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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 21, Curious.

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Let's get started.

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(light rhythmic music)

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Alright, my darling friends,

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we're gonna begin lying
down on our backs today.

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So come on down to the ground,
center yourself on the mat

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and right away keep
the hips centered.

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You're gonna walk your feet,

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your heels towards the
bottom left corner of your mat.

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Then we'll reach the arms up

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and overhead and you're gonna
just kind of shimmy your head

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and shoulders towards the
top left corner of your mat.

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Grab your right wrist
with your left hand

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and boom,

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we're in a little 
side body stretch

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on our backs to begin.

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To accentuate this stretch,

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this crescent moon,

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there's an option to cross the
right ankle over the left here.

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Just an option.

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And now let's start to
gently deepen the breath.

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Big, nice full

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breaths here,

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in and out.

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And then slowly release,

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come back to center and we'll

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just take the same
thing to the other side.

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So you walk the heels
to the bottom right corner.

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Reach the arms up, shimmy
the head and shoulders over.

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Feel this nice stretch
through the left side body now.

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Grab your left wrist.

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And if you want you can cross
the left ankle over the right.

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Big full, slow
deep breaths here.

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Landing in your practice

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with the invitation 
to stay curious.

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The yoga practice,

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the regular yoga practice

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is such a wonderful opportunity

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to stay in this
practice of being curious.

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When we get to 
do this on the mat

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more regularly it becomes

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something that we do
off the mat with more ease.

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With less thought,
just naturally curious about

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ourselves and
understanding others.

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Okay, slowly walk
it back to center.

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Tuck the chin into the chest.

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And slow and steady bend
just your right knee all the way.

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Inhale in deeply here.

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Exhale, relax your shoulders
underneath your heart space.

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And slowly bend your left knee.

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Inhale in again.

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This time exhale, walk your
hands underneath your hips.

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Open up through the chest.

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Good. Then bend your right
knee to Tabletop Position,

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shin parallel to the sky.

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And then bend your left
knee to Tabletop Position,

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shin parallel to the sky.

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Now activate your abs and

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try to keep your
shoulders relaxed here.

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Chin tucked.

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Good, now bring the knees
together, really together.

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Slow and steady you're gonna
slide your toes all the way

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out towards the
front lip of your mat.

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And then bring it back in.

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Inhale, exhale to extend.

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Inhale, knees bent.

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Exhale to extend.

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If you want to release
the hands underneath the hips,

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just to make it a
little more challenging,

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you can do that but want to
protect the low back here so

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I recommend keeping at least
the thumbs underneath the hips.

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One more time.

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And then slowly bring the hands
to the backs of the thighs.

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Let's massage up and down
the length of the spine here.

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Rocking forward 
all the way to all fours

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whenever you're ready.

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Center yourself on the mat here
and then drop your elbows down.

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Walk the knees back.

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Puppy Pose, Anahatasan.

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Opening up
through the shoulders.

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Peeling the hip
creases up actively.

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Staying curious
about those low abs.

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Can we inhale in,

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feel the expansion in
all four sides of the torso?

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Can we use that exhale to find

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a gentle lift up of
the low abdominals?

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Nice. Carve a line
with the nose as if

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you're pushing a
little ball of yarn forward.

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Stay integrated in the neck as

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you slowly slide
through to your belly.

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Lift up for Sphinx Pose.

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Press into the pubic bone.
Press into the tops of the feet.

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Now from here,
tuck the chin so you can really

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broaden through
the back of the neck.

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Breathe in.

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Breathe out.

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Breathe in.
Press into the elbows.

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Breathe out.

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Now interlace the fingertips,

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keep the elbows where they are,
right underneath the shoulders.

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Breathe in.

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Exhale, hug the low ribs in,

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navel draws up,
we lift the hips up high

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and the gaze 
goes straight down.

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Forearm Plank, breathe.

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Inhale in deeply.

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Exhale to stay.

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Good, stay here.

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Inhale in deeply.

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Exhale to lower the knees,
walk the hands all the way back.

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Come into your squat.

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Inhale to find
length in the spine here.

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Exhale to walk all
the way out to Plank.

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Inhale in, full breath.

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Exhale, Downward Facing Dog.

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Nice.

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Take a couple breaths here.

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Stay curious.

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How's the neck doing?

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How are the hamstrings?

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The hips? Your heart?

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Continue to breathe deep.

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On your next inhale,

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

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Lower the back knee,
front knee over front ankle.

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Loop the shoulders forward,

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up and back and try to get

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light in the
fingertips here if you can.

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Let your heart shine forward.

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Inhale in.
Listen carefully.

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You're gonna bring the
right hand over to the left.

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Then we're gonna 
take the left toes

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and bring them behind us.

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Slowly shifting our fingertips

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and walking them
all the way back,

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preparing for a
Gate Pose variation.

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So I'm walking my hands
all the way to the back.

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I'm gonna turn my right toes in.

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Left hip is stacked
over the left knee.

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Then I'm gonna slowly pull my
bow and arrow across the chest.

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Reach it all the
way up towards the sky.

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Right fingertips,
reach, reach, reach.

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Nice, then draw a
rainbow all the way up.

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And towards the back
edge of your mat here,

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pull the right hip crease back.

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Breathe.

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Feel this beautiful line of

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energy from the outer edge
of your right foot all the way

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through the fingertips
and the crown of the head.

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Think about engaging
your right inner thigh here.

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Nice, inhale in from center.

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Exhale, navel draws back.

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We bend the front knee.

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We slowly guide it all the
way back to our nice low lunge.

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Maybe you inhale,
lift the back knee.

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Look forward.

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Exhale, plant the palms,
step into Plank.

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Inhale in here.

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Exhale to slowly
lower to the belly.

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Inhale for Cobra, long neck.

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Exhale to soften and release.

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Inhale to press up
to Plank or all fours.

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Exhale, Downward Facing Dog.

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Find something new here.

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Whatever that means to you.

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When you're ready,
we'll slide the left foot

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all the way up to
the top of the mat.

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Breathe in.

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Lower the right knee.

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Breathe out.

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Get light on the fingertips.

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Connect to your core.

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Then invite the left
hand over to the right,

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slow and steady,
with connection to center.

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So navel draws in.

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I'm gonna lift my right toes,

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send them behind me,
shift the hips.

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Use the fingertips to
walk it all the way back.

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Left toes turn in.

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Right hand comes down.

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Take a second to get set up and
then pull that bow and arrow.

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Left arm traces a
line across the chest,

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all the way up to the sky
so the shoulders are stacked.

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Again, left toes are turned in.

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Engage your left inner thigh.

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And then maybe we
take it all the way up,

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feeling that
beautiful line of energy

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from the outer
edge of your left foot,

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all the way through
the left fingertips.

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Crown of the head extended.

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Inhale in here,
full expression of the pose.

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And then exhale, navel draws in.

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We bend the front knee and

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we slowly guide it
back to our lunge.

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When you get there,
maybe that back knee lifts.

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As we inhale, look forward.

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Exhale, plant the palms,
step it back to Plank.

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Inhale to look forward,
shift forward.

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Exhale, belly to Cobra or
Chaturanga to Upward Facing Dog.

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Move with your breath.

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Meeting spot,
Downward Facing Dog.

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And find something
new once again.

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Paying attention to the
sensations of your body,

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physical body,
but also to your heart space.

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Remembering it's
all connected here.

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Then once again, we'll step
the right foot all the way up.

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Take your time.

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Right hand comes around,
left knee to the mat.

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Slowly swing the left heel to
the right side of your mat as

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you walk the
hands towards the back.

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Turn the right toes in.

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Reaching it all
the way behind you.

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Our Gate Pose variation.

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Reaching the outer edge of
that right foot to the earth.

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Inhale in.

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Exhale, sweeping
it all the way back.

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Now adding a
Crescent Lunge here.

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Walk the left knee back

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just a bit to deepen
the stretch and inhale,

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sweep the arms all the way up.

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Lift your heart,
lift your chest and exhale,

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cascade it all
the way back down.

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Take a counter stretch here.
Straighten the right leg.

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Flex your right
toes towards your face.

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And then slowly
come back to your lunge.

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Lift the back knee.

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Inhale, look forward.

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Get light on the
fingertips best you can.

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And exhale, plant the palms,
step it back, Plank.

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Inhale in here.

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Exhale to the
belly or Chaturanga.

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Inhale for Cobra or Up Dog.

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Exhale to release.

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Inhale, press it up
to all fours or Plank.

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And then send it
back as you breathe out,

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Downward Facing Dog.

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Find something new.

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Maybe it's shortening your dog

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or walking it out
to be a longer stance.

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As you're ready, slide
the left toes all the way up.

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Left hand comes around
to meet the right knee.

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Lower the back knee,

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swinging the right heel to the

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left side of the mat as we
walk the hands all the way back.

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Dial the left toes in.

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Press into the outer
edge of your left foot.

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And we reach the left
fingertips all the way up,

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lengthening through
the crown of the head.

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Starting to be some stormy

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weather outside
here where I am at.

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So beautiful.

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Inhale in.

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Exhale from center.

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Slowly guide it all the
way to the front of your mat.

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Follow your breath here.

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Walk the right knee back.

259
00:13:21,600 --> 00:13:23,480
Inhale, Crescent Lunge.

260
00:13:23,480 --> 00:13:25,000
Big breath, big stretch.

261
00:13:25,000 --> 00:13:28,370
Sweep the arms all the way up.

262
00:13:28,370 --> 00:13:31,880
Exhale all the way down.

263
00:13:31,880 --> 00:13:34,080
Pull the left hip crease back.

264
00:13:34,080 --> 00:13:36,240
Inhale, flex the left toes.

265
00:13:36,240 --> 00:13:39,400
So active in that left foot.

266
00:13:39,400 --> 00:13:42,000
And then slowly bring
it back to your lunge.

267
00:13:42,000 --> 00:13:43,587
Breathe out.

268
00:13:44,840 --> 00:13:46,040
Lift the back knee.

269
00:13:46,040 --> 00:13:47,480
Step the left toes back.

270
00:13:47,480 --> 00:13:49,200
Big breath for Plank Pose here.

271
00:13:49,200 --> 00:13:50,200
Listen.

272
00:13:50,200 --> 00:13:52,560
Exhale, Downward Facing Dog.

273
00:13:52,560 --> 00:13:55,080
From here, 
press into your left palm.

274
00:13:55,080 --> 00:13:57,240
Bring your right
hand to your heart space.

275
00:13:57,240 --> 00:13:59,281
Just try, see what happens.

276
00:14:00,720 --> 00:14:04,880
Then send the right hand 
down to the earth.

277
00:14:04,880 --> 00:14:09,014
Reset and bring your left
hand to your heart space.

278
00:14:10,560 --> 00:14:12,960
Again, left hand down.

279
00:14:12,960 --> 00:14:16,079
Find that
connection to the midline.

280
00:14:18,600 --> 00:14:20,880
And then switch.

281
00:14:20,880 --> 00:14:25,865
Trying to keep the hips stable.

282
00:14:26,920 --> 00:14:28,840
And then release.
Beautiful.

283
00:14:28,840 --> 00:14:32,800
Slowly lower the knees
to the mat, Child's Pose.

284
00:14:32,800 --> 00:14:35,720
You can take the knees wide
or together, your choice.

285
00:14:35,720 --> 00:14:37,360
If Child's Pose is not for you,

286
00:14:37,360 --> 00:14:40,160
go ahead and flip on to your
back right now and we'll meet

287
00:14:40,160 --> 00:14:43,903
you there with the
knees hugging into the chest.

288
00:14:49,080 --> 00:14:51,466
Inhale in deeply.

289
00:14:52,460 --> 00:14:55,772
Exhale completely.

290
00:14:57,480 --> 00:15:01,160
Now there's an invitation
here to finish a sentence,

291
00:15:01,160 --> 00:15:02,960
a little affirmation.

292
00:15:02,960 --> 00:15:05,680
Try not to think too hard.

293
00:15:05,680 --> 00:15:07,817
Just see what comes up.

294
00:15:08,960 --> 00:15:13,520
You are invited to
finish the sentence,

295
00:15:13,520 --> 00:15:16,321
I choose…

296
00:15:18,280 --> 00:15:21,114
I choose…

297
00:15:24,640 --> 00:15:26,760
Try not to think too hard.

298
00:15:26,760 --> 00:15:28,120
Just notice what comes up.

299
00:15:28,120 --> 00:15:30,299
I choose…

300
00:15:33,600 --> 00:15:35,400
Curious. Very curious.

301
00:15:35,400 --> 00:15:38,160
If you're in Child's Pose,
let's come up,

302
00:15:38,160 --> 00:15:40,800
swing our legs to one
side and join our friends,

303
00:15:40,800 --> 00:15:42,640
anyone who might
be on their backs,

304
00:15:42,640 --> 00:15:44,420
giving themselves a hug.

305
00:15:45,720 --> 00:15:47,660
I choose…

306
00:15:53,601 --> 00:15:58,080
Preparing for Bridge Pose,
Setu Bandhasana.

307
00:15:58,080 --> 00:16:01,518
Slowly release the
feet to the ground.

308
00:16:02,880 --> 00:16:04,240
It's so cool, you guys.

309
00:16:04,240 --> 00:16:08,299
There's a Texas
thunderstorm a-brewing outside.

310
00:16:09,480 --> 00:16:12,240
Snuggle the shoulder
blades under the heart space,

311
00:16:12,240 --> 00:16:13,920
plant the palms into the earth,

312
00:16:13,920 --> 00:16:16,440
ground through all
four corners of the feet.

313
00:16:16,440 --> 00:16:18,560
And I really invite you to take

314
00:16:18,560 --> 00:16:23,520
this one really slow and
maybe even close your eyes.

315
00:16:23,520 --> 00:16:25,840
Starting almost meticulously

316
00:16:25,840 --> 00:16:29,720
with the tailbone
lifting up through the sternum,

317
00:16:29,720 --> 00:16:33,240
not the sternum,
sorry, the sacrum. (laughs)

318
00:16:33,240 --> 00:16:37,240
One vertebra at a time,

319
00:16:37,240 --> 00:16:40,261
really feeling it out

320
00:16:41,414 --> 00:16:44,760
until we get to the sternum.

321
00:16:44,760 --> 00:16:48,280
Lift the chest, lift the chin.

322
00:16:48,280 --> 00:16:51,440
And then slowly
cascading it down.

323
00:16:51,440 --> 00:16:54,702
Softening
through the collarbone.

324
00:16:56,560 --> 00:17:00,925
One vertebra at a time,
slowly releasing.

325
00:17:02,440 --> 00:17:05,866
And again, try to keep it slow.

326
00:17:09,480 --> 00:17:13,120
Finding that
articulation in the spine,

327
00:17:13,120 --> 00:17:15,492
really staying curious

328
00:17:17,455 --> 00:17:19,978
and disciplined

329
00:17:25,880 --> 00:17:30,559
about the articulation of
the spine in this series.

330
00:17:32,240 --> 00:17:34,590
Do one more round.

331
00:17:40,290 --> 00:17:45,120
And the next
time your hips land,

332
00:17:45,120 --> 00:17:46,320
we're gonna end with something

333
00:17:46,320 --> 00:17:49,160
a little silly but
just give it a try.

334
00:17:49,160 --> 00:17:52,200
We're gonna lift the feet,
reach the arms up,

335
00:17:52,200 --> 00:17:54,640
kick the legs up and you're
just gonna give it a shake.

336
00:17:54,640 --> 00:17:56,240
Some of you have
done this with me before.

337
00:17:56,240 --> 00:18:00,400
We're just gonna shake here
and breathe for 20 seconds.

338
00:18:00,400 --> 00:18:01,400
Shake, shake, shake.

339
00:18:01,400 --> 00:18:05,080
Please, please give it a try.

340
00:18:05,080 --> 00:18:09,249
Shake, don't think,
relax, inner smile, welcome.

341
00:18:11,000 --> 00:18:12,880
Getting things moving,

342
00:18:12,880 --> 00:18:13,840
letting things go,

343
00:18:13,840 --> 00:18:17,973
making space
for new experiences.

344
00:18:19,520 --> 00:18:22,530
It pays to stay curious

345
00:18:22,530 --> 00:18:25,497
and alive, present.

346
00:18:26,920 --> 00:18:29,280
You're here for five.

347
00:18:29,280 --> 00:18:31,120
Shake, four,

348
00:18:31,120 --> 00:18:32,400
three,

349
00:18:32,400 --> 00:18:34,010
two,
shake, shake, shake, shake.

350
00:18:34,010 --> 00:18:36,440
And one, release everything.

351
00:18:36,440 --> 00:18:38,560
Extend the legs out long.

352
00:18:38,560 --> 00:18:41,320
Relax your arms
gently at your side.

353
00:18:41,320 --> 00:18:43,600
Tuck the chin just slightly.

354
00:18:43,600 --> 00:18:46,560
Inhale lots of love in.

355
00:18:46,560 --> 00:18:49,612
Exhale to let everything go.

356
00:18:53,400 --> 00:18:56,655
Oh, to be alive today.

357
00:18:59,840 --> 00:19:00,760
Close your eyes.

358
00:19:00,760 --> 00:19:03,635
Just take a moment to notice.

359
00:19:06,720 --> 00:19:09,657
A flash of surrender.

360
00:19:17,240 --> 00:19:20,140
And then consider the how

361
00:19:21,684 --> 00:19:23,040
when we're curious,

362
00:19:23,040 --> 00:19:28,240
always kind of
investigating how we're moving.

363
00:19:29,600 --> 00:19:30,720
So consider the how as you

364
00:19:30,720 --> 00:19:34,696
bring your 
left hand to your heart

365
00:19:34,696 --> 00:19:37,503
and your
right hand to your belly.

366
00:19:39,600 --> 00:19:43,627
Breathe in, breathe out.

367
00:19:46,680 --> 00:19:51,054
Breathe in, breathe out.

368
00:19:52,760 --> 00:19:53,760
On your next breath,

369
00:19:53,760 --> 00:19:55,880
bring the palms
slowly together,

370
00:19:55,880 --> 00:19:56,840
thumbs to third eye,

371
00:19:56,840 --> 00:19:59,677
and we'll take a
final breath in together.

372
00:20:01,200 --> 00:20:02,560
Great work, everyone.

373
00:20:02,560 --> 00:20:05,319
Exhale out together.

374
00:20:06,720 --> 00:20:08,960
See you tomorrow.

375
00:20:08,960 --> 00:20:10,961
Namaste.

376
00:20:11,901 --> 00:20:16,704
(upbeat rhythmic music)