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- Hi everyone,
welcome back to Center.

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It's Day 21, Strength.

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Let's giddyup.

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(light music)

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Alright, let's start 
today on our backs.

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Jumping right in.

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Come on down to the ground,
and when you get there,

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you can hug your 
knees into your chest.

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Start to drop in

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to the observation or

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the witnessing of your breath.

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Then bring the feet to the earth,

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palms down to the earth,

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tuck the chin slightly,
toes are pointing forward.

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We're gonna press into
all four corners of the feet.

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And rock on the pelvis,
tailbone lifts up as we engage

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the muscles of the core.

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Press into the feet to lift the
hip points up to your Bridge.

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Deep breath in.

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Stay here as you exhale, 
draw the navel in a little more.

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Good, and then slowly release.

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Take it all the way down.

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Nice, one more time.

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Inhale in,
exhale, lift the tailbone.

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Draw the hip points,
imagine drawing the hip points

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together here to
really engage the low abs.

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You can tell how it changes
my voice here, beautiful.

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And then keep moving up slowly,
keeping that connection with

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the abdominals, pressing into
all four corners of the feet.

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Inhale in
deeply here at the top.

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Exhale, without moving the legs,

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squeeze the inner thighs together,

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hug to the midline and 
draw the navel into the spine.

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And then slowly roll it
down whenever you're ready.

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Hug the knees into
the chest once again.

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Rock gently side to side.

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Take a deep breath
in through your nose.

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And exhale out
through the nose or the mouth.

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Good, extend your
left leg out long.

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Hug your right
knee into your chest.

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And then switch.

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Left knee comes in, 
right leg goes out.

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Point or flex the feet.

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Now we're gonna
do that back and forth.

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Right knee, 
left knee alternating.

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First with the head down.

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See if you can engage the
low abs by again imagining

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your hip points drawing
together in towards the middle.

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Pelvic floor drawing up 
in towards the middle.

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And low ribs hugging
down towards the mat.

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Stay here breathing, moving
at a pace that works great for

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you here as we warm up.

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Or you can start to lift the
head, the neck, the shoulders.

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Keep the shoulders relaxed 
and keep that connection

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in your core strong.

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So we're actively drawing
the navel down as we work here.

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Again, feet point or flexed.

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Keep it going.

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Hi Benji.

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And slowly release.

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Excellent.
Hey buddy.

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Extend the legs out long.

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Inhale, reach the 
arms up and overhead

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for a nice full body stretch.

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You can open and
close the jaw here.

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Maybe you take a yawn.

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Nice. Now interlace the 
fingertips behind the head

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and we're gonna bend the knees,

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bring the feet 
back up to the earth.

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But keep the elbows instead
of keeping them wide like

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I usually guide, we're
gonna bring them in just a bit.

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Inhale in, exhale, 
from your core,

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so your core tightens 
first then lift up.

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Again, elbows are in just a
bit and you're looking,

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you're sending your gaze
towards your navel here.

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Now stay here.
Listen carefully:

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Just breathe in.

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And as you breathe out,

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see if you can see 
your navel draw down.

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Again, inhale in.

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Maybe lift up a little
higher and exhale, contract.

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Inhale in.

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Exhale, contract.

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Now you can keep working here.

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We're gonna lift the knees.

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Shins parallel to the ceiling,

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knees right over 
the hips and continue.

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Inhale in.

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Exhale, navel draws down.

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Inhale.

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Sharp exhale.

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Keep it going.

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Lifting up from
the shoulder blades.

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Skin of the face soft.

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Neck relaxed.

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(rhythmic breathing)

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Three more.

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And slowly release.
Great.

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You can bring the palms now
to the knees and just draw

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a couple of circles one
way and then the other.

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And then soles of the 
feet come back to the mat

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or shins lifted up 
to the ceiling.

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So you have options here.

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Both work great.

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Interlace the fingertips.

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Hug the elbows in just a hair.

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Inhale in.
Exhale.

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Lift the head, the neck, 
the shoulders up.

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Again, think about lifting
from your shoulder blades here.

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Good, inhale in.

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Again, exhale.

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Take your left shoulder over

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towards the top 
of the right thigh.

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Keep the hips where they are.

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Left shoulder to the
top of the right thigh.

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Hold.

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Then keep it lifted 
as you slide their center

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and take it to the other side.

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Right shoulder towards
the top of the left thigh.

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Keep your right hip down.

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Good, slide through the middle.

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And then find that exhale
as you take it to the right.

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Slide through the middle.
Keep it lifted.

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Exhale to the left.

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Inhale through center.

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Exhale.

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Inhale through center.

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Exhale.

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Keep the hips where they are.

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One more to each side.

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And slowly release.

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This time bring the hands
to the backs of the thighs.

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Hug the knees into the chest.
Rock gently side to side.

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And then when you're ready,
we're gonna rock up and down

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the length of the spine.

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Massaging the back body.

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You may find that maybe
the toes touch behind you.

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And if you're like, 
"No way, not today,"

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maybe another day.

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Give it a couple
of rock and rolls.

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Maybe finding a little Plow
Pose with the toes behind you.

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And then eventually 
we'll all meet

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in a seated cross-legged
position at the top of the mat.

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Inhale, sit up nice and tall.

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Lengthen through the crown.
Lift your chest.

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Close your eyes
for just a moment.

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Observe your breath.

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We're building strength 
in the body, but we just cannot

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underestimate 
the mental strength

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that we're building,

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that we're cultivating
each time we show up here.

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Take a deep breath in.

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And a long breath out.
You can open the eyes.

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Let's rock on. Just a 
gentle twist to the left.

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Breathe in.

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Breathe out.

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Breathe in.

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Sit up a little taller.

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And breathe out to
come back to center.

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Take it to the other side.

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Gentle twist.
Inhale.

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Exhale to stay.

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Inhale to get a
little bit taller.

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And exhale to
release back to center.

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Alright, we're gonna take 
it all the way back down

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to our backs.

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And you're gonna now bring
your hands to the backs of your

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thighs and we're gonna
rock up to maybe a Boat Pose.

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So just let's just see 
what happens. Inhale in.

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Exhale, lift up.

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If you don't quite make it,
that's all right.

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Inhale in.
Rock back.

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Exhale, lift up.

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Inhale in.

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If you don't quite make it,
you can use your hands on the

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ground to support you.

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Peek at me.

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We're gonna go
back and then lift up.

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And is this very humbling?

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(laughs) Absolutely.

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Build strength again
in more ways than one.

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The next time you maybe make
it up or maybe you're still

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rocking and rollin', you
might try to extend the legs.

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You can bring the
hands behind the thighs.

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Lift up through 
the chest, everyone.

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Hug the low ribs in.

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Or you can keep it bent.

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Option to send
the fingertips out.

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Palms face up.

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And then everyone,
cross your ankles and release.

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Come back to a seat.
Take a deep breath in here.

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Exhale to let it go.

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Great. Come forward 
onto all fours.

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You can center
yourself on your mat here.

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We're gonna come 
into a Tabletop Position

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with the toes curled under.

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Spread the fingertips.

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Send your gaze straight
down to the center of your mat.

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Lift up through your shoulder
blades here so you have this

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doming effect in
the upper back body.

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Now before we lift the knees,
inhale in, draw the navel

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up and in, on the exhale,
you feel your low abs draw in.

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And from there, lift the knees.
Let them hover.

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Good. Inhale to lower.

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Exhale to lift.

206
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But again, it comes 
from those low abs.

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So that moves first
and then the knees lift.

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Try to be disciplined 
about these steps.

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So you inhale, lower.

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Exhale first, you feel 
the low abs lift

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and then the
knees lift to follow.

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Inhale, lower.

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Exhale, lift.

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Inhale, lower.

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Now you can start to find that

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audible sharp exhale 
as you lift.

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Think low abs here.

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Strong arms.

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Strong shoulders.

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Low ribs hug in.

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Neck is long.

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Crown of the head 
reaching forward.

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Three more.

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And release.
Beautiful.

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Draw the elbows down
where the hands were.

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Drop, rather, not draw
the elbows down

227
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where the hands were, 
press into all of your fingerprints,

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keep that rooted,
that foundation rooted

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as you walk your knees back,

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send your tailbone 
up towards the sky,

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ooh and feel the
front body get long as you

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stretch here, allowing
the heart to melt down.

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Puppy Posture.

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You have the
long puppy belly here.

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Breathe into it.

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Nice, and then carve
a line with your nose.

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Try to keep
your soft gaze here.

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As you slowly come forward,
we can take a moment here

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to bring the hips down.

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We're gonna
bring right back up.

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(chuckles) So we're gonna
interlace the fingertips here,

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option one. Option two is
to stay exactly where you were

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with the hands for Puppy
on the forearms with the hands

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spread or on the forearms
with the fingertips interlaced.

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Alright, curl the toes under.

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Inhale in.

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Exhale, from your core,
lift the hips up.

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Heels reach back.

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Feet are hip width apart, 
hip point width apart.

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Neck is nice and long here.

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Breathe in.

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Breathe out to 
reinforce that connection

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of the navel drawing in and up.
You got this.

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Stay here breathing deep or
option to tap right knee down

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to the earth
and then lift it up.

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Left knee down to
the earth and lift it up.

257
00:13:21,319 --> 00:13:23,978
Right knee.

258
00:13:23,978 --> 00:13:26,529
Left knee.

259
00:13:26,529 --> 00:13:28,530
Right knee.

260
00:13:28,530 --> 00:13:29,740
Left knee.

261
00:13:29,740 --> 00:13:34,130
Now both knees, 
you got this, lower and lift.

262
00:13:34,130 --> 00:13:35,899
Lower and lift.

263
00:13:35,899 --> 00:13:36,799
One more.

264
00:13:36,799 --> 00:13:39,039
If you've taken a break,
come on in for this last one.

265
00:13:39,039 --> 00:13:41,470
Lower and lift.

266
00:13:41,470 --> 00:13:46,000
Lovely. Stay here 
Forearm Plank for three, two.

267
00:13:46,000 --> 00:13:48,829
And on the one,
melt everything down.

268
00:13:48,829 --> 00:13:49,930
Take a break.

269
00:13:49,930 --> 00:13:53,325
You can use your hands here

270
00:13:53,325 --> 00:13:54,619
stacked as a pillow.

271
00:13:54,619 --> 00:13:58,995
Bring your forehead to your
hands and you can just rock

272
00:13:58,995 --> 00:14:01,221
the hips gently left to right.

273
00:14:01,221 --> 00:14:06,669
Close your eyes and breathe.

274
00:14:14,953 --> 00:14:16,649
Alright, last bit here.

275
00:14:16,649 --> 00:14:17,919
You got this.

276
00:14:17,919 --> 00:14:20,279
A little conditioning
today mentally and physically.

277
00:14:20,279 --> 00:14:24,960
We're gonna press all
the way back up to all fours.

278
00:14:24,960 --> 00:14:28,859
We're gonna walk the hands out,
spread the fingertips wide.

279
00:14:28,859 --> 00:14:31,103
Now shift your weight so 
that your shoulders are

280
00:14:31,103 --> 00:14:32,879
directly over your wrists.

281
00:14:32,879 --> 00:14:35,840
Then we're gonna extend 
one leg out and then the other

282
00:14:35,840 --> 00:14:38,909
coming up into a strong Plank.

283
00:14:38,909 --> 00:14:42,639
Quietly whisper to yourself,
"I am strong."

284
00:14:42,639 --> 00:14:44,093
I am strong.

285
00:14:44,093 --> 00:14:47,039
Now we're gonna turn
the heels to the right.

286
00:14:47,039 --> 00:14:50,080
Press away from the
earth with that right hand.

287
00:14:50,080 --> 00:14:51,480
There's lots of
space in the shoulder here.

288
00:14:51,480 --> 00:14:54,497
And we're gonna reach the left
fingertips up towards the sky.

289
00:14:54,497 --> 00:14:57,444
Option to stack the feet here.

290
00:14:57,444 --> 00:14:58,960
Everyone lift the hips.

291
00:14:58,960 --> 00:15:00,879
So we're here or here.

292
00:15:00,879 --> 00:15:03,819
Another option is 
to bend the top knee

293
00:15:03,819 --> 00:15:05,499
and bring the 
left foot to the ground

294
00:15:05,499 --> 00:15:08,338
for a little more stability.

295
00:15:08,338 --> 00:15:11,804
Everyone lift up through
the right obliques,

296
00:15:11,804 --> 00:15:14,160
lengthen through 
the crown of the head.

297
00:15:14,160 --> 00:15:19,440
Option to lift the left leg for
a little more of a challenge.

298
00:15:19,440 --> 00:15:21,180
Deep breath in.

299
00:15:21,180 --> 00:15:23,929
Stay here.
Long breath out.

300
00:15:23,929 --> 00:15:25,960
Deep breath in.

301
00:15:25,960 --> 00:15:28,399
Exhale, come through to center.

302
00:15:28,399 --> 00:15:29,480
Reset.

303
00:15:30,973 --> 00:15:32,360
Alright, inhale in.

304
00:15:32,360 --> 00:15:34,399
Exhale, navel draws in and

305
00:15:34,399 --> 00:15:37,540
we twist the heels to 
the left toes to the right.

306
00:15:37,540 --> 00:15:39,967
Right fingertips 
slowly trace a line

307
00:15:39,967 --> 00:15:42,693
all the way up towards the sky.

308
00:15:42,693 --> 00:15:45,399
Stay connected to your core,
your center here.

309
00:15:45,399 --> 00:15:47,099
You may stack the feet.

310
00:15:48,523 --> 00:15:52,560
You may bend the top leg
for a little kickstand action.

311
00:15:52,560 --> 00:15:55,360
Everyone lift, lift,
lift the hips up high.

312
00:15:56,381 --> 00:15:59,399
For a little extra challenge,
you might lift the top leg.

313
00:16:00,664 --> 00:16:02,735
Breathe in.

314
00:16:02,735 --> 00:16:05,520
Breathe out.

315
00:16:05,520 --> 00:16:08,020
Breathe in.

316
00:16:08,020 --> 00:16:09,799
And slowly come back to center.

317
00:16:09,799 --> 00:16:13,159
Reset. Stay lifted.
You got this for five.

318
00:16:14,426 --> 00:16:16,269
Four, breathe.

319
00:16:16,269 --> 00:16:19,759
Two and one, lower the knees.

320
00:16:19,759 --> 00:16:23,420
Send it back.
Child's Pose.

321
00:16:23,420 --> 00:16:25,919
Inhale in deeply.

322
00:16:25,919 --> 00:16:28,600
And exhale to let it all go.

323
00:16:32,114 --> 00:16:35,360
Find a comfortable
position here to rest in.

324
00:16:37,014 --> 00:16:41,979
So knees together or knees wide
or maybe you come to lie down.

325
00:16:44,086 --> 00:16:48,379
Close your eyes and
just observe your breath.

326
00:16:49,591 --> 00:16:51,983
Notice how you feel.

327
00:16:58,175 --> 00:17:00,991
Great work today.

328
00:17:00,991 --> 00:17:04,370
Way to show up and rock it out.

329
00:17:06,435 --> 00:17:11,132
Whatever you do, do not
miss tomorrow's practice.

330
00:17:12,066 --> 00:17:14,189
Thank you for joining me today.

331
00:17:16,193 --> 00:17:17,688
Take good care.

332
00:17:21,009 --> 00:17:24,009
(light music)