- Hello everyone,

welcome to Center 
Your 30 Day Yoga Journey.

It's Day 9, Corazón,

a heart centering practice.

Let's get started.

(light music)

Okay, wonderful.

Let's begin in a seat.

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

or the chest, 
right hand on top.

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

relax your shoulders.

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

So take a deep
breath in through the nose.

And a long exhale
out through the mouth.

Sit up a little taller.

Inhale in through the nostrils.

Deep full breath and
exhale out through the mouth.

And one more just like that.

Let this one be
a cleansing breath,

whatever that means to you.
Big inhale.

And exhale, let it go.

Beautiful.

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

breathe in.

This time keep the lips sealed.
Breathe out.

Breathe in.

And breathe out.

One more time just like that.

Breathe in.

And release.

Beautiful.

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

let's come
forward to all fours.

We're gonna come to
Puppy Posture or Anahatasan,

Heart-to-Earth Pose.

So let's start in Tabletop.

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

where your hands are placed, 
with your elbows.

So you wanna stack the
elbow joint and the shoulder.

Palms come out in front,
spread the fingertips wide.

Then keep the forearms
exactly where they are.

So we have two
parallel lines here.

And we're just
gonna walk the knees back.

Walk the knees 
back bit by bit

until the heart melts 
down towards the mat.

Breathe.

You got to bring
the breath here today.

Feel this deep stretch,

this lovely opening in the

shoulders as the heart
melts down towards the earth.

If the forehead
makes it to the mat, great.

If not, no worries.
Just grip through your knuckles

and your fingertips 
for a little stability.

Everyone think about 
rocking your tailbone up,

up towards the sky.

And then just 
remembering to kind of

pay attention 
to the details here.

Fingertips spreading,
toes pointing straight back.

Inhale in deeply here.

And exhale to release.

Nice.

Now keep the feet 
pressing down on the earth,

claw through the fingertips, 
inhale in.

Exhale, draw the navel up
and from your center,

whatever that means to you.

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

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

press into our foundation 
and slide through to the hips

and the belly, kissing the earth.

Adjust a little bit so
your elbows can stay underneath

your shoulders here.

And boom, 
we're in the Sphinx Pose.

Press into the
tops of the feet.

Engage the quads a bit
by lifting the kneecaps.

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

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

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

little bit more open
in the heart center here.

Lovely. 
If you're feeling any stress

or tension in the 
back of the neck,

just tuck the chin slightly.

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

I need to tuck the chin.

Nice, and then draw 
a line with your nose

past your right shoulder.

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

Imagine someone's 
maybe giving you

a little smooch on 
the left side of your neck.

Why not?

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

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

Should feel a nice, 
deep stretch in

the right side of 
your neck here.

Lovely.
Bring it back to center.

We're gonna interlace 
the fingertips here,

curl the toes under, 
inhale in.

Exhale, lift the knees.

Send the heels back.

Just waking up the core here.

Navel draws up and in.

Low ribs hug in.

Forearm Plank for three.

Breathe deep, you got this.

Two and one.

Great. Slowly lower all
the way back down.

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

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

firmly, and inhale, 
rise up, Cobra.

So think of this as a spinal
extension rather than trying

to force yourself into 
this Cobra shape that

you may have seen before.

Focus on the sensation,

rooting down 
through the pubic bone,

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

if you've been 
practicing a while.

Lengthening the 
crown of the head.

Strengthening the back.

Beautiful, slowly release that.

We're gonna 
press up to all fours

and take Cat-Cow.

Finding a little flow
here with your breath.

Focusing on the
heart center today.

No doubt so maybe as you

move through
this gesture, this dance,

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

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

in the spine kind of 
follows suit as you move

from this energy center

in the middle of your chest.

Now slowly make your
way to Downward Facing Dog.

Hips up high and back stretch,
breathe deep.

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

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

And then when you're ready,

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

and lower the back knee down.

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

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

Find your alignment.

Front knee over front ankle.

You might even walk 
that back knee back a bit

if you want 
a little deeper stretch.

Then before you
come up, engage,

lift the pelvic floor, 
draw the navel in.

Hug the low ribs 
back just a bit

and then we'll slowly come up,

pressing into all four corners 
of that front foot strongly.

Interlace the fingertips 
behind the back,

draw the knuckles down

as you open
up through the chest.

Root down
through that back leg.

Press firmly through that 
front foot and slow and steady,

you might tuck the chin 
and slowly lift it up,

lifting the heart up 
towards the sky.

Drawing the 
shoulder blades together,

take a deep breath in.

And exhale to release.

We're gonna just
send that right foot back.

Come to all fours.
Deep breath in.

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

Man, I've got
the best view here.

Benji-view.

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

Lower the right knee down.

Take a second here.

Sway a little side to side.

Find what feels good.

Stack the bones.

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

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

Pelvic floor lifts, 
navel draws in,

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

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

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

So the one that feels funky.

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

Open up through the chest.

Draw the
shoulder blades together.

Root firmly
through that back leg.

Continue to draw 
the navel in and up,

engaging the 
muscles of the low abs.

Option to tuck the chin
and then slowly rise up.

Lifting the chin,
opening up through the throat.

Lifting the sternum,
the heart to the sky.

Continue to breathe.

We'll release the bind.

Come all the way back down.

Plant the palms.

Bring the knees together,
really together here.

Half Plank.

Crown of the head 
reaches forward. Inhale in.

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

Bend the elbows halfway.

Lift it up.

Bend the elbows halfway.

Lift it up.
Two more.

Bend the elbows.

Press and lift.
Last one.

Lovely.

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

Make your way
there nice and slow.

When you get there,

take the deepest breath 
you've taken all day.

In and as you exhale out,

melting the heart towards 
the tops of the thighs.

Beautiful.
Bend the knees.

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

Exhale, make your 
way to the top,

Forward Fold at the 
head of your mat.

Toes pointing forward, 
let it all hang.

Take any soft easy
movement here that feels good.

So it could just be a
couple big breaths allowing

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

Or you can grab opposite elbow.

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

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

root down through the feet and

slowly begin to 
roll it up to standing.

Root down through your feet.

Stack up through the spine.

And you know what to do here.

Invite a big lift
in your heart center.

Close your eyes.

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

you can just soften your
gaze down past your nose,

you know that.

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

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

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

But in all seriousness,

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

I am safe.

Alright, reach the
fingertips up towards the sky.

Interlace the fingertips,
knuckles draw up as you reach

up towards the heavens here.

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

left foot
behind your right heel.

You can peek at
me if you need to.

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

over towards the right side.

Feel that lengthening
in your left side waist.

Spine is neutral here.

And then bring it back
up to center, Tadasana.

And then we'll bend the knees,

slide the right toes
behind the left heel.

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

as you send the
knuckles towards the left.

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

inhale, look up.

Wiggle the fingertips 
as you exhale,

bring it all the way down,
Forward Fold.

Inhale, halfway lift.

Palms on shins, thighs, 
or you can take airplane arms.

And then exhale, soften, fold.

Beautiful.

From here, we're gonna,
fingertips come to the mat,

we're gonna step the left
foot back, left foot back.

Pivot on the back foot.

Bend the front knee.

Strong legs.

Take your left hand
to your left inner thigh.

Give it a little pat to see
if you can help invite it to

engage a little more.

Press into the outer
edge of that back foot,

draw up from the arch.

Good. Then from here, 
hands can come to the waistline

and with the strong legs, 
with this deep bend in the

front knee and strong legs, 
you're gonna slowly press up,

power up to a little Warrior I
with the hands on the waist.

Beautiful.
Find length in the spine.

So this area that 
we just lengthened,

lift up out of the waistline here.

Keep that deep
bend in the front knee.

Alright, then we're gonna swim

the fingertips forward, 
around and back.

Interlace, knuckles draw down.

We open up through the chest.

Big breath here, inhale.

Exhale, navel draws in.

We pull the
right hip crease back.

Left foot stays super strong.

Back leg, super strong

as we lengthen the crown
of the head forward here.

Great. Pause here, breathe.

Hug the low ribs in.

Then stay here, or you
can continue the journey down,

Humble Warrior.

Knuckles reaching
actively up towards the sky.

Crown of the head
down towards the earth.

Inhale in deeply here.

Stay for the exhale.

Good, inhale in again.

This time on your exhale,
navel draws up from center.

We begin to lift,
press into the feet firmly.

Keep that front 
knee bent as you lift

your heart up 
towards the sky. Beautiful.

Release the bind,
inhale, reach for the sky.

Warrior I.

Exhale, bring it 
all the way down.

Plant the palms and
step it back to Plank Pose.

Breathe in here.

On an exhale, send the 
hips up high and back,

Downward Facing Dog.

Inhale in.

And exhale out.

Good. Inhale to step
the left foot forward.

Pivot on the back foot.

Strong legs.

Take the right hand, 
pat the right inner thigh

just to engage that muscle.
Lift that knee cap.

Press into the outer
edge of the back foot.

Draw energy up from the arch.

Front knee is in
a deep bend here.

Hands come to the waistline 
and we'll slowly rise up

pressing into all four
corners of the feet.

Pull the left hip crease back.

Draw the navel slightly in.

Press firmly into the back foot,
relax your shoulders.

Then we'll send
the fingertips forward.

Spread the
fingertips around and back.

Swimming the
arms into the bind.

This time,
opposite thumb on top.

Knuckles draw down as we open
the heart up towards the sky.

Deep breath in.

On the exhale, find that
contraction so the navel draws

in to support the back as
we send the heart forward.

Imagine you're peering 
into a little pond,

a little body of water here.

Crown of the head 
reaching forward,

that back extension that 
we've been playing with here.

And then you can stay here
looking into your reflection

in the pond or we'll continue
the journey down if it feels

right in your body today,

crown of the head 
reaching towards the earth,

knuckles all the way up 
towards the heavens.

So I'm not collapsing 
into my bones here.

I'm lifting, finding that
connection through my core.

Inhale in.

Stay for the exhale.

You got this.
Inhale in.

Exhale to rise.

Remember your root practice.

Root down to rise up.

Nice. With control, 
release the bind.

Let's send the fingertips up,
Warrior I.

And then exhale to bring it all
the way back down to the earth.

Plant the palms, step it back,
Plank Pose.

Deep breath in.

Hips up high and 
back as you breathe out,

Downward Facing Dog.

Relax your jaw.

Soften through
the skin of the face.

Take one more
deep breath in here.

Send weight into the
lower half of your body.

Press into your knuckles.

And then a slow descend of
the knees to kiss the earth.

Bring the knees wide.

Feet come in and we'll send the
hips back as we melt the heart,

Extended Child's Pose.

Alright, rest your sweet heart.

Inhale lots of love in.

And lots of love out.

We're nearing the
closing of this practice.

So close your eyes and see
if you can soften your heart.

Again, if the mantra 
or the affirmation,

"I am safe," is helpful,

maybe quietly 
whisper it to yourself

or maybe quietly whisper 
it to yourself anyway.

Just see what happens.

The mat is such 
a beautiful place

where we can merge the

conscious with the unconscious.

Press into the hands, lift your
sweet heart all the way back up.

Walk the knees together.

And take the legs 
to one side, any side,

so you can come 
through to a seat.

Inch your way to the 
top of your mat a bit

so you can point the toes.
We're gonna do our roll down.

So send your fingertips forward,
knuckles forward.

Squeeze the legs 
and we're gonna start

with the tailbone scooping.

Navel draws in.

So if your belly or your
muscles of the belly are kind

of protruding you want to
try to draw them in here

as you roll slowly down.

And then we'll come
all the way to release.

Bring the feet
as wide as the mat.

Turn your gaze to the screen
just to look where Benji has

decided to lay today (laughs).

And then bring your left hand
to your heart and your right

hand to your belly and
your head back to center.

Close your eyes.

Inhale deeply.

Exhale out through 
the mouth, let it go.

On your next inhale,

see if you can feel 
the belly expand as

you breathe deeply in.

And then just when 
you've filled the belly,

see if you can now fill 
this area of the chest,

your heart center, 
with breath as well.

And then let it all go.

We'll try that twice more.

So you inhale
first fill the belly.

Now the chest, 
the heart center,

fill, fill, fill, inhale.

And then let it all go.

And one more just like that.

Inhale, fill the belly.

Keep inhaling. The chest, 
the heart center fills.

Expands, expands, expands,
and then let everything go.

Glorious.
Relax everything.

Soften.

Let your breath
just flow nice and easy.

Great work today.

Slowly bring
the palms together.

Thumbs up to the forehead.

To the humble hearts club,

to the wild hearts club,

to the whole hearts club, 
love you guys.

See you tomorrow.

Let's take one
final breath in together.

And out together.

Namaste.

(light music)