WEBVTT

00:00:00.200 --> 00:00:02.359
- Hi everyone,
welcome back to Center.

00:00:02.359 --> 00:00:04.480
It's Day 26.

00:00:04.480 --> 00:00:06.000
Connect.

00:00:06.000 --> 00:00:07.861
Let's get started.

00:00:09.729 --> 00:00:12.608
(light music)

00:00:30.310 --> 00:00:33.840
Alright, let's begin today with
a hug of the knees into the

00:00:33.840 --> 00:00:36.799
chest on your back.

00:00:36.799 --> 00:00:39.560
So come on down.

00:00:39.560 --> 00:00:43.920
And let's just massage the low
back here to start by rocking

00:00:43.920 --> 00:00:47.200
a little gently.

00:00:47.200 --> 00:00:48.320
Side to side.

00:00:50.132 --> 00:00:51.920
Take a deep breath in

00:00:51.920 --> 00:00:55.160
and as you exhale,

00:00:55.160 --> 00:00:58.200
relax your shoulders 
and just land here

00:00:58.200 --> 00:01:00.316
in the moment.

00:01:03.280 --> 00:01:07.599
Maybe drawing
circles with the knees.

00:01:07.599 --> 00:01:12.799
Maybe you find a little spot
on the left side or the right

00:01:12.799 --> 00:01:15.567
side to massage.

00:01:19.200 --> 00:01:24.280
Close your eyes if you like
here and start to connect to

00:01:24.280 --> 00:01:28.120
your breath consciously.

00:01:28.120 --> 00:01:32.319
So moving from an 
unconscious breath pattern

00:01:33.341 --> 00:01:36.740
to a more conscious breath,

00:01:36.740 --> 00:01:39.257
(clears throat) excuse me,
breath pattern.

00:01:39.960 --> 00:01:41.562
Breakfast pattern.

00:01:45.159 --> 00:01:49.719
As we continue to play around
with our movement patterns,

00:01:49.719 --> 00:01:54.530
just remember that as long
as you're showing up here

00:01:54.530 --> 00:01:58.599
and consciously connecting to
the breath, you're doing great.

00:01:58.599 --> 00:02:04.027
You're getting value 
in your practice

00:02:04.027 --> 00:02:07.217
is sure to impact your life.

00:02:09.159 --> 00:02:13.280
So we're gonna
continue to play here.

00:02:13.280 --> 00:02:17.719
Day 26 through Day 30 keep an
open mind and just remember as

00:02:17.719 --> 00:02:21.176
long as you're coming here 
to connect to your breath,

00:02:21.176 --> 00:02:22.659
you're doing it right.

00:02:24.921 --> 00:02:26.000
Alright.

00:02:26.000 --> 00:02:28.639
From here you have options:
You can bring the hands to the

00:02:28.639 --> 00:02:32.199
backs of the thighs, massage
up and down the length of the

00:02:32.199 --> 00:02:35.439
spine by rocking and rolling
up or you can turn to one

00:02:35.439 --> 00:02:38.749
side, fetal position
and press up from there.

00:02:38.749 --> 00:02:42.373
We're gonna come 
to a cross-legged seat,

00:02:42.373 --> 00:02:44.520
sit up nice and tall.

00:02:44.520 --> 00:02:47.793
Lift the hips, if you like,
as always.

00:02:49.479 --> 00:02:54.000
And just take a second here
to sit up tall and connect to

00:02:54.000 --> 00:02:56.639
what you say, Adriene?
Well, your breath.

00:02:56.639 --> 00:03:01.680
Once again, yourself,
your heart's song and if it's

00:03:01.680 --> 00:03:05.620
helpful to do that 
with the eyes closed,

00:03:05.620 --> 00:03:09.120
just turning our 
attention inward,

00:03:09.120 --> 00:03:13.455
connecting to the now.

00:03:16.759 --> 00:03:18.810
You may close your eyes.

00:03:18.810 --> 00:03:23.319
You may start to 
elongate your inhalations.

00:03:23.319 --> 00:03:26.435
Elongate your exhalations.

00:03:31.520 --> 00:03:35.280
And bring your hands to your
shins or to your ankles here.

00:03:35.280 --> 00:03:37.439
Peek at me if you need to.

00:03:37.439 --> 00:03:42.120
And we're gonna inhale,
lift the chest, lift the chin.

00:03:42.120 --> 00:03:46.240
Exhale, round the spine,
drop the chin to your chest.

00:03:46.240 --> 00:03:49.199
So this is not an unfamiliar
move, but today we're gonna do

00:03:49.199 --> 00:03:54.059
it with breath at a faster
pace than we've done before.

00:03:54.059 --> 00:03:56.400
So it's going to be 
an inhale to little lift,

00:03:56.400 --> 00:03:59.680
tilting the pelvis, 
exhale to drop.

00:03:59.680 --> 00:04:01.499
Inhale, lift.

00:04:01.499 --> 00:04:03.319
Exhale, drop.

00:04:03.319 --> 00:04:04.979
Inhale, lift.

00:04:04.979 --> 00:04:06.049
Exhale, drop.

00:04:06.049 --> 00:04:07.348
Keep it going.

00:04:14.479 --> 00:04:19.223
Now you keep going, establish
a rhythm that works for you.

00:04:19.223 --> 00:04:22.029
If you feel a little cramped
in the shoulder area,

00:04:22.029 --> 00:04:24.749
you can adjust the hands,

00:04:24.749 --> 00:04:27.639
but you want to keep 
them firmly rooted

00:04:27.639 --> 00:04:31.920
somewhere on the front of
your legs, front of your body.

00:04:31.920 --> 00:04:34.670
Now remember your gaze,

00:04:34.670 --> 00:04:38.168
connect to that focus, 
that soft focus.

00:04:39.778 --> 00:04:42.685
Keep your shoulders relaxed.

00:04:49.492 --> 00:04:52.759
Maybe you pick up the pace for
these last few moments here.

00:04:54.839 --> 00:04:58.239
Drawing your navel to
your spine, feeling that sharp,

00:04:58.239 --> 00:05:01.989
quick, powerful connect 
as you breathe out.

00:05:09.405 --> 00:05:14.759
And then inhale, release the
breath, sit up nice and tall.

00:05:14.759 --> 00:05:17.229
Take a gentle 
twist to the right.

00:05:19.427 --> 00:05:21.810
And through center 
and to the left.

00:05:24.160 --> 00:05:27.680
And through center, hands on
the knees, just a couple slow

00:05:27.680 --> 00:05:31.180
circles with the nose,
checking in with the neck.

00:05:35.177 --> 00:05:37.678
Then reversing your circle.

00:05:42.560 --> 00:05:44.019
And then bring the 
head over the heart,

00:05:44.019 --> 00:05:46.601
heart over the pelvis, 
bring the palms together.

00:05:46.601 --> 00:05:49.600
Find a soft gaze or 
you can close your eyes.

00:05:49.600 --> 00:05:53.120
Take a deep breath in here.

00:05:53.120 --> 00:05:56.649
As you exhale, 
relax the shoulders,

00:05:58.969 --> 00:06:02.379
and on this day of

00:06:02.379 --> 00:06:05.449
celebrating the connection,

00:06:05.449 --> 00:06:08.209
the connections that we find

00:06:08.209 --> 00:06:11.918
when we show up for ourselves

00:06:13.477 --> 00:06:16.553
may also ask,

00:06:18.094 --> 00:06:21.517
where do you feel drawn?

00:06:23.800 --> 00:06:26.160
What sparks joy?

00:06:27.740 --> 00:06:31.940
So we find these physical
manifestations of connection

00:06:31.940 --> 00:06:35.650
on the mat, and they help us,

00:06:35.650 --> 00:06:37.915
they empower us

00:06:39.254 --> 00:06:41.519
to find what feels good really,

00:06:41.519 --> 00:06:47.140
to feel and notice when 
we are pulled by something,

00:06:50.201 --> 00:06:54.523
and to follow that pull, 
to be brave,

00:06:54.523 --> 00:06:57.747
and to listen to our truth.

00:07:00.223 --> 00:07:02.120
It's kind of a lot to
contemplate in this moment,

00:07:02.120 --> 00:07:05.330
but just let it kind of
wash over you, and as we move

00:07:05.330 --> 00:07:09.878
throughout the 
last leg of this journey,

00:07:09.878 --> 00:07:13.079
keep that in mind.
What sparks your interest?

00:07:14.492 --> 00:07:15.560
What feels good?

00:07:15.560 --> 00:07:19.299
What are you feeling connected
to and into right now?

00:07:21.275 --> 00:07:23.899
Alright, and release the
fingertips, open your eyes.

00:07:23.899 --> 00:07:26.219
Inhale, lift your knuckles
to your chin, you're just gonna

00:07:26.219 --> 00:07:29.879
lift the elbows up,
take a deep breath in.

00:07:29.879 --> 00:07:33.360
And on a long breath out,
you're gonna draw the palms

00:07:33.360 --> 00:07:35.889
forward, chin parallel 
to the earth again,

00:07:35.889 --> 00:07:37.759
and inhale, reach for the sky.

00:07:39.179 --> 00:07:41.959
And exhale, come
forward onto all fours.

00:07:43.100 --> 00:07:44.212
Nice.

00:07:44.212 --> 00:07:46.937
Walk it to
Downward Facing Dog.

00:07:50.800 --> 00:07:54.458
Hips up high, heart melts back,

00:07:55.679 --> 00:07:58.330
listening to the sound 
of your breath here.

00:07:58.330 --> 00:08:01.240
Bend one knee.

00:08:01.240 --> 00:08:03.219
And then the other.

00:08:06.189 --> 00:08:10.116
And then cross one foot in
front of the other and repeat

00:08:10.116 --> 00:08:12.689
until you've made 
it all the way

00:08:12.689 --> 00:08:15.839
to the tippy top of your mat.

00:08:15.839 --> 00:08:20.849
Feet hip width apart or 
flush together, you choose.

00:08:20.849 --> 00:08:22.460
Toes pointing forward.

00:08:22.460 --> 00:08:27.268
Inhale in, exhale to relax 
the weight of your head.

00:08:27.268 --> 00:08:29.960
Bend your knees generously.

00:08:33.160 --> 00:08:38.120
And feel that lovely
stretch in the low back.

00:08:40.625 --> 00:08:43.802
Root firmly through all 
four corners of the feet.

00:08:45.497 --> 00:08:48.249
Feel that 
connection to the earth.

00:08:52.755 --> 00:08:56.799
Mmm, and then slowly bend the
knees more to drop the hips,

00:08:56.799 --> 00:08:59.280
engage your core 
to support the low back,

00:08:59.280 --> 00:09:01.120
and roll it up to Mountain.

00:09:04.621 --> 00:09:08.255
Enjoy the ride all the way up.

00:09:09.371 --> 00:09:10.740
And when you land,

00:09:10.740 --> 00:09:13.359
stand up nice and tall,
observe your breath.

00:09:17.386 --> 00:09:19.679
Inhale, reach the
fingertips up high.

00:09:20.989 --> 00:09:24.980
Exhale, slow, Forward
Fold all the way down.

00:09:25.761 --> 00:09:27.985
Inhale, halfway lift, 
your version,

00:09:27.985 --> 00:09:30.739
pick a variation 
that feels good.

00:09:30.739 --> 00:09:34.064
And then exhale,
soften, and fold.

00:09:34.064 --> 00:09:37.492
Fingertips to the mat, 
step the left foot back.

00:09:37.492 --> 00:09:39.419
Lower the left knee 
to the ground.

00:09:39.419 --> 00:09:41.639
Inhale, sweep the 
arms all the way up

00:09:41.639 --> 00:09:44.000
and overhead, 
big breath, big stretch.

00:09:44.000 --> 00:09:46.810
Exhale, bring it
all the way back down.

00:09:46.810 --> 00:09:51.080
Lift the back knee, step the
right foot back, Plank Pose.

00:09:51.080 --> 00:09:52.148
Inhale in.

00:09:52.148 --> 00:09:55.120
Exhale slowly
lower to the knees.

00:09:55.120 --> 00:09:59.259
Lift the toes and the ankles,
you're in a Half Plank here.

00:09:59.259 --> 00:10:01.450
Lengthen through 
the crown of the head,

00:10:01.450 --> 00:10:06.040
and if your tailbone's 
coming out here, hug it in.

00:10:06.040 --> 00:10:09.720
Think about drawing your hip
points up towards your chest,

00:10:09.720 --> 00:10:12.960
so there's a
connection to your core here.

00:10:12.960 --> 00:10:14.350
When you think 
you've got it, inhale,

00:10:14.350 --> 00:10:16.999
look forward just half an inch.

00:10:16.999 --> 00:10:20.619
And then exhale,
bend the elbows halfway.

00:10:20.619 --> 00:10:23.320
Good, press it back up, inhale.

00:10:23.320 --> 00:10:26.345
Exhale, bend
the elbows halfway.

00:10:26.345 --> 00:10:28.080
Inhale, press it up.

00:10:28.080 --> 00:10:31.080
Exhale, bend the elbows halfway,
hug them in slightly,

00:10:31.080 --> 00:10:33.750
hold here for one breath.
You got it.

00:10:33.750 --> 00:10:36.379
And then slowly
release all the way down.

00:10:36.379 --> 00:10:37.120
Beautiful.

00:10:37.120 --> 00:10:40.540
On your next breath in, 
rise up, Cobra.

00:10:43.164 --> 00:10:46.418
And then exhale, soften 
and release everything down,

00:10:46.418 --> 00:10:51.283
curl the toes under, 
press up to Plank or all fours,

00:10:51.283 --> 00:10:53.459
And then send the 
hips up high and back,

00:10:53.459 --> 00:10:55.722
Downward Facing Dog.

00:10:55.722 --> 00:10:59.360
Bend one knee,
and then the other.

00:11:00.940 --> 00:11:04.480
And then cross one 
foot in front of the other.

00:11:04.480 --> 00:11:06.730
Make your way 
to the top of your mat.

00:11:08.120 --> 00:11:11.481
Inhale, halfway lift 
when you get there.

00:11:11.481 --> 00:11:13.080
Exhale to soften and fold.

00:11:13.080 --> 00:11:16.279
Root to rise here, inhale,
bend the knees, reach for the sky.

00:11:16.279 --> 00:11:18.240
Big breath, big stretch.

00:11:18.240 --> 00:11:22.036
And exhale, make it all the
way back down, into the fold.

00:11:22.036 --> 00:11:24.759
Inhale, 
halfway lift, long neck.

00:11:24.759 --> 00:11:26.600
Exhale, soften and bow.

00:11:26.600 --> 00:11:29.440
Step the right foot back, 
lower the right knee.

00:11:30.549 --> 00:11:34.510
When you're ready, inhale,
sweep the arms all the way up.

00:11:34.510 --> 00:11:37.169
Big breath, big stretch here.

00:11:37.169 --> 00:11:39.200
And exhale all
the way back down.

00:11:39.200 --> 00:11:41.710
Lift the right knee, 
step the left toes back,

00:11:41.710 --> 00:11:42.720
Plank Pose.

00:11:42.720 --> 00:11:45.720
Inhale in, exhale,
slowly lower to the knees.

00:11:45.720 --> 00:11:50.510
Alright, three push-ups here,
lengthen through the crown.

00:11:50.510 --> 00:11:53.879
Find that connection
to the low abs, inhale in.

00:11:53.879 --> 00:11:57.000
Exhale, bend
the elbows halfway.

00:11:57.000 --> 00:11:59.979
Inhale, press up,
keep it slow and controlled.

00:11:59.979 --> 00:12:02.936
Exhale, bend halfway, lift.

00:12:02.936 --> 00:12:05.040
And one more time.
You got this.

00:12:05.040 --> 00:12:07.129
Pause, hold here.

00:12:07.129 --> 00:12:09.280
And then lower all 
the way down. Beautiful.

00:12:09.280 --> 00:12:12.669
On your next inhale, 
rise up, Cobra.

00:12:12.669 --> 00:12:14.559
Exhale, soften and release.

00:12:14.559 --> 00:12:18.740
Press up through Plank or all
fours, and then send the hips

00:12:18.740 --> 00:12:22.459
up high and back,
Downward Facing Down.

00:12:22.459 --> 00:12:24.039
Beautiful, bend the knees.

00:12:24.039 --> 00:12:25.710
Inhale, look forward.

00:12:25.710 --> 00:12:27.460
Exhale to make
your way to the top.

00:12:27.460 --> 00:12:30.196
Feet together
or hip width apart.

00:12:31.477 --> 00:12:33.995
Inhale, halfway lift.

00:12:33.995 --> 00:12:35.519
Exhale to soften and fold.

00:12:35.519 --> 00:12:37.685
Root to rise here, 
bend the knees,

00:12:37.685 --> 00:12:39.080
Inhale, ground 
through the feet.

00:12:39.080 --> 00:12:41.480
Reach, reach,
reach, breathe in.

00:12:41.480 --> 00:12:44.679
Exhale hands to the heart.

00:12:45.619 --> 00:12:48.889
Pause,
reconnect to your breath.

00:12:55.743 --> 00:12:58.962
Inhale, reach for the sky,
here we go.

00:12:58.962 --> 00:13:01.854
Exhale, Forward Fold.

00:13:01.854 --> 00:13:05.111
Inhale, halfway lift. 
Find something new.

00:13:05.111 --> 00:13:07.884
Exhale, soften and fold.

00:13:07.884 --> 00:13:08.600
Beautiful.

00:13:08.600 --> 00:13:12.720
Step the left foot back, this
time pivot on the back foot,

00:13:12.720 --> 00:13:18.089
bend your front knee and rise
up for a strong Warrior II.

00:13:18.089 --> 00:13:21.679
Strong and connected 
through your feet.

00:13:21.679 --> 00:13:26.390
So feel this connection, feet
to earth and then draw all the

00:13:26.390 --> 00:13:30.000
energy up from there,
connecting from the foundation.

00:13:31.781 --> 00:13:35.600
Always starting the foundation
and working your way up.

00:13:35.600 --> 00:13:38.630
Draw the navel in and up, 
relax the shoulders.

00:13:38.630 --> 00:13:42.049
Inhale in, keep the front
knee bent, right fingertips are

00:13:42.049 --> 00:13:44.564
gonna reach up and back.

00:13:44.564 --> 00:13:45.969
Now if you ever 
need to modify this

00:13:45.969 --> 00:13:48.759
you can straighten that
front leg but try to keep it

00:13:48.759 --> 00:13:51.358
bent today for this pattern.

00:13:51.358 --> 00:13:52.440
Inhale in.

00:13:52.440 --> 00:13:54.282
Exhale, navel draws in,

00:13:54.282 --> 00:13:56.962
we're gonna round 
the shoulders forward.

00:13:56.962 --> 00:13:59.589
Slowly make our way 
to Extended Side Angle.

00:13:59.589 --> 00:14:02.679
We've been here before, option
to reach the fingertips up and

00:14:02.679 --> 00:14:06.360
overhead or if you 
need a little more space,

00:14:06.360 --> 00:14:08.890
you can send the left 
fingertips up towards the sky,

00:14:08.890 --> 00:14:11.393
stacking the shoulders.

00:14:11.393 --> 00:14:14.759
Now come back to Warrior II,
strong bend in the front knee.

00:14:15.830 --> 00:14:17.120
We're gonna make that a loop.

00:14:17.120 --> 00:14:20.710
Staying connected in
the feet moving from center.

00:14:20.710 --> 00:14:24.627
Here we go, sending the
right fingertips up, breathe.

00:14:24.627 --> 00:14:28.079
Exhale to take it
around and through.

00:14:28.079 --> 00:14:30.339
Stay connected in 
the feet as you take it to

00:14:30.339 --> 00:14:33.270
Extended Side Angle, 
your version.

00:14:33.270 --> 00:14:36.476
And then all the
way back to Warrior II.

00:14:36.476 --> 00:14:40.840
Keep it moving, find a breath
pattern here that serves.

00:14:40.840 --> 00:14:42.274
Move nice and slow.

00:14:42.274 --> 00:14:44.331
See if this movement

00:14:44.331 --> 00:14:48.759
can come from center.

00:14:48.759 --> 00:14:50.679
Keeping the legs strong.

00:14:59.965 --> 00:15:04.120
Playing with 
your focus here, your gaze.

00:15:07.139 --> 00:15:10.627
And wherever you are,
let's do one more loop.

00:15:11.713 --> 00:15:14.630
And then meet in 
that Extended Side Angle.

00:15:16.674 --> 00:15:19.240
Beautiful.
Take a deep breath in.

00:15:19.240 --> 00:15:21.520
A long breath out.

00:15:21.520 --> 00:15:24.620
Then slowly bring the 
left hand down to the earth.

00:15:24.620 --> 00:15:26.679
Keep that front knee bent. 
You got this.

00:15:26.679 --> 00:15:28.879
Big twist, 
right fingertips to the sky.

00:15:28.879 --> 00:15:31.179
Inhale in deeply.

00:15:31.179 --> 00:15:32.519
And exhale completely.

00:15:32.519 --> 00:15:35.679
Bring the right hand down,
step the right toes back.

00:15:35.679 --> 00:15:39.159
Option to keep the right
heel lifted if you like as you

00:15:39.159 --> 00:15:41.919
slowly lower down to the belly.

00:15:41.919 --> 00:15:44.519
Hi buddy.
Inhale, lift up Cobra.

00:15:46.059 --> 00:15:48.820
Exhale to soften and fold.

00:15:48.820 --> 00:15:53.270
Curl the toes under, press up
to full Plank or all fours.

00:15:53.270 --> 00:15:56.440
And then send the hips up high
and back, Downward Facing Dog.

00:15:58.377 --> 00:16:00.759
Good. Bend the knees,
inhale, look forward.

00:16:00.759 --> 00:16:02.320
Exhale, make
your way to the top.

00:16:03.650 --> 00:16:05.887
Inhale, halfway lift.

00:16:05.887 --> 00:16:08.200
Exhale to soften and fold.

00:16:08.200 --> 00:16:11.360
Root to rise here, inhale,
reach for the sky.

00:16:12.823 --> 00:16:16.279
And exhale, Forward Fold 
all the way back down.

00:16:18.027 --> 00:16:19.770
Inhale, halfway lift.

00:16:20.731 --> 00:16:23.100
Exhale, soften and bow.

00:16:23.100 --> 00:16:26.443
Step the right foot back, 
pivot on that right heel,

00:16:26.443 --> 00:16:30.559
bend your left knee deeply,
rise up strong, Warrior II.

00:16:32.154 --> 00:16:36.119
So find the connection, 
find your footing.

00:16:39.766 --> 00:16:43.280
And from a place 
of connect, we'll move.

00:16:43.280 --> 00:16:45.799
Left fingertips reach up, 
keep the front knee bent.

00:16:46.909 --> 00:16:49.099
Then they reach back.

00:16:49.099 --> 00:16:52.709
Then forward into 
that Extended Side Angle.

00:16:52.709 --> 00:16:55.650
Right fingertips reaching
beyond the crown of the head

00:16:55.650 --> 00:16:57.059
or stacking the shoulders

00:16:57.059 --> 00:16:59.740
and reaching all the 
way up towards the sky.

00:16:59.740 --> 00:17:02.840
Let's continue
up to Warrior II.

00:17:03.738 --> 00:17:06.802
Reach it back. 
Deep bend in the front knee.

00:17:07.913 --> 00:17:11.400
All the way through from
center, Extended Side Angle.

00:17:11.400 --> 00:17:12.666
Keep it going.

00:17:20.660 --> 00:17:23.019
Slow and controlled movement.

00:17:26.161 --> 00:17:28.299
Abs are connected.

00:17:29.971 --> 00:17:32.550
Re-establish the bend 
in the front knee.

00:17:37.803 --> 00:17:40.099
How is your focus?

00:17:44.326 --> 00:17:46.119
Let's do one more round.

00:17:48.360 --> 00:17:52.559
And meet me in Extended
Side Angle, your version.

00:17:52.559 --> 00:17:54.390
Press firmly
into that back foot.

00:17:54.390 --> 00:17:57.195
Inhale. Exhale, 
pivot on the back foot,

00:17:57.195 --> 00:17:59.410
come back down to your lunge.

00:17:59.410 --> 00:18:01.576
We'll take the twist 
to the other side.

00:18:01.576 --> 00:18:03.079
Left fingertips to the sky.

00:18:03.079 --> 00:18:05.959
Peel the left hip crease back.

00:18:05.959 --> 00:18:07.920
And then bring it
all the way back down.

00:18:07.920 --> 00:18:10.759
Great. Plant the palms
step the left toes back.

00:18:10.759 --> 00:18:12.160
Inhale in here.

00:18:12.160 --> 00:18:14.200
Exhale, belly to Cobra or

00:18:14.200 --> 00:18:17.319
Chaturanga to 
Upward Facing Dog, your version.

00:18:17.319 --> 00:18:20.749
Find a heart opener here.
Breathe in.

00:18:20.749 --> 00:18:26.229
And then slowly make your way
back to Extended Child's Pose.

00:18:26.229 --> 00:18:27.729
If you want to sneak in a
Downward Dog there,

00:18:27.729 --> 00:18:29.989
you are welcome to.

00:18:31.409 --> 00:18:35.499
Let's meet in Child's Pose.

00:18:36.852 --> 00:18:38.640
Or you can come into a

00:18:38.640 --> 00:18:42.150
comfortable cross-legged seat.

00:18:44.049 --> 00:18:46.039
Somewhere where you can close

00:18:46.039 --> 00:18:51.536
your eyes and connect,

00:18:51.536 --> 00:18:56.860
reconnect to what matters most.

00:19:12.071 --> 00:19:17.077
And then on this next transition
see if you can connect to a

00:19:17.077 --> 00:19:21.784
soft water-like sensation.

00:19:21.784 --> 00:19:27.021
Find a fluidity, 
maybe even a femininity,

00:19:27.021 --> 00:19:30.600
whatever that means for you,

00:19:30.600 --> 00:19:33.469
as you transition to seated.

00:19:33.469 --> 00:19:37.120
So it's just slow there's
just kind of a softness to it

00:19:37.120 --> 00:19:41.830
rather than like tossing
yourself around on the mat.

00:19:41.830 --> 00:19:43.359
And then we'll
zip the legs together.

00:19:43.359 --> 00:19:46.119
We'll draw them together, 
point the toes.

00:19:46.119 --> 00:19:49.559
And let's take these kind
of zombie arms today just to

00:19:49.559 --> 00:19:52.950
stretch the forearms, a little
connection there as you draw

00:19:52.950 --> 00:19:55.319
the shoulder blades together
you're gonna reach the wrists

00:19:55.319 --> 00:19:57.119
forward as you
slowly roll down.

00:19:57.119 --> 00:19:59.220
Find that C-curve.

00:20:00.419 --> 00:20:02.940
Recruit the abs.
Deep connection.

00:20:02.940 --> 00:20:04.957
Slow and steady.

00:20:04.957 --> 00:20:08.429
And when you feel 
your back drop to the mat,

00:20:08.429 --> 00:20:10.039
don't give up.
Try to maintain that

00:20:10.039 --> 00:20:13.570
core connection and roll through

00:20:13.570 --> 00:20:16.970
the upper back nice and slow.

00:20:16.970 --> 00:20:19.200
Eventually the shoulders relax.

00:20:19.200 --> 00:20:21.796
The weight of the head 
relaxes into the earth.

00:20:21.796 --> 00:20:25.025
We'll hug the right knee 
up and into the chest.

00:20:25.025 --> 00:20:28.119
You're gonna shift your hips
to the right and then take that

00:20:28.119 --> 00:20:31.240
right knee over to
the left into your twist.

00:20:31.240 --> 00:20:33.286
Breathe in.

00:20:33.286 --> 00:20:35.640
Turn on your 
right shoulder, right ear.

00:20:37.082 --> 00:20:38.681
Breathe out.

00:20:43.560 --> 00:20:46.418
And then slowly 
melt it back to center

00:20:46.418 --> 00:20:48.819
and we'll switch 
to the other side.

00:20:50.764 --> 00:20:54.220
Hug the left knee in,
send those hips to the left.

00:20:54.220 --> 00:20:56.940
Just creating a
little more spaciousness.

00:20:56.940 --> 00:20:58.769
And then find your twist.

00:21:01.706 --> 00:21:05.358
Working to draw
the left shoulder down.

00:21:11.578 --> 00:21:15.057
Lovely and then
bring it back to center.

00:21:15.057 --> 00:21:17.160
Hug both knees into the chest.

00:21:17.160 --> 00:21:22.559
Grab your ankles or your inner
arches or the outer edges of

00:21:22.559 --> 00:21:26.555
your feet and then we'll kick
the feet up one at a time

00:21:26.555 --> 00:21:28.160
for a Happy Baby Pose.

00:21:28.160 --> 00:21:32.589
Lengthen the tailbone 
down towards the mat.

00:21:33.783 --> 00:21:37.759
Kick the soles of the feet up, 
relax your shoulders down.

00:21:37.759 --> 00:21:39.180
Breathe in.

00:21:40.429 --> 00:21:43.319
And breathe out.

00:21:43.319 --> 00:21:44.720
Once more, breathe in.

00:21:46.617 --> 00:21:49.939
And breathe out.
Release the feet to the ground.

00:21:49.939 --> 00:21:52.559
Can windshield wiper 
the knees a couple times

00:21:52.559 --> 00:21:55.319
and then extend the legs out 
long whenever you're ready.

00:21:57.662 --> 00:21:59.279
Bring your hands to your belly.

00:22:02.082 --> 00:22:05.464
Inhale in, close your 
eyes as you exhale.

00:22:07.925 --> 00:22:09.519
Take one more active breath.

00:22:09.519 --> 00:22:14.519
As you inhale, feel the
belly rise, the hands rise.

00:22:17.823 --> 00:22:21.160
And feel it soften

00:22:22.870 --> 00:22:24.461
as you breathe out.

00:22:26.728 --> 00:22:31.015
And now just let your
breath pattern be easy.

00:22:31.015 --> 00:22:37.215
Just take a quiet
moment to simply be.

00:22:49.566 --> 00:22:53.400
And as you're ready,
start to wiggle your toes.

00:22:55.047 --> 00:22:57.200
Start to wiggle
your fingertips.

00:22:59.226 --> 00:23:00.880
And bring the palms together.

00:23:02.298 --> 00:23:04.790
Bend one knee
and then the other.

00:23:05.932 --> 00:23:09.790
Bring the thumbs
up to the third eye.

00:23:09.790 --> 00:23:12.260
Let's take a final
breath in together.

00:23:14.727 --> 00:23:16.830
And out together.

00:23:18.001 --> 00:23:20.695
Way to connect
to the good stuff.

00:23:20.695 --> 00:23:22.602
Thank you.
I will see you tomorrow.

00:23:22.602 --> 00:23:24.798
I can't wait.
Please don't miss it.

00:23:25.691 --> 00:23:27.237
Take care.

00:23:28.898 --> 00:23:32.160
(light music)