WEBVTT

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- Hello, everyone, and welcome to to True,

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your 30-day yoga journey.

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It's day 12, wowza,

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and today, we're actually playing

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with one of my favorite relationships,

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relationship and connect to your center.

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So, hop into something
comfy, and let's get started.

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(upbeat electronic music)

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All right, everybody.

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Let's begin in a nice, comfortable seat.

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Go ahead and come to
the center of your mat

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and maybe a little bit behind.

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That way, when you come forward,

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you're set up for downward facing dog.

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All right.

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Welcome back.

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Thank you for being here.

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Let's jump right in.

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Sit up nice and tall.

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Squeeze the shoulders up to your earlobes

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and take a deep breath in.

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And as you exhale with
so must consciousness,

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pull the elbows back and
melt the shoulders down.

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Twice more.

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Inhale, squeeze and lift.

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And then exhale.

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Pull the shoulders back,

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wrap the shoulder blades around,

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lift your heart,

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and relax your shoulders down.

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And one more time, with your breath.

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Here you go, inhale.

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And long exhale.

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Beautiful.

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Take a moment here to work
out any tension in the neck

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if you need soft, easy movement here.

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And then when you're satisfied,

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come to stillness, hands resting
on the knees or the thighs.

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Then close your eyes,

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and let's just take this moment to center.

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And I should say that it's not

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about checking it off the
list, okay, now I'm centered.

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It's about the intention, the aim.

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The good old college try.

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So get really still here if you can,

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even if there's chaos around you.

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See if you can get
still for a moment here.

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Close your eyes.

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Gently deepen your breath.

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And each time we tune in for practice,

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we have this opportunity to center.

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Awesome.

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Then slowly bat the eyelashes open.

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Take a deep breath in
and reach the fingers

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all the way up to the sky.

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Big, big, big, big inhale, big stretch,

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and then exhale, slow twist to the left,

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just warming up through the spine.

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Feel the stretch as you inhale.

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Heart lifts.

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Exhale, soft, easy twist.

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All right, release.

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Come back to center.

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Inhale, wiggle the fingertips this time.

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Big stretch, big breath,

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and then exhale, melting
down into your twist.

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No pushing, no forcing.

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Inhale to lift and lengthen,

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and exhale to twist,

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maybe looking past the right shoulder.

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Oh, yeah.

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One more time on each side.

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Inhale.

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With the breath, we reach up.

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Exhale to twist.

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Draw your navel in and up here.

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Connect to your center of gravity,

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and back to center we go.

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Last time.

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Inhale.

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Exhale, try to keep the heart lifted

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as you turn to your right.

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Beautiful.

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Inhale back up to center.

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Exhale to slowly shift forward,

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and make your way to downward facing dog.

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When you get there,

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take a moment to check
in with your alignment.

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Upper arm bones rotate out.

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Inner thighs rotate in,

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and then today, really
focusing on your center.

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So drawing the navel in and up here,

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engaging through the
abdominal wall to support.

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Think about hugging
just the lower ribs in.

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Then make sure you're not holding

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any tension in the neck here.

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Take a deep breath in.

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And long, easy exhale as you breathe out.

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Hello.

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Here we are.

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Inhale, look forward.

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Bend the knees.

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Exhale, step to the top of your mat.

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Take a moment here to check in.

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Bend your knees.

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Rock gently side to side.

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Keep it soft and easy.

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And so as we move from the center today,

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see if you can consider
your softening practice.

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Marry the two, the sukha, the ease,

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with the sthira, the stability

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that we're playing with today.

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'Tis life, 'tis life.

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All right, bend the knees.

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Bring the belly to the tops of the thighs,

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and let's slowly roll it up,

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feeling out way up to mountain pose.

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As you roll up, draw energy up
from the arches of the feet.

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See if you can imagine and even feel

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this upward current of energy

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lifting through the front body,

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and then balance that out.

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Stabilize by drawing down
through the back body.

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As you're ready, hands
will come to your heart.

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We'll take a deep breath in

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and use an exhale to relax
any tension, any stress

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in the neck and shoulders or beyond.

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And beyond.

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Draw your navel in and up here.

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So, I'm not gonna get distracted here,

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but I do not like the cue
tighten through the belly.

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That's not...

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This part of your body does a lot for you.

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So instead of thinking about
tightening through the belly,

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no offense to those who give that cue,

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but maybe we should rethink that.

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Think about this navel area

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drawing in and up, in and up.

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In yoga, we call this Uddiyana Bandha.

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And if you feel something, awesome.

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And if you don't feel
anything, no big deal.

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There's plenty to get out of this video,

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just stabilizing the back by connecting

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a little bit of energy to your core.

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We don't have to get super specific.

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Just a little food for thought.

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No tightening the belly,

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but an engaging quality of the navel

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or just above the navel.

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Drawing in and up is the key.

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Okey-doke, here we go.

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Bend the knees, and on a big inhale,

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we're gonna reach for the sky.

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Big stretch.

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Try to enjoy it.

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Navel draws in and up as
you slowly float it down.

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Now, from your center, see
if you can create length.

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So inhale.

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It's all radiating from your middle.

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Lengthen, and then exhale, fold.

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Inhale, reach for the sky,
so back all the way up.

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Big stretch, big breath,

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and exhale, hands to heart.

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Here we go again.

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Big inhale.

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Reach for the sky.

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Navel draws in and up here.

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Exhale lots of space as
you slowly float down.

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Inhale to halfway lift.

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Again, try to move from
your center of gravity.

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So one moving part, as
we've been talking about,

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and then forward fold.

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Awesome.

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Fingertips come to the earth.

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We're going to slide the right toes back,

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lower the right knee, and as you're ready,

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inhale, swing the right
hand, both fingertips,

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forward, up, and back.

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Press into your left foot,

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and then yogi's choice,

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you can come onto the
top of your back foot

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or keep the toes curled under.

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Then just take a moment here

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to find more space in
the shoulders, the neck,

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and then yep, you guessed it,

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draw the navel in and up here.

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Create a little stability
from your center.

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Squeeze the inner thighs together.

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Maybe we go a little deeper today

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by experimenting with
shifting the hips forward

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and drawing the navel in and up.

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Great.

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Inhale.

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Exhale.

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You're gonna lift up towards the ceiling

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with your fingertips.

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Straighten the front leg,

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and we do this from our middle,

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from the center of gravity.

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And then from here, paint the wall

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and slowly come down.

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So the difference is before,
we were shifting forward

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and then pulling back,

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and now, we're coming
right from the middle.

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We'll repeat this to come all the way up,

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staying focused and aware
as we come all the way down.

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You'll get other opportunities to try it.

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So we'll meet in this runner's lunge.

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Bend your left knee generously today.

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You've been working hard.

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My heroes for showing up here.

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Take one more breath.

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Inhale, open the chest.

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Find length.

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And then on your exhale,

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roll through.

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Curl the back toes under.

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Lift the back knee.

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Inhale, open the chest again,

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and then exhale.

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Plant the palms.

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Step the left toes back.

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Come into a plank.

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Nice and easy here.

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Remember you're softening.

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Soft bend in the elbows.

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You're gonna dip the right
hip down to the earth,

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let it kiss.

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Big stretch here.

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Beautiful.

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Inhale, come back to center.

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Nice and easy, sinking
left hip down to the earth.

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Great.

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Inhale to come up, plank pose,

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and then exhale to your downward dog.

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Beautiful.

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Big breath in.

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Long breath out.

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Inhale to look forward and bend the knees,

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and exhale to make your way to the top.

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Inhale lifts you up halfway.

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Exhale to soften and bow.

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Inhale to reach for the sky.

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Big breath, big stretch,

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and exhale, hands to heart.

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Plug it all in.

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Reconnect.

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Get centered.

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Bend the knees, and
with the breath, inhale.

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Reach for the sky.

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Exhale, forward fold.

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Navel draws in and up.

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Inhale, halfway lift, your version.

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Exhale, fold.

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This time, slide the left toes back

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and lower the left knee to the earth.

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Find your footing.

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And then you connect to
your center, your core,

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that energy just above the navel.

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And then when you're ready,

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reach the fingertips all the way up.

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And then I like to come out here,

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come up a little bit higher
here before I sink in

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so that I'm in control.

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Nice and supportive.

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Draw the navel in and up.

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Think about drawing your upper abdominals

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and your lower belly
in towards your center,

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just kind of zipping in or hugging in.

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And then maybe with that connection,

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you're able to go a little bit deeper

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with a lot of support here.

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Inhale,

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maybe opening the chest,

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lifting up towards the sky a little more,

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and then check it out.

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Navel draws in towards the spine,

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and from here, I slowly
straighten the front leg.

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I'm in control the whole way,

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pressing into the top of the back toes,

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the top of the back foot.

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And then from here,

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I'll paint the wall.

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Pull the right hip crease back

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and come into my runner's lunge.

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Bend your right knee generously today.

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Breathe deep.

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Then inhale, broaden through the chest.

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Look forward.

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Exhale, coming all the way
back to your nice little lunge.

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Curl the back toes under.

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Lift the back knee.

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Inhale, open the chest.

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Let your heart energy radiate forward.

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Great, and then exhale.

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Plant the palm, step it back,

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and here we go again.

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Press away from your yoga mat.

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Nice, strong body.

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You've got this.

00:12:25.693 --> 00:12:26.663
Stay focused on the breath

00:12:26.663 --> 00:12:29.163
as you dip the right hip down.

00:12:32.453 --> 00:12:33.894
And then come all the
way back through center,

00:12:33.894 --> 00:12:36.894
strong arms, and then left hip down.

00:12:38.775 --> 00:12:39.963
And one more to each side,

00:12:39.963 --> 00:12:41.580
so adding on.

00:12:41.580 --> 00:12:42.930
We got it.

00:12:42.930 --> 00:12:44.013
To the right.

00:12:45.421 --> 00:12:47.036
And then up and over to the left.

00:12:47.036 --> 00:12:49.327
Strong arm, strong obliques.

00:12:49.327 --> 00:12:50.160
You got this.

00:12:50.160 --> 00:12:50.993
Back to center.

00:12:50.993 --> 00:12:51.826
Inhale.

00:12:51.826 --> 00:12:53.584
Take a deep breath in.

00:12:53.584 --> 00:12:57.256
And then exhale to your downward dog.

00:12:57.256 --> 00:12:59.756
Inhaling deeply, stay present.

00:13:01.117 --> 00:13:02.617
Long, easy exhale.

00:13:06.507 --> 00:13:07.340
Awesome.

00:13:07.340 --> 00:13:08.656
Inhale to look forward.

00:13:08.656 --> 00:13:11.913
Exhale to make your way to the top.

00:13:11.913 --> 00:13:14.487
Inhale, halfway lift,

00:13:14.487 --> 00:13:15.921
and exhale to fold.

00:13:15.921 --> 00:13:16.754
Surrender.

00:13:17.817 --> 00:13:20.095
Inhale to reach for the sky.

00:13:20.095 --> 00:13:21.491
Big stretch.

00:13:21.491 --> 00:13:22.741
Exhale, center.

00:13:24.297 --> 00:13:26.240
Bring it all in.

00:13:26.240 --> 00:13:28.188
Hands at the heart.

00:13:28.188 --> 00:13:29.668
Close your eyes here.

00:13:29.668 --> 00:13:31.335
Observe your breath.

00:13:32.483 --> 00:13:35.368
Feel your feet on the earth.

00:13:35.368 --> 00:13:37.701
Give thanks for this moment.

00:13:38.783 --> 00:13:42.501
As the days go on, it
may feel like a chore,

00:13:42.501 --> 00:13:43.918
harder to get to,

00:13:45.306 --> 00:13:46.723
but we persevere.

00:13:48.523 --> 00:13:52.690
Choosing to spiral back to
the importance of self-care,

00:13:57.493 --> 00:13:59.493
self-exploration, truth.

00:14:08.991 --> 00:14:09.824
Wonderful.

00:14:09.824 --> 00:14:10.657
Open your eyes.

00:14:10.657 --> 00:14:12.786
Inhale, reach for the sky.

00:14:12.786 --> 00:14:13.766
Try to find a lightness here.

00:14:13.766 --> 00:14:14.800
Navel draws in and up,

00:14:14.800 --> 00:14:17.300
and then exhale, fold it down.

00:14:18.261 --> 00:14:20.495
Inhale, halfway lift.

00:14:20.495 --> 00:14:21.539
Look forward.

00:14:21.539 --> 00:14:23.537
Exhale, release.

00:14:23.537 --> 00:14:24.851
Right toes slide back.

00:14:24.851 --> 00:14:27.135
We're gonna lower the
right knee once again.

00:14:27.135 --> 00:14:28.776
Big breath as you sweep the arms

00:14:28.776 --> 00:14:30.410
all the way up and overhead.

00:14:30.410 --> 00:14:32.408
Now, exhale from your navel.

00:14:32.408 --> 00:14:34.114
Lift in and up.

00:14:34.114 --> 00:14:34.947
Straighten the front leg,

00:14:34.947 --> 00:14:38.584
and then paint the wall
or rain your fingers down.

00:14:38.584 --> 00:14:42.024
Inhale to open up through the chest.

00:14:42.024 --> 00:14:44.975
Exhale to come all the way forward.

00:14:44.975 --> 00:14:45.808
Lift the back knee.

00:14:45.808 --> 00:14:47.975
This time, from here,
we're going to inhale.

00:14:47.975 --> 00:14:49.475
Sweep the arms all the way up.

00:14:49.475 --> 00:14:50.428
High lunge.

00:14:50.428 --> 00:14:52.352
Now we know what it's
like with the knee down,

00:14:52.352 --> 00:14:54.407
so you can always come there.

00:14:54.407 --> 00:14:56.376
And then here we go,

00:14:56.376 --> 00:14:58.576
really bringing your
center underneath you here.

00:14:58.576 --> 00:15:00.006
And to do that, you're going
to bend the right knee,

00:15:00.006 --> 00:15:02.289
lengthen tailbone down,

00:15:02.289 --> 00:15:05.539
and then straighten the leg from there.

00:15:07.475 --> 00:15:08.624
Navel draws in and up.

00:15:08.624 --> 00:15:09.915
We go a little deeper today.

00:15:09.915 --> 00:15:12.909
Inhale from your center, from the middle.

00:15:12.909 --> 00:15:13.742
Inhale.

00:15:13.742 --> 00:15:14.575
And then check it out.

00:15:14.575 --> 00:15:16.865
From your center, navel draws in and up.

00:15:16.865 --> 00:15:18.396
Left fingertips are gonna open

00:15:18.396 --> 00:15:19.673
towards the back edge of your mat,

00:15:19.673 --> 00:15:22.581
and right fingertips
are going to go forward.

00:15:22.581 --> 00:15:23.528
And if you only come here,

00:15:23.528 --> 00:15:24.464
that's all good.

00:15:24.464 --> 00:15:27.065
Stay true to this support system.

00:15:27.065 --> 00:15:29.982
It's strong, and it will carry you.

00:15:33.027 --> 00:15:33.860
Inhale.

00:15:34.711 --> 00:15:36.039
Exhale, stay here,

00:15:36.039 --> 00:15:38.505
or take the right fingertips up and over.

00:15:38.505 --> 00:15:39.505
Big stretch.

00:15:40.357 --> 00:15:43.001
Right fingertips go back.

00:15:43.001 --> 00:15:44.266
Now, this is a fun move.

00:15:44.266 --> 00:15:45.779
From your center, inhale.

00:15:45.779 --> 00:15:47.126
It's gotta come from here, guys.

00:15:47.126 --> 00:15:49.449
Navel draws in towards the spine.

00:15:49.449 --> 00:15:50.282
Check it out.

00:15:50.282 --> 00:15:51.115
We're gonna move nice and slow

00:15:51.115 --> 00:15:51.948
so you can experiment with this.

00:15:51.948 --> 00:15:53.427
Screw the poses, right?

00:15:53.427 --> 00:15:57.594
From here, the experience of
from your center of gravity

00:15:58.629 --> 00:16:02.388
opening up to warrior II to the right.

00:16:02.388 --> 00:16:04.552
And if you went really
fast there, no worries.

00:16:04.552 --> 00:16:05.519
It's not your fault.

00:16:05.519 --> 00:16:07.436
That's how we all move.

00:16:08.364 --> 00:16:09.623
Warrior II.

00:16:09.623 --> 00:16:10.623
Here we are,

00:16:11.807 --> 00:16:14.807
with this deep connection to center.

00:16:16.429 --> 00:16:17.940
Inhale, exhale.

00:16:17.940 --> 00:16:19.490
You know this, peaceful warrior.

00:16:19.490 --> 00:16:20.323
Reach it back.

00:16:20.323 --> 00:16:21.949
Big stretch, big breath.

00:16:21.949 --> 00:16:22.782
And then here we go.

00:16:22.782 --> 00:16:24.560
Extended side angle, we got it.

00:16:24.560 --> 00:16:26.902
All the way up towards the
sky with the right fingertips.

00:16:26.902 --> 00:16:30.123
Press into the knife
edge of that back foot.

00:16:30.123 --> 00:16:32.966
Inhale, and again,
exhale from your middle,

00:16:32.966 --> 00:16:34.376
so don't take the arm down first.

00:16:34.376 --> 00:16:36.856
From here, we come back.

00:16:36.856 --> 00:16:39.286
Changes the quality of movement.

00:16:39.286 --> 00:16:41.498
Yes, and then plant the palms.

00:16:41.498 --> 00:16:43.555
Step the left toes back,

00:16:43.555 --> 00:16:45.965
and you're gonna dip the right hips down,

00:16:45.965 --> 00:16:48.298
and then the left hips down,

00:16:49.746 --> 00:16:52.829
and then second round, you've got it.

00:16:53.724 --> 00:16:55.057
And to the left,

00:16:56.443 --> 00:17:00.610
and adding one more round,
third round, we got it.

00:17:03.933 --> 00:17:05.728
And then back to center.

00:17:05.728 --> 00:17:09.532
Inhale, and exhale, downward facing dog.

00:17:09.532 --> 00:17:11.327
Beautiful work.

00:17:11.327 --> 00:17:14.244
Inhale and exhale to let it all go.

00:17:16.698 --> 00:17:17.817
Inhale to look forward.

00:17:17.817 --> 00:17:18.803
Bend the knees.

00:17:18.803 --> 00:17:20.958
And then maybe this time from the navel,

00:17:20.958 --> 00:17:22.028
you draw in and up.

00:17:22.028 --> 00:17:26.195
You're able to look forward
and give it a little hop.

00:17:28.519 --> 00:17:29.352
And then inhale.

00:17:29.352 --> 00:17:31.224
Halfway lift.

00:17:31.224 --> 00:17:33.224
Exhale to let it all go.

00:17:34.123 --> 00:17:37.015
Inhale to reach for the sky.

00:17:37.015 --> 00:17:38.980
And exhale, hands to heart.

00:17:38.980 --> 00:17:39.813
Namaste.

00:17:40.920 --> 00:17:42.993
Align your head over your heart,

00:17:42.993 --> 00:17:45.326
your heart over your pelvis.

00:17:47.249 --> 00:17:48.082
Recenter.

00:17:54.437 --> 00:17:57.270
Just like, bubble gum, bubble gum.

00:18:05.069 --> 00:18:05.902
Last flow.

00:18:05.902 --> 00:18:06.737
Here we go.

00:18:06.737 --> 00:18:07.570
Bend the knees.

00:18:07.570 --> 00:18:10.350
Inhale, reach for the sky.

00:18:10.350 --> 00:18:12.088
Exhale, navel draws in and up.

00:18:12.088 --> 00:18:14.786
Create space as you float it down.

00:18:14.786 --> 00:18:15.806
Breathe out.

00:18:15.806 --> 00:18:17.406
Inhale, halfway lift.

00:18:17.406 --> 00:18:18.239
Lengthen.

00:18:19.314 --> 00:18:20.814
Then exhale, fold.

00:18:21.727 --> 00:18:23.849
Slide the left toes back.

00:18:23.849 --> 00:18:25.948
Lower the left knee down.

00:18:25.948 --> 00:18:27.975
With your breath, inhale.

00:18:27.975 --> 00:18:30.711
Sweep the arms all the
way up and overhead.

00:18:30.711 --> 00:18:32.351
Navel draws in and up.

00:18:32.351 --> 00:18:33.320
Big stretch.

00:18:33.320 --> 00:18:35.214
Go a little deeper here.

00:18:35.214 --> 00:18:39.407
Find what feels good from
a really supportive place.

00:18:39.407 --> 00:18:40.240
Makes it magical,

00:18:40.240 --> 00:18:41.711
and it'll make you keep
coming back to your mat,

00:18:41.711 --> 00:18:43.463
because it's creating a real experience

00:18:43.463 --> 00:18:44.629
that you're in charge of.

00:18:44.629 --> 00:18:47.002
Inhale, reach the right...

00:18:47.002 --> 00:18:48.351
Right, why do I keep doing that?

00:18:48.351 --> 00:18:49.769
Reach both fingertips up.

00:18:49.769 --> 00:18:51.192
Navel draws in and up,

00:18:51.192 --> 00:18:54.409
and we straighten through the front leg.

00:18:54.409 --> 00:18:56.085
Then when you're ready, paint a wall.

00:18:56.085 --> 00:18:57.168
Take it down.

00:18:58.924 --> 00:18:59.757
Nice.

00:18:59.757 --> 00:19:00.590
Inhale.

00:19:00.590 --> 00:19:02.504
Open through the chest.

00:19:02.504 --> 00:19:03.337
Broaden.

00:19:03.337 --> 00:19:06.879
Let your heart energy shine forward.

00:19:06.879 --> 00:19:09.212
Then slowly rolling through,

00:19:10.047 --> 00:19:10.968
curl the back toes under.

00:19:10.968 --> 00:19:12.279
Lift the back knee.

00:19:12.279 --> 00:19:14.300
Once you feel steady here,

00:19:14.300 --> 00:19:15.133
sweep the arms up.

00:19:15.133 --> 00:19:16.050
Big inhale.

00:19:17.301 --> 00:19:20.324
Now, again, here, we know we
can always lower that knee

00:19:20.324 --> 00:19:22.539
and be really true to our
center of gravity today

00:19:22.539 --> 00:19:25.034
and what's going on.

00:19:25.034 --> 00:19:27.110
There's nothing more baller than that.

00:19:27.110 --> 00:19:27.981
That's why we're here.

00:19:27.981 --> 00:19:31.761
That's why the whole thing is called True.

00:19:31.761 --> 00:19:33.678
So, be honest and kind.

00:19:36.313 --> 00:19:37.986
If your back knee is lifted, bend it.

00:19:37.986 --> 00:19:40.125
Get your center right underneath you.

00:19:40.125 --> 00:19:41.910
Then everyone, big inhale.

00:19:41.910 --> 00:19:43.227
Exhale, twist.

00:19:43.227 --> 00:19:44.502
You can do this on the knee here.

00:19:44.502 --> 00:19:46.774
Right fingertips go all the way back.

00:19:46.774 --> 00:19:49.925
This requires us to connect
to our center of gravity.

00:19:49.925 --> 00:19:52.724
Squeeze the inner thighs to the midline,

00:19:52.724 --> 00:19:55.641
and a big, open twist to the right.

00:19:56.655 --> 00:19:57.640
Then stay here.

00:19:57.640 --> 00:19:58.506
If you're new to the practice,

00:19:58.506 --> 00:20:01.801
maybe this is requiring a
lot of focus and breath.

00:20:01.801 --> 00:20:03.832
You can go, stay there,

00:20:03.832 --> 00:20:07.291
or bring the left fingertips
up high, a little experiment

00:20:07.291 --> 00:20:10.104
to throw you off your center of gravity.

00:20:10.104 --> 00:20:11.937
Front knee stays bent.

00:20:13.954 --> 00:20:14.927
Inhale.

00:20:14.927 --> 00:20:16.647
Exhale, draw the navel in.

00:20:16.647 --> 00:20:18.099
Feel strong, this connection.

00:20:18.099 --> 00:20:20.040
This is that third chakra connection

00:20:20.040 --> 00:20:22.957
as you slowly, really release slow,

00:20:24.092 --> 00:20:26.425
open warrior II to the left.

00:20:28.049 --> 00:20:29.299
Whoa, slippery.

00:20:34.651 --> 00:20:36.718
All this center work
will actually keep you

00:20:36.718 --> 00:20:39.885
from injuring yourself, in my opinion.

00:20:40.753 --> 00:20:41.586
There are so many times

00:20:41.586 --> 00:20:43.505
where I've been in a close call situation

00:20:43.505 --> 00:20:45.627
there I feel like if I
didn't have this training,

00:20:45.627 --> 00:20:47.965
it would have been an injury.

00:20:47.965 --> 00:20:50.327
It would have been a disaster.

00:20:50.327 --> 00:20:51.820
Inhale, reach the right fingertips

00:20:51.820 --> 00:20:53.527
forward, up, and back.

00:20:53.527 --> 00:20:54.787
Peaceful warrior.

00:20:54.787 --> 00:20:56.155
And then from here,

00:20:56.155 --> 00:20:56.988
we bring it back,

00:20:56.988 --> 00:20:58.749
extended side angle.

00:20:58.749 --> 00:21:00.904
Take the left fingertips to the sky.

00:21:00.904 --> 00:21:04.678
Claw through the outer
edge of the back foot.

00:21:04.678 --> 00:21:06.095
Inhale and exhale

00:21:07.184 --> 00:21:09.943
to bring it all the
way back to your lunge.

00:21:09.943 --> 00:21:10.776
Beautiful.

00:21:10.776 --> 00:21:11.865
Inhale, open the chest.

00:21:11.865 --> 00:21:14.568
Let your heart radiate forward.

00:21:14.568 --> 00:21:15.953
And then exhale, plant the palms.

00:21:15.953 --> 00:21:17.139
Last time, here we go.

00:21:17.139 --> 00:21:20.962
Dipping the hips to the
right and to the left.

00:21:20.962 --> 00:21:23.421
Let's go it together.

00:21:23.421 --> 00:21:24.838
And to the right,

00:21:27.266 --> 00:21:28.599
and to the left.

00:21:30.404 --> 00:21:32.487
Third round to the right.

00:21:33.664 --> 00:21:34.497
And to the left.

00:21:34.497 --> 00:21:36.610
Keep your gaze out, neck long.

00:21:36.610 --> 00:21:37.688
Fourth round.

00:21:37.688 --> 00:21:38.771
To the right.

00:21:40.518 --> 00:21:41.351
And to the left.

00:21:41.351 --> 00:21:42.279
One more round.

00:21:42.279 --> 00:21:43.556
We've got this.

00:21:43.556 --> 00:21:44.639
To the right.

00:21:46.523 --> 00:21:48.582
And to the left.

00:21:48.582 --> 00:21:49.894
And then back to center.

00:21:49.894 --> 00:21:50.798
Take a deep breath in.

00:21:50.798 --> 00:21:54.153
Stick with me, and exhale,
downward facing dog.

00:21:54.153 --> 00:21:54.986
Awesome.

00:21:56.132 --> 00:21:56.965
Beautiful.

00:21:58.691 --> 00:22:02.024
Now, listen to the sound of your breath.

00:22:03.075 --> 00:22:05.935
Claw through the fingertips,

00:22:05.935 --> 00:22:08.102
and then get really still.

00:22:09.716 --> 00:22:11.049
Close your eyes.

00:22:13.586 --> 00:22:14.419
Notice.

00:22:27.281 --> 00:22:28.114
Great job.

00:22:28.114 --> 00:22:29.675
Slow descent of the knees,

00:22:29.675 --> 00:22:31.722
down to the earth.

00:22:31.722 --> 00:22:33.550
Walk the knees together.

00:22:33.550 --> 00:22:36.289
Paint the hands all the way back

00:22:36.289 --> 00:22:40.305
towards the feet and allow
your forehead to rest,

00:22:40.305 --> 00:22:41.388
child's pose.

00:22:44.947 --> 00:22:46.530
Now close your eyes

00:22:49.641 --> 00:22:50.513
and feel,

00:22:50.513 --> 00:22:52.125
you don't even have to force it,

00:22:52.125 --> 00:22:53.841
I don't think, after that vinyasa.

00:22:53.841 --> 00:22:58.008
The idea is that you can
feel this pulsing sensation

00:23:02.189 --> 00:23:05.844
right in the center of your
body as you breathe in and out,

00:23:05.844 --> 00:23:10.011
the compression of your belly
on the tops of the thighs.

00:23:11.286 --> 00:23:13.048
And if this isn't an
awesome position for you

00:23:13.048 --> 00:23:14.897
and you still wanna experiment with that,

00:23:14.897 --> 00:23:18.342
you can just hold your belly seated

00:23:18.342 --> 00:23:19.720
and close your eyes

00:23:19.720 --> 00:23:21.127
so that you're not distracted

00:23:21.127 --> 00:23:23.979
and feel that expansion
and that softening,

00:23:23.979 --> 00:23:26.812
that expansion and that softening.

00:23:32.466 --> 00:23:34.723
And then take a couple
more cycles of breath

00:23:34.723 --> 00:23:37.140
on your own to feel this out.

00:23:49.281 --> 00:23:51.479
And then slowly lift the hands,

00:23:51.479 --> 00:23:53.260
press them into the earth,

00:23:53.260 --> 00:23:55.042
and allow your hands and arms to guide you

00:23:55.042 --> 00:23:59.209
all the way through to a
seat, back where we started.

00:24:06.540 --> 00:24:08.968
And then you're just
gonna take the rib cage,

00:24:08.968 --> 00:24:11.131
and you're gonna draw some circles one way

00:24:11.131 --> 00:24:12.179
and then the other,

00:24:12.179 --> 00:24:15.359
as we've done before, but not for as long.

00:24:15.359 --> 00:24:18.120
And then allow the circle,

00:24:18.120 --> 00:24:19.430
once you've gone one
way and then the other,

00:24:19.430 --> 00:24:20.750
to get smaller and smaller,

00:24:20.750 --> 00:24:23.824
and I highly encourage, invite, recommend

00:24:23.824 --> 00:24:25.177
that you close your eyes for this

00:24:25.177 --> 00:24:29.420
so that you can spiral
your center of gravity

00:24:29.420 --> 00:24:31.767
just in on itself to where, yes,

00:24:31.767 --> 00:24:35.934
the spine is aligned so
that the heart and the head

00:24:37.209 --> 00:24:39.042
are in the same plane,

00:24:41.711 --> 00:24:45.378
and then your center
comes right underneath,

00:24:46.921 --> 00:24:50.282
and now, eventually, we become still,

00:24:50.282 --> 00:24:53.949
and we see this beautiful
maybe glowing line

00:24:54.875 --> 00:24:56.201
from the base of the spine,

00:24:56.201 --> 00:24:58.534
all the way up to the crown.

00:25:02.868 --> 00:25:06.368
And then take a second to relax your body.

00:25:12.134 --> 00:25:14.801
Now draw the hands to the heart.

00:25:20.448 --> 00:25:22.531
Notice what it feels like

00:25:24.482 --> 00:25:26.656
to be in this state,

00:25:26.656 --> 00:25:30.172
to have this relationship
to your center of gravity.

00:25:30.172 --> 00:25:32.758
Maybe this is just the
beginning of a relationship

00:25:32.758 --> 00:25:36.591
with your center of
gravity, which is amazing.

00:25:38.676 --> 00:25:40.426
To me, to you, to us.

00:25:41.507 --> 00:25:44.927
Bring your thumbs up to the third eye.

00:25:44.927 --> 00:25:47.141
Take a deep breath in,

00:25:47.141 --> 00:25:48.641
and exhale to bow.

00:25:51.171 --> 00:25:52.399
Namaste.

00:25:52.399 --> 00:25:55.899
(upbeat electronic music)