1 00:00:00,110 --> 00:00:01,716 - Hello everyone, welcome back to 2 00:00:01,716 --> 00:00:03,650 Center Your 30 Day Yoga Journey. 3 00:00:03,650 --> 00:00:08,129 It's Day 6 and it's time to fan the flames 4 00:00:08,129 --> 00:00:12,214 of your heart's desire or work your core. 5 00:00:12,214 --> 00:00:14,358 Let's get started. 6 00:00:15,148 --> 00:00:19,133 (light music) 7 00:00:34,688 --> 00:00:37,660 Alright, we're going to come to lie down today. 8 00:00:37,660 --> 00:00:39,858 Take a little break off the hands 9 00:00:39,858 --> 00:00:42,759 and the wrists and the arms. 10 00:00:42,759 --> 00:00:45,079 Come on down to your back. 11 00:00:45,079 --> 00:00:46,612 When you get there, bend your knees, 12 00:00:46,612 --> 00:00:49,200 bring your feet to the ground. 13 00:00:49,200 --> 00:00:51,360 Just take a second to get settled in here, 14 00:00:51,360 --> 00:00:52,966 snuggling your shoulder blades maybe 15 00:00:52,966 --> 00:00:57,240 underneath your chest so you can feel an opening there. 16 00:00:57,240 --> 00:00:59,439 You can bring the palms to the earth. 17 00:00:59,439 --> 00:01:02,259 Walk the heels up towards your bum 18 00:01:02,259 --> 00:01:05,599 and see if you can point the toes forward. 19 00:01:05,599 --> 00:01:07,559 Just kind of noticing the pattern of toes 20 00:01:07,559 --> 00:01:11,000 pointing in or out, let's take them forward. 21 00:01:11,000 --> 00:01:13,850 And then relax the shoulders, tuck your chin slightly, 22 00:01:13,850 --> 00:01:16,277 take a deep breath in. 23 00:01:18,239 --> 00:01:23,739 And as you exhale, allow yourself to land here now. 24 00:01:26,209 --> 00:01:30,420 So we're gonna start with some gentle tilts of the pelvis 25 00:01:30,420 --> 00:01:32,976 but already right away warming up 26 00:01:32,976 --> 00:01:35,640 and engaging the abdominal wall. 27 00:01:35,640 --> 00:01:40,040 So first we're gonna tilt the tailbone down towards the 28 00:01:40,040 --> 00:01:43,359 earth and the low back will come up off the mat. 29 00:01:43,359 --> 00:01:44,872 Breathe in. 30 00:01:46,480 --> 00:01:50,000 On the exhale, slowly take it in the opposite direction, 31 00:01:50,000 --> 00:01:54,059 tailbone tucks and lifts up and the navel draws down and 32 00:01:54,059 --> 00:01:57,569 the low mid-back really 33 00:01:57,569 --> 00:02:00,079 presses firmly against the earth. 34 00:02:00,079 --> 00:02:02,879 And then see if you can accentuate this by drawing the 35 00:02:02,879 --> 00:02:05,609 low abs in even more. 36 00:02:06,560 --> 00:02:08,858 Inhale, rock it forward. 37 00:02:10,599 --> 00:02:14,249 And exhale, navel draws in, 38 00:02:14,249 --> 00:02:16,520 low ribs hug in and you can 39 00:02:16,520 --> 00:02:18,186 imagine your two hip points 40 00:02:18,186 --> 00:02:20,560 kind of drawing in towards center. 41 00:02:20,560 --> 00:02:22,050 So you're really feeling a squeezing 42 00:02:22,050 --> 00:02:23,960 sensation in the core. 43 00:02:23,960 --> 00:02:26,493 Inhale, drop the tailbone. 44 00:02:28,159 --> 00:02:31,479 Exhale, draw it in, 45 00:02:31,479 --> 00:02:34,179 start to feel a little warmth there. 46 00:02:35,250 --> 00:02:38,893 And one more time, inhale, drop the tailbone. 47 00:02:40,319 --> 00:02:44,314 And exhale, think about drawing your hip points 48 00:02:44,314 --> 00:02:48,030 down and in to feel that cinching, 49 00:02:48,030 --> 00:02:51,208 that tightening in the core. 50 00:02:52,399 --> 00:02:55,360 Great, then inhale, draw it down. 51 00:02:55,360 --> 00:02:56,560 We're gonna build on this now. 52 00:02:56,560 --> 00:03:00,500 Exhale, navel draws down, low ribs hug in 53 00:03:00,500 --> 00:03:04,709 and we're just gonna slowly lift the hips a little bit. 54 00:03:04,709 --> 00:03:06,709 We're not gonna go to, I got excited, sorry, 55 00:03:06,709 --> 00:03:08,860 we're not going to go into a crazy big Bridge here 56 00:03:08,860 --> 00:03:11,640 'cause we want to keep the core activated 57 00:03:11,640 --> 00:03:16,759 so just lift the hips enough that you can float in space 58 00:03:16,759 --> 00:03:21,537 and then see if you can reinforce that navel drawing in, 59 00:03:21,537 --> 00:03:24,039 low ribs hugging in. 60 00:03:24,039 --> 00:03:26,120 Great, take a breath here. 61 00:03:26,120 --> 00:03:30,153 And then slowly exhale, soften the sternum, 62 00:03:30,153 --> 00:03:33,023 soften down through each vertebra and 63 00:03:33,023 --> 00:03:36,000 come back to hips on the earth. 64 00:03:36,000 --> 00:03:38,680 Inhale, tailbone rocks down. 65 00:03:38,680 --> 00:03:43,027 Exhale, slowly draw the navel down and in, 66 00:03:43,027 --> 00:03:44,280 peel the tailbone up, 67 00:03:44,280 --> 00:03:48,759 hip points lift and you can imagine one of those yoga 68 00:03:48,759 --> 00:03:51,479 blocks in between your inner thighs here. 69 00:03:51,479 --> 00:03:54,677 So we're kind of hugging the inner thighs in, 70 00:03:54,677 --> 00:03:59,120 glutes are engaged, navel drawing down. 71 00:03:59,120 --> 00:04:02,566 And then slowly relaxing, 72 00:04:02,566 --> 00:04:04,840 bringing it all the way back down to the earth. 73 00:04:04,840 --> 00:04:06,696 We're gonna do one more. 74 00:04:06,696 --> 00:04:10,120 Inhale, exhale, make your journey up. 75 00:04:10,120 --> 00:04:11,827 You might lift the hips a little higher 76 00:04:11,827 --> 00:04:13,439 this time just to play. 77 00:04:19,339 --> 00:04:23,160 And then when you're ready, softening through the sternum, 78 00:04:23,160 --> 00:04:25,672 lowering one vertebra at a time 79 00:04:27,220 --> 00:04:29,160 and releasing back down to the earth. 80 00:04:29,160 --> 00:04:32,920 Great, interlace the fingertips, bring them behind the head here. 81 00:04:35,867 --> 00:04:38,423 Good. Just take a nice deep breath in. 82 00:04:39,879 --> 00:04:41,810 And a long breath out. 83 00:04:41,810 --> 00:04:44,320 We're in this neutral spine here so tailbone's down. 84 00:04:44,320 --> 00:04:46,325 Take a deep breath in. 85 00:04:47,399 --> 00:04:48,719 And as you breathe out this time, 86 00:04:48,719 --> 00:04:51,130 draw the navel in and down, 87 00:04:51,130 --> 00:04:54,840 hug the low ribs in and allow that to be what helps 88 00:04:54,840 --> 00:04:58,712 you lift the head, the neck, the shoulders. 89 00:04:58,712 --> 00:05:01,289 So we're lifting from center. 90 00:05:01,289 --> 00:05:03,419 We're not lifting the head, the neck, shoulders 91 00:05:03,419 --> 00:05:05,199 and then trying to find center after. 92 00:05:05,199 --> 00:05:07,171 Draw your navel down. 93 00:05:07,171 --> 00:05:09,384 Good. You can keep the feet on the ground here 94 00:05:09,384 --> 00:05:12,740 or just lift the heels. Keep the toes on the ground. 95 00:05:12,740 --> 00:05:17,179 We're gonna take the left shoulder or the left pec 96 00:05:17,179 --> 00:05:19,720 up and over towards the right hip. 97 00:05:20,700 --> 00:05:22,220 So it's not like a bicycle crunch. 98 00:05:22,220 --> 00:05:26,160 We're just sliding the left pec over towards the right hip. 99 00:05:26,160 --> 00:05:28,199 Keep both hips down. 100 00:05:28,199 --> 00:05:31,519 And then come through center and take it to the other side, 101 00:05:31,519 --> 00:05:34,755 right shoulder towards the left hip. 102 00:05:34,755 --> 00:05:36,639 Again, feet can be on the ground or you can lift the 103 00:05:36,639 --> 00:05:37,920 heels for a little challenge. 104 00:05:37,920 --> 00:05:41,800 Come through center, keep it lifted and over to the right. 105 00:05:42,991 --> 00:05:44,879 Inhale through center. 106 00:05:44,879 --> 00:05:46,509 Exhale over to the left. 107 00:05:46,509 --> 00:05:51,327 Now each time we're drawing the navel down as we twist. 108 00:05:56,327 --> 00:06:00,079 Warming up the muscles of the core. 109 00:06:02,049 --> 00:06:04,519 Take it one more time to each side. 110 00:06:07,680 --> 00:06:09,480 And then release. Beautiful. 111 00:06:09,480 --> 00:06:11,560 Bring the hands back down to the earth. 112 00:06:11,560 --> 00:06:14,413 Now one at a time, lift the knees up, 113 00:06:14,413 --> 00:06:16,260 shins parallel to the sky. 114 00:06:16,260 --> 00:06:21,359 So, where our legs are coming to a Tabletop Position. 115 00:06:21,359 --> 00:06:24,079 Now keep the palms pressing down into the earth. 116 00:06:24,079 --> 00:06:25,560 Draw the navel in. 117 00:06:25,560 --> 00:06:27,150 Hug the low ribs in so you feel 118 00:06:27,150 --> 00:06:29,509 that core connection already here. 119 00:06:29,509 --> 00:06:33,050 Low abs drawing in and up. 120 00:06:33,050 --> 00:06:36,599 And we're just gonna dip the right toe down slowly. 121 00:06:36,599 --> 00:06:39,581 Inhale, exhale, lift it up. 122 00:06:39,581 --> 00:06:42,100 Inhale, dip it down, slow. 123 00:06:42,100 --> 00:06:44,670 Exhale, lift it up. 124 00:06:44,670 --> 00:06:46,890 Inhale, dip. 125 00:06:46,890 --> 00:06:49,089 Exhale, navel draws down. 126 00:06:49,089 --> 00:06:50,619 Keep it going. 127 00:06:50,619 --> 00:06:53,799 Now the slower and more control, 128 00:06:53,799 --> 00:06:57,639 the better here for turning on those low abs. 129 00:06:57,639 --> 00:07:01,360 Also, we want to keep the knees, their landing point in 130 00:07:01,360 --> 00:07:03,879 Tabletop just directly over the hips. 131 00:07:03,879 --> 00:07:05,990 So we're really challenging ourselves. 132 00:07:06,916 --> 00:07:10,246 Now to modify and lighten this load a little bit, 133 00:07:10,246 --> 00:07:13,431 just draw the heels in towards 134 00:07:13,431 --> 00:07:14,799 your sits bones, 135 00:07:14,799 --> 00:07:17,660 towards your hips and drop the toes from there. 136 00:07:17,660 --> 00:07:21,160 So the further out you are in Table, the more challenging. 137 00:07:23,343 --> 00:07:27,730 So this is some quality core here. 138 00:07:29,240 --> 00:07:31,229 I call it quality core. 139 00:07:31,229 --> 00:07:34,579 You can do like a million crunches and somehow never 140 00:07:34,579 --> 00:07:38,680 feel strong in the muscles that really matter most. 141 00:07:47,654 --> 00:07:49,753 Keep it going. 142 00:07:49,753 --> 00:07:53,279 Keep the shoulders relaxed, neck relaxed. 143 00:07:55,192 --> 00:07:59,120 Hug those low ribs in. Navel draws down. 144 00:08:02,872 --> 00:08:05,090 Great, even it out here. 145 00:08:06,262 --> 00:08:08,752 And then we'll meet back in Tabletop Position. 146 00:08:08,752 --> 00:08:09,953 If you need to take a break, 147 00:08:09,953 --> 00:08:12,432 you can otherwise try to stay here, 148 00:08:12,432 --> 00:08:14,380 fanning the flame. 149 00:08:14,380 --> 00:08:16,920 We're gonna extend the right leg out 150 00:08:16,920 --> 00:08:19,319 and then bring the knee back into Table. 151 00:08:19,319 --> 00:08:22,520 Same thing. Inhale, extend, left leg. 152 00:08:22,520 --> 00:08:24,460 Exhale, bring it in. 153 00:08:24,460 --> 00:08:26,800 Inhale, extend. 154 00:08:26,800 --> 00:08:28,980 Exhale, bring it in. 155 00:08:28,980 --> 00:08:30,789 Inhale, extend. 156 00:08:30,789 --> 00:08:32,609 Exhale, bring it in. Press into the palms, 157 00:08:32,609 --> 00:08:36,253 try to keep the shoulders relaxed as you work here. 158 00:08:36,253 --> 00:08:38,203 A way to modify this would just be to 159 00:08:38,203 --> 00:08:41,519 lift the toes more up rather than out. 160 00:08:42,852 --> 00:08:46,197 We're in neutral spine here. 161 00:08:47,132 --> 00:08:49,449 Pointing the toes. 162 00:08:49,449 --> 00:08:52,190 Active, so the legs are not the only thing working here. 163 00:08:52,190 --> 00:08:54,828 We're actively drawing the navel down 164 00:08:54,828 --> 00:08:57,304 each time we bring the knee in. 165 00:09:06,360 --> 00:09:07,720 Alright, you're doing great. 166 00:09:07,720 --> 00:09:09,320 Let's do one more on each side. 167 00:09:12,366 --> 00:09:14,422 Alright, now to finish off here, 168 00:09:14,422 --> 00:09:15,899 try not to take a break if you can. 169 00:09:15,899 --> 00:09:18,720 Bring the knees together, squeeze the arches 170 00:09:18,720 --> 00:09:19,799 of the feet, point the toes. 171 00:09:19,799 --> 00:09:22,029 We're gonna send both legs out 172 00:09:22,029 --> 00:09:24,917 and then bring them back in on the exhale. 173 00:09:24,917 --> 00:09:27,379 Inhale, send 'em out. 174 00:09:27,379 --> 00:09:29,149 And exhale. 175 00:09:29,149 --> 00:09:31,240 Option to grab onto the outer edge of your mat 176 00:09:31,240 --> 00:09:34,058 for a little more stability here. 177 00:09:34,058 --> 00:09:37,050 That's a great modification or you can send the legs 178 00:09:37,050 --> 00:09:38,919 more up rather than out. 179 00:09:40,914 --> 00:09:42,652 Stay with it. 180 00:09:42,652 --> 00:09:45,061 Inhale, extend. 181 00:09:45,061 --> 00:09:46,299 Exhale, draw it down. 182 00:09:46,299 --> 00:09:49,550 We're looking for quality over quantity here. 183 00:09:49,550 --> 00:09:51,130 So don't barrel through. 184 00:09:51,130 --> 00:09:52,846 Nice and slow. 185 00:10:03,270 --> 00:10:05,048 Three more. 186 00:10:07,248 --> 00:10:08,688 That's one. 187 00:10:11,269 --> 00:10:13,905 Two, one more. You got this, here we go. 188 00:10:16,018 --> 00:10:18,639 And now we can take a break. 189 00:10:18,639 --> 00:10:20,279 Bring the feet to the ground. 190 00:10:20,279 --> 00:10:24,320 You can allow the knees to move from left to right here, 191 00:10:24,320 --> 00:10:28,559 windshield wiper for a second as you take a breath. 192 00:10:34,756 --> 00:10:37,720 Alright, interlace the fingertips, 193 00:10:37,720 --> 00:10:40,557 bring them behind the head once again. 194 00:10:40,557 --> 00:10:41,799 Inhale in. 195 00:10:41,799 --> 00:10:44,759 Exhale, we're gonna send both feet up towards the sky. 196 00:10:44,759 --> 00:10:47,399 The knees do not, the legs don't have to straighten so 197 00:10:47,399 --> 00:10:49,399 you can keep the knees bent. If they do, great. 198 00:10:49,399 --> 00:10:51,800 We're gonna squeeze the legs together either way, 199 00:10:51,800 --> 00:10:53,557 either variation. 200 00:10:53,557 --> 00:10:55,360 Alright, inhale in here. 201 00:10:55,360 --> 00:10:58,049 Exhale, draw the navel down. 202 00:10:58,049 --> 00:11:00,919 Hug the low ribs in, allow that to lift you up. 203 00:11:00,919 --> 00:11:02,930 Rather than keeping the elbows wide today, 204 00:11:02,930 --> 00:11:05,159 you can allow them to come in slightly. 205 00:11:05,159 --> 00:11:08,120 We really want to lift up from the shoulder blade here. 206 00:11:08,120 --> 00:11:10,680 So lift those shoulder blades up off the earth. 207 00:11:10,680 --> 00:11:12,200 Inhale in here. 208 00:11:12,200 --> 00:11:14,570 Exhale, we're gonna drop just the left leg, 209 00:11:14,570 --> 00:11:16,654 scissoring the legs. Let it hover. 210 00:11:16,654 --> 00:11:18,879 Good, bring it back up. Inhale. 211 00:11:18,879 --> 00:11:21,559 Exhale, left leg. I mean right leg, excuse me. 212 00:11:21,559 --> 00:11:23,240 (chuckles) Let it hover. 213 00:11:23,240 --> 00:11:24,979 Inhale. 214 00:11:24,979 --> 00:11:26,580 Exhale. 215 00:11:26,580 --> 00:11:28,200 Switch. 216 00:11:28,200 --> 00:11:30,009 Inhale. 217 00:11:30,009 --> 00:11:31,639 Exhale. Switch. 218 00:11:32,790 --> 00:11:35,241 Inhale. Keep it going. 219 00:11:39,661 --> 00:11:42,606 Navel's drawing down the whole time. 220 00:11:42,606 --> 00:11:45,080 Accentuating that on the exhale. 221 00:11:46,943 --> 00:11:48,919 Slow and steady wins the race today. 222 00:11:48,919 --> 00:11:50,239 Point the toes. 223 00:11:50,239 --> 00:11:53,545 Lift the shoulder blades up off the ground. 224 00:12:03,829 --> 00:12:06,639 Neck and shoulders are relaxed. 225 00:12:06,639 --> 00:12:09,080 Skin of the face relaxed. 226 00:12:15,205 --> 00:12:17,080 And we'll do one more on each side. 227 00:12:17,080 --> 00:12:18,609 You got this. 228 00:12:23,065 --> 00:12:25,600 Then both feet up to the ground. Inhale in. 229 00:12:25,600 --> 00:12:30,559 Exhale, lower both legs. Hold for three, two, one. 230 00:12:30,559 --> 00:12:32,240 Bring it all in. 231 00:12:32,240 --> 00:12:34,432 Hug the knees to the chest. 232 00:12:34,432 --> 00:12:36,080 Take a deep inhale in. 233 00:12:37,546 --> 00:12:41,159 And a long exhale out. 234 00:12:45,489 --> 00:12:48,480 Alright, reset. 235 00:12:49,575 --> 00:12:52,000 We're gonna take a breath here. 236 00:12:53,556 --> 00:12:55,659 Extend the legs out long. 237 00:12:56,830 --> 00:13:00,315 As you exhale, draw the navel into the spine 238 00:13:00,315 --> 00:13:04,200 and lift your right knee up into the chest from there. Okay? 239 00:13:04,200 --> 00:13:07,039 If we're already warm, we've already fanned the flames 240 00:13:07,039 --> 00:13:09,200 enough, we're gonna keep that left leg on the ground, 241 00:13:09,200 --> 00:13:12,676 otherwise, we're gonna point the left toes and let it hover. 242 00:13:12,676 --> 00:13:14,899 (chuckles) Alright, inhale in here. 243 00:13:14,899 --> 00:13:17,559 Exhale, lift the nose towards your knee. 244 00:13:17,559 --> 00:13:20,304 Navel's drawing down here. 245 00:13:20,304 --> 00:13:22,110 And then we're just gonna stay lifted here, 246 00:13:22,110 --> 00:13:24,222 lifting the shoulder blades 247 00:13:24,222 --> 00:13:26,320 and we're gonna switch nice and slow. 248 00:13:26,320 --> 00:13:28,129 Switch. 249 00:13:28,129 --> 00:13:30,500 And switch. 250 00:13:30,500 --> 00:13:32,779 Switch. 251 00:13:32,779 --> 00:13:34,559 Switch with the breath. 252 00:13:38,325 --> 00:13:40,196 And every time you bring that knee in, 253 00:13:40,196 --> 00:13:43,449 you can accentuate the navel drawing down and 254 00:13:43,449 --> 00:13:46,080 really lift up a little higher with the chest. 255 00:13:47,282 --> 00:13:51,240 Keep the skin of the face soft and sweet. 256 00:13:52,249 --> 00:13:53,720 Pointing the toes. 257 00:13:53,720 --> 00:13:56,480 If you feel tight in the hips, maybe find a little slight 258 00:13:56,480 --> 00:13:58,360 turnout as you extend the leg. 259 00:14:10,841 --> 00:14:13,006 We're here for ten. You got it. 260 00:14:13,006 --> 00:14:18,341 You totally have this. Nine, eight, seven, 261 00:14:19,431 --> 00:14:23,440 six, five, four. You got this. 262 00:14:23,440 --> 00:14:25,489 Three, lift up a little higher. 263 00:14:25,489 --> 00:14:27,840 Two, and one. 264 00:14:27,840 --> 00:14:32,359 Even it out and let it all go. 265 00:14:32,359 --> 00:14:34,749 Maybe windshield wiper the knees side to side 266 00:14:34,749 --> 00:14:36,440 or hug the knees into the chest. 267 00:14:38,544 --> 00:14:39,620 Great job, guys. 268 00:14:39,620 --> 00:14:42,149 Great job, us. Alright. 269 00:14:42,149 --> 00:14:44,399 We're almost done. 270 00:14:49,253 --> 00:14:50,770 Alright, here we go. 271 00:14:50,770 --> 00:14:52,980 Palms back down to the earth. 272 00:14:52,980 --> 00:14:55,590 Find your neutral spine, knees bent. 273 00:14:55,590 --> 00:14:56,819 Inhale in. 274 00:14:56,819 --> 00:14:59,108 Exhale, lift one knee up, then the other, 275 00:14:59,108 --> 00:15:00,910 Tabletop Position. 276 00:15:00,910 --> 00:15:01,929 Here we go. 277 00:15:01,929 --> 00:15:04,240 We're gonna bring the knees together this time. 278 00:15:04,240 --> 00:15:05,120 Inhale in. 279 00:15:05,120 --> 00:15:09,080 Exhale, send both knees out and lift. 280 00:15:09,080 --> 00:15:10,339 Inhale. 281 00:15:10,339 --> 00:15:11,960 Exhale as you extend this time. 282 00:15:13,680 --> 00:15:15,659 Inhale, bring it back in. 283 00:15:16,498 --> 00:15:19,320 Exhale, both knees out and lift. 284 00:15:19,320 --> 00:15:23,059 Little modification here is to bring the hands underneath 285 00:15:23,059 --> 00:15:25,293 the bum for a little more stability here 286 00:15:25,293 --> 00:15:28,289 as you extend out. Protect the low back. 287 00:15:28,289 --> 00:15:29,880 So let's all participate in this one. 288 00:15:29,880 --> 00:15:31,320 If you've taken a break, all good. 289 00:15:31,320 --> 00:15:32,399 Let's come back here. 290 00:15:32,399 --> 00:15:34,519 We can also do one leg at a time here. 291 00:15:35,935 --> 00:15:39,414 So we're inhaling as we bring the knees in 292 00:15:39,414 --> 00:15:41,879 and exhaling as we extend the legs out. 293 00:15:43,334 --> 00:15:44,759 You're here for five. 294 00:15:47,235 --> 00:15:48,747 four, 295 00:15:50,690 --> 00:15:52,051 three, 296 00:15:53,843 --> 00:15:55,009 two. 297 00:15:57,140 --> 00:16:00,793 Low ribs down on one, hold. 298 00:16:00,793 --> 00:16:03,320 Hold, you got this. You got this. 299 00:16:04,350 --> 00:16:05,840 You got this. 300 00:16:05,840 --> 00:16:08,279 And release. 301 00:16:08,279 --> 00:16:10,339 Yay. 302 00:16:10,339 --> 00:16:11,720 Excellent. 303 00:16:11,720 --> 00:16:13,720 Cross the right ankle over the left. 304 00:16:13,720 --> 00:16:17,651 Thread the needle, hug the knees up to the chest, breathe. 305 00:16:23,804 --> 00:16:25,200 Slowly release. 306 00:16:25,200 --> 00:16:26,639 Take it to the other side. 307 00:16:26,639 --> 00:16:28,320 Cross the left ankle over the right. 308 00:16:29,740 --> 00:16:32,780 Squeeze the legs up towards your heart, your chest. 309 00:16:32,780 --> 00:16:34,244 Breathe. 310 00:16:41,567 --> 00:16:43,279 And then bring both feet to the earth. 311 00:16:43,279 --> 00:16:46,399 We're gonna close with a Bridge so back to one. 312 00:16:46,399 --> 00:16:50,399 Bring the heels towards the bum, toes pointing forward. Inhale. 313 00:16:50,399 --> 00:16:53,169 Exhale, navel draws down. 314 00:16:53,169 --> 00:16:56,840 Engage the core as we slowly lift the hip points up. 315 00:16:59,569 --> 00:17:01,922 Maybe a full expression here, 316 00:17:01,922 --> 00:17:06,359 lifting high up to the upper back body. 317 00:17:06,953 --> 00:17:08,316 Breathing. 318 00:17:09,252 --> 00:17:13,000 Shins forward, chest to chin, chin to sky. 319 00:17:16,882 --> 00:17:19,028 Take a deep breath in. 320 00:17:19,028 --> 00:17:21,189 Hips lifted. 321 00:17:21,189 --> 00:17:24,289 And on your exhale, soften through the sternum 322 00:17:24,289 --> 00:17:28,779 and begin to lower the spine one vertebra at a time. 323 00:17:30,825 --> 00:17:31,689 Lovely. 324 00:17:31,689 --> 00:17:34,049 From here, you can bring the soles of the feet together, 325 00:17:34,049 --> 00:17:36,170 open the knees wide. 326 00:17:36,170 --> 00:17:38,799 You could take a little twist, hugging one knee into the 327 00:17:38,799 --> 00:17:41,400 chest and taking it to the other side. 328 00:17:41,400 --> 00:17:44,599 You could do a full recline twist, taking both knees up 329 00:17:44,599 --> 00:17:46,799 into the chest and taking it to the side. 330 00:17:46,799 --> 00:17:48,851 So take one last stretch 331 00:17:48,851 --> 00:17:52,279 or release that feels good for your body. 332 00:17:56,800 --> 00:17:59,068 Maybe close your eyes. 333 00:18:06,501 --> 00:18:09,674 Soften and relax any area 334 00:18:09,674 --> 00:18:12,300 that you might be holding or clenching. 335 00:18:16,364 --> 00:18:20,040 And then we'll meet with the legs out long, 336 00:18:20,040 --> 00:18:24,843 hands resting gently on our sweet bellies. 337 00:18:24,843 --> 00:18:27,960 And just put some love behind the touch here. 338 00:18:27,960 --> 00:18:29,020 So, 339 00:18:31,030 --> 00:18:33,920 whatever that means to you, some warmth here on the belly. 340 00:18:37,342 --> 00:18:39,850 For our organs, 341 00:18:39,850 --> 00:18:43,709 for the energy, we store there 342 00:18:43,709 --> 00:18:45,834 and for this muscle 343 00:18:45,834 --> 00:18:49,219 that literally keeps us up, holds us up. 344 00:18:51,556 --> 00:18:56,039 Thank you so much for your willingness today. 345 00:18:57,318 --> 00:18:59,400 This is a great practice you can repeat. 346 00:18:59,400 --> 00:19:01,918 You can do it twice to get like another set in 347 00:19:01,918 --> 00:19:03,577 or even three times. 348 00:19:03,577 --> 00:19:06,519 Or if one is enough, I'm with you. 349 00:19:08,433 --> 00:19:10,891 And we'll be done for the day. 350 00:19:10,891 --> 00:19:13,720 Look forward to seeing you tomorrow for Day 7. 351 00:19:15,353 --> 00:19:18,039 Let's finish with a big inhale in. 352 00:19:19,209 --> 00:19:22,244 And an exhale to draw the palms together 353 00:19:22,244 --> 00:19:24,979 and all the way up to the forehead. 354 00:19:24,979 --> 00:19:27,761 Take good care. I'll see you tomorrow. 355 00:19:28,636 --> 00:19:32,435 (light music)