- Hi everyone, and
welcome back to Center.

It is Day 25.

A practice that I love,

for a person
or pet that I love.

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

Let's get started.

(light music)

Alright, let's start 
today on our backs.

So come on down 
to the ground.

Extend your legs out long.

Let your arms 
and hands rest

wherever feels good 
here to begin.

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

your belly or your heart.

Find what feels good.

And as you get 
settled in here,

go ahead and 
close your eyes.

And let's just 
take a second to

scan the body

with loving awareness.

We'll start at the 
soles of the feet.

You can start to gently deepen
your breath as you bring

your attention to your feet.

And just notice if you're
holding or gripping

anything, anywhere.

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

And then slowly, scanning,

bringing your awareness

lovingly to

the calves, and the
shins, and the ankles.

All the way up 
to the knees.

And same thing.

Just noticing if you're 
holding tension

or literally holding
in your muscles,

or maybe it's more
of an energetic thing.

Relaxing.

Releasing that hold or

any tightness

with an exhale.

Continue to bring your
loving awareness

up through the thighs.

The thigh bone, 
the femur,

and the backs 
of the thighs,

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

The pelvis.

Notice if you're
holding or gripping.

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

left glute.

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

area where you might be
gripping around the hips,

the coccyx, 
the tailbone,

and the pelvis.

Continue on the
way up to your belly.

Take a deep breath in.

And as you exhale, 
soften and release

anything that might be

holding or gripping in
the belly, the low back,

the waistline.

Keep traveling

up through the 
thoracic spine.

Relaxing the ribcage.

And as you continue the 
journey up the spine,

soften the sternum, 
the chest

and relax your shoulders.

Notice if you're gripping
anywhere around the shoulders,

down through the arms,

upper arm, 
forearm, hands.

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

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

And then relaxing through

the trapezius muscle,

the upper back body,

the throat.

Softening the jaw.

Parting the lips
to help with that.

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

around the face.

Let the head,
the skull be heavy.

And just take a quiet moment 
here as you bring that

awareness all the way
to the crown of your head.

Take a deep breath in.

And as you exhale, 
soften any area of the body

that might be 
holding, or gripping,

tightening.

As you breathe out,

relaxing the weight 
of your body fully.

Stay present with
whatever is going on here.

You may have a
monkey mind today.

You may be fully relaxed.

And you might 
be somewhere

in between.

Inhale in.

Exhale.

Slow and steady
with the breath.

Inhale in again.

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

Start to rock the
head, side to side.

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

Come into that soft gaze

or you can keep
the eyes closed today.

Find what feels 
good, what serves.

Gently rocking the
head side to side.

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

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

Big stretch.

Draw the heels together.

Point the toes.

Spread the fingertips.

Breathe in.

And breathe out.

Float the fingertips down.

Capture your right knee, 
and then your left knee.

Hug the knees 
into the chest.

Inhale in.

Exhale.

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

Give yourself a
squeeze, a little hug.

Inhale in again.

Exhale.

Send the fingertips 
out wide.

Texas T, palms face down.

Inhale.

Exhale, knees
fall to the right.

Inhale in.

Exhale, come 
back to center.

Inhale in again.

Exhale, knees 
fall to the left.

Inhale in again.

And exhale,
knees back to center.

We're gonna repeat that 
pattern with the breath.

Inhale in.

Exhale, knees
fall to the right.

Stay here.

Inhale in.

Exhale, bring
it back to center.

Inhale in.

Exhale, knees
fall to the left.

Stay here.

Inhale in.

And exhale, 
back to center.

Lovely.

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

the length of 
your spine.

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

a seat and to all fours.

Find Tabletop Position.

Draw the navel up
towards the spine.

Inhale in.

Exhale, curl the toes under.

Lift the knees.
Let them hover.

Find that core connection.

Long through the neck.

Breathe.

And then slowly, 
lower the knees.

Uncurl the toes,
drop the belly,

open your heart forward.

Inhale.
Big sip of air.

Exhale, round
through the spine.

Chin to chest.

Activate the
muscles of the core.

Again, inhale.

And exhale.

Inhale to Tabletop Position.

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

Flex your foot.

Beautiful.
Then slowly lower,

tap the knee down,

and repeat.

Inhale to lower now.

Exhale to lift.

Inhale to lower.

Exhale to lift.

Inhale to lower.

Exhale to lift.

Hold it there.

Feel that right glute 
turn on.

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

And then lift your 
right knee and right ankle

a little higher.

Draw the navel in and up.

Beautiful.

Then release.

Second side.

Inhale in.

Exhale, lift 
the left knee.

Let it hover.

Press into your 
left palm here.

Feel the obliques.

Draw the navel in.

And then lower it down.

Breathe in.

Exhale to lift.

Inhale, lower.

Exhale, lift.

Inhale, lower.

Exhale, lift.

Inhale, lower.

Exhale, lift.

Keep pressing 
into your left palm,

hugging to the midline.

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

Breathe.

Hug the low ribs in.

Press away from the
earth with your hands.

And then slowly release.

Bring the knees back
underneath the hip points.

We're gonna 
bend the elbows.

Drop the chest down.

And then lift
it up through Cat.

Drop it down 
through center.

Up and around 
through Cat.

And then reversing it,
taking it the other direction.

And then walking
the palms forward.

Walking the knees back.

And slowly, bringing
the belly to the mat.

Inhale, tuck the chin.

Roll up into a baby
Cobra as you breathe in.

Exhale, soften and release.

Forehead kisses the mat.

Repeat. Tuck 
the chin into the chest.

Roll up into a 
baby Cobra.

And exhale, 
soften and bow.

Last time.
Tuck the chin.

Inhale, roll up.

Squeeze the 
elbows in tight.

And exhale to soften.

Forehead to the mat.

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

Bring the big toes to touch.

Heels splay wide.

And just give a little rock
of the pelvis here,

back and forth.

You can close your eyes.

Inhale lots of love in.

Feel your belly press against
the earth as you inhale.

And exhale 
lots of love out.

Maybe give it sigh.

Alright.

From here, we're gonna
lift the head, the shoulders.

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

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

Bring your 
right hand to the mat,

just like you would 
have it for Cobra.

Peek at me for this demo.

You're gonna come 
onto your left ear.

Rock onto your left side.

Options here 
with the top leg.

You can bend it.

Keep it in front

of your left leg.

Breathing here.

Or option to 
bring it behind,

just for a little 
deeper stretch.

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

Now we're
rocking on the left ear.

Turning the heart center

towards the right 
side of the mat.

Pressing through 
my left palm.

Using my right palm 
for stability.

Right foot's planted in
front of my left leg

or behind.

And then extend your
right leg out wherever it is.

Stack it back on
top of the left leg.

And try to, from your center,
draw your navel in so you can

find a little bit of control
as you come back through

and release.

Nice.

Right side.

Take the right hand out.

Nice, straight line.

Wrist and shoulder 
in the same plane.

Slowly, use your left palm 
to guide this posture.

Come onto your right ear.

Find what feels
good on this side.

Breathe.

Keep pressing down
with your right hand.

Lots of love in.

Lots of love out.

Then slowly, bring the
left leg on top of the right.

Try to control
this from your core.

Core draws in.

And we slowly rock back

to the center of the mat.

Hands, palms 
come to the earth.

Squeeze the elbows in.

Keep the chin tucked.

Slowly inhale.

Roll up to Cobra,

and cascade it down.

Exhale, release.

Beautiful.

Press up to all fours.

Recommit to a
Tabletop Position.

So find that nice alignment,
wrists underneath the shoulders.

Now you're gonna take 
your left foot now

all the way out
to the left side.

Then turn your left toes in,
kind of like we do in Warrior

or a standing
wide-legged Forward Fold.

So peek at me 
if you need to.

Now bring your left hand
to your left inner thigh,

and just give 
it a little tap.

And notice how the more you
connect to that left foot,

the more engaged we are 
through the encino of this leg,

all the way up to the pelvic
floor and the abdominal wall.

Great.

Then plant the 
palms again.

Inhale, drop the belly.

Open the chest.
Move slow here.

Exhale, round
through the spine.

Chin to chest.

Inhale, drop the belly.

Move slow.

Exhale, 
round through.

Chin to chest.

Nice. One more time.

Inhale, drop the belly.

And exhale, 
round through.

Inhale, Tabletop Position.

Option to just check out
what happens if you come

to the forearms.

Just breathe.

Careful not to
grip in the toes.

Stretching through 
that inner thigh.

If this isn't right, you can
just stay up on the hands.

Let’s all stay here for 
one more breath cycle.

And then slowly, from center,
bring that left knee back in.

Let's take it
to the other side.

Alright, right foot goes out.

Turn the toes in.

Tap the right inner thigh.

Just press into
your foundation.

Find that action, 
that lift, that engagement.

And then let's take
it for a little ride.

Inhale, drop the belly.

Slow. Feel the sensation.

Explore that.

Chin to chest.

Slow and steady.
Find that soft gaze.

Bring your attention inward,

so you can stay curious

about the sensation.

Setting intention of
course to do that with

a loving awareness,
without any judgment.

Bring it back to neutral.

Option to drop 
to the elbows.

Come to the forearms
for a couple breaths here.

Just a little option.

Breathing deep
wherever you are.

Lovely.

Then we'll slowly release.

From center, bring that 
right knee back in.

Walk the palms forward.

Curl the toes under.

Send the hips up and back,
Downward Facing Dog.

Draw the muscles
of the low belly in.

Hug the 
lower ribs in.

Press away from your mat 
today to send a lot of weight

into your lower body.

Bend your knees a little.

And think about sending the
majority of your weight

to the lower half 
of your body.

Inhale in.

Exhale, slowly cross one
foot in front of the other.

Stretch, stretch, stretch
as you walk to the top

of your mat for a
standing Forward Fold.

Bring the feet 
hip width apart.

Draw the navel in.

And allow the weight of
the head to hang loose here.

Soft, easy 
movement welcomed.

Maybe you sway a
little side to side.

And then bring 
your index finger,

your middle finger, and 
your thumb to your big toe.

Grab your big toe.

Inhale in.

Exhale.

Bend your elbows 
actively left to right

so that your biceps turn on.

And you can bend 
your knees again

as much as 
you need here,

you're gonna draw 
your nose behind you,

towards the back
edge of the mat.

Crown of the
head to the ground.

Again, biceps are turned 
on here as we breathe

for three,

two,

and one.

Release.

Plant the palms.

Step one foot back, 
then the other.

Plank Pose.

Draw the right knee
all the way up for Pigeon.

Press into the
top of the back foot.

Inhale, open the chest.

Look forward.

Exhale, melt it
down to the forearms.

You can also come to your back
here and do a Reclined Pigeon.

Breathe.

Draw your attention

to the sensation

with each new 
breath cycle.

Slowly release.

Come back to all fours
or Downward Facing Dog.

Bring it to Plank Pose.

Breathe in.

Way to keep it soft and easy.

As you exhale, bring the 
left knee up and in.

We'll take it
on the other side.

If you're on your back,
you can just stay there.

Switch to the other side.

Again, drawing
your attention

inward.

And just considering 
what that looks like,

what that feels like 
if we were to do it

with love.

How would we 
talk to ourselves?

How would we 
think and feel,

coming from 
a place of love

each time we 
hit the mat?

What does it feel 
like to receive

our own love?

Gently press
all the way up.

If you're on your 
back, stay there.

If you're on your left hip,
swing around the right leg.

Then we'll send the
fingertips and toes forward,

and slowly roll it down.

Finding that core 
connection, nice and slow.

Finding that C-curve.

And then when you're ready,
allow your heart, your sternum

to soften.

Allow your arms to
rest gently at your side,

and the head and
shoulders to get heavy.

Back where we started.

Close your eyes.

Take a quick scan 
of your body,

starting with the 
soles of your feet.

As you

travel up the body

bringing awareness 
to your whole self.

Consider this moment

a blanketing.

Say, “What, Adriene?",
you ask.

A blanketing 
of love here

in this final 
resting posture.

Slowly begin to wiggle
the fingers and the toes.

As you're ready, 
draw the hands together

and the thumbs 
to the third eye.

Final breath together.

Inhale lots of love in.

And exhale 
lots of love out.

Absolutely beautiful 
work today.

It's an honor to
practice with you.

We are in the 
home stretch.

Do not miss it.

You can do it.

Carve out the time.

Do whatever you
need to show up.

I'll meet you there,

I'll meet you here
(chuckles)

tomorrow.

Adios.

(light music)