- Howdy everyone.

Welcome back to Flow,
your 30 Day Yoga Journey.

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

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

Let's get started.

(light rhythmic music)

Alright, let's begin
in a comfortable seat.

Take your time
getting down into place

and when you get
there go ahead and

close your eyes
or soften your gaze

and let's start by aligning

the head over the heart

and the heart over the pelvis.

So you might even shift your

spine a little forward and back

to get a sense of
what that alignment feels like.

Head over heart,
heart over pelvis.

And if you're feeling a little

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

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

And we have begun.

Take a deep breath in.

And a long breath out.

And again, big inhale in.

And a long exhale out.

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

Beautiful, continue to
breathe deep here as we bat the

eyelashes open or you can
keep your eyes closed here.

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

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

Sitting up nice and tall.

Reverse your circle.

And before we get
really moving here,

just a reminder,

this time is for you to align

with how you're feeling today.

Align with

yourself

in a way that feels true.

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

but you just take care of you.

Remember to breathe deep and

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

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

Trust that it's valuable.

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

Let's come
forward onto all fours.

Center yourself on
the mat, if you can.

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

start to bring a little
more energy here best you can

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

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

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

And exhale completely.

Couple more
rounds of Cat-Cow here

listening to the
sound of your breath.

Then bring it back
to Tabletop Position.

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

coming into our
little froggy squat,

stretching through the feet,
the ankles, the hips,

of course, inhale in.

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

We're gonna
take it to Plank now,

plant the palms,
lift the knees up,

and let's start to
activate that core.

So align the shoulders 
over the wrists here,

slight bend in the elbows,

lengthen through
the crown of the head.

Reach, reach,
reach the heels back

and hug those low
ribs in to engage your abs.

Now see if you can draw your

belly button up and
in a little bit more.

Inhale in and then exhale,

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

Press away from your yoga mat,

send the majority of your weight

to the lower half of your body.

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

Think about lifting the hip
creases up towards the sky.

Lengthening through the crown.

Great, bend the knees a lot.

Carve a line with the nose,
look forward.

Inhale in, then exhale,

make your way to the
tippy top of your mat.

We'll meet in Forward Fold.

Feet hip width apart.

Reconnect with your breathing,
seeing if you can

elongate the inhalation

and extend the exhale.

Using the breath to create
and cultivate really a beautiful

conversation between
the mind and the body.

Encouraging your energy to flow.

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

Here we go,
bend the knees generously,

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

As you stack the spine here,

draw energy up from
the arches of the feet,

whatever that means to you,

maybe lift the kneecaps,
tone the quads,

feel the strength
in your legs here.

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

Now inhale, spread
the fingertips, reach up.

Right hand grabs the left wrist.

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

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

Take a deep breath in.

On your exhale, stay here,

but think about
spiraling your heart center,

your chest up towards the sky.

Beautiful, then
bring it back to center.

Release the grip, inhale.

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

Bump the hips to the right.

Crown of the head extends.

Then spiral your heart
up towards the ceiling.

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

Nice. Inhale, 
spread the fingertips, look up.

Exhale, wiggle the
fingertips as you Forward Fold.

Bring it back down.

Inhale, halfway lift,

slide the palms to 
the tops of the thighs,

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

Exhale, soften and fold.

Bend the knees,
plant the palms,

step one foot
back than the other.

Find your alignment here.

Wrists underneath the shoulders,
heels reaching back.

Imagine there's a little string

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

and we're keeping
that string nice and taut,

engaging the abs.

Inhale in.

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

Bend the knees,
inhale, look forward.

Exhale,
make your way to the top.

Feet together this time,
really together.

Forward Fold, breathe.

On your next inhale,
halfway lift, your version.

Nice long neck.

Exhale, soften and fold.

Ground through the feet here,

bend your knees to
protect the low back.

Spread the fingertips,
inhale, reach for the sky,

big breath, big stretch.

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

Inhale, halfway lift,
lengthen through the crown.

Find that extension.

Exhale, soften, fold, release.

Bend the knees,
plant the palms,

step one foot
back then the other.

Find that alignment here.

Lengthen through the crown,
reach through the heels.

You got this, breathe.

Engage the abs.

Inhale in.

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

This time, anchor the left heel.

Inhale, lift the
right leg up high.

Press into both palms evenly.

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

Pivot on the back foot.

Hands come to the waistline.

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

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

into Warrior versus leading
with the fingertips or the arms.

And as you do this roll up,

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

As you stack the spine,

find this lift up through the

front body and this
grounding through the back body.

And then we can
take the arms up.

Breathe in.

Breathe out.
Relax the shoulders.

Breathe in.

Exhale, open up Warrior II.

Maybe you widen your stance.

Deepen that bend
in the right knee.

Breathe in.

Breathe out.

Breathe in.

Keep the front knee bent

as you reach the
right fingertips up and back.

Reverse Warrior.

Inhale in.

Exhale, Extended Side Angle.

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

Left fingertips sweep all the
way up towards the front edge

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

send it all the
way up to the sky.

Lots of opportunity here to

practice that
extension through the crown,

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

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

bringing the right
fingertips to the earth,

spiraling that
heart up towards the sky.

Inhale in.

Exhale, bring it
back to your lunge.

Beautiful.

We'll step the right toes back.

Inhale in here,
exhale slowly lower.

All the way to the belly.

Inhale, rise up, Cobra.

Shoulders down.

Exhale, soften and
release forehead to the mat.

Inhale, press up to Plank.

Quietly whisper
to yourself here,

"I am strong."

I am strong.

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

Inhale, lift the
left leg up high.

Exhale, shift it forward.

Pivot on the back foot.

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

Keep that front knee bent.

Keep the back inner thigh
strong as you tuck the chin

into the chest
and slowly roll up.

Stacking the spine.

Building it all
from the ground up.

Changes the
energy of the posture,

changes the stability and

the strength that
you're able to tap into.

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

Warrior I.

Breathe.

Inhale in.

Exhale, Warrior II.

Build it from the ground up.

Head over heart,
heart over pelvis.

So if you're leaning
forward or leaning back,

bring it back to center.

And then keep
that front knee bent.

Maybe even bend it a little

more before you head
into Peaceful Warrior.

Left fingertips reach up,

we lengthen
through the side body,

and then send it
all the way back.

Keeping the crown
of the head reaching.

Inhale in.

Exhale, Extended Side Angle.

Right fingertips reach all the

way up towards the
front edge of your mat.

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

foot all the way
through the right fingertips.

If the shoulders are
really tight though here,

it could be nice to take

the fingertips up
towards the sky instead.

Everyone hug those low ribs in.

Lengthen through the crown.

Maybe we take the
left fingertips down,

breathe, spiral your
heart up towards the sky.

And then slowly bring
it back down to your lunge.

Awesome work, step it back.

Slowly lower belly to
the earth or Chaturanga,

Cobra or Upward Facing Dog.

Meeting spot is
Downward Facing Dog.

Breathe in.

Breathe out.

Bend the knees,
inhale to look forward.

Exhale,
make your way to the top.

Uttanasana,
feet together, really together.

On your next inhale,
lift up halfway.

Exhale, soften and fold.

Bend the knees,
root to rise here.

Inhale, reach for the sky,
big breath, big stretch,

maybe a little back bend here.

And this time we'll bring
the palms together as we exhale,

hands slowly float to the heart

and we just take a moment here

to breathe, observe.

Maybe you close the eyes here

or bring your gaze down softly.

Feeling that foot
to earth connection.

And just noticing your energy,
your breath.

And noticing the thoughts
that are coming across here.

May be some frustration today,

some heaviness.

Or maybe some lightness

and joy.

No right or wrong.

Just showing up to the mat here

to meet and greet
align with what is.

Alright, open the
eyes if they're closed,

swim the fingertips behind you.

You're gonna draw the knuckles

down and away to really
open up through the chest here.

Just take a moment here.

Most of us could
stand a couple breaths here,

so let's take them.

If you wanna find some soft,
easy movement in the head,

the neck,
lifting the chin up and down.

Find what feels good.

Then release the bind,
bend the knees,

send the fingertips forward.

We're gonna send the weight way

back into the heels so that
you can even lift your toes.

Now lift your belly up and out

of your pelvis here as
you sink back a little more.

Fingertips can absolutely reach

forward to help you
counter this weight.

Inhale in, exhale, send the
fingertips back, airplane arms.

Good, stay low,
inhale in, reach forward.

Exhale, send the
fingertips back, airplane arms.

Think about getting your knees

back over your ankles as you
reach forward for this last one.

Inhale in,
exhale, airplane arms.

Good, stand straight,
inhale, reach for the sky.

And then exhale,
wiggle the fingertips as you

cascade all the way
back down into the fold.

Nice, inhale, halfway lift.

Exhale, soften and bow.

Bend the knees, plant the palms
step or hop back to Plank.

Inhale in.

Exhale, hips up
high and back, Down Dog.

Inhale, lift the
right leg up high.

Exhale, shift it forward.

Pivot on the back foot.

Roll it up.

Chin to chest, Warrior I,

reaching the
fingertips up high.

Inhale in, exhale,
Warrior II, open it up.

Inhale, Peaceful Warrior,
front knee stays bent.

Exhale, Extended Side Angle,
your version.

Inhale in here,
spiral your heart to the sky.

Exhale, bring it
back to your lunge.

Option here to lift the right
toes as you take your vinyasa.

So just a little fun here.

You can lower to the belly,
Chaturanga to Up Dog,

little baby Cobra.

Meeting spot is Down Dog.

Anchor the right heel.

When you're ready, inhale,
lift the left leg up high.

Exhale, step it all the
way forward into your lunge.

Pivot on the back foot.

Inhale, root to rise here.

Tuck the chin,
reach the arms up, Warrior I.

Use that exhale to
relax the shoulders down.

Inhale, look up,
spread the fingertips.

Exhale, open it up, Warrior II.

Inhale, reach the
left arm up and back.

Peaceful Warrior,
front knee stays bent.

Exhale, Extended Side Angle,
your version.

Inhale, here to spiral
the heart up towards the sky.

Exhale to dial the
heart back down to the earth.

Plant the palms, option to
keep that left foot lifted here.

Just a little fun
as you find your flow.

Inhale, Cobra or Up Dog.

Exhale, let's release and
meet in Downward Facing Dog.

Hi, Benji.

Oop, star of the show.

Always.

In Down Dog, let's take
a nice cleansing breath.

Think Lion's Breath here.

So inhale in through the nose.

And exhale out
through the mouth.

Maybe you stick your tongue out.

One more time just like that.

Inhale in.

And release.

Slow descend of 
the knees to the earth,

Child's Pose.

Just take a moment here

to pause 
and observe your breath.

And then slowly
rise up to all fours.

Swing the legs 
to one side, any side.

And we're gonna come down.

Here bud, come here.
Come here. Come.

We're gonna come
down to lay on our backs.

Come here, bud.

Oh, or you can lay
over there, that's great.

Alright, so we're all here.

Good job, Benji.
(laughs)

Let's hug just the
right knee into the chest.

Breathe in.

And then exhale,

guide the right knee
towards the right shoulder.

You'll feel this slight

compression in the front
of that right hip crease.

Should feel good.

Inhale in.

Exhale, shift the
hips to the right.

Guide that right knee over
to the left, supine twist.

You can open up
through your right wing.

Breathe into all
four sides of the torso.

Relax your jaw.

Taking the last couple minutes
of this practice to really

celebrate this
time with yourself.

Gently melt it back to center.

We'll hug the left knee up into
the chest whenever you're ready.

Squeeze it up and
in towards center.

And then start to open
it up towards the left.

Breathe.

And then bump the
hips to the left.

Guide that knee across the body

and find your twist
here on the other side.

Use your exhale to allow the

left shoulder to
get really heavy.

In time, it will make its
way slowly down to the earth.

Closer to the earth.
(chuckles)

Lovely, slowly bring
it back to center, my friends.

Let's hug the
knees into the chest.

Rock a little side to side.

And as you're ready, Happy Baby.

We're gonna grab the
outer edges of the feet,

kick the soles of
the feet to the sky.

And the last delicious,
I think very important,

(chuckles) action point here is

to actively reach your tailbone

down towards the earth.

So even though we're
pulling down with the knees,

we're trying to actively
maintain this neutral spine.

And if you're like, "Hmm, 
not sure if I quite get it."

That's okay.

It's just a little grace note

to start to play with
whenever you're into it.

Alright, release.

Soles of the feet
come to the earth.

We dig the right heel into the
ground to extend the right leg.

Dig the left heel into the
ground extend the left leg.

Inhale, reach the fingertips up

and then place the hands down

with intention,

with care, with love.

Inhale in.

Exhale to rest the weight of

your body
completely into the earth.

And you have an opportunity in

Shavasana always to
practice stillness,

surrender.

And for me personally,

when I practice this type
of stillness and surrender,

it is a sweet opportunity
to consider, you know,

aligning with
something bigger than yourself.

Whatever that means to you.

Maybe if time allows you spend

a little more
time in this posture,

in this surrender today.

Otherwise,
I'll bring the palms together.

You're free to join me,
thumbs to third eye.

And we close today's 
session with one final

inhale in.

And I'll emulate Benji here.

Exhale with a little sigh.

Hmm.

See you tomorrow.

Namaste.

(upbeat rhythmic music)