- Hi everyone,
welcome back to Center.

It's Day 11.

Rinse.

Let's get started.

(light music)

Alright pals, 
let's begin lying down today.

Yay!

Come on down to your back.

When you get there, 
take a deep breath in,

and a long breath out.

You can just allow your hands

to rest gently 
wherever feels good.

Maybe walk your shoulder blades
down the back a little bit.

Maybe scratch
your head like Benji.

And point and flex the feet.

This is a class that 
really invites you to

let go of the day thus far.

And politely put
your to-do list on pause.

Take another deep breath in.

And as you exhale,
draw the navel down.

Hug the right
knee into the chest.

Squeeze.

Right knee up
towards your heart.

And flex the left toes.

Feel your body supported
by the weight of the earth.

Relax your shoulders.

And then guide your
right knee open to the right

and then squeeze your 
right knee up towards

your right shoulder.

You might capture your right
shin with your right hand

and you could even 
bring your left hand to

the top of the left thigh 
or to the earth.

Breathe.

Option here to grab the 
outer edge of the right foot

or the inner arch 
of the right foot

and kick it into a little 
half Stirrup Posture or

half Happy Baby,
opening up through the hip.

And just noticing as you begin
to add on with these shapes,

paying attention
to the sensation.

And noticing whether 
or not you are holding

or gripping, 
any tension in the body

softening here as we make
the breath more conscious.

And then release that.

We'll come back to hugging
the knee into the chest.

Then you're gonna 
just bump the hips over

towards the 
right side of your mat.

So you can take that 
right knee across the body,

over to the left 
for a Reclined Twist.

Extend the right arm out long.

And try to get your right
shoulder down to the ground

with each exhale.
Breathing deep.

Maybe turning
your head to the right.

And maybe using the soft touch
of your left palm to guide the

outer edge of your right thigh

a little deeper into this twist.

Breathe deep.

Then use an exhale, 
whenever your next exhale is,

to melt it back.

So slowly bring
it back to center,

reset the hips in
the middle of your mat,

and extend the
right leg out long.

We'll hug the 
left knee into the chest,

first just towards 
the heart center. Squeeze.

Activate through the feet.

And then guiding the left
knee towards the left shoulder,

opening it up a bit.

Right hand can come to 
the top of the right thigh

or to your mat.

Relax your shoulders.
Breathe.

And then taking the hand to the

outer edge of the 
left foot or the inner arch,

Happy Baby kicking the 
sole of that foot up.

Half Happy Baby or
half Stirrup Posture.

Kick that left heel 
up towards the sky.

Keep the 
right thigh bone heavy.

Lovely.
Release that.

Bump the hips over to the left

and then guide the 
left knee over towards

the right side of your mat.

Finding your twist 
on the other side.

Extend through the left arm.

Use your exhale to get
that left shoulder down.

Maybe use the soft touch of
your right palm to guide the

outer edge of your left thigh
a little deeper into your twist.

You can close your eyes
here if that feels good.

Breathe deep.

Nice, full, conscious breaths.

And then melt
it back to center.

Bring the hips back to
the middle of your mat.

Bend the knees,
walk the heels up

towards your bum.

Toes pointing forward,
palms face down, inhale.

Lift the table
slowly up towards the sky.

Navel draws in as we slowly
roll up through the spine into

a nice Bridge Pose.

Lifting the hips up high.
Shins forward. Chin lifts.

Good. Then slowly softening 
through the sternum

and releasing it
all the way back down.

Hug both knees into the chest.

Bringing your hands
behind the backs of the thighs

and we're gonna start to
rock and roll up and down

the length of the spine.

Giving your back
a nice massage here.

Keeping the shoulders relaxed,

skin in the face relaxed.

Coming all the way up now
through to a cross-legged seat.

Take a gentle
twist to the left.

Breathe in.
Sit up nice and tall.

Exhale, look past 
your left shoulder.

Good, come back through center.

Breathe in.
And gentle twist to the right.

Sit up nice and tall
as you inhale.

And exhale,
look past your right shoulder.

Lovely. Alright, from here
you're gonna stay seated.

You're gonna
bring your left heel in,

right foot to follow

and the fingertips are gonna 
just slowly crawl forward.

Maybe pressing
palms firmly into the mat.

Maybe bringing elbows.

Maybe reaching
arms out in front.

Draw the navel in.

Think about bringing the 
sits bones to root firmly

as you breathe deeply.

Sending awareness, 
of course, into that right hip

as you breathe in.

And breathe out.

Good. Release.
We're just going to switch.

Right heel in,
left foot to follow.

Same thing. Fingertips 
walk out, nice and slow.

Find what feels good here.

Try to keep those sits bones
really reaching down

as you breathe in.

Lots of awareness
opening through the left hip.

And breathe out.

Now press into the palms,

draw your navel
into your spine,

and you're gonna 
roll forward from here,

coming to all fours.

So you'll back the
truck up a little bit,

center yourself in
the middle of the mat.

Good. Bump the 
hips to the left.

Turn to look past your right
shoulder, side body stretch.

And then take it through
center and to the other side.

Back to center.
Walk the hands forward,

curl the toes under,
inhale in deeply.

Exhale, lift the 
hips up high and back,

Downward Facing Dog.

Inhale in through the nose.

Long breath out
through the nose or the mouth.

Good. Inhale,
step the right leg

up into your lunge.
Lower the back knee down.

Then squeeze the
inner thighs to the midline.

Press into the top of your 
back foot, so uncurl those toes.

Find center as you bring the 
palms together and we rise up.

Nice low lunge here.

Pull the right hip crease back.
Lift up from the pelvic floor.

Beautiful.

The root of this posture
is in this back foot, okay?

So press into that back foot.
Engage that left glute.

Lovely, then draw 
the navel in and up. Inhale.

Exhale, outer edge of the 
left arm is gonna come to

the outer edge 
of the right knee.

If you need to bring that front
foot in just a little bit more

for more stability, do so.

Then we find a twist here.

Left hand's gonna 
come into a fist,

right hand's gonna come
on top of that fist to create a

little fulcrum here, so you
can find length in the spine.

Remember the neck is an
extension of the spine here.

Pull the right hip 
crease back a bit.

Hug those low ribs in.

Yes. Inhale in.

Spiral your heart
towards the sky as you exhale.

Inhale. Lengthen through
the crown of the head.

Palms come back to prayer.

And exhale,
we release.

Go ahead and bring it
all the way back down.

Straighten that front leg.

Just a little counter stretch
here as you flex the right

toes towards the face.
Breathe in.

Breathe out.
Roll through that right foot.

Plant the palms,
curl the back toes under.

Listen carefully,
lift the back knee

and then step 
the right foot back,

Downward Facing Dog.

Breathe in.

Breathe out.

Good. Inhale.

Step the left
foot all the way up.

Exhale, lower the 
right knee down.

Uncurl the toes.

Press into that back 
foot as you squeeze

the inner thighs to the midline,
palms come together

and we lift up.

Keep the shoulders relaxed.

Sternum lifts
to the thumbs here.

Here we go.
Inhale,

outer edge of the 
right arm now comes to

the outer edge 
of that left knee.

Remember to hug
that left knee in.

And we come into our
twist here on the other side.

Right hand comes into a fist.

Left hand on top and 
we press to find length here.

Finding that twist in the
mid back, the thoracic spine.

Remembering not to
collapse in the neck here.

Lengthening through
the crown of the head.

Breathe in.

As you breathe out, 
see if you can imagine

your heart spiraling 
up towards the sky.

Breathe in.

Palms come together in prayer.
Breathe out.

Breathe in to
lengthen through the crown.

And exhale all the
way back to center.

Shift the hips back.

Straighten
through that front leg.

Left toes flex
towards the face.

And then rolling through 
that. left foot, plant the palms,

curl the right toes under,
lift the back knee.

And step the left foot back,
Downward Facing Dog.

Inhale in deeply.

Exhale.

Inhale to look forward.

Exhale to make
your way to the top.

Find something new.

Forward Fold.
Take a deep breath in here.

On your exhale, bend your
knees and slowly roll it up.

Lift your heart.

Relax your shoulders as
you stand up nice and tall.

Without looking down,
walk the feet together.

Squeeze the legs together.
Zip them up tight.

Draw the navel in slightly.

Lift your chest again
and relax your shoulders again.

Beautiful. 
Inhale, reach for the sky.

Exhale, Forward Fold.
Nice and slow.

Inhale, halfway lift.

Exhale, bend both knees.

Right fingertips
come to the earth

or if you have a block, 
you can bring a block or book

in front of you so your
hand can go there.

Both knees are bent.

We're gonna
straighten the left leg,

reach the left fingertips 
up towards the sky.

Spiraling the heart
up towards the heavens.

Inhale in.
Lean back.

Exhale, bend both knees.

Left hand replaces the right.

We take it to the other side.
Straightening the right leg.

Drawing that bow and
arrow up with the right arm.

Try to draw your
right shoulder back here.

Draw your navel in.

Maybe look up.

Careful not to
grip through the toes.

Inhale.

Exhale, soften and 
release it down,

Forward Fold.

Beautiful.

Plant the palms, 
step or hop it back to Plank.

Inhale in deeply here.

Exhale, Lower to the belly.

Inhale, Cobra, rise up.

Exhale, soften and fold.

Inhale, press to all fours or
Plank Pose, your choice.

Exhale, Downward Facing Dog.

Inhale in deeply here.

Exhale completely.

Inhale, lift the right leg up.

Exhale, right knee 
to left elbow.

Inhale, lift the 
right leg up. Same thing.

Right knee to left elbow.

Inhale, lift the right leg up.

Exhale, draw the 
navel in as you twist here,

right knee to left elbow.

And then bring it all the
way back up, Three-Legged Dog.

Then we're gonna bend the
right knee and stack the hips.

Turn to look underneath 
your right shoulder.

Lovely.
Release the right foot down.

If you need to 
take a little break,

come on to the 
knees for a second

otherwise, second side.

Here we go, all together.

Inhale, lift the 
left leg up high.

Exhale, 
left knee to right elbow.

Draw the navel in.

Inhale, lift it up.

Strong exhale.
Contract the abs.

Inhale, 
reach it up, last one.

Exhale, contract.

Inhale, reach it up.

Then stack the hips,
open up through that left side.

Turn to look underneath 
your left shoulder.

Lovely.
Inhale, straighten that leg.

Bring it all the way back down.

Bend the knees,
lower them slowly to the earth.

Take a second here, 
Child's Pose.

Breathe in.

Breathe out.

Inhale to come all the way up.

Exhale, Downward Facing Dog.

Bend the knees.

We're gonna walk 
to the center of the mat,

just the center of the mat.

And then draw your
hands in towards your toes.

So now you're in Forward Fold,
in the middle of your mat.

Inhale in.

Long breath out.

Bend the knees.
Inhale in.

Exhale slowly,
roll it up.

Take your time.

Come up to Mountain Pose.

Hands on the hips.

Heart lifted.

Cool. You're gonna shift your
weight now to your right foot.

Slowly, as if there was a
string on your left knee,

lift that left knee all the
way up towards the sky.

Great. Now you can 
grab that left knee here.

Squeeze it in. We're in a 
standing one-legged Tadasana.

Now take a second 
to release your hands,

just see what happens.

And then capture. 
And one more time.

Release.

And capture.
Pro tip, recruit your center.

Great. Then we can stay here,
working on this balance

or we're gonna 
take the right hand

to the outer edge 
of this left knee

and we're gonna press
these two together to gain more

power through the glutes, 
and more stability.

Then left hand can
stay on the waistline here

or we're gonna take it
all the way back behind us,

opening up through the chest.

Taking our gaze perhaps to look
towards the left fingertips.

Great. Then slow 
and with control,

best you can, come all 
the way back to center.

Palms kiss
together at the heart.

Take a deep breath in. 
Reset.

Exhale, hands to the waistline

and we slowly shift the
weight to the left foot,

lift the right knee up high.

Interlace the fingertips.

Squeeze the right knee 
up towards the chest.

Release the hands.

And then squeeze.

Release the hands.

And squeeze it.
When we release the hands,

we're not holding on 
with a wing in a prayer.

We're recruiting, right.

Creating a
whole body experience.

We can stay here,

playing in this 
standing one-legged Tadasana

or we can experiment with
taking the left hand to the

outer edge of the right knee.

Use this to press against

and find a little 
more lengthening

through that left hip.

And then maybe taking
the right fingertips back.

Looking towards your hand.

Recruit the low abs.

Lengthen through the neck.
You got this. Breathe.

And then slowly, 
and with control, release.

Palms come together.
Feet come together.

We take a deep breath in.

And a long breath out.

Catch a wave here.
Inhale, reach for the sky.

Big breath.
Big stretch.

Exhale, Forward Fold.

Rinse it out.

Shake the head yes.

Shake the head no.

Walk the hands forward.
Walk the feet back, Plank Pose.

Deep breath in.

Long breath out.

Inhale in.

Exhale, lower all 
the way to your belly.

Forehead kisses the mat here.

Take a deep breath in.

And then check it out.

As you exhale, 
you're just gonna come here

for a second onto your elbows.

Little chill
slumber party pose moment.

And then you're 
gonna walk your elbows

over towards the left.

Walk your hips over
towards the left with it.

This is like

an excruciatingly
complicated transition,

so I hope you can handle it.

But we're just gonna flip 
onto our backs from here.

(chuckles) Yes.

And then center yourself

literally (chuckles) and figuratively.

When you get situated, 
hug the knees up into the chest.

First knees together,
lower back flush with the mat.

You can take
small circles here.

Massaging the low
back if that feels good.

One way and then the other.

And after a couple breaths,
go ahead and open the knees wide.

Let the shoulders relax,
and you don't have to press,

just allow the 
weight of your hands,

your palms, and your arm

just kind of naturally open
through the inner thigh here.

You can rotate the
ankles if that feels good.

One way and then the other.

Relax the neck, 
the traps, the shoulders.

Soften through the sternum.

Can stay here or you 
can take a Happy Baby,

full Happy Baby 
or maybe a Straddle,

sending the 
legs out left to right.

Find what feels good 
here as you breathe.

And then we'll slowly bring
the feet back down to the mat.

Extend one leg,
and then the other.

Inhale, reach the 
arms all the way up.

Full body stretch.

Big, big, big breath here as
you stretch, stretch, stretch.

And then exhale,
release the arms down.

Allow them to rest
gently at your side.

Palm face up.

Relax your feet, 
the ankles, the shins.

Relax the kneecaps, the thighs,

the hips, and the pelvis.

Relax the belly, and the
ribcage,

and the sternum,

the collarbones.

Soften the belly.

Soften your heart.

Relax the hands, 
the fingers, the wrists.

Relax the arms,

the elbows, the shoulders.

Soften the jaw as
you relax your neck.

Let your eyelids be heavy

as you soften 
the skin of the face.

Relax your head.

Way to show up.

You guys are doing great.

The hardest part 
will be getting here,

but I promise you, if you do,

we’ll continue to make 
a good habit of this.

Centering the whole body,

a whole spirit, 
or our mental health.

Yeah, yeah.
Bring the hands together.

Slowly lift the
thumbs to the third eye.

Let's end with 
an “I love you” in.

And an exhale.

Breathe out.

Alright, see you tomorrow.

Ciao.

(light music)