- Hello everyone,
welcome back to Flow,

your 30 Day Yoga Journey.

It's Day 21, Curious.

Let's get started.

(light rhythmic music)

Alright, my darling friends,

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

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

and right away keep
the hips centered.

You're gonna walk your feet,

your heels towards the
bottom left corner of your mat.

Then we'll reach the arms up

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

and shoulders towards the
top left corner of your mat.

Grab your right wrist
with your left hand

and boom,

we're in a little 
side body stretch

on our backs to begin.

To accentuate this stretch,

this crescent moon,

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

Just an option.

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

Big, nice full

breaths here,

in and out.

And then slowly release,

come back to center and we'll

just take the same
thing to the other side.

So you walk the heels
to the bottom right corner.

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

Feel this nice stretch
through the left side body now.

Grab your left wrist.

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

Big full, slow
deep breaths here.

Landing in your practice

with the invitation 
to stay curious.

The yoga practice,

the regular yoga practice

is such a wonderful opportunity

to stay in this
practice of being curious.

When we get to 
do this on the mat

more regularly it becomes

something that we do
off the mat with more ease.

With less thought,
just naturally curious about

ourselves and
understanding others.

Okay, slowly walk
it back to center.

Tuck the chin into the chest.

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

Inhale in deeply here.

Exhale, relax your shoulders
underneath your heart space.

And slowly bend your left knee.

Inhale in again.

This time exhale, walk your
hands underneath your hips.

Open up through the chest.

Good. Then bend your right
knee to Tabletop Position,

shin parallel to the sky.

And then bend your left
knee to Tabletop Position,

shin parallel to the sky.

Now activate your abs and

try to keep your
shoulders relaxed here.

Chin tucked.

Good, now bring the knees
together, really together.

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

out towards the
front lip of your mat.

And then bring it back in.

Inhale, exhale to extend.

Inhale, knees bent.

Exhale to extend.

If you want to release
the hands underneath the hips,

just to make it a
little more challenging,

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

I recommend keeping at least
the thumbs underneath the hips.

One more time.

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

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

Rocking forward 
all the way to all fours

whenever you're ready.

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

Walk the knees back.

Puppy Pose, Anahatasan.

Opening up
through the shoulders.

Peeling the hip
creases up actively.

Staying curious
about those low abs.

Can we inhale in,

feel the expansion in
all four sides of the torso?

Can we use that exhale to find

a gentle lift up of
the low abdominals?

Nice. Carve a line
with the nose as if

you're pushing a
little ball of yarn forward.

Stay integrated in the neck as

you slowly slide
through to your belly.

Lift up for Sphinx Pose.

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

Now from here,
tuck the chin so you can really

broaden through
the back of the neck.

Breathe in.

Breathe out.

Breathe in.
Press into the elbows.

Breathe out.

Now interlace the fingertips,

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

Breathe in.

Exhale, hug the low ribs in,

navel draws up,
we lift the hips up high

and the gaze 
goes straight down.

Forearm Plank, breathe.

Inhale in deeply.

Exhale to stay.

Good, stay here.

Inhale in deeply.

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

Come into your squat.

Inhale to find
length in the spine here.

Exhale to walk all
the way out to Plank.

Inhale in, full breath.

Exhale, Downward Facing Dog.

Nice.

Take a couple breaths here.

Stay curious.

How's the neck doing?

How are the hamstrings?

The hips? Your heart?

Continue to breathe deep.

On your next inhale,

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

Lower the back knee,
front knee over front ankle.

Loop the shoulders forward,

up and back and try to get

light in the
fingertips here if you can.

Let your heart shine forward.

Inhale in.
Listen carefully.

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

Then we're gonna 
take the left toes

and bring them behind us.

Slowly shifting our fingertips

and walking them
all the way back,

preparing for a
Gate Pose variation.

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

I'm gonna turn my right toes in.

Left hip is stacked
over the left knee.

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

Reach it all the
way up towards the sky.

Right fingertips,
reach, reach, reach.

Nice, then draw a
rainbow all the way up.

And towards the back
edge of your mat here,

pull the right hip crease back.

Breathe.

Feel this beautiful line of

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

through the fingertips
and the crown of the head.

Think about engaging
your right inner thigh here.

Nice, inhale in from center.

Exhale, navel draws back.

We bend the front knee.

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

Maybe you inhale,
lift the back knee.

Look forward.

Exhale, plant the palms,
step into Plank.

Inhale in here.

Exhale to slowly
lower to the belly.

Inhale for Cobra, long neck.

Exhale to soften and release.

Inhale to press up
to Plank or all fours.

Exhale, Downward Facing Dog.

Find something new here.

Whatever that means to you.

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

all the way up to
the top of the mat.

Breathe in.

Lower the right knee.

Breathe out.

Get light on the fingertips.

Connect to your core.

Then invite the left
hand over to the right,

slow and steady,
with connection to center.

So navel draws in.

I'm gonna lift my right toes,

send them behind me,
shift the hips.

Use the fingertips to
walk it all the way back.

Left toes turn in.

Right hand comes down.

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

Left arm traces a
line across the chest,

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

Again, left toes are turned in.

Engage your left inner thigh.

And then maybe we
take it all the way up,

feeling that
beautiful line of energy

from the outer
edge of your left foot,

all the way through
the left fingertips.

Crown of the head extended.

Inhale in here,
full expression of the pose.

And then exhale, navel draws in.

We bend the front knee and

we slowly guide it
back to our lunge.

When you get there,
maybe that back knee lifts.

As we inhale, look forward.

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

Inhale to look forward,
shift forward.

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

Move with your breath.

Meeting spot,
Downward Facing Dog.

And find something
new once again.

Paying attention to the
sensations of your body,

physical body,
but also to your heart space.

Remembering it's
all connected here.

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

Take your time.

Right hand comes around,
left knee to the mat.

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

you walk the
hands towards the back.

Turn the right toes in.

Reaching it all
the way behind you.

Our Gate Pose variation.

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

Inhale in.

Exhale, sweeping
it all the way back.

Now adding a
Crescent Lunge here.

Walk the left knee back

just a bit to deepen
the stretch and inhale,

sweep the arms all the way up.

Lift your heart,
lift your chest and exhale,

cascade it all
the way back down.

Take a counter stretch here.
Straighten the right leg.

Flex your right
toes towards your face.

And then slowly
come back to your lunge.

Lift the back knee.

Inhale, look forward.

Get light on the
fingertips best you can.

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

Inhale in here.

Exhale to the
belly or Chaturanga.

Inhale for Cobra or Up Dog.

Exhale to release.

Inhale, press it up
to all fours or Plank.

And then send it
back as you breathe out,

Downward Facing Dog.

Find something new.

Maybe it's shortening your dog

or walking it out
to be a longer stance.

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

Left hand comes around
to meet the right knee.

Lower the back knee,

swinging the right heel to the

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

Dial the left toes in.

Press into the outer
edge of your left foot.

And we reach the left
fingertips all the way up,

lengthening through
the crown of the head.

Starting to be some stormy

weather outside
here where I am at.

So beautiful.

Inhale in.

Exhale from center.

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

Follow your breath here.

Walk the right knee back.

Inhale, Crescent Lunge.

Big breath, big stretch.

Sweep the arms all the way up.

Exhale all the way down.

Pull the left hip crease back.

Inhale, flex the left toes.

So active in that left foot.

And then slowly bring
it back to your lunge.

Breathe out.

Lift the back knee.

Step the left toes back.

Big breath for Plank Pose here.

Listen.

Exhale, Downward Facing Dog.

From here, 
press into your left palm.

Bring your right
hand to your heart space.

Just try, see what happens.

Then send the right hand 
down to the earth.

Reset and bring your left
hand to your heart space.

Again, left hand down.

Find that
connection to the midline.

And then switch.

Trying to keep the hips stable.

And then release.
Beautiful.

Slowly lower the knees
to the mat, Child's Pose.

You can take the knees wide
or together, your choice.

If Child's Pose is not for you,

go ahead and flip on to your
back right now and we'll meet

you there with the
knees hugging into the chest.

Inhale in deeply.

Exhale completely.

Now there's an invitation
here to finish a sentence,

a little affirmation.

Try not to think too hard.

Just see what comes up.

You are invited to
finish the sentence,

I choose…

I choose…

Try not to think too hard.

Just notice what comes up.

I choose…

Curious. Very curious.

If you're in Child's Pose,
let's come up,

swing our legs to one
side and join our friends,

anyone who might
be on their backs,

giving themselves a hug.

I choose…

Preparing for Bridge Pose,
Setu Bandhasana.

Slowly release the
feet to the ground.

It's so cool, you guys.

There's a Texas
thunderstorm a-brewing outside.

Snuggle the shoulder
blades under the heart space,

plant the palms into the earth,

ground through all
four corners of the feet.

And I really invite you to take

this one really slow and
maybe even close your eyes.

Starting almost meticulously

with the tailbone
lifting up through the sternum,

not the sternum,
sorry, the sacrum. (laughs)

One vertebra at a time,

really feeling it out

until we get to the sternum.

Lift the chest, lift the chin.

And then slowly
cascading it down.

Softening
through the collarbone.

One vertebra at a time,
slowly releasing.

And again, try to keep it slow.

Finding that
articulation in the spine,

really staying curious

and disciplined

about the articulation of
the spine in this series.

Do one more round.

And the next
time your hips land,

we're gonna end with something

a little silly but
just give it a try.

We're gonna lift the feet,
reach the arms up,

kick the legs up and you're
just gonna give it a shake.

Some of you have
done this with me before.

We're just gonna shake here
and breathe for 20 seconds.

Shake, shake, shake.

Please, please give it a try.

Shake, don't think,
relax, inner smile, welcome.

Getting things moving,

letting things go,

making space
for new experiences.

It pays to stay curious

and alive, present.

You're here for five.

Shake, four,

three,

two,
shake, shake, shake, shake.

And one, release everything.

Extend the legs out long.

Relax your arms
gently at your side.

Tuck the chin just slightly.

Inhale lots of love in.

Exhale to let everything go.

Oh, to be alive today.

Close your eyes.

Just take a moment to notice.

A flash of surrender.

And then consider the how

when we're curious,

always kind of
investigating how we're moving.

So consider the how as you

bring your 
left hand to your heart

and your
right hand to your belly.

Breathe in, breathe out.

Breathe in, breathe out.

On your next breath,

bring the palms
slowly together,

thumbs to third eye,

and we'll take a
final breath in together.

Great work, everyone.

Exhale out together.

See you tomorrow.

Namaste.

(upbeat rhythmic music)