come
all the way back and through,

00:21:19.840 --> 00:21:22.720
bend that front knee
and come into the twist.

00:21:22.720 --> 00:21:24.730
The right fingertips lift us up,

00:21:24.730 --> 00:21:27.620
really today focusing
on spiraling the heart up

00:21:27.620 --> 00:21:29.360
towards the sky.

00:21:29.360 --> 00:21:31.960
Good, and then
bringing the right hand down,

00:21:31.960 --> 00:21:33.500
stepping the right toes back,

00:21:33.500 --> 00:21:35.850
inhale to look forward,
shift forward.

00:21:35.850 --> 00:21:38.670
Exhale to lower all
the way to the belly.

00:21:38.670 --> 00:21:41.015
Inhale, Cobra, your version.

00:21:42.640 --> 00:21:45.030
And exhale all
the way back down.

00:21:45.030 --> 00:21:47.800
Inhale, big breath in here.

00:21:47.800 --> 00:21:49.333
Exhale to Plank.

00:21:49.333 --> 00:21:51.600
Inhale in here.

00:21:51.600 --> 00:21:54.140
Whole body
experience and exhale,

00:21:54.140 --> 00:21:56.321
your center
brings you up and back

00:21:56.321 --> 00:21:58.690
into your Downward Facing Dog.

00:21:58.690 --> 00:21:59.600
Nice.

00:21:59.600 --> 00:22:01.060
Anchor the right heel here.

00:22:01.060 --> 00:22:04.154
Big breath, as you inhale,
lift the left leg up high.

00:22:05.340 --> 00:22:07.838
Exhale, shift it forward,
long breath.

00:22:09.430 --> 00:22:11.060
Step it up.

00:22:11.060 --> 00:22:13.470
Find your footing here,
high lunge.

00:22:13.470 --> 00:22:15.170
But of course, feel free 
to lower that back knee

00:22:15.170 --> 00:22:16.170
if you need.

00:22:16.170 --> 00:22:18.170
Squeeze the inner thighs
together from center,

00:22:18.170 --> 00:22:19.490
inhale, we rise up,

00:22:19.490 --> 00:22:22.710
reach the fingertips 
towards the heavens.

00:22:22.710 --> 00:22:24.440
Then let's bend
that back knee here,

00:22:24.440 --> 00:22:26.700
really get our pelvis
kind of underneath us.

00:22:26.700 --> 00:22:27.880
So this will be
different for everyone

00:22:27.880 --> 00:22:29.940
but you want to
feel that containment

00:22:29.940 --> 00:22:32.370
in the center that
we had on our backs.

00:22:32.370 --> 00:22:34.000
Alright, maybe you
start to straighten

00:22:34.000 --> 00:22:35.211
that back leg again when

00:22:35.211 --> 00:22:37.944
you've played 
with that centering.

00:22:38.740 --> 00:22:40.988
And maybe we look
up towards the sky.

00:22:42.520 --> 00:22:43.978
Controlling the breath.

00:22:43.978 --> 00:22:47.450
Opening up Warrior II 
nice and wide.

00:22:47.450 --> 00:22:50.280
And right away
straightening the front leg now,

00:22:50.280 --> 00:22:53.950
left fingertips up and back,
big breath, big stretch.

00:22:53.950 --> 00:22:56.820
For this transition,
navel draws in.

00:22:56.820 --> 00:23:00.330
So really draw the
navel in, we round through

00:23:00.330 --> 00:23:01.230
bend that front knee,

00:23:01.230 --> 00:23:04.410
soft fingertips here in the
transition as you come forward

00:23:04.410 --> 00:23:09.150
for your lunge, inhale spiral
the heart up towards the sky.

00:23:09.150 --> 00:23:11.260
Energy in the left fingertips.

00:23:11.260 --> 00:23:13.573
Good and then slowly exhale,
bring it down.

00:23:14.550 --> 00:23:16.810
Plant the palms,
spread the fingertips,

00:23:16.810 --> 00:23:18.536
step the left toes back.

00:23:19.820 --> 00:23:21.280
Inhale to look forward.

00:23:21.280 --> 00:23:23.550
Exhale to lower to the belly.

00:23:23.550 --> 00:23:26.603
Inhale, your beautiful Cobra.

00:23:27.680 --> 00:23:30.720
That's right, (chuckles)
and then exhale to release.

00:23:30.720 --> 00:23:32.870
Curl the toes under, inhale in.

00:23:32.870 --> 00:23:36.930
The exhale brings you up, navel
to spine like a rocket ship.

00:23:36.930 --> 00:23:39.760
So from center, we're moving.

00:23:39.760 --> 00:23:41.923
Hips up high and back, Down Dog.

00:23:43.250 --> 00:23:44.130
Nice.

00:23:44.130 --> 00:23:46.770
Bend the knees,
inhale to look forward.

00:23:46.770 --> 00:23:49.210
Exhale to make
your way to the top.

00:23:49.210 --> 00:23:51.610
Find your way, my darling.

00:23:51.610 --> 00:23:53.320
Feet together this time.

00:23:53.320 --> 00:23:56.040
So really together, let's play.

00:23:56.040 --> 00:23:58.115
Inhale, halfway lift.

00:23:58.115 --> 00:24:00.325
Exhale to soften and fold.

00:24:01.560 --> 00:24:04.410
Bend the knees, check
it out, roll it up here.

00:24:04.410 --> 00:24:07.050
So rag doll again, but
this time feet are together

00:24:07.050 --> 00:24:10.420
and we're feeling the squeeze,
squeeze squeezing sensation

00:24:10.420 --> 00:24:13.620
all the way up,
finding a sense of

00:24:15.020 --> 00:24:18.650
stability, of center, of power
here as you squeeze the legs.

00:24:19.670 --> 00:24:23.900
And you can feel these big
strong muscles of the legs

00:24:23.900 --> 00:24:25.819
turn on (laughs).

00:24:25.819 --> 00:24:28.733
The glutes turn on as well.

00:24:30.700 --> 00:24:31.850
And here we go.

00:24:31.850 --> 00:24:35.762
From center, if you liked this,
bring the fist back to

00:24:35.762 --> 00:24:37.693
the abdominal wall
and let's lift up.

00:24:37.693 --> 00:24:42.210
So this moves first here
and then the heels lift.

00:24:42.210 --> 00:24:45.430
This time we're working
with legs squeezing together,

00:24:45.430 --> 00:24:46.650
all of us.

00:24:46.650 --> 00:24:51.323
We can stay here focused
on our point, our Drishti,

00:24:52.640 --> 00:24:54.590
a point in which we gaze upon,

00:24:54.590 --> 00:24:58.520
holding our balance, 
stability, finding center

00:24:59.690 --> 00:25:01.950
in both mind and body.

00:25:01.950 --> 00:25:03.250
Maybe we stay here

00:25:03.250 --> 00:25:05.813
or maybe we reach
the arms all the way up.

00:25:07.380 --> 00:25:09.280
If you're on the toes,
really on the toes,

00:25:09.280 --> 00:25:12.003
try to press into all of
the toes, even that pinky.

00:25:13.470 --> 00:25:16.770
Relax any tension in
the neck or the shoulders.

00:25:16.770 --> 00:25:18.312
Good, inhale in.

00:25:18.312 --> 00:25:20.690
Exhale, release everything

00:25:20.690 --> 00:25:22.970
and take it all
the way back down.

00:25:22.970 --> 00:25:26.100
Let's rinse it off a little,
inhale extension,

00:25:26.100 --> 00:25:28.560
lengthen the crown of
the head, halfway lift.

00:25:28.560 --> 00:25:31.290
Exhale, soften
and fold everything.

00:25:31.290 --> 00:25:32.170
Good.

00:25:32.170 --> 00:25:34.680
Shake the head a
little yes, a little no here

00:25:34.680 --> 00:25:37.513
then slowly roll it
back up to standing.

00:25:38.540 --> 00:25:40.360
Beautiful, hands
come to the waistline

00:25:40.360 --> 00:25:43.060
and we're gonna turn to
step nice and wide on the mat.

00:25:45.080 --> 00:25:46.670
Alright,

00:25:46.670 --> 00:25:48.878
toes turn out here to start.

00:25:50.990 --> 00:25:53.280
Nice wide stance.

00:25:53.280 --> 00:25:55.100
You want to make
sure that your ankles

00:25:55.100 --> 00:25:56.930
are at least as
wide as your wrists

00:25:56.930 --> 00:25:58.090
if you were to
take your arms out.

00:25:58.090 --> 00:25:59.940
So sometimes that's
a great way to check,

00:25:59.940 --> 00:26:03.720
particularly if you're 
new to the practice.

00:26:03.720 --> 00:26:05.390
Alright and then
hands back to the waistline

00:26:05.390 --> 00:26:08.790
so that we can close
our eyes or soften our gaze

00:26:08.790 --> 00:26:10.320
and imagine ourselves

00:26:11.215 --> 00:26:12.520
just

00:26:12.520 --> 00:26:13.843
embodying

00:26:14.560 --> 00:26:16.580
all that beautiful

00:26:17.552 --> 00:26:20.760
power that resides within.

00:26:20.760 --> 00:26:22.900
It's definitely
a superhero pose.

00:26:22.900 --> 00:26:25.640
Think of this lifting up 
through the front body,

00:26:25.640 --> 00:26:27.884
this grounding
through the back body.

00:26:29.140 --> 00:26:30.720
Inhale in.

00:26:30.720 --> 00:26:32.220
And exhale,
we're gonna bend the knees,

00:26:32.220 --> 00:26:34.230
just drop the center in space.

00:26:34.230 --> 00:26:36.640
Now press into the
outer edges of your feet

00:26:36.640 --> 00:26:37.960
'cause your knees are
going to want to roll in,

00:26:37.960 --> 00:26:39.760
totally normal.

00:26:39.760 --> 00:26:42.050
And we're gonna
press into the outer edges.

00:26:42.050 --> 00:26:43.940
So we have a wider
stance than Goddess Pose.

00:26:43.940 --> 00:26:45.900
So if you're
bringing your feet in now,

00:26:45.900 --> 00:26:48.139
try to keep it a little bit wide.

00:26:49.590 --> 00:26:51.610
Pressing into the
outer edges of the feet,

00:26:51.610 --> 00:26:55.280
seeing if we can feel the
thigh bones, those femurs,

00:26:55.280 --> 00:26:57.140
slowly hug in.

00:26:57.140 --> 00:27:01.610
And if you're here,
know this is to be expected.

00:27:01.610 --> 00:27:02.790
So we're just working, right?

00:27:02.790 --> 00:27:04.740
I've been doing
this a lot, working,

00:27:04.740 --> 00:27:07.940
working to find this
integration to work from center

00:27:07.940 --> 00:27:11.580
to stack the bones
in an optimal way.

00:27:11.580 --> 00:27:14.760
So if the knees are knocking in,

00:27:14.760 --> 00:27:16.560
press into the
outer edges of the feet,

00:27:16.560 --> 00:27:18.780
everyone draw energy
up from the inner arches,

00:27:18.780 --> 00:27:20.770
engage the inner thigh.

00:27:20.770 --> 00:27:23.029
Standing tall here, inhale in.

00:27:23.029 --> 00:27:24.590
Exhale, straighten the legs.

00:27:24.590 --> 00:27:28.020
Beautiful, now turn the
toes in, we've been here before.

00:27:28.020 --> 00:27:30.420
Inhale, lift your 
heart to the sky.

00:27:30.420 --> 00:27:34.030
And exhale, navel
draws in towards the spine

00:27:34.030 --> 00:27:35.290
as we come forward.

00:27:35.290 --> 00:27:37.300
Nice flat back position.

00:27:37.300 --> 00:27:40.250
Looking down into our reflexion.

00:27:40.250 --> 00:27:42.160
This time we're gonna
bring the left fingertips

00:27:42.160 --> 00:27:45.710
to the earth, or if you're like,
"Adriene, not quite."

00:27:45.710 --> 00:27:47.830
Fold up your blanket,
bring the earth up to you.

00:27:47.830 --> 00:27:50.910
Maybe some books

00:27:52.670 --> 00:27:55.640
or pillows, yoga blocks,
imagine that

00:27:55.640 --> 00:27:57.260
if you have them.

00:27:57.260 --> 00:27:59.220
DVDs, do you
guys still have DVDs?

00:27:59.220 --> 00:28:01.270
You'd have to
stack a lot of DVDs.

00:28:01.270 --> 00:28:02.547
But hey.

00:28:03.770 --> 00:28:05.320
Alright, and if
you're feeling impatient

00:28:05.320 --> 00:28:06.480
when I say things like that,

00:28:06.480 --> 00:28:09.410
just remember we're
casting a wide net,

00:28:09.410 --> 00:28:10.950
a lot of people are
practicing together

00:28:10.950 --> 00:28:13.003
and it's like kind of the
magic of this. So be patient.

00:28:13.003 --> 00:28:16.037
Think of it as like, "Oh,
I'm going to work out my breath

00:28:16.037 --> 00:28:21.227
"while my fellow
humans get set up

00:28:21.227 --> 00:28:24.337
"so that we can all
practice together."

00:28:25.227 --> 00:28:27.000
Right fingertips
come to the left wrist

00:28:27.000 --> 00:28:29.160
and we're gonna
slowly find a twist.

00:28:29.160 --> 00:28:31.650
So soft bend in the knees here

00:28:31.650 --> 00:28:34.880
as you slowly reach the right
fingertips up towards the sky.

00:28:34.880 --> 00:28:35.740
You might check in,

00:28:35.740 --> 00:28:38.680
notice how your twists
are kind of evolving here

00:28:38.680 --> 00:28:41.430
with the breath as we
continue this journey.

00:28:41.430 --> 00:28:43.330
If you're here,

00:28:43.330 --> 00:28:45.603
that's normal too. 
Breathe, breathe, breathe.

00:28:46.540 --> 00:28:49.610
Inhale, maybe you send your
gaze up towards your right thumb.

00:28:49.610 --> 00:28:52.920
And exhale we'll come back
through and we will switch.

00:28:52.920 --> 00:28:54.300
Same thing on the other side,

00:28:54.300 --> 00:28:57.022
right hand or right
fingertips replace the left hand

00:28:57.022 --> 00:29:00.410
and we'll take the left hand
all the way up towards the sky.

00:29:00.410 --> 00:29:02.510
Careful not to lock
out through the knees.

00:29:03.640 --> 00:29:06.820
Breathe, use your breath, right?

00:29:06.820 --> 00:29:09.100
Inhale to lift and
lengthen always in the twist

00:29:09.100 --> 00:29:11.930
and exhale to go on the journey.

00:29:11.930 --> 00:29:14.030
Maybe on your last
cycle of breath here

00:29:14.030 --> 00:29:16.003
you look up at the left thumb.

00:29:17.250 --> 00:29:18.083
Woo!

00:29:18.083 --> 00:29:20.610
And then slowly
bring it back down.

00:29:20.610 --> 00:29:24.300
Alright, from here, 
heel-toe, heel-toe the feet

00:29:24.300 --> 00:29:27.330
all the way back to center.

00:29:27.330 --> 00:29:29.453
So you're in a Forward Fold.

00:29:31.500 --> 00:29:33.570
Inhale, halfway lift
wherever you are on your mat,

00:29:33.570 --> 00:29:34.990
just give it a little length.

00:29:34.990 --> 00:29:36.660
And exhale to release.

00:29:36.660 --> 00:29:39.270
Fingertips come to
the earth or your DVDs,

00:29:39.270 --> 00:29:40.830
and we're gonna lift the heels,

00:29:40.830 --> 00:29:43.010
we're gonna drop the
center down in space,

00:29:43.010 --> 00:29:45.370
come into to a nice low crouch.

00:29:45.370 --> 00:29:48.490
Now we've played
around with this before.

00:29:48.490 --> 00:29:50.220
Just take a second.

00:29:50.220 --> 00:29:51.588
Find your breath.

00:29:53.480 --> 00:29:55.370
Inhale in.

00:29:55.370 --> 00:29:56.470
Exhale.

00:29:56.470 --> 00:29:59.370
Nice and easy, we're
gonna turn on the mat

00:29:59.370 --> 00:30:00.770
if you need to,

00:30:00.770 --> 00:30:02.330
and we're gonna
open the knees wide,

00:30:02.330 --> 00:30:04.180
we're gonna
keep the heels lifted.

00:30:05.470 --> 00:30:09.690
Alright, hands out in front,
spread the fingertips.

00:30:09.690 --> 00:30:13.070
We're gonna draw the
shoulder blades together,

00:30:13.070 --> 00:30:14.450
shoulders away from the ears.

00:30:14.450 --> 00:30:17.330
So we find on that
connection in the shoulder.

00:30:17.330 --> 00:30:19.970
And then slowly, we're
going to think about the center,

00:30:19.970 --> 00:30:22.260
your center of gravity 
is what lifts you up.

00:30:22.260 --> 00:30:24.230
Knees come up towards the armpit

00:30:24.230 --> 00:30:26.100
and don't worry
about Crow Pose yet,

00:30:26.100 --> 00:30:28.840
we're just moving
our center in space.

00:30:28.840 --> 00:30:32.969
Now, if I can introduce anything,

00:30:32.969 --> 00:30:34.350
if this is new for you

00:30:34.350 --> 00:30:36.680
it would be to A,
move from center

00:30:36.680 --> 00:30:38.580
and not worry about the shape,

00:30:38.580 --> 00:30:41.560
but B, keep your
gaze out, your focus,

00:30:41.560 --> 00:30:43.790
that Drishti that we had before

00:30:43.790 --> 00:30:46.020
because if you start
shifting your center forward

00:30:46.020 --> 00:30:47.980
and the gaze is here,

00:30:47.980 --> 00:30:50.370
it's going to
keep moving in space

00:30:50.370 --> 00:30:52.170
and you're gonna
do a somersault.

00:30:53.180 --> 00:30:56.780
So let's just play here,
a little Bakasana practice.

00:30:56.780 --> 00:31:00.420
We lift the center up, 
we send the gaze out in front,

00:31:00.420 --> 00:31:04.740
nice focal point out in front
as we rock forward and back

00:31:04.740 --> 00:31:07.480
forward and back.

00:31:07.480 --> 00:31:10.110
And we've been
working on a lot of things

00:31:10.110 --> 00:31:12.960
that will set us up
for a nice healthy Crow.

00:31:12.960 --> 00:31:16.940
So you might just work
on center forward and back,

00:31:16.940 --> 00:31:19.180
but if you find as
you hug the elbows in

00:31:19.180 --> 00:31:22.000
and get those knees 
all up in there, (chuckles)

00:31:22.000 --> 00:31:24.720
fancy term, up towards 
your upper chest,

00:31:24.720 --> 00:31:26.810
you feel this
connection in your center

00:31:26.810 --> 00:31:29.920
so much that you feel
like you can lift one foot

00:31:29.920 --> 00:31:31.960
maybe and lift the other.

00:31:31.960 --> 00:31:36.580
And then maybe you 
rock forward, lift both feet.

00:31:36.580 --> 00:31:40.530
Feeling that connection
in your center of gravity.

00:31:40.530 --> 00:31:44.100
So we're not really digging
the knees into the arms here,

00:31:44.100 --> 00:31:48.350
we're finding that
lift up through the navel.

00:31:50.570 --> 00:31:52.520
Just give it a couple rounds,

00:31:52.520 --> 00:31:55.270
make sure you're not
holding your breath.

00:31:55.270 --> 00:31:57.260
And then when you feel
like you've had enough,

00:31:57.260 --> 00:32:01.190
go ahead and come
on down to the ground.

00:32:01.190 --> 00:32:05.873
Swing your legs to one side,
send the legs out in front.

00:32:06.980 --> 00:32:10.178
Fingertips reach out in
line with the shoulders

00:32:10.178 --> 00:32:13.110
and then we're gonna
take the fingertips down.

00:32:13.110 --> 00:32:13.950
Good.

00:32:13.950 --> 00:32:15.320
Stretch, stretch, stretch.

00:32:15.320 --> 00:32:18.310
Take the right thumb to
the center of the left palm

00:32:18.310 --> 00:32:20.040
and press it forward.

00:32:20.040 --> 00:32:21.224
Breathe in.

00:32:23.150 --> 00:32:24.700
And switch.

00:32:24.700 --> 00:32:27.440
Left thumb to the
center of the right palm.

00:32:27.440 --> 00:32:28.983
Breathing in.

00:32:30.780 --> 00:32:31.680
And release.

00:32:31.680 --> 00:32:34.843
Now come to lie
flat on the back,

00:32:35.890 --> 00:32:37.543
hug the knees into the chest.

00:32:39.910 --> 00:32:42.280
Inhale in deeply.

00:32:42.280 --> 00:32:44.441
And exhale completely.

00:32:47.750 --> 00:32:51.200
Awesome, send the arms
into those cactus arms,

00:32:51.200 --> 00:32:55.190
roll both knees to the
right side, inhale in.

00:32:55.190 --> 00:32:58.723
Exhale, turn onto your left ear.

00:32:59.780 --> 00:33:01.496
Take a cycle of breath here in.

00:33:02.869 --> 00:33:03.996
And out.

00:33:04.757 --> 00:33:07.030
And then slowly
come back to center.

00:33:07.030 --> 00:33:08.423
Take it to the left.

00:33:09.320 --> 00:33:10.310
Breath in.

00:33:13.280 --> 00:33:16.073
And turn on to your
right ear as you breathe out.

00:33:17.020 --> 00:33:19.524
Full cycle of breath here, in.

00:33:21.010 --> 00:33:22.276
And out.

00:33:23.460 --> 00:33:26.270
And then slowly
come back to center

00:33:26.270 --> 00:33:29.200
and into the Corpse Pose.

00:33:29.200 --> 00:33:31.410
Extend the legs out long,

00:33:31.410 --> 00:33:33.850
arms resting
gently at your sides.

00:33:33.850 --> 00:33:37.263
You can close your eyes here,
you can always cover the eyes.

00:33:39.090 --> 00:33:43.110
And if this isn't your jam,
you can sit up in a nice

00:33:43.110 --> 00:33:46.263
comfortable seat to find
stillness in meditation.

00:33:47.290 --> 00:33:51.715
Let's just take a
moment to congeal.

00:33:55.890 --> 00:33:56.965
Maybe

00:33:58.710 --> 00:34:00.630
a moment of contemplation,

00:34:00.630 --> 00:34:03.592
I think for today's
theme is appropriate.

00:34:05.020 --> 00:34:07.470
You know, 
"What does center feel like?"

00:34:07.470 --> 00:34:09.828
is a good question to ask.

00:34:12.200 --> 00:34:15.944
Why is center important?

00:34:20.810 --> 00:34:23.980
Ultimately, this
is what my practice

00:34:23.980 --> 00:34:28.263
and the practice I share
really is all about, 100%.

00:34:29.470 --> 00:34:33.818
What is my
relationship to center?

00:34:38.110 --> 00:34:40.020
What is that relationship like?
What does it look like?

00:34:40.020 --> 00:34:41.946
What does it feel like it? 
What does it mean?

00:34:44.420 --> 00:34:46.927
And if you're like, "Oh, these
all seem like good questions,

00:34:46.927 --> 00:34:48.950
"they resonate, but I don't 
know how to answer them."

00:34:48.950 --> 00:34:50.510
Don't you worry about a thing,

00:34:50.510 --> 00:34:54.900
it's the awareness 
of the very thing that

00:34:54.900 --> 00:34:57.305
will hold you 
in the present moment.

00:34:58.780 --> 00:35:01.902
One present moment
leading to the next.

00:35:12.300 --> 00:35:15.430
Wiggle your fingers,
wiggle your toes,

00:35:15.430 --> 00:35:18.160
and slowly draw the
hands together at the heart

00:35:18.160 --> 00:35:19.641
when you're ready.

00:35:24.580 --> 00:35:27.448
Feel your thumbs on your chest.

00:35:29.310 --> 00:35:32.797
And I invite you
to see if you can

00:35:34.280 --> 00:35:38.750
play with moving from the center
as you get up off your mat

00:35:38.750 --> 00:35:42.643
and even as you
roll it up or walk away.

00:35:43.700 --> 00:35:48.123
Maybe getting in and out
of the bathtub or the car,

00:35:49.110 --> 00:35:53.320
up and down off the toilet
or just moving through space.

00:35:53.320 --> 00:35:55.727
Truly see what happens 
if you can remember,

00:35:55.727 --> 00:35:57.547
"Oh, what is it?

00:35:57.547 --> 00:35:59.277
"What is it like if
I move from center?

00:35:59.277 --> 00:36:02.233
"How does that change
the quality of my movement?"

00:36:04.240 --> 00:36:05.950
Sweet, thumbs up to the third eye,

00:36:05.950 --> 00:36:07.890
I think that's enough for today,
I love you so much.

00:36:07.890 --> 00:36:09.502
Take a deep breath in.

00:36:11.010 --> 00:36:12.190
Exhale.

00:36:12.190 --> 00:36:15.950
The journey continues mañana,
I'll see you there.

00:36:15.950 --> 00:36:17.373
Namaste.

00:36:20.544 --> 00:36:25.510
(bright upbeat piano music)