- Hello my darling friends,
welcome back to Flow,

your 30 Day Yoga Journey.

It's Day 25, Action.

Let's get started.

(light rhythmic music)

Okay, let's begin
today on all fours.

Take your time,
come on down to the ground.

Start to deepen your breath.

And when you're ready,

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

Slow circles.

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

but as you're moving in
this circular direction,

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

and out of Cat-Cow

with these 
circles of the rib cage.

And then start to land
here by deepening your breath.

Go ahead and reverse the circle.

Checking in with
the shoulders, the hips.

You can start to
improvise a little bit here.

Finding movement
that feels good.

Maybe bumping the hips
a little left to right.

Finding soft easy stretches.

Continuing to
gently deepen your breath.

And then when you're ready,

curl the toes under
and walk the hands back.

Left fingertips to the ground.

Right fingertips
reach up in your squat here.

Breathe in.

And breathe out.

Bring it back to center.

Left elbow, left fingertips
reach up as you open up

through the chest
in your squat here.

Breathe in.

And breathe out.

Walk it through
now to your Plank.

Hug the low rib cage in.

Feel the abs turn on.

Breathe in.

Breathe out.

Lower all the way to the belly.

Press the tops of
the feet into the earth.

Inhale to lift up.

Breathe in.

Exhale, release.

Breathe out.
Forehead to the mat.

Curl the toes under,

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

You get to decide knees
together or knees wide.

Breathe in.

Breathe out.

Now the next
time you breathe in,

imagine breathing into
all four sides of your torso.

All around.

Feeling that
expansion as you breathe in.

And that softening 
as you exhale.

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

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

Bend the knees here.

Take a couple
breaths to check in

with where you are today.

Letting go of the day thus far.

Politely putting your
to-do list on hold and

giving yourself permission
to be here in this moment.

Tending to the
energy centers of the body.

Tending to the physical body.

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

So bend your knees,
inhale to look forward.

Exhale, come to
the top of your space.

You can baby step.

You can hop.
You can float.

We'll bring the
feet hip width apart,

toes pointing forward.

Standing Forward Fold.

Relax the weight of your head.

And find that nice wide breath.

Breathing into all
four sides of the torso.

Slowly draw your
hands to your waist now.

Ground through the feet,
bend your knees.

Inhale in.

And then draw the
shoulder blades together,

elbows back to rise up into

Mountain with hands on waist.

Boom. Power posture.

Ground through the feet.

Draw energy up through

the arches of the legs.

Sorry, the arches of the feet.

The inseam of the legs.

I was feeling it.
(chuckles)

Lifting and lengthening through
all four sides of the torso.

Really pull the
shoulder blades together,

elbows back,
crown of the head reaches up.

Now from here,

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

Breathe into your fingers here

as you feel the
inhale expand your ribcage.

And soften as you exhale.

Give it a try. 
Inhale.

Exhale.

Inhale.

Exhale.

Fingertips
slide down to come up.

Inhale.

Lift your heart.
Lift your gaze.

Reach up.

Exhale, fingertips 
wiggle as we bring

it all the way down
into our Forward Fold.

Use a block if you like here.

Our fingertips,
left fingertips, excuse me,

on the mat.

Inhale, bend the left knee as

you pull the
right hip crease up.

Reach the right fingertips 
across the chest

and all the way up 
towards the sky.

Lengthen through
the crown of the head.

Breathe into that
nice wide ribcage.

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

Wow, the Texas sky is looking

really beautiful in my
neck of the woods today.

And let's take it
to the other side.

Bend your right knee.

Peel your left hip crease up.

Open through your left wing.

Lengthen through
the crown of the head.

Bring your breath.

Bring that
conscious breath to it.

And slowly back down

into the fold we go.

Nice.

Fingertips come to the mat.

We'll step just
the right foot back.

Keep the right heel lifted.

Right knee lifted.

As you inhale,
sweep the arms forward,

up and back for a high lunge.

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

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

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

Inhale in.

Maybe send your gaze up.

Lift the ribcage.
Expand.

Exhale.
Float it down.

Bring the right
knee to the ground.

Bring the left knee to meet

the right knee and
come into a Half Plank here.

Walk the knees back,
shoulders over the wrists.

Crown of the
head extends forward.

Three baby push-ups here.

Inhale in.

Exhale, bend the elbows halfway.

Press it up.

Elbows stay hugging in.

Halfway.

Press it up last time.

Neck stays long.

And then curl the toes under,

send the hips up high,
Downward Facing Dog.

Nice work.

Inhale in here.

Exhale.

Inhale, step the
right leg all the way up.

Back knee lowered or lifted,
your choice.

Sweep the arms 
forward, up and back.

Strong and steady.

Right hip crease pulls back.

We inhale.

Lift the chest.

Lift the chin.
Gaze up.

And exhale to
slowly bring it back down.

Step the back foot
up to meet the front.

Inhale, halfway lift here.

Exhale to soften and release.

Fingertips come to the mat.

Step the left foot back.

Sweep the arms 
forward, up and back,

high lunge or
back knee lowered.

Release, come all
the way back down.

Lower the knees.

Bring the knees together.

Shift your weight forward
into a Plank, Half Plank.

Here we go.

Three Chaturanga push-ups.

Crown of the head forward,
elbows bend.

Maybe we go a
little bit lower this time.

Press it up.

Lower and lift.

Lower and lift.

Toes come to the mat,
we lift the knees,

hips up high and back,
Downward Facing Dog.

Breathe in.

Breathe out.

Breathe in.

Breathe out.

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

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

Big breath, big stretch.

Lift the chest.

Reach from your waistline

all the way up to
your fingertips here.

Maybe gaze looks up.

And then slow and
steady we release it back down.

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

And relax the
weight of the head over.

Inhale lots of love in.

Exhale lots of love out.

Hands draw to the waistline.

Bend the knees.
Inhale in.

Exhale, root to rise here.

Come all the way up to standing.

Deep breath in as
you lift the chest.

Lift your heart.

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

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

Feet nice and wide.

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

Knocking on Heaven's Door.

But as you do this,

see if you can 
keep a little activation

in your core.

We call this
Uddiyana Bandha in yoga,

drawing the navel in and up,

hugging the low ribs in.

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

and keep this
connection in our core.

Then slowly release the
swaying of the noodle arms.

You're gonna turn
your toes out here,

preparing for
Goddess Pose, God Pose,

or Horse Posture.

Inhale first,
send the fingertips out,

Star Pose.
Deep breath in.

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

bend the knees,
take your center straight down.

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

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

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

Back to this area of
the solar plexus and inhale,

feel the expansion.

Exhale, hug the low ribs in.

Inhale, feel the
expansion get low.

Exhale.

Inhale, back to Goddess Pose.

Bend the elbows.

Pull the backs of the hands

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

Nice. Now interlace 
the fingertips

behind your head, elbows wide.

Inhale in, exhale,

left elbow towards 
the outer left thigh.

Good. Stay low here.

Back to center.

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

Nice, come back to center.

And to the left.

Back to center, to the right.

Back to center, to the left.

Back to center, to the right.

Back to center.

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

Exhale, palms come together
back to the heart space and

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

Inhale, reach for the sky here.

Exhale, send the
fingertips behind you.

Lead with the heart.

Lead with the sternum.

Lead with the rib cage all
the way down into a Forward Fold.

Lovely.
Inhale, halfway lift.

Knit the ribs.
Hug the low ribs up and in.

Exhale, soften and fold.

This time, step or
hop it back to Plank.

Lovely. In Plank, we're gonna
press away from the yoga mat.

Reach the heels back,
crown of the head forward.

Then we're gonna turn the heels

towards the
right side of the mat

so you're in the inner
arch of your left foot

and the outer edge
of your right foot.

Slide the left
hand to the waist.

You can stack the
feet here if you want.

You can also bend your top leg

to create a little kickstand
for a little more support here.

Now take your left hand and

bring it to the bottom right rib

and smear
some imaginary honey,

if you will, all the way
across that low rib cage.

Opening it up to the sky.

Maybe left fingertips
reach all the way up,

crown of the head extends.

Core is strong.
Deep breath in.

Lift the hips a
little bit higher here.

Excuse me, Benji.
(chuckles)

And then slowly or quickly,
release back to center.

Let's take it to the other side.

Heels to the left.

Left shoulder
over that right wrist.

Right fingertips
come to the waistline.

Lift the hips.

Find center.

Hug the low ribs in.

Feel that connection of the
low ribs to your hip points.

Maybe you stack the feet.

Maybe you bend the top leg.

Maybe we smear that honey

bringing the right hand to
the left rib cage this time.

Just using the power of our own
touch to slowly guide and lift.

Breathe.

Inhale in.

Exhale to slowly
bring it back down.

All the way to the belly we go.

Press into the tops of the feet.

Inhale for Cobra, Bhujangasan.

Exhale to release.

Curl the toes under,
press it back up to Plank.

Strong and steady.

Right knee comes in towards the

heart space here for a
mindful mountain climber.

And send it back.

Left knee comes in.

And send it back.

With your breath, inhale.

And exhale.

Inhale.

Exhale.

Inhale.

Exhale.

Inhale.

Exhale.
Right knee to left elbow.

Inhale.

Exhale, switch.

Inhale.

Exhale.

Keep it going.
Inhale.

Exhale.

You got it.

Even it out.

And then send it back,
Downward Facing Dog.

Great work.

Listen to the
sound of your breath.

Slow it down.

From here, 
slowly lower to the knees.

And slowly return
back to your belly.

Nice and slow.

Stack the palms here.

Rest your forehead on the palms.

Take a rest.

From here, lift one foot then
the other, bending the knees.

And you're just 
going to windshield wiper

the legs a little bit 
here from one side

to the other while
the upper body relaxes.

If it feels good to widen
the knees here a little more,

that could be nice.

See if you can relax
the shoulders, the traps,

the neck.

And then release the legs down.

Press into the tops of the feet.

Press into the pubic bone.

And let's rise
up for Sphinx Pose.

So bring the elbows
underneath the shoulders,

forearms, parallel.

Spread the fingertips.

Inhale, lengthen
through the crown.

Exhale, your lower rib
cage hugs in a bit here.

And you should 
feel this nice connection

through the front body here

as you do that action.

So all these beautiful
series of listening and responding,

coming into action
based on what we're feeling,

what we're experiencing
from the inside out.

Powerful stuff.

Take one more breath here.

Then exhale.

Slow and steady
transition through all fours.

You can swing the
legs to one side,

any side,
or cross the ankles,

and come through to a seat.

Oh, (chuckles) Benji.

Bring the hands
behind the thighs,

loop the shoulders,
lift the sternum,

coming into little Navasana,
Boat Pose, shins parallel.

Maybe we reach the
fingertips forward.

Maybe we extend one leg.

Then the other.

Inhale, maybe we exhale,
extend both legs,

and take it into
a low Boat today,

hugging those low ribs in,

keeping the skin of
the face soft and relaxed.

And maybe we bring
it back up high Boat.

And one more time, low Boat.

Give it a try.

And then we release.

Ah.

Bring the hands to the belly,

allow the legs
to get heavy here.

Allow the
shoulders to get heavy.

Nice. And then
interlace the fingertips,

bring them behind the head,

extend the thumbs.

Bend your right knee,

slide the sole the
right foot to the ground.

Bend your left knee,

slide the sole on the
left foot to the ground.

Inhale in,
as you exhale,

press your low ribs down
into the earth to lift the head,

the neck, the shoulders.

Then lift the right shin,

lift the left shin and
now your legs are in Tabletop.

Take your left armpit chest
across over to your left thigh,

keep the pelvis
heavy and steady.

Then slowly bring
it back into center,

massage the spine,

and take it to the right.

Through center,

left armpit chest to
the top of the right thigh.

Through center,

right armpit chest to
the top of the left thigh.

So we're not doing
elbow to knee here.

Knees are staying
over the hip points.

I'm keeping the head,
the neck, the shoulders

lifted as I come through center.

Even it out.

And we relax
everything to the earth.

Bring the feet to the ground,

allow the knees
to fall to one side,

any side, breathe in.

Breathe out.

Take it through center,

allow the knees to fall to the
opposite side as you breathe in.

Breathe out.

Knees come together feet wide,

relax the body
completely as you inhale in.

And exhale, letting go.

Finding stillness.

Sliding the hands to that

third chakra area 
and feeling the

warmth of your hands
here and the low rib cage,

the solar plexus.

You might even move the
hands around a little bit here.

And then finding
that flash of surrender.

Permission here to do
absolutely nothing

after a practice that is

all about embodying action.

Remembering to take this moment

at the end, always,

to give it up to something
bigger than yourself,

unite with something
bigger than yourself.

I love the humility that yoga

has brought to my
life and practice.

It's always good when balancing

that third chakra
to keep that in mind.

Yep, love you guys.
So good.

Bring the palms together.

Thumbs up to the
third eye slowly.

Take your time.

Deep breath in,
lots of love in

and lots of love out 
to close this practice.

Amazing work.

We're almost to the end of the

journey but don't worry, 
in every end is a new beginning.

For now, have a
beautiful rest of the day.

I'll see you tomorrow.

Namaste.

(upbeat rhythmic music)