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- Hi everyone, welcome back to 
Flow, Your 30 Day Yoga Journey.

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I'm Adriene,
this is Sweet Benji

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and it's Day 2, Notice.

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Let's get started.

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(light rhythmic music)

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Alrighty, come on
down to the ground.

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Take your time.

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We're gonna start in a nice
comfortable seat of your choice.

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Sit up nice and tall.

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As soon as you get there,
start to relax your shoulders.

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Just allow the hands to
fall wherever feels good today.

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On the knees, the thighs,

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may be resting
gently in your lap,

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maybe on your furry companion
that's come to join you.

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And we have begun.

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We've already begun.

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Take a second to just check in,

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scan, not just the body,

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but your

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energy, your heart space.

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Just notice, what am
I comin' to the mat with today?

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And then notice which thoughts,

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what thoughts have kind of

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formed around this moment and

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being asked to
notice how you're feeling,

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what's going on.

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Now let's draw
the palms together.

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With this gesture we can fully

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acknowledge whatever's
going on together.

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And as we start to
gently deepen the breath,

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we give ourselves
an opportunity

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to move past that
and into a new presence.

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So the invitation today is to

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reside in the 
role of the observer

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and just keep
coming back to that invitation,

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noticing what's going on,

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noticing how things
change as we get moving.

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Notice how the breath can

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change our mindset

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or the amount of thoughts
we're having per minute.

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Let's do it.

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Take a deep breath in,
together, inhale.

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And exhale, bow
the head to the hands.

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If you want to just kind of

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remember your
intention from yesterday,

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this could be a
good moment to do so.

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And take another deep breath in.

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And exhale out.

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Lift the head,
bat the eyelashes open.

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We're just gonna
take a gentle twist here,

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left hand to right knee.

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Think of lifting up
tall through the spine.

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So if you need to sit up on
a blanket or a block here that

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could be a good
idea to find length.

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Inhale in, exhale,
twist a little further.

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Don't push, just explore with

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the power of your
breath moving you.

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And then bring
it back to center.

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Inhale in again,
take it to the other side.

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Exhale, navel draws in.

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Inhale in again.

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Exhale, twist a little further

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with the support of that
exhale and the spine, nice.

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Come back through center.

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I hate to move 'cause Benji's
all snuggled up against me,

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but we must.

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We are the leaders of
this practice today, Benji.

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So we're gonna
guide our friends,

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sorry bud, to all fours.
(laughs)

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No dogs were harmed
in making this practice.

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And right away,
let's head into Cat-Cow.

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So you can drop the belly,
open the chest.

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And I'm gonna stop guiding for
a bit and just allow you to

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move slowly back and forth

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through this
pattern with the spine,

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deepening your breath.

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And as you're ready,
come back to Tabletop Position.

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Get ready for a spinal balance,
AKA hello abs.

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Okay, so right toes,
left fingertips reach out.

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A little detail to notice today

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is the left palm is facing in
towards the midline of your mat.

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So your left thumb's up and
the right toes are facing down.

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Hug your low ribs
in up with your abs.

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So abs draw up,
low ribs hug in, inhale in.

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Exhale, keep the neck long.

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Bend the elbow, bend the knee.

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Good, inhale, extend.

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Exhale, round through.
So same as yesterday.

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Inhale, extend.

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Exhale, neck stays long.

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Left elbow to left hip crease,
right knee to right elbow.

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And inhale, extend.

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Move slow, exhale,
round and lift the abs.

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Last one, inhale, extend.

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Exhale, neck
stays long, squeeze.

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Hello obliques.

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Inhale, extend.

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And exhale,
round it in, knee to nose.

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Excellent. Release.
If you need to send it back,

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take a couple moments to find
some relief in that right wrist,

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especially if
you're new to the practice.

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I totally understand it takes
a while to get all these little

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muscles turned on to
support that joint properly.

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And then when you're ready,
let's come back in and

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take it to the other side.

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Right thumb pulls,
excuse me, points up,

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right shoulder pulls back.

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Dial those left toes down,

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and then draw the abs
in and hug the low ribs in.

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Good, neck nice and long.

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Here we go, inhale.

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Exhale, neck stays long.

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Bend the elbow,
bend the knee, squeeze.

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Inhale, extend.

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Exhale, round it in.

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Abs draw up, up, up.

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Inhale, extend.

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Exhale, squeeze.

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Inhale, extend.

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Exhale, knee to nose.

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Press down
through your right foot.

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Press through your
left palm, last one.

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And release, nice work.

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Take a second to bump
the hips to the left.

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Turn to look past
your right shoulder.

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Feel that long stretch
in the left low back,

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left side body.

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And then take it through
center and to the other side.

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Bump the hips to the right.

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Turn to look past
your left shoulder.

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Release, come back to center.

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Curl the toes under,
walk the hands back.

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We're gonna
come into that squat.

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If this squat is like,
"No, I don't like this.

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"I need to omit
this from the practice,"

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Go right to your Forward Fold,
Standing Forward Fold.

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So you'll go here.

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Otherwise, we're in this
squat for a breath or two.

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We can find some fluidity in it.

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Doesn't have to be rigid 
or held too tight here,

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especially in the
beginning of our practice.

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Hi, buddy.

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And then we'll join our friends,

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anyone who might be in
the Forward Fold already,

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let's join them by
lifting the hips up high,

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dropping down
through the heels,

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toes pointing forward.
(chuckles)

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Now we're gonna clasp opposite
elbow with opposite hand and

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we're gonna rock gently a
little side to side here.

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Try not to let it get
too rock and roll here.

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So stay in control.

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So really feel the
stretch of the low back,

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bend the knees, breathe.

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Soften the jaw,
soften the skin of the face.

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Let go a little bit here,

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allowing yourself
this time and space,

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giving yourself permission to

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just really be 
in the present moment

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by noticing what you're
feeling with every gesture,

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with every breath.

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Alright, resist the urge to

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just go through the
motions essentially,

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give yourself this
particular practice to

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really notice how
you're feeling, how it goes.

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Release the arms,
bring them to your waistline,

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bend your knees more,

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ground through
the feet and inhale,

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root down to
rise up to Mountain.

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Stand up nice and tall.

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Take a couple moments here
to loop the shoulders one way.

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Maybe check in with the neck.

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And then when you're ready,

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spread the fingertips
super wide like starfish.

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So really crazy,

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stretch those
fingers and we'll inhale,

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reach all the way up towards
the sky and exhale diving forward,

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slow and steady,
back into the fold.

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We're gonna continue the journey

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by walking the palms 
all the way out to a Plank.

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Reach the heels back,
crown of the head forward,

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inhale in,

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then exhale to your
Downward Facing Dog.

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Bend your right knee 
as you drop your left ankle

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to the earth.

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And then bend your left knee

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as you drop your
right ankle to the earth.

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Now drop your 
left ankle to the earth

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and inhale, 
lift your right leg up high.

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Exhale, shift it
forward into your lunge.

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Keep the back knee lifted.

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Here we go. Inhale,
straighten the front leg.

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Pull that right hip crease back.

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Exhale, bend the knee.

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So this movement, inhale,

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comes from the right
hip crease pulling back.

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You might even 
take your right thumb

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to that right hip crease 
and really pull it back.

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Breathe.

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And then bend the front knee,
left hand comes to the ground.

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Inhale, reach the
right fingertips forward.

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Reach, reach, reach,

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big circle up,
around and back.

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And now we're in a spinal twist.

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We're reaching
the left heel back.

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We're gonna
continue that journey.

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Just like yesterday,
inhale, reaching it forward,

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up, around and back.

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And one more time,
big inhale, reach it up,

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around and back.

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Now as you bring it down,

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go ahead and lower your
left knee to the earth.

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Uncurl your left toes,

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press that left foot 
firmly into the mat.

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Inhale, sweep the arms all
the way forward, up and back.

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We're coming into a
Crescent Lunge here.

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Squeeze your thighs to the
midline so you feel that lift,

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that connection up
from the pelvic floor.

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Inhale, maybe heart
lifts and you look up.

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Exhale, we take
it all the way down.

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Back knee lifts,
right toes step back,

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Plank Pose.
Inhale in here.

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Exhale, lower to the belly.

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Inhale, rise up Cobra,
your version.

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And exhale, soften and release.

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Curl the toes under.

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Press up, power up to Plank.

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Quietly whisper
to yourself here,

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"I am strong."
I am strong.

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Then send the hips up and back,
Downward Facing Dog,

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and let's take it
to the other side.

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Inhale, left leg lifts up high.

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Exhale, step it
forward into your lunge.

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Breathe here.
Keep that back knee lifted.

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When you're ready,
pull the left hip crease back.

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Maybe take that left
thumb to the left hip crease.

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And then bend, straighten.

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Bend, straighten.

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Bend, right hand
comes to the earth,

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left fingertips reach forward.

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Really reach
beyond your fingers here.

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So you're taking up as much

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space as possible as
you trace a big circle up,

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around, back and down.

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Squeeze the left inner thigh
towards the center of your body,

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of your mat.

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Careful not to crush
into that right wrist.

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So stay lengthened 
through the spine.

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It helps to breathe deep 
and turn on those abs.

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Lovely, the next time
the left hand's down,

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let's bring the
fingertips to the mat,

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lower the right
knee to the earth,

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press into the
top of the right foot,

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squeeze the inner
thighs to the midline,

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00:12:57,920 --> 00:12:59,280
lift up from the pelvic floor,

255
00:12:59,280 --> 00:13:03,882
and sweep the arms forward,
up and back, Cresent Lunge.

256
00:13:05,680 --> 00:13:08,140
Draw your navel in.

257
00:13:08,140 --> 00:13:11,800
Lift the heart,
inhale, maybe lift the gaze.

258
00:13:11,800 --> 00:13:14,120
And then exhale,
soften and release,

259
00:13:14,120 --> 00:13:15,920
bring it all back down.

260
00:13:15,920 --> 00:13:17,320
Beautiful,
we'll lift the back knee,

261
00:13:17,320 --> 00:13:19,560
step it back
to Plank or half Plank.

262
00:13:19,560 --> 00:13:24,040
So you can be on the knees here,
or reaching the heels back.

263
00:13:24,040 --> 00:13:25,120
Inhale in deeply,

264
00:13:25,120 --> 00:13:26,440
lengthen through
the crown of the head,

265
00:13:26,440 --> 00:13:28,590
so neck is nice and long.

266
00:13:28,590 --> 00:13:31,320
Exhale slowly
lower to the belly.

267
00:13:31,320 --> 00:13:35,720
Inhale, rise up,
Cobra, lift your heart.

268
00:13:35,720 --> 00:13:38,360
And exhale, soften and release.

269
00:13:38,360 --> 00:13:41,480
Curl the toes under,
press up to Plank.

270
00:13:41,480 --> 00:13:44,160
Brief moment here,
quietly whisper to yourself,

271
00:13:44,160 --> 00:13:48,040
"I am strong."
I am strong.

272
00:13:48,040 --> 00:13:51,080
Send the hips up high and back,
Downward Facing Dog.

273
00:13:51,080 --> 00:13:53,200
Breathe in here.

274
00:13:53,200 --> 00:13:55,680
And exhale, breathe out.

275
00:13:55,680 --> 00:13:56,560
Bend your knees,

276
00:13:56,560 --> 00:14:00,200
walk your hands all the
way back towards your toes.

277
00:14:00,200 --> 00:14:01,800
Inhale, halfway lift here,

278
00:14:01,800 --> 00:14:03,880
lengthen through
the crown of the head.

279
00:14:03,880 --> 00:14:06,200
So you wanna draw
your elbows back,

280
00:14:06,200 --> 00:14:07,880
shoulder blades together,

281
00:14:07,880 --> 00:14:10,320
and find some good
length in the neck here,

282
00:14:10,320 --> 00:14:11,840
whatever version you're taking,

283
00:14:11,840 --> 00:14:13,680
whether it's
fingertips on the mat,

284
00:14:13,680 --> 00:14:16,280
palms on the shins or thighs.

285
00:14:16,280 --> 00:14:18,602
Good, then release everything.

286
00:14:19,840 --> 00:14:21,120
Bend the knees generously,

287
00:14:21,120 --> 00:14:24,720
sweep the fingertips
forward to come all the way up.

288
00:14:24,720 --> 00:14:26,280
And then keep
reaching towards the sky,

289
00:14:26,280 --> 00:14:30,040
Volcano Pose here as
you ground through the feet.

290
00:14:30,040 --> 00:14:32,000
Just notice how you feel,

291
00:14:32,000 --> 00:14:36,240
relax the shoulders,
keep reaching, active body.

292
00:14:36,240 --> 00:14:41,744
Can you find a little bit of
calm in this activation here?

293
00:14:44,160 --> 00:14:47,720
Good, then release
just the right arm down.

294
00:14:47,720 --> 00:14:50,560
And then the left arm down.

295
00:14:50,560 --> 00:14:52,800
Take a deep breath in.

296
00:14:52,800 --> 00:14:55,998
And a long breath out,
just notice how you feel.

297
00:14:59,640 --> 00:15:03,283
Notice where your
weight is on your feet.

298
00:15:04,360 --> 00:15:08,560
Could we play
with the distribution?

299
00:15:08,560 --> 00:15:10,000
Notice how your breath is.

300
00:15:10,000 --> 00:15:12,760
Is it really high up in
your body and your neck,

301
00:15:12,760 --> 00:15:13,680
your chest and shoulders?

302
00:15:13,680 --> 00:15:15,920
Can we bring it
down more into the belly?

303
00:15:15,920 --> 00:15:17,811
Can we try?

304
00:15:19,800 --> 00:15:22,400
Maybe the shoulders
are rounding forward,

305
00:15:22,400 --> 00:15:24,440
heart sinking a little bit.

306
00:15:24,440 --> 00:15:26,280
We all know that shape.

307
00:15:26,280 --> 00:15:29,160
So maybe there's some
responsiveness there.

308
00:15:29,160 --> 00:15:32,640
Once we notice,
we lift the chest.

309
00:15:32,640 --> 00:15:35,194
Draw the
shoulder blades together.

310
00:15:37,200 --> 00:15:38,680
Alright, here we go again.

311
00:15:38,680 --> 00:15:40,000
Inhale, reach for the sky.

312
00:15:40,000 --> 00:15:41,960
Spread the fingertips.

313
00:15:41,960 --> 00:15:43,320
Big breath, big stretch,

314
00:15:43,320 --> 00:15:47,680
exhale, diving down
into the fold once again.

315
00:15:47,680 --> 00:15:51,960
From here, walk it all the
way out to Plank, inhale in.

316
00:15:51,960 --> 00:15:54,720
Exhale, Downward Facing Dog.

317
00:15:54,720 --> 00:15:56,280
Bend the right knee,

318
00:15:56,280 --> 00:15:59,240
look underneath your
left armpit chest here,

319
00:15:59,240 --> 00:16:00,200
so there's a twist,

320
00:16:00,200 --> 00:16:05,520
getting that nice stretch
in the left calf and hamstring,

321
00:16:05,520 --> 00:16:07,040
and then switch.

322
00:16:07,040 --> 00:16:10,653
Bend the left knee,
look underneath the right arm.

323
00:16:14,520 --> 00:16:16,680
Then from here,
come back to Down Dog.

324
00:16:16,680 --> 00:16:19,280
We're gonna draw the belly up
and in and we're gonna imagine

325
00:16:19,280 --> 00:16:21,530
there's a big hurdle in the
center of the mat as you go

326
00:16:21,530 --> 00:16:25,480
all the way up over the
hurdle and into your Plank.

327
00:16:25,480 --> 00:16:26,760
Inhale in here.

328
00:16:26,760 --> 00:16:31,400
Exhale, belly to Cobra or maybe
Chaturanga to Upward Facing Dog.

329
00:16:31,400 --> 00:16:35,440
Use an inhale to
lift and open your heart.

330
00:16:35,440 --> 00:16:38,880
And use an exhale to
soften and release it down.

331
00:16:38,880 --> 00:16:42,240
From here, press to all fours.

332
00:16:42,240 --> 00:16:45,600
Then you're gonna bring the
knees as wide as your yoga mat,

333
00:16:45,600 --> 00:16:50,129
then send your hips back
in an Extended Child's Pose.

334
00:16:51,480 --> 00:16:53,720
Relax the weight of
your forehead down.

335
00:16:53,720 --> 00:16:56,640
If Extended Child's
Pose is not your jam,

336
00:16:56,640 --> 00:16:57,920
you can go ahead and come onto

337
00:16:57,920 --> 00:16:59,880
your back and we'll
meet there in just a moment.

338
00:16:59,880 --> 00:17:05,136
So we're starting to
soften and wind it down.

339
00:17:07,040 --> 00:17:09,480
Wherever you are,
maybe close the eyelids,

340
00:17:09,480 --> 00:17:10,840
take a deep breath in.

341
00:17:10,840 --> 00:17:15,094
Feel your breath
expand the rib cage.

342
00:17:16,520 --> 00:17:21,178
And then feel
everything soften on the exhale.

343
00:17:23,200 --> 00:17:25,360
Lovely, if you're
in Child's Pose,

344
00:17:25,360 --> 00:17:28,800
slowly carve a line
with the nose forward,

345
00:17:28,800 --> 00:17:31,000
slide your heart forward,
come all the way up,

346
00:17:31,000 --> 00:17:33,280
and let's swing
the legs to one side.

347
00:17:33,280 --> 00:17:35,400
Come to lie on our backs.

348
00:17:35,400 --> 00:17:38,840
So now we're all together,
bend your knees.

349
00:17:38,840 --> 00:17:41,240
Bring the soles of
the feet to your mat,

350
00:17:41,240 --> 00:17:43,240
and now walk your feet as wide

351
00:17:43,240 --> 00:17:45,640
as the mat and allow
the knees to fall in.

352
00:17:45,640 --> 00:17:48,920
So you're not holding
or gripping in the legs.

353
00:17:48,920 --> 00:17:50,960
Bring the hands to the belly,

354
00:17:50,960 --> 00:17:53,080
and again,
find that expansive breath,

355
00:17:53,080 --> 00:17:56,200
maybe closing the eyelids,
take a deep inhale,

356
00:17:56,200 --> 00:18:01,195
feel the rise
of that inhalation.

357
00:18:02,840 --> 00:18:06,339
And the fall with the exhale.

358
00:18:08,040 --> 00:18:11,244
You can start
to relax your body.

359
00:18:12,800 --> 00:18:16,056
And again, 
using this opportunity

360
00:18:17,336 --> 00:18:21,310
to notice what it feels like to

361
00:18:21,310 --> 00:18:24,928
slip into the 
role of the observer here.

362
00:18:26,160 --> 00:18:30,100
One of the most 
profound things about

363
00:18:31,554 --> 00:18:35,040
this branch of the yoga
practice is really getting

364
00:18:35,040 --> 00:18:39,180
that opportunity to not do

365
00:18:39,180 --> 00:18:44,678
the poses and check 
the box but to really listen

366
00:18:44,678 --> 00:18:46,787
and notice

367
00:18:47,939 --> 00:18:51,489
and then respond accordingly.

368
00:18:53,120 --> 00:18:56,162
A beautiful dance that

369
00:18:57,470 --> 00:19:02,920
slowly ushers us into alignment,

370
00:19:02,920 --> 00:19:05,511
into flow.

371
00:19:08,560 --> 00:19:11,840
If you've lost track
of your deep breathing,

372
00:19:11,840 --> 00:19:14,960
trust me,
you're not the only one.

373
00:19:14,960 --> 00:19:17,677
So let's return to it now.

374
00:19:19,440 --> 00:19:22,480
Sending the
inhale down to the belly,

375
00:19:22,480 --> 00:19:26,908
feeling that
expansion as you breathe in.

376
00:19:29,360 --> 00:19:33,040
And feeling that surrender,
that softness,

377
00:19:33,040 --> 00:19:38,495
that gentle cascading
downward with the exhale.

378
00:19:41,520 --> 00:19:43,513
Relax your jaw.

379
00:19:44,920 --> 00:19:47,715
Release any
gripping in your toes.

380
00:19:51,206 --> 00:19:55,480
And then just notice your
heartbeat here, your energy,

381
00:19:55,480 --> 00:20:00,200
if you feel a vibration
or if you feel a calm.

382
00:20:00,200 --> 00:20:01,800
There's no right or wrong here.

383
00:20:01,800 --> 00:20:03,120
The best thing you can do is

384
00:20:03,120 --> 00:20:07,380
just be honest about
what you're noticing.

385
00:20:09,290 --> 00:20:11,680
And we can continue to show up

386
00:20:11,680 --> 00:20:14,688
with that and move
with that together.

387
00:20:16,400 --> 00:20:18,240
Love it so much.

388
00:20:18,240 --> 00:20:20,000
Hug the knees into the chest.

389
00:20:20,000 --> 00:20:23,640
Take a gentle twist to one side.

390
00:20:23,640 --> 00:20:25,880
Any side.

391
00:20:25,880 --> 00:20:27,520
Breathe and then the other,

392
00:20:27,520 --> 00:20:30,514
just a little
release for the back.

393
00:20:35,760 --> 00:20:38,880
And then slowly
bring it back to center.

394
00:20:38,880 --> 00:20:40,000
And then give
you a little option,

395
00:20:40,000 --> 00:20:41,560
you can come to Cobbler's Pose,

396
00:20:41,560 --> 00:20:45,720
knees wide,
Reclined Cobbler's Pose,

397
00:20:45,720 --> 00:20:47,080
Supta Baddha Konasana,

398
00:20:47,080 --> 00:20:49,760
or we can extend
the legs out long.

399
00:20:49,760 --> 00:20:53,457
Thank you, Benji, thank you.

400
00:20:53,457 --> 00:20:54,960
And then reach the arms up,

401
00:20:54,960 --> 00:20:57,320
place your right hand
gently on the ground,

402
00:20:57,320 --> 00:21:00,280
and then your left
for our final posture,

403
00:21:00,280 --> 00:21:02,700
take a deep breath in.

404
00:21:04,000 --> 00:21:06,701
And a long breath out.

405
00:21:09,240 --> 00:21:10,760
Slowly bring the palms together,

406
00:21:10,760 --> 00:21:13,288
take a deep breath in.

407
00:21:15,600 --> 00:21:16,713
Beautiful,

408
00:21:16,713 --> 00:21:22,120
and a long breath out 
to close this practice.

409
00:21:22,120 --> 00:21:27,380
Seal it with a kiss.

410
00:21:29,280 --> 00:21:30,600
Great work, everyone.

411
00:21:30,600 --> 00:21:32,480
I'll see you tomorrow.

412
00:21:32,480 --> 00:21:34,241
Namaste.

413
00:21:35,162 --> 00:21:40,015
(upbeat rhythmic music)