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- Hello everyone,

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welcome to Center 
Your 30 Day Yoga Journey.

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It's Day 9, Corazón,

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a heart centering practice.

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Let's get started.

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(light music)

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Okay, wonderful.

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Let's begin in a seat.

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And we're gonna take the
left hand to the heart

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or the chest, 
right hand on top.

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And take a moment here 
to sit up nice and tall,

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relax your shoulders.

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And if it's all right with you,
we're gonna drop right in.

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So take a deep
breath in through the nose.

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And a long exhale
out through the mouth.

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Sit up a little taller.

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Inhale in through the nostrils.

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Deep full breath and
exhale out through the mouth.

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And one more just like that.

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Let this one be
a cleansing breath,

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whatever that means to you.
Big inhale.

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And exhale, let it go.

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Beautiful.

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Drop your chin to your chest,
the head to the heart,

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breathe in.

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This time keep the lips sealed.
Breathe out.

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Breathe in.

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And breathe out.

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One more time just like that.

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Breathe in.

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And release.

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Beautiful.

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You can release the hands,
lift the head, open your eyes and

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let's come
forward to all fours.

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We're gonna come to
Puppy Posture or Anahatasan,

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Heart-to-Earth Pose.

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So let's start in Tabletop.

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Then from here you're gonna
just replace your hands,

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where your hands are placed, 
with your elbows.

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So you wanna stack the
elbow joint and the shoulder.

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Palms come out in front,
spread the fingertips wide.

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Then keep the forearms
exactly where they are.

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So we have two
parallel lines here.

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And we're just
gonna walk the knees back.

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Walk the knees 
back bit by bit

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until the heart melts 
down towards the mat.

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Breathe.

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You got to bring
the breath here today.

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Feel this deep stretch,

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this lovely opening in the

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shoulders as the heart
melts down towards the earth.

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If the forehead
makes it to the mat, great.

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If not, no worries.
Just grip through your knuckles

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and your fingertips 
for a little stability.

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Everyone think about 
rocking your tailbone up,

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up towards the sky.

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And then just 
remembering to kind of

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pay attention 
to the details here.

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Fingertips spreading,
toes pointing straight back.

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Inhale in deeply here.

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And exhale to release.

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Nice.

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Now keep the feet 
pressing down on the earth,

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claw through the fingertips, 
inhale in.

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Exhale, draw the navel up
and from your center,

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whatever that means to you.

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That's why we're here playing
around with what that means.

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Navel draws up and in and
from center, we're gonna slowly

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press into our foundation 
and slide through to the hips

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and the belly, kissing the earth.

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Adjust a little bit so
your elbows can stay underneath

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your shoulders here.

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And boom, 
we're in the Sphinx Pose.

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Press into the
tops of the feet.

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Engage the quads a bit
by lifting the kneecaps.

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And then you're gonna tug just
gently, don't need to force

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this too hard, but just
pressing into the palms we're

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gonna tug the elbows back
gently to see if we can grow a

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little bit more open
in the heart center here.

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Lovely. 
If you're feeling any stress

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or tension in the 
back of the neck,

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just tuck the chin slightly.

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I'm feeling alright here today,
but there are other days where

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I need to tuck the chin.

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Nice, and then draw 
a line with your nose

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past your right shoulder.

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I'm keeping that active
tug back of the elbows here.

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Imagine someone's 
maybe giving you

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a little smooch on 
the left side of your neck.

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Why not?

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

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just drawing a line with your
nose past your left shoulder.

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Should feel a nice, 
deep stretch in

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the right side of 
your neck here.

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Lovely.
Bring it back to center.

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We're gonna interlace 
the fingertips here,

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curl the toes under, 
inhale in.

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Exhale, lift the knees.

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Send the heels back.

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Just waking up the core here.

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Navel draws up and in.

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Low ribs hug in.

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Forearm Plank for three.

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Breathe deep, you got this.

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Two and one.

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Great. Slowly lower all
the way back down.

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You're gonna draw the hands
now underneath the shoulders.

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Squeeze the elbows in,
press into the tops of the feet

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firmly, and inhale, 
rise up, Cobra.

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So think of this as a spinal
extension rather than trying

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to force yourself into 
this Cobra shape that

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you may have seen before.

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Focus on the sensation,

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rooting down 
through the pubic bone,

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maybe hugging those low ribs in,
drawing the navel in and up

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if you've been 
practicing a while.

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Lengthening the 
crown of the head.

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Strengthening the back.

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Beautiful, slowly release that.

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We're gonna 
press up to all fours

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and take Cat-Cow.

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Finding a little flow
here with your breath.

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Focusing on the
heart center today.

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No doubt so maybe as you

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move through
this gesture, this dance,

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this spinal flexion, think about
moving from your heart center.

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So heart open here in Cow and
then heart really lifting up

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in the spine kind of 
follows suit as you move

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from this energy center

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in the middle of your chest.

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Now slowly make your
way to Downward Facing Dog.

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Hips up high and back stretch,
breathe deep.

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Maybe you start to bend the
knees if you haven't already.

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Maybe you start to incorporate
a little wave in the spine.

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And then when you're ready,

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we're gonna bring the right foot
all the way up to our lunge

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and lower the back knee down.

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Take a second here with the
fingertips on the mat to just

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find some soft, easy
movement, to stretch it out.

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Find your alignment.

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Front knee over front ankle.

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You might even walk 
that back knee back a bit

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if you want 
a little deeper stretch.

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Then before you
come up, engage,

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lift the pelvic floor, 
draw the navel in.

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Hug the low ribs 
back just a bit

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and then we'll slowly come up,

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pressing into all four corners 
of that front foot strongly.

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Interlace the fingertips 
behind the back,

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draw the knuckles down

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as you open
up through the chest.

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Root down
through that back leg.

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Press firmly through that 
front foot and slow and steady,

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you might tuck the chin 
and slowly lift it up,

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lifting the heart up 
towards the sky.

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Drawing the 
shoulder blades together,

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take a deep breath in.

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And exhale to release.

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We're gonna just
send that right foot back.

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Come to all fours.
Deep breath in.

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Long breath out to make your
way to Downward Facing Dog.

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Man, I've got
the best view here.

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Benji-view.

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When you're ready, step
the left foot all the way up.

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Lower the right knee down.

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Take a second here.

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Sway a little side to side.

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Find what feels good.

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Stack the bones.

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Maybe walk the right knee back
for a little deeper stretch.

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And then again, before you
lift up, find that connection.

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Pelvic floor lifts, 
navel draws in,

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low ribs hug in just a
bit and then from there,

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we squeeze the inner thighs
to the midline and we're gonna

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take the bind this time
with the opposite thumb on top.

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So the one that feels funky.

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A little yoga for the brain.
Draw the knuckles down.

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Open up through the chest.

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Draw the
shoulder blades together.

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Root firmly
through that back leg.

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Continue to draw 
the navel in and up,

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engaging the 
muscles of the low abs.

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Option to tuck the chin
and then slowly rise up.

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Lifting the chin,
opening up through the throat.

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Lifting the sternum,
the heart to the sky.

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Continue to breathe.

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We'll release the bind.

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Come all the way back down.

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Plant the palms.

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Bring the knees together,
really together here.

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Half Plank.

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Crown of the head 
reaches forward. Inhale in.

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Exhale, just bend the elbows
halfway and then lift it up.

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Bend the elbows halfway.

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Lift it up.

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Bend the elbows halfway.

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Lift it up.
Two more.

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Bend the elbows.

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Press and lift.
Last one.

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Lovely.

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Then we'll take it back 
to Downward Facing Dog.

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Make your way
there nice and slow.

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When you get there,

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take the deepest breath 
you've taken all day.

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In and as you exhale out,

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melting the heart towards 
the tops of the thighs.

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Beautiful.
Bend the knees.

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Inhale, carve a line
with your nose, look forward.

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Exhale, make your 
way to the top,

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Forward Fold at the 
head of your mat.

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Toes pointing forward, 
let it all hang.

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Take any soft easy
movement here that feels good.

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So it could just be a
couple big breaths allowing

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the inhale to move you.
The exhale to move you.

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Or you can grab opposite elbow.

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Maybe shake the head 
a little yes, a little no.

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And when you're ready, 
we'll bend the knees generously,

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root down through the feet and

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slowly begin to 
roll it up to standing.

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Root down through your feet.

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Stack up through the spine.

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And you know what to do here.

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Invite a big lift
in your heart center.

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Close your eyes.

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If you feel a little too wobbly
with the eyes closed here,

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you can just soften your
gaze down past your nose,

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you know that.

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Alright, now the
mantra here is "I am safe."

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Take it or leave it.
You know, just heart work

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can't hurt to cover your bases.
(chuckles)

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But in all seriousness,

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there's an invitation here 
to whisper, "I am safe."

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I am safe.

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Alright, reach the
fingertips up towards the sky.

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Interlace the fingertips,
knuckles draw up as you reach

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up towards the heavens here.

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You're gonna bend your knees,
you're going to slide just the

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left foot
behind your right heel.

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You can peek at
me if you need to.

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Then we're gonna kind of curtsy
here and send the knuckles

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over towards the right side.

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Feel that lengthening
in your left side waist.

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Spine is neutral here.

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And then bring it back
up to center, Tadasana.

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And then we'll bend the knees,

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slide the right toes
behind the left heel.

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And when you're ready, begin
to bend deeply, a little curtsy

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as you send the
knuckles towards the left.

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And then we'll come back
to center, release the bind,

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inhale, look up.

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Wiggle the fingertips 
as you exhale,

252
00:14:42,284 --> 00:14:45,120
bring it all the way down,
Forward Fold.

253
00:14:45,120 --> 00:14:46,679
Inhale, halfway lift.

254
00:14:46,679 --> 00:14:49,960
Palms on shins, thighs, 
or you can take airplane arms.

255
00:14:51,161 --> 00:14:54,279
And then exhale, soften, fold.

256
00:14:55,282 --> 00:14:56,490
Beautiful.

257
00:14:56,490 --> 00:14:58,399
From here, we're gonna,
fingertips come to the mat,

258
00:14:58,399 --> 00:15:01,679
we're gonna step the left
foot back, left foot back.

259
00:15:01,679 --> 00:15:03,440
Pivot on the back foot.

260
00:15:03,440 --> 00:15:04,919
Bend the front knee.

261
00:15:04,919 --> 00:15:06,279
Strong legs.

262
00:15:06,279 --> 00:15:08,200
Take your left hand
to your left inner thigh.

263
00:15:08,200 --> 00:15:12,159
Give it a little pat to see
if you can help invite it to

264
00:15:12,159 --> 00:15:13,320
engage a little more.

265
00:15:13,320 --> 00:15:15,440
Press into the outer
edge of that back foot,

266
00:15:15,440 --> 00:15:17,330
draw up from the arch.

267
00:15:18,284 --> 00:15:21,789
Good. Then from here, 
hands can come to the waistline

268
00:15:21,789 --> 00:15:24,950
and with the strong legs, 
with this deep bend in the

269
00:15:24,950 --> 00:15:28,239
front knee and strong legs, 
you're gonna slowly press up,

270
00:15:28,239 --> 00:15:32,919
power up to a little Warrior I
with the hands on the waist.

271
00:15:34,669 --> 00:15:36,320
Beautiful.
Find length in the spine.

272
00:15:36,320 --> 00:15:38,408
So this area that 
we just lengthened,

273
00:15:38,408 --> 00:15:40,639
lift up out of the waistline here.

274
00:15:40,639 --> 00:15:43,268
Keep that deep
bend in the front knee.

275
00:15:43,268 --> 00:15:44,632
Alright, then we're gonna swim

276
00:15:44,632 --> 00:15:47,279
the fingertips forward, 
around and back.

277
00:15:47,279 --> 00:15:50,719
Interlace, knuckles draw down.

278
00:15:50,719 --> 00:15:52,200
We open up through the chest.

279
00:15:52,200 --> 00:15:54,801
Big breath here, inhale.

280
00:15:54,801 --> 00:15:56,559
Exhale, navel draws in.

281
00:15:56,559 --> 00:15:58,480
We pull the
right hip crease back.

282
00:15:58,480 --> 00:16:01,930
Left foot stays super strong.

283
00:16:01,930 --> 00:16:03,758
Back leg, super strong

284
00:16:03,758 --> 00:16:06,621
as we lengthen the crown
of the head forward here.

285
00:16:07,502 --> 00:16:10,260
Great. Pause here, breathe.

286
00:16:10,260 --> 00:16:12,329
Hug the low ribs in.

287
00:16:12,329 --> 00:16:15,821
Then stay here, or you
can continue the journey down,

288
00:16:15,821 --> 00:16:17,569
Humble Warrior.

289
00:16:17,569 --> 00:16:21,263
Knuckles reaching
actively up towards the sky.

290
00:16:21,263 --> 00:16:25,440
Crown of the head
down towards the earth.

291
00:16:25,440 --> 00:16:27,399
Inhale in deeply here.

292
00:16:27,399 --> 00:16:29,240
Stay for the exhale.

293
00:16:31,343 --> 00:16:33,270
Good, inhale in again.

294
00:16:34,638 --> 00:16:37,799
This time on your exhale,
navel draws up from center.

295
00:16:37,799 --> 00:16:40,480
We begin to lift,
press into the feet firmly.

296
00:16:40,480 --> 00:16:43,482
Keep that front 
knee bent as you lift

297
00:16:43,482 --> 00:16:46,733
your heart up 
towards the sky. Beautiful.

298
00:16:47,855 --> 00:16:50,559
Release the bind,
inhale, reach for the sky.

299
00:16:50,559 --> 00:16:51,920
Warrior I.

300
00:16:51,920 --> 00:16:54,901
Exhale, bring it 
all the way down.

301
00:16:54,901 --> 00:16:58,279
Plant the palms and
step it back to Plank Pose.

302
00:16:58,279 --> 00:16:59,725
Breathe in here.

303
00:16:59,725 --> 00:17:03,009
On an exhale, send the 
hips up high and back,

304
00:17:03,009 --> 00:17:05,000
Downward Facing Dog.

305
00:17:06,120 --> 00:17:07,499
Inhale in.

306
00:17:09,194 --> 00:17:12,079
And exhale out.

307
00:17:12,079 --> 00:17:15,079
Good. Inhale to step
the left foot forward.

308
00:17:15,702 --> 00:17:17,319
Pivot on the back foot.

309
00:17:17,319 --> 00:17:18,680
Strong legs.

310
00:17:18,680 --> 00:17:21,199
Take the right hand, 
pat the right inner thigh

311
00:17:21,199 --> 00:17:23,960
just to engage that muscle.
Lift that knee cap.

312
00:17:23,960 --> 00:17:26,649
Press into the outer
edge of the back foot.

313
00:17:26,649 --> 00:17:29,329
Draw energy up from the arch.

314
00:17:29,329 --> 00:17:31,240
Front knee is in
a deep bend here.

315
00:17:31,240 --> 00:17:34,480
Hands come to the waistline 
and we'll slowly rise up

316
00:17:34,480 --> 00:17:37,042
pressing into all four
corners of the feet.

317
00:17:37,042 --> 00:17:39,943
Pull the left hip crease back.

318
00:17:39,943 --> 00:17:42,580
Draw the navel slightly in.

319
00:17:42,580 --> 00:17:46,290
Press firmly into the back foot,
relax your shoulders.

320
00:17:46,290 --> 00:17:48,319
Then we'll send
the fingertips forward.

321
00:17:48,319 --> 00:17:50,720
Spread the
fingertips around and back.

322
00:17:50,720 --> 00:17:52,880
Swimming the
arms into the bind.

323
00:17:52,880 --> 00:17:54,929
This time,
opposite thumb on top.

324
00:17:54,929 --> 00:17:58,720
Knuckles draw down as we open
the heart up towards the sky.

325
00:17:58,720 --> 00:18:01,299
Deep breath in.

326
00:18:01,299 --> 00:18:04,839
On the exhale, find that
contraction so the navel draws

327
00:18:04,839 --> 00:18:08,480
in to support the back as
we send the heart forward.

328
00:18:08,480 --> 00:18:12,071
Imagine you're peering 
into a little pond,

329
00:18:12,071 --> 00:18:14,079
a little body of water here.

330
00:18:14,079 --> 00:18:15,634
Crown of the head 
reaching forward,

331
00:18:15,634 --> 00:18:20,400
that back extension that 
we've been playing with here.

332
00:18:22,396 --> 00:18:26,599
And then you can stay here
looking into your reflection

333
00:18:26,599 --> 00:18:30,410
in the pond or we'll continue
the journey down if it feels

334
00:18:30,410 --> 00:18:32,001
right in your body today,

335
00:18:32,001 --> 00:18:34,330
crown of the head 
reaching towards the earth,

336
00:18:34,330 --> 00:18:36,920
knuckles all the way up 
towards the heavens.

337
00:18:37,887 --> 00:18:40,519
So I'm not collapsing 
into my bones here.

338
00:18:40,519 --> 00:18:45,312
I'm lifting, finding that
connection through my core.

339
00:18:50,387 --> 00:18:52,113
Inhale in.

340
00:18:53,274 --> 00:18:55,633
Stay for the exhale.

341
00:18:56,385 --> 00:18:58,240
You got this.
Inhale in.

342
00:19:00,133 --> 00:19:02,200
Exhale to rise.

343
00:19:02,200 --> 00:19:03,599
Remember your root practice.

344
00:19:03,599 --> 00:19:06,759
Root down to rise up.

345
00:19:08,294 --> 00:19:10,990
Nice. With control, 
release the bind.

346
00:19:10,990 --> 00:19:13,610
Let's send the fingertips up,
Warrior I.

347
00:19:15,546 --> 00:19:19,359
And then exhale to bring it all
the way back down to the earth.

348
00:19:19,359 --> 00:19:23,160
Plant the palms, step it back,
Plank Pose.

349
00:19:23,160 --> 00:19:25,070
Deep breath in.

350
00:19:26,000 --> 00:19:28,462
Hips up high and 
back as you breathe out,

351
00:19:28,462 --> 00:19:30,310
Downward Facing Dog.

352
00:19:34,538 --> 00:19:35,440
Relax your jaw.

353
00:19:35,440 --> 00:19:37,599
Soften through
the skin of the face.

354
00:19:37,599 --> 00:19:39,839
Take one more
deep breath in here.

355
00:19:39,839 --> 00:19:42,279
Send weight into the
lower half of your body.

356
00:19:42,279 --> 00:19:44,130
Press into your knuckles.

357
00:19:46,370 --> 00:19:50,759
And then a slow descend of
the knees to kiss the earth.

358
00:19:50,759 --> 00:19:52,509
Bring the knees wide.

359
00:19:53,644 --> 00:19:57,359
Feet come in and we'll send the
hips back as we melt the heart,

360
00:19:58,679 --> 00:20:01,459
Extended Child's Pose.

361
00:20:03,087 --> 00:20:06,249
Alright, rest your sweet heart.

362
00:20:06,249 --> 00:20:07,920
Inhale lots of love in.

363
00:20:10,301 --> 00:20:11,609
And lots of love out.

364
00:20:11,609 --> 00:20:14,079
We're nearing the
closing of this practice.

365
00:20:14,079 --> 00:20:17,400
So close your eyes and see
if you can soften your heart.

366
00:20:17,400 --> 00:20:20,733
Again, if the mantra 
or the affirmation,

367
00:20:20,733 --> 00:20:24,079
"I am safe," is helpful,

368
00:20:24,079 --> 00:20:25,832
maybe quietly 
whisper it to yourself

369
00:20:25,832 --> 00:20:28,119
or maybe quietly whisper 
it to yourself anyway.

370
00:20:28,119 --> 00:20:31,104
Just see what happens.

371
00:20:35,142 --> 00:20:38,856
The mat is such 
a beautiful place

372
00:20:41,222 --> 00:20:44,350
where we can merge the

373
00:20:45,727 --> 00:20:49,532
conscious with the unconscious.

374
00:20:51,930 --> 00:20:56,440
Press into the hands, lift your
sweet heart all the way back up.

375
00:20:56,440 --> 00:20:59,203
Walk the knees together.

376
00:20:59,203 --> 00:21:02,230
And take the legs 
to one side, any side,

377
00:21:02,230 --> 00:21:04,290
so you can come 
through to a seat.

378
00:21:07,688 --> 00:21:10,030
Inch your way to the 
top of your mat a bit

379
00:21:10,030 --> 00:21:12,400
so you can point the toes.
We're gonna do our roll down.

380
00:21:12,400 --> 00:21:15,762
So send your fingertips forward,
knuckles forward.

381
00:21:15,762 --> 00:21:17,471
Squeeze the legs 
and we're gonna start

382
00:21:17,471 --> 00:21:19,815
with the tailbone scooping.

383
00:21:19,815 --> 00:21:20,999
Navel draws in.

384
00:21:20,999 --> 00:21:24,259
So if your belly or your
muscles of the belly are kind

385
00:21:24,259 --> 00:21:26,579
of protruding you want to
try to draw them in here

386
00:21:26,579 --> 00:21:29,200
as you roll slowly down.

387
00:21:32,605 --> 00:21:36,406
And then we'll come
all the way to release.

388
00:21:36,406 --> 00:21:38,839
Bring the feet
as wide as the mat.

389
00:21:38,839 --> 00:21:42,680
Turn your gaze to the screen
just to look where Benji has

390
00:21:42,680 --> 00:21:45,949
decided to lay today (laughs).

391
00:21:45,949 --> 00:21:48,740
And then bring your left hand
to your heart and your right

392
00:21:48,740 --> 00:21:53,359
hand to your belly and
your head back to center.

393
00:21:53,359 --> 00:21:54,950
Close your eyes.

394
00:22:00,173 --> 00:22:01,977
Inhale deeply.

395
00:22:03,881 --> 00:22:07,652
Exhale out through 
the mouth, let it go.

396
00:22:10,810 --> 00:22:12,935
On your next inhale,

397
00:22:12,935 --> 00:22:17,160
see if you can feel 
the belly expand as

398
00:22:17,160 --> 00:22:19,940
you breathe deeply in.

399
00:22:19,940 --> 00:22:21,729
And then just when 
you've filled the belly,

400
00:22:21,729 --> 00:22:24,956
see if you can now fill 
this area of the chest,

401
00:22:24,956 --> 00:22:27,649
your heart center, 
with breath as well.

402
00:22:29,151 --> 00:22:32,183
And then let it all go.

403
00:22:32,183 --> 00:22:33,540
We'll try that twice more.

404
00:22:33,540 --> 00:22:36,160
So you inhale
first fill the belly.

405
00:22:39,747 --> 00:22:41,766
Now the chest, 
the heart center,

406
00:22:41,766 --> 00:22:43,600
fill, fill, fill, inhale.

407
00:22:44,729 --> 00:22:46,705
And then let it all go.

408
00:22:48,224 --> 00:22:50,533
And one more just like that.

409
00:22:50,533 --> 00:22:53,450
Inhale, fill the belly.

410
00:22:55,893 --> 00:22:59,460
Keep inhaling. The chest, 
the heart center fills.

411
00:23:00,497 --> 00:23:04,839
Expands, expands, expands,
and then let everything go.

412
00:23:08,861 --> 00:23:11,000
Glorious.
Relax everything.

413
00:23:11,000 --> 00:23:12,609
Soften.

414
00:23:12,609 --> 00:23:16,239
Let your breath
just flow nice and easy.

415
00:23:22,056 --> 00:23:24,217
Great work today.

416
00:23:24,217 --> 00:23:27,122
Slowly bring
the palms together.

417
00:23:27,122 --> 00:23:29,795
Thumbs up to the forehead.

418
00:23:33,056 --> 00:23:35,868
To the humble hearts club,

419
00:23:35,868 --> 00:23:39,128
to the wild hearts club,

420
00:23:39,128 --> 00:23:42,182
to the whole hearts club, 
love you guys.

421
00:23:42,182 --> 00:23:43,519
See you tomorrow.

422
00:23:43,519 --> 00:23:45,933
Let's take one
final breath in together.

423
00:23:47,935 --> 00:23:50,453
And out together.

424
00:23:50,453 --> 00:23:51,929
Namaste.

425
00:23:53,890 --> 00:23:57,171
(light music)