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- Hello, my darling friends.

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Welcome back to Flow,
your 30 Day Yoga Journey.

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It's Day 26.

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Open your heart.

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Let's get started.

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(light rhythmic music)

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And we have begun.

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Come on down to the ground.

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Take your time.

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Let's find a lift in the heart

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though as soon as we
get down to the earth.

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And then just take a little

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free-spirited entry
into this practice today.

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Lift your heart,

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maybe close your eyes and
start to find some soft easy

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movement in the
head and the neck.

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Maybe the shoulders.

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Maybe the side body.

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You can use all the vocabulary

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we've learned together thus far.

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You can bring in
your own vocabulary.

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Just finding some
soft easy movement.

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Dropping in energetically here

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with whatever you've got.

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And then as you're ready,

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bring the head
back over the heart,

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heart over the pelvis
and draw the palms together,

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Anjuli Mudra.

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Lift your sternum
towards your thumbs.

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Take a deep inhale
in through the nose.

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And out through the nose slowly.

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Relax the skin of the face.

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Again, in through the nose.

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And out through the nose slowly.

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Shift your torso a
little bit forward and back.

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Try to find that alignment,
that feeling of alignment,

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head over heart,
heart over pelvis.

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Continuing to
gently deepen your breath.

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Inhale in deeply.

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Exhale, bow the
head to the heart.

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Feel this deep stretch
in the back of the neck.

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Start to activate
through the palms.

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So press into the palms so much

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that your elbows
are going left to right.

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Chin to chest,
heart stays lifted here.

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Breathe.

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Lovely.
Interlace the fingertips now.

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Slowly lift the head
so the chin is parallel.

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Press the palms forward.

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Inhale in here.

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Exhale, come
forward onto all fours.

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Release the bind.
Come to Tabletop Position.

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Drop the belly, slow sip
of air as you look forward.

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Heart energy radiates forward.

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Exhale, round through the spine.

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Find that detailed articulation
through the vertebra that

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we've been
playing with all week.

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And continue to
flow with your breath.

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Inhale in, dropping the belly, 
opening the heart.

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Exhaling,
rounding through the spine.

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And again, feel free to

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find some moments of freestyle.

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Listening and responding to

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what the body is
sharing with you today.

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Maybe bumping the hips
a little left to right.

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Checking in with the shoulders.

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So you have the structure of
Cat-Cow but allowing yourself

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to veer off the railroad
tracks a little bit here,

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mindfully and with your breath.

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Then slowly bring it back
to Tabletop Position and

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let's drop those elbows
right where the hands were.

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Spread the fingertips wide.

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Forearms are parallel.

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Walk the knees back.

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Hip creases up
high for Puppy Pose.

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Big heart opener here.

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Melting the chest down,
forehead to the mat.

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Active arms, active feet.

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Breathe.

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Letting go of the day thus far.

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Politely putting 
your to-do list on hold

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and allowing yourself 
the opportunity to be

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really present here
with the energy of the body.

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Carve a line with
the nose forward slowly.

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Press into the elbows,

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shift your heart
all the way forward,

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slide into home,

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lift the chest up,
Sphinx Pose.

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Press into the tops of the feet,

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hug the low ribs in,

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open your heart.

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Keep the neck
nice and long here.

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In fact, it's nice to tuck
the chin slightly to really find

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that length in
the back of the neck.

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Breathe.

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Inhale in here again.

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Find extension
from crown to toes.

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And then release on the exhale.

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Let it all go.

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Press back up to all fours.

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Curl the toes under.

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Walk the hands all the way back
towards the center of your body.

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Come into your yogic squat.

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Heels can stay lifted here.

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We don't need to force it down

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here so you can even use
this as a little opportunity to

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stretch through the
fascia of the foot.

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If you're feeling particularly
childlike or maybe you're

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practicing with
someone younger than you,

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you might take this opportunity
to do a little Froggy hop here.

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Maybe a little
ribbit sound or two.

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Little playful.

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And then from
this Froggy position,

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walk the hands all
the way out to Plank Pose.

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You got this.

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So think of your heart center.

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We're bringing awareness

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to the heart center, 
the heart chakra.

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Think about lifting
that area of the body up,

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way up high here.

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So you're really pressing
away from your yoga mat.

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See if you can 
accentuate that today

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and peek at me if you need to.

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And then I start to say,

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holy abs, (laughs)
when I start to lift there.

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Finding that core connection.

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Crown of the head extends.

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And then we'll send
the hips up high and back,

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melting the heart
towards the tops of the thighs.

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Take a couple breaths
here to find what feels good.

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Pedal it out,
deepen your breath.

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Let something go.

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Now claw through the fingertips,
press in your knuckles,

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imagine there's
a big golden hurdle

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in the center of your mat.

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We're gonna lift up,

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draw energy up
from the pelvic floor,

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slowly roll through the spine,
come back to that Plank Pose,

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lifting the heart center up,
crown of the head extended.

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Excuse me.

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Breathe.

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Inhale in, go up
and over that hurdle,

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back to Downward Facing Dog.

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Nice work.

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Bend the knees,
inhale, look forward.

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Exhale, make your 
way to the top.

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Feet hip width apart.

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Let it all hang.

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Standing Forward Fold.

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Breathe.

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Now find some soft,

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easy movement here
that you fancy today.

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Maybe it's rocking on the feet,
swaying from side to side,

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shaking the head yes, no.

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Maybe it's a good day
for some horsey lips.

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And then slowly draw
the hands to the waist,

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ground through your feet.

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You got this,
root to rise,

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standing tall in Mountain.

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Lead with your heart,
draw the elbows back,

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lengthen through
the crown of the head.

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Stand tall, observe your breath.

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Then release the hands,

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interlace the
fingertips behind your back,

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draw the knuckles down and

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away and without
looking down at your feet,

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walk the feet together,
squeezing the legs,

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zipping them up tight.

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Inhale, carve a line with
your nose, look up, lift the chest.

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Exhale, keep the bind in
the hands and the fingers as you

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bend the knees and
come into your fold.

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Breathe.

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Slow and with control,
inhale, halfway lift,

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send the knuckles back,
crown of the head forward.

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And then exhale,
release everything, let it go.

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Nice. Step the right foot back,

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lower the 
right knee to the ground.

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Inhale sweep the arms
all the way up and overhead.

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Exhale, bring them
back down to your lunge.

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Lift the back knee,
plant the palms,

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step the left toes back,
Plank Pose.

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Inhale in here,
exhale to Downward Facing Dog.

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Deep breath in,

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long breath out.

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Slowly, step the right foot all
the way up, lower the left knee.

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Inhale sweep the arms up high.

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Big breath, big stretch.

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Exhale, bring it back.

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Lift the back knee,
step the right toes back,

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Plank Pose.

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Inhale in here,
shift forward, look forward.

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Exhale, slowly
lower to the belly.

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Inhale rise up, Cobra.

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Follow your breath.

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Exhale brings you
all the way down.

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Curl the toes under,

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press up to
all fours or Plank

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and send the hips up and back.

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Heart melts, Downward Dog.

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Inhale in here deeply.

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Exhale completely.

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Bend the knees, walk the hands
all the way back to the toes.

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Walk the hands all
the way back to the toes.

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So you're in Forward Fold
at the back edge of your mat.

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Nice, inhale, lift halfway here.

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Exhale to soften and bow.

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Hands come to the waistline,
root to rise here.

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Stand up nice and tall.

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Big breath as you
lift the chest, lift your heart.

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And then exhale, release.

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Interlace the fingertips,

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opposite thumb
on top this time.

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Knuckles draw down and
away as you open the chest,

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open your heart.

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00:12:02,930 --> 00:12:06,400
Inhale in here, lift, lengthen.

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Exhale, bend the knees,
knuckles draw a line,

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tracing all the way up
as you bow into the fold.

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Inhale, halfway lift,
find length.

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Knuckles back,
crown of the head forward.

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Exhale, release the bind,

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release everything,
come into the fold.

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From here, walk the palms
slowly all the way out to Plank.

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Turn onto the outer
edge of your right foot,

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inner edge of your left foot as

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you send the left fingertips
all the way up high, Side Plank.

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Squeeze the right obliques,

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bring it all the way back
down and take it to the other side.

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Right fingertips reach up,
squeeze and lift, left obliques.

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Right hand comes down,
we shift forward,

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look forward, inhale.

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Exhale, lower all
the way to the belly.

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Inhale for Cobra, Bhujangasana.

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Follow your breath,
ride the wave.

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Exhale to soften and fold.

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Inhale to press up
to all floors or Plank.

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Exhale, Downward Facing Dog.

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From Down Dog,
inhale,

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lift the right leg up high.

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Exhale, slowly shift that

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right foot forward and
pivot on the back foot.

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Rise up, Warrior I.

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Inhale, reach for the sky, 
lift your heart.

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The sun is coming out here.

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And then from here,
we're gonna rain the fingertips

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down to interlace
behind the back once again.

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Feel the root, the power 
of that back leg strong.

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So all the way,

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moving up from the root
chakra all the way to the heart,

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lift it here.

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Then find extension through
the crown, maybe looking up.

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Inhale it, exhale,
lead with your heart.

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Peel the right hip crease back,

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Humble Warrior as Benji yawns.
(chuckles)

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Crown of the head
comes towards the earth,

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knuckles reach for the sky.

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And we breathe here,

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right hamstring
parallel to the earth.

258
00:14:11,400 --> 00:14:13,733
Back leg is strong.

259
00:14:15,240 --> 00:14:17,400
Press into the outer
edge of that back foot.

260
00:14:17,400 --> 00:14:19,480
Engage your left inner thigh.

261
00:14:19,480 --> 00:14:23,680
Find center and
slowly rise back up.

262
00:14:23,680 --> 00:14:27,740
Release the bind,
open up, Warrior II.

263
00:14:27,740 --> 00:14:31,160
Inhale, Reverse Triangle,
straighten your front leg,

264
00:14:31,160 --> 00:14:35,280
reach the right fingertips
all the way up and back.

265
00:14:35,280 --> 00:14:40,280
Inhale in, exhale, cartwheel
all the way back to your lunge.

266
00:14:40,280 --> 00:14:44,280
Plant the palms,
step it back, Plank Pose.

267
00:14:44,280 --> 00:14:48,040
Inhale to shift forward,
exhale to lower.

268
00:14:48,040 --> 00:14:51,000
Inhale for Cobra, your version.

269
00:14:51,000 --> 00:14:53,920
Exhale to soften and release.

270
00:14:53,920 --> 00:14:58,000
Inhale to press up
to all fours or Plank.

271
00:14:58,000 --> 00:14:59,880
Exhale, Downward Facing Dog.

272
00:14:59,880 --> 00:15:02,475
Way to follow your breath.

273
00:15:06,040 --> 00:15:09,320
As you're ready,
lift the left leg up high.

274
00:15:09,320 --> 00:15:12,040
Exhale, step it forward.

275
00:15:12,040 --> 00:15:14,080
Pivot on the back foot.

276
00:15:14,080 --> 00:15:16,800
Find your foundation,
use your vocabulary,

277
00:15:16,800 --> 00:15:19,560
pull the left hip crease back.

278
00:15:19,560 --> 00:15:21,920
Draw that energy up
from the pelvic floor.

279
00:15:21,920 --> 00:15:26,760
We slowly reach forward,
up and back, Warrior I.

280
00:15:26,760 --> 00:15:29,383
Feel the power in that back leg.

281
00:15:31,640 --> 00:15:34,920
Integrate your tools,
draw the navel in and up,

282
00:15:34,920 --> 00:15:36,623
lift the heart.

283
00:15:38,480 --> 00:15:41,760
And then we'll rain
the fingertips down.

284
00:15:41,760 --> 00:15:43,440
Find the bind,

285
00:15:43,440 --> 00:15:47,440
knuckles draw down and away
as we open up through the heart,

286
00:15:47,440 --> 00:15:50,120
open up through the chest.

287
00:15:50,120 --> 00:15:52,240
Humble Warrior, inhale in.

288
00:15:52,240 --> 00:15:55,380
Keep that 
back foot rooted strong

289
00:15:55,380 --> 00:15:57,800
as you guide
the heart space forward.

290
00:15:57,800 --> 00:16:00,640
Peel the left hip crease back.

291
00:16:00,640 --> 00:16:04,248
Find the posture today.
It'll be different every day.

292
00:16:05,960 --> 00:16:08,236
Stick with your breath.

293
00:16:16,200 --> 00:16:18,320
Stay focused.

294
00:16:20,200 --> 00:16:22,982
Right leg is strong.

295
00:16:25,640 --> 00:16:29,090
And then root down through
the outer edge of that back foot.

296
00:16:29,090 --> 00:16:31,920
Draw energy
from your right arch,

297
00:16:31,920 --> 00:16:33,640
right inner thigh's engaged

298
00:16:33,640 --> 00:16:38,520
as we slowly lift
the heart back up.

299
00:16:38,520 --> 00:16:43,120
And release the bind,
Warrior II.

300
00:16:43,120 --> 00:16:45,336
Heart-Led Warrior.

301
00:16:46,640 --> 00:16:49,160
Straighten the front leg,
reach it back.

302
00:16:49,160 --> 00:16:51,581
Big full body moment here.

303
00:16:52,680 --> 00:16:55,080
Peaceful Warrior or 
Reverse Triangle rather,

304
00:16:55,080 --> 00:16:57,480
excuse me.

305
00:16:57,480 --> 00:17:00,020
What's in a name?
Cartwheel all the way back,

306
00:17:00,020 --> 00:17:01,720
follow your breath.

307
00:17:01,720 --> 00:17:05,160
Let the palms step it to Plank.

308
00:17:05,160 --> 00:17:06,640
Inhale in here.

309
00:17:06,640 --> 00:17:10,378
Exhale to slowly
lower to the belly.

310
00:17:11,840 --> 00:17:13,080
Stack the palms.

311
00:17:13,080 --> 00:17:17,760
Bring your forehead to
rest on them like a pillow.

312
00:17:17,760 --> 00:17:21,560
And then just allow the hips
to shake a little left to right.

313
00:17:21,560 --> 00:17:23,440
Breathe.

314
00:17:23,440 --> 00:17:25,245
Rest your heart.

315
00:17:29,480 --> 00:17:30,880
As you breathe,

316
00:17:30,880 --> 00:17:35,310
feel your belly protrude
(laughs)

317
00:17:35,310 --> 00:17:36,640
into your mat space

318
00:17:36,640 --> 00:17:41,138
feel that deep belly
breath as you inhale.

319
00:17:43,400 --> 00:17:44,880
And soften as you exhale.

320
00:17:44,880 --> 00:17:47,660
We call this
alligator breathing.

321
00:17:53,560 --> 00:17:54,840
We'll slowly come up.

322
00:17:54,840 --> 00:17:58,040
We're gonna bring the
palms underneath the shoulders.

323
00:17:58,040 --> 00:17:59,640
Bend the left knee.

324
00:17:59,640 --> 00:18:03,183
Reach around,
grab the left ankle.

325
00:18:04,750 --> 00:18:07,920
Now, draw the navel in
and up just a bit here.

326
00:18:07,920 --> 00:18:11,000
I know it seems impossible
on the belly but give it a try.

327
00:18:11,000 --> 00:18:13,680
And then reach your
right hand back to maybe,

328
00:18:13,680 --> 00:18:16,920
oops, sorry Benji, (chuckles)
grab your right ankle.

329
00:18:16,920 --> 00:18:18,240
Maybe the top of the foot.

330
00:18:18,240 --> 00:18:19,840
And if this isn't available,

331
00:18:19,840 --> 00:18:22,990
maybe we come onto one elbow
and we just do one at a time.

332
00:18:22,990 --> 00:18:25,360
It gives you a
little more space.

333
00:18:25,360 --> 00:18:27,240
So you're getting
your quad stretch here.

334
00:18:27,240 --> 00:18:29,080
Now press into the pubic bone

335
00:18:29,080 --> 00:18:32,680
best you can and
relax the forehead down.

336
00:18:32,680 --> 00:18:35,320
Inhale in.
We're gonna grow this.

337
00:18:35,320 --> 00:18:37,360
Pressing into the pubic bone.

338
00:18:37,360 --> 00:18:41,640
Slowly begin to
kick the toes up and out.

339
00:18:41,640 --> 00:18:42,880
That's your action here.

340
00:18:42,880 --> 00:18:44,640
Up and out.
So not just out.

341
00:18:44,640 --> 00:18:46,600
Up and out.

342
00:18:46,600 --> 00:18:48,280
Lengthen through
the crown of the head.

343
00:18:48,280 --> 00:18:49,800
Don't crunch the
back of the neck.

344
00:18:49,800 --> 00:18:52,023
Keep the neck long.

345
00:18:53,280 --> 00:18:55,000
Look at you.
Breathe here.

346
00:18:55,000 --> 00:18:58,965
You might find a little
rocking motion with your breath.

347
00:19:03,600 --> 00:19:06,466
Soften the skin of the face.

348
00:19:09,080 --> 00:19:13,240
And after a couple rocks,
release.

349
00:19:13,240 --> 00:19:16,360
Come back to your pillow.

350
00:19:16,360 --> 00:19:18,160
Bring the two big toes to touch

351
00:19:18,160 --> 00:19:20,920
and allow the heels
to splay left to right.

352
00:19:20,920 --> 00:19:24,840
You can rock the hips
a little side to side.

353
00:19:24,840 --> 00:19:28,280
Take a deep
breath in and exhale.

354
00:19:28,280 --> 00:19:29,756
Sigh it out.

355
00:19:31,320 --> 00:19:33,320
Nice work.

356
00:19:33,320 --> 00:19:34,440
Alright, from here we're gonna

357
00:19:34,440 --> 00:19:37,560
inch ourselves over towards
the left side of the mat.

358
00:19:37,560 --> 00:19:40,550
Turn onto the
left shoulder, left ear.

359
00:19:40,550 --> 00:19:45,480
And it's a whole new world.

360
00:19:45,480 --> 00:19:47,575
Come onto your back.

361
00:19:50,720 --> 00:19:53,899
Hug the knees into the chest.
(laughs)

362
00:19:56,840 --> 00:20:01,400
Couple more
moments here with the breath.

363
00:20:01,400 --> 00:20:02,920
Hug the right knee in.

364
00:20:02,920 --> 00:20:05,586
Extend the left leg out long.

365
00:20:07,560 --> 00:20:09,920
Find that 
Wind Relieving Pose again.

366
00:20:09,920 --> 00:20:10,800
Inhale in.

367
00:20:10,800 --> 00:20:11,800
Exhale.

368
00:20:11,800 --> 00:20:15,537
Peel the nose up
towards the knee.

369
00:20:18,320 --> 00:20:19,680
Then release the
weight of the head,

370
00:20:19,680 --> 00:20:22,200
the neck, the shoulders
and find your twist.

371
00:20:22,200 --> 00:20:24,040
Bump the hips to the right.

372
00:20:24,040 --> 00:20:27,400
Send your right knee to
the left side of your mat and

373
00:20:27,400 --> 00:20:31,040
allow your right
shoulder to find the ground.

374
00:20:31,040 --> 00:20:32,640
Today I'll invite you to bring

375
00:20:32,640 --> 00:20:37,760
your left hand to the outer
edge of your right thigh and

376
00:20:37,760 --> 00:20:41,240
guide it a little
deeper into the twist.

377
00:20:41,240 --> 00:20:44,755
The power of touch here.

378
00:20:55,360 --> 00:20:58,360
And then slowly
melt it back to center.

379
00:20:58,360 --> 00:21:00,440
Extend the right leg out long.

380
00:21:00,440 --> 00:21:02,920
Left knee in.

381
00:21:02,920 --> 00:21:04,200
Squeeze.

382
00:21:04,200 --> 00:21:05,000
Inhale.

383
00:21:05,000 --> 00:21:07,864
Exhale, navel draws down

384
00:21:07,864 --> 00:21:11,200
as we peel the head up,

385
00:21:11,200 --> 00:21:13,226
nose towards the knee.

386
00:21:16,880 --> 00:21:18,400
And then slowly release.

387
00:21:18,400 --> 00:21:21,640
Bump the hips to the left,
if you can.

388
00:21:21,640 --> 00:21:24,313
And then find your twist.

389
00:21:26,400 --> 00:21:29,040
Guiding the left shoulder 
down to the earth,

390
00:21:29,040 --> 00:21:31,360
opening your heart
towards the heavens

391
00:21:31,360 --> 00:21:35,560
and using the warmth of
your right hand to gently

392
00:21:35,560 --> 00:21:39,220
guide the outer edge

393
00:21:39,220 --> 00:21:41,800
of that left thigh,

394
00:21:41,800 --> 00:21:45,529
that hip, the IT band

395
00:21:45,529 --> 00:21:47,812
into the twist.

396
00:21:59,080 --> 00:21:59,880
Delightful.

397
00:21:59,880 --> 00:22:02,920
Bring it back slowly.

398
00:22:02,920 --> 00:22:05,760
If there's any other movement
your body's craving here,

399
00:22:05,760 --> 00:22:10,021
something that we've
done safely together before,

400
00:22:11,680 --> 00:22:14,006
maybe explore that now.

401
00:22:15,480 --> 00:22:18,626
And I'll meet you
with the legs extended.

402
00:22:20,040 --> 00:22:21,080
Let's take the left hand,

403
00:22:21,080 --> 00:22:24,760
bring it to the heart space,
right hand to the belly.

404
00:22:24,760 --> 00:22:27,830
Make it so that your elbows 
can relax on the ground

405
00:22:27,830 --> 00:22:32,080
so you're
not holding anywhere here.

406
00:22:32,080 --> 00:22:35,080
We can relax the
weight of the body fully.

407
00:22:35,080 --> 00:22:39,360
Maybe close the eyes and

408
00:22:39,360 --> 00:22:43,356
a flash of surrender 
comes upon us.

409
00:22:45,680 --> 00:22:48,997
Some days it's
easier than others.

410
00:22:50,800 --> 00:22:52,240
But I think the most beautiful

411
00:22:52,240 --> 00:22:55,920
thing is that we bring
ourself to this moment,

412
00:22:55,920 --> 00:22:57,680
this opportunity where we even

413
00:22:57,680 --> 00:22:59,971
have a chance

414
00:22:59,971 --> 00:23:04,076
to practice stillness.

415
00:23:08,040 --> 00:23:11,560
To practice surrender.

416
00:23:28,320 --> 00:23:31,080
Gently begin to
wiggle your toes.

417
00:23:31,080 --> 00:23:35,568
Bring the palms together
slowly up to the third eye.

418
00:23:38,010 --> 00:23:41,400
Wonderful work
today my darling friends.

419
00:23:41,400 --> 00:23:44,640
I look forward to
seeing you tomorrow.

420
00:23:44,640 --> 00:23:45,920
We're nearing the end but

421
00:23:45,920 --> 00:23:48,240
fear not in every end
is a new beginning.

422
00:23:48,240 --> 00:23:51,200
I'll have your back so
just stay present with your

423
00:23:51,200 --> 00:23:55,960
practices and have a
beautiful rest of the day.

424
00:23:55,960 --> 00:23:58,600
Inhale in deeply.

425
00:23:58,600 --> 00:24:03,760
And exhale to seal
this one with a kiss.

426
00:24:03,760 --> 00:24:04,982
Namaste.

427
00:24:05,901 --> 00:24:10,723
(upbeat rhythmic music)