- Hello my sweetheart,
darling friends.

Welcome back to Flow,
your 30 Day Yoga Journey.

It's Day 17, Rinse.

(mimicks dream sequence)

(light rhythmic music)

Okay, come on
down to the ground.

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

Sit up nice and tall.

Take a deep breath in.

Take your time here.
Just get settled.

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

Relax the shoulders and start

to lift and lengthen up

through the crown of the head.

We're starting to get into the

phase of this journey
where we really remember,

reconsider the spine.

Think of it as a
energetic highway.

Say what?

Take a deep breath in.

And exhale, slow and steady

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

So almost like you're swaying.

Not almost like
you're swaying, sorry.

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

Left to right.

And just notice,
do you feel a little stiff?

Do you feel a little tight?

Is the side body sore?

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

allow the 
right hand to come down

and the left arm
to reach up and over.

We've been here before.

So just a different

how of entry,

a different way of entry.
A different how.

Remembering how
we move matters here.

Slowly sway it
up through center.

Take it to the other side.

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

Smoothing out
the hard edges here.

Staying heavy in the hips.

And then come up to center.

Head over heart,
heart over pelvis.

Inhale, lift and lengthen.

Lift the chest, lift the crown.

Exhale, left hand
to the right knee,

right fingertips behind.

Try to keep the
length in the spine.

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

Inhale to lift and lengthen.

Exhale to stabilize the twist.

Draw the navel in and up.

Again, inhale to
lift and lengthen.

Exhale, hug the low ribs in.

Slowly release.

Come back to center, same thing.

Really tall in the spine.

Inhale, exhale to twist.

Try to maintain that lift,
that integrity.

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

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

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

Using your breath here.

Nice, then slowly release.

Let's come
forward onto all fours.

Pardon me, sweetheart.

(Benji groans)
Oh, I'm sorry.

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

Pardon me, mi amor.

Cat-Cow.

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

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

Exhale, round through,
chin to chest.

Navel draws up.

Inhale, drop the belly,
open the chest.

Exhale, round through.

Now continue with the
sound of your breath.

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

Maybe bringing that
Ujjayi breath back.

Finding a little audible

breath in any way you can.

Maybe closing the 
eyes and imagining

your spinal cord here.

Finding a little more
articulation through these

movements as we continue to
show up and practice together.

Cool, then inhale, 
Tabletop Position.

Spread the fingertips wide.

You're gonna kick
just the right leg out,

just the right leg.

Inhale in here.

Exhale, cross the right knee

over towards the left elbow.

That's it.
Inhale, extend back out.

Press into both palms evenly.

Level the hips.
Draw the low abs in.

Exhale, right knee 
to left elbow.

Now as that right knee 
comes up and in,

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

Inhale to extend.

Exhale to contract
in the abs, squeeze.

Inhale, extend.

Pay attention to
your foundation here.

Exhale, squeeze.

And then we'll release.

Drop the elbows
where the hands are

and walk the knees
back for Puppy's Pose.

Open your heart,
melt it to the ground.

Soften the skin of the forehead.

Relax your jaw.

Big breath here,
big stretch as you lift the

hip points up towards
the sky a little more.

And then exhale,
bring it back to Tabletop.

Set yourself up for greatness.

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

send the left leg out.

Hi, buddy.

Exhale, left knee over
towards the right elbow.

Squeeze and lift.

Inhale to extend.

Exhale, squeeze and lift.

So try to move slowly here so

you can really maintain
that length in the spine.

But also you kind of defy

gravity here by drawing
the abs up on the exhale.

I find this so much more

effective than a
million crunches.

(chuckles)

This type of work.

Inhale to extend.

You can use this connection of

the top of the
right foot for stability.

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

your weight distributed
through both palms evenly.

Excellent.

One more squeeze.

And then we'll
release Puppy's Pose.

Drop the elbows,
walk the knees back.

Breathe in.

Breathe out.

Mmm, my mat smells
like a homemade mat spray.

It's the little things.

Breathe in.

Breathe out.

Nice.

Curl the toes under.

Walk the hands all
the way up and back.

Come into your little squat.

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

Just search for it.
It's available.

It's pretty simple.

Breathe.

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

And then as we're ready,

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

Stretch the heels back.

Draw the abs up and in.

Press up through
the upper back body,

lengthen through
the crown of the head.

Deep breath in.

Long breath out.
Navel draws up.

Inhale in.

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

Bend your knees.

Take some long,
smooth, textured breaths here.

Listen to the sound.

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

peel the hip creases up
towards the sky and stay

rooted through your
knuckles and your fingerprints.

Turn your head to one side.

Smell your armpit.

Life's too short.

Turn your head
to the other side.

Smell your other armpit.

(chuckles)

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

We'll meet there,
feet hip width apart.

Hi, Benji, I love you.

That's a good spot for you.

Shake the head a little, yes.

A little no.

Interlace the fingertips behind
the thighs or behind the calves.

Inhale in.

Exhale, bend your knees, 
bend your elbows.

Draw your chin to your chest.

Release the bind.

As you're ready,

bend your knees generously to

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

Maybe your fingertips trace
the fronts of your legs here.

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

And we rise up into our best

and most beautiful
Mountain Pose today.

Lengthen through the crown.

Close your eyes and
embody this posture.

Drawing the
shoulder blades together.

Finding that lift in the heart.

Take a deep breath in.

Long breath out.

On your next inhale,
reach for the sky.

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

Slide the hands as you inhale,

past the shins,
past the knees,

all the way to the
tops of the thighs.

Loop the shoulders,

pull the elbows back
and find your halfway lift.

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

think about creating maybe
like a number seven shape here.

Good, inhale in.

Exhale, let that go.

Bend the knees.

Step one foot back
then the other, Plank Pose.

Inhale in to look forward,
shift forward.

Exhale to slowly
lower to the belly.

Inhale, press into
the tops of the feet.

Slowly lift up Cobra,
big breath.

Exhale, soften and
release it all the way down.

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

Inhale in here.

Exhale, Downward Facing Dog.

Breathe in.

Breathe out.

Inhale, slide your
right leg up high.

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

Keep your upper body in Plank.

Inhale to kick it up.

Exhale, navel draws in.

Slowly shifting forward.

Inhale to kick it up.

Exhale.

Continue, now we know we can

always do this on our
knees just as we warmed up with.

Otherwise, we're shifting

back and forth on the left foot.

Next time you're
in Three-Legged Dog,

slowly lower
the right foot down.

Navel draws all the way up.

Imagine you're going up and over
a hurdle back to Plank Pose.

Slowly lower to the belly.

Inhale, slowly rise up to Cobra.

Big breath here.

Exhale, slow cascading down.

Inhale, press up to
all fours or Plank.

Exhale, 
Downward Facing Dog, nice.

Take a deep breath in.

And a long breath out.

Inhale, slide the
left leg up high.

Here we go.

Little conditioning here.

Exhale, left knee 
to right elbow.

You got this.

With your breath, inhale,

anchor down
through the right heel.

Exhale, shift it forward.

Inhale, kick it up.

Exhale, shift it forward.

Twist.

Inhale.

Exhale.

Moving with your breath.

The next time
your left leg is lifted,

take a deep breath in.

And exhale, slowly lower
both feet now to the mat.

Downward Dog,
stay here if you can.

One more breath.

And exhale, bend the knees.

Walk the hands all the way back.

We're coming
into that low squat.

Nice, right fingertips stay
on the earth or on a block.

Left fingertips open like a

beautiful wing all the
way up towards the sky here.

Open up through 
your left chest, left pec.

Wiggle the left fingertips.

And then bring
it down and switch.

Left fingertips come
to the mat or a block.

Right fingertips open
up slowly on an inhale.

We're stretching
through the feet here.

If you want to
drop the heels, you can.

Lengthen through the crown.

Wiggle the right fingertips.

And (chuckles) 
when you're ready,

slowly bring it 
back down to your mat.

From here, slowly drop your
heels and come to a standing

Forward Fold at
the back of the mat.

Inhale, slide the hands
past the tops of the feet,

the shins, the kneecaps lift.

As you do so,

palms to the thighs as we
find that figure seven here.

Lift and lengthen through 
the crown, lift the chest.

And then exhale,
release everything.

Root to rise here.

So root through the feet,
bend the knees.

Protect the low back as
you spread the fingertips.

Strong legs,
we rise all the way up.

Reach for the sky.

And this time,
palms come together and

slide to the heart space
as you breathe out.

Inhale in deeply here.

Just notice how you feel.

Exhale completely.

Now, without looking down,
best you can, we're gonna walk

to the center of the mat
because you know it's there.

You can put your eyeballs
on the soles of your feet here.

See feelingly and
walk your feet out wide.

Alright, feet are parallel here.

Standing in a nice
wide-legged position.

We're gonna inhale,
send the fingertips out.

So you're in Star Pose.

Take a deep breath in.

As you exhale, draw the
shoulder blades together.

Good, inhale in again.

Exhale, bend both knees.

You're gonna 
take your right hand

all the way down
towards your left knee,

left shin, or left toes,
or maybe a block.

Good, inhale, rise back up.

Strong Star Pose.

And exhale, with bent knees,

just a soft bend over
to the other side, twist.

Now repeat the pattern.

Inhale, open, take up space.

Exhale, navel draws in for
stability as we twist and reach.

Inhale to center.

Exhale, twist and reach.

Find that textured breath.

Stay grounded through all
four corners of the feet.

Even it out.

And the next time
you're in Star Pose,

inhale in,
spread the fingertips.

Exhale, press the palms down as

if you were
pressing into hot air.

Interlace the
fingertips behind your back.

Draw the
shoulder blades together.

Once again, maybe you walk the

feet back a little bit on your 
mat so you have some space for

a standing
wide-legged Forward Fold.

Say that five times fast.

Here we go, inhale in,
grounded through the feet.

Slow and steady,
we lead with the heart space.

Come to flat back position.

Then soft bend in the knees
as we continue the journey down.

Your choice,
you can hold the bind here,

excuse me,
or release the bind,

maybe bring the 
hands to the mat

or to your blocks or
just something supportive.

Even a little rolled up
blanket here can be nice.

If you've been playing
in this posture for a bit,

you might work to draw the

hands back in line with
the arches of the feet.

Keep the elbows
square and slow and steady,

maybe crown of the
head comes to the earth.

Breathe wherever you are today.

Meet it and greet
it with a kindness.

Nice full cycles of breath.

To come out of the posture,
your version, slow and steady.

Inhale in, find that length
in the crown of the head,

bring the hands to the waistline
and use that sharp exhale,

that contraction
of the navel in,

to slowly rise back up.

So we're coming up all the
way from the center of the body.

Notice how you feel?

Without looking down,
bring your feet together.

You can walk them together,
you can dance them together,

you can hop them together.

Mountain Pose.

If you can,
close your eyes here

or look down
gently past your nose.

And just take a moment
to notice how you feel.

Beautiful.

Inhale, reach for the sky.

Exhale, Forward Fold.

If you have a blanket,

you might slide it
behind the heels here.

Inhale, halfway lift.

Exhale, slow and steady,
turn the toes out left to right.

Fingertips come to the earth

and we're gonna come
down into our Yogi Squat.

Now this time we're going to

play with bringing the
palms together and pressing the

outer edges of the arms
into the legs and maybe finding a

little squeeze of
the legs into the arms.

So you have an active
situation going on here.

Breathe.

Lift your chest,
lengthen through the crown.

Nice. Now stay active,
just energy in the toes as you

slowly release the hands
behind you and come to a seat.

Move that blanket to the side
or maybe behind you for a pillow.

Send the legs out long,
zip the legs up tight.

Dundasana, find that length,
crown to tail.

Inhale in here.

Exhale, bend your right knee,
turn past your right shoulder.

Left elbow can come to the left,

excuse me, left elbow can
come to the right knee here.

Keep it soft and easy and then

slowly come back to center

and take it to the other side.

Breathe.

Lovely.

Kick both legs out,
inhale in, exhale,

slowly come to
lie on your back.

Extend the legs out long.

Relax your shoulders.

Take the deepest belly
breath you've taken all day,

maybe all month, all year.

And exhale, 
allow everything to soften.

Now let your
breath just be easy here.

Give yourself permission just

for about a moment to
do absolutely nothing.

Beautiful.

Slowly bring the
fingertips together,

palms kiss,
thumbs to third eye.

Start to wiggle the toes.

Maybe move the
tongue around in the mouth.

Great work, my darlings.

Look forward to
seeing you tomorrow.

Have a beautiful
rest of the day.

Take a final breath in together.

And out together.

Namaste.

(upbeat rhythmic music)