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- Hello everyone, and
welcome back to Center.

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It is Day 13.

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Trust.

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Let's giddyup.

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(light music)

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Alright, let's begin
in Child's Pose today.

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If Child's Pose is not a yummy
position for you to start in,

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just come to a
nice comfortable seat.

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And everyone start 
to close your eyes,

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if you feel comfortable
or soften your gaze.

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You can do Extended Child's
Pose, comfortable seat,

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or Balasana with
the knees together.

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So you have some options.

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Let's drop right in.

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Taking a moment to
notice how you feel.

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Trust

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that everything is as 
it should be in this moment,

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just for this practice

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where we show up

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to be present with what is.

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Gently begin to
deepen your breath.

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Seeing if you can
elongate the inhalations.

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And then connect the dots,
connect the exhales.

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So not holding or retaining
the breath in between.

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And that's just something
we can play with today

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in this Day 13 session.

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Connecting the inhalation

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with the exhalation.

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And the end of the exhalation
with the next inhale.

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And then we're going to 
keep that breath pattern going

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as we slowly come
forward onto all fours.

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If you're seated,
come forward to all fours.

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And let's all bring the
knees as wide as the yoga mat.

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As you inhale, come forward.

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Exhale, hips sit back towards 
the heels, chest stays open.

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Inhale, come forward.
Press into the palms.

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Exhale, around and back.
One more time.

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Inhale, forward,
connecting the breath.

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And then reversing the circle.

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Inhale, forward.

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Exhale, around and back.

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And then inhale,
come back to center.

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Walk the knees together,
so all the way together.

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Curl the toes under,

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and just slide the hands back.

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Keep them on the earth here
to start as we sit back towards

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the heels in this position.

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Try to press your
pinky toe down to the earth.

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So stretching through
the soles of the feet here.

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Breathing deep, keeping
some awareness in the neck.

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Then you can stay here
or you can walk the hands

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slowly up the tops of the thighs.

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Bringing your 
head over your heart

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and your heart 
over your pelvis here.

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Big stretch for the feet.
Take a deep breath in.

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And a long breath out.

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And then slowly come all
the way back to all fours.

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Walk the knees as
wide as your hip points.

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And then nice and easy,

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press into the 
tops of the feet firmly.

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Come up onto the fingertips
and walk them all the way back.

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Walk up the tops of the thighs
until you're on your knees here.

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Of course, you can 
always grab the blanket

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to pad the knees at any time.

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Lift the head, the heart

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align it over the pelvis.
Draw the shoulders back.

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Bring the palms
together in prayer.

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You're gonna press
into the tops of the feet

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and just see what happens
if you lean back just a bit.

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Try to keep 
a nice straight line

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from the crown to the tail.

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And then bring
it back to center.

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Lean back, crown and
tail in the same line.

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And back to center.

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Just one more time, slow and
with control, all the way back.

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Feel those glutes 
and abs turn on.

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And then all the
way back to center.

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Release.
Palms come to the earth,

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curl the toes under,

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hips go high and back, 
Downward Facing Dog.

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So from here, 
we're gonna turn both

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toes to the left, 
heels to the right.

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And then press away from 
your yoga mat, inhale in.

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Exhale, bend both knees here.

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And then straighten.

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Bend.

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And straighten.
Last time, bend.

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And straighten.

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Bring the heels through center
and take it to the other side.

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Press into the palms.

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And when you're ready, 
bend the knees.

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And straighten.

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Bend.

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And straight.

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And bend.

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And lengthen. Good.

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Bring the heels back 
to center, Down Dog.

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Inhale in.

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Exhale.

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Slowly, slowly shift
your weight to Plank Pose.

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Crown of the
head reaches forward,

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heels reach back.

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Press into all of your knuckles,

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especially the 
index finger and thumb.

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Upper arm bones rotate out.

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We lift the upper back body up.

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Reach the heels back.

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Take one more breath.

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Working on your alignment here.

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And then slowly
lower to the knees.

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Come all the
way on to the belly.

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Drag the hands in
line with the ribcage.

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Inhale, find extension through 
the crown as you lift the chest.

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And exhale to 
soften and release.

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Curl the toes under.

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Press up to Plank 
or all fours, your choice.

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And then send the
hips up high and back.

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Inhale, bend the knees,
look forward.

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Exhale to make your way
to the top, Forward Fold.

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Take a couple breaths here.

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Maybe today bringing your hands
to the backs of your calves

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or the backs of the heels.

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Relaxing the weight
to the head over.

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Maybe bending the
elbows left to right.

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Nice bend in the knees.

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Return to connecting 
that inhalation

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with the exhalation.

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Just one present moment

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bleeding into the next.

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Trust practice.

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Alright, release the arms.

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Bend the knees even more.

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Engage the quads as you
slowly roll up to standing.

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Lift the heart.

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Loop the shoulders 
forward, up and back.

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And then draw
the hands together.

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Sternum to the thumbs,
palms in prayer.

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Okay, soft bend in the knees.

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Lift the chin,
lengthen through the crown.

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You know the ground
is there behind you.

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You're gonna shift your weight 
to your right foot and trust.

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Draw the navel in and up,

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so I'm connecting 
to those low abs here.

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I'm just gonna
step the left foot

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back into a high lunge.

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Front knee has
a nice deep bend.

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Make sure you're on like
two railroad tracks here,

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not a tightrope.
No need for that here today.

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Keep the nice
spaciousness in the hips.

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Alright, keep the
sternum lifting to the thumbs.

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We're gonna keep the deep
bend in the front knee as you

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bend the back knee a little,
Elevator Lunge.

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Keep your center
in the same plane.

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So you're just 
drawing it straight down.

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Back knee bends to 90 degrees.

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And then we rise back up.

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Lengthening
through the back leg.

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Front knee stays
bent the whole time.

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Let's give it a go.

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Slowly, bending on an exhale.

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And lengthening on an inhale.

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Bend.

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And lengthen.

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Bend.

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And lengthen.

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Then we're gonna
bend both knees,

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step the back foot up 
to meet the front.

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Same thing on the other side.

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Chin up, 
heart lifted, step back.

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Trust the ground
is there to catch you.

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Voilà.
Here we go, inhale in.

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Exhale, dropping the 
center down in space

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as we bend the knee.

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Straighten.

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And deep bend, 
nice and slow and with control.

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Straighten.

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And bend.

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Lengthen.

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And bend.
One more.

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And then we'll bend both knees,

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step the back foot
up to meet the front.

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Beautiful.
Inhale in here.

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Exhale to release
the fingertips down.

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Inhale to reach the
arms all the way up.

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And exhale, Forward Fold.

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Inhale, lift up halfway.

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Lengthen through
the crown of the head.

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Exhale to soften and fold.

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Inhale to step one foot back,
then the other, Plank Pose.

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Exhale to lower all
the way to the belly.

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Inhale to rise up,
Cobra or Upward Facing Dog.

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Exhale to soften 
and release everything.

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Inhale in to prepare for Plank.

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Exhale to press up to Plank.

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Inhale in again.

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And exhale,
Downward Facing Dog.

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Nice.

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Bend the knees,
inhale to look forward.

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Exhale to make
your way to the trop.

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I said "trop" but I meant "top".
Try something new.

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Was anticipating what 
I was about to say.

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Try something new.

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Trust the unknown.

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Then bend your knees,
root to rise here.

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Inhale, spread the fingertips.
Reach for the sky.

206
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Big breath as
you lift your heart.

207
00:10:54,239 --> 00:10:56,799
And exhale, 
hands come together.

208
00:10:56,799 --> 00:10:59,139
And all the way back down.

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Relax your shoulders, 
lift your chest,

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send your gaze, your focus,

211
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way out beyond 
wherever you are practicing.

212
00:11:08,170 --> 00:11:10,319
And then step
the left foot back.

213
00:11:10,319 --> 00:11:12,681
Beautiful. And bring it back up.

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00:11:12,681 --> 00:11:14,849
Step the left foot back.

215
00:11:14,849 --> 00:11:17,639
Ooh, and bring it back up.
Hold on to the midline.

216
00:11:17,639 --> 00:11:19,388
Step it back.

217
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And bring it back up.

218
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Step it back.

219
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And bring it back up.

220
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Next time you step it back,
stay here.

221
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You're gonna send
the fingertips forward,

222
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hinge forward.

223
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So you're
looking straight down.

224
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Inhale in.
Reach.

225
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Exhale, press the 
palms back, Airplane Arms.

226
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Inhale, reach.

227
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Exhale, press it back.

228
00:11:41,118 --> 00:11:42,739
Inhale, reach.

229
00:11:42,739 --> 00:11:45,039
Exhale, press it back.

230
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Inhale, reach.

231
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Listen carefully, this time 
palms come together.

232
00:11:48,519 --> 00:11:51,240
And slide back in
towards the heart.

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Good. Step the back foot
up to meet the front.

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Same thing on the other side.

235
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Send your focus out,
Mountain Pose.

236
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And then step
the right foot back.

237
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And forward.

238
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From center, back and forward.

239
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So we're trying to control
this movement from the midline.

240
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And forward.

241
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Back.

242
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And forward.

243
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Press into the ball
joint of your left big toe.

244
00:12:17,407 --> 00:12:18,477
Back.

245
00:12:18,477 --> 00:12:19,480
And forward.

246
00:12:19,480 --> 00:12:21,759
The next time 
you’re back, stay there.

247
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We're gonna hinge forward,
send the fingertips forward,

248
00:12:25,240 --> 00:12:26,979
inhale in.

249
00:12:26,979 --> 00:12:29,700
Exhale, press the arms back.

250
00:12:29,700 --> 00:12:32,559
Inhale, keep that deep
bend in the front knee.

251
00:12:32,559 --> 00:12:35,906
Exhale, press it back.
Keep going.

252
00:12:46,763 --> 00:12:49,849
And the next time the fingertips
are reaching forward,

253
00:12:49,849 --> 00:12:51,600
bring the palms together.

254
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And bring them back
to your heart center.

255
00:12:54,919 --> 00:12:56,252
Good. Bend both knees,

256
00:12:56,252 --> 00:12:58,890
step the back foot
up to meet the front.

257
00:12:58,890 --> 00:13:00,440
Shift your weight
to your right foot,

258
00:13:00,440 --> 00:13:03,279
step the left foot back.

259
00:13:03,279 --> 00:13:05,120
Inhale in here.

260
00:13:05,120 --> 00:13:08,584
Exhale to draw the
shoulder blades together.

261
00:13:08,584 --> 00:13:11,530
Inhale, reach for the sky.

262
00:13:11,530 --> 00:13:15,340
Listen carefully: 
keep the fingertips reaching,

263
00:13:15,340 --> 00:13:17,440
draw your navel in.

264
00:13:17,440 --> 00:13:20,799
And on an exhale, you're gonna
slowly slide your left knee

265
00:13:20,799 --> 00:13:24,090
all the way up into
standing One-Legged Tadasana.

266
00:13:24,090 --> 00:13:26,809
Now keep the 
arms reaching or modification,

267
00:13:26,809 --> 00:13:29,879
bring the hands together 
at the heart space,

268
00:13:29,879 --> 00:13:32,750
where we've been
for a lot of this practice.

269
00:13:32,750 --> 00:13:34,810
So we're here or here.

270
00:13:34,810 --> 00:13:36,149
Inhale in.

271
00:13:36,149 --> 00:13:38,200
Exhale from center,

272
00:13:38,200 --> 00:13:40,486
we start to kick
the left foot back,

273
00:13:40,486 --> 00:13:43,780
Warrior III or 
a Warrior III Variation.

274
00:13:43,780 --> 00:13:47,320
So you can do this with the
toes sliding on the earth and

275
00:13:47,320 --> 00:13:48,969
be here.

276
00:13:48,969 --> 00:13:52,960
Or maybe we start to lift
up from the left inner thigh.

277
00:13:54,671 --> 00:13:56,840
Then take a variation
with the arms that feels good

278
00:13:56,840 --> 00:14:01,360
either reaching forward, 
hands at heart or Airplane Arms.

279
00:14:03,516 --> 00:14:04,969
Breathing deep.

280
00:14:04,969 --> 00:14:08,399
If you fall, 
don't worry, we'll catch you.

281
00:14:08,399 --> 00:14:10,418
Find center.

282
00:14:10,418 --> 00:14:12,699
That's why we're here.

283
00:14:12,699 --> 00:14:15,030
It's a process.

284
00:14:16,208 --> 00:14:19,840
Alright, now everyone, bring
that left knee slowly back up

285
00:14:19,840 --> 00:14:22,679
through to that
standing One-Legged Tadasana.

286
00:14:22,679 --> 00:14:23,919
Give it a try.

287
00:14:23,919 --> 00:14:27,119
We're gonna cross the
left ankle over the right here.

288
00:14:27,119 --> 00:14:30,639
Palms come
together at the heart.

289
00:14:30,639 --> 00:14:32,190
Inhale in.

290
00:14:32,190 --> 00:14:37,440
Slow and steady, with control,
bend your standing leg.

291
00:14:37,440 --> 00:14:39,380
Send the hips back.

292
00:14:41,601 --> 00:14:43,602
Inhale in.

293
00:14:43,602 --> 00:14:46,269
Exhale to release

294
00:14:46,269 --> 00:14:50,826
and come back through,
feet together, really together.

295
00:14:50,826 --> 00:14:52,080
Let's take it
to the other side.

296
00:14:52,080 --> 00:14:53,890
Alright, shift your weight.

297
00:14:53,890 --> 00:14:56,290
Step the right foot back.

298
00:14:56,290 --> 00:14:57,789
Breathe in.

299
00:14:57,789 --> 00:15:01,849
Inhale, reach the fingertips all
the way up towards the sky.

300
00:15:01,849 --> 00:15:03,480
Exhale, draw the navel in.

301
00:15:03,480 --> 00:15:06,863
From there, we slide 
the right knee all the way up,

302
00:15:06,863 --> 00:15:09,043
standing one-legged Tadasana.

303
00:15:09,043 --> 00:15:13,014
Press away from the
mat with your left foot.

304
00:15:13,014 --> 00:15:18,406
Great. Option to bring the palms
together here at the heart.

305
00:15:18,406 --> 00:15:19,759
Inhale in.

306
00:15:19,759 --> 00:15:23,039
Exhale, slow and steady, 
we send that right foot back.

307
00:15:23,039 --> 00:15:24,719
Again, toes can 
stay on the ground here

308
00:15:24,719 --> 00:15:26,965
and we can work here.

309
00:15:26,965 --> 00:15:29,294
Maybe little baby lifts.

310
00:15:30,402 --> 00:15:31,521
If the leg is lifting,

311
00:15:31,521 --> 00:15:34,237
try to level those 
hips by thinking

312
00:15:34,237 --> 00:15:38,010
of spiraling
your right toes down.

313
00:15:41,081 --> 00:15:44,095
Finding a variation 
here with the arms.

314
00:15:44,095 --> 00:15:47,491
Keeping the neck nice and long.

315
00:15:52,752 --> 00:15:54,679
Trust the process.

316
00:15:54,679 --> 00:15:56,199
Breathe.

317
00:16:00,161 --> 00:16:02,480
And then slowly, 
we'll come back to that

318
00:16:02,480 --> 00:16:04,679
standing One-Legged Tadasana.

319
00:16:04,679 --> 00:16:06,066
Lift the right knee,

320
00:16:06,066 --> 00:16:09,639
cross the right ankle
over the top of the left thigh.

321
00:16:09,639 --> 00:16:11,411
Bring your palms 
back to your heart space

322
00:16:11,411 --> 00:16:13,290
if you haven't already 
and we'll begin to

323
00:16:13,290 --> 00:16:16,791
sink back into the hips.

324
00:16:16,791 --> 00:16:19,610
Press the palms
together for stability.

325
00:16:20,516 --> 00:16:22,750
Breathe in.

326
00:16:22,750 --> 00:16:25,240
Breathe out.

327
00:16:25,240 --> 00:16:27,480
And then slowly, release.

328
00:16:27,480 --> 00:16:29,399
Come back up.
Bring the feet together.

329
00:16:29,399 --> 00:16:30,699
No need to look down.

330
00:16:30,699 --> 00:16:33,602
Inhale, reach the 
fingertips up high.

331
00:16:33,602 --> 00:16:35,828
And exhale, 
sigh it out as you

332
00:16:35,828 --> 00:16:40,493
Forward Fold for the 
final time of this practice.

333
00:16:40,493 --> 00:16:43,510
Let it hang here for a moment.

334
00:16:46,469 --> 00:16:49,975
Good. Then bend your knees,
bring your hands to the mat.

335
00:16:49,975 --> 00:16:53,010
Step one foot back,
then the other

336
00:16:53,010 --> 00:16:56,217
and slowly lower to your knees.

337
00:16:56,217 --> 00:16:58,134
Now swing the legs to the side

338
00:16:58,134 --> 00:17:00,269
that you don't 
normally swing them to.

339
00:17:00,269 --> 00:17:02,300
So I’m gonna go to my left

340
00:17:02,300 --> 00:17:07,125
and come through 
to a seat that way.

341
00:17:07,125 --> 00:17:09,955
Send the legs out long, 
point the toes,

342
00:17:09,955 --> 00:17:14,314
interlace the fingertips.
Slow this down.

343
00:17:14,314 --> 00:17:17,629
Trust that with practice, 
this will shift.

344
00:17:19,245 --> 00:17:24,581
With observation, 
with connection to your center

345
00:17:25,995 --> 00:17:29,534
slowly lower all the way down

346
00:17:29,534 --> 00:17:32,404
until the head reaches the earth.

347
00:17:32,404 --> 00:17:36,048
Then we're gonna hug 
one knee into the chest,

348
00:17:36,048 --> 00:17:39,188
then the other 
and send the knees

349
00:17:39,188 --> 00:17:41,947
to the left side for a twist.

350
00:17:41,947 --> 00:17:46,621
Open up through your right arm,
your right wing.

351
00:17:46,621 --> 00:17:49,365
Rest your right
shoulder down on the ground.

352
00:17:49,365 --> 00:17:51,493
Breathe in.

353
00:17:51,493 --> 00:17:53,986
Close your eyes 
as you breathe out.

354
00:17:58,124 --> 00:18:00,323
Inhale in.

355
00:18:00,323 --> 00:18:04,270
Exhale. 
Slowly rock it back to center

356
00:18:04,270 --> 00:18:06,598
and take it to the other side.

357
00:18:07,621 --> 00:18:12,160
Working that left shoulder
to soften down to the ground.

358
00:18:14,220 --> 00:18:16,779
Breathing into the twist.

359
00:18:28,981 --> 00:18:29,799
Inhale in.

360
00:18:29,799 --> 00:18:33,734
As you exhale,
melt it back to center.

361
00:18:33,734 --> 00:18:36,039
And extend legs out long.

362
00:18:36,039 --> 00:18:40,499
Arms are gonna come either
to rest gently at your sides

363
00:18:40,499 --> 00:18:43,973
or somewhere
placed on the body.

364
00:18:46,633 --> 00:18:48,789
Maybe hands on the belly.

365
00:18:48,789 --> 00:18:51,559
One hand on the heart, 
one hand on the belly.

366
00:18:57,248 --> 00:19:00,519
Or palms face up at your side.

367
00:19:02,006 --> 00:19:06,954
Close your eyes.
Take a deep, deep breath in.

368
00:19:09,650 --> 00:19:12,270
Connect the exhale
as you breathe out.

369
00:19:12,270 --> 00:19:14,680
Relax everything.

370
00:19:16,453 --> 00:19:18,420
Surrender.

371
00:19:23,882 --> 00:19:27,511
What sensations

372
00:19:27,511 --> 00:19:31,839
can arise when
we completely allow ourselves

373
00:19:31,839 --> 00:19:35,680
to surrender to trust.

374
00:19:52,461 --> 00:19:56,453
Let your breath
flow easy now here.

375
00:20:01,142 --> 00:20:04,991
You can take this contemplation,

376
00:20:07,337 --> 00:20:08,969
this theme of trust,

377
00:20:08,969 --> 00:20:13,240
trusting the process
with you off the mat,

378
00:20:13,240 --> 00:20:18,044
of course, and
into your daily life.

379
00:20:19,827 --> 00:20:20,685
When you're ready,

380
00:20:20,685 --> 00:20:22,640
start to wiggle 
the fingers and the toes.

381
00:20:22,640 --> 00:20:25,079
Bring the palms together

382
00:20:25,079 --> 00:20:28,519
and slowly draw them up
towards the forehead to close.

383
00:20:33,072 --> 00:20:35,550
Let's end this session

384
00:20:35,550 --> 00:20:39,130
by breathing one 
last time in together.

385
00:20:41,767 --> 00:20:45,424
And connecting that
exhale as you breathe out.

386
00:20:45,424 --> 00:20:47,920
All of us in this together.

387
00:20:51,025 --> 00:20:53,069
Great work.

388
00:20:53,069 --> 00:20:55,586
You’re amazing.
I’ll see you tomorrow.

389
00:20:57,307 --> 00:21:00,588
(light music)