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- Hello my sweetheart,
darling friends.

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Welcome back to Flow,
your 30 Day Yoga Journey.

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It's Day 17, Rinse.

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(mimicks dream sequence)

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(light rhythmic music)

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Okay, come on
down to the ground.

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Benji's here to meet
you and greet you as am I.

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Sit up nice and tall.

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Take a deep breath in.

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Take your time here.
Just get settled.

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As you're ready, close
your eyes or soften your gaze.

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Relax the shoulders and start

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to lift and lengthen up

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through the crown of the head.

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We're starting to get into the

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phase of this journey
where we really remember,

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reconsider the spine.

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Think of it as a
energetic highway.

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Say what?

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Take a deep breath in.

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And exhale, slow and steady

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we're gonna start some soft,
easy movement left to right.

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So almost like you're swaying.

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Not almost like
you're swaying, sorry.

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Almost like you're a branch
(laughs) swaying in the wind.

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Left to right.

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And just notice,
do you feel a little stiff?

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Do you feel a little tight?

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Is the side body sore?

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And the next time
you're over to the right,

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allow the 
right hand to come down

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and the left arm
to reach up and over.

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We've been here before.

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So just a different

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how of entry,

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a different way of entry.
A different how.

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Remembering how
we move matters here.

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Slowly sway it
up through center.

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Take it to the other side.

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And repeat back and forth in
your own time with your breath.

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Smoothing out
the hard edges here.

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Staying heavy in the hips.

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And then come up to center.

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Head over heart,
heart over pelvis.

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Inhale, lift and lengthen.

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Lift the chest, lift the crown.

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Exhale, left hand
to the right knee,

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right fingertips behind.

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Try to keep the
length in the spine.

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Be disciplined about that as
you slowly move into a twist.

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Inhale to lift and lengthen.

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Exhale to stabilize the twist.

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Draw the navel in and up.

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Again, inhale to
lift and lengthen.

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Exhale, hug the low ribs in.

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Slowly release.

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Come back to center, same thing.

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Really tall in the spine.

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Inhale, exhale to twist.

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Try to maintain that lift,
that integrity.

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And you can see I'm sitting
up on a little blankey today,

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you might take a moment to
pause and sit up on something

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too if you're struggling to
find that length in the spine.

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Using your breath here.

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Nice, then slowly release.

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Let's come
forward onto all fours.

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Pardon me, sweetheart.

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(Benji groans)
Oh, I'm sorry.

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Excuse me, let's come
forward onto all fours.

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Pardon me, mi amor.

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Cat-Cow.

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Press into the tops of the feet,
spread the fingertips. (laughs)

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Oh, drop the belly,
open your heart, look forward.

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Exhale, round through,
chin to chest.

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Navel draws up.

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Inhale, drop the belly,
open the chest.

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Exhale, round through.

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Now continue with the
sound of your breath.

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See if you can bring a
little texture to your breath.

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Maybe bringing that
Ujjayi breath back.

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Finding a little audible

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breath in any way you can.

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Maybe closing the 
eyes and imagining

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your spinal cord here.

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Finding a little more
articulation through these

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movements as we continue to
show up and practice together.

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Cool, then inhale, 
Tabletop Position.

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Spread the fingertips wide.

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You're gonna kick
just the right leg out,

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just the right leg.

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Inhale in here.

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Exhale, cross the right knee

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over towards the left elbow.

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That's it.
Inhale, extend back out.

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Press into both palms evenly.

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Level the hips.
Draw the low abs in.

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Exhale, right knee 
to left elbow.

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Now as that right knee 
comes up and in,

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gather your abdominal wall
all the way up towards the spine.

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Inhale to extend.

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Exhale to contract
in the abs, squeeze.

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Inhale, extend.

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Pay attention to
your foundation here.

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Exhale, squeeze.

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And then we'll release.

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Drop the elbows
where the hands are

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and walk the knees
back for Puppy's Pose.

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Open your heart,
melt it to the ground.

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Soften the skin of the forehead.

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Relax your jaw.

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Big breath here,
big stretch as you lift the

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hip points up towards
the sky a little more.

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And then exhale,
bring it back to Tabletop.

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Set yourself up for greatness.

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And when you're ready,
we'll inhale,

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send the left leg out.

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Hi, buddy.

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Exhale, left knee over
towards the right elbow.

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Squeeze and lift.

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Inhale to extend.

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Exhale, squeeze and lift.

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So try to move slowly here so

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you can really maintain
that length in the spine.

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But also you kind of defy

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gravity here by drawing
the abs up on the exhale.

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I find this so much more

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effective than a
million crunches.

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(chuckles)

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This type of work.

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Inhale to extend.

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You can use this connection of

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the top of the
right foot for stability.

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And best you can,
try to keep the neck long and

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your weight distributed
through both palms evenly.

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Excellent.

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One more squeeze.

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And then we'll
release Puppy's Pose.

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Drop the elbows,
walk the knees back.

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Breathe in.

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Breathe out.

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Mmm, my mat smells
like a homemade mat spray.

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It's the little things.

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Breathe in.

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Breathe out.

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Nice.

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Curl the toes under.

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Walk the hands all
the way up and back.

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Come into your little squat.

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I actually have my homemade mat
spray recipe available for you.

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Just search for it.
It's available.

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It's pretty simple.

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Breathe.

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Maybe we start to come a
little bit lighter on the fingertips.

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And then as we're ready,

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walk the hands all the
way out to your Plank Pose.

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Stretch the heels back.

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Draw the abs up and in.

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Press up through
the upper back body,

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lengthen through
the crown of the head.

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Deep breath in.

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Long breath out.
Navel draws up.

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Inhale in.

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Exhale, hips up high and back,
Downward Facing Dog.

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Bend your knees.

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Take some long,
smooth, textured breaths here.

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Listen to the sound.

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Getting long through all four
sides of the torso here as you

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peel the hip creases up
towards the sky and stay

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rooted through your
knuckles and your fingerprints.

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Turn your head to one side.

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Smell your armpit.

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Life's too short.

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Turn your head
to the other side.

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Smell your other armpit.

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(chuckles)

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And then let's walk it all the 
way up to the top of the mat.

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We'll meet there,
feet hip width apart.

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Hi, Benji, I love you.

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That's a good spot for you.

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Shake the head a little, yes.

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A little no.

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Interlace the fingertips behind
the thighs or behind the calves.

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Inhale in.

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Exhale, bend your knees, 
bend your elbows.

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Draw your chin to your chest.

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Release the bind.

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As you're ready,

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bend your knees generously to

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support the low back and
let's roll it up to Mountain.

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Maybe your fingertips trace
the fronts of your legs here.

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We ground through the feet,
stack up through the spine.

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And we rise up into our best

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and most beautiful
Mountain Pose today.

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Lengthen through the crown.

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Close your eyes and
embody this posture.

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Drawing the
shoulder blades together.

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Finding that lift in the heart.

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Take a deep breath in.

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Long breath out.

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On your next inhale,
reach for the sky.

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Exhale, bend the knees, float
the fingertips all the way down.

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Slide the hands as you inhale,

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past the shins,
past the knees,

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all the way to the
tops of the thighs.

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Loop the shoulders,

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pull the elbows back
and find your halfway lift.

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Stay here for a breath as you
pull the hip creases back and

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think about creating maybe
like a number seven shape here.

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Good, inhale in.

210
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Exhale, let that go.

211
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Bend the knees.

212
00:11:38,400 --> 00:11:42,400
Step one foot back
then the other, Plank Pose.

213
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Inhale in to look forward,
shift forward.

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Exhale to slowly
lower to the belly.

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00:11:48,360 --> 00:11:50,840
Inhale, press into
the tops of the feet.

216
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Slowly lift up Cobra,
big breath.

217
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Exhale, soften and
release it all the way down.

218
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Curl the toes,
press up to all fours or Plank.

219
00:12:03,440 --> 00:12:04,960
Inhale in here.

220
00:12:04,960 --> 00:12:08,037
Exhale, Downward Facing Dog.

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Breathe in.

222
00:12:13,160 --> 00:12:14,814
Breathe out.

223
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Inhale, slide your
right leg up high.

224
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Exhale, right knee to
left elbow, shift it forward.

225
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Keep your upper body in Plank.

226
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Inhale to kick it up.

227
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Exhale, navel draws in.

228
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Slowly shifting forward.

229
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Inhale to kick it up.

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Exhale.

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Continue, now we know we can

232
00:12:42,040 --> 00:12:46,550
always do this on our
knees just as we warmed up with.

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Otherwise, we're shifting

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back and forth on the left foot.

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Next time you're
in Three-Legged Dog,

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slowly lower
the right foot down.

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Navel draws all the way up.

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00:13:04,560 --> 00:13:08,680
Imagine you're going up and over
a hurdle back to Plank Pose.

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00:13:08,680 --> 00:13:11,120
Slowly lower to the belly.

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Inhale, slowly rise up to Cobra.

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Big breath here.

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Exhale, slow cascading down.

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Inhale, press up to
all fours or Plank.

244
00:13:24,760 --> 00:13:27,920
Exhale, 
Downward Facing Dog, nice.

245
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Take a deep breath in.

246
00:13:30,200 --> 00:13:32,664
And a long breath out.

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Inhale, slide the
left leg up high.

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Here we go.

249
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Little conditioning here.

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Exhale, left knee 
to right elbow.

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You got this.

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With your breath, inhale,

253
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anchor down
through the right heel.

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Exhale, shift it forward.

255
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Inhale, kick it up.

256
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Exhale, shift it forward.

257
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Twist.

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Inhale.

259
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Exhale.

260
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Moving with your breath.

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The next time
your left leg is lifted,

262
00:14:14,800 --> 00:14:16,520
take a deep breath in.

263
00:14:16,520 --> 00:14:20,240
And exhale, slowly lower
both feet now to the mat.

264
00:14:20,240 --> 00:14:22,200
Downward Dog,
stay here if you can.

265
00:14:22,200 --> 00:14:23,996
One more breath.

266
00:14:25,160 --> 00:14:27,400
And exhale, bend the knees.

267
00:14:27,400 --> 00:14:29,040
Walk the hands all the way back.

268
00:14:29,040 --> 00:14:31,584
We're coming
into that low squat.

269
00:14:32,840 --> 00:14:37,030
Nice, right fingertips stay
on the earth or on a block.

270
00:14:38,200 --> 00:14:41,040
Left fingertips open like a

271
00:14:41,040 --> 00:14:45,440
beautiful wing all the
way up towards the sky here.

272
00:14:45,440 --> 00:14:48,520
Open up through 
your left chest, left pec.

273
00:14:48,520 --> 00:14:51,800
Wiggle the left fingertips.

274
00:14:51,800 --> 00:14:53,440
And then bring
it down and switch.

275
00:14:53,440 --> 00:14:56,720
Left fingertips come
to the mat or a block.

276
00:14:56,720 --> 00:15:01,400
Right fingertips open
up slowly on an inhale.

277
00:15:01,400 --> 00:15:03,520
We're stretching
through the feet here.

278
00:15:03,520 --> 00:15:05,880
If you want to
drop the heels, you can.

279
00:15:05,880 --> 00:15:08,127
Lengthen through the crown.

280
00:15:09,520 --> 00:15:11,640
Wiggle the right fingertips.

281
00:15:11,640 --> 00:15:14,270
And (chuckles) 
when you're ready,

282
00:15:14,270 --> 00:15:17,320
slowly bring it 
back down to your mat.

283
00:15:17,320 --> 00:15:21,840
From here, slowly drop your
heels and come to a standing

284
00:15:21,840 --> 00:15:26,120
Forward Fold at
the back of the mat.

285
00:15:26,120 --> 00:15:28,920
Inhale, slide the hands
past the tops of the feet,

286
00:15:28,920 --> 00:15:30,680
the shins, the kneecaps lift.

287
00:15:30,680 --> 00:15:31,880
As you do so,

288
00:15:31,880 --> 00:15:35,800
palms to the thighs as we
find that figure seven here.

289
00:15:35,800 --> 00:15:40,520
Lift and lengthen through 
the crown, lift the chest.

290
00:15:40,520 --> 00:15:42,560
And then exhale,
release everything.

291
00:15:42,560 --> 00:15:43,480
Root to rise here.

292
00:15:43,480 --> 00:15:45,840
So root through the feet,
bend the knees.

293
00:15:45,840 --> 00:15:48,400
Protect the low back as
you spread the fingertips.

294
00:15:48,400 --> 00:15:50,720
Strong legs,
we rise all the way up.

295
00:15:50,720 --> 00:15:53,280
Reach for the sky.

296
00:15:53,280 --> 00:15:55,520
And this time,
palms come together and

297
00:15:55,520 --> 00:15:59,087
slide to the heart space
as you breathe out.

298
00:16:00,200 --> 00:16:01,680
Inhale in deeply here.

299
00:16:01,680 --> 00:16:03,614
Just notice how you feel.

300
00:16:04,630 --> 00:16:07,680
Exhale completely.

301
00:16:07,680 --> 00:16:11,840
Now, without looking down,
best you can, we're gonna walk

302
00:16:11,840 --> 00:16:15,360
to the center of the mat
because you know it's there.

303
00:16:15,360 --> 00:16:20,240
You can put your eyeballs
on the soles of your feet here.

304
00:16:20,240 --> 00:16:25,080
See feelingly and
walk your feet out wide.

305
00:16:25,080 --> 00:16:27,480
Alright, feet are parallel here.

306
00:16:27,480 --> 00:16:29,320
Standing in a nice
wide-legged position.

307
00:16:29,320 --> 00:16:31,760
We're gonna inhale,
send the fingertips out.

308
00:16:31,760 --> 00:16:33,960
So you're in Star Pose.

309
00:16:33,960 --> 00:16:36,080
Take a deep breath in.

310
00:16:36,080 --> 00:16:39,391
As you exhale, draw the
shoulder blades together.

311
00:16:40,600 --> 00:16:42,720
Good, inhale in again.

312
00:16:42,720 --> 00:16:44,640
Exhale, bend both knees.

313
00:16:44,640 --> 00:16:46,340
You're gonna 
take your right hand

314
00:16:46,340 --> 00:16:49,160
all the way down
towards your left knee,

315
00:16:49,160 --> 00:16:52,960
left shin, or left toes,
or maybe a block.

316
00:16:52,960 --> 00:16:55,720
Good, inhale, rise back up.

317
00:16:55,720 --> 00:16:57,880
Strong Star Pose.

318
00:16:57,880 --> 00:17:00,000
And exhale, with bent knees,

319
00:17:00,000 --> 00:17:04,360
just a soft bend over
to the other side, twist.

320
00:17:04,360 --> 00:17:05,560
Now repeat the pattern.

321
00:17:05,560 --> 00:17:08,520
Inhale, open, take up space.

322
00:17:08,520 --> 00:17:13,800
Exhale, navel draws in for
stability as we twist and reach.

323
00:17:13,800 --> 00:17:16,640
Inhale to center.

324
00:17:16,640 --> 00:17:19,596
Exhale, twist and reach.

325
00:17:29,080 --> 00:17:32,243
Find that textured breath.

326
00:17:36,880 --> 00:17:40,807
Stay grounded through all
four corners of the feet.

327
00:17:43,270 --> 00:17:45,524
Even it out.

328
00:17:47,200 --> 00:17:49,640
And the next time
you're in Star Pose,

329
00:17:49,640 --> 00:17:52,080
inhale in,
spread the fingertips.

330
00:17:52,080 --> 00:17:53,840
Exhale, press the palms down as

331
00:17:53,840 --> 00:17:55,760
if you were
pressing into hot air.

332
00:17:55,760 --> 00:17:59,800
Interlace the
fingertips behind your back.

333
00:17:59,800 --> 00:18:01,560
Draw the
shoulder blades together.

334
00:18:01,560 --> 00:18:03,320
Once again, maybe you walk the

335
00:18:03,320 --> 00:18:06,840
feet back a little bit on your 
mat so you have some space for

336
00:18:06,840 --> 00:18:10,320
a standing
wide-legged Forward Fold.

337
00:18:10,320 --> 00:18:12,200
Say that five times fast.

338
00:18:12,200 --> 00:18:15,040
Here we go, inhale in,
grounded through the feet.

339
00:18:15,040 --> 00:18:18,200
Slow and steady,
we lead with the heart space.

340
00:18:18,200 --> 00:18:20,280
Come to flat back position.

341
00:18:20,280 --> 00:18:25,000
Then soft bend in the knees
as we continue the journey down.

342
00:18:25,000 --> 00:18:27,920
Your choice,
you can hold the bind here,

343
00:18:27,920 --> 00:18:31,200
excuse me,
or release the bind,

344
00:18:31,200 --> 00:18:33,740
maybe bring the 
hands to the mat

345
00:18:33,740 --> 00:18:38,726
or to your blocks or
just something supportive.

346
00:18:40,320 --> 00:18:45,120
Even a little rolled up
blanket here can be nice.

347
00:18:45,120 --> 00:18:47,440
If you've been playing
in this posture for a bit,

348
00:18:47,440 --> 00:18:49,160
you might work to draw the

349
00:18:49,160 --> 00:18:51,720
hands back in line with
the arches of the feet.

350
00:18:51,720 --> 00:18:56,000
Keep the elbows
square and slow and steady,

351
00:18:56,000 --> 00:18:58,798
maybe crown of the
head comes to the earth.

352
00:19:00,240 --> 00:19:02,880
Breathe wherever you are today.

353
00:19:02,880 --> 00:19:05,979
Meet it and greet
it with a kindness.

354
00:19:07,320 --> 00:19:12,084
Nice full cycles of breath.

355
00:19:18,120 --> 00:19:22,720
To come out of the posture,
your version, slow and steady.

356
00:19:22,720 --> 00:19:25,880
Inhale in, find that length
in the crown of the head,

357
00:19:25,880 --> 00:19:30,160
bring the hands to the waistline
and use that sharp exhale,

358
00:19:30,160 --> 00:19:31,880
that contraction
of the navel in,

359
00:19:31,880 --> 00:19:33,600
to slowly rise back up.

360
00:19:33,600 --> 00:19:38,471
So we're coming up all the
way from the center of the body.

361
00:19:39,680 --> 00:19:41,680
Notice how you feel?

362
00:19:41,680 --> 00:19:43,600
Without looking down,
bring your feet together.

363
00:19:43,600 --> 00:19:45,840
You can walk them together,
you can dance them together,

364
00:19:45,840 --> 00:19:48,596
you can hop them together.

365
00:19:51,520 --> 00:19:54,097
Mountain Pose.

366
00:19:55,960 --> 00:19:58,240
If you can,
close your eyes here

367
00:19:58,240 --> 00:20:01,063
or look down
gently past your nose.

368
00:20:02,162 --> 00:20:06,520
And just take a moment
to notice how you feel.

369
00:20:14,240 --> 00:20:15,160
Beautiful.

370
00:20:15,160 --> 00:20:17,760
Inhale, reach for the sky.

371
00:20:17,760 --> 00:20:20,388
Exhale, Forward Fold.

372
00:20:21,880 --> 00:20:23,080
If you have a blanket,

373
00:20:23,080 --> 00:20:26,400
you might slide it
behind the heels here.

374
00:20:26,400 --> 00:20:28,553
Inhale, halfway lift.

375
00:20:29,680 --> 00:20:33,560
Exhale, slow and steady,
turn the toes out left to right.

376
00:20:33,560 --> 00:20:35,840
Fingertips come to the earth

377
00:20:35,840 --> 00:20:39,160
and we're gonna come
down into our Yogi Squat.

378
00:20:39,160 --> 00:20:40,720
Now this time we're going to

379
00:20:40,720 --> 00:20:45,240
play with bringing the
palms together and pressing the

380
00:20:45,240 --> 00:20:50,040
outer edges of the arms
into the legs and maybe finding a

381
00:20:50,040 --> 00:20:52,400
little squeeze of
the legs into the arms.

382
00:20:52,400 --> 00:20:56,360
So you have an active
situation going on here.

383
00:20:56,360 --> 00:20:58,120
Breathe.

384
00:20:59,880 --> 00:21:03,588
Lift your chest,
lengthen through the crown.

385
00:21:04,760 --> 00:21:07,560
Nice. Now stay active,
just energy in the toes as you

386
00:21:07,560 --> 00:21:12,040
slowly release the hands
behind you and come to a seat.

387
00:21:12,040 --> 00:21:17,440
Move that blanket to the side
or maybe behind you for a pillow.

388
00:21:17,440 --> 00:21:22,200
Send the legs out long,
zip the legs up tight.

389
00:21:22,200 --> 00:21:26,280
Dundasana, find that length,
crown to tail.

390
00:21:26,280 --> 00:21:27,640
Inhale in here.

391
00:21:27,640 --> 00:21:32,080
Exhale, bend your right knee,
turn past your right shoulder.

392
00:21:32,080 --> 00:21:34,480
Left elbow can come to the left,

393
00:21:34,480 --> 00:21:37,658
excuse me, left elbow can
come to the right knee here.

394
00:21:39,120 --> 00:21:40,960
Keep it soft and easy and then

395
00:21:40,960 --> 00:21:44,243
slowly come back to center

396
00:21:44,243 --> 00:21:46,820
and take it to the other side.

397
00:21:50,240 --> 00:21:52,081
Breathe.

398
00:21:55,320 --> 00:21:56,760
Lovely.

399
00:21:56,760 --> 00:21:59,920
Kick both legs out,
inhale in, exhale,

400
00:21:59,920 --> 00:22:02,966
slowly come to
lie on your back.

401
00:22:04,360 --> 00:22:07,347
Extend the legs out long.

402
00:22:08,760 --> 00:22:11,328
Relax your shoulders.

403
00:22:12,640 --> 00:22:15,920
Take the deepest belly
breath you've taken all day,

404
00:22:15,920 --> 00:22:19,392
maybe all month, all year.

405
00:22:20,600 --> 00:22:24,916
And exhale, 
allow everything to soften.

406
00:22:27,120 --> 00:22:31,299
Now let your
breath just be easy here.

407
00:22:35,680 --> 00:22:38,800
Give yourself permission just

408
00:22:38,800 --> 00:22:44,004
for about a moment to
do absolutely nothing.

409
00:22:59,600 --> 00:23:02,440
Beautiful.

410
00:23:02,440 --> 00:23:05,400
Slowly bring the
fingertips together,

411
00:23:05,400 --> 00:23:09,584
palms kiss,
thumbs to third eye.

412
00:23:11,040 --> 00:23:13,720
Start to wiggle the toes.

413
00:23:13,720 --> 00:23:17,160
Maybe move the
tongue around in the mouth.

414
00:23:17,160 --> 00:23:19,640
Great work, my darlings.

415
00:23:19,640 --> 00:23:21,920
Look forward to
seeing you tomorrow.

416
00:23:21,920 --> 00:23:24,040
Have a beautiful
rest of the day.

417
00:23:24,040 --> 00:23:26,731
Take a final breath in together.

418
00:23:28,160 --> 00:23:30,431
And out together.

419
00:23:32,240 --> 00:23:33,834
Namaste.

420
00:23:34,734 --> 00:23:39,615
(upbeat rhythmic music)