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- Howdy everyone.

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Welcome back to Flow,
your 30 Day Yoga Journey.

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I'm here with
Benji and it's Day 10.

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It's time to pick
up the pace and align.

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Let's get started.

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(light rhythmic music)

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Alright, let's begin
in a comfortable seat.

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Take your time
getting down into place

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and when you get
there go ahead and

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close your eyes
or soften your gaze

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and let's start by aligning

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the head over the heart

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and the heart over the pelvis.

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So you might even shift your

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spine a little forward and back

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to get a sense of
what that alignment feels like.

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Head over heart,
heart over pelvis.

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And if you're feeling a little

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pain in the front of
the hips or the low back,

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go ahead and sit up on
a blanket or a block here.

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And we have begun.

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Take a deep breath in.

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And a long breath out.

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And again, big inhale in.

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And a long exhale out.

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And one more time, listening
to the sound of your breath.

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Beautiful, continue to
breathe deep here as we bat the

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eyelashes open or you can
keep your eyes closed here.

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We're just gonna draw some
small circles with the nose.

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Checking in with the head,
the neck, the shoulders here.

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Sitting up nice and tall.

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Reverse your circle.

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And before we get
really moving here,

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just a reminder,

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this time is for you to align

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with how you're feeling today.

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Align with

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yourself

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in a way that feels true.

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So we might start to pick
up the pace a little bit,

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but you just take care of you.

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Remember to breathe deep and

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know that this is time well
spent no matter what it shapes

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up to be or what it
feels like or looks like here.

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Trust that it's valuable.

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Okay, let's come forward.
Excuse me, buddy.

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Let's come
forward onto all fours.

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Center yourself on
the mat, if you can.

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And then we'll drop the belly.
Inhale, open the chest,

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start to bring a little
more energy here best you can

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using this again to check in
and align with what is.

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So no need to put on any
costumes here or pretend.

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Just feel your way through this
practice as we inhale deeply.

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And exhale completely.

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Couple more
rounds of Cat-Cow here

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listening to the
sound of your breath.

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Then bring it back
to Tabletop Position.

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We'll curl the toes under
and slowly walk the palms back,

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coming into our
little froggy squat,

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stretching through the feet,
the ankles, the hips,

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of course, inhale in.

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Then exhale, take it all
the way back out to all fours.

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We're gonna
take it to Plank now,

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plant the palms,
lift the knees up,

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and let's start to
activate that core.

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So align the shoulders 
over the wrists here,

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slight bend in the elbows,

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lengthen through
the crown of the head.

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Reach, reach,
reach the heels back

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and hug those low
ribs in to engage your abs.

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Now see if you can draw your

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belly button up and
in a little bit more.

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Inhale in and then exhale,

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send the hips up high and back,
Downward Facing Dog.

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Press away from your yoga mat,

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send the majority of your weight

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to the lower half of your body.

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And if it helps, you can
bend the knees generously here.

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Think about lifting the hip
creases up towards the sky.

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Lengthening through the crown.

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Great, bend the knees a lot.

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Carve a line with the nose,
look forward.

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Inhale in, then exhale,

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make your way to the
tippy top of your mat.

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We'll meet in Forward Fold.

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Feet hip width apart.

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Reconnect with your breathing,
seeing if you can

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elongate the inhalation

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and extend the exhale.

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Using the breath to create
and cultivate really a beautiful

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conversation between
the mind and the body.

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Encouraging your energy to flow.

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So any stagnant energy we're
gonna move it right along today.

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Here we go,
bend the knees generously,

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tuck your chin to your chest
and slowly roll up to Mountain.

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As you stack the spine here,

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draw energy up from
the arches of the feet,

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whatever that means to you,

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maybe lift the kneecaps,
tone the quads,

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feel the strength
in your legs here.

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As you rise up, lengthen
through the crown of the head.

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Now inhale, spread
the fingertips, reach up.

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Right hand grabs the left wrist.

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Think up and over as you
lean the hips to the left,

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crown of the head extends
to the right. Big stretch.

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Take a deep breath in.

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On your exhale, stay here,

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but think about
spiraling your heart center,

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your chest up towards the sky.

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Beautiful, then
bring it back to center.

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Release the grip, inhale.

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Exhale, think up and over as
you take it to the other side.

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Bump the hips to the right.

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Crown of the head extends.

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Then spiral your heart
up towards the ceiling.

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Reach, reach, reach, and then
slowly bring it back to center.

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Nice. Inhale, 
spread the fingertips, look up.

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Exhale, wiggle the
fingertips as you Forward Fold.

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Bring it back down.

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Inhale, halfway lift,

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slide the palms to 
the tops of the thighs,

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tops of the shins or
fingertips can stay on the mat.

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Exhale, soften and fold.

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Bend the knees,
plant the palms,

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step one foot
back than the other.

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Find your alignment here.

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Wrists underneath the shoulders,
heels reaching back.

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Imagine there's a little string

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between your low ribs and
the front of your hip creases,

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and we're keeping
that string nice and taut,

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engaging the abs.

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Inhale in.

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

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Bend the knees,
inhale, look forward.

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Exhale,
make your way to the top.

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Feet together this time,
really together.

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Forward Fold, breathe.

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On your next inhale,
halfway lift, your version.

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Nice long neck.

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Exhale, soften and fold.

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Ground through the feet here,

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bend your knees to
protect the low back.

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Spread the fingertips,
inhale, reach for the sky,

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big breath, big stretch.

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And then exhale, Forward Fold,
all the way back down.

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Inhale, halfway lift,
lengthen through the crown.

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Find that extension.

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Exhale, soften, fold, release.

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Bend the knees,
plant the palms,

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step one foot
back then the other.

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Find that alignment here.

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Lengthen through the crown,
reach through the heels.

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You got this, breathe.

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Engage the abs.

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Inhale in.

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

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This time, anchor the left heel.

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Inhale, lift the
right leg up high.

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Press into both palms evenly.

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Exhale, shift it forward, 
step it all the way up.

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Pivot on the back foot.

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Hands come to the waistline.

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Listen here, we're gonna,
listen here (laughs),

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we're gonna tuck the chin
into the chest and slowly roll up

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into Warrior versus leading
with the fingertips or the arms.

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And as you do this roll up,

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you get this opportunity to
feel the power of that back leg.

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As you stack the spine,

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find this lift up through the

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front body and this
grounding through the back body.

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And then we can
take the arms up.

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Breathe in.

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Breathe out.
Relax the shoulders.

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Breathe in.

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Exhale, open up Warrior II.

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Maybe you widen your stance.

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Deepen that bend
in the right knee.

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Breathe in.

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Breathe out.

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Breathe in.

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Keep the front knee bent

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as you reach the
right fingertips up and back.

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Reverse Warrior.

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Inhale in.

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Exhale, Extended Side Angle.

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Right elbow's gonna come to
the top of the right thigh.

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Left fingertips sweep all the
way up towards the front edge

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of the mat or if you
need a little more space,

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send it all the
way up to the sky.

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Lots of opportunity here to

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practice that
extension through the crown,

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so we're not dropping
right ear to right shoulder.

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And lastly, we might
open this up a little more,

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bringing the right
fingertips to the earth,

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spiraling that
heart up towards the sky.

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Inhale in.

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Exhale, bring it
back to your lunge.

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Beautiful.

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We'll step the right toes back.

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Inhale in here,
exhale slowly lower.

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All the way to the belly.

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Inhale, rise up, Cobra.

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Shoulders down.

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Exhale, soften and
release forehead to the mat.

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Inhale, press up to Plank.

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Quietly whisper
to yourself here,

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"I am strong."

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I am strong.

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Then send the hips up high
and back, Downward Facing Dog.

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Inhale, lift the
left leg up high.

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Exhale, shift it forward.

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Pivot on the back foot.

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Find your footing, then bring
the hands to the waistline.

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Keep that front knee bent.

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Keep the back inner thigh
strong as you tuck the chin

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into the chest
and slowly roll up.

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Stacking the spine.

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Building it all
from the ground up.

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Changes the
energy of the posture,

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changes the stability and

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the strength that
you're able to tap into.

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When you're ready,
bring the fingertips up high,

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Warrior I.

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Breathe.

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Inhale in.

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Exhale, Warrior II.

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Build it from the ground up.

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Head over heart,
heart over pelvis.

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So if you're leaning
forward or leaning back,

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bring it back to center.

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And then keep
that front knee bent.

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Maybe even bend it a little

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more before you head
into Peaceful Warrior.

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Left fingertips reach up,

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we lengthen
through the side body,

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and then send it
all the way back.

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Keeping the crown
of the head reaching.

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Inhale in.

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Exhale, Extended Side Angle.

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Right fingertips reach all the

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way up towards the
front edge of your mat.

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So you feel this length
from the outer edge of the right

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foot all the way
through the right fingertips.

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If the shoulders are
really tight though here,

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it could be nice to take

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the fingertips up
towards the sky instead.

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Everyone hug those low ribs in.

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Lengthen through the crown.

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Maybe we take the
left fingertips down,

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breathe, spiral your
heart up towards the sky.

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And then slowly bring
it back down to your lunge.

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Awesome work, step it back.

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Slowly lower belly to
the earth or Chaturanga,

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Cobra or Upward Facing Dog.

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Meeting spot is
Downward Facing Dog.

256
00:12:50,800 --> 00:12:53,520
Breathe in.

257
00:12:53,520 --> 00:12:56,560
Breathe out.

258
00:12:56,560 --> 00:12:59,000
Bend the knees,
inhale to look forward.

259
00:12:59,000 --> 00:13:01,040
Exhale,
make your way to the top.

260
00:13:01,040 --> 00:13:05,800
Uttanasana,
feet together, really together.

261
00:13:05,800 --> 00:13:09,040
On your next inhale,
lift up halfway.

262
00:13:09,040 --> 00:13:11,560
Exhale, soften and fold.

263
00:13:11,560 --> 00:13:13,280
Bend the knees,
root to rise here.

264
00:13:13,280 --> 00:13:16,720
Inhale, reach for the sky,
big breath, big stretch,

265
00:13:16,720 --> 00:13:18,960
maybe a little back bend here.

266
00:13:18,960 --> 00:13:22,120
And this time we'll bring
the palms together as we exhale,

267
00:13:22,120 --> 00:13:24,880
hands slowly float to the heart

268
00:13:24,880 --> 00:13:28,290
and we just take a moment here

269
00:13:28,290 --> 00:13:32,567
to breathe, observe.

270
00:13:35,560 --> 00:13:37,616
Maybe you close the eyes here

271
00:13:37,616 --> 00:13:42,880
or bring your gaze down softly.

272
00:13:42,880 --> 00:13:46,840
Feeling that foot
to earth connection.

273
00:13:46,840 --> 00:13:52,180
And just noticing your energy,
your breath.

274
00:13:53,833 --> 00:13:56,440
And noticing the thoughts
that are coming across here.

275
00:13:56,440 --> 00:14:00,660
May be some frustration today,

276
00:14:00,660 --> 00:14:02,554
some heaviness.

277
00:14:04,120 --> 00:14:06,533
Or maybe some lightness

278
00:14:08,997 --> 00:14:10,799
and joy.

279
00:14:11,880 --> 00:14:13,720
No right or wrong.

280
00:14:13,720 --> 00:14:17,120
Just showing up to the mat here

281
00:14:17,120 --> 00:14:21,680
to meet and greet
align with what is.

282
00:14:21,680 --> 00:14:23,360
Alright, open the
eyes if they're closed,

283
00:14:23,360 --> 00:14:25,080
swim the fingertips behind you.

284
00:14:25,080 --> 00:14:26,680
You're gonna draw the knuckles

285
00:14:26,680 --> 00:14:29,240
down and away to really
open up through the chest here.

286
00:14:29,240 --> 00:14:30,240
Just take a moment here.

287
00:14:30,240 --> 00:14:32,840
Most of us could
stand a couple breaths here,

288
00:14:32,840 --> 00:14:34,440
so let's take them.

289
00:14:34,440 --> 00:14:37,960
If you wanna find some soft,
easy movement in the head,

290
00:14:37,960 --> 00:14:41,640
the neck,
lifting the chin up and down.

291
00:14:41,640 --> 00:14:44,498
Find what feels good.

292
00:14:47,640 --> 00:14:49,400
Then release the bind,
bend the knees,

293
00:14:49,400 --> 00:14:51,400
send the fingertips forward.

294
00:14:51,400 --> 00:14:53,320
We're gonna send the weight way

295
00:14:53,320 --> 00:14:57,240
back into the heels so that
you can even lift your toes.

296
00:14:57,240 --> 00:14:59,600
Now lift your belly up and out

297
00:14:59,600 --> 00:15:01,840
of your pelvis here as
you sink back a little more.

298
00:15:01,840 --> 00:15:03,320
Fingertips can absolutely reach

299
00:15:03,320 --> 00:15:05,680
forward to help you
counter this weight.

300
00:15:05,680 --> 00:15:10,040
Inhale in, exhale, send the
fingertips back, airplane arms.

301
00:15:10,040 --> 00:15:13,440
Good, stay low,
inhale in, reach forward.

302
00:15:13,440 --> 00:15:16,840
Exhale, send the
fingertips back, airplane arms.

303
00:15:16,840 --> 00:15:18,400
Think about getting your knees

304
00:15:18,400 --> 00:15:22,800
back over your ankles as you
reach forward for this last one.

305
00:15:22,800 --> 00:15:25,880
Inhale in,
exhale, airplane arms.

306
00:15:25,880 --> 00:15:29,480
Good, stand straight,
inhale, reach for the sky.

307
00:15:29,480 --> 00:15:31,440
And then exhale,
wiggle the fingertips as you

308
00:15:31,440 --> 00:15:35,320
cascade all the way
back down into the fold.

309
00:15:35,320 --> 00:15:38,960
Nice, inhale, halfway lift.

310
00:15:38,960 --> 00:15:42,000
Exhale, soften and bow.

311
00:15:42,000 --> 00:15:46,440
Bend the knees, plant the palms
step or hop back to Plank.

312
00:15:46,440 --> 00:15:47,880
Inhale in.

313
00:15:47,880 --> 00:15:51,240
Exhale, hips up
high and back, Down Dog.

314
00:15:51,240 --> 00:15:53,600
Inhale, lift the
right leg up high.

315
00:15:53,600 --> 00:15:55,640
Exhale, shift it forward.

316
00:15:55,640 --> 00:15:57,280
Pivot on the back foot.

317
00:15:57,280 --> 00:15:58,880
Roll it up.

318
00:15:58,880 --> 00:16:01,120
Chin to chest, Warrior I,

319
00:16:01,120 --> 00:16:03,800
reaching the
fingertips up high.

320
00:16:03,800 --> 00:16:08,800
Inhale in, exhale,
Warrior II, open it up.

321
00:16:08,800 --> 00:16:13,000
Inhale, Peaceful Warrior,
front knee stays bent.

322
00:16:13,000 --> 00:16:17,320
Exhale, Extended Side Angle,
your version.

323
00:16:17,320 --> 00:16:20,520
Inhale in here,
spiral your heart to the sky.

324
00:16:20,520 --> 00:16:23,040
Exhale, bring it
back to your lunge.

325
00:16:23,040 --> 00:16:27,400
Option here to lift the right
toes as you take your vinyasa.

326
00:16:27,400 --> 00:16:28,720
So just a little fun here.

327
00:16:28,720 --> 00:16:32,520
You can lower to the belly,
Chaturanga to Up Dog,

328
00:16:32,520 --> 00:16:34,668
little baby Cobra.

329
00:16:35,600 --> 00:16:39,352
Meeting spot is Down Dog.

330
00:16:45,160 --> 00:16:46,240
Anchor the right heel.

331
00:16:46,240 --> 00:16:49,400
When you're ready, inhale,
lift the left leg up high.

332
00:16:49,400 --> 00:16:52,720
Exhale, step it all the
way forward into your lunge.

333
00:16:52,720 --> 00:16:53,960
Pivot on the back foot.

334
00:16:53,960 --> 00:16:55,400
Inhale, root to rise here.

335
00:16:55,400 --> 00:16:59,360
Tuck the chin,
reach the arms up, Warrior I.

336
00:16:59,360 --> 00:17:02,490
Use that exhale to
relax the shoulders down.

337
00:17:03,720 --> 00:17:06,440
Inhale, look up,
spread the fingertips.

338
00:17:06,440 --> 00:17:09,534
Exhale, open it up, Warrior II.

339
00:17:10,760 --> 00:17:13,560
Inhale, reach the
left arm up and back.

340
00:17:13,560 --> 00:17:16,800
Peaceful Warrior,
front knee stays bent.

341
00:17:16,800 --> 00:17:20,280
Exhale, Extended Side Angle,
your version.

342
00:17:20,280 --> 00:17:24,520
Inhale, here to spiral
the heart up towards the sky.

343
00:17:24,520 --> 00:17:27,840
Exhale to dial the
heart back down to the earth.

344
00:17:27,840 --> 00:17:30,800
Plant the palms, option to
keep that left foot lifted here.

345
00:17:30,800 --> 00:17:33,880
Just a little fun
as you find your flow.

346
00:17:33,880 --> 00:17:37,040
Inhale, Cobra or Up Dog.

347
00:17:38,160 --> 00:17:42,320
Exhale, let's release and
meet in Downward Facing Dog.

348
00:17:42,320 --> 00:17:43,680
Hi, Benji.

349
00:17:43,680 --> 00:17:46,120
Oop, star of the show.

350
00:17:46,120 --> 00:17:48,440
Always.

351
00:17:48,440 --> 00:17:50,920
In Down Dog, let's take
a nice cleansing breath.

352
00:17:50,920 --> 00:17:52,200
Think Lion's Breath here.

353
00:17:52,200 --> 00:17:55,640
So inhale in through the nose.

354
00:17:55,640 --> 00:17:57,320
And exhale out
through the mouth.

355
00:17:57,320 --> 00:17:59,056
Maybe you stick your tongue out.

356
00:18:00,560 --> 00:18:01,840
One more time just like that.

357
00:18:01,840 --> 00:18:03,484
Inhale in.

358
00:18:04,400 --> 00:18:06,205
And release.

359
00:18:07,800 --> 00:18:11,640
Slow descend of 
the knees to the earth,

360
00:18:11,640 --> 00:18:13,730
Child's Pose.

361
00:18:15,480 --> 00:18:18,780
Just take a moment here

362
00:18:18,780 --> 00:18:22,245
to pause 
and observe your breath.

363
00:18:27,840 --> 00:18:31,280
And then slowly
rise up to all fours.

364
00:18:31,280 --> 00:18:35,000
Swing the legs 
to one side, any side.

365
00:18:35,000 --> 00:18:36,960
And we're gonna come down.

366
00:18:36,960 --> 00:18:39,640
Here bud, come here.
Come here. Come.

367
00:18:39,640 --> 00:18:42,160
We're gonna come
down to lay on our backs.

368
00:18:42,160 --> 00:18:43,120
Come here, bud.

369
00:18:43,120 --> 00:18:46,320
Oh, or you can lay
over there, that's great.

370
00:18:46,320 --> 00:18:49,360
Alright, so we're all here.

371
00:18:49,360 --> 00:18:50,960
Good job, Benji.
(laughs)

372
00:18:50,960 --> 00:18:54,001
Let's hug just the
right knee into the chest.

373
00:18:55,280 --> 00:18:57,200
Breathe in.

374
00:18:57,200 --> 00:18:58,040
And then exhale,

375
00:18:58,040 --> 00:19:00,360
guide the right knee
towards the right shoulder.

376
00:19:00,360 --> 00:19:01,920
You'll feel this slight

377
00:19:01,920 --> 00:19:05,640
compression in the front
of that right hip crease.

378
00:19:05,640 --> 00:19:07,360
Should feel good.

379
00:19:07,360 --> 00:19:08,920
Inhale in.

380
00:19:08,920 --> 00:19:11,280
Exhale, shift the
hips to the right.

381
00:19:11,280 --> 00:19:14,950
Guide that right knee over
to the left, supine twist.

382
00:19:14,950 --> 00:19:18,960
You can open up
through your right wing.

383
00:19:18,960 --> 00:19:22,665
Breathe into all
four sides of the torso.

384
00:19:24,160 --> 00:19:26,526
Relax your jaw.

385
00:19:30,120 --> 00:19:34,480
Taking the last couple minutes
of this practice to really

386
00:19:34,480 --> 00:19:37,953
celebrate this
time with yourself.

387
00:19:40,160 --> 00:19:41,880
Gently melt it back to center.

388
00:19:41,880 --> 00:19:46,296
We'll hug the left knee up into
the chest whenever you're ready.

389
00:19:50,480 --> 00:19:53,760
Squeeze it up and
in towards center.

390
00:19:53,760 --> 00:19:57,540
And then start to open
it up towards the left.

391
00:20:00,400 --> 00:20:02,624
Breathe.

392
00:20:04,560 --> 00:20:06,360
And then bump the
hips to the left.

393
00:20:06,360 --> 00:20:08,400
Guide that knee across the body

394
00:20:08,400 --> 00:20:12,026
and find your twist
here on the other side.

395
00:20:15,840 --> 00:20:17,640
Use your exhale to allow the

396
00:20:17,640 --> 00:20:20,680
left shoulder to
get really heavy.

397
00:20:20,680 --> 00:20:26,040
In time, it will make its
way slowly down to the earth.

398
00:20:26,040 --> 00:20:28,497
Closer to the earth.
(chuckles)

399
00:20:31,920 --> 00:20:35,920
Lovely, slowly bring
it back to center, my friends.

400
00:20:35,920 --> 00:20:38,800
Let's hug the
knees into the chest.

401
00:20:38,800 --> 00:20:41,640
Rock a little side to side.

402
00:20:41,640 --> 00:20:43,480
And as you're ready, Happy Baby.

403
00:20:43,480 --> 00:20:46,200
We're gonna grab the
outer edges of the feet,

404
00:20:46,200 --> 00:20:50,280
kick the soles of
the feet to the sky.

405
00:20:50,280 --> 00:20:54,640
And the last delicious,
I think very important,

406
00:20:54,640 --> 00:20:56,360
(chuckles) action point here is

407
00:20:56,360 --> 00:21:00,600
to actively reach your tailbone

408
00:21:00,600 --> 00:21:02,974
down towards the earth.

409
00:21:04,240 --> 00:21:06,320
So even though we're
pulling down with the knees,

410
00:21:06,320 --> 00:21:10,564
we're trying to actively
maintain this neutral spine.

411
00:21:11,680 --> 00:21:14,120
And if you're like, "Hmm, 
not sure if I quite get it."

412
00:21:14,120 --> 00:21:15,680
That's okay.

413
00:21:15,680 --> 00:21:17,600
It's just a little grace note

414
00:21:17,600 --> 00:21:21,410
to start to play with
whenever you're into it.

415
00:21:25,070 --> 00:21:26,800
Alright, release.

416
00:21:26,800 --> 00:21:29,600
Soles of the feet
come to the earth.

417
00:21:29,600 --> 00:21:33,120
We dig the right heel into the
ground to extend the right leg.

418
00:21:33,120 --> 00:21:36,480
Dig the left heel into the
ground extend the left leg.

419
00:21:36,480 --> 00:21:38,240
Inhale, reach the fingertips up

420
00:21:38,240 --> 00:21:42,240
and then place the hands down

421
00:21:42,240 --> 00:21:44,080
with intention,

422
00:21:44,080 --> 00:21:46,640
with care, with love.

423
00:21:46,640 --> 00:21:49,050
Inhale in.

424
00:21:49,050 --> 00:21:52,760
Exhale to rest the weight of

425
00:21:52,760 --> 00:21:56,946
your body
completely into the earth.

426
00:22:00,400 --> 00:22:02,280
And you have an opportunity in

427
00:22:02,280 --> 00:22:06,801
Shavasana always to
practice stillness,

428
00:22:07,807 --> 00:22:09,958
surrender.

429
00:22:13,920 --> 00:22:15,920
And for me personally,

430
00:22:15,920 --> 00:22:20,080
when I practice this type
of stillness and surrender,

431
00:22:20,080 --> 00:22:23,600
it is a sweet opportunity
to consider, you know,

432
00:22:23,600 --> 00:22:27,304
aligning with
something bigger than yourself.

433
00:22:36,240 --> 00:22:38,907
Whatever that means to you.

434
00:22:43,160 --> 00:22:44,720
Maybe if time allows you spend

435
00:22:44,720 --> 00:22:47,400
a little more
time in this posture,

436
00:22:47,400 --> 00:22:49,993
in this surrender today.

437
00:22:51,560 --> 00:22:54,520
Otherwise,
I'll bring the palms together.

438
00:22:54,520 --> 00:22:57,576
You're free to join me,
thumbs to third eye.

439
00:22:58,800 --> 00:23:02,790
And we close today's 
session with one final

440
00:23:02,790 --> 00:23:04,516
inhale in.

441
00:23:06,200 --> 00:23:08,160
And I'll emulate Benji here.

442
00:23:08,160 --> 00:23:10,120
Exhale with a little sigh.

443
00:23:10,120 --> 00:23:12,440
Hmm.

444
00:23:12,440 --> 00:23:13,360
See you tomorrow.

445
00:23:13,360 --> 00:23:14,582
Namaste.

446
00:23:15,603 --> 00:23:20,410
(upbeat rhythmic music)