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- Hi everyone, and
welcome back to Center.

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It is Day 25.

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A practice that I love,

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for a person
or pet that I love.

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That's right, today
it's all about amor.

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Let's get started.

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(light music)

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Alright, let's start 
today on our backs.

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So come on down 
to the ground.

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Extend your legs out long.

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Let your arms 
and hands rest

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wherever feels good 
here to begin.

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Gently, at your sides, or you
can allow them to rest on

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your belly or your heart.

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Find what feels good.

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And as you get 
settled in here,

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go ahead and 
close your eyes.

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And let's just 
take a second to

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scan the body

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with loving awareness.

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We'll start at the 
soles of the feet.

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You can start to gently deepen
your breath as you bring

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your attention to your feet.

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And just notice if you're
holding or gripping

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anything, anywhere.

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And if you are, you can
soften it as you slowly exhale.

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And then slowly, scanning,

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bringing your awareness

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lovingly to

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the calves, and the
shins, and the ankles.

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All the way up 
to the knees.

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And same thing.

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Just noticing if you're 
holding tension

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or literally holding
in your muscles,

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or maybe it's more
of an energetic thing.

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Relaxing.

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Releasing that hold or

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any tightness

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with an exhale.

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Continue to bring your
loving awareness

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up through the thighs.

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The thigh bone, 
the femur,

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and the backs 
of the thighs,

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the hamstrings, all the
way up to the hip sockets.

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The pelvis.

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Notice if you're
holding or gripping.

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See, I just noticed I was kind
of gripping in my left hip,

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left glute.

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And take an extra breath here
to just soften and release any

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area where you might be
gripping around the hips,

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the coccyx, 
the tailbone,

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and the pelvis.

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Continue on the
way up to your belly.

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Take a deep breath in.

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And as you exhale, 
soften and release

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anything that might be

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holding or gripping in
the belly, the low back,

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the waistline.

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Keep traveling

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up through the 
thoracic spine.

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Relaxing the ribcage.

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And as you continue the 
journey up the spine,

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soften the sternum, 
the chest

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and relax your shoulders.

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Notice if you're gripping
anywhere around the shoulders,

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down through the arms,

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upper arm, 
forearm, hands.

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And see, I just noticed once
again I was holding again in

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that left hip, left glute,
so just keep checking in.

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And then relaxing through

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the trapezius muscle,

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the upper back body,

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the throat.

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Softening the jaw.

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Parting the lips
to help with that.

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And just noticing if you're
holding or clenching any area

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around the face.

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Let the head,
the skull be heavy.

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And just take a quiet moment 
here as you bring that

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awareness all the way
to the crown of your head.

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Take a deep breath in.

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And as you exhale, 
soften any area of the body

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that might be 
holding, or gripping,

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tightening.

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As you breathe out,

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relaxing the weight 
of your body fully.

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Stay present with
whatever is going on here.

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You may have a
monkey mind today.

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You may be fully relaxed.

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And you might 
be somewhere

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in between.

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Inhale in.

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Exhale.

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Slow and steady
with the breath.

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Inhale in again.

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Imagine each cycle of breath
is an “I love you” today.

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Start to rock the
head, side to side.

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As you breathe out, you
can bat the eyelashes open.

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Come into that soft gaze

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or you can keep
the eyes closed today.

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Find what feels 
good, what serves.

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Gently rocking the
head side to side.

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And then when you're ready,
bring the head back to center.

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Inhale, reach the arms 
all the way up and overhead.

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Big stretch.

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Draw the heels together.

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Point the toes.

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Spread the fingertips.

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Breathe in.

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And breathe out.

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Float the fingertips down.

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Capture your right knee, 
and then your left knee.

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Hug the knees 
into the chest.

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Inhale in.

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Exhale.

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Slowly peel the head, 
the neck, the shoulders up.

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Give yourself a
squeeze, a little hug.

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Inhale in again.

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Exhale.

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Send the fingertips 
out wide.

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Texas T, palms face down.

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Inhale.

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Exhale, knees
fall to the right.

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Inhale in.

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Exhale, come 
back to center.

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Inhale in again.

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Exhale, knees 
fall to the left.

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Inhale in again.

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And exhale,
knees back to center.

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We're gonna repeat that 
pattern with the breath.

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Inhale in.

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Exhale, knees
fall to the right.

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Stay here.

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Inhale in.

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Exhale, bring
it back to center.

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Inhale in.

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Exhale, knees
fall to the left.

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Stay here.

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Inhale in.

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And exhale, 
back to center.

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Lovely.

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You're gonna start to
rock and roll up and down

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the length of 
your spine.

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And then we're gonna come
all the way up through

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a seat and to all fours.

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Find Tabletop Position.

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Draw the navel up
towards the spine.

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Inhale in.

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Exhale, curl the toes under.

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Lift the knees.
Let them hover.

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Find that core connection.

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Long through the neck.

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Breathe.

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And then slowly, 
lower the knees.

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Uncurl the toes,
drop the belly,

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open your heart forward.

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Inhale.
Big sip of air.

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Exhale, round
through the spine.

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Chin to chest.

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Activate the
muscles of the core.

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Again, inhale.

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And exhale.

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Inhale to Tabletop Position.

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Exhale, you're gonna lift the 
right knee out to hydrant.

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Flex your foot.

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Beautiful.
Then slowly lower,

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tap the knee down,

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and repeat.

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Inhale to lower now.

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Exhale to lift.

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Inhale to lower.

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Exhale to lift.

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Inhale to lower.

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Exhale to lift.

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Hold it there.

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Feel that right glute 
turn on.

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If you don't feel it turn on,
press into your foundation.

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And then lift your 
right knee and right ankle

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a little higher.

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Draw the navel in and up.

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Beautiful.

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Then release.

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Second side.

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Inhale in.

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Exhale, lift 
the left knee.

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Let it hover.

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Press into your 
left palm here.

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Feel the obliques.

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Draw the navel in.

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And then lower it down.

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Breathe in.

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Exhale to lift.

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Inhale, lower.

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Exhale, lift.

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Inhale, lower.

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Exhale, lift.

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Inhale, lower.

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Exhale, lift.

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Keep pressing 
into your left palm,

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hugging to the midline.

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Next time your left knee is
up and lifted, keep it there.

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Breathe.

203
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Hug the low ribs in.

204
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Press away from the
earth with your hands.

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And then slowly release.

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Bring the knees back
underneath the hip points.

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We're gonna 
bend the elbows.

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Drop the chest down.

209
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And then lift
it up through Cat.

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Drop it down 
through center.

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Up and around 
through Cat.

212
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And then reversing it,
taking it the other direction.

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And then walking
the palms forward.

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Walking the knees back.

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And slowly, bringing
the belly to the mat.

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Inhale, tuck the chin.

217
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Roll up into a baby
Cobra as you breathe in.

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Exhale, soften and release.

219
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Forehead kisses the mat.

220
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Repeat. Tuck 
the chin into the chest.

221
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Roll up into a 
baby Cobra.

222
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And exhale, 
soften and bow.

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Last time.
Tuck the chin.

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Inhale, roll up.

225
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Squeeze the 
elbows in tight.

226
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And exhale to soften.

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Forehead to the mat.

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Bring your hands together for a
little pillow for the forehead.

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Bring the big toes to touch.

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Heels splay wide.

231
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And just give a little rock
of the pelvis here,

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back and forth.

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You can close your eyes.

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Inhale lots of love in.

235
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Feel your belly press against
the earth as you inhale.

236
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And exhale 
lots of love out.

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Maybe give it sigh.

238
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Alright.

239
00:12:18,149 --> 00:12:20,669
From here, we're gonna
lift the head, the shoulders.

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You're gonna take the 
left hand, palm face down,

241
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out to the left, so your wrist is
in line with your shoulder.

242
00:12:29,510 --> 00:12:31,822
Bring your 
right hand to the mat,

243
00:12:31,822 --> 00:12:34,399
just like you would 
have it for Cobra.

244
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Peek at me for this demo.

245
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You're gonna come 
onto your left ear.

246
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Rock onto your left side.

247
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Options here 
with the top leg.

248
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You can bend it.

249
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Keep it in front

250
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of your left leg.

251
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Breathing here.

252
00:12:52,270 --> 00:12:55,220
Or option to 
bring it behind,

253
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just for a little 
deeper stretch.

254
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Keep the left palm active so
you can start to go into this.

255
00:13:00,879 --> 00:13:03,610
Now we're
rocking on the left ear.

256
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Turning the heart center

257
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towards the right 
side of the mat.

258
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Pressing through 
my left palm.

259
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Using my right palm 
for stability.

260
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Right foot's planted in
front of my left leg

261
00:13:18,960 --> 00:13:20,610
or behind.

262
00:13:26,180 --> 00:13:28,710
And then extend your
right leg out wherever it is.

263
00:13:28,710 --> 00:13:31,579
Stack it back on
top of the left leg.

264
00:13:31,579 --> 00:13:35,899
And try to, from your center,
draw your navel in so you can

265
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find a little bit of control
as you come back through

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and release.

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Nice.

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00:13:43,000 --> 00:13:44,349
Right side.

269
00:13:44,349 --> 00:13:45,690
Take the right hand out.

270
00:13:45,690 --> 00:13:47,260
Nice, straight line.

271
00:13:47,260 --> 00:13:50,879
Wrist and shoulder 
in the same plane.

272
00:13:50,879 --> 00:13:53,960
Slowly, use your left palm 
to guide this posture.

273
00:13:53,960 --> 00:13:56,280
Come onto your right ear.

274
00:13:56,760 --> 00:13:58,360
Find what feels
good on this side.

275
00:13:58,360 --> 00:14:00,260
Breathe.

276
00:14:00,260 --> 00:14:03,370
Keep pressing down
with your right hand.

277
00:14:09,659 --> 00:14:12,099
Lots of love in.

278
00:14:13,989 --> 00:14:16,629
Lots of love out.

279
00:14:24,290 --> 00:14:28,080
Then slowly, bring the
left leg on top of the right.

280
00:14:28,080 --> 00:14:30,679
Try to control
this from your core.

281
00:14:30,679 --> 00:14:31,919
Core draws in.

282
00:14:31,919 --> 00:14:35,640
And we slowly rock back

283
00:14:35,640 --> 00:14:37,620
to the center of the mat.

284
00:14:37,620 --> 00:14:40,509
Hands, palms 
come to the earth.

285
00:14:40,509 --> 00:14:41,799
Squeeze the elbows in.

286
00:14:41,799 --> 00:14:43,689
Keep the chin tucked.

287
00:14:43,689 --> 00:14:45,170
Slowly inhale.

288
00:14:45,170 --> 00:14:48,159
Roll up to Cobra,

289
00:14:48,159 --> 00:14:49,879
and cascade it down.

290
00:14:49,879 --> 00:14:52,159
Exhale, release.

291
00:14:52,159 --> 00:14:53,310
Beautiful.

292
00:14:53,310 --> 00:14:55,620
Press up to all fours.

293
00:14:57,000 --> 00:15:00,480
Recommit to a
Tabletop Position.

294
00:15:00,480 --> 00:15:04,210
So find that nice alignment,
wrists underneath the shoulders.

295
00:15:04,210 --> 00:15:07,869
Now you're gonna take 
your left foot now

296
00:15:07,869 --> 00:15:10,359
all the way out
to the left side.

297
00:15:11,249 --> 00:15:15,299
Then turn your left toes in,
kind of like we do in Warrior

298
00:15:15,299 --> 00:15:17,960
or a standing
wide-legged Forward Fold.

299
00:15:17,960 --> 00:15:19,971
So peek at me 
if you need to.

300
00:15:20,409 --> 00:15:22,709
Now bring your left hand
to your left inner thigh,

301
00:15:22,709 --> 00:15:24,240
and just give 
it a little tap.

302
00:15:24,240 --> 00:15:27,399
And notice how the more you
connect to that left foot,

303
00:15:27,399 --> 00:15:30,390
the more engaged we are 
through the encino of this leg,

304
00:15:30,390 --> 00:15:34,390
all the way up to the pelvic
floor and the abdominal wall.

305
00:15:35,373 --> 00:15:37,569
Great.

306
00:15:37,569 --> 00:15:39,080
Then plant the 
palms again.

307
00:15:39,080 --> 00:15:40,709
Inhale, drop the belly.

308
00:15:40,709 --> 00:15:43,140
Open the chest.
Move slow here.

309
00:15:44,100 --> 00:15:45,960
Exhale, round
through the spine.

310
00:15:45,960 --> 00:15:47,759
Chin to chest.

311
00:15:49,539 --> 00:15:51,000
Inhale, drop the belly.

312
00:15:51,000 --> 00:15:52,279
Move slow.

313
00:15:54,049 --> 00:15:55,799
Exhale, 
round through.

314
00:15:55,799 --> 00:15:57,029
Chin to chest.

315
00:15:57,029 --> 00:15:58,600
Nice. One more time.

316
00:15:58,600 --> 00:16:00,510
Inhale, drop the belly.

317
00:16:03,010 --> 00:16:06,010
And exhale, 
round through.

318
00:16:07,530 --> 00:16:09,840
Inhale, Tabletop Position.

319
00:16:09,840 --> 00:16:11,929
Option to just check out
what happens if you come

320
00:16:11,929 --> 00:16:13,399
to the forearms.

321
00:16:13,399 --> 00:16:15,210
Just breathe.

322
00:16:16,140 --> 00:16:18,450
Careful not to
grip in the toes.

323
00:16:19,750 --> 00:16:21,969
Stretching through 
that inner thigh.

324
00:16:23,269 --> 00:16:25,960
If this isn't right, you can
just stay up on the hands.

325
00:16:25,960 --> 00:16:29,389
Let’s all stay here for 
one more breath cycle.

326
00:16:31,340 --> 00:16:35,070
And then slowly, from center,
bring that left knee back in.

327
00:16:35,070 --> 00:16:36,810
Let's take it
to the other side.

328
00:16:36,810 --> 00:16:38,880
Alright, right foot goes out.

329
00:16:38,880 --> 00:16:40,620
Turn the toes in.

330
00:16:41,500 --> 00:16:43,290
Tap the right inner thigh.

331
00:16:43,290 --> 00:16:45,739
Just press into
your foundation.

332
00:16:45,739 --> 00:16:48,679
Find that action, 
that lift, that engagement.

333
00:16:49,839 --> 00:16:51,519
And then let's take
it for a little ride.

334
00:16:51,519 --> 00:16:52,800
Inhale, drop the belly.

335
00:16:52,800 --> 00:16:55,563
Slow. Feel the sensation.

336
00:16:56,719 --> 00:16:59,080
Explore that.

337
00:16:59,080 --> 00:17:00,480
Chin to chest.

338
00:17:00,480 --> 00:17:03,200
Slow and steady.
Find that soft gaze.

339
00:17:03,200 --> 00:17:05,680
Bring your attention inward,

340
00:17:05,680 --> 00:17:09,400
so you can stay curious

341
00:17:09,400 --> 00:17:11,640
about the sensation.

342
00:17:15,570 --> 00:17:18,740
Setting intention of
course to do that with

343
00:17:18,740 --> 00:17:21,630
a loving awareness,
without any judgment.

344
00:17:29,740 --> 00:17:31,720
Bring it back to neutral.

345
00:17:31,720 --> 00:17:34,440
Option to drop 
to the elbows.

346
00:17:34,440 --> 00:17:37,259
Come to the forearms
for a couple breaths here.

347
00:17:37,259 --> 00:17:38,799
Just a little option.

348
00:17:38,799 --> 00:17:42,629
Breathing deep
wherever you are.

349
00:17:47,439 --> 00:17:48,839
Lovely.

350
00:17:48,839 --> 00:17:50,566
Then we'll slowly release.

351
00:17:50,566 --> 00:17:53,739
From center, bring that 
right knee back in.

352
00:17:53,739 --> 00:17:55,160
Walk the palms forward.

353
00:17:55,160 --> 00:17:56,199
Curl the toes under.

354
00:17:56,199 --> 00:17:59,200
Send the hips up and back,
Downward Facing Dog.

355
00:18:00,000 --> 00:18:02,189
Draw the muscles
of the low belly in.

356
00:18:02,189 --> 00:18:04,179
Hug the 
lower ribs in.

357
00:18:04,179 --> 00:18:07,769
Press away from your mat 
today to send a lot of weight

358
00:18:07,769 --> 00:18:09,480
into your lower body.

359
00:18:09,480 --> 00:18:11,160
Bend your knees a little.

360
00:18:12,210 --> 00:18:15,769
And think about sending the
majority of your weight

361
00:18:15,769 --> 00:18:17,870
to the lower half 
of your body.

362
00:18:18,960 --> 00:18:20,619
Inhale in.

363
00:18:21,759 --> 00:18:25,400
Exhale, slowly cross one
foot in front of the other.

364
00:18:25,400 --> 00:18:28,049
Stretch, stretch, stretch
as you walk to the top

365
00:18:28,049 --> 00:18:31,799
of your mat for a
standing Forward Fold.

366
00:18:32,689 --> 00:18:35,329
Bring the feet 
hip width apart.

367
00:18:35,329 --> 00:18:37,070
Draw the navel in.

368
00:18:37,070 --> 00:18:40,960
And allow the weight of
the head to hang loose here.

369
00:18:40,960 --> 00:18:43,990
Soft, easy 
movement welcomed.

370
00:18:43,990 --> 00:18:46,620
Maybe you sway a
little side to side.

371
00:18:56,910 --> 00:18:59,030
And then bring 
your index finger,

372
00:18:59,030 --> 00:19:02,889
your middle finger, and 
your thumb to your big toe.

373
00:19:02,889 --> 00:19:04,820
Grab your big toe.

374
00:19:04,820 --> 00:19:05,799
Inhale in.

375
00:19:05,799 --> 00:19:06,359
Exhale.

376
00:19:06,359 --> 00:19:08,859
Bend your elbows 
actively left to right

377
00:19:08,859 --> 00:19:11,970
so that your biceps turn on.

378
00:19:11,970 --> 00:19:12,930
And you can bend 
your knees again

379
00:19:12,930 --> 00:19:14,070
as much as 
you need here,

380
00:19:14,070 --> 00:19:17,659
you're gonna draw 
your nose behind you,

381
00:19:17,659 --> 00:19:19,000
towards the back
edge of the mat.

382
00:19:19,000 --> 00:19:20,239
Crown of the
head to the ground.

383
00:19:20,239 --> 00:19:23,719
Again, biceps are turned 
on here as we breathe

384
00:19:23,719 --> 00:19:25,459
for three,

385
00:19:27,459 --> 00:19:28,969
two,

386
00:19:30,669 --> 00:19:31,759
and one.

387
00:19:31,759 --> 00:19:33,179
Release.

388
00:19:34,189 --> 00:19:36,200
Plant the palms.

389
00:19:36,200 --> 00:19:38,519
Step one foot back, 
then the other.

390
00:19:38,519 --> 00:19:39,599
Plank Pose.

391
00:19:39,599 --> 00:19:42,960
Draw the right knee
all the way up for Pigeon.

392
00:19:43,790 --> 00:19:45,559
Press into the
top of the back foot.

393
00:19:45,559 --> 00:19:47,480
Inhale, open the chest.

394
00:19:47,480 --> 00:19:48,800
Look forward.

395
00:19:49,630 --> 00:19:52,200
Exhale, melt it
down to the forearms.

396
00:19:52,200 --> 00:19:56,649
You can also come to your back
here and do a Reclined Pigeon.

397
00:19:58,649 --> 00:20:00,369
Breathe.

398
00:20:02,369 --> 00:20:05,389
Draw your attention

399
00:20:05,389 --> 00:20:07,695
to the sensation

400
00:20:09,404 --> 00:20:12,039
with each new 
breath cycle.

401
00:20:18,430 --> 00:20:20,940
Slowly release.

402
00:20:20,940 --> 00:20:24,340
Come back to all fours
or Downward Facing Dog.

403
00:20:26,750 --> 00:20:29,079
Bring it to Plank Pose.

404
00:20:29,079 --> 00:20:30,610
Breathe in.

405
00:20:31,910 --> 00:20:33,530
Way to keep it soft and easy.

406
00:20:33,530 --> 00:20:36,400
As you exhale, bring the 
left knee up and in.

407
00:20:36,400 --> 00:20:38,650
We'll take it
on the other side.

408
00:20:39,510 --> 00:20:41,800
If you're on your back,
you can just stay there.

409
00:20:41,800 --> 00:20:43,609
Switch to the other side.

410
00:20:45,389 --> 00:20:49,520
Again, drawing
your attention

411
00:20:49,520 --> 00:20:50,900
inward.

412
00:20:53,460 --> 00:20:57,160
And just considering 
what that looks like,

413
00:20:57,160 --> 00:21:00,370
what that feels like 
if we were to do it

414
00:21:01,720 --> 00:21:03,420
with love.

415
00:21:05,090 --> 00:21:09,210
How would we 
talk to ourselves?

416
00:21:12,610 --> 00:21:16,349
How would we 
think and feel,

417
00:21:17,129 --> 00:21:19,459
coming from 
a place of love

418
00:21:19,459 --> 00:21:21,389
each time we 
hit the mat?

419
00:21:29,630 --> 00:21:32,630
What does it feel 
like to receive

420
00:21:34,630 --> 00:21:36,619
our own love?

421
00:21:38,009 --> 00:21:40,189
Gently press
all the way up.

422
00:21:40,189 --> 00:21:41,789
If you're on your 
back, stay there.

423
00:21:41,789 --> 00:21:45,860
If you're on your left hip,
swing around the right leg.

424
00:21:47,100 --> 00:21:50,440
Then we'll send the
fingertips and toes forward,

425
00:21:50,440 --> 00:21:52,619
and slowly roll it down.

426
00:21:52,619 --> 00:21:55,609
Finding that core 
connection, nice and slow.

427
00:21:55,609 --> 00:21:57,620
Finding that C-curve.

428
00:22:00,970 --> 00:22:04,820
And then when you're ready,
allow your heart, your sternum

429
00:22:04,820 --> 00:22:05,759
to soften.

430
00:22:05,759 --> 00:22:09,380
Allow your arms to
rest gently at your side,

431
00:22:09,380 --> 00:22:11,240
and the head and
shoulders to get heavy.

432
00:22:11,240 --> 00:22:12,599
Back where we started.

433
00:22:12,599 --> 00:22:13,939
Close your eyes.

434
00:22:13,939 --> 00:22:15,870
Take a quick scan 
of your body,

435
00:22:15,870 --> 00:22:18,620
starting with the 
soles of your feet.

436
00:22:28,129 --> 00:22:30,989
As you

437
00:22:30,989 --> 00:22:34,879
travel up the body

438
00:22:38,410 --> 00:22:41,359
bringing awareness 
to your whole self.

439
00:22:45,149 --> 00:22:48,119
Consider this moment

440
00:22:48,119 --> 00:22:50,338
a blanketing.

441
00:22:51,803 --> 00:22:53,960
Say, “What, Adriene?",
you ask.

442
00:22:53,960 --> 00:22:57,180
A blanketing 
of love here

443
00:22:57,180 --> 00:22:59,922
in this final 
resting posture.

444
00:23:10,439 --> 00:23:13,860
Slowly begin to wiggle
the fingers and the toes.

445
00:23:16,319 --> 00:23:18,259
As you're ready, 
draw the hands together

446
00:23:18,259 --> 00:23:20,400
and the thumbs 
to the third eye.

447
00:23:23,380 --> 00:23:24,720
Final breath together.

448
00:23:24,720 --> 00:23:26,889
Inhale lots of love in.

449
00:23:30,379 --> 00:23:33,619
And exhale 
lots of love out.

450
00:23:35,989 --> 00:23:37,789
Absolutely beautiful 
work today.

451
00:23:37,789 --> 00:23:41,059
It's an honor to
practice with you.

452
00:23:41,059 --> 00:23:42,960
We are in the 
home stretch.

453
00:23:42,960 --> 00:23:43,880
Do not miss it.

454
00:23:43,880 --> 00:23:45,450
You can do it.

455
00:23:45,450 --> 00:23:46,880
Carve out the time.

456
00:23:47,870 --> 00:23:51,380
Do whatever you
need to show up.

457
00:23:51,840 --> 00:23:52,800
I'll meet you there,

458
00:23:52,800 --> 00:23:54,160
I'll meet you here
(chuckles)

459
00:23:54,160 --> 00:23:56,170
tomorrow.

460
00:23:56,170 --> 00:23:57,610
Adios.

461
00:23:58,680 --> 00:24:02,370
(light music)