- Hello everyone, 
welcome back to

Center Your 
30 Day Yoga Journey.

It's Day 6 and it's 
time to fan the flames

of your heart's desire 
or work your core.

Let's get started.

(light music)

Alright, we're going
to come to lie down today.

Take a little 
break off the hands

and the wrists and the arms.

Come on down to your back.

When you get there, 
bend your knees,

bring your feet to the ground.

Just take a second 
to get settled in here,

snuggling your 
shoulder blades maybe

underneath your chest so you 
can feel an opening there.

You can bring the
palms to the earth.

Walk the heels up 
towards your bum

and see if you can 
point the toes forward.

Just kind of noticing 
the pattern of toes

pointing in or out, 
let's take them forward.

And then relax the shoulders,
tuck your chin slightly,

take a deep breath in.

And as you exhale, 
allow yourself to land here now.

So we're gonna start with 
some gentle tilts of the pelvis

but already right 
away warming up

and engaging the abdominal wall.

So first we're gonna tilt
the tailbone down towards the

earth and the low back
will come up off the mat.

Breathe in.

On the exhale, slowly take
it in the opposite direction,

tailbone tucks and lifts up
and the navel draws down and

the low mid-back really

presses firmly 
against the earth.

And then see if you can
accentuate this by drawing the

low abs in even more.

Inhale, rock it forward.

And exhale, navel draws in,

low ribs hug in and you can

imagine your two hip points

kind of drawing in 
towards center.

So you're really 
feeling a squeezing

sensation in the core.

Inhale, drop the tailbone.

Exhale, draw it in,

start to feel a 
little warmth there.

And one more time, 
inhale, drop the tailbone.

And exhale, think about 
drawing your hip points

down and in to 
feel that cinching,

that tightening in the core.

Great, then inhale, 
draw it down.

We're gonna build on this now.

Exhale, navel draws down,
low ribs hug in

and we're just gonna slowly 
lift the hips a little bit.

We're not gonna go to, 
I got excited, sorry,

we're not going to go 
into a crazy big Bridge here

'cause we want to 
keep the core activated

so just lift the hips enough
that you can float in space

and then see if you can
reinforce that navel drawing in,

low ribs hugging in.

Great, take a breath here.

And then slowly exhale,
soften the sternum,

soften down through 
each vertebra and

come back to hips on the earth.

Inhale, tailbone rocks down.

Exhale, slowly draw 
the navel down and in,

peel the tailbone up,

hip points lift and you can 
imagine one of those yoga

blocks in between
your inner thighs here.

So we're kind of 
hugging the inner thighs in,

glutes are engaged, 
navel drawing down.

And then slowly relaxing,

bringing it all the way 
back down to the earth.

We're gonna do one more.

Inhale, exhale,
make your journey up.

You might lift 
the hips a little higher

this time just to play.

And then when you're ready,
softening through the sternum,

lowering one 
vertebra at a time

and releasing back 
down to the earth.

Great, interlace the fingertips,
bring them behind the head here.

Good. Just take a
nice deep breath in.

And a long breath out.

We're in this neutral spine 
here so tailbone's down.

Take a deep breath in.

And as you breathe 
out this time,

draw the navel in and down,

hug the low ribs in and 
allow that to be what helps

you lift the head, 
the neck, the shoulders.

So we're lifting from center.

We're not lifting the head,
the neck, shoulders

and then trying to find center after.

Draw your navel down.

Good. You can keep the 
feet on the ground here

or just lift the heels.
Keep the toes on the ground.

We're gonna take the left
shoulder or the left pec

up and over 
towards the right hip.

So it's not like
a bicycle crunch.

We're just sliding the left
pec over towards the right hip.

Keep both hips down.

And then come through center
and take it to the other side,

right shoulder
towards the left hip.

Again, feet can be on the
ground or you can lift the

heels for a little challenge.

Come through center, keep it
lifted and over to the right.

Inhale through center.

Exhale over to the left.

Now each time we're drawing
the navel down as we twist.

Warming up the
muscles of the core.

Take it one more
time to each side.

And then release.
Beautiful.

Bring the hands
back down to the earth.

Now one at a time, 
lift the knees up,

shins parallel to the sky.

So, where our legs are
coming to a Tabletop Position.

Now keep the palms
pressing down into the earth.

Draw the navel in.

Hug the low ribs in so you feel

that core connection 
already here.

Low abs drawing in and up.

And we're just gonna dip
the right toe down slowly.

Inhale, exhale, lift it up.

Inhale, dip it down, slow.

Exhale, lift it up.

Inhale, dip.

Exhale, navel draws down.

Keep it going.

Now the slower 
and more control,

the better here for 
turning on those low abs.

Also, we want to keep the
knees, their landing point in

Tabletop just
directly over the hips.

So we're really
challenging ourselves.

Now to modify and 
lighten this load a little bit,

just draw the heels in towards

your sits bones,

towards your hips and 
drop the toes from there.

So the further out you are
in Table, the more challenging.

So this is some
quality core here.

I call it quality core.

You can do like a million
crunches and somehow never

feel strong in the muscles
that really matter most.

Keep it going.

Keep the shoulders relaxed,
neck relaxed.

Hug those low ribs in. 
Navel draws down.

Great, even it out here.

And then we'll meet
back in Tabletop Position.

If you need to take a break,

you can otherwise 
try to stay here,

fanning the flame.

We're gonna extend 
the right leg out

and then bring the 
knee back into Table.

Same thing.
Inhale, extend, left leg.

Exhale, bring it in.

Inhale, extend.

Exhale, bring it in.

Inhale, extend.

Exhale, bring it in.
Press into the palms,

try to keep the shoulders 
relaxed as you work here.

A way to modify 
this would just be to

lift the toes more 
up rather than out.

We're in neutral spine here.

Pointing the toes.

Active, so the legs are not 
the only thing working here.

We're actively 
drawing the navel down

each time we bring the knee in.

Alright, you're doing great.

Let's do one more on each side.

Alright, now to finish off here,

try not to take 
a break if you can.

Bring the knees together, 
squeeze the arches

of the feet, point the toes.

We're gonna send both legs out

and then bring them 
back in on the exhale.

Inhale, send 'em out.

And exhale.

Option to grab onto 
the outer edge of your mat

for a little 
more stability here.

That's a great modification 
or you can send the legs

more up rather than out.

Stay with it.

Inhale, extend.

Exhale, draw it down.

We're looking for
quality over quantity here.

So don't barrel through.

Nice and slow.

Three more.

That's one.

Two, one more.
You got this, here we go.

And now we can take a break.

Bring the feet to the ground.

You can allow the knees to
move from left to right here,

windshield wiper for a
second as you take a breath.

Alright,
interlace the fingertips,

bring them behind
the head once again.

Inhale in.

Exhale, we're gonna send
both feet up towards the sky.

The knees do not, the legs
don't have to straighten so

you can keep the knees bent.
If they do, great.

We're gonna squeeze 
the legs together either way,

either variation.

Alright, inhale in here.

Exhale, draw the navel down.

Hug the low ribs in,
allow that to lift you up.

Rather than keeping 
the elbows wide today,

you can allow them 
to come in slightly.

We really want to lift up
from the shoulder blade here.

So lift those shoulder
blades up off the earth.

Inhale in here.

Exhale, we're gonna 
drop just the left leg,

scissoring the legs.
Let it hover.

Good, bring it back up.
Inhale.

Exhale, left leg.
I mean right leg, excuse me.

(chuckles) Let it hover.

Inhale.

Exhale.

Switch.

Inhale.

Exhale. Switch.

Inhale.
Keep it going.

Navel's drawing
down the whole time.

Accentuating
that on the exhale.

Slow and steady
wins the race today.

Point the toes.

Lift the shoulder
blades up off the ground.

Neck and shoulders are relaxed.

Skin of the face relaxed.

And we'll do one
more on each side.

You got this.

Then both feet up 
to the ground. Inhale in.

Exhale, lower both legs.
Hold for three, two, one.

Bring it all in.

Hug the knees to the chest.

Take a deep inhale in.

And a long exhale out.

Alright, reset.

We're gonna take a breath here.

Extend the legs out long.

As you exhale, 
draw the navel into the spine

and lift your right knee up into
the chest from there. Okay?

If we're already warm,
we've already fanned the flames

enough, we're gonna keep
that left leg on the ground,

otherwise, we're gonna point
the left toes and let it hover.

(chuckles) 
Alright, inhale in here.

Exhale, lift the nose 
towards your knee.

Navel's drawing down here.

And then we're just 
gonna stay lifted here,

lifting the shoulder blades

and we're gonna 
switch nice and slow.

Switch.

And switch.

Switch.

Switch with the breath.

And every time you 
bring that knee in,

you can accentuate 
the navel drawing down and

really lift up a little 
higher with the chest.

Keep the skin of
the face soft and sweet.

Pointing the toes.

If you feel tight in the hips,
maybe find a little slight

turnout as you extend the leg.

We're here for ten.
You got it.

You totally have this.
Nine, eight, seven,

six, five, four.
You got this.

Three, lift up a little higher.

Two, and one.

Even it out and let it all go.

Maybe windshield wiper 
the knees side to side

or hug the knees into the chest.

Great job, guys.

Great job, us.
Alright.

We're almost done.

Alright, here we go.

Palms back down to the earth.

Find your neutral spine, 
knees bent.

Inhale in.

Exhale, lift one knee up, 
then the other,

Tabletop Position.

Here we go.

We're gonna bring the
knees together this time.

Inhale in.

Exhale, send both
knees out and lift.

Inhale.

Exhale as you extend this time.

Inhale, bring it back in.

Exhale, both
knees out and lift.

Little modification here is to
bring the hands underneath

the bum for a little 
more stability here

as you extend out.
Protect the low back.

So let's all
participate in this one.

If you've taken
a break, all good.

Let's come back here.

We can also do one
leg at a time here.

So we're inhaling as 
we bring the knees in

and exhaling as 
we extend the legs out.

You're here for five.

four,

three,

two.

Low ribs down on one, hold.

Hold, you got this.
You got this.

You got this.

And release.

Yay.

Excellent.

Cross the right
ankle over the left.

Thread the needle, hug the
knees up to the chest, breathe.

Slowly release.

Take it to the other side.

Cross the left
ankle over the right.

Squeeze the legs up
towards your heart, your chest.

Breathe.

And then bring
both feet to the earth.

We're gonna close with 
a Bridge so back to one.

Bring the heels towards the bum,
toes pointing forward. Inhale.

Exhale, navel draws down.

Engage the core as we
slowly lift the hip points up.

Maybe a full expression here,

lifting high up to 
the upper back body.

Breathing.

Shins forward, 
chest to chin, chin to sky.

Take a deep breath in.

Hips lifted.

And on your exhale, 
soften through the sternum

and begin to lower the 
spine one vertebra at a time.

Lovely.

From here, you can bring
the soles of the feet together,

open the knees wide.

You could take a little twist,
hugging one knee into the

chest and taking
it to the other side.

You could do a full recline
twist, taking both knees up

into the chest and
taking it to the side.

So take one last stretch

or release that feels 
good for your body.

Maybe close your eyes.

Soften and relax any area

that you might be 
holding or clenching.

And then we'll meet 
with the legs out long,

hands resting gently 
on our sweet bellies.

And just put some
love behind the touch here.

So,

whatever that means to you,
some warmth here on the belly.

For our organs,

for the energy,
we store there

and for this muscle

that literally
keeps us up, holds us up.

Thank you so much for
your willingness today.

This is a great
practice you can repeat.

You can do it twice 
to get like another set in

or even three times.

Or if one is enough, 
I'm with you.

And we'll be done for the day.

Look forward to seeing
you tomorrow for Day 7.

Let's finish with
a big inhale in.

And an exhale to 
draw the palms together

and all the way 
up to the forehead.

Take good care.
I'll see you tomorrow.

(light music)