- Hola, my darling friends.

Welcome back to Flow,
your 30 Day Yoga Journey.

It's Day 20.

Can you believe it?

(chuckles)

It's incredible and
the journey inward continues.

Let's get started.

(light rhythmic music)

Alright, come into a
comfortable seat and

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

Nice and slow to start,

just allowing
your shoulders to drop,

allowing your
attention to draw inward.

Thank you so
much for being here.

I know as the days
continue on this journey,

it gets challenging
to show up for yourself.

Most important thing you can do

sometimes gets further and
further down on the list so

thank you so
much for being here.

Start to pick up
the speed of the hands.

Start to feel the
warmth of your own touch.

Sit up nice and tall.

Inhale in deeply.

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

Again, feel the warmth
of your own touch here.

You can tuck the chin,
close your eyes,

lengthen through
the crown of the head.

Start to gently
deepen your breath.

And as we continue to add more

vocabulary to the
physical practice,

just a sweet, sweet,
friendly reminder that this is

time for you to go inward

to connect with your spirit,

your heart's song.

And through that process,

we just get to be
who we really are.

We get to practice listening

and loving who we really are.

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

continue to move and
groove and flow together.

Cool.

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

Inhale in.

Exhale, draw the
chin to the chest.

I'm just gonna take 
some slow circles

with the nose one way.

Continuing to
gently deepen your breath,

maybe finding an audible breath

or a little
textured breath here today,

something that 
feels good and supportive

for where
you are in this moment.

Reverse the circle,
find what feels good here.

Then bring it back to center.

Draw your left heel
in to your body.

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

So we're in pose or
asana called Siddhasan.

One foot in front of the other.

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

Sit up nice and tall here.

Inhale in, lift the chest.

Exhale, round through
the spine, chin to chest.

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

Breathe.

Inhale, lift and
lengthen through the crown.

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

Hang for a moment.

Last time, inhale,
lift and lengthen.

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

From here, fingertips are
gonna crawl forward, forward,

forward until we find length

through the crown
of the head again.

Forehead come,
sorry, not forehead,

forearms (chuckles)
come to the mat,

maybe the forehead.

No need to push it.

And then we're
just gonna find a nice,

soft, easy stretch here.

Think about pulling your
right hip crease actively back.

Of course, you're always

welcome to grab a
prop here to support you.

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

Breathe.

The sit bones are
gonna want to lift up.

So actively reach them down

so you feel that nice
opening in the left hip,

outer left hip.

Breathe deep.

Notice how with every breath

your experience 
in this hip stretch

evolves.

Another way to say that is

notice if you're 
just kind of waiting

for the stretch to end.

Can you instead enter into
the experience with your breath

and let that shape
how you feel in the pose?

So that's a lot easier to do

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

Can we also find that flow with

the breath here 
as we spend some time

with our hips today?

Okay, slowly press it back up.

Nice.

Soles of the feet come together.

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

Baddha Konasana,
Cobbler's Pose.

Lift up through the chest.

Draw down through the shoulders.

Breathe in.

Breathe out.

Send the heels out.

Toes flexed towards 
your face, Dundasana.

Breathe in.

Breathe out.

Now bend the knees.

Lean it back.

Quick little Boat ride.

Just a little mini Boat ride.

Lift the shins.

Lift the heart.

And then slowly
come back to center.

Right heel in first this time.

Left leg to follow.

Inhale, lift the chest.

Think Cow Pose here.

Lengthen.

Extend. Exhale.

Round through the spine.

Cat Pose, chin to chest.

You can catch a little
weight in the palms here.

Feel that deep stretch

in the cervical spine.

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

Okay, inhale.
We roll through.

Root down through
the sits bones, lift the chest,

look up.

Exhale, round.

Inhale, lift.

Exhale, round.

And again, I love that idea of

the spine as the

super highway for 
our energetic body.

Just a
wonderful way to check in.

Not to mention your posture too.

Everything.

Inhale, lift the heart.

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

Then we'll release the hands.

Fingertips crawl forward.

And we slowly slide through
to extension in the crown.

Finding forearms on the earth

or maybe elbows 
or hands on a block

or maybe
reaching all the way forward.

Breathe in here.

Actively reach
the hip creases back.

Keep those sits
bones rooted best you can.

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

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

can this be an opportunity
today to really practice using

the breath to

embody the
experience in the posture?

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

Thoughts are wandering,
feeling that time and space.

Can we use the breath

and continue to 
practice being present

with our experience?

Audible textured breath

to assist you in that journey.

Alright, tip your hat to the

left hip, our left hip, 
one last breath.

And then slowly root down

through the base of
the spine to lift back up.

We'll come to Cobbler's Pose.

Once again, soles of
the feet come together.

Inhale, lift the heart, 
lift the chest.

And then send the legs out long.

Heels, press out.

Toes flex up towards the face.

Lift the heart, lift the chest.

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

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

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

Breathe in, breathe out.

Cross the ankles here and then

take your center through
all the way to all fours.

Nice.

From here, center
yourself on the mat.

Press into the tops of the feet.

Press away from your yoga mat.

So find that length from crown

to tail and be really
disciplined about that here.

Nice.

Curl the right toes under,
just the right toes.

And send the right heel back.

Now slide the right toes
back towards the back left corner

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

Breathe.

Beautiful.

Slide it back to
Tabletop Position.

Left toes curl under,
send the left heel back.

And then when you're ready,

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

Turn to look past your

right shoulder
at your left toes.

Should feel nice
opening in the left oblique,

left waistline,
left hip crease.

And then slide
it back to center.

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

curl the toes under and peel,

think about a peeling
today of the tailbone up.

So the knees may stay bent as

you slowly lift
the hips up high,

Downward Facing Dog.

Breathe in.

Breathe out.

Find that wave of the breath,
breathe in.

And breathe out.

On your next inhale,
slowly shift it forward.

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

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

you can lower your
left knee to the earth.

Breathe here.

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

outer right edge of your mat.

And breathe, breathe, breathe.

Recruit a prop
if you like it to,

if you need to,
if you desire.

Forearms can come 
down to the earth here

or fingertips
or palms stay to support us.

We soften through the jaw.

We actively pull the right hip

crease back here
in external rotation.

Left knee can
stay on the ground.

Or if you like,
you can lift it up.

Breathe, Lizard Pose.

Now this is a good shape to

notice if you're
holding your breath,

if you're
waiting for it to end.

Use your breath to

help shape your experience here.

Conscious breath.

Focus on the
sensations of your body.

Where can I soften?

Where can I add
stability or support?

Drawing the attention inward

by paying 
attention to the details.

Listening and responding

with your breath.

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

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

Frame the right
foot with your hands.

Inhale to look forward.

Exhale just to all fours.

Take that right knee back.

Spread the fingertips.

Curl the toes under.

Once again, think about
peeling from the tailbone,

lifting the hip
creases up high.

So just a different way
of entering Downward Dog,

focusing on the how.

Breathe in here.

Breathe out.

Then when you're ready,
nice and slow,

begin to shift forward.

We're gonna step the left foot
all the way up into the lunge.

Bring the left hand
around to meet the right.

Lower your right knee.

And then we'll 
dial the left toes

towards the
left edge of the mat.

Breathe.

Notice if you're crashing
down into your wrists here,

engage the abdominal wall.

It's there to support you.

And we'll just
check out this side.

Maybe forearms come down.

Maybe back knee lifts.

Maybe not.

Relax the skin of the forehead.

Waking up the whole
body with your breath.

Paying attention
to the sensation,

noticing, oh,
am I kind of pushing it here?

What would it be like if
I kind of backed up a little,

eased back a little?

Take one more breath.

And if the back knee is lifted,

go ahead and slowly
lower it to the ground.

And we'll walk the
left foot back to center.

Frame the left foot 
with your hands.

Inhale to look forward.

And then exhale
to Tabletop Position.

Nice. In Tabletop,
walk the knees together,

really together, 
zip the legs up tight.

Then shift your weight forward

so that your shoulders are
directly over your wrists and

now you're in a
little Half Plank position.

Good, inhale in here.

Exhale, bend 
the elbows just halfway,

look forward,
little grasshopper arms.

Good, then press back up.

Two more just like that.

Squeeze the elbows
into the side body.

Look forward.

Press back up.

One more.

And then slowly lower
all the way to your belly.

Press the tops of the feet down.

Inhale for Cobra.

Exhale to release.

Nice.

Shift your weight over towards
the left side of your mat.

And slowly turn on 
your right ear, right shoulder.

And have fun as
you slowly open up.

Lying on your back here.

We'll cross the right ankle

over the top of the left
thigh for a little figure four.

Breathe.

Relax.

Maybe close the eyes.

Time well spent with yourself.

And then we'll switch.

Left ankle crosses the
top of the right thigh.

Same thing, relax, breathe.

Enjoy these last couple minutes

of this devoted
time to go inward.

Cultivating a beautiful

conversation with
your mind and body.

A conscious conversation.

A conversation at all, right?

When the mind and body
are not in conversation,

we can definitely
feel out of our groove,

out of the flow.

Alright, let's sneak 
in a Happy Baby.

Grab the outer
edges of the feet.

Lengthen your tailbone towards
the front edge of your mat.

The new front edge of your mat.

Breathe in.

Breathe out, release everything.

Extend the legs out long or you

can bring the feet to the
outer edges of your mat and

allow the knees to fall
together if that feels better

in your low back today
after the work we just did.

Find a posture to end in.

And now relax everything.

A flash of surrender.

How fast can you surrender,
let go?

Thank you so
much for showing up.

You truly are my hero.

It's so beautiful and important

that we take this time
to connect to ourselves.

And it's an honor to
connect to each other here.

So thank you again.

We'll bring the palms together.

Thumbs to third eye.

Let's inhale lots
of love in together.

And exhale lots
of love out to close.

See you tomorrow.

Namaste.

(upbeat rhythmic music)