1 00:00:00,230 --> 00:00:02,009 - Howdy and welcome back to Center. 2 00:00:02,009 --> 00:00:06,316 It's Day 22, Align. 3 00:00:06,316 --> 00:00:07,978 Let's get started. 4 00:00:07,978 --> 00:00:11,234 (light music) 5 00:00:29,067 --> 00:00:32,970 Alright, let's begin in a seated position of your choice. 6 00:00:32,970 --> 00:00:37,177 You can sit cross-legged or maybe you try kneeling today 7 00:00:37,177 --> 00:00:40,479 if that feels right in your body. 8 00:00:40,479 --> 00:00:44,059 Come into your choice of seat 9 00:00:44,059 --> 00:00:47,624 to begin and sit up nice and tall. 10 00:00:50,240 --> 00:00:53,159 You can close your eyes or soften your gaze here as we 11 00:00:53,159 --> 00:00:58,006 align the head over the heart and the heart over the pelvis. 12 00:01:00,479 --> 00:01:03,820 Relax your shoulders down as you gently lift up through 13 00:01:03,820 --> 00:01:07,703 the chest, the sternum, the heart. 14 00:01:09,239 --> 00:01:13,040 And then slowly draw your palms together, 15 00:01:13,040 --> 00:01:15,008 Anjuli Mudra. 16 00:01:17,599 --> 00:01:21,991 Take a quiet moment here to just notice how you feel. 17 00:01:25,680 --> 00:01:31,180 Aligning your attention to the present moment. 18 00:01:41,040 --> 00:01:44,040 And for me, aligning your attention is not about 19 00:01:44,040 --> 00:01:48,549 snapping into something or perfectionism or nailing it, 20 00:01:48,549 --> 00:01:50,959 it's a process. 21 00:01:50,959 --> 00:01:53,360 It's an unfolding. 22 00:01:55,242 --> 00:01:57,959 It's an evolution. 23 00:01:57,959 --> 00:02:01,056 It's always building upon itself one present moment 24 00:02:01,056 --> 00:02:02,858 into the next. 25 00:02:04,040 --> 00:02:07,840 So each time you come to the mat you have an opportunity to 26 00:02:07,840 --> 00:02:10,990 be in that process of aligning with 27 00:02:12,667 --> 00:02:16,280 the current moment, the present moment. 28 00:02:16,280 --> 00:02:20,050 That's why we often say let go of the past, 29 00:02:20,050 --> 00:02:22,833 politely put your to-do list on hold. 30 00:02:24,840 --> 00:02:30,340 So using this time to simply align with what is. 31 00:02:37,680 --> 00:02:40,958 Inhale in deeply through the nose. 32 00:02:42,560 --> 00:02:45,200 And exhale in deeply through the nose or the mouth. 33 00:02:45,200 --> 00:02:49,060 You can release the hands to your lap and we'll just take a 34 00:02:49,060 --> 00:02:53,693 couple small circles one way. 35 00:02:53,693 --> 00:02:56,000 Checking in with the neck. 36 00:02:58,418 --> 00:03:01,300 Pulling those shoulders down and back 37 00:03:01,300 --> 00:03:04,157 and then reversing your circle. 38 00:03:05,840 --> 00:03:09,319 Continuing to gently deepen your breath. 39 00:03:11,719 --> 00:03:15,779 Aligning with your breath, 40 00:03:15,779 --> 00:03:18,480 witnessing your breath is an incredible way 41 00:03:18,480 --> 00:03:22,780 to come into the present moment. 42 00:03:24,719 --> 00:03:28,692 If you're ever stuck in the past or worrying about the future, 43 00:03:28,692 --> 00:03:31,360 align with your breath. Okay, here we go. 44 00:03:31,360 --> 00:03:33,149 Palms are gonna come forward. 45 00:03:33,149 --> 00:03:37,168 We'll walk the knees out hip width apart. 46 00:03:37,168 --> 00:03:39,069 We're gonna take a couple of Cat-Cows here. 47 00:03:39,069 --> 00:03:40,859 Inhale, drop the belly. 48 00:03:42,335 --> 00:03:47,363 Practice softening your gaze, paying attention to your focus 49 00:03:47,363 --> 00:03:49,596 here as you move 50 00:03:50,858 --> 00:03:55,025 the spine back and forth nice and slow. 51 00:04:01,080 --> 00:04:05,439 So we're starting to align with more and more vocabulary. 52 00:04:05,439 --> 00:04:07,120 We have our foundation. 53 00:04:07,120 --> 00:04:10,080 We have the things that are active. 54 00:04:10,080 --> 00:04:12,590 We have the softening. 55 00:04:13,560 --> 00:04:15,000 We have our gaze. 56 00:04:15,000 --> 00:04:17,151 We have the breath. 57 00:04:22,839 --> 00:04:24,920 And bring it back to Tabletop Position. 58 00:04:24,920 --> 00:04:28,040 Curl the toes under, inhale in, press into the palms 59 00:04:28,040 --> 00:04:30,199 and lift your knees, let them hover. 60 00:04:30,199 --> 00:04:32,560 Tug your shoulders away from the ears. 61 00:04:32,560 --> 00:04:34,920 Send your gaze straight down. Neck nice and long. 62 00:04:34,920 --> 00:04:37,680 Soften the skin of the forehead. 63 00:04:37,680 --> 00:04:40,952 Now twist your knees to the right, to the right, 64 00:04:40,952 --> 00:04:42,399 and then come to center. 65 00:04:42,399 --> 00:04:45,599 Keep 'em lifted as you twist to the left. 66 00:04:45,599 --> 00:04:48,199 Slow and steady to the right. 67 00:04:48,199 --> 00:04:50,000 Neck stays long. 68 00:04:50,000 --> 00:04:52,720 And to the left. 69 00:04:52,720 --> 00:04:56,352 And one more time to each side. 70 00:05:00,399 --> 00:05:03,160 And then releasing back down to center. 71 00:05:03,160 --> 00:05:06,160 You're gonna turn your fingertips either to the edges 72 00:05:06,160 --> 00:05:09,690 of your mat or all the way towards your body 73 00:05:09,690 --> 00:05:10,930 for a stretch here. 74 00:05:10,930 --> 00:05:12,459 You can walk the knees closer 75 00:05:12,459 --> 00:05:14,559 if the stretch is too intense. 76 00:05:14,559 --> 00:05:17,100 And you can walk them back if you need a little more 77 00:05:17,100 --> 00:05:19,574 or want a little more. 78 00:05:19,574 --> 00:05:23,720 Then gentle circles, one way nice and slow. 79 00:05:26,888 --> 00:05:30,504 And then the other way. Keep breathing. 80 00:05:34,480 --> 00:05:37,839 And then slowly one hand at a time, release. 81 00:05:37,839 --> 00:05:40,680 Kick the right foot out long. 82 00:05:40,680 --> 00:05:43,107 Inhale in, exhale, bend the right knee, 83 00:05:43,107 --> 00:05:45,879 bring it all the way up and in for a low lunge. 84 00:05:45,879 --> 00:05:49,319 Let's just stretch it out here. So walk the left knee back. 85 00:05:49,319 --> 00:05:52,879 Open up through the chest, breathe in. 86 00:05:52,879 --> 00:05:54,761 You can find soft, easy movement here 87 00:05:54,761 --> 00:05:56,760 if that feels good. 88 00:05:57,824 --> 00:06:00,220 Pulling the right hip crease back. 89 00:06:01,873 --> 00:06:03,240 Front knee over front ankle. 90 00:06:03,240 --> 00:06:05,949 So we find the alignment of our bones. 91 00:06:05,949 --> 00:06:09,555 And then there's the discovery, the exploration, 92 00:06:09,555 --> 00:06:13,790 aligning with what feels good in your body today. 93 00:06:13,790 --> 00:06:16,770 So it might feel good to lift the back knee here 94 00:06:16,770 --> 00:06:19,000 instead of keeping it lowered. 95 00:06:19,000 --> 00:06:21,350 Might feel good to walk the knee further back 96 00:06:21,350 --> 00:06:23,032 for a deeper stretch. 97 00:06:26,450 --> 00:06:30,000 Nice and then slowly we'll send the hips back. 98 00:06:30,000 --> 00:06:32,079 Just take a little counter stretch here. 99 00:06:32,079 --> 00:06:35,304 Draw your gaze in towards your navel. 100 00:06:35,304 --> 00:06:37,278 Flex your right foot. 101 00:06:41,240 --> 00:06:43,240 And then roll through your right foot. 102 00:06:43,240 --> 00:06:44,649 Bring your right hand over 103 00:06:44,649 --> 00:06:46,959 towards the left side of your mat. 104 00:06:46,959 --> 00:06:48,739 We're gonna turn the right toes out here 105 00:06:48,739 --> 00:06:51,800 in a little modified Lizard lunge. 106 00:06:51,800 --> 00:06:54,199 So breathe deep here, open up through the chest. 107 00:06:54,199 --> 00:06:57,168 You can come on down to the forearms if you're really 108 00:06:57,168 --> 00:07:01,519 feeling it in your body, otherwise keep it nice and tall. 109 00:07:01,519 --> 00:07:04,519 And same thing, you can lift the back knee if you're ready 110 00:07:04,519 --> 00:07:06,905 or you can keep it lowered. Breathe deep. 111 00:07:09,889 --> 00:07:12,639 And then walk it all back to center. 112 00:07:12,639 --> 00:07:14,680 We'll come back to all fours. 113 00:07:16,311 --> 00:07:19,800 And when you're ready kick the left leg out. 114 00:07:19,800 --> 00:07:23,720 Inhale, exhale, bring it all the way up into your lunge. 115 00:07:23,720 --> 00:07:25,680 Walk the right knee back. 116 00:07:25,680 --> 00:07:28,356 And just stretch it out here. Breathe. 117 00:07:28,356 --> 00:07:30,319 Open up through the chest. 118 00:07:32,069 --> 00:07:34,409 Front knee over front ankle or just notice where your 119 00:07:34,409 --> 00:07:37,226 attention is going here. 120 00:07:37,226 --> 00:07:40,054 Pull that left hip crease back. 121 00:07:52,078 --> 00:07:54,773 And then send the hips back. 122 00:07:54,773 --> 00:07:58,000 Pull the left hip crease back and draw your navel, sorry, 123 00:07:58,000 --> 00:08:01,660 your nose towards your navel. Your gaze towards your navel. 124 00:08:01,660 --> 00:08:03,636 Flex your left foot. 125 00:08:08,876 --> 00:08:12,079 And then with your breath, rolling through the left foot 126 00:08:12,079 --> 00:08:15,000 coming back all the way up bringing the left hand over to 127 00:08:15,000 --> 00:08:18,680 the right side of the mat, turn the left toes out here. 128 00:08:19,929 --> 00:08:23,251 And same thing finding your variation here. 129 00:08:23,251 --> 00:08:25,980 Maybe lift the knee, maybe lower to the forearms 130 00:08:25,980 --> 00:08:28,560 or maybe keep it nice and tall. Breathe deep. 131 00:08:28,560 --> 00:08:31,820 Downward breath. Breathe into your belly. 132 00:08:31,820 --> 00:08:36,120 Send breath down the low back. 133 00:08:45,115 --> 00:08:48,690 And then draw it back through to center. 134 00:08:48,690 --> 00:08:52,217 We're just gonna come back to all fours from here. 135 00:08:52,217 --> 00:08:54,840 Nice, then spread the fingertips, curl the toes 136 00:08:54,840 --> 00:08:58,360 peel the hips up high and back, Downward Facing Dog. 137 00:08:59,790 --> 00:09:02,169 Inhale in deeply. 138 00:09:02,169 --> 00:09:05,859 Exhale to slowly lower to the knees. 139 00:09:05,859 --> 00:09:08,429 And bring the knees as wide as the mat. 140 00:09:08,429 --> 00:09:09,720 Big toes to touch. 141 00:09:09,720 --> 00:09:12,240 Walk your hands over towards the left. 142 00:09:12,240 --> 00:09:14,740 Maybe cross your right hand over your left for 143 00:09:14,740 --> 00:09:17,240 a side body stretch on the right. 144 00:09:17,240 --> 00:09:20,039 Actively pull your right hip crease back here. 145 00:09:20,039 --> 00:09:22,199 Breathe in. 146 00:09:22,199 --> 00:09:24,039 Breathe out. 147 00:09:24,039 --> 00:09:26,679 And then take it to the other side. 148 00:09:28,307 --> 00:09:30,440 Actively pulling the left hip crease back. 149 00:09:30,440 --> 00:09:32,360 Feel that stretch as you breathe in. 150 00:09:34,427 --> 00:09:36,529 And breathe out. 151 00:09:36,529 --> 00:09:38,399 Then walk it back to center. 152 00:09:38,399 --> 00:09:40,639 Come all way up. Walk the knees in. 153 00:09:40,639 --> 00:09:43,440 Send the hips up high and back, Downward Facing Dog. 154 00:09:43,440 --> 00:09:45,209 Deep breath in. 155 00:09:47,170 --> 00:09:50,039 Long breath out. Soften your gaze here. 156 00:09:50,039 --> 00:09:52,677 Close your eyes. Go inward. 157 00:09:56,339 --> 00:10:00,039 Align with the vocabulary you've learned thus far. 158 00:10:00,039 --> 00:10:02,080 Starting with the breath. 159 00:10:02,080 --> 00:10:07,325 And then all those little action points, playing around 160 00:10:07,325 --> 00:10:09,440 in the process of being present. 161 00:10:14,690 --> 00:10:16,360 Lovely. Inhale in. 162 00:10:16,360 --> 00:10:17,960 You can lift the right leg up if you want. 163 00:10:17,960 --> 00:10:21,720 Exhale, step it all the way up into a nice low lunge. 164 00:10:21,720 --> 00:10:23,759 Keep the left hand where it is. 165 00:10:23,759 --> 00:10:27,100 We're gonna turn the right toes out. 166 00:10:27,100 --> 00:10:28,200 Take your time with this. 167 00:10:28,200 --> 00:10:30,179 We're gonna turn the right toes out. 168 00:10:30,179 --> 00:10:34,784 Then we're gonna turn on to the outer edge of the left foot, 169 00:10:34,784 --> 00:10:36,350 Horizon lunge. 170 00:10:36,350 --> 00:10:39,519 You're gonna send the right fingertips forward and then 171 00:10:39,519 --> 00:10:41,720 all the way up and then back. 172 00:10:43,213 --> 00:10:45,590 Breathe deep here. Stay connected to your core. 173 00:10:45,590 --> 00:10:48,320 So I'm not sinking into my bones here. 174 00:10:48,320 --> 00:10:49,710 Breathe deep. 175 00:10:49,710 --> 00:10:51,910 You can rock onto the outer edge of the right foot 176 00:10:51,910 --> 00:10:53,933 if that feels good in your hip. 177 00:10:53,933 --> 00:10:58,220 And then take the right arm all the way up, forward and down. 178 00:10:58,220 --> 00:11:03,220 We bring the right toes back in to our nice low lunge. 179 00:11:03,220 --> 00:11:05,959 We pivot on the back heel. Inhale in. 180 00:11:05,959 --> 00:11:10,521 Exhale, plant the palms, step it to Downward Facing Dog. 181 00:11:10,521 --> 00:11:13,109 Deep breath in here. Go inward. 182 00:11:14,557 --> 00:11:16,519 Long breath out. 183 00:11:18,947 --> 00:11:21,000 And when you're ready, second side. 184 00:11:21,000 --> 00:11:23,070 Step the left foot up. 185 00:11:23,070 --> 00:11:26,920 Nice and slow, turn the left toes out first. 186 00:11:26,920 --> 00:11:28,660 We press the right palm into the mat 187 00:11:28,660 --> 00:11:30,308 and we're not collapsing into the right shoulder, 188 00:11:30,308 --> 00:11:32,400 we're pressing away from the mat. 189 00:11:32,400 --> 00:11:35,569 Then we turn to rock on our right foot. 190 00:11:35,569 --> 00:11:36,519 Outer edge of the right foot. 191 00:11:36,519 --> 00:11:40,386 Left fingertips go forward, up and back. 192 00:11:40,386 --> 00:11:41,960 Horizon lunge. 193 00:11:41,960 --> 00:11:43,975 You may come on to the outer edge of your left foot 194 00:11:43,975 --> 00:11:45,720 if that feels good in your hip. 195 00:11:45,720 --> 00:11:48,129 Everyone pull your left hip crease back just a bit so you 196 00:11:48,129 --> 00:11:50,519 can lift up from the pelvic floor. 197 00:11:51,940 --> 00:11:53,464 Just support. 198 00:11:53,464 --> 00:11:57,330 Find stability in this pose. 199 00:11:57,330 --> 00:12:00,279 And then to take it back, we're gonna go inhale, 200 00:12:00,279 --> 00:12:04,384 left arm up, forward, around and down. 201 00:12:04,384 --> 00:12:07,919 Exhale to come back into your nice low lunge. 202 00:12:09,092 --> 00:12:10,590 Inhale to look forward. 203 00:12:10,590 --> 00:12:12,965 Exhale to plant the palms, 204 00:12:12,965 --> 00:12:15,919 step it back, Downward Facing Dog. 205 00:12:17,142 --> 00:12:19,960 Lovely. Bend the knees, inhale, look forward. 206 00:12:19,960 --> 00:12:22,240 Exhale to make your way to the top. 207 00:12:22,240 --> 00:12:23,750 Find something new. 208 00:12:25,211 --> 00:12:27,039 Forward Fold. 209 00:12:31,790 --> 00:12:33,620 Inhale in here. 210 00:12:35,250 --> 00:12:39,799 Exhale. Allow the weight of the head to be heavy. 211 00:12:44,184 --> 00:12:47,026 Inhale in again. 212 00:12:47,026 --> 00:12:50,115 Exhale to slowly bend the knees, 213 00:12:50,115 --> 00:12:54,720 connect to your abdominals and roll it up to standing. 214 00:12:58,155 --> 00:13:00,200 Root down through the feet. 215 00:13:01,776 --> 00:13:04,448 Lengthen through the crown of the head. 216 00:13:04,448 --> 00:13:07,069 Bring the palms together at your heart as you stand 217 00:13:07,069 --> 00:13:09,399 nice and tall in Mountain Pose. 218 00:13:10,565 --> 00:13:12,080 Inhale in deeply. 219 00:13:13,886 --> 00:13:17,289 Exhale to release. 220 00:13:17,289 --> 00:13:18,766 Interlace the fingertips, 221 00:13:18,766 --> 00:13:21,759 inhale, bring the hands behind the head. 222 00:13:21,759 --> 00:13:25,929 So today try to keep your knees just with the slight micro-bend 223 00:13:25,929 --> 00:13:29,039 and your hips where they are in space as you drop 224 00:13:29,039 --> 00:13:30,679 the left elbow down. 225 00:13:30,679 --> 00:13:33,890 It's the same move we've done before but we're keeping the 226 00:13:33,890 --> 00:13:38,578 hips in the same plane the whole time 227 00:13:38,578 --> 00:13:40,120 so we're not bending at the waist. 228 00:13:40,120 --> 00:13:42,640 So you're moving in nice little circles and then see if you 229 00:13:42,640 --> 00:13:46,581 can really engage the muscles of the belly as you draw your 230 00:13:46,581 --> 00:13:47,734 chin into your chest. 231 00:13:47,734 --> 00:13:53,200 This is a great move to play with your moving Drishti. 232 00:13:56,302 --> 00:13:57,759 And then release. 233 00:13:57,759 --> 00:13:59,499 Take it to the other side. 234 00:14:04,834 --> 00:14:07,480 So good for the spine. Keep it slow. 235 00:14:07,480 --> 00:14:10,364 Again, keep the hips where they are in space. 236 00:14:18,368 --> 00:14:20,939 And then bring the head back to center. 237 00:14:20,939 --> 00:14:23,129 Head over heart, heart over pelvis. 238 00:14:23,129 --> 00:14:24,840 Inhale in here. 239 00:14:24,840 --> 00:14:27,559 Exhale, release the arms all the way down, 240 00:14:27,559 --> 00:14:30,556 interlace the fingertips behind your back. 241 00:14:30,556 --> 00:14:32,720 Inhale to lift the chest. 242 00:14:32,720 --> 00:14:35,225 Lift the chin, look up. 243 00:14:35,225 --> 00:14:37,680 Open up through the chest, the pecs. 244 00:14:37,680 --> 00:14:39,250 Exhale, bend your knees, 245 00:14:39,250 --> 00:14:41,039 lead with your heart all the way down. 246 00:14:41,039 --> 00:14:45,249 Keep the bind in the hands, Forward Fold. 247 00:14:45,249 --> 00:14:48,480 Knuckles reach up actively towards the ceiling here as 248 00:14:48,480 --> 00:14:51,658 you draw your nose towards your navel. 249 00:14:51,658 --> 00:14:53,312 Inhale in. 250 00:14:53,312 --> 00:14:55,519 And then exhale, release everything. 251 00:14:55,519 --> 00:14:57,880 Fingertips come to the mat. Awesome. 252 00:14:57,880 --> 00:15:00,369 Left foot steps back. 253 00:15:00,369 --> 00:15:02,840 Back knee lowered or lifted, your choice. 254 00:15:02,840 --> 00:15:04,519 Inhale, high lunge. 255 00:15:04,519 --> 00:15:06,159 Deep breath in here. 256 00:15:06,159 --> 00:15:08,559 Exhale, bend that front knee. 257 00:15:08,559 --> 00:15:09,720 Focus on your alignment. 258 00:15:09,720 --> 00:15:11,799 Pull the right hip crease back. 259 00:15:11,799 --> 00:15:15,559 Draw the pelvic floor up, navel in and up. 260 00:15:15,559 --> 00:15:17,539 Low ribs hug in. 261 00:15:17,539 --> 00:15:19,114 Tuck the chin. 262 00:15:19,114 --> 00:15:21,745 Pull the thumbs back. 263 00:15:21,745 --> 00:15:24,759 Now bend your left knee just a bit to see if you can align 264 00:15:24,759 --> 00:15:28,100 head over heart, heart over pelvis a little more. 265 00:15:28,100 --> 00:15:31,109 And then reach that left heel back. 266 00:15:31,109 --> 00:15:32,799 Good, inhale in here. 267 00:15:32,799 --> 00:15:36,120 Exhale to bring it all the way back down, plant the palms, 268 00:15:36,120 --> 00:15:37,759 step the right toes back. 269 00:15:37,759 --> 00:15:40,319 Belly all the way to the earth. 270 00:15:40,319 --> 00:15:43,826 And on your next inhale, Bhujangasana, Cobra. 271 00:15:43,826 --> 00:15:46,520 Inhale to lift it up. 272 00:15:46,520 --> 00:15:48,759 And exhale to release it down. 273 00:15:48,759 --> 00:15:50,430 Curl the toes under. 274 00:15:50,430 --> 00:15:51,960 Press up to Plank. 275 00:15:51,960 --> 00:15:53,690 Nice and strong. 276 00:15:53,690 --> 00:15:56,639 And then send the hips up high and back, Down Dog. 277 00:15:57,827 --> 00:16:00,814 Wonderful. Step the left foot all the way up. 278 00:16:02,223 --> 00:16:04,659 High lunge. Inhale in. 279 00:16:04,659 --> 00:16:07,900 Reaching the fingertips forward, up and back. 280 00:16:07,900 --> 00:16:11,605 Exhale to relax the shoulders down. 281 00:16:11,605 --> 00:16:14,869 Now practice soft gaze here. 282 00:16:14,869 --> 00:16:17,479 Pull that left hip crease back. 283 00:16:17,479 --> 00:16:19,749 Find your center. 284 00:16:19,749 --> 00:16:22,480 Bend the right knee a little bit to align head over heart, 285 00:16:22,480 --> 00:16:25,360 heart over pelvis a little more then you can reach it back. 286 00:16:26,497 --> 00:16:28,667 Breathe in. 287 00:16:28,667 --> 00:16:31,320 Lots of space between the hands here if you need it. 288 00:16:31,320 --> 00:16:33,471 Breathe out. 289 00:16:33,471 --> 00:16:35,320 Good. Breathe in again. 290 00:16:35,320 --> 00:16:37,570 And exhale to bring it all the way back down. 291 00:16:37,570 --> 00:16:40,960 Plant the palms, step the left toes back, Plank Pose. 292 00:16:40,960 --> 00:16:42,140 Inhale in. 293 00:16:42,140 --> 00:16:44,610 Exhale, slowly lower to the belly. 294 00:16:44,610 --> 00:16:47,360 Inhale for Cobra. 295 00:16:47,360 --> 00:16:49,810 Big heart opener here. 296 00:16:49,810 --> 00:16:53,360 And exhale to soften and release it down. 297 00:16:53,360 --> 00:16:56,470 Curl the toes under, press up to a strong Plank. 298 00:16:56,470 --> 00:16:58,799 And then follow your breath all the way back 299 00:16:58,799 --> 00:17:00,787 to Downward Facing Dog. 300 00:17:01,937 --> 00:17:04,059 Pedal out the feet. 301 00:17:04,059 --> 00:17:06,999 Claw through the fingertips. 302 00:17:06,999 --> 00:17:08,039 Inhale in. 303 00:17:08,039 --> 00:17:11,220 As you exhale, slowly make your way back up to the mat. 304 00:17:11,220 --> 00:17:13,000 Try to find something new. 305 00:17:13,000 --> 00:17:16,035 Back up to the top of the mat, Forward Fold. 306 00:17:16,035 --> 00:17:17,200 Inhale in. 307 00:17:17,200 --> 00:17:19,880 Exhale, draw your nose towards your navel. 308 00:17:20,819 --> 00:17:22,099 Just play. 309 00:17:23,349 --> 00:17:27,599 And exhale, release, bend the knees. 310 00:17:27,599 --> 00:17:32,119 Inhale in again to slowly rise up. 311 00:17:34,101 --> 00:17:38,680 And exhale, landing in Mountain Pose once again. 312 00:17:38,680 --> 00:17:42,359 Close your eyes or soften your gaze and observe your breath. 313 00:17:47,906 --> 00:17:53,029 If you're not taking long, sweet deep breaths here, 314 00:17:53,029 --> 00:17:54,890 try it on for size. 315 00:18:01,920 --> 00:18:03,689 And then without looking down at the ground, 316 00:18:03,689 --> 00:18:07,279 just take one step back. One step back. 317 00:18:07,279 --> 00:18:10,470 You're gonna bring your feet together, really together. 318 00:18:10,470 --> 00:18:12,445 Hands come to the heart. 319 00:18:12,445 --> 00:18:14,700 Shift your weight to your left foot 320 00:18:14,700 --> 00:18:17,900 and inhale to lift your right heel. 321 00:18:18,759 --> 00:18:21,480 Exhale, lift that right knee all the way up. 322 00:18:21,480 --> 00:18:23,469 And this is coming from center, 323 00:18:23,469 --> 00:18:26,980 not from my right hip crease, but really from all that 324 00:18:26,980 --> 00:18:29,710 core connection I've been playing with. 325 00:18:29,710 --> 00:18:33,052 You can stay here working with this marionette string, 326 00:18:33,052 --> 00:18:35,849 trying to activate the abs, 327 00:18:35,849 --> 00:18:39,554 pressing up and out of your foundation, the left foot, 328 00:18:39,554 --> 00:18:43,836 or we can capture the right shin, right ankle. 329 00:18:43,836 --> 00:18:46,769 Draw the right knee all the way through center. 330 00:18:46,769 --> 00:18:50,658 And maybe start to kick it behind us, 331 00:18:50,658 --> 00:18:55,087 leaning the heart forward, keeping that soft gaze. 332 00:18:56,526 --> 00:18:57,519 So you're here. 333 00:18:57,519 --> 00:18:59,324 You squeeze the right knee in just a bit. 334 00:18:59,324 --> 00:19:01,110 Feel that quad stretch. 335 00:19:01,110 --> 00:19:04,480 You might take the right hand now to the right inner arch. 336 00:19:05,786 --> 00:19:08,988 And from here we might kick the right knee up, 337 00:19:08,988 --> 00:19:12,059 the right toes out. 338 00:19:12,059 --> 00:19:15,082 And maybe the left fingertips forward. 339 00:19:20,397 --> 00:19:23,279 Breathing deep here, relaxing the shoulders. 340 00:19:26,338 --> 00:19:28,819 Maintaining that core connection. 341 00:19:31,226 --> 00:19:35,599 And then slowly releasing it all the way back to center, 342 00:19:35,599 --> 00:19:38,599 Mountain Pose, palms together at your heart. 343 00:19:38,599 --> 00:19:40,940 Take a deep breath in. 344 00:19:40,940 --> 00:19:43,279 Exhale, let it go. 345 00:19:43,279 --> 00:19:44,880 Shift your weight to your right foot. 346 00:19:44,880 --> 00:19:46,880 As you inhale, lift the left heel. 347 00:19:48,570 --> 00:19:49,649 Exhale. 348 00:19:50,940 --> 00:19:52,350 Inhale in again. 349 00:19:52,350 --> 00:19:54,010 Exhale, navel draws in. 350 00:19:54,010 --> 00:19:58,799 And that cues us okay, now I can try to stand on one leg. 351 00:20:00,211 --> 00:20:02,559 You might just play here. 352 00:20:02,559 --> 00:20:05,075 You have so much to play with. 353 00:20:05,075 --> 00:20:09,130 Soft gaze, shoulders, core connection. 354 00:20:09,130 --> 00:20:10,200 So you can just play. 355 00:20:10,200 --> 00:20:13,319 Even keep it really small, like this. 356 00:20:15,140 --> 00:20:16,793 Or maybe you work to hold it here, 357 00:20:16,793 --> 00:20:19,700 pressing the elbows left to right. 358 00:20:19,700 --> 00:20:22,580 Or maybe you'd like to try Dancer Pose on the other side. 359 00:20:22,580 --> 00:20:27,792 First starting with this quad stretch. 360 00:20:27,792 --> 00:20:29,359 Hip flexor stretch. 361 00:20:29,359 --> 00:20:33,070 And then maybe taking the left hand to that arch. 362 00:20:34,415 --> 00:20:38,080 And think about kicking the left knee up 363 00:20:38,080 --> 00:20:41,306 and then the left toes out. 364 00:20:41,306 --> 00:20:43,920 So it's up and out. 365 00:20:43,920 --> 00:20:46,920 Holding on to that focal point here. 366 00:20:56,202 --> 00:20:58,200 Consider your midline. 367 00:21:03,260 --> 00:21:06,440 Consider spreading awareness through all four corners of 368 00:21:06,440 --> 00:21:10,450 your right foot and drawing up from the inseam of that leg. 369 00:21:14,161 --> 00:21:16,490 And if you fall, no worries. 370 00:21:16,490 --> 00:21:20,022 We're aligning with the process, 371 00:21:20,022 --> 00:21:22,035 not the check mark. 372 00:21:23,116 --> 00:21:26,300 When you're ready, release it. 373 00:21:26,300 --> 00:21:28,630 Palms come together, Mountain Pose. 374 00:21:28,630 --> 00:21:31,850 Inhale without looking down, 375 00:21:31,850 --> 00:21:34,490 step or hop to the top of your mat. 376 00:21:34,490 --> 00:21:36,580 Exhale when you land. 377 00:21:36,580 --> 00:21:39,558 Inhale, reach for the sky. 378 00:21:39,558 --> 00:21:42,400 Exhale, Forward Fold all the way down. 379 00:21:42,400 --> 00:21:45,989 Great work, everyone. Shake the head yes, no. 380 00:21:47,866 --> 00:21:51,066 Great, then walk your feet as wide as your mat. 381 00:21:51,066 --> 00:21:54,440 Keep the heels lifted as you drop your center down 382 00:21:54,440 --> 00:21:57,079 coming into a little froggy squat. 383 00:21:58,925 --> 00:22:00,879 Take a breath here. 384 00:22:00,879 --> 00:22:04,024 Feel your feet. 385 00:22:05,560 --> 00:22:08,255 Feel your hips. 386 00:22:08,255 --> 00:22:11,079 Feel your inhale as you breathe into your belly. 387 00:22:13,755 --> 00:22:18,720 And long cleansing breath out through the nose or mouth. 388 00:22:19,749 --> 00:22:20,680 One more time. 389 00:22:20,680 --> 00:22:23,200 Option to do a Lion's Breath here. 390 00:22:23,200 --> 00:22:25,119 Inhale in deeply through the nose. 391 00:22:27,248 --> 00:22:30,619 And exhale, Lion's Breath, tongue out. 392 00:22:32,561 --> 00:22:35,596 Walk the hands behind you. 393 00:22:35,596 --> 00:22:38,370 Slowly release back down to the earth. 394 00:22:38,370 --> 00:22:43,410 We'll come into a seat any way you know how. (chuckles) 395 00:22:43,410 --> 00:22:47,440 Send the fingertips, sorry, toes out in front. 396 00:22:47,440 --> 00:22:49,900 Reach the fingertips forward. Inhale in. 397 00:22:49,900 --> 00:22:52,799 Exhale, squeeze the legs together today. 398 00:22:52,799 --> 00:22:54,327 Test that out. 399 00:22:54,327 --> 00:22:56,262 Squeeze to the midline. 400 00:22:56,262 --> 00:22:58,400 Lift the kneecaps. Tone the quads. 401 00:22:58,400 --> 00:23:00,310 Take it nice and slow. 402 00:23:00,310 --> 00:23:03,030 Draw the hip points together. 403 00:23:03,030 --> 00:23:05,930 Lift up from the pelvic floor. 404 00:23:05,930 --> 00:23:10,348 Draw the navel in as you slowly try 405 00:23:10,348 --> 00:23:15,279 to press one vertebra down at a time. 406 00:23:21,148 --> 00:23:24,950 And then when you get down to the ground, sorry buddy, 407 00:23:24,950 --> 00:23:28,400 hug the knees into the chest, take a deep breath in. 408 00:23:28,400 --> 00:23:31,323 And exhale, send the knees over to the left 409 00:23:31,323 --> 00:23:33,279 for a Reclined Twist. 410 00:23:33,279 --> 00:23:35,430 Ground your right shoulder down. 411 00:23:35,430 --> 00:23:39,480 Turn your nose towards your right wrist 412 00:23:39,480 --> 00:23:41,406 and breathe deep here. 413 00:23:45,246 --> 00:23:47,440 And then melt it back through center. 414 00:23:47,440 --> 00:23:49,798 Take it to the other side. 415 00:23:49,798 --> 00:23:52,493 Drawing the left shoulder down. 416 00:23:52,493 --> 00:23:54,272 Breathing deep. 417 00:24:00,789 --> 00:24:02,388 Inhale. 418 00:24:02,388 --> 00:24:05,080 Exhale, bring it back to the middle. 419 00:24:05,080 --> 00:24:07,119 Extend the legs out long. 420 00:24:07,119 --> 00:24:11,631 Allow the arms to rest gently at your sides, palm face up. 421 00:24:11,631 --> 00:24:13,920 Take the deepest breath you've taken all day. 422 00:24:16,555 --> 00:24:18,185 Inhale. 423 00:24:18,185 --> 00:24:21,863 And exhale, let it all go. 424 00:24:24,587 --> 00:24:27,220 Close your eyes. 425 00:24:27,220 --> 00:24:32,321 Walk your shoulder blades down and take a rest. 426 00:24:36,875 --> 00:24:39,531 Aligning here 427 00:24:40,844 --> 00:24:44,241 with the most current, 428 00:24:45,401 --> 00:24:48,660 the most present version of yourself. 429 00:24:51,212 --> 00:24:55,230 And I might add in 430 00:24:55,230 --> 00:25:00,360 or argue that the most current, 431 00:25:00,360 --> 00:25:03,680 the most present, the most truthful version of yourself 432 00:25:03,680 --> 00:25:06,331 is the best version of yourself. 433 00:25:07,749 --> 00:25:09,625 What if that were true? 434 00:25:21,368 --> 00:25:25,260 I align with the best version of myself. 435 00:25:31,559 --> 00:25:35,119 Way to kick some booty today. 436 00:25:35,119 --> 00:25:40,559 We're definitely nearing the home stretch here. 437 00:25:43,865 --> 00:25:45,900 The journey continues. 438 00:25:47,073 --> 00:25:50,780 It's so important, I think, that you get to Day 30 439 00:25:50,780 --> 00:25:53,009 so keep up the great work. 440 00:25:53,009 --> 00:25:55,449 You got this. 441 00:25:55,449 --> 00:25:57,299 Bring the palms together. 442 00:25:57,299 --> 00:25:59,079 Thumbs up to the forehead. 443 00:25:59,079 --> 00:26:00,619 Take a deep breath in. 444 00:26:03,068 --> 00:26:05,440 And exhale to close. 445 00:26:05,440 --> 00:26:09,397 Bringing some movement, some wiggles back to the toes. 446 00:26:10,444 --> 00:26:13,491 Alright, I'll see you tomorrow. 447 00:26:15,334 --> 00:26:18,494 (light music)