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- Howdy everyone,
welcome to Flow,

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your 30 Day Yoga Journey.

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It's Day 4.

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Let's move.

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(light rhythmic music)

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Alright, 
let's begin on the ground.

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We're gonna get moving,
wink, wink right away today.

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So we're gonna come on
down to all fours to begin.

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Of course, 
take your time getting there.

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Hi sweet, Benji.

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Really?

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Really sharing
the mat with me today?

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Tabletop Position, pardon me.

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As you're ready,
drop the belly,

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open the chest,
take a deep breath in.

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Pause here.

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Stay for a couple breaths.

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You can wag the tail
a little left to right.

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Start to feel your hands
really connect to the earth,

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the tops of the feet.

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And then on an exhale,

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round through the spine and
stay here for a couple breaths.

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Just dropping in,

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letting your attention land

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here on the mat for the
duration of this practice.

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And then letting it
flow with the breath.

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Inhale, drop the belly, 
look forward.

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Exhale, round the spine,
chin to chest.

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Inhale, drop the belly, 
look forward.

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Exhale, round the spine, 
chin to chest.

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One last time with your breath.

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Now curl the toes under,
send the hips back,

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but keep the
palms where they are.

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Inhale, find extension
through the crown of the head.

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Tuck the chin slightly.

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Exhale, stay here,

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try to press 
into your pinky toes.

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Peek it me if you need to here.

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You're pressing away from
the earth with your palms.

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You're pressing
back with your hips,

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pinky toes reaching
towards the mat

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and crown of the
head is extending out.

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Take one more breath here.

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Ooh, waking up the feet.

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Beautiful, then come
forward back to all fours.

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Press into the
tops of the feet now.

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You're gonna turn your fingers

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out towards the left
and right side of your mat.

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Then we're gonna take
small circles one way.

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And then the other.

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Take your time.

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Feel it out.

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And then maybe you stop here or

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maybe we keep turning the
fingertips towards the body.

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And take our circles again here.

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Stretching through the hands,

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the wrists, the forearms.

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And reversing your
circle if you haven't already.

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And then releasing.

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Hands come forward,
knees go as wide as the mat.

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We send it back, Child's Pose.

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Deep breath in,
close your eyes as you exhale,

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land here now in
this present moment.

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And see if you can allow
your breath to move you here.

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Feel the inflation
as you breathe in,

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this expansion in the rib cage.

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And then this softening,
the slow descent as you exhale.

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And try to create a
little wave here with the breath.

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You can feel the
torso rise and fall.

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And then see if you can
exaggerate it a little more

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so that you're creating a wave
in the spine with your breath.

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And this could
be really, really,

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really small,
more energetic,

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or it can start to

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manifest in a

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physical gesture, just play.

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Press back up to all fours.

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Walk the hands all the way back,

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curl the toes under,

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and here we are in
our little froggy squat.

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Take a deep breath in.

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Exhale, lift the hips up high,

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Standing Forward Fold at
the back edge of the mat.

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Bend your knees here.

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Let's take a couple 
cycles of breath here

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to find some
movement that feels good.

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Keep it nice and slow.

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You can walk the
fingertips to the right.

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Walk them to the left.

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Maybe you interlace the
fingers behind the calves.

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Clasp opposite elbow.

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Just take a 
couple breaths here

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to find what feels good.

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Return to a deep breath.

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Shake the weight of the head a

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little bit so that you're
not clenching in the neck.

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And when you're ready,

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let's slowly draw
energy up through the feet,

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begin to roll up,
bend the knees.

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As you stand up nice and tall,
reach for the sky,

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deep breath in, 
big breath, big stretch

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and then exhale, dive right 
back down into the fold.

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Slowly walk the hands out to a

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Plank or you can lower the
knees for a Half Plank today.

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And we'll breathe here,

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seeing if we can recruit a few 
more muscles in the abdominal

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wall here by
drawing a navel up and in.

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Hugging the low ribs up and in,
lengthening through the crown.

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Good, inhale in here.

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Exhale, Downward Facing Dog.

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Pedal it out.

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Get really long
in the side body.

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Lift up through the hip creases.

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Make sure you're not holding
or clenching in the neck.

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And just a couple moments here

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to see if you can
find a little wave,

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a little movement in the spine.

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Let your breath inspire it.

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Maybe bend your
knees if that feels good.

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And after a couple of waves,

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drop the heels, inhale in.

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Exhale, we're gonna make
our way to the top of the mat,

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nice and slow.

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This time, see if you
can draw your feet together,

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really together,
and then bend your knees

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so your belly comes
to the tops of your thighs.

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Inhale in here.

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Exhale, slow and steady,
roll up to Mountain.

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Stand up nice and tall,

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find a gentle
lift in the heart,

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We're gonna swim the fingertips

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around to interlace
behind the back here.

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You can bring the palms together

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or just square off
through the wrist.

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Again, lift up
through the heart space,

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lengthen through
the crown of the head.

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Inhale in.

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Exhale, bend the knees.

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Send the heart, chest forward.

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Belly comes to the tops of
the thighs, once again,

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as the knuckles go all
the way up towards the sky.

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Take a deep breath.

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Exhale with control,
best you can, release the arms.

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Inhale, halfway lift,
find a nice long spine.

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Exhale, soften and bow.

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Step the right foot back,

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step the left foot 
back to Plank.

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Inhale in, exhale,

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knees, chest, chin, lower.

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Inhale, lift up to Cobra.

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Exhale to soften and release.

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Inhale to press up
to Plank or all fours.

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Exhale, Downward Facing Dog.

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Inhale, lift the
right leg up high.

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Exhale, step it
forward into your lunge.

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Pull the right hip crease back.

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Inhale, exhale,
bend the right knee.

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Inhale, pull the
right hip crease back.

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Exhale, bend the right knee.

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Inhale, pull the
right hip crease back.

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Exhale, bend the right knee.

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Then keep this back knee lifted
as you sweep the arms forward,

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up and back into high lunge.
You got this.

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Bend the back 
knee just a little bit

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to get your 
center underneath you.

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Front knee's bent, legs are
nice and strong and active.

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You got this.

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Inhale, lift the chest, 
maybe look up.

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Exhale, bring it all the
way back down to your mat.

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Keep that back knee lifted,

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left hand comes to the ground,
right fingertips trace a line.

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Remember, think about
how you move here.

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Trace a line all the
way up towards the sky.

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Think about
aligning your shoulders.

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Think about lengthening
the crown of the head

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and reaching the left heel back.

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Inhale in,
wiggle the right fingertips.

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Exhale, slowly bring it
back down to your lunge.

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Inhale to step it back.

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Exhale, knees, chest and
chin come to the ground,

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we inhale,
swim the heart up.

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Exhale, soften it back down.

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Inhale to press up to Plank.

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Exhale to Downward Facing Dog.

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Inhale, lift the
left leg up high.

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Exhale, slowly shift it
forward into your lunge.

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Inhale, pull the 
left hip crease back,

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straighten that leg.

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Exhale, bend.

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Front knee over front ankle.

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Inhale, pull the
left hip crease back.

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Exhale, bend.

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Inhale, pull the
left hip crease back.

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Exhale, bend.

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Squeeze the 
inner thighs to the midline.

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Slowly come up
to your high lunge.

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Sweep the fingertips
forward, up and back.

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Get the head, the heart
and the pelvis in alignment,

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so you might have 
to bend your back knee

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to scoop
that pelvis underneath.

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You inhale,
lift the heart, breathe deep.

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Strong legs here,
soft in the skin of the face.

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Exhale, release it
all the way back down.

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Right hand comes to the earth.

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Left hip crease pulls back
as we slowly trace a line with

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the left fingertips all
the way up for our twist.

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Reach that right heel back,
crown of the head forward.

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Inhale,
wiggle the left fingertips.

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Exhale, slowly bring it
back down to your lunge.

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Step that left foot back,
we're moving and grooving now.

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Inhale in here.
Exhale, 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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Find your flow,
inhale to lift the heart.

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Take your time, exhale,

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make your way to
Downward Facing Dog.

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Inhale in deeply
through the nose.

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And exhale this time
out through the mouth.

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Again, inhale in
deeply through the nose.

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And exhale out
through the mouth.

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Now bend the knees,
inhale, look forward,

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and exhale, make your
way to the top of your mat.

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Inhale, halfway lift.

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Exhale, soften and fold.

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Inhale, root to rise here, 
reach for the sky.

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Exhale,
release the fingertips down,

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interlace them behind your back.

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This time, 
opposite thumb on top.

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So whatever thumb you
didn't put on top last time.

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It's usually the one
that feels a little funky.

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Draw the 
shoulder blades together,

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lift the chest.

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And on your next breath in,

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carve a line
with the nose, look up.

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On your breath out,
bend your knees generously,

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belly comes to the
tops of the thighs

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and knuckles go all
the way up towards the sky.

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Deep breath in here,

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as my friend
Marnie likes to say,

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"Resist the
slingshot effect here,"

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so slow and with control,
release the bind.

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Fingertips come
down and we inhale,

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halfway lift, your version.

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Exhale, soften and fold.

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Step the right foot back.

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Step the left foot back.

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Inhale in.

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Exhale, lower to
your belly or Chaturanga.

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Inhale, rise up,
Cobra or Upward Facing Dog.

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And exhale to release.

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Meeting spot is Downward Dog.

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Breathe in.

253
00:13:03,240 --> 00:13:04,836
Breathe out.

254
00:13:05,840 --> 00:13:09,520
Breathe in, maybe a
little wave in the spine.

255
00:13:09,520 --> 00:13:10,800
And breathe out.

256
00:13:10,800 --> 00:13:13,960
On your next inhale,
lift the left leg up high.

257
00:13:13,960 --> 00:13:17,604
Exhale,
shift it forward, knee to nose.

258
00:13:18,880 --> 00:13:20,800
Inhale, kick it up.

259
00:13:20,800 --> 00:13:24,627
Slow and steady,
exhale, left knee to left elbow.

260
00:13:25,590 --> 00:13:27,920
Inhale, kick it up.

261
00:13:27,920 --> 00:13:31,046
Exhale, cross it over,
left knee to right elbow.

262
00:13:32,280 --> 00:13:34,240
Inhale, kick it up.

263
00:13:34,240 --> 00:13:37,240
And exhale, step it
all the way forward.

264
00:13:37,240 --> 00:13:38,760
Lovely, pivot on the back foot.

265
00:13:38,760 --> 00:13:41,480
Nice and slow we rise up strong.

266
00:13:41,480 --> 00:13:44,280
Strong foundation here,
Warrior II.

267
00:13:44,280 --> 00:13:46,200
Stacking the spine.

268
00:13:46,200 --> 00:13:48,320
Really reaching
the fingertips out.

269
00:13:48,320 --> 00:13:50,400
Back toes are turned in.

270
00:13:50,400 --> 00:13:53,640
Engage the right inner thigh,
breathe in.

271
00:13:53,640 --> 00:13:56,360
Then sink deep
into that front leg.

272
00:13:56,360 --> 00:13:58,440
So keep that knee
deeply bent as you reach

273
00:13:58,440 --> 00:14:00,000
the left fingertips up and over.

274
00:14:00,000 --> 00:14:02,560
We're building strength
here from the ground up.

275
00:14:02,560 --> 00:14:05,920
Hug those low ribs in,
Peaceful Warrior.

276
00:14:05,920 --> 00:14:07,400
Nice, and then take up space as

277
00:14:07,400 --> 00:14:10,480
you cartwheel all the
way back down to your lunge.

278
00:14:10,480 --> 00:14:13,000
Right into your twist,
we're moving, inhale,

279
00:14:13,000 --> 00:14:15,120
left fingertips
reach up towards the sky,

280
00:14:15,120 --> 00:14:17,200
lengthen through
the crown of the head.

281
00:14:17,200 --> 00:14:20,560
And exhale, bring it all
the way back down, beautiful.

282
00:14:20,560 --> 00:14:23,680
Step the left toes back,
inhale in.

283
00:14:23,680 --> 00:14:26,440
Exhale,
slowly lower to your belly.

284
00:14:26,440 --> 00:14:30,640
Inhale, rise up,
Cobra or Upward Facing Dog.

285
00:14:30,640 --> 00:14:36,076
And exhale, release,
Downward Facing Dog.

286
00:14:36,960 --> 00:14:39,720
Take a deep breath in.

287
00:14:39,720 --> 00:14:42,800
And a long breath out.

288
00:14:42,800 --> 00:14:45,240
Deep breath in.

289
00:14:45,240 --> 00:14:49,040
And slow descend of the
knees down to the earth.

290
00:14:49,040 --> 00:14:52,240
Cross the ankles and
come through to a seat.

291
00:14:52,240 --> 00:14:55,080
Sit up nice and tall here.

292
00:14:55,080 --> 00:14:56,960
Head over heart,
heart over pelvis.

293
00:14:56,960 --> 00:14:58,680
We're gonna bring the fingertips

294
00:14:58,680 --> 00:15:01,720
to your shoulders here,
elbows wide.

295
00:15:01,720 --> 00:15:05,120
Inhale in, exhale,
rotate to the right.

296
00:15:05,120 --> 00:15:08,960
Inhale to center,
exhale, rotate to the left.

297
00:15:08,960 --> 00:15:10,640
Now you're
gonna keep this going,

298
00:15:10,640 --> 00:15:13,360
but find a rhythm
that works great for you.

299
00:15:13,360 --> 00:15:16,240
Slowly picking up speed.

300
00:15:16,240 --> 00:15:20,284
Sending your gaze down
gently past your nose here.

301
00:15:21,600 --> 00:15:24,440
Drawing your focus inward.

302
00:15:24,440 --> 00:15:28,080
Again, maybe the pace of
this movement starts to pick up.

303
00:15:28,080 --> 00:15:32,850
Everyone, see if you can
connect to those low abs here.

304
00:15:34,800 --> 00:15:37,280
Transverse, drawing that low

305
00:15:37,280 --> 00:15:41,200
belly up out of
your pelvis here.

306
00:15:41,200 --> 00:15:46,550
Maybe picking up with
speed for 10 more seconds.

307
00:15:57,520 --> 00:15:59,040
Then release.

308
00:15:59,040 --> 00:16:00,920
And slow and steady we're gonna

309
00:16:00,920 --> 00:16:04,548
walk the hands out
past the right knee.

310
00:16:05,800 --> 00:16:08,291
Relax the weight of the head.

311
00:16:09,280 --> 00:16:12,400
Inhale in deeply.

312
00:16:12,400 --> 00:16:17,280
Exhale, walk it through
center, pause, breathe.

313
00:16:17,280 --> 00:16:20,398
Reach the arms forward.

314
00:16:23,680 --> 00:16:28,186
Inhale in, exhale,
walk it past the left knee.

315
00:16:29,440 --> 00:16:32,706
Breathing into the stretch.

316
00:16:37,840 --> 00:16:39,920
And then roll it up.

317
00:16:39,920 --> 00:16:43,520
Switch the cross of your ankles
and take it right back out

318
00:16:43,520 --> 00:16:46,240
past that left knee
as you breathe deeply,

319
00:16:46,240 --> 00:16:49,293
soften the skin
of the forehead.

320
00:16:52,520 --> 00:16:54,640
Stay in the moment if you can,

321
00:16:54,640 --> 00:16:56,440
focus on the
sound of your breath

322
00:16:56,440 --> 00:16:58,897
as you walk it through center.

323
00:17:05,080 --> 00:17:08,870
And then walk it
out past the right knee,

324
00:17:08,870 --> 00:17:11,617
the right edge of your mat.

325
00:17:18,200 --> 00:17:20,760
And then roll it
up through the spine.

326
00:17:20,760 --> 00:17:22,960
Nice. Send the legs out long.

327
00:17:22,960 --> 00:17:24,560
Inhale, reach for the sky.

328
00:17:24,560 --> 00:17:28,680
Think up and over as you come
into your seated Forward Fold.

329
00:17:28,680 --> 00:17:31,960
Relax the weight of
the head over, breathe.

330
00:17:37,560 --> 00:17:42,160
And draw your chin to your chest
and slowly begin to roll it up.

331
00:17:42,160 --> 00:17:43,640
Press into your hands,

332
00:17:43,640 --> 00:17:46,200
shift your hips to
the middle of your mat,

333
00:17:46,200 --> 00:17:49,400
then extend the legs out long,
point your toes,

334
00:17:49,400 --> 00:17:50,640
and slowly from here,

335
00:17:50,640 --> 00:17:52,120
maybe take the
fingertips forward.

336
00:17:52,120 --> 00:17:56,040
We're gonna roll down the spine,
just checking in.

337
00:17:56,040 --> 00:17:58,160
If we've been practicing
with each other for a while,

338
00:17:58,160 --> 00:18:00,760
we've probably done
this transition before,

339
00:18:00,760 --> 00:18:04,380
and your legs may fly up,
and that's a beautiful moment

340
00:18:04,380 --> 00:18:07,200
to practice humility (chuckles)

341
00:18:07,200 --> 00:18:11,131
and eventually 
we'll come here to rest

342
00:18:11,131 --> 00:18:13,403
in relaxation.

343
00:18:15,200 --> 00:18:17,840
Take a moment
here to scan your body.

344
00:18:17,840 --> 00:18:19,320
You can close the eyes.

345
00:18:19,320 --> 00:18:23,920
If you're craving a hug of
the knees or a gentle twist,

346
00:18:23,920 --> 00:18:26,044
go ahead and do that now.

347
00:18:27,400 --> 00:18:31,580
Otherwise we're going to move

348
00:18:31,580 --> 00:18:34,098
into stillness.

349
00:18:46,680 --> 00:18:48,880
Take some final 
deep breaths here

350
00:18:48,880 --> 00:18:53,567
and notice how
the breath moves you.

351
00:19:02,960 --> 00:19:05,720
And then if you
haven't come to stillness yet,

352
00:19:05,720 --> 00:19:10,800
go ahead and make your way
there now so that we can have

353
00:19:10,800 --> 00:19:15,869
just a couple moments of
exquisite stillness together.

354
00:19:20,480 --> 00:19:22,160
Relax the tongue in your mouth.

355
00:19:22,160 --> 00:19:26,175
Relax the shoulders,
the feet, the ankles.

356
00:19:27,640 --> 00:19:30,236
Relax your jaw.

357
00:19:36,440 --> 00:19:40,706
Just a moment more to simply be.

358
00:19:50,280 --> 00:19:53,760
Just notice how you feel.

359
00:19:53,760 --> 00:19:56,610
As you're ready, 
we'll start to rock the head

360
00:19:56,610 --> 00:19:59,760
very slowly, ear to ear,

361
00:19:59,760 --> 00:20:03,228
nice little massage 
back of the head.

362
00:20:04,400 --> 00:20:07,520
And allow this movement
to inspire some movement

363
00:20:07,520 --> 00:20:12,560
in the arms, wrists, fingers.

364
00:20:12,560 --> 00:20:17,560
Allow that movement to
inspire some gestures with

365
00:20:17,560 --> 00:20:21,064
the toes, movement of the ankles,

366
00:20:22,440 --> 00:20:24,800
the legs.

367
00:20:24,800 --> 00:20:26,440
Nice work everyone.

368
00:20:26,440 --> 00:20:30,489
Slowly bring the palms together,
thumbs up to the third eye.

369
00:20:32,680 --> 00:20:34,560
I look forward to
seeing you tomorrow,

370
00:20:34,560 --> 00:20:36,240
but the hardest
part is showing up,

371
00:20:36,240 --> 00:20:38,130
so thank you so 
much for being here

372
00:20:38,130 --> 00:20:40,160
and exploring
and staying curious.

373
00:20:40,160 --> 00:20:44,440
I look forward to doing
it again with you tomorrow.

374
00:20:44,440 --> 00:20:46,500
Inhale in deeply.

375
00:20:47,880 --> 00:20:50,533
Exhale completely.

376
00:20:52,000 --> 00:20:53,235
Namaste.

377
00:20:53,898 --> 00:20:57,674
(upbeat rhythmic music)