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- Hello, everyone.

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Welcome to Move,
your 30 Day Yoga Journey.

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I'm Adriene, this is Benji,

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and we're so glad
you're back for Day 4.

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Let's flow.

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(soft upbeat music)

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Alright, we're gonna
start standing today,

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anywhere on your mat,

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just a nice comfortable position

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between me and you.

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Benji's here getting settled in

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with his head 
on the window sill.

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I can't with that. (chuckles)

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And we're gonna start
in a nice Mountain Pose,

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so send the feet at
least hip width apart,

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but maybe even just
slightly wider here to start,

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just so you feel that
foot-to-earth connection.

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Take a look down at your feet,

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lift your toes up,

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and then just slowly,

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maybe start with the outer toes,

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and just slowly
mindfully put them down.

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We don't have to spend too
much time on this foot technique,

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but just creating more awareness

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of the feet here in our
practice and in our life.

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So drawing up from
whatever your base is,

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that could be your feet,

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or if you're modifying,

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maybe it's from the
base of your spine here.

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And we'll find
length in the spine.

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And gently bring the hands,

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both palms to the chest,

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and just feel the warmth
of your hands on your chest,

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lift the sternum,
close your eyes.

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Make a wish.

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Okay, and relax the shoulders.

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So you have arrived,
we're here, open mind,

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stretching not just

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the muscular body, right?

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But energetically,

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even philosophically,
landing here,

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ready and available

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to move.

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If you've been
reading the accompaniment

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that comes with
this physical practice,

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the written accompaniment,

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you know there's this question,

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what do you want to move toward?

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And I love a Flow practice,

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because it really guides me to

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mindfully move
through sensation,

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feedback, challenge,

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versus sometimes
that instinct to retreat

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or quit or move
around something.

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Just remember the
breath always comes first,

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the breath will
lead this Flow practice.

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Take breaks when you need to.

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Remember this time is for you

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to connect back to you,

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so there's no
right or wrong here.

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Enjoy. Bend the knees, 
open the eyes,

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and we'll release the
fingertips down to come up,

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just take a deep breath in

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as you reach high
up towards the sky.

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And then exhale, take up
space as you float the palms

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and the fingertips down.

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Twice more like that big inhale,

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reaching all the way up,

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and slow exhale
all the way down.

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Last one, inhale,
reach all the way up,

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spread the fingertips,
ground through the feet.

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And exhale, float it down.

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Beautiful. If you're not 
already at the top of your mat,

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go ahead and step to the top.

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No need to look
down at the ground

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as you walk to the
front edge of your mat,

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because you know
it's there, you got this.

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And then when you're ready,

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feet come together,
really together as we inhale,

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reach up towards the sky.

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Slow exhale, as you slowly
fold forward, bend the knees.

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Good, inhale.

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Today, send your
fingertips out behind you,

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airplane arms as
you look forward,

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lengthen through the neck.

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And then exhale, 
let everything go, Forward Fold.

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Step one foot back,
then the other, Plank Pose.

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Inhale in here,
exhale to all fours,

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inhale to drop
the belly, Cow Pose.

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Exhale, round through 
the spine, Cat.

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Inhale, drop the belly,

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wrists underneath the shoulders.

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And exhale, just make sure 
knees are underneath the hips.

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One more time, inhale,
drop the belly.

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Exhale, round through the spine.

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Good, then lift one
knee then the other,

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send your gaze straight down,
neck is nice and long.

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We're just gonna keep the
hands where they are,

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we're just gonna tick-tock
the heels a little left to right.

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Waking up
through those obliques.

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Back and forth, back and forth,

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creating a little heat and
then slowly come to center,

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lower the knees and then
the belly and the chest,

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press into the tops of the feet,

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squeeze the elbows in,

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inhale, we lift up for Cobra.

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Take a couple moments
here to find what feels

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good, soft, easy movement.

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And then release
whenever you're ready.

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and let's meet in
Downward Facing Dog.

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When you get there,
pedal it out.

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Connect to center.

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So that's bringing awareness
to the front of your body

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to meet the back of your body.

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Stretching through the feet,
the ankles, the calves,

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lifting the hip
creases up high.

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And then anchor
through the left heel,

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inhale, lift the
right like up high.

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Exhale, step it
forward all the way.

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Lower the back
knee on a big inhale.

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Slowly, gently, there's no rush,

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sweep the fingertips
forward, up and back.

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Good.

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Slowly, interlace the
fingertips behind the head,

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you can extend the thumbs
here to kind of cradle the neck,

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uncurl the back toes,
lift up from the pelvic floor,

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so come out of the posture,

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so you're not sinking in,

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lift up from the 
pelvic floor a bit,

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squeeze the inner thighs,

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and we'll just gonna
lift the chest to the chin

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and then chin to the sky here.

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Feel the head
heavy in your hands.

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Good, inhale in here.

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Exhale, release everything.

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Come back to
your nice low lunge.

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Lift the back leg,
step the right foot back.

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We're gonna tick-tock the 
heels a little left to right.

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Try to keep pressing
into both palms evenly here.

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We're just waking 
things up here.

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You're doing great.

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Alright, come back to center.

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You can keep the
knees lifted or lowered,

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slowly lower all
the way to the belly.

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Here we go, Cobra on an inhale.

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And soften and
release with the exhale.

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Curl the toes under, inhale in,

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draw your navel up to your
spine as you start to exhale,

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press up, power up, Plank Pose.

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Quietly whisper to yourself,
"I am strong."

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See what happens 
if you actually do it.

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I am strong.

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And then send the
hips high and back,

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Downward Facing Dog.

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Good, on your next breath in,
lift the left leg up high.

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Exhale, step it
all the way forward.

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Good, lower your back knee.

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Inhale, send the fingertips 
forward, up and back.

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Bend the elbows,

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interlace the fingertips
opposite bind this time,

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so the opposite thumb,

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sorry we extended the thumbs,

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but still opposite bind.

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You're like, "What?" (chuckles)

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Press into the top 
of your back foot,

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use that to help root you to
lift up from the pelvic floor.

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Open the elbows wide,

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shoulder blades, 
scaps kind of dropping down.

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You got this.

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Lifting up, up, up.
Chest to chin, chin to sky.

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Head is heavy.
We're pressing firmly

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into the ball joint
of that left big toe.

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Lovely, and then
release everything.

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Bring it back down,
lift the right knee,

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step the left foot back.

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Alright, this time we're
gonna shift forward on the toes,

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inhale to look forward,
shift forward.

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You might lower
just halfway now,

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Chaturanga, and lift
up to Upward Facing Dog,

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otherwise you're just
doing Cobra and enjoying that

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as your heart opener here.

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Wherever you are, inhale in.

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Use your exhale to guide it
back to Downward Facing Dog.

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So you can interchange
between Cobra and Up Dog.

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Listen to your body.

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Follow your breath.

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Bend your knees, 
inhale, look forward.

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Exhale, we're gonna take
one step to the middle,

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then another step to the middle

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and then another step to the top

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and another step to the top.

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So you just took four steps,

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if you need to
take more, please do.

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Forward Fold.

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Alright, here come
the airplane arms.

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Inhale, lift halfway.

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Find that length
through the neck,

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hug the low ribs in.

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And exhale, release.

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Great, walk the feet together,
if they're not here

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and here we go, bend the knees,

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send the hips back, keep
the knees bent generously

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as you send your
fingertips forward

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and sit back into a Chair.

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Lift the toes
ground through the feet,

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so your
fingertips don't have to go

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all the way up towards the sky,

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in fact, you can send
them out in diagonal,

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kind of beyond the
crown of the head.

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Thumbs facing up, pinkies down.

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Imagine you're holding
a big beach ball here.

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Sink a little lower,
you got this.

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Draw your navel in and up.

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Good, then press
through the feet.

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Inhale, reach for the sky.

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Capture something up
and overhead and exhale,

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bring the palms together,
back down to your heart.

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Good. Inhale, 
full cycle of breath here.

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Exhale to release the fingertips,
Mountain Pose.

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Good, inhale, reach to the sky.

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Exhale, wiggle the
fingertips this time

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as you float it down.

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Inhale, halfway
airplane arms, just play.

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Exhale, soften and fold.

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Good, inhale,
step both feet back,

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Plank Pose, exhale,
listen carefully,

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Downward Facing Dog,
hips up high.

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Good, inhale, lift the
right foot all the way up.

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Exhale, send it forward.

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High lunge here, squeeze
the inner thighs to the midline.

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Inhale, scoop the fingertips 
forward, up and back.

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Reaching up high,

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dropping the shoulders down,
strong legs here.

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Inhale, carve a line
with your nose to look up.

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As you exhale,
pivot on the back foot,

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open it up to the left
Warrior II, lift the chest.

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Good, inhale, Peaceful Warrior,

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just like we did in
our previous practice.

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And this time exhale, cartwheel,

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all the way down to your lunge

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and right into your twist,

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pivoting on the back foot.

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Inhale, send the right
fingertips up high, good.

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Exhale, bring it back down.

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Here we go, stepping
the right foot back.

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Chaturanga to Upward
Facing Dog or Cobra.

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Inhale to open your heart,

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and use your exhale
to make your way back,

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Downward Facing Dog.

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Take a deep breath in
and a long breath out.

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Then when you're ready,

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inhale, lift the
left leg up high.

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Exhale, step it all the way up.

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00:11:59,770 --> 00:12:01,570
Squeeze the inner
thighs towards the midline,

255
00:12:01,570 --> 00:12:04,120
so we're finding that
lift up from the pelvic floor,

256
00:12:04,120 --> 00:12:06,600
finding that stability
before you scoop the fingertips

257
00:12:06,600 --> 00:12:08,260
forward on a breath in.

258
00:12:08,260 --> 00:12:10,466
And then all the
way up towards the sky.

259
00:12:11,490 --> 00:12:14,120
Strong high lunge here,
you got this.

260
00:12:14,120 --> 00:12:18,080
Squeezing the inner
thighs towards the midline,

261
00:12:18,080 --> 00:12:21,290
so you feel that lift
up from the pelvic floor.

262
00:12:21,290 --> 00:12:23,340
Beautiful.

263
00:12:23,340 --> 00:12:26,600
Lifting the chest,
lifting the chin.

264
00:12:26,600 --> 00:12:28,800
Take a deep breath in.

265
00:12:28,800 --> 00:12:31,059
And then exhale, 
open it, Warrior II,

266
00:12:31,059 --> 00:12:32,755
to the right this time.

267
00:12:32,755 --> 00:12:35,760
Head over heart,
heart over pelvis.

268
00:12:35,760 --> 00:12:37,660
Bending that front knee.

269
00:12:39,210 --> 00:12:42,010
Good, inhale, left fingertips,
reach all the way up,

270
00:12:42,010 --> 00:12:44,550
lengthen and then back,
Peaceful Warrior,

271
00:12:44,550 --> 00:12:46,490
front knee stays bent.

272
00:12:46,490 --> 00:12:48,370
And then enjoy this
move as you cartwheel,

273
00:12:48,370 --> 00:12:51,100
leading with the left
fingertips all the way down,

274
00:12:51,100 --> 00:12:52,880
right hand comes to follow,

275
00:12:52,880 --> 00:12:55,550
big twist as you bring
the right hand to the ground,

276
00:12:55,550 --> 00:12:57,170
left fingertips
up towards the sky.

277
00:12:57,170 --> 00:13:00,360
Back heel is lifted, inhale.
Reach, reach, reach.

278
00:13:00,360 --> 00:13:04,010
And exhale, left hand all
the way back down to the earth.

279
00:13:04,010 --> 00:13:08,120
Step the left foot back,
Plank Pose or Half Plank.

280
00:13:08,120 --> 00:13:09,610
Find a vinyasa here,

281
00:13:09,610 --> 00:13:11,550
a little flow
that works for you.

282
00:13:11,550 --> 00:13:14,900
Using the inhale
to open the chest.

283
00:13:14,900 --> 00:13:17,910
And then the exhale 
to feel your way

284
00:13:17,910 --> 00:13:21,570
back down and through to 
Downward Facing Dog.

285
00:13:21,570 --> 00:13:24,710
You got this.
When you get to your Down Dog,

286
00:13:24,710 --> 00:13:27,560
try not to think too
hard here and get ahead,

287
00:13:27,560 --> 00:13:29,810
just stay in the present moment,
use your breath,

288
00:13:29,810 --> 00:13:31,383
inhaling in deeply.

289
00:13:33,060 --> 00:13:35,657
Then maybe letting out
a nice cleansing breath.

290
00:13:38,710 --> 00:13:41,093
Good, inhale, 
lift the right leg up high.

291
00:13:42,170 --> 00:13:44,055
Exhale, step it forward.

292
00:13:45,230 --> 00:13:48,670
Inhale, reach for the sky,
same thing, high lunge.

293
00:13:48,670 --> 00:13:50,480
Exhale, Warrior II.

294
00:13:51,620 --> 00:13:53,920
Inhale, send the right
fingertips up and back,

295
00:13:53,920 --> 00:13:55,654
Peaceful Warrior.

296
00:13:55,654 --> 00:13:58,250
Exhale, cartwheel it 
all the way forward,

297
00:13:58,250 --> 00:14:00,160
find your twist.

298
00:14:00,160 --> 00:14:01,870
Inhale, reach for the sky,

299
00:14:01,870 --> 00:14:04,800
right fingertips
wiggle and reach.

300
00:14:04,800 --> 00:14:06,330
Exhale, bring them down.

301
00:14:06,330 --> 00:14:09,170
This time option to
keep the right leg lifted

302
00:14:09,170 --> 00:14:10,430
in your vinyasa.

303
00:14:10,430 --> 00:14:13,363
So inhale, exhale, lower.

304
00:14:15,420 --> 00:14:17,523
Inhale for Cobra or Up Dog.

305
00:14:18,810 --> 00:14:20,810
And exhale to
Downward Facing Dog,

306
00:14:20,810 --> 00:14:24,183
you're doing great.
Stay present, do your best.

307
00:14:25,610 --> 00:14:28,551
When you're ready, inhale,
lift the left leg of up high.

308
00:14:29,380 --> 00:14:31,233
Exhale, send it forward.

309
00:14:32,300 --> 00:14:34,566
Strong legs, connect it center.

310
00:14:34,566 --> 00:14:38,081
Inhale, we rise up, high lunge.

311
00:14:38,081 --> 00:14:41,700
Exhale, open up to 
the right, Warrior II.

312
00:14:41,700 --> 00:14:44,280
Good, inhale, left fingertips 
reach up and back,

313
00:14:44,280 --> 00:14:46,118
Peaceful Warrior.

314
00:14:46,118 --> 00:14:49,300
And exhale, cartwheel it 
all the way forward.

315
00:14:49,300 --> 00:14:50,790
Pivot on the back foot,

316
00:14:50,790 --> 00:14:52,830
inhale, left knee squeezes in

317
00:14:52,830 --> 00:14:56,370
as we reach the left
fingertips up high, wiggle.

318
00:14:56,370 --> 00:14:58,500
Breathe in, breathe out,

319
00:14:58,500 --> 00:15:00,140
it comes back all the way down.

320
00:15:00,140 --> 00:15:02,020
Maybe we keep the
left foot lifted here

321
00:15:02,020 --> 00:15:05,770
for this little flow.
Nice and easy.

322
00:15:05,770 --> 00:15:08,612
Inhale, open the chest.

323
00:15:08,612 --> 00:15:10,350
Exhale to soften and release.

324
00:15:10,350 --> 00:15:14,483
Check it out, this time
inhale up to all fours.

325
00:15:15,510 --> 00:15:17,680
And exhale, Child's Pose.

326
00:15:17,680 --> 00:15:20,460
Knees together or wide,
your choice.

327
00:15:20,460 --> 00:15:23,360
Take three breaths here,
you got this.

328
00:15:23,360 --> 00:15:25,313
Enjoy, close your eyes.

329
00:15:26,220 --> 00:15:28,188
Soften through the jaw.

330
00:15:30,360 --> 00:15:32,563
Stay present in this moment.

331
00:15:33,470 --> 00:15:35,374
Try not to get ahead.

332
00:15:47,400 --> 00:15:50,080
Alright, press into the palms,

333
00:15:50,080 --> 00:15:52,023
slowly, lift back up.

334
00:15:52,950 --> 00:15:55,830
We're gonna walk
the knees into center,

335
00:15:55,830 --> 00:15:58,020
cross one ankle over the other,

336
00:15:58,020 --> 00:16:00,897
and you're gonna
come through to a seat.

337
00:16:04,930 --> 00:16:07,280
So you can sit up on a
blanket if you like here

338
00:16:08,550 --> 00:16:09,980
and you can face any direction,

339
00:16:09,980 --> 00:16:12,870
but if you wanna
orient to the video,

340
00:16:12,870 --> 00:16:16,113
so you can see me for
this next little ditty,

341
00:16:17,640 --> 00:16:18,843
please do.

342
00:16:21,200 --> 00:16:23,940
So head over heart,
heart over pelvis.

343
00:16:23,940 --> 00:16:25,840
If you find that
you're collapsed here,

344
00:16:25,840 --> 00:16:28,990
it might be a good idea to go
ahead and sit up on something,

345
00:16:28,990 --> 00:16:31,513
just to help find some length,

346
00:16:33,020 --> 00:16:34,804
help you sit up nice and tall.

347
00:16:36,200 --> 00:16:39,770
Alright, fingertips 
come to the earth.

348
00:16:39,770 --> 00:16:40,603
And we're gonna inhale,

349
00:16:40,603 --> 00:16:44,023
send the fingertips halfway,
palm face down.

350
00:16:45,330 --> 00:16:49,873
Exhale with energy, bring the
palms together at your heart.

351
00:16:51,540 --> 00:16:55,050
Then drop the chin to the
chest as you retain the breath,

352
00:16:55,050 --> 00:16:56,300
palms reach behind,

353
00:16:56,300 --> 00:16:58,890
feel free to peek
at me if this is new.

354
00:16:58,890 --> 00:17:02,740
And then inhale, reach the
fingertips all the way up.

355
00:17:02,740 --> 00:17:04,230
And then exhale,

356
00:17:04,230 --> 00:17:06,520
press as if you're
pressing some clouds

357
00:17:06,520 --> 00:17:08,733
or something down, down,
down with energy.

358
00:17:09,870 --> 00:17:12,610
So trying to kind
of share that Flow

359
00:17:12,610 --> 00:17:14,640
isn't always a style of yoga,

360
00:17:14,640 --> 00:17:17,220
it's falling into this

361
00:17:17,220 --> 00:17:21,493
beautiful, loving, trusting,

362
00:17:23,060 --> 00:17:26,630
almost romantic
relationship with your breath.

363
00:17:26,630 --> 00:17:31,080
And that can be with
any sort of movement,

364
00:17:31,080 --> 00:17:32,270
whether it's subtle body

365
00:17:32,270 --> 00:17:36,433
or big, you know,
gross body, big gestures.

366
00:17:37,680 --> 00:17:39,960
So let's play here,
fingertips on the ground,

367
00:17:39,960 --> 00:17:42,400
and if you've done this
little sequence with me before,

368
00:17:42,400 --> 00:17:46,400
see if you can like
romance it a little.

369
00:17:46,400 --> 00:17:47,620
Whatever that means to you.

370
00:17:47,620 --> 00:17:49,060
Okay, here we go.

371
00:17:49,060 --> 00:17:51,283
So lift up through the sternum.

372
00:17:52,560 --> 00:17:54,330
If you're familiar
with Ujjayi Breath,

373
00:17:54,330 --> 00:17:55,410
you might use it here,

374
00:17:55,410 --> 00:17:57,160
or if you're not
familiar with Ujjayi Breath,

375
00:17:57,160 --> 00:17:59,920
you can check
out a video on that,

376
00:17:59,920 --> 00:18:01,720
on Yoga With Adriene channel,

377
00:18:01,720 --> 00:18:05,370
but you can also just
create an audible breath,

378
00:18:05,370 --> 00:18:07,410
something that
you can hear kind of,

379
00:18:07,410 --> 00:18:09,253
and let it be
your soundtrack, okay.

380
00:18:10,480 --> 00:18:14,783
Inhale, send the fingertips
out in line with the shoulders.

381
00:18:15,650 --> 00:18:16,812
Full breath.

382
00:18:17,630 --> 00:18:20,070
Exhale slowly,
press the palms together,

383
00:18:20,070 --> 00:18:21,460
listen to the
sound of your breath,

384
00:18:21,460 --> 00:18:24,470
slow, slow, slow, empty,
empty, empty, empty.

385
00:18:24,470 --> 00:18:26,150
Good, chin to chest,

386
00:18:26,150 --> 00:18:28,134
reach behind, inhale,

387
00:18:28,134 --> 00:18:31,419
fingertips float up, 
breathe in.

388
00:18:33,900 --> 00:18:36,590
Exhale, slow and steady,
really milk it

389
00:18:36,590 --> 00:18:39,572
as you float the
fingertips down.

390
00:18:43,430 --> 00:18:46,480
If you feel like you have
this little flow already,

391
00:18:46,480 --> 00:18:47,313
close your eyes,

392
00:18:47,313 --> 00:18:49,830
if you still wanna keep
eyes open, or soft gaze,

393
00:18:49,830 --> 00:18:52,134
follow me, here we go, inhale.

394
00:18:54,240 --> 00:18:56,775
Wrists in line with
the shoulders, exhale.

395
00:18:58,360 --> 00:19:00,097
Palms together at the heart.

396
00:19:01,170 --> 00:19:05,002
Chin to chest, reach behind,
inhale, lift up.

397
00:19:09,030 --> 00:19:11,154
Exhale, float it down.

398
00:19:16,360 --> 00:19:18,505
Again, inhale, halfway lift.

399
00:19:21,930 --> 00:19:24,013
Exhale, hands to heart.

400
00:19:27,020 --> 00:19:30,069
Chin to chest,
reach behind, inhale.

401
00:19:34,000 --> 00:19:35,843
And exhale, float it down.

402
00:19:38,200 --> 00:19:41,400
So we're gonna do two
more without me talking.

403
00:19:41,400 --> 00:19:43,217
Here we go.

404
00:20:24,120 --> 00:20:27,163
When you get to the
bottom pause, be still.

405
00:20:29,520 --> 00:20:32,449
Allow your breath
to move you gently.

406
00:20:44,020 --> 00:20:44,853
Beautiful.

407
00:20:44,853 --> 00:20:46,570
Then open your eyes
if you haven't already

408
00:20:46,570 --> 00:20:48,863
and we're gonna come
forward onto all fours.

409
00:20:51,270 --> 00:20:52,490
Curl the toes under,

410
00:20:52,490 --> 00:20:55,602
send the hips up high
and back, deep breath in.

411
00:20:57,370 --> 00:20:59,686
Nice audible exhale out.

412
00:21:02,370 --> 00:21:03,760
Now, let's go
again with the breath.

413
00:21:03,760 --> 00:21:05,824
Inhale, lift the
right leg up high.

414
00:21:08,820 --> 00:21:10,957
Exhale, step it forward.

415
00:21:13,360 --> 00:21:16,092
With that audible breath,
inhale, high lunge.

416
00:21:18,480 --> 00:21:21,018
Exhale, open, Warrior II.

417
00:21:23,040 --> 00:21:24,940
Good, inhale,
reach it up and back,

418
00:21:24,940 --> 00:21:26,943
front knee stays bent,
Peaceful Warrior.

419
00:21:29,670 --> 00:21:33,469
Exhale, cartwheel it all the
way back down to your lunge.

420
00:21:35,410 --> 00:21:37,070
Inhale, follow the breath,

421
00:21:37,070 --> 00:21:39,013
right fingertips
reach up, big twist.

422
00:21:41,230 --> 00:21:43,497
Exhale, float it
down with the breath.

423
00:21:45,110 --> 00:21:46,040
Beautiful.

424
00:21:46,040 --> 00:21:48,770
From here, step it right
back to Downward Facing Dog.

425
00:21:48,770 --> 00:21:50,391
Take a deep breath in.

426
00:21:52,000 --> 00:21:53,328
Empty it out.

427
00:21:55,260 --> 00:21:57,129
Left leg lifts up, inhale.

428
00:21:58,880 --> 00:22:00,579
Exhale, step it forward.

429
00:22:02,480 --> 00:22:05,415
High lunge, inhale
with the breath, rise up.

430
00:22:07,900 --> 00:22:09,876
Exhale, Warrior II.

431
00:22:11,960 --> 00:22:14,530
Good, inhale, Peaceful
Warrior with the breath.

432
00:22:16,450 --> 00:22:19,590
Exhale, cartwheel it
all the way back down.

433
00:22:21,660 --> 00:22:23,410
The breath fuels the movement,

434
00:22:23,410 --> 00:22:25,653
inhale, left
fingertips reach up.

435
00:22:27,930 --> 00:22:29,914
And exhale back down.

436
00:22:31,760 --> 00:22:34,622
Back to Downward
Facing Dog, deep breath in.

437
00:22:36,370 --> 00:22:39,140
And exhale slowly,
lower the knees,

438
00:22:39,140 --> 00:22:40,700
this time cross the ankles,

439
00:22:40,700 --> 00:22:44,340
but do the one that
feels less comfortable,

440
00:22:44,340 --> 00:22:47,170
so the weird cross.

441
00:22:47,170 --> 00:22:50,760
Woo, and then that should
leave you in a cross-legged seat

442
00:22:50,760 --> 00:22:54,083
that's not your
normal dominant front leg.

443
00:22:54,950 --> 00:22:56,210
Dominant front leg,
whatever that means,

444
00:22:56,210 --> 00:22:57,860
but not, you know,
it feels kind of wonky,

445
00:22:57,860 --> 00:23:01,412
just notice if you feel

446
00:23:02,439 --> 00:23:04,770
good about this
or a little weird about this.

447
00:23:04,770 --> 00:23:09,510
It's all part of our
practice here, our exploration.

448
00:23:09,510 --> 00:23:11,940
We're gonna take the
left hand to the right knee,

449
00:23:11,940 --> 00:23:15,000
right fingertips behind,
just gentle twist here.

450
00:23:15,000 --> 00:23:16,236
Breathe in.

451
00:23:18,270 --> 00:23:19,546
Breathe out.

452
00:23:20,757 --> 00:23:21,890
And then do the other side,

453
00:23:21,890 --> 00:23:24,454
inhale, sit up nice
and tall, breathe in.

454
00:23:26,270 --> 00:23:27,586
Breathe out.

455
00:23:29,880 --> 00:23:33,593
Beautiful. From here, 
we're gonna uncross the legs,

456
00:23:35,600 --> 00:23:37,470
send the fingertips forward,

457
00:23:37,470 --> 00:23:39,630
start at the tailbone,
start to tuck the tailbone

458
00:23:39,630 --> 00:23:42,820
and slowly, slowly,
slowly roll down.

459
00:23:42,820 --> 00:23:44,760
So if you have a moment

460
00:23:44,760 --> 00:23:46,370
where you just kind
of crash on your back,

461
00:23:46,370 --> 00:23:48,340
just know that you
got to start somewhere,

462
00:23:48,340 --> 00:23:49,890
we're building strength,

463
00:23:49,890 --> 00:23:53,880
really fierce, strong,
beautiful strength

464
00:23:53,880 --> 00:23:55,920
in our core
throughout this practice,

465
00:23:55,920 --> 00:23:58,910
so just be patient with yourself,
give yourself grace.

466
00:23:58,910 --> 00:24:00,680
Okay, when you
come onto your back,

467
00:24:00,680 --> 00:24:03,890
interlace your
fingertips behind the head

468
00:24:05,060 --> 00:24:07,080
and we'll lift the knees up,

469
00:24:07,080 --> 00:24:10,200
so we're in a little Tabletop 
Position but on our backs.

470
00:24:10,200 --> 00:24:12,790
Inhale in, exhale,
lift the head to the neck,

471
00:24:12,790 --> 00:24:14,700
the shoulders up.

472
00:24:14,700 --> 00:24:17,570
Alright, from here, we're
gonna straighten both legs,

473
00:24:17,570 --> 00:24:20,170
so one is it a diagonal
and one is straight up,

474
00:24:20,170 --> 00:24:22,960
if the knees are 
bent generously, all good,

475
00:24:22,960 --> 00:24:24,860
you don't have to
have super straight legs,

476
00:24:24,860 --> 00:24:26,180
but it's just the intention,

477
00:24:26,180 --> 00:24:28,420
the energy as you
point through the toes.

478
00:24:28,420 --> 00:24:30,160
Alright, keep the
head and neck lifted,

479
00:24:30,160 --> 00:24:33,500
we're just gonna
switch here and switch.

480
00:24:33,500 --> 00:24:35,710
Switch and switch.

481
00:24:35,710 --> 00:24:40,180
Elbow stay wide, 
head is heavy in the hands.

482
00:24:40,180 --> 00:24:44,860
Feel that connection
through your abdominal wall.

483
00:24:44,860 --> 00:24:46,700
Alright, now we're
gonna turn the toes in,

484
00:24:46,700 --> 00:24:51,700
but keep this like gentle
scissor of the legs going.

485
00:24:52,060 --> 00:24:54,730
So internal rotation,
good, good, good,

486
00:24:54,730 --> 00:24:57,223
and external
rotation now, turn them out.

487
00:24:58,880 --> 00:25:01,000
You're here for three,

488
00:25:01,000 --> 00:25:02,680
you're here for two,

489
00:25:02,680 --> 00:25:04,923
now back to parallel for three,

490
00:25:06,000 --> 00:25:09,260
two, and release.

491
00:25:09,260 --> 00:25:12,570
Bring the feet together,
open the knees wide,

492
00:25:12,570 --> 00:25:14,760
bring the hands to your belly.

493
00:25:14,760 --> 00:25:18,110
Close your eyes, inhale,
breathe into your belly,

494
00:25:18,110 --> 00:25:21,240
feel the breath literally
move your hands, right?

495
00:25:21,240 --> 00:25:24,760
This rise as you inhale

496
00:25:24,760 --> 00:25:27,223
and this fall, as you exhale.

497
00:25:28,310 --> 00:25:30,380
Feel free to kind
of exaggerate it,

498
00:25:30,380 --> 00:25:32,170
if this is new for you,

499
00:25:32,170 --> 00:25:35,123
just to get a sense of
feeling of this kind of,

500
00:25:36,073 --> 00:25:38,420
what I like to call,
the kid's balloon breath,

501
00:25:38,420 --> 00:25:40,520
but I think it
works for all of us.

502
00:25:40,520 --> 00:25:42,860
For the kid in all of us.

503
00:25:42,860 --> 00:25:44,900
So feel free to
really exaggerate it,

504
00:25:44,900 --> 00:25:47,733
feel that rise and fall
just to get in the habit.

505
00:25:48,820 --> 00:25:51,850
Alright, we'll start to
get a little quiet here,

506
00:25:51,850 --> 00:25:53,323
close your eyes.

507
00:25:54,410 --> 00:25:59,760
Breathe. Send some good 
(laughs) awareness to your hips

508
00:25:59,760 --> 00:26:01,920
that are probably
speaking to you,

509
00:26:01,920 --> 00:26:03,914
whispering to you right now.

510
00:26:11,060 --> 00:26:13,650
So for me, Flow is not

511
00:26:15,030 --> 00:26:17,224
a style of yoga

512
00:26:19,600 --> 00:26:22,524
a flavor, I mean sure it is.

513
00:26:22,524 --> 00:26:24,943
For me, it's

514
00:26:29,380 --> 00:26:33,032
about alignment.
It's about knowing

515
00:26:34,620 --> 00:26:36,720
what you are allowing

516
00:26:36,720 --> 00:26:40,250
to guide you and control you,

517
00:26:40,250 --> 00:26:43,100
and what you're inviting

518
00:26:45,020 --> 00:26:47,803
to be a leader,

519
00:26:49,370 --> 00:26:51,059
a guide in your life.

520
00:26:52,960 --> 00:26:56,030
So when we think about
where movement comes from

521
00:26:56,030 --> 00:26:58,360
and where our actions come from,

522
00:26:58,360 --> 00:26:59,790
we really need
to take a step back

523
00:26:59,790 --> 00:27:03,757
and think about
our values, (laughs)

524
00:27:03,757 --> 00:27:08,820
and what is
really guiding the way,

525
00:27:08,820 --> 00:27:11,120
so this is a really
a great opportunity

526
00:27:12,220 --> 00:27:14,253
through our daily practice

527
00:27:15,950 --> 00:27:17,908
to come back to the breath.

528
00:27:22,340 --> 00:27:25,640
And discover or
rediscover just how meaningful

529
00:27:25,640 --> 00:27:28,079
that relationship can be.

530
00:27:33,990 --> 00:27:35,890
Gently, take your fingertips

531
00:27:35,890 --> 00:27:37,780
and bring them to the
outer edges of your legs

532
00:27:37,780 --> 00:27:41,263
and just guide the
knees back together.

533
00:27:42,340 --> 00:27:44,830
Then walk the feet
as wide as your yoga mat,

534
00:27:44,830 --> 00:27:48,136
and allow the knees to
fall in towards each other.

535
00:27:51,250 --> 00:27:54,100
And then, send both
knees over to the right,

536
00:27:54,100 --> 00:27:57,090
cross the right ankle over
the top of the left thigh,

537
00:27:57,090 --> 00:27:58,405
breathe in.

538
00:28:00,110 --> 00:28:02,339
And sigh, breathe out.

539
00:28:02,960 --> 00:28:06,190
And then bring it
over to the left.

540
00:28:06,190 --> 00:28:09,810
Cross the left ankle over
the top of the right thigh,

541
00:28:09,810 --> 00:28:11,193
and breathe in.

542
00:28:13,336 --> 00:28:15,508
And sigh it out, breathe out.

543
00:28:16,820 --> 00:28:18,080
Awesome.

544
00:28:18,080 --> 00:28:20,930
And then we'll
extend both legs long,

545
00:28:20,930 --> 00:28:24,730
and you can rest here for
a bit longer in Shavasana,

546
00:28:24,730 --> 00:28:29,460
or you can sit up
for a nice little

547
00:28:29,460 --> 00:28:32,540
meditation, even if it's quick.

548
00:28:32,540 --> 00:28:34,700
But I will be
signing off here for now,

549
00:28:34,700 --> 00:28:36,750
sending you all my
love and gratitude.

550
00:28:36,750 --> 00:28:40,360
Thank you so much for
showing up for practice today.

551
00:28:40,360 --> 00:28:44,520
I will see you tomorrow for
Day 5, always a fun day.

552
00:28:44,520 --> 00:28:46,810
So 'til then, take good care.

553
00:28:46,810 --> 00:28:48,800
Let's bring the palms together,

554
00:28:48,800 --> 00:28:50,900
thumbs up towards the third eye,

555
00:28:50,900 --> 00:28:52,343
inhale in deeply.

556
00:28:54,250 --> 00:28:56,350
And exhale.

557
00:28:56,350 --> 00:28:57,582
Namaste.

558
00:29:00,057 --> 00:29:04,329
(soft upbeat music)