- Hi everyone, and
welcome back to Center.

It's Day 29.

We're jumping right in.

Pleasure.

(light music)

Alrighty, let's begin
in a comfortable seat.

Come on down to the 
ground, and right away,

let's begin to rub 
the palms together.

Gently sit up tall.

Tuck your chin slightly.

Find a little reverent bow.

Give yourself 
permission today

to find what feels good.

Give yourself permission
to be yourself fully.

Give yourself 
permission to move

like you love yourself.

Give yourself permission, 
not that you need it,

we're just givin' it,

to really be in the 
present moment.

So, politely putting
your to-do list on hold.

Any worry or anxiety or stress
about something that happened

previously to this moment.

Awesome. Then bring your hands, 
you're gonna bring them

to your heart space, 
palm face down.

Close your eyes, and just feel
the power of your own touch

as you gently lift the 
sternum or your heart center

up to meet your hands.

So rather than resting your
hands on your heart,

lift the heart up 
to your hands.

Inhale in deeply.

As you exhale, 
drop your chin to your chest.

Set a little intention 
for this practice.

It can be anything you like.

Just something 
that will serve you

or that could serve you

in this present 
moment here, Day 29.

Today.

Not yesterday, 
not tomorrow.

Right here, right now.

And if you're searching 
for an intention

and having trouble, 
you're not alone.

Maybe just choose one word.

The first thing that comes 
to mind that feels like

it could serve.

And then

in the spirit of 
today's theme,

today's practice,
consider it already done.

Already so as 
you inhale in,

and exhale to lift the
chin and open the eyes.

Reach the arms all the 
way up and overhead.

Big breath, big stretch here.

Grab the left wrist 
with the right hand,

and slowly tilt to the right.

You can stay here for 
your side body stretch,

or you can release the 
right hand to the ground,

maybe take it a little deeper.

And then bring both arms
all the way up to center.

Grab the right wrist to start,
up and over to the left.

Breathe.

Hips are heavy.

Thigh bones are heavy.

Maybe left hand comes down.

And then bring both arms
all the way up to center.

Imagine you're holding 
a big beach ball

up and over your head.

We're gonna clap the
palms together on three.

Ready? Don't think. 
Just do it.

One, two, three.
(claps)

And then slide them 
down to your heart.

Take a deep breath in.

Sigh it out.

Alright, come forward now onto 
all fours, right into Cat-Cow.

Inhale, drop the belly 
whenever you're ready.

Open the chest.

Exhale, press into your
foundation firmly

to round through the spine.

Draw the navel up, 
chin to chest.

Now moving in your own time.

Finding that extension,

that opening of 
the front body.

And then finding 
that contraction,

that opening of 
the back body.

And then

taking it for a little spin.

Asking yourself,
“What would feel good today?"

And here is my pro tip.

My lovely,

friendly invitation.

If you're ever struggling
kind of what to do on the mat,

don't decide where it ends.

Right?
So we do something, check.

We do something, check.

In this case, just don't 
decide where it ends.

Chances are, soon, 
we're going to Downward Dog,

but we are

paying attention to the 
moments in between here.

You can come on to
the belly for a Cobra.

You can send the hips back.

You can move the torso 
down, around, and up.

Bump the hips 
side to side.

You could send the fingertips
in towards your body

for a stretch through the
wrist and the forearm.

Take three more 
breaths here.

Exploring.

And then keep this going.

Don't decide where it ends.

Make your way, 
in your own time,

to Downward Facing Dog.

That's where we'll meet.

Can have fun with it.

And then when you get there,
don't decide where it ends.

Find what feels good 
in Downward Dog.

You have the vocabulary now.

You know your

action and alignment 
in this posture,

so you can 
play a little bit.

And then don't decide 
where that ends.

You're gonna 
make your way,

your own way, up to

Forward Fold at the 
top of your mat.

And then when you get 
to the Forward Fold,

don't decide where 
that ends.

Relax the weight 
of your head.

Feet firmly rooted.

Grounding.

Toes pointing forward, 
so you can play a little bit.

Breathing, shaking the
head a little yes or no.

Walking the fingertips 
to one side of the mat,

and then the other.

Can say a little prayer 
if that feels good.

You can send some 
love to someone.

You can say a little
affirmation to yourself here.

And then in your own time,
bend your knees,

and begin to 
slowly roll it up,

drawing the navel 
to the spine.

Lift your heart,

lengthen through the 
crown of your head.

Reach behind, 
interlace the fingertips,

and draw the 
knuckles down

as you open up 
through the chest.

Breathe in.

And breathe out to
release the bind.

Inhale, reach the fingertips
all the way up towards the sky.

Wiggle the fingertips 
as you Forward Fold.

Slow and steady here.

Inhale, lift halfway.

Lengthen through the neck.

And exhale to 
soften and fold.

Bend the knees, bring 
your right fingertips

down in front of you.

If you have a block handy,
you can bring the block or

a couple of books or your
big book that you brought

to practice at the
beginning of this journey.

You can grab it
here if you like.

Right fingertips or right palm
on the ground or the block.

We're gonna reach 
the left fingertips

all the way up
towards the sky.

Bend your right knee,
straighten your left leg,

pull up from your 
left hip crease.

Lengthen through the 
crown of your head,

and draw your 
low abs in.

Good. Then release,
bend both knees.

Take it to the other side.

Right fingertips 
all the way up.

Neck long.

Pull up through
the right hip crease.

Left knee is bent.

Draw the low abs in.

Breathe.

And slowly release.

Bring it back to 
Forward Fold.

And then we'll plant the 
palms, step one foot back,

then the other for Plank Pose
or Half Plank, you choose.

Inhale in.

Exhale to stay.

Inhale in again.

And exhale to lower
all the way to the belly.

Inhale for Cobra.

Extending through
the crown of the head.

Exhale to release.

Curl the toes under,

and press up to 
Half Plank or Plank.

Stay here for a breath.

Inhale in deeply.

Exhale completely.

You got it.
Inhale in again.

Exhale to make your way 
to Downward Facing Dog.

Bend one knee here,
then the other.

And when you're ready, 
inhale, look forward.

Exhale, make
your way to the top.

Inhale, halfway lift.

Exhale to soften and bow.

Root to rise here.

Inhale, spread the fingertips.
Ground through the feet.

Reach for the sky.

And Forward Fold 
on the exhale.

Back down we go.

Inhale to lift up halfway.

Exhale to soften and fold.

Bend the knees.

Step or hop it 
back to Plank.

Inhale in here.

Exhale, stay for the breath.

Inhale in again.

And exhale to
lower to the belly. Nice.

Inhale, rise up, Cobra.

Exhale to soften.

Inhale to curl 
the toes under.

And exhale to
press up to Plank.

Quietly whisper to yourself,
“I am strong."

(whispers) "I am strong."

Send the hips
up high and back.

This time anchor through the
left heel as you breathe in.

Lift the right leg up high.

And then slowly
exhale, shift it forward.

Step it all the way up.

Pivot on the back foot,

and we rise up to Warrior II.

Pull the pinkies back.

Inhale in.

Exhale, draw the
navel to the spine.

Excellent. Then we're just 
gonna straighten the front leg.

Keep your focus out in front
of your right fingertips,

and then bend.

Center comes up in
space as you straighten.

Center down in space.

Keep it going, 
nice and slow.

Center moving up and down.

Nice. Then the next time you are

in a bent knee 
position, stay there.

We're gonna bring the left
fingertips all the way around.

Cartwheel to your 
nice low lunge.

Then step the right foot back.
Inhale in.

Exhale, lower to the belly.

Inhale for Cobra.

Exhale to soften and release.

Inhale to curl 
the toes under.

Exhale to press up to
top of a push up here.

Inhale in here.

And exhale takes you
back to Downward Dog.

Anchor through the right heel.

Inhale, lift the
left leg up high.

Exhale, shift it forward 
up into your lunge.

Pivot on the back foot.
We rise up, Warrior II.

Strong footing here.

Find your center.

Draw the navel in.

And then when you're ready,
straightening the front leg,

and then bend.

Keep it going.

Neck is long.

Lots of energy in the fingers.

Strong focus.

Pressing into all four 
corners of the feet.

The next time the 
left knee is bent,

we'll reach the 
right arm up.

Cartwheel it all the way
back to the front of your mat.

Fancy term.

Spread your fingertips.

Step the left toes back.

Inhale in here.

Listen carefully. Exhale, 
turn your heels to the right,

toes to the left.

Stay here with both 
hands on the ground

or option to take 
the left hand

up high for a Side Plank.

Breathe in.

Breathe out.
Bring it back to center.

Take it to the other side.

Again, option to keep that 
right hand on the ground,

or take it all the way up 
for a breath, Side Plank.

And then everyone,
bring it back to Plank.

Inhale.

Exhale, lower to the belly.

Inhale, rise up, Cobra.

And exhale, 
send the hips up and back.

Downward Facing Dog 
or Child's Pose.

Your choice.

Your choice.

Inhale deeply.

Exhale completely.

Lovely. If you're in 
Child's Pose, make your way

slowly to Downward Facing Dog.

In Downward Dog,
anchor through the left heel.

Inhale, lift the
right leg up high.

Exhale, shift it forward.

Step it up.

Pivot on the
back foot, Warrior II.

Once again, strong focus.

This time we're
gonna inhale in.

Exhale, straighten 
the front leg.

Turn the right toes in, and 
right hand is gonna come

down to the earth 
or to a block

for a standing

Wide-Legged Twist.

Breathe in.

Breathe out.

Core draws in.

Breathe in.

Breathe out.

Nice. Then left hand comes down,
right hand goes up.

Take it to the other side.
Breathe in.

Hug the low ribs
in towards the spine.

And out.

Great. Release.

From here, 
come back to that first twist.

Left hand all the way up.

Inhale in.

Exhale, soft bend 
in the knees.

You're gonna rise up,

turn your left toes 
towards the back.

Right toes in, 
and take Warrior II

to the back edge 
of your mat.

So we're facing the
back of the mat now.

Left knee is bent.

Inhale in.

Exhale to release.

Inhale in.

Exhale to straighten 
that front leg,

turn the left toes back in.

Left fingertips come down,
right fingertips go up.

Inhale in.

Exhale, right fingertips 
come down.

Left fingertips go up.

Breathe.

Bring the left hand down.

Bend the knees.

Bring the hands
to the waistline.

Loop the shoulders 
forward, up, and back.

Draw your navel in 
as you slowly

come to rise 
to standing.

Toes are pointing
forward, feet parallel.

Inhale in.

Exhale.

Let it go.

Beautiful.

Send the fingertips out.

Draw your heels in.

Star Pose.
Whoa. (chuckles)

Hold onto your center.

Hug the navel to the spine.

Star Pose.

Inhale in deeply.

Exhale to bend the knees.

Drop the hands to
the tops of the thighs.

We're gonna draw the right
shoulder in towards center

as you turn to look
past your left shoulder.

Breathe deep.

Grounding through the 
feet, feeling that stretch

through the inner thigh, 
the low back, the side waist,

the mid back, 
the shoulder.

Nice, then come 
through to center.

Stay low if you can,

and then take it 
to the other side.

Lovely.
Bring it back to center.

Stay low if you can.

(laughs) You're like,

“I thought this
practice was called pleasure."

"Why are we in this pose?"

Lift the right heel, 
and drop it.

Lift the left heel, 
and drop it.

Just for fun, let's see what
happens if we lift both heels

for three, two, and one.

Lower the heels, 
one last time.

Take up space.

Star Pose.

And then slowly 
bring everything,

reel it all in 
towards center.

Standing, you can now turn

to step to the 
top of your mat.

And then we'll inhale,
reach for the sky.

Exhale, fold all 
the way down.

From here, walk your
feet as wide as your mat.

Let your toes turn out and
spill off the edge of the mat.

Then use your hands,

you can use your block
if you have it handy,

to drop your center 
down in space.

Come into your
version of the squat.

So you can use your
block to sit on here.

That's a good option.

You can bring 
the palms together,

press the elbows wide.

Heels are lifted or lowered.

Everyone, draw your 
shoulder blades together,

and lift your sternum.

Lengthen through
the crown of the head.

Now soften your gaze
down gently past your nose.

Find a focal point
to rest your gaze upon.

Breathe.

And then slowly
release the hands.

Bring them behind you

as you come 
gently to a seat.

Center yourself on your mat.

Bring the hands
behind the thighs.

Shift your weight 
back just a bit.

Keep the chest lifted,
and maybe you lift one toe.

One foot and then the 
other, maybe both feet.

Maybe we send the
fingertips forward.

Inhale.

Exhale, navel to spine.

Maybe you 
straighten the legs.

Breathe in.

Breathe out.

Breathe in.

Breathe out.

Release.

Extend the
left leg out long.

You're gonna grab 
your right ankle

or your right foot 
with your left hand.

A little massage 
to wind it down.

You're gonna now come 
onto your right forearm,

so lean back, like so.

And then we're gonna 
bend this left knee,

and we're gonna use the 
left foot and the forearm

as our stabilizers.

And then we're gonna
move on this outer right hip.

And move.

Guiding it with 
the left hand,

back and forth for a little

massage here on 
the outer hip.

You might rock around.

Find any tight places.

The piriformis.

Kicking that
leg up a little bit.

Nice. Then cross the
right ankle over the left.

Press into the palms
to come back up to center.

Breathe.
Flex the right foot.

And then we'll 
release the right foot,

and we'll do the same 
thing on the other side.

So capture your left foot,

left forearm down 
on the ground.

When you're ready, 
bend the right knee,

and we'll start to 
rock and roll here.

Massaging the left glute,

outer left hip.

Yes.

And then when 
you're ready,

cross the left ankle 
over the right.

Find your Figure-Four Stretch.

Day 29.

So there's one day left, and
just to give you a heads up,

Day 30 is a little different.

They all are a little different,

but you're going to be

the main guide tomorrow.

But fear not, 
I have your back.

Alright, release this.

Point the toes.
Sit up nice and tall.

Send the fingertips forward,

and let's find that 
slow roll down.

So you got to bring
the core engagement.

Draw the navel in.

Low abs are engaged 
all the way down.

And eventually, 
we release onto the earth.

If you want, hug both 
knees into the chest.

Take a twist.

If you want, you might 
take a little Bridge,

so listen to your body.

You might take 
Happy Baby here.

You might take a
hamstring stretch.

If you're unsure,
start with the twist.

One of the ones that 
we've been doing.

And then when 
you feel satisfied,

meet me with your 
legs stretched out.

Walk your heels as 
wide as your yoga mat,

and the arms resting 
gently at your sides

or somewhere on your body.

Take your time getting 
there, but when you do,

you might close your eyes.

Take a deep breath in.

And a long, long, long,

sweet, pleasurable 
breath out.

Draw the hands together,

thumbs to third eye.

What an honor and 
pure pleasure

it has been to be on 
this journey with you.

One day more.

I look forward to
seeing you tomorrow.

Take a final 
inhale in together.

And out together.

Great work.

(light music)