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- Hello, my precious friends.

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Welcome back to Flow,
your 30 Day Yoga Journey.

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It's Day 22, Truth.

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Let's get started.

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(light rhythmic music)

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Alright, come on 
down to the ground,

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sit up nice and tall.

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And we're gonna take the left

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palm face up and place the
right palm on top of it and

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then allow your palms
to rest gently in your lap.

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Don't let me rush you here,

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take your time
getting settled in.

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Just start to notice
where you're at today.

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How's your energy?

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Start to lengthen through the

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crown of the head
bringing that attention,

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your awareness to your spine.

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Maybe close your eyes if you
haven't already or soften your

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gaze and just take a moment

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to listen, to scan,

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to acknowledge

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who you are 
and where you are today.

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Ah, the beauty of
regular yoga practice.

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Self-inquiry.

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Once again, 
the invitation to bring

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your curiosity.

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And I'm here 
to cheerlead you

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in honoring your truth.

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Start to gently
deepen your breath.

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Relaxing the shoulders down.

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And finding that
gentle lift in your heart.

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Slowing everything down here.

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I know it can be challenging.

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Slowly bat the eyelashes open.

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Let's come
forward onto all fours.

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Really spread
the fingertips wide.

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Hi, Benji.

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Drop the belly
whenever you're ready,

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inhale, let's start moving.

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Drop the belly,
open the chest, Cow Pose.

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Exhale, round through.

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Now I'm gonna let you
move at your pace today,

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listening to the
sound of your breath here.

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So find that textured breath,

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(chuckles) that audible breath.

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Maybe keep a soft gaze
or close your eyes here.

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I'll move alongside you.

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Really listening
to the body here.

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And on your next inhale,

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bring it back
to Tabletop Position.

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Curl the toes and walk the hands
all the way back to your squat.

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Maybe you start to notice the

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heels coming a little
bit closer to the ground.

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Maybe you start to bring
some of the lessons of our other

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practices into these
moments of repetition.

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Allowing the breath to really

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influence your
experience here in the shape.

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Just play.

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And then we'll walk the
hands all the way out to Plank,

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strong and steady.

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Finding that Sukha,
that ease, wherever we can,

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marrying it with the stability
that we find when we focus on

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the Dunda from
the crown to the tail.

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Abs start to wake
up a little bit here,

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activating the
center of the body,

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the energetic center.

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Maybe we find a gentle movement,

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a sawing forward and back.

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And when you're ready,
we'll take the hips up high and

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send them back for
Downward Facing Dog.

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Inhale in deeply.

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Exhale out through the
mouth and stick your tongue out.

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Again, inhale in
deeply through the nose.

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This is a Lion's Breath,
tongue out.

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Nice.

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Slowly walk the feet towards
the front edge of your mat.

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We'll meet in a Forward
Fold standing at the top.

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Part of the home yoga practice
definitely is being honest

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(chuckles) about who
you're sharing your space with.

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No need to have somebody
else's idea of sanctuary here.

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It doesn't need to be quiet.

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It doesn't need to
be perfectly set up.

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All you have to do is show up.

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Drop into the breath here.

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Shake out the head
a little yes, a little no.

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And then when you're ready,
bend those knees,

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tuck the chin into the chest,
really find that articulation

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through the spine as we
slowly roll up to Mountain.

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Maybe the fingertips
trace the fronts of the legs.

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Heart lifts, of course.

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And when you get there,
just take a moment to close

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your eyes or soften your gaze
and just embody this posture,

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Tadasana,
whatever that means to you.

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Focusing on the how.

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Finding that upward current of
energy through the front body.

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That downward current of
energy through the back body.

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On your next inhale,
bat the eyelashes open.

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Reach for the sky.

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Exhale, diving in.

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Wiggle the fingertips,
Forward Fold.

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Inhale, halfway lift,
your version.

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Find length.

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Exhale, follow the
breath back down into the fold.

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Good. Root to rise here,

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ground through all
four corners of the feet.

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Inhale, reach for the sky.

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Exhale, hands
slowly down to our sides.

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From here, send the
fingertips forward.

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Reach palms face down.

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Then plug the
shoulders back in space.

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So you're lifting the heart.

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You're drawing the
shoulder blades together.

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Then take the
fingertips down like so.

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Little zombie arms.

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And then right thumb's gonna

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come to the
center of your left palm.

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And slowly we're gonna press
into that right thumb feeling

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that stretch
through the forearm here.

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Like so.

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And we'll flip it.

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Take the right hand to
the tips of the fingers.

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Press the palm forward.

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Try to keep
those shoulders back.

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And then switch.

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Zombie arms.

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Left thumb to the
center of the right palm.

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And we're looking
for a nice stretch here.

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And then flip the right palm up.

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Left hand to the fingertips.

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And then release.

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Fingertips go down to come up,

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inhale, reach for the sky.

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Exhale, float it down.

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Inhale, halfway lift,
your version.

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Exhale, soften and fold.

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Root to rise.
Bend the knees.

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Inhale, reach for the sky.

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Exhale, Mountain Pose.

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Shift your weight
to your left foot.

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Imagine that marionette string
lifting your right knee up.

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We're gonna keep the hands
at our sides or maybe it feels

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more stable to bring the
palms together in prayer.

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You can also bring fingertips
to a piece of furniture or a wall.

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And in this
Standing One-Legged Tadasana,

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we're gonna rotate
the right ankle one way.

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Keep the shoulders relaxed.

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And then opposite direction.

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Hold onto your focus.

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Calm your breath.

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Nice, then from here,
kick the right heel back.

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Again, feel free to use
some support if you need to.

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Quad stretch.
Nice and easy.

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Famous last words.
"Nice and easy." (chuckles)

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But just a
quad stretch here.

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Pulling the right heel 
towards the glute.

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Paying attention to the spine,
to the pelvis.

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And then
switching to the other side.

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Take your time.

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First, moving into that
Standing One-Legged Tadasana.

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Finding rotation
in the ankle one way.

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Shoulders down.

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Heart lifts.

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Reverse it.

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Just notice how
this side is different.

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Quad stretch.

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Holding onto your focus.

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Calm in your breath.

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And release.

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Inhale, reach for the sky.

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Exhale, float it down.

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Inhale, halfway lift.

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Exhale to soften and bow.

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Bend the knees.

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Step one foot back,
then the other.

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Downward Facing Dog
hips up high and back.

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Breathe in.

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Breathe out.

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Breathe in.
Breathe out.

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I'm laughing 'cause 
of where Benji is and

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where I know I'm headed.
Okay, up and over the hurdle.

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Navel draws in and up.

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Try to really articulate
through the spine here.

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Nice and slow as you
shift forward into your Plank.

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Gaze straight down.

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Reach the heels back.

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Abs turned on.
Hug the low ribs.

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Inhale to look forward,
shift forward.

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Exhale, lower all
the way to your belly.

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Inhale to rise up.

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Cobra, your version.

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Exhale to soften and release.

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Press up to Plank or all fours.

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Inhale.

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Good, exhale, send it back.

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Stay here.
Downward Facing Dog.

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Deep breath in through the nose.

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Exhale,
Lion's Breath tongue out.

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Can take your gaze to
the third eye on the exhale.

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Let's give it a try.

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Inhale in deeply.

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Lion's Breath, tongue out.

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Nice, bend the knees,
inhale to look forward.

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Exhale to make
your way to the top.

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Feet together, really together.

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Uttanasana, Forward Fold.

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Root to rise here.

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Spread the fingertips,
bend the knees,

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ground through the
feet as you rise up.

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Reach for the sky.

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Exhale, Mountain Pose.

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Observe your breath.

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Beautiful.

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From here, we'll
bring the palms together.

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Shift the weight
to the left foot.

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Slowly lengthen through the

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crown of the head as you lift
your right knee all the way up,

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Standing One-Legged Tadasana.

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This time we're gonna grab the

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right ankle and bring it
into the inseam of the

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left inner thigh or
the left calf or the left ankle.

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Vrksasana, Tree Pose.

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Find external
rotation in the right hip.

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Press away from
your standing leg.

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Lift the sternum to the thumbs.

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Now there's nothing like a

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balancing posture and
especially a good ol' classic

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(chuckles) to help you
find your truth of the day.

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So if you're a dancing tree,
let it be so.

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If you're a swaying tree,
right on.

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Whatever it is today,
find your focus,

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calm your breath and

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use your breath to

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create the 
experience in the posture.

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If you want a little challenge,

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maybe we reach
the fingertips up.

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Even more of a challenge,

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maybe we send the gaze,

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our Drishti up towards the sky.

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And even more of a challenge,
maybe we close the eyes.

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Slowly bring the palms together.

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Let them come back down to your
heart space and we'll switch.

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Second side.

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Shift your weight
to the right foot.

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Slowly lift the left knee up.

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Find center.

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Take the left foot to the

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right inner thigh or
right inner calf or ankle.

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Use your right leg
to meet your left foot.

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We're not just
pressing the left foot in,

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but we're finding that Dunda,

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that line, the Sushumna,
the midline here.

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Focus on your breath.

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Palms come together.

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They fall back down
to your heart space.

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And we can release.
Let it go.

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Last time,
inhale, reach for the sky.

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Exhale, Forward Fold.

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Inhale, halfway lift.

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Follow your breath.

260
00:16:04,400 --> 00:16:06,800
Exhale, all the way down.

261
00:16:06,800 --> 00:16:08,960
Walk the feet as
wide as your mat.

262
00:16:08,960 --> 00:16:13,280
Turn the toes out and
slowly bend the knees,

263
00:16:13,280 --> 00:16:15,040
drop your center.

264
00:16:15,040 --> 00:16:16,480
Come into a squat.

265
00:16:16,480 --> 00:16:18,000
Bring the palms together.

266
00:16:18,000 --> 00:16:20,160
Press the elbows into the legs.

267
00:16:20,160 --> 00:16:22,800
Squeeze the legs to the elbows

268
00:16:22,800 --> 00:16:25,623
and try to find
length in the crown.

269
00:16:27,000 --> 00:16:29,602
Breathe deep
in your belly here.

270
00:16:30,960 --> 00:16:32,664
Slow exhale.

271
00:16:34,120 --> 00:16:35,080
One more time.

272
00:16:35,080 --> 00:16:37,546
Big belly breath.

273
00:16:39,120 --> 00:16:41,184
Slow exhale.

274
00:16:42,440 --> 00:16:45,360
Lovely. From here, 
keep the feet active.

275
00:16:45,360 --> 00:16:47,680
We're gonna slowly
bring the fingertips behind.

276
00:16:47,680 --> 00:16:51,174
Come right into a Half Boat.

277
00:16:52,520 --> 00:16:54,320
Shins lifting towards the sky.

278
00:16:54,320 --> 00:16:56,240
You can capture the
backs of the legs here.

279
00:16:56,240 --> 00:16:57,000
Breathe.

280
00:16:57,000 --> 00:16:59,040
Work to get this
lift through the heart.

281
00:16:59,040 --> 00:17:00,920
So if you're collapsed here,

282
00:17:00,920 --> 00:17:02,520
instead of
focusing on the legs,

283
00:17:02,520 --> 00:17:05,480
start by finding
this slow lift, lift,

284
00:17:05,480 --> 00:17:07,480
lift, lift in the torso.

285
00:17:07,480 --> 00:17:10,680
And then in time,
we might release the fingertips.

286
00:17:10,680 --> 00:17:12,400
And in time,
we might straighten the legs.

287
00:17:12,400 --> 00:17:14,480
Breathe.

288
00:17:14,480 --> 00:17:16,320
Breathe, breathe, breathe.

289
00:17:16,320 --> 00:17:19,240
Soften the skin of the face.

290
00:17:19,240 --> 00:17:21,840
Squeeze the legs together.

291
00:17:21,840 --> 00:17:27,360
And then slowly release
everything to the earth.

292
00:17:27,360 --> 00:17:31,168
Relax the
shoulders into the mat.

293
00:17:33,589 --> 00:17:35,400
I'm working with Benji here.

294
00:17:35,400 --> 00:17:38,480
And then hug the
right knee into the chest.

295
00:17:38,480 --> 00:17:40,200
Inhale.

296
00:17:40,200 --> 00:17:42,440
Exhale, take it
over into a twist.

297
00:17:42,440 --> 00:17:43,920
Nice supine twist.

298
00:17:43,920 --> 00:17:49,296
Right shoulder really actively
reaches towards the earth here.

299
00:17:50,760 --> 00:17:54,120
And nice wide
lateral breaths here.

300
00:17:54,120 --> 00:17:57,960
Filling all four 
sides of the torso

301
00:17:57,960 --> 00:18:00,272
as you breathe in.

302
00:18:01,800 --> 00:18:05,275
And as you exhale, it softens.

303
00:18:07,000 --> 00:18:09,589
Lovely. Bring it back to center.

304
00:18:11,520 --> 00:18:14,720
Hug the left knee 
into the chest.

305
00:18:14,720 --> 00:18:16,360
And guide it over to the right,

306
00:18:16,360 --> 00:18:19,880
actively reaching that
left shoulder down this time.

307
00:18:19,880 --> 00:18:22,440
And again, find the expansion

308
00:18:22,440 --> 00:18:26,461
into all four sides of
the torso as you breathe in.

309
00:18:28,400 --> 00:18:31,841
Then soften as you breathe out.

310
00:18:36,120 --> 00:18:38,280
Slowly bring it back to center.

311
00:18:38,280 --> 00:18:40,926
Extend the legs out long.

312
00:18:42,360 --> 00:18:45,130
Take a deep breath in.

313
00:18:45,130 --> 00:18:50,016
And exhale,
Lion's Breath, tongue out.

314
00:18:53,040 --> 00:18:54,120
In case you missed it,

315
00:18:54,120 --> 00:18:57,620
we're gonna do one
more deep breath in.

316
00:18:58,960 --> 00:19:00,721
Don't think.

317
00:19:04,640 --> 00:19:09,104
Ah, and my body just
reacts to that breath.

318
00:19:10,480 --> 00:19:14,235
Notice if yours did too,

319
00:19:14,235 --> 00:19:16,690
if yours does too.

320
00:19:18,560 --> 00:19:20,120
Thank you with all my heart and

321
00:19:20,120 --> 00:19:24,960
soul for showing up
today for yourself.

322
00:19:24,960 --> 00:19:28,522
And for sharing your valuable
time and energy with me.

323
00:19:30,080 --> 00:19:32,560
Let's bring the palms together.

324
00:19:32,560 --> 00:19:36,505
Thumbs to third eye and take
one final breath in together.

325
00:19:38,080 --> 00:19:41,505
And out together to
close this practice.

326
00:19:43,040 --> 00:19:44,600
You're amazing.

327
00:19:44,600 --> 00:19:45,760
You're amazing.
You're amazing.

328
00:19:45,760 --> 00:19:47,280
I'll see you tomorrow.

329
00:19:47,280 --> 00:19:48,966
Namaste.

330
00:19:50,031 --> 00:19:54,862
(upbeat rhythmic music)