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- Hello everyone, 
welcome back to

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Center 
Your 30 Day Yoga Journey.

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It is Day 7.

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Feels like heaven
and it's time to flow.

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Let's get started.

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(light music)

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Alright, come on
down to the ground

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if you're not already.

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We're gonna begin today 
in Extended Child's Pose.

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And again, 
if that's not your jam,

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maybe start in a nice 
comfortable seat of your choice.

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Just a soft, sweet place 
that you can drop in.

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Benji has clearly found
his soft, sweet place today,

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so I'll just invite
us all to follow suit.

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We're gonna flow today,

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so let's be sure 
to check in first.

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Moment of dropping
in

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with the breath.

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I personally feel like this
is also a moment of integrity.

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Just tuning in, noticing
how I really feel before

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I move through

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the ever popular vinyasa

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and popular for a good reason.

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Take a second though 
here to close your eyes

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and just notice how you feel.

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And then let's take a
deep breath in together.

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And out together, breathing
with people all over the world.

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So if you're feeling a little
lonely today, we got you.

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Let's rise up through 
Tabletop Position.

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Drop the belly,
inhale, open the chest.

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And moving with your breath,

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exhale, rounding through 
the spine, chin to chest.

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Inhale, drop the belly.

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Exhale, contract, 
navel draws up.

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Feel that stretch 
in the back body.

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Take a couple more moving
with the sound of your breath.

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And then follow this 
sound of your breath,

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this flow of movement and breath

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in sync to Downward Facing Dog.

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So how you get
there is up to you.

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When you get there,

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excuse me, I had a 
little bubble in my throat,

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when you get there,
find some soft easy movement

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continuing to allow the breath

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to fuel the action.

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Then keep the breath flowing 
as you slowly make your way

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up to the top of your mat.

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Feet hip width apart or 
flush together, your choice,

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just nice conscious footing, 
toes pointing forward.

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Let it all hang.

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Then ground through the feet.

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Keep the knees bent, 
strong legs,

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navel drawing up to
support the low back.

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And we're gonna roll
up ragdoll style today.

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Keep the breath flowin'.

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Stack up through the spine.

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Bring some energy to it,
whatever that means to you as

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you lift your chest and stand
up super tall in Mountain Pose.

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Great, inhale, 
interlace the fingertips,

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bring them behind the head.

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Exhale, bend your knees, 
round the spine,

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come through to center.

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Inhale, around
and back and down.

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And then reversing the circle,
really getting that nice

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stretch in the side body 
and remembering to

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keep your core 
a little bit engaged.

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Alright, inhale,
rise up, stand tall.

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We're gonna lean 
back just a bit,

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but only so much as you 
keep your core engaged.

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So we're not
going to let it spill.

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We're gonna keep the low
back supported, lean back.

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Nice. So just a
little baby back bend.

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Then release, fingertips are
gonna come up to the sky.

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Today we're gonna bring
the palms together to slice it

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right down the
middle as we go down.

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So just learning 
a little vocabulary,

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a little variation here.

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Inhale, halfway lift,
fingertips reach back,

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airplane arms here.

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And exhale to soften
and release everything down.

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Root to rise.

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Inhale, reach for the sky.

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So right back the way you came.

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And then right back down we go,
palms together,

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bend the knees, slice it down,
moving with the breath, exhale.

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Good, inhale, halfway lift,
airplane arms.

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Exhale, let it all go.
Adding on.

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Step the left foot back, 
pivot on the back foot.

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Front knee's bent as 
we inhale, rise up, Warrior I.

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Inhale to stretch, 
stretch, stretch.

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Reach up from the waistline.

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Exhale to draw the
shoulder blades down.

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Inhale in again here, reach.

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Maybe look up.

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Exhale, open up 
to the right, Warrior II.

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Make it a nice strong, 
deep stance here.

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Good, inhale,
lift and lengthen.

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Get taller through the spine,
draw your navel in.

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Exhale, ground through the feet,
relax your shoulders.

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Inhale, keep that deep bend
in the front knee as you reach

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all the way up towards the sky.

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So straight up with the
right fingertips, inhale.

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And then exhale, 
bring it all the way back

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to your nice low lunge.

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Plant the palms,
step the right toes back.

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Inhale in here.

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Exhale, lower all the
way down to the belly.

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Inhale, lift up, Cobra.

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With your breath,
exhale, soften and fold.

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Inhale in here as you
prepare to press up to Plank.

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Exhale to press up to Plank,
nice and strong.

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Inhale in here,
find length in the neck.

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Exhale, hips up high and back,
Downward Facing Dog.

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Good, inhale, 
step the left foot all the way

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up into your lunge.

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Pivot on the
back foot and rise up.

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Warrior I on the other side.

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Again, use that inhale to

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ground through the 
feet and find length.

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Lift up from the waist.

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Exhale to ground
through the back body.

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Find stability.

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Good, inhale in again, 
maybe look up.

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Exhale, open it up, Warrior II.

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Take up space.

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Nice deep, deep, deep
bend in that front knee.

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Good, inhale,
lengthen through the neck.

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Exhale, relax the shoulders.

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Keep the deep
bend in that knee.

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You got this.

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As you inhale, left arm
straight up towards the sky.

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Think about lifting and

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lengthening through 
the left side body.

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Good. Exhale, 
let's take it all the way down.

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Cartwheel to your lunge.

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Plant the palms, 
step it back, Plank Pose.

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Inhale in here.

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Exhale, belly to Cobra or
now Chaturanga to Upward Dog.

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Maybe bending the elbows 
and then coming through,

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scooping the heart 
forward up and back.

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Meeting together in
Downward Facing Dog.

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Just follow your breath.

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Allow the breath to move you.

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In Downward Dog,
inhale in deeply.

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And exhale completely.

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Good, bend the knees,
inhale to look forward.

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This time maybe try a little
hop as you exhale to the top.

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Feet together at the front
of the mat or hip width apart.

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Let the head hang, 
deep breath in.

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Long breath out.

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Root to rise here.
Ground through the feet.

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Inhale, reach for the sky.

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Big breath, big stretch.

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Reach, reach,
reach all the way up.

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Exhale, palms together.

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And down back at your heart.

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Just take a second
here to observe your breath.

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And let's go again.
Here we go.

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Inhale, fingertips
go down to come up.

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Spread the fingertips.
Lots of energy.

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Exhale, palms come together.

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We slice it
right down the midline.

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Inhale, halfway lift, 
airplane arms.

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Open up through your chest.

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Exhale to soften
and let it all go.

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Bend the knees,
step your left foot back,

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pivot on the back foot,

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inhale, rise up, Warrior I.

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Exhale, open up, Warrior II.

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Same thing as before, but now
we're moving a little faster.

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Inhale, 
right fingertips reach up.

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Exhale, cartwheel
it all the way down.

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Step the right foot back, 
inhale in.

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Exhale, belly to Cobra or
Chaturanga to Upward Facing Dog.

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Use the inhale to open
your heart and lift the chest.

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Exhale, make your way, 
Downward Facing Dog.

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Good from Downward Dog, inhale,

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step the left foot 
all the way up,

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pivot on the back foot.

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Good, then inhale, 
rise up strong, Warrior I.

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Big stretch.

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Exhale, open up to the right,
Warrior II.

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Focus out beyond
the left fingertips.

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Good, then take
it all the way up.

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Inhale, reach, 
deep bend in that front knee.

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And exhale, 
cartwheel it all the way

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back down to your lunge.

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Step the left foot back.

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Inhale in here.

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Exhale, belly to Cobra or
Chaturanga to Upward Facing Dog.

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Find your flow.

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Meet together in
Downward Facing Dog.

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Nice, inhale in here.

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Exhale out.

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On your next inhale,
bend your knees generously.

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Maybe deep bend this time.

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Inhale to look forward and use
your exhale to hop to the top.

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Good, deep fold here.

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And then root to rise,
ground through the feet.

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Inhale in, here we go.

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Spread the fingertips.
Squeeze the legs.

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Reach for the sky.

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And exhale, 
hands to heart, Anjuli Mudra.

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Take a second here 
to observe your breath

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and notice how you feel.

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One more time.
Here we go.

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Fingertips go down to come up,
reach for the sky.

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Palms come together in prayer.

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Slice it right down.

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Give your thinking 
mind a break here.

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Let's flow with the breath.

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Airplane arms as you inhale,
halfway lift.

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Exhale to soften, let it go.

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Good, step the left foot back.
Bend the front knee.

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Here we go, Warrior I.

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We rise up with
a big breath in.

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We exhale, 
open it up, Warrior II.

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Good, inhale.
Right arm up,

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deep bend in that front knee.
Bend it a little more.

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Good, then exhale all the
way back down to your lunge.

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This time adding a twist.

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Left hand to the earth, inhale, 
right fingertips to the sky.

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Back knee is lifted.
Strong.

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Good, wiggle the
fingertips as you breathe in.

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Use the exhale to bring
it all the way back down.

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Option here to plant the palms,
step the right toes back just

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like we've been doing or
you can play with letting the

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right toes hover here
as you take your vinyasa.

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Inhale to open the chest.

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And follow the
exhale to release.

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Follow your breath.

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Let's meet in Downward Dog.

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Keep the breath flowing.

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From Downward Dog, we'll inhale,
step the left foot up high.

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Take your time getting there.
Pivot on the back foot.

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When you're ready, 
inhale, rise up, Warrior I.

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Exhale, 
flowing into Warrior II.

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Inhale, send the
left fingertips up high

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but keep that deep,
deep bend in your front knee.

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And then exhale, opening up
through the shoulders as you

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cartwheel it all the way down.

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Take it into the twist.

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Big inhale as we lift
the left fingertips up.

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Wiggle, wiggle, wiggle.

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And then exhale, bring
it all the way back down.

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Same thing here.

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Step back, per usual, or you
can play with floating the

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00:13:39,659 --> 00:13:44,120
left toes all the way up
as you slowly lower down.

249
00:13:45,434 --> 00:13:47,159
Find a little vinyasa here.

250
00:13:48,688 --> 00:13:51,039
Meet me in Downward Dog.

251
00:13:54,143 --> 00:13:56,244
Inhale in deeply.

252
00:13:57,293 --> 00:13:59,280
And exhale completely.

253
00:14:01,822 --> 00:14:04,178
Alright, now listen carefully.
Bend your knees,

254
00:14:04,178 --> 00:14:07,170
slowly walk your hands
back towards your toes,

255
00:14:07,170 --> 00:14:09,399
Forward Fold at
the back of your mat.

256
00:14:09,399 --> 00:14:10,907
Give it a second.

257
00:14:10,907 --> 00:14:13,840
Bend the knees.
Feel the low back stretch.

258
00:14:15,199 --> 00:14:16,720
Now inhale in.

259
00:14:16,720 --> 00:14:19,250
Exhale, draw your 
navel in and up.

260
00:14:19,250 --> 00:14:23,936
So core support as you walk the
hands all the way out to Plank.

261
00:14:23,936 --> 00:14:25,439
Keep it flowing here.

262
00:14:25,439 --> 00:14:27,926
With the breath, 
walk the hands all the way

263
00:14:27,926 --> 00:14:29,450
back towards your toes.

264
00:14:29,450 --> 00:14:31,720
Find a breath
pattern that serves here.

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00:14:31,720 --> 00:14:34,497
Walking the hands 
slowly, slowly, slowly

266
00:14:34,497 --> 00:14:36,822
all the way out to Plank.

267
00:14:36,822 --> 00:14:38,062
And then bending the knees,

268
00:14:38,062 --> 00:14:41,409
walking the hands all 
the way back to the toes.

269
00:14:41,409 --> 00:14:43,780
Forward Fold, release the head.

270
00:14:43,780 --> 00:14:46,559
And all the way
back out to Plank.

271
00:14:48,357 --> 00:14:51,069
Last time, all the way back in.

272
00:14:52,688 --> 00:14:56,908
And hands walking 
all the way back

273
00:14:56,908 --> 00:15:00,799
out to Plank. Final vinyasa, 
last call. Inhale in.

274
00:15:00,799 --> 00:15:04,144
Exhale, slowly lower 
to the belly for Cobra or

275
00:15:04,144 --> 00:15:06,559
Chaturanga to Upward Facing Dog.

276
00:15:06,559 --> 00:15:10,662
Inhale, maybe lift the
corners of the mouth this time.

277
00:15:10,662 --> 00:15:15,180
Maybe. And then exhale,
soften and release.

278
00:15:15,180 --> 00:15:18,759
Press it back up 
to all fours this time

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00:15:18,759 --> 00:15:21,759
and walk the knees as 
wide as your yoga mat.

280
00:15:23,154 --> 00:15:26,120
So with knees wide, 
toes together, we're gonna bring

281
00:15:26,120 --> 00:15:29,000
the left hand to the
left side of the mat.

282
00:15:29,000 --> 00:15:31,990
Spread the fingertips wide.

283
00:15:31,990 --> 00:15:34,367
Inhale, reach the 
right fingertips all

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00:15:34,367 --> 00:15:37,174
the way up towards the sky.

285
00:15:37,174 --> 00:15:39,349
Exhale, we're gonna
thread the needle,

286
00:15:39,349 --> 00:15:40,950
right fingertips come in and

287
00:15:40,950 --> 00:15:43,440
underneath the
bridge of the left arm.

288
00:15:43,440 --> 00:15:44,519
You bend that left elbow.

289
00:15:44,519 --> 00:15:46,330
You might relax 
the right shoulder,

290
00:15:46,330 --> 00:15:48,120
right ear on the ground.

291
00:15:48,120 --> 00:15:49,159
And then we continue.

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00:15:49,159 --> 00:15:54,143
Press into the left palm, 
inhale, expand, reach up.

293
00:15:54,143 --> 00:15:56,289
Exhale, thread the needle.

294
00:15:57,745 --> 00:15:59,030
Keep it going.

295
00:15:59,030 --> 00:16:02,120
So this is kind
of the big gesture.

296
00:16:03,624 --> 00:16:05,740
The gross body.

297
00:16:05,740 --> 00:16:09,830
The subtle body action is to
think about your center here.

298
00:16:09,830 --> 00:16:12,279
So inhale, we twist 
from the mid-back.

299
00:16:12,279 --> 00:16:14,080
We get a little
twist in the low belly.

300
00:16:14,080 --> 00:16:16,600
Exhale, navel draws in and up.

301
00:16:16,600 --> 00:16:19,052
The hip points 
kind of draw together

302
00:16:19,052 --> 00:16:21,119
to support the low back.

303
00:16:21,119 --> 00:16:25,030
So there's just a slight 
engagement as you twist,

304
00:16:25,030 --> 00:16:27,679
drawing the navel in.

305
00:16:30,771 --> 00:16:32,484
Let's take one more.

306
00:16:35,168 --> 00:16:38,119
And then move to the 
other side nice and slow.

307
00:16:38,119 --> 00:16:41,039
Right hand comes to
the right side of the mat.

308
00:16:41,039 --> 00:16:43,879
So often when I teach this
or guide this before, I do this

309
00:16:43,879 --> 00:16:47,039
with the right hand or the the
hand that's down in the middle.

310
00:16:47,039 --> 00:16:49,640
So make sure you're
taking it to the side today.

311
00:16:49,640 --> 00:16:52,440
So just right underneath 
that shoulder. Okay.

312
00:16:52,440 --> 00:16:54,959
Inhale, left fingertips up.
You're like, "Yeah, we get it."

313
00:16:54,959 --> 00:16:56,663
Okay. Exhale.

314
00:16:59,499 --> 00:17:04,200
Maybe playing with that
connection of the belly,

315
00:17:04,200 --> 00:17:07,810
the muscles of the low abs,

316
00:17:07,810 --> 00:17:11,163
that lock, Uddiyana Bandha.

317
00:17:16,319 --> 00:17:18,850
So the first movement
comes with the inhale,

318
00:17:18,850 --> 00:17:21,171
the second movement
moves with the exhale.

319
00:17:21,171 --> 00:17:23,774
Try to be really true to that.

320
00:17:31,755 --> 00:17:33,389
And last one.

321
00:17:36,106 --> 00:17:38,960
Good. Slowly bring 
it back to center.

322
00:17:38,960 --> 00:17:41,279
We're gonna walk
the knees together.

323
00:17:41,279 --> 00:17:43,440
And you can either cross
the ankles to come through to a

324
00:17:43,440 --> 00:17:47,359
seat that way or you can
swing the legs to one side,

325
00:17:47,359 --> 00:17:51,799
any side, and come 
to a seat this way.

326
00:17:53,238 --> 00:17:55,631
Legs are crossed.

327
00:17:55,631 --> 00:17:58,460
We're gonna bring
the hands to the knees.

328
00:17:58,460 --> 00:18:00,840
Inhale, sit up nice and tall.

329
00:18:00,840 --> 00:18:03,480
Exhale, relax the shoulders.
Startin' to cool it down.

330
00:18:03,480 --> 00:18:05,759
Left hand comes
to the right knee.

331
00:18:05,759 --> 00:18:08,640
Right fingertips
behind for a gentle twist.

332
00:18:11,149 --> 00:18:13,839
And then come through center.
Take it to the other side.

333
00:18:13,839 --> 00:18:15,511
Gentle twist.

334
00:18:17,733 --> 00:18:20,860
And back through center.
Send the legs out in front.

335
00:18:20,860 --> 00:18:21,930
Point the toes.

336
00:18:21,930 --> 00:18:24,440
Maybe inch up towards
the front edge of your mat.

337
00:18:24,440 --> 00:18:25,920
Let's check it out here today.

338
00:18:25,920 --> 00:18:27,440
Interlace the fingertips,

339
00:18:27,440 --> 00:18:29,680
send them forward,
point the toes.

340
00:18:29,680 --> 00:18:33,319
Imagine you have a
sandbag on your shins here.

341
00:18:33,319 --> 00:18:36,000
And as slow as you can roll,
breathe deep.

342
00:18:36,000 --> 00:18:38,780
So careful not
to hold your breath.

343
00:18:38,780 --> 00:18:42,432
Navel draws in and up,
nice and slow,

344
00:18:42,432 --> 00:18:44,834
slow, slow.

345
00:18:44,834 --> 00:18:46,640
With control,

346
00:18:46,640 --> 00:18:48,900
draw that navel down.

347
00:18:50,643 --> 00:18:55,830
And eventually allow 
everything to spill,

348
00:18:57,033 --> 00:18:59,960
settle, soften and release.

349
00:19:08,269 --> 00:19:12,821
Lovely. Let's bend one 
knee up and in, then the other.

350
00:19:12,821 --> 00:19:15,799
And just allow your
knees to fall to the right.

351
00:19:15,799 --> 00:19:18,292
Fall to the right.

352
00:19:18,292 --> 00:19:22,100
Option across the right ankle,
the right heel over the top of

353
00:19:22,100 --> 00:19:25,690
the left thigh 
for a deeper stretch

354
00:19:25,690 --> 00:19:28,462
in the left hip crease.

355
00:19:33,773 --> 00:19:35,680
Good, then slowly release that.

356
00:19:35,680 --> 00:19:38,519
Keep the feet wide and
then take it to the other side.

357
00:19:38,519 --> 00:19:40,289
Knees fall to the left.

358
00:19:40,289 --> 00:19:44,256
You might cross the 
left ankle over the top of

359
00:19:44,256 --> 00:19:47,532
the right thigh this time.
Shoulders are relaxed.

360
00:19:53,872 --> 00:19:56,690
Lovely, lovely.
Release that.

361
00:19:56,690 --> 00:19:59,189
Hug both knees into the chest.

362
00:19:59,189 --> 00:20:00,920
Rock a little side to side.

363
00:20:00,920 --> 00:20:03,630
Find what feels good here.

364
00:20:03,630 --> 00:20:06,249
Maybe draw some circles 
or maybe you take a little

365
00:20:06,249 --> 00:20:09,057
Happy Baby posture,

366
00:20:10,048 --> 00:20:12,359
or a quick hamstring stretch.

367
00:20:12,359 --> 00:20:14,200
Find what feels good.

368
00:20:16,304 --> 00:20:18,979
And then we'll
release the legs out long.

369
00:20:18,979 --> 00:20:20,929
Whenever you're ready,

370
00:20:22,910 --> 00:20:26,187
allow the eyes to close,

371
00:20:27,367 --> 00:20:30,370
the hands to rest 
somewhere on the body,

372
00:20:30,370 --> 00:20:32,200
wherever feels good.

373
00:20:36,007 --> 00:20:38,069
Inhale deeply.

374
00:20:40,746 --> 00:20:42,759
And a little
audible exhale here.

375
00:20:42,759 --> 00:20:45,019
(sighs)

376
00:20:45,019 --> 00:20:47,752
Again, I'm not playing,
a little audible exhale.

377
00:20:47,752 --> 00:20:49,330
Here we go.
Deep breath in.

378
00:20:51,050 --> 00:20:53,559
And (sighs).

379
00:20:53,559 --> 00:20:56,039
And come on. Last time, 
it's your last chance.

380
00:20:56,039 --> 00:20:58,448
Let's give it a try.
Deep breath in.

381
00:20:59,547 --> 00:21:00,799
A little vibration.

382
00:21:00,799 --> 00:21:03,379
(sighs)

383
00:21:05,387 --> 00:21:07,988
Nice. Now just take a second

384
00:21:09,222 --> 00:21:11,079
to allow the flow of breath

385
00:21:11,079 --> 00:21:13,680
to just do its thing naturally.

386
00:21:13,680 --> 00:21:14,839
Nothing forced.

387
00:21:14,839 --> 00:21:17,205
You don't have to do anything.

388
00:21:25,440 --> 00:21:27,960
This practice so
good for the brain.

389
00:21:29,752 --> 00:21:31,599
The brain-body connection.

390
00:21:33,433 --> 00:21:36,153
And the spirit, too.

391
00:21:36,153 --> 00:21:38,000
Guys have been doing amazing.

392
00:21:39,444 --> 00:21:43,014
We have a sweet,

393
00:21:43,014 --> 00:21:45,950
chill practice
scheduled for tomorrow.

394
00:21:45,950 --> 00:21:47,699
You won't want to miss it.

395
00:21:47,699 --> 00:21:49,359
Bring your comfy clothes.

396
00:21:51,806 --> 00:21:54,000
Bring a blanket,
bring a pillow,

397
00:21:54,000 --> 00:21:55,360
and I'll see you then.

398
00:21:56,842 --> 00:21:59,839
Take a deep breath in as
you bring the palms together.

399
00:22:01,053 --> 00:22:05,119
And exhale, thumbs up
to the third eye to close.

400
00:22:06,118 --> 00:22:07,439
Lots of love.

401
00:22:08,799 --> 00:22:11,171
See you tomorrow.

402
00:22:13,032 --> 00:22:16,213
(light music)