- Hi there, and welcome back to Center Your 30 Day Yoga Journey. It's Day 15, you guys. We are due for a little check-in and a reset. Let's get started. (light music) Okay, to begin today you have a choice. You can lay on the ground or you can start in a comfortable seat of your choice. Don’t think too hard. Listen to your body. And let's begin with the left hand on the heart and the right hand on the belly. Tuck your chin slightly to lengthen through the back of the neck. Close your eyes or soften your gaze. Part the lips just slightly to relax the jaw. And bring the tip of your tongue to the roof of your mouth. Just let it gently lift up to the roof of your mouth. Inhale in deeply through the nose. And exhale slowly through the nose. We're gonna drop in today with a little Box Breath. So I'll guide you. We're gonna inhale in for four. Then you hold the breath for four. Exhale for four. Hold it out for four and then repeat. If you're like, “What?", (chuckles) I'll talk us through it now. Here we go. Relax your shoulders. We're gonna inhale for four, three, two, one. Pause and retain the breath here for four, three, two, one. Then slow exhale for four, three, two, one. At the bottom, you empty it all out and hold it there for four, three, two, one. And we start again. Inhale for four, three, two, one. Pause for four, three, two, one. Slow exhale. Four, three, two, one. Empty and hold it out for four, three, two, one. Inhale. Four, three, two, one. Pause for four, three, two, one. Slow exhale. Four, three, two, one. Empty it out. Four, three, two, one. Inhale. Four, three, two, one. Pause for four, three, two, one. Exhale. Four, three, two, one. Empty. Four, three, two, one. Two more rounds a little slower. Inhale. Four, three, two, one. Pause for four, three, two, one. Exhale. Four, three, two, one. Hold it out. Four, three, two, one. Relax the skin of the forehead. Last round. Inhale. Four, three, two, one. Retain the breath. Four, three, two, one. Slow exhale. Four, three, two, one. And holding the breath out for four, three, two, and one. Release the breath pattern. Just allow your breath to be easy, breezy, beautiful. Alright, if you're on your back, go ahead and roll to one side and slowly press up to a seat. And if you're in a seat, bring your palms to your kneecaps. And let's all come to sit up nice and tall here with the palms on the knees. We're gonna inhale, lift the chest, lift the throat, lift the chin, look up. Exhale, chin to chest, round through. Really exaggerate this curvature in the spine as the navel draws back. Catching the weight of your torso with the palms and the knees. And back up we go with the breath. Inhale. And then exhale. And keep this really slow. Just checking in with the sensations of the body. Checking in with where your mind's at today. Noticing where you have resistance, resistance for, you know, being here, taking this time on your mat. Or maybe you're noticing, “Oh actually, I don't feel as resistant. "I feel pretty present here today." Alright, and then let's rock it all the way back up. Head over heart, heart over pelvis. You're gonna bring your feet to the ground, knees up. We're coming into one of my all-time favorite yoga postures. It's the best when you just need to check in and reset. And it's not that complicated at all. You're gonna hook your elbows, just let them rest gently on your knees. Inhale in. You can clasp a wrist with opposite hand here. And then exhale, we're just gonna allow the weight of your head to come down here. Peek at me if you need a demo of this posture. It's quite simple, but quite lovely. A surrender. Dropping the chin into the chest. And then you can notice here where you might be holding or gripping in the toes, maybe in the hands, maybe in the jaw again, maybe the neck and shoulders. Can you relax the weight of the shoulders down, the forehead, the belly? Then take the deepest breath you've taken all day. And feel that expansion in the ribcage as you breathe in. And notice how it softens as you breathe out. Lovely. Tuck the chin. More. Roll it up all the way. Crown of the head to the sky. Bring the feet together. Gonna bring the hands to the backs of the thighs and we’re gonna lean back just a bit to lift the heels. Now, squeeze the elbows in, keep the chest open, sternum lifted. And maybe you lift one leg. And then bring it down. And the other. And bring it down. Now everyone, draw your navel in and the low ribs in a little bit as you maybe try to lift both shins. Breathe. Inhale in. Exhale, maybe you send the fingertips forward or maybe not. Just checking in. And then we'll cross one ankle over the other, come through to that cross-legged seat. And then keep this forward momentum going as you come to all fours. And then send the hips up high and back, Downward Facing Dog. When you get there, take a couple breaths here to explore, to reignite a little curiosity. Notice how you're feeling in your body today. Notice where your thoughts keep going. Just acknowledge them and come back to the sound of your breath. And the sensations that we're creating through these shapes on the mat. Slowly, begin to walk up towards the top of your mat. When you get there, feet hip width apart as we allow the weight of the head to relax over. Clasp the elbows with your hands. And take a good breath cycle or two or three here to rock gently side to side. Any stress or difficulty, tension you might be carrying, you can imagine it. Maybe it's been weighing you down. Maybe it's on your shoulders or on your back. Alright, to start to melt and drip off the shoulder area, the back body. And release, back down into the earth to compost. (laughs) Inhale in. Exhale, release the arms, bend your knees. Really, really bend your knees today. Check in with the legs. And let's roll it up to stand, nice and slow. Enjoy this move. Rise up. When you get there, stand up nice and tall. Feel that rootedness with the feet. Lift up through the crown of the head. Inhale, reach for the sky, fingertips all the way up. Exhale, Forward Fold all the way down. Inhale, halfway lift, your version. Find nice lengthening in the neck. And then exhale to soften and fold. Good. Bend the knees, plant the palms, step one foot back then the other, Plank Pose or you can lower the knees for Half Plank. Take a deep breath in here. Stay. And exhale. Stay. Good. Inhale, look forward, shift forward on the toes. On the exhale, slowly lower all the way to the belly. Cobra. Inhale. Rise up. Lift the heart. Open up through the chest. Good, and then exhale, soften and release. Curl the toes, press up to all fours or Plank Pose. Nice and strong. And then send the hips up high and back, Downward Facing Dog. Anchor the left heel. Inhale, lift the right leg up high. Exhale, shift it forward. Step it up, pivot on the back foot. We rise up whenever you're ready, nice and slow, Warrior I. Deep breath in here, Warrior I. Good. Inhale in. Exhale. Open it up wide, Warrior II. Good. Right elbow to the top of the left thigh. Send the left fingertips all the way up towards the front edge of your mat or a modification here would be to take the left fingertips all the way up to the sky. Wherever you are, option to drop the right fingertips down for a breath. Inhale in, Extended Side Angle. Exhale. Check it out. You're gonna walk the hands all the way across the left side of the mat. Turn the right toes in. And now you're in a standing, wide-legged Forward Fold. Breathe in. Breathe out. Maybe relaxing the way to the head down. Breathe in. Breathe out. Breathe in. Breathe out. We're gonna bend the knees and just walk it back to the lunge you were just in. So front knees bent, right knees bent. Great. Inhale, look forward. Exhale to plant the palms. Stay here. Breathing. One cycle of breath, in and out. Beautiful, then shift your weight forward. Inhale. Exhale, slowly lower to the belly. On your next inhale, rise up, Cobra. And exhale to soften and release. Press up to all fours or Plank. Let's meet together, Downward Facing Dog. Inhale in, anchor the right heels, send the left leg up high. Exhale, shift it forward, step it up. Pivot on the back foot. Follow your breath Warrior I. Rise up strong. Take a deep breath in here. Long breath out. Deep breath in. Exhale to open up to Warrior II. Pull the pinkies back. Head over heart, heart over pelvis here. You got it. And then dropping the left elbow to the top of the left thigh. Right fingertips are gonna go towards the front edge of the mat as you spiral your heart or we can take the right fingertips all the way up to the sky. Hug the low ribs in a hair. Draw your low abs in. Option to bring the left fingertips down for a cycle of breath here. Press into the outer edge of your right foot. Lovely, then take your right hands. Walk them across the right side of your mat now. Come into a standing wide-legged Forward Fold. Both toes turn in. Breathe in. Use your exhale to relax the weight of the head down. Lift the kneecaps just a hair to engage the quads. You might walk the hands back in line with the arches of the feet. And if you're like, “No way, Jose”, you might have your fingertips on the mat or on a block that's nearby. Take one more breath here. And slowly bend the knees, and come all the way back to your lunge. Right leg straight. Left knee bent. Inhale, look forward. Exhale, plant the palms, step it back, Plank. Hold here for a breath. You got this. Use this breath cycle to check in with your body. Dialing in that core connection. And then when you're ready, lowering to the belly. With the breath, we rise up, Cobra. Inhale. And exhale to soften and release. Press up to all fours or Plank Pose. Meet me in Downward Facing Dog. In Down Dog, let's take a cleansing breath. A nice reset breath. Inhale in through the nose. Exhale out through the mouth. One more just like that. Inhale in deeply. Hips up high, heart melts as you sigh it out. Good. Bend the knees. Make your way to the top of the mat, Forward Fold. Deep breath in. Long breath out. Inhale, lift up halfway. Exhale to soften and fold. Root to rise here. Spread the fingertips. Inhale, reach for the sky. Strong footing. And exhale, hands to heart. Beautiful. Shift your weight to your left foot here, left foot. And slowly lift the right knee up, nice and slow. We're gonna come into a Tree Pose so you can open up through that right hip here by bringing the right foot to the left inner calf. Or maybe we bring it all the way up to the left inner thigh. Nothing like a balancing pose to really check in. (chuckles) Nothing like a real check-in to help us kind of reset and reconnect to our intentions. What feels true? What truly feels like it serves? Take any variation here that makes you feel empowered. And if you fall, it’s part of the process. We got ya. Inhale in. Wherever you are, exhale, bring the palms together, the right foot down. We'll take a deep breath in between. And when you're ready, shift your weight to your right foot and we'll find this Tree Pose on the other side. If you want a little challenge, you can try closing your eyes. Or maybe looking all the way up towards the sky. And maybe you're a dancing tree. Maybe you're moving all the way, which way around today and that's all good. I think coming into these positions where we intentionally, mindfully get thrown off balance, we can kind of pay attention to the process rather than just, like, accomplishing. Take one more breath wherever you are. And then use your exhale to bring the palms back together in prayer. Both feet to the ground. Inhale, reach all the way up. And exhale, final Forward Fold all the way down. Inhale, halfway lift. Exhale to soften and release. Yes. Plant the palms, step one foot back then the other. And then we're gonna lower to the knees right away. Yay! Then swing the legs gently to one side, any side. Send the legs out in front, point the toes, and let's roll it down, nice and slow. Hi, Benji. Draw the navel in. Draw the navel in. Draw the navel in. And then, of course, when the head comes down, we relax everything. Benji, smart guy, came just in time for Shavasana. Allow the hands to open. Palms to open up towards the sky. Walk the feet as wide as your yoga mat. So give yourself some space. Maybe you wiggle the toes or rotate the ankles if that feels good. Open up through the chest. So relax your shoulder blades down. And then take a deep breath in. And as you exhale, close your eyes and relax the weight of your body into your mat. So take a second to just notice how you feel. We have a lot of lovely, fun, inquisitive, daily centering practices together in the next two weeks. Just remember the hardest part is showing up. If you can get to the mat, I will promise you that I will help you through the rest. And again, if that just means you're coming to breathe and do a little bit of stretching, maybe not the whole thing, that's all good. But get to class, okay mates? Let's bring the hands together. Thumbs up to third eye. Option to set a little intention or choose one word to take with you into the next two weeks of this journey. And we'll close by taking one last breath in together. And a long breath out together. You're amazing. You're my hero. I'll see you tomorrow. (light music)