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- Hello, my sweet friends.

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Welcome back to Flow,
your 30 Day Yoga Journey.

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It's Day 11,
a magical day where we take

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just a short sweet
amount of time for the soul.

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Let's get started.

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(light rhythmic music)

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Alrighty, let's begin
an Extended Child's Pose.

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Knees wide, hips back,
heart melting towards the earth.

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If Extended Child's Pose 
is not your jam,

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go ahead and start on
your back with the knees bent,

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feet as wide as your yoga mat.

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Let's all get into a

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posture that we can
begin to tune in with.

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And right away,
a flash of surrender,

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letting go of the day thus far.

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Politely putting your
to-do lists, your tasks on hold.

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Just allowing yourself to slowly

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land here in
the present moment.

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Easier said than done, I know.

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Take a deep breath in.

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And exhale.

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Inhale in nice and slow, smooth.

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And exhale.

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

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Think of your breath as
the sound of your soul,

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your heart's song
here if you will.

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And then let that go.

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Rise up.

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Keep the legs where they
are in Extended Child's Pose.

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We're just gonna
find Cat-Cow here.

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If you are on your back,

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you can slowly
make your way here now.

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We're inhaling to
drop the belly here.

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And exhaling to round the
spine with the knees wide.

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Inhale, drop the belly,
look forward.

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Exhale, round the spine,
keep the knees wide.

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Now keep it going.

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And listen to the
sound of your breath.

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And again, just a little
invitation to go deeper.

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We're not
breathing because Adriene,

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the yoga teacher, told us
to breathe a certain way,

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but we're ultimately practicing

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bringing more
consciousness to the breath,

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to the present moment.

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Now we're gonna take
this in a circular motion.

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So you inhale, you find that
extension through the spine.

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Belly drops.

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Exhale, take the shoulders
and the hips to the right.

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And then send it back through
that Extended Child's Pose,

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then over to the left,
and we repeat.

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So you're moving
in a stirring motion.

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But then the interesting

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challenge is
finding that Cat-Cow here.

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So just playing a couple rounds.

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Inhaling to come forward,

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exhale, finding a version of Cat

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as you come through to the back.

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Really syncing up with
the sound of your breath and

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letting this short session

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really be a balm for the soul.

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Just be open to that.

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Let's reverse the circle,
waking up the shoulders,

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checking in with the hips,
the side body.

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Maybe you do a couple
rounds where you think about

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initiating the
movement from your ribcage.

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And then release,
come all the way up,

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walk the knees
underneath the hips.

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And we'll swing the
legs to one side, any side,

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and come through
to Cobbler's Pose.

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Feel free to sit up on a block
or a blanket here or a towel.

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Soles of the feet come together.

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And we're gonna take the thumbs
right to the arches of the feet.

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And for this, 
it's okay if the shoulders

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round forward naturally.

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We don't need to be rigid.

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We're pausing to give
ourselves a foot massage.

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So breathe.

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You can soften your gaze here.

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Just find a little
reverent bow of the head.

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And start to press 
into the arches of the feet

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with your thumbs.

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And just notice where
your thoughts go here.

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Notice how your
heart is feeling today.

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And thank you for letting
me share this time with you.

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It's an honor and a pleasure.

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Now start to massage up through

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the ball joint of the big toe

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and the ball joint 
of the pinky toe.

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And then the toes,
you can give them a squeeze.

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The tops of the feet,

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the heels, the ankles.

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Then bring the
hands to the ankles here.

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Now we'll loop
the shoulders forward,

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up and back and start to
find a lift in the front body.

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Close your eyes here 
or soften your gaze.

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And imagine your heart center,

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your sternum, the chest, is

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floating up higher,

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all the way up towards the sky.

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And try to maintain
that lift, that float.

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As you breathe here,

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imagine the tops 
of the thighs heavy,

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crown of the head light.

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Inhale in, exhale,

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try to keep this length as
you shift your weight forward,

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sorry, shift your weight
in the torso forward.

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Keep the crown of the head

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extended here
for a breath or two.

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And then you can allow the

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weight of the
head to round over.

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The spine can round,
shoulders come forward,

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breathe in.

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Breathe out.

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Breathe in.

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And breathe out.

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Tuck the chin.

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Draw energy up
from the pelvic floor,

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that root chakra,
and slowly rise up,

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stacking the spine.

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We're gonna extend
the right leg out long,

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just the right leg.

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Left heel stays in
towards the center of the body.

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We're gonna shift our
weight towards the right toes.

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Inhale, reach the arms up.

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Think about scooping
the belly up as you lift,

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lift, lift, and reach.

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And then take it over,

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draping the belly
over that right leg.

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Maybe bending the knee a
little bit here if we need,

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flexing the right foot.

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And then rounding that
forehead towards the knee.

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Breathing deep here.

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Obviously everyone's version
of this pose, Janusirsasana,

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will look and feel a
little bit different.

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And just play with this shape,

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folding in on yourself,

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feeling that
stretch in the low back.

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Find your center here.

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Draw the navel in
and up just a bit here.

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Inhale.

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Exhale to release and switch.

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Right heel comes in,
left leg goes out.

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Inhale to reach all the way up.

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And then up and over the
left leg here, breathe deep.

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A lot of times it can be easier
to flow super fast and keep

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the busy mind

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flooded with tasks. (laughs)

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So making sure that on

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this Flow Journey we take
some time to slow it down.

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And just notice when
you're in these moments,

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when you kind of want
to retreat or fidget.

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And see if you can use
your breath to stay with it.

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To listen a little bit longer.

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Inhale in.

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Exhale to release.

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You can keep the
left leg long here.

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We're gonna
extend the right leg out.

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So this isn't a
gymnastics competition.

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(chuckles)
You don't have to prove

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anything with the
width of your legs here.

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Just find what
feels good for you.

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So it could be here,
it could be here.

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I highly recommend lifting
up on a blanket or block if

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you feel like it's
hard to sit up tall.

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And then flex the
toes towards your torso.

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Sit up as tall as you can,
lengthening through the spine.

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Inhale in, reach all the way up.

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And then same thing, think about
scooping the belly up

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as you lift up
and slowly lean forward.

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Maybe the
fingertips come to the earth.

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Maybe elbows come to a block.

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Maybe the belly comes
all the way down to the mat.

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Then come into a 
position where you can be

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patient and listen 
to your breath.

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Five breath cycles,
nice and slow.

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Often when I travel to teach or

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when I teach in
my community Austin,

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I will ask, you know,
"What if it were true?

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"What if the 
sound of your breath

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"is your heart's song, your spirit?

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"How would that change the way

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"you move and breathe and flow
on the mat and off the mat?"

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Think about gently pulling
the hip creases back here.

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Spread the toes,
take a deep breath in.

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Long breath out, maybe
you sink a little bit deeper.

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Letting go of
any stress, tension,

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the weight of the anxiety

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and panic that we can carry.

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I love these practices 
because it's time to

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not just restore
the physical body but

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the emotional body and
the spiritual body too.

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It's why I love yoga so much.

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Okay, here we go.

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Slowly press back up.

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Now we're gonna 
take the right heel in,

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slowly, my friends.

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Keep the feet active if you can.

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Maybe spread the toes just
to be mindful of the knees.

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And then we're gonna slowly

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come into a Pigeon by
shifting our weight forward,

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extending the left toes,
left leg out long.

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And you can find soft,
easy movement here.

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You can lift up, you can
reach the arms all the way up.

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But eventually we're
coming back down into the fold.

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Finding that
audible breath once again.

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Five cycles of breath.

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Maybe this time you pay
attention to the moment

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between the
inhalation and your exhale.

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Is it seamless?

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Is there a
magical moment of pause?

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Just paying
attention to that connector,

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that connecting moment.

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And then slowly pressing
into the palms to come back up.

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Nice, we'll bring 
the left heel in

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just a moment for the soles 
of the feet to kiss together.

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And then we're gonna send
the right leg out and take our

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One-Legged Pigeon
to the other side.

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Point the right toes.

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Let that right leg be long and

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strong for this to
ground the posture.

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And then find
what feels good here.

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Take the arms up,
open your heart,

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say a little prayer,

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let go of something
that's been bothering you.

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Flex your left foot, maybe
you come down into the fold.

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And again,
five slow cycles of breath.

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Paying attention

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to where the
inhalation and the exhale meet.

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And just notice what
thoughts have come up here.

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Acknowledge them and come
back to the sound of your breath.

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Re-engage the legs,

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slowly press the palms
into the earth to come up.

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Now send your 
left leg out with your right.

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Zip the legs together,

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reach the fingertips
forward and slowly roll down.

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Come to lie flat on your back.

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Tuck the chin slightly,

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lengthen through
the back of the neck.

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Inhale, reach the arms up.

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Exhale, place the 
left hand on your heart,

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right hand on your belly.

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Let the elbows rest
gently at your sides.

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Three breaths together to close.

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Inhale, lots of love in.

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Sigh it out,
exhale, lots of love out.

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(sighs)

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Try to
get a little sound,

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a little
vibration on that exhale.

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Inhale in.

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And exhale, open mouth.

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(sighs)

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And last one,
together, inhale.

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(sighs)

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Palms come together,
thumbs up to the forehead.

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Great work, everyone.

256
00:16:33,320 --> 00:16:36,320
Look forward to
seeing you again tomorrow.

257
00:16:36,320 --> 00:16:37,942
Namaste.

258
00:16:39,618 --> 00:16:44,503
(upbeat rhythmic music)