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- Hello, my darling friends.

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Welcome back to Flow,
your 30 Day Yoga Journey.

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It's Day 23, Root.

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Let's get started.

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You ready to get started?

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Okay, let's go.

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(light rhythmic music)

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Alrighty, let's begin
in a comfortable seat.

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Come on down to the ground.

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Let's drop right in today,
pulling the shoulders back,

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softening your gaze
or closing your eyes,

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allowing the sound of
my voice to guide you.

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Thank you so much for
continuing to show up here.

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Find length through 
the crown of the head

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and draw your 
attention all the way

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down to the base of the spine.

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Just allowing your attention,

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your awareness to reside there,

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base of the spine.

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The area of the body

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that coincides 
with the root chakra.

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You might start
to draw some energy,

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little awareness up
from the pelvic floor

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and allow that
awareness of energy to just

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gently lift all the way
up from the pelvic floor,

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traveling all the way
up through the spine.

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Nothing really different
from what we've been doing,

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lengthening through
the crown of the head,

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just a
different point of entry,

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a different flavor,
a different rasa.

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Take a deep breath in.

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And a long breath out.

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And then your next inhale,
can bat the eyelashes open.

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Benji's up and exhale,
come forward onto all fours.

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Knees are gonna go wide here,

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hips are gonna go back,
Extended Child's Pose.

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Reach the fingertips forward.

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Active arms here today,

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you might even lift the palms,

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tent the palms.
And when we say that,

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we just imagine a tent pole
in the middle of the palm here,

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pressing into the fingertips.

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And again, awareness to

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the root,

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maybe here, the pelvic floor,
the tailbone, the coccyx,

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reaching back,
activating the low abs,

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hip creases, pulling back.

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So you have an
active pose here, breathe.

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Inhale in again.

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Exhale, soften it.

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Allow the heart to melt,
the hands to relax,

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the arms to relax.

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We come into what 
I like to call lovingly,

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our own private
little love cave.

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And in this shape,
you can close your eyes

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and deepen the
connection with your breath.

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Give thanks for 
this moment for your body

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and for the
opportunity to connect or

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reconnect with
what matters most.

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That's definitely in alignment
with root chakra for me.

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So take one more
deep breath in here,

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your own private
little love cave.

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Feel the skin in the
back stretch as you inhale.

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And then as you exhale,

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we'll slowly
come up to all fours.

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Walk the knees
underneath the hips,

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spread the fingertips wide,

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press into the
tops of the feet.

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Here we go. 
Inhale, drop the belly,

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open the chest, look forward.

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Exhale, round the spine, 
chin to chest.

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Keep the awareness on
the base of the spine today.

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So can we initiate this movement

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from the tailbone each time?

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Inhale, opening
through the front body.

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Exhale, start at the tailbone.

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And we open through
the back body, Cat Pose.

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Again, notice if you're just
going through the motions here.

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It happens.

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And as your friend,
as your humble guide,

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see if you can slow it down

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and initiate this movement
today from the tailbone.

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Just notice if
that changes anything.

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Quality of movement.

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Lovely, lovely.

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Bring it back to
Tabletop Position.

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Then we'll curl the toes under

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and walk the hands all the
way back coming into our squat.

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Heels lifted or lowered,
totally up to you.

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Fingertips on a block
or two or on the mat.

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Maybe if it feels alright in

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your body to come
into Anjuli Mudra,

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prayer position here.

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Don't push it though.

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And then together we'll
walk the hands out all the way.

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Come to Plank Posture.

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You got this.

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Reach the heels back.

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Reach the sits bones 
towards the heels.

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Crown of the head forward.

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Breathe, inhale in.

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Exhale, tailbone up high
and back, Downward Facing Dog.

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Take three deep breaths in here.

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If you want to bring
back the Lion's Breath,

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maybe you need a
cleansing breath today.

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I say green light.

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I say go for it.

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Find what feels good.

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

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inhale to look
forward and exhale.

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Make your way to the top.

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Feet hip width apart.

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To start, toes pointing forward.

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Let the weight of
the head hang over.

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Find some soft,
easy movement here.

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Fingertips to the
left or to the right.

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Maybe you clasp
opposite elbows and sway.

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Continue to gently
deepen your breath.

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Then bend those
knees generously.

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Slow and steady,
roll up to stand.

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Now never was
there a better day

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to refocus that connection

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of the feet to the earth.

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As you rise up,
draw energy up from the feet.

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You can do so by actively

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imagining you're
turning your feet out.

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They're not gonna move,

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but energetically
we're turning them out.

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You can imagine tearing

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the yoga mat in half
right down the middle.

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So the legs get strong.

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We draw energy
up from the arches.

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We distribute the weight evenly

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through all four
corners of the feet.

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Relax the gripping of the toes.

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Kneecaps lift, quadriceps tone.

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And we find a balance in the

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pelvis that
feels centered for us.

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Lift up through the front body.

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Lift your chest.

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Ground through the back body.

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Imagine your
shoulder blades melting down.

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Beautiful.
Take a deep breath in here.

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Exhale to stay.

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Inhale, reach the
fingertips all the way up.

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Imagine you're holding a big

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beach ball up
and over your head.

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So take the palms wide,
thumbs back, pinkies forward.

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Shoulders are relaxed.

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Legs are still super active.

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Inhale in.
Exhale, you're gonna take that

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beach ball all the
way over to the left.

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Legs stay active.

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Breathe.

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Then hug the low ribs
in to come back to center.

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Inhale in again, grow taller.

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Exhale, take the beach
ball over to the right.

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Strong legs working to
create a full body experience here.

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So not just isolating for
that left side body stretch,

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but finding the support.

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And then bring
it back to center.

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Inhale, pull the
thumbs back, lift the chest.

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Maybe a tiny back bend here.

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Exhale, palms come together and
we'll slice it right down the

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middle to take it all
the way back into the fold.

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Bend the knees, hang here.

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Three breaths.

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Standing Forward Fold.

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After three cycles of breath,
walk the feet together,

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really together,
and then just give a little,

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tiny bit of space
between the heels.

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So first you zip them together

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and then just a little
space between the heels.

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Bend the knees generously.

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Sweep the fingertips forward,
send the hips back,

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Utkatasan, Chair Pose.

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So go ahead and
send the fingertips

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forward instead of up.

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So you can really
counter that weight.

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Get it way back into the heels.

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Think about aiming to get
your knees over your ankles.

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It's okay if they don't come
close, but that's the aim.

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Breathe.

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Maybe get a little bit lower.

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You got this.

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And then release.
Forward Fold.

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Nice.

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Inhale, halfway lift here.

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Exhale to soften and fold.

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Fingertips come to the mat.

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We're gonna step
just the right foot back.

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Just the right foot.

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Lower the right
knee to the earth.

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And instead of
coming up into Crescent,

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we're gonna slowly roll up,
come into a kneeling lunge.

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Press into the
top of your back foot

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and make sure the spine is tall.

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So front knee
over front ankle here.

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Hands on the waistline.

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Good. Inhale in.

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Exhale.

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Curl your right toes under.

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And we're gonna lift that


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right knee just
a couple of inches.

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What?

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Draw energy up
from the pelvic floor.

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Draw the shoulders back.

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Inhale in.

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Exhale, Warrior I.

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Right heel comes down.

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Navel draws in and up.

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And we sweep 
the fingertips forward

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and all the way up and back.

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Virabhadrasana I.

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Now hopefully you can feel
the power of that back leg here.

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If not, turn the right toes
in more and take your right hand

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and slap your 
right inner thigh to engage it.

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Virabhadrasana I.

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Inhale in here.

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Exhale, lift the right heel,

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send the fingertips back,
airplane arms.

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Send your heart forward,

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long line from
the crown to the tail.

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Good. Inhale in again.

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Exhale, fingertips come to
the mat and we slide the

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right toes all the way back up
to Standing Forward Fold.

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Good, inhale in.

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Exhale, feet together.

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Maybe a little
space between the heels.

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Round two. Bend the knees,
send the hips back,

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swim the fingertips forward.

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Sweep the
fingertips forward or swim.

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Alright, now again,

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instead of trying to come into
the perfect Utkatasan shape,

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let's feel it out.

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Send the hips back.

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Send the fingertips
forward to counter that weight.

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That leaning back of the hips.

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Navel draws in and up.

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Keep the neck long.

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Stay with it.

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Feeling all of those
muscles join the conversation.

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Find that inner recruit,
that support system.

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It's there.

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Last bit.
Hug the low ribs in here.

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Feel your abs.

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Inhale in.

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Exhale, release.

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Forward Fold. Nice.

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Inhale, halfway lift.

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Exhale, soften and fold.

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Bend the knees,
fingertips come to the mat.

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Step the left foot back,
just the left foot,

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and then come
onto the left knee.

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Roll it up, chin to chest.

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Long spine.

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Come onto the top
of the back foot.

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Pull the right hip crease back.
Peek at me if you need to.

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Again, we're not coming 
into this Crescent today

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but rather finding 
this connection from

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00:14:07,280 --> 00:14:10,939
the pelvic floor all the
way up to the crown of the head.

262
00:14:13,080 --> 00:14:16,960
Nice. Fingertips reach 
forward, up and back.

263
00:14:16,960 --> 00:14:18,240
Curl the back toes under.

264
00:14:18,240 --> 00:14:19,960
And when you're ready,
inhale in.

265
00:14:19,960 --> 00:14:22,040
Squeeze the inner
thighs to the midline,

266
00:14:22,040 --> 00:14:23,360
exhale, lift that left knee.

267
00:14:23,360 --> 00:14:25,000
Let it hover.
You got this.

268
00:14:25,000 --> 00:14:28,120
Front knee stays
over the front ankle.

269
00:14:28,120 --> 00:14:29,480
Lift up from the pelvic floor

270
00:14:29,480 --> 00:14:32,920
to feel the power
in that back leg.

271
00:14:32,920 --> 00:14:35,560
Yep, there it is.
(chuckles) Inhale in again.

272
00:14:35,560 --> 00:14:38,880
Exhale, pivot on the
back foot for Warrior I.

273
00:14:38,880 --> 00:14:40,680
Back toes turn in.

274
00:14:40,680 --> 00:14:42,800
Left inner thigh stays engaged.

275
00:14:42,800 --> 00:14:45,440
And you feel the root of this
posture really coming from

276
00:14:45,440 --> 00:14:47,320
that back leg here as you

277
00:14:47,320 --> 00:14:50,620
spiral the belly

278
00:14:50,620 --> 00:14:53,920
and the heart forward, 
Warrior I.

279
00:14:53,920 --> 00:14:56,360
Focus on the sensation here,
not the shape.

280
00:14:56,360 --> 00:14:57,600
When we do it the
other way around,

281
00:14:57,600 --> 00:14:59,080
we never really get to that

282
00:14:59,080 --> 00:15:02,560
place where we're feeling
the strength in these postures.

283
00:15:02,560 --> 00:15:05,600
It's more like crossing
your fingers. (chuckles)

284
00:15:05,600 --> 00:15:09,080
So here we are exploring.

285
00:15:09,080 --> 00:15:11,800
Pressing into the outer
edge of your left foot.

286
00:15:11,800 --> 00:15:14,000
Again, feel the
root of this posture

287
00:15:14,000 --> 00:15:18,200
in the back leg rising
all the way up to the crown.

288
00:15:18,200 --> 00:15:19,440
Inhale in.

289
00:15:19,440 --> 00:15:22,080
Exhale, lift the back heel.

290
00:15:22,080 --> 00:15:23,680
Slow and steady.

291
00:15:23,680 --> 00:15:25,720
Shift the heart forward,
crown of the head forward,

292
00:15:25,720 --> 00:15:27,240
fingertips back.

293
00:15:27,240 --> 00:15:28,080
Strong back leg.

294
00:15:28,080 --> 00:15:30,760
Draw the
shoulder blades together.

295
00:15:30,760 --> 00:15:32,920
Inhale in.

296
00:15:32,920 --> 00:15:34,760
Exhale, fingertips come back to

297
00:15:34,760 --> 00:15:39,320
the mat and we slowly slide
that left foot all the way up,

298
00:15:39,320 --> 00:15:41,180
Uttanasana.

299
00:15:42,769 --> 00:15:44,760
Relax the weight
of the head over.

300
00:15:44,760 --> 00:15:47,130
Inhale in deeply.

301
00:15:47,130 --> 00:15:49,739
Exhale completely.

302
00:15:52,200 --> 00:15:53,880
Bend the knees,
send the hips back,

303
00:15:53,880 --> 00:15:56,600
fingertips forward, Utkatasan.

304
00:15:56,600 --> 00:15:59,960
Take a deep breath in
here as you get nice and low.

305
00:15:59,960 --> 00:16:02,240
Then exhale,
straighten the legs,

306
00:16:02,240 --> 00:16:03,440
root to rise.

307
00:16:03,440 --> 00:16:05,440
Lift the arms up.

308
00:16:05,440 --> 00:16:08,640
And palms come together and
slide right back down to the

309
00:16:08,640 --> 00:16:12,500
heart space where we'll
take a deep breath in together.

310
00:16:13,600 --> 00:16:15,818
And out together.

311
00:16:17,160 --> 00:16:20,320
Fingertips go all the way down,
inhale, reach up.

312
00:16:20,320 --> 00:16:22,680
Hold that big beach
ball over your head.

313
00:16:22,680 --> 00:16:26,160
Then exhale,
take it over to the left.

314
00:16:26,160 --> 00:16:28,120
Inhale up through center.

315
00:16:28,120 --> 00:16:31,360
Exhale, take it to the right.

316
00:16:31,360 --> 00:16:33,200
Inhale up to center.

317
00:16:33,200 --> 00:16:35,000
Maybe a back bend.

318
00:16:35,000 --> 00:16:36,680
And exhale, palms come together

319
00:16:36,680 --> 00:16:40,080
and we slide it 
all the way down,

320
00:16:40,080 --> 00:16:42,200
Forward Fold.

321
00:16:42,200 --> 00:16:44,920
Alrighty, this time
fingertips come to the mat.

322
00:16:44,920 --> 00:16:47,600
We walk the feet wide.

323
00:16:47,600 --> 00:16:48,800
Turn the toes out.

324
00:16:48,800 --> 00:16:51,080
Maybe just off
the edges of your mat.

325
00:16:51,080 --> 00:16:53,280
Use a block or two
if you need to here.

326
00:16:53,280 --> 00:16:54,040
Inhale in.

327
00:16:54,040 --> 00:16:58,480
Exhale, slowly lower
your center down.

328
00:16:58,480 --> 00:17:01,416
Coming into our
Malasana variation.

329
00:17:02,640 --> 00:17:04,320
Feel free to keep the hands on

330
00:17:04,320 --> 00:17:08,680
the earth or your prop or
we'll draw the palms together,

331
00:17:08,680 --> 00:17:10,240
Anjuli Mudra.

332
00:17:10,240 --> 00:17:12,880
Press the arms into the legs.

333
00:17:12,880 --> 00:17:15,880
Squeeze the legs into the arms.

334
00:17:15,880 --> 00:17:18,800
And whatever
variation you're playing in,

335
00:17:18,800 --> 00:17:22,040
think about drawing
energy up from the pelvic floor,

336
00:17:22,040 --> 00:17:25,640
from that root chakra center,

337
00:17:25,640 --> 00:17:27,560
all the way up
through the crown of the head.

338
00:17:27,560 --> 00:17:30,309
So the neck is long
in whatever variation.

339
00:17:31,640 --> 00:17:32,880
Breathe.

340
00:17:32,880 --> 00:17:35,080
Send that breath
all the way down.

341
00:17:35,080 --> 00:17:36,280
That directional breathing.

342
00:17:36,280 --> 00:17:38,320
Inhale all the way down.

343
00:17:38,320 --> 00:17:40,331
Fill the belly with air.

344
00:17:41,260 --> 00:17:42,280
Exhale.

345
00:17:42,280 --> 00:17:44,600
It does a sweet little
somersault down there and

346
00:17:44,600 --> 00:17:48,000
comes slowly up
and out the nose.

347
00:17:48,000 --> 00:17:50,624
You got this.
One more breath.

348
00:17:55,520 --> 00:17:57,680
Beautiful way to stay focused.

349
00:17:57,680 --> 00:17:59,440
From here, slow and steady.

350
00:17:59,440 --> 00:18:02,080
Fingertips come
behind us and we release.

351
00:18:02,080 --> 00:18:04,840
We're gonna keep the external

352
00:18:04,840 --> 00:18:07,840
rotation by bringing the
soles of the feet together.

353
00:18:07,840 --> 00:18:10,600
Hands come to the
arches of the feet.

354
00:18:10,600 --> 00:18:12,630
Thumbs are gonna open 
the arches like a book as

355
00:18:12,630 --> 00:18:15,800
we sit up tall 
in Cobbler's Pose,

356
00:18:15,800 --> 00:18:17,200
Baddha Konasan.

357
00:18:17,200 --> 00:18:21,200
Lift this area of the
armpit chest way high.

358
00:18:21,200 --> 00:18:24,400
Lengthen through
the crown of the head.

359
00:18:24,400 --> 00:18:26,200
Now close your eyes if you can

360
00:18:26,200 --> 00:18:31,160
here to just imagine the
tops of the thighs drawing down

361
00:18:31,160 --> 00:18:36,360
towards the earth while the
pelvic floor and the belly lift.

362
00:18:36,360 --> 00:18:41,213
So here we find that
opposition once again.

363
00:18:42,960 --> 00:18:44,680
We work with the opposition in

364
00:18:44,680 --> 00:18:48,560
yoga to create a
healthy flow of energy.

365
00:18:48,560 --> 00:18:50,217
Breathe.

366
00:18:51,840 --> 00:18:54,400
And then release, Dundasana.

367
00:18:54,400 --> 00:18:55,480
Send the legs out.

368
00:18:55,480 --> 00:18:57,280
Flex the feet towards the face.

369
00:18:57,280 --> 00:18:59,640
Fingertips come to the mat.

370
00:18:59,640 --> 00:19:00,790
And if you can, maybe today

371
00:19:00,790 --> 00:19:05,450
we walk the fingertips 
back just a bit to find a more

372
00:19:05,450 --> 00:19:08,560
grand lift in the chest.

373
00:19:08,560 --> 00:19:10,360
Now draw your belly in and up.

374
00:19:10,360 --> 00:19:12,920
Lift it up out of
the pelvic floor.

375
00:19:12,920 --> 00:19:15,120
Breathe.

376
00:19:15,120 --> 00:19:17,934
Send your awareness
to the base of the spine.

377
00:19:19,200 --> 00:19:22,480
And draw a line from there

378
00:19:22,480 --> 00:19:25,800
all the way up through
the crown of the head.

379
00:19:25,800 --> 00:19:27,640
Take one more breath.

380
00:19:27,640 --> 00:19:28,860
Inhale in.

381
00:19:28,860 --> 00:19:32,080
Exhale, point the toes,
send the fingertips forward and

382
00:19:32,080 --> 00:19:36,880
slowly roll down
one vertebra at a time.

383
00:19:36,880 --> 00:19:40,040
Eventually we'll
get head on the mat.

384
00:19:40,040 --> 00:19:42,290
And when we do so,
center yourself

385
00:19:42,290 --> 00:19:45,586
and then hug the
right knee up into the chest.

386
00:19:47,600 --> 00:19:49,760
Inhale in deeply.

387
00:19:49,760 --> 00:19:51,520
Exhale, switch.

388
00:19:51,520 --> 00:19:52,680
Right leg goes out.

389
00:19:52,680 --> 00:19:54,749
Left knee comes in.

390
00:19:55,960 --> 00:19:57,589
Breathe.

391
00:20:01,320 --> 00:20:04,680
And then send the left leg out.

392
00:20:04,680 --> 00:20:07,000
Palms come to the earth.

393
00:20:07,000 --> 00:20:09,160
We're gonna use this
connection to core here.

394
00:20:09,160 --> 00:20:10,560
Inhale in.

395
00:20:10,560 --> 00:20:14,440
Exhale, hug the low ribs down 
to the earth for support and

396
00:20:14,440 --> 00:20:17,735
hug both knees
up into the chest.

397
00:20:17,735 --> 00:20:19,160
And then you can
give yourself a hug.

398
00:20:19,160 --> 00:20:21,040
Wrap your arms around the shins,

399
00:20:21,040 --> 00:20:23,306
rock gently side to side.

400
00:20:25,200 --> 00:20:27,200
Massage the low back.

401
00:20:27,200 --> 00:20:30,120
Keep your shoulders relaxed.

402
00:20:30,120 --> 00:20:32,400
And then take your
legs over to one side,

403
00:20:32,400 --> 00:20:37,280
any side for Reclined Twist.

404
00:20:37,280 --> 00:20:38,677
Breathe.

405
00:20:39,640 --> 00:20:41,880
Send breath
down into your belly.

406
00:20:41,880 --> 00:20:44,358
Feel it expand.

407
00:20:45,560 --> 00:20:49,044
And then feel it
soften as you breathe out.

408
00:20:51,000 --> 00:20:52,400
Melt it through center.

409
00:20:52,400 --> 00:20:55,080
Take it to the other side.

410
00:20:55,080 --> 00:20:58,360
And again, don't short
change yourself on this breath.

411
00:20:58,360 --> 00:21:02,560
Send that directional
breath down to the belly.

412
00:21:02,560 --> 00:21:06,971
Feel it expand in your body.

413
00:21:08,800 --> 00:21:12,414
And soften as you exhale.

414
00:21:18,160 --> 00:21:20,440
And then melt it back to center.

415
00:21:20,440 --> 00:21:24,320
Center your hips on the mat.

416
00:21:24,320 --> 00:21:26,640
Extend your legs out long.

417
00:21:26,640 --> 00:21:29,200
Inhale, full body stretch.

418
00:21:29,200 --> 00:21:30,240
The biggest stretch and

419
00:21:30,240 --> 00:21:33,201
the biggest breath
you've taken all day.

420
00:21:34,450 --> 00:21:38,280
Exhale, hands rest
gently at your sides.

421
00:21:38,280 --> 00:21:40,179
Close your eyes.

422
00:21:41,560 --> 00:21:43,360
And surrender.

423
00:21:43,360 --> 00:21:47,942
Finding stillness as
you breathe easy here.

424
00:22:09,360 --> 00:22:14,221
And then gently wiggle
the fingers and the toes.

425
00:22:15,920 --> 00:22:20,480
Rotate the ankles 
and the wrists.

426
00:22:20,480 --> 00:22:22,000
Bring the palms together.

427
00:22:22,000 --> 00:22:25,560
Thumbs all the way
up to the forehead.

428
00:22:25,560 --> 00:22:31,000
And we'll seal this little ditty
with an inhale in together.

429
00:22:31,000 --> 00:22:35,560
And exhale out together.

430
00:22:35,560 --> 00:22:36,920
I love these practices.

431
00:22:36,920 --> 00:22:41,360
It's a beautiful
reminder that we are not alone.

432
00:22:41,360 --> 00:22:43,040
We have the security,

433
00:22:43,040 --> 00:22:44,080
the belonging,

434
00:22:44,080 --> 00:22:46,160
being in this community
and practicing together

435
00:22:46,160 --> 00:22:48,520
and I thank you for that.

436
00:22:48,520 --> 00:22:52,080
Beautiful job.
I'll see you tomorrow.

437
00:22:52,080 --> 00:22:53,471
Namaste.

438
00:22:54,587 --> 00:22:59,429
(upbeat rhythmic music)