- Hello, my sweet friends.

Welcome back to Flow,
your 30 Day Yoga Journey.

It's Day 16,

Sweet 16 and today

we sprinkle 
on a little kindness.

Let's get started.

(light rhythmic music)

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

To start 
interlace your fingertips

bring them underneath 
your chiny-chin-chin.

Dive right in today,
inhale, lift the elbows.

Sit up really tall,
get long in the belly.

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

and then exhale
round through the spine.

Elbows come
together chin to chest.

You come into a
little Prayer Pose here.

Repeat.

Inhale, knuckles
come underneath the chin.

We lift the chiny-chin-chin.

We lift the elbows,
we find a spinal extension,

draw your belly in.

Exhale, round it in Prayer.

One more time,
inhale, extend and lift.

Then exhale, pause with
the chin to the chest,

hands in prayer.

Can say a little
prayer if you'd like.

You can relax your shoulders.

This session is 
a little unwinding

and an opportunity

to reinstate Lovingkindness.

Mhmmm. It's about 
this point on the

journey where we
start to veer off,

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

beautiful loving, kind
reminder why you're here.

Maybe remembering
why you started.

And knowing,
believing that this time is

valuable and you are worth it.

How about it?

Lift the head over the heart,

heart over the chest,

bring the fingertips 
gently to your side.

Inhale lots of love in.

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

Left hand comes to the earth.

Inhale, reach the
right arm all the way up.

Big breath, big stretch here.

Heavy in the hips.

And then come all the way

through center and
take it to the other side.

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

Hi-ya.

(chuckles)

Inhale come back to center.

Exhale, relax the shoulders.

Benji, you're so sweet.

Come forward on to all fours.

Knees go as wide as the mat.

Hips go back,
Extended Child's Pose,

melt the heart back.

Reach the fingertips forward.

Inhale in.

Exhale, hips get really heavy.

Pull the hip creases back.

Inhale in again.

Actively pull the
hip creases back.

Nice then slowly draw your

center back up, walk the
knees underneath the hips,

curl the toes under 
and walk the hands back

so now we're 
in our Froggy Squat.

Breathe.

And then slow and steady draw

your navel up
towards your spine.

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

Inhale in here.

Exhale.

(laughs) Inhale in again.

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

Inhale in again.

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

Always think of
this is my mermaid tail.

Release your tail down.

That means press the tops of

feet back into
the earth and inhale,

rise up, nice low Cobra.

Great, release that.

Press back up to all fours,

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

Downward Facing Dog.

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

Press into both palms evenly.

Draw your navel in and up and

then slowly turn to look
underneath your left shoulder.

And then slow and steady switch,

bring the left knee
bent towards center.

Press into both palms evenly so

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

look underneath
your right shoulder.

And then slowly
drop your left heel.

Inhale, bend the knees.

And then exhale, drop the heels.

Inhale, bend the
knees generously.

Exhale, drop the heels.
One more time.

Inhale, bend the
knees generously.

Exhale, drop the heels.

Slide your right
toes all the way up,

lower your 
left knee to the ground.

So nice low lunge here.

Breathe.

Breathe.

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

inhale, look forward.

And we're just
gonna go back and forth.

Gonna go forward,
nice low lunge.

Breathe in.

Exhale pull hip crease back,
breathe out.

Inhale, forward, breathe in.

Exhale, back, breathe out.

Inhale, forward, breathe in.

You're gonna turn the right toes

towards the
right edge of the mat,

curl the left toes under

but you're gonna keep
the left knee down.

Bye, buddy!

Right fingertips are
gonna slowly go up and over,

Horizon Lunge.

You're gonna take 
the right fingertips

back and
we're breathing here.

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

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

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

outer edge of your left foot.

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

Press into the
top of your back foot.

Sweep the fingertips forward.

Inhale, rise up.

Exhale bring it down.

Curl the toes under.

Bring your right knee back

underneath your right hip and

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

lifting the hip
creases up high.

Nice, inhale in here.

And exhale, let something go.

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

Lower your right
knee down with care.

Breathe.

And then pull the
left hip crease back,

flex your left toes 
towards your face.

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

And with breath,
inhale, flow forward.

Exhale, send it back.

Inhale, forward.

Light on the fingertips,
best you can.

Exhale, back.

Inhale, forward.

Exhale, back.

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

of your mat, 
right hand comes to the earth.

Left fingertips reach
forward, up, around and back

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

Hips are drawing down.

I'm pressing out of my right

hand to take care
of that shoulder.

A little Horizon Lunge 
warm up here.

Inhale.

Exhale, bring it
all the way back.

Find your footing,

press into the
top of that back foot,

Crescent Lunge.

Sweep the fingertips
forward and lift your heart up.

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

Plant the palms.

Come back to all fours.

In all fours, walk the wrists
underneath the shoulders,

knees directly
underneath the hips.

Take your rib cage to the right,

then bend the
elbows to drop it down.

Smooth it towards the earth

and then then to
the left and repeat.

Moving in a
circle with the rib cage.

Stretching
through the shoulders,

pressing into the
tops of the feet.

Reverse it.

And then come back to center,

drop the elbows
exactly where the hands were,

walk the knees back,

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

Three to five breaths here.

Make them long and smooth.

Heart melts 
towards the earth here,

forearms are parallel.

Try to press into
the tops of your toes.

Sending energy and awareness
through the whole body.

Carve a line with
your nose slowly forward.

Slide on into home.

Come onto your belly.

Sphinx Pose.

Loop the shoulders back,

find length in
the crown of the head.

Nice long beautiful neck here

as you press into your
palms and find that extension.

Grace note here is
to hug the low ribs in.

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

but we're finding that support

in the spine that

marriage of Sthira,

the stability,

and Sukha, the ease.

Turn to look past
your right shoulder.

Imagine someone,
maybe one of your angels,

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

And then bring it
back through center.

Press into the elbows,

take your gaze past
your left shoulder.

Maybe imagine a loved one

giving you a little
smooch on the neck.

And then bring
it back to center,

interlace the fingertips here.

Keep the elbows underneath
the shoulders and you're gonna

practice hugging
the low ribs in here.

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

lift the heels and
send it back, Forearm Plank.

There's only one of these.

Be kind to yourself here.

Breathe, you got this.

Breathe.

Stick with it.
You got this.

Navel draws in and up.

Press away from your yoga mat.

Lengthen through
the crown of the head.

Use your breath.

Welcome it.
Use your breath.

You're here for five.

Press into the pinkies.

Four,

three,

two,

one.

Slow descend of
the hips to the earth.

Nice!

You're gonna come to rest in a

fetal position on the
right side of your body,

the right side.

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

Left hand can rest
wherever it feels good.

Take a deep breath in.

And a long breath out.

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

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

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

Side lying position.

Hips are in line
with the shoulders.

We're gonna stack the knees and

we're gonna stir
with the left knee.

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

Open, take it in a circle

and close.

And then reverse it.

Breathe, soften
the skin of the face.

Now check in with your abs here.

Hug the low ribs in.

Find that support, the spine.

Nice. Then we're gonna
send the legs out long,

point the toes,
you're gonna roll through to

center and take
it to the other side.

So you're gonna be on
your left arm this time.

Hips are stacked.

I'm just flipping around to
face camera but you can allow

the sound of my voice to
guide you and same thing.

We're gonna stir with that
right knee and we're gonna try

to stay connected to
the low abs the whole time.

Nice slow circles one way.

And then reverse it.

Nice, then send both legs out
long come back to your belly.

Salabhasan.

Press into the pubic bone,

press into the
tops of the feet,

send your fingertips
out towards your toes.

Inhale in,

exhale, lift the head,
the neck, the shoulders,

baby Cobra.
Inhale in again, feel the

expansion through all
four sides of the torso.

And then exhale, send the
fingertips up and back,

maybe lift the toes here.

Draw the
shoulder blades together,

neck nice and long.

Breathe.

One more breath in
this spinal extension,

hug those low ribs in.

Grace note, grace note.

Nice and then slowly release.

Elbows come back, Sphinx Pose.

And then walk the right
elbow in towards the center,

look past your left
shoulder at your left toes.

We're gonna bend the left knee,
we might reach around and

grab the left heel
or the left shin

or the top of the foot.

A little quad stretch here,
breathe.

And then slowly release that,
be sweet.

Left elbow replaces the right

and we take a look
past the right shoulder.

And maybe we bend 
that knee, look back.

Maybe we find a bind, maybe not.

And wherever you are,
let's release it.

Shift our weight to 
the left side of our mat

and slowly flip 
on to our back side.

Great, bend your knees,

bring the soles of
the feet to the mat.

Press into the palms.

Slow and very
sweetly lift your tailbone,

shins forward,

hip points rise
up for a low Bridge.

Inhale in here.

Exhale to stay.

Inhale in again.

And on the exhale,

so slow,
soften through the chest,

the collarbones,
relax one vertebra at a time,

we lower down so, so slow.

Kind and gentle.

When you land hug the
right knee into the chest,

send the left leg out long.

Breathe in.

Breathe out,
take it over towards

the left side into a twist.

Right shoulder anchors down

onto the earth and you
can close your eyes here and

soften through the
fingertips and the toes.

Breathe deeply into your belly.

And then we'll
melt it back to center.

Hug the left knee up
in towards the heart.

Extend the right leg.

Breathe in.

Breathe out.

And exhale, bring it
over into your twist.

Anchor the left shoulder down,
left elbow down.

Soften through the
fingertips and toes.

And you got to bring the breath,

so bring a beautiful deep,

full belly breath here.

Then slowly melt
it back to center.

Extend the legs out long.

Bring the hands to your belly,
and again,

let's breathe in together
a big full belly breath.

And exhale release.

And two more just like
that to close the practice.

Inhale in.

Lots of love and kindness.

And exhale.

Inhale.

And exhale.

May the rest of your day be
filled with opportunities for

you to bring more lovingkindness

to your movement,
to your gestures,

to your breath and
to your interactions.

Let's bring the palms together,
thumbs up to the third eye.

Way to show up.

I know it's hard to keep showin'
up and you're doin' great.

Thank you for being here.

Take good care.

Namaste.

(upbeat rhythmic music)