- Hello, my sweet friends.

Welcome back to Flow,
your 30 Day Yoga Journey.

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

just a short sweet
amount of time for the soul.

Let's get started.

(light rhythmic music)

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

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

If Extended Child's Pose 
is not your jam,

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

feet as wide as your yoga mat.

Let's all get into a

posture that we can
begin to tune in with.

And right away,
a flash of surrender,

letting go of the day thus far.

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

Just allowing yourself to slowly

land here in
the present moment.

Easier said than done, I know.

Take a deep breath in.

And exhale.

Inhale in nice and slow, smooth.

And exhale.

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

Think of your breath as
the sound of your soul,

your heart's song
here if you will.

And then let that go.

Rise up.

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

We're just gonna
find Cat-Cow here.

If you are on your back,

you can slowly
make your way here now.

We're inhaling to
drop the belly here.

And exhaling to round the
spine with the knees wide.

Inhale, drop the belly,
look forward.

Exhale, round the spine,
keep the knees wide.

Now keep it going.

And listen to the
sound of your breath.

And again, just a little
invitation to go deeper.

We're not
breathing because Adriene,

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

but we're ultimately practicing

bringing more
consciousness to the breath,

to the present moment.

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

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

Belly drops.

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

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

then over to the left,
and we repeat.

So you're moving
in a stirring motion.

But then the interesting

challenge is
finding that Cat-Cow here.

So just playing a couple rounds.

Inhaling to come forward,

exhale, finding a version of Cat

as you come through to the back.

Really syncing up with
the sound of your breath and

letting this short session

really be a balm for the soul.

Just be open to that.

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

checking in with the hips,
the side body.

Maybe you do a couple
rounds where you think about

initiating the
movement from your ribcage.

And then release,
come all the way up,

walk the knees
underneath the hips.

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

and come through
to Cobbler's Pose.

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

Soles of the feet come together.

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

And for this, 
it's okay if the shoulders

round forward naturally.

We don't need to be rigid.

We're pausing to give
ourselves a foot massage.

So breathe.

You can soften your gaze here.

Just find a little
reverent bow of the head.

And start to press 
into the arches of the feet

with your thumbs.

And just notice where
your thoughts go here.

Notice how your
heart is feeling today.

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

It's an honor and a pleasure.

Now start to massage up through

the ball joint of the big toe

and the ball joint 
of the pinky toe.

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

The tops of the feet,

the heels, the ankles.

Then bring the
hands to the ankles here.

Now we'll loop
the shoulders forward,

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

Close your eyes here 
or soften your gaze.

And imagine your heart center,

your sternum, the chest, is

floating up higher,

all the way up towards the sky.

And try to maintain
that lift, that float.

As you breathe here,

imagine the tops 
of the thighs heavy,

crown of the head light.

Inhale in, exhale,

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

sorry, shift your weight
in the torso forward.

Keep the crown of the head

extended here
for a breath or two.

And then you can allow the

weight of the
head to round over.

The spine can round,
shoulders come forward,

breathe in.

Breathe out.

Breathe in.

And breathe out.

Tuck the chin.

Draw energy up
from the pelvic floor,

that root chakra,
and slowly rise up,

stacking the spine.

We're gonna extend
the right leg out long,

just the right leg.

Left heel stays in
towards the center of the body.

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

Inhale, reach the arms up.

Think about scooping
the belly up as you lift,

lift, lift, and reach.

And then take it over,

draping the belly
over that right leg.

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

flexing the right foot.

And then rounding that
forehead towards the knee.

Breathing deep here.

Obviously everyone's version
of this pose, Janusirsasana,

will look and feel a
little bit different.

And just play with this shape,

folding in on yourself,

feeling that
stretch in the low back.

Find your center here.

Draw the navel in
and up just a bit here.

Inhale.

Exhale to release and switch.

Right heel comes in,
left leg goes out.

Inhale to reach all the way up.

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

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

the busy mind

flooded with tasks. (laughs)

So making sure that on

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

And just notice when
you're in these moments,

when you kind of want
to retreat or fidget.

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

To listen a little bit longer.

Inhale in.

Exhale to release.

You can keep the
left leg long here.

We're gonna
extend the right leg out.

So this isn't a
gymnastics competition.

(chuckles)
You don't have to prove

anything with the
width of your legs here.

Just find what
feels good for you.

So it could be here,
it could be here.

I highly recommend lifting
up on a blanket or block if

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

And then flex the
toes towards your torso.

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

Inhale in, reach all the way up.

And then same thing, think about
scooping the belly up

as you lift up
and slowly lean forward.

Maybe the
fingertips come to the earth.

Maybe elbows come to a block.

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

Then come into a 
position where you can be

patient and listen 
to your breath.

Five breath cycles,
nice and slow.

Often when I travel to teach or

when I teach in
my community Austin,

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

"What if the 
sound of your breath

"is your heart's song, your spirit?

"How would that change the way

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

Think about gently pulling
the hip creases back here.

Spread the toes,
take a deep breath in.

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

Letting go of
any stress, tension,

the weight of the anxiety

and panic that we can carry.

I love these practices 
because it's time to

not just restore
the physical body but

the emotional body and
the spiritual body too.

It's why I love yoga so much.

Okay, here we go.

Slowly press back up.

Now we're gonna 
take the right heel in,

slowly, my friends.

Keep the feet active if you can.

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

And then we're gonna slowly

come into a Pigeon by
shifting our weight forward,

extending the left toes,
left leg out long.

And you can find soft,
easy movement here.

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

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

Finding that
audible breath once again.

Five cycles of breath.

Maybe this time you pay
attention to the moment

between the
inhalation and your exhale.

Is it seamless?

Is there a
magical moment of pause?

Just paying
attention to that connector,

that connecting moment.

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

Nice, we'll bring 
the left heel in

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

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

One-Legged Pigeon
to the other side.

Point the right toes.

Let that right leg be long and

strong for this to
ground the posture.

And then find
what feels good here.

Take the arms up,
open your heart,

say a little prayer,

let go of something
that's been bothering you.

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

And again,
five slow cycles of breath.

Paying attention

to where the
inhalation and the exhale meet.

And just notice what
thoughts have come up here.

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

Re-engage the legs,

slowly press the palms
into the earth to come up.

Now send your 
left leg out with your right.

Zip the legs together,

reach the fingertips
forward and slowly roll down.

Come to lie flat on your back.

Tuck the chin slightly,

lengthen through
the back of the neck.

Inhale, reach the arms up.

Exhale, place the 
left hand on your heart,

right hand on your belly.

Let the elbows rest
gently at your sides.

Three breaths together to close.

Inhale, lots of love in.

Sigh it out,
exhale, lots of love out.

(sighs)

Try to
get a little sound,

a little
vibration on that exhale.

Inhale in.

And exhale, open mouth.

(sighs)

And last one,
together, inhale.

(sighs)

Palms come together,
thumbs up to the forehead.

Great work, everyone.

Look forward to
seeing you again tomorrow.

Namaste.

(upbeat rhythmic music)