- Hello, my precious friends.

Welcome back to Flow,
your 30 Day Yoga Journey.

It's Day 22, Truth.

Let's get started.

(light rhythmic music)

Alright, come on 
down to the ground,

sit up nice and tall.

And we're gonna take the left

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

then allow your palms
to rest gently in your lap.

Don't let me rush you here,

take your time
getting settled in.

Just start to notice
where you're at today.

How's your energy?

Start to lengthen through the

crown of the head
bringing that attention,

your awareness to your spine.

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

gaze and just take a moment

to listen, to scan,

to acknowledge

who you are 
and where you are today.

Ah, the beauty of
regular yoga practice.

Self-inquiry.

Once again, 
the invitation to bring

your curiosity.

And I'm here 
to cheerlead you

in honoring your truth.

Start to gently
deepen your breath.

Relaxing the shoulders down.

And finding that
gentle lift in your heart.

Slowing everything down here.

I know it can be challenging.

Slowly bat the eyelashes open.

Let's come
forward onto all fours.

Really spread
the fingertips wide.

Hi, Benji.

Drop the belly
whenever you're ready,

inhale, let's start moving.

Drop the belly,
open the chest, Cow Pose.

Exhale, round through.

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

listening to the
sound of your breath here.

So find that textured breath,

(chuckles) that audible breath.

Maybe keep a soft gaze
or close your eyes here.

I'll move alongside you.

Really listening
to the body here.

And on your next inhale,

bring it back
to Tabletop Position.

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

Maybe you start to notice the

heels coming a little
bit closer to the ground.

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

practices into these
moments of repetition.

Allowing the breath to really

influence your
experience here in the shape.

Just play.

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

strong and steady.

Finding that Sukha,
that ease, wherever we can,

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

the Dunda from
the crown to the tail.

Abs start to wake
up a little bit here,

activating the
center of the body,

the energetic center.

Maybe we find a gentle movement,

a sawing forward and back.

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

send them back for
Downward Facing Dog.

Inhale in deeply.

Exhale out through the
mouth and stick your tongue out.

Again, inhale in
deeply through the nose.

This is a Lion's Breath,
tongue out.

Nice.

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

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

Part of the home yoga practice
definitely is being honest

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

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

It doesn't need to be quiet.

It doesn't need to
be perfectly set up.

All you have to do is show up.

Drop into the breath here.

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

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

tuck the chin into the chest,
really find that articulation

through the spine as we
slowly roll up to Mountain.

Maybe the fingertips
trace the fronts of the legs.

Heart lifts, of course.

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

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

Tadasana,
whatever that means to you.

Focusing on the how.

Finding that upward current of
energy through the front body.

That downward current of
energy through the back body.

On your next inhale,
bat the eyelashes open.

Reach for the sky.

Exhale, diving in.

Wiggle the fingertips,
Forward Fold.

Inhale, halfway lift,
your version.

Find length.

Exhale, follow the
breath back down into the fold.

Good. Root to rise here,

ground through all
four corners of the feet.

Inhale, reach for the sky.

Exhale, hands
slowly down to our sides.

From here, send the
fingertips forward.

Reach palms face down.

Then plug the
shoulders back in space.

So you're lifting the heart.

You're drawing the
shoulder blades together.

Then take the
fingertips down like so.

Little zombie arms.

And then right thumb's gonna

come to the
center of your left palm.

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

that stretch
through the forearm here.

Like so.

And we'll flip it.

Take the right hand to
the tips of the fingers.

Press the palm forward.

Try to keep
those shoulders back.

And then switch.

Zombie arms.

Left thumb to the
center of the right palm.

And we're looking
for a nice stretch here.

And then flip the right palm up.

Left hand to the fingertips.

And then release.

Fingertips go down to come up,

inhale, reach for the sky.

Exhale, float it down.

Inhale, halfway lift,
your version.

Exhale, soften and fold.

Root to rise.
Bend the knees.

Inhale, reach for the sky.

Exhale, Mountain Pose.

Shift your weight
to your left foot.

Imagine that marionette string
lifting your right knee up.

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

more stable to bring the
palms together in prayer.

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

And in this
Standing One-Legged Tadasana,

we're gonna rotate
the right ankle one way.

Keep the shoulders relaxed.

And then opposite direction.

Hold onto your focus.

Calm your breath.

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

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

Quad stretch.
Nice and easy.

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

But just a
quad stretch here.

Pulling the right heel 
towards the glute.

Paying attention to the spine,
to the pelvis.

And then
switching to the other side.

Take your time.

First, moving into that
Standing One-Legged Tadasana.

Finding rotation
in the ankle one way.

Shoulders down.

Heart lifts.

Reverse it.

Just notice how
this side is different.

Quad stretch.

Holding onto your focus.

Calm in your breath.

And release.

Inhale, reach for the sky.

Exhale, float it down.

Inhale, halfway lift.

Exhale to soften and bow.

Bend the knees.

Step one foot back,
then the other.

Downward Facing Dog
hips up high and back.

Breathe in.

Breathe out.

Breathe in.
Breathe out.

I'm laughing 'cause 
of where Benji is and

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

Navel draws in and up.

Try to really articulate
through the spine here.

Nice and slow as you
shift forward into your Plank.

Gaze straight down.

Reach the heels back.

Abs turned on.
Hug the low ribs.

Inhale to look forward,
shift forward.

Exhale, lower all
the way to your belly.

Inhale to rise up.

Cobra, your version.

Exhale to soften and release.

Press up to Plank or all fours.

Inhale.

Good, exhale, send it back.

Stay here.
Downward Facing Dog.

Deep breath in through the nose.

Exhale,
Lion's Breath tongue out.

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

Let's give it a try.

Inhale in deeply.

Lion's Breath, tongue out.

Nice, bend the knees,
inhale to look forward.

Exhale to make
your way to the top.

Feet together, really together.

Uttanasana, Forward Fold.

Root to rise here.

Spread the fingertips,
bend the knees,

ground through the
feet as you rise up.

Reach for the sky.

Exhale, Mountain Pose.

Observe your breath.

Beautiful.

From here, we'll
bring the palms together.

Shift the weight
to the left foot.

Slowly lengthen through the

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

Standing One-Legged Tadasana.

This time we're gonna grab the

right ankle and bring it
into the inseam of the

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

Vrksasana, Tree Pose.

Find external
rotation in the right hip.

Press away from
your standing leg.

Lift the sternum to the thumbs.

Now there's nothing like a

balancing posture and
especially a good ol' classic

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

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

If you're a swaying tree,
right on.

Whatever it is today,
find your focus,

calm your breath and

use your breath to

create the 
experience in the posture.

If you want a little challenge,

maybe we reach
the fingertips up.

Even more of a challenge,

maybe we send the gaze,

our Drishti up towards the sky.

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

Slowly bring the palms together.

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

Second side.

Shift your weight
to the right foot.

Slowly lift the left knee up.

Find center.

Take the left foot to the

right inner thigh or
right inner calf or ankle.

Use your right leg
to meet your left foot.

We're not just
pressing the left foot in,

but we're finding that Dunda,

that line, the Sushumna,
the midline here.

Focus on your breath.

Palms come together.

They fall back down
to your heart space.

And we can release.
Let it go.

Last time,
inhale, reach for the sky.

Exhale, Forward Fold.

Inhale, halfway lift.

Follow your breath.

Exhale, all the way down.

Walk the feet as
wide as your mat.

Turn the toes out and
slowly bend the knees,

drop your center.

Come into a squat.

Bring the palms together.

Press the elbows into the legs.

Squeeze the legs to the elbows

and try to find
length in the crown.

Breathe deep
in your belly here.

Slow exhale.

One more time.

Big belly breath.

Slow exhale.

Lovely. From here, 
keep the feet active.

We're gonna slowly
bring the fingertips behind.

Come right into a Half Boat.

Shins lifting towards the sky.

You can capture the
backs of the legs here.

Breathe.

Work to get this
lift through the heart.

So if you're collapsed here,

instead of
focusing on the legs,

start by finding
this slow lift, lift,

lift, lift in the torso.

And then in time,
we might release the fingertips.

And in time,
we might straighten the legs.

Breathe.

Breathe, breathe, breathe.

Soften the skin of the face.

Squeeze the legs together.

And then slowly release
everything to the earth.

Relax the
shoulders into the mat.

I'm working with Benji here.

And then hug the
right knee into the chest.

Inhale.

Exhale, take it
over into a twist.

Nice supine twist.

Right shoulder really actively
reaches towards the earth here.

And nice wide
lateral breaths here.

Filling all four 
sides of the torso

as you breathe in.

And as you exhale, it softens.

Lovely. Bring it back to center.

Hug the left knee 
into the chest.

And guide it over to the right,

actively reaching that
left shoulder down this time.

And again, find the expansion

into all four sides of
the torso as you breathe in.

Then soften as you breathe out.

Slowly bring it back to center.

Extend the legs out long.

Take a deep breath in.

And exhale,
Lion's Breath, tongue out.

In case you missed it,

we're gonna do one
more deep breath in.

Don't think.

Ah, and my body just
reacts to that breath.

Notice if yours did too,

if yours does too.

Thank you with all my heart and

soul for showing up
today for yourself.

And for sharing your valuable
time and energy with me.

Let's bring the palms together.

Thumbs to third eye and take
one final breath in together.

And out together to
close this practice.

You're amazing.

You're amazing.
You're amazing.

I'll see you tomorrow.

Namaste.

(upbeat rhythmic music)