- Hi everyone, welcome back to Center. It's Day 26. Connect. Let's get started. (light music) Alright, let's begin today with a hug of the knees into the chest on your back. So come on down. And let's just massage the low back here to start by rocking a little gently. Side to side. Take a deep breath in and as you exhale, relax your shoulders and just land here in the moment. Maybe drawing circles with the knees. Maybe you find a little spot on the left side or the right side to massage. Close your eyes if you like here and start to connect to your breath consciously. So moving from an unconscious breath pattern to a more conscious breath, (clears throat) excuse me, breath pattern. Breakfast pattern. As we continue to play around with our movement patterns, just remember that as long as you're showing up here and consciously connecting to the breath, you're doing great. You're getting value in your practice is sure to impact your life. So we're gonna continue to play here. Day 26 through Day 30 keep an open mind and just remember as long as you're coming here to connect to your breath, you're doing it right. Alright. From here you have options: You can bring the hands to the backs of the thighs, massage up and down the length of the spine by rocking and rolling up or you can turn to one side, fetal position and press up from there. We're gonna come to a cross-legged seat, sit up nice and tall. Lift the hips, if you like, as always. And just take a second here to sit up tall and connect to what you say, Adriene? Well, your breath. Once again, yourself, your heart's song and if it's helpful to do that with the eyes closed, just turning our attention inward, connecting to the now. You may close your eyes. You may start to elongate your inhalations. Elongate your exhalations. And bring your hands to your shins or to your ankles here. Peek at me if you need to. And we're gonna inhale, lift the chest, lift the chin. Exhale, round the spine, drop the chin to your chest. So this is not an unfamiliar move, but today we're gonna do it with breath at a faster pace than we've done before. So it's going to be an inhale to little lift, tilting the pelvis, exhale to drop. Inhale, lift. Exhale, drop. Inhale, lift. Exhale, drop. Keep it going. Now you keep going, establish a rhythm that works for you. If you feel a little cramped in the shoulder area, you can adjust the hands, but you want to keep them firmly rooted somewhere on the front of your legs, front of your body. Now remember your gaze, connect to that focus, that soft focus. Keep your shoulders relaxed. Maybe you pick up the pace for these last few moments here. Drawing your navel to your spine, feeling that sharp, quick, powerful connect as you breathe out. And then inhale, release the breath, sit up nice and tall. Take a gentle twist to the right. And through center and to the left. And through center, hands on the knees, just a couple slow circles with the nose, checking in with the neck. Then reversing your circle. And then bring the head over the heart, heart over the pelvis, bring the palms together. Find a soft gaze or you can close your eyes. Take a deep breath in here. As you exhale, relax the shoulders, and on this day of celebrating the connection, the connections that we find when we show up for ourselves may also ask, where do you feel drawn? What sparks joy? So we find these physical manifestations of connection on the mat, and they help us, they empower us to find what feels good really, to feel and notice when we are pulled by something, and to follow that pull, to be brave, and to listen to our truth. It's kind of a lot to contemplate in this moment, but just let it kind of wash over you, and as we move throughout the last leg of this journey, keep that in mind. What sparks your interest? What feels good? What are you feeling connected to and into right now? Alright, and release the fingertips, open your eyes. Inhale, lift your knuckles to your chin, you're just gonna lift the elbows up, take a deep breath in. And on a long breath out, you're gonna draw the palms forward, chin parallel to the earth again, and inhale, reach for the sky. And exhale, come forward onto all fours. Nice. Walk it to Downward Facing Dog. Hips up high, heart melts back, listening to the sound of your breath here. Bend one knee. And then the other. And then cross one foot in front of the other and repeat until you've made it all the way to the tippy top of your mat. Feet hip width apart or flush together, you choose. Toes pointing forward. Inhale in, exhale to relax the weight of your head. Bend your knees generously. And feel that lovely stretch in the low back. Root firmly through all four corners of the feet. Feel that connection to the earth. Mmm, and then slowly bend the knees more to drop the hips, engage your core to support the low back, and roll it up to Mountain. Enjoy the ride all the way up. And when you land, stand up nice and tall, observe your breath. Inhale, reach the fingertips up high. Exhale, slow, Forward Fold all the way down. Inhale, halfway lift, your version, pick a variation that feels good. And then exhale, soften, and fold. Fingertips to the mat, step the left foot back. Lower the left knee to the ground. Inhale, sweep the arms all the way up and overhead, big breath, big stretch. Exhale, bring it all the way back down. Lift the back knee, step the right foot back, Plank Pose. Inhale in. Exhale slowly lower to the knees. Lift the toes and the ankles, you're in a Half Plank here. Lengthen through the crown of the head, and if your tailbone's coming out here, hug it in. Think about drawing your hip points up towards your chest, so there's a connection to your core here. When you think you've got it, inhale, look forward just half an inch. And then exhale, bend the elbows halfway. Good, press it back up, inhale. Exhale, bend the elbows halfway. Inhale, press it up. Exhale, bend the elbows halfway, hug them in slightly, hold here for one breath. You got it. And then slowly release all the way down. Beautiful. On your next breath in, rise up, Cobra. And then exhale, soften and release everything down, curl the toes under, press up to Plank or all fours, And then send the hips up high and back, Downward Facing Dog. Bend one knee, and then the other. And then cross one foot in front of the other. Make your way to the top of your mat. Inhale, halfway lift when you get there. Exhale to soften and fold. Root to rise here, inhale, bend the knees, reach for the sky. Big breath, big stretch. And exhale, make it all the way back down, into the fold. Inhale, halfway lift, long neck. Exhale, soften and bow. Step the right foot back, lower the right knee. When you're ready, inhale, sweep the arms all the way up. Big breath, big stretch here. And exhale all the way back down. Lift the right knee, step the left toes back, Plank Pose. Inhale in, exhale, slowly lower to the knees. Alright, three push-ups here, lengthen through the crown. Find that connection to the low abs, inhale in. Exhale, bend the elbows halfway. Inhale, press up, keep it slow and controlled. Exhale, bend halfway, lift. And one more time. You got this. Pause, hold here. And then lower all the way down. Beautiful. On your next inhale, rise up, Cobra. Exhale, soften and release. Press up through Plank or all fours, and then send the hips up high and back, Downward Facing Down. Beautiful, bend the knees. Inhale, look forward. Exhale to make your way to the top. Feet together or hip width apart. Inhale, halfway lift. Exhale to soften and fold. Root to rise here, bend the knees, Inhale, ground through the feet. Reach, reach, reach, breathe in. Exhale hands to the heart. Pause, reconnect to your breath. Inhale, reach for the sky, here we go. Exhale, Forward Fold. Inhale, halfway lift. Find something new. Exhale, soften and fold. Beautiful. Step the left foot back, this time pivot on the back foot, bend your front knee and rise up for a strong Warrior II. Strong and connected through your feet. So feel this connection, feet to earth and then draw all the energy up from there, connecting from the foundation. Always starting the foundation and working your way up. Draw the navel in and up, relax the shoulders. Inhale in, keep the front knee bent, right fingertips are gonna reach up and back. Now if you ever need to modify this you can straighten that front leg but try to keep it bent today for this pattern. Inhale in. Exhale, navel draws in, we're gonna round the shoulders forward. Slowly make our way to Extended Side Angle. We've been here before, option to reach the fingertips up and overhead or if you need a little more space, you can send the left fingertips up towards the sky, stacking the shoulders. Now come back to Warrior II, strong bend in the front knee. We're gonna make that a loop. Staying connected in the feet moving from center. Here we go, sending the right fingertips up, breathe. Exhale to take it around and through. Stay connected in the feet as you take it to Extended Side Angle, your version. And then all the way back to Warrior II. Keep it moving, find a breath pattern here that serves. Move nice and slow. See if this movement can come from center. Keeping the legs strong. Playing with your focus here, your gaze. And wherever you are, let's do one more loop. And then meet in that Extended Side Angle. Beautiful. Take a deep breath in. A long breath out. Then slowly bring the left hand down to the earth. Keep that front knee bent. You got this. Big twist, right fingertips to the sky. Inhale in deeply. And exhale completely. Bring the right hand down, step the right toes back. Option to keep the right heel lifted if you like as you slowly lower down to the belly. Hi buddy. Inhale, lift up Cobra. Exhale to soften and fold. Curl the toes under, press up to full Plank or all fours. And then send the hips up high and back, Downward Facing Dog. Good. Bend the knees, inhale, look forward. Exhale, make your way to the top. Inhale, halfway lift. Exhale to soften and fold. Root to rise here, inhale, reach for the sky. And exhale, Forward Fold all the way back down. Inhale, halfway lift. Exhale, soften and bow. Step the right foot back, pivot on that right heel, bend your left knee deeply, rise up strong, Warrior II. So find the connection, find your footing. And from a place of connect, we'll move. Left fingertips reach up, keep the front knee bent. Then they reach back. Then forward into that Extended Side Angle. Right fingertips reaching beyond the crown of the head or stacking the shoulders and reaching all the way up towards the sky. Let's continue up to Warrior II. Reach it back. Deep bend in the front knee. All the way through from center, Extended Side Angle. Keep it going. Slow and controlled movement. Abs are connected. Re-establish the bend in the front knee. How is your focus? Let's do one more round. And meet me in Extended Side Angle, your version. Press firmly into that back foot. Inhale. Exhale, pivot on the back foot, come back down to your lunge. We'll take the twist to the other side. Left fingertips to the sky. Peel the left hip crease back. And then bring it all the way back down. Great. Plant the palms step the left toes back. Inhale in here. Exhale, belly to Cobra or Chaturanga to Upward Facing Dog, your version. Find a heart opener here. Breathe in. And then slowly make your way back to Extended Child's Pose. If you want to sneak in a Downward Dog there, you are welcome to. Let's meet in Child's Pose. Or you can come into a comfortable cross-legged seat. Somewhere where you can close your eyes and connect, reconnect to what matters most. And then on this next transition see if you can connect to a soft water-like sensation. Find a fluidity, maybe even a femininity, whatever that means for you, as you transition to seated. So it's just slow there's just kind of a softness to it rather than like tossing yourself around on the mat. And then we'll zip the legs together. We'll draw them together, point the toes. And let's take these kind of zombie arms today just to stretch the forearms, a little connection there as you draw the shoulder blades together you're gonna reach the wrists forward as you slowly roll down. Find that C-curve. Recruit the abs. Deep connection. Slow and steady. And when you feel your back drop to the mat, don't give up. Try to maintain that core connection and roll through the upper back nice and slow. Eventually the shoulders relax. The weight of the head relaxes into the earth. We'll hug the right knee up and into the chest. You're gonna shift your hips to the right and then take that right knee over to the left into your twist. Breathe in. Turn on your right shoulder, right ear. Breathe out. And then slowly melt it back to center and we'll switch to the other side. Hug the left knee in, send those hips to the left. Just creating a little more spaciousness. And then find your twist. Working to draw the left shoulder down. Lovely and then bring it back to center. Hug both knees into the chest. Grab your ankles or your inner arches or the outer edges of your feet and then we'll kick the feet up one at a time for a Happy Baby Pose. Lengthen the tailbone down towards the mat. Kick the soles of the feet up, relax your shoulders down. Breathe in. And breathe out. Once more, breathe in. And breathe out. Release the feet to the ground. Can windshield wiper the knees a couple times and then extend the legs out long whenever you're ready. Bring your hands to your belly. Inhale in, close your eyes as you exhale. Take one more active breath. As you inhale, feel the belly rise, the hands rise. And feel it soften as you breathe out. And now just let your breath pattern be easy. Just take a quiet moment to simply be. And as you're ready, start to wiggle your toes. Start to wiggle your fingertips. And bring the palms together. Bend one knee and then the other. Bring the thumbs up to the third eye. Let's take a final breath in together. And out together. Way to connect to the good stuff. Thank you. I will see you tomorrow. I can't wait. Please don't miss it. Take care. (light music)