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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 28, Intuit.

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Let's get started.

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(light rhythmic music)

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Alright, let's begin
in a comfortable seat.

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Come on down to the ground.

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Sit up nice and tall.

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As you're ready, squeeze the
shoulders up towards the ears.

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As you breathe
in and then exhale,

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drop them down and back.

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Repeat, inhale,
squeeze and lift.

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Exhale, down and back.

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One more time.

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And then we'll draw
the palms together.

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Tuck the chin into the chest.

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Bow the head gently.

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Just take a moment here to land.

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Close your eyes.

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Or soften your gaze.

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Soften through the toes.

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Let the low body be heavy

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and draw your attention
to the base of the spine,

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root chakra.

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And just slow and
without judgment,

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continue that line 
from the base of the spine

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all the way up 
to the third eye point.

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So take your time.

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You're just using the
power of your imagination,

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the power of your awareness
to draw a line from the base of

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the spine all the way up

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through to the third eye.

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And you can do
it a couple times.

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This is really what
this series is all about,

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just kind of acknowledging
the patterns of distraction,

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how hard it is to tune in
and focus on what really is.

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So maybe do it a couple times.

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Just repeat going back
down to the base of the spine.

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You're simply drawing a line
of awareness all the way up.

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And as you do this,
just notice if anything changes.

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The way you're sitting,

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the way you're breathing,

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the way you feel.

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Relax through the hip creases
and the tops of the thighs.

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If you're gripping there,

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it's a good idea to
sit up on a blanket.

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And then slowly,

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let's lift the thumbs
up to the third eye here.

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Lengthen through the neck.

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Lift through the heart.

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Imagine a string on the crown

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of the head pulling you up.

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Take a deep breath in here.

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Then a long breath out.

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Inhale in deeply.

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And exhale completely.

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You can bat the eyelashes open

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and release your arms
gently down to your sides.

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Oh Benji, my love.

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Mi amor, I'm gonna have to
move you and I don't want to.

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Maybe I'll work around
him for a bit actually.

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So let's all come
forward onto all fours.

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If you have a friend that you

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practice with at home
and share a mat with,

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you probably know what it's

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like to make adjustments
(chuckles) based on them.

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Tabletop Position.

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Inhale, drop the belly.

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Third eye point looks forward,
shoulders draw down.

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And then round
through the spine.

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Find a textured breath here.

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Find that audible breath.

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Remembering that 
this experience is

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individual to you.

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So today really
trusting your intuition,

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leaning into that relationship,

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in the physical
practice with your breath.

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Take it away.

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You can continue in the
structure of Cat-Cow or

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maybe you start to
follow the pull elsewhere.

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Maybe checking in with
the side body, the shoulders.

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Maybe the heart's
a little tender today

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and you come to 
an Extended Child's Pose.

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Maybe the front body,

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the abs are sore so you
come through for a Cobra.

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Listen and respond.

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Find what feels good.

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And then when you're ready,
curl the toes under,

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walk the hands back,
come into your Froggy Squat.

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(laughs)

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Stretch through the feet.

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Find a deeper breath.

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Who needs a yoga block when

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you have the support
of your Cattle Dog?

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Alright and then from here,

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gently walk it all the
way out to Plank Position.

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Extend through the crown.

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Let's start to wake
up through the core.

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You can rock a
little front and back.

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Maybe side to side.

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Deepen your breath.

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Inhale in here.

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Exhale.

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Slowly lower 
(chuckles) to the knees.

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Knees come as wide as your mat.

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Big toes to touch and we're

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gonna send the
hips all the way back.

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Love you, buddy.

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Forehead, third eye point
coming to the mat or to a block.

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And in this shape we're
gonna massage the brow points,

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this third eye point,

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stimulating the third eye.

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This energy center of the body

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that we are focusing on today.

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You can move in
circular motions.

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You can move left to right.

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And as you do this of course,

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just notice the thoughts 
that come up, if anything.

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Notice how you feel.

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And then use your beautiful

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power tool of the
breath to acknowledge.

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And then come
back into the present,

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the new present moment.

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Alright, now keep it going
here as part of the lesson.

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Hear this my darling friend,
don't decide where it ends.

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So with the breath
and the exploration,

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we get to tap
into our intuition.

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We don't decide where it ends

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or finish the
check mark in the box.

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Just this beautiful practice of

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deep listening and trust.

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Lovely.

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On your next breath in,
lift your heart.

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Connect the
dots with the breath.

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Bring the left hand to 
the middle of your mat

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and reach your 
right fingertips up high.

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Big breath here.

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Exhale, thread the needle.

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Right fingertips go under the
bridge of the left arm and

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we come to rest on
the right ear, right shoulder.

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Left fingertips can reach all

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the way towards the
front edge of the mat.

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Breathing deep here.

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Fill the belly with air.

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Feel the expansion.

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The rib cage as you breathe in.

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And then slowly
bring it back to center.

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Right hand comes to the middle.

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Left fingertips reach
up high as you breathe in.

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And we thread the needle.

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Left fingertips going under
the bridge of the right arm.

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Right fingertips
reaching forward.

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Breathe deep.

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Maybe you find some soft,
really soft,

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gentle movement
in your pelvis here.

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Lovely, slowly release.

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Walk the knees back
underneath the hips.

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Curl the toes under.

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Walk the hands 
back once again

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for your Froggy Squat.

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Now spread the fingertips wide.

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Bring them out in front.

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You're gonna drag the
hands back just a bit.

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Inhale in.

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Exhale, lift your
center and your hips up.

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Bring the knees to
the backs of the arms.

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You're not going
into the full posture.

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We're just kind of preparing.

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Send your gaze way out in
front up towards the third eye.

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And we're just gonna
do a little rocking here.

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Rocking on the toes.

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The toes never leave the ground.

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But we're finding 
that core connection

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and our focus out beyond

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the nose.

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So looking forward,

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looking in the direction
that we are going eventually

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to maybe lift one toe

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and then the other.

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And then drop both heels,

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lift the hips up high,

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relax the weight
of the head over,

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Standing Forward Fold.

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Take deep breaths here.

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Let them be a balm for the soul.

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Let them replenish the body.

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Let these breaths
guide your movement.

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Listen to what you need.

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Is it a soft swing?

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Is it grabbing the elbows?

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Is it shaking the head?

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A little yes, a little no.

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Perhaps it's choosing
to let go or forgive.

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Then bend your knees generously
and slowly roll up to standing.

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Shoulders reach up
towards the ears on an inhale,

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on an exhale down and back.

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Palms together,
thumbs to third eye.

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Inhale, lift the heart,
lift the chest.

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Elbows bend left to right.

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Draw your belly in.

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Keep the palms together here
as we bend the knees and slowly

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melt our way back
down into the fold.

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Nice.

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Walk the palms all the way
out to your Plank Position.

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Inhale in.

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Exhale, lower the knees.

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Squeeze the elbows into the
side body and slow and with

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control lower
down to your belly.

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Press the tops of
the feet into the earth.

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Inhale, we lift.

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Baby Cobra.

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Exhale, we release.

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Curl the toes under,
press up to all fours.

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Peel the tailbone up,
Downward Facing Dog.

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And now some deep breaths here.

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Let them be full and 
let them inform the movement

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that your body takes.

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Cultivating that relationship
with that inner voice,

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inner teacher,
the inner guide.

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And so another way of putting

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that is you get a little
moment here to improvise,

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to use your breath,
to listen, to play.

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And that can be
really hard, trust me.

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I know it's a lot easier to

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show up for yoga and
just be told what to do,

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but we really can deepen our

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practice through
this type of work.

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That's why I love the chakras

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and love playing with and

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exploring the
energy centers of the body.

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This is a great point of entry

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to taking your
practice to another level.

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Okie doke, from here,
bend the knees,

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slowly look forward.

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Make your way to
the top of your mat now.

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Uttanasana,
Standing Forward Fold.

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On your next inhale,
lift up halfway.

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Exhale, soften and release.

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Root to rise here.

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Inhale, reach for the sky.

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Big breath, big stretch.

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Exhale, palms come together,

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thumbs to third eye and 
we'll continue the journey

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cascading down as 
you bend your knees,

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Forward Fold.

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Inhale, halfway lift again.

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Exhale to soften and release.

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Step the right foot back,
just the right foot back.

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Lower the 
right knee to the ground.

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Bring the palms together,
thumbs to third eye.

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And from here,
pressing into that back leg,

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lifting up
through the pelvic floor,

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Crescent Lunge 
with the palms together

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on the third eye.

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Finding that line
from the base of the spine,

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drawing energy up from the

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pelvic floor all the
way through the spine.

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Bringing that awareness
all the way up to the crown.

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Lovely, release.

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Right hand comes to the earth.

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Left fingertips pull
the left hip crease back

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as you lift
your right knee up.

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Left fingertips to the sky.

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Breathe in.

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00:15:32,920 --> 00:15:34,400
Breathe out, bring it back.

266
00:15:34,400 --> 00:15:35,760
Left hand to the earth.

267
00:15:35,760 --> 00:15:39,120
Step the left toes back,
Plank Pose.

268
00:15:39,120 --> 00:15:40,200
Inhale in.

269
00:15:40,200 --> 00:15:41,800
Exhale, lower to the knees.

270
00:15:41,800 --> 00:15:43,600
Squeeze the elbows
into the side body.

271
00:15:43,600 --> 00:15:44,960
Look forward.

272
00:15:44,960 --> 00:15:48,160
Slowly lower down,
belly to earth.

273
00:15:48,160 --> 00:15:49,600
Tops of the feet ground down.

274
00:15:49,600 --> 00:15:51,120
We inhale for Cobra.

275
00:15:51,120 --> 00:15:53,280
Maybe it grows a little higher.

276
00:15:53,280 --> 00:15:55,840
Exhale to soften and release.

277
00:15:55,840 --> 00:15:56,960
Curl the toes under.

278
00:15:56,960 --> 00:16:00,080
Press up to all fours or Plank.

279
00:16:00,080 --> 00:16:04,134
Then send the hips up high
and back, Downward Facing Dog.

280
00:16:05,240 --> 00:16:08,058
Three deep breaths here.

281
00:16:22,160 --> 00:16:24,880
And then slowly step the
right foot all the way up.

282
00:16:24,880 --> 00:16:28,120
Lower your 
left knee to the earth.

283
00:16:28,120 --> 00:16:30,080
Set up your foundation,
your alignment.

284
00:16:30,080 --> 00:16:32,560
Then bring the palms together,
thumbs to third eye.

285
00:16:32,560 --> 00:16:35,800
Press into the top of
that back foot and we rise up.

286
00:16:35,800 --> 00:16:37,320
Pulling the
right hip crease back.

287
00:16:37,320 --> 00:16:40,810
And again, chasing that line
of awareness, that energy,

288
00:16:40,810 --> 00:16:45,480
from the base of the spine all
the way up through the crown.

289
00:16:45,480 --> 00:16:47,340
Breathe in,

290
00:16:47,340 --> 00:16:49,577
breathe out to release.

291
00:16:50,840 --> 00:16:52,560
Right thumb comes
to right hip crease,

292
00:16:52,560 --> 00:16:54,360
we lift the left knee.

293
00:16:54,360 --> 00:16:56,640
Spiral heart up towards the sky,

294
00:16:56,640 --> 00:16:59,591
then maybe take the right
fingertips all the way up.

295
00:17:01,440 --> 00:17:04,720
Inhale in, exhale to
bring it all the way back down.

296
00:17:04,720 --> 00:17:07,680
Plant the palms,
step the right toes back,

297
00:17:07,680 --> 00:17:08,640
inhale in here,

298
00:17:08,640 --> 00:17:12,520
belly to Cobra or
Chaturanga to Upward Facing Dog.

299
00:17:12,520 --> 00:17:14,416
Follow your breath.

300
00:17:15,560 --> 00:17:20,202
Meeting spot is
Downward Facing Dog.

301
00:17:27,400 --> 00:17:29,565
Inhale in deeply.

302
00:17:30,800 --> 00:17:32,400
Exhale completely.

303
00:17:32,400 --> 00:17:35,110
Three cycles of breath.

304
00:17:45,497 --> 00:17:47,920
And then after three breaths,

305
00:17:47,920 --> 00:17:52,840
slowly allow the
knees to kiss the earth.

306
00:17:52,840 --> 00:17:55,920
Bring them wide 
or knees together

307
00:17:55,920 --> 00:17:57,920
or if Extended Child's Pose 
not your jam,

308
00:17:57,920 --> 00:18:00,240
you can flip onto your back.

309
00:18:00,240 --> 00:18:04,928
Now we'll send the forehead
to the earth once again.

310
00:18:06,480 --> 00:18:11,960
Feeling that soft pressure
point on the third eye here.

311
00:18:11,960 --> 00:18:13,440
And if you don't have a prop

312
00:18:13,440 --> 00:18:15,200
and the head
doesn't reach the ground,

313
00:18:15,200 --> 00:18:18,716
you can stack
the fists like so.

314
00:18:22,360 --> 00:18:23,280
I don't know if you can see me

315
00:18:23,280 --> 00:18:27,542
with Benji's bottom
in the way but okay.

316
00:18:30,520 --> 00:18:33,680
So when we're in moments where

317
00:18:33,680 --> 00:18:36,955
we're feeling indecisive

318
00:18:36,955 --> 00:18:38,920
or just off,

319
00:18:38,920 --> 00:18:41,560
more than off center, you know,
those moments where we're kind

320
00:18:41,560 --> 00:18:44,920
of like (nervous laughter)

321
00:18:44,920 --> 00:18:48,160
searching for that
sense of belonging,

322
00:18:48,160 --> 00:18:49,360
that identity,

323
00:18:49,360 --> 00:18:54,640
wondering which
direction in the road to take,

324
00:18:54,640 --> 00:18:57,600
you can come into this shape

325
00:18:57,600 --> 00:19:01,762
or to any of the shapes
we've played with today.

326
00:19:03,920 --> 00:19:07,760
Stimulating
this third eye point.

327
00:19:07,760 --> 00:19:10,179
Symbolizing and honoring

328
00:19:11,442 --> 00:19:13,640
the connection 
to our inner teacher,

329
00:19:13,640 --> 00:19:16,023
that inner guide.

330
00:19:23,760 --> 00:19:25,560
If you're in Child's Pose,

331
00:19:25,560 --> 00:19:30,492
let's go ahead and transition
to meet our friends on our backs.

332
00:19:31,960 --> 00:19:34,111
Nice and slow.

333
00:19:41,040 --> 00:19:45,160
And when you get there,
you can take your bun out.

334
00:19:45,160 --> 00:19:48,240
You can hug the knees up
into the chest and just give

335
00:19:48,240 --> 00:19:51,884
yourself a little
massage here on the low back.

336
00:19:56,960 --> 00:20:01,447
Breathing deep,
you can close your eyes.

337
00:20:03,120 --> 00:20:04,800
And even here,

338
00:20:04,800 --> 00:20:07,800
when I'm in a public yoga
class and definitely at home,

339
00:20:07,800 --> 00:20:11,480
you will see me not
just moving my knees around,

340
00:20:11,480 --> 00:20:12,320
massaging my low back,

341
00:20:12,320 --> 00:20:16,771
but I will get in there
and I will find the spots.

342
00:20:20,040 --> 00:20:21,600
And it's wild to think that a

343
00:20:21,600 --> 00:20:25,280
practice like this can assist
me in embodying my values,

344
00:20:25,280 --> 00:20:28,482
but let me tell you,
that's the beauty of yoga.

345
00:20:29,680 --> 00:20:31,600
I'm taking care of
my physical body here,

346
00:20:31,600 --> 00:20:34,300
but I'm also practicing listening

347
00:20:34,300 --> 00:20:37,760
and responding 
to what feels true.

348
00:20:37,760 --> 00:20:41,201
I don't need to 
look to someone else

349
00:20:41,201 --> 00:20:46,360
to decipher that because
I have my ongoing practice of

350
00:20:46,360 --> 00:20:49,545
checking in with
myself in that way.

351
00:20:53,120 --> 00:20:56,857
Beautiful, relax your legs.

352
00:20:56,857 --> 00:21:00,010
You can extend them out long.

353
00:21:02,720 --> 00:21:04,200
Take a deep breath in,

354
00:21:04,200 --> 00:21:07,771
the deepest breath
you've taken all day.

355
00:21:09,080 --> 00:21:13,514
And exhale, relax your body.

356
00:21:15,600 --> 00:21:17,520
Beautiful work.

357
00:21:17,520 --> 00:21:19,400
Last time for today's session,

358
00:21:19,400 --> 00:21:21,626
let's bring the palms up

359
00:21:21,626 --> 00:21:24,902
and thumbs to third eye.

360
00:21:26,120 --> 00:21:30,440
Give thanks for this 
beautiful connection to

361
00:21:32,248 --> 00:21:34,760
inner teacher.

362
00:21:36,573 --> 00:21:37,880
And as we've been kind of

363
00:21:37,880 --> 00:21:41,600
touching on towards
the end of this journey, also

364
00:21:42,785 --> 00:21:47,880
there's the invitation
to connect to something bigger,

365
00:21:47,880 --> 00:21:53,379
to unite with something bigger.

366
00:21:57,680 --> 00:22:02,110
Perhaps more on that as we

367
00:22:02,110 --> 00:22:05,240
give some love to the
crown chakra mañana,

368
00:22:05,240 --> 00:22:09,160
but 'til then,
beautiful work.

369
00:22:09,160 --> 00:22:10,240
Thank you for being here.

370
00:22:10,240 --> 00:22:12,545
Let's take a final inhale in

371
00:22:13,702 --> 00:22:16,762
and exhale to close.

372
00:22:18,320 --> 00:22:19,827
Namaste.

373
00:22:21,026 --> 00:22:25,886
(upbeat rhythmic music)