1 00:00:00,280 --> 00:00:02,380 - Hello everyone and welcome back to Center. 2 00:00:02,380 --> 00:00:06,919 It is Day 17 and it's time to move. 3 00:00:06,919 --> 00:00:08,684 Let's get started. 4 00:00:10,843 --> 00:00:15,895 (light music) 5 00:00:31,262 --> 00:00:34,560 Okay, come on down to the ground and I'm gonna recommend 6 00:00:34,560 --> 00:00:36,399 you sit up on something today. 7 00:00:36,399 --> 00:00:39,719 So I have a little blanket, just a little lift, but you 8 00:00:39,719 --> 00:00:45,119 can go crazy (chuckles) and sit up on a couple blankets, 9 00:00:45,119 --> 00:00:50,000 pillow, a block, something that's a bit firm so you can 10 00:00:50,000 --> 00:00:53,260 find length through the spine. 11 00:00:53,260 --> 00:00:55,900 And if you don't have anything, it's all good too, but just 12 00:00:55,900 --> 00:00:59,220 wanna try to take care of 13 00:00:59,220 --> 00:01:01,658 everyone practicing all around the world 14 00:01:01,658 --> 00:01:04,499 (chuckles) best I can. 15 00:01:06,321 --> 00:01:07,699 Thanks for showin' up today. 16 00:01:07,699 --> 00:01:10,760 Go ahead and relax your shoulders, lift your heart, 17 00:01:10,760 --> 00:01:12,241 lengthen through the crown of your head 18 00:01:12,241 --> 00:01:17,232 and just come into a little moment of dropping in. 19 00:01:20,439 --> 00:01:24,795 Finding stillness before we move today. 20 00:01:26,319 --> 00:01:28,653 You can close your eyes or 21 00:01:28,653 --> 00:01:32,000 soften your gaze down gently past your nose. 22 00:01:32,000 --> 00:01:34,799 Just kind of bring your attention inward here. 23 00:01:39,523 --> 00:01:42,908 Take a moment to notice how you feel. 24 00:01:47,519 --> 00:01:51,519 These practices are really designed to remind us that 25 00:01:51,519 --> 00:01:55,489 everything is connected. 26 00:01:58,000 --> 00:02:02,110 So while we'll be targeting, kind of opening the shoulders, 27 00:02:02,110 --> 00:02:05,816 the chest, the neck, the upper back body today, 28 00:02:07,566 --> 00:02:13,007 continue to see the body as one moving part. 29 00:02:16,750 --> 00:02:21,209 And you can play with that as we continue to grow 30 00:02:21,209 --> 00:02:24,126 the practice on this journey. 31 00:02:28,400 --> 00:02:31,280 Drop the chin to the chest and just allow the head to hang 32 00:02:31,280 --> 00:02:34,050 here as you draw the shoulder blades back a bit, 33 00:02:34,050 --> 00:02:36,360 maybe the elbows back a bit. 34 00:02:36,360 --> 00:02:40,560 Start to breathe a little deeper. 35 00:02:40,560 --> 00:02:45,160 Inhaling perhaps for a longer, 36 00:02:45,160 --> 00:02:47,478 fuller breath. 37 00:02:49,760 --> 00:02:51,818 And exhaling. 38 00:02:52,940 --> 00:02:57,760 Perhaps extending the breath out as well. 39 00:03:03,966 --> 00:03:06,700 Then keep the head where it is, heavy, 40 00:03:06,700 --> 00:03:08,842 feeling this stretch in the back of the neck, 41 00:03:08,842 --> 00:03:11,800 and draw the shoulders back a little more. 42 00:03:11,800 --> 00:03:13,300 Elbows back a bit more. 43 00:03:13,300 --> 00:03:16,319 And then just this last move here is to see if you can 44 00:03:16,319 --> 00:03:18,859 lift your chest, 45 00:03:18,859 --> 00:03:21,400 lift, lift, lift, lift up through the sternum, 46 00:03:21,400 --> 00:03:24,393 kind of exaggerating that, and you'll start to feel hopefully 47 00:03:24,393 --> 00:03:28,300 some sensation in the mid-back. 48 00:03:28,300 --> 00:03:31,743 Yes. And you can draw the navel 49 00:03:31,743 --> 00:03:34,979 and the low abs in, feel that. 50 00:03:36,000 --> 00:03:39,302 And we're working here, and we're breathing here. 51 00:03:40,080 --> 00:03:45,039 And we're rocking out our whole self here with this 52 00:03:45,039 --> 00:03:48,869 micro movement, this connection. 53 00:03:51,199 --> 00:03:53,899 Lovely. Then you can relax the shoulders, let that go, 54 00:03:53,899 --> 00:03:57,080 and lift the head, perhaps open the eyes. 55 00:03:57,080 --> 00:04:01,369 Nice. Okay, send the fingertips out in front, palms face down. 56 00:04:01,369 --> 00:04:02,290 You're gonna reach forward 57 00:04:02,290 --> 00:04:03,969 as if you're reaching for something, 58 00:04:03,969 --> 00:04:06,360 maybe the beloved, like to hug. 59 00:04:06,360 --> 00:04:09,280 And then pull it back, plug the shoulders in. 60 00:04:09,280 --> 00:04:11,240 And then reach. 61 00:04:11,240 --> 00:04:13,919 Shoulder blades spread apart. 62 00:04:13,919 --> 00:04:16,399 And then plug 'em back in. 63 00:04:16,399 --> 00:04:18,720 Shoulder blades draw together and down the back body. 64 00:04:18,720 --> 00:04:20,748 One more time, reach. 65 00:04:21,639 --> 00:04:23,639 And then plugging it back in. 66 00:04:23,639 --> 00:04:26,757 Now stay plugged in here and lift the chest just like we 67 00:04:26,757 --> 00:04:30,279 did before, and draw the low abs up and in just like we did. 68 00:04:31,586 --> 00:04:33,730 Right arm's gonna come underneath the left arm. 69 00:04:33,730 --> 00:04:37,319 They're gonna kiss or connect at the elbows. 70 00:04:37,319 --> 00:04:40,779 We come into this cool shape. 71 00:04:40,779 --> 00:04:45,000 And then options for these Eagle Arms or Garudasana arms, 72 00:04:45,000 --> 00:04:49,199 you can wrap the palms all the way around to press together, 73 00:04:49,199 --> 00:04:52,560 and if you are able to do that, give it some connection 74 00:04:52,560 --> 00:04:54,560 here, so you're really pressing the arms together, 75 00:04:54,560 --> 00:04:58,189 they're not just hanging, so the hands are active. 76 00:04:58,189 --> 00:05:01,480 Or you can bring the hands or the fingertips to the 77 00:05:01,480 --> 00:05:05,480 shoulders if that's a little bit better. 78 00:05:05,480 --> 00:05:08,160 Third option is to stay here in this cool shape. 79 00:05:08,160 --> 00:05:10,582 So the elbows are coming together. 80 00:05:10,582 --> 00:05:13,329 Wherever you are, we're gonna take a deep breath in and 81 00:05:13,329 --> 00:05:15,380 lengthen through the side body. 82 00:05:15,380 --> 00:05:18,160 And then on the exhale, we're gonna start to move. 83 00:05:18,160 --> 00:05:21,414 The left elbow is gonna go in a circle, so we're doing a 84 00:05:21,414 --> 00:05:24,251 clockwise circle 85 00:05:24,251 --> 00:05:27,496 around slowly. 86 00:05:28,560 --> 00:05:29,439 Breathing. 87 00:05:29,439 --> 00:05:31,979 And this can start off kind of small, 88 00:05:31,979 --> 00:05:34,919 but as you start to get into it, you can start to grow this. 89 00:05:34,919 --> 00:05:38,180 We're gonna do this several times today, so no need to 90 00:05:38,180 --> 00:05:40,947 make it super big here to start. 91 00:05:42,881 --> 00:05:44,399 Great, then we're gonna release. 92 00:05:44,399 --> 00:05:45,586 You can relax the arms for a second 93 00:05:45,586 --> 00:05:48,234 by drawing the fingertips down. 94 00:05:49,270 --> 00:05:52,439 Maybe taking the head for a little nod, yes and no. 95 00:05:55,138 --> 00:05:58,640 Then we're gonna send the fingertips out once again. 96 00:05:58,640 --> 00:06:01,560 And this time left arm underneath the right. 97 00:06:01,560 --> 00:06:05,639 Find your wrap, your version, your shape. 98 00:06:06,614 --> 00:06:08,980 Draw the navel up and in. 99 00:06:08,980 --> 00:06:11,039 Lift the chest, and here we go. 100 00:06:11,039 --> 00:06:15,759 Now counterclockwise circles with the right elbow. 101 00:06:20,059 --> 00:06:22,649 And as this is a journey focused on center, 102 00:06:22,649 --> 00:06:25,389 just see if you can somehow, 103 00:06:25,389 --> 00:06:27,259 and we're gonna work on this together, 104 00:06:27,259 --> 00:06:30,379 connect this movement, 105 00:06:30,379 --> 00:06:32,879 opening of the shoulders, the traps, 106 00:06:32,879 --> 00:06:37,768 the shoulder blades, so mobile here, moving, 107 00:06:38,781 --> 00:06:39,839 the scapula moving. 108 00:06:39,839 --> 00:06:44,684 See if you can somehow connect this gesture to your core. 109 00:06:45,641 --> 00:06:49,759 What? And again, don't worry, we'll work on it together. 110 00:06:49,759 --> 00:06:51,469 Alright, release. 111 00:06:51,469 --> 00:06:54,879 Take the fingertips down, take a deep breath in. 112 00:06:54,879 --> 00:06:57,809 And a long breath out to relax your shoulders. 113 00:06:57,809 --> 00:07:00,109 Then inhale, just reach the fingertips all the way up, 114 00:07:00,109 --> 00:07:02,199 big breath, big stretch. 115 00:07:03,639 --> 00:07:08,439 And exhale to come all the way forward onto all fours. 116 00:07:08,439 --> 00:07:12,000 Since we have a little padding here, if you do, you can use 117 00:07:12,000 --> 00:07:16,910 the padding for a little cushion for the knees. 118 00:07:19,040 --> 00:07:22,049 And some may have been like, "I've been doing that, Adriene." 119 00:07:22,049 --> 00:07:24,599 But if you haven't, maybe you try it today. 120 00:07:24,599 --> 00:07:27,589 Spread the fingertips really wide, like starfish, 121 00:07:27,589 --> 00:07:29,800 really stretch the fingers. 122 00:07:29,800 --> 00:07:31,910 Press into the tops of the feet. 123 00:07:31,910 --> 00:07:35,099 Take a couple Cat-Cows, so just drop the belly, 124 00:07:35,099 --> 00:07:38,920 open the chest, find that opening through the front body. 125 00:07:40,128 --> 00:07:42,269 And then, of course, when you're ready, take it in the 126 00:07:42,269 --> 00:07:45,319 opposite direction, finding the opening in the back body. 127 00:07:45,319 --> 00:07:48,330 Take it for a couple rounds with the sound of your breath. 128 00:08:04,685 --> 00:08:05,439 Nice. 129 00:08:05,439 --> 00:08:08,559 Then curl the toes under, walk the hands back, 130 00:08:08,559 --> 00:08:10,589 and then all the way up to the tops of the thighs, 131 00:08:10,589 --> 00:08:12,839 so we get a nice stretch in the feet. 132 00:08:12,839 --> 00:08:16,673 Lift the chest again, relax the shoulders down. 133 00:08:16,673 --> 00:08:19,339 Big breath in. 134 00:08:19,339 --> 00:08:20,600 Big breath out. 135 00:08:20,600 --> 00:08:23,800 Check it out, from center so this part of the body is gonna 136 00:08:23,800 --> 00:08:26,800 engage and lift you all the way up to your knees. 137 00:08:26,800 --> 00:08:28,650 This is why we have a little padding here today. 138 00:08:28,650 --> 00:08:32,000 If you need to double up on the padding now that we're lifting 139 00:08:32,000 --> 00:08:35,380 up on the knees, you can always make those adjustments. 140 00:08:35,380 --> 00:08:38,720 It's the really beautiful thing about owning your practice. 141 00:08:38,720 --> 00:08:41,570 Then we're gonna uncurl the toes, press into the tops of 142 00:08:41,570 --> 00:08:45,480 the feet, and then we'll send the fingertips out in front. 143 00:08:45,480 --> 00:08:48,000 Right arm is gonna go underneath the left, 144 00:08:48,000 --> 00:08:49,679 so left arm on top. 145 00:08:49,679 --> 00:08:53,049 We'll find our wrap here today, your version, your modification. 146 00:08:53,049 --> 00:08:54,960 You can play around, of course. 147 00:08:54,960 --> 00:08:56,780 Now, draw the navel in and up, 148 00:08:56,780 --> 00:08:58,930 lengthen the tailbone down just a bit, 149 00:08:58,930 --> 00:09:01,519 and we're gonna take it for a couple circles here. 150 00:09:01,519 --> 00:09:04,160 Now, you can allow the pelvis to move here 151 00:09:04,160 --> 00:09:07,173 to make the circles a little bit bigger. 152 00:09:07,173 --> 00:09:09,240 You can play. 153 00:09:11,540 --> 00:09:14,970 Or you can keep the pelvis nice and stable. 154 00:09:14,970 --> 00:09:16,622 Just play. 155 00:09:22,095 --> 00:09:23,639 And then release. 156 00:09:23,639 --> 00:09:26,245 Fingertips come down and then forward, 157 00:09:26,245 --> 00:09:27,480 and we're gonna take it to the other side. 158 00:09:27,480 --> 00:09:30,630 This time left arm under, right arm on top. 159 00:09:31,749 --> 00:09:36,090 Find that lift in the heart space, and then left, 160 00:09:36,090 --> 00:09:39,290 excuse me, right elbow is gonna go counterclockwise. 161 00:09:39,290 --> 00:09:41,120 And again, you can keep the pelvis stable. 162 00:09:41,120 --> 00:09:42,779 If the shoulders are really tight, that might be a good 163 00:09:42,779 --> 00:09:48,230 option, just to keep in that stability while you move here. 164 00:09:48,230 --> 00:09:52,279 Or you can start to find a little freedom within the form. 165 00:09:54,291 --> 00:09:56,661 Again, I'm always trying to share options 166 00:09:56,661 --> 00:09:58,320 for as many people as possible. 167 00:09:58,320 --> 00:10:02,900 So, particularly in the second half of the journey as we move 168 00:10:02,900 --> 00:10:06,328 towards that, you'll want to discern for yourself what 169 00:10:06,328 --> 00:10:09,690 feels good, what feels safe in your body, but hopefully you 170 00:10:09,690 --> 00:10:13,039 feel like we have a nice foundation building here, okay? 171 00:10:13,039 --> 00:10:15,469 Release that, fingertips go down. 172 00:10:15,469 --> 00:10:18,924 We're gonna come all the way forward onto all fours. 173 00:10:18,924 --> 00:10:21,240 We're gonna send the right heel back, 174 00:10:21,240 --> 00:10:22,289 keep the right toes on the ground, 175 00:10:22,289 --> 00:10:23,879 left heel back, Plank Pose. 176 00:10:23,879 --> 00:10:27,129 Just lighting up the center here. 177 00:10:27,129 --> 00:10:30,200 You can always lower to the knees here if you like. 178 00:10:30,200 --> 00:10:35,288 Press away from the yoga mat to engage your core for three, 179 00:10:35,288 --> 00:10:37,222 for two, and one. 180 00:10:37,222 --> 00:10:38,840 Lower all the way to the belly. 181 00:10:38,840 --> 00:10:40,659 Your blanket can stay there. No problem. 182 00:10:40,659 --> 00:10:42,159 Press into the tops of the feet. 183 00:10:42,159 --> 00:10:45,589 Inhale, lift the chest for a little Cobra. 184 00:10:45,589 --> 00:10:47,360 And then exhale to release. 185 00:10:47,360 --> 00:10:49,580 Press back up to all fours. 186 00:10:49,580 --> 00:10:52,099 You can walk the knees back onto the blanket. 187 00:10:52,099 --> 00:10:55,720 Alright, we're gonna take the right knee up into a low lunge. 188 00:10:55,720 --> 00:10:57,442 Adjust your blanket, maybe by bringing it 189 00:10:57,442 --> 00:10:59,720 a little bit back if you need. 190 00:10:59,720 --> 00:11:01,980 We're coming into a bit of a 191 00:11:01,980 --> 00:11:04,360 low Crescent Lunge with the Eagle Arms. 192 00:11:04,360 --> 00:11:07,240 So, squeeze the legs together. 193 00:11:07,240 --> 00:11:09,705 Find your center and then come up with the 194 00:11:09,705 --> 00:11:11,440 fingertips reaching forward. 195 00:11:11,440 --> 00:11:15,070 Plug the shoulders back. Breathe in. 196 00:11:15,070 --> 00:11:17,043 Breathe out. Take the left arm on top. 197 00:11:17,043 --> 00:11:18,450 We'll find the wrap here. 198 00:11:18,450 --> 00:11:21,149 And we're gonna take it for three circles. 199 00:11:21,149 --> 00:11:23,149 So, count 'em out as you breathe. 200 00:11:23,149 --> 00:11:26,080 Try to keep the low body stable in your lunge. 201 00:11:26,080 --> 00:11:29,840 If this is too tricky, you can just come back to the knees, 202 00:11:29,840 --> 00:11:32,000 both knees on the ground and work here. 203 00:11:34,427 --> 00:11:37,240 So, how can we connect this gesture to the core? 204 00:11:37,240 --> 00:11:40,799 Well, in this shape, it might be a little bit easier, 205 00:11:40,799 --> 00:11:43,440 strangely enough, to find that connection. 206 00:11:43,440 --> 00:11:45,601 After three, we'll release, 207 00:11:45,601 --> 00:11:47,699 bring the palms down to the earth, 208 00:11:47,699 --> 00:11:48,600 and we're just gonna switch. 209 00:11:48,600 --> 00:11:49,720 Take it to the other side. 210 00:11:49,720 --> 00:11:51,919 Nice and easy coming back to all fours. 211 00:11:51,919 --> 00:11:55,003 If you want to sneak in a Downward Dog there, you can. 212 00:11:55,840 --> 00:11:58,308 Alright, so, squeeze the inner thighs together 213 00:11:58,308 --> 00:12:00,587 once you're set up. 214 00:12:00,587 --> 00:12:02,360 Find the alignment of front knee, front ankle. 215 00:12:02,360 --> 00:12:06,799 And then again, from your abs, essentially, connect and 216 00:12:06,799 --> 00:12:09,742 that's where we're gonna plug the shoulders back. 217 00:12:09,742 --> 00:12:14,269 And kind of do this zombie move as we lift up. 218 00:12:14,269 --> 00:12:15,840 Alright, this time right arm on top. 219 00:12:15,840 --> 00:12:18,129 We find the wrap. We lift the chest. 220 00:12:18,129 --> 00:12:20,610 We squeeze the thighs to the midline. 221 00:12:20,610 --> 00:12:23,160 Your right glute should feel really engaged here. 222 00:12:23,160 --> 00:12:28,534 And then we're gonna take three slow circles 223 00:12:28,534 --> 00:12:31,960 with the right elbow counterclockwise. 224 00:12:38,194 --> 00:12:40,667 Lovely, then we'll release. 225 00:12:40,667 --> 00:12:42,630 We'll plant the palms and then listen carefully, 226 00:12:42,630 --> 00:12:44,279 you're gonna lift the back knee up and 227 00:12:44,279 --> 00:12:46,249 you're gonna step that back foot up to 228 00:12:46,249 --> 00:12:48,519 meet the front so you're in Forward Fold 229 00:12:48,519 --> 00:12:51,254 at the head of your mat. 230 00:12:51,254 --> 00:12:53,320 Yippee, then relax here. 231 00:12:53,320 --> 00:12:55,082 Bend your knees as much as you like 232 00:12:55,082 --> 00:12:58,802 and allow the head to release. 233 00:12:58,802 --> 00:13:00,960 You can clasp opposite elbow. 234 00:13:00,960 --> 00:13:05,609 Find some soft, easy movement that feels good here. 235 00:13:05,609 --> 00:13:08,457 Listen to the sound of your breath and ground through 236 00:13:08,457 --> 00:13:11,756 all four corners of the feet. 237 00:13:18,141 --> 00:13:22,513 Then bend your knees and slowly begin to roll up to standing 238 00:13:22,513 --> 00:13:24,079 nice and slow. 239 00:13:28,735 --> 00:13:31,670 Come through Mountain Pose and then right away we're gonna 240 00:13:31,670 --> 00:13:36,680 inhale, reach the fingertips all the way up to the sky. 241 00:13:36,680 --> 00:13:40,089 And then exhale, check it out, you're gonna start with your 242 00:13:40,089 --> 00:13:43,860 chin coming down, hands come behind the head, you can peek 243 00:13:43,860 --> 00:13:46,279 at me if you need to, and then we're gonna cascade down 244 00:13:46,279 --> 00:13:50,484 from here all the way down to Forward Fold. 245 00:13:50,484 --> 00:13:51,996 Then roll up again. 246 00:13:51,996 --> 00:13:53,679 Rag doll, bend your knees. 247 00:13:53,679 --> 00:13:56,256 Support the low back by drawing your low abs in. 248 00:13:56,256 --> 00:13:59,559 And then we'll repeat, reaching the arms all the way up. 249 00:13:59,559 --> 00:14:01,520 Catch a wave here, breathe in. 250 00:14:01,520 --> 00:14:03,733 And then exhale, start with the chin, 251 00:14:03,733 --> 00:14:06,510 bend the elbows and we roll it down. 252 00:14:06,510 --> 00:14:10,399 So a little body roll. 253 00:14:12,998 --> 00:14:15,750 Rolling all the way up. 254 00:14:15,750 --> 00:14:17,049 Connecting with the abs. 255 00:14:17,049 --> 00:14:19,960 Reaching fingertips all the way up to the sky. 256 00:14:19,960 --> 00:14:21,720 Big breath, big stretch. 257 00:14:21,720 --> 00:14:25,080 And then exhale, chin to chest, bending at the elbows and 258 00:14:25,080 --> 00:14:26,740 rolling it back down. 259 00:14:26,740 --> 00:14:31,120 This time when you land, let's go ahead and stay there. 260 00:14:31,966 --> 00:14:33,407 Hi Benji. 261 00:14:33,407 --> 00:14:35,019 Alright, right foot stays where it is. 262 00:14:35,019 --> 00:14:38,931 We're gonna step the left foot back, left foot back. 263 00:14:38,931 --> 00:14:41,589 Option to lower that left knee to the blanket, 264 00:14:41,589 --> 00:14:43,079 just like we've done, 265 00:14:43,079 --> 00:14:45,639 or this time we're gonna come into high lunge. 266 00:14:45,639 --> 00:14:48,940 So plug the shoulders back, connect to your abs, 267 00:14:48,940 --> 00:14:51,358 so important to protect the back here, 268 00:14:51,358 --> 00:14:54,000 as we slowly rise up fingertips forward. 269 00:14:55,118 --> 00:14:57,000 We're here. We're pluggin' it back. 270 00:14:57,000 --> 00:14:58,711 We're engaging low abs. 271 00:14:58,711 --> 00:15:00,460 We got this lifting the chest. 272 00:15:00,460 --> 00:15:02,679 If you get here and it's just a little too wobbly today for 273 00:15:02,679 --> 00:15:04,960 whatever reason, maybe you didn't sleep much last night, 274 00:15:04,960 --> 00:15:07,900 can come right back down and work in that low lunge. 275 00:15:07,900 --> 00:15:10,389 Alright, pull the right hip crease back a bit here, 276 00:15:10,389 --> 00:15:12,320 keep that front knee bent. 277 00:15:12,320 --> 00:15:14,320 Left arm over the right. 278 00:15:14,320 --> 00:15:16,759 We're gonna take the elbows up this time. 279 00:15:16,759 --> 00:15:19,720 Listen carefully, we're letting go of the circle for now. 280 00:15:19,720 --> 00:15:23,120 So inhale, lift the elbows up and feel that deep stretch 281 00:15:23,120 --> 00:15:24,929 in the front of your left hip crease. 282 00:15:24,929 --> 00:15:27,578 Continue to pull the right hip crease back. 283 00:15:27,578 --> 00:15:28,976 Inhale in, listen carefully, 284 00:15:28,976 --> 00:15:31,240 draw the navel back to the spine. 285 00:15:31,240 --> 00:15:33,403 Slowly, keep the legs where they are as you 286 00:15:33,403 --> 00:15:37,840 round in the spine, drawing the elbows down and in. 287 00:15:39,101 --> 00:15:40,549 Chin to chest. 288 00:15:41,781 --> 00:15:45,200 Twice more. Inhale, lift and lengthen. 289 00:15:45,200 --> 00:15:48,258 Opening up through the front body just like 290 00:15:48,258 --> 00:15:49,830 we do in our spinal flexion. 291 00:15:49,830 --> 00:15:52,023 This is like Cow Pose. 292 00:15:52,023 --> 00:15:54,399 And then exhale, contract navel to spine. 293 00:15:54,399 --> 00:15:56,879 Slow and steady wins the race here. 294 00:15:56,879 --> 00:15:59,030 Really engaging the muscles of the core 295 00:15:59,030 --> 00:16:02,174 as you round through the spine. 296 00:16:02,174 --> 00:16:04,620 One more. Inhale, squeeze and lift. 297 00:16:04,620 --> 00:16:08,169 Again, feel free to lower that back knee any time. 298 00:16:08,169 --> 00:16:11,360 And exhale, how can we really connect this gesture 299 00:16:11,360 --> 00:16:12,500 to the core muscles? 300 00:16:12,500 --> 00:16:15,489 How can it kind of radiate from there? 301 00:16:16,890 --> 00:16:18,910 Lovely, then unravel the elbows. 302 00:16:18,910 --> 00:16:21,775 Inhale, reach for the sky. 303 00:16:21,775 --> 00:16:24,243 And then exhale, melt it all the way back down 304 00:16:24,243 --> 00:16:25,799 to a nice low lunge. 305 00:16:25,799 --> 00:16:28,125 Step the right foot back, 306 00:16:28,125 --> 00:16:30,320 inhale to look forward just a bit. 307 00:16:30,320 --> 00:16:34,080 Exhale, squeeze the elbows, slowly lower belly to Cobra or 308 00:16:34,080 --> 00:16:37,149 Chaturanga to Upward Facing Dog. 309 00:16:37,149 --> 00:16:39,924 Press into the tops of the feet, breathe in. 310 00:16:39,924 --> 00:16:43,639 As you breathe out, make your way to Downward Facing Dog. 311 00:16:44,601 --> 00:16:46,609 Claw through the fingertips. 312 00:16:46,609 --> 00:16:48,930 Breathe in. 313 00:16:48,930 --> 00:16:51,489 Breathe out. 314 00:16:51,489 --> 00:16:54,936 Again, inhale in deeply. 315 00:16:54,936 --> 00:16:57,879 And exhale completely. 316 00:16:58,752 --> 00:17:00,989 And one more time, big breath in. 317 00:17:02,549 --> 00:17:05,070 And long breath out. 318 00:17:07,359 --> 00:17:10,290 Nice. Step the left foot up now. 319 00:17:10,290 --> 00:17:14,027 Back knee is lowered or lifted, your choice. 320 00:17:14,027 --> 00:17:17,292 From here, especially if you're in the high lunge, 321 00:17:17,292 --> 00:17:20,490 knee lifted, hug the low ribs in. 322 00:17:20,490 --> 00:17:22,020 Lift up from the pelvic floor. 323 00:17:22,020 --> 00:17:26,279 Engage, recruit all the abs here as we send the fingertips 324 00:17:26,279 --> 00:17:29,480 forward, plug the shoulders back and lift the heart. 325 00:17:30,669 --> 00:17:34,839 If the back foot, back hip is feeling a little tight, 326 00:17:34,839 --> 00:17:37,752 you can bend your right knee. 327 00:17:37,752 --> 00:17:39,920 It's a little bit, requires more effort. 328 00:17:39,920 --> 00:17:43,330 But you can bend your right knee to kind of feel where 329 00:17:43,330 --> 00:17:46,732 your pelvis wants to go, where it feels stable 330 00:17:46,732 --> 00:17:50,380 and then you can start to straighten it from there. 331 00:17:50,380 --> 00:17:52,799 Alright, this time right elbow on top. 332 00:17:52,799 --> 00:17:57,240 We got this. Inhale, lift elbows to the sky. 333 00:17:57,240 --> 00:17:58,640 Keep that deep bend in your front knee. 334 00:17:58,640 --> 00:18:02,961 As you exhale, round everything in. 335 00:18:02,961 --> 00:18:04,820 Hold on to your core. 336 00:18:04,820 --> 00:18:06,799 Two more. Inhale, slow. 337 00:18:06,799 --> 00:18:08,727 So if you try to do this really fast, you're kind of gonna 338 00:18:08,727 --> 00:18:13,093 miss the point of today. (laughs) 339 00:18:13,093 --> 00:18:16,480 So can we 340 00:18:16,480 --> 00:18:21,134 really allow this gesture 341 00:18:21,134 --> 00:18:22,289 to come from the core? 342 00:18:22,289 --> 00:18:23,866 And you almost have to rely on that 343 00:18:23,866 --> 00:18:26,440 if the back knee is lifted. 344 00:18:28,738 --> 00:18:31,211 Great, after three, inhale, 345 00:18:31,211 --> 00:18:34,039 reach the arms all the way up to the sky. 346 00:18:34,039 --> 00:18:37,319 And then exhale, bring it all the way down. 347 00:18:37,319 --> 00:18:39,575 Step the left foot back, 348 00:18:39,575 --> 00:18:42,960 belly to Cobra or Chaturanga to Upward Facing Dog. 349 00:18:42,960 --> 00:18:47,100 Find a little vinyasa that feels good for you today. 350 00:18:47,100 --> 00:18:49,640 And we'll meet back in Downward Facing Dog. 351 00:18:51,207 --> 00:18:55,601 Three final breaths here before we come back to the earth. 352 00:18:55,601 --> 00:18:57,039 Inhale in deeply. 353 00:18:58,268 --> 00:19:00,079 Perhaps a cleansing breath. 354 00:19:02,434 --> 00:19:03,969 Inhale in. 355 00:19:05,570 --> 00:19:06,979 Exhale. 356 00:19:08,849 --> 00:19:11,442 And on this next one, just try to find a little movement in 357 00:19:11,442 --> 00:19:14,557 the spine, whatever that means to you as you breathe in. 358 00:19:15,580 --> 00:19:17,845 And as you breathe out. 359 00:19:19,200 --> 00:19:22,207 Lovely, slowly lower to the knees. 360 00:19:22,207 --> 00:19:23,767 Child's Pose. 361 00:19:23,767 --> 00:19:26,000 Rest your head, rest your heart. 362 00:19:27,874 --> 00:19:29,720 Inhale lots of love in. 363 00:19:31,674 --> 00:19:35,249 And exhale, lots of love out. 364 00:19:35,249 --> 00:19:38,342 If you'd like to stay here 365 00:19:38,342 --> 00:19:42,053 to close out practice today, 366 00:19:43,371 --> 00:19:45,040 please do. 367 00:19:45,040 --> 00:19:50,485 If you'd like to transition to your back, doing the core roll 368 00:19:50,485 --> 00:19:54,169 down with me, we're gonna slowly inhale, rise up. 369 00:19:56,978 --> 00:20:00,400 Make our way to a seat, sending the legs to one side. 370 00:20:05,303 --> 00:20:07,839 Squeeze the legs together, point the toes. 371 00:20:07,839 --> 00:20:10,680 Send the fingertips forward, inhale in. 372 00:20:10,680 --> 00:20:13,050 Exhale, navel draws back and 373 00:20:13,050 --> 00:20:17,614 we slowly find that C-curve as we roll down. 374 00:20:17,614 --> 00:20:20,229 One vertebra at a time. 375 00:20:20,229 --> 00:20:23,116 Feet and legs stay heavy here. 376 00:20:23,116 --> 00:20:25,082 And then eventually, 377 00:20:26,744 --> 00:20:30,160 we relax the weight of the chest 378 00:20:31,363 --> 00:20:36,029 and the shoulders on the earth. 379 00:20:36,029 --> 00:20:37,233 Now you can take your blanket, 380 00:20:37,233 --> 00:20:39,239 bring it to the head as a pillow, 381 00:20:39,239 --> 00:20:43,440 whether you're on your back or in Child's Pose. 382 00:20:48,701 --> 00:20:53,079 And then everyone, let's take three final breaths in here 383 00:20:53,079 --> 00:20:56,200 for today's practice. 384 00:20:56,200 --> 00:21:00,294 Inhale, close your eyes, maybe breathe in. 385 00:21:02,785 --> 00:21:04,629 And breathe out. 386 00:21:08,311 --> 00:21:10,579 Breathe in. 387 00:21:12,795 --> 00:21:14,836 And breathe out. 388 00:21:14,836 --> 00:21:17,195 And one last centering breath here. 389 00:21:17,195 --> 00:21:19,515 Inhale, lots of love in. 390 00:21:23,456 --> 00:21:26,877 And exhale, lots of love out. 391 00:21:30,820 --> 00:21:33,072 Option to bring the palms together 392 00:21:33,072 --> 00:21:34,976 right up to the forehead. 393 00:21:36,361 --> 00:21:41,623 And you can whisper a little thank you to yourself here. 394 00:21:44,124 --> 00:21:46,405 I am grateful. 395 00:21:48,785 --> 00:21:52,496 Look forward to seeing you tomorrow for Day 18. 396 00:21:52,496 --> 00:21:54,191 Don't miss it. 397 00:21:54,191 --> 00:21:56,955 'Til then, take good care. 398 00:21:58,994 --> 00:22:02,214 (light music)