- Howdy, everyone.
Welcome to Flow,

your 30 Day Yoga Journey.

Welcome to Day 14.

Let's get started.

(light rhythmic music)

Okie doke, come on
down to the ground.

We're gonna start today's
practice lying on our backs.

Yay.

Benji can lie down as well,

perfect harmony.

And you can extend the legs 
out long when you get there.

Tuck the chin,
lengthen through the neck and

just allow your hands to
rest somewhere on your body.

As you're ready,
close your eyes or

soften your gaze and allow
your shoulders to relax.

Allow your hips to get heavy.

And we have begun.

Start to gently 
deepen your breath

and just
notice how you feel.

Notice where you're at today.

Continue to gently
deepen your breath.

And again, just notice where 
you are physically today.

Maybe some
tightness and soreness.

Some aches.

Take stock.
Notice your energy.

How's the energetic
body feeling today?

Maybe a little tender,

perhaps a little tired.

Or a little light, joyous.

Pleased, happy, sad.

Start to check in
with the emotional body.

Feeling a little
anxiety, stressed.

Maybe you're in love.

And then just notice what
thoughts are forming here as we

intend to check in
with how we're really feeling,

really doing in this moment.

Continue to deepen your breath,

inhaling deeply

and exhaling completely.

Now start to shift your attention

from the physical body,

the current state of the
emotional and energetic body,

and the mind, the thoughts
that are passing by.

Let's acknowledge them
by starting to shift our

attention to the
sound of the breath.

And again, I like to think of

shifting my attention to
the breath as a way of kind of

acknowledging it
all versus escaping.

Using the breath to
acknowledge all of it.

And then the cool thing
is that's when the science

of yoga starts to play
in with the spirit.

By acknowledging the breath,
we start to deepen the breath,

change the
quality of our breathing.

And we can
literally shift our mindset,

shift our body
through this process.

It's very beautiful 
in my opinion.

Let's start to breathe together.

So as you're ready, 
on my cue, here we go.

Big inhale in through the nose.

And exhale out
through the nose or mouth.

Inhale in deeply
through the nose.

Start to rock the
head a little side to side,

ear to ear,

and exhale out
through the nose or mouth.

And again, breathing in
together, deep inhalation.

And exhale, long breath out.

And bring the head
back to center stillness.

Continue to breathe deep.

We're gonna inhale in,

reach the arms all
the way up and overhead.

Walk the heels together,
really together,

and reach the fingertips so
far out as you point the toes,

big full body stretch.

Nice, and then slow and steady,

let's hug one knee into
the chest then the other.

Continuing to breathe deep.

And I love this way of entering

our second week of
this journey together,

welcoming

every sensation,
every truth.

Whatever we're coming
to the mat with each day,

being honest and 
a good host

to that sensation,

to those thoughts,

to our energy and

then acknowledging it by always
coming back to the breath.

So often I think it might get

construed in yoga practice
that we're kind of dismissing

the thoughts and then
coming back to the breath.

I think we're actually
acknowledging everything that

is by embodying
conscious breath.

Just a little food for thought.

Alright, let's start to rock

and roll up and down
the length of the spine.

If it feels great,
do it a couple times.

If it feels awkward, maybe
still do it a couple times.

See what happens and
then when you feel good,

you feel satisfied,
we'll rock all the way forward.

Back the truck up to
the center of the mat.

Spread those fingertips,
sorry, buddy,

super wide like starfish.

Again, think of this
as like a hand exercise.

So really stretch.

And let's flow with the breath.

Inhale, drop the belly.
Open the heart. Look forward.

Exhale, round through
the spine, chin to chest.

Close your eyes here.
Go inward.

Inhale, drop the belly.
Open the heart.

Let's breathe together here.

And exhale, chin to chest.

Round the spine.
Navel draws up.

Continue. Inhale,

drop the belly, 
open your heart.

Exhale, round through
the spine, chin to chest.

Inhale, drop the belly, 
open your heart.

Breathing together here,

exhale, round the spine,
chin to chest.

Inhale, drop the belly.

Soften the skin of the forehead.

Exhale, round the spine.

And one more time,
press into the tops of the feet.

Inhale, drop the belly.

Extend through the crown.

Exhale, round,
press through the palms.

Press into the tops of the feet,
chin to chest.

Good, now send
the hips back here.

Relax the weight of
your heart forward.

The reminder here when
we are breathing together

is you are not alone.

So inhale in together.

And exhale together.

Reach the arms forward,
active arms, inhale.

And exhale.

Now we're gonna add
a little pattern here.

So inhale, we rise up,
drop the belly, look forward.

Exhale through Cat,

round it back,

hips go all the
way back to the heels,

Child's Pose.

Continue, inhale,
we scoop forward.

Exhale, round the back,

send the hips to the heels.

Inhale, smooth it forward.

Exhale, send it back.

Inhale, we breathe in
together, heart comes forward.

Exhale, send it back.

Three more rounds,
smooth and steady.

Nice, the next time the
hips are back, stay there.

We're gonna walk the hands over
to the left side of the mat.

Pull the right hip crease
back actively, breathe in.

Breathe out.

Walk the hands through center.

Take it to the other side.

Pull the left hip
crease back actively.

Breathe in.

Breathe out.

Nice. Walk it back to center.

Come up to all fours slowly.

Walk the knees
underneath the hip points,

curl the toes under.

Now walk the hands back
to your Froggy Squat here.

Okay, notice what comes up here.

Acknowledge it with your breath.

Welcome it in with
nice conscious breath.

Stretching through the feet.

Maybe some negotiating of the

shapes of the body
here with your breath.

And if you're like,

what is negotiating with the 
shapes of your body mean?

Well, I think that's another
loving way saying modifying,

exploring,

honoring your body 
and where you're at today.

Okay, check it out.

From here we're
gonna walk the palms

all the way
forward to a Plank.

Try to keep the knees
lifted if you can here.

Reaching the heels back,
hugging the low ribs in,

lengthening through the crown

of the head so the
neck is nice and long.

There's a slight
bend in the elbows here.

And we're here to pause and

welcome whatever comes
up and greet it with yes,

you guessed it,
the sound of the breath.

Stay with it for three.

You got this, two.

And on one, hips go high
and back Downward Facing Dog.

Nice work.

And if you didn't make
it through all of that,

that's okay.

Next time.

And there will be a next time.
(laughs) Just kidding.

Okay, slowly walk the feet up

towards the
front edge of the mat.

Forward Fold.

Crown of the head towards 
the earth, bend the knees.

Feel that stretch and low back.

Breathe in.

Breathe out.

Breathe in.

Relaxing the weight to
the head all the way down.

Nice.

Now bring your awareness to
all four corners of the feet.

Find that strong connection,

that distribution of the weight
to all four corners of the feet.

The ball joint of the big toe,

ball joint of the pinky toe,

and the back two
corners of the heels.

And then from there,

bring the hands to the
waistline and slow and steady,

we're gonna bend the
knees and lead with the heart,

elbows draw back,

rise up to stand.

Mountain Pose with
the hands on the hips.

Lift your heart,
lengthen through the crown.

Feel the strength of your legs,

the groundedness of
your feet on the earth.

And if you can,

maybe close your eyes
here for just a moment.

Notice how you're feeling.

See if you can get a
little bit longer in the spine.

And then if you've practiced

with me for a
while you'll know this.

But if not, this could be a

great moment to really imagine

this giant wave of energy

coming up from the feet and
whooshing up the front of your

body all the way
up into the stars.

And then in the back,

we have this opposite
direction of energy going down.

So we have this upward current

of energy through the front
of the body and this downward

current of energy
through the back of the body.

Something to play with here.

Finding that sense of balance

in between two
opposing forces or opposites.

And then bat the eyelashes open,
take a deep breath in.

As you exhale,
release the arms

and draw the
shoulders away from the ears.

Start to lift the
chin all the way up

towards the
sky as you breathe in.

And exhale, 
chin to chest, look down.

Inhale, look up.

Exhale, look down.

Nice, inhale to center,

left ear over left shoulder,
inhale in.

Heavy in the fingertips.

Then drop the
chin through center

and take it to the other side.

Right ear over right shoulder.

Heavy in the fingertips.

One more time, chin to chest,
left ear, left shoulder.

Draw the shoulder
blades together and down.

And then through center.

Then to the right.

Lovely.

Head comes back to center.

Head over heart,
heart over pelvis.

Spread the fingertips.

Inhale, reach for the sky.

Exhale, fold it
down all the way.

Standing Forward Fold.

Inhale, lift up halfway,
your version.

Nice long, beautiful neck.

And then exhale to
soften and fold right back in.

Root to rise here,
spread the fingertips.

Take up space,
inhale, reach for the sky,

strong legs.

Exhale, take it right
back down into the fold,

maybe wiggle the fingertips.

Inhale, halfway lift, 
your version.

Maybe find something new here.

And then exhale,
soften and fold.

Fingertips come to the mat.

We'll step the right foot back.

Just the right foot.

Inhale, let your
heart space shine forward.

Take a breath in here.

And then on your exhale,

lower the 
right knee to the ground.

Pull the left hip crease back.

Straighten the left leg.

Then come right back through,
lift the right knee,

and here we go, high lunge.

Inhale, reach the fingertips
forward, up and back.

Breathe.

Inhale, look up.

Exhale, release it all the
way back down to your lunge.

Plant the left toes back.

Inhale in here.

Exhale to stay.
Plank Pose.

You got this.

Inhale in deeply.

Exhale completely.

Lift up through
the upper back body.

Reach back with the heels.

Crown of the head
extending forward.

And then we're just gonna step
the right foot up from here.

So step the right foot up.

And now you're in your
lunge on the other side.

Right hip crease pulls back.

Shine your heart space forwards,
open up through your chest.

Breathe, stretch it out.

Inhale in.

Exhale, lower your
left knee to the earth.

Good, pull your
right hip crease back,

straighten through
your right leg.

Breathe.

Then slowly roll it forward,
lift the back knee.

When you're ready,

squeeze the inner
thighs to the midline,

so strong legs here,

as you reach the fingertips
forward, up and back.

High lunge.

Inhale, carve a line with
the nose, lift your chin up.

Exhale, slow and steady.

Take it all the way back down.

Step the right toes
back to Plank Pose.

Reach the heels back, inhale.

Shift forward on the toes.

Exhale, lower all the
way down to your belly.

Nice and slow.

Press into the tops of the feet,
press into the pubic bone.

Inhale, rise up, Cobra.

Exhale to soften and release.

Bring it all the way back down.

Curl the toes under.

Press up to Plank or all fours.

Then send the hips up high
and back, Downward Facing Dog.

Turn the toes in here.

So the femurs,

the tops of the
thighs or thigh bones,

are internally rotating here.

And the shoulders are
doing the opposite rotation.

They're externally rotating.

Now hug your low ribs in
and think about that long,

beautiful line of energy from

the crown of the head
to the tip of the tailbone.

On your next inhale,
lift the left leg up high.

Exhale to shift it forward,
step it all the way up.

Back to that high lunge.

Inhale, we rise up.

Deep breath in as you
reach, reach, reach.

And then exhale,
open up Warrior II.

Find that alignment,

lengthen through
the crown of the head,

engage your left inner thigh,

left toes are turned in.

Then keep that front knee bent,

right fingertips
reach up and back,

Peaceful Warrior.

Breathe in.

Breathe out,
Extended Side Angle,

your version.

Spiraling the heart
up towards the sky.

Take a deep breath in.

And a long breath out to
bring it back to your lunge.

Plant the palms,
step the right toes back, Plank.

Inhale in,
shift forward, look forward.

Exhale, lower all
the way to the belly.

Inhale, rise up, Cobra.

Exhale to soften and release.

Curl the toes under,
press it up to Plank.

Inhale in.

Exhale, Downward Dog.

Internal rotation
in the thigh bone,

toes turned in slightly.

External rotation
in the shoulders.

On your next breath, inhale,
lift the left leg up high.

Exhale, shift it forward,
step it up.

High lunge, here we come.

Squeeze the inner
thighs to the midline.

Lift from the pelvic floor,
inhale, rise up strong.

Exhale, open up, Warrior II.

Again, back toes are
really turned in here,

so you have that internal
rotation in that right hip.

Engage your right inner thigh

to support that to
find stability there.

Good, keep the front knee bent

as you send the left
fingertips up and back,

Peaceful Warrior.

Soften the skin of the face.

Breathe in, reach, reach, reach.

Exhale, Extended Side Angle,
your version.

Spiral your heart
up towards the sky.

Inhale in.

Exhale, bring it all the
way back down to your lunge.

Plant the palms,
step it back, Plank Pose.

Last Plank of the day.

Inhale in.

Exhale, lower to
the belly or Chaturanga.

On your inhale, Cobra or Up Dog.

Take a deep breath
in to open your heart.

And use an exhale to
slowly lower it down.

Listen carefully.

From here, press to all fours

and back to that
Extended Child's Pose.

Breathe.

This time we'll walk the palms

together here and bring
them up and over the head,

maybe the back
of the head here.

Then from here walk your elbows,
maybe half an inch forward,

feel that stretch,
the tricep, the shoulder.

Breathe.

And then slowly
release the arms.

You're gonna slide
through to your belly.

I'm gonna mirror Benji
here for a slight second.

And then nice and easy,

we've done this
ancient transition before,

just kidding,
but you're gonna inch over to

the left side of your mat
(chuckles)

and then turn onto
your right ear,

right shoulder,

and you come to
lie flat on your back.

So you should be laying
the opposite direction

of how you started,
your practice.

If not, no worries.

Allow your hands to rest gently

on your belly and
take a deep breath in.

And a long breath out.

And let's breathe in together.

And out together.

And then hug one knee
(chuckles)

to the chest
and then the other.

And turn your gaze
to look at the video.

This is what it's like
(chuckles) living with Benji.

Always in my space,
sharing space with me,

and I'm very grateful.

Okay, you can bring the head
back up towards the ceiling,

towards the heavens.

And just rock 
a little side to side

here if you are not
already massaging the low back.

We're gonna close 
with the little twist

so allow the
legs to fall to the left.

You can rest your hands
out in a Texas T-shape,

cactus arms or maybe they just

rest gently on the
ribcage as you breathe in.

And out.

And slowly 
melting it back to center

and allowing the
legs to fall to the right.

Breathe in.

Breathe out.

And then slowly
bring it back to center.

Allow the feet to be
as wide as your yoga mat,

allow the knees to come in

so thigh bones
rotate in once again.

Soften through the belly,
the bowl of the pelvis.

Interlace your fingertips.

If Benji'll let me here, bring 
your hands behind your head.

And this is our
closing shape today.

Close your eyes and just

imagine you're 
lying somewhere

that feels good.

See if you can find that place.

Maybe it's
exactly where you are,

depending on
where you're practicing,

but just recognizing
the power of the mind here.

I'm on the hill at
Barton Springs in my hometown.

Way to show up today.

Way to integrate some of the

yoga philosophy 
into physical practice.

Coming into the flow

by being true to yourself,

honoring who you are
and where you are today.

No matter what is coming through
the window or showing up.

Thank you for being here.

I look forward to the next
week of practices with you.

'Til then, inhale in deeply.

And exhale to close.

Namaste.

(upbeat rhythmic music)