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- Hola, my darling friends.

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Welcome back to Flow,
your 30 Day Yoga Journey.

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It's Day 20.

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Can you believe it?

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(chuckles)

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It's incredible and
the journey inward continues.

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Let's get started.

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(light rhythmic music)

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Alright, come into a
comfortable seat and

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let's bring the palms
together and start rubbing them.

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Nice and slow to start,

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just allowing
your shoulders to drop,

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allowing your
attention to draw inward.

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Thank you so
much for being here.

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I know as the days
continue on this journey,

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it gets challenging
to show up for yourself.

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Most important thing you can do

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sometimes gets further and
further down on the list so

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thank you so
much for being here.

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Start to pick up
the speed of the hands.

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Start to feel the
warmth of your own touch.

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Sit up nice and tall.

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Inhale in deeply.

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And exhale, bring the hands to
the chest, to the heart center.

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Again, feel the warmth
of your own touch here.

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You can tuck the chin,
close your eyes,

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lengthen through
the crown of the head.

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Start to gently
deepen your breath.

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And as we continue to add more

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vocabulary to the
physical practice,

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just a sweet, sweet,
friendly reminder that this is

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time for you to go inward

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to connect with your spirit,

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your heart's song.

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And through that process,

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we just get to be
who we really are.

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We get to practice listening

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and loving who we really are.

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Just a little reminder
that that's there for you as we

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continue to move and
groove and flow together.

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Cool.

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Bat the eyelashes open, release
the fingertips to the earth.

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Inhale in.

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Exhale, draw the
chin to the chest.

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I'm just gonna take 
some slow circles

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with the nose one way.

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Continuing to
gently deepen your breath,

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maybe finding an audible breath

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or a little
textured breath here today,

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something that 
feels good and supportive

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for where
you are in this moment.

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Reverse the circle,
find what feels good here.

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Then bring it back to center.

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Draw your left heel
in to your body.

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Uncross your legs and then draw
your right heel into your body.

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So we're in pose or
asana called Siddhasan.

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One foot in front of the other.

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Feel free to sit up on a blanket,
of course, as always.

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Sit up nice and tall here.

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Inhale in, lift the chest.

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Exhale, round through
the spine, chin to chest.

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You're gonna catch the weight
of your palms on your front leg.

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Breathe.

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Inhale, lift and
lengthen through the crown.

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Shoulders actively draw down,
and then exhale, chin to chest.

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Hang for a moment.

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Last time, inhale,
lift and lengthen.

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Exhale, navel draws back
and we round through the spine.

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From here, fingertips are
gonna crawl forward, forward,

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forward until we find length

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through the crown
of the head again.

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Forehead come,
sorry, not forehead,

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forearms (chuckles)
come to the mat,

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maybe the forehead.

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No need to push it.

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And then we're
just gonna find a nice,

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soft, easy stretch here.

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Think about pulling your
right hip crease actively back.

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Of course, you're always

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welcome to grab a
prop here to support you.

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A blanket, a towel,
a block could be nice.

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Breathe.

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The sit bones are
gonna want to lift up.

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So actively reach them down

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so you feel that nice
opening in the left hip,

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outer left hip.

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Breathe deep.

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Notice how with every breath

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your experience 
in this hip stretch

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evolves.

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Another way to say that is

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notice if you're 
just kind of waiting

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for the stretch to end.

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Can you instead enter into
the experience with your breath

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and let that shape
how you feel in the pose?

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So that's a lot easier to do

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when you're flowing to
a fast pace in vinyasa.

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Can we also find that flow with

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the breath here 
as we spend some time

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with our hips today?

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Okay, slowly press it back up.

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Nice.

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Soles of the feet come together.

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Hands come to the arches
of the feet or the ankles,

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Baddha Konasana,
Cobbler's Pose.

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Lift up through the chest.

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Draw down through the shoulders.

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Breathe in.

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Breathe out.

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Send the heels out.

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Toes flexed towards 
your face, Dundasana.

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Breathe in.

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Breathe out.

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Now bend the knees.

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Lean it back.

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Quick little Boat ride.

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Just a little mini Boat ride.

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Lift the shins.

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Lift the heart.

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And then slowly
come back to center.

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Right heel in first this time.

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Left leg to follow.

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Inhale, lift the chest.

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Think Cow Pose here.

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Lengthen.

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Extend. Exhale.

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Round through the spine.

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Cat Pose, chin to chest.

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You can catch a little
weight in the palms here.

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Feel that deep stretch

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in the cervical spine.

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In the whole spine but feel
that nice stretch of the neck.

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Okay, inhale.
We roll through.

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Root down through
the sits bones, lift the chest,

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look up.

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Exhale, round.

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Inhale, lift.

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Exhale, round.

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And again, I love that idea of

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the spine as the

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super highway for 
our energetic body.

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Just a
wonderful way to check in.

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Not to mention your posture too.

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Everything.

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Inhale, lift the heart.

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Exhale, next time you're
rounded forward, stay there.

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Then we'll release the hands.

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Fingertips crawl forward.

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And we slowly slide through
to extension in the crown.

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Finding forearms on the earth

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or maybe elbows 
or hands on a block

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or maybe
reaching all the way forward.

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Breathe in here.

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Actively reach
the hip creases back.

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Keep those sits
bones rooted best you can.

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Soften the skin of the forehead,
relax your jaw, breathe.

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And again, just as your friend,
as your humble guide,

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can this be an opportunity
today to really practice using

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the breath to

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embody the
experience in the posture?

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So notice if you're kind
of waiting for it to end.

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Thoughts are wandering,
feeling that time and space.

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Can we use the breath

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and continue to 
practice being present

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with our experience?

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Audible textured breath

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to assist you in that journey.

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Alright, tip your hat to the

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left hip, our left hip, 
one last breath.

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And then slowly root down

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through the base of
the spine to lift back up.

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We'll come to Cobbler's Pose.

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Once again, soles of
the feet come together.

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Inhale, lift the heart, 
lift the chest.

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And then send the legs out long.

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Heels, press out.

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Toes flex up towards the face.

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Lift the heart, lift the chest.

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Good, and then little
short, tiny little Boat ride.

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Here we go. Lean back, 
lift the heart, lift the shins.

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Maybe this time the fingertips 
reach forward, palms face up.

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Breathe in, breathe out.

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Cross the ankles here and then

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take your center through
all the way to all fours.

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Nice.

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From here, center
yourself on the mat.

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Press into the tops of the feet.

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Press away from your yoga mat.

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So find that length from crown

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to tail and be really
disciplined about that here.

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Nice.

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Curl the right toes under,
just the right toes.

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And send the right heel back.

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Now slide the right toes
back towards the back left corner

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of your mat and then turn to
look towards your right toes.

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Breathe.

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Beautiful.

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Slide it back to
Tabletop Position.

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Left toes curl under,
send the left heel back.

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And then when you're ready,

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slide the left toes towards the
back right corner of your mat.

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Turn to look past your

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right shoulder
at your left toes.

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Should feel nice
opening in the left oblique,

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left waistline,
left hip crease.

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And then slide
it back to center.

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From here, we're gonna
walk the palms forward,

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curl the toes under and peel,

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think about a peeling
today of the tailbone up.

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So the knees may stay bent as

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you slowly lift
the hips up high,

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Downward Facing Dog.

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Breathe in.

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Breathe out.

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Find that wave of the breath,
breathe in.

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And breathe out.

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On your next inhale,
slowly shift it forward.

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Step your right foot all
the way up to a nice low lunge.

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Bring your right hand to the
left side of your mat and then

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you can lower your
left knee to the earth.

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Breathe here.

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Turn your right toes towards
the outer edge of your mat,

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outer right edge of your mat.

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And breathe, breathe, breathe.

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Recruit a prop
if you like it to,

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if you need to,
if you desire.

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Forearms can come 
down to the earth here

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or fingertips
or palms stay to support us.

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We soften through the jaw.

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We actively pull the right hip

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crease back here
in external rotation.

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Left knee can
stay on the ground.

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Or if you like,
you can lift it up.

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Breathe, Lizard Pose.

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Now this is a good shape to

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notice if you're
holding your breath,

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if you're
waiting for it to end.

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Use your breath to

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help shape your experience here.

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Conscious breath.

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Focus on the
sensations of your body.

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Where can I soften?

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Where can I add
stability or support?

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Drawing the attention inward

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by paying 
attention to the details.

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Listening and responding

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with your breath.

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If back knee is lifted,
go ahead and lower it.

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Then we'll slowly walk
the right foot back to center.

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Frame the right
foot with your hands.

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Inhale to look forward.

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Exhale just to all fours.

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Take that right knee back.

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Spread the fingertips.

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Curl the toes under.

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Once again, think about
peeling from the tailbone,

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lifting the hip
creases up high.

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So just a different way
of entering Downward Dog,

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focusing on the how.

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Breathe in here.

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Breathe out.

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Then when you're ready,
nice and slow,

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begin to shift forward.

264
00:14:45,000 --> 00:14:48,120
We're gonna step the left foot
all the way up into the lunge.

265
00:14:48,120 --> 00:14:52,480
Bring the left hand
around to meet the right.

266
00:14:52,480 --> 00:14:54,800
Lower your right knee.

267
00:14:54,800 --> 00:14:56,460
And then we'll 
dial the left toes

268
00:14:56,460 --> 00:14:57,800
towards the
left edge of the mat.

269
00:14:57,800 --> 00:14:58,610
Breathe.

270
00:14:58,610 --> 00:15:01,320
Notice if you're crashing
down into your wrists here,

271
00:15:01,320 --> 00:15:04,120
engage the abdominal wall.

272
00:15:04,120 --> 00:15:06,582
It's there to support you.

273
00:15:09,040 --> 00:15:10,960
And we'll just
check out this side.

274
00:15:10,960 --> 00:15:13,585
Maybe forearms come down.

275
00:15:16,080 --> 00:15:17,480
Maybe back knee lifts.

276
00:15:17,480 --> 00:15:19,006
Maybe not.

277
00:15:22,040 --> 00:15:25,527
Relax the skin of the forehead.

278
00:15:27,320 --> 00:15:31,450
Waking up the whole
body with your breath.

279
00:15:33,720 --> 00:15:35,880
Paying attention
to the sensation,

280
00:15:35,880 --> 00:15:38,840
noticing, oh,
am I kind of pushing it here?

281
00:15:39,720 --> 00:15:42,040
What would it be like if
I kind of backed up a little,

282
00:15:42,040 --> 00:15:44,998
eased back a little?

283
00:16:02,720 --> 00:16:05,440
Take one more breath.

284
00:16:05,440 --> 00:16:07,240
And if the back knee is lifted,

285
00:16:07,240 --> 00:16:11,040
go ahead and slowly
lower it to the ground.

286
00:16:11,040 --> 00:16:13,160
And we'll walk the
left foot back to center.

287
00:16:13,160 --> 00:16:16,160
Frame the left foot 
with your hands.

288
00:16:16,160 --> 00:16:19,440
Inhale to look forward.

289
00:16:19,440 --> 00:16:23,840
And then exhale
to Tabletop Position.

290
00:16:23,840 --> 00:16:27,160
Nice. In Tabletop,
walk the knees together,

291
00:16:27,160 --> 00:16:29,520
really together, 
zip the legs up tight.

292
00:16:29,520 --> 00:16:30,960
Then shift your weight forward

293
00:16:30,960 --> 00:16:33,720
so that your shoulders are
directly over your wrists and

294
00:16:33,720 --> 00:16:36,640
now you're in a
little Half Plank position.

295
00:16:36,640 --> 00:16:37,880
Good, inhale in here.

296
00:16:37,880 --> 00:16:40,190
Exhale, bend 
the elbows just halfway,

297
00:16:40,190 --> 00:16:42,600
look forward,
little grasshopper arms.

298
00:16:42,600 --> 00:16:44,040
Good, then press back up.

299
00:16:44,040 --> 00:16:45,640
Two more just like that.

300
00:16:45,640 --> 00:16:47,320
Squeeze the elbows
into the side body.

301
00:16:47,320 --> 00:16:49,080
Look forward.

302
00:16:49,080 --> 00:16:50,320
Press back up.

303
00:16:50,320 --> 00:16:51,870
One more.

304
00:16:54,760 --> 00:16:58,160
And then slowly lower
all the way to your belly.

305
00:16:58,160 --> 00:17:00,360
Press the tops of the feet down.

306
00:17:00,360 --> 00:17:02,535
Inhale for Cobra.

307
00:17:04,150 --> 00:17:07,480
Exhale to release.

308
00:17:07,480 --> 00:17:08,360
Nice.

309
00:17:08,360 --> 00:17:11,160
Shift your weight over towards
the left side of your mat.

310
00:17:11,160 --> 00:17:14,600
And slowly turn on 
your right ear, right shoulder.

311
00:17:14,600 --> 00:17:18,320
And have fun as
you slowly open up.

312
00:17:18,320 --> 00:17:20,920
Lying on your back here.

313
00:17:20,920 --> 00:17:22,120
We'll cross the right ankle

314
00:17:22,120 --> 00:17:25,668
over the top of the left
thigh for a little figure four.

315
00:17:26,640 --> 00:17:28,560
Breathe.

316
00:17:28,560 --> 00:17:30,431
Relax.

317
00:17:32,480 --> 00:17:35,612
Maybe close the eyes.

318
00:17:37,720 --> 00:17:41,516
Time well spent with yourself.

319
00:17:46,160 --> 00:17:48,360
And then we'll switch.

320
00:17:48,360 --> 00:17:51,320
Left ankle crosses the
top of the right thigh.

321
00:17:51,320 --> 00:17:56,005
Same thing, relax, breathe.

322
00:17:59,760 --> 00:18:02,040
Enjoy these last couple minutes

323
00:18:02,040 --> 00:18:06,028
of this devoted
time to go inward.

324
00:18:07,320 --> 00:18:10,720
Cultivating a beautiful

325
00:18:10,720 --> 00:18:13,800
conversation with
your mind and body.

326
00:18:13,800 --> 00:18:17,031
A conscious conversation.

327
00:18:19,840 --> 00:18:21,560
A conversation at all, right?

328
00:18:21,560 --> 00:18:24,040
When the mind and body
are not in conversation,

329
00:18:24,040 --> 00:18:27,920
we can definitely
feel out of our groove,

330
00:18:27,920 --> 00:18:29,716
out of the flow.

331
00:18:30,890 --> 00:18:32,760
Alright, let's sneak 
in a Happy Baby.

332
00:18:32,760 --> 00:18:34,600
Grab the outer
edges of the feet.

333
00:18:34,600 --> 00:18:38,680
Lengthen your tailbone towards
the front edge of your mat.

334
00:18:38,680 --> 00:18:41,160
The new front edge of your mat.

335
00:18:41,160 --> 00:18:42,898
Breathe in.

336
00:18:44,130 --> 00:18:46,920
Breathe out, release everything.

337
00:18:46,920 --> 00:18:48,840
Extend the legs out long or you

338
00:18:48,840 --> 00:18:52,400
can bring the feet to the
outer edges of your mat and

339
00:18:52,400 --> 00:18:54,360
allow the knees to fall
together if that feels better

340
00:18:54,360 --> 00:18:58,727
in your low back today
after the work we just did.

341
00:19:00,680 --> 00:19:04,590
Find a posture to end in.

342
00:19:05,800 --> 00:19:07,640
And now relax everything.

343
00:19:07,640 --> 00:19:08,880
A flash of surrender.

344
00:19:08,880 --> 00:19:14,074
How fast can you surrender,
let go?

345
00:19:25,400 --> 00:19:27,160
Thank you so
much for showing up.

346
00:19:27,160 --> 00:19:30,640
You truly are my hero.

347
00:19:30,640 --> 00:19:32,320
It's so beautiful and important

348
00:19:32,320 --> 00:19:36,545
that we take this time
to connect to ourselves.

349
00:19:38,200 --> 00:19:41,040
And it's an honor to
connect to each other here.

350
00:19:41,040 --> 00:19:42,080
So thank you again.

351
00:19:42,080 --> 00:19:43,480
We'll bring the palms together.

352
00:19:43,480 --> 00:19:46,240
Thumbs to third eye.

353
00:19:46,240 --> 00:19:49,609
Let's inhale lots
of love in together.

354
00:19:51,240 --> 00:19:55,990
And exhale lots
of love out to close.

355
00:19:57,400 --> 00:19:58,680
See you tomorrow.

356
00:19:58,680 --> 00:20:00,592
Namaste.

357
00:20:01,546 --> 00:20:06,447
(upbeat rhythmic music)