- Hello everyone,
welcome to Flow,

your 30 Day Yoga Journey.

So glad to have you back.

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

Let's get started.

(gentle rhythmic music)

Okie doke, let's begin.

Come on down to the ground.

Find a comfortable seat.

You can sit cross-legged
or legs out long

or maybe on the knees,

if that feels like a
good experiment today.

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

on the knees,
on the thighs,

somewhere on your body.

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

You might harken back
to your intention on Day 1.

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

what you're
bringing to the mat,

what you're ready to let go of.

Maybe you're
noticing some resistance.

The hardest part is showing up.

So we can start to gently

deepen the breath knowing
that the hardest part is done.

And as you're ready,

start to really
elongate your inhale.

Really focusing on
how you're breathing.

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

maybe to a four
count or a six count.

And lengthen the exhale,

maybe to a six
count or an eight count.

Give it a try.

You do have to
focus a little for this,

but the more you do it,

the easier it becomes to drop

in to finding that long
extension of breath

in and out.

Lovely. Then keep this
long extended breath going.

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

journey but keep the long
extended breath going as we

slowly make our way
forward onto all fours.

And we're just 
going to synchronize

that elongated breath

with our spinal warm-up.

So this extension,
and flexion,

this expansion,
and contraction.

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

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

Moving with your breath,

nice and slow,
long, deep breaths.

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

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

although it is,
of course, very valuable,

but today giving a
little shout out to the how,

how we move.

How we're thinking as we move,

how we're breathing,

how we're regarding ourselves.

And my pro tip,

(chuckles) meaning just
my friendly tip is

to just focus
on the breath first because

that really
affects how you move.

Nice, now slowly drop the
elbows where the hands were

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

Anahatasan, which
is Heart to Earth Pose.

Breathe deep here.

Deep heart opener, forearms
and wrists are parallel.

Forehead reaches
towards the earth,

maybe it rests on the yoga mat.

Now pull your hip
creases up even more,

breathe into your belly.

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

come to Sphinx Pose.

Inhale in here.

Exhale, turn to look past
your right shoulder.

Inhale to center.

Exhale, turn to look
past your left shoulder.

Now we're gonna do
that one more time,

but consider this,
how you move matters.

Are we just kinda
turning the head,

turning the head or can you

maybe draw a
line with your nose?

Really feel that
connection from your left ear,

your left neck down
through your left elbow,

your left hip,
your left ankle.

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

See what you discover there.

Mmm, mmm, mmm, beautiful.

Slowly release,
interlace the fingertips here.

Walk the elbows
underneath the shoulders.

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

We got this.

Inhale in, exhale,
lift the hips,

send the heels back.

Now, where your
mind goes here matters.

I understand if
it's frustrating,

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

But can we soften our gaze down?

Can we focus on our alignment?

Can we reach through the heels?

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

"Hey, I wanna support
you a little more,

"I wanna give you a chance to

"become more 
engaged in my daily life."

We're here for three.

We're here for two 
and on the one,

we lower the knees,
we release,

we come back up
to all fours. We rock.

We're gonna walk the hands back,

come into our little squat here

at the back edge of the mat.

Take a deep breath
in and on an exhale,

lift the hips up high,
Forward Fold.

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

At any point,

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

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

Bend your knees.

Inhale, lift halfway.

Exhale to soften and fold.

Then bend your knees generously

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

Keep those knees bent
to protect the low back.

Slow and steady,
stacking the spine,

rising up into Tadasana.

Take a deep breath in.

And a long breath out.

Inhale, reach for the sky.

How you move matters here.

Bend the knees,
exhale, soften into the fold.

Walk it out nice and slow.

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

the wrists as we
walk it out to Plank.

Inhale in.

Think about how you move here,
how you transition.

Exhale, bend the knees.

Peel the tailbone up 
towards the sky.

So careful not to hoist and

throw your body
around here on the mat.

Pay attention to the how.

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

Exhale, step it forward.

Lower the left knee.

Press into the
top of that back foot.

Inhale, reach the
fingertips forward, up and back.

Cresecent Lunge, lift the heart.

Exhale, release,
slow and steady.

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

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

Slight bend in
the right knee here,

stretching through
that whole hamstring.

Breathe.

Lovely, then roll
through your right foot.

Again, here's a
great example, guys.

Just a little
quick workshop moment.

So here we can just 
shift our weight forward

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

that really
articulating through the foot.

Is it gonna really roll through?

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

So rolling
through that right foot.

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

we get to pick
up on individually.

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

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

Cool, inhale, here we go.

Plant the palms,
step the right toes back,

Plank Pose, breathe in.

Lower to the knees,
squeeze the elbows,

slowly breathe
out as you lower down.

Inhale, lift up, Cobra.

Exhale, soften and release.

Curl the toes under.

Press up to Plank or All Fours,
your choice.

And then send 
the hips up high and back

Downward Facing Dog once again.

Inhale, lift the
left leg up high.

Exhale, shift it forward.

Inhale, slowly
lower the right knee.

Come to the 
top of the right foot

and reach the
fingertips all the way up.

Lift your heart.

Re-send the gaze up.

And then exhale,
soften and release.

Pull the hip crease back here,

flex your left toes 
towards your face.

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

And then here we go,

we get a chance to
practice how we move matters.

So consider rolling
through that left foot.

No need to rush it.

Nice, lift the back knee.

Nice low lunge.

Great, here we go.

A little vinyasa,
plant the palms.

Step it back,
belly to Cobra,

knees, chest and chin,

or Chaturanga to
Upward Facing Dog.

Move with your breath.

Inhaling to open your heart.

And exhaling to make
your way to Down Dog.

Inhale in here.

Exhale, let it go.

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

So you get to
choose how you do that.

You can take baby steps.

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

If you wanna
practice floating or hopping,

that's, of course,
a great idea.

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

feet hip width apart in a fold.

On your next inhale,
lift up halfway,

find a nice flat back position.

And then exhale
to soften and bow.

Now root to rise here,
spread your fingertips,

reach for the sky,
big stretch, big breath.

And then bring the
right hand all the way down,

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

Left arm at your side,
Mountain Pose.

Breathe in.

Breathe out.

Good, inhale,
reach all the way up.

Exhale, soften
down into the fold.

Inhale, halfway lift,
find that long beautiful neck.

And then exhale,
soften and release again.

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

pivot on the back foot.

So the outer edge of
the right foot is down.

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

up and back for Warrior I.

Breathe in, take a nice, wide

open placement of the hands.

So not too narrow here.

Give yourself some
room in the shoulders.

And then focus on how it feels.

So we know 
the shape of Warrior I.

It's a great one
to practice this.

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

And keep
building that connection,

that sensation
from the ground up.

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

Now just take a
couple breaths here as well,

noticing how our alignment,

when we work from the 
ground up, how that affects

the rest of the posture.

Right toes are turned in

towards the front
right corner of your mat.

Think about engaging your 
right inner thigh to help roll

that right femur out externally.

Inhale, lengthen
through the crown.

Exhale, take it all
the way up and over,

back down into your lunge.

Plant the palms,
step it back,

belly to Cobra,
Chaturanga to Upward Facing Dog.

Find a little flow
here with your breath.

We'll meet in Downward Dog.

Inhale in here.

Exhale, let it go.

Inhale, take a little journey.

You can play with how you move

from the back to the
front edge of the mat.

Really want 
you to feel empowered

to move in the way that

feels good for
your body, your energy.

I'll meet you at the top
of the mat in a Forward Fold,

feet hip width apart.

Inhale to lift halfway.

Exhale to soften and fold.

Root to rise here,
reach for the sky.

Inhale, big breath,
big stretch, take up space.

Exhale, we're gonna go
right back down into the fold.

Beautiful, inhale,
halfway lift, your version.

Exhale, soften and bow.

Step the left foot 
back this time.

Nice low lunge,
pivot on the back foot.

When you're ready,
rise up, Warrior I.

Front knee over front ankle,
back toes are turned in.

Draw the belly in,

give yourself some
space in the shoulders.

Engage your left inner thigh

to wrap that left hip open.

Pull the right hip crease back.

Breathe.

And then open it up, Warrior II.

Make sure you're breathing here,
not holding and waiting.

Head over heart,
heart over pelvis.

How the spine is situated here,
compared to the lower body.

So letting the power of the legs

help you find that
lift up through the crown.

Lovely, and then we'll take it

all the way up with
the left hand and over,

back down into our lunge.

Plant the palms,
step the right toes back,

big breath in,

big breath out.

Inhale in, exhale,
find a little flow here.

Belly to Cobra,
Chaturanga to Upward Facing Dog.

And we'll meet in Down Dog
or Child's Pose, your choice.

Lovely.

If you're in Down Dog,
turn the toes in slightly so

we have this inner rotation

in the hips, 
in the thighs.

Take a deep breath in.

And on an exhale,
slowly lower to the knees.

Everyone lets meet
in Tabletop Position.

Then inhale in, exhale,

sweep the legs to one side

and slowly come to a seat.

Send the legs on in front.

Inhale, reach for the sky.

Exhale, Paschimottanasana,
think about, excuse me,

think about lifting up and 
over like a beach ball here

in between the
belly and the thighs.

So there's an active lift
here as we reach up and over.

And then melting into

this seated Forward Fold.

How are you breathing?

Acknowledge whatever thoughts
come to mind here in the fold.

And then notice 
how your breath can

do a little curtsy and
then guide you back to

the next moment.

I always say one present moment

is just like a
window to the next.

And then slowly release.

Bring your palms to the mat.

You're gonna shift your booty

forward and then
come onto your elbows.

And then slowly
release down from here.

So just, again,

how we come
to our backs, matters.

Using the
vocabulary we learned here,

but also creating your own.

Snuggle your shoulder blades
underneath your heart space

here and relax the weight of

your body
completely into the earth.

Inhale in, exhale.

How you move matter here.
Slowly bend your left knee,

bring your left
foot to the mat.

You can play with
really slowing it down.

Nice, now send your
right leg up towards the sky,

cross the right ankle 
over the left thigh.

Take a second here,
just bringing the palms

to the legs in a 
way that feels good.

And then if you want,
you can interlace the fingertips

for a figure four stretch,

breathing deep.

And then we'll release,
pay attention to the release,

the transition.

Extend both legs out long, 
arms at your side.

And repeat, slow and steady.

Maybe you can imagine this time,
like a marionette string

on your right knee,
pulling it up.

And then maybe
on your left ankle,

drawing it up and across.

And finding your figure four.

Many of us have
been here before,

but how we get in and out of

the posture can
change how we feel in it.

So just again,
highlighting that today.

Find what feels good here
if you like to take the bind,

interlace the fingertips.

Start to draw the
legs up towards the chest.

And then slowly, 
when you're ready, release.

One leg at a time.

And reach the arms up.

Extend the right arm down,
left arm down.

Take a deep breath in.

And on the exhale,

allow the weight of
your body to release,

soften, surrender.

Just a moment to be.

I love the, just the love that
comes with this practice,

this way of practicing

because it really,

to me,
shows that we're all worthy of

taking up space and
our actions matter,

the way we move matters,
we matter.

So, whether you're
practicing this in the morning,

mid-day or night,
you can start to pay

attention to the
how a little bit more.

And notice how that
changes the way you move,

the way you exist,
if at all.

Love you so much,
bring the palms together,

thumbs to third eye,

let's take a final
breath in together.

And out to close
today's practice.

Great work.

See you next time.

Namaste.

(upbeat rhythmic music)