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- Hello, my darling friend.

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Welcome back to Center.

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It's Day 24.
Can you believe it?

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And the opportunity to 
explore continues. (snaps)

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Let's get started.

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(light music)

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Alright, let's begin 
today in Sukhasana,

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the cross-legged seat.

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Hands can rest
gently on the knees.

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Palms face up.
And let's drop right in.

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Tuck the chin.

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Close your eyes
or soften your gaze.

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Take a deep breath
in through the nose.

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And we're gonna blow it
out through the mouth

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like you were blowing 
out birthday candles,

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so with pursed lips.

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Inhale in again, 
just like that.

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Exhale through pursed lips.

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And one more just like that.

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Now seal the lips.

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Breathe in.

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Breathe out.

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Breathe with me.
In.

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Breathe out.

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Breathe in, this 
time hold the breath.

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Pause at the top,
relax the shoulders.

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Relax the skin of the face.

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Sit up a little taller,

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and empty it all out.

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Lovely. Left hand
comes to the earth.

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Inhale. Right fingertips
reach up to the sky,

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and then over.
Big stretch here.

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You can really 
reach the left hand,

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maybe sinking 
the left elbow

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towards the ground.
Keep the right hip heavy.

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Nice. Then come through center,

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and just take it
to the other side.

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Big breath to find
length in the left side body.

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And then use your exhale to
hug those low ribs in a bit,

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and explore the stretch here.

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Breathing deep.

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And then come
back through center.

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One more time to each side.

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Finishing up here, 
take it to the other side

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if you haven't already.

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And then coming back to center.

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Palms now face
down on the knees.

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We're just gonna take
the chest forward, around.

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Chin to chest as you come back,

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and then repeat.

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Forward,

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around,

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back.

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Moving in a circle.

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Exploring the sensation here.

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Exploring movement 
in the spine,

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the shoulders, the hips.

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And then reverse the direction.

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And then allow this circle
to get smaller and smaller

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and smaller until you
are back all the way.

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Spiral in to center.

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Head over the heart,
heart over the pelvis.

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Good. Squeeze the 
shoulders up to the ears

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as you breathe in.

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Exhale, let 'em drop.

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Twice more.
Inhale, squeeze and lift.

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Exhale, let 'em drop.

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Last time.

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Squeeze and lift.
Inhale.

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Exhale, let it go.

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Interlace the fingertips 
behind your back.

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You can square the wrists here.

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Aw, Benji.

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And we're gonna lift up
through the armpit chest.

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Imagine you have gills here,

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so you're breathing 
into this area of body.

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Whatever that means to you.
Just see what happens.

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Explore.

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Explore that visual.

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And then release the bind.

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Right hand comes
to the left knee.

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Inhale.
Gentle twist to the left.

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Exhale. Stay.
Draw the belly in.

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Inhale.

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Exhale to release.
Take it to the other side.

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Lengthen through the crown.
Breathe in.

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Stay. Exhale.
Draw the belly in.

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Inhale.

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Lovely. 
Exhale back to center.

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Extend the legs out long.

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You can keep a pretty
generous bend in them

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or you can straighten
with a just slight bend.

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So find what feels good here.

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Inhale. Reach the arms 
all the way up and overhead.

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Exhale. Draw your
navel in and back.

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And then we'll 
take it up and over

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into a seated Forward Fold.

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Inhale to look forward.

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Open up through the chest.

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Exhale.

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Rounding the upper back body,
coming into the fold.

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Use this as an opportunity
to deepen your breath.

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Explore the sensation 
of your body

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in this shape.

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Nice, and then slowly release.

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We're gonna lean the
hands back, just like so.

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Then we'll bend one knee, 
and then the other.

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Then we'll send the
hips closer to the heels.

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You're gonna kick 
the right foot up.

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Cross it over the
top of the left thigh.

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Now you get to gauge how
intense this is by how close

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or how far your left heel is.

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Then everyone, draw your 
right knee, right thigh bone

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towards the right 
edge of your mat

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and flex your right foot.

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You can always walk the
hands up a little closer

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for a deeper stretch.
Breathe in.

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Breathe out.

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And then slowly release,

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and we'll take it
to the other side.

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Left ankle crosses over.

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And again, notice, you can 
kind of explore the left and

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the right side of the body here.

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Noticing how they're different.

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Moving the hands or
the heel forward or back.

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Breathe.

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And then slowly release.

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Cross at the ankles.
Come through to all fours.

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So bring your chest
all the way forward,

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then center
yourself in the mat.

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You're gonna drop 
the elbows down.

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Forearms parallel.

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Then we're gonna inhale,
drop the belly. Look forward.

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Tailbone up towards the sky.

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Knees are
underneath the hip points.

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And then exhale,
chin to chest.

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Round it through.

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Really drawing the muscles

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of the low abdominals 
in and up here.

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Feel that stretch through the
shoulders, the upper back body.

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And then inhale,
open up through the chest.

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And exhale, rounding through.

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Supporting the low back by

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engaging the 
muscles of the core.

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Inhale.

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Open.

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Exhale, round through.

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This time as 
you inhale, open.

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Press firmly into
the tops of the feet,

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and gently tug your 
elbows back in space

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to open up 
the chest a little more.

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Nice, and then round through.
Last time.

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Great, walk the knees back.

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Puppy Posture.

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Tailbone to the sky.

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Really melting the
weight of the heart down.

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Opening up
through the shoulders.

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Now press into your palms.

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Dig into your elbows.

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Draw the navel up and 
in as you slide the chest,

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the heart, all the way through,
coming into Sphinx Pose.

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Press firmly
through the pubic bone.

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Press into the
tops of the feet,

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and find length through 
the crown of the head.

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Back of the neck, back of
the head’s nice and long here,

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so not crunched.

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And we're tugging the
shoulders away from the ears.

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Lovely. Then bend 
your left knee,

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and bend your right knee.

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Inhale in.

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Exhale. Lift your heart, just
your heart, a little bit more.

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Good, then release the
feet back to the mat.

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Release the
forehead back to the mat,

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and press up to all fours.

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Lovely.

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So you can use a blanket or
a towel to pad the knees here.

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We're gonna slowly walk the
hands back towards the knees,

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and then all the way up.

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So we're coming
on to our knees here.

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Great. Loop the
shoulders a couple times.

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Make sure your knees are
underneath your hip points.

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Once again, press firmly
into the tops of the feet.

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00:09:29,879 --> 00:09:32,259
Then bring your
hands to the waistline.

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Draw the elbows back, 
shoulders together.

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Inhale in.

186
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Exhale, connect to your core.

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Feel the glutes engage.

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And you're just gonna
lean back just a hair,

189
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lifting your heart 
up to the sky.

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Lengthening the
crown of your head back.

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That's it.

192
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If you're feeling any
pain at all, lift up off it

193
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and engage the core 
and the muscles

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of your glutes.

195
00:10:01,470 --> 00:10:02,839
Alright, come back to center.

196
00:10:02,839 --> 00:10:04,699
Head over heart,
heart over pelvis.

197
00:10:04,699 --> 00:10:08,363
Curl the toes under,
and sit it back for a breath.

198
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Good, lift back up.

199
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Press into the
tops of the feet.

200
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Inhale in.

201
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Super small move here.

202
00:10:19,039 --> 00:10:21,489
Exhale, navel draws in and up.

203
00:10:21,489 --> 00:10:24,929
Low ribs hug in, so I feel 
my abs turned on here,

204
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feel my glutes.

205
00:10:26,000 --> 00:10:27,720
And I'm just gonna 
lean back a hair,

206
00:10:27,720 --> 00:10:29,449
lift the chest.

207
00:10:29,449 --> 00:10:32,130
Lengthen through
the crown of the head.

208
00:10:32,130 --> 00:10:35,440
Only go as far that 
you can still feel

209
00:10:35,440 --> 00:10:38,870
your abdominal wall engaged.

210
00:10:38,870 --> 00:10:41,760
So we're not
going too crazy here.

211
00:10:43,689 --> 00:10:45,720
Lovely, then release.

212
00:10:45,720 --> 00:10:48,339
We'll bring the hands 
back down to the mat.

213
00:10:48,339 --> 00:10:49,720
Send the right heel back.

214
00:10:49,720 --> 00:10:51,480
Left heel back, Plank Pose.

215
00:10:52,470 --> 00:10:53,720
Inhale in here.

216
00:10:53,720 --> 00:10:55,440
Exhale,
belly to Cobra

217
00:10:55,440 --> 00:10:57,839
or we're gonna 
slowly shift forward

218
00:10:57,839 --> 00:10:59,919
into an Upward Facing Dog.

219
00:10:59,919 --> 00:11:02,850
Draw the shoulder blades 
together, lift your heart.

220
00:11:02,850 --> 00:11:04,480
So find your back bend here.

221
00:11:04,480 --> 00:11:06,809
Find your heart opener.

222
00:11:06,809 --> 00:11:08,120
Cobra or Up Dog.

223
00:11:09,440 --> 00:11:12,240
And then we'll send it
to Downward Facing Dog.

224
00:11:12,240 --> 00:11:14,110
Meet me there.

225
00:11:14,110 --> 00:11:16,699
When you get there,
take a deep breath in.

226
00:11:18,159 --> 00:11:20,849
And a long,
cleansing breath out.

227
00:11:22,860 --> 00:11:24,409
Inhale in.

228
00:11:25,749 --> 00:11:27,719
Long, cleansing breath out.

229
00:11:28,779 --> 00:11:31,514
And last time, just like that.
Inhale in.

230
00:11:33,079 --> 00:11:35,454
Long, cleansing breath out.

231
00:11:37,409 --> 00:11:38,796
Nice.

232
00:11:38,796 --> 00:11:40,600
Slowly lower to the knees.

233
00:11:40,600 --> 00:11:43,500
This time, bring them 
together, really together.

234
00:11:43,500 --> 00:11:45,630
If this isn't a good option 
for you on the knees,

235
00:11:45,630 --> 00:11:47,679
you can come 
to a cross-legged seat.

236
00:11:47,679 --> 00:11:49,959
We're just going to repeat 
a little side body stretch

237
00:11:49,959 --> 00:11:52,300
here to the left.

238
00:11:52,300 --> 00:11:53,459
Inhale in.

239
00:11:54,739 --> 00:11:56,200
Exhale, back to center.

240
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And to the right.

241
00:11:58,210 --> 00:12:00,545
Big breath,
big stretch.

242
00:12:02,610 --> 00:12:04,519
And exhale, back to center.

243
00:12:04,519 --> 00:12:05,449
Beautiful.

244
00:12:05,449 --> 00:12:08,559
Come forward,
back to Plank Pose.

245
00:12:08,559 --> 00:12:10,119
Breathe in.

246
00:12:10,119 --> 00:12:11,129
Exhale.

247
00:12:11,129 --> 00:12:13,530
Straight to the belly for Cobra

248
00:12:13,530 --> 00:12:16,249
or leaning forward,
shifting your weight,

249
00:12:16,249 --> 00:12:17,450
lifting the thighs,

250
00:12:17,450 --> 00:12:20,769
pressing into the tops of
the feet, Upward Facing Dog.

251
00:12:20,769 --> 00:12:22,340
Inhale in.

252
00:12:22,340 --> 00:12:23,579
Exhale.

253
00:12:23,579 --> 00:12:26,820
Everyone, meet back, 
Downward Facing Dog.

254
00:12:31,839 --> 00:12:33,573
Breathe in.

255
00:12:35,019 --> 00:12:36,819
Breathe out.

256
00:12:38,380 --> 00:12:40,519
Breathe in.

257
00:12:40,519 --> 00:12:43,539
Exhale, slowly lower 
to the knees.

258
00:12:43,539 --> 00:12:45,319
This time, keep
them wide again.

259
00:12:45,319 --> 00:12:49,120
Walk the hands all the way back
and up the tops of the thighs.

260
00:12:50,380 --> 00:12:52,590
Head over heart,
heart over pelvis here.

261
00:12:52,590 --> 00:12:55,040
Hands back on the waist.

262
00:12:55,040 --> 00:12:56,879
Draw the
shoulder blades together.

263
00:12:56,879 --> 00:12:59,279
Inhale, lift up from 
the pelvic floor.

264
00:12:59,279 --> 00:13:01,320
Exhale, reconnect.

265
00:13:01,320 --> 00:13:02,851
Navel draws to spine.

266
00:13:02,851 --> 00:13:05,260
Feel the
abdominal wall turn on.

267
00:13:05,260 --> 00:13:06,880
So you're gonna 
stay working here.

268
00:13:06,880 --> 00:13:08,360
Drawing the
shoulder blades together.

269
00:13:08,360 --> 00:13:11,089
Lifting the heart,
leaning back just a bit.

270
00:13:11,089 --> 00:13:15,320
Or, second option is to
slide the hands to the back,

271
00:13:15,320 --> 00:13:18,949
fingertips press up,
and we support the low back

272
00:13:18,949 --> 00:13:22,720
as we lean back.

273
00:13:22,720 --> 00:13:27,200
Palms pressing
into the sacrum area.

274
00:13:27,200 --> 00:13:28,519
Feeling that support.

275
00:13:28,519 --> 00:13:32,100
Still feeling that gentle 
drawing in of the navel.

276
00:13:34,460 --> 00:13:38,759
Fully supported here, muscles
of the neck are soft and easy.

277
00:13:38,759 --> 00:13:41,209
Crown of the head extended.

278
00:13:41,209 --> 00:13:43,739
Open up through the chest.

279
00:13:43,739 --> 00:13:45,510
Lift your heart, breathe in.

280
00:13:45,510 --> 00:13:46,600
Exhale.

281
00:13:46,600 --> 00:13:50,869
Draw the navel to the spine
to lift it back up to center,

282
00:13:50,869 --> 00:13:54,289
and come to rest on the heels.

283
00:13:54,289 --> 00:13:55,459
Breathe in.

284
00:13:56,529 --> 00:13:59,360
Breathe out,
just notice how you feel.

285
00:13:59,360 --> 00:14:02,540
Exploring some 
new territory here

286
00:14:02,540 --> 00:14:06,375
with a deeper back bend.

287
00:14:07,479 --> 00:14:09,116
Camel.

288
00:14:17,350 --> 00:14:18,530
Alright, come forward.

289
00:14:18,530 --> 00:14:20,311
Take it to Plank.

290
00:14:21,700 --> 00:14:22,819
Inhale in.

291
00:14:22,819 --> 00:14:24,820
Exhale, lower to the belly.

292
00:14:24,820 --> 00:14:27,949
Inhale, Cobra or Up Dog.

293
00:14:27,949 --> 00:14:30,669
Exhale, Downward Facing Dog.

294
00:14:31,859 --> 00:14:34,379
In Down Dog,
bend your right knee,

295
00:14:34,379 --> 00:14:38,220
and turn to look
underneath your right armpit.

296
00:14:39,840 --> 00:14:41,810
Feel that stretch
in your left calf,

297
00:14:41,810 --> 00:14:43,000
and then switch.

298
00:14:43,000 --> 00:14:44,360
Right heel down.

299
00:14:44,360 --> 00:14:45,920
Bend your left
knee into center,

300
00:14:45,920 --> 00:14:48,779
and turn to look
underneath your left armpit.

301
00:14:55,140 --> 00:14:57,040
Now, both heels down.

302
00:14:57,040 --> 00:14:58,950
Draw your navel in and up.

303
00:14:58,950 --> 00:15:02,279
Think about there 
being a hurdle

304
00:15:02,279 --> 00:15:03,859
in the middle of 
your mat horizontally.

305
00:15:03,859 --> 00:15:06,959
You're gonna go up and over
the hurdle with your center.

306
00:15:06,959 --> 00:15:10,669
So center's gonna go up as
you shift forward into Plank.

307
00:15:10,669 --> 00:15:13,729
Send your gaze a
little forward and down,

308
00:15:13,729 --> 00:15:17,759
and then go up and back over
the hurdle with your center to

309
00:15:17,759 --> 00:15:19,039
Downward Facing Dog.

310
00:15:19,039 --> 00:15:21,319
Three more times, 
just like that.

311
00:15:21,319 --> 00:15:24,289
Up and over, 
rolling through Plank.

312
00:15:25,499 --> 00:15:28,739
And then all the way up
and back, Downward Facing Dog.

313
00:15:28,739 --> 00:15:33,159
Play here by really initiating
this movement from center.

314
00:15:39,760 --> 00:15:41,850
And the next time you're
in Downward Facing Dog,

315
00:15:41,850 --> 00:15:43,840
take a deep breath in.

316
00:15:43,840 --> 00:15:45,359
Exhale, lower the knees.

317
00:15:45,359 --> 00:15:46,650
Keep them hip width apart.

318
00:15:46,650 --> 00:15:49,759
Walk the hands all
the way back and up.

319
00:15:49,759 --> 00:15:53,279
And we rise up one
last time to explore here,

320
00:15:53,279 --> 00:15:55,359
so bring the
hands to the waistline.

321
00:15:55,359 --> 00:15:56,890
Draw the
shoulder blades together.

322
00:15:56,890 --> 00:15:58,389
Keep the 
left hand where it is

323
00:15:58,389 --> 00:16:00,600
and the right hand, 
you're gonna stay lifted here.

324
00:16:00,600 --> 00:16:02,139
No back bending for now.

325
00:16:02,139 --> 00:16:04,410
You're gonna reach the 
right hand all the way up,

326
00:16:04,410 --> 00:16:06,160
around, and back.

327
00:16:07,020 --> 00:16:09,200
All the way up,
around, and back.

328
00:16:09,200 --> 00:16:12,919
Try to keep the hip points 
stable here as you work.

329
00:16:14,219 --> 00:16:15,879
And then reverse it.

330
00:16:18,080 --> 00:16:19,639
Breathe.

331
00:16:22,899 --> 00:16:25,609
And then switch, left arm.

332
00:16:27,390 --> 00:16:31,550
Try to keep the hips stable.

333
00:16:37,129 --> 00:16:41,269
So, that means your left
hip’s not coming back

334
00:16:41,269 --> 00:16:43,099
with the motion.

335
00:16:44,929 --> 00:16:46,889
And then reverse it.

336
00:16:52,790 --> 00:16:55,210
Then both hands
to the waistline.

337
00:16:55,210 --> 00:16:57,460
Bring your awareness 
to the pelvic floor.

338
00:16:57,460 --> 00:17:01,599
Find that lift, that 
engagement, that elevator

339
00:17:01,599 --> 00:17:04,140
image of drawing energy
up from the pelvic floor,

340
00:17:04,140 --> 00:17:05,320
engaging those muscles.

341
00:17:05,320 --> 00:17:08,230
Let that draw the
muscles of the low belly in.

342
00:17:08,230 --> 00:17:10,400
We can stay here,
working in this shape.

343
00:17:10,400 --> 00:17:11,760
Just leaning back.

344
00:17:11,760 --> 00:17:13,519
Working with integrity.

345
00:17:13,519 --> 00:17:17,110
Maybe we're ready to bring the
palms to the low back again

346
00:17:17,110 --> 00:17:20,680
as we lift the chest, the chin,
and start to lean back.

347
00:17:20,680 --> 00:17:22,939
Drawing the
shoulder blades together.

348
00:17:22,939 --> 00:17:26,270
Or now, maybe the option to
reach one arm all the way back

349
00:17:26,270 --> 00:17:28,800
to the heel.

350
00:17:28,800 --> 00:17:32,870
Maybe the other arm all
the way back to the heel.

351
00:17:32,870 --> 00:17:34,409
And we lift the chest.

352
00:17:34,409 --> 00:17:37,599
Everyone, think about sending
your hip points forward.

353
00:17:37,599 --> 00:17:40,829
Pressing firmly into
the tops of the feet.

354
00:17:40,829 --> 00:17:44,289
Engaging the glutes 
and the abs here.

355
00:17:44,289 --> 00:17:48,090
Lifting the chest, 
lifting the chin.

356
00:17:48,090 --> 00:17:49,910
Lengthening through the crown.

357
00:17:52,140 --> 00:17:53,639
Breathe.

358
00:17:55,329 --> 00:17:57,960
Stay with that soft gaze here.

359
00:18:00,206 --> 00:18:02,160
Inhale. 
To come out of the pose,

360
00:18:02,160 --> 00:18:05,330
bring the hands back to
the low back or the waistline.

361
00:18:05,330 --> 00:18:07,279
Draw the navel in on an exhale.

362
00:18:07,279 --> 00:18:08,547
Keep that soft gaze,

363
00:18:08,547 --> 00:18:12,049
that focus forward as 
you come all the way up.

364
00:18:12,049 --> 00:18:14,040
And then come to
sit back gently again,

365
00:18:14,040 --> 00:18:17,584
maintaining that gaze, 
that soft focus.

366
00:18:18,519 --> 00:18:22,039
Slowly bring your gaze down,

367
00:18:22,039 --> 00:18:23,849
gently past your nose.

368
00:18:23,849 --> 00:18:26,670
Find just a gentle,

369
00:18:26,670 --> 00:18:29,428
almost reverent bow.

370
00:18:31,980 --> 00:18:35,270
Take a second here

371
00:18:35,270 --> 00:18:37,709
to feel

372
00:18:37,709 --> 00:18:40,524
whatever, whatever's coming up.

373
00:18:41,819 --> 00:18:43,889
If you're uncomfortable 
on the knees,

374
00:18:43,889 --> 00:18:46,850
if you haven't already,
you might shift to

375
00:18:46,850 --> 00:18:49,523
a comfortable seat 
of your choice.

376
00:18:53,479 --> 00:18:55,599
Just capturing
this moment of presence.

377
00:18:55,599 --> 00:18:57,424
Noticing how you feel.

378
00:19:01,650 --> 00:19:06,530
Alright, now let's gently 
shift to the buttocks.

379
00:19:06,530 --> 00:19:07,709
Come to Sadasana.

380
00:19:07,709 --> 00:19:10,929
You're gonna bring the
left heel in, right heel in.

381
00:19:10,929 --> 00:19:12,659
And just walk the hands out,

382
00:19:12,659 --> 00:19:16,929
should feel this nice, yummy
stretch in the low back here.

383
00:19:16,929 --> 00:19:18,429
If this isn't right 
for your body,

384
00:19:18,429 --> 00:19:20,799
you can try a 
seated Forward Fold.

385
00:19:22,449 --> 00:19:26,160
Maybe find some soft, easy
movement here that feels good.

386
00:19:27,590 --> 00:19:31,160
As we start to wrap this up,
draw your attention inward.

387
00:19:31,160 --> 00:19:33,251
Keep an active breath.

388
00:19:37,718 --> 00:19:40,611
Really reach your sits bones
to the ground to find

389
00:19:40,611 --> 00:19:44,989
that nice, juicy
release in the low back.

390
00:19:49,559 --> 00:19:51,619
And then walk the hands up.

391
00:19:51,619 --> 00:19:53,289
Switch legs.

392
00:19:53,289 --> 00:19:55,780
Right heel in,
left leg to follow.

393
00:19:55,780 --> 00:19:57,989
Same thing.

394
00:19:57,989 --> 00:20:00,589
Nice active breath.

395
00:20:00,589 --> 00:20:03,169
Notice where your
thoughts are going here.

396
00:20:03,169 --> 00:20:06,240
Find any soft, easy
movement that feels good.

397
00:20:07,999 --> 00:20:11,319
And keep returning back
to the sound of your breath.

398
00:20:20,240 --> 00:20:22,741
With the eyes closed or

399
00:20:22,741 --> 00:20:26,199
practicing this soft gaze.

400
00:20:26,199 --> 00:20:27,830
Slowly, bring it back up,

401
00:20:27,830 --> 00:20:31,440
and bring the hands
together at the heart space.

402
00:20:31,440 --> 00:20:33,952
Lengthen through the crown.

403
00:20:37,509 --> 00:20:40,658
Just take a moment to

404
00:20:40,658 --> 00:20:44,959
pay some damn respect

405
00:20:44,959 --> 00:20:46,774
to you.

406
00:20:50,160 --> 00:20:52,270
The hardest part is showing up,

407
00:20:52,270 --> 00:20:55,831
and yet, here we are once again.

408
00:20:57,020 --> 00:20:59,230
And we're gonna
do it again tomorrow.

409
00:21:04,499 --> 00:21:08,864
And we're all coming to
this with a different “Why”.

410
00:21:08,864 --> 00:21:12,069
You don't have to know your
“Why”, but just remember that.

411
00:21:12,069 --> 00:21:15,460
And maybe take the time,

412
00:21:15,460 --> 00:21:18,969
especially in this last 
leg of the journey,

413
00:21:18,969 --> 00:21:21,817
to explore that.

414
00:21:24,649 --> 00:21:27,510
I love you so much.
Take a deep breath in.

415
00:21:28,503 --> 00:21:31,739
And let's all exhale to
bow the head to the heart.

416
00:21:33,637 --> 00:21:36,594
That's it for today.
I'll see you tomorrow.

417
00:21:38,666 --> 00:21:42,105
(light music)