1 00:00:00,130 --> 00:00:02,219 - Hi everyone, and welcome back to Center. 2 00:00:02,219 --> 00:00:04,040 It's Day 29. 3 00:00:04,040 --> 00:00:06,020 We're jumping right in. 4 00:00:06,020 --> 00:00:07,889 Pleasure. 5 00:00:09,399 --> 00:00:12,699 (light music) 6 00:00:31,380 --> 00:00:34,840 Alrighty, let's begin in a comfortable seat. 7 00:00:34,840 --> 00:00:37,520 Come on down to the ground, and right away, 8 00:00:37,520 --> 00:00:40,430 let's begin to rub the palms together. 9 00:00:40,430 --> 00:00:43,189 Gently sit up tall. 10 00:00:43,189 --> 00:00:44,619 Tuck your chin slightly. 11 00:00:44,619 --> 00:00:46,919 Find a little reverent bow. 12 00:00:49,480 --> 00:00:51,649 Give yourself permission today 13 00:00:51,649 --> 00:00:54,039 to find what feels good. 14 00:00:54,039 --> 00:00:57,859 Give yourself permission to be yourself fully. 15 00:00:57,859 --> 00:01:00,999 Give yourself permission to move 16 00:01:00,999 --> 00:01:03,579 like you love yourself. 17 00:01:03,579 --> 00:01:06,202 Give yourself permission, not that you need it, 18 00:01:06,202 --> 00:01:08,174 we're just givin' it, 19 00:01:08,174 --> 00:01:11,739 to really be in the present moment. 20 00:01:11,739 --> 00:01:15,620 So, politely putting your to-do list on hold. 21 00:01:16,560 --> 00:01:19,700 Any worry or anxiety or stress about something that happened 22 00:01:19,700 --> 00:01:23,320 previously to this moment. 23 00:01:26,380 --> 00:01:28,250 Awesome. Then bring your hands, you're gonna bring them 24 00:01:28,250 --> 00:01:30,400 to your heart space, palm face down. 25 00:01:30,400 --> 00:01:33,839 Close your eyes, and just feel the power of your own touch 26 00:01:33,839 --> 00:01:38,269 as you gently lift the sternum or your heart center 27 00:01:38,269 --> 00:01:39,959 up to meet your hands. 28 00:01:39,959 --> 00:01:42,839 So rather than resting your hands on your heart, 29 00:01:42,839 --> 00:01:45,778 lift the heart up to your hands. 30 00:01:48,599 --> 00:01:49,809 Inhale in deeply. 31 00:01:49,809 --> 00:01:52,859 As you exhale, drop your chin to your chest. 32 00:01:53,959 --> 00:01:57,359 Set a little intention for this practice. 33 00:01:57,359 --> 00:01:58,950 It can be anything you like. 34 00:01:58,950 --> 00:02:02,560 Just something that will serve you 35 00:02:02,560 --> 00:02:04,400 or that could serve you 36 00:02:05,450 --> 00:02:09,049 in this present moment here, Day 29. 37 00:02:09,049 --> 00:02:10,680 Today. 38 00:02:10,680 --> 00:02:12,050 Not yesterday, not tomorrow. 39 00:02:12,050 --> 00:02:14,245 Right here, right now. 40 00:02:19,440 --> 00:02:22,129 And if you're searching for an intention 41 00:02:22,129 --> 00:02:25,199 and having trouble, you're not alone. 42 00:02:25,199 --> 00:02:27,599 Maybe just choose one word. 43 00:02:27,599 --> 00:02:30,579 The first thing that comes to mind that feels like 44 00:02:30,579 --> 00:02:33,639 it could serve. 45 00:02:40,160 --> 00:02:42,670 And then 46 00:02:42,670 --> 00:02:45,179 in the spirit of today's theme, 47 00:02:45,179 --> 00:02:48,560 today's practice, consider it already done. 48 00:02:48,560 --> 00:02:51,890 Already so as you inhale in, 49 00:02:51,890 --> 00:02:54,309 and exhale to lift the chin and open the eyes. 50 00:02:54,309 --> 00:02:57,120 Reach the arms all the way up and overhead. 51 00:02:57,120 --> 00:02:59,439 Big breath, big stretch here. 52 00:02:59,439 --> 00:03:02,949 Grab the left wrist with the right hand, 53 00:03:02,949 --> 00:03:06,010 and slowly tilt to the right. 54 00:03:06,010 --> 00:03:08,930 You can stay here for your side body stretch, 55 00:03:08,930 --> 00:03:11,990 or you can release the right hand to the ground, 56 00:03:11,990 --> 00:03:14,369 maybe take it a little deeper. 57 00:03:17,089 --> 00:03:20,120 And then bring both arms all the way up to center. 58 00:03:20,120 --> 00:03:23,680 Grab the right wrist to start, up and over to the left. 59 00:03:23,680 --> 00:03:25,840 Breathe. 60 00:03:25,840 --> 00:03:26,840 Hips are heavy. 61 00:03:26,840 --> 00:03:28,879 Thigh bones are heavy. 62 00:03:28,879 --> 00:03:31,159 Maybe left hand comes down. 63 00:03:35,039 --> 00:03:38,260 And then bring both arms all the way up to center. 64 00:03:38,260 --> 00:03:40,280 Imagine you're holding a big beach ball 65 00:03:40,280 --> 00:03:42,060 up and over your head. 66 00:03:42,060 --> 00:03:44,430 We're gonna clap the palms together on three. 67 00:03:44,430 --> 00:03:45,954 Ready? Don't think. Just do it. 68 00:03:45,954 --> 00:03:48,570 One, two, three. (claps) 69 00:03:48,570 --> 00:03:50,829 And then slide them down to your heart. 70 00:03:50,829 --> 00:03:53,960 Take a deep breath in. 71 00:03:53,960 --> 00:03:56,199 Sigh it out. 72 00:03:56,199 --> 00:04:00,299 Alright, come forward now onto all fours, right into Cat-Cow. 73 00:04:01,879 --> 00:04:03,940 Inhale, drop the belly whenever you're ready. 74 00:04:03,940 --> 00:04:06,390 Open the chest. 75 00:04:07,360 --> 00:04:09,719 Exhale, press into your foundation firmly 76 00:04:09,719 --> 00:04:12,280 to round through the spine. 77 00:04:12,280 --> 00:04:15,960 Draw the navel up, chin to chest. 78 00:04:15,960 --> 00:04:17,920 Now moving in your own time. 79 00:04:18,970 --> 00:04:22,777 Finding that extension, 80 00:04:24,234 --> 00:04:28,379 that opening of the front body. 81 00:04:28,909 --> 00:04:32,579 And then finding that contraction, 82 00:04:32,579 --> 00:04:35,519 that opening of the back body. 83 00:04:39,130 --> 00:04:41,249 And then 84 00:04:41,249 --> 00:04:44,249 taking it for a little spin. 85 00:04:44,249 --> 00:04:47,670 Asking yourself, “What would feel good today?" 86 00:04:47,670 --> 00:04:50,530 And here is my pro tip. 87 00:04:50,530 --> 00:04:52,739 My lovely, 88 00:04:52,739 --> 00:04:55,959 friendly invitation. 89 00:04:55,959 --> 00:04:59,019 If you're ever struggling kind of what to do on the mat, 90 00:04:59,019 --> 00:05:02,120 don't decide where it ends. 91 00:05:02,120 --> 00:05:04,399 Right? So we do something, check. 92 00:05:04,399 --> 00:05:05,730 We do something, check. 93 00:05:05,730 --> 00:05:08,829 In this case, just don't decide where it ends. 94 00:05:08,829 --> 00:05:11,569 Chances are, soon, we're going to Downward Dog, 95 00:05:11,569 --> 00:05:14,320 but we are 96 00:05:14,320 --> 00:05:17,310 paying attention to the moments in between here. 97 00:05:17,310 --> 00:05:20,229 You can come on to the belly for a Cobra. 98 00:05:20,229 --> 00:05:22,160 You can send the hips back. 99 00:05:23,450 --> 00:05:27,380 You can move the torso down, around, and up. 100 00:05:28,680 --> 00:05:31,270 Bump the hips side to side. 101 00:05:32,020 --> 00:05:35,030 You could send the fingertips in towards your body 102 00:05:35,030 --> 00:05:39,080 for a stretch through the wrist and the forearm. 103 00:05:39,080 --> 00:05:42,240 Take three more breaths here. 104 00:05:42,240 --> 00:05:44,167 Exploring. 105 00:05:49,020 --> 00:05:51,120 And then keep this going. 106 00:05:51,120 --> 00:05:52,920 Don't decide where it ends. 107 00:05:52,920 --> 00:05:55,380 Make your way, in your own time, 108 00:05:56,640 --> 00:05:58,110 to Downward Facing Dog. 109 00:05:58,110 --> 00:06:00,680 That's where we'll meet. 110 00:06:00,680 --> 00:06:02,911 Can have fun with it. 111 00:06:05,130 --> 00:06:07,879 And then when you get there, don't decide where it ends. 112 00:06:07,879 --> 00:06:10,459 Find what feels good in Downward Dog. 113 00:06:10,459 --> 00:06:13,309 You have the vocabulary now. 114 00:06:13,309 --> 00:06:15,430 You know your 115 00:06:15,430 --> 00:06:18,670 action and alignment in this posture, 116 00:06:18,670 --> 00:06:20,759 so you can play a little bit. 117 00:06:22,379 --> 00:06:24,310 And then don't decide where that ends. 118 00:06:24,310 --> 00:06:26,770 You're gonna make your way, 119 00:06:26,770 --> 00:06:29,490 your own way, up to 120 00:06:29,490 --> 00:06:31,869 Forward Fold at the top of your mat. 121 00:06:33,399 --> 00:06:35,399 And then when you get to the Forward Fold, 122 00:06:35,399 --> 00:06:37,740 don't decide where that ends. 123 00:06:37,740 --> 00:06:41,030 Relax the weight of your head. 124 00:06:41,030 --> 00:06:43,480 Feet firmly rooted. 125 00:06:44,810 --> 00:06:45,909 Grounding. 126 00:06:45,909 --> 00:06:49,398 Toes pointing forward, so you can play a little bit. 127 00:06:51,519 --> 00:06:55,220 Breathing, shaking the head a little yes or no. 128 00:06:55,800 --> 00:06:58,349 Walking the fingertips to one side of the mat, 129 00:06:58,349 --> 00:07:00,130 and then the other. 130 00:07:01,420 --> 00:07:04,219 Can say a little prayer if that feels good. 131 00:07:04,219 --> 00:07:07,690 You can send some love to someone. 132 00:07:10,640 --> 00:07:14,553 You can say a little affirmation to yourself here. 133 00:07:22,379 --> 00:07:25,259 And then in your own time, bend your knees, 134 00:07:25,259 --> 00:07:27,517 and begin to slowly roll it up, 135 00:07:27,517 --> 00:07:30,380 drawing the navel to the spine. 136 00:07:34,899 --> 00:07:36,039 Lift your heart, 137 00:07:36,039 --> 00:07:38,879 lengthen through the crown of your head. 138 00:07:38,879 --> 00:07:42,060 Reach behind, interlace the fingertips, 139 00:07:42,060 --> 00:07:44,520 and draw the knuckles down 140 00:07:44,520 --> 00:07:46,888 as you open up through the chest. 141 00:07:49,139 --> 00:07:50,890 Breathe in. 142 00:07:51,910 --> 00:07:54,680 And breathe out to release the bind. 143 00:07:54,680 --> 00:07:58,250 Inhale, reach the fingertips all the way up towards the sky. 144 00:07:58,250 --> 00:08:01,850 Wiggle the fingertips as you Forward Fold. 145 00:08:01,850 --> 00:08:03,160 Slow and steady here. 146 00:08:03,160 --> 00:08:06,439 Inhale, lift halfway. 147 00:08:06,439 --> 00:08:08,890 Lengthen through the neck. 148 00:08:08,890 --> 00:08:11,770 And exhale to soften and fold. 149 00:08:11,770 --> 00:08:15,040 Bend the knees, bring your right fingertips 150 00:08:15,040 --> 00:08:16,000 down in front of you. 151 00:08:16,000 --> 00:08:19,360 If you have a block handy, you can bring the block or 152 00:08:20,190 --> 00:08:22,800 a couple of books or your big book that you brought 153 00:08:22,800 --> 00:08:25,000 to practice at the beginning of this journey. 154 00:08:26,140 --> 00:08:28,329 You can grab it here if you like. 155 00:08:28,329 --> 00:08:31,049 Right fingertips or right palm on the ground or the block. 156 00:08:31,049 --> 00:08:32,939 We're gonna reach the left fingertips 157 00:08:32,939 --> 00:08:35,039 all the way up towards the sky. 158 00:08:35,039 --> 00:08:38,120 Bend your right knee, straighten your left leg, 159 00:08:38,120 --> 00:08:40,569 pull up from your left hip crease. 160 00:08:40,569 --> 00:08:42,229 Lengthen through the crown of your head, 161 00:08:42,229 --> 00:08:45,559 and draw your low abs in. 162 00:08:45,559 --> 00:08:48,350 Good. Then release, bend both knees. 163 00:08:48,350 --> 00:08:51,020 Take it to the other side. 164 00:08:51,020 --> 00:08:52,919 Right fingertips all the way up. 165 00:08:52,919 --> 00:08:54,530 Neck long. 166 00:08:54,530 --> 00:08:56,200 Pull up through the right hip crease. 167 00:08:56,200 --> 00:08:58,320 Left knee is bent. 168 00:08:58,320 --> 00:09:00,199 Draw the low abs in. 169 00:09:00,199 --> 00:09:02,379 Breathe. 170 00:09:02,379 --> 00:09:04,759 And slowly release. 171 00:09:04,759 --> 00:09:07,660 Bring it back to Forward Fold. 172 00:09:07,660 --> 00:09:10,230 And then we'll plant the palms, step one foot back, 173 00:09:10,230 --> 00:09:14,080 then the other for Plank Pose or Half Plank, you choose. 174 00:09:14,080 --> 00:09:15,889 Inhale in. 175 00:09:15,889 --> 00:09:18,320 Exhale to stay. 176 00:09:18,320 --> 00:09:20,270 Inhale in again. 177 00:09:20,270 --> 00:09:22,600 And exhale to lower all the way to the belly. 178 00:09:23,630 --> 00:09:26,369 Inhale for Cobra. 179 00:09:26,369 --> 00:09:28,679 Extending through the crown of the head. 180 00:09:28,679 --> 00:09:31,059 Exhale to release. 181 00:09:31,059 --> 00:09:32,569 Curl the toes under, 182 00:09:32,569 --> 00:09:35,639 and press up to Half Plank or Plank. 183 00:09:35,639 --> 00:09:37,000 Stay here for a breath. 184 00:09:37,000 --> 00:09:38,859 Inhale in deeply. 185 00:09:39,680 --> 00:09:41,990 Exhale completely. 186 00:09:41,990 --> 00:09:45,029 You got it. Inhale in again. 187 00:09:45,029 --> 00:09:48,620 Exhale to make your way to Downward Facing Dog. 188 00:09:49,120 --> 00:09:52,492 Bend one knee here, then the other. 189 00:09:53,630 --> 00:09:56,100 And when you're ready, inhale, look forward. 190 00:09:56,100 --> 00:09:58,910 Exhale, make your way to the top. 191 00:09:58,910 --> 00:10:01,629 Inhale, halfway lift. 192 00:10:01,629 --> 00:10:05,079 Exhale to soften and bow. 193 00:10:05,079 --> 00:10:06,130 Root to rise here. 194 00:10:06,130 --> 00:10:08,679 Inhale, spread the fingertips. Ground through the feet. 195 00:10:08,679 --> 00:10:10,600 Reach for the sky. 196 00:10:10,600 --> 00:10:14,409 And Forward Fold on the exhale. 197 00:10:14,409 --> 00:10:15,909 Back down we go. 198 00:10:15,909 --> 00:10:18,760 Inhale to lift up halfway. 199 00:10:18,760 --> 00:10:20,720 Exhale to soften and fold. 200 00:10:20,720 --> 00:10:21,960 Bend the knees. 201 00:10:21,960 --> 00:10:24,800 Step or hop it back to Plank. 202 00:10:24,800 --> 00:10:26,379 Inhale in here. 203 00:10:27,139 --> 00:10:30,159 Exhale, stay for the breath. 204 00:10:30,909 --> 00:10:33,420 Inhale in again. 205 00:10:33,420 --> 00:10:35,799 And exhale to lower to the belly. Nice. 206 00:10:35,799 --> 00:10:37,960 Inhale, rise up, Cobra. 207 00:10:39,080 --> 00:10:41,549 Exhale to soften. 208 00:10:41,549 --> 00:10:43,799 Inhale to curl the toes under. 209 00:10:43,799 --> 00:10:46,279 And exhale to press up to Plank. 210 00:10:46,279 --> 00:10:50,039 Quietly whisper to yourself, “I am strong." 211 00:10:50,629 --> 00:10:52,299 (whispers) "I am strong." 212 00:10:52,299 --> 00:10:54,679 Send the hips up high and back. 213 00:10:54,679 --> 00:10:57,279 This time anchor through the left heel as you breathe in. 214 00:10:57,279 --> 00:10:59,749 Lift the right leg up high. 215 00:10:59,749 --> 00:11:02,349 And then slowly exhale, shift it forward. 216 00:11:02,349 --> 00:11:04,090 Step it all the way up. 217 00:11:04,090 --> 00:11:05,930 Pivot on the back foot, 218 00:11:05,930 --> 00:11:08,965 and we rise up to Warrior II. 219 00:11:10,410 --> 00:11:11,919 Pull the pinkies back. 220 00:11:11,919 --> 00:11:13,780 Inhale in. 221 00:11:13,780 --> 00:11:16,970 Exhale, draw the navel to the spine. 222 00:11:16,970 --> 00:11:19,559 Excellent. Then we're just gonna straighten the front leg. 223 00:11:19,559 --> 00:11:22,449 Keep your focus out in front of your right fingertips, 224 00:11:22,449 --> 00:11:24,639 and then bend. 225 00:11:24,639 --> 00:11:28,550 Center comes up in space as you straighten. 226 00:11:28,550 --> 00:11:30,869 Center down in space. 227 00:11:32,179 --> 00:11:34,958 Keep it going, nice and slow. 228 00:11:37,160 --> 00:11:40,901 Center moving up and down. 229 00:11:43,230 --> 00:11:45,920 Nice. Then the next time you are 230 00:11:45,920 --> 00:11:48,240 in a bent knee position, stay there. 231 00:11:48,240 --> 00:11:51,440 We're gonna bring the left fingertips all the way around. 232 00:11:51,440 --> 00:11:54,440 Cartwheel to your nice low lunge. 233 00:11:54,440 --> 00:11:57,240 Then step the right foot back. Inhale in. 234 00:11:57,240 --> 00:11:59,670 Exhale, lower to the belly. 235 00:11:59,670 --> 00:12:02,359 Inhale for Cobra. 236 00:12:02,359 --> 00:12:05,030 Exhale to soften and release. 237 00:12:05,030 --> 00:12:07,480 Inhale to curl the toes under. 238 00:12:07,480 --> 00:12:10,960 Exhale to press up to top of a push up here. 239 00:12:10,960 --> 00:12:12,910 Inhale in here. 240 00:12:12,910 --> 00:12:16,459 And exhale takes you back to Downward Dog. 241 00:12:17,809 --> 00:12:18,860 Anchor through the right heel. 242 00:12:18,860 --> 00:12:21,370 Inhale, lift the left leg up high. 243 00:12:21,370 --> 00:12:24,670 Exhale, shift it forward up into your lunge. 244 00:12:24,670 --> 00:12:28,538 Pivot on the back foot. We rise up, Warrior II. 245 00:12:30,000 --> 00:12:32,630 Strong footing here. 246 00:12:32,630 --> 00:12:33,919 Find your center. 247 00:12:33,919 --> 00:12:35,390 Draw the navel in. 248 00:12:36,410 --> 00:12:39,600 And then when you're ready, straightening the front leg, 249 00:12:39,600 --> 00:12:41,000 and then bend. 250 00:12:41,000 --> 00:12:42,380 Keep it going. 251 00:12:43,910 --> 00:12:45,740 Neck is long. 252 00:12:46,929 --> 00:12:49,610 Lots of energy in the fingers. 253 00:12:49,610 --> 00:12:51,587 Strong focus. 254 00:12:56,430 --> 00:13:00,440 Pressing into all four corners of the feet. 255 00:13:00,440 --> 00:13:02,970 The next time the left knee is bent, 256 00:13:02,970 --> 00:13:04,459 we'll reach the right arm up. 257 00:13:04,459 --> 00:13:07,639 Cartwheel it all the way back to the front of your mat. 258 00:13:07,639 --> 00:13:09,009 Fancy term. 259 00:13:09,009 --> 00:13:10,200 Spread your fingertips. 260 00:13:10,200 --> 00:13:12,990 Step the left toes back. 261 00:13:12,990 --> 00:13:14,960 Inhale in here. 262 00:13:14,960 --> 00:13:19,020 Listen carefully. Exhale, turn your heels to the right, 263 00:13:19,020 --> 00:13:20,360 toes to the left. 264 00:13:20,360 --> 00:13:22,239 Stay here with both hands on the ground 265 00:13:22,239 --> 00:13:25,230 or option to take the left hand 266 00:13:25,230 --> 00:13:28,280 up high for a Side Plank. 267 00:13:28,280 --> 00:13:29,750 Breathe in. 268 00:13:29,750 --> 00:13:31,580 Breathe out. Bring it back to center. 269 00:13:31,580 --> 00:13:32,400 Take it to the other side. 270 00:13:32,400 --> 00:13:35,000 Again, option to keep that right hand on the ground, 271 00:13:36,010 --> 00:13:39,679 or take it all the way up for a breath, Side Plank. 272 00:13:40,799 --> 00:13:43,158 And then everyone, bring it back to Plank. 273 00:13:43,158 --> 00:13:44,679 Inhale. 274 00:13:44,679 --> 00:13:47,499 Exhale, lower to the belly. 275 00:13:47,499 --> 00:13:50,369 Inhale, rise up, Cobra. 276 00:13:50,369 --> 00:13:53,080 And exhale, send the hips up and back. 277 00:13:53,080 --> 00:13:56,720 Downward Facing Dog or Child's Pose. 278 00:13:56,720 --> 00:13:58,400 Your choice. 279 00:14:00,620 --> 00:14:02,079 Your choice. 280 00:14:03,859 --> 00:14:05,640 Inhale deeply. 281 00:14:07,610 --> 00:14:09,899 Exhale completely. 282 00:14:11,459 --> 00:14:14,340 Lovely. If you're in Child's Pose, make your way 283 00:14:14,340 --> 00:14:17,399 slowly to Downward Facing Dog. 284 00:14:17,399 --> 00:14:20,349 In Downward Dog, anchor through the left heel. 285 00:14:20,349 --> 00:14:22,540 Inhale, lift the right leg up high. 286 00:14:22,540 --> 00:14:24,249 Exhale, shift it forward. 287 00:14:24,249 --> 00:14:25,469 Step it up. 288 00:14:25,469 --> 00:14:28,340 Pivot on the back foot, Warrior II. 289 00:14:28,340 --> 00:14:30,640 Once again, strong focus. 290 00:14:31,870 --> 00:14:34,349 This time we're gonna inhale in. 291 00:14:34,349 --> 00:14:36,680 Exhale, straighten the front leg. 292 00:14:36,680 --> 00:14:40,759 Turn the right toes in, and right hand is gonna come 293 00:14:40,759 --> 00:14:44,059 down to the earth or to a block 294 00:14:44,059 --> 00:14:45,660 for a standing 295 00:14:45,660 --> 00:14:48,960 Wide-Legged Twist. 296 00:14:48,960 --> 00:14:51,260 Breathe in. 297 00:14:51,260 --> 00:14:52,859 Breathe out. 298 00:14:52,859 --> 00:14:54,769 Core draws in. 299 00:14:54,769 --> 00:14:56,579 Breathe in. 300 00:14:56,579 --> 00:14:59,240 Breathe out. 301 00:14:59,240 --> 00:15:03,279 Nice. Then left hand comes down, right hand goes up. 302 00:15:03,279 --> 00:15:06,389 Take it to the other side. Breathe in. 303 00:15:06,389 --> 00:15:09,546 Hug the low ribs in towards the spine. 304 00:15:10,669 --> 00:15:13,360 And out. 305 00:15:13,360 --> 00:15:15,340 Great. Release. 306 00:15:16,390 --> 00:15:19,000 From here, come back to that first twist. 307 00:15:19,000 --> 00:15:20,600 Left hand all the way up. 308 00:15:20,600 --> 00:15:22,230 Inhale in. 309 00:15:22,230 --> 00:15:23,960 Exhale, soft bend in the knees. 310 00:15:23,960 --> 00:15:25,660 You're gonna rise up, 311 00:15:25,660 --> 00:15:28,000 turn your left toes towards the back. 312 00:15:28,000 --> 00:15:30,989 Right toes in, and take Warrior II 313 00:15:30,989 --> 00:15:33,949 to the back edge of your mat. 314 00:15:33,949 --> 00:15:36,570 So we're facing the back of the mat now. 315 00:15:36,570 --> 00:15:39,140 Left knee is bent. 316 00:15:39,140 --> 00:15:40,880 Inhale in. 317 00:15:42,140 --> 00:15:44,380 Exhale to release. 318 00:15:45,620 --> 00:15:47,061 Inhale in. 319 00:15:48,079 --> 00:15:50,649 Exhale to straighten that front leg, 320 00:15:50,649 --> 00:15:52,700 turn the left toes back in. 321 00:15:52,700 --> 00:15:55,924 Left fingertips come down, right fingertips go up. 322 00:15:58,640 --> 00:16:00,369 Inhale in. 323 00:16:00,369 --> 00:16:03,469 Exhale, right fingertips come down. 324 00:16:03,469 --> 00:16:05,390 Left fingertips go up. 325 00:16:06,850 --> 00:16:08,630 Breathe. 326 00:16:14,069 --> 00:16:16,019 Bring the left hand down. 327 00:16:16,019 --> 00:16:17,039 Bend the knees. 328 00:16:17,039 --> 00:16:19,440 Bring the hands to the waistline. 329 00:16:19,440 --> 00:16:21,949 Loop the shoulders forward, up, and back. 330 00:16:21,949 --> 00:16:24,259 Draw your navel in as you slowly 331 00:16:24,259 --> 00:16:27,120 come to rise to standing. 332 00:16:27,120 --> 00:16:30,710 Toes are pointing forward, feet parallel. 333 00:16:30,710 --> 00:16:32,469 Inhale in. 334 00:16:32,469 --> 00:16:34,179 Exhale. 335 00:16:34,179 --> 00:16:35,870 Let it go. 336 00:16:37,140 --> 00:16:37,919 Beautiful. 337 00:16:37,919 --> 00:16:39,960 Send the fingertips out. 338 00:16:39,960 --> 00:16:41,430 Draw your heels in. 339 00:16:41,430 --> 00:16:43,719 Star Pose. Whoa. (chuckles) 340 00:16:43,719 --> 00:16:45,000 Hold onto your center. 341 00:16:45,000 --> 00:16:46,919 Hug the navel to the spine. 342 00:16:46,919 --> 00:16:48,390 Star Pose. 343 00:16:48,390 --> 00:16:50,240 Inhale in deeply. 344 00:16:50,240 --> 00:16:52,279 Exhale to bend the knees. 345 00:16:52,279 --> 00:16:55,090 Drop the hands to the tops of the thighs. 346 00:16:55,090 --> 00:16:57,639 We're gonna draw the right shoulder in towards center 347 00:16:57,639 --> 00:17:00,859 as you turn to look past your left shoulder. 348 00:17:00,859 --> 00:17:02,399 Breathe deep. 349 00:17:03,379 --> 00:17:05,770 Grounding through the feet, feeling that stretch 350 00:17:05,770 --> 00:17:09,970 through the inner thigh, the low back, the side waist, 351 00:17:09,970 --> 00:17:11,919 the mid back, the shoulder. 352 00:17:13,379 --> 00:17:15,930 Nice, then come through to center. 353 00:17:15,930 --> 00:17:18,449 Stay low if you can, 354 00:17:18,449 --> 00:17:20,842 and then take it to the other side. 355 00:17:33,411 --> 00:17:35,240 Lovely. Bring it back to center. 356 00:17:35,240 --> 00:17:36,890 Stay low if you can. 357 00:17:37,760 --> 00:17:38,730 (laughs) You're like, 358 00:17:38,730 --> 00:17:40,480 “I thought this practice was called pleasure." 359 00:17:40,480 --> 00:17:42,070 "Why are we in this pose?" 360 00:17:42,070 --> 00:17:45,409 Lift the right heel, and drop it. 361 00:17:45,409 --> 00:17:47,450 Lift the left heel, and drop it. 362 00:17:47,450 --> 00:17:49,769 Just for fun, let's see what happens if we lift both heels 363 00:17:49,769 --> 00:17:53,100 for three, two, and one. 364 00:17:53,100 --> 00:17:55,299 Lower the heels, one last time. 365 00:17:55,299 --> 00:17:57,350 Take up space. 366 00:17:57,350 --> 00:17:58,879 Star Pose. 367 00:18:01,509 --> 00:18:03,719 And then slowly bring everything, 368 00:18:03,719 --> 00:18:08,020 reel it all in towards center. 369 00:18:08,020 --> 00:18:10,339 Standing, you can now turn 370 00:18:10,339 --> 00:18:12,809 to step to the top of your mat. 371 00:18:12,809 --> 00:18:15,199 And then we'll inhale, reach for the sky. 372 00:18:15,199 --> 00:18:18,510 Exhale, fold all the way down. 373 00:18:19,080 --> 00:18:22,316 From here, walk your feet as wide as your mat. 374 00:18:22,316 --> 00:18:26,000 Let your toes turn out and spill off the edge of the mat. 375 00:18:26,680 --> 00:18:27,750 Then use your hands, 376 00:18:27,750 --> 00:18:29,460 you can use your block if you have it handy, 377 00:18:29,460 --> 00:18:33,359 to drop your center down in space. 378 00:18:33,359 --> 00:18:36,640 Come into your version of the squat. 379 00:18:36,640 --> 00:18:38,880 So you can use your block to sit on here. 380 00:18:38,880 --> 00:18:40,449 That's a good option. 381 00:18:40,449 --> 00:18:41,880 You can bring the palms together, 382 00:18:41,880 --> 00:18:44,249 press the elbows wide. 383 00:18:44,249 --> 00:18:46,639 Heels are lifted or lowered. 384 00:18:48,149 --> 00:18:51,469 Everyone, draw your shoulder blades together, 385 00:18:51,469 --> 00:18:53,879 and lift your sternum. 386 00:18:53,879 --> 00:18:56,410 Lengthen through the crown of the head. 387 00:18:57,380 --> 00:19:01,640 Now soften your gaze down gently past your nose. 388 00:19:01,640 --> 00:19:05,390 Find a focal point to rest your gaze upon. 389 00:19:06,340 --> 00:19:07,879 Breathe. 390 00:19:14,420 --> 00:19:16,440 And then slowly release the hands. 391 00:19:16,440 --> 00:19:18,272 Bring them behind you 392 00:19:18,272 --> 00:19:20,819 as you come gently to a seat. 393 00:19:20,819 --> 00:19:23,400 Center yourself on your mat. 394 00:19:23,400 --> 00:19:25,630 Bring the hands behind the thighs. 395 00:19:25,630 --> 00:19:28,200 Shift your weight back just a bit. 396 00:19:28,200 --> 00:19:31,720 Keep the chest lifted, and maybe you lift one toe. 397 00:19:33,410 --> 00:19:35,859 One foot and then the other, maybe both feet. 398 00:19:37,639 --> 00:19:39,680 Maybe we send the fingertips forward. 399 00:19:39,680 --> 00:19:41,069 Inhale. 400 00:19:41,069 --> 00:19:42,349 Exhale, navel to spine. 401 00:19:42,349 --> 00:19:44,150 Maybe you straighten the legs. 402 00:19:45,840 --> 00:19:47,420 Breathe in. 403 00:19:47,420 --> 00:19:49,040 Breathe out. 404 00:19:49,040 --> 00:19:51,350 Breathe in. 405 00:19:51,350 --> 00:19:52,359 Breathe out. 406 00:19:52,359 --> 00:19:53,690 Release. 407 00:19:53,690 --> 00:19:55,170 Extend the left leg out long. 408 00:19:55,170 --> 00:19:58,140 You're gonna grab your right ankle 409 00:19:58,140 --> 00:20:00,410 or your right foot with your left hand. 410 00:20:01,440 --> 00:20:04,749 A little massage to wind it down. 411 00:20:04,749 --> 00:20:07,420 You're gonna now come onto your right forearm, 412 00:20:07,420 --> 00:20:11,019 so lean back, like so. 413 00:20:11,019 --> 00:20:13,909 And then we're gonna bend this left knee, 414 00:20:13,909 --> 00:20:17,489 and we're gonna use the left foot and the forearm 415 00:20:17,489 --> 00:20:19,609 as our stabilizers. 416 00:20:19,609 --> 00:20:23,649 And then we're gonna move on this outer right hip. 417 00:20:24,809 --> 00:20:25,979 And move. 418 00:20:26,989 --> 00:20:28,969 Guiding it with the left hand, 419 00:20:30,339 --> 00:20:32,549 back and forth for a little 420 00:20:32,549 --> 00:20:35,460 massage here on the outer hip. 421 00:20:36,940 --> 00:20:39,180 You might rock around. 422 00:20:39,180 --> 00:20:41,870 Find any tight places. 423 00:20:41,870 --> 00:20:43,649 The piriformis. 424 00:20:43,649 --> 00:20:45,649 Kicking that leg up a little bit. 425 00:20:49,069 --> 00:20:52,740 Nice. Then cross the right ankle over the left. 426 00:20:52,740 --> 00:20:55,359 Press into the palms to come back up to center. 427 00:20:55,359 --> 00:20:57,984 Breathe. Flex the right foot. 428 00:21:03,649 --> 00:21:05,289 And then we'll release the right foot, 429 00:21:05,289 --> 00:21:07,380 and we'll do the same thing on the other side. 430 00:21:07,380 --> 00:21:10,330 So capture your left foot, 431 00:21:10,330 --> 00:21:13,430 left forearm down on the ground. 432 00:21:13,430 --> 00:21:16,020 When you're ready, bend the right knee, 433 00:21:16,020 --> 00:21:19,551 and we'll start to rock and roll here. 434 00:21:23,130 --> 00:21:26,250 Massaging the left glute, 435 00:21:27,690 --> 00:21:29,779 outer left hip. 436 00:21:31,590 --> 00:21:33,039 Yes. 437 00:21:35,599 --> 00:21:37,759 And then when you're ready, 438 00:21:37,759 --> 00:21:40,119 cross the left ankle over the right. 439 00:21:40,869 --> 00:21:43,474 Find your Figure-Four Stretch. 440 00:21:47,609 --> 00:21:49,279 Day 29. 441 00:21:49,279 --> 00:21:53,389 So there's one day left, and just to give you a heads up, 442 00:21:53,389 --> 00:21:55,960 Day 30 is a little different. 443 00:21:57,180 --> 00:21:59,260 They all are a little different, 444 00:21:59,260 --> 00:22:02,499 but you're going to be 445 00:22:03,989 --> 00:22:07,029 the main guide tomorrow. 446 00:22:07,029 --> 00:22:10,260 But fear not, I have your back. 447 00:22:10,260 --> 00:22:11,870 Alright, release this. 448 00:22:11,870 --> 00:22:14,720 Point the toes. Sit up nice and tall. 449 00:22:14,720 --> 00:22:16,119 Send the fingertips forward, 450 00:22:16,119 --> 00:22:18,920 and let's find that slow roll down. 451 00:22:18,920 --> 00:22:21,440 So you got to bring the core engagement. 452 00:22:21,440 --> 00:22:23,610 Draw the navel in. 453 00:22:24,530 --> 00:22:27,616 Low abs are engaged all the way down. 454 00:22:29,899 --> 00:22:32,119 And eventually, we release onto the earth. 455 00:22:32,119 --> 00:22:34,619 If you want, hug both knees into the chest. 456 00:22:34,619 --> 00:22:35,709 Take a twist. 457 00:22:35,709 --> 00:22:38,859 If you want, you might take a little Bridge, 458 00:22:38,859 --> 00:22:40,520 so listen to your body. 459 00:22:40,520 --> 00:22:43,870 You might take Happy Baby here. 460 00:22:43,870 --> 00:22:47,519 You might take a hamstring stretch. 461 00:22:49,599 --> 00:22:52,660 If you're unsure, start with the twist. 462 00:22:53,610 --> 00:22:55,899 One of the ones that we've been doing. 463 00:22:59,659 --> 00:23:02,079 And then when you feel satisfied, 464 00:23:02,079 --> 00:23:06,319 meet me with your legs stretched out. 465 00:23:06,319 --> 00:23:08,570 Walk your heels as wide as your yoga mat, 466 00:23:08,570 --> 00:23:11,190 and the arms resting gently at your sides 467 00:23:11,190 --> 00:23:13,292 or somewhere on your body. 468 00:23:15,369 --> 00:23:19,049 Take your time getting there, but when you do, 469 00:23:19,049 --> 00:23:23,089 you might close your eyes. 470 00:23:23,089 --> 00:23:25,103 Take a deep breath in. 471 00:23:26,599 --> 00:23:28,789 And a long, long, long, 472 00:23:28,789 --> 00:23:31,482 sweet, pleasurable breath out. 473 00:23:40,419 --> 00:23:43,199 Draw the hands together, 474 00:23:43,199 --> 00:23:45,949 thumbs to third eye. 475 00:23:45,949 --> 00:23:50,349 What an honor and pure pleasure 476 00:23:50,349 --> 00:23:53,159 it has been to be on this journey with you. 477 00:23:53,979 --> 00:23:55,519 One day more. 478 00:23:56,359 --> 00:23:58,879 I look forward to seeing you tomorrow. 479 00:24:00,379 --> 00:24:02,768 Take a final inhale in together. 480 00:24:04,408 --> 00:24:06,943 And out together. 481 00:24:08,442 --> 00:24:10,112 Great work. 482 00:24:11,913 --> 00:24:14,869 (light music)