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- Hello my sweet friends,
welcome back to Flow,

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your 30 Day Yoga Journey.

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It's an honor and a pleasure
to be on this ride with you.

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It is Day 24.

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Can you believe it?

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Create.

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Let's get started.

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(light rhythmic music)

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Alrighty, 
let's begin lying down.

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Come on down to the ground.

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Good job, Benji.

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Wonderful.

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Bend those knees,
bring the soles of the feet

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to the mat and allow
your head to rest.

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Palms come to the earth,
take a deep breath in.

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And exhale to
relax the shoulders.

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Toes pointing forward.

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Walk the heels in line
with the hips,

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take a deep breath in.

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And exhale, just landing 
here in the moment.

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On your next inhale,
take a deep breath in.

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And on your exhale,

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slowly start to peel
up from the tailbone,

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one vertebra at a time,

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massaging the spine as you

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slowly lift the hip
points all the way up.

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Shins forward.

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Chest lifts to the chin,
chin lifts to the sky.

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Take a deep breath in.

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And exhale, 
soften through the sternum

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and slowly melt it down.

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One vertebra at a time,
slowing it down.

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Again, inhale in.

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Exhale, tailbone slowly lifts.

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Then the sacrum,
low back, mid-back,

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upper back.

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Hip points lift,
take a deep breath in.

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Exhale,
soften through the sternum,

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slowly melting it down

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one vertebra at a time.

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One more time, just like this.

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Tailbone lifts,
slowly we lift up.

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And then slowly we lower down,

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sternum softens,
mid-back, low back,

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and then the tailbone.

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Alright, now we're gonna shift

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our weight to the left hip 
and slow and steady,

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shift your weight to
the left foot, left hip.

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Slow and steady
we're gonna repeat,

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but we're gonna
roll up on the left side.

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Left side of the spine.

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So your right hip will be

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a little bit higher
than your left hip.

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Just play and then lower
it down on the left side.

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And then slowly shifting
it over to the right side.

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Tucking the tailbone and slowly,
you got to stay focused,

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slowly rolling it up on
the right side of the spine.

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Pressing into the right foot.

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Left hip will be higher
than the right this time.

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And then lowering it down.

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Shift your hips to the left,

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rolling up on the
left side of the spine.

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Right hip point will
be higher than the left.

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And then follow your breath,

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take it to the
right one last time.

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Slowly rolling up.

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Left hip point will be higher.

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Beautiful. When you're 
done go ahead and

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bring it back to center
and let's do one right up the

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center line once again
starting with the tailbone.

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Lifting it up, moving,
isolating as much as we can,

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one vertebra at a time.

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And then same
thing on the way down.

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Beautiful.
Walk the feet together now,

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open the knees wide,

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bring the hands
to the low belly.

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Inhale, breathe into your hands,
nice big balloon breath here.

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And exhale to let it go.

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Again, inhale,
breathe into the belly.

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Big balloon inflates here.

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And exhale, draw it in.

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One more time.

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Big inhale, fill your balloon.

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Pause at the top and
hold the breath here.

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Relax the shoulders down.

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Neck stays long.

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And then release.

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Lovely.
Interlace the fingertips,

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bring them behind the head now.

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So your elbows and your legs
are mirroring each other here.

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Feel free to extend the thumbs
to cradle the neck here if

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that feels a
little more supportive.

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Soles of the feet
pressed together.

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We inhale in, exhale,
navel draws down,

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low ribs press down and

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into the mat so you can
lift up through the head,

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the neck, the chest.

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Find support in the low back
by engaging the abdominals.

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Inhale in here,
lift a little higher.

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Exhale, stay.

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And now moving with the breath,
inhale lower half an inch.

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Exhale, lift.

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Inhale, lower.

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Exhale, lift.

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Now try to keep the
neck long the whole time.

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Each time you lift you're
pressing your low rib cage

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down into the mat to lift up
and engage the abdominal wall.

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So it's not a huge move but

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it's a mighty move

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creating strength in the core,

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cultivating stability

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around the spine.

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Think about drawing
your low belly in and up and

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maintaining that throughout
the flow with your breath.

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Use your hands to gently pull
the back of the head creating

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a little traction there to
keep the neck nice and long.

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You got this, stay with it.

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Five.

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Three,

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two,

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one, and release.

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Bring the fingertips to
the outer edges of the legs.

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Slowly close the legs together,
knees come together.

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Press up off the
tops of the feet.

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Slide the hands to the kneecaps

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and allow yourself to
come into a neutral spine here.

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So the tailbone's
gonna reach down.

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Feet are soft.

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Breathe.

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Now stirring with the knees.

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Open them wide.

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Breathe in.

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Then bring them close
to the chest, the shoulders.

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Hug the low back and 
then take them forward,

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around and in.

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Moving with your breath.

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Feeling this
massage in the sacrum.

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And then taking the
circle the other way.

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The next time the
knees are together,

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you'll bring the palms 
to the tops of the shins

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somewhere.

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Inhale in, tuck your chin.

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Exhale, bend your
elbows left to right.

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Slowly peel the
nose up toward the knees.

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Doesn't have to get close,

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just the intention
rounding through the spine.

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Now draw your navel,

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your low belly in, and breathe.

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Good. Stay relaxed in the neck,

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relaxed in the
skin of the face.

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Stay here with the right knee.

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Extend just the left leg out.

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Wind Relieving Pose,

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the official name
of this posture.

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Squeeze and lift.

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Draw the belly down.

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Then keep it
maintained in the core.

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Keep the neck relaxed as
you bring the left knee in,

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both knees together.

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And then slow and steady,

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soft in the neck as you
extend the right leg out.

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Bend your elbows left to right.

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Alright, right knee comes in.

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Last squeeze here, breathe.

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And then exhale, release.

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Prepare for Bridge once again.

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Palms and feet
come to the ground.

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We lift the tailbone.

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Lift the hip points up high.

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And this time snuggle your

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shoulder blades
underneath your heart.

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Maybe take a bind
interlacing the fingertips.

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Inhale in, exhale to release.

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Everything slowly
lowering the hips to the mat.

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You're gonna
cross the ankles here.

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Grab the outer
edges of the feet,

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or you can grab your big
toes with your index finger,

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middle finger and thumb.

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Your choice.

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And slow and steady,
we're gonna rock and roll up and

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down the length of the spine.

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Coming up to a
cross-legged seat.

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Sit up nice and tall here,
Sukhasan.

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And when you're ready,

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we'll take a gentle
twist to the right,

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left palm to the right knee,

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right fingertips behind.

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Draw the low belly in and up.

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Inhale lots of love in here.

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Inhale gentle twist.

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Inhale, lift and lengthen.

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Exhale, twist.

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Slowly melt it
back through center.

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Inhale, take it
to the other side.

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Exhale, draw the
low belly in and up.

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Moving with your breath,

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inhale, ride the
wave all the way up

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through the crown of the head.

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Exhale, navel draws in.

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Then slowly bring
it back to center.

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We'll come
forward onto all fours.

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Knees underneath the hips,

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wrists underneath
the shoulders.

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Bump the hips to the left.

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Look past your right shoulder.

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Feel that stretch
in the left side waist.

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And then take it
to the other side.

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And again to the left.

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Hands and feet
stay where they are.

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And then to the right.

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And then back to center.

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Keep the left foot
on the ground, rooted.

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Send the right toes out long.

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Inhale in.

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Exhale, knee to nose.

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Just the right knee.

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Inhale, extend.

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Exhale, knee to nose.

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Inhale, extend.

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Exhale, knee to nose.

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Inhale, extend.

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Step the right foot up.

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Nice low lunge.

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Walk the left knee back.

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Draw your navel in and up.

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Crescent Lunge.

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Sweep the arms 
forward, up and back.

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We're sinking deep here,

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pulling the
right hip crease back,

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finding that length
through the side waist.

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All the way up
through the side body.

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Maybe you take your gaze up.

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Inhale in here.

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Exhale, slow and steady

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fingertips come
back to the earth.

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Nice.

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From here, we'll bring it right

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back to all fours and
bump the hips to the right.

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Send your gaze to the left.

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Take it through center.

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To the other side.

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Hands and feet
stay in alignment.

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And one more time to the right.

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And to the left,
draw the low belly in here.

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Try to maintain that.

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Beautiful.
Here we go.

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Press the right foot down,
left foot extends.

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Breathe in.

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Exhale, breathe out,
knee to nose.

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Inhale, extend.

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Exhale, gather the muscles of
the abdominal wall up and in.

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Good. Inhale, extend.

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Exhale, gather.

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Lift and squeeze.

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Inhale, extend.

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Exhale, step it all the way up.

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Nice low lunge.

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Walk that right knee
back for a deeper stretch.

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Crescent Lunge.

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Pull the left hip crease back.

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Sweep the fingertips 
forward, up and back.

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Lift your heart.

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Find extension.

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Find length.

265
00:14:17,080 --> 00:14:20,073
Support lifting
from the pelvic floor.

266
00:14:21,600 --> 00:14:23,320
Inhale in.

267
00:14:23,320 --> 00:14:25,400
Exhale, slow and steady.

268
00:14:25,400 --> 00:14:28,489
Bring it back.
Come back to all fours.

269
00:14:30,400 --> 00:14:32,120
Walk the knees together now.

270
00:14:32,120 --> 00:14:33,600
Spread the fingertips wide.

271
00:14:33,600 --> 00:14:34,800
Come into a Half Plank.

272
00:14:34,800 --> 00:14:35,960
So shift your weight so

273
00:14:35,960 --> 00:14:39,600
that your shoulders
are over your wrists.

274
00:14:39,600 --> 00:14:43,120
Draw the shoulders away from
the ears as you lengthen here.

275
00:14:43,120 --> 00:14:44,360
Inhale in.

276
00:14:44,360 --> 00:14:46,040
Exhale, lower halfway.

277
00:14:46,040 --> 00:14:48,360
Bend the elbows and
then press back up.

278
00:14:48,360 --> 00:14:49,800
Only two more.

279
00:14:49,800 --> 00:14:50,960
Inhale, extend.

280
00:14:50,960 --> 00:14:53,000
Exhale, lower halfway.

281
00:14:53,000 --> 00:14:54,960
And press back up.

282
00:14:54,960 --> 00:14:56,515
Last one.

283
00:14:58,200 --> 00:15:00,480
And then lower all
the way to the belly here.

284
00:15:00,480 --> 00:15:04,320
We're gonna walk the
knees now as wide as the mat.

285
00:15:04,320 --> 00:15:05,720
Keep the hands where they are.

286
00:15:05,720 --> 00:15:09,280
Squeeze the elbows into the
side body so knees are wide.

287
00:15:09,280 --> 00:15:11,123
Feet are together.

288
00:15:12,560 --> 00:15:13,560
Inhale in.

289
00:15:13,560 --> 00:15:15,760
Exhale, slowly press into

290
00:15:15,760 --> 00:15:19,640
the pubic bone
and lift up into a Cobra here.

291
00:15:19,640 --> 00:15:20,840
Little mermaid Cobra.

292
00:15:20,840 --> 00:15:23,360
It's not going to be big.

293
00:15:23,360 --> 00:15:24,280
And release.

294
00:15:24,280 --> 00:15:26,560
Forehead kisses the mat.

295
00:15:26,560 --> 00:15:29,230
Again, inhale, rise up.

296
00:15:31,670 --> 00:15:33,240
Exhale, release.

297
00:15:33,240 --> 00:15:35,520
Last one.

298
00:15:35,520 --> 00:15:37,240
Inhale.

299
00:15:39,080 --> 00:15:41,440
And exhale, release.

300
00:15:41,440 --> 00:15:42,680
Beautiful.

301
00:15:42,680 --> 00:15:44,920
Walk the knees together.

302
00:15:44,920 --> 00:15:46,640
Send the toes out long.

303
00:15:46,640 --> 00:15:50,080
We're gonna slow and steady
turn onto our left side today.

304
00:15:50,080 --> 00:15:52,280
So come onto the
right side of your mat.

305
00:15:52,280 --> 00:15:53,880
Turn onto your left shoulder,

306
00:15:53,880 --> 00:15:58,600
left ear and roll
over onto your back.

307
00:16:00,280 --> 00:16:01,920
Happy Baby, bend the knees,

308
00:16:01,920 --> 00:16:04,400
grab the outer
edges of the feet.

309
00:16:04,400 --> 00:16:06,960
Kick the soles of the
feet up towards the sky.

310
00:16:06,960 --> 00:16:09,000
Breathe into your belly and

311
00:16:09,000 --> 00:16:12,640
find a little
improvised movement here.

312
00:16:12,640 --> 00:16:16,936
Maybe rocking a
little side to side.

313
00:16:18,120 --> 00:16:22,166
Maybe you extend one
leg and then the other.

314
00:16:23,200 --> 00:16:27,880
Maybe you come into a full
straddle for a few breaths.

315
00:16:27,880 --> 00:16:32,091
Maybe you move the hands
to the arches of the feet.

316
00:16:36,320 --> 00:16:40,360
Bringing that creativity to

317
00:16:40,360 --> 00:16:44,543
the mat always through
listening and responding.

318
00:16:45,800 --> 00:16:50,320
From Happy Baby,
you might take a twist.

319
00:16:50,320 --> 00:16:55,480
You might massage the low back
again by hugging the knees.

320
00:16:55,480 --> 00:16:58,967
Maybe you want to
take another Bridge Pose.

321
00:17:00,680 --> 00:17:04,360
Maybe windshield wiper the
legs a little left to right finding

322
00:17:04,360 --> 00:17:09,495
that internal
rotation of the hip socket.

323
00:17:11,960 --> 00:17:15,696
And after a couple
moments of freestyle,

324
00:17:17,200 --> 00:17:22,021
we'll come to rest
with the legs extended.

325
00:17:24,920 --> 00:17:28,606
Arms resting
gently at your side.

326
00:17:37,640 --> 00:17:41,760
And then close your eyes
and take a moment to relax,

327
00:17:41,760 --> 00:17:45,280
to give yourself permission
here to do absolutely nothing.

328
00:17:45,280 --> 00:17:49,620
To simply be and 
observe your energy

329
00:17:49,620 --> 00:17:52,990
as it is in this moment.

330
00:17:55,200 --> 00:17:56,600
You might part the lips.

331
00:17:56,600 --> 00:17:59,053
You might let everything go.

332
00:18:09,440 --> 00:18:13,440
Thank you so much for taking
this time for yourself today,

333
00:18:13,440 --> 00:18:17,676
for self-study, self-inquiry

334
00:18:19,353 --> 00:18:22,040
and mindful movement 
to cultivate a

335
00:18:22,040 --> 00:18:23,800
healthy flow of
energy in the body.

336
00:18:23,800 --> 00:18:25,820
You are my hero.

337
00:18:25,820 --> 00:18:29,920
I hope you have a wonderful
rest of the day or evening.

338
00:18:29,920 --> 00:18:32,800
Bring the palms together,
thumbs to third eye.

339
00:18:32,800 --> 00:18:36,874
Deep breath in to
close this practice.

340
00:18:38,810 --> 00:18:41,814
Exhale lots of love out.

341
00:18:43,640 --> 00:18:45,200
See you tomorrow.

342
00:18:45,200 --> 00:18:46,971
Namaste.

343
00:18:48,061 --> 00:18:52,870
(upbeat rhythmic music)