- Hey there everyone.

Welcome back to Flow,
your 30 Day Yoga Journey.

You are in the right place.

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

on ease.

Let's get started.

(light rhythmic music)

Alright, let's begin 
today's practice

lying down on our backs.

Good job, Benji,
lying down as well.

Go ahead and
extend the legs out long.

Tuck the chin into your chest.

Just take a second
to get settled in here.

Hands can rest
somewhere on your body.

We'll close the eyes or

soften the gaze and start to

notice our breath.

And keep it easy.

Just notice your breath.

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

it starts to change.

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

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

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

as you just breathe easy,

just checking in.

Starting with the
soles of the feet,

can wiggle the toes,
soften through the feet,

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

And then let it go.

And then trace a
line up from the feet,

ankles to the
calves and the shins.

You can't do
anything wrong here.

We're just bringing awareness.

So send your
awareness to the knees,

and the backs of the knees.

And up through the femur,

the thigh bone,

the muscles
around the thigh bone.

And here you might
notice that you're gripping,

you're holding somewhere.

Can you release?

Find a little release there.

Then we can bring our
attention to the pelvis,

the hips,
and the low belly.

The glutes, the coccyx,

the tailbone, the sacrum,

and the low back.

Then to the torso,

the ribcage,

the mid-back.

And by now, maybe we start to

gently deepen our
breath if we have not already.

Bringing our awareness now to

the sternum,

that heart chakra

and the upper back.

Release any
gripping in the fingers,

the wrists,

the forearms,

the upper arm bones.

And then the shoulders,

collarbone.

Take a moment to swallow as you

bring your 
awareness to your neck,

your throat,

the jaw,

around the eyes,
the lips, the nose.

Soften the skin of the forehead.

Bring your awareness to
the space around your ears,

the back of the skull,

the top of the head.

And then with our awareness,
our attention,

we invite a sense of ease.

We slow it down,
we take stock,

we are honest about

coming into our own presence.

So when our energy is,

we'll say a little bit off,

when the nervous system is

in need of perhaps a
little more balance,

we have trouble kind of meeting

ourselves with ease
in a body scan like this.

So just notice
how you are today.

I've been through it all.
(laughs)

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

Just taking this
practice a little bit deeper.

Glorious.

Now slowly 
bend your right knee

and bend your left knee,

bring the soles of
the feet to the mat.

Bring the palms to the earth.

Actually snuggle your
shoulder blades underneath

your chest so you feel
this opening in your heart.

And then nice and easy,

peel the tailbone up.

So we're not
hoisting the hips up.

We're slowly finding
that Sukha or that ease,

that softness, as we lift up.

And I love to pair the ease

with the stability practice,

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

because really
it's all about both, right?

Slowly lower it down.

So we have that
awareness of Dunda here,

but we're just
softening the hard edges.

We're bringing a
little smoothness,

a little fluidity to it today.

Continue, lift up
through the spine

and then soften
and lower everything down.

Do one more, slowly lifting,
massaging the spine.

And then slowly releasing.

Lovely.

From here, we're gonna
interlace the fingertips,

bring them behind the head.

Inhale in, 
exhale, lift the shins

parallel to the ceiling.

Inhale in, keep, again,

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

the neck, the shoulders.

So can we find that Sukha,
that ease here?

Inhale in.

Exhale, lift a little higher.

Good, inhale to lower now.

Exhale to lift,

soften the skin of the face,

relaxed in the neck.

Inhale to lower.

Exhale to lift.

Inhale to lower.

Exhale to lift.
Keep going.

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

We're gonna 
bring the left shoulder

to the top of the right thigh.

Stay lifted as you slide
with ease through center and

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

Slide it through to the right.

Hips and pelvis
stay even and heavy.

Slide it through to the left.

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

Nice and easy.

Breathe.

Inhale, come through center,
exhale to the left.

Inhale to center, to the right.

Inhale to center, to the left.

Inhale to center, to the right.

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

If you aren't there,
meet me there.

Great, then we'll release.

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

Now we're gonna
send the knees forward,

then open them wide,

then draw them up towards
the shoulders and together.

Circles,
stirring with the knees,

but really
bringing your attention,

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

Nice and slow, easy breezy.

And then reverse the circle.

Beautiful,
left foot comes to the ground,

right foot reaches up high.

Interlace the fingertips around
the back of your right thigh.

Inhale in here,
extend the left leg out long.

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

the shoulders up,
but we're not gonna find

that tension in the neck.

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

Good from here,
stay lifted, inhale in.

Exhale, switch legs.

Inhale in again.

Exhale, switch.

Now keep it going.

Nice and easy,
slow and with control.

Take it out of the face.

Relax the shoulders down.

One more on each side.

Then release.

Capture the
kneecaps with the palms.

Breathe in.

Breathe out.

Breathe in.

Breathe out.

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

You're gonna rock and roll

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

Try to keep it soft
and easy in the face.

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

Capture a little 
magic moment here.

Then bring the
shins parallel to the ceiling.

Shoulders are relaxed and you

can hold on for
for dear life here,

it's all good.

Now we find that
length from the crown,

so that Sthira,

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

the Dunda.

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

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

relax the shoulders,

our muscles are drawing in
to support that center channel,

that spinal cord.

Maybe we reach
the fingertips forward,

soft fingers.

Maybe not, maybe we stay here.

Maybe we straighten one leg,
and then bend.

And then straighten 
the other, and bend.

Maybe we straighten both legs.

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

Palms come to the
knees once again.

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

Let it go.

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

so reach around to
the outer edges of your feet,

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

Another great place to
find Sukha, to find ease.

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

but lengthen the
tailbone (chuckles) forward.

Relax your shoulders down.

Open up more through your chest.

Nice, then slowly release.

Interlace the fingertips,
bring them back behind the head.

Round two, here we go.

So we wanna keep the
skin of the face soft.

We wanna support the spine.

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

Exhale, lift one leg,
then the other.

Inhale in again.

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

Really trying to get those

shoulder blades
off the mat here.

Inhale to lower, exhale to lift.

Inhale to lower, exhale to lift.

Inhale to lower.

Exhale to lift.
This time stay lifted and

here we go right into
that leg extension.

Left shoulder to the
top of the right thigh,

extend the left leg.

Then keep it lifted as you

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

Keep it going.

Inhale through center.

Exhale.

Inhale to center.

Exhale, pelvis stays steady.

Now one more time on each side

bring more ease to
the skin of the face,

to your jaw and then relax.

Palms come to the knees.

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

Peek it me if you need to.

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

I can slide my hand
underneath the low back.

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

Should feel good.

Mmm, then release
the feet to the mat.

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

send the toes
up towards the sky.

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

In time we'll work to find

more length in the
hamstring and the calf.

Press into the palms.

Inhale in.

Exhale, navel's gonna draw
down to the core of the earth

as you lift your tailbone
up to activate the low abs.

Now you're gonna want to resist
the urge to crunch your face,

crunch your shoulders,

try to keep that softness,
that Sukha, that ease,

in the upper body and

just isolate this lift in
the transverse abdominals.

So slow and
steady as you release.

So we lift up and try
to control the release.

Find your breath.

Relax your shoulders.

And when it starts to get tough,

use your breath to
soften out those heart edges.

You're here for three,

two,

and one, release.

Palms come to the knees
and let's repeat the circles,

knees wide,

and around and in.

And then take it the other way.

Nice.

Left foot comes down,
right foot crosses.

We're just gonna end with a
little figure four stretch here.

So find what feels good.

Close your eyes, breathe.

Then slowly release and switch.

There's an invitation to

play with today's 
theme off the mat,

just noticing

when tension or stress,

tightness starts to
manifest in the body.

Can we soften, release,
find that Sukha,

find that smoothness?

Maybe a lighter touch.

Maybe you're a little
more gentle with yourself.

Release the legs,
extend them out long.

Let's take a nice
full body stretch here.

Inhale, reach the
arms up and overhead.

Big, big breath, big stretch.

Oh, to be alive today.

And then as you exhale,

bring the palms together,

slide the thumbs
up to the third eye.

Inhale.

And exhale to close.

Great work, everyone.

See you tomorrow.

Namaste.

(upbeat rhythmic music)