- Hello, my darling friends.

Welcome back to Flow,
your 30 Day Yoga Journey.

It's Day 26.

Open your heart.

Let's get started.

(light rhythmic music)

And we have begun.

Come on down to the ground.

Take your time.

Let's find a lift in the heart

though as soon as we
get down to the earth.

And then just take a little

free-spirited entry
into this practice today.

Lift your heart,

maybe close your eyes and
start to find some soft easy

movement in the
head and the neck.

Maybe the shoulders.

Maybe the side body.

You can use all the vocabulary

we've learned together thus far.

You can bring in
your own vocabulary.

Just finding some
soft easy movement.

Dropping in energetically here

with whatever you've got.

And then as you're ready,

bring the head
back over the heart,

heart over the pelvis
and draw the palms together,

Anjuli Mudra.

Lift your sternum
towards your thumbs.

Take a deep inhale
in through the nose.

And out through the nose slowly.

Relax the skin of the face.

Again, in through the nose.

And out through the nose slowly.

Shift your torso a
little bit forward and back.

Try to find that alignment,
that feeling of alignment,

head over heart,
heart over pelvis.

Continuing to
gently deepen your breath.

Inhale in deeply.

Exhale, bow the
head to the heart.

Feel this deep stretch
in the back of the neck.

Start to activate
through the palms.

So press into the palms so much

that your elbows
are going left to right.

Chin to chest,
heart stays lifted here.

Breathe.

Lovely.
Interlace the fingertips now.

Slowly lift the head
so the chin is parallel.

Press the palms forward.

Inhale in here.

Exhale, come
forward onto all fours.

Release the bind.
Come to Tabletop Position.

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

Heart energy radiates forward.

Exhale, round through the spine.

Find that detailed articulation
through the vertebra that

we've been
playing with all week.

And continue to
flow with your breath.

Inhale in, dropping the belly, 
opening the heart.

Exhaling,
rounding through the spine.

And again, feel free to

find some moments of freestyle.

Listening and responding to

what the body is
sharing with you today.

Maybe bumping the hips
a little left to right.

Checking in with the shoulders.

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

to veer off the railroad
tracks a little bit here,

mindfully and with your breath.

Then slowly bring it back
to Tabletop Position and

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

Spread the fingertips wide.

Forearms are parallel.

Walk the knees back.

Hip creases up
high for Puppy Pose.

Big heart opener here.

Melting the chest down,
forehead to the mat.

Active arms, active feet.

Breathe.

Letting go of the day thus far.

Politely putting 
your to-do list on hold

and allowing yourself 
the opportunity to be

really present here
with the energy of the body.

Carve a line with
the nose forward slowly.

Press into the elbows,

shift your heart
all the way forward,

slide into home,

lift the chest up,
Sphinx Pose.

Press into the tops of the feet,

hug the low ribs in,

open your heart.

Keep the neck
nice and long here.

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

that length in
the back of the neck.

Breathe.

Inhale in here again.

Find extension
from crown to toes.

And then release on the exhale.

Let it all go.

Press back up to all fours.

Curl the toes under.

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

Come into your yogic squat.

Heels can stay lifted here.

We don't need to force it down

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

stretch through the
fascia of the foot.

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

practicing with
someone younger than you,

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

Maybe a little
ribbit sound or two.

Little playful.

And then from
this Froggy position,

walk the hands all
the way out to Plank Pose.

You got this.

So think of your heart center.

We're bringing awareness

to the heart center, 
the heart chakra.

Think about lifting
that area of the body up,

way up high here.

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

See if you can 
accentuate that today

and peek at me if you need to.

And then I start to say,

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

Finding that core connection.

Crown of the head extends.

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

melting the heart
towards the tops of the thighs.

Take a couple breaths
here to find what feels good.

Pedal it out,
deepen your breath.

Let something go.

Now claw through the fingertips,
press in your knuckles,

imagine there's
a big golden hurdle

in the center of your mat.

We're gonna lift up,

draw energy up
from the pelvic floor,

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

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

Excuse me.

Breathe.

Inhale in, go up
and over that hurdle,

back to Downward Facing Dog.

Nice work.

Bend the knees,
inhale, look forward.

Exhale, make your 
way to the top.

Feet hip width apart.

Let it all hang.

Standing Forward Fold.

Breathe.

Now find some soft,

easy movement here
that you fancy today.

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

shaking the head yes, no.

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

And then slowly draw
the hands to the waist,

ground through your feet.

You got this,
root to rise,

standing tall in Mountain.

Lead with your heart,
draw the elbows back,

lengthen through
the crown of the head.

Stand tall, observe your breath.

Then release the hands,

interlace the
fingertips behind your back,

draw the knuckles down and

away and without
looking down at your feet,

walk the feet together,
squeezing the legs,

zipping them up tight.

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

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

bend the knees and
come into your fold.

Breathe.

Slow and with control,
inhale, halfway lift,

send the knuckles back,
crown of the head forward.

And then exhale,
release everything, let it go.

Nice. Step the right foot back,

lower the 
right knee to the ground.

Inhale sweep the arms
all the way up and overhead.

Exhale, bring them
back down to your lunge.

Lift the back knee,
plant the palms,

step the left toes back,
Plank Pose.

Inhale in here,
exhale to Downward Facing Dog.

Deep breath in,

long breath out.

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

Inhale sweep the arms up high.

Big breath, big stretch.

Exhale, bring it back.

Lift the back knee,
step the right toes back,

Plank Pose.

Inhale in here,
shift forward, look forward.

Exhale, slowly
lower to the belly.

Inhale rise up, Cobra.

Follow your breath.

Exhale brings you
all the way down.

Curl the toes under,

press up to
all fours or Plank

and send the hips up and back.

Heart melts, Downward Dog.

Inhale in here deeply.

Exhale completely.

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

Walk the hands all
the way back to the toes.

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

Nice, inhale, lift halfway here.

Exhale to soften and bow.

Hands come to the waistline,
root to rise here.

Stand up nice and tall.

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

And then exhale, release.

Interlace the fingertips,

opposite thumb
on top this time.

Knuckles draw down and
away as you open the chest,

open your heart.

Inhale in here, lift, lengthen.

Exhale, bend the knees,
knuckles draw a line,

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

Inhale, halfway lift,
find length.

Knuckles back,
crown of the head forward.

Exhale, release the bind,

release everything,
come into the fold.

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

Turn onto the outer
edge of your right foot,

inner edge of your left foot as

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

Squeeze the right obliques,

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

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

Right hand comes down,
we shift forward,

look forward, inhale.

Exhale, lower all
the way to the belly.

Inhale for Cobra, Bhujangasana.

Follow your breath,
ride the wave.

Exhale to soften and fold.

Inhale to press up
to all floors or Plank.

Exhale, Downward Facing Dog.

From Down Dog,
inhale,

lift the right leg up high.

Exhale, slowly shift that

right foot forward and
pivot on the back foot.

Rise up, Warrior I.

Inhale, reach for the sky, 
lift your heart.

The sun is coming out here.

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

down to interlace
behind the back once again.

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

So all the way,

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

lift it here.

Then find extension through
the crown, maybe looking up.

Inhale it, exhale,
lead with your heart.

Peel the right hip crease back,

Humble Warrior as Benji yawns.
(chuckles)

Crown of the head
comes towards the earth,

knuckles reach for the sky.

And we breathe here,

right hamstring
parallel to the earth.

Back leg is strong.

Press into the outer
edge of that back foot.

Engage your left inner thigh.

Find center and
slowly rise back up.

Release the bind,
open up, Warrior II.

Inhale, Reverse Triangle,
straighten your front leg,

reach the right fingertips
all the way up and back.

Inhale in, exhale, cartwheel
all the way back to your lunge.

Plant the palms,
step it back, Plank Pose.

Inhale to shift forward,
exhale to lower.

Inhale for Cobra, your version.

Exhale to soften and release.

Inhale to press up
to all fours or Plank.

Exhale, Downward Facing Dog.

Way to follow your breath.

As you're ready,
lift the left leg up high.

Exhale, step it forward.

Pivot on the back foot.

Find your foundation,
use your vocabulary,

pull the left hip crease back.

Draw that energy up
from the pelvic floor.

We slowly reach forward,
up and back, Warrior I.

Feel the power in that back leg.

Integrate your tools,
draw the navel in and up,

lift the heart.

And then we'll rain
the fingertips down.

Find the bind,

knuckles draw down and away
as we open up through the heart,

open up through the chest.

Humble Warrior, inhale in.

Keep that 
back foot rooted strong

as you guide
the heart space forward.

Peel the left hip crease back.

Find the posture today.
It'll be different every day.

Stick with your breath.

Stay focused.

Right leg is strong.

And then root down through
the outer edge of that back foot.

Draw energy
from your right arch,

right inner thigh's engaged

as we slowly lift
the heart back up.

And release the bind,
Warrior II.

Heart-Led Warrior.

Straighten the front leg,
reach it back.

Big full body moment here.

Peaceful Warrior or 
Reverse Triangle rather,

excuse me.

What's in a name?
Cartwheel all the way back,

follow your breath.

Let the palms step it to Plank.

Inhale in here.

Exhale to slowly
lower to the belly.

Stack the palms.

Bring your forehead to
rest on them like a pillow.

And then just allow the hips
to shake a little left to right.

Breathe.

Rest your heart.

As you breathe,

feel your belly protrude
(laughs)

into your mat space

feel that deep belly
breath as you inhale.

And soften as you exhale.

We call this
alligator breathing.

We'll slowly come up.

We're gonna bring the
palms underneath the shoulders.

Bend the left knee.

Reach around,
grab the left ankle.

Now, draw the navel in
and up just a bit here.

I know it seems impossible
on the belly but give it a try.

And then reach your
right hand back to maybe,

oops, sorry Benji, (chuckles)
grab your right ankle.

Maybe the top of the foot.

And if this isn't available,

maybe we come onto one elbow
and we just do one at a time.

It gives you a
little more space.

So you're getting
your quad stretch here.

Now press into the pubic bone

best you can and
relax the forehead down.

Inhale in.
We're gonna grow this.

Pressing into the pubic bone.

Slowly begin to
kick the toes up and out.

That's your action here.

Up and out.
So not just out.

Up and out.

Lengthen through
the crown of the head.

Don't crunch the
back of the neck.

Keep the neck long.

Look at you.
Breathe here.

You might find a little
rocking motion with your breath.

Soften the skin of the face.

And after a couple rocks,
release.

Come back to your pillow.

Bring the two big toes to touch

and allow the heels
to splay left to right.

You can rock the hips
a little side to side.

Take a deep
breath in and exhale.

Sigh it out.

Nice work.

Alright, from here we're gonna

inch ourselves over towards
the left side of the mat.

Turn onto the
left shoulder, left ear.

And it's a whole new world.

Come onto your back.

Hug the knees into the chest.
(laughs)

Couple more
moments here with the breath.

Hug the right knee in.

Extend the left leg out long.

Find that 
Wind Relieving Pose again.

Inhale in.

Exhale.

Peel the nose up
towards the knee.

Then release the
weight of the head,

the neck, the shoulders
and find your twist.

Bump the hips to the right.

Send your right knee to
the left side of your mat and

allow your right
shoulder to find the ground.

Today I'll invite you to bring

your left hand to the outer
edge of your right thigh and

guide it a little
deeper into the twist.

The power of touch here.

And then slowly
melt it back to center.

Extend the right leg out long.

Left knee in.

Squeeze.

Inhale.

Exhale, navel draws down

as we peel the head up,

nose towards the knee.

And then slowly release.

Bump the hips to the left,
if you can.

And then find your twist.

Guiding the left shoulder 
down to the earth,

opening your heart
towards the heavens

and using the warmth of
your right hand to gently

guide the outer edge

of that left thigh,

that hip, the IT band

into the twist.

Delightful.

Bring it back slowly.

If there's any other movement
your body's craving here,

something that we've
done safely together before,

maybe explore that now.

And I'll meet you
with the legs extended.

Let's take the left hand,

bring it to the heart space,
right hand to the belly.

Make it so that your elbows 
can relax on the ground

so you're
not holding anywhere here.

We can relax the
weight of the body fully.

Maybe close the eyes and

a flash of surrender 
comes upon us.

Some days it's
easier than others.

But I think the most beautiful

thing is that we bring
ourself to this moment,

this opportunity where we even

have a chance

to practice stillness.

To practice surrender.

Gently begin to
wiggle your toes.

Bring the palms together
slowly up to the third eye.

Wonderful work
today my darling friends.

I look forward to
seeing you tomorrow.

We're nearing the end but

fear not in every end
is a new beginning.

I'll have your back so
just stay present with your

practices and have a
beautiful rest of the day.

Inhale in deeply.

And exhale to seal
this one with a kiss.

Namaste.

(upbeat rhythmic music)