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- Hello everyone,
welcome to Flow,

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your 30 Day Yoga Journey.

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So glad to have you back.

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It's Day 3 and we
focus on the how.

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Let's get started.

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(gentle rhythmic music)

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Okie doke, let's begin.

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Come on down to the ground.

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Find a comfortable seat.

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You can sit cross-legged
or legs out long

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or maybe on the knees,

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if that feels like a
good experiment today.

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And we'll just allow the hands
to rest gently in the lap,

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on the knees,
on the thighs,

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somewhere on your body.

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And we'll just start to
close the eyes, soften the gaze.

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You might harken back
to your intention on Day 1.

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You might start to notice
how you're feeling today,

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what you're
bringing to the mat,

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what you're ready to let go of.

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Maybe you're
noticing some resistance.

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The hardest part is showing up.

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So we can start to gently

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deepen the breath knowing
that the hardest part is done.

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And as you're ready,

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start to really
elongate your inhale.

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Really focusing on
how you're breathing.

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So a good technique for
that is to elongate the inhale,

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maybe to a four
count or a six count.

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And lengthen the exhale,

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maybe to a six
count or an eight count.

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Give it a try.

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You do have to
focus a little for this,

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but the more you do it,

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the easier it becomes to drop

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in to finding that long
extension of breath

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in and out.

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Lovely. Then keep this
long extended breath going.

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We'll return to the breath
counts at other points on this

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journey but keep the long
extended breath going as we

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slowly make our way
forward onto all fours.

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And we're just 
going to synchronize

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that elongated breath

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with our spinal warm-up.

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So this extension,
and flexion,

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this expansion,
and contraction.

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So inhale, we drop the
belly, open the chest, Cobra.

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And exhale, we round the
spine, chin to chest, Cat.

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Moving with your breath,

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nice and slow,
long, deep breaths.

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Now you keep it going here with
your breath and I just like to

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invite you to consider here
that it's not what we're doing,

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although it is,
of course, very valuable,

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but today giving a
little shout out to the how,

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how we move.

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How we're thinking as we move,

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how we're breathing,

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how we're regarding ourselves.

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And my pro tip,

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(chuckles) meaning just
my friendly tip is

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to just focus
on the breath first because

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that really
affects how you move.

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Nice, now slowly drop the
elbows where the hands were

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and we're gonna walk the
knees back to Puppy Posture or

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Anahatasan, which
is Heart to Earth Pose.

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Breathe deep here.

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Deep heart opener, forearms
and wrists are parallel.

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Forehead reaches
towards the earth,

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maybe it rests on the yoga mat.

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Now pull your hip
creases up even more,

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breathe into your belly.

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Inhale in, exhale, slide through
all the way to the belly,

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come to Sphinx Pose.

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Inhale in here.

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Exhale, turn to look past
your right shoulder.

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Inhale to center.

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Exhale, turn to look
past your left shoulder.

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Now we're gonna do
that one more time,

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but consider this,
how you move matters.

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Are we just kinda
turning the head,

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turning the head or can you

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maybe draw a
line with your nose?

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Really feel that
connection from your left ear,

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your left neck down
through your left elbow,

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your left hip,
your left ankle.

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Cool, come back through center 
and take it to the other side.

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See what you discover there.

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Mmm, mmm, mmm, beautiful.

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Slowly release,
interlace the fingertips here.

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Walk the elbows
underneath the shoulders.

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If they're not already,
curl the toes under.

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We got this.

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Inhale in, exhale,
lift the hips,

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send the heels back.

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Now, where your
mind goes here matters.

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I understand if
it's frustrating,

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I understand if it's hard,
I feel you there.

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But can we soften our gaze down?

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Can we focus on our alignment?

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Can we reach through the heels?

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Can we gather the muscles that
we do have of the belly and say,

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"Hey, I wanna support
you a little more,

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"I wanna give you a chance to

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"become more 
engaged in my daily life."

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We're here for three.

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We're here for two 
and on the one,

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we lower the knees,
we release,

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we come back up
to all fours. We rock.

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We're gonna walk the hands back,

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come into our little squat here

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at the back edge of the mat.

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Take a deep breath
in and on an exhale,

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lift the hips up high,
Forward Fold.

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Again, just a reminder,
we can use a block or two.

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At any point,

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we feel like it might be
fun to pull it into practice.

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You can also use a book,
just something sturdy at home.

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Bend your knees.

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Inhale, lift halfway.

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Exhale to soften and fold.

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Then bend your knees generously

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and we're gonna slowly
roll up one vertebra at a time.

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Keep those knees bent
to protect the low back.

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Slow and steady,
stacking the spine,

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rising up into Tadasana.

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Take a deep breath in.

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And a long breath out.

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Inhale, reach for the sky.

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How you move matters here.

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Bend the knees,
exhale, soften into the fold.

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Walk it out nice and slow.

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Engage those abs,
so we're not crashing down into

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the wrists as we
walk it out to Plank.

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Inhale in.

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Think about how you move here,
how you transition.

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Exhale, bend the knees.

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Peel the tailbone up 
towards the sky.

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So careful not to hoist and

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throw your body
around here on the mat.

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Pay attention to the how.

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Drop the left heel, inhale,
lift the right leg up high.

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Exhale, step it forward.

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Lower the left knee.

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Press into the
top of that back foot.

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Inhale, reach the
fingertips forward, up and back.

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Cresecent Lunge, lift the heart.

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Exhale, release,
slow and steady.

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From here, we're gonna
pull the right hip crease back,

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flex the right foot, your toes,
towards your face.

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Slight bend in
the right knee here,

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stretching through
that whole hamstring.

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Breathe.

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Lovely, then roll
through your right foot.

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Again, here's a
great example, guys.

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Just a little
quick workshop moment.

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So here we can just 
shift our weight forward

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or we can think
about kind of how we're doing

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that really
articulating through the foot.

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Is it gonna really roll through?

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Probably not, but it's
the intention we bring to it.

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So rolling
through that right foot.

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And the more we practice,
the more of this kind of nuance

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we get to pick
up on individually.

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And it's really nice,
it's really motivating too.

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Lift the back knee, I'll meet 
ya in this nice low lunge.

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Cool, inhale, here we go.

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Plant the palms,
step the right toes back,

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Plank Pose, breathe in.

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Lower to the knees,
squeeze the elbows,

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slowly breathe
out as you lower down.

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Inhale, lift up, Cobra.

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Exhale, soften and release.

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Curl the toes under.

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Press up to Plank or All Fours,
your choice.

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And then send 
the hips up high and back

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Downward Facing Dog once again.

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Inhale, lift the
left leg up high.

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Exhale, shift it forward.

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Inhale, slowly
lower the right knee.

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Come to the 
top of the right foot

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and reach the
fingertips all the way up.

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Lift your heart.

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Re-send the gaze up.

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And then exhale,
soften and release.

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Pull the hip crease back here,

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flex your left toes 
towards your face.

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Slight bend in the left knee,
pull, pull, pull it back.

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And then here we go,

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we get a chance to
practice how we move matters.

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So consider rolling
through that left foot.

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No need to rush it.

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Nice, lift the back knee.

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Nice low lunge.

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Great, here we go.

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A little vinyasa,
plant the palms.

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Step it back,
belly to Cobra,

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knees, chest and chin,

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or Chaturanga to
Upward Facing Dog.

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Move with your breath.

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Inhaling to open your heart.

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And exhaling to make
your way to Down Dog.

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Inhale in here.

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Exhale, let it go.

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Now we're gonna take a little
stroll to the top of the mat.

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So you get to
choose how you do that.

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You can take baby steps.

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I like to criss-cross my steps,
getting into that IT band.

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If you wanna
practice floating or hopping,

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that's, of course,
a great idea.

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And then we'll meet
at the front of the mat,

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feet hip width apart in a fold.

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On your next inhale,
lift up halfway,

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find a nice flat back position.

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And then exhale
to soften and bow.

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Now root to rise here,
spread your fingertips,

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reach for the sky,
big stretch, big breath.

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And then bring the
right hand all the way down,

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right arm at your side.
Left hand, all the way down.

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Left arm at your side,
Mountain Pose.

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Breathe in.

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Breathe out.

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Good, inhale,
reach all the way up.

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Exhale, soften
down into the fold.

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Inhale, halfway lift,
find that long beautiful neck.

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And then exhale,
soften and release again.

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This time we're gonna step the
right foot back into our lunge,

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pivot on the back foot.

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So the outer edge of
the right foot is down.

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And then when you're ready,
sweep the fingertips forward,

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up and back for Warrior I.

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Breathe in, take a nice, wide

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open placement of the hands.

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So not too narrow here.

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Give yourself some
room in the shoulders.

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And then focus on how it feels.

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So we know 
the shape of Warrior I.

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It's a great one
to practice this.

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Focus on, how is it
feeling from the ground up?

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And keep
building that connection,

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that sensation
from the ground up.

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Inhale in, exhale,
open it up to Warrior II.

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Now just take a
couple breaths here as well,

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noticing how our alignment,

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when we work from the 
ground up, how that affects

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the rest of the posture.

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Right toes are turned in

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towards the front
right corner of your mat.

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Think about engaging your 
right inner thigh to help roll

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that right femur out externally.

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Inhale, lengthen
through the crown.

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Exhale, take it all
the way up and over,

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back down into your lunge.

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Plant the palms,
step it back,

254
00:12:35,320 --> 00:12:39,080
belly to Cobra,
Chaturanga to Upward Facing Dog.

255
00:12:39,080 --> 00:12:42,297
Find a little flow
here with your breath.

256
00:12:43,240 --> 00:12:45,786
We'll meet in Downward Dog.

257
00:12:46,440 --> 00:12:48,520
Inhale in here.

258
00:12:48,520 --> 00:12:51,040
Exhale, let it go.

259
00:12:51,040 --> 00:12:53,800
Inhale, take a little journey.

260
00:12:53,800 --> 00:12:55,520
You can play with how you move

261
00:12:55,520 --> 00:12:58,480
from the back to the
front edge of the mat.

262
00:12:58,480 --> 00:13:01,384
Really want 
you to feel empowered

263
00:13:01,384 --> 00:13:02,580
to move in the way that

264
00:13:02,580 --> 00:13:04,680
feels good for
your body, your energy.

265
00:13:04,680 --> 00:13:07,760
I'll meet you at the top
of the mat in a Forward Fold,

266
00:13:07,760 --> 00:13:10,520
feet hip width apart.

267
00:13:10,520 --> 00:13:12,520
Inhale to lift halfway.

268
00:13:12,520 --> 00:13:14,120
Exhale to soften and fold.

269
00:13:14,120 --> 00:13:16,160
Root to rise here,
reach for the sky.

270
00:13:16,160 --> 00:13:19,400
Inhale, big breath,
big stretch, take up space.

271
00:13:19,400 --> 00:13:22,547
Exhale, we're gonna go
right back down into the fold.

272
00:13:23,520 --> 00:13:26,811
Beautiful, inhale,
halfway lift, your version.

273
00:13:28,000 --> 00:13:30,320
Exhale, soften and bow.

274
00:13:30,320 --> 00:13:33,040
Step the left foot 
back this time.

275
00:13:33,040 --> 00:13:35,920
Nice low lunge,
pivot on the back foot.

276
00:13:35,920 --> 00:13:40,156
When you're ready,
rise up, Warrior I.

277
00:13:41,240 --> 00:13:44,480
Front knee over front ankle,
back toes are turned in.

278
00:13:44,480 --> 00:13:46,000
Draw the belly in,

279
00:13:46,000 --> 00:13:48,782
give yourself some
space in the shoulders.

280
00:13:49,600 --> 00:13:53,118
Engage your left inner thigh

281
00:13:53,118 --> 00:13:57,295
to wrap that left hip open.

282
00:13:58,440 --> 00:14:01,553
Pull the right hip crease back.

283
00:14:02,960 --> 00:14:04,976
Breathe.

284
00:14:07,400 --> 00:14:09,640
And then open it up, Warrior II.

285
00:14:09,640 --> 00:14:13,564
Make sure you're breathing here,
not holding and waiting.

286
00:14:15,560 --> 00:14:18,120
Head over heart,
heart over pelvis.

287
00:14:18,120 --> 00:14:23,120
How the spine is situated here,
compared to the lower body.

288
00:14:23,120 --> 00:14:26,692
So letting the power of the legs

289
00:14:26,692 --> 00:14:29,449
help you find that
lift up through the crown.

290
00:14:31,000 --> 00:14:32,280
Lovely, and then we'll take it

291
00:14:32,280 --> 00:14:34,480
all the way up with
the left hand and over,

292
00:14:34,480 --> 00:14:36,960
back down into our lunge.

293
00:14:36,960 --> 00:14:39,240
Plant the palms,
step the right toes back,

294
00:14:39,240 --> 00:14:40,800
big breath in,

295
00:14:40,800 --> 00:14:41,960
big breath out.

296
00:14:41,960 --> 00:14:45,280
Inhale in, exhale,
find a little flow here.

297
00:14:45,280 --> 00:14:49,597
Belly to Cobra,
Chaturanga to Upward Facing Dog.

298
00:14:50,880 --> 00:14:55,724
And we'll meet in Down Dog
or Child's Pose, your choice.

299
00:14:57,240 --> 00:14:59,154
Lovely.

300
00:14:59,154 --> 00:15:02,320
If you're in Down Dog,
turn the toes in slightly so

301
00:15:02,320 --> 00:15:04,510
we have this inner rotation

302
00:15:04,510 --> 00:15:09,280
in the hips, 
in the thighs.

303
00:15:09,280 --> 00:15:11,760
Take a deep breath in.

304
00:15:11,760 --> 00:15:15,360
And on an exhale,
slowly lower to the knees.

305
00:15:15,360 --> 00:15:19,160
Everyone lets meet
in Tabletop Position.

306
00:15:19,160 --> 00:15:20,760
Then inhale in, exhale,

307
00:15:20,760 --> 00:15:23,140
sweep the legs to one side

308
00:15:23,140 --> 00:15:25,520
and slowly come to a seat.

309
00:15:25,520 --> 00:15:28,200
Send the legs on in front.

310
00:15:28,200 --> 00:15:31,360
Inhale, reach for the sky.

311
00:15:31,360 --> 00:15:34,800
Exhale, Paschimottanasana,
think about, excuse me,

312
00:15:34,800 --> 00:15:38,160
think about lifting up and 
over like a beach ball here

313
00:15:38,160 --> 00:15:39,760
in between the
belly and the thighs.

314
00:15:39,760 --> 00:15:44,200
So there's an active lift
here as we reach up and over.

315
00:15:44,200 --> 00:15:46,847
And then melting into

316
00:15:46,847 --> 00:15:50,094
this seated Forward Fold.

317
00:15:51,920 --> 00:15:54,521
How are you breathing?

318
00:15:56,360 --> 00:16:00,760
Acknowledge whatever thoughts
come to mind here in the fold.

319
00:16:01,920 --> 00:16:04,814
And then notice 
how your breath can

320
00:16:06,085 --> 00:16:10,299
do a little curtsy and
then guide you back to

321
00:16:11,480 --> 00:16:13,240
the next moment.

322
00:16:13,240 --> 00:16:15,400
I always say one present moment

323
00:16:15,400 --> 00:16:19,523
is just like a
window to the next.

324
00:16:22,960 --> 00:16:24,680
And then slowly release.

325
00:16:24,680 --> 00:16:26,480
Bring your palms to the mat.

326
00:16:26,480 --> 00:16:28,120
You're gonna shift your booty

327
00:16:28,120 --> 00:16:31,240
forward and then
come onto your elbows.

328
00:16:31,240 --> 00:16:34,320
And then slowly
release down from here.

329
00:16:34,320 --> 00:16:36,820
So just, again,

330
00:16:36,820 --> 00:16:40,480
how we come
to our backs, matters.

331
00:16:40,480 --> 00:16:42,440
Using the
vocabulary we learned here,

332
00:16:42,440 --> 00:16:44,840
but also creating your own.

333
00:16:44,840 --> 00:16:47,340
Snuggle your shoulder blades
underneath your heart space

334
00:16:47,340 --> 00:16:50,440
here and relax the weight of

335
00:16:50,440 --> 00:16:53,812
your body
completely into the earth.

336
00:16:56,120 --> 00:16:58,520
Inhale in, exhale.

337
00:16:58,520 --> 00:17:01,640
How you move matter here.
Slowly bend your left knee,

338
00:17:01,640 --> 00:17:03,360
bring your left
foot to the mat.

339
00:17:03,360 --> 00:17:06,640
You can play with
really slowing it down.

340
00:17:06,640 --> 00:17:09,720
Nice, now send your
right leg up towards the sky,

341
00:17:09,720 --> 00:17:13,120
cross the right ankle 
over the left thigh.

342
00:17:13,120 --> 00:17:17,280
Take a second here,
just bringing the palms

343
00:17:17,280 --> 00:17:20,160
to the legs in a 
way that feels good.

344
00:17:20,160 --> 00:17:22,600
And then if you want,
you can interlace the fingertips

345
00:17:22,600 --> 00:17:25,560
for a figure four stretch,

346
00:17:25,560 --> 00:17:27,460
breathing deep.

347
00:17:34,906 --> 00:17:38,000
And then we'll release,
pay attention to the release,

348
00:17:38,000 --> 00:17:39,480
the transition.

349
00:17:39,480 --> 00:17:43,255
Extend both legs out long, 
arms at your side.

350
00:17:44,640 --> 00:17:46,680
And repeat, slow and steady.

351
00:17:46,680 --> 00:17:50,120
Maybe you can imagine this time,
like a marionette string

352
00:17:50,120 --> 00:17:54,188
on your right knee,
pulling it up.

353
00:17:55,800 --> 00:17:58,680
And then maybe
on your left ankle,

354
00:17:58,680 --> 00:18:02,010
drawing it up and across.

355
00:18:03,200 --> 00:18:04,760
And finding your figure four.

356
00:18:04,760 --> 00:18:06,360
Many of us have
been here before,

357
00:18:06,360 --> 00:18:08,360
but how we get in and out of

358
00:18:08,360 --> 00:18:11,200
the posture can
change how we feel in it.

359
00:18:11,200 --> 00:18:13,080
So just again,
highlighting that today.

360
00:18:13,080 --> 00:18:15,480
Find what feels good here
if you like to take the bind,

361
00:18:15,480 --> 00:18:18,760
interlace the fingertips.

362
00:18:18,760 --> 00:18:23,628
Start to draw the
legs up towards the chest.

363
00:18:28,170 --> 00:18:32,299
And then slowly, 
when you're ready, release.

364
00:18:33,480 --> 00:18:36,246
One leg at a time.

365
00:18:39,320 --> 00:18:41,280
And reach the arms up.

366
00:18:41,280 --> 00:18:45,320
Extend the right arm down,
left arm down.

367
00:18:45,320 --> 00:18:47,920
Take a deep breath in.

368
00:18:47,920 --> 00:18:49,720
And on the exhale,

369
00:18:49,720 --> 00:18:54,680
allow the weight of
your body to release,

370
00:18:54,680 --> 00:18:58,842
soften, surrender.

371
00:19:02,640 --> 00:19:05,563
Just a moment to be.

372
00:19:17,560 --> 00:19:21,790
I love the, just the love that
comes with this practice,

373
00:19:21,790 --> 00:19:25,695
this way of practicing

374
00:19:25,695 --> 00:19:29,600
because it really,

375
00:19:29,600 --> 00:19:32,720
to me,
shows that we're all worthy of

376
00:19:32,720 --> 00:19:36,360
taking up space and
our actions matter,

377
00:19:36,360 --> 00:19:39,553
the way we move matters,
we matter.

378
00:19:40,690 --> 00:19:45,120
So, whether you're
practicing this in the morning,

379
00:19:45,120 --> 00:19:48,840
mid-day or night,
you can start to pay

380
00:19:48,840 --> 00:19:51,160
attention to the
how a little bit more.

381
00:19:51,160 --> 00:19:54,240
And notice how that
changes the way you move,

382
00:19:54,240 --> 00:19:56,897
the way you exist,
if at all.

383
00:19:58,640 --> 00:20:00,720
Love you so much,
bring the palms together,

384
00:20:00,720 --> 00:20:01,760
thumbs to third eye,

385
00:20:01,760 --> 00:20:04,615
let's take a final
breath in together.

386
00:20:06,040 --> 00:20:09,559
And out to close
today's practice.

387
00:20:10,840 --> 00:20:12,160
Great work.

388
00:20:12,160 --> 00:20:13,360
See you next time.

389
00:20:13,360 --> 00:20:15,086
Namaste.

390
00:20:15,086 --> 00:20:19,141
(upbeat rhythmic music)