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- Hey there everyone.

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Welcome back to Flow,
your 30 Day Yoga Journey.

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You are in the right place.

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It is Lucky Day 13 and
today we focus, or refocus,

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on ease.

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Let's get started.

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(light rhythmic music)

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Alright, let's begin 
today's practice

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lying down on our backs.

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Good job, Benji,
lying down as well.

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Go ahead and
extend the legs out long.

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Tuck the chin into your chest.

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Just take a second
to get settled in here.

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Hands can rest
somewhere on your body.

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We'll close the eyes or

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soften the gaze and start to

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notice our breath.

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And keep it easy.

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Just notice your breath.

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And, of course, often just by
bringing our attention to it,

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it starts to change.

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So you don't have 
to force it, just allow.

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And slowly bring your attention
to the soles of your feet.

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We're gonna do a little 
body scan here to begin

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as you just breathe easy,

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just checking in.

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Starting with the
soles of the feet,

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can wiggle the toes,
soften through the feet,

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make sure you're not holding
or gripping in the ankles.

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And then let it go.

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And then trace a
line up from the feet,

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ankles to the
calves and the shins.

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You can't do
anything wrong here.

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We're just bringing awareness.

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So send your
awareness to the knees,

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and the backs of the knees.

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And up through the femur,

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the thigh bone,

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the muscles
around the thigh bone.

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And here you might
notice that you're gripping,

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you're holding somewhere.

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Can you release?

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Find a little release there.

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Then we can bring our
attention to the pelvis,

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the hips,
and the low belly.

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The glutes, the coccyx,

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the tailbone, the sacrum,

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and the low back.

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Then to the torso,

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the ribcage,

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the mid-back.

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And by now, maybe we start to

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gently deepen our
breath if we have not already.

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Bringing our awareness now to

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the sternum,

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that heart chakra

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and the upper back.

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Release any
gripping in the fingers,

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the wrists,

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the forearms,

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the upper arm bones.

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And then the shoulders,

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collarbone.

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Take a moment to swallow as you

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bring your 
awareness to your neck,

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your throat,

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the jaw,

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around the eyes,
the lips, the nose.

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Soften the skin of the forehead.

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Bring your awareness to
the space around your ears,

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the back of the skull,

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the top of the head.

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And then with our awareness,
our attention,

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we invite a sense of ease.

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We slow it down,
we take stock,

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we are honest about

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coming into our own presence.

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So when our energy is,

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we'll say a little bit off,

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when the nervous system is

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in need of perhaps a
little more balance,

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we have trouble kind of meeting

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ourselves with ease
in a body scan like this.

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So just notice
how you are today.

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I've been through it all.
(laughs)

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So I really wanna remind you
there's no right or wrong.

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Just taking this
practice a little bit deeper.

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Glorious.

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Now slowly 
bend your right knee

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and bend your left knee,

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bring the soles of
the feet to the mat.

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Bring the palms to the earth.

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Actually snuggle your
shoulder blades underneath

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your chest so you feel
this opening in your heart.

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And then nice and easy,

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peel the tailbone up.

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So we're not
hoisting the hips up.

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We're slowly finding
that Sukha or that ease,

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that softness, as we lift up.

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And I love to pair the ease

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with the stability practice,

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or allow it to follow or come
before the stability practice,

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because really
it's all about both, right?

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Slowly lower it down.

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So we have that
awareness of Dunda here,

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but we're just
softening the hard edges.

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We're bringing a
little smoothness,

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a little fluidity to it today.

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Continue, lift up
through the spine

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and then soften
and lower everything down.

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Do one more, slowly lifting,
massaging the spine.

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And then slowly releasing.

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Lovely.

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From here, we're gonna
interlace the fingertips,

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bring them behind the head.

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Inhale in, 
exhale, lift the shins

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parallel to the ceiling.

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Inhale in, keep, again,

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keep the softness in the skin
of the face as you lift the head,

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the neck, the shoulders.

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So can we find that Sukha,
that ease here?

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Inhale in.

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Exhale, lift a little higher.

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Good, inhale to lower now.

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Exhale to lift,

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soften the skin of the face,

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relaxed in the neck.

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Inhale to lower.

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Exhale to lift.

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Inhale to lower.

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Exhale to lift.
Keep going.

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Now the next time
you're lifting, stay up here.

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We're gonna 
bring the left shoulder

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to the top of the right thigh.

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Stay lifted as you slide
with ease through center and

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then take the right shoulder
to the top of the left thigh.

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Slide it through to the right.

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Hips and pelvis
stay even and heavy.

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Slide it through to the left.

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Now we're gonna add the
extension of the opposite leg.

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Nice and easy.

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Breathe.

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Inhale, come through center,
exhale to the left.

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Inhale to center, to the right.

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Inhale to center, to the left.

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Inhale to center, to the right.

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Inhale to center, this is 
the last one, to the left.

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If you aren't there,
meet me there.

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Great, then we'll release.

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Palms come to the knees,
relax the shoulders, breathe.

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Now we're gonna
send the knees forward,

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then open them wide,

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then draw them up towards
the shoulders and together.

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Circles,
stirring with the knees,

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but really
bringing your attention,

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or your mind's eye
to the hip sockets here.

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Nice and slow, easy breezy.

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And then reverse the circle.

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Beautiful,
left foot comes to the ground,

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right foot reaches up high.

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Interlace the fingertips around
the back of your right thigh.

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Inhale in here,
extend the left leg out long.

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Exhale, we're gonna
lift the head, the neck,

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the shoulders up,
but we're not gonna find

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that tension in the neck.

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We're gonna keep it soft,
mindful, and easy.

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Good from here,
stay lifted, inhale in.

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Exhale, switch legs.

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Inhale in again.

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Exhale, switch.

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Now keep it going.

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Nice and easy,
slow and with control.

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Take it out of the face.

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Relax the shoulders down.

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One more on each side.

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Then release.

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Capture the
kneecaps with the palms.

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Breathe in.

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Breathe out.

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Breathe in.

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Breathe out.

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Now we're gonna slide the hands
of the backs of the thighs.

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You're gonna rock and roll

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a little bit up and down
the length of your spine.

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Try to keep it soft
and easy in the face.

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And the next time you lift up,
maybe you catch yourself.

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Capture a little 
magic moment here.

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Then bring the
shins parallel to the ceiling.

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Shoulders are relaxed and you

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can hold on for
for dear life here,

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it's all good.

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Now we find that
length from the crown,

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so that Sthira,

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that stability, that long,
taut line in the spine,

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the Dunda.

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But then from there,
we're gonna radiate ease.

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We're gonna soften
through the skin of the face,

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relax the shoulders,

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our muscles are drawing in
to support that center channel,

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that spinal cord.

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Maybe we reach
the fingertips forward,

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soft fingers.

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Maybe not, maybe we stay here.

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Maybe we straighten one leg,
and then bend.

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And then straighten 
the other, and bend.

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Maybe we straighten both legs.

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And then release, come all
the way back down to your back.

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Palms come to the
knees once again.

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Inhale in, exhale, let that go.
(chuckles)

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Let it go.

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Awesome, from here
we're gonna take Happy Baby,

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so reach around to
the outer edges of your feet,

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slowly bring the soles of
the feet up towards the sky.

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Another great place to
find Sukha, to find ease.

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Lengthen the crown, sorry,
yeah, lengthen the crown,

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but lengthen the
tailbone (chuckles) forward.

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Relax your shoulders down.

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Open up more through your chest.

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Nice, then slowly release.

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Interlace the fingertips,
bring them back behind the head.

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Round two, here we go.

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So we wanna keep the
skin of the face soft.

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We wanna support the spine.

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We move nice and slow
and with control, inhale in.

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Exhale, lift one leg,
then the other.

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Inhale in again.

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Exhale to lift the head,
the neck, the chest.

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Really trying to get those

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shoulder blades
off the mat here.

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Inhale to lower, exhale to lift.

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Inhale to lower, exhale to lift.

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Inhale to lower.

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Exhale to lift.
This time stay lifted and

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here we go right into
that leg extension.

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Left shoulder to the
top of the right thigh,

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extend the left leg.

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Then keep it lifted as you

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slide with ease through center
and take it to the other side.

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Keep it going.

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Inhale through center.

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Exhale.

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Inhale to center.

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Exhale, pelvis stays steady.

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Now one more time on each side

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bring more ease to
the skin of the face,

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to your jaw and then relax.

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Palms come to the knees.

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Now draw your knees all the way
out so your low back comes up.

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Peek it me if you need to.

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I'm shifting my weight forward
so my low back can come up.

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I can slide my hand
underneath the low back.

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I'm just gonna hang
out here for a moment.

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Should feel good.

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Mmm, then release
the feet to the mat.

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Bring the palms to the earth
and one at a time we're gonna

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send the toes
up towards the sky.

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If the knees are really
bent here, that's all good.

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In time we'll work to find

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more length in the
hamstring and the calf.

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Press into the palms.

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Inhale in.

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00:14:59,520 --> 00:15:03,280
Exhale, navel's gonna draw
down to the core of the earth

263
00:15:03,280 --> 00:15:06,720
as you lift your tailbone
up to activate the low abs.

264
00:15:06,720 --> 00:15:10,080
Now you're gonna want to resist
the urge to crunch your face,

265
00:15:10,080 --> 00:15:11,120
crunch your shoulders,

266
00:15:11,120 --> 00:15:14,560
try to keep that softness,
that Sukha, that ease,

267
00:15:14,560 --> 00:15:16,280
in the upper body and

268
00:15:16,280 --> 00:15:20,280
just isolate this lift in
the transverse abdominals.

269
00:15:20,280 --> 00:15:24,440
So slow and
steady as you release.

270
00:15:24,440 --> 00:15:27,930
So we lift up and try
to control the release.

271
00:15:29,160 --> 00:15:31,053
Find your breath.

272
00:15:37,160 --> 00:15:39,616
Relax your shoulders.

273
00:15:43,920 --> 00:15:47,240
And when it starts to get tough,

274
00:15:47,240 --> 00:15:52,519
use your breath to
soften out those heart edges.

275
00:15:58,680 --> 00:16:02,160
You're here for three,

276
00:16:02,160 --> 00:16:03,670
two,

277
00:16:03,670 --> 00:16:05,640
and one, release.

278
00:16:05,640 --> 00:16:08,760
Palms come to the knees
and let's repeat the circles,

279
00:16:08,760 --> 00:16:10,758
knees wide,

280
00:16:11,919 --> 00:16:14,899
and around and in.

281
00:16:16,320 --> 00:16:19,082
And then take it the other way.

282
00:16:24,400 --> 00:16:25,120
Nice.

283
00:16:25,120 --> 00:16:27,400
Left foot comes down,
right foot crosses.

284
00:16:27,400 --> 00:16:31,080
We're just gonna end with a
little figure four stretch here.

285
00:16:31,080 --> 00:16:33,120
So find what feels good.

286
00:16:33,120 --> 00:16:36,530
Close your eyes, breathe.

287
00:16:45,040 --> 00:16:48,553
Then slowly release and switch.

288
00:16:50,120 --> 00:16:53,116
There's an invitation to

289
00:16:53,116 --> 00:16:57,720
play with today's 
theme off the mat,

290
00:16:57,720 --> 00:17:00,485
just noticing

291
00:17:00,485 --> 00:17:04,760
when tension or stress,

292
00:17:04,760 --> 00:17:09,200
tightness starts to
manifest in the body.

293
00:17:09,200 --> 00:17:11,800
Can we soften, release,
find that Sukha,

294
00:17:11,800 --> 00:17:15,573
find that smoothness?

295
00:17:18,040 --> 00:17:19,960
Maybe a lighter touch.

296
00:17:19,960 --> 00:17:23,816
Maybe you're a little
more gentle with yourself.

297
00:17:25,680 --> 00:17:28,720
Release the legs,
extend them out long.

298
00:17:28,720 --> 00:17:31,520
Let's take a nice
full body stretch here.

299
00:17:31,520 --> 00:17:33,880
Inhale, reach the
arms up and overhead.

300
00:17:33,880 --> 00:17:37,240
Big, big breath, big stretch.

301
00:17:37,240 --> 00:17:40,440
Oh, to be alive today.

302
00:17:40,440 --> 00:17:41,800
And then as you exhale,

303
00:17:41,800 --> 00:17:43,680
bring the palms together,

304
00:17:43,680 --> 00:17:47,186
slide the thumbs
up to the third eye.

305
00:17:48,880 --> 00:17:50,427
Inhale.

306
00:17:51,440 --> 00:17:52,800
And exhale to close.

307
00:17:52,800 --> 00:17:55,080
Great work, everyone.

308
00:17:55,080 --> 00:17:56,040
See you tomorrow.

309
00:17:56,040 --> 00:17:57,589
Namaste.

310
00:17:59,857 --> 00:18:03,870
(upbeat rhythmic music)