- Hello, my darling friend.

Welcome back to Center.

It's Day 24.
Can you believe it?

And the opportunity to 
explore continues. (snaps)

Let's get started.

(light music)

Alright, let's begin 
today in Sukhasana,

the cross-legged seat.

Hands can rest
gently on the knees.

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

Tuck the chin.

Close your eyes
or soften your gaze.

Take a deep breath
in through the nose.

And we're gonna blow it
out through the mouth

like you were blowing 
out birthday candles,

so with pursed lips.

Inhale in again, 
just like that.

Exhale through pursed lips.

And one more just like that.

Now seal the lips.

Breathe in.

Breathe out.

Breathe with me.
In.

Breathe out.

Breathe in, this 
time hold the breath.

Pause at the top,
relax the shoulders.

Relax the skin of the face.

Sit up a little taller,

and empty it all out.

Lovely. Left hand
comes to the earth.

Inhale. Right fingertips
reach up to the sky,

and then over.
Big stretch here.

You can really 
reach the left hand,

maybe sinking 
the left elbow

towards the ground.
Keep the right hip heavy.

Nice. Then come through center,

and just take it
to the other side.

Big breath to find
length in the left side body.

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

and explore the stretch here.

Breathing deep.

And then come
back through center.

One more time to each side.

Finishing up here, 
take it to the other side

if you haven't already.

And then coming back to center.

Palms now face
down on the knees.

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

Chin to chest as you come back,

and then repeat.

Forward,

around,

back.

Moving in a circle.

Exploring the sensation here.

Exploring movement 
in the spine,

the shoulders, the hips.

And then reverse the direction.

And then allow this circle
to get smaller and smaller

and smaller until you
are back all the way.

Spiral in to center.

Head over the heart,
heart over the pelvis.

Good. Squeeze the 
shoulders up to the ears

as you breathe in.

Exhale, let 'em drop.

Twice more.
Inhale, squeeze and lift.

Exhale, let 'em drop.

Last time.

Squeeze and lift.
Inhale.

Exhale, let it go.

Interlace the fingertips 
behind your back.

You can square the wrists here.

Aw, Benji.

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

Imagine you have gills here,

so you're breathing 
into this area of body.

Whatever that means to you.
Just see what happens.

Explore.

Explore that visual.

And then release the bind.

Right hand comes
to the left knee.

Inhale.
Gentle twist to the left.

Exhale. Stay.
Draw the belly in.

Inhale.

Exhale to release.
Take it to the other side.

Lengthen through the crown.
Breathe in.

Stay. Exhale.
Draw the belly in.

Inhale.

Lovely. 
Exhale back to center.

Extend the legs out long.

You can keep a pretty
generous bend in them

or you can straighten
with a just slight bend.

So find what feels good here.

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

Exhale. Draw your
navel in and back.

And then we'll 
take it up and over

into a seated Forward Fold.

Inhale to look forward.

Open up through the chest.

Exhale.

Rounding the upper back body,
coming into the fold.

Use this as an opportunity
to deepen your breath.

Explore the sensation 
of your body

in this shape.

Nice, and then slowly release.

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

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

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

You're gonna kick 
the right foot up.

Cross it over the
top of the left thigh.

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

or how far your left heel is.

Then everyone, draw your 
right knee, right thigh bone

towards the right 
edge of your mat

and flex your right foot.

You can always walk the
hands up a little closer

for a deeper stretch.
Breathe in.

Breathe out.

And then slowly release,

and we'll take it
to the other side.

Left ankle crosses over.

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

the right side of the body here.

Noticing how they're different.

Moving the hands or
the heel forward or back.

Breathe.

And then slowly release.

Cross at the ankles.
Come through to all fours.

So bring your chest
all the way forward,

then center
yourself in the mat.

You're gonna drop 
the elbows down.

Forearms parallel.

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

Tailbone up towards the sky.

Knees are
underneath the hip points.

And then exhale,
chin to chest.

Round it through.

Really drawing the muscles

of the low abdominals 
in and up here.

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

And then inhale,
open up through the chest.

And exhale, rounding through.

Supporting the low back by

engaging the 
muscles of the core.

Inhale.

Open.

Exhale, round through.

This time as 
you inhale, open.

Press firmly into
the tops of the feet,

and gently tug your 
elbows back in space

to open up 
the chest a little more.

Nice, and then round through.
Last time.

Great, walk the knees back.

Puppy Posture.

Tailbone to the sky.

Really melting the
weight of the heart down.

Opening up
through the shoulders.

Now press into your palms.

Dig into your elbows.

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

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

Press firmly
through the pubic bone.

Press into the
tops of the feet,

and find length through 
the crown of the head.

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

so not crunched.

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

Lovely. Then bend 
your left knee,

and bend your right knee.

Inhale in.

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

Good, then release the
feet back to the mat.

Release the
forehead back to the mat,

and press up to all fours.

Lovely.

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

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

and then all the way up.

So we're coming
on to our knees here.

Great. Loop the
shoulders a couple times.

Make sure your knees are
underneath your hip points.

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

Then bring your
hands to the waistline.

Draw the elbows back, 
shoulders together.

Inhale in.

Exhale, connect to your core.

Feel the glutes engage.

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

lifting your heart 
up to the sky.

Lengthening the
crown of your head back.

That's it.

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

and engage the core 
and the muscles

of your glutes.

Alright, come back to center.

Head over heart,
heart over pelvis.

Curl the toes under,
and sit it back for a breath.

Good, lift back up.

Press into the
tops of the feet.

Inhale in.

Super small move here.

Exhale, navel draws in and up.

Low ribs hug in, so I feel 
my abs turned on here,

feel my glutes.

And I'm just gonna 
lean back a hair,

lift the chest.

Lengthen through
the crown of the head.

Only go as far that 
you can still feel

your abdominal wall engaged.

So we're not
going too crazy here.

Lovely, then release.

We'll bring the hands 
back down to the mat.

Send the right heel back.

Left heel back, Plank Pose.

Inhale in here.

Exhale,
belly to Cobra

or we're gonna 
slowly shift forward

into an Upward Facing Dog.

Draw the shoulder blades 
together, lift your heart.

So find your back bend here.

Find your heart opener.

Cobra or Up Dog.

And then we'll send it
to Downward Facing Dog.

Meet me there.

When you get there,
take a deep breath in.

And a long,
cleansing breath out.

Inhale in.

Long, cleansing breath out.

And last time, just like that.
Inhale in.

Long, cleansing breath out.

Nice.

Slowly lower to the knees.

This time, bring them 
together, really together.

If this isn't a good option 
for you on the knees,

you can come 
to a cross-legged seat.

We're just going to repeat 
a little side body stretch

here to the left.

Inhale in.

Exhale, back to center.

And to the right.

Big breath,
big stretch.

And exhale, back to center.

Beautiful.

Come forward,
back to Plank Pose.

Breathe in.

Exhale.

Straight to the belly for Cobra

or leaning forward,
shifting your weight,

lifting the thighs,

pressing into the tops of
the feet, Upward Facing Dog.

Inhale in.

Exhale.

Everyone, meet back, 
Downward Facing Dog.

Breathe in.

Breathe out.

Breathe in.

Exhale, slowly lower 
to the knees.

This time, keep
them wide again.

Walk the hands all the way back
and up the tops of the thighs.

Head over heart,
heart over pelvis here.

Hands back on the waist.

Draw the
shoulder blades together.

Inhale, lift up from 
the pelvic floor.

Exhale, reconnect.

Navel draws to spine.

Feel the
abdominal wall turn on.

So you're gonna 
stay working here.

Drawing the
shoulder blades together.

Lifting the heart,
leaning back just a bit.

Or, second option is to
slide the hands to the back,

fingertips press up,
and we support the low back

as we lean back.

Palms pressing
into the sacrum area.

Feeling that support.

Still feeling that gentle 
drawing in of the navel.

Fully supported here, muscles
of the neck are soft and easy.

Crown of the head extended.

Open up through the chest.

Lift your heart, breathe in.

Exhale.

Draw the navel to the spine
to lift it back up to center,

and come to rest on the heels.

Breathe in.

Breathe out,
just notice how you feel.

Exploring some 
new territory here

with a deeper back bend.

Camel.

Alright, come forward.

Take it to Plank.

Inhale in.

Exhale, lower to the belly.

Inhale, Cobra or Up Dog.

Exhale, Downward Facing Dog.

In Down Dog,
bend your right knee,

and turn to look
underneath your right armpit.

Feel that stretch
in your left calf,

and then switch.

Right heel down.

Bend your left
knee into center,

and turn to look
underneath your left armpit.

Now, both heels down.

Draw your navel in and up.

Think about there 
being a hurdle

in the middle of 
your mat horizontally.

You're gonna go up and over
the hurdle with your center.

So center's gonna go up as
you shift forward into Plank.

Send your gaze a
little forward and down,

and then go up and back over
the hurdle with your center to

Downward Facing Dog.

Three more times, 
just like that.

Up and over, 
rolling through Plank.

And then all the way up
and back, Downward Facing Dog.

Play here by really initiating
this movement from center.

And the next time you're
in Downward Facing Dog,

take a deep breath in.

Exhale, lower the knees.

Keep them hip width apart.

Walk the hands all
the way back and up.

And we rise up one
last time to explore here,

so bring the
hands to the waistline.

Draw the
shoulder blades together.

Keep the 
left hand where it is

and the right hand, 
you're gonna stay lifted here.

No back bending for now.

You're gonna reach the 
right hand all the way up,

around, and back.

All the way up,
around, and back.

Try to keep the hip points 
stable here as you work.

And then reverse it.

Breathe.

And then switch, left arm.

Try to keep the hips stable.

So, that means your left
hip’s not coming back

with the motion.

And then reverse it.

Then both hands
to the waistline.

Bring your awareness 
to the pelvic floor.

Find that lift, that 
engagement, that elevator

image of drawing energy
up from the pelvic floor,

engaging those muscles.

Let that draw the
muscles of the low belly in.

We can stay here,
working in this shape.

Just leaning back.

Working with integrity.

Maybe we're ready to bring the
palms to the low back again

as we lift the chest, the chin,
and start to lean back.

Drawing the
shoulder blades together.

Or now, maybe the option to
reach one arm all the way back

to the heel.

Maybe the other arm all
the way back to the heel.

And we lift the chest.

Everyone, think about sending
your hip points forward.

Pressing firmly into
the tops of the feet.

Engaging the glutes 
and the abs here.

Lifting the chest, 
lifting the chin.

Lengthening through the crown.

Breathe.

Stay with that soft gaze here.

Inhale. 
To come out of the pose,

bring the hands back to
the low back or the waistline.

Draw the navel in on an exhale.

Keep that soft gaze,

that focus forward as 
you come all the way up.

And then come to
sit back gently again,

maintaining that gaze, 
that soft focus.

Slowly bring your gaze down,

gently past your nose.

Find just a gentle,

almost reverent bow.

Take a second here

to feel

whatever, whatever's coming up.

If you're uncomfortable 
on the knees,

if you haven't already,
you might shift to

a comfortable seat 
of your choice.

Just capturing
this moment of presence.

Noticing how you feel.

Alright, now let's gently 
shift to the buttocks.

Come to Sadasana.

You're gonna bring the
left heel in, right heel in.

And just walk the hands out,

should feel this nice, yummy
stretch in the low back here.

If this isn't right 
for your body,

you can try a 
seated Forward Fold.

Maybe find some soft, easy
movement here that feels good.

As we start to wrap this up,
draw your attention inward.

Keep an active breath.

Really reach your sits bones
to the ground to find

that nice, juicy
release in the low back.

And then walk the hands up.

Switch legs.

Right heel in,
left leg to follow.

Same thing.

Nice active breath.

Notice where your
thoughts are going here.

Find any soft, easy
movement that feels good.

And keep returning back
to the sound of your breath.

With the eyes closed or

practicing this soft gaze.

Slowly, bring it back up,

and bring the hands
together at the heart space.

Lengthen through the crown.

Just take a moment to

pay some damn respect

to you.

The hardest part is showing up,

and yet, here we are once again.

And we're gonna
do it again tomorrow.

And we're all coming to
this with a different “Why”.

You don't have to know your
“Why”, but just remember that.

And maybe take the time,

especially in this last 
leg of the journey,

to explore that.

I love you so much.
Take a deep breath in.

And let's all exhale to
bow the head to the heart.

That's it for today.
I'll see you tomorrow.

(light music)