1 00:00:00,230 --> 00:00:02,530 - Hi everyone, welcome to Center. 2 00:00:02,530 --> 00:00:04,240 It's Day 27. 3 00:00:04,240 --> 00:00:08,199 We only have four more practices of this journey. 4 00:00:08,199 --> 00:00:09,679 You are here. 5 00:00:09,679 --> 00:00:11,519 Let's finish strong. 6 00:00:11,519 --> 00:00:15,140 Today is a yin practice that hopefully 7 00:00:15,140 --> 00:00:17,130 will be a little slice of heaven. 8 00:00:17,130 --> 00:00:21,280 And if not, that's part of the journey and I can't wait for 9 00:00:21,280 --> 00:00:23,239 you to discover and see what happens. 10 00:00:23,239 --> 00:00:25,808 If you have a pillow, bring it, but if not, no worries, 11 00:00:25,808 --> 00:00:29,611 this is a no-propsian session so everybody's covered. 12 00:00:29,611 --> 00:00:31,319 Let's get started. 13 00:00:31,319 --> 00:00:34,438 (light music) 14 00:00:52,227 --> 00:00:54,582 Alright, my cozy partners, 15 00:00:54,582 --> 00:00:56,905 we're going to begin in a seat today. 16 00:00:56,905 --> 00:01:00,781 You can sit on your pillow if you brought it to practice. 17 00:01:00,781 --> 00:01:05,480 If you don't have any props, this is designed to be done 18 00:01:05,480 --> 00:01:08,000 without props so it's just kind of extra if you have it, 19 00:01:08,000 --> 00:01:10,519 great. If not, no worries. 20 00:01:10,519 --> 00:01:12,920 We're gonna start in Sukhasana. 21 00:01:12,920 --> 00:01:15,057 Just sit up nice and tall. 22 00:01:16,127 --> 00:01:18,400 Close your eyes. 23 00:01:18,400 --> 00:01:20,894 Relax your shoulders. 24 00:01:22,719 --> 00:01:25,480 Your hands can rest wherever you choose. 25 00:01:25,480 --> 00:01:27,319 So you get to make that choice. 26 00:01:27,319 --> 00:01:29,670 Hands in your lap, hands on the knees, 27 00:01:29,670 --> 00:01:32,071 hands at your heart space. 28 00:01:33,799 --> 00:01:37,333 Maybe one hand on the belly, one hand on your heart. 29 00:01:38,869 --> 00:01:43,599 And it is not easy to come into 30 00:01:43,599 --> 00:01:48,119 the seat of meditation 31 00:01:48,119 --> 00:01:53,319 and to stillness but with every opportunity 32 00:01:53,319 --> 00:01:57,279 to show up here on the mat, we've been kind of practicing 33 00:01:57,279 --> 00:01:59,199 what it feels like, 34 00:01:59,199 --> 00:02:03,618 what the path is to show up. 35 00:02:06,439 --> 00:02:10,520 Just start to observe your breath and notice how you feel. 36 00:02:12,560 --> 00:02:16,633 In today's practice, we'll be doing less poses 37 00:02:18,486 --> 00:02:22,815 but breathing all the way through, 38 00:02:22,815 --> 00:02:27,535 holding the shapes longer, 39 00:02:29,074 --> 00:02:34,514 inviting slower, smoother, more conscious breaths. 40 00:02:37,007 --> 00:02:42,426 This may reveal just how 41 00:02:42,426 --> 00:02:44,439 creative your monkey mind is 42 00:02:44,439 --> 00:02:47,947 today and just know that that is part of the deal. 43 00:02:47,947 --> 00:02:49,759 It's part of the practice. 44 00:02:50,879 --> 00:02:53,730 At the very least, you'll get a nice yummy stretch. 45 00:02:53,730 --> 00:02:59,238 Hopefully you feel centered and cared for by the end. 46 00:03:01,120 --> 00:03:04,879 We've been moving a lot, so this practice reminds us that, 47 00:03:04,879 --> 00:03:08,680 yes, the movement can be centering but so can the 48 00:03:08,680 --> 00:03:11,200 stillness and the breath. 49 00:03:13,680 --> 00:03:18,719 So you come as you are and you find your practice after that, 50 00:03:18,719 --> 00:03:20,479 find what serves best. 51 00:03:20,479 --> 00:03:24,480 Or, as I like to say, find what feels good. 52 00:03:28,374 --> 00:03:32,715 Take a couple more breaths here in Sukhasana. 53 00:03:33,960 --> 00:03:38,757 Find the Sukha of Sukhasana, the ease, here. 54 00:03:47,116 --> 00:03:50,980 And then as we transition, you can, of course, look at me 55 00:03:50,980 --> 00:03:56,599 as much as you need but you can also stay focused on just 56 00:03:56,599 --> 00:03:59,520 however you're feeling the current sensation today. 57 00:03:59,520 --> 00:04:03,097 So in a yin practice, we move slowly, 58 00:04:03,097 --> 00:04:06,170 almost like water in transitions. 59 00:04:06,170 --> 00:04:08,416 We touched on this a little bit yesterday, I think, 60 00:04:08,416 --> 00:04:12,019 kind of finding a softness, a sweetness. 61 00:04:12,019 --> 00:04:15,120 So just keep that in mind, how you move matters. 62 00:04:15,120 --> 00:04:19,730 As you extend your right leg out long 63 00:04:19,730 --> 00:04:21,680 and you're gonna turn 64 00:04:21,680 --> 00:04:26,759 to look past your right knee, right ankle. 65 00:04:26,759 --> 00:04:31,360 And I adjusted my pillow to lift the hips up here. 66 00:04:31,360 --> 00:04:34,465 Then you can inhale in, maybe reach the arms 67 00:04:34,465 --> 00:04:36,159 all the way up and overhead. 68 00:04:36,159 --> 00:04:40,451 And as you exhale, you're gonna fold forward. 69 00:04:40,451 --> 00:04:43,959 Big stretch here, Janusirsasan. 70 00:04:43,959 --> 00:04:47,199 When you get here, you might find that it will feel good to 71 00:04:47,199 --> 00:04:52,699 bring your pillow between your leg and your head. 72 00:04:54,519 --> 00:04:59,787 Otherwise allow the head to relax and bow in. 73 00:05:00,600 --> 00:05:02,911 You can take a couple breaths here. 74 00:05:04,260 --> 00:05:07,030 Finding just some small little adjustments. 75 00:05:07,030 --> 00:05:10,262 And then we'll try to come into a place of stillness where 76 00:05:10,262 --> 00:05:13,780 only the breath is moving us here. 77 00:05:13,780 --> 00:05:16,759 The jaw is relaxed. 78 00:05:16,759 --> 00:05:20,920 So is the skin of the forehead. 79 00:05:20,920 --> 00:05:23,923 You shouldn't feel any pain in the hamstring. 80 00:05:23,923 --> 00:05:28,391 If you do, bend that knee a little bit more. 81 00:05:28,391 --> 00:05:31,744 And then that's it, we're here. 82 00:05:31,744 --> 00:05:33,978 Listen to your breath. 83 00:05:35,821 --> 00:05:38,982 There will come a time, if it hasn't maybe happened already, 84 00:05:38,982 --> 00:05:41,745 where your mind will start to wander and you'll want to come 85 00:05:41,745 --> 00:05:43,998 out of the pose. 86 00:05:43,998 --> 00:05:47,112 I lovingly invite you to stay. 87 00:05:48,939 --> 00:05:51,472 Stay if you can. 88 00:05:53,161 --> 00:05:57,094 Feeling the evolution of this posture, whatever that means 89 00:05:57,094 --> 00:05:58,956 to you, you'll find out. 90 00:06:00,437 --> 00:06:05,012 And I'll guide us out of the posture when it's time. 91 00:06:50,299 --> 00:06:54,709 Gently, ever so slightly, press into your right heel. 92 00:06:57,060 --> 00:07:02,046 Draw your core muscles in a bit to slowly roll up. 93 00:07:04,233 --> 00:07:06,938 And we'll take it to the other side. 94 00:07:09,799 --> 00:07:13,839 Right heel in, left leg out. 95 00:07:16,360 --> 00:07:21,350 Reaching the arms up as you breathe in and finding 96 00:07:21,350 --> 00:07:25,110 your head toward the knee. 97 00:07:27,953 --> 00:07:30,079 Relaxing the weight of the head over. 98 00:07:31,425 --> 00:07:34,720 Bending that knee as generously as you need to. 99 00:07:37,231 --> 00:07:41,433 Find the stretch and then reconnect with the breath. 100 00:07:42,439 --> 00:07:44,982 Softening through the jaw. 101 00:07:46,557 --> 00:07:49,554 Relaxing through the skin of the forehead. 102 00:07:50,680 --> 00:07:53,970 When you get fidgety and want to come out of the posture, 103 00:07:53,970 --> 00:07:57,659 when you feel like you've hit your appropriate edge, 104 00:07:57,659 --> 00:08:01,869 again, I lovingly invite you to see what happens 105 00:08:01,869 --> 00:08:04,932 if we stay with the sensation. 106 00:08:04,932 --> 00:08:10,422 Stay present and surrender more. 107 00:09:08,293 --> 00:09:12,372 Gently press out with your left heel. 108 00:09:13,600 --> 00:09:19,100 Engage from center and roll slowly up. 109 00:09:20,879 --> 00:09:23,559 Now we're going to take both legs out wide. 110 00:09:26,238 --> 00:09:30,838 And you can use your pillow in front of you here 111 00:09:30,838 --> 00:09:32,960 if you brought one, if not, no worries. 112 00:09:32,960 --> 00:09:34,539 You can still do this. 113 00:09:34,539 --> 00:09:37,031 We're just gonna take the arms forward, 114 00:09:37,031 --> 00:09:39,400 forearms to the earth or 115 00:09:39,400 --> 00:09:41,960 the pillow or maybe fingertips reached out. 116 00:09:43,898 --> 00:09:47,958 Just take a breath here and then with each exhale, 117 00:09:47,958 --> 00:09:53,456 soften inward, relaxing the weight of the head down. 118 00:09:58,879 --> 00:10:03,469 Eventually finding your shape today. 119 00:10:03,469 --> 00:10:05,519 Knees can be bent here, no problem. 120 00:10:08,014 --> 00:10:12,438 Hips can be lifted up on your blanket. 121 00:10:15,359 --> 00:10:17,319 Breathe. 122 00:10:22,581 --> 00:10:25,149 And then stay with it. 123 00:11:09,170 --> 00:11:12,662 Bring your breath, 124 00:11:12,662 --> 00:11:16,183 back to the sensations in your body. 125 00:11:25,218 --> 00:11:29,879 And then slowly bring your hands back to the earth 126 00:11:29,879 --> 00:11:32,339 and we'll transition back up, 127 00:11:32,339 --> 00:11:35,279 head over heart, heart over pelvis. 128 00:11:36,545 --> 00:11:39,129 And we'll bend one knee, then the other 129 00:11:39,129 --> 00:11:42,159 and come forward onto all fours. 130 00:11:43,502 --> 00:11:47,799 Drop the belly, open the chest, look forward, stay here. 131 00:11:50,052 --> 00:11:52,240 You can close your eyes. 132 00:11:53,534 --> 00:11:55,009 Breathe. 133 00:12:03,750 --> 00:12:06,751 And then take it up 134 00:12:06,751 --> 00:12:10,502 navel to spine, chin to chest. 135 00:12:10,502 --> 00:12:15,759 Rounding through and stay here for a couple breaths. 136 00:12:29,414 --> 00:12:33,489 Then walk the knees wide, bring the spine back to neutral. 137 00:12:33,489 --> 00:12:35,700 Keep the left hand where it is. 138 00:12:35,700 --> 00:12:38,369 Inhale, reach the right arm up. 139 00:12:38,369 --> 00:12:41,799 Exhale, thread the needle, bring it down and under. 140 00:12:41,799 --> 00:12:45,519 We're gonna come to rest on the right ear and right shoulder. 141 00:12:45,519 --> 00:12:50,009 And then today extend your left arm out 142 00:12:50,009 --> 00:12:52,139 so you can relax. 143 00:12:52,139 --> 00:12:54,759 Keeping this connection of the left palm to earth 144 00:12:54,759 --> 00:12:58,059 and then right arm can extend as well. 145 00:12:58,059 --> 00:13:02,440 We're gonna breathe here slowly, steadily. 146 00:13:07,404 --> 00:13:09,407 Knees are wide. 147 00:13:10,698 --> 00:13:15,828 Belly can be soft here as you breathe in and out. 148 00:13:32,049 --> 00:13:32,879 Stay with it. 149 00:13:32,879 --> 00:13:35,919 Notice the sensations in your body. 150 00:13:35,919 --> 00:13:39,699 Notice what changes as you continue to breathe. 151 00:13:52,950 --> 00:13:55,480 Take one more cycle of breath here. 152 00:13:58,004 --> 00:14:01,600 And then slowly use your palms on the earth to bring it back 153 00:14:01,600 --> 00:14:04,039 to center and we'll take it to the other side. 154 00:14:04,039 --> 00:14:06,419 If you find you need to pad your knees here 155 00:14:06,419 --> 00:14:08,395 since you're staying a little bit longer, 156 00:14:08,395 --> 00:14:10,570 go ahead and do that now. 157 00:14:10,570 --> 00:14:11,859 When you're ready, inhale, 158 00:14:11,859 --> 00:14:14,009 reach the left fingertips all the way up. 159 00:14:14,009 --> 00:14:17,759 Find that expansion and then exhale, thread the needle. 160 00:14:20,011 --> 00:14:22,080 Arms out long today. 161 00:14:26,320 --> 00:14:29,919 Tailbone tilting towards the sky, belly soft. 162 00:14:30,899 --> 00:14:32,229 Breathe. 163 00:14:34,574 --> 00:14:36,600 Surrender. 164 00:14:38,180 --> 00:14:41,179 Right palm connected to the earth. 165 00:15:04,424 --> 00:15:06,409 Take one more breath. 166 00:15:12,750 --> 00:15:16,662 And then press into the palms to slowly come back. 167 00:15:16,662 --> 00:15:21,039 Walk the knees underneath the hip points and then slowly 168 00:15:21,039 --> 00:15:24,224 slide down to your belly. 169 00:15:24,224 --> 00:15:27,131 Bring the elbows underneath the shoulders here. 170 00:15:27,131 --> 00:15:29,800 Coming into Sphinx Pose. 171 00:15:29,800 --> 00:15:31,869 Spread the palms wide. 172 00:15:31,869 --> 00:15:35,580 Press into the tops of the feet. Press into the pubic bone. 173 00:15:35,580 --> 00:15:38,720 Lift up out of the shoulders here as you open the chest. 174 00:15:38,720 --> 00:15:43,597 Find that extension through the crown of the head. 175 00:15:43,597 --> 00:15:47,279 Tuck the chin so you feel that length in the back of the head. 176 00:15:48,587 --> 00:15:50,649 Press the palms firmly. 177 00:15:52,388 --> 00:15:56,285 And then close your eyes or soften your gaze. 178 00:15:56,285 --> 00:16:00,901 Breathing here in the Sphinx posture. 179 00:16:00,901 --> 00:16:02,899 Skin of the face soft. 180 00:16:06,239 --> 00:16:10,559 You can see this line from the crown to the tail. 181 00:16:12,430 --> 00:16:16,921 Your beautiful truly amazing spine 182 00:16:21,959 --> 00:16:26,050 that lives at the center. 183 00:16:32,237 --> 00:16:37,740 Picture the spine here as you maintain this extension. 184 00:16:39,923 --> 00:16:41,829 Breathe. 185 00:17:08,230 --> 00:17:11,107 Stay for four more breaths. 186 00:17:11,107 --> 00:17:13,019 You got this. 187 00:17:36,622 --> 00:17:39,980 Then slowly bat your eyelashes open. 188 00:17:39,980 --> 00:17:42,759 If you brought a pillow, ooh, sorry Benji, 189 00:17:42,759 --> 00:17:46,326 you can bring it now right in front of your face. 190 00:17:46,326 --> 00:17:49,920 Then everyone shift over towards the left side of your mat. 191 00:17:49,920 --> 00:17:54,450 And you're gonna turn around and come to lie down. 192 00:17:58,097 --> 00:18:01,200 Hug the knees into the chest slowly, sweetly. 193 00:18:03,476 --> 00:18:06,472 And relax your head, relax your shoulders. 194 00:18:06,472 --> 00:18:09,689 Keep drawing the shins in towards your body. 195 00:18:11,899 --> 00:18:13,999 Soften through the feet. 196 00:18:15,857 --> 00:18:18,790 Relax the jaw. 197 00:18:18,790 --> 00:18:21,107 Soften the skin of the forehead. 198 00:18:30,472 --> 00:18:35,107 Now slowly, sweetly bring your feet to the mat. 199 00:18:35,107 --> 00:18:38,039 Lift your hips, take them over towards the left side of your 200 00:18:38,039 --> 00:18:40,839 mat and then hug the knees back in and take them over to 201 00:18:40,839 --> 00:18:43,580 the right for a Reclined Twist. 202 00:18:43,580 --> 00:18:47,330 Option to take your hands to the left ribcage here 203 00:18:47,330 --> 00:18:49,160 or take the arms out wide. 204 00:18:49,160 --> 00:18:53,144 Find what feels good and breathe here deeply. 205 00:19:28,053 --> 00:19:33,559 Stay in it for one more breath cycle in 206 00:19:33,559 --> 00:19:35,269 and out. 207 00:19:37,942 --> 00:19:41,149 And slowly bring it back to center. 208 00:19:41,149 --> 00:19:43,721 Lift the hips, take them to the right 209 00:19:43,721 --> 00:19:47,429 and allow the knees to fall to the left. 210 00:19:47,429 --> 00:19:50,474 Last posture. 211 00:19:50,474 --> 00:19:52,468 Stay with your breath. 212 00:20:00,950 --> 00:20:05,948 Trust this practice is as valuable 213 00:20:07,679 --> 00:20:11,435 as any one you've done before, 214 00:20:11,435 --> 00:20:13,381 if not more valuable. 215 00:20:19,364 --> 00:20:23,824 May this session remind all of us that 216 00:20:23,824 --> 00:20:28,070 harder, faster, stronger isn't always the option. 217 00:20:36,803 --> 00:20:40,880 Your home practice is an opportunity to show up, 218 00:20:40,880 --> 00:20:45,359 to listen and respond truthfully. 219 00:20:48,552 --> 00:20:52,115 Responding to the question, 220 00:20:52,115 --> 00:20:55,402 what do I need today? 221 00:21:04,525 --> 00:21:07,720 Slowly melt it back to center. 222 00:21:07,720 --> 00:21:10,000 You can bring the feet as wide as the mat. 223 00:21:10,000 --> 00:21:12,005 Knees can fall into touch 224 00:21:12,005 --> 00:21:14,824 or feel free to extend the legs out long. 225 00:21:18,241 --> 00:21:23,279 Take a deep breath in and as you exhale slowly bring the 226 00:21:23,279 --> 00:21:28,658 palms together and up towards the forehead. 227 00:21:31,950 --> 00:21:35,240 Amazing. You're amazing. 228 00:21:35,240 --> 00:21:39,640 In fact, how about the invitation here to quietly 229 00:21:39,640 --> 00:21:44,289 whisper, "I'm amazing." 230 00:21:46,781 --> 00:21:48,719 Hasta maƱana. 231 00:21:48,719 --> 00:21:50,702 I look forward to it. 232 00:21:52,431 --> 00:21:55,794 (light music)