- Hello everyone, and
welcome back to Center.

It is Day 13.

Trust.

Let's giddyup.

(light music)

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

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

just come to a
nice comfortable seat.

And everyone start 
to close your eyes,

if you feel comfortable
or soften your gaze.

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

or Balasana with
the knees together.

So you have some options.

Let's drop right in.

Taking a moment to
notice how you feel.

Trust

that everything is as 
it should be in this moment,

just for this practice

where we show up

to be present with what is.

Gently begin to
deepen your breath.

Seeing if you can
elongate the inhalations.

And then connect the dots,
connect the exhales.

So not holding or retaining
the breath in between.

And that's just something
we can play with today

in this Day 13 session.

Connecting the inhalation

with the exhalation.

And the end of the exhalation
with the next inhale.

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

as we slowly come
forward onto all fours.

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

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

As you inhale, come forward.

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

Inhale, come forward.
Press into the palms.

Exhale, around and back.
One more time.

Inhale, forward,
connecting the breath.

And then reversing the circle.

Inhale, forward.

Exhale, around and back.

And then inhale,
come back to center.

Walk the knees together,
so all the way together.

Curl the toes under,

and just slide the hands back.

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

the heels in this position.

Try to press your
pinky toe down to the earth.

So stretching through
the soles of the feet here.

Breathing deep, keeping
some awareness in the neck.

Then you can stay here
or you can walk the hands

slowly up the tops of the thighs.

Bringing your 
head over your heart

and your heart 
over your pelvis here.

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

And a long breath out.

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

Walk the knees as
wide as your hip points.

And then nice and easy,

press into the 
tops of the feet firmly.

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

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

Of course, you can 
always grab the blanket

to pad the knees at any time.

Lift the head, the heart

align it over the pelvis.
Draw the shoulders back.

Bring the palms
together in prayer.

You're gonna press
into the tops of the feet

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

Try to keep 
a nice straight line

from the crown to the tail.

And then bring
it back to center.

Lean back, crown and
tail in the same line.

And back to center.

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

Feel those glutes 
and abs turn on.

And then all the
way back to center.

Release.
Palms come to the earth,

curl the toes under,

hips go high and back, 
Downward Facing Dog.

So from here, 
we're gonna turn both

toes to the left, 
heels to the right.

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

Exhale, bend both knees here.

And then straighten.

Bend.

And straighten.
Last time, bend.

And straighten.

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

Press into the palms.

And when you're ready, 
bend the knees.

And straighten.

Bend.

And straight.

And bend.

And lengthen. Good.

Bring the heels back 
to center, Down Dog.

Inhale in.

Exhale.

Slowly, slowly shift
your weight to Plank Pose.

Crown of the
head reaches forward,

heels reach back.

Press into all of your knuckles,

especially the 
index finger and thumb.

Upper arm bones rotate out.

We lift the upper back body up.

Reach the heels back.

Take one more breath.

Working on your alignment here.

And then slowly
lower to the knees.

Come all the
way on to the belly.

Drag the hands in
line with the ribcage.

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

And exhale to 
soften and release.

Curl the toes under.

Press up to Plank 
or all fours, your choice.

And then send the
hips up high and back.

Inhale, bend the knees,
look forward.

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

Take a couple breaths here.

Maybe today bringing your hands
to the backs of your calves

or the backs of the heels.

Relaxing the weight
to the head over.

Maybe bending the
elbows left to right.

Nice bend in the knees.

Return to connecting 
that inhalation

with the exhalation.

Just one present moment

bleeding into the next.

Trust practice.

Alright, release the arms.

Bend the knees even more.

Engage the quads as you
slowly roll up to standing.

Lift the heart.

Loop the shoulders 
forward, up and back.

And then draw
the hands together.

Sternum to the thumbs,
palms in prayer.

Okay, soft bend in the knees.

Lift the chin,
lengthen through the crown.

You know the ground
is there behind you.

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

Draw the navel in and up,

so I'm connecting 
to those low abs here.

I'm just gonna
step the left foot

back into a high lunge.

Front knee has
a nice deep bend.

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

not a tightrope.
No need for that here today.

Keep the nice
spaciousness in the hips.

Alright, keep the
sternum lifting to the thumbs.

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

bend the back knee a little,
Elevator Lunge.

Keep your center
in the same plane.

So you're just 
drawing it straight down.

Back knee bends to 90 degrees.

And then we rise back up.

Lengthening
through the back leg.

Front knee stays
bent the whole time.

Let's give it a go.

Slowly, bending on an exhale.

And lengthening on an inhale.

Bend.

And lengthen.

Bend.

And lengthen.

Then we're gonna
bend both knees,

step the back foot up 
to meet the front.

Same thing on the other side.

Chin up, 
heart lifted, step back.

Trust the ground
is there to catch you.

Voilà.
Here we go, inhale in.

Exhale, dropping the 
center down in space

as we bend the knee.

Straighten.

And deep bend, 
nice and slow and with control.

Straighten.

And bend.

Lengthen.

And bend.
One more.

And then we'll bend both knees,

step the back foot
up to meet the front.

Beautiful.
Inhale in here.

Exhale to release
the fingertips down.

Inhale to reach the
arms all the way up.

And exhale, Forward Fold.

Inhale, lift up halfway.

Lengthen through
the crown of the head.

Exhale to soften and fold.

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

Exhale to lower all
the way to the belly.

Inhale to rise up,
Cobra or Upward Facing Dog.

Exhale to soften 
and release everything.

Inhale in to prepare for Plank.

Exhale to press up to Plank.

Inhale in again.

And exhale,
Downward Facing Dog.

Nice.

Bend the knees,
inhale to look forward.

Exhale to make
your way to the trop.

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

Was anticipating what 
I was about to say.

Try something new.

Trust the unknown.

Then bend your knees,
root to rise here.

Inhale, spread the fingertips.
Reach for the sky.

Big breath as
you lift your heart.

And exhale, 
hands come together.

And all the way back down.

Relax your shoulders, 
lift your chest,

send your gaze, your focus,

way out beyond 
wherever you are practicing.

And then step
the left foot back.

Beautiful. And bring it back up.

Step the left foot back.

Ooh, and bring it back up.
Hold on to the midline.

Step it back.

And bring it back up.

Step it back.

And bring it back up.

Next time you step it back,
stay here.

You're gonna send
the fingertips forward,

hinge forward.

So you're
looking straight down.

Inhale in.
Reach.

Exhale, press the 
palms back, Airplane Arms.

Inhale, reach.

Exhale, press it back.

Inhale, reach.

Exhale, press it back.

Inhale, reach.

Listen carefully, this time 
palms come together.

And slide back in
towards the heart.

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

Same thing on the other side.

Send your focus out,
Mountain Pose.

And then step
the right foot back.

And forward.

From center, back and forward.

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

And forward.

Back.

And forward.

Press into the ball
joint of your left big toe.

Back.

And forward.

The next time 
you’re back, stay there.

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

inhale in.

Exhale, press the arms back.

Inhale, keep that deep
bend in the front knee.

Exhale, press it back.
Keep going.

And the next time the fingertips
are reaching forward,

bring the palms together.

And bring them back
to your heart center.

Good. Bend both knees,

step the back foot
up to meet the front.

Shift your weight
to your right foot,

step the left foot back.

Inhale in here.

Exhale to draw the
shoulder blades together.

Inhale, reach for the sky.

Listen carefully: 
keep the fingertips reaching,

draw your navel in.

And on an exhale, you're gonna
slowly slide your left knee

all the way up into
standing One-Legged Tadasana.

Now keep the 
arms reaching or modification,

bring the hands together 
at the heart space,

where we've been
for a lot of this practice.

So we're here or here.

Inhale in.

Exhale from center,

we start to kick
the left foot back,

Warrior III or 
a Warrior III Variation.

So you can do this with the
toes sliding on the earth and

be here.

Or maybe we start to lift
up from the left inner thigh.

Then take a variation
with the arms that feels good

either reaching forward, 
hands at heart or Airplane Arms.

Breathing deep.

If you fall, 
don't worry, we'll catch you.

Find center.

That's why we're here.

It's a process.

Alright, now everyone, bring
that left knee slowly back up

through to that
standing One-Legged Tadasana.

Give it a try.

We're gonna cross the
left ankle over the right here.

Palms come
together at the heart.

Inhale in.

Slow and steady, with control,
bend your standing leg.

Send the hips back.

Inhale in.

Exhale to release

and come back through,
feet together, really together.

Let's take it
to the other side.

Alright, shift your weight.

Step the right foot back.

Breathe in.

Inhale, reach the fingertips all
the way up towards the sky.

Exhale, draw the navel in.

From there, we slide 
the right knee all the way up,

standing one-legged Tadasana.

Press away from the
mat with your left foot.

Great. Option to bring the palms
together here at the heart.

Inhale in.

Exhale, slow and steady, 
we send that right foot back.

Again, toes can 
stay on the ground here

and we can work here.

Maybe little baby lifts.

If the leg is lifting,

try to level those 
hips by thinking

of spiraling
your right toes down.

Finding a variation 
here with the arms.

Keeping the neck nice and long.

Trust the process.

Breathe.

And then slowly, 
we'll come back to that

standing One-Legged Tadasana.

Lift the right knee,

cross the right ankle
over the top of the left thigh.

Bring your palms 
back to your heart space

if you haven't already 
and we'll begin to

sink back into the hips.

Press the palms
together for stability.

Breathe in.

Breathe out.

And then slowly, release.

Come back up.
Bring the feet together.

No need to look down.

Inhale, reach the 
fingertips up high.

And exhale, 
sigh it out as you

Forward Fold for the 
final time of this practice.

Let it hang here for a moment.

Good. Then bend your knees,
bring your hands to the mat.

Step one foot back,
then the other

and slowly lower to your knees.

Now swing the legs to the side

that you don't 
normally swing them to.

So I’m gonna go to my left

and come through 
to a seat that way.

Send the legs out long, 
point the toes,

interlace the fingertips.
Slow this down.

Trust that with practice, 
this will shift.

With observation, 
with connection to your center

slowly lower all the way down

until the head reaches the earth.

Then we're gonna hug 
one knee into the chest,

then the other 
and send the knees

to the left side for a twist.

Open up through your right arm,
your right wing.

Rest your right
shoulder down on the ground.

Breathe in.

Close your eyes 
as you breathe out.

Inhale in.

Exhale. 
Slowly rock it back to center

and take it to the other side.

Working that left shoulder
to soften down to the ground.

Breathing into the twist.

Inhale in.

As you exhale,
melt it back to center.

And extend legs out long.

Arms are gonna come either
to rest gently at your sides

or somewhere
placed on the body.

Maybe hands on the belly.

One hand on the heart, 
one hand on the belly.

Or palms face up at your side.

Close your eyes.
Take a deep, deep breath in.

Connect the exhale
as you breathe out.

Relax everything.

Surrender.

What sensations

can arise when
we completely allow ourselves

to surrender to trust.

Let your breath
flow easy now here.

You can take this contemplation,

this theme of trust,

trusting the process
with you off the mat,

of course, and
into your daily life.

When you're ready,

start to wiggle 
the fingers and the toes.

Bring the palms together

and slowly draw them up
towards the forehead to close.

Let's end this session

by breathing one 
last time in together.

And connecting that
exhale as you breathe out.

All of us in this together.

Great work.

You’re amazing.
I’ll see you tomorrow.

(light music)