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- Hi everyone,
welcome back to Center.

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It's Day 26.

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Connect.

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Let's get started.

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(light music)

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Alright, let's begin today with
a hug of the knees into the

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chest on your back.

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So come on down.

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And let's just massage the low
back here to start by rocking

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a little gently.

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Side to side.

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Take a deep breath in

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and as you exhale,

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relax your shoulders 
and just land here

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in the moment.

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Maybe drawing
circles with the knees.

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Maybe you find a little spot
on the left side or the right

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side to massage.

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Close your eyes if you like
here and start to connect to

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your breath consciously.

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So moving from an 
unconscious breath pattern

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to a more conscious breath,

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(clears throat) excuse me,
breath pattern.

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Breakfast pattern.

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As we continue to play around
with our movement patterns,

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just remember that as long
as you're showing up here

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and consciously connecting to
the breath, you're doing great.

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You're getting value 
in your practice

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is sure to impact your life.

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So we're gonna
continue to play here.

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Day 26 through Day 30 keep an
open mind and just remember as

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long as you're coming here 
to connect to your breath,

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you're doing it right.

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Alright.

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From here you have options:
You can bring the hands to the

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backs of the thighs, massage
up and down the length of the

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spine by rocking and rolling
up or you can turn to one

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side, fetal position
and press up from there.

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We're gonna come 
to a cross-legged seat,

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sit up nice and tall.

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Lift the hips, if you like,
as always.

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And just take a second here
to sit up tall and connect to

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what you say, Adriene?
Well, your breath.

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Once again, yourself,
your heart's song and if it's

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helpful to do that 
with the eyes closed,

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just turning our 
attention inward,

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connecting to the now.

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You may close your eyes.

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You may start to 
elongate your inhalations.

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Elongate your exhalations.

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And bring your hands to your
shins or to your ankles here.

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Peek at me if you need to.

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And we're gonna inhale,
lift the chest, lift the chin.

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Exhale, round the spine,
drop the chin to your chest.

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So this is not an unfamiliar
move, but today we're gonna do

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it with breath at a faster
pace than we've done before.

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So it's going to be 
an inhale to little lift,

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tilting the pelvis, 
exhale to drop.

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Inhale, lift.

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Exhale, drop.

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Inhale, lift.

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Exhale, drop.

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Keep it going.

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Now you keep going, establish
a rhythm that works for you.

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If you feel a little cramped
in the shoulder area,

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you can adjust the hands,

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but you want to keep 
them firmly rooted

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somewhere on the front of
your legs, front of your body.

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Now remember your gaze,

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connect to that focus, 
that soft focus.

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Keep your shoulders relaxed.

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Maybe you pick up the pace for
these last few moments here.

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Drawing your navel to
your spine, feeling that sharp,

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quick, powerful connect 
as you breathe out.

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And then inhale, release the
breath, sit up nice and tall.

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Take a gentle 
twist to the right.

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And through center 
and to the left.

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And through center, hands on
the knees, just a couple slow

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circles with the nose,
checking in with the neck.

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Then reversing your circle.

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And then bring the 
head over the heart,

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heart over the pelvis, 
bring the palms together.

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Find a soft gaze or 
you can close your eyes.

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Take a deep breath in here.

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As you exhale, 
relax the shoulders,

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and on this day of

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celebrating the connection,

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the connections that we find

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when we show up for ourselves

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may also ask,

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where do you feel drawn?

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What sparks joy?

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So we find these physical
manifestations of connection

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on the mat, and they help us,

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they empower us

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to find what feels good really,

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to feel and notice when 
we are pulled by something,

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and to follow that pull, 
to be brave,

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and to listen to our truth.

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It's kind of a lot to
contemplate in this moment,

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but just let it kind of
wash over you, and as we move

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throughout the 
last leg of this journey,

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keep that in mind.
What sparks your interest?

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What feels good?

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What are you feeling connected
to and into right now?

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Alright, and release the
fingertips, open your eyes.

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Inhale, lift your knuckles
to your chin, you're just gonna

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lift the elbows up,
take a deep breath in.

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And on a long breath out,
you're gonna draw the palms

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forward, chin parallel 
to the earth again,

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and inhale, reach for the sky.

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And exhale, come
forward onto all fours.

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Nice.

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Walk it to
Downward Facing Dog.

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Hips up high, heart melts back,

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listening to the sound 
of your breath here.

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Bend one knee.

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And then the other.

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And then cross one foot in
front of the other and repeat

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until you've made 
it all the way

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to the tippy top of your mat.

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Feet hip width apart or 
flush together, you choose.

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Toes pointing forward.

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Inhale in, exhale to relax 
the weight of your head.

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Bend your knees generously.

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And feel that lovely
stretch in the low back.

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Root firmly through all 
four corners of the feet.

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Feel that 
connection to the earth.

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Mmm, and then slowly bend the
knees more to drop the hips,

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engage your core 
to support the low back,

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and roll it up to Mountain.

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Enjoy the ride all the way up.

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And when you land,

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stand up nice and tall,
observe your breath.

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Inhale, reach the
fingertips up high.

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Exhale, slow, Forward
Fold all the way down.

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Inhale, halfway lift, 
your version,

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pick a variation 
that feels good.

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And then exhale,
soften, and fold.

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Fingertips to the mat, 
step the left foot back.

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Lower the left knee 
to the ground.

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Inhale, sweep the 
arms all the way up

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and overhead, 
big breath, big stretch.

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Exhale, bring it
all the way back down.

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Lift the back knee, step the
right foot back, Plank Pose.

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Inhale in.

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Exhale slowly
lower to the knees.

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Lift the toes and the ankles,
you're in a Half Plank here.

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Lengthen through 
the crown of the head,

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and if your tailbone's 
coming out here, hug it in.

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Think about drawing your hip
points up towards your chest,

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so there's a
connection to your core here.

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When you think 
you've got it, inhale,

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look forward just half an inch.

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And then exhale,
bend the elbows halfway.

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Good, press it back up, inhale.

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Exhale, bend
the elbows halfway.

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Inhale, press it up.

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Exhale, bend the elbows halfway,
hug them in slightly,

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hold here for one breath.
You got it.

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And then slowly
release all the way down.

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Beautiful.

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On your next breath in, 
rise up, Cobra.

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And then exhale, soften 
and release everything down,

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curl the toes under, 
press up to Plank or all fours,

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And then send the 
hips up high and back,

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Downward Facing Dog.

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Bend one knee,
and then the other.

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And then cross one 
foot in front of the other.

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Make your way 
to the top of your mat.

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Inhale, halfway lift 
when you get there.

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Exhale to soften and fold.

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Root to rise here, inhale,
bend the knees, reach for the sky.

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Big breath, big stretch.

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And exhale, make it all the
way back down, into the fold.

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Inhale, 
halfway lift, long neck.

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Exhale, soften and bow.

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Step the right foot back, 
lower the right knee.

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When you're ready, inhale,
sweep the arms all the way up.

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Big breath, big stretch here.

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And exhale all
the way back down.

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Lift the right knee, 
step the left toes back,

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Plank Pose.

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Inhale in, exhale,
slowly lower to the knees.

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Alright, three push-ups here,
lengthen through the crown.

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Find that connection
to the low abs, inhale in.

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Exhale, bend
the elbows halfway.

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Inhale, press up,
keep it slow and controlled.

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Exhale, bend halfway, lift.

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And one more time.
You got this.

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Pause, hold here.

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And then lower all 
the way down. Beautiful.

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On your next inhale, 
rise up, Cobra.

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Exhale, soften and release.

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Press up through Plank or all
fours, and then send the hips

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up high and back,
Downward Facing Down.

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Beautiful, bend the knees.

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Inhale, look forward.

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Exhale to make
your way to the top.

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Feet together
or hip width apart.

201
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Inhale, halfway lift.

202
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Exhale to soften and fold.

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Root to rise here, 
bend the knees,

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Inhale, ground 
through the feet.

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Reach, reach,
reach, breathe in.

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Exhale hands to the heart.

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Pause,
reconnect to your breath.

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Inhale, reach for the sky,
here we go.

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Exhale, Forward Fold.

210
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Inhale, halfway lift. 
Find something new.

211
00:13:05,111 --> 00:13:07,884
Exhale, soften and fold.

212
00:13:07,884 --> 00:13:08,600
Beautiful.

213
00:13:08,600 --> 00:13:12,720
Step the left foot back, this
time pivot on the back foot,

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bend your front knee and rise
up for a strong Warrior II.

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Strong and connected 
through your feet.

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So feel this connection, feet
to earth and then draw all the

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energy up from there,
connecting from the foundation.

218
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Always starting the foundation
and working your way up.

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Draw the navel in and up, 
relax the shoulders.

220
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Inhale in, keep the front
knee bent, right fingertips are

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gonna reach up and back.

222
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Now if you ever 
need to modify this

223
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you can straighten that
front leg but try to keep it

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bent today for this pattern.

225
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Inhale in.

226
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Exhale, navel draws in,

227
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we're gonna round 
the shoulders forward.

228
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Slowly make our way 
to Extended Side Angle.

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We've been here before, option
to reach the fingertips up and

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overhead or if you 
need a little more space,

231
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you can send the left 
fingertips up towards the sky,

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00:14:08,890 --> 00:14:11,393
stacking the shoulders.

233
00:14:11,393 --> 00:14:14,759
Now come back to Warrior II,
strong bend in the front knee.

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We're gonna make that a loop.

235
00:14:17,120 --> 00:14:20,710
Staying connected in
the feet moving from center.

236
00:14:20,710 --> 00:14:24,627
Here we go, sending the
right fingertips up, breathe.

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Exhale to take it
around and through.

238
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Stay connected in 
the feet as you take it to

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Extended Side Angle, 
your version.

240
00:14:33,270 --> 00:14:36,476
And then all the
way back to Warrior II.

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Keep it moving, find a breath
pattern here that serves.

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Move nice and slow.

243
00:14:42,274 --> 00:14:44,331
See if this movement

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can come from center.

245
00:14:48,759 --> 00:14:50,679
Keeping the legs strong.

246
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Playing with 
your focus here, your gaze.

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And wherever you are,
let's do one more loop.

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And then meet in 
that Extended Side Angle.

249
00:15:16,674 --> 00:15:19,240
Beautiful.
Take a deep breath in.

250
00:15:19,240 --> 00:15:21,520
A long breath out.

251
00:15:21,520 --> 00:15:24,620
Then slowly bring the 
left hand down to the earth.

252
00:15:24,620 --> 00:15:26,679
Keep that front knee bent. 
You got this.

253
00:15:26,679 --> 00:15:28,879
Big twist, 
right fingertips to the sky.

254
00:15:28,879 --> 00:15:31,179
Inhale in deeply.

255
00:15:31,179 --> 00:15:32,519
And exhale completely.

256
00:15:32,519 --> 00:15:35,679
Bring the right hand down,
step the right toes back.

257
00:15:35,679 --> 00:15:39,159
Option to keep the right
heel lifted if you like as you

258
00:15:39,159 --> 00:15:41,919
slowly lower down to the belly.

259
00:15:41,919 --> 00:15:44,519
Hi buddy.
Inhale, lift up Cobra.

260
00:15:46,059 --> 00:15:48,820
Exhale to soften and fold.

261
00:15:48,820 --> 00:15:53,270
Curl the toes under, press up
to full Plank or all fours.

262
00:15:53,270 --> 00:15:56,440
And then send the hips up high
and back, Downward Facing Dog.

263
00:15:58,377 --> 00:16:00,759
Good. Bend the knees,
inhale, look forward.

264
00:16:00,759 --> 00:16:02,320
Exhale, make
your way to the top.

265
00:16:03,650 --> 00:16:05,887
Inhale, halfway lift.

266
00:16:05,887 --> 00:16:08,200
Exhale to soften and fold.

267
00:16:08,200 --> 00:16:11,360
Root to rise here, inhale,
reach for the sky.

268
00:16:12,823 --> 00:16:16,279
And exhale, Forward Fold 
all the way back down.

269
00:16:18,027 --> 00:16:19,770
Inhale, halfway lift.

270
00:16:20,731 --> 00:16:23,100
Exhale, soften and bow.

271
00:16:23,100 --> 00:16:26,443
Step the right foot back, 
pivot on that right heel,

272
00:16:26,443 --> 00:16:30,559
bend your left knee deeply,
rise up strong, Warrior II.

273
00:16:32,154 --> 00:16:36,119
So find the connection, 
find your footing.

274
00:16:39,766 --> 00:16:43,280
And from a place 
of connect, we'll move.

275
00:16:43,280 --> 00:16:45,799
Left fingertips reach up, 
keep the front knee bent.

276
00:16:46,909 --> 00:16:49,099
Then they reach back.

277
00:16:49,099 --> 00:16:52,709
Then forward into 
that Extended Side Angle.

278
00:16:52,709 --> 00:16:55,650
Right fingertips reaching
beyond the crown of the head

279
00:16:55,650 --> 00:16:57,059
or stacking the shoulders

280
00:16:57,059 --> 00:16:59,740
and reaching all the 
way up towards the sky.

281
00:16:59,740 --> 00:17:02,840
Let's continue
up to Warrior II.

282
00:17:03,738 --> 00:17:06,802
Reach it back. 
Deep bend in the front knee.

283
00:17:07,913 --> 00:17:11,400
All the way through from
center, Extended Side Angle.

284
00:17:11,400 --> 00:17:12,666
Keep it going.

285
00:17:20,660 --> 00:17:23,019
Slow and controlled movement.

286
00:17:26,161 --> 00:17:28,299
Abs are connected.

287
00:17:29,971 --> 00:17:32,550
Re-establish the bend 
in the front knee.

288
00:17:37,803 --> 00:17:40,099
How is your focus?

289
00:17:44,326 --> 00:17:46,119
Let's do one more round.

290
00:17:48,360 --> 00:17:52,559
And meet me in Extended
Side Angle, your version.

291
00:17:52,559 --> 00:17:54,390
Press firmly
into that back foot.

292
00:17:54,390 --> 00:17:57,195
Inhale. Exhale, 
pivot on the back foot,

293
00:17:57,195 --> 00:17:59,410
come back down to your lunge.

294
00:17:59,410 --> 00:18:01,576
We'll take the twist 
to the other side.

295
00:18:01,576 --> 00:18:03,079
Left fingertips to the sky.

296
00:18:03,079 --> 00:18:05,959
Peel the left hip crease back.

297
00:18:05,959 --> 00:18:07,920
And then bring it
all the way back down.

298
00:18:07,920 --> 00:18:10,759
Great. Plant the palms
step the left toes back.

299
00:18:10,759 --> 00:18:12,160
Inhale in here.

300
00:18:12,160 --> 00:18:14,200
Exhale, belly to Cobra or

301
00:18:14,200 --> 00:18:17,319
Chaturanga to 
Upward Facing Dog, your version.

302
00:18:17,319 --> 00:18:20,749
Find a heart opener here.
Breathe in.

303
00:18:20,749 --> 00:18:26,229
And then slowly make your way
back to Extended Child's Pose.

304
00:18:26,229 --> 00:18:27,729
If you want to sneak in a
Downward Dog there,

305
00:18:27,729 --> 00:18:29,989
you are welcome to.

306
00:18:31,409 --> 00:18:35,499
Let's meet in Child's Pose.

307
00:18:36,852 --> 00:18:38,640
Or you can come into a

308
00:18:38,640 --> 00:18:42,150
comfortable cross-legged seat.

309
00:18:44,049 --> 00:18:46,039
Somewhere where you can close

310
00:18:46,039 --> 00:18:51,536
your eyes and connect,

311
00:18:51,536 --> 00:18:56,860
reconnect to what matters most.

312
00:19:12,071 --> 00:19:17,077
And then on this next transition
see if you can connect to a

313
00:19:17,077 --> 00:19:21,784
soft water-like sensation.

314
00:19:21,784 --> 00:19:27,021
Find a fluidity, 
maybe even a femininity,

315
00:19:27,021 --> 00:19:30,600
whatever that means for you,

316
00:19:30,600 --> 00:19:33,469
as you transition to seated.

317
00:19:33,469 --> 00:19:37,120
So it's just slow there's
just kind of a softness to it

318
00:19:37,120 --> 00:19:41,830
rather than like tossing
yourself around on the mat.

319
00:19:41,830 --> 00:19:43,359
And then we'll
zip the legs together.

320
00:19:43,359 --> 00:19:46,119
We'll draw them together, 
point the toes.

321
00:19:46,119 --> 00:19:49,559
And let's take these kind
of zombie arms today just to

322
00:19:49,559 --> 00:19:52,950
stretch the forearms, a little
connection there as you draw

323
00:19:52,950 --> 00:19:55,319
the shoulder blades together
you're gonna reach the wrists

324
00:19:55,319 --> 00:19:57,119
forward as you
slowly roll down.

325
00:19:57,119 --> 00:19:59,220
Find that C-curve.

326
00:20:00,419 --> 00:20:02,940
Recruit the abs.
Deep connection.

327
00:20:02,940 --> 00:20:04,957
Slow and steady.

328
00:20:04,957 --> 00:20:08,429
And when you feel 
your back drop to the mat,

329
00:20:08,429 --> 00:20:10,039
don't give up.
Try to maintain that

330
00:20:10,039 --> 00:20:13,570
core connection and roll through

331
00:20:13,570 --> 00:20:16,970
the upper back nice and slow.

332
00:20:16,970 --> 00:20:19,200
Eventually the shoulders relax.

333
00:20:19,200 --> 00:20:21,796
The weight of the head 
relaxes into the earth.

334
00:20:21,796 --> 00:20:25,025
We'll hug the right knee 
up and into the chest.

335
00:20:25,025 --> 00:20:28,119
You're gonna shift your hips
to the right and then take that

336
00:20:28,119 --> 00:20:31,240
right knee over to
the left into your twist.

337
00:20:31,240 --> 00:20:33,286
Breathe in.

338
00:20:33,286 --> 00:20:35,640
Turn on your 
right shoulder, right ear.

339
00:20:37,082 --> 00:20:38,681
Breathe out.

340
00:20:43,560 --> 00:20:46,418
And then slowly 
melt it back to center

341
00:20:46,418 --> 00:20:48,819
and we'll switch 
to the other side.

342
00:20:50,764 --> 00:20:54,220
Hug the left knee in,
send those hips to the left.

343
00:20:54,220 --> 00:20:56,940
Just creating a
little more spaciousness.

344
00:20:56,940 --> 00:20:58,769
And then find your twist.

345
00:21:01,706 --> 00:21:05,358
Working to draw
the left shoulder down.

346
00:21:11,578 --> 00:21:15,057
Lovely and then
bring it back to center.

347
00:21:15,057 --> 00:21:17,160
Hug both knees into the chest.

348
00:21:17,160 --> 00:21:22,559
Grab your ankles or your inner
arches or the outer edges of

349
00:21:22,559 --> 00:21:26,555
your feet and then we'll kick
the feet up one at a time

350
00:21:26,555 --> 00:21:28,160
for a Happy Baby Pose.

351
00:21:28,160 --> 00:21:32,589
Lengthen the tailbone 
down towards the mat.

352
00:21:33,783 --> 00:21:37,759
Kick the soles of the feet up, 
relax your shoulders down.

353
00:21:37,759 --> 00:21:39,180
Breathe in.

354
00:21:40,429 --> 00:21:43,319
And breathe out.

355
00:21:43,319 --> 00:21:44,720
Once more, breathe in.

356
00:21:46,617 --> 00:21:49,939
And breathe out.
Release the feet to the ground.

357
00:21:49,939 --> 00:21:52,559
Can windshield wiper 
the knees a couple times

358
00:21:52,559 --> 00:21:55,319
and then extend the legs out 
long whenever you're ready.

359
00:21:57,662 --> 00:21:59,279
Bring your hands to your belly.

360
00:22:02,082 --> 00:22:05,464
Inhale in, close your 
eyes as you exhale.

361
00:22:07,925 --> 00:22:09,519
Take one more active breath.

362
00:22:09,519 --> 00:22:14,519
As you inhale, feel the
belly rise, the hands rise.

363
00:22:17,823 --> 00:22:21,160
And feel it soften

364
00:22:22,870 --> 00:22:24,461
as you breathe out.

365
00:22:26,728 --> 00:22:31,015
And now just let your
breath pattern be easy.

366
00:22:31,015 --> 00:22:37,215
Just take a quiet
moment to simply be.

367
00:22:49,566 --> 00:22:53,400
And as you're ready,
start to wiggle your toes.

368
00:22:55,047 --> 00:22:57,200
Start to wiggle
your fingertips.

369
00:22:59,226 --> 00:23:00,880
And bring the palms together.

370
00:23:02,298 --> 00:23:04,790
Bend one knee
and then the other.

371
00:23:05,932 --> 00:23:09,790
Bring the thumbs
up to the third eye.

372
00:23:09,790 --> 00:23:12,260
Let's take a final
breath in together.

373
00:23:14,727 --> 00:23:16,830
And out together.

374
00:23:18,001 --> 00:23:20,695
Way to connect
to the good stuff.

375
00:23:20,695 --> 00:23:22,602
Thank you.
I will see you tomorrow.

376
00:23:22,602 --> 00:23:24,798
I can't wait.
Please don't miss it.

377
00:23:25,691 --> 00:23:27,237
Take care.

378
00:23:28,898 --> 00:23:32,160
(light music)