1 00:00:00,220 --> 00:00:01,404 - Hello, my darling friend. 2 00:00:01,404 --> 00:00:02,721 Welcome back to Center. 3 00:00:02,721 --> 00:00:05,309 It's Day 24. Can you believe it? 4 00:00:05,309 --> 00:00:09,710 And the opportunity to explore continues. (snaps) 5 00:00:09,710 --> 00:00:11,260 Let's get started. 6 00:00:11,260 --> 00:00:14,548 (light music) 7 00:00:32,420 --> 00:00:36,881 Alright, let's begin today in Sukhasana, 8 00:00:36,881 --> 00:00:39,371 the cross-legged seat. 9 00:00:41,640 --> 00:00:45,000 Hands can rest gently on the knees. 10 00:00:45,000 --> 00:00:48,879 Palms face up. And let's drop right in. 11 00:00:48,879 --> 00:00:50,039 Tuck the chin. 12 00:00:50,039 --> 00:00:52,719 Close your eyes or soften your gaze. 13 00:00:52,719 --> 00:00:55,285 Take a deep breath in through the nose. 14 00:00:57,240 --> 00:00:59,599 And we're gonna blow it out through the mouth 15 00:00:59,599 --> 00:01:01,349 like you were blowing out birthday candles, 16 00:01:01,349 --> 00:01:03,070 so with pursed lips. 17 00:01:05,200 --> 00:01:07,390 Inhale in again, just like that. 18 00:01:09,280 --> 00:01:11,590 Exhale through pursed lips. 19 00:01:13,000 --> 00:01:15,342 And one more just like that. 20 00:01:18,460 --> 00:01:19,840 Now seal the lips. 21 00:01:19,840 --> 00:01:21,483 Breathe in. 22 00:01:22,799 --> 00:01:24,188 Breathe out. 23 00:01:25,755 --> 00:01:27,300 Breathe with me. In. 24 00:01:29,259 --> 00:01:30,862 Breathe out. 25 00:01:32,110 --> 00:01:34,619 Breathe in, this time hold the breath. 26 00:01:35,739 --> 00:01:38,320 Pause at the top, relax the shoulders. 27 00:01:38,320 --> 00:01:40,000 Relax the skin of the face. 28 00:01:40,000 --> 00:01:42,166 Sit up a little taller, 29 00:01:43,120 --> 00:01:45,290 and empty it all out. 30 00:01:46,576 --> 00:01:48,319 Lovely. Left hand comes to the earth. 31 00:01:48,319 --> 00:01:51,119 Inhale. Right fingertips reach up to the sky, 32 00:01:51,119 --> 00:01:54,639 and then over. Big stretch here. 33 00:01:54,639 --> 00:01:58,309 You can really reach the left hand, 34 00:01:58,309 --> 00:02:00,450 maybe sinking the left elbow 35 00:02:00,450 --> 00:02:04,202 towards the ground. Keep the right hip heavy. 36 00:02:05,640 --> 00:02:07,120 Nice. Then come through center, 37 00:02:07,120 --> 00:02:08,479 and just take it to the other side. 38 00:02:08,479 --> 00:02:12,410 Big breath to find length in the left side body. 39 00:02:12,410 --> 00:02:15,879 And then use your exhale to hug those low ribs in a bit, 40 00:02:15,879 --> 00:02:18,000 and explore the stretch here. 41 00:02:18,000 --> 00:02:19,610 Breathing deep. 42 00:02:23,400 --> 00:02:24,640 And then come back through center. 43 00:02:24,640 --> 00:02:27,100 One more time to each side. 44 00:02:34,599 --> 00:02:36,899 Finishing up here, take it to the other side 45 00:02:36,899 --> 00:02:38,729 if you haven't already. 46 00:02:42,919 --> 00:02:45,560 And then coming back to center. 47 00:02:45,560 --> 00:02:47,670 Palms now face down on the knees. 48 00:02:47,670 --> 00:02:51,719 We're just gonna take the chest forward, around. 49 00:02:51,719 --> 00:02:53,879 Chin to chest as you come back, 50 00:02:53,879 --> 00:02:55,319 and then repeat. 51 00:02:55,319 --> 00:02:57,260 Forward, 52 00:02:57,260 --> 00:02:58,700 around, 53 00:02:58,700 --> 00:03:00,800 back. 54 00:03:00,800 --> 00:03:02,439 Moving in a circle. 55 00:03:02,439 --> 00:03:05,439 Exploring the sensation here. 56 00:03:05,439 --> 00:03:08,779 Exploring movement in the spine, 57 00:03:08,779 --> 00:03:12,120 the shoulders, the hips. 58 00:03:12,120 --> 00:03:14,670 And then reverse the direction. 59 00:03:22,240 --> 00:03:25,360 And then allow this circle to get smaller and smaller 60 00:03:25,360 --> 00:03:28,709 and smaller until you are back all the way. 61 00:03:28,709 --> 00:03:31,579 Spiral in to center. 62 00:03:31,579 --> 00:03:34,210 Head over the heart, heart over the pelvis. 63 00:03:34,210 --> 00:03:36,660 Good. Squeeze the shoulders up to the ears 64 00:03:36,660 --> 00:03:37,747 as you breathe in. 65 00:03:38,781 --> 00:03:40,071 Exhale, let 'em drop. 66 00:03:40,761 --> 00:03:43,414 Twice more. Inhale, squeeze and lift. 67 00:03:44,230 --> 00:03:45,400 Exhale, let 'em drop. 68 00:03:45,400 --> 00:03:46,280 Last time. 69 00:03:46,280 --> 00:03:48,680 Squeeze and lift. Inhale. 70 00:03:48,680 --> 00:03:50,624 Exhale, let it go. 71 00:03:50,624 --> 00:03:53,599 Interlace the fingertips behind your back. 72 00:03:53,599 --> 00:03:55,374 You can square the wrists here. 73 00:03:55,374 --> 00:03:56,734 Aw, Benji. 74 00:03:57,690 --> 00:04:00,190 And we're gonna lift up through the armpit chest. 75 00:04:00,190 --> 00:04:03,079 Imagine you have gills here, 76 00:04:03,079 --> 00:04:04,880 so you're breathing into this area of body. 77 00:04:04,880 --> 00:04:06,470 Whatever that means to you. Just see what happens. 78 00:04:06,470 --> 00:04:07,739 Explore. 79 00:04:09,430 --> 00:04:11,620 Explore that visual. 80 00:04:16,959 --> 00:04:18,959 And then release the bind. 81 00:04:18,959 --> 00:04:20,749 Right hand comes to the left knee. 82 00:04:20,749 --> 00:04:23,178 Inhale. Gentle twist to the left. 83 00:04:24,580 --> 00:04:28,920 Exhale. Stay. Draw the belly in. 84 00:04:28,920 --> 00:04:30,839 Inhale. 85 00:04:30,839 --> 00:04:33,670 Exhale to release. Take it to the other side. 86 00:04:33,670 --> 00:04:35,834 Lengthen through the crown. Breathe in. 87 00:04:37,199 --> 00:04:39,549 Stay. Exhale. Draw the belly in. 88 00:04:41,332 --> 00:04:42,940 Inhale. 89 00:04:43,860 --> 00:04:46,900 Lovely. Exhale back to center. 90 00:04:46,900 --> 00:04:48,329 Extend the legs out long. 91 00:04:48,329 --> 00:04:50,529 You can keep a pretty generous bend in them 92 00:04:50,529 --> 00:04:55,079 or you can straighten with a just slight bend. 93 00:04:55,079 --> 00:04:56,399 So find what feels good here. 94 00:04:56,399 --> 00:04:59,160 Inhale. Reach the arms all the way up and overhead. 95 00:04:59,160 --> 00:05:02,259 Exhale. Draw your navel in and back. 96 00:05:02,259 --> 00:05:03,917 And then we'll take it up and over 97 00:05:03,917 --> 00:05:06,250 into a seated Forward Fold. 98 00:05:06,250 --> 00:05:08,120 Inhale to look forward. 99 00:05:08,120 --> 00:05:09,879 Open up through the chest. 100 00:05:09,879 --> 00:05:11,175 Exhale. 101 00:05:11,175 --> 00:05:14,879 Rounding the upper back body, coming into the fold. 102 00:05:16,739 --> 00:05:20,379 Use this as an opportunity to deepen your breath. 103 00:05:21,759 --> 00:05:24,839 Explore the sensation of your body 104 00:05:30,089 --> 00:05:32,288 in this shape. 105 00:05:42,569 --> 00:05:45,339 Nice, and then slowly release. 106 00:05:45,339 --> 00:05:48,469 We're gonna lean the hands back, just like so. 107 00:05:48,469 --> 00:05:50,909 Then we'll bend one knee, and then the other. 108 00:05:50,909 --> 00:05:53,039 Then we'll send the hips closer to the heels. 109 00:05:53,039 --> 00:05:54,852 You're gonna kick the right foot up. 110 00:05:54,852 --> 00:05:56,587 Cross it over the top of the left thigh. 111 00:05:56,587 --> 00:06:00,999 Now you get to gauge how intense this is by how close 112 00:06:00,999 --> 00:06:04,471 or how far your left heel is. 113 00:06:04,471 --> 00:06:07,989 Then everyone, draw your right knee, right thigh bone 114 00:06:07,989 --> 00:06:09,430 towards the right edge of your mat 115 00:06:09,430 --> 00:06:11,388 and flex your right foot. 116 00:06:13,040 --> 00:06:14,920 You can always walk the hands up a little closer 117 00:06:14,920 --> 00:06:17,087 for a deeper stretch. Breathe in. 118 00:06:18,090 --> 00:06:20,220 Breathe out. 119 00:06:20,220 --> 00:06:22,049 And then slowly release, 120 00:06:22,049 --> 00:06:24,080 and we'll take it to the other side. 121 00:06:24,080 --> 00:06:26,361 Left ankle crosses over. 122 00:06:30,679 --> 00:06:34,429 And again, notice, you can kind of explore the left and 123 00:06:34,429 --> 00:06:36,109 the right side of the body here. 124 00:06:36,109 --> 00:06:38,189 Noticing how they're different. 125 00:06:38,189 --> 00:06:42,240 Moving the hands or the heel forward or back. 126 00:06:49,520 --> 00:06:51,040 Breathe. 127 00:06:56,129 --> 00:06:58,167 And then slowly release. 128 00:06:58,167 --> 00:07:02,580 Cross at the ankles. Come through to all fours. 129 00:07:02,580 --> 00:07:04,729 So bring your chest all the way forward, 130 00:07:04,729 --> 00:07:06,610 then center yourself in the mat. 131 00:07:06,610 --> 00:07:09,859 You're gonna drop the elbows down. 132 00:07:09,859 --> 00:07:12,080 Forearms parallel. 133 00:07:12,080 --> 00:07:14,759 Then we're gonna inhale, drop the belly. Look forward. 134 00:07:14,759 --> 00:07:16,899 Tailbone up towards the sky. 135 00:07:16,899 --> 00:07:18,730 Knees are underneath the hip points. 136 00:07:19,600 --> 00:07:21,670 And then exhale, chin to chest. 137 00:07:21,670 --> 00:07:22,680 Round it through. 138 00:07:22,680 --> 00:07:24,620 Really drawing the muscles 139 00:07:24,620 --> 00:07:27,720 of the low abdominals in and up here. 140 00:07:28,780 --> 00:07:32,160 Feel that stretch through the shoulders, the upper back body. 141 00:07:33,570 --> 00:07:36,129 And then inhale, open up through the chest. 142 00:07:37,919 --> 00:07:40,289 And exhale, rounding through. 143 00:07:41,559 --> 00:07:43,619 Supporting the low back by 144 00:07:43,619 --> 00:07:46,030 engaging the muscles of the core. 145 00:07:46,930 --> 00:07:48,730 Inhale. 146 00:07:48,730 --> 00:07:50,171 Open. 147 00:07:51,420 --> 00:07:54,050 Exhale, round through. 148 00:07:54,990 --> 00:07:56,879 This time as you inhale, open. 149 00:07:56,879 --> 00:07:59,240 Press firmly into the tops of the feet, 150 00:07:59,240 --> 00:08:01,460 and gently tug your elbows back in space 151 00:08:01,460 --> 00:08:03,769 to open up the chest a little more. 152 00:08:04,419 --> 00:08:07,607 Nice, and then round through. Last time. 153 00:08:09,489 --> 00:08:11,480 Great, walk the knees back. 154 00:08:11,480 --> 00:08:13,440 Puppy Posture. 155 00:08:13,440 --> 00:08:16,000 Tailbone to the sky. 156 00:08:16,000 --> 00:08:19,990 Really melting the weight of the heart down. 157 00:08:19,990 --> 00:08:22,000 Opening up through the shoulders. 158 00:08:23,990 --> 00:08:25,680 Now press into your palms. 159 00:08:25,680 --> 00:08:26,880 Dig into your elbows. 160 00:08:26,880 --> 00:08:29,730 Draw the navel up and in as you slide the chest, 161 00:08:29,730 --> 00:08:34,120 the heart, all the way through, coming into Sphinx Pose. 162 00:08:34,120 --> 00:08:35,779 Press firmly through the pubic bone. 163 00:08:35,779 --> 00:08:37,110 Press into the tops of the feet, 164 00:08:37,110 --> 00:08:40,240 and find length through the crown of the head. 165 00:08:41,620 --> 00:08:44,639 Back of the neck, back of the head’s nice and long here, 166 00:08:44,639 --> 00:08:46,849 so not crunched. 167 00:08:46,849 --> 00:08:50,360 And we're tugging the shoulders away from the ears. 168 00:08:52,430 --> 00:08:55,319 Lovely. Then bend your left knee, 169 00:08:55,319 --> 00:08:56,850 and bend your right knee. 170 00:08:56,850 --> 00:08:58,120 Inhale in. 171 00:08:58,120 --> 00:09:01,481 Exhale. Lift your heart, just your heart, a little bit more. 172 00:09:02,939 --> 00:09:05,810 Good, then release the feet back to the mat. 173 00:09:05,810 --> 00:09:08,189 Release the forehead back to the mat, 174 00:09:08,189 --> 00:09:10,780 and press up to all fours. 175 00:09:10,780 --> 00:09:11,759 Lovely. 176 00:09:11,759 --> 00:09:15,240 So you can use a blanket or a towel to pad the knees here. 177 00:09:15,240 --> 00:09:17,919 We're gonna slowly walk the hands back towards the knees, 178 00:09:17,919 --> 00:09:19,039 and then all the way up. 179 00:09:19,039 --> 00:09:20,990 So we're coming on to our knees here. 180 00:09:22,839 --> 00:09:24,699 Great. Loop the shoulders a couple times. 181 00:09:24,699 --> 00:09:27,100 Make sure your knees are underneath your hip points. 182 00:09:27,100 --> 00:09:29,879 Once again, press firmly into the tops of the feet. 183 00:09:29,879 --> 00:09:32,259 Then bring your hands to the waistline. 184 00:09:32,259 --> 00:09:34,960 Draw the elbows back, shoulders together. 185 00:09:34,960 --> 00:09:36,490 Inhale in. 186 00:09:36,490 --> 00:09:38,759 Exhale, connect to your core. 187 00:09:38,759 --> 00:09:40,208 Feel the glutes engage. 188 00:09:40,208 --> 00:09:42,390 And you're just gonna lean back just a hair, 189 00:09:42,390 --> 00:09:45,960 lifting your heart up to the sky. 190 00:09:45,960 --> 00:09:47,840 Lengthening the crown of your head back. 191 00:09:47,840 --> 00:09:49,239 That's it. 192 00:09:49,239 --> 00:09:53,430 If you're feeling any pain at all, lift up off it 193 00:09:53,430 --> 00:09:56,929 and engage the core and the muscles 194 00:09:56,929 --> 00:09:58,719 of your glutes. 195 00:10:01,470 --> 00:10:02,839 Alright, come back to center. 196 00:10:02,839 --> 00:10:04,699 Head over heart, heart over pelvis. 197 00:10:04,699 --> 00:10:08,363 Curl the toes under, and sit it back for a breath. 198 00:10:12,980 --> 00:10:14,410 Good, lift back up. 199 00:10:14,410 --> 00:10:16,279 Press into the tops of the feet. 200 00:10:16,279 --> 00:10:17,240 Inhale in. 201 00:10:17,240 --> 00:10:19,039 Super small move here. 202 00:10:19,039 --> 00:10:21,489 Exhale, navel draws in and up. 203 00:10:21,489 --> 00:10:24,929 Low ribs hug in, so I feel my abs turned on here, 204 00:10:24,929 --> 00:10:26,000 feel my glutes. 205 00:10:26,000 --> 00:10:27,720 And I'm just gonna lean back a hair, 206 00:10:27,720 --> 00:10:29,449 lift the chest. 207 00:10:29,449 --> 00:10:32,130 Lengthen through the crown of the head. 208 00:10:32,130 --> 00:10:35,440 Only go as far that you can still feel 209 00:10:35,440 --> 00:10:38,870 your abdominal wall engaged. 210 00:10:38,870 --> 00:10:41,760 So we're not going too crazy here. 211 00:10:43,689 --> 00:10:45,720 Lovely, then release. 212 00:10:45,720 --> 00:10:48,339 We'll bring the hands back down to the mat. 213 00:10:48,339 --> 00:10:49,720 Send the right heel back. 214 00:10:49,720 --> 00:10:51,480 Left heel back, Plank Pose. 215 00:10:52,470 --> 00:10:53,720 Inhale in here. 216 00:10:53,720 --> 00:10:55,440 Exhale, belly to Cobra 217 00:10:55,440 --> 00:10:57,839 or we're gonna slowly shift forward 218 00:10:57,839 --> 00:10:59,919 into an Upward Facing Dog. 219 00:10:59,919 --> 00:11:02,850 Draw the shoulder blades together, lift your heart. 220 00:11:02,850 --> 00:11:04,480 So find your back bend here. 221 00:11:04,480 --> 00:11:06,809 Find your heart opener. 222 00:11:06,809 --> 00:11:08,120 Cobra or Up Dog. 223 00:11:09,440 --> 00:11:12,240 And then we'll send it to Downward Facing Dog. 224 00:11:12,240 --> 00:11:14,110 Meet me there. 225 00:11:14,110 --> 00:11:16,699 When you get there, take a deep breath in. 226 00:11:18,159 --> 00:11:20,849 And a long, cleansing breath out. 227 00:11:22,860 --> 00:11:24,409 Inhale in. 228 00:11:25,749 --> 00:11:27,719 Long, cleansing breath out. 229 00:11:28,779 --> 00:11:31,514 And last time, just like that. Inhale in. 230 00:11:33,079 --> 00:11:35,454 Long, cleansing breath out. 231 00:11:37,409 --> 00:11:38,796 Nice. 232 00:11:38,796 --> 00:11:40,600 Slowly lower to the knees. 233 00:11:40,600 --> 00:11:43,500 This time, bring them together, really together. 234 00:11:43,500 --> 00:11:45,630 If this isn't a good option for you on the knees, 235 00:11:45,630 --> 00:11:47,679 you can come to a cross-legged seat. 236 00:11:47,679 --> 00:11:49,959 We're just going to repeat a little side body stretch 237 00:11:49,959 --> 00:11:52,300 here to the left. 238 00:11:52,300 --> 00:11:53,459 Inhale in. 239 00:11:54,739 --> 00:11:56,200 Exhale, back to center. 240 00:11:56,200 --> 00:11:58,210 And to the right. 241 00:11:58,210 --> 00:12:00,545 Big breath, big stretch. 242 00:12:02,610 --> 00:12:04,519 And exhale, back to center. 243 00:12:04,519 --> 00:12:05,449 Beautiful. 244 00:12:05,449 --> 00:12:08,559 Come forward, back to Plank Pose. 245 00:12:08,559 --> 00:12:10,119 Breathe in. 246 00:12:10,119 --> 00:12:11,129 Exhale. 247 00:12:11,129 --> 00:12:13,530 Straight to the belly for Cobra 248 00:12:13,530 --> 00:12:16,249 or leaning forward, shifting your weight, 249 00:12:16,249 --> 00:12:17,450 lifting the thighs, 250 00:12:17,450 --> 00:12:20,769 pressing into the tops of the feet, Upward Facing Dog. 251 00:12:20,769 --> 00:12:22,340 Inhale in. 252 00:12:22,340 --> 00:12:23,579 Exhale. 253 00:12:23,579 --> 00:12:26,820 Everyone, meet back, Downward Facing Dog. 254 00:12:31,839 --> 00:12:33,573 Breathe in. 255 00:12:35,019 --> 00:12:36,819 Breathe out. 256 00:12:38,380 --> 00:12:40,519 Breathe in. 257 00:12:40,519 --> 00:12:43,539 Exhale, slowly lower to the knees. 258 00:12:43,539 --> 00:12:45,319 This time, keep them wide again. 259 00:12:45,319 --> 00:12:49,120 Walk the hands all the way back and up the tops of the thighs. 260 00:12:50,380 --> 00:12:52,590 Head over heart, heart over pelvis here. 261 00:12:52,590 --> 00:12:55,040 Hands back on the waist. 262 00:12:55,040 --> 00:12:56,879 Draw the shoulder blades together. 263 00:12:56,879 --> 00:12:59,279 Inhale, lift up from the pelvic floor. 264 00:12:59,279 --> 00:13:01,320 Exhale, reconnect. 265 00:13:01,320 --> 00:13:02,851 Navel draws to spine. 266 00:13:02,851 --> 00:13:05,260 Feel the abdominal wall turn on. 267 00:13:05,260 --> 00:13:06,880 So you're gonna stay working here. 268 00:13:06,880 --> 00:13:08,360 Drawing the shoulder blades together. 269 00:13:08,360 --> 00:13:11,089 Lifting the heart, leaning back just a bit. 270 00:13:11,089 --> 00:13:15,320 Or, second option is to slide the hands to the back, 271 00:13:15,320 --> 00:13:18,949 fingertips press up, and we support the low back 272 00:13:18,949 --> 00:13:22,720 as we lean back. 273 00:13:22,720 --> 00:13:27,200 Palms pressing into the sacrum area. 274 00:13:27,200 --> 00:13:28,519 Feeling that support. 275 00:13:28,519 --> 00:13:32,100 Still feeling that gentle drawing in of the navel. 276 00:13:34,460 --> 00:13:38,759 Fully supported here, muscles of the neck are soft and easy. 277 00:13:38,759 --> 00:13:41,209 Crown of the head extended. 278 00:13:41,209 --> 00:13:43,739 Open up through the chest. 279 00:13:43,739 --> 00:13:45,510 Lift your heart, breathe in. 280 00:13:45,510 --> 00:13:46,600 Exhale. 281 00:13:46,600 --> 00:13:50,869 Draw the navel to the spine to lift it back up to center, 282 00:13:50,869 --> 00:13:54,289 and come to rest on the heels. 283 00:13:54,289 --> 00:13:55,459 Breathe in. 284 00:13:56,529 --> 00:13:59,360 Breathe out, just notice how you feel. 285 00:13:59,360 --> 00:14:02,540 Exploring some new territory here 286 00:14:02,540 --> 00:14:06,375 with a deeper back bend. 287 00:14:07,479 --> 00:14:09,116 Camel. 288 00:14:17,350 --> 00:14:18,530 Alright, come forward. 289 00:14:18,530 --> 00:14:20,311 Take it to Plank. 290 00:14:21,700 --> 00:14:22,819 Inhale in. 291 00:14:22,819 --> 00:14:24,820 Exhale, lower to the belly. 292 00:14:24,820 --> 00:14:27,949 Inhale, Cobra or Up Dog. 293 00:14:27,949 --> 00:14:30,669 Exhale, Downward Facing Dog. 294 00:14:31,859 --> 00:14:34,379 In Down Dog, bend your right knee, 295 00:14:34,379 --> 00:14:38,220 and turn to look underneath your right armpit. 296 00:14:39,840 --> 00:14:41,810 Feel that stretch in your left calf, 297 00:14:41,810 --> 00:14:43,000 and then switch. 298 00:14:43,000 --> 00:14:44,360 Right heel down. 299 00:14:44,360 --> 00:14:45,920 Bend your left knee into center, 300 00:14:45,920 --> 00:14:48,779 and turn to look underneath your left armpit. 301 00:14:55,140 --> 00:14:57,040 Now, both heels down. 302 00:14:57,040 --> 00:14:58,950 Draw your navel in and up. 303 00:14:58,950 --> 00:15:02,279 Think about there being a hurdle 304 00:15:02,279 --> 00:15:03,859 in the middle of your mat horizontally. 305 00:15:03,859 --> 00:15:06,959 You're gonna go up and over the hurdle with your center. 306 00:15:06,959 --> 00:15:10,669 So center's gonna go up as you shift forward into Plank. 307 00:15:10,669 --> 00:15:13,729 Send your gaze a little forward and down, 308 00:15:13,729 --> 00:15:17,759 and then go up and back over the hurdle with your center to 309 00:15:17,759 --> 00:15:19,039 Downward Facing Dog. 310 00:15:19,039 --> 00:15:21,319 Three more times, just like that. 311 00:15:21,319 --> 00:15:24,289 Up and over, rolling through Plank. 312 00:15:25,499 --> 00:15:28,739 And then all the way up and back, Downward Facing Dog. 313 00:15:28,739 --> 00:15:33,159 Play here by really initiating this movement from center. 314 00:15:39,760 --> 00:15:41,850 And the next time you're in Downward Facing Dog, 315 00:15:41,850 --> 00:15:43,840 take a deep breath in. 316 00:15:43,840 --> 00:15:45,359 Exhale, lower the knees. 317 00:15:45,359 --> 00:15:46,650 Keep them hip width apart. 318 00:15:46,650 --> 00:15:49,759 Walk the hands all the way back and up. 319 00:15:49,759 --> 00:15:53,279 And we rise up one last time to explore here, 320 00:15:53,279 --> 00:15:55,359 so bring the hands to the waistline. 321 00:15:55,359 --> 00:15:56,890 Draw the shoulder blades together. 322 00:15:56,890 --> 00:15:58,389 Keep the left hand where it is 323 00:15:58,389 --> 00:16:00,600 and the right hand, you're gonna stay lifted here. 324 00:16:00,600 --> 00:16:02,139 No back bending for now. 325 00:16:02,139 --> 00:16:04,410 You're gonna reach the right hand all the way up, 326 00:16:04,410 --> 00:16:06,160 around, and back. 327 00:16:07,020 --> 00:16:09,200 All the way up, around, and back. 328 00:16:09,200 --> 00:16:12,919 Try to keep the hip points stable here as you work. 329 00:16:14,219 --> 00:16:15,879 And then reverse it. 330 00:16:18,080 --> 00:16:19,639 Breathe. 331 00:16:22,899 --> 00:16:25,609 And then switch, left arm. 332 00:16:27,390 --> 00:16:31,550 Try to keep the hips stable. 333 00:16:37,129 --> 00:16:41,269 So, that means your left hip’s not coming back 334 00:16:41,269 --> 00:16:43,099 with the motion. 335 00:16:44,929 --> 00:16:46,889 And then reverse it. 336 00:16:52,790 --> 00:16:55,210 Then both hands to the waistline. 337 00:16:55,210 --> 00:16:57,460 Bring your awareness to the pelvic floor. 338 00:16:57,460 --> 00:17:01,599 Find that lift, that engagement, that elevator 339 00:17:01,599 --> 00:17:04,140 image of drawing energy up from the pelvic floor, 340 00:17:04,140 --> 00:17:05,320 engaging those muscles. 341 00:17:05,320 --> 00:17:08,230 Let that draw the muscles of the low belly in. 342 00:17:08,230 --> 00:17:10,400 We can stay here, working in this shape. 343 00:17:10,400 --> 00:17:11,760 Just leaning back. 344 00:17:11,760 --> 00:17:13,519 Working with integrity. 345 00:17:13,519 --> 00:17:17,110 Maybe we're ready to bring the palms to the low back again 346 00:17:17,110 --> 00:17:20,680 as we lift the chest, the chin, and start to lean back. 347 00:17:20,680 --> 00:17:22,939 Drawing the shoulder blades together. 348 00:17:22,939 --> 00:17:26,270 Or now, maybe the option to reach one arm all the way back 349 00:17:26,270 --> 00:17:28,800 to the heel. 350 00:17:28,800 --> 00:17:32,870 Maybe the other arm all the way back to the heel. 351 00:17:32,870 --> 00:17:34,409 And we lift the chest. 352 00:17:34,409 --> 00:17:37,599 Everyone, think about sending your hip points forward. 353 00:17:37,599 --> 00:17:40,829 Pressing firmly into the tops of the feet. 354 00:17:40,829 --> 00:17:44,289 Engaging the glutes and the abs here. 355 00:17:44,289 --> 00:17:48,090 Lifting the chest, lifting the chin. 356 00:17:48,090 --> 00:17:49,910 Lengthening through the crown. 357 00:17:52,140 --> 00:17:53,639 Breathe. 358 00:17:55,329 --> 00:17:57,960 Stay with that soft gaze here. 359 00:18:00,206 --> 00:18:02,160 Inhale. To come out of the pose, 360 00:18:02,160 --> 00:18:05,330 bring the hands back to the low back or the waistline. 361 00:18:05,330 --> 00:18:07,279 Draw the navel in on an exhale. 362 00:18:07,279 --> 00:18:08,547 Keep that soft gaze, 363 00:18:08,547 --> 00:18:12,049 that focus forward as you come all the way up. 364 00:18:12,049 --> 00:18:14,040 And then come to sit back gently again, 365 00:18:14,040 --> 00:18:17,584 maintaining that gaze, that soft focus. 366 00:18:18,519 --> 00:18:22,039 Slowly bring your gaze down, 367 00:18:22,039 --> 00:18:23,849 gently past your nose. 368 00:18:23,849 --> 00:18:26,670 Find just a gentle, 369 00:18:26,670 --> 00:18:29,428 almost reverent bow. 370 00:18:31,980 --> 00:18:35,270 Take a second here 371 00:18:35,270 --> 00:18:37,709 to feel 372 00:18:37,709 --> 00:18:40,524 whatever, whatever's coming up. 373 00:18:41,819 --> 00:18:43,889 If you're uncomfortable on the knees, 374 00:18:43,889 --> 00:18:46,850 if you haven't already, you might shift to 375 00:18:46,850 --> 00:18:49,523 a comfortable seat of your choice. 376 00:18:53,479 --> 00:18:55,599 Just capturing this moment of presence. 377 00:18:55,599 --> 00:18:57,424 Noticing how you feel. 378 00:19:01,650 --> 00:19:06,530 Alright, now let's gently shift to the buttocks. 379 00:19:06,530 --> 00:19:07,709 Come to Sadasana. 380 00:19:07,709 --> 00:19:10,929 You're gonna bring the left heel in, right heel in. 381 00:19:10,929 --> 00:19:12,659 And just walk the hands out, 382 00:19:12,659 --> 00:19:16,929 should feel this nice, yummy stretch in the low back here. 383 00:19:16,929 --> 00:19:18,429 If this isn't right for your body, 384 00:19:18,429 --> 00:19:20,799 you can try a seated Forward Fold. 385 00:19:22,449 --> 00:19:26,160 Maybe find some soft, easy movement here that feels good. 386 00:19:27,590 --> 00:19:31,160 As we start to wrap this up, draw your attention inward. 387 00:19:31,160 --> 00:19:33,251 Keep an active breath. 388 00:19:37,718 --> 00:19:40,611 Really reach your sits bones to the ground to find 389 00:19:40,611 --> 00:19:44,989 that nice, juicy release in the low back. 390 00:19:49,559 --> 00:19:51,619 And then walk the hands up. 391 00:19:51,619 --> 00:19:53,289 Switch legs. 392 00:19:53,289 --> 00:19:55,780 Right heel in, left leg to follow. 393 00:19:55,780 --> 00:19:57,989 Same thing. 394 00:19:57,989 --> 00:20:00,589 Nice active breath. 395 00:20:00,589 --> 00:20:03,169 Notice where your thoughts are going here. 396 00:20:03,169 --> 00:20:06,240 Find any soft, easy movement that feels good. 397 00:20:07,999 --> 00:20:11,319 And keep returning back to the sound of your breath. 398 00:20:20,240 --> 00:20:22,741 With the eyes closed or 399 00:20:22,741 --> 00:20:26,199 practicing this soft gaze. 400 00:20:26,199 --> 00:20:27,830 Slowly, bring it back up, 401 00:20:27,830 --> 00:20:31,440 and bring the hands together at the heart space. 402 00:20:31,440 --> 00:20:33,952 Lengthen through the crown. 403 00:20:37,509 --> 00:20:40,658 Just take a moment to 404 00:20:40,658 --> 00:20:44,959 pay some damn respect 405 00:20:44,959 --> 00:20:46,774 to you. 406 00:20:50,160 --> 00:20:52,270 The hardest part is showing up, 407 00:20:52,270 --> 00:20:55,831 and yet, here we are once again. 408 00:20:57,020 --> 00:20:59,230 And we're gonna do it again tomorrow. 409 00:21:04,499 --> 00:21:08,864 And we're all coming to this with a different “Why”. 410 00:21:08,864 --> 00:21:12,069 You don't have to know your “Why”, but just remember that. 411 00:21:12,069 --> 00:21:15,460 And maybe take the time, 412 00:21:15,460 --> 00:21:18,969 especially in this last leg of the journey, 413 00:21:18,969 --> 00:21:21,817 to explore that. 414 00:21:24,649 --> 00:21:27,510 I love you so much. Take a deep breath in. 415 00:21:28,503 --> 00:21:31,739 And let's all exhale to bow the head to the heart. 416 00:21:33,637 --> 00:21:36,594 That's it for today. I'll see you tomorrow. 417 00:21:38,666 --> 00:21:42,105 (light music)