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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 16,

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Sweet 16 and today

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we sprinkle 
on a little kindness.

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Let's get started.

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(light rhythmic music)

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Okie doke, my pals let's
begin in a seat on the ground.

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To start 
interlace your fingertips

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bring them underneath 
your chiny-chin-chin.

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Dive right in today,
inhale, lift the elbows.

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Sit up really tall,
get long in the belly.

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As you breathe in, extend 
through the crown of the head

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and then exhale
round through the spine.

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Elbows come
together chin to chest.

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You come into a
little Prayer Pose here.

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Repeat.

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Inhale, knuckles
come underneath the chin.

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We lift the chiny-chin-chin.

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We lift the elbows,
we find a spinal extension,

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draw your belly in.

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Exhale, round it in Prayer.

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One more time,
inhale, extend and lift.

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Then exhale, pause with
the chin to the chest,

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hands in prayer.

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Can say a little
prayer if you'd like.

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You can relax your shoulders.

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This session is 
a little unwinding

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and an opportunity

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to reinstate Lovingkindness.

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Mhmmm. It's about 
this point on the

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journey where we
start to veer off,

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get a little far from our
intention and today is just a

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beautiful loving, kind
reminder why you're here.

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Maybe remembering
why you started.

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And knowing,
believing that this time is

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valuable and you are worth it.

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How about it?

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Lift the head over the heart,

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heart over the chest,

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bring the fingertips 
gently to your side.

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Inhale lots of love in.

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Exhale, relax the shoulders
as you breathe lots of love out.

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Left hand comes to the earth.

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Inhale, reach the
right arm all the way up.

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Big breath, big stretch here.

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Heavy in the hips.

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And then come all the way

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through center and
take it to the other side.

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Inhale, left fingertips reach
up and exhale side body stretch.

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Hi-ya.

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(chuckles)

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Inhale come back to center.

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Exhale, relax the shoulders.

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Benji, you're so sweet.

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Come forward on to all fours.

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Knees go as wide as the mat.

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Hips go back,
Extended Child's Pose,

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melt the heart back.

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Reach the fingertips forward.

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Inhale in.

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Exhale, hips get really heavy.

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Pull the hip creases back.

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Inhale in again.

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Actively pull the
hip creases back.

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Nice then slowly draw your

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center back up, walk the
knees underneath the hips,

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curl the toes under 
and walk the hands back

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so now we're 
in our Froggy Squat.

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Breathe.

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And then slow and steady draw

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your navel up
towards your spine.

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So strong core as we
walk the palms out to Plank.

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Inhale in here.

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Exhale.

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(laughs) Inhale in again.

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Exhale, lower the knees,
lift the toes, cross the ankles.

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Inhale in again.

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Exhale, lower to the belly
and release your mermaid tail.

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Always think of
this is my mermaid tail.

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Release your tail down.

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That means press the tops of

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feet back into
the earth and inhale,

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rise up, nice low Cobra.

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Great, release that.

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Press back up to all fours,

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curl the toes under and peel the
hip creases up high and back,

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Downward Facing Dog.

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Bend your right knee in
towards the center of your mat.

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Press into both palms evenly.

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Draw your navel in and up and

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then slowly turn to look
underneath your left shoulder.

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And then slow and steady switch,

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bring the left knee
bent towards center.

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Press into both palms evenly so

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you're pressing away from
your yoga mat here as you turn to

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look underneath
your right shoulder.

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And then slowly
drop your left heel.

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Inhale, bend the knees.

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And then exhale, drop the heels.

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Inhale, bend the
knees generously.

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Exhale, drop the heels.
One more time.

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Inhale, bend the
knees generously.

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Exhale, drop the heels.

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Slide your right
toes all the way up,

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lower your 
left knee to the ground.

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So nice low lunge here.

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Breathe.

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Breathe.

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Pull the right hip crease back,
straighten the front leg,

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inhale, look forward.

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And we're just
gonna go back and forth.

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Gonna go forward,
nice low lunge.

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Breathe in.

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Exhale pull hip crease back,
breathe out.

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Inhale, forward, breathe in.

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Exhale, back, breathe out.

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Inhale, forward, breathe in.

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You're gonna turn the right toes

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towards the
right edge of the mat,

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curl the left toes under

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but you're gonna keep
the left knee down.

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Bye, buddy!

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Right fingertips are
gonna slowly go up and over,

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Horizon Lunge.

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You're gonna take 
the right fingertips

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back and
we're breathing here.

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There's a tendency to collapse
into the left shoulder so

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press up and out of
your left palm just a bit.

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You're on the outer
edge of your right foot,

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outer edge of your left foot.

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Woo, and then slowly bring it
back to center, Crescent Lunge.

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Press into the
top of your back foot.

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Sweep the fingertips forward.

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Inhale, rise up.

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Exhale bring it down.

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Curl the toes under.

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Bring your right knee back

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underneath your right hip and

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then we're gonna peel
back up to Downward Facing Dog,

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lifting the hip
creases up high.

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Nice, inhale in here.

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And exhale, let something go.

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Slow and steady slide your
left foot now all the way up.

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Lower your right
knee down with care.

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Breathe.

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And then pull the
left hip crease back,

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flex your left toes 
towards your face.

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Slight, ever so slight,
bend in the left knee.

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And with breath,
inhale, flow forward.

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Exhale, send it back.

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Inhale, forward.

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Light on the fingertips,
best you can.

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Exhale, back.

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Inhale, forward.

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Exhale, back.

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Inhale, forward, turn your
left toes towards the left edge

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of your mat, 
right hand comes to the earth.

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Left fingertips reach
forward, up, around and back

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and we come to rest on the
outer edge of that back foot.

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Hips are drawing down.

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I'm pressing out of my right

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hand to take care
of that shoulder.

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A little Horizon Lunge 
warm up here.

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Inhale.

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Exhale, bring it
all the way back.

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Find your footing,

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press into the
top of that back foot,

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Crescent Lunge.

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Sweep the fingertips
forward and lift your heart up.

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And then exhale,
bring it all the way back down.

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Plant the palms.

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Come back to all fours.

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In all fours, walk the wrists
underneath the shoulders,

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knees directly
underneath the hips.

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Take your rib cage to the right,

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then bend the
elbows to drop it down.

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Smooth it towards the earth

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and then then to
the left and repeat.

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Moving in a
circle with the rib cage.

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Stretching
through the shoulders,

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pressing into the
tops of the feet.

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Reverse it.

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And then come back to center,

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drop the elbows
exactly where the hands were,

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walk the knees back,

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peel the hip creases up
towards the sky, Puppy Pose.

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Three to five breaths here.

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Make them long and smooth.

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Heart melts 
towards the earth here,

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forearms are parallel.

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Try to press into
the tops of your toes.

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Sending energy and awareness
through the whole body.

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Carve a line with
your nose slowly forward.

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Slide on into home.

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Come onto your belly.

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Sphinx Pose.

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Loop the shoulders back,

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find length in
the crown of the head.

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Nice long beautiful neck here

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as you press into your
palms and find that extension.

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Grace note here is
to hug the low ribs in.

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So we're not just
splaying out here with gravity,

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but we're finding that support

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in the spine that

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marriage of Sthira,

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the stability,

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and Sukha, the ease.

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Turn to look past
your right shoulder.

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Imagine someone,
maybe one of your angels,

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giving you a little kiss on
the left side of your neck.

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And then bring it
back through center.

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Press into the elbows,

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take your gaze past
your left shoulder.

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Maybe imagine a loved one

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giving you a little
smooch on the neck.

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And then bring
it back to center,

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interlace the fingertips here.

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Keep the elbows underneath
the shoulders and you're gonna

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practice hugging
the low ribs in here.

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Start by hugging the low ribs in
and then curl the toes under,

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lift the heels and
send it back, Forearm Plank.

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There's only one of these.

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Be kind to yourself here.

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Breathe, you got this.

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Breathe.

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Stick with it.
You got this.

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Navel draws in and up.

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Press away from your yoga mat.

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Lengthen through
the crown of the head.

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Use your breath.

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Welcome it.
Use your breath.

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You're here for five.

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Press into the pinkies.

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Four,

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three,

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two,

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one.

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Slow descend of
the hips to the earth.

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Nice!

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You're gonna come to rest in a

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fetal position on the
right side of your body,

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the right side.

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Oh, you can rest your
head in your right arm.

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Left hand can rest
wherever it feels good.

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Take a deep breath in.

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And a long breath out.

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Nice. You're not done yet,
but very nice, beautiful.

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Alright, from here you're
gonna stay on your right side.

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We're just gonna pop
up now to the right hand.

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Side lying position.

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Hips are in line
with the shoulders.

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We're gonna stack the knees and

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we're gonna stir
with the left knee.

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So you're gonna open,
take it around and close.

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Open, take it in a circle

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and close.

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And then reverse it.

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Breathe, soften
the skin of the face.

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Now check in with your abs here.

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Hug the low ribs in.

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00:13:17,280 --> 00:13:20,842
Find that support, the spine.

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00:13:24,400 --> 00:13:26,880
Nice. Then we're gonna
send the legs out long,

264
00:13:26,880 --> 00:13:29,160
point the toes,
you're gonna roll through to

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00:13:29,160 --> 00:13:32,720
center and take
it to the other side.

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00:13:32,720 --> 00:13:37,160
So you're gonna be on
your left arm this time.

267
00:13:37,160 --> 00:13:38,880
Hips are stacked.

268
00:13:38,880 --> 00:13:41,040
I'm just flipping around to
face camera but you can allow

269
00:13:41,040 --> 00:13:43,760
the sound of my voice to
guide you and same thing.

270
00:13:43,760 --> 00:13:47,280
We're gonna stir with that
right knee and we're gonna try

271
00:13:47,280 --> 00:13:50,746
to stay connected to
the low abs the whole time.

272
00:13:51,840 --> 00:13:55,797
Nice slow circles one way.

273
00:13:57,840 --> 00:13:59,938
And then reverse it.

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00:14:08,480 --> 00:14:13,102
Nice, then send both legs out
long come back to your belly.

275
00:14:14,320 --> 00:14:16,040
Salabhasan.

276
00:14:16,040 --> 00:14:17,520
Press into the pubic bone,

277
00:14:17,520 --> 00:14:18,800
press into the
tops of the feet,

278
00:14:18,800 --> 00:14:22,440
send your fingertips
out towards your toes.

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00:14:22,440 --> 00:14:23,360
Inhale in,

280
00:14:23,360 --> 00:14:25,800
exhale, lift the head,
the neck, the shoulders,

281
00:14:25,800 --> 00:14:28,080
baby Cobra.
Inhale in again, feel the

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00:14:28,080 --> 00:14:30,720
expansion through all
four sides of the torso.

283
00:14:30,720 --> 00:14:33,720
And then exhale, send the
fingertips up and back,

284
00:14:33,720 --> 00:14:35,480
maybe lift the toes here.

285
00:14:35,480 --> 00:14:37,800
Draw the
shoulder blades together,

286
00:14:37,800 --> 00:14:39,120
neck nice and long.

287
00:14:39,120 --> 00:14:40,662
Breathe.

288
00:14:47,520 --> 00:14:49,800
One more breath in
this spinal extension,

289
00:14:49,800 --> 00:14:51,040
hug those low ribs in.

290
00:14:51,040 --> 00:14:53,560
Grace note, grace note.

291
00:14:53,560 --> 00:14:55,960
Nice and then slowly release.

292
00:14:55,960 --> 00:14:59,107
Elbows come back, Sphinx Pose.

293
00:15:00,800 --> 00:15:03,520
And then walk the right
elbow in towards the center,

294
00:15:03,520 --> 00:15:06,920
look past your left
shoulder at your left toes.

295
00:15:06,920 --> 00:15:09,800
We're gonna bend the left knee,
we might reach around and

296
00:15:09,800 --> 00:15:13,040
grab the left heel
or the left shin

297
00:15:13,040 --> 00:15:14,710
or the top of the foot.

298
00:15:14,710 --> 00:15:17,606
A little quad stretch here,
breathe.

299
00:15:18,840 --> 00:15:23,080
And then slowly release that,
be sweet.

300
00:15:23,080 --> 00:15:24,520
Left elbow replaces the right

301
00:15:24,520 --> 00:15:28,680
and we take a look
past the right shoulder.

302
00:15:28,680 --> 00:15:32,120
And maybe we bend 
that knee, look back.

303
00:15:32,120 --> 00:15:35,524
Maybe we find a bind, maybe not.

304
00:15:41,525 --> 00:15:44,680
And wherever you are,
let's release it.

305
00:15:44,680 --> 00:15:48,160
Shift our weight to 
the left side of our mat

306
00:15:48,160 --> 00:15:52,617
and slowly flip 
on to our back side.

307
00:15:57,680 --> 00:15:58,760
Great, bend your knees,

308
00:15:58,760 --> 00:16:00,640
bring the soles of
the feet to the mat.

309
00:16:00,640 --> 00:16:02,120
Press into the palms.

310
00:16:02,120 --> 00:16:05,040
Slow and very
sweetly lift your tailbone,

311
00:16:05,040 --> 00:16:06,160
shins forward,

312
00:16:06,160 --> 00:16:11,520
hip points rise
up for a low Bridge.

313
00:16:11,520 --> 00:16:12,680
Inhale in here.

314
00:16:12,680 --> 00:16:14,705
Exhale to stay.

315
00:16:16,440 --> 00:16:18,471
Inhale in again.

316
00:16:19,760 --> 00:16:20,960
And on the exhale,

317
00:16:20,960 --> 00:16:24,480
so slow,
soften through the chest,

318
00:16:24,480 --> 00:16:27,840
the collarbones,
relax one vertebra at a time,

319
00:16:27,840 --> 00:16:32,160
we lower down so, so slow.

320
00:16:32,160 --> 00:16:34,478
Kind and gentle.

321
00:16:35,760 --> 00:16:38,000
When you land hug the
right knee into the chest,

322
00:16:38,000 --> 00:16:39,800
send the left leg out long.

323
00:16:39,800 --> 00:16:42,440
Breathe in.

324
00:16:42,440 --> 00:16:45,384
Breathe out,
take it over towards

325
00:16:45,384 --> 00:16:48,562
the left side into a twist.

326
00:16:49,720 --> 00:16:51,520
Right shoulder anchors down

327
00:16:51,520 --> 00:16:54,520
onto the earth and you
can close your eyes here and

328
00:16:54,520 --> 00:16:58,480
soften through the
fingertips and the toes.

329
00:17:00,840 --> 00:17:04,241
Breathe deeply into your belly.

330
00:17:10,520 --> 00:17:13,520
And then we'll
melt it back to center.

331
00:17:13,520 --> 00:17:16,605
Hug the left knee up
in towards the heart.

332
00:17:18,600 --> 00:17:21,080
Extend the right leg.

333
00:17:21,080 --> 00:17:23,240
Breathe in.

334
00:17:23,240 --> 00:17:25,080
Breathe out.

335
00:17:25,080 --> 00:17:28,220
And exhale, bring it
over into your twist.

336
00:17:28,220 --> 00:17:32,280
Anchor the left shoulder down,
left elbow down.

337
00:17:32,280 --> 00:17:35,530
Soften through the
fingertips and toes.

338
00:17:37,480 --> 00:17:40,120
And you got to bring the breath,

339
00:17:40,120 --> 00:17:43,040
so bring a beautiful deep,

340
00:17:43,040 --> 00:17:46,590
full belly breath here.

341
00:17:54,400 --> 00:17:57,200
Then slowly melt
it back to center.

342
00:17:57,200 --> 00:17:59,556
Extend the legs out long.

343
00:18:02,200 --> 00:18:05,040
Bring the hands to your belly,
and again,

344
00:18:05,040 --> 00:18:09,479
let's breathe in together
a big full belly breath.

345
00:18:11,320 --> 00:18:14,399
And exhale release.

346
00:18:16,800 --> 00:18:19,520
And two more just like
that to close the practice.

347
00:18:19,520 --> 00:18:21,480
Inhale in.

348
00:18:21,480 --> 00:18:25,605
Lots of love and kindness.

349
00:18:27,640 --> 00:18:29,989
And exhale.

350
00:18:33,500 --> 00:18:35,432
Inhale.

351
00:18:38,280 --> 00:18:40,593
And exhale.

352
00:18:41,880 --> 00:18:46,440
May the rest of your day be
filled with opportunities for

353
00:18:46,440 --> 00:18:49,750
you to bring more lovingkindness

354
00:18:49,750 --> 00:18:51,920
to your movement,
to your gestures,

355
00:18:51,920 --> 00:18:54,600
to your breath and
to your interactions.

356
00:18:54,600 --> 00:18:58,000
Let's bring the palms together,
thumbs up to the third eye.

357
00:18:58,000 --> 00:18:59,440
Way to show up.

358
00:18:59,440 --> 00:19:02,600
I know it's hard to keep showin'
up and you're doin' great.

359
00:19:02,600 --> 00:19:05,000
Thank you for being here.

360
00:19:05,000 --> 00:19:07,040
Take good care.

361
00:19:07,040 --> 00:19:08,679
Namaste.

362
00:19:09,580 --> 00:19:14,340
(upbeat rhythmic music)