- Hello, my darling friends.

Welcome back to Flow,
your 30 Day Yoga Journey.

It's Day 23, Root.

Let's get started.

You ready to get started?

Okay, let's go.

(light rhythmic music)

Alrighty, let's begin
in a comfortable seat.

Come on down to the ground.

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

softening your gaze
or closing your eyes,

allowing the sound of
my voice to guide you.

Thank you so much for
continuing to show up here.

Find length through 
the crown of the head

and draw your 
attention all the way

down to the base of the spine.

Just allowing your attention,

your awareness to reside there,

base of the spine.

The area of the body

that coincides 
with the root chakra.

You might start
to draw some energy,

little awareness up
from the pelvic floor

and allow that
awareness of energy to just

gently lift all the way
up from the pelvic floor,

traveling all the way
up through the spine.

Nothing really different
from what we've been doing,

lengthening through
the crown of the head,

just a
different point of entry,

a different flavor,
a different rasa.

Take a deep breath in.

And a long breath out.

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

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

Knees are gonna go wide here,

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

Reach the fingertips forward.

Active arms here today,

you might even lift the palms,

tent the palms.
And when we say that,

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

pressing into the fingertips.

And again, awareness to

the root,

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

reaching back,
activating the low abs,

hip creases, pulling back.

So you have an
active pose here, breathe.

Inhale in again.

Exhale, soften it.

Allow the heart to melt,
the hands to relax,

the arms to relax.

We come into what 
I like to call lovingly,

our own private
little love cave.

And in this shape,
you can close your eyes

and deepen the
connection with your breath.

Give thanks for 
this moment for your body

and for the
opportunity to connect or

reconnect with
what matters most.

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

So take one more
deep breath in here,

your own private
little love cave.

Feel the skin in the
back stretch as you inhale.

And then as you exhale,

we'll slowly
come up to all fours.

Walk the knees
underneath the hips,

spread the fingertips wide,

press into the
tops of the feet.

Here we go. 
Inhale, drop the belly,

open the chest, look forward.

Exhale, round the spine, 
chin to chest.

Keep the awareness on
the base of the spine today.

So can we initiate this movement

from the tailbone each time?

Inhale, opening
through the front body.

Exhale, start at the tailbone.

And we open through
the back body, Cat Pose.

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

It happens.

And as your friend,
as your humble guide,

see if you can slow it down

and initiate this movement
today from the tailbone.

Just notice if
that changes anything.

Quality of movement.

Lovely, lovely.

Bring it back to
Tabletop Position.

Then we'll curl the toes under

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

Heels lifted or lowered,
totally up to you.

Fingertips on a block
or two or on the mat.

Maybe if it feels alright in

your body to come
into Anjuli Mudra,

prayer position here.

Don't push it though.

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

Come to Plank Posture.

You got this.

Reach the heels back.

Reach the sits bones 
towards the heels.

Crown of the head forward.

Breathe, inhale in.

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

Take three deep breaths in here.

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

maybe you need a
cleansing breath today.

I say green light.

I say go for it.

Find what feels good.

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

inhale to look
forward and exhale.

Make your way to the top.

Feet hip width apart.

To start, toes pointing forward.

Let the weight of
the head hang over.

Find some soft,
easy movement here.

Fingertips to the
left or to the right.

Maybe you clasp
opposite elbows and sway.

Continue to gently
deepen your breath.

Then bend those
knees generously.

Slow and steady,
roll up to stand.

Now never was
there a better day

to refocus that connection

of the feet to the earth.

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

You can do so by actively

imagining you're
turning your feet out.

They're not gonna move,

but energetically
we're turning them out.

You can imagine tearing

the yoga mat in half
right down the middle.

So the legs get strong.

We draw energy
up from the arches.

We distribute the weight evenly

through all four
corners of the feet.

Relax the gripping of the toes.

Kneecaps lift, quadriceps tone.

And we find a balance in the

pelvis that
feels centered for us.

Lift up through the front body.

Lift your chest.

Ground through the back body.

Imagine your
shoulder blades melting down.

Beautiful.
Take a deep breath in here.

Exhale to stay.

Inhale, reach the
fingertips all the way up.

Imagine you're holding a big

beach ball up
and over your head.

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

Shoulders are relaxed.

Legs are still super active.

Inhale in.
Exhale, you're gonna take that

beach ball all the
way over to the left.

Legs stay active.

Breathe.

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

Inhale in again, grow taller.

Exhale, take the beach
ball over to the right.

Strong legs working to
create a full body experience here.

So not just isolating for
that left side body stretch,

but finding the support.

And then bring
it back to center.

Inhale, pull the
thumbs back, lift the chest.

Maybe a tiny back bend here.

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

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

Bend the knees, hang here.

Three breaths.

Standing Forward Fold.

After three cycles of breath,
walk the feet together,

really together,
and then just give a little,

tiny bit of space
between the heels.

So first you zip them together

and then just a little
space between the heels.

Bend the knees generously.

Sweep the fingertips forward,
send the hips back,

Utkatasan, Chair Pose.

So go ahead and
send the fingertips

forward instead of up.

So you can really
counter that weight.

Get it way back into the heels.

Think about aiming to get
your knees over your ankles.

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

Breathe.

Maybe get a little bit lower.

You got this.

And then release.
Forward Fold.

Nice.

Inhale, halfway lift here.

Exhale to soften and fold.

Fingertips come to the mat.

We're gonna step
just the right foot back.

Just the right foot.

Lower the right
knee to the earth.

And instead of
coming up into Crescent,

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

Press into the
top of your back foot

and make sure the spine is tall.

So front knee
over front ankle here.

Hands on the waistline.

Good. Inhale in.

Exhale.

Curl your right toes under.

And we're gonna lift that

right knee just
a couple of inches.

What?

Draw energy up
from the pelvic floor.

Draw the shoulders back.

Inhale in.

Exhale, Warrior I.

Right heel comes down.

Navel draws in and up.

And we sweep 
the fingertips forward

and all the way up and back.

Virabhadrasana I.

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

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

and slap your 
right inner thigh to engage it.

Virabhadrasana I.

Inhale in here.

Exhale, lift the right heel,

send the fingertips back,
airplane arms.

Send your heart forward,

long line from
the crown to the tail.

Good. Inhale in again.

Exhale, fingertips come to
the mat and we slide the

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

Good, inhale in.

Exhale, feet together.

Maybe a little
space between the heels.

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

swim the fingertips forward.

Sweep the
fingertips forward or swim.

Alright, now again,

instead of trying to come into
the perfect Utkatasan shape,

let's feel it out.

Send the hips back.

Send the fingertips
forward to counter that weight.

That leaning back of the hips.

Navel draws in and up.

Keep the neck long.

Stay with it.

Feeling all of those
muscles join the conversation.

Find that inner recruit,
that support system.

It's there.

Last bit.
Hug the low ribs in here.

Feel your abs.

Inhale in.

Exhale, release.

Forward Fold. Nice.

Inhale, halfway lift.

Exhale, soften and fold.

Bend the knees,
fingertips come to the mat.

Step the left foot back,
just the left foot,

and then come
onto the left knee.

Roll it up, chin to chest.

Long spine.

Come onto the top
of the back foot.

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

Again, we're not coming 
into this Crescent today

but rather finding 
this connection from

the pelvic floor all the
way up to the crown of the head.

Nice. Fingertips reach 
forward, up and back.

Curl the back toes under.

And when you're ready,
inhale in.

Squeeze the inner
thighs to the midline,

exhale, lift that left knee.

Let it hover.
You got this.

Front knee stays
over the front ankle.

Lift up from the pelvic floor

to feel the power
in that back leg.

Yep, there it is.
(chuckles) Inhale in again.

Exhale, pivot on the
back foot for Warrior I.

Back toes turn in.

Left inner thigh stays engaged.

And you feel the root of this
posture really coming from

that back leg here as you

spiral the belly

and the heart forward, 
Warrior I.

Focus on the sensation here,
not the shape.

When we do it the
other way around,

we never really get to that

place where we're feeling
the strength in these postures.

It's more like crossing
your fingers. (chuckles)

So here we are exploring.

Pressing into the outer
edge of your left foot.

Again, feel the
root of this posture

in the back leg rising
all the way up to the crown.

Inhale in.

Exhale, lift the back heel.

Slow and steady.

Shift the heart forward,
crown of the head forward,

fingertips back.

Strong back leg.

Draw the
shoulder blades together.

Inhale in.

Exhale, fingertips come back to

the mat and we slowly slide
that left foot all the way up,

Uttanasana.

Relax the weight
of the head over.

Inhale in deeply.

Exhale completely.

Bend the knees,
send the hips back,

fingertips forward, Utkatasan.

Take a deep breath in
here as you get nice and low.

Then exhale,
straighten the legs,

root to rise.

Lift the arms up.

And palms come together and
slide right back down to the

heart space where we'll
take a deep breath in together.

And out together.

Fingertips go all the way down,
inhale, reach up.

Hold that big beach
ball over your head.

Then exhale,
take it over to the left.

Inhale up through center.

Exhale, take it to the right.

Inhale up to center.

Maybe a back bend.

And exhale, palms come together

and we slide it 
all the way down,

Forward Fold.

Alrighty, this time
fingertips come to the mat.

We walk the feet wide.

Turn the toes out.

Maybe just off
the edges of your mat.

Use a block or two
if you need to here.

Inhale in.

Exhale, slowly lower
your center down.

Coming into our
Malasana variation.

Feel free to keep the hands on

the earth or your prop or
we'll draw the palms together,

Anjuli Mudra.

Press the arms into the legs.

Squeeze the legs into the arms.

And whatever
variation you're playing in,

think about drawing
energy up from the pelvic floor,

from that root chakra center,

all the way up
through the crown of the head.

So the neck is long
in whatever variation.

Breathe.

Send that breath
all the way down.

That directional breathing.

Inhale all the way down.

Fill the belly with air.

Exhale.

It does a sweet little
somersault down there and

comes slowly up
and out the nose.

You got this.
One more breath.

Beautiful way to stay focused.

From here, slow and steady.

Fingertips come
behind us and we release.

We're gonna keep the external

rotation by bringing the
soles of the feet together.

Hands come to the
arches of the feet.

Thumbs are gonna open 
the arches like a book as

we sit up tall 
in Cobbler's Pose,

Baddha Konasan.

Lift this area of the
armpit chest way high.

Lengthen through
the crown of the head.

Now close your eyes if you can

here to just imagine the
tops of the thighs drawing down

towards the earth while the
pelvic floor and the belly lift.

So here we find that
opposition once again.

We work with the opposition in

yoga to create a
healthy flow of energy.

Breathe.

And then release, Dundasana.

Send the legs out.

Flex the feet towards the face.

Fingertips come to the mat.

And if you can, maybe today

we walk the fingertips 
back just a bit to find a more

grand lift in the chest.

Now draw your belly in and up.

Lift it up out of
the pelvic floor.

Breathe.

Send your awareness
to the base of the spine.

And draw a line from there

all the way up through
the crown of the head.

Take one more breath.

Inhale in.

Exhale, point the toes,
send the fingertips forward and

slowly roll down
one vertebra at a time.

Eventually we'll
get head on the mat.

And when we do so,
center yourself

and then hug the
right knee up into the chest.

Inhale in deeply.

Exhale, switch.

Right leg goes out.

Left knee comes in.

Breathe.

And then send the left leg out.

Palms come to the earth.

We're gonna use this
connection to core here.

Inhale in.

Exhale, hug the low ribs down 
to the earth for support and

hug both knees
up into the chest.

And then you can
give yourself a hug.

Wrap your arms around the shins,

rock gently side to side.

Massage the low back.

Keep your shoulders relaxed.

And then take your
legs over to one side,

any side for Reclined Twist.

Breathe.

Send breath
down into your belly.

Feel it expand.

And then feel it
soften as you breathe out.

Melt it through center.

Take it to the other side.

And again, don't short
change yourself on this breath.

Send that directional
breath down to the belly.

Feel it expand in your body.

And soften as you exhale.

And then melt it back to center.

Center your hips on the mat.

Extend your legs out long.

Inhale, full body stretch.

The biggest stretch and

the biggest breath
you've taken all day.

Exhale, hands rest
gently at your sides.

Close your eyes.

And surrender.

Finding stillness as
you breathe easy here.

And then gently wiggle
the fingers and the toes.

Rotate the ankles 
and the wrists.

Bring the palms together.

Thumbs all the way
up to the forehead.

And we'll seal this little ditty
with an inhale in together.

And exhale out together.

I love these practices.

It's a beautiful
reminder that we are not alone.

We have the security,

the belonging,

being in this community
and practicing together

and I thank you for that.

Beautiful job.
I'll see you tomorrow.

Namaste.

(upbeat rhythmic music)