- Hello, my darling friends.

Welcome back to Flow,
your 30 day yoga journey.

It's Day 28, Intuit.

Let's get started.

(light rhythmic music)

Alright, let's begin
in a comfortable seat.

Come on down to the ground.

Sit up nice and tall.

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

As you breathe
in and then exhale,

drop them down and back.

Repeat, inhale,
squeeze and lift.

Exhale, down and back.

One more time.

And then we'll draw
the palms together.

Tuck the chin into the chest.

Bow the head gently.

Just take a moment here to land.

Close your eyes.

Or soften your gaze.

Soften through the toes.

Let the low body be heavy

and draw your attention
to the base of the spine,

root chakra.

And just slow and
without judgment,

continue that line 
from the base of the spine

all the way up 
to the third eye point.

So take your time.

You're just using the
power of your imagination,

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

the spine all the way up

through to the third eye.

And you can do
it a couple times.

This is really what
this series is all about,

just kind of acknowledging
the patterns of distraction,

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

So maybe do it a couple times.

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

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

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

The way you're sitting,

the way you're breathing,

the way you feel.

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

If you're gripping there,

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

And then slowly,

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

Lengthen through the neck.

Lift through the heart.

Imagine a string on the crown

of the head pulling you up.

Take a deep breath in here.

Then a long breath out.

Inhale in deeply.

And exhale completely.

You can bat the eyelashes open

and release your arms
gently down to your sides.

Oh Benji, my love.

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

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

So let's all come
forward onto all fours.

If you have a friend that you

practice with at home
and share a mat with,

you probably know what it's

like to make adjustments
(chuckles) based on them.

Tabletop Position.

Inhale, drop the belly.

Third eye point looks forward,
shoulders draw down.

And then round
through the spine.

Find a textured breath here.

Find that audible breath.

Remembering that 
this experience is

individual to you.

So today really
trusting your intuition,

leaning into that relationship,

in the physical
practice with your breath.

Take it away.

You can continue in the
structure of Cat-Cow or

maybe you start to
follow the pull elsewhere.

Maybe checking in with
the side body, the shoulders.

Maybe the heart's
a little tender today

and you come to 
an Extended Child's Pose.

Maybe the front body,

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

Listen and respond.

Find what feels good.

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

walk the hands back,
come into your Froggy Squat.

(laughs)

Stretch through the feet.

Find a deeper breath.

Who needs a yoga block when

you have the support
of your Cattle Dog?

Alright and then from here,

gently walk it all the
way out to Plank Position.

Extend through the crown.

Let's start to wake
up through the core.

You can rock a
little front and back.

Maybe side to side.

Deepen your breath.

Inhale in here.

Exhale.

Slowly lower 
(chuckles) to the knees.

Knees come as wide as your mat.

Big toes to touch and we're

gonna send the
hips all the way back.

Love you, buddy.

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

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

this third eye point,

stimulating the third eye.

This energy center of the body

that we are focusing on today.

You can move in
circular motions.

You can move left to right.

And as you do this of course,

just notice the thoughts 
that come up, if anything.

Notice how you feel.

And then use your beautiful

power tool of the
breath to acknowledge.

And then come
back into the present,

the new present moment.

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

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

So with the breath
and the exploration,

we get to tap
into our intuition.

We don't decide where it ends

or finish the
check mark in the box.

Just this beautiful practice of

deep listening and trust.

Lovely.

On your next breath in,
lift your heart.

Connect the
dots with the breath.

Bring the left hand to 
the middle of your mat

and reach your 
right fingertips up high.

Big breath here.

Exhale, thread the needle.

Right fingertips go under the
bridge of the left arm and

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

Left fingertips can reach all

the way towards the
front edge of the mat.

Breathing deep here.

Fill the belly with air.

Feel the expansion.

The rib cage as you breathe in.

And then slowly
bring it back to center.

Right hand comes to the middle.

Left fingertips reach
up high as you breathe in.

And we thread the needle.

Left fingertips going under
the bridge of the right arm.

Right fingertips
reaching forward.

Breathe deep.

Maybe you find some soft,
really soft,

gentle movement
in your pelvis here.

Lovely, slowly release.

Walk the knees back
underneath the hips.

Curl the toes under.

Walk the hands 
back once again

for your Froggy Squat.

Now spread the fingertips wide.

Bring them out in front.

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

Inhale in.

Exhale, lift your
center and your hips up.

Bring the knees to
the backs of the arms.

You're not going
into the full posture.

We're just kind of preparing.

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

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

Rocking on the toes.

The toes never leave the ground.

But we're finding 
that core connection

and our focus out beyond

the nose.

So looking forward,

looking in the direction
that we are going eventually

to maybe lift one toe

and then the other.

And then drop both heels,

lift the hips up high,

relax the weight
of the head over,

Standing Forward Fold.

Take deep breaths here.

Let them be a balm for the soul.

Let them replenish the body.

Let these breaths
guide your movement.

Listen to what you need.

Is it a soft swing?

Is it grabbing the elbows?

Is it shaking the head?

A little yes, a little no.

Perhaps it's choosing
to let go or forgive.

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

Shoulders reach up
towards the ears on an inhale,

on an exhale down and back.

Palms together,
thumbs to third eye.

Inhale, lift the heart,
lift the chest.

Elbows bend left to right.

Draw your belly in.

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

melt our way back
down into the fold.

Nice.

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

Inhale in.

Exhale, lower the knees.

Squeeze the elbows into the
side body and slow and with

control lower
down to your belly.

Press the tops of
the feet into the earth.

Inhale, we lift.

Baby Cobra.

Exhale, we release.

Curl the toes under,
press up to all fours.

Peel the tailbone up,
Downward Facing Dog.

And now some deep breaths here.

Let them be full and 
let them inform the movement

that your body takes.

Cultivating that relationship
with that inner voice,

inner teacher,
the inner guide.

And so another way of putting

that is you get a little
moment here to improvise,

to use your breath,
to listen, to play.

And that can be
really hard, trust me.

I know it's a lot easier to

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

but we really can deepen our

practice through
this type of work.

That's why I love the chakras

and love playing with and

exploring the
energy centers of the body.

This is a great point of entry

to taking your
practice to another level.

Okie doke, from here,
bend the knees,

slowly look forward.

Make your way to
the top of your mat now.

Uttanasana,
Standing Forward Fold.

On your next inhale,
lift up halfway.

Exhale, soften and release.

Root to rise here.

Inhale, reach for the sky.

Big breath, big stretch.

Exhale, palms come together,

thumbs to third eye and 
we'll continue the journey

cascading down as 
you bend your knees,

Forward Fold.

Inhale, halfway lift again.

Exhale to soften and release.

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

Lower the 
right knee to the ground.

Bring the palms together,
thumbs to third eye.

And from here,
pressing into that back leg,

lifting up
through the pelvic floor,

Crescent Lunge 
with the palms together

on the third eye.

Finding that line
from the base of the spine,

drawing energy up from the

pelvic floor all the
way through the spine.

Bringing that awareness
all the way up to the crown.

Lovely, release.

Right hand comes to the earth.

Left fingertips pull
the left hip crease back

as you lift
your right knee up.

Left fingertips to the sky.

Breathe in.

Breathe out, bring it back.

Left hand to the earth.

Step the left toes back,
Plank Pose.

Inhale in.

Exhale, lower to the knees.

Squeeze the elbows
into the side body.

Look forward.

Slowly lower down,
belly to earth.

Tops of the feet ground down.

We inhale for Cobra.

Maybe it grows a little higher.

Exhale to soften and release.

Curl the toes under.

Press up to all fours or Plank.

Then send the hips up high
and back, Downward Facing Dog.

Three deep breaths here.

And then slowly step the
right foot all the way up.

Lower your 
left knee to the earth.

Set up your foundation,
your alignment.

Then bring the palms together,
thumbs to third eye.

Press into the top of
that back foot and we rise up.

Pulling the
right hip crease back.

And again, chasing that line
of awareness, that energy,

from the base of the spine all
the way up through the crown.

Breathe in,

breathe out to release.

Right thumb comes
to right hip crease,

we lift the left knee.

Spiral heart up towards the sky,

then maybe take the right
fingertips all the way up.

Inhale in, exhale to
bring it all the way back down.

Plant the palms,
step the right toes back,

inhale in here,

belly to Cobra or
Chaturanga to Upward Facing Dog.

Follow your breath.

Meeting spot is
Downward Facing Dog.

Inhale in deeply.

Exhale completely.

Three cycles of breath.

And then after three breaths,

slowly allow the
knees to kiss the earth.

Bring them wide 
or knees together

or if Extended Child's Pose 
not your jam,

you can flip onto your back.

Now we'll send the forehead
to the earth once again.

Feeling that soft pressure
point on the third eye here.

And if you don't have a prop

and the head
doesn't reach the ground,

you can stack
the fists like so.

I don't know if you can see me

with Benji's bottom
in the way but okay.

So when we're in moments where

we're feeling indecisive

or just off,

more than off center, you know,
those moments where we're kind

of like (nervous laughter)

searching for that
sense of belonging,

that identity,

wondering which
direction in the road to take,

you can come into this shape

or to any of the shapes
we've played with today.

Stimulating
this third eye point.

Symbolizing and honoring

the connection 
to our inner teacher,

that inner guide.

If you're in Child's Pose,

let's go ahead and transition
to meet our friends on our backs.

Nice and slow.

And when you get there,
you can take your bun out.

You can hug the knees up
into the chest and just give

yourself a little
massage here on the low back.

Breathing deep,
you can close your eyes.

And even here,

when I'm in a public yoga
class and definitely at home,

you will see me not
just moving my knees around,

massaging my low back,

but I will get in there
and I will find the spots.

And it's wild to think that a

practice like this can assist
me in embodying my values,

but let me tell you,
that's the beauty of yoga.

I'm taking care of
my physical body here,

but I'm also practicing listening

and responding 
to what feels true.

I don't need to 
look to someone else

to decipher that because
I have my ongoing practice of

checking in with
myself in that way.

Beautiful, relax your legs.

You can extend them out long.

Take a deep breath in,

the deepest breath
you've taken all day.

And exhale, relax your body.

Beautiful work.

Last time for today's session,

let's bring the palms up

and thumbs to third eye.

Give thanks for this 
beautiful connection to

inner teacher.

And as we've been kind of

touching on towards
the end of this journey, also

there's the invitation
to connect to something bigger,

to unite with something bigger.

Perhaps more on that as we

give some love to the
crown chakra mañana,

but 'til then,
beautiful work.

Thank you for being here.

Let's take a final inhale in

and exhale to close.

Namaste.

(upbeat rhythmic music)