- What's up, party people?

Welcome to Center.
It's Day 10.

Mmm, double high
fives to everyone here.

Let's jump right in.

We have an energizing
sequence for us today.

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

This is all about recognizing
how this practice can shift

our energy for good.

Let's get started.

(light music)

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

Come on down.

Lift those hips up 
on a blanket or a block

if you feel like 
that could serve.

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

just kind of 
building on yesterday.

Lift your heart, 
lengthen through the crown,

root down 
through your foundation,

which is that 
which is touching the

earth here on the mat.

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

kneecaps if
they're not there already.

Then close your eyes and

from this place in between

the solar plexus and
your belly button.

So actually, I changed my mind.

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

this place just 
below the low ribs

and just above the belly button.

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

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

marker to press in, 
breathe in deep.

And breathe out slowly.

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

center spot that we have
our hands to the left

and then forward, 
then to the right and back.

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

close your eyes 'cause it
will potentially help you just

get a sense of
moving from this place.

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

grinders, I like that image
of kind of slowly moving

that handle around

to churn and grind the beans.

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

"What is she talking about?"

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

continue this circular motion.

Now bring a deeper
breath pattern to it.

Maybe inhaling 
as you come forward,

exhaling as you 
come around and back.

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

find what feels good.
You can bend the elbows a

little more to get 
into the shoulders.

Think Cat Pose
when you come back.

Think Cow Pose
as you come forward.

And then let's reverse it.

Keeping the hips heavy, 
moving in a circle.

Finding what feels good.

Maybe getting 
the neck involved by

moving the chin and the nose.

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

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

Just see if you can 
find something new,

a stretch, a sensation.

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

forward onto all fours

and right up into 
Downward Facing Dog.

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

and just keep
this fluidity going.

You might find a 
couple waves in the spine.

That could look like this.

Any other soft, easy movement.

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

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

And swim the 
fingertips over towards

the left side of your mat,

let the head hang and
then swim the fingertips over

towards the
right side of your mat.

Let the head hang 
and one more time to

each side as you breathe.

And then bring the fingertips
to the tops of the feet

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

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

fingertips to trace
the fronts of the legs.

Nice and slow.

And as your fingertips trace

a line up the 
fronts of the legs,

see if you can allow that

to inspire some engagement

from the feet 
lifting energetically up

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

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

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

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

a sensation of this

energetic lift up from the feet.

See if you can grow a
little bit taller here.

Nice and then allow 
the shoulder blades to

melt down the back body.

We have this upward current
of energy through the front,

lifting, and this grounding
through the back.

One more breath here 
just checking in with the

energetic body, if you will.

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

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

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

fingertips back

towards the back 
corners of your mat.

So that's what
it looks like slow.

Here's what it looks
like fast with breath.

Inhale, we stand up.

Exhale, we toss it back.

Inhale, up.

Exhale, toss it back.

Join me, inhale, up.

Exhale. Keep it going.

Arms are heavy
when you toss 'em back.

Keep it going. Stay grounded 
through your feet.

Lots of integrity in the neck.

One more.

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

Exhale, wiggle the fingertips,
bend the knees,

send it all the 
way down and back.

Beautiful, step back 
with the left foot,

pivot the back foot down.

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

bring the left fingertips
to the right inner ankle and

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

across the chest and 
up into a Triangle Pose.

So Triangle growing
from the ground here today.

Inhale, lengthen through 
the crown of the head.

And then exhale 
slow and steady, release.

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

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

One breath here.

And then bring the 
left foot all the way back up

to your Forward Fold.

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

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

pivot on that back foot.

Same thing we're gonna
straighten the front leg,

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

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

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

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

lengthening through
the crown of the head.

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

We lift the back heel, 
bend the knees to step

the back foot up halfway, 
Pyramid Pose.

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

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

the front, Forward Fold.

Inhale, halfway lift, 
your version,

find length in the neck.

Exhale, soften and fold,
let everything go.

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

back into Plank today.

Inhale in, exhale,
slowly lower to the belly.

Inhale, rise up, Cobra.

Exhale, soften and release.

Inhale in, exhale, 
press up, strong Plank.

Good, inhale in here, 
rock forward.

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

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

inhale, slide the
right leg up high.

Exhale, knee to nose.

Inhale, Three-Legged Dog,

press into the fingertips 
and the knuckles.

Exhale, knee to nose.

Inhale, lift it up last time.

Exhale, knee to nose.

Now draw your 
right knee to your left elbow

and then take it 
to the right elbow.

Left elbow, right elbow,

left elbow, right elbow.

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

Warrior I, inhale, 
reach for the sky.

Big breath in.

Big breath out to interlace
the fingertips behind the head.

Good, inhale, big breath in.

Big breath out.

Good, release everything.

Come all the way back down,
plant the palms,

step the right toes back.

Inhale in.

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

Use your inhale 
to lift your heart.

And the exhale 
to soften and release.

Meet me in Downward Facing Dog,

either coming to 
all fours or Plank.

Hips up high.

Deep breath here, Down Dog.

Anchor through the right heel.

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

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

Inhale, breathe in.

Exhale, shift it forward.

With control.

Inhale, breathe in.

Last time, squeeze in, lift.

Now take the 
left knee to the right elbow

and then to the left.

Right, left,

right, left.

And step it on through.

Pivot on the back foot,

inhale, rise up strong, 
Warrior I.

Deep breath in here.

Long breath out. Whoa.

Deep breath in
and long breath out.

Interlace the fingertips,
bring them behind the head.

Deep breath in.

Long breath out.

Deep breath in.

Long breath to release.

Plant the palms, step it back.

Listen carefully.

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

the knees, walk the
knees together here.

Alright, here we go.

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

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

Left hand comes
to the waistline.

Lift the right hip line, 
the right waistline up.

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

Breathe in.

Lift from the hips.

Turn on those obliques.

Breathe out.
Come through center.

Take it to the other side,

outer edge of the 
left foot or on the knees.

Right hand comes
to the waistline.

Lift up through those hips.

Press away from your left hand.
Breathe in.

Breathe out.
Come back through center.

Hips up high and back, 
Downward Facing Dog.

Then bend the knees, 
inhale to look forward

and exhale to make 
your way to the top.

Feet together, really together.

Forward Fold.

Bend the knees,
send the hips back.

Fingertips reach forward, 
Utkatasan, Chair Pose.

Inhale in.

Exhale, airplane arms.
Stay low.

Inhale in, reach forward.

Exhale, reach back.

Inhale, reach forward.

Exhale, reach back.

Listen carefully.
Inhale, reach forward.

Now you're gonna keep 
that bend in your right knee

and you're just gonna extend the
left foot out to touch the toes

back and then bring it forward.

Left toes back,
left toes forward.

Connect to those low abs, 
back and forward.

Back and forward.

Reset, Chair Pose, 
you got this.

Sink down low.

Stay bent in that left knee,

pressing into all 
four corners of that left foot.

Lift to the right heel.
Step it back and forward.

Stay low, back and forward.

Hug the low ribs in, 
back and forward.

Back and forward.
One more time.

Strengthening the glutes.

Bring it back to Utkatasan.

Sink a little bit lower.

Inhale in, reach for the sky,
straighten the legs.

Slight back bend here, optional,

and then exhale, 
hands to heart.

Inhale in deeply.

Exhale to close your eyes
and just observe your breath.

Observe how you feel.

And then slowly float the right
hand down gently at your side

and the left hand
down gently at your side.

So we're nearing 
the end of this

energizing practice.

We're gonna close with a little

movement that I like

when I feel stuck

or when I feel tired or down.

So you can bring 
the feet a little bit wider

than hip width apart.

Soft bend in the knees
and you're just gonna start to

sway the arms a
little bit side to side.

Take up space today.

What does that feel 
like to allow yourself

to take up some space?

Again, the mat being this
beautiful place to connect our

conscious energy with 
our unconscious energy

so that hopefully 
we can feel like we're

standing more in 
our truth, our knowing.

And that, of course, 
affects our energy

and the way other 
people experience us.

Maybe start to
pick it up a little bit.

If you haven't already, 
maybe you find

a little breath pattern.

If you haven't already
maybe you smack your own booty

'cause life's too short.

You don't need to wait for
someone to smack your booty.

You can smack your own booty.

I'm gonna stop there (laughs).

Okay, so we're moving and we're
grooving and we might just

like take this for a
little move around the mat.

You can add a snap.

You can start to maybe
dance a little bit here.

If you feel foolish, 
that's all good.

So we're taking this 
Knocking on Heaven's Door

and turning it
into a little dance and

you don't have to 
look cool or feel cool.

Just take up 
space here for five,

four, maybe walk 
the corners of

your mat if you
haven't already.

Three, two,

and one, walk to
the middle of your mat,

without looking down.
You know the ground is there.

You have this magic in you.

You know, 
trust the ground is there.

Bring your feet together
and your hands in Anjuli Mudra.

Palms kissing.

Close your eyes and
just notice how you feel.

Relax those shoulders.

Way to show up.

Thank you for sharing
your valuable time

and your beautiful 
energy with me.

Slowly bring your
thumbs up to the third eye.

Take a deep breath in here

and we're gonna close as 
we breathe out together.

I'll see you tomorrow.

Great work.

(light music)