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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.

254
00:14:23,570 --> 00:14:26,160
Over to left, 
twist, twist, twist.

255
00:14:26,160 --> 00:14:29,893
And to center, and last one,
over to the right, twist.

256
00:14:30,940 --> 00:14:32,220
Excellent, beautiful.

257
00:14:32,220 --> 00:14:35,900
From here, release the hands,
bring them behind the thighs.

258
00:14:35,900 --> 00:14:39,080
We're gonna rock up and
down the length of the spine

259
00:14:39,080 --> 00:14:42,640
and my guess is this is
going to feel nice for you

260
00:14:42,640 --> 00:14:44,360
but maybe not for everybody.

261
00:14:44,360 --> 00:14:47,530
So if it ain't for you, skip it

262
00:14:47,530 --> 00:14:51,900
and just meet me all the
way at the top of your mat

263
00:14:51,900 --> 00:14:55,310
in a standing Forward Fold.

264
00:14:55,310 --> 00:14:57,360
So you're gonna
rock all the way up,

265
00:14:57,360 --> 00:14:59,391
bring the feet
together or hip width apart,

266
00:14:59,391 --> 00:15:00,230
your

267
00:15:01,940 --> 00:15:02,773
choice.

268
00:15:04,140 --> 00:15:07,853
Then plant the palms, step it
back for Downward Facing Dog.

269
00:15:09,290 --> 00:15:11,870
Yes, pedal it out,
ground through the feet,

270
00:15:11,870 --> 00:15:14,760
find that rotation
in the upper arm bones.

271
00:15:14,760 --> 00:15:18,783
Find your center here by
hugging the low ribs in.

272
00:15:20,490 --> 00:15:24,150
And if Downward Dog is
a dreaded pose for you,

273
00:15:24,150 --> 00:15:25,920
anchor in the
sound of your breath

274
00:15:25,920 --> 00:15:28,820
and focus on this connection

275
00:15:28,820 --> 00:15:33,163
in your core, your center,
draw the navel in and up a bit.

276
00:15:34,820 --> 00:15:38,120
Just widening our
perspectives here a little bit

277
00:15:38,120 --> 00:15:40,383
by keeping an open mind,

278
00:15:41,980 --> 00:15:44,463
open to a new
experience each day,

279
00:15:45,500 --> 00:15:48,540
using these postures
even when they're challenging

280
00:15:48,540 --> 00:15:50,900
or maybe especially
when they're challenging

281
00:15:50,900 --> 00:15:53,233
to center you in
the present moment.

282
00:15:55,540 --> 00:15:58,140
Alright, baby steps
to the top of the mat,

283
00:15:58,140 --> 00:16:00,343
nice and easy
stretching through the feet.

284
00:16:01,900 --> 00:16:06,440
Maybe passing through a
little veil of humility

285
00:16:06,440 --> 00:16:08,680
as you come back up
to your Forward Fold.

286
00:16:08,680 --> 00:16:12,190
Again, the feet
together or hip width apart,

287
00:16:12,190 --> 00:16:13,710
your choice.

288
00:16:13,710 --> 00:16:17,660
This time really let the
weight of the head go here.

289
00:16:17,660 --> 00:16:19,980
Ground through all
four corners of the feet,

290
00:16:19,980 --> 00:16:22,363
don't forget those heels,
the back two corners.

291
00:16:24,310 --> 00:16:26,480
Bend the knees slightly,

292
00:16:26,480 --> 00:16:28,840
and we're just gonna take
the fingertips and walk them

293
00:16:28,840 --> 00:16:31,315
over to the right,
dig into the left heel.

294
00:16:33,280 --> 00:16:34,610
What's up left low back?

295
00:16:34,610 --> 00:16:37,620
And then over to the left,

296
00:16:37,620 --> 00:16:39,441
dig into the right heel.

297
00:16:42,060 --> 00:16:44,030
And then back to center.

298
00:16:44,030 --> 00:16:47,740
Inhale lots of love in, yes,
mean it, feel it, let's do it.

299
00:16:47,740 --> 00:16:48,880
Why not?

300
00:16:48,880 --> 00:16:50,690
And exhale lots of love out.

301
00:16:51,650 --> 00:16:54,218
And inhale lots of love in.

302
00:16:56,750 --> 00:16:59,973
And centering in that
love as you breathe out.

303
00:17:01,780 --> 00:17:03,830
Then keep it
going if it felt good,

304
00:17:03,830 --> 00:17:06,760
inhaling lots of love
in as you roll up slowly

305
00:17:06,760 --> 00:17:08,754
and exhaling lots of love out.

306
00:17:17,170 --> 00:17:19,890
Alright, today, when
you stand up nice and tall

307
00:17:19,890 --> 00:17:21,840
in this Mountain Pose,

308
00:17:21,840 --> 00:17:25,310
I'd like for you to
find a little something

309
00:17:25,310 --> 00:17:27,160
that you can focus on

310
00:17:27,160 --> 00:17:30,920
down past your nose or
maybe right out in front of you,

311
00:17:30,920 --> 00:17:33,300
and we're gonna keep
the hands at our sides here

312
00:17:33,300 --> 00:17:37,130
with energy, with feeling,
and we're gonna just play,

313
00:17:37,130 --> 00:17:39,340
and it'll be a little bit
different for everyone here

314
00:17:39,340 --> 00:17:43,450
but just with the feet, however
they are is totally good.

315
00:17:43,450 --> 00:17:45,830
So either hip width
apart or flush together,

316
00:17:45,830 --> 00:17:47,780
you're going to lift
up from the pelvic floor

317
00:17:47,780 --> 00:17:51,070
and slowly lift the
heels up as high as you can.

318
00:17:51,950 --> 00:17:53,386
And then lower down.

319
00:17:54,610 --> 00:17:57,450
That's it, let's try
again a little bit slower

320
00:17:57,450 --> 00:17:58,660
and with control.

321
00:17:58,660 --> 00:17:59,976
Lifting up.

322
00:18:02,620 --> 00:18:03,975
And bringing it down.

323
00:18:04,710 --> 00:18:06,530
And one more time,
and this time,

324
00:18:06,530 --> 00:18:09,140
this is a little wild
but just hang with me.

325
00:18:09,140 --> 00:18:12,600
Imagine that this part
of your body, your center

326
00:18:12,600 --> 00:18:13,970
is actually
what's lifting you up.

327
00:18:13,970 --> 00:18:18,200
So not the heels or not
this maneuvering of the feet

328
00:18:18,200 --> 00:18:20,240
but it's actually
this part of your body

329
00:18:20,240 --> 00:18:21,280
that's lifting you up.

330
00:18:21,280 --> 00:18:24,350
In fact, everyone take a fist,
bring it right here

331
00:18:24,350 --> 00:18:27,960
to the belly or you know, to
the upper abs, solar plexus,

332
00:18:27,960 --> 00:18:30,100
wherever feels right for you.

333
00:18:30,100 --> 00:18:33,290
And then lift up from here,

334
00:18:33,290 --> 00:18:34,750
lift, lift, lift.

335
00:18:35,480 --> 00:18:37,470
Good and then once you
feel like you're up there

336
00:18:37,470 --> 00:18:38,770
and if you fall like I just did,

337
00:18:38,770 --> 00:18:40,700
just come right back, no biggie.

338
00:18:40,700 --> 00:18:42,430
Release the arms down.

339
00:18:43,630 --> 00:18:47,054
And then maybe we
start to reach the arms up.

340
00:18:49,050 --> 00:18:52,340
And think about
lifting from the pelvic floor

341
00:18:52,340 --> 00:18:55,004
and drawing the
navel in and up, up, up.

342
00:18:57,080 --> 00:18:59,730
Beautiful. Then slowly drop 
your center down in space,

343
00:18:59,730 --> 00:19:00,970
that brings the
heels to the ground,

344
00:19:00,970 --> 00:19:01,820
we bend the knees,

345
00:19:01,820 --> 00:19:03,390
and we send it all the way down,

346
00:19:03,390 --> 00:19:06,270
fingertips towards the toes.

347
00:19:06,270 --> 00:19:08,700
Good, inhale, nice
refreshing breath in here

348
00:19:08,700 --> 00:19:11,710
as you bring it to a
nice flat back position.

349
00:19:11,710 --> 00:19:13,640
Find length in the
neck and then exhale

350
00:19:13,640 --> 00:19:15,973
to soften and
fold everything down.

351
00:19:17,240 --> 00:19:19,990
Plant the palms, step one
foot back then the other

352
00:19:19,990 --> 00:19:21,810
so you're in your Plank Pose.

353
00:19:21,810 --> 00:19:24,980
We're getting our
conditioning in each day here.

354
00:19:24,980 --> 00:19:29,110
Again, find your center,
hug those low ribs in and up.

355
00:19:29,110 --> 00:19:31,410
If you're collapsing in
the shoulder blades here,

356
00:19:31,410 --> 00:19:33,180
puff up through
the upper back body,

357
00:19:33,180 --> 00:19:36,480
send those scaps left to right,
reach the heels back.

358
00:19:36,480 --> 00:19:38,530
We're here for ten, you got it.

359
00:19:38,530 --> 00:19:41,520
Nine, breathe, listen, eight.

360
00:19:41,520 --> 00:19:42,690
Seven,

361
00:19:42,690 --> 00:19:43,830
six,

362
00:19:43,830 --> 00:19:44,800
five,

363
00:19:44,800 --> 00:19:45,990
four,

364
00:19:45,990 --> 00:19:49,090
three, on the one squeeze
the elbows into the side body

365
00:19:49,090 --> 00:19:50,830
lower all the way to the earth.

366
00:19:50,830 --> 00:19:53,930
Nice. Take a deep breath 
in here, press into the feet.

367
00:19:53,930 --> 00:19:55,810
Long breath out as you
bring the hands in line

368
00:19:55,810 --> 00:19:56,940
with the rib cage.

369
00:19:56,940 --> 00:19:58,680
Again, squeeze the elbows in.

370
00:19:58,680 --> 00:20:00,770
Inhale, we rise up,

371
00:20:00,770 --> 00:20:02,300
Cobra.

372
00:20:02,300 --> 00:20:03,801
Exhale to release.

373
00:20:04,520 --> 00:20:06,940
Curl the toes under,
inhale, big breath,

374
00:20:06,940 --> 00:20:09,350
all four sides of
the torso expand.

375
00:20:09,350 --> 00:20:11,810
Exhale up to your strong Plank.

376
00:20:11,810 --> 00:20:14,860
Let your center of gravity
be what lifts you up and back

377
00:20:14,860 --> 00:20:17,820
this time,
Downward Facing Dog, nice.

378
00:20:17,820 --> 00:20:19,440
Then anchor the left heel,

379
00:20:19,440 --> 00:20:21,403
inhale lift the
right leg up high.

380
00:20:22,260 --> 00:20:25,680
Exhale squeeze the right
knee all the way up and forward

381
00:20:25,680 --> 00:20:28,740
then step it into
your nice low lunge.

382
00:20:28,740 --> 00:20:30,920
Keep the back knee
lifted today if you can,

383
00:20:30,920 --> 00:20:35,110
reach the left heel back and
slowly sweep the arms forward

384
00:20:35,110 --> 00:20:37,100
and all the way
up towards the sky.

385
00:20:37,100 --> 00:20:39,600
Now drop your center down low.

386
00:20:39,600 --> 00:20:42,450
Bend that back knee
generously for a moment here

387
00:20:42,450 --> 00:20:45,250
so you can really get
your center underneath you.

388
00:20:45,250 --> 00:20:48,350
So it feels like
head and heart and pelvis

389
00:20:48,350 --> 00:20:49,220
are all in alignment,

390
00:20:49,220 --> 00:20:51,230
then you can start to
straighten that back leg

391
00:20:51,230 --> 00:20:54,460
and maybe look up
in between your hands.

392
00:20:54,460 --> 00:20:58,000
Fingertips have energy here,
inhale in deeply.

393
00:20:58,000 --> 00:21:00,240
Exhale, open up, Warrior II.

394
00:21:01,120 --> 00:21:04,850
Inhale, straight leg today
all the way up towards the sky,

395
00:21:04,850 --> 00:21:06,540
right fingertips
reach up and back.

396
00:21:06,540 --> 00:21:08,800
Big breath, big stretch.

397
00:21:08,800 --> 00:21:11,060
Now hug the low ribs in,

398
00:21:11,060 --> 00:21:13,110
round through as
you transition here,

399
00:21:13,110 --> 00:21:14,450
peek at me if you need to.

400
00:21:14,450 --> 00:21:16,430
So shoulders round forward,

401
00:21:16,430 --> 00:21:19,840
soft fingertips as we come
all the way back and through,

402
00:21:19,840 --> 00:21:22,720
bend that front knee
and come into the twist.

403
00:21:22,720 --> 00:21:24,730
The right fingertips lift us up,

404
00:21:24,730 --> 00:21:27,620
really today focusing
on spiraling the heart up

405
00:21:27,620 --> 00:21:29,360
towards the sky.

406
00:21:29,360 --> 00:21:31,960
Good, and then
bringing the right hand down,

407
00:21:31,960 --> 00:21:33,500
stepping the right toes back,

408
00:21:33,500 --> 00:21:35,850
inhale to look forward,
shift forward.

409
00:21:35,850 --> 00:21:38,670
Exhale to lower all
the way to the belly.

410
00:21:38,670 --> 00:21:41,015
Inhale, Cobra, your version.

411
00:21:42,640 --> 00:21:45,030
And exhale all
the way back down.

412
00:21:45,030 --> 00:21:47,800
Inhale, big breath in here.

413
00:21:47,800 --> 00:21:49,333
Exhale to Plank.

414
00:21:49,333 --> 00:21:51,600
Inhale in here.

415
00:21:51,600 --> 00:21:54,140
Whole body
experience and exhale,

416
00:21:54,140 --> 00:21:56,321
your center
brings you up and back

417
00:21:56,321 --> 00:21:58,690
into your Downward Facing Dog.

418
00:21:58,690 --> 00:21:59,600
Nice.

419
00:21:59,600 --> 00:22:01,060
Anchor the right heel here.

420
00:22:01,060 --> 00:22:04,154
Big breath, as you inhale,
lift the left leg up high.

421
00:22:05,340 --> 00:22:07,838
Exhale, shift it forward,
long breath.

422
00:22:09,430 --> 00:22:11,060
Step it up.

423
00:22:11,060 --> 00:22:13,470
Find your footing here,
high lunge.

424
00:22:13,470 --> 00:22:15,170
But of course, feel free 
to lower that back knee

425
00:22:15,170 --> 00:22:16,170
if you need.

426
00:22:16,170 --> 00:22:18,170
Squeeze the inner thighs
together from center,

427
00:22:18,170 --> 00:22:19,490
inhale, we rise up,

428
00:22:19,490 --> 00:22:22,710
reach the fingertips 
towards the heavens.

429
00:22:22,710 --> 00:22:24,440
Then let's bend
that back knee here,

430
00:22:24,440 --> 00:22:26,700
really get our pelvis
kind of underneath us.

431
00:22:26,700 --> 00:22:27,880
So this will be
different for everyone

432
00:22:27,880 --> 00:22:29,940
but you want to
feel that containment

433
00:22:29,940 --> 00:22:32,370
in the center that
we had on our backs.

434
00:22:32,370 --> 00:22:34,000
Alright, maybe you
start to straighten

435
00:22:34,000 --> 00:22:35,211
that back leg again when

436
00:22:35,211 --> 00:22:37,944
you've played 
with that centering.

437
00:22:38,740 --> 00:22:40,988
And maybe we look
up towards the sky.

438
00:22:42,520 --> 00:22:43,978
Controlling the breath.

439
00:22:43,978 --> 00:22:47,450
Opening up Warrior II 
nice and wide.

440
00:22:47,450 --> 00:22:50,280
And right away
straightening the front leg now,

441
00:22:50,280 --> 00:22:53,950
left fingertips up and back,
big breath, big stretch.

442
00:22:53,950 --> 00:22:56,820
For this transition,
navel draws in.

443
00:22:56,820 --> 00:23:00,330
So really draw the
navel in, we round through

444
00:23:00,330 --> 00:23:01,230
bend that front knee,

445
00:23:01,230 --> 00:23:04,410
soft fingertips here in the
transition as you come forward

446
00:23:04,410 --> 00:23:09,150
for your lunge, inhale spiral
the heart up towards the sky.

447
00:23:09,150 --> 00:23:11,260
Energy in the left fingertips.

448
00:23:11,260 --> 00:23:13,573
Good and then slowly exhale,
bring it down.

449
00:23:14,550 --> 00:23:16,810
Plant the palms,
spread the fingertips,

450
00:23:16,810 --> 00:23:18,536
step the left toes back.

451
00:23:19,820 --> 00:23:21,280
Inhale to look forward.

452
00:23:21,280 --> 00:23:23,550
Exhale to lower to the belly.

453
00:23:23,550 --> 00:23:26,603
Inhale, your beautiful Cobra.

454
00:23:27,680 --> 00:23:30,720
That's right, (chuckles)
and then exhale to release.

455
00:23:30,720 --> 00:23:32,870
Curl the toes under, inhale in.

456
00:23:32,870 --> 00:23:36,930
The exhale brings you up, navel
to spine like a rocket ship.

457
00:23:36,930 --> 00:23:39,760
So from center, we're moving.

458
00:23:39,760 --> 00:23:41,923
Hips up high and back, Down Dog.

459
00:23:43,250 --> 00:23:44,130
Nice.

460
00:23:44,130 --> 00:23:46,770
Bend the knees,
inhale to look forward.

461
00:23:46,770 --> 00:23:49,210
Exhale to make
your way to the top.

462
00:23:49,210 --> 00:23:51,610
Find your way, my darling.

463
00:23:51,610 --> 00:23:53,320
Feet together this time.

464
00:23:53,320 --> 00:23:56,040
So really together, let's play.

465
00:23:56,040 --> 00:23:58,115
Inhale, halfway lift.

466
00:23:58,115 --> 00:24:00,325
Exhale to soften and fold.

467
00:24:01,560 --> 00:24:04,410
Bend the knees, check
it out, roll it up here.

468
00:24:04,410 --> 00:24:07,050
So rag doll again, but
this time feet are together

469
00:24:07,050 --> 00:24:10,420
and we're feeling the squeeze,
squeeze squeezing sensation

470
00:24:10,420 --> 00:24:13,620
all the way up,
finding a sense of

471
00:24:15,020 --> 00:24:18,650
stability, of center, of power
here as you squeeze the legs.

472
00:24:19,670 --> 00:24:23,900
And you can feel these big
strong muscles of the legs

473
00:24:23,900 --> 00:24:25,819
turn on (laughs).

474
00:24:25,819 --> 00:24:28,733
The glutes turn on as well.

475
00:24:30,700 --> 00:24:31,850
And here we go.

476
00:24:31,850 --> 00:24:35,762
From center, if you liked this,
bring the fist back to

477
00:24:35,762 --> 00:24:37,693
the abdominal wall
and let's lift up.

478
00:24:37,693 --> 00:24:42,210
So this moves first here
and then the heels lift.

479
00:24:42,210 --> 00:24:45,430
This time we're working
with legs squeezing together,

480
00:24:45,430 --> 00:24:46,650
all of us.

481
00:24:46,650 --> 00:24:51,323
We can stay here focused
on our point, our Drishti,

482
00:24:52,640 --> 00:24:54,590
a point in which we gaze upon,

483
00:24:54,590 --> 00:24:58,520
holding our balance, 
stability, finding center

484
00:24:59,690 --> 00:25:01,950
in both mind and body.

485
00:25:01,950 --> 00:25:03,250
Maybe we stay here

486
00:25:03,250 --> 00:25:05,813
or maybe we reach
the arms all the way up.

487
00:25:07,380 --> 00:25:09,280
If you're on the toes,
really on the toes,

488
00:25:09,280 --> 00:25:12,003
try to press into all of
the toes, even that pinky.

489
00:25:13,470 --> 00:25:16,770
Relax any tension in
the neck or the shoulders.

490
00:25:16,770 --> 00:25:18,312
Good, inhale in.

491
00:25:18,312 --> 00:25:20,690
Exhale, release everything

492
00:25:20,690 --> 00:25:22,970
and take it all
the way back down.

493
00:25:22,970 --> 00:25:26,100
Let's rinse it off a little,
inhale extension,

494
00:25:26,100 --> 00:25:28,560
lengthen the crown of
the head, halfway lift.

495
00:25:28,560 --> 00:25:31,290
Exhale, soften
and fold everything.

496
00:25:31,290 --> 00:25:32,170
Good.

497
00:25:32,170 --> 00:25:34,680
Shake the head a
little yes, a little no here

498
00:25:34,680 --> 00:25:37,513
then slowly roll it
back up to standing.

499
00:25:38,540 --> 00:25:40,360
Beautiful, hands
come to the waistline

500
00:25:40,360 --> 00:25:43,060
and we're gonna turn to
step nice and wide on the mat.

501
00:25:45,080 --> 00:25:46,670
Alright,

502
00:25:46,670 --> 00:25:48,878
toes turn out here to start.

503
00:25:50,990 --> 00:25:53,280
Nice wide stance.

504
00:25:53,280 --> 00:25:55,100
You want to make
sure that your ankles

505
00:25:55,100 --> 00:25:56,930
are at least as
wide as your wrists

506
00:25:56,930 --> 00:25:58,090
if you were to
take your arms out.

507
00:25:58,090 --> 00:25:59,940
So sometimes that's
a great way to check,

508
00:25:59,940 --> 00:26:03,720
particularly if you're 
new to the practice.

509
00:26:03,720 --> 00:26:05,390
Alright and then
hands back to the waistline

510
00:26:05,390 --> 00:26:08,790
so that we can close
our eyes or soften our gaze

511
00:26:08,790 --> 00:26:10,320
and imagine ourselves

512
00:26:11,215 --> 00:26:12,520
just

513
00:26:12,520 --> 00:26:13,843
embodying

514
00:26:14,560 --> 00:26:16,580
all that beautiful

515
00:26:17,552 --> 00:26:20,760
power that resides within.

516
00:26:20,760 --> 00:26:22,900
It's definitely
a superhero pose.

517
00:26:22,900 --> 00:26:25,640
Think of this lifting up 
through the front body,

518
00:26:25,640 --> 00:26:27,884
this grounding
through the back body.

519
00:26:29,140 --> 00:26:30,720
Inhale in.

520
00:26:30,720 --> 00:26:32,220
And exhale,
we're gonna bend the knees,

521
00:26:32,220 --> 00:26:34,230
just drop the center in space.

522
00:26:34,230 --> 00:26:36,640
Now press into the
outer edges of your feet

523
00:26:36,640 --> 00:26:37,960
'cause your knees are
going to want to roll in,

524
00:26:37,960 --> 00:26:39,760
totally normal.

525
00:26:39,760 --> 00:26:42,050
And we're gonna
press into the outer edges.

526
00:26:42,050 --> 00:26:43,940
So we have a wider
stance than Goddess Pose.

527
00:26:43,940 --> 00:26:45,900
So if you're
bringing your feet in now,

528
00:26:45,900 --> 00:26:48,139
try to keep it a little bit wide.

529
00:26:49,590 --> 00:26:51,610
Pressing into the
outer edges of the feet,

530
00:26:51,610 --> 00:26:55,280
seeing if we can feel the
thigh bones, those femurs,

531
00:26:55,280 --> 00:26:57,140
slowly hug in.

532
00:26:57,140 --> 00:27:01,610
And if you're here,
know this is to be expected.

533
00:27:01,610 --> 00:27:02,790
So we're just working, right?

534
00:27:02,790 --> 00:27:04,740
I've been doing
this a lot, working,

535
00:27:04,740 --> 00:27:07,940
working to find this
integration to work from center

536
00:27:07,940 --> 00:27:11,580
to stack the bones
in an optimal way.

537
00:27:11,580 --> 00:27:14,760
So if the knees are knocking in,

538
00:27:14,760 --> 00:27:16,560
press into the
outer edges of the feet,

539
00:27:16,560 --> 00:27:18,780
everyone draw energy
up from the inner arches,

540
00:27:18,780 --> 00:27:20,770
engage the inner thigh.

541
00:27:20,770 --> 00:27:23,029
Standing tall here, inhale in.

542
00:27:23,029 --> 00:27:24,590
Exhale, straighten the legs.

543
00:27:24,590 --> 00:27:28,020
Beautiful, now turn the
toes in, we've been here before.

544
00:27:28,020 --> 00:27:30,420
Inhale, lift your 
heart to the sky.

545
00:27:30,420 --> 00:27:34,030
And exhale, navel
draws in towards the spine

546
00:27:34,030 --> 00:27:35,290
as we come forward.

547
00:27:35,290 --> 00:27:37,300
Nice flat back position.

548
00:27:37,300 --> 00:27:40,250
Looking down into our reflexion.

549
00:27:40,250 --> 00:27:42,160
This time we're gonna
bring the left fingertips

550
00:27:42,160 --> 00:27:45,710
to the earth, or if you're like,
"Adriene, not quite."

551
00:27:45,710 --> 00:27:47,830
Fold up your blanket,
bring the earth up to you.

552
00:27:47,830 --> 00:27:50,910
Maybe some books

553
00:27:52,670 --> 00:27:55,640
or pillows, yoga blocks,
imagine that

554
00:27:55,640 --> 00:27:57,260
if you have them.

555
00:27:57,260 --> 00:27:59,220
DVDs, do you
guys still have DVDs?

556
00:27:59,220 --> 00:28:01,270
You'd have to
stack a lot of DVDs.

557
00:28:01,270 --> 00:28:02,547
But hey.

558
00:28:03,770 --> 00:28:05,320
Alright, and if
you're feeling impatient

559
00:28:05,320 --> 00:28:06,480
when I say things like that,

560
00:28:06,480 --> 00:28:09,410
just remember we're
casting a wide net,

561
00:28:09,410 --> 00:28:10,950
a lot of people are
practicing together

562
00:28:10,950 --> 00:28:13,003
and it's like kind of the
magic of this. So be patient.

563
00:28:13,003 --> 00:28:16,037
Think of it as like, "Oh,
I'm going to work out my breath

564
00:28:16,037 --> 00:28:21,227
"while my fellow
humans get set up

565
00:28:21,227 --> 00:28:24,337
"so that we can all
practice together."

566
00:28:25,227 --> 00:28:27,000
Right fingertips
come to the left wrist

567
00:28:27,000 --> 00:28:29,160
and we're gonna
slowly find a twist.

568
00:28:29,160 --> 00:28:31,650
So soft bend in the knees here

569
00:28:31,650 --> 00:28:34,880
as you slowly reach the right
fingertips up towards the sky.

570
00:28:34,880 --> 00:28:35,740
You might check in,

571
00:28:35,740 --> 00:28:38,680
notice how your twists
are kind of evolving here

572
00:28:38,680 --> 00:28:41,430
with the breath as we
continue this journey.

573
00:28:41,430 --> 00:28:43,330
If you're here,

574
00:28:43,330 --> 00:28:45,603
that's normal too. 
Breathe, breathe, breathe.

575
00:28:46,540 --> 00:28:49,610
Inhale, maybe you send your
gaze up towards your right thumb.

576
00:28:49,610 --> 00:28:52,920
And exhale we'll come back
through and we will switch.

577
00:28:52,920 --> 00:28:54,300
Same thing on the other side,

578
00:28:54,300 --> 00:28:57,022
right hand or right
fingertips replace the left hand

579
00:28:57,022 --> 00:29:00,410
and we'll take the left hand
all the way up towards the sky.

580
00:29:00,410 --> 00:29:02,510
Careful not to lock
out through the knees.

581
00:29:03,640 --> 00:29:06,820
Breathe, use your breath, right?

582
00:29:06,820 --> 00:29:09,100
Inhale to lift and
lengthen always in the twist

583
00:29:09,100 --> 00:29:11,930
and exhale to go on the journey.

584
00:29:11,930 --> 00:29:14,030
Maybe on your last
cycle of breath here

585
00:29:14,030 --> 00:29:16,003
you look up at the left thumb.

586
00:29:17,250 --> 00:29:18,083
Woo!

587
00:29:18,083 --> 00:29:20,610
And then slowly
bring it back down.

588
00:29:20,610 --> 00:29:24,300
Alright, from here, 
heel-toe, heel-toe the feet

589
00:29:24,300 --> 00:29:27,330
all the way back to center.

590
00:29:27,330 --> 00:29:29,453
So you're in a Forward Fold.

591
00:29:31,500 --> 00:29:33,570
Inhale, halfway lift
wherever you are on your mat,

592
00:29:33,570 --> 00:29:34,990
just give it a little length.

593
00:29:34,990 --> 00:29:36,660
And exhale to release.

594
00:29:36,660 --> 00:29:39,270
Fingertips come to
the earth or your DVDs,

595
00:29:39,270 --> 00:29:40,830
and we're gonna lift the heels,

596
00:29:40,830 --> 00:29:43,010
we're gonna drop the
center down in space,

597
00:29:43,010 --> 00:29:45,370
come into to a nice low crouch.

598
00:29:45,370 --> 00:29:48,490
Now we've played
around with this before.

599
00:29:48,490 --> 00:29:50,220
Just take a second.

600
00:29:50,220 --> 00:29:51,588
Find your breath.

601
00:29:53,480 --> 00:29:55,370
Inhale in.

602
00:29:55,370 --> 00:29:56,470
Exhale.

603
00:29:56,470 --> 00:29:59,370
Nice and easy, we're
gonna turn on the mat

604
00:29:59,370 --> 00:30:00,770
if you need to,

605
00:30:00,770 --> 00:30:02,330
and we're gonna
open the knees wide,

606
00:30:02,330 --> 00:30:04,180
we're gonna
keep the heels lifted.

607
00:30:05,470 --> 00:30:09,690
Alright, hands out in front,
spread the fingertips.

608
00:30:09,690 --> 00:30:13,070
We're gonna draw the
shoulder blades together,

609
00:30:13,070 --> 00:30:14,450
shoulders away from the ears.

610
00:30:14,450 --> 00:30:17,330
So we find on that
connection in the shoulder.

611
00:30:17,330 --> 00:30:19,970
And then slowly, we're
going to think about the center,

612
00:30:19,970 --> 00:30:22,260
your center of gravity 
is what lifts you up.

613
00:30:22,260 --> 00:30:24,230
Knees come up towards the armpit

614
00:30:24,230 --> 00:30:26,100
and don't worry
about Crow Pose yet,

615
00:30:26,100 --> 00:30:28,840
we're just moving
our center in space.

616
00:30:28,840 --> 00:30:32,969
Now, if I can introduce anything,

617
00:30:32,969 --> 00:30:34,350
if this is new for you

618
00:30:34,350 --> 00:30:36,680
it would be to A,
move from center

619
00:30:36,680 --> 00:30:38,580
and not worry about the shape,

620
00:30:38,580 --> 00:30:41,560
but B, keep your
gaze out, your focus,

621
00:30:41,560 --> 00:30:43,790
that Drishti that we had before

622
00:30:43,790 --> 00:30:46,020
because if you start
shifting your center forward

623
00:30:46,020 --> 00:30:47,980
and the gaze is here,

624
00:30:47,980 --> 00:30:50,370
it's going to
keep moving in space

625
00:30:50,370 --> 00:30:52,170
and you're gonna
do a somersault.

626
00:30:53,180 --> 00:30:56,780
So let's just play here,
a little Bakasana practice.

627
00:30:56,780 --> 00:31:00,420
We lift the center up, 
we send the gaze out in front,

628
00:31:00,420 --> 00:31:04,740
nice focal point out in front
as we rock forward and back

629
00:31:04,740 --> 00:31:07,480
forward and back.

630
00:31:07,480 --> 00:31:10,110
And we've been
working on a lot of things

631
00:31:10,110 --> 00:31:12,960
that will set us up
for a nice healthy Crow.

632
00:31:12,960 --> 00:31:16,940
So you might just work
on center forward and back,

633
00:31:16,940 --> 00:31:19,180
but if you find as
you hug the elbows in

634
00:31:19,180 --> 00:31:22,000
and get those knees 
all up in there, (chuckles)

635
00:31:22,000 --> 00:31:24,720
fancy term, up towards 
your upper chest,

636
00:31:24,720 --> 00:31:26,810
you feel this
connection in your center

637
00:31:26,810 --> 00:31:29,920
so much that you feel
like you can lift one foot

638
00:31:29,920 --> 00:31:31,960
maybe and lift the other.

639
00:31:31,960 --> 00:31:36,580
And then maybe you 
rock forward, lift both feet.

640
00:31:36,580 --> 00:31:40,530
Feeling that connection
in your center of gravity.

641
00:31:40,530 --> 00:31:44,100
So we're not really digging
the knees into the arms here,

642
00:31:44,100 --> 00:31:48,350
we're finding that
lift up through the navel.

643
00:31:50,570 --> 00:31:52,520
Just give it a couple rounds,

644
00:31:52,520 --> 00:31:55,270
make sure you're not
holding your breath.

645
00:31:55,270 --> 00:31:57,260
And then when you feel
like you've had enough,

646
00:31:57,260 --> 00:32:01,190
go ahead and come
on down to the ground.

647
00:32:01,190 --> 00:32:05,873
Swing your legs to one side,
send the legs out in front.

648
00:32:06,980 --> 00:32:10,178
Fingertips reach out in
line with the shoulders

649
00:32:10,178 --> 00:32:13,110
and then we're gonna
take the fingertips down.

650
00:32:13,110 --> 00:32:13,950
Good.

651
00:32:13,950 --> 00:32:15,320
Stretch, stretch, stretch.

652
00:32:15,320 --> 00:32:18,310
Take the right thumb to
the center of the left palm

653
00:32:18,310 --> 00:32:20,040
and press it forward.

654
00:32:20,040 --> 00:32:21,224
Breathe in.

655
00:32:23,150 --> 00:32:24,700
And switch.

656
00:32:24,700 --> 00:32:27,440
Left thumb to the
center of the right palm.

657
00:32:27,440 --> 00:32:28,983
Breathing in.

658
00:32:30,780 --> 00:32:31,680
And release.

659
00:32:31,680 --> 00:32:34,843
Now come to lie
flat on the back,

660
00:32:35,890 --> 00:32:37,543
hug the knees into the chest.

661
00:32:39,910 --> 00:32:42,280
Inhale in deeply.

662
00:32:42,280 --> 00:32:44,441
And exhale completely.

663
00:32:47,750 --> 00:32:51,200
Awesome, send the arms
into those cactus arms,

664
00:32:51,200 --> 00:32:55,190
roll both knees to the
right side, inhale in.

665
00:32:55,190 --> 00:32:58,723
Exhale, turn onto your left ear.

666
00:32:59,780 --> 00:33:01,496
Take a cycle of breath here in.

667
00:33:02,869 --> 00:33:03,996
And out.

668
00:33:04,757 --> 00:33:07,030
And then slowly
come back to center.

669
00:33:07,030 --> 00:33:08,423
Take it to the left.

670
00:33:09,320 --> 00:33:10,310
Breath in.

671
00:33:13,280 --> 00:33:16,073
And turn on to your
right ear as you breathe out.

672
00:33:17,020 --> 00:33:19,524
Full cycle of breath here, in.

673
00:33:21,010 --> 00:33:22,276
And out.

674
00:33:23,460 --> 00:33:26,270
And then slowly
come back to center

675
00:33:26,270 --> 00:33:29,200
and into the Corpse Pose.

676
00:33:29,200 --> 00:33:31,410
Extend the legs out long,

677
00:33:31,410 --> 00:33:33,850
arms resting
gently at your sides.

678
00:33:33,850 --> 00:33:37,263
You can close your eyes here,
you can always cover the eyes.

679
00:33:39,090 --> 00:33:43,110
And if this isn't your jam,
you can sit up in a nice

680
00:33:43,110 --> 00:33:46,263
comfortable seat to find
stillness in meditation.

681
00:33:47,290 --> 00:33:51,715
Let's just take a
moment to congeal.

682
00:33:55,890 --> 00:33:56,965
Maybe

683
00:33:58,710 --> 00:34:00,630
a moment of contemplation,

684
00:34:00,630 --> 00:34:03,592
I think for today's
theme is appropriate.

685
00:34:05,020 --> 00:34:07,470
You know, 
"What does center feel like?"

686
00:34:07,470 --> 00:34:09,828
is a good question to ask.

687
00:34:12,200 --> 00:34:15,944
Why is center important?

688
00:34:20,810 --> 00:34:23,980
Ultimately, this
is what my practice

689
00:34:23,980 --> 00:34:28,263
and the practice I share
really is all about, 100%.

690
00:34:29,470 --> 00:34:33,818
What is my
relationship to center?

691
00:34:38,110 --> 00:34:40,020
What is that relationship like?
What does it look like?

692
00:34:40,020 --> 00:34:41,946
What does it feel like it? 
What does it mean?

693
00:34:44,420 --> 00:34:46,927
And if you're like, "Oh, these
all seem like good questions,

694
00:34:46,927 --> 00:34:48,950
"they resonate, but I don't 
know how to answer them."

695
00:34:48,950 --> 00:34:50,510
Don't you worry about a thing,

696
00:34:50,510 --> 00:34:54,900
it's the awareness 
of the very thing that

697
00:34:54,900 --> 00:34:57,305
will hold you 
in the present moment.

698
00:34:58,780 --> 00:35:01,902
One present moment
leading to the next.

699
00:35:12,300 --> 00:35:15,430
Wiggle your fingers,
wiggle your toes,

700
00:35:15,430 --> 00:35:18,160
and slowly draw the
hands together at the heart

701
00:35:18,160 --> 00:35:19,641
when you're ready.

702
00:35:24,580 --> 00:35:27,448
Feel your thumbs on your chest.

703
00:35:29,310 --> 00:35:32,797
And I invite you
to see if you can

704
00:35:34,280 --> 00:35:38,750
play with moving from the center
as you get up off your mat

705
00:35:38,750 --> 00:35:42,643
and even as you
roll it up or walk away.

706
00:35:43,700 --> 00:35:48,123
Maybe getting in and out
of the bathtub or the car,

707
00:35:49,110 --> 00:35:53,320
up and down off the toilet
or just moving through space.

708
00:35:53,320 --> 00:35:55,727
Truly see what happens 
if you can remember,

709
00:35:55,727 --> 00:35:57,547
"Oh, what is it?

710
00:35:57,547 --> 00:35:59,277
"What is it like if
I move from center?

711
00:35:59,277 --> 00:36:02,233
"How does that change
the quality of my movement?"

712
00:36:04,240 --> 00:36:05,950
Sweet, thumbs up to the third eye,

713
00:36:05,950 --> 00:36:07,890
I think that's enough for today,
I love you so much.

714
00:36:07,890 --> 00:36:09,502
Take a deep breath in.

715
00:36:11,010 --> 00:36:12,190
Exhale.

716
00:36:12,190 --> 00:36:15,950
The journey continues mañana,
I'll see you there.

717
00:36:15,950 --> 00:36:17,373
Namaste.

718
00:36:20,544 --> 00:36:25,510
(bright upbeat piano music)