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- What's up, party people?

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Welcome to Center.
It's Day 10.

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Mmm, double high
fives to everyone here.

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Let's jump right in.

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We have an energizing
sequence for us today.

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Don't worry, you don't
have to have energy to do it.

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This is all about recognizing
how this practice can shift

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our energy for good.

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Let's get started.

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(light music)

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Okey-doke,
let's start in a seat.

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Come on down.

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Lift those hips up 
on a blanket or a block

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if you feel like 
that could serve.

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And let's lift, 
lift, lift the chest,

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just kind of 
building on yesterday.

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Lift your heart, 
lengthen through the crown,

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root down 
through your foundation,

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which is that 
which is touching the

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earth here on the mat.

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Draw the navel in a bit
and slide your hands to the

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kneecaps if
they're not there already.

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Then close your eyes and

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from this place in between

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the solar plexus and
your belly button.

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So actually, I changed my mind.

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Let's all take our hands to
fists and bring them right to

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this place just 
below the low ribs

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and just above the belly button.

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You can peek at me if you need
to and then close your eyes.

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So from this place, you'll just
kind of use your hands as a

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marker to press in, 
breathe in deep.

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And breathe out slowly.

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Great, and then from this place,
we're gonna shift this

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center spot that we have
our hands to the left

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and then forward, 
then to the right and back.

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And again, feel free to peek
at me if you need to but then

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close your eyes 'cause it
will potentially help you just

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get a sense of
moving from this place.

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If you've ever seen one
of those old fashioned coffee

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grinders, I like that image
of kind of slowly moving

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that handle around

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to churn and grind the beans.

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Depending on how old you are, 
you might be like, (chuckles)

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"What is she talking about?"

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Alright, now let's bring
the hands back to the knees and

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continue this circular motion.

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Now bring a deeper
breath pattern to it.

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Maybe inhaling 
as you come forward,

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exhaling as you 
come around and back.

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And then you can start 
to get a little funky here,

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find what feels good.
You can bend the elbows a

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little more to get 
into the shoulders.

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Think Cat Pose
when you come back.

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Think Cow Pose
as you come forward.

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And then let's reverse it.

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Keeping the hips heavy, 
moving in a circle.

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Finding what feels good.

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Maybe getting 
the neck involved by

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moving the chin and the nose.

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Then just take a couple more
circles where you get kind of

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weird, get kind of funky,
whatever that means to you.

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Just see if you can 
find something new,

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a stretch, a sensation.

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Lovely, then we're gonna
take this kind of fluid motion

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forward onto all fours

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and right up into 
Downward Facing Dog.

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And then take a couple of
breaths here to bend the knees

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and just keep
this fluidity going.

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You might find a 
couple waves in the spine.

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That could look like this.

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Any other soft, easy movement.

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And then continue this soft,
easy movement as you make your

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way to the top of the mat,
feet hip width apart.

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And swim the 
fingertips over towards

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the left side of your mat,

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let the head hang and
then swim the fingertips over

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towards the
right side of your mat.

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Let the head hang 
and one more time to

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each side as you breathe.

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And then bring the fingertips
to the tops of the feet

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and we're gonna bend the knees
generously, tuck the chin and

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as you slowly roll up today,
see if you can use your

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fingertips to trace
the fronts of the legs.

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Nice and slow.

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And as your fingertips trace

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a line up the 
fronts of the legs,

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see if you can allow that

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to inspire some engagement

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from the feet 
lifting energetically up

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through the front body and
you're just gonna keep tracing

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this line up past the hips,
up past the shoulders,

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maybe behind the ears and 
then all the way up to the sky.

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And it's nice to close your
eyes here just to kind of get

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a sensation of this

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energetic lift up from the feet.

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See if you can grow a
little bit taller here.

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Nice and then allow 
the shoulder blades to

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melt down the back body.

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We have this upward current
of energy through the front,

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lifting, and this grounding
through the back.

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One more breath here 
just checking in with the

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energetic body, if you will.

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Now listen carefully, we're
gonna do this in slow motion

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first so you can open the eyes,
inhale, look up.

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Exhale, bend the knees,
palms face down as you send the

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fingertips back

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towards the back 
corners of your mat.

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So that's what
it looks like slow.

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Here's what it looks
like fast with breath.

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Inhale, we stand up.

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Exhale, we toss it back.

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Inhale, up.

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Exhale, toss it back.

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Join me, inhale, up.

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Exhale. Keep it going.

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Arms are heavy
when you toss 'em back.

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Keep it going. Stay grounded 
through your feet.

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Lots of integrity in the neck.

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One more.

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Then inhale reach up
towards the sky, meet me there.

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Exhale, wiggle the fingertips,
bend the knees,

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send it all the 
way down and back.

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Beautiful, step back 
with the left foot,

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pivot the back foot down.

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Then draw your right hip up
and in, strong legs here as you

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bring the left fingertips
to the right inner ankle and

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we're gonna trace a line 
now across the right arm,

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across the chest and 
up into a Triangle Pose.

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So Triangle growing
from the ground here today.

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Inhale, lengthen through 
the crown of the head.

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And then exhale 
slow and steady, release.

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You're gonna pivot on
the back foot, inhale in.

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Exhale, step that back foot
up halfway for Pyramid Pose.

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One breath here.

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And then bring the 
left foot all the way back up

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to your Forward Fold.

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Let it all hang, shake the
head a little yes, a little no.

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And then when you're ready,
shoot the right foot back,

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pivot on that back foot.

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Same thing we're gonna
straighten the front leg,

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pull that left hip crease back,
right fingertips come to the

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left inner ankle and we're
gonna slowly trace a line.

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This is as if you're
pulling a bow and arrow here.

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So opening across the chest
all the way up towards the sky,

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lengthening through
the crown of the head.

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And then slowly making
your way all the way back down.

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We lift the back heel, 
bend the knees to step

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the back foot up halfway, 
Pyramid Pose.

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Pull that left hip crease back,
relax the weight of the head.

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Great, then bend both knees,
bring that right foot up to

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the front, Forward Fold.

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Inhale, halfway lift, 
your version,

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find length in the neck.

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Exhale, soften and fold,
let everything go.

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Bend the knees, plant the palms,
step or option to hop

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back into Plank today.

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Inhale in, exhale,
slowly lower to the belly.

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Inhale, rise up, Cobra.

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Exhale, soften and release.

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Inhale in, exhale, 
press up, strong Plank.

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Good, inhale in here, 
rock forward.

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Exhale, send the hips up high
and back, Downward Facing Dog.

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Anchor through the left heel,
so let it get heavy as you

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inhale, slide the
right leg up high.

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Exhale, knee to nose.

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Inhale, Three-Legged Dog,

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press into the fingertips 
and the knuckles.

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Exhale, knee to nose.

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Inhale, lift it up last time.

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Exhale, knee to nose.

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Now draw your 
right knee to your left elbow

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and then take it 
to the right elbow.

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Left elbow, right elbow,

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left elbow, right elbow.

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Good, step it all the way up,
pivot on the back foot.

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Warrior I, inhale, 
reach for the sky.

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Big breath in.

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Big breath out to interlace
the fingertips behind the head.

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Good, inhale, big breath in.

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Big breath out.

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Good, release everything.

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Come all the way back down,
plant the palms,

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step the right toes back.

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Inhale in.

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Exhale, belly to Cobra or
Chaturanga to Upward Facing Dog.

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Use your inhale 
to lift your heart.

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And the exhale 
to soften and release.

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Meet me in Downward Facing Dog,

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either coming to 
all fours or Plank.

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Hips up high.

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Deep breath here, Down Dog.

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Anchor through the right heel.

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When you're ready,
slide the left leg up high.

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Breathe in, exhale, 
knee to nose, shift it forward.

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Inhale, breathe in.

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Exhale, shift it forward.

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With control.

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Inhale, breathe in.

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Last time, squeeze in, lift.

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Now take the 
left knee to the right elbow

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and then to the left.

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Right, left,

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right, left.

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And step it on through.

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Pivot on the back foot,

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inhale, rise up strong, 
Warrior I.

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Deep breath in here.

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Long breath out. Whoa.

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Deep breath in
and long breath out.

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Interlace the fingertips,
bring them behind the head.

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Deep breath in.

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Long breath out.

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Deep breath in.

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Long breath to release.

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Plant the palms, step it back.

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Listen carefully.

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We're gonna walk the toes
together here or if you're on

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the knees, walk the
knees together here.

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Alright, here we go.

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Shifting to the outer edge
of the right foot coming into a

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Side Plank here or we can
do this with the knees stacked.

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Left hand comes
to the waistline.

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Lift the right hip line, 
the right waistline up.

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Press away from your yoga mat,
left hand on the waist.

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Breathe in.

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Lift from the hips.

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Turn on those obliques.

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Breathe out.
Come through center.

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Take it to the other side,

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outer edge of the 
left foot or on the knees.

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00:13:07,720 --> 00:13:09,500
Right hand comes
to the waistline.

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Lift up through those hips.

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Press away from your left hand.
Breathe in.

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Breathe out.
Come back through center.

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Hips up high and back, 
Downward Facing Dog.

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Then bend the knees, 
inhale to look forward

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and exhale to make 
your way to the top.

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Feet together, really together.

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Forward Fold.

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Bend the knees,
send the hips back.

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Fingertips reach forward, 
Utkatasan, Chair Pose.

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Inhale in.

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Exhale, airplane arms.
Stay low.

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Inhale in, reach forward.

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Exhale, reach back.

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Inhale, reach forward.

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Exhale, reach back.

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Listen carefully.
Inhale, reach forward.

250
00:13:55,879 --> 00:13:58,960
Now you're gonna keep 
that bend in your right knee

251
00:13:58,960 --> 00:14:01,440
and you're just gonna extend the
left foot out to touch the toes

252
00:14:01,440 --> 00:14:04,055
back and then bring it forward.

253
00:14:04,055 --> 00:14:07,470
Left toes back,
left toes forward.

254
00:14:07,470 --> 00:14:11,699
Connect to those low abs, 
back and forward.

255
00:14:11,699 --> 00:14:13,679
Back and forward.

256
00:14:13,679 --> 00:14:16,080
Reset, Chair Pose, 
you got this.

257
00:14:16,080 --> 00:14:18,130
Sink down low.

258
00:14:18,130 --> 00:14:20,931
Stay bent in that left knee,

259
00:14:20,931 --> 00:14:23,279
pressing into all 
four corners of that left foot.

260
00:14:23,279 --> 00:14:26,200
Lift to the right heel.
Step it back and forward.

261
00:14:26,200 --> 00:14:29,283
Stay low, back and forward.

262
00:14:29,283 --> 00:14:33,482
Hug the low ribs in, 
back and forward.

263
00:14:33,482 --> 00:14:36,440
Back and forward.
One more time.

264
00:14:37,663 --> 00:14:39,389
Strengthening the glutes.

265
00:14:39,389 --> 00:14:41,389
Bring it back to Utkatasan.

266
00:14:41,389 --> 00:14:42,759
Sink a little bit lower.

267
00:14:42,759 --> 00:14:46,200
Inhale in, reach for the sky,
straighten the legs.

268
00:14:46,200 --> 00:14:48,305
Slight back bend here, optional,

269
00:14:48,305 --> 00:14:52,694
and then exhale, 
hands to heart.

270
00:14:53,671 --> 00:14:55,239
Inhale in deeply.

271
00:14:56,730 --> 00:15:00,519
Exhale to close your eyes
and just observe your breath.

272
00:15:00,519 --> 00:15:02,279
Observe how you feel.

273
00:15:06,583 --> 00:15:12,040
And then slowly float the right
hand down gently at your side

274
00:15:12,040 --> 00:15:16,117
and the left hand
down gently at your side.

275
00:15:17,369 --> 00:15:21,249
So we're nearing 
the end of this

276
00:15:21,249 --> 00:15:24,377
energizing practice.

277
00:15:24,377 --> 00:15:28,206
We're gonna close with a little

278
00:15:28,206 --> 00:15:30,730
movement that I like

279
00:15:30,730 --> 00:15:33,274
when I feel stuck

280
00:15:33,274 --> 00:15:36,799
or when I feel tired or down.

281
00:15:38,017 --> 00:15:40,229
So you can bring 
the feet a little bit wider

282
00:15:40,229 --> 00:15:41,962
than hip width apart.

283
00:15:41,962 --> 00:15:44,019
Soft bend in the knees
and you're just gonna start to

284
00:15:44,019 --> 00:15:46,519
sway the arms a
little bit side to side.

285
00:15:46,519 --> 00:15:48,910
Take up space today.

286
00:15:50,233 --> 00:15:52,730
What does that feel 
like to allow yourself

287
00:15:52,730 --> 00:15:55,559
to take up some space?

288
00:15:56,995 --> 00:16:01,440
Again, the mat being this
beautiful place to connect our

289
00:16:01,440 --> 00:16:05,841
conscious energy with 
our unconscious energy

290
00:16:05,841 --> 00:16:10,620
so that hopefully 
we can feel like we're

291
00:16:10,620 --> 00:16:14,973
standing more in 
our truth, our knowing.

292
00:16:17,940 --> 00:16:21,495
And that, of course, 
affects our energy

293
00:16:21,495 --> 00:16:24,399
and the way other 
people experience us.

294
00:16:26,129 --> 00:16:27,639
Maybe start to
pick it up a little bit.

295
00:16:27,639 --> 00:16:28,880
If you haven't already, 
maybe you find

296
00:16:28,880 --> 00:16:30,510
a little breath pattern.

297
00:16:30,510 --> 00:16:33,799
If you haven't already
maybe you smack your own booty

298
00:16:33,799 --> 00:16:36,659
'cause life's too short.

299
00:16:36,659 --> 00:16:38,739
You don't need to wait for
someone to smack your booty.

300
00:16:38,739 --> 00:16:40,480
You can smack your own booty.

301
00:16:41,919 --> 00:16:43,879
I'm gonna stop there (laughs).

302
00:16:43,879 --> 00:16:48,360
Okay, so we're moving and we're
grooving and we might just

303
00:16:48,360 --> 00:16:51,960
like take this for a
little move around the mat.

304
00:16:51,960 --> 00:16:53,279
You can add a snap.

305
00:16:53,279 --> 00:16:57,854
You can start to maybe
dance a little bit here.

306
00:16:57,854 --> 00:17:01,931
If you feel foolish, 
that's all good.

307
00:17:01,931 --> 00:17:06,159
So we're taking this 
Knocking on Heaven's Door

308
00:17:06,159 --> 00:17:09,599
and turning it
into a little dance and

309
00:17:09,599 --> 00:17:11,880
you don't have to 
look cool or feel cool.

310
00:17:11,880 --> 00:17:14,630
Just take up 
space here for five,

311
00:17:16,010 --> 00:17:17,920
four, maybe walk 
the corners of

312
00:17:17,920 --> 00:17:19,280
your mat if you
haven't already.

313
00:17:19,280 --> 00:17:22,750
Three, two,

314
00:17:23,547 --> 00:17:26,359
and one, walk to
the middle of your mat,

315
00:17:26,359 --> 00:17:28,440
without looking down.
You know the ground is there.

316
00:17:28,440 --> 00:17:29,960
You have this magic in you.

317
00:17:29,960 --> 00:17:32,400
You know, 
trust the ground is there.

318
00:17:32,400 --> 00:17:37,747
Bring your feet together
and your hands in Anjuli Mudra.

319
00:17:37,747 --> 00:17:39,639
Palms kissing.

320
00:17:41,253 --> 00:17:43,599
Close your eyes and
just notice how you feel.

321
00:17:43,599 --> 00:17:44,960
Relax those shoulders.

322
00:17:48,573 --> 00:17:49,759
Way to show up.

323
00:17:49,759 --> 00:17:53,109
Thank you for sharing
your valuable time

324
00:17:53,109 --> 00:17:57,850
and your beautiful 
energy with me.

325
00:18:00,208 --> 00:18:02,190
Slowly bring your
thumbs up to the third eye.

326
00:18:02,190 --> 00:18:03,970
Take a deep breath in here

327
00:18:03,970 --> 00:18:08,035
and we're gonna close as 
we breathe out together.

328
00:18:09,407 --> 00:18:11,323
I'll see you tomorrow.

329
00:18:11,323 --> 00:18:12,954
Great work.

330
00:18:14,535 --> 00:18:17,514
(light music)