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- Hello everyone,
welcome back to Flow,

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your 30 Day Yoga Journey.

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It's Day 19.

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Can you believe it?

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Get ready to go on a fantastic

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voyage in just about 
20 minutes with Benji and I.

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We're so glad you're here.

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Let's ride.

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(light rhythmic music)

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Alrighty, come on
down to the ground.

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Sit up on a little
blankey if you like.

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Cross thy ankles.

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Lick thy heel if you want.

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And we have begun.

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Tuck the chin slightly.

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Lengthen through
the crown of the head.

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Right away here, deep breath in.

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Long breath out,
relax your shoulders.

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Way to show up.

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Deep breath in.

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Long breath out.

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Relax those shoulders.

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And one more time,
just like that.

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Inhale lots of love in.

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Riding the wave
of the breath today.

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Exhale lots of love out.

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Slowly come
forward onto all fours.

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Inhale drop the belly,
open the chest, look forward.

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Exhale, round the spine.

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Chin to chest, navel draws back.

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Now continue.

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Start to listen to
the sound of your breath.

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Warming up through the spine.

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Dropping into today's practice
with whatever you're feeling.

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Being honest about that.

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Acknowledging
whatever's going on.

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Maybe just welcoming in a

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little gratitude

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for the breath,

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for this time together.

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Alright, when you feel satisfied
bring it to Tabletop Position.

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Kick the right toes out,
send the left fingertips forward.

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Inhale in.

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Exhale, keep the neck
long as you bend the elbow,

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bend the knee.

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Connect to your abs.

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Nice. Inhale, extend.

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Exhale, round everything in.

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Press into the
top of your left foot.

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Inhale, extend.

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Exhale, neck stays long.

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Inhale, extend.

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Round everything into center.

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Last time, inhale, extend.

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Exhale, bend.

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Inhale, extend with your breath.

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Exhale, round and squeeze, lift.

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Switch.

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Left fingertips out,
excuse me, left toes out,

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right fingertips forward.

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Inhale with your breath.

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Exhale, bend.

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Inhale.

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Exhale, round it in.

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Inhale, extend.

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Here comes the warmth.
I can feel it.

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Exhale, you got to
bring the breath though.

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Inhale.

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Exhale, round.

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One more round.

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And release.

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Walk the knees
as wide as the mat.

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Send the hips back,
Extended Child's Pose.

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Forehead comes to the earth.

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Melting the heart.

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Inhale in deeply.

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Exhale recalling your intention,
your why.

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On your next inhale,
press into the fingertips,

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rise back up.

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Curl the toes under,

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then walk the hands all the
way back to your Froggy Squat.

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Inhale in here.

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Exhale, walk the hands all the

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way out to our first
Plank Pose of the day together.

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Reach the heels back,
crown of the head forward,

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slight bend in the elbows.

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You got this.
Inhale in.

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

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Take a couple
moments here to breathe.

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Pedaling through the feet.

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Getting long through
all four sides of the torso.

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Lots of awareness in the neck.

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Find that
hand-to-earth connection.

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Really rooting
through the knuckles.

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Pressing into the index finger
and thumb firmly, evenly.

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And then take it for a little

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walk all the way towards
the tippy-top of your mat.

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And we'll meet in a Standing
Forward Fold, Uttanasana.

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Take three to five 
deep breaths here.

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Find some soft,
easy movement that feels good.

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It can be really subtle,

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really subtle body or
it can be larger gestures.

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Moving with your breath.

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And then when you're ready,

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left fingertips are gonna
come to the center of the mat

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in front of you or
maybe to a block.

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Bend both knees.

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Right fingertips draw a line.

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Pull that bow and
arrow across the left arm,

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across the chest,
the right knee straightens.

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As you lift up
through the right hip crease,

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left knee stays bent.

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We reach towards the sky
with the right fingertips.

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Now check in
with your neck here.

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Keep extension
through the crown.

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Breathe into your belly.

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Exhale, right fingertips 
slowly come down.

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Right hand replaces the left and
we take it to the other side.

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Slow and steady.

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Bending that right knee,
opening up through the chest.

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Pull that left hip crease up.

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Check in with the neck.

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Inhale.

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Exhale. Ride the wave
of the breath down.

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Inhale, halfway lift.

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Follow the breath.

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Exhale to soften and bow.

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Let's do that two more times.

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Inhale, halfway lift.

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Exhale, soften and bow.

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One more time.

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And then tuck the
chin into the chest,

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bend the knees and
slowly roll it up to standing.

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Lift your heart
and right away inhale.

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Squeeze the
shoulders up towards the ears.

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Exhale, take them back and down.

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Continue.
Inhale, squeeze and lift.

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Big circles.

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Exhale, back and down.

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Keep it going.

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Beautiful. Inhale,
reach the arms all the way up.

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Interlace the fingertips
find that steeple grip.

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Inhale to grow tall.

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Exhale,
bump the hips to the left,

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send your fingertips
to the right.

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Spiral your heart
up towards the sky.

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Inhale in again here.

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Exhale, ground through the
heels to come back to center.

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Inhale, grow tall.

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Exhale, think up and over
as you bump the hips to the

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right, send the
fingertips to the left.

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Open the chest.

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Good. Inhale in.

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Exhale, come back to center.

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Inhale in again.

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Exhale, release the bind,

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bend the elbows, cactus arms
as you lift the chest.

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Navel draws in to
support the low back.

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Inhale, reach for the
sky and stand up tall.

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Exhale, follow the breath
all the way down into the fold.

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Follow the breath.

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Inhale, halfway lift.

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Exhale, follow the breath,
Forward Fold.

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Bend the knees, step or
hop the feet back, inhale.

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Exhale,
slowly lower to the belly.

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Riding the wave of the breath.

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Inhale, rise up Cobra.

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That's it.
Exhale, soften and fold.

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Inhale, press up to
Plank or all fours.

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Exhale, send it back, 
Downward Facing Dog.

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Beautiful. Inhale, 
lift the right leg up high.

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Exhale, step it up and forward.

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Inhale to lower the left knee.

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Reach the fingertips 
forward, up and back.

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Exhale, bend the elbows, 
cactus arms.

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Inhale reach the fingertips up.

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Exhale all the way
back to your lunge.

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Inhale step the
right foot back.

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Exhale, lower to the belly.

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Inhale, rise up, Cobra.

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Exhale to soften and release.

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Riding the wave of the breath.

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We inhale, press up
to all fours or Plank.

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Exhale, Downward Facing Dog.

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Inhale, left leg up high.

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You got this.

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Exhale, step it forward.

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Lower the right knee.

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Inhale, sweep the
arms all the way up.

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Exhale, lift the chest, 
bend the elbows.

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Inhale, reach it up.

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Exhale, all the way
back to your lunge.

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Inhale to step it back.

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Exhale to slowly
lower to the belly.

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Inhale to rise up, Cobra.

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Exhale to soften.

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Follow the inhale press up, 
Plank or Half Plank.

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Exhale, Downward Facing Dog.

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Really nice.
Take a deep breath in here.

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And a long breath out.

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Maybe find a little
wave in the spine here.

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Inhale.

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Exhale, melt the heart back.

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Inhale to bend the
knees and look forward.

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Exhale to make your
way to the top of the mat.

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Feet together, really together.

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Relax the weight
of the head over.

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Inhale, halfway
lift your version.

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Exhale, soften and fold.

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Bend the knees,
root to rise, inhale,

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reach for the sky.

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Exhale, hands all the
way to the heart space.

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Breathe in.

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Slow breath out.

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Inhale, fingertips
go down to come up.

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Follow the breath.

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Exhale,
interlace the fingertips.

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Inhale to grow really tall,
steeple grip.

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Exhale, side body stretch.

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Inhale to center.

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Exhale, take it
to the other side.

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Inhale to center.

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Exhale, bend the elbows, 
lift the chest.

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Navel draws in.

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Inhale to center.

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Exhale, wiggle the fingertips, 
rain it down.

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Follow your inhale.

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Lift it up halfway.

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Follow the exhale, fold and bow.

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Plant the palms, inhale,
step or hop it back to Plank.

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Exhale, lower to the belly.

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Inhale for Cobra.

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Exhale to soften and release.

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Inhale to Plank or all fours.

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Exhale to Downward Facing Dog.

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Inhale to lift
the right leg up high.

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You're doing great.
Follow your breath.

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Exhale to step that
right foot all the way up,

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lower the back knee.

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Inhale to sweep the arms
all the way up and overhead.

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Exhale to bend the elbows,
lift the chest, look up.

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Inhale, reach for
the sky once again.

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Exhale, rain it
down adding a twist.

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Lift or lower the back knee,
it's up to you.

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Inhale,
right fingertips reach up.

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Exhale, it comes all the
way down, with your breath.

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Try to stay true to that breath.

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Step the right toes back.

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Inhale.

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Exhale, lower to the belly.

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Slow it down.

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Inhale, lift up, Cobra.

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Exhale, soften and release.

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With your inhale,
press up to all fours or Plank.

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00:13:03,840 --> 00:13:07,160
Exhale, Downward Facing Dog.

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Right into it.

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Inhale, lift the
left leg up high.

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Exhale, shift it forward.

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00:13:13,480 --> 00:13:15,720
Lower, the right knee.

260
00:13:15,720 --> 00:13:19,960
With your inhale,
fingertips reach all the way up.

261
00:13:19,960 --> 00:13:22,040
Exhale, bend the elbows,
lift the chest.

262
00:13:22,040 --> 00:13:24,120
Maybe look up.

263
00:13:24,120 --> 00:13:26,360
Inhale, reach again.

264
00:13:26,360 --> 00:13:28,840
Exhale, rain it down.

265
00:13:28,840 --> 00:13:30,040
Get ready for the twist.

266
00:13:30,040 --> 00:13:30,880
Big breath.

267
00:13:30,880 --> 00:13:34,760
Inhale, lift it up,
left hip crease pulls back.

268
00:13:34,760 --> 00:13:38,680
Good, exhale, slow and
steady left hand to the mat.

269
00:13:38,680 --> 00:13:41,280
Inhale, Plank Pose.

270
00:13:41,280 --> 00:13:44,520
Exhale, lower all
the way to the belly.

271
00:13:44,520 --> 00:13:46,552
Inhale for Cobra.

272
00:13:47,600 --> 00:13:49,529
Exhale to soften.

273
00:13:50,680 --> 00:13:54,070
With your breath
inhale press up to Plank.

274
00:13:55,320 --> 00:13:57,880
Exhale Downward Facing Dog.

275
00:13:57,880 --> 00:13:59,755
Breathe here.

276
00:14:01,960 --> 00:14:05,528
Maybe find a
little wave in the spine.

277
00:14:11,280 --> 00:14:13,840
Then bend the knees,
inhale, look forward.

278
00:14:13,840 --> 00:14:16,850
Exhale, make
your way to the top.

279
00:14:18,200 --> 00:14:21,297
Relax the weight
of the head down.

280
00:14:23,160 --> 00:14:25,636
Let go.

281
00:14:30,080 --> 00:14:34,400
Inhale, halfway lift,
follow your breath.

282
00:14:34,400 --> 00:14:36,440
Exhale, soften and fold.

283
00:14:36,440 --> 00:14:38,680
Root to rise here,
spread the fingertips.

284
00:14:38,680 --> 00:14:40,280
Inhale, reach for the sky.

285
00:14:40,280 --> 00:14:42,120
Reach, reach, reach.

286
00:14:42,120 --> 00:14:44,348
Exhale, palms come together

287
00:14:44,348 --> 00:14:48,360
and slide back into home base.

288
00:14:48,360 --> 00:14:49,520
The heart.

289
00:14:49,520 --> 00:14:50,640
Close your eyes.

290
00:14:50,640 --> 00:14:52,880
Capture the flag here.

291
00:14:52,880 --> 00:14:56,400
Just capture 
a little magic moment.

292
00:14:56,400 --> 00:15:01,080
The mystery of it all,
maybe coming back to gratitude.

293
00:15:01,080 --> 00:15:04,103
Just noticing how you feel.

294
00:15:07,800 --> 00:15:09,360
Beautiful.

295
00:15:09,360 --> 00:15:13,271
From here we're gonna shift our
weight to the left foot slowly.

296
00:15:14,640 --> 00:15:18,400
Continue to lift up and
out of this standing leg.

297
00:15:18,400 --> 00:15:21,040
So continue that,
all the gestures upward that

298
00:15:21,040 --> 00:15:23,480
we've cultivated so
far in this practice.

299
00:15:23,480 --> 00:15:26,960
Keep that lift of the sternum,
of the heart space.

300
00:15:26,960 --> 00:15:28,280
And then as if you had a little

301
00:15:28,280 --> 00:15:30,400
marionette string
on your right knee,

302
00:15:30,400 --> 00:15:34,920
slowly peel the right knee
all the way up so that you're

303
00:15:34,920 --> 00:15:38,720
standing in a
One-Legged Tadasada.

304
00:15:38,720 --> 00:15:41,110
Feel free to use a little support,

305
00:15:41,110 --> 00:15:44,501
of course, anytime.

306
00:15:47,280 --> 00:15:51,680
Breathe, keep lifting
the sternum to the thumbs.

307
00:15:51,680 --> 00:15:53,320
Stay here working in this

308
00:15:53,320 --> 00:15:56,520
balancing posture
Standing One-Legged Tadasada

309
00:15:56,520 --> 00:15:59,440
or we're gonna
continue by slow and

310
00:15:59,440 --> 00:16:02,680
steady bringing
that right knee back,

311
00:16:02,680 --> 00:16:04,240
reaching the right hand to

312
00:16:04,240 --> 00:16:07,560
grab the inner arch
of the right foot.

313
00:16:07,560 --> 00:16:10,560
Now squeeze that right knee in.

314
00:16:10,560 --> 00:16:14,040
Continue to lift up through
the sternum and slow and steady,

315
00:16:14,040 --> 00:16:16,760
we're gonna take the left
fingertips all the way out,

316
00:16:16,760 --> 00:16:19,480
palm face up.

317
00:16:19,480 --> 00:16:24,040
And kick the
right toes up and back.

318
00:16:24,040 --> 00:16:26,640
Soft bend in the standing leg.

319
00:16:26,640 --> 00:16:28,640
I'm not collapsing
into this hip crease here.

320
00:16:28,640 --> 00:16:29,920
I'm pressing,

321
00:16:29,920 --> 00:16:31,360
when I collapsed I lost it,

322
00:16:31,360 --> 00:16:34,800
when I'm pressing up and
out of my foundation here.

323
00:16:35,925 --> 00:16:39,840
And you can find a little
focal point on the ground.

324
00:16:39,840 --> 00:16:42,720
Just play here and if you fall
it's part of the deal, right?

325
00:16:42,720 --> 00:16:45,071
We're here to catch you.

326
00:16:47,040 --> 00:16:50,054
Riding the wave together.

327
00:16:53,200 --> 00:16:55,595
Remember your breath.

328
00:16:57,240 --> 00:16:58,680
And then slowly to release,

329
00:16:58,680 --> 00:17:03,000
we're gonna come through that
Standing One-Legged Tadasada.

330
00:17:03,000 --> 00:17:05,600
We're not gonna give up.
We got this.

331
00:17:05,600 --> 00:17:08,120
Come back to it,
come back to it.

332
00:17:08,120 --> 00:17:10,320
And then release it.
Let it go.

333
00:17:10,320 --> 00:17:12,480
Just an experiment.

334
00:17:12,480 --> 00:17:13,760
Okay. Let's take it 
to the other side.

335
00:17:13,760 --> 00:17:15,680
Shifting our
weight to the right.

336
00:17:15,680 --> 00:17:18,840
Finding that lift,
sternum to thumbs.

337
00:17:18,840 --> 00:17:20,240
Imagine a marionette string

338
00:17:20,240 --> 00:17:22,680
slowly lifting your
left knee up this time.

339
00:17:22,680 --> 00:17:23,920
Low abs turn on.

340
00:17:23,920 --> 00:17:26,440
We got this.

341
00:17:26,440 --> 00:17:31,416
Using a support system,
as needed, always.

342
00:17:32,640 --> 00:17:34,080
We might just stay working here.

343
00:17:34,080 --> 00:17:36,800
Particularly if you feel a lot
of tightness in this hip crease,

344
00:17:36,800 --> 00:17:39,160
draw your belly in and up.

345
00:17:39,160 --> 00:17:41,040
We call this Uddiyana Bandha.

346
00:17:41,040 --> 00:17:44,110
Find that lift and lock here

347
00:17:44,110 --> 00:17:47,560
to take it out of the hip crease.

348
00:17:47,560 --> 00:17:49,640
Maybe we're ready to
take it all the way back.

349
00:17:49,640 --> 00:17:53,920
Left hand coming to
the arch of the left foot.

350
00:17:53,920 --> 00:17:58,048
Right hand coming
out in an offering.

351
00:17:59,120 --> 00:18:01,680
Slight bend in that right knee.

352
00:18:01,680 --> 00:18:04,560
Navel draws in and up.

353
00:18:04,560 --> 00:18:08,392
Left foot kicks up and out,

354
00:18:08,392 --> 00:18:11,200
up and out.

355
00:18:11,200 --> 00:18:15,080
Lengthen through
the crown of the head.

356
00:18:15,080 --> 00:18:17,720
Soften the skin of the face.

357
00:18:17,720 --> 00:18:21,320
It's okay to smile, 
laugh, fall, fart.

358
00:18:21,320 --> 00:18:23,475
We got you.

359
00:18:26,120 --> 00:18:29,400
Wherever you are,
take one more breath.

360
00:18:29,400 --> 00:18:32,160
And then let's all come
back together in that

361
00:18:32,160 --> 00:18:35,800
Standing One-Legged Tadasana
in any way you can.

362
00:18:35,800 --> 00:18:39,030
Even if it's just for a moment,
one toe lifts.

363
00:18:40,440 --> 00:18:42,640
And then let it go.

364
00:18:42,640 --> 00:18:43,760
Awesome.

365
00:18:43,760 --> 00:18:46,120
Inhale, reach for the sky.

366
00:18:46,120 --> 00:18:49,395
Big wave of the breath as
you bring it all the way down.

367
00:18:50,400 --> 00:18:51,920
Inhale, halfway lift.

368
00:18:51,920 --> 00:18:54,480
Ride the wave of the breath.

369
00:18:54,480 --> 00:18:57,337
Exhale, bring it
all the way down.

370
00:18:58,320 --> 00:19:00,400
Fingertips come to the mat.

371
00:19:00,400 --> 00:19:01,960
We walk the heels out.

372
00:19:01,960 --> 00:19:03,000
Turn the toes out.

373
00:19:03,000 --> 00:19:04,840
Grab a prop if you need to.

374
00:19:04,840 --> 00:19:09,549
And slowly, with lots of
love, drop your center down.

375
00:19:10,960 --> 00:19:12,040
Get low.

376
00:19:12,040 --> 00:19:13,800
Palms come together.

377
00:19:13,800 --> 00:19:17,480
Arms press into the legs,
legs squeeze into the arms.

378
00:19:17,480 --> 00:19:19,766
Find length, inhale.

379
00:19:21,000 --> 00:19:23,080
Exhale.

380
00:19:23,080 --> 00:19:24,920
Inhale.
Keep the feet active.

381
00:19:24,920 --> 00:19:27,360
Energize as you bring
the fingertips behind.

382
00:19:27,360 --> 00:19:29,640
We're gonna end this practice
with a little Boat ride.

383
00:19:29,640 --> 00:19:30,760
So slow and steady.

384
00:19:30,760 --> 00:19:33,160
Lift the shins
parallel to the sky.

385
00:19:33,160 --> 00:19:37,400
You can interlace the
fingertips behind the thighs.

386
00:19:37,400 --> 00:19:39,570
Elbows left to right here

387
00:19:39,570 --> 00:19:42,480
to create a 
little support system.

388
00:19:42,480 --> 00:19:45,000
Breathe. Think about 
lifting the front

389
00:19:45,000 --> 00:19:49,120
of your body up and grounding
the back of your body down.

390
00:19:49,120 --> 00:19:52,434
Those two opposing
forces working here.

391
00:19:53,960 --> 00:19:57,840
And, of course, maybe there's
opportunity here to play.

392
00:19:57,840 --> 00:20:00,520
Maybe sending the
fingertips out long.

393
00:20:00,520 --> 00:20:02,200
Keeping the heart lifted.

394
00:20:02,200 --> 00:20:03,840
Breathe.

395
00:20:03,840 --> 00:20:06,123
Maybe extending one leg.

396
00:20:07,280 --> 00:20:09,045
And then the other.

397
00:20:10,280 --> 00:20:12,320
Breathe.

398
00:20:12,320 --> 00:20:14,440
Maybe both legs lift.

399
00:20:14,440 --> 00:20:17,647
Breathing here,
relaxing the shoulders.

400
00:20:19,760 --> 00:20:23,469
And then slowly,
we'll release everything.

401
00:20:24,720 --> 00:20:27,200
Wonderful going on
this journey with you.

402
00:20:27,200 --> 00:20:30,320
Relax the weight of your
body completely into the earth.

403
00:20:30,320 --> 00:20:32,920
Point and flex the feet.

404
00:20:32,920 --> 00:20:35,974
Windshield wiper the toes.

405
00:20:37,680 --> 00:20:39,280
Hug both knees up to the chest.

406
00:20:39,280 --> 00:20:43,476
Whenever you're ready,
give yourself a little massage.

407
00:20:47,320 --> 00:20:50,040
And then slide the hands to
the outer edges of the feet.

408
00:20:50,040 --> 00:20:52,360
Kick the soles of the
feet up towards the sky.

409
00:20:52,360 --> 00:20:55,540
Tuck the chin for Happy Baby.

410
00:20:56,680 --> 00:20:59,040
Actively reaching the tailbone

411
00:20:59,040 --> 00:21:03,083
towards the front
lip of your mat here.

412
00:21:08,920 --> 00:21:13,440
And then slowly
releasing feet to the ground.

413
00:21:13,440 --> 00:21:16,640
Allow the knees
to fall to the right,

414
00:21:16,640 --> 00:21:21,089
cross the right ankle
over the top of the left thigh.

415
00:21:21,089 --> 00:21:24,060
You can start to relax here.

416
00:21:27,120 --> 00:21:29,160
Maybe closing your eyes and

417
00:21:29,160 --> 00:21:33,604
just allowing the sound
of my voice to guide you.

418
00:21:36,840 --> 00:21:38,080
Release the right foot.

419
00:21:38,080 --> 00:21:42,974
Keep the feet wide and
just take it to the other side.

420
00:21:44,680 --> 00:21:47,720
Left ankle crosses over
the top of the right thigh.

421
00:21:47,720 --> 00:21:50,320
Hands can rest gently on
the belly or the rib cage.

422
00:21:50,320 --> 00:21:53,486
Close your eyes, 
relax your shoulders

423
00:21:55,006 --> 00:21:57,550
and breathe.

424
00:22:10,240 --> 00:22:12,840
Way to show up today.

425
00:22:12,840 --> 00:22:16,360
Thank you for being here.

426
00:22:16,360 --> 00:22:18,440
For bringing your willingness

427
00:22:18,440 --> 00:22:20,648
and your openness

428
00:22:21,630 --> 00:22:26,200
to get your energy flowing.

429
00:22:26,200 --> 00:22:28,080
We'll bring it back to center

430
00:22:28,080 --> 00:22:30,920
and you can
extend the legs out long.

431
00:22:30,920 --> 00:22:34,880
Maybe rock the head a
little gently side to side.

432
00:22:34,880 --> 00:22:39,320
Palms will come together,
then thumbs to third eye.

433
00:22:39,320 --> 00:22:42,934
And we'll take one
final breath in together.

434
00:22:45,080 --> 00:22:50,279
And exhale out
together to close the practice.

435
00:22:52,280 --> 00:22:54,560
Great work.
See you tomorrow.

436
00:22:54,560 --> 00:22:56,429
Namaste.

437
00:22:57,306 --> 00:23:02,174
(upbeat rhythmic music)