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- Hi everyone,
welcome back to Center.

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It's Day 8.

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The beginning of Week Two 
and today we're going to

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relax a little bit, meditate,

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get cozy and hopefully this 
will leave you feeling great.

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So wear some extra comfy
clothes today if you like,

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bring a blanket or 
a towel if you have one,

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maybe a couple of pillows.

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If you don't have any 
of these things, don't worry,

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we'll still find what feels
good together no matter what.

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I think I can
safely say that on Day 8.

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Let's get started.

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(light music)

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Okie-doke,
let's begin in a seat.

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If you brought some 
props to the practice today,

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just take a second 
to get settled in.

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If you didn't bring anything,
no worries.

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You don't need anything
but your body and your breath.

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I'm gonna come to sit
on one of these pillows.

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And as you get settled in here,
just take note for today and

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all the other days after this,
including after Day 30,

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just having a real clear 
beginning is a great way to

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keep a consistent 
practice at home going

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because it's a 
very clear delineation.

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Okay, I'm starting now.

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That's a wonderful way to find
your center on any given day

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by having a
really clear beginning.

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So it's Day 8.

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We're gonna sit up nice
and tall and ease right in.

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We've set our space up.

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Whether you 
brought props or not,

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we're coming 
into a nice tall seat.

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And we're using 
the tool of the breath

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to tell the brain, ah,
we're slowing down now.

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We're shifting gears.

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We're finding a
new rasa or a new flavor.

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So allow your hands to 
rest gently in your lap or

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on the tops of the thighs.

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And while we've been 
working a lot with this

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notion of steadiness, of strength,

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support with the core,
in yoga we call this Sthira,

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we're gonna find 
the opposite of that

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and accentuate the
opposite of that today,

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which is softness,

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easiness or a sense of ease.

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And the Sanskrit word for that

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or the term for that 
in yoga is called Sukha.

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So try to come into stillness
here with the eyes closed and

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just allow your
breath to flow nice and easy.

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Soften through your jaw

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and relax the forehead,

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the skin of the forehead.

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And just notice
where you're at today.

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Is the mind kinda busy?

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Are you feeling a bit
fidgety or agitated here?

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Like it's hard to sit still.

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And I know you know this,
but just a reminder we are

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observing without judgment here.

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But I think a big part 
of the centering practice is

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giving yourself the 
time and space to notice,

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to observe, to really check in

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and be honest with yourself.

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And a lot of times that can be,
oh, my mind is super busy.

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I'm stuck in overdrive.

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So just take 
a couple moments here

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with yourself to observe.

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Then as you're ready,

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gently begin to 
deepen your breaths.

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Keep it nice and easy, 
but nice, long inhalations.

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Start to

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elongate your breath pattern.

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Slow, long exhalations.

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Noticing just
where your thoughts go.

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Acknowledging them and coming
back to

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gentle deep breathing.

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Now bring your mind's eye
to the base of the spine,

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the root chakra,

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that pelvic floor or hammock

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and we'll start to

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draw a line from the base
of the spine all the way up

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and then allow that awareness

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to gently

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lift the crown of the head up.

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So nice and slow,

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we're basically 
reacting to the awareness.

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So we start at the tail and 
you start to draw a line all the

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way up through the pelvis,

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through the 
low back and the belly.

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And again, responding to that
line that you continue to draw

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all the way up the spine until
we are marrying a little bit

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of Sthira with Sukha.

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Sitting up nice and tall.

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Great, you can keep your eyes
closed here or you can bring

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your gaze to a soft one
down gently past your nose.

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And we're just gonna take 
the left hand to the earth

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and just slide it on 
your mat or your blanket

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as you slowly, softly 
reach the right fingertips up.

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Your left elbow might come down
towards the ground, might not,

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every body's different.

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And just keep the 
right fingertips soft here,

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nice and easy, stretching all 
the way up towards the ceiling.

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And then when you're ready,

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all the way up 
and over to the left.

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Inhale to reach.

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Exhale, listen carefully, 
bring your right hand to

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your left kneecap as 
you come up through center,

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keep the right hand there and

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we'll take the left fingertips 
all the way up and over.

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Breathe.

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Inhale in here.

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Exhale, left hand comes 
to the right knee,

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melting the heart back, 
chin to chest.

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Should feel a nice
stretch in the upper back body.

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Inhale in.

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Exhale, release.

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We'll slowly come 
back through to center

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and now take the right hand,
slide it on the earth.

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Inhale, left fingertips all the
way to the sky, straight up.

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And then up and over,
deepening into the stretch.

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And then allow the left hand
to melt down to the right knee,

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right arm reaches
all the way up and over.

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Let the hips be heavy here,
melting the weight of the

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lower body down into the
mat as you reach from there.

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And then, right hand 
comes down to the left knee,

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chin to chest, heart back.

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Stay here for a breath,

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feeling that deep stretch 
in the back of the neck.

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On your next inhale, 
reach both fingertips

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all the way up towards the sky.

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Big breath, big stretch.

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And exhale to float the fingertips
gently down to kiss the earth.

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Lovely.
Inhale in here.

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Exhale, let everything go.

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Alright, we're gonna keep
the left heel hugging into the

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center of the body and
extend the right leg out.

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Left hand to the earth.

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Inhale, reach the right
fingertips up and over,

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side body stretch.

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Now listen carefully, 
we're gonna melt the heart back,

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round through center and
you're gonna reach your

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left hand to the outer
edge of your right shin.

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Maybe or right thigh,

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that's a good modification 
or if you're like, "I'm ready,"

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you're gonna take it 
to the right ankle.

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Maybe even the outer
edge of the right foot.

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So find what feels good here

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in a little kind of variation

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of Janu Sirsasana.

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Not quite.

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That's head-to-knee pose.

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Benji is my bolster here.
Thanks, buddy.

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And then we'll release,
take it on the other side.

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So right heel comes in, 
left leg goes out.

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Slide the right hand 
to the earth.

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Soft, easy left fingertips
all the way up and over.

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Stretch.

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And then melt the heart back
round through the spine,

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come through, 
take your right hand

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to the outer edge 
of the left leg.

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Left hand can
press into the earth.

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Ooh yeah, breathe.

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Nice lower back love here.

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Glorious.

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Now bring both heels in.

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Cobbler's Pose.

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You can take your hands
to the arches of the feet.

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Give yourself a little foot
massage here with the thumbs.

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Okay, Benji, you're
gonna have to move soon.

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I think one more posture and
then you're out of here, buddy.

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Just kidding, guys.

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I don't want to hear 
about it in the comments.

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I would never kick Benji out.

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Inhale, lift up the heart.

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Exhale, bend the 
elbows left to right

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and melt the chest forward.

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Tops of the thighs are
actively drawing down here.

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Keep the skin of the face soft.

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Nice and easy as you breathe.

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Opening up through

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the inner thighs, the hips.

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And then slowly tucking
the chin to roll it back up.

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Lovely.
Okay, oh okay, my love.

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Now we're gonna 
come to seated with

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the legs out in front. 
Here, buddy.

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Come here, come on. Oh!
Come on, come over here.

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Come here. Come here!
Come here. (Benji yawns)

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(laughs) Alright, 
I'm gonna roll with it.

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Let's roll with it.

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So seated with
the legs out in front.

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Inhale, reach for the sky.

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And exhale, Paschimottanasana.

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So navel draws in,

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we think up and over,
slowly coming forward.

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Now this is a great posture to
recruit your pillow or one of

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your pillows so that you can

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find a little bit of 
rest in the forehead.

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Like so.

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Take a second to 
find a version of this

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seated Forward Fold 
that rocks your world today.

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And then stay with it a bit.

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A couple breaths in and out,
in and out, in and out.

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Notice how

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the breath has
a rise and expansion to it.

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And then the exhale is
an opportunity to melt.

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Melt any tension,

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soften anything 
that's gripping or holding.

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And we're talking muscles
but we're also talking energy.

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Anything that we've 
been holding on to that

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it might be time

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to allow to melt away.

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It served its purpose.

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We can say
thank you and let go.

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Keep the feet flexed here
as you tuck the chin into the

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chest and slowly
begin to roll up.

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00:14:53,619 --> 00:14:56,799
And then we're gonna
slowly come onto our backs.

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We're gonna skip
the roll down today.

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So you can do the
core roll down if you want.

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Otherwise, we're gonna 
come onto our backs.

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Let's have our blanket
and anything we brought handy.

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And then when you get there,

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we're gonna keep 
the left leg extended.

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You're gonna bring the
right knee up and then slowly

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sending the right
foot towards the sky.

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We're gonna 
interlace the fingertips

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behind the back of the thigh.

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Remember we're
avoiding the back of the knee.

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So back of the thigh or

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all the way behind the calf.

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You're welcome to grab the big
toe with your index finger and

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thumb if that is suitable for
your body today but if you're

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doing that make sure that
shoulder's not being pulled

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too far out of socket.

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You want to be able to
drop that shoulder down,

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in my opinion.

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To keep the shoulders 
nice and leveled here.

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Pull the right hip crease down.

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Keep the left leg heavy.

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00:16:13,982 --> 00:16:18,478
And then we're gonna 
point both toes, point both,

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and flex.

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I'm keeping my left leg heavy
today, but you can, of course,

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let that left leg hover 
if you just want a little

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core activation, a little
more core activation.

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Now bend the left knee,

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we're gonna cross 
the right ankle over

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the top of the left thigh, 
Reclined Pigeon.

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So let the sternum melt
down into the earth.

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Keep the shoulders 
relaxed and then find your

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One-Legged King Pigeon here
or One-Legged Reclined Pigeon,

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excuse me, with the feet flexed.

250
00:17:05,921 --> 00:17:09,880
Keep the skin of the face soft
and then maybe today we invite

251
00:17:09,880 --> 00:17:12,890
a little soft rocking.

252
00:17:14,195 --> 00:17:17,067
Massaging the sacrum

253
00:17:17,067 --> 00:17:22,116
as you squeeze 
the legs up towards

254
00:17:23,527 --> 00:17:25,388
the chest.

255
00:17:28,418 --> 00:17:32,349
Each inhalation an opportunity

256
00:17:32,349 --> 00:17:34,343
to feel a little expansion,

257
00:17:34,343 --> 00:17:39,196
a little rise, a little wave.

258
00:17:39,196 --> 00:17:40,975
And each time we exhale,

259
00:17:40,975 --> 00:17:44,234
an opportunity to soften

260
00:17:44,234 --> 00:17:47,937
and let anything that's

261
00:17:47,937 --> 00:17:51,020
no longer 
serving you melt away.

262
00:17:55,642 --> 00:17:59,461
Great, release, uncross,

263
00:17:59,461 --> 00:18:01,319
and we're gonna 
just switch sides.

264
00:18:01,319 --> 00:18:04,630
So extend the right leg 
out long, flex the foot,

265
00:18:04,630 --> 00:18:07,959
send the left toes 
up towards the sky,

266
00:18:07,959 --> 00:18:11,956
find your hamstring 
stretch

267
00:18:13,575 --> 00:18:15,938
on this side.

268
00:18:20,779 --> 00:18:23,640
Maybe close your eyes
if they're not already.

269
00:18:23,640 --> 00:18:26,190
Relax your shoulders.

270
00:18:33,247 --> 00:18:37,029
And then when you're ready,
pointing and flexing.

271
00:18:37,029 --> 00:18:39,799
Option to let
the right leg hover.

272
00:18:55,967 --> 00:18:59,636
And then bending the right knee,
crossing the left ankle

273
00:18:59,636 --> 00:19:01,559
over the top of
the right thigh.

274
00:19:01,559 --> 00:19:05,200
Excuse me, (laughs)
got really relaxed there.

275
00:19:05,200 --> 00:19:09,784
And finding that gentle rock
here, both feet are flexed.

276
00:19:09,784 --> 00:19:11,459
You can kind of 
use the left elbow

277
00:19:11,459 --> 00:19:15,264
to press into 
that left thigh, maybe.

278
00:19:17,660 --> 00:19:22,039
And the soft massaging of
the low back and sacrum here as

279
00:19:22,039 --> 00:19:25,880
you squeeze the legs
actively up towards the chest.

280
00:19:47,340 --> 00:19:52,250
And then we'll slowly unravel,
extend both legs out long,

281
00:19:52,250 --> 00:19:55,480
inhale, reach the arms all 
the way up and overhead

282
00:19:55,480 --> 00:20:00,316
for a nice full body stretch.

283
00:20:00,316 --> 00:20:02,920
You can point
and flex the feet.

284
00:20:02,920 --> 00:20:07,240
One more time, 
inhale in, full body stretch.

285
00:20:09,339 --> 00:20:12,519
And exhale to 
slowly bring the hands

286
00:20:12,519 --> 00:20:14,559
all the way back 
down to your side.

287
00:20:14,559 --> 00:20:18,984
So I'm gonna give you a
couple options here at the end.

288
00:20:18,984 --> 00:20:23,407
We can come right into a
Reclined Cobbler's Pose,

289
00:20:23,407 --> 00:20:24,659
soles of the feet together,

290
00:20:24,659 --> 00:20:27,209
or we're gonna take a 
twist before we do that.

291
00:20:27,209 --> 00:20:28,504
So if you're down for a twist,

292
00:20:28,504 --> 00:20:31,009
if you're just ready 
to be in stillness,

293
00:20:31,009 --> 00:20:34,833
allowing gravity
and breath to kind of

294
00:20:34,833 --> 00:20:39,475
open the hips, then straight
to Cobbler's Pose you go.

295
00:20:39,475 --> 00:20:44,085
Otherwise, we'll hug the knees
into the chest, inhale in.

296
00:20:44,085 --> 00:20:48,806
Exhale, melt the legs 
to one side, any side,

297
00:20:48,806 --> 00:20:51,539
turn the head in 
the opposite direction.

298
00:20:53,511 --> 00:20:56,519
Everyone, close your eyes.

299
00:20:56,519 --> 00:20:57,942
Breathe in.

300
00:20:59,627 --> 00:21:02,134
And breathe out.

301
00:21:02,134 --> 00:21:07,593
If you're in the twist,
slowly melt it back to center

302
00:21:07,593 --> 00:21:10,576
and take it on 
to the other side.

303
00:21:13,400 --> 00:21:18,960
Maybe turning the head
in the opposite direction.

304
00:21:18,960 --> 00:21:22,680
If you're in Cobbler's Pose,
breathe into your belly.

305
00:21:24,935 --> 00:21:30,174
Everyone let the
weight of your legs be heavy.

306
00:21:39,505 --> 00:21:44,283
Reclined twisters, 
melt it back to center

307
00:21:44,283 --> 00:21:47,685
and let's all meet
for a moment or two in

308
00:21:47,685 --> 00:21:51,575
Reclined Cobbler's Pose.
So knees are wide,

309
00:21:51,575 --> 00:21:56,559
soles of the 
feet press together.

310
00:22:03,266 --> 00:22:08,039
Activating that parasympathetic
nervous system today.

311
00:22:08,039 --> 00:22:09,839
Inhale in through the nose.

312
00:22:12,501 --> 00:22:14,677
And sigh it out
with a little sound.

313
00:22:14,677 --> 00:22:16,372
(sighs)

314
00:22:19,274 --> 00:22:22,160
I know it can be a
little shy in the beginning

315
00:22:22,160 --> 00:22:25,079
but let's try it again
in case you want to join in.

316
00:22:25,079 --> 00:22:27,340
Inhale through the nose.

317
00:22:30,571 --> 00:22:32,160
This one's for the
people in the back.

318
00:22:32,160 --> 00:22:34,459
(sighs loudly)

319
00:22:37,289 --> 00:22:40,759
One more time,
inhale in through the nose.

320
00:22:43,233 --> 00:22:44,890
Sigh it out.
(sighs)

321
00:22:46,603 --> 00:22:49,319
Melting the weight 
of your shoulders down.

322
00:22:53,744 --> 00:22:56,599
And then we'll
take a second here,

323
00:22:56,599 --> 00:22:58,039
you can stay
exactly where you are.

324
00:22:58,039 --> 00:23:02,079
Maybe grab your blanket 
and put it on the hips.

325
00:23:02,079 --> 00:23:04,015
This is a nice option 
here if you want to

326
00:23:04,015 --> 00:23:06,329
stay in Cobbler's Pose.

327
00:23:06,329 --> 00:23:11,779
Or you can go full burrito and
take a second, wrap yourself

328
00:23:11,779 --> 00:23:16,680
in your blanket depending
on where and when you're

329
00:23:16,680 --> 00:23:21,539
practicing this it might
be a little chilly so you can

330
00:23:21,539 --> 00:23:25,350
slowly take a second
to get situated here.

331
00:23:27,523 --> 00:23:30,047
I'm gonna go full burrito.

332
00:23:32,413 --> 00:23:37,559
And I'm gonna go both pillows
under the backs of the knees,

333
00:23:39,504 --> 00:23:42,635
if Benji will allow me.

334
00:23:45,143 --> 00:23:47,960
And this is yoga.

335
00:23:47,960 --> 00:23:50,848
This is our yoga. Right?

336
00:23:50,848 --> 00:23:54,126
Listening and responding.

337
00:23:54,126 --> 00:23:58,039
Not doing what somebody else
tells you to do necessarily

338
00:23:58,981 --> 00:24:01,510
but listening to
your body and responding.

339
00:24:04,644 --> 00:24:07,119
Take a second to get set up and
I cannot stress enough if you

340
00:24:07,119 --> 00:24:08,659
didn't bring props or
you don't have anything,

341
00:24:08,659 --> 00:24:12,639
you don't need that to
find what feels good.

342
00:24:12,639 --> 00:24:14,259
You can snuggle 
the shoulder blades

343
00:24:14,259 --> 00:24:17,254
underneath your heart space.

344
00:24:18,409 --> 00:24:23,282
You can start to 
breathe in for four,

345
00:24:23,282 --> 00:24:27,209
hold for four, 
out for four,

346
00:24:27,209 --> 00:24:29,440
finding a little box breath.

347
00:24:32,574 --> 00:24:35,447
You can bring the index
finger and thumb together

348
00:24:35,447 --> 00:24:37,580
for a little mudra.

349
00:24:38,747 --> 00:24:41,279
Arms maybe
resting at your sides.

350
00:24:43,948 --> 00:24:47,250
Or you can bring 
the hands to your body.

351
00:24:47,250 --> 00:24:50,107
Maybe on the belly or the heart.

352
00:24:56,084 --> 00:24:59,114
Now let's breathe in together.

353
00:24:59,114 --> 00:25:01,612
Deeply in through the nose.

354
00:25:04,513 --> 00:25:06,129
And as you exhale here,

355
00:25:06,129 --> 00:25:09,160
allow the full 
weight of your body

356
00:25:09,160 --> 00:25:11,853
to melt into the earth.

357
00:25:18,957 --> 00:25:21,988
Eyes are closed

358
00:25:21,988 --> 00:25:26,931
and we take a real,
solid beautiful moment here

359
00:25:26,931 --> 00:25:31,951
to breathe easy and chill.

360
00:25:47,200 --> 00:25:51,780
Scanning the body for
any areas where you might be

361
00:25:51,780 --> 00:25:56,011
unconsciously holding, 
clenching,

362
00:25:56,011 --> 00:25:59,626
tightening, carrying.

363
00:26:02,967 --> 00:26:06,224
If you come across 
any sensation like that,

364
00:26:06,224 --> 00:26:08,789
see if you can let it melt.

365
00:26:10,632 --> 00:26:14,710
And this is a practice that,
again, we can never really

366
00:26:14,710 --> 00:26:19,259
know the full value,
full impact but when I started

367
00:26:19,259 --> 00:26:24,480
doing this in my Shavasana and
even in the asana on the mat,

368
00:26:24,480 --> 00:26:28,680
I started noticing how often
I was doing it off the mat.

369
00:26:30,801 --> 00:26:36,160
Before bed, just melting my
own tension by simply noticing

370
00:26:37,353 --> 00:26:41,510
that I was gripping 
or holding, tightening.

371
00:26:46,877 --> 00:26:50,233
We'll take a quiet
moment now to rest.

372
00:26:54,147 --> 00:26:59,118
Allowing ourselves to 
just simply be here present

373
00:26:59,118 --> 00:27:01,230
with what is.

374
00:27:56,056 --> 00:27:59,783
And as you're ready,

375
00:27:59,783 --> 00:28:04,680
slowly begin to 
bring some awareness

376
00:28:04,680 --> 00:28:06,928
back to your fingers and toes

377
00:28:06,928 --> 00:28:10,720
by maybe giving 
them a little wiggle.

378
00:28:13,201 --> 00:28:15,550
Soft, easy movement.

379
00:28:16,811 --> 00:28:19,599
And allow that 
soft, easy movement

380
00:28:19,599 --> 00:28:24,779
to inspire a soft 
and gentle gestures.

381
00:28:24,779 --> 00:28:26,729
Whatever they may be for you.

382
00:28:26,729 --> 00:28:31,463
Any little moves 
that would feel good

383
00:28:31,463 --> 00:28:35,105
as you begin to 
wake up the body here.

384
00:28:40,266 --> 00:28:42,366
And when you're ready, 
draw the palms together

385
00:28:42,366 --> 00:28:44,780
and hands up to third eye.

386
00:28:44,780 --> 00:28:47,799
The melting practice
is such a beautiful one.

387
00:28:47,799 --> 00:28:51,829
It's wonderful to 
relax and to unwind

388
00:28:51,829 --> 00:28:55,660
but to also catch yourself,

389
00:28:55,660 --> 00:28:59,158
notice when you're holding, 
gripping, carrying tension

390
00:28:59,158 --> 00:29:04,615
that with one or two 
or three simple acts of

391
00:29:04,615 --> 00:29:07,360
awareness, of love, of self-care

392
00:29:07,360 --> 00:29:12,848
you can mindfully let it go.

393
00:29:17,023 --> 00:29:21,681
Inhale in deeply to close this,

394
00:29:21,681 --> 00:29:24,897
dare I say, delicious practice.

395
00:29:28,665 --> 00:29:32,411
Thanks everyone, we'll see 
you back here tomorrow.

396
00:29:33,709 --> 00:29:36,040
Get ready to move again.

397
00:29:37,880 --> 00:29:40,822
Thank you.
Take good care.

398
00:29:43,103 --> 00:29:46,478
(light music)