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- Hello my darling friends,
welcome back to Flow,

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your 30 Day Yoga Journey.

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It's Day 25, Action.

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Let's get started.

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(light rhythmic music)

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Okay, let's begin
today on all fours.

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Take your time,
come on down to the ground.

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Start to deepen your breath.

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And when you're ready,

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we're gonna start with
some movement in the rib cage.

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Slow circles.

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And then we've done
this before on the journey,

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but as you're moving in
this circular direction,

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see if you can start to find
your spinal flexion moving in

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and out of Cat-Cow

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with these 
circles of the rib cage.

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And then start to land
here by deepening your breath.

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Go ahead and reverse the circle.

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Checking in with
the shoulders, the hips.

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You can start to
improvise a little bit here.

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Finding movement
that feels good.

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Maybe bumping the hips
a little left to right.

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Finding soft easy stretches.

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Continuing to
gently deepen your breath.

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And then when you're ready,

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curl the toes under
and walk the hands back.

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Left fingertips to the ground.

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Right fingertips
reach up in your squat here.

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Breathe in.

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And breathe out.

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Bring it back to center.

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Left elbow, left fingertips
reach up as you open up

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through the chest
in your squat here.

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Breathe in.

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And breathe out.

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Walk it through
now to your Plank.

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Hug the low rib cage in.

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Feel the abs turn on.

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Breathe in.

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Breathe out.

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Lower all the way to the belly.

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Press the tops of
the feet into the earth.

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Inhale to lift up.

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Breathe in.

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Exhale, release.

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Breathe out.
Forehead to the mat.

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Curl the toes under,

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press up to all fours and then
send it back to Child's Pose.

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You get to decide knees
together or knees wide.

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Breathe in.

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Breathe out.

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Now the next
time you breathe in,

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imagine breathing into
all four sides of your torso.

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All around.

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Feeling that
expansion as you breathe in.

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And that softening 
as you exhale.

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And on your next inhale,
let's rise back up to all fours.

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Curl the toes under and peel the
tailbone up for Downward Dog.

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Bend the knees here.

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Take a couple
breaths to check in

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with where you are today.

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Letting go of the day thus far.

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Politely putting your
to-do list on hold and

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giving yourself permission
to be here in this moment.

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Tending to the
energy centers of the body.

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Tending to the physical body.

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And then slowly we'll
make our way to the top.

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So bend your knees,
inhale to look forward.

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Exhale, come to
the top of your space.

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You can baby step.

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You can hop.
You can float.

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We'll bring the
feet hip width apart,

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toes pointing forward.

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Standing Forward Fold.

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Relax the weight of your head.

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And find that nice wide breath.

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Breathing into all
four sides of the torso.

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Slowly draw your
hands to your waist now.

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Ground through the feet,
bend your knees.

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Inhale in.

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And then draw the
shoulder blades together,

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elbows back to rise up into

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Mountain with hands on waist.

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Boom. Power posture.

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Ground through the feet.

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Draw energy up through

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the arches of the legs.

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Sorry, the arches of the feet.

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The inseam of the legs.

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I was feeling it.
(chuckles)

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Lifting and lengthening through
all four sides of the torso.

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Really pull the
shoulder blades together,

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elbows back,
crown of the head reaches up.

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Now from here,

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slide your hands from your waist
all the way to your ribcage.

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Breathe into your fingers here

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as you feel the
inhale expand your ribcage.

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And soften as you exhale.

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Give it a try. 
Inhale.

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Exhale.

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Inhale.

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Exhale.

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Fingertips
slide down to come up.

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Inhale.

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Lift your heart.
Lift your gaze.

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Reach up.

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Exhale, fingertips 
wiggle as we bring

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it all the way down
into our Forward Fold.

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Use a block if you like here.

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Our fingertips,
left fingertips, excuse me,

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on the mat.

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Inhale, bend the left knee as

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you pull the
right hip crease up.

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Reach the right fingertips 
across the chest

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and all the way up 
towards the sky.

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Lengthen through
the crown of the head.

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Breathe into that
nice wide ribcage.

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Yes. And then slowly bring
it back down to center.

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Wow, the Texas sky is looking

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really beautiful in my
neck of the woods today.

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And let's take it
to the other side.

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Bend your right knee.

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Peel your left hip crease up.

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Open through your left wing.

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Lengthen through
the crown of the head.

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Bring your breath.

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Bring that
conscious breath to it.

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And slowly back down

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into the fold we go.

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Nice.

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Fingertips come to the mat.

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We'll step just
the right foot back.

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Keep the right heel lifted.

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Right knee lifted.

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As you inhale,
sweep the arms forward,

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up and back for a high lunge.

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Now it's always an option
to bring that back knee down.

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Maybe you're feeling a little
low in energy or maybe that's

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just better for your body so
you can lower the right knee.

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Inhale in.

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Maybe send your gaze up.

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Lift the ribcage.
Expand.

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Exhale.
Float it down.

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Bring the right
knee to the ground.

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Bring the left knee to meet

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the right knee and
come into a Half Plank here.

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Walk the knees back,
shoulders over the wrists.

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Crown of the
head extends forward.

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Three baby push-ups here.

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Inhale in.

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Exhale, bend the elbows halfway.

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Press it up.

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Elbows stay hugging in.

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Halfway.

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Press it up last time.

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Neck stays long.

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And then curl the toes under,

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send the hips up high,
Downward Facing Dog.

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Nice work.

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Inhale in here.

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Exhale.

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Inhale, step the
right leg all the way up.

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Back knee lowered or lifted,
your choice.

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Sweep the arms 
forward, up and back.

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Strong and steady.

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Right hip crease pulls back.

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We inhale.

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Lift the chest.

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Lift the chin.
Gaze up.

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And exhale to
slowly bring it back down.

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Step the back foot
up to meet the front.

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Inhale, halfway lift here.

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Exhale to soften and release.

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Fingertips come to the mat.

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Step the left foot back.

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Sweep the arms 
forward, up and back,

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high lunge or
back knee lowered.

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Release, come all
the way back down.

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Lower the knees.

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Bring the knees together.

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Shift your weight forward
into a Plank, Half Plank.

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Here we go.

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Three Chaturanga push-ups.

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Crown of the head forward,
elbows bend.

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Maybe we go a
little bit lower this time.

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Press it up.

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Lower and lift.

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Lower and lift.

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Toes come to the mat,
we lift the knees,

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hips up high and back,
Downward Facing Dog.

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Breathe in.

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Breathe out.

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Breathe in.

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Breathe out.

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Now on your next breath in,
step your left foot forward.

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Sweep the arms all the
way forward, up and back.

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Big breath, big stretch.

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Lift the chest.

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Reach from your waistline

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all the way up to
your fingertips here.

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Maybe gaze looks up.

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And then slow and
steady we release it back down.

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Step the right toes all the
way up, forward into the fold.

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And relax the
weight of the head over.

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Inhale lots of love in.

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Exhale lots of love out.

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Hands draw to the waistline.

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Bend the knees.
Inhale in.

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Exhale, root to rise here.

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Come all the way up to standing.

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Deep breath in as
you lift the chest.

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Lift your heart.

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Deep breath out as you release
the fingertips to your sides.

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Take a step back on your mat and
we're gonna turn to one side.

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Feet nice and wide.

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We're gonna swing the arms
a little left to right here for

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Knocking on Heaven's Door.

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But as you do this,

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see if you can 
keep a little activation

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in your core.

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We call this
Uddiyana Bandha in yoga,

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drawing the navel in and up,

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hugging the low ribs in.

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So as you sway here,
can we play with the opposition

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and keep this
connection in our core.

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Then slowly release the
swaying of the noodle arms.

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You're gonna turn
your toes out here,

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preparing for
Goddess Pose, God Pose,

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or Horse Posture.

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Inhale first,
send the fingertips out,

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Star Pose.
Deep breath in.

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Then on an exhale,
we're gonna bend the elbows,

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bend the knees,
take your center straight down.

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So it's not going
to go back or forward,

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but straight down as if you were
sliding your spine down a wall.

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Great, then from here, bring
the hands back to the rib cage.

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Back to this area of
the solar plexus and inhale,

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feel the expansion.

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Exhale, hug the low ribs in.

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Inhale, feel the
expansion get low.

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Exhale.

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Inhale, back to Goddess Pose.

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Bend the elbows.

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Pull the backs of the hands

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open and back so you feel
that stretch in the armpit chest.

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Nice. Now interlace 
the fingertips

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behind your head, elbows wide.

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Inhale in, exhale,

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left elbow towards 
the outer left thigh.

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Good. Stay low here.

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Back to center.

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Hug the low ribs in as
you take it to the other side.

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Nice, come back to center.

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And to the left.

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Back to center, to the right.

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Back to center, to the left.

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Back to center, to the right.

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Back to center.

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Straighten the legs,
reach the arms out, Star Pose.

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Exhale, palms come together
back to the heart space and

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we'll just turn to step
back to the front of the mat.

262
00:13:12,560 --> 00:13:15,360
Inhale, reach for the sky here.

263
00:13:15,360 --> 00:13:18,520
Exhale, send the
fingertips behind you.

264
00:13:18,520 --> 00:13:20,040
Lead with the heart.

265
00:13:20,040 --> 00:13:21,320
Lead with the sternum.

266
00:13:21,320 --> 00:13:25,687
Lead with the rib cage all
the way down into a Forward Fold.

267
00:13:27,360 --> 00:13:30,040
Lovely.
Inhale, halfway lift.

268
00:13:30,040 --> 00:13:33,640
Knit the ribs.
Hug the low ribs up and in.

269
00:13:33,640 --> 00:13:35,960
Exhale, soften and fold.

270
00:13:35,960 --> 00:13:39,752
This time, step or
hop it back to Plank.

271
00:13:43,640 --> 00:13:46,640
Lovely. In Plank, we're gonna
press away from the yoga mat.

272
00:13:46,640 --> 00:13:49,600
Reach the heels back,
crown of the head forward.

273
00:13:49,600 --> 00:13:50,880
Then we're gonna turn the heels

274
00:13:50,880 --> 00:13:52,200
towards the
right side of the mat

275
00:13:52,200 --> 00:13:54,440
so you're in the inner
arch of your left foot

276
00:13:54,440 --> 00:13:56,920
and the outer edge
of your right foot.

277
00:13:56,920 --> 00:13:59,400
Slide the left
hand to the waist.

278
00:13:59,400 --> 00:14:01,160
You can stack the
feet here if you want.

279
00:14:01,160 --> 00:14:03,680
You can also bend your top leg

280
00:14:03,680 --> 00:14:07,840
to create a little kickstand
for a little more support here.

281
00:14:07,840 --> 00:14:09,240
Now take your left hand and

282
00:14:09,240 --> 00:14:11,600
bring it to the bottom right rib

283
00:14:11,600 --> 00:14:14,440
and smear
some imaginary honey,

284
00:14:14,440 --> 00:14:18,160
if you will, all the way
across that low rib cage.

285
00:14:18,160 --> 00:14:20,400
Opening it up to the sky.

286
00:14:20,400 --> 00:14:22,720
Maybe left fingertips
reach all the way up,

287
00:14:22,720 --> 00:14:25,040
crown of the head extends.

288
00:14:25,040 --> 00:14:27,280
Core is strong.
Deep breath in.

289
00:14:27,280 --> 00:14:30,360
Lift the hips a
little bit higher here.

290
00:14:30,360 --> 00:14:32,440
Excuse me, Benji.
(chuckles)

291
00:14:32,440 --> 00:14:36,840
And then slowly or quickly,
release back to center.

292
00:14:36,840 --> 00:14:39,640
Let's take it to the other side.

293
00:14:39,640 --> 00:14:41,480
Heels to the left.

294
00:14:41,480 --> 00:14:43,160
Left shoulder
over that right wrist.

295
00:14:43,160 --> 00:14:45,600
Right fingertips
come to the waistline.

296
00:14:45,600 --> 00:14:46,640
Lift the hips.

297
00:14:46,640 --> 00:14:47,720
Find center.

298
00:14:47,720 --> 00:14:50,520
Hug the low ribs in.

299
00:14:50,520 --> 00:14:54,920
Feel that connection of the
low ribs to your hip points.

300
00:14:54,920 --> 00:14:56,160
Maybe you stack the feet.

301
00:14:56,160 --> 00:14:58,680
Maybe you bend the top leg.

302
00:15:00,440 --> 00:15:01,680
Maybe we smear that honey

303
00:15:01,680 --> 00:15:05,000
bringing the right hand to
the left rib cage this time.

304
00:15:05,000 --> 00:15:10,115
Just using the power of our own
touch to slowly guide and lift.

305
00:15:11,520 --> 00:15:12,787
Breathe.

306
00:15:13,920 --> 00:15:15,000
Inhale in.

307
00:15:15,000 --> 00:15:19,080
Exhale to slowly
bring it back down.

308
00:15:19,080 --> 00:15:21,578
All the way to the belly we go.

309
00:15:22,840 --> 00:15:24,440
Press into the tops of the feet.

310
00:15:24,440 --> 00:15:27,728
Inhale for Cobra, Bhujangasan.

311
00:15:28,700 --> 00:15:31,200
Exhale to release.

312
00:15:31,200 --> 00:15:34,040
Curl the toes under,
press it back up to Plank.

313
00:15:34,040 --> 00:15:35,840
Strong and steady.

314
00:15:35,840 --> 00:15:37,440
Right knee comes in towards the

315
00:15:37,440 --> 00:15:41,080
heart space here for a
mindful mountain climber.

316
00:15:41,080 --> 00:15:43,360
And send it back.

317
00:15:43,360 --> 00:15:45,560
Left knee comes in.

318
00:15:45,560 --> 00:15:46,440
And send it back.

319
00:15:46,440 --> 00:15:48,920
With your breath, inhale.

320
00:15:48,920 --> 00:15:50,800
And exhale.

321
00:15:50,800 --> 00:15:52,440
Inhale.

322
00:15:52,440 --> 00:15:54,120
Exhale.

323
00:15:54,120 --> 00:15:55,720
Inhale.

324
00:15:55,720 --> 00:15:57,000
Exhale.

325
00:15:57,000 --> 00:15:58,640
Inhale.

326
00:15:58,640 --> 00:16:00,600
Exhale.
Right knee to left elbow.

327
00:16:00,600 --> 00:16:02,000
Inhale.

328
00:16:02,000 --> 00:16:03,640
Exhale, switch.

329
00:16:03,640 --> 00:16:05,000
Inhale.

330
00:16:05,000 --> 00:16:05,920
Exhale.

331
00:16:05,920 --> 00:16:08,240
Keep it going.
Inhale.

332
00:16:08,240 --> 00:16:09,758
Exhale.

333
00:16:16,160 --> 00:16:17,583
You got it.

334
00:16:18,920 --> 00:16:21,240
Even it out.

335
00:16:21,240 --> 00:16:25,880
And then send it back,
Downward Facing Dog.

336
00:16:25,880 --> 00:16:27,690
Great work.

337
00:16:29,720 --> 00:16:33,120
Listen to the
sound of your breath.

338
00:16:33,120 --> 00:16:35,495
Slow it down.

339
00:16:41,040 --> 00:16:44,517
From here, 
slowly lower to the knees.

340
00:16:45,800 --> 00:16:48,480
And slowly return
back to your belly.

341
00:16:48,480 --> 00:16:50,563
Nice and slow.

342
00:16:53,080 --> 00:16:56,280
Stack the palms here.

343
00:16:56,280 --> 00:16:59,586
Rest your forehead on the palms.

344
00:17:02,400 --> 00:17:04,478
Take a rest.

345
00:17:06,440 --> 00:17:10,800
From here, lift one foot then
the other, bending the knees.

346
00:17:10,800 --> 00:17:13,566
And you're just 
going to windshield wiper

347
00:17:13,566 --> 00:17:15,920
the legs a little bit 
here from one side

348
00:17:15,920 --> 00:17:19,080
to the other while
the upper body relaxes.

349
00:17:19,080 --> 00:17:23,800
If it feels good to widen
the knees here a little more,

350
00:17:23,800 --> 00:17:26,350
that could be nice.

351
00:17:28,680 --> 00:17:34,080
See if you can relax
the shoulders, the traps,

352
00:17:34,080 --> 00:17:36,093
the neck.

353
00:17:40,160 --> 00:17:43,680
And then release the legs down.

354
00:17:43,680 --> 00:17:46,160
Press into the tops of the feet.

355
00:17:46,160 --> 00:17:48,040
Press into the pubic bone.

356
00:17:48,040 --> 00:17:50,560
And let's rise
up for Sphinx Pose.

357
00:17:50,560 --> 00:17:52,680
So bring the elbows
underneath the shoulders,

358
00:17:52,680 --> 00:17:54,800
forearms, parallel.

359
00:17:54,800 --> 00:17:57,200
Spread the fingertips.

360
00:17:57,200 --> 00:18:01,160
Inhale, lengthen
through the crown.

361
00:18:01,160 --> 00:18:04,840
Exhale, your lower rib
cage hugs in a bit here.

362
00:18:04,840 --> 00:18:07,410
And you should 
feel this nice connection

363
00:18:07,409 --> 00:18:09,860
through the front body here

364
00:18:09,860 --> 00:18:14,087
as you do that action.

365
00:18:16,920 --> 00:18:21,840
So all these beautiful
series of listening and responding,

366
00:18:21,840 --> 00:18:25,320
coming into action
based on what we're feeling,

367
00:18:25,320 --> 00:18:30,017
what we're experiencing
from the inside out.

368
00:18:31,720 --> 00:18:32,560
Powerful stuff.

369
00:18:32,560 --> 00:18:34,520
Take one more breath here.

370
00:18:35,920 --> 00:18:37,920
Then exhale.

371
00:18:37,920 --> 00:18:41,880
Slow and steady
transition through all fours.

372
00:18:41,880 --> 00:18:43,280
You can swing the
legs to one side,

373
00:18:43,280 --> 00:18:45,200
any side,
or cross the ankles,

374
00:18:45,200 --> 00:18:47,920
and come through to a seat.

375
00:18:47,920 --> 00:18:50,080
Oh, (chuckles) Benji.

376
00:18:50,080 --> 00:18:51,560
Bring the hands
behind the thighs,

377
00:18:51,560 --> 00:18:53,960
loop the shoulders,
lift the sternum,

378
00:18:53,960 --> 00:18:59,040
coming into little Navasana,
Boat Pose, shins parallel.

379
00:18:59,040 --> 00:19:01,600
Maybe we reach the
fingertips forward.

380
00:19:01,600 --> 00:19:04,564
Maybe we extend one leg.

381
00:19:04,564 --> 00:19:06,440
Then the other.

382
00:19:06,440 --> 00:19:09,720
Inhale, maybe we exhale,
extend both legs,

383
00:19:09,720 --> 00:19:11,920
and take it into
a low Boat today,

384
00:19:11,920 --> 00:19:14,440
hugging those low ribs in,

385
00:19:14,440 --> 00:19:17,920
keeping the skin of
the face soft and relaxed.

386
00:19:17,920 --> 00:19:22,080
And maybe we bring
it back up high Boat.

387
00:19:22,080 --> 00:19:24,160
And one more time, low Boat.

388
00:19:24,160 --> 00:19:26,720
Give it a try.

389
00:19:26,720 --> 00:19:28,523
And then we release.

390
00:19:29,696 --> 00:19:31,104
Ah.

391
00:19:33,440 --> 00:19:34,720
Bring the hands to the belly,

392
00:19:34,720 --> 00:19:37,600
allow the legs
to get heavy here.

393
00:19:37,600 --> 00:19:40,890
Allow the
shoulders to get heavy.

394
00:19:43,600 --> 00:19:46,200
Nice. And then
interlace the fingertips,

395
00:19:46,200 --> 00:19:48,400
bring them behind the head,

396
00:19:48,400 --> 00:19:51,760
extend the thumbs.

397
00:19:51,760 --> 00:19:52,880
Bend your right knee,

398
00:19:52,880 --> 00:19:56,240
slide the sole the
right foot to the ground.

399
00:19:56,240 --> 00:19:57,600
Bend your left knee,

400
00:19:57,600 --> 00:20:01,400
slide the sole on the
left foot to the ground.

401
00:20:01,400 --> 00:20:03,080
Inhale in,
as you exhale,

402
00:20:03,080 --> 00:20:06,600
press your low ribs down
into the earth to lift the head,

403
00:20:06,600 --> 00:20:08,520
the neck, the shoulders.

404
00:20:08,520 --> 00:20:10,480
Then lift the right shin,

405
00:20:10,480 --> 00:20:14,040
lift the left shin and
now your legs are in Tabletop.

406
00:20:14,040 --> 00:20:18,200
Take your left armpit chest
across over to your left thigh,

407
00:20:18,200 --> 00:20:21,400
keep the pelvis
heavy and steady.

408
00:20:21,400 --> 00:20:23,400
Then slowly bring
it back into center,

409
00:20:23,400 --> 00:20:25,040
massage the spine,

410
00:20:25,040 --> 00:20:27,640
and take it to the right.

411
00:20:27,640 --> 00:20:29,880
Through center,

412
00:20:29,880 --> 00:20:33,800
left armpit chest to
the top of the right thigh.

413
00:20:33,800 --> 00:20:35,680
Through center,

414
00:20:35,680 --> 00:20:38,400
right armpit chest to
the top of the left thigh.

415
00:20:38,400 --> 00:20:40,640
So we're not doing
elbow to knee here.

416
00:20:40,640 --> 00:20:44,860
Knees are staying
over the hip points.

417
00:20:46,160 --> 00:20:47,960
I'm keeping the head,
the neck, the shoulders

418
00:20:47,960 --> 00:20:51,006
lifted as I come through center.

419
00:20:53,360 --> 00:20:55,306
Even it out.

420
00:20:57,320 --> 00:21:00,120
And we relax
everything to the earth.

421
00:21:00,120 --> 00:21:01,880
Bring the feet to the ground,

422
00:21:01,880 --> 00:21:04,200
allow the knees
to fall to one side,

423
00:21:04,200 --> 00:21:05,997
any side, breathe in.

424
00:21:07,400 --> 00:21:09,440
Breathe out.

425
00:21:09,440 --> 00:21:11,560
Take it through center,

426
00:21:11,560 --> 00:21:15,081
allow the knees to fall to the
opposite side as you breathe in.

427
00:21:16,640 --> 00:21:18,602
Breathe out.

428
00:21:19,840 --> 00:21:21,840
Knees come together feet wide,

429
00:21:21,840 --> 00:21:26,520
relax the body
completely as you inhale in.

430
00:21:26,520 --> 00:21:29,880
And exhale, letting go.

431
00:21:29,880 --> 00:21:32,028
Finding stillness.

432
00:21:33,240 --> 00:21:35,040
Sliding the hands to that

433
00:21:35,040 --> 00:21:37,160
third chakra area 
and feeling the

434
00:21:37,160 --> 00:21:40,560
warmth of your hands
here and the low rib cage,

435
00:21:40,560 --> 00:21:43,557
the solar plexus.

436
00:21:47,520 --> 00:21:52,521
You might even move the
hands around a little bit here.

437
00:21:56,440 --> 00:22:00,022
And then finding
that flash of surrender.

438
00:22:02,120 --> 00:22:05,759
Permission here to do
absolutely nothing

439
00:22:07,934 --> 00:22:13,436
after a practice that is

440
00:22:13,436 --> 00:22:15,200
all about embodying action.

441
00:22:15,200 --> 00:22:18,520
Remembering to take this moment

442
00:22:18,520 --> 00:22:23,070
at the end, always,

443
00:22:23,070 --> 00:22:26,120
to give it up to something
bigger than yourself,

444
00:22:26,120 --> 00:22:30,063
unite with something
bigger than yourself.

445
00:22:33,320 --> 00:22:37,930
I love the humility that yoga

446
00:22:37,930 --> 00:22:42,500
has brought to my
life and practice.

447
00:22:45,240 --> 00:22:46,880
It's always good when balancing

448
00:22:46,880 --> 00:22:51,083
that third chakra
to keep that in mind.

449
00:22:54,610 --> 00:22:57,080
Yep, love you guys.
So good.

450
00:22:57,080 --> 00:22:59,080
Bring the palms together.

451
00:22:59,080 --> 00:23:01,400
Thumbs up to the
third eye slowly.

452
00:23:01,400 --> 00:23:03,313
Take your time.

453
00:23:05,240 --> 00:23:08,580
Deep breath in,
lots of love in

454
00:23:08,580 --> 00:23:12,760
and lots of love out 
to close this practice.

455
00:23:12,760 --> 00:23:14,200
Amazing work.

456
00:23:14,200 --> 00:23:15,680
We're almost to the end of the

457
00:23:15,680 --> 00:23:20,760
journey but don't worry, 
in every end is a new beginning.

458
00:23:20,760 --> 00:23:23,440
For now, have a
beautiful rest of the day.

459
00:23:23,440 --> 00:23:25,480
I'll see you tomorrow.

460
00:23:25,480 --> 00:23:26,760
Namaste.

461
00:23:27,710 --> 00:23:32,602
(upbeat rhythmic music)