- What's up everyone?
Welcome to Center.

Thank you so
much for showing up.

It is Day 12.

Unwind.

Let's get started.

(light music)

And we have begun.

Come on down to a seat.

And we're gonna start 
with some shoulder movement

of your choice.

So you can reach the shoulders
up to the ears and drop them.

You can take them for circles
one way and then the other.

Close your eyes.

Start to deepen your breath
as you move the shoulders in a

way that feels good.

Then take a deep breath in.

Draw the
shoulder blades together.

Relax your shoulders down.

Tag a little
weight into your elbows.

Let's draw a couple circles
with the nose one way.

Nice and slow.

And then take it 
the other way.

Nice and slow.

Now bring the right ear
over the right shoulder.

And take your left hand out.

Maybe fingertips 
kiss the ground.

Inhale in.

Exhale.

Left fingertips
up towards the sky.

Good, and then 
just back and forth.

Fingertips down and up.

Down and up.
Ooh, (chuckles).

Down and up.

Now listen carefully,

left fingertips come 
down to the earth,

right hand comes up and over
to rest gently on the left ear.

You don't have to press, 
just allow the natural weight of

your arm to help
deepen the stretch.

Breathe.

And slowly release.

Bring the head through, 
chin to chest, center,

and then left ear 
over left shoulder.

Right fingertips come down.
Maybe they kiss the earth.

There's some room to play here.

And then here we go.

Flexing through that hand.

Right fingertips
up towards the sky.

And down.

And flex.

And bring 'em down.

Feeling that stretch
in the right forearm.

Back and forth here as
you continue to breathe.

Continue to lift
up through the chest.

Then release that.

Take the left hand
all the way up and over,

place it on the right ear.

Breathe,
stretching through the neck,

the traps, 
keeping the heart lifted.

Draw the low abs 
in just a hair.

Tops of the
thighs melt down.

And then release the left hand.

Draw the chin to
the chest one more time.

Hang here for a breath or two.

Draw the
shoulder blades together.

Draw the shoulders back.

Breathe.

And then slowly lift 
the head over the heart,

heart over the pelvis.
Take a deep breath in.

And a long breath out.

Let's slow down
the breath today.

Deep breath in.

Slow exhale out.

Come forward onto all fours,
nice and easy.

Be gentle with yourself.

Tabletop Position.
Knees underneath the hips.

We're gonna take the hands

and we're gonna 
turn the fingertips out,

so we're externally 
rotating the shoulder,

and then fingertips
around towards the body.

Do one hand at a time.

If this is too much, 
fingertips towards the body,

you can take it at a
diagonal or to the side.

Lovely.
Now breathe deep.

Press into the
tops of the feet.

Draw the low belly in.

And we're just gonna 
take this for a gentle circle,

one direction as we breathe.

Pressing into the fingerprints.

Grounding down
through the knuckles.

And then gently
reverse the circle.

Take it in the other direction.

A lot of circular motion today. 
(laughs) Heads up.

Alright, come back to center.

Release the hands.

Reset your Tabletop Position.

We're gonna
softly bend in the elbows,

you're gonna 
drop your ribcage down,

take it to the left.

Then actively, really actively,
bring it up through Cat Pose

and then to the right.

Drop it down.

Left.

Up.

Draw the navel in, in, in.

And then keep
this circle going.

I suggest you slow it down.

Work it out.

Hands and feet stay steady.

Pelvis moves.

Shoulders move in the socket.

And then do one more circle
this way and then reverse it.

And on the reverse, 
see if you can exaggerate

this circular
motion in the ribcage

even more while keeping your

foundation firmly planted.

Lovely.
Now bring it back to center.

Bring the feet together,
knees wide,

and send the hips back.

Fingertips reach forward for

a really active 
Child's Pose here.

So we're gonna
send the hips back.

Fingertips reach forward.

You're gonna lift
the center of the palm.

Press into your
fingerprints here.

Inhale, look forward.

Send the hips back.

Exhale, draw the
chin to the chest.

Relax the head down.

Breathe.

Inhale, feel that expansion.

And exhale.

The contraction,
the navel draws in.

On your next breath in,

slowly bring the hands 
back down to the earth,

come back up through all fours.

And then we're gonna reset, 
Tabletop Position.

Press away from your yoga mat.
Find a nice solid foundation.

And then from here, 
we're gonna hug the low ribs in,

shift our weight
to the left foot

but try to press into your
right palm firmly as you lift

your right toes up towards
the sky, right knee bent.

Peek at me if you need to here.

Alright, now we're 
going to take this hip

for a circular ride.

So we're gonna take the
right knee up, around, down.

And then keep that going.

Now the whole time, I encourage
you to try to press into your

right palm a little bit more.

So we're working the core,

hugging everything 
into the midline here,

not just isolating the 
right leg and the right hip.

Make sure you're lengthening
through the crown of the head,

neck nice and long.

And draw those
low abs up and in.

Reverse your circle.

The slower, the better here.

Recruiting the 
deep core muscles,

engaging that right glute.

Let's do one more.

Now draw the knee
in towards the chest

and draw the nose
in towards the knee.

Take a deep breath in here.

Exhale, hold.

On your next inhale,

look forward as you 
kick the right leg out.

Breathe in.

Breathe out.
Knee to nose.

Inhale, extend.

Exhale, knee to nose.

Pressing into that right palm.

Inhale, extend.

Exhale, knee to nose.

Inhale, extend.
Last one.

And release, Tabletop Position.

Right into the other side.

Press into both palms evenly.

Really keep that 
left palm firmly rooted

as you lift the left leg up.

Slow, controlled circles here.

Navel draws in.

We're not collapsed 
in the shoulder here,

and the neck is nice and long.
Breathe. You got this.

Stirring with the knee.

But really feeling 
that movement start

or initiate from the hip socket.

Reverse the circle.

Re-shift your weight 
to your left palm,

engaging the glutes
a little more when we do that,

and the abdominals.

Beautiful.
One more circle.

And then extend 
the left leg out.

Inhale.

Exhale, knee to nose.

Take a deep breath in here.

Exhale, hold.

Now let's flow.
Inhale to extend, look forward.

Press into the left palm.

Exhale, knee to nose.

Inhale, extend.

Exhale, really drawing 
the core muscles in.

Inhale, extend.

Exhale, contracting
the core muscles in.

Inhale, extend.

Exhale, two more.

Great. Extend the 
left leg out long

and then bring it back, 
Tabletop Position.

You can bring the 
knees together, heels together.

Take the fingertips forward

and send the hips 
back for a breath in.

Balasana, Child's Pose.

And then slowly rock back up.

We're just gonna
come to all fours here.

And from all fours, 
nice and easy,

you're just gonna step the 
right foot up into a lunge.

Nice and easy.

Walk the left knee back
for a nice stretch here.

Then we're gonna squeeze 
the inner thighs to the midline.

Interlace the fingertips.

And you're gonna bring 
them behind the head here

in this Crescent Lunge.

So we're starting to take our
vocabulary and put it together

in different ways.

Focusing on the 
sensation as we continue

to learn these new shapes.

If we're working on stability,

we're really feeling the 
muscles turn on here,

we might just stay here
squeezing to the midline,

working with the breath.

Or we can challenge ourselves
by dropping the left elbow down.

Taking it forward.

And then right
elbow down and back.

Moving in a 
circular motion here.

Legs stay steady, strong.

Right hip crease pulls back.

Reverse the circle.

Breathe.

Strong through the feet.

Strong foundation.

And then release
all the way back down.

Right hand comes over 
to the left side of the mat

for a little Lizard variation.

You're gonna turn
your right toes out here

and breathe.

Option to drop to one elbow,
maybe then the other.

Breathe.

And option to 
curl the back toes under

and lift the back knee.

So we have lots of options.
Breathe in deep.

If the back knee is lifted,
slowly lower it.

We'll press back
up through the palms.

Walk the right
foot back to center.

We'll frame that right foot.
Inhale, look forward.

Exhale, back to all fours.

And just nice and easy, 
we're gonna switch.

Bring the left
foot all the way up.

Walk the right
knee back, big stretch.

Press into the
top of the back foot.

Squeeze the inner
thighs towards the midline.

That brings us all the way up.

Then we'll 
interlace the fingertips

behind the head again here.

So low ribs are gonna hug in,

low abs are gonna draw in,

and left hip crease
is gonna pull back.

You got this.
Stay here breathing.

Allowing the
breath to move you here

or if you'd like, 
we'll drop the right elbow down

and find this circular
flow with the breath.

Maybe inhaling as
you come up and back.

Exhaling, navel to spine
as you come around and down.

Then reverse the circle.

And slowly release.

Left hand comes over to
the right side of the mat.

We turn the left toes out.

Stay here breathing deep.

Or option to
drop to the forearms.

Stay here breathing deep

or option to curl the back toes
under and lift the back knee.

Really reaching 
that right heel back

if you lift the back knee up.

If you're on the forearms,

careful not to 
collapse into your elbows.

Press up, up, and
away from the earth.

Everyone soften your jaw

and relax the
skin of your forehead.

Inhale in deeply.

Exhale, together, 
we will release.

Come back to
our nice low lunge.

Inhale in.

And exhale to bring
that left knee back.

Good. Inhale, 
drop the belly,

open the chest,
Cow Pose.

Really claw through
the fingertips here.

Exhale, round
through the spine.

Chin to chest, Cat Pose.

Good. Inhale, 
come back to Tabletop.

Swing the legs to one side,

come around through to 
a seat or cross the ankles

and slowly come 
through to a seat.

Walk your hips up.

Point your toes towards
the front edge of your mat.

Interlace the fingertips,
point them forward.

Imagine you have a little heavy
sandbag on the shins here

and let's take this
as slow as possible.

Massaging through the tailbone,

the coccyx, then the sacrum.

Drawing the navel in and
up as you slowly roll through.

Massaging each
vertebra one at a time.

Until finally the
head releases to the earth.

Take the arms all the way

up and overhead for 
a full body stretch.

Inhale, take the deepest
breath you've taken all day.

And exhale,
release the arms.

Hug the knees one at
a time into the chest.

You can rock
gently side to side here.

Maybe take a twist to
one side and then the other.

Find any soft easy 
movement here that feels good

to finish this practice today.

And then when you're ready,
allow the legs

to extend out on your mat.

Allow your arms to
rest gently by your sides.

Palm face up.

Bring the index finger 
to the thumb here,

a little soft mudra.

And then close your eyes

and allow the 
weight of your body

to relax fully into the earth.

Deep breath in.

Exhale to release.

Breathe with me.

Inhale in.

Exhale to allow and let go.

Just take a moment to be still.

And then start to move your
thumb from your index finger

to your middle finger,

and then to your ring finger

and the pinky, and then all
the way back to the thumb.

And just repeat
that a couple times.

Moving the thumbprint

across the fingers.

And then start
to wiggle the toes.

Turning the toes in and out.

Deep breath in as you
turn the toes in and out.

And when you're ready,

palms come together,

all the way up to the forehead.

Let's close with
one last deep breath in.

And a long,
long, long breath out.

Great work today.

Thank you so
much for joining me.

I'm immensely honored.

I will see you tomorrow.

Take good care.

(light music)