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- Hello, my sweet friends.

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Welcome back to Flow,
your 30 Day Yoga Journey.

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It's Day 27.

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Can you believe it?

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Speak.

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Let's get started.

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(light rhythmic music)

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Okay, let's begin
in a comfortable seat.

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Thank you so much for
making time for this today.

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Let's sit up nice and tall.

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We're gonna
interlace the fingertips.

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Bring them right
underneath the chin.

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Close your eyes if
you feel comfortable.

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Start to breathe with the

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knuckles pressing
right up against the chin.

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Take a moment here to swallow.

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Align the head over the heart,
the heart over the pelvis.

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And then on your inhale,

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we're gonna
slowly lift the elbows.

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Draw the chin all the
way up towards the sky.

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And exhale, return.

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Inhale, lift.

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Breathe in, expand through
all four sides of the torso.

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Exhale, return.

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Inhale, breathe in.

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Extension through the crown.

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Exhale.

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One more time.
Inhale.

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Exhale, this time round
the spine, chin to chest.

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You can keep the
hands in prayer if you like.

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You can say a
little prayer if you like.

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And then release
the palms to the knees.

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Tuck the chin and
roll up through the spine.

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If it feels possible,

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you might tap into a little,

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what they call an inner smile

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for this next set
of neck stretches.

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If it's not in the cards today,

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I'm certainly
not telling you, smile.

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But just a little invitation

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to see if that
window wants to open,

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to find a little inner smile,

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whatever that means to you.

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So nice and easy
left ear over left shoulder.

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Maybe a little inner smile,
maybe not.

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Breathe.

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Relax the
shoulders with every exhale.

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With left ear
over left shoulder,

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a possible inner smile,

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lift the chin and then drop it.

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Lift the chin slowly.

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Ooh, and then drop it.

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Lift the chin.

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And then draw it in.

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And one more time lift.

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And draw it in.

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Bring the head
back through center.

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Take it to the other side.

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Right ear over right shoulder.

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Just pause here, breathe in.

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Shoulders relax
as you breathe out.

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And lifting the chin.

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Breathe in, exhale, draw it in.

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Moving slowly.

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And then bring
it back to center.

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We're gonna draw
circles with the nose.

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So nice fluid circles
with the nose, one way.

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And then the other.

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And then come back to center,
find stillness.

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And then come
forward onto all fours.

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Spread the fingertips,
press into the tops of the feet.

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Inhale, drop the belly, 
look forward.

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Nice long neck here so we're

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not crunching in
the back of the neck.

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And then exhale round through
the spine, chin to chest.

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So when we were
focusing on root chakra,

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remember we
initiated this from the tail.

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Can you find this chin
to chest lock here today?

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And then initiate from there.

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Just play.

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Continuing to
gently deepen your breath.

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Finding that textured breath.

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That audible breath.

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And then slowly bring it
back to Tabletop Position.

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And as you're ready, inhale,
send the right toes out,

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left fingertips forward.

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Inhale in here,

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exhale, bend the knee,
bend the elbow,

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keep the neck long.

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Inhale, extend.

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Exhale, round everything in,
chin to chest.

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Inhale, extend.

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Exhale, bend the elbow,
bend the knee, neck stays long.

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Inhale, extend.

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Exhale, round it in.

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Press into the
knuckles of your right hand.

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Inhale, extend, last time.

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Release and switch.

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Inhale,
right fingertips forward,

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left toes back.

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Neck stays long.

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Exhale, bend the knee,
bend the elbow.

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Inhale, extend.

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Exhale, round it, crown to tail.

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Inhale, extend,
slow controlled movement.

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Exhale.

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Inhale.

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Round it in.

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And last round,
with your breath.

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Grounding through
those left knuckles.

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After you're done,
curl the toes under,

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walk the hands back
for your Froggy Squat.

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And then maybe you bring
the left thumb to the sternum.

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Maybe you bring the
right thumb to the sternum.

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Inhale in.

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Exhale, walk it out to Plank.

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Slow and steady.

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Lift up through the heart space,
tuck the chin,

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lengthen through
the back of the neck.

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Imagine placing a little teacup
on the back of the neck here.

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Extension through the crown.

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Inhale in here.

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Exhale to lower to the belly.

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Press into the tops of the feet,

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squeeze the elbows
into the side body.

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Inhale for Cobra.

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Exhale to release.

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Press into the tops of the feet.

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Come to your knees,
walk them together,

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and then send the hips back.

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Paint your yoga mat with
the palms, so drag them back.

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Flicking some energy behind you

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as you rest your 
hands on the earth

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and come into Balasana.

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In Balasana,

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tuck the chin as close as you

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can to your chest and allow
the shoulders to round over.

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You can take variations of
this as needed, of course.

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We're only here
for a few breaths,

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feeling the skin of the
back stretch as you breathe in.

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And soften as you breathe out.

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Find Ujjayi breath here.

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And then slowly reach
the fingertips forward,

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palms connect with the mat.

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We lead with the heart to
come forward back to all fours.

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Now we're gonna widen the
knees as wide as the mat goes.

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Turn the
fingertips externally out.

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Maybe they go to the left
and right edge of your mat or

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maybe they come
in towards the body.

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Curl the toes under,
slowly walk the hands back,

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lean back.

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Yep, you guessed it.

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Inhale, drop the belly.

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Open the heart,
the throat, look forward.

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Exhale, gaze goes up, 
tongue goes out.

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Lion's Breath.

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Inhale in.

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Exhale,
Lion's Breath, tongue out.

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One more.

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Let's do it, deep breath in.

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Lion's Breath, tongue out.

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Nice, walk the palms forward.

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Walk the knees 
underneath the hips

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and send the
hips up high and back,

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Downward Facing Dog.

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Breathe in.

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Breathe out.

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Finding what feels good
in your body here today.

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Maybe allowing the
breath to move you,

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finding a little
ripple in the spine,

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maybe pedaling it out,
stretching through the feet,

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the calves, the hamstrings.

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And then as you're ready,
slow and steady,

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step your right foot all
the way up into your lunge

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and lower your left
knee to the ground.

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Fingertips get light here
as you loop the shoulders,

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open the chest, look forward.

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Then slow and steady,
fingertips reach forward,

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up and back for
our Crescent Lunge.

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Big breath,
big stretch, chin up.

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Interlace the fingertips here,
bring them behind the head,

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carve a line with the
nose to look all the way up.

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Good, slow and steady
release with control.

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Bring the fingertips back
down to the mat, nice.

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Lift the back knee,
step the right toes back,

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belly to Cobra,
Chaturanga to Upward Facing Dog

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or straight to
Downward Facing Dog,

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your choice.

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Meeting spot is Downward Dog.

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Shoulders externally rotate,

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inner thighs internally rotate,

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hug those low ribs in.

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Slow and steady,

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step the left foot all
the way up into the lunge.

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Lower the right knee down.
Get light on the fingertips.

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Loop the shoulders
forward, up and back,

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open the chest,
open the throat, look ahead.

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Then from here, let the
fingertips float all the way up.

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Heart lifts, chest lifts.

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Interlace the fingertips,
bring them behind the head,

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carve a line with
the nose, up, chin up.

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Breathe.

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Exhale, slow and with control,
all the way back down, lovely.

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Plant the right palm,
step the left toes back,

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Plank Pose.

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Inhale in here, shift forward.

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Exhale, slow and steady,
lower to your belly.

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Inhale, rise up, Cobra.

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Exhale to soften and bow.

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From here, interlace the
fingertips behind your

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tailbone and you
have an option here.

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You can keep the
feet hip width apart,

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just gives you 
a little more space,

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or you can practice
bringing the feet together,

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really together.

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Inhale in, exhale,
lift the head, the chest,

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press into the pubic bone.

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You don't have to
lift up high here.

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Knuckles reach
towards the heels.

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Inhale in, exhale,
maybe the feet lift.

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Breathe.

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Tuck the chin, neck is long.

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And then release everything.

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Press up to all fours.

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Send it back,
Child's Pose,

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Extended Child's Pose.

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Breathe in.

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Breathe out.

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Close your eyes here in your
own private little love cave.

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Maybe you whisper
something nice to yourself here.

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Say something kind.

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And if you're at a loss,
you're not alone.

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Just whisper, "I love you."

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Lead with your heart,
slowly lift back up.

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Come to all fours.

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Swing the legs around and
let's come to lie on our backs.

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When you get there,
bend both knees,

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soles of the feet 
come to the mat,

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palms come to
the earth as well.

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And here we go,
lifting with the tailbone,

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slow and steady,

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finding that
articulation of the spine.

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We'll lift up,

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sacrum, mid-back, upper back.

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And then softening 
through the sternum

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to slowly take 
it back down, the spine.

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Let's go again,
nice and slow,

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starting with the tailbone,

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sacrum, low back,

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mid-back, upper back.

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And cascading it down,
softening the sternum.

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Let's do one more.

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This time when
you get to the top,

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stay there and
maybe take the bind,

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interlacing the fingertips,

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walking the shoulder blades
a little bit closer together,

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lifting the chest to the chin.

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And then last action point here,
chin to the sky.

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So chest to chin,
chin to sky, shins forward,

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tugging gently
back with your heels.

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Breathe.

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And then slowly releasing

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one vertebra at a time.

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00:15:37,480 --> 00:15:38,760
Alright, from here,

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we're gonna snuggle the shoulder
blades under the heart space,

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press into the palms,
take one foot up,

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then the other.

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00:15:49,400 --> 00:15:53,120
Alright, this could
be our stopping point,

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breathing deep here,

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00:15:54,240 --> 00:15:58,640
feeling that
support on the sacrum.

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00:15:58,640 --> 00:16:02,200
Little legs up an
imaginary wall here.

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00:16:02,200 --> 00:16:06,280
Another option could be to
connect to our core muscles,

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00:16:06,280 --> 00:16:08,960
press into the palms,
inhale in,

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00:16:08,960 --> 00:16:12,200
exhale,
lift from the pelvic floor,

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00:16:12,200 --> 00:16:16,320
take the toes over
the head into a Plow.

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00:16:16,320 --> 00:16:18,880
Snuggle the shoulder blades
under the heart space,

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00:16:18,880 --> 00:16:20,600
press the palms into the earth,

278
00:16:20,600 --> 00:16:25,240
or you can even grab the
outer edges of your mat here.

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00:16:25,240 --> 00:16:26,920
Breathe.

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00:16:26,920 --> 00:16:28,910
Just play.

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00:16:32,000 --> 00:16:34,840
If shoulder stand
is in your practice,

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you can maybe take a
moment to practice that,

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00:16:38,720 --> 00:16:39,960
but be really mindful.

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00:16:39,960 --> 00:16:42,880
And if shoulder stand is
not already in your practice,

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00:16:42,880 --> 00:16:45,542
save it for another day.

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00:16:50,200 --> 00:16:53,600
From your Plow Pose,
bring the hands to the low back.

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00:16:53,600 --> 00:16:54,920
And just like we do in Bridge,

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00:16:54,920 --> 00:16:58,520
you can bend the
knees and just slowly,

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00:16:58,520 --> 00:16:59,680
one vertebra at a time,

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00:16:59,680 --> 00:17:01,840
roll it all the way back down.

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00:17:01,840 --> 00:17:06,000
Soles of the feet come together
and knees take them wide here,

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00:17:06,000 --> 00:17:08,640
Reclined Cobbler's Pose.

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00:17:08,640 --> 00:17:12,240
Walk the shoulder blades 
down away from the ears.

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00:17:12,240 --> 00:17:14,360
Inhale in.

295
00:17:14,360 --> 00:17:16,560
And exhale.

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00:17:16,560 --> 00:17:18,888
Let everything go.

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00:17:21,080 --> 00:17:23,389
Soften the jaw.

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00:17:24,960 --> 00:17:28,520
Allow your hands to rest
gently somewhere on your body,

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00:17:28,520 --> 00:17:31,054
wherever feels good.

300
00:17:36,918 --> 00:17:39,440
And just notice the
thoughts that come up.

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00:17:39,440 --> 00:17:43,800
Notice the way you
speak to yourself on your mat.

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00:17:43,800 --> 00:17:45,720
We use this time to

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00:17:45,720 --> 00:17:49,390
continuously look at that

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00:17:49,390 --> 00:17:53,234
and infuse more compassion,

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00:17:54,360 --> 00:17:56,066
kindness

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00:17:57,819 --> 00:18:01,980
into that language,
that vocabulary.

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00:18:06,610 --> 00:18:11,360
You will notice judgment
(chuckles) on the mat.

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00:18:11,360 --> 00:18:14,099
That's part of being human.

309
00:18:16,840 --> 00:18:21,130
And it's in the noticing,
the observing

310
00:18:22,292 --> 00:18:27,280
that we get to
acknowledge it and make a shift.

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00:18:27,280 --> 00:18:30,160
Bring the fingertips to
the outer edges of the legs.

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00:18:30,160 --> 00:18:32,320
Let's close this chapter.

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00:18:32,320 --> 00:18:34,800
Hug the knees into the chest.

314
00:18:34,800 --> 00:18:37,760
Inhale in, exhale, round,

315
00:18:37,760 --> 00:18:41,200
lifting the nose
up towards the knees.

316
00:18:41,200 --> 00:18:43,240
Tucking the chin into the chest.

317
00:18:43,240 --> 00:18:44,737
Breathe in.

318
00:18:45,880 --> 00:18:46,800
Breathe out.

319
00:18:46,800 --> 00:18:49,400
Release the feet to the
ground as wide as your mat.

320
00:18:49,400 --> 00:18:51,360
Knees come to touch.

321
00:18:51,360 --> 00:18:55,283
Palms come together
up to the third eye here.

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00:18:58,520 --> 00:19:01,042
Notice how you feel.

323
00:19:02,600 --> 00:19:07,904
Once again, 
say something kind to yourself.

324
00:19:12,120 --> 00:19:15,506
Say one loving thing.

325
00:19:19,320 --> 00:19:23,880
And if you can't think of
anything to say, I got you.

326
00:19:23,880 --> 00:19:25,560
You're not alone, trust me.

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00:19:25,560 --> 00:19:27,640
Just quietly
whisper to yourself,

328
00:19:27,640 --> 00:19:28,874
"I love you."

329
00:19:30,893 --> 00:19:32,475
I love you.

330
00:19:33,880 --> 00:19:35,360
Great work.

331
00:19:35,360 --> 00:19:37,520
Thanks for staying open.

332
00:19:37,520 --> 00:19:40,360
Thank you for bringing your

333
00:19:40,360 --> 00:19:44,440
heart and
consciousness to this practice.

334
00:19:44,440 --> 00:19:45,360
You rock.

335
00:19:45,360 --> 00:19:47,040
I'll see you tomorrow.

336
00:19:47,040 --> 00:19:50,706
'Til then, let's take one
more deep breath in

337
00:19:50,706 --> 00:19:55,800
and a long breath out 
to seal the deal for today.

338
00:19:55,800 --> 00:19:57,276
Namaste.

339
00:19:58,497 --> 00:20:03,319
(upbeat rhythmic music)