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- Hi there, and welcome back to 
Center Your 30 Day Yoga Journey.

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It's Day 15, you guys.

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We are due for a
little check-in and a reset.

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Let's get started.

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(light music)

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Okay, to begin
today you have a choice.

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You can lay on the ground

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or you can start in a
comfortable seat of your choice.

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Don’t think too hard.

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Listen to your body.

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And let's begin with the
left hand on the heart

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and the right
hand on the belly.

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Tuck your chin slightly to

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lengthen through 
the back of the neck.

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Close your eyes
or soften your gaze.

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Part the lips just
slightly to relax the jaw.

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And bring the 
tip of your tongue

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to the roof of your mouth.

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Just let it gently

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lift up to the 
roof of your mouth.

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Inhale in deeply
through the nose.

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And exhale slowly 
through the nose.

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We're gonna drop in
today with a little Box Breath.

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So I'll guide you.

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We're gonna inhale in for four.

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Then you hold
the breath for four.

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Exhale for four.

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Hold it out for four
and then repeat.

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If you're like, 
“What?", (chuckles)

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I'll talk us through it now. 
Here we go.

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Relax your shoulders.

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We're gonna inhale for four,

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three, two, one.

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Pause and retain 
the breath here for four,

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three, two, one.

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Then slow exhale for four,

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three, two, one.

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At the bottom,
you empty it all out

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and hold it there 
for four, three, two, one.

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And we start again.

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Inhale for four,

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three, two, one.

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Pause for four,

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three, two, one.

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Slow exhale. Four,

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three, two, one.

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Empty and 
hold it out for four,

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three, two, one.

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Inhale. Four,

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three, two, one.

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Pause for four,

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three, two, one.

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Slow exhale. Four,

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three, two, one.

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Empty it out. Four,

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three, two, one.

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Inhale. Four,

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three, two, one.

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Pause for four,

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three, two, one.

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Exhale. Four,

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three, two, one.

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Empty. Four,

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three, two, one.

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Two more rounds
a little slower.

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Inhale. Four,

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three, two, one.

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Pause for four,

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three, two, one.

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Exhale. Four,

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three, two, one.

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Hold it out. Four,

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three, two, one.

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Relax the skin of the forehead.
Last round.

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Inhale. Four,

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three, two, one.

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Retain the breath. Four,

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three, two, one.

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Slow exhale. Four,

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three, two, one.

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And holding the 
breath out for four,

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three, two, and one.

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Release the breath pattern.

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Just allow your breath to

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be easy, breezy, beautiful.

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Alright, if you're on your back,
go ahead and roll to one side

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and slowly press up to a seat.

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And if you're in a seat, bring
your palms to your kneecaps.

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And let's all come to 
sit up nice and tall here

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with the palms on the knees.

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We're gonna inhale,
lift the chest,

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lift the throat,
lift the chin, look up.

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Exhale, chin to chest,
round through.

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Really exaggerate this
curvature in the spine

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as the navel draws back.

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Catching the 
weight of your torso

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with the palms and the knees.

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And back up we
go with the breath.

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Inhale.

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And then exhale.

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And keep this really slow.

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Just checking in with
the sensations of the body.

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Checking in with
where your mind's at today.

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Noticing where you have
resistance, resistance for,

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you know, being here,
taking this time on your mat.

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Or maybe you're noticing,

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“Oh actually, 
I don't feel as resistant.

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"I feel pretty
present here today."

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Alright, and then let's
rock it all the way back up.

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Head over heart,
heart over pelvis.

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You're gonna bring your 
feet to the ground, knees up.

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We're coming into one of my 
all-time favorite yoga postures.

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It's the best when you just
need to check in and reset.

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And it's not that
complicated at all.

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You're gonna hook your elbows,

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just let them rest
gently on your knees.

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Inhale in.

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You can clasp a wrist
with opposite hand here.

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And then exhale, we're just 
gonna allow the weight of

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your head to come down here.

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Peek at me if you need
a demo of this posture.

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It's quite simple, 
but quite lovely.

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A surrender. Dropping 
the chin into the chest.

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And then you can notice here
where you might be holding or

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gripping in the toes,

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maybe in the hands, 
maybe in the jaw

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again, maybe the
neck and shoulders.

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Can you relax the 
weight of the shoulders down,

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the forehead, the belly?

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Then take the deepest
breath you've taken all day.

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And feel that expansion in
the ribcage as you breathe in.

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And notice how it
softens as you breathe out.

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Lovely.

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Tuck the chin. More.
Roll it up all the way.

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Crown of the head to the sky.

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Bring the feet together.

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Gonna bring the hands
to the backs of the thighs

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and we’re gonna lean back
just a bit to lift the heels.

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Now, squeeze the elbows in,

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keep the chest open,
sternum lifted.

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And maybe you lift one leg.

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And then bring it down.

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And the other.

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And bring it down.

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Now everyone, 
draw your navel in

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and the low ribs in 
a little bit as you

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maybe try to lift both shins.

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Breathe.
Inhale in.

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Exhale, maybe you send the 
fingertips forward or maybe not.

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Just checking in.

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And then we'll cross
one ankle over the other,

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come through to
that cross-legged seat.

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And then keep this 
forward momentum going

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as you come to all fours.

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And then send the hips up high
and back, Downward Facing Dog.

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When you get there, take a
couple breaths here to explore,

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to reignite a little curiosity.

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Notice how you're
feeling in your body today.

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Notice where your
thoughts keep going.

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Just acknowledge them 
and come back to

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the sound of your breath.

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And the sensations that 
we're creating through

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these shapes on the mat.

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Slowly, begin to walk up
towards the top of your mat.

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When you get there, 
feet hip width apart

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as we allow the weight 
of the head to relax over.

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Clasp the elbows 
with your hands.

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And take a good 
breath cycle or two

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or three here to 
rock gently side to side.

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Any stress or difficulty,

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tension you might be carrying,
you can imagine it.

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Maybe it's been
weighing you down.

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Maybe it's on your
shoulders or on your back.

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Alright, to start to melt and
drip off the shoulder area,

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the back body.

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And release, back down
into the earth to compost.

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(laughs) Inhale in.

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Exhale, release the arms,
bend your knees.

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Really, really
bend your knees today.

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Check in with the legs.

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And let's roll it up to stand,
nice and slow.

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Enjoy this move.
Rise up.

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When you get there,
stand up nice and tall.

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Feel that
rootedness with the feet.

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Lift up through
the crown of the head.

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Inhale, reach for the sky,
fingertips all the way up.

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Exhale, Forward Fold 
all the way down.

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Inhale, halfway lift, 
your version.

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Find nice
lengthening in the neck.

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And then exhale
to soften and fold.

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Good. Bend the knees,
plant the palms,

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step one foot back
then the other, Plank Pose

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or you can lower the
knees for Half Plank.

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Take a deep breath in here. 
Stay.

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And exhale.
Stay.

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Good. Inhale, look forward,
shift forward on the toes.

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On the exhale, slowly
lower all the way to the belly.

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Cobra.
Inhale. Rise up.

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Lift the heart.

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Open up through the chest.

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Good, and then exhale,
soften and release.

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Curl the toes,

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press up to all
fours or Plank Pose.

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Nice and strong.

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And then send the hips up high
and back, Downward Facing Dog.

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Anchor the left heel.

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Inhale, lift the 
right leg up high.

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Exhale, shift it forward.

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Step it up, 
pivot on the back foot.

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We rise up 
whenever you're ready,

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nice and slow, Warrior I.

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Deep breath in here, Warrior I.

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Good. Inhale in.

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Exhale.
Open it up wide, Warrior II.

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Good. Right elbow to 
the top of the left thigh.

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Send the left fingertips 
all the way up towards

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the front edge of your mat 
or a modification here

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would be to take 
the left fingertips

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all the way up to the sky.

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Wherever you are,
option to drop

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the right fingertips 
down for a breath.

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Inhale in, Extended Side Angle.

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Exhale. Check it out.

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You're gonna walk 
the hands all the way

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across the left side of the mat.
Turn the right toes in.

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And now you're in a standing,
wide-legged Forward Fold.

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Breathe in.

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Breathe out.

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Maybe relaxing the
way to the head down.

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Breathe in.

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Breathe out.

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Breathe in.

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Breathe out.
We're gonna bend the knees

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and just walk it back to
the lunge you were just in.

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So front knees bent, 
right knees bent.

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Great. Inhale, look forward.

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Exhale to plant the palms.

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Stay here.
Breathing.

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One cycle of breath, 
in and out.

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Beautiful, then shift 
your weight forward.

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Inhale. Exhale,
slowly lower to the belly.

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On your next inhale, 
rise up, Cobra.

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And exhale to
soften and release.

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Press up to all fours or Plank.

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Let's meet together, 
Downward Facing Dog.

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Inhale in,
anchor the right heels,

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send the left leg up high.

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Exhale, shift it forward,
step it up.

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Pivot on the back foot.

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Follow your
breath Warrior I.

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Rise up strong.

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Take a deep breath in here.

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Long breath out.

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Deep breath in.

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Exhale to open
up to Warrior II.

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Pull the pinkies back.

257
00:12:44,749 --> 00:12:47,460
Head over heart,
heart over pelvis here.

258
00:12:47,460 --> 00:12:48,659
You got it.

259
00:12:49,769 --> 00:12:52,460
And then dropping 
the left elbow

260
00:12:52,460 --> 00:12:54,000
to the top of the left thigh.

261
00:12:54,000 --> 00:12:56,720
Right fingertips are gonna
go towards the front edge of

262
00:12:56,720 --> 00:12:58,790
the mat as you
spiral your heart

263
00:12:58,790 --> 00:13:01,029
or we can take 
the right fingertips

264
00:13:01,029 --> 00:13:02,480
all the way up to the sky.

265
00:13:02,480 --> 00:13:07,109
Hug the low ribs in a hair.
Draw your low abs in.

266
00:13:07,109 --> 00:13:10,210
Option to bring 
the left fingertips down

267
00:13:10,210 --> 00:13:12,315
for a cycle of breath here.

268
00:13:12,315 --> 00:13:15,244
Press into the outer
edge of your right foot.

269
00:13:16,750 --> 00:13:18,960
Lovely, then take 
your right hands.

270
00:13:18,960 --> 00:13:21,840
Walk them across the
right side of your mat now.

271
00:13:21,840 --> 00:13:26,849
Come into a standing
wide-legged Forward Fold.

272
00:13:26,849 --> 00:13:28,470
Both toes turn in.

273
00:13:28,470 --> 00:13:29,519
Breathe in.

274
00:13:29,519 --> 00:13:33,230
Use your exhale to relax
the weight of the head down.

275
00:13:33,230 --> 00:13:36,920
Lift the kneecaps just a
hair to engage the quads.

276
00:13:36,920 --> 00:13:39,270
You might walk 
the hands back in line

277
00:13:39,270 --> 00:13:41,320
with the arches of the feet.

278
00:13:41,320 --> 00:13:44,000
And if you're like, 
“No way, Jose”, you might have

279
00:13:44,000 --> 00:13:49,360
your fingertips on the mat 
or on a block that's nearby.

280
00:13:51,630 --> 00:13:54,000
Take one more breath here.

281
00:13:58,220 --> 00:14:00,000
And slowly bend the knees,

282
00:14:00,000 --> 00:14:03,440
and come all the
way back to your lunge.

283
00:14:03,440 --> 00:14:05,960
Right leg straight.
Left knee bent.

284
00:14:05,960 --> 00:14:08,060
Inhale, look forward.

285
00:14:08,060 --> 00:14:10,679
Exhale, plant the palms,
step it back, Plank.

286
00:14:10,679 --> 00:14:12,919
Hold here for a breath.
You got this.

287
00:14:12,919 --> 00:14:16,101
Use this breath cycle
to check in with your body.

288
00:14:18,359 --> 00:14:22,709
Dialing in that
core connection.

289
00:14:22,709 --> 00:14:25,999
And then when you're ready,
lowering to the belly.

290
00:14:25,999 --> 00:14:28,279
With the breath, 
we rise up, Cobra.

291
00:14:28,279 --> 00:14:29,916
Inhale.

292
00:14:31,010 --> 00:14:33,660
And exhale to
soften and release.

293
00:14:33,660 --> 00:14:36,320
Press up to all
fours or Plank Pose.

294
00:14:36,320 --> 00:14:38,523
Meet me in Downward Facing Dog.

295
00:14:40,320 --> 00:14:42,559
In Down Dog, let's
take a cleansing breath.

296
00:14:42,559 --> 00:14:44,039
A nice reset breath.

297
00:14:44,039 --> 00:14:47,540
Inhale in through the nose.

298
00:14:47,540 --> 00:14:50,007
Exhale out through the mouth.

299
00:14:51,140 --> 00:14:54,431
One more just like that.
Inhale in deeply.

300
00:14:55,710 --> 00:14:59,594
Hips up high, 
heart melts as you sigh it out.

301
00:15:00,639 --> 00:15:02,320
Good. Bend the knees.

302
00:15:02,320 --> 00:15:06,559
Make your way to the top
of the mat, Forward Fold.

303
00:15:08,570 --> 00:15:11,259
Deep breath in.

304
00:15:11,259 --> 00:15:14,590
Long breath out.

305
00:15:14,590 --> 00:15:16,991
Inhale, lift up halfway.

306
00:15:18,249 --> 00:15:21,019
Exhale to soften and fold.

307
00:15:21,019 --> 00:15:23,320
Root to rise here.
Spread the fingertips.

308
00:15:23,320 --> 00:15:27,130
Inhale, reach for the sky.
Strong footing.

309
00:15:27,130 --> 00:15:30,402
And exhale, 
hands to heart.

310
00:15:30,402 --> 00:15:31,660
Beautiful.

311
00:15:31,660 --> 00:15:34,973
Shift your weight to your
left foot here, left foot.

312
00:15:36,289 --> 00:15:39,240
And slowly lift the
right knee up, nice and slow.

313
00:15:39,240 --> 00:15:41,940
We're gonna come into a
Tree Pose so you can open up

314
00:15:41,940 --> 00:15:44,389
through that right hip 
here by bringing

315
00:15:44,389 --> 00:15:46,482
the right foot to

316
00:15:46,482 --> 00:15:50,549
the left inner calf.

317
00:15:50,549 --> 00:15:54,880
Or maybe we bring it all the
way up to the left inner thigh.

318
00:15:54,880 --> 00:15:58,110
Nothing like a balancing
pose to really check in.

319
00:15:58,110 --> 00:15:59,473
(chuckles)

320
00:16:00,259 --> 00:16:02,463
Nothing like a real check-in

321
00:16:02,463 --> 00:16:05,855
to help us kind of reset

322
00:16:05,855 --> 00:16:10,530
and reconnect to our intentions.

323
00:16:10,530 --> 00:16:12,090
What feels true?

324
00:16:12,090 --> 00:16:14,897
What truly feels like it serves?

325
00:16:17,329 --> 00:16:19,868
Take any variation here

326
00:16:19,868 --> 00:16:23,019
that makes you feel empowered.

327
00:16:23,019 --> 00:16:27,959
And if you fall, 
it’s part of the process.

328
00:16:27,959 --> 00:16:29,472
We got ya.

329
00:16:34,990 --> 00:16:35,960
Inhale in.

330
00:16:35,960 --> 00:16:39,340
Wherever you are, exhale, 
bring the palms together,

331
00:16:39,340 --> 00:16:40,679
the right foot down.

332
00:16:40,679 --> 00:16:43,945
We'll take a deep
breath in between.

333
00:16:45,140 --> 00:16:47,670
And when you're ready, shift
your weight to your right foot

334
00:16:47,670 --> 00:16:50,887
and we'll find this
Tree Pose on the other side.

335
00:16:56,060 --> 00:17:01,470
If you want a little challenge,
you can try closing your eyes.

336
00:17:01,470 --> 00:17:05,331
Or maybe looking all
the way up towards the sky.

337
00:17:10,319 --> 00:17:13,040
And maybe you're a dancing tree.
Maybe you're moving all the way,

338
00:17:13,040 --> 00:17:16,005
which way around today 
and that's all good.

339
00:17:19,809 --> 00:17:24,369
I think coming into
these positions where we

340
00:17:24,369 --> 00:17:28,170
intentionally, mindfully
get thrown off balance,

341
00:17:28,170 --> 00:17:32,669
we can kind of pay
attention to the process

342
00:17:32,669 --> 00:17:35,310
rather than just,
like, accomplishing.

343
00:17:38,349 --> 00:17:41,790
Take one more
breath wherever you are.

344
00:17:41,790 --> 00:17:43,199
And then use your exhale to

345
00:17:43,199 --> 00:17:46,080
bring the palms back 
together in prayer.

346
00:17:46,080 --> 00:17:48,499
Both feet to the ground.

347
00:17:48,499 --> 00:17:51,859
Inhale, reach all the way up.

348
00:17:51,859 --> 00:17:56,571
And exhale, final Forward Fold 
all the way down.

349
00:17:58,091 --> 00:18:01,410
Inhale, halfway lift.

350
00:18:01,410 --> 00:18:04,378
Exhale to soften and release.

351
00:18:04,378 --> 00:18:05,729
Yes.

352
00:18:05,729 --> 00:18:09,489
Plant the palms, step one 
foot back then the other.

353
00:18:09,489 --> 00:18:11,709
And then we're gonna
lower to the knees right away.

354
00:18:11,709 --> 00:18:12,780
Yay!

355
00:18:13,670 --> 00:18:19,130
Then swing the legs
gently to one side, any side.

356
00:18:19,130 --> 00:18:21,629
Send the legs out in front,

357
00:18:21,629 --> 00:18:22,839
point the toes,

358
00:18:22,839 --> 00:18:25,519
and let's roll it down, 
nice and slow.

359
00:18:25,519 --> 00:18:27,391
Hi, Benji.

360
00:18:30,230 --> 00:18:33,200
Draw the navel in.
Draw the navel in.

361
00:18:33,200 --> 00:18:34,799
Draw the navel in.

362
00:18:34,799 --> 00:18:38,870
And then, of course, 
when the head comes down,

363
00:18:38,870 --> 00:18:40,279
we relax everything.

364
00:18:40,279 --> 00:18:44,599
Benji, smart guy, came
just in time for Shavasana.

365
00:18:46,019 --> 00:18:48,950
Allow the hands to open.

366
00:18:48,950 --> 00:18:50,920
Palms to open
up towards the sky.

367
00:18:50,920 --> 00:18:53,119
Walk the feet as
wide as your yoga mat.

368
00:18:53,119 --> 00:18:54,780
So give yourself some space.

369
00:18:54,780 --> 00:18:56,279
Maybe you wiggle the toes

370
00:18:56,279 --> 00:19:00,520
or rotate the ankles 
if that feels good.

371
00:19:00,520 --> 00:19:01,950
Open up through the chest.

372
00:19:01,950 --> 00:19:05,127
So relax your
shoulder blades down.

373
00:19:06,790 --> 00:19:08,198
And then take a deep breath in.

374
00:19:08,198 --> 00:19:12,160
And as you exhale, 
close your eyes

375
00:19:12,160 --> 00:19:16,634
and relax the weight of
your body into your mat.

376
00:19:23,261 --> 00:19:26,998
So take a second to
just notice how you feel.

377
00:19:29,569 --> 00:19:35,059
We have a lot of lovely,

378
00:19:35,059 --> 00:19:38,960
fun, inquisitive, daily centering

379
00:19:38,960 --> 00:19:42,447
practices together

380
00:19:42,447 --> 00:19:44,670
in the next two weeks.

381
00:19:44,670 --> 00:19:46,959
Just remember the
hardest part is showing up.

382
00:19:46,959 --> 00:19:51,404
If you can get to the mat,
I will promise you that I will

383
00:19:52,729 --> 00:19:54,499
help you through the rest.

384
00:19:54,499 --> 00:19:56,990
And again, if that just means
you're coming to breathe and

385
00:19:56,990 --> 00:19:59,319
do a little bit of stretching,
maybe not the whole thing,

386
00:19:59,319 --> 00:20:00,200
that's all good.

387
00:20:00,200 --> 00:20:05,520
But get to class, okay mates?

388
00:20:05,520 --> 00:20:08,040
Let's bring the hands together.

389
00:20:08,040 --> 00:20:10,619
Thumbs up to third eye.

390
00:20:10,619 --> 00:20:12,460
Option to set a
little intention

391
00:20:12,460 --> 00:20:16,434
or choose one word 
to take with you into

392
00:20:16,434 --> 00:20:19,504
the next two weeks 
of this journey.

393
00:20:26,850 --> 00:20:31,140
And we'll close by taking
one last breath in together.

394
00:20:33,767 --> 00:20:36,916
And a long breath out together.

395
00:20:38,245 --> 00:20:40,411
You're amazing.
You're my hero.

396
00:20:40,411 --> 00:20:42,448
I'll see you tomorrow.

397
00:20:43,891 --> 00:20:47,014
(light music)