- Hello everyone,
welcome back to Flow,

your 30 Day Yoga Journey.

It's Day 19.

Can you believe it?

Get ready to go on a fantastic

voyage in just about 
20 minutes with Benji and I.

We're so glad you're here.

Let's ride.

(light rhythmic music)

Alrighty, come on
down to the ground.

Sit up on a little
blankey if you like.

Cross thy ankles.

Lick thy heel if you want.

And we have begun.

Tuck the chin slightly.

Lengthen through
the crown of the head.

Right away here, deep breath in.

Long breath out,
relax your shoulders.

Way to show up.

Deep breath in.

Long breath out.

Relax those shoulders.

And one more time,
just like that.

Inhale lots of love in.

Riding the wave
of the breath today.

Exhale lots of love out.

Slowly come
forward onto all fours.

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

Exhale, round the spine.

Chin to chest, navel draws back.

Now continue.

Start to listen to
the sound of your breath.

Warming up through the spine.

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

Being honest about that.

Acknowledging
whatever's going on.

Maybe just welcoming in a

little gratitude

for the breath,

for this time together.

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

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

Inhale in.

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

bend the knee.

Connect to your abs.

Nice. Inhale, extend.

Exhale, round everything in.

Press into the
top of your left foot.

Inhale, extend.

Exhale, neck stays long.

Inhale, extend.

Round everything into center.

Last time, inhale, extend.

Exhale, bend.

Inhale, extend with your breath.

Exhale, round and squeeze, lift.

Switch.

Left fingertips out,
excuse me, left toes out,

right fingertips forward.

Inhale with your breath.

Exhale, bend.

Inhale.

Exhale, round it in.

Inhale, extend.

Here comes the warmth.
I can feel it.

Exhale, you got to
bring the breath though.

Inhale.

Exhale, round.

One more round.

And release.

Walk the knees
as wide as the mat.

Send the hips back,
Extended Child's Pose.

Forehead comes to the earth.

Melting the heart.

Inhale in deeply.

Exhale recalling your intention,
your why.

On your next inhale,
press into the fingertips,

rise back up.

Curl the toes under,

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

Inhale in here.

Exhale, walk the hands all the

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

Reach the heels back,
crown of the head forward,

slight bend in the elbows.

You got this.
Inhale in.

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

Take a couple
moments here to breathe.

Pedaling through the feet.

Getting long through
all four sides of the torso.

Lots of awareness in the neck.

Find that
hand-to-earth connection.

Really rooting
through the knuckles.

Pressing into the index finger
and thumb firmly, evenly.

And then take it for a little

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

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

Take three to five 
deep breaths here.

Find some soft,
easy movement that feels good.

It can be really subtle,

really subtle body or
it can be larger gestures.

Moving with your breath.

And then when you're ready,

left fingertips are gonna
come to the center of the mat

in front of you or
maybe to a block.

Bend both knees.

Right fingertips draw a line.

Pull that bow and
arrow across the left arm,

across the chest,
the right knee straightens.

As you lift up
through the right hip crease,

left knee stays bent.

We reach towards the sky
with the right fingertips.

Now check in
with your neck here.

Keep extension
through the crown.

Breathe into your belly.

Exhale, right fingertips 
slowly come down.

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

Slow and steady.

Bending that right knee,
opening up through the chest.

Pull that left hip crease up.

Check in with the neck.

Inhale.

Exhale. Ride the wave
of the breath down.

Inhale, halfway lift.

Follow the breath.

Exhale to soften and bow.

Let's do that two more times.

Inhale, halfway lift.

Exhale, soften and bow.

One more time.

And then tuck the
chin into the chest,

bend the knees and
slowly roll it up to standing.

Lift your heart
and right away inhale.

Squeeze the
shoulders up towards the ears.

Exhale, take them back and down.

Continue.
Inhale, squeeze and lift.

Big circles.

Exhale, back and down.

Keep it going.

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

Interlace the fingertips
find that steeple grip.

Inhale to grow tall.

Exhale,
bump the hips to the left,

send your fingertips
to the right.

Spiral your heart
up towards the sky.

Inhale in again here.

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

Inhale, grow tall.

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

right, send the
fingertips to the left.

Open the chest.

Good. Inhale in.

Exhale, come back to center.

Inhale in again.

Exhale, release the bind,

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

Navel draws in to
support the low back.

Inhale, reach for the
sky and stand up tall.

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

Follow the breath.

Inhale, halfway lift.

Exhale, follow the breath,
Forward Fold.

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

Exhale,
slowly lower to the belly.

Riding the wave of the breath.

Inhale, rise up Cobra.

That's it.
Exhale, soften and fold.

Inhale, press up to
Plank or all fours.

Exhale, send it back, 
Downward Facing Dog.

Beautiful. Inhale, 
lift the right leg up high.

Exhale, step it up and forward.

Inhale to lower the left knee.

Reach the fingertips 
forward, up and back.

Exhale, bend the elbows, 
cactus arms.

Inhale reach the fingertips up.

Exhale all the way
back to your lunge.

Inhale step the
right foot back.

Exhale, lower to the belly.

Inhale, rise up, Cobra.

Exhale to soften and release.

Riding the wave of the breath.

We inhale, press up
to all fours or Plank.

Exhale, Downward Facing Dog.

Inhale, left leg up high.

You got this.

Exhale, step it forward.

Lower the right knee.

Inhale, sweep the
arms all the way up.

Exhale, lift the chest, 
bend the elbows.

Inhale, reach it up.

Exhale, all the way
back to your lunge.

Inhale to step it back.

Exhale to slowly
lower to the belly.

Inhale to rise up, Cobra.

Exhale to soften.

Follow the inhale press up, 
Plank or Half Plank.

Exhale, Downward Facing Dog.

Really nice.
Take a deep breath in here.

And a long breath out.

Maybe find a little
wave in the spine here.

Inhale.

Exhale, melt the heart back.

Inhale to bend the
knees and look forward.

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

Feet together, really together.

Relax the weight
of the head over.

Inhale, halfway
lift your version.

Exhale, soften and fold.

Bend the knees,
root to rise, inhale,

reach for the sky.

Exhale, hands all the
way to the heart space.

Breathe in.

Slow breath out.

Inhale, fingertips
go down to come up.

Follow the breath.

Exhale,
interlace the fingertips.

Inhale to grow really tall,
steeple grip.

Exhale, side body stretch.

Inhale to center.

Exhale, take it
to the other side.

Inhale to center.

Exhale, bend the elbows, 
lift the chest.

Navel draws in.

Inhale to center.

Exhale, wiggle the fingertips, 
rain it down.

Follow your inhale.

Lift it up halfway.

Follow the exhale, fold and bow.

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

Exhale, lower to the belly.

Inhale for Cobra.

Exhale to soften and release.

Inhale to Plank or all fours.

Exhale to Downward Facing Dog.

Inhale to lift
the right leg up high.

You're doing great.
Follow your breath.

Exhale to step that
right foot all the way up,

lower the back knee.

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

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

Inhale, reach for
the sky once again.

Exhale, rain it
down adding a twist.

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

Inhale,
right fingertips reach up.

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

Try to stay true to that breath.

Step the right toes back.

Inhale.

Exhale, lower to the belly.

Slow it down.

Inhale, lift up, Cobra.

Exhale, soften and release.

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

Exhale, Downward Facing Dog.

Right into it.

Inhale, lift the
left leg up high.

Exhale, shift it forward.

Lower, the right knee.

With your inhale,
fingertips reach all the way up.

Exhale, bend the elbows,
lift the chest.

Maybe look up.

Inhale, reach again.

Exhale, rain it down.

Get ready for the twist.

Big breath.

Inhale, lift it up,
left hip crease pulls back.

Good, exhale, slow and
steady left hand to the mat.

Inhale, Plank Pose.

Exhale, lower all
the way to the belly.

Inhale for Cobra.

Exhale to soften.

With your breath
inhale press up to Plank.

Exhale Downward Facing Dog.

Breathe here.

Maybe find a
little wave in the spine.

Then bend the knees,
inhale, look forward.

Exhale, make
your way to the top.

Relax the weight
of the head down.

Let go.

Inhale, halfway lift,
follow your breath.

Exhale, soften and fold.

Root to rise here,
spread the fingertips.

Inhale, reach for the sky.

Reach, reach, reach.

Exhale, palms come together

and slide back into home base.

The heart.

Close your eyes.

Capture the flag here.

Just capture 
a little magic moment.

The mystery of it all,
maybe coming back to gratitude.

Just noticing how you feel.

Beautiful.

From here we're gonna shift our
weight to the left foot slowly.

Continue to lift up and
out of this standing leg.

So continue that,
all the gestures upward that

we've cultivated so
far in this practice.

Keep that lift of the sternum,
of the heart space.

And then as if you had a little

marionette string
on your right knee,

slowly peel the right knee
all the way up so that you're

standing in a
One-Legged Tadasada.

Feel free to use a little support,

of course, anytime.

Breathe, keep lifting
the sternum to the thumbs.

Stay here working in this

balancing posture
Standing One-Legged Tadasada

or we're gonna
continue by slow and

steady bringing
that right knee back,

reaching the right hand to

grab the inner arch
of the right foot.

Now squeeze that right knee in.

Continue to lift up through
the sternum and slow and steady,

we're gonna take the left
fingertips all the way out,

palm face up.

And kick the
right toes up and back.

Soft bend in the standing leg.

I'm not collapsing
into this hip crease here.

I'm pressing,

when I collapsed I lost it,

when I'm pressing up and
out of my foundation here.

And you can find a little
focal point on the ground.

Just play here and if you fall
it's part of the deal, right?

We're here to catch you.

Riding the wave together.

Remember your breath.

And then slowly to release,

we're gonna come through that
Standing One-Legged Tadasada.

We're not gonna give up.
We got this.

Come back to it,
come back to it.

And then release it.
Let it go.

Just an experiment.

Okay. Let's take it 
to the other side.

Shifting our
weight to the right.

Finding that lift,
sternum to thumbs.

Imagine a marionette string

slowly lifting your
left knee up this time.

Low abs turn on.

We got this.

Using a support system,
as needed, always.

We might just stay working here.

Particularly if you feel a lot
of tightness in this hip crease,

draw your belly in and up.

We call this Uddiyana Bandha.

Find that lift and lock here

to take it out of the hip crease.

Maybe we're ready to
take it all the way back.

Left hand coming to
the arch of the left foot.

Right hand coming
out in an offering.

Slight bend in that right knee.

Navel draws in and up.

Left foot kicks up and out,

up and out.

Lengthen through
the crown of the head.

Soften the skin of the face.

It's okay to smile, 
laugh, fall, fart.

We got you.

Wherever you are,
take one more breath.

And then let's all come
back together in that

Standing One-Legged Tadasana
in any way you can.

Even if it's just for a moment,
one toe lifts.

And then let it go.

Awesome.

Inhale, reach for the sky.

Big wave of the breath as
you bring it all the way down.

Inhale, halfway lift.

Ride the wave of the breath.

Exhale, bring it
all the way down.

Fingertips come to the mat.

We walk the heels out.

Turn the toes out.

Grab a prop if you need to.

And slowly, with lots of
love, drop your center down.

Get low.

Palms come together.

Arms press into the legs,
legs squeeze into the arms.

Find length, inhale.

Exhale.

Inhale.
Keep the feet active.

Energize as you bring
the fingertips behind.

We're gonna end this practice
with a little Boat ride.

So slow and steady.

Lift the shins
parallel to the sky.

You can interlace the
fingertips behind the thighs.

Elbows left to right here

to create a 
little support system.

Breathe. Think about 
lifting the front

of your body up and grounding
the back of your body down.

Those two opposing
forces working here.

And, of course, maybe there's
opportunity here to play.

Maybe sending the
fingertips out long.

Keeping the heart lifted.

Breathe.

Maybe extending one leg.

And then the other.

Breathe.

Maybe both legs lift.

Breathing here,
relaxing the shoulders.

And then slowly,
we'll release everything.

Wonderful going on
this journey with you.

Relax the weight of your
body completely into the earth.

Point and flex the feet.

Windshield wiper the toes.

Hug both knees up to the chest.

Whenever you're ready,
give yourself a little massage.

And then slide the hands to
the outer edges of the feet.

Kick the soles of the
feet up towards the sky.

Tuck the chin for Happy Baby.

Actively reaching the tailbone

towards the front
lip of your mat here.

And then slowly
releasing feet to the ground.

Allow the knees
to fall to the right,

cross the right ankle
over the top of the left thigh.

You can start to relax here.

Maybe closing your eyes and

just allowing the sound
of my voice to guide you.

Release the right foot.

Keep the feet wide and
just take it to the other side.

Left ankle crosses over
the top of the right thigh.

Hands can rest gently on
the belly or the rib cage.

Close your eyes, 
relax your shoulders

and breathe.

Way to show up today.

Thank you for being here.

For bringing your willingness

and your openness

to get your energy flowing.

We'll bring it back to center

and you can
extend the legs out long.

Maybe rock the head a
little gently side to side.

Palms will come together,
then thumbs to third eye.

And we'll take one
final breath in together.

And exhale out
together to close the practice.

Great work.
See you tomorrow.

Namaste.

(upbeat rhythmic music)