- Hello everyone and
welcome back to Center.

It's Day 23!

And today is not 
just about getting by,

although we have those days,

it's about believing in
ourselves and believing in

each other and
rising above to soar.

Whew!

Why not? 
Let's get started.

(light music)

Okay, let's begin standing
today at the top of the mat.

And if you're dragging 
a little bit or if you're tired,

do not worry.
We're gonna warm up slow.

So slide on to
the top of your mat.

When you get there, 
bring the feet together

and take the 
shoulders up to the ears.

Breathe in.

And exhale, take
them back and down.

Continue just like that.

Inhale to squeeze and lift.

Exhale back and down.

Ground through your feet, 
spread the fingertips.

And the next time you send the
elbows back, shoulders back,

interlace the fingertips
behind your back

and let's open up 
through the chest here.

You can square off the wrists
if that feels better in your

body or you can work to
bring the palms together.

Big stretch here, 
so big breath.

And then turn to look
past your right shoulder.

Breathe in.

Breathe out.

And turn and look
past your left shoulder.

Breathe in.

Breathe out.
Way to show up today.

Inhale, release the bind, send
the fingertips up towards the

sky and exhale to 
float it down, soften and fold.

Inhale, halfway lift.

Send the fingertips back, yep,
you guessed it, airplane arms.

And exhale to soften, 
release everything.

Root to rise here.

Reach the fingertips up 
towards the sky.

Zip the legs together. 
Inhale.

Exhale, wiggle the fingertips.
Take it all the way back down.

Inhale, halfway lift 
with airplane arms.

Draw those
shoulder blades together.

And exhale to release.

Step the left foot back, 
just the left foot.

Keep the back
knee lifted if you can.

Inhale, look forward.

Exhale, stay.

Inhale, plant the palms.

Step it back.

Exhale, lower to the belly.

Inhale, Cobra.

Lift the chest.

Press down through
the tops of the feet.

And exhale to
soften and release.

Curl the toes under, 
press up to Plank.

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

Take three breaths here.

Turn the toes in, rotate
the tops of the shoulders,

shoulder heads out.

Press firmly through
the index finger and thumb.

Hug the low ribs in.

Then bend your knees.
Inhale to look forward.

Exhale. Make your 
way to the top,

feet together, really together.

Forward Fold.

Inhale, halfway lift 
with airplane arms.

Ground through the feet.

Exhale to soften
and release everything.

Ground through the feet.
Reach for the sky.

Big breath, zip up
through the legs, big stretch.

Reach up, up, up.

And then exhale, 
wiggle the fingertips.

Take it all the way back down.

Again, inhale, halfway lift.

Imagine you're 
pressing your palms

into an imaginary surface here.

So there's connection
through the fingertips.

And then exhale to
release everything.

Step the right foot 
back this time.

Try to keep that
back knee lifted.

Inhale, open up
through the chest.

Exhale, stay.

Inhale, plant the palms.

Step the left toes back.

Exhale, lower down slowly.

Inhale, rise up, Cobra.

Press into the
tops of the feet.

And exhale 
slowly to release.

Curl the toes under.

Press up to Plank.

Inhale in here.
Listen carefully.

Exhale, squeeze the
right knee up and in.

Send it back. Inhale.

Exhale, squeeze the
left knee up and in.

Send it back.

Exhale, right knee.

Inhale.

Exhale, left knee.

Keep it going.

One more time on each side.

And then send the
hips up high and back.

Down Dog, let it go.

Ooh. Ooh, ooh, ooh.

Bend your knees.

Listen carefully.

Take your heels to the left.

Take your knees to the right.

Press into your
right palm firmly.

Feel a big stretch
in your right side body.

Now keep it low.

Keep the knees bent 
as you come through center,

take the toes to the left,
heels to the right.

Press into your left palm.

Press away from the earth.

Feel that stretch.

Inhale in.

And then exhale,
come back to center.

Bend the knees,
inhale, look forward.

Exhale, make your way
to the top, Forward Fold.

Draw the crown of the
head down towards the earth.

Nose towards the navel.

Inhale, lots of love in here.

Exhale, lots of love out.

Inhale to lift up halfway.

Airplane arms.

Then exhale to soften and fold.

Root to rise here.
Inhale, reach for the sky.

Draw the navel in.

And exhale, palms come together

and all the way 
back down to your heart.

Pause here.
Notice how you feel.

Observe your breath.

Nice.

So from here, you're gonna
shift your weight to your

left foot, bring your left hand
to your heart and you're just

gonna catch your right ankle.

So we're not doing Dancer today,

you're just gonna 
do a quad stretch.

So you're gonna bend
your right elbow to the side.

Then try to reach your
right heel to your right glute.

You can flex that foot if it
feels good or point the toes.

Good, and then switch,
right hand to the heart.

Grabbing the left ankle.

Finding your Drishti.

Pointing the toes or flexing
the foot, whatever feels best.

Then release,
come back to Mountain.

Inhale, reach for the sky.

Exhale, Forward Fold.

Inhale, halfway lift.

Exhale, soften and fold.

Plant both palms, step or
hop the feet back to Plank.

Inhale in.
Exhale, shift forward.

Squeeze the elbows to the
side body, lower down belly to

Cobra or Chaturanga
to Upward Facing Dog.

Breathe in.

Breathe out.

Make your way to
Downward Facing Dog.

In Downward Dog, inhale,
slide the right foot up.

Imagine you're sliding it
against an imaginary wall.

Exhale, shift it forward.

Knee to nose, squeeze and lift.

And then step that
right foot all the way up.

Good, pivot on the back foot.

Rise up, Warrior I, Warrior I.

Front knee is bent.

Core is connected.

Pull the thumbs back,
lift up through the chest.

Good. Inhale in here.

Exhale, you're gonna 
send the fingertips back,

airplane arms, 
lean the heart forward,

zip up through the core.

Peek at me if you need to.

Neck is nice and long.

Imagine there's
one nice tall line.

One tall stick from 
the crown of the head

to the tip of the tail.

And then from here, you
can stay here pressing into the

outer edge of that back foot,

feeling your left glute turn on.

Or we can start to 
pivot on the left toes,

lifting the left heel.

Inhale in here, draw the
shoulder blades together.

You might stay here.

Or you might exhale, 
bend that front knee,

shift forward and lift off.

You have the tools.

Press your hands into
that imaginary surface.

Hug the low ribs in.

Lengthen through the crown.

Pull up on the
right hip crease.

Inhale in.

Exhale, let's meet 
back in Warrior I.

Great job.
Inhale in.

Exhale, take it
all the way back down.

Plant the palms,
step the right toes back.

Belly to Cobra or Chaturanga
to Upward Facing Dog.

Move with your breath.

Meet back in
Downward Facing Dog to reset.

You got this.

Anchor the right heel, inhale,
lift the left leg up high.

Exhale, shift it forward.

Find that core connection by
squeezing the left knee up and

in first and then stepping it
all the way up into your lunge.

Pivot on the back foot.

We rise up strong.

Warrior I.

And it's okay to take a second,
always, to connect.

Especially if you're going
to progress into different

postures from here, 
pressing into the outer edge

of that back foot.

Lifting up from
the pelvic floor.

Thumbs back.

Chest lifts.

Good. Inhale, 
get super tall in the spine.

So energetically lift up.

Exhale, try to keep that length
as you send the heart forward,

gaze forward, fingertips back.

And again, hands, the palms,
the fingertips are active here.

Shoulder blades are
really drawing together.

Stay here activating the 
right glute by pressing into

the outer edge of 
that right foot.

Or lift the right heel 
pivoting on the toes.

Everyone, wherever you are,
draw the navel in and up.

Hug the low ribs down and in.

And maybe you lift off.

Breathing deep here.

Again, hug those low ribs in.

Draw the navel in and up.

Shoulders back.

Crown of the head reaching.

You can flex the
foot or point the toes.

I like to point the toes here.

Wherever you are,
take a deep breath in.

And exhale, return, Warrior I.

Inhale in here.

Exhale to release.

Plant the palms, step the
left foot back, Plank Pose.

We're gonna turn
the heels to the right.

Toes to the left.

Inhale, lift the left arm
all the way up, Side Plank.

Find a variation that
rocks your world today.

Inhale in.

Exhale, come through center.

Take it to the other side.

Inhale in.

Use an exhale to
bring it back to center.

Belly to Cobra or Chaturanga
to Upward Facing Dog.

Follow your breath.

Let's join in back together,
Downward Facing Dog.

When you get there,
inhale lots of love in.

And exhale lots of love out.

Inhale in again.

And exhale slowly, 
mindfully with control,

allow the knees to 
lower and kiss the earth.

Send the hips back, 
Child's Pose.

Take a deep breath in.

And a long breath out.

One more deep breath in.

And as you exhale, just maybe
there's an opportunity to let

go of anything that
may be weighing you down.

And then slowly 
let's rise back up.

Swing the legs 
to one side, any side.

Maybe you're a little
lighter now that you let

some heaviness go.

You never know.
Squeeze the legs together.

Point the toes.

Interlace the fingertips, 
send them forward.

So this time, consider drawing
everything into the middle.

So these hip points draw in.

We engage the glutes.
Inhale, lift up.

Exhale, slow and steady, 
try to articulate through that

low back as you draw
the navel in and down.

And when you collapse to the
ground, see if you can keep it

going instead
of just giving up.

When you collapse to the ground,
when you hit a breaking point,

see if you can 
still keep mindfulness,

tracing the upper spine until

we do release 
everything to the ground.

Okay, awesome.
Hug the knees into the chest.

And then we're gonna 
kick the right foot up

and send the 
left leg out to hover.

Breathe in.

Stretch.
Breathe out.

Lower the left heel 
to the ground.

Point the toes.

And then flex.
Flex the feet.

Great. And then both 
knees come back up and in,

send the left leg up.

Same stretch on the other side.
Right leg out to hover.

Breathe in.

Breathe out.

And then lower the right heel.

Big stretch as you breathe in.
Point the toes.

And flex.

Lovely bend just the left knee.

Take the left knee across
the body for a Reclined Twist.

Breathe in deep to your belly.

Feel the expansion in
your low back as you inhale.

And relax
everything as you exhale.

Lovely bring it back in.

Hug the right knee 
into the chest.

Left leg out long.

And when you're ready, take
it over towards the left side,

bumping your hips to the right.

Opening up into your twist.

Breathe in.

Feel the expansion in
your low back as you inhale.

And exhale, relax everything.

Gently bring it back to center.

And you can 
interlace the fingertips,

bring them behind the 
head as a little pillow today.

You can rest the
hands gently on the belly.

Palms more
traditional at your side.

So you get to choose.

Find what feels good.

Close your eyes.
Take a deep breath in.

And come into relaxation.

Again, just allowing an
opportunity for the mind

and the heart and 
the body to maybe

release the grip on

anything that may be weighing
you down, making it a little

bit harder to fly, 
to soar right now.

Begin to gently rock the 
head a little side to side,

ear to ear.

You might open and
close the jaw a couple times.

And then when you're ready,
bring the palms together,

thumbs up to the third eye.

To us, great job.

I look forward to
seeing you tomorrow.

You can and you will.

Way to fly.

Way to soar.
Love you guys.

See you tomorrow.
Take good care.

(light music)