- Hello, my sweet friends.

Welcome back to Flow,
your 30 Day Yoga Journey.

It's Day 27.

Can you believe it?

Speak.

Let's get started.

(light rhythmic music)

Okay, let's begin
in a comfortable seat.

Thank you so much for
making time for this today.

Let's sit up nice and tall.

We're gonna
interlace the fingertips.

Bring them right
underneath the chin.

Close your eyes if
you feel comfortable.

Start to breathe with the

knuckles pressing
right up against the chin.

Take a moment here to swallow.

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

And then on your inhale,

we're gonna
slowly lift the elbows.

Draw the chin all the
way up towards the sky.

And exhale, return.

Inhale, lift.

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

Exhale, return.

Inhale, breathe in.

Extension through the crown.

Exhale.

One more time.
Inhale.

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

You can keep the
hands in prayer if you like.

You can say a
little prayer if you like.

And then release
the palms to the knees.

Tuck the chin and
roll up through the spine.

If it feels possible,

you might tap into a little,

what they call an inner smile

for this next set
of neck stretches.

If it's not in the cards today,

I'm certainly
not telling you, smile.

But just a little invitation

to see if that
window wants to open,

to find a little inner smile,

whatever that means to you.

So nice and easy
left ear over left shoulder.

Maybe a little inner smile,
maybe not.

Breathe.

Relax the
shoulders with every exhale.

With left ear
over left shoulder,

a possible inner smile,

lift the chin and then drop it.

Lift the chin slowly.

Ooh, and then drop it.

Lift the chin.

And then draw it in.

And one more time lift.

And draw it in.

Bring the head
back through center.

Take it to the other side.

Right ear over right shoulder.

Just pause here, breathe in.

Shoulders relax
as you breathe out.

And lifting the chin.

Breathe in, exhale, draw it in.

Moving slowly.

And then bring
it back to center.

We're gonna draw
circles with the nose.

So nice fluid circles
with the nose, one way.

And then the other.

And then come back to center,
find stillness.

And then come
forward onto all fours.

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

Inhale, drop the belly, 
look forward.

Nice long neck here so we're

not crunching in
the back of the neck.

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

So when we were
focusing on root chakra,

remember we
initiated this from the tail.

Can you find this chin
to chest lock here today?

And then initiate from there.

Just play.

Continuing to
gently deepen your breath.

Finding that textured breath.

That audible breath.

And then slowly bring it
back to Tabletop Position.

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

left fingertips forward.

Inhale in here,

exhale, bend the knee,
bend the elbow,

keep the neck long.

Inhale, extend.

Exhale, round everything in,
chin to chest.

Inhale, extend.

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

Inhale, extend.

Exhale, round it in.

Press into the
knuckles of your right hand.

Inhale, extend, last time.

Release and switch.

Inhale,
right fingertips forward,

left toes back.

Neck stays long.

Exhale, bend the knee,
bend the elbow.

Inhale, extend.

Exhale, round it, crown to tail.

Inhale, extend,
slow controlled movement.

Exhale.

Inhale.

Round it in.

And last round,
with your breath.

Grounding through
those left knuckles.

After you're done,
curl the toes under,

walk the hands back
for your Froggy Squat.

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

Maybe you bring the
right thumb to the sternum.

Inhale in.

Exhale, walk it out to Plank.

Slow and steady.

Lift up through the heart space,
tuck the chin,

lengthen through
the back of the neck.

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

Extension through the crown.

Inhale in here.

Exhale to lower to the belly.

Press into the tops of the feet,

squeeze the elbows
into the side body.

Inhale for Cobra.

Exhale to release.

Press into the tops of the feet.

Come to your knees,
walk them together,

and then send the hips back.

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

Flicking some energy behind you

as you rest your 
hands on the earth

and come into Balasana.

In Balasana,

tuck the chin as close as you

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

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

We're only here
for a few breaths,

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

And soften as you breathe out.

Find Ujjayi breath here.

And then slowly reach
the fingertips forward,

palms connect with the mat.

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

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

Turn the
fingertips externally out.

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

maybe they come
in towards the body.

Curl the toes under,
slowly walk the hands back,

lean back.

Yep, you guessed it.

Inhale, drop the belly.

Open the heart,
the throat, look forward.

Exhale, gaze goes up, 
tongue goes out.

Lion's Breath.

Inhale in.

Exhale,
Lion's Breath, tongue out.

One more.

Let's do it, deep breath in.

Lion's Breath, tongue out.

Nice, walk the palms forward.

Walk the knees 
underneath the hips

and send the
hips up high and back,

Downward Facing Dog.

Breathe in.

Breathe out.

Finding what feels good
in your body here today.

Maybe allowing the
breath to move you,

finding a little
ripple in the spine,

maybe pedaling it out,
stretching through the feet,

the calves, the hamstrings.

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

step your right foot all
the way up into your lunge

and lower your left
knee to the ground.

Fingertips get light here
as you loop the shoulders,

open the chest, look forward.

Then slow and steady,
fingertips reach forward,

up and back for
our Crescent Lunge.

Big breath,
big stretch, chin up.

Interlace the fingertips here,
bring them behind the head,

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

Good, slow and steady
release with control.

Bring the fingertips back
down to the mat, nice.

Lift the back knee,
step the right toes back,

belly to Cobra,
Chaturanga to Upward Facing Dog

or straight to
Downward Facing Dog,

your choice.

Meeting spot is Downward Dog.

Shoulders externally rotate,

inner thighs internally rotate,

hug those low ribs in.

Slow and steady,

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

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

Loop the shoulders
forward, up and back,

open the chest,
open the throat, look ahead.

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

Heart lifts, chest lifts.

Interlace the fingertips,
bring them behind the head,

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

Breathe.

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

Plant the right palm,
step the left toes back,

Plank Pose.

Inhale in here, shift forward.

Exhale, slow and steady,
lower to your belly.

Inhale, rise up, Cobra.

Exhale to soften and bow.

From here, interlace the
fingertips behind your

tailbone and you
have an option here.

You can keep the
feet hip width apart,

just gives you 
a little more space,

or you can practice
bringing the feet together,

really together.

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

press into the pubic bone.

You don't have to
lift up high here.

Knuckles reach
towards the heels.

Inhale in, exhale,
maybe the feet lift.

Breathe.

Tuck the chin, neck is long.

And then release everything.

Press up to all fours.

Send it back,
Child's Pose,

Extended Child's Pose.

Breathe in.

Breathe out.

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

Maybe you whisper
something nice to yourself here.

Say something kind.

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

Just whisper, "I love you."

Lead with your heart,
slowly lift back up.

Come to all fours.

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

When you get there,
bend both knees,

soles of the feet 
come to the mat,

palms come to
the earth as well.

And here we go,
lifting with the tailbone,

slow and steady,

finding that
articulation of the spine.

We'll lift up,

sacrum, mid-back, upper back.

And then softening 
through the sternum

to slowly take 
it back down, the spine.

Let's go again,
nice and slow,

starting with the tailbone,

sacrum, low back,

mid-back, upper back.

And cascading it down,
softening the sternum.

Let's do one more.

This time when
you get to the top,

stay there and
maybe take the bind,

interlacing the fingertips,

walking the shoulder blades
a little bit closer together,

lifting the chest to the chin.

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

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

tugging gently
back with your heels.

Breathe.

And then slowly releasing

one vertebra at a time.

Alright, from here,

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

press into the palms,
take one foot up,

then the other.

Alright, this could
be our stopping point,

breathing deep here,

feeling that
support on the sacrum.

Little legs up an
imaginary wall here.

Another option could be to
connect to our core muscles,

press into the palms,
inhale in,

exhale,
lift from the pelvic floor,

take the toes over
the head into a Plow.

Snuggle the shoulder blades
under the heart space,

press the palms into the earth,

or you can even grab the
outer edges of your mat here.

Breathe.

Just play.

If shoulder stand
is in your practice,

you can maybe take a
moment to practice that,

but be really mindful.

And if shoulder stand is
not already in your practice,

save it for another day.

From your Plow Pose,
bring the hands to the low back.

And just like we do in Bridge,

you can bend the
knees and just slowly,

one vertebra at a time,

roll it all the way back down.

Soles of the feet come together
and knees take them wide here,

Reclined Cobbler's Pose.

Walk the shoulder blades 
down away from the ears.

Inhale in.

And exhale.

Let everything go.

Soften the jaw.

Allow your hands to rest
gently somewhere on your body,

wherever feels good.

And just notice the
thoughts that come up.

Notice the way you
speak to yourself on your mat.

We use this time to

continuously look at that

and infuse more compassion,

kindness

into that language,
that vocabulary.

You will notice judgment
(chuckles) on the mat.

That's part of being human.

And it's in the noticing,
the observing

that we get to
acknowledge it and make a shift.

Bring the fingertips to
the outer edges of the legs.

Let's close this chapter.

Hug the knees into the chest.

Inhale in, exhale, round,

lifting the nose
up towards the knees.

Tucking the chin into the chest.

Breathe in.

Breathe out.

Release the feet to the
ground as wide as your mat.

Knees come to touch.

Palms come together
up to the third eye here.

Notice how you feel.

Once again, 
say something kind to yourself.

Say one loving thing.

And if you can't think of
anything to say, I got you.

You're not alone, trust me.

Just quietly
whisper to yourself,

"I love you."

I love you.

Great work.

Thanks for staying open.

Thank you for bringing your

heart and
consciousness to this practice.

You rock.

I'll see you tomorrow.

'Til then, let's take one
more deep breath in

and a long breath out 
to seal the deal for today.

Namaste.

(upbeat rhythmic music)