- Hello my sweet friends,
welcome back to Flow,

your 30 Day Yoga Journey.

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

It is Day 24.

Can you believe it?

Create.

Let's get started.

(light rhythmic music)

Alrighty, 
let's begin lying down.

Come on down to the ground.

Good job, Benji.

Wonderful.

Bend those knees,
bring the soles of the feet

to the mat and allow
your head to rest.

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

And exhale to
relax the shoulders.

Toes pointing forward.

Walk the heels in line
with the hips,

take a deep breath in.

And exhale, just landing 
here in the moment.

On your next inhale,
take a deep breath in.

And on your exhale,

slowly start to peel
up from the tailbone,

one vertebra at a time,

massaging the spine as you

slowly lift the hip
points all the way up.

Shins forward.

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

Take a deep breath in.

And exhale, 
soften through the sternum

and slowly melt it down.

One vertebra at a time,
slowing it down.

Again, inhale in.

Exhale, tailbone slowly lifts.

Then the sacrum,
low back, mid-back,

upper back.

Hip points lift,
take a deep breath in.

Exhale,
soften through the sternum,

slowly melting it down

one vertebra at a time.

One more time, just like this.

Tailbone lifts,
slowly we lift up.

And then slowly we lower down,

sternum softens,
mid-back, low back,

and then the tailbone.

Alright, now we're gonna shift

our weight to the left hip 
and slow and steady,

shift your weight to
the left foot, left hip.

Slow and steady
we're gonna repeat,

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

Left side of the spine.

So your right hip will be

a little bit higher
than your left hip.

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

And then slowly shifting
it over to the right side.

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

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

Pressing into the right foot.

Left hip will be higher
than the right this time.

And then lowering it down.

Shift your hips to the left,

rolling up on the
left side of the spine.

Right hip point will
be higher than the left.

And then follow your breath,

take it to the
right one last time.

Slowly rolling up.

Left hip point will be higher.

Beautiful. When you're 
done go ahead and

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

center line once again
starting with the tailbone.

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

one vertebra at a time.

And then same
thing on the way down.

Beautiful.
Walk the feet together now,

open the knees wide,

bring the hands
to the low belly.

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

And exhale to let it go.

Again, inhale,
breathe into the belly.

Big balloon inflates here.

And exhale, draw it in.

One more time.

Big inhale, fill your balloon.

Pause at the top and
hold the breath here.

Relax the shoulders down.

Neck stays long.

And then release.

Lovely.
Interlace the fingertips,

bring them behind the head now.

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

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

that feels a
little more supportive.

Soles of the feet
pressed together.

We inhale in, exhale,
navel draws down,

low ribs press down and

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

the neck, the chest.

Find support in the low back
by engaging the abdominals.

Inhale in here,
lift a little higher.

Exhale, stay.

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

Exhale, lift.

Inhale, lower.

Exhale, lift.

Now try to keep the
neck long the whole time.

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

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

So it's not a huge move but

it's a mighty move

creating strength in the core,

cultivating stability

around the spine.

Think about drawing
your low belly in and up and

maintaining that throughout
the flow with your breath.

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

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

You got this, stay with it.

Five.

Three,

two,

one, and release.

Bring the fingertips to
the outer edges of the legs.

Slowly close the legs together,
knees come together.

Press up off the
tops of the feet.

Slide the hands to the kneecaps

and allow yourself to
come into a neutral spine here.

So the tailbone's
gonna reach down.

Feet are soft.

Breathe.

Now stirring with the knees.

Open them wide.

Breathe in.

Then bring them close
to the chest, the shoulders.

Hug the low back and 
then take them forward,

around and in.

Moving with your breath.

Feeling this
massage in the sacrum.

And then taking the
circle the other way.

The next time the
knees are together,

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

somewhere.

Inhale in, tuck your chin.

Exhale, bend your
elbows left to right.

Slowly peel the
nose up toward the knees.

Doesn't have to get close,

just the intention
rounding through the spine.

Now draw your navel,

your low belly in, and breathe.

Good. Stay relaxed in the neck,

relaxed in the
skin of the face.

Stay here with the right knee.

Extend just the left leg out.

Wind Relieving Pose,

the official name
of this posture.

Squeeze and lift.

Draw the belly down.

Then keep it
maintained in the core.

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

both knees together.

And then slow and steady,

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

Bend your elbows left to right.

Alright, right knee comes in.

Last squeeze here, breathe.

And then exhale, release.

Prepare for Bridge once again.

Palms and feet
come to the ground.

We lift the tailbone.

Lift the hip points up high.

And this time snuggle your

shoulder blades
underneath your heart.

Maybe take a bind
interlacing the fingertips.

Inhale in, exhale to release.

Everything slowly
lowering the hips to the mat.

You're gonna
cross the ankles here.

Grab the outer
edges of the feet,

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

middle finger and thumb.

Your choice.

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

down the length of the spine.

Coming up to a
cross-legged seat.

Sit up nice and tall here,
Sukhasan.

And when you're ready,

we'll take a gentle
twist to the right,

left palm to the right knee,

right fingertips behind.

Draw the low belly in and up.

Inhale lots of love in here.

Inhale gentle twist.

Inhale, lift and lengthen.

Exhale, twist.

Slowly melt it
back through center.

Inhale, take it
to the other side.

Exhale, draw the
low belly in and up.

Moving with your breath,

inhale, ride the
wave all the way up

through the crown of the head.

Exhale, navel draws in.

Then slowly bring
it back to center.

We'll come
forward onto all fours.

Knees underneath the hips,

wrists underneath
the shoulders.

Bump the hips to the left.

Look past your right shoulder.

Feel that stretch
in the left side waist.

And then take it
to the other side.

And again to the left.

Hands and feet
stay where they are.

And then to the right.

And then back to center.

Keep the left foot
on the ground, rooted.

Send the right toes out long.

Inhale in.

Exhale, knee to nose.

Just the right knee.

Inhale, extend.

Exhale, knee to nose.

Inhale, extend.

Exhale, knee to nose.

Inhale, extend.

Step the right foot up.

Nice low lunge.

Walk the left knee back.

Draw your navel in and up.

Crescent Lunge.

Sweep the arms 
forward, up and back.

We're sinking deep here,

pulling the
right hip crease back,

finding that length
through the side waist.

All the way up
through the side body.

Maybe you take your gaze up.

Inhale in here.

Exhale, slow and steady

fingertips come
back to the earth.

Nice.

From here, we'll bring it right

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

Send your gaze to the left.

Take it through center.

To the other side.

Hands and feet
stay in alignment.

And one more time to the right.

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

Try to maintain that.

Beautiful.
Here we go.

Press the right foot down,
left foot extends.

Breathe in.

Exhale, breathe out,
knee to nose.

Inhale, extend.

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

Good. Inhale, extend.

Exhale, gather.

Lift and squeeze.

Inhale, extend.

Exhale, step it all the way up.

Nice low lunge.

Walk that right knee
back for a deeper stretch.

Crescent Lunge.

Pull the left hip crease back.

Sweep the fingertips 
forward, up and back.

Lift your heart.

Find extension.

Find length.

Support lifting
from the pelvic floor.

Inhale in.

Exhale, slow and steady.

Bring it back.
Come back to all fours.

Walk the knees together now.

Spread the fingertips wide.

Come into a Half Plank.

So shift your weight so

that your shoulders
are over your wrists.

Draw the shoulders away from
the ears as you lengthen here.

Inhale in.

Exhale, lower halfway.

Bend the elbows and
then press back up.

Only two more.

Inhale, extend.

Exhale, lower halfway.

And press back up.

Last one.

And then lower all
the way to the belly here.

We're gonna walk the
knees now as wide as the mat.

Keep the hands where they are.

Squeeze the elbows into the
side body so knees are wide.

Feet are together.

Inhale in.

Exhale, slowly press into

the pubic bone
and lift up into a Cobra here.

Little mermaid Cobra.

It's not going to be big.

And release.

Forehead kisses the mat.

Again, inhale, rise up.

Exhale, release.

Last one.

Inhale.

And exhale, release.

Beautiful.

Walk the knees together.

Send the toes out long.

We're gonna slow and steady
turn onto our left side today.

So come onto the
right side of your mat.

Turn onto your left shoulder,

left ear and roll
over onto your back.

Happy Baby, bend the knees,

grab the outer
edges of the feet.

Kick the soles of the
feet up towards the sky.

Breathe into your belly and

find a little
improvised movement here.

Maybe rocking a
little side to side.

Maybe you extend one
leg and then the other.

Maybe you come into a full
straddle for a few breaths.

Maybe you move the hands
to the arches of the feet.

Bringing that creativity to

the mat always through
listening and responding.

From Happy Baby,
you might take a twist.

You might massage the low back
again by hugging the knees.

Maybe you want to
take another Bridge Pose.

Maybe windshield wiper the
legs a little left to right finding

that internal
rotation of the hip socket.

And after a couple
moments of freestyle,

we'll come to rest
with the legs extended.

Arms resting
gently at your side.

And then close your eyes
and take a moment to relax,

to give yourself permission
here to do absolutely nothing.

To simply be and 
observe your energy

as it is in this moment.

You might part the lips.

You might let everything go.

Thank you so much for taking
this time for yourself today,

for self-study, self-inquiry

and mindful movement 
to cultivate a

healthy flow of
energy in the body.

You are my hero.

I hope you have a wonderful
rest of the day or evening.

Bring the palms together,
thumbs to third eye.

Deep breath in to
close this practice.

Exhale lots of love out.

See you tomorrow.

Namaste.

(upbeat rhythmic music)