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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 12, Stability.

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Let's get started.

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(light rhythmic music)

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Alright, come on
down to the ground.

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Let's bring the palms together
at the heart center here.

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Again, always take your
time getting down into this

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position, no need to
rush or allow me to rush you.

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This is where we'll begin today,

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just feeling the 
palms pressed together

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and using this mudra to lift 
the sternum up to the thumbs.

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Finding our alignment of

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head over heart,
heart over pelvis.

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And then we're gonna start to

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exaggerate this
pressing of the palms together,

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bringing the
elbows out left to right.

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And close your eyes or soften
your gaze and really bring

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your awareness or your mind's
eye to the midline of your body.

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So draw energy up
from your pelvic floor,

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lengthen all the
way through the spine.

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Crown of the head reaches,

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and then we have this
pressing together of the palms.

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Inhale in, exhale, release just
the fingertips behind you and

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extend one leg out then
the other for Dundasana.

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So you keep this long
line of the spine lifted.

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In Sanskrit we call this Dunda,

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which means stick or staff.

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That's why this
is called Dundasana,

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the Stick Pose
or the Staff Pose.

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So we find the stability

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in relationship to the Dunda.

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And if you've been
practicing with me for a while,

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you probably know about Dunda.

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Okay, inhale in here.

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Exhale, try to maintain that

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awareness of the 
line of the spine,

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the stability of the midline,

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as you come
forward onto all fours.

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So of course
we've been here before,

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but now we're 
bringing the Dunda

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concept into
highlight or into focus.

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So if I'm really paying
attention to the midline,

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I have, of course,

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some natural
curvatures in the spine,

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but here 
my belly can draw up

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to stabilize that line.

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My shoulders can pull back to
find more extension in the neck.

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We breathe.

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We land here.

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And then when we're ready,

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we'll curl the toes
under and we're gonna,

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oops, buddy, I'm gonna need
you to move for this one.

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We're gonna slowly walk it
back to our little squat and

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even here we're
gonna try to think

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of that center line,

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also called the Sushumna,

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the center channel.

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And again, if you're not
able to find that length here,

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that's all right.
It's all about out the process.

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Alright, then
we'll walk it back out.

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Here's a great one to find this
line of stability, Plank Pose.

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Feet hip width apart,

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lengthen through 
the crown of the head.

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So if the neck
is collapsed here,

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we're definitely cutting off
the stability of that midline,

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so find extension
through the crown.

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Good, inhale in.

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Exhale, lower to the knees.

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Come back to Tabletop Position.

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Inhale, 
extend the right toes out,

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left fingertips forward.

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Exhale, bend the elbow,
bend the knee, obliques.

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Keep that stability
of the center line here.

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Nice, then inhale in.

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Exhale, round it.

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Inhale, extend.

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Exhale, bend elbow, bend knee.

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Wake up the abs.

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Inhale, extend.

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Exhale, round and squeeze.

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Last time, inhale, extend.

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Exhale, slow and with control,

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bend the left elbow
to the left hip crease.

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Right knee to right elbow.

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Neck is long.

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Inhale, extend.

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Exhale to round.

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Grab your right
knee or right shin.

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Squeeze and lift everything up.

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And then release.

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Take a second,

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you can rotate the
right wrist here if you need.

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And then we'll take
it to the other side.

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Inhale, find extension
through the left leg, right arm.

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So we keep this line of Dunda,

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crown to tail,
as we bend the elbow,

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bend the knee.

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Inhale, extend,

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press into the top of your
right foot for stability.

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Exhale, round everything in,
knee to nose.

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Good, inhale, extend.

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Another chance to try keeping

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that neck long as you
bend the elbow, bend the knee.

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Squeeze the abs.

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Inhale, extend.

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Slight bend in the left elbow.

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Here we go, round it in.

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And one more time, you got this.

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After your final round,
grab that left knee,

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left shin, squeeze and lift.

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And then release, let it all go.

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Maybe you rotate the
left wrist little bit here.

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Alright, walk the palms forward,
curl the toes under,

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peel the tailbone
up to Downward Dog.

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Now see if we can find it here
depending on the flexibility

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in your body or the lack
of flexibility in your body.

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This shape will have a very
different look (chuckles)

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and feel for a lot of people
particularly in the spine.

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So let's see if 
we can draw awareness to

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the stability of the front body.

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Hug the low ribs in,

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draw the navel in and
up to meet your spine.

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So we're creating this nice
long line from the crown to

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the tail or 
we're working towards that.

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Nice. Bend the knees.

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Now, inhale, look forward.

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Exhale, slowly make your
way to the top of your mat.

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Feet hip width apart.

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And let's just take a
couple moments here to breathe.

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You can shake that
a little yes, a little no,

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stretch through
the backs of the leg,

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bend the knees.

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Stretch through the back.

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Maybe you walk your hands
underneath your feet here

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for a little forearm
or wrist stretch.

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You can walk your toes right 
up to your of wrist creases.

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If this is the first
time you're doing this,

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it's a little weird at first but

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weird is not bad in my book.

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And then if you're
on your hands here,

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slowly release them,

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bend the knees,

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and let slowly
roll up to Mountain.

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Alright, so let's
make this an active pose,

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really grounding
through the feet.

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Think about spiraling
your feet externally,

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but you're not moving them.
So they stay grounded,

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but energetically
you're turning them out.

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Almost as if you're trying
to rip your yoga mat in half.

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That turns on the legs,
(clicks tongue) wink, wink.

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Kneecaps lift, quads tone.

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We keep a neutral spine,

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but we find this lift up through
the front body energetically,

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so the chest is lifting.

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Crown of the head,
of course, lifting,

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and then this grounding
through the back body.

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And I like to think of my
shoulder blades melting

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down towards the earth,
towards my heels.

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And try to distribute your

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weight evenly between all
four corners of your feet,

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whatever that means to you.

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And to test that,
we're gonna lift the toes.

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Bonus points if
you don't look down.

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And if you did, don't worry.

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Just something to play with.

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Alright, now bring your gaze
up and out if it isn't already.

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And let's inhale, reach
all the way towards the sky.

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Today, bring the palms together,

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interlace the fingertips, 
and stand up nice

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and tall here
with the steeple grip.

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Think of the Dunda, find
that stability of the midline.

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Hug the low ribs in.

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Inhale in, exhale, take the 
fingertips to the right

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as you bump 
the hips to the left.

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Good, slowly
bring it back to center.

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Inhale again,
find length and then exhale,

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take it to the other side.

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Inhale, rise up.

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Exhale, slow and steady.

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Take it down into the fold.

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Inhale, halfway lift.

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Money opportunity
to find the Dunda.

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Hug those low ribs in,
lengthen through the crown.

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Nice, release everything.

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Plant the palms,
step the right foot back,

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just the right foot.

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Lower the 
right knee to the earth.

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Inhale, send the
fingertips behind the ears.

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Stack your spine,

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press into the top of your
foot if that feels more stable,

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and then send the
arms all the way up.

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So we're not leaning forward,

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but we're finding
head over heart,

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heart over pelvis here.

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Open the palms wide,
give yourself some space.

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Lift up through the front body

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and ground
through the back body.

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Nice, now bring the palms
together and slowly slice down

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the middle to come all
the way back to your lunge.

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Lift the back knee,
inhale to look forward,

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let your heart radiate forward.

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Then exhale, plant the palms,
step the left toes back,

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inhale in for Plank.

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Exhale, lower to your belly.

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Inhale, we lift the chest,
Cobra, careful not to push.

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And then exhale, release.

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Inhale, press up to
all fours or Plank.

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Exhale, Downward Dog.

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Nice, take a couple
breaths here, pedal it out.

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Then bend your knees,
look forward, inhale.

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Exhale, slowly make
your way to the top.

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From your Forward Fold,
inhale, halfway lift.

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Nice long neck.

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Exhale, soften and fold.

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Root to rise here,
inhale, reach for the sky.

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Big breath, big stretch.

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Exhale, hands
together at the heart.

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Inhale in.

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Exhale to release the arms.

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Inhale to reach
up towards the sky.

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Interlace the fingertips.

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Find the steeple grip.

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This time think up and over.

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Go to the left.

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Inhale through center.

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And to the other side.

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Inhale to center.

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Exhale, slow and steady
down we go into the fold.

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Inhale, halfway lift.

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Find length.

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Exhale, soften and bow.

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Fingertips come to the mat.

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Left foot steps back.

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We come onto the left knee
and we rise up slowly.

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Press into the top of
the back foot for stability,

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reaching the fingertips up.

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So stack the head and the
heart and the pelvis here.

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Pull the right hip crease back.

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Imagine you're pulling your

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right foot back and
your left shin forward,

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finding that lift,
that Sthira,

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that strength and
stability from the ground up,

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lifting up through the spine.

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Nice, then inhale, look up, 
palms come together.

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Exhale, slice
it down the middle.

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Come all the way
back to your lunge.

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Lift the back knee,
step the right toes back,

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belly to Cobra or
Chaturanga to Upward Facing Dog.

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Moving with your breath.

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Meeting spot, Down Dog.

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Hips up high.

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Long beautiful spine.

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Nice, bend the knees.

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From here, inhale, look forward.

256
00:12:33,080 --> 00:12:35,440
Exhale, make your 
way to the top.

257
00:12:35,440 --> 00:12:37,760
Forward Fold.

258
00:12:37,760 --> 00:12:40,040
Inhale, halfway lift.

259
00:12:40,040 --> 00:12:42,480
Exhale, soften and bow.

260
00:12:42,480 --> 00:12:43,720
Root to rise here.

261
00:12:43,720 --> 00:12:46,280
Inhale, reach for the sky.

262
00:12:46,280 --> 00:12:50,680
Exhale, palms come together and
slowly back down to your heart.

263
00:12:50,680 --> 00:12:53,040
Inhale in here.

264
00:12:53,040 --> 00:12:54,360
Big, big, big, big breath.

265
00:12:54,360 --> 00:12:58,840
And then exhale, release the
arms down gently at your sides.

266
00:12:59,680 --> 00:13:01,820
Again, inhale, 
reach for the sky,

267
00:13:01,820 --> 00:13:03,800
interlace the fingertips.

268
00:13:03,800 --> 00:13:07,240
Exhale, side bend.

269
00:13:07,240 --> 00:13:10,030
Inhale to center,
take it to the other side.

270
00:13:11,280 --> 00:13:13,040
Inhale to center.

271
00:13:13,040 --> 00:13:15,270
Exhale into the fold.

272
00:13:16,320 --> 00:13:18,160
Inhale, follow your breath.

273
00:13:18,160 --> 00:13:20,520
Lift and lengthen, flat back.

274
00:13:20,520 --> 00:13:23,240
Exhale, soften and bow.

275
00:13:23,240 --> 00:13:25,920
Nice, from here,
step the right foot back.

276
00:13:25,920 --> 00:13:27,720
This time the back
knee can be lowered,

277
00:13:27,720 --> 00:13:28,800
just like we did before,

278
00:13:28,800 --> 00:13:30,720
or maybe we keep it lifted.

279
00:13:30,720 --> 00:13:35,200
We inhale, slow and steady,
reach the fingertips forward.

280
00:13:35,200 --> 00:13:39,400
Find that alignment of
head and heart and pelvis.

281
00:13:39,400 --> 00:13:42,887
Maybe you bend the back knee
to help with that a little bit.

282
00:13:44,040 --> 00:13:45,680
Now this time
we're gonna inhale,

283
00:13:45,680 --> 00:13:47,440
bring the palms together.

284
00:13:47,440 --> 00:13:49,960
Exhale, slice it down towards

285
00:13:49,960 --> 00:13:52,000
the left front
corner of your mat.

286
00:13:52,000 --> 00:13:53,560
Bring the outer edge of the

287
00:13:53,560 --> 00:13:57,960
right elbow to the
outer edge of your left thigh.

288
00:13:57,960 --> 00:14:01,320
Press the palms together,
just like we did before.

289
00:14:01,320 --> 00:14:03,760
Really finding that length
from the crown of the head.

290
00:14:03,760 --> 00:14:06,960
And we can do this with
the knee down here, no problem.

291
00:14:06,960 --> 00:14:10,200
Inhale, tuck the chin,
lengthen, even more,

292
00:14:10,200 --> 00:14:13,360
find that extension
through the crown.

293
00:14:13,360 --> 00:14:14,720
Nice, and then exhale,

294
00:14:14,720 --> 00:14:17,000
slow and with control,
as you can,

295
00:14:17,000 --> 00:14:18,960
bring it back to your lunge.

296
00:14:18,960 --> 00:14:20,560
Great work, 
bring the left foot back.

297
00:14:20,560 --> 00:14:24,600
Belly to Cobra,
Chaturanga to Upward Facing Dog.

298
00:14:24,600 --> 00:14:27,960
Find a little flow here.

299
00:14:27,960 --> 00:14:31,520
Meet in Downward Dog.

300
00:14:31,520 --> 00:14:34,040
From Down Dog,
inhale to look forward.

301
00:14:34,040 --> 00:14:36,720
Exhale to make
your way to the top.

302
00:14:36,720 --> 00:14:38,760
Forward Fold.

303
00:14:38,760 --> 00:14:42,640
Inhale, halfway lift,
your version, long neck.

304
00:14:42,640 --> 00:14:45,200
Exhale, soften and bow.

305
00:14:45,200 --> 00:14:48,320
Root to rise here,
inhale, reach for the sky.

306
00:14:48,320 --> 00:14:50,400
Exhale, hands to heart.

307
00:14:50,400 --> 00:14:52,760
Take your time.

308
00:14:52,760 --> 00:14:56,240
Biggest breath you've
taken all day here, inhale.

309
00:14:56,240 --> 00:15:00,166
Exhale, release the arms,
Mountain Pose.

310
00:15:00,166 --> 00:15:02,000
Inhale, reach for the sky.

311
00:15:02,000 --> 00:15:04,480
Last time,
interlace the fingertips.

312
00:15:04,480 --> 00:15:07,360
Exhale, side bend.

313
00:15:07,360 --> 00:15:10,240
Inhale to center.

314
00:15:10,240 --> 00:15:13,720
Exhale, side bend.

315
00:15:13,720 --> 00:15:15,240
Inhale to center.

316
00:15:15,240 --> 00:15:16,560
Exhale, bend the knees,

317
00:15:16,560 --> 00:15:20,240
slow and steady,
down into the fold.

318
00:15:20,240 --> 00:15:23,200
Inhale, halfway lift.

319
00:15:23,200 --> 00:15:26,079
Exhale, soften and bow.

320
00:15:27,400 --> 00:15:29,800
This time step
the left foot back.

321
00:15:29,800 --> 00:15:31,320
Again, we can
lower the back knee,

322
00:15:31,320 --> 00:15:34,080
just like we did before,
or maybe we experiment,

323
00:15:34,080 --> 00:15:36,240
this time with
keeping it lifted.

324
00:15:36,240 --> 00:15:37,560
Pull the right hip crease back,

325
00:15:37,560 --> 00:15:41,480
inhale, sweep the
arms up and overhead.

326
00:15:41,480 --> 00:15:42,931
Breathe.

327
00:15:44,640 --> 00:15:47,951
Work to find an
upright spine here.

328
00:15:49,200 --> 00:15:52,960
And use the muscles of the
abdominal wall to stabilize,

329
00:15:52,960 --> 00:15:55,934
to find that
support in the spine.

330
00:15:57,360 --> 00:15:59,960
Inhale in, exhale,
palms come together.

331
00:15:59,960 --> 00:16:01,200
This time we're going to slice

332
00:16:01,200 --> 00:16:04,760
a line down towards the
front right corner of the mat.

333
00:16:04,760 --> 00:16:06,000
Outer edge of the left elbow

334
00:16:06,000 --> 00:16:08,200
comes to the outer
edge of the right knee.

335
00:16:08,200 --> 00:16:11,560
We press the palms together
and we use that connection,

336
00:16:11,560 --> 00:16:14,800
that action to find
more length in the Dunda,

337
00:16:14,800 --> 00:16:17,360
in the spine.

338
00:16:17,360 --> 00:16:20,080
Back knee can lower, no problem.

339
00:16:20,080 --> 00:16:21,520
But lifting it is actually a

340
00:16:21,520 --> 00:16:25,880
lot easier in some ways
because you have the

341
00:16:25,880 --> 00:16:29,040
reaching of that left heel
back to engage your left glute

342
00:16:29,040 --> 00:16:31,960
which helps you a
lot in this posture.

343
00:16:31,960 --> 00:16:35,240
It's a strong muscle.
One more breath, inhale.

344
00:16:35,240 --> 00:16:37,000
Exhale, slow and with control,

345
00:16:37,000 --> 00:16:39,160
best you can,
back down to the mat.

346
00:16:39,160 --> 00:16:42,520
Plant the palms,
step the right toes back.

347
00:16:42,520 --> 00:16:44,120
Last little vinyasa here.

348
00:16:44,120 --> 00:16:46,560
Slowly lower to the belly.

349
00:16:46,560 --> 00:16:48,672
Lift up to Cobra.

350
00:16:50,000 --> 00:16:52,560
Exhale to release.

351
00:16:52,560 --> 00:16:56,760
From here, stack the palms
one on top of the other

352
00:16:56,760 --> 00:16:59,800
and rest your
forehead on your hands.

353
00:16:59,800 --> 00:17:05,268
We'll bring the toes to touch
and the heels out left to right.

354
00:17:07,600 --> 00:17:09,600
Take a breath here.
If it feels good,

355
00:17:09,600 --> 00:17:13,739
you can rock the hips or the
pelvis a little left to right.

356
00:17:17,880 --> 00:17:21,183
Feel your belly on the
earth as you breathe in.

357
00:17:22,720 --> 00:17:26,004
And feel it soften and
release as you breathe out.

358
00:17:28,040 --> 00:17:30,007
One more breath.

359
00:17:34,880 --> 00:17:38,880
Slowly preparing 
for Salabhasana.

360
00:17:38,880 --> 00:17:43,560
We're gonna walk the heels back
in line with the hip points

361
00:17:43,560 --> 00:17:46,080
and you're gonna
walk the fingertips out,

362
00:17:46,080 --> 00:17:49,720
outer edges of the hands,
the pinkies on the ground.

363
00:17:49,720 --> 00:17:51,920
Tuck the chin 
into the chest, inhale in.

364
00:17:51,920 --> 00:17:54,160
As you exhale, from center,

365
00:17:54,160 --> 00:17:56,320
press the
pubic bone into the earth

366
00:17:56,320 --> 00:17:59,360
and slowly begin
to lift the fingertips,

367
00:17:59,360 --> 00:18:01,160
lift the toes.

368
00:18:01,160 --> 00:18:04,080
Neck stays nice and long.

369
00:18:04,080 --> 00:18:06,120
Extension through
the crown of the head.

370
00:18:06,120 --> 00:18:08,000
Breathe.

371
00:18:08,000 --> 00:18:09,160
If the arms are too much,

372
00:18:09,160 --> 00:18:13,400
we can use the palms on the
earth to just lift the toes.

373
00:18:13,400 --> 00:18:16,560
You can also experiment
with just lifting the arms by

374
00:18:16,560 --> 00:18:19,720
pressing the
toes into the earth.

375
00:18:19,720 --> 00:18:21,021
Breathe.

376
00:18:21,920 --> 00:18:24,380
Notice if you're
holding your breath.

377
00:18:25,960 --> 00:18:28,640
And slowly release.

378
00:18:28,640 --> 00:18:29,760
Nice, we're gonna bring the

379
00:18:29,760 --> 00:18:32,600
elbows to the
left side of the mat.

380
00:18:32,600 --> 00:18:35,200
Shift the hips over as well.

381
00:18:35,200 --> 00:18:36,800
And then this is a
great transition here.

382
00:18:36,800 --> 00:18:37,920
You're just gonna (whooshes)

383
00:18:37,920 --> 00:18:41,400
on your right side and
then come onto your back.

384
00:18:41,400 --> 00:18:42,920
And then hug the
knees into the chest.

385
00:18:42,920 --> 00:18:46,440
Take a deep breath in
like you love yourself.

386
00:18:46,440 --> 00:18:50,137
And then exhale, sigh it out.
(sighs)

387
00:18:52,000 --> 00:18:55,000
Daily practice
brings that connection,

388
00:18:55,000 --> 00:18:57,880
that stability,
that awareness of the spine,

389
00:18:57,880 --> 00:18:59,280
the center of the breath,

390
00:18:59,280 --> 00:19:04,008
so that we can feel more aligned
and in the flow off the mat.

391
00:19:05,480 --> 00:19:06,920
I love it.

392
00:19:06,920 --> 00:19:09,760
Thank you for
being here with me.

393
00:19:09,760 --> 00:19:11,600
Let's grab the
outer edges of the feet,

394
00:19:11,600 --> 00:19:15,612
open up to a
quick Happy Baby here.

395
00:19:17,610 --> 00:19:19,710
Hmmm.

396
00:19:22,600 --> 00:19:24,960
And slowly
release the feet down.

397
00:19:24,960 --> 00:19:28,520
If you wanna windshield wiper
the legs a little bit here,

398
00:19:28,520 --> 00:19:30,560
feel free.

399
00:19:30,560 --> 00:19:34,240
Eventually we'll
extend the legs out long.

400
00:19:34,240 --> 00:19:35,600
Bring the palms together.

401
00:19:35,600 --> 00:19:38,772
As you're ready,
thumbs to third eye.

402
00:19:40,600 --> 00:19:44,320
Another beautiful day
of practice in the books.

403
00:19:44,320 --> 00:19:45,640
You are my hero.

404
00:19:45,640 --> 00:19:47,000
Thank you so
much for being here.

405
00:19:47,000 --> 00:19:50,600
I look forward to
seeing you again mañana.

406
00:19:50,600 --> 00:19:52,136
Inhale in.

407
00:19:53,610 --> 00:19:55,918
Exhale to close.

408
00:19:58,320 --> 00:19:59,848
Namaste.

409
00:20:00,980 --> 00:20:04,905
(upbeat rhythmic music)