- Howdy everyone,
welcome to Flow,

your 30 Day Yoga Journey.

It's Day 4.

Let's move.

(light rhythmic music)

Alright, 
let's begin on the ground.

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

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

Of course, 
take your time getting there.

Hi sweet, Benji.

Really?

Really sharing
the mat with me today?

Tabletop Position, pardon me.

As you're ready,
drop the belly,

open the chest,
take a deep breath in.

Pause here.

Stay for a couple breaths.

You can wag the tail
a little left to right.

Start to feel your hands
really connect to the earth,

the tops of the feet.

And then on an exhale,

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

Just dropping in,

letting your attention land

here on the mat for the
duration of this practice.

And then letting it
flow with the breath.

Inhale, drop the belly, 
look forward.

Exhale, round the spine,
chin to chest.

Inhale, drop the belly, 
look forward.

Exhale, round the spine, 
chin to chest.

One last time with your breath.

Now curl the toes under,
send the hips back,

but keep the
palms where they are.

Inhale, find extension
through the crown of the head.

Tuck the chin slightly.

Exhale, stay here,

try to press 
into your pinky toes.

Peek it me if you need to here.

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

You're pressing
back with your hips,

pinky toes reaching
towards the mat

and crown of the
head is extending out.

Take one more breath here.

Ooh, waking up the feet.

Beautiful, then come
forward back to all fours.

Press into the
tops of the feet now.

You're gonna turn your fingers

out towards the left
and right side of your mat.

Then we're gonna take
small circles one way.

And then the other.

Take your time.

Feel it out.

And then maybe you stop here or

maybe we keep turning the
fingertips towards the body.

And take our circles again here.

Stretching through the hands,

the wrists, the forearms.

And reversing your
circle if you haven't already.

And then releasing.

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

We send it back, Child's Pose.

Deep breath in,
close your eyes as you exhale,

land here now in
this present moment.

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

Feel the inflation
as you breathe in,

this expansion in the rib cage.

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

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

You can feel the
torso rise and fall.

And then see if you can
exaggerate it a little more

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

And this could
be really, really,

really small,
more energetic,

or it can start to

manifest in a

physical gesture, just play.

Press back up to all fours.

Walk the hands all the way back,

curl the toes under,

and here we are in
our little froggy squat.

Take a deep breath in.

Exhale, lift the hips up high,

Standing Forward Fold at
the back edge of the mat.

Bend your knees here.

Let's take a couple 
cycles of breath here

to find some
movement that feels good.

Keep it nice and slow.

You can walk the
fingertips to the right.

Walk them to the left.

Maybe you interlace the
fingers behind the calves.

Clasp opposite elbow.

Just take a 
couple breaths here

to find what feels good.

Return to a deep breath.

Shake the weight of the head a

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

And when you're ready,

let's slowly draw
energy up through the feet,

begin to roll up,
bend the knees.

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

deep breath in, 
big breath, big stretch

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

Slowly walk the hands out to a

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

And we'll breathe here,

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

wall here by
drawing a navel up and in.

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

Good, inhale in here.

Exhale, Downward Facing Dog.

Pedal it out.

Get really long
in the side body.

Lift up through the hip creases.

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

And just a couple moments here

to see if you can
find a little wave,

a little movement in the spine.

Let your breath inspire it.

Maybe bend your
knees if that feels good.

And after a couple of waves,

drop the heels, inhale in.

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

nice and slow.

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

really together,
and then bend your knees

so your belly comes
to the tops of your thighs.

Inhale in here.

Exhale, slow and steady,
roll up to Mountain.

Stand up nice and tall,

find a gentle
lift in the heart,

We're gonna swim the fingertips

around to interlace
behind the back here.

You can bring the palms together

or just square off
through the wrist.

Again, lift up
through the heart space,

lengthen through
the crown of the head.

Inhale in.

Exhale, bend the knees.

Send the heart, chest forward.

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

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

Take a deep breath.

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

Inhale, halfway lift,
find a nice long spine.

Exhale, soften and bow.

Step the right foot back,

step the left foot 
back to Plank.

Inhale in, exhale,

knees, chest, chin, lower.

Inhale, lift up to Cobra.

Exhale to soften and release.

Inhale to press up
to Plank or all fours.

Exhale, Downward Facing Dog.

Inhale, lift the
right leg up high.

Exhale, step it
forward into your lunge.

Pull the right hip crease back.

Inhale, exhale,
bend the right knee.

Inhale, pull the
right hip crease back.

Exhale, bend the right knee.

Inhale, pull the
right hip crease back.

Exhale, bend the right knee.

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

up and back into high lunge.
You got this.

Bend the back 
knee just a little bit

to get your 
center underneath you.

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

You got this.

Inhale, lift the chest, 
maybe look up.

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

Keep that back knee lifted,

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

Remember, think about
how you move here.

Trace a line all the
way up towards the sky.

Think about
aligning your shoulders.

Think about lengthening
the crown of the head

and reaching the left heel back.

Inhale in,
wiggle the right fingertips.

Exhale, slowly bring it
back down to your lunge.

Inhale to step it back.

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

we inhale,
swim the heart up.

Exhale, soften it back down.

Inhale to press up to Plank.

Exhale to Downward Facing Dog.

Inhale, lift the
left leg up high.

Exhale, slowly shift it
forward into your lunge.

Inhale, pull the 
left hip crease back,

straighten that leg.

Exhale, bend.

Front knee over front ankle.

Inhale, pull the
left hip crease back.

Exhale, bend.

Inhale, pull the
left hip crease back.

Exhale, bend.

Squeeze the 
inner thighs to the midline.

Slowly come up
to your high lunge.

Sweep the fingertips
forward, up and back.

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

so you might have 
to bend your back knee

to scoop
that pelvis underneath.

You inhale,
lift the heart, breathe deep.

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

Exhale, release it
all the way back down.

Right hand comes to the earth.

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

the left fingertips all
the way up for our twist.

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

Inhale,
wiggle the left fingertips.

Exhale, slowly bring it
back down to your lunge.

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

Inhale in here.
Exhale, belly to Cobra,

knees, chest and chin,

or Chaturanga to
Upward Facing Dog.

Find your flow,
inhale to lift the heart.

Take your time, exhale,

make your way to
Downward Facing Dog.

Inhale in deeply
through the nose.

And exhale this time
out through the mouth.

Again, inhale in
deeply through the nose.

And exhale out
through the mouth.

Now bend the knees,
inhale, look forward,

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

Inhale, halfway lift.

Exhale, soften and fold.

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

Exhale,
release the fingertips down,

interlace them behind your back.

This time, 
opposite thumb on top.

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

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

Draw the 
shoulder blades together,

lift the chest.

And on your next breath in,

carve a line
with the nose, look up.

On your breath out,
bend your knees generously,

belly comes to the
tops of the thighs

and knuckles go all
the way up towards the sky.

Deep breath in here,

as my friend
Marnie likes to say,

"Resist the
slingshot effect here,"

so slow and with control,
release the bind.

Fingertips come
down and we inhale,

halfway lift, your version.

Exhale, soften and fold.

Step the right foot back.

Step the left foot back.

Inhale in.

Exhale, lower to
your belly or Chaturanga.

Inhale, rise up,
Cobra or Upward Facing Dog.

And exhale to release.

Meeting spot is Downward Dog.

Breathe in.

Breathe out.

Breathe in, maybe a
little wave in the spine.

And breathe out.

On your next inhale,
lift the left leg up high.

Exhale,
shift it forward, knee to nose.

Inhale, kick it up.

Slow and steady,
exhale, left knee to left elbow.

Inhale, kick it up.

Exhale, cross it over,
left knee to right elbow.

Inhale, kick it up.

And exhale, step it
all the way forward.

Lovely, pivot on the back foot.

Nice and slow we rise up strong.

Strong foundation here,
Warrior II.

Stacking the spine.

Really reaching
the fingertips out.

Back toes are turned in.

Engage the right inner thigh,
breathe in.

Then sink deep
into that front leg.

So keep that knee
deeply bent as you reach

the left fingertips up and over.

We're building strength
here from the ground up.

Hug those low ribs in,
Peaceful Warrior.

Nice, and then take up space as

you cartwheel all the
way back down to your lunge.

Right into your twist,
we're moving, inhale,

left fingertips
reach up towards the sky,

lengthen through
the crown of the head.

And exhale, bring it all
the way back down, beautiful.

Step the left toes back,
inhale in.

Exhale,
slowly lower to your belly.

Inhale, rise up,
Cobra or Upward Facing Dog.

And exhale, release,
Downward Facing Dog.

Take a deep breath in.

And a long breath out.

Deep breath in.

And slow descend of the
knees down to the earth.

Cross the ankles and
come through to a seat.

Sit up nice and tall here.

Head over heart,
heart over pelvis.

We're gonna bring the fingertips

to your shoulders here,
elbows wide.

Inhale in, exhale,
rotate to the right.

Inhale to center,
exhale, rotate to the left.

Now you're
gonna keep this going,

but find a rhythm
that works great for you.

Slowly picking up speed.

Sending your gaze down
gently past your nose here.

Drawing your focus inward.

Again, maybe the pace of
this movement starts to pick up.

Everyone, see if you can
connect to those low abs here.

Transverse, drawing that low

belly up out of
your pelvis here.

Maybe picking up with
speed for 10 more seconds.

Then release.

And slow and steady we're gonna

walk the hands out
past the right knee.

Relax the weight of the head.

Inhale in deeply.

Exhale, walk it through
center, pause, breathe.

Reach the arms forward.

Inhale in, exhale,
walk it past the left knee.

Breathing into the stretch.

And then roll it up.

Switch the cross of your ankles
and take it right back out

past that left knee
as you breathe deeply,

soften the skin
of the forehead.

Stay in the moment if you can,

focus on the
sound of your breath

as you walk it through center.

And then walk it
out past the right knee,

the right edge of your mat.

And then roll it
up through the spine.

Nice. Send the legs out long.

Inhale, reach for the sky.

Think up and over as you come
into your seated Forward Fold.

Relax the weight of
the head over, breathe.

And draw your chin to your chest
and slowly begin to roll it up.

Press into your hands,

shift your hips to
the middle of your mat,

then extend the legs out long,
point your toes,

and slowly from here,

maybe take the
fingertips forward.

We're gonna roll down the spine,
just checking in.

If we've been practicing
with each other for a while,

we've probably done
this transition before,

and your legs may fly up,
and that's a beautiful moment

to practice humility (chuckles)

and eventually 
we'll come here to rest

in relaxation.

Take a moment
here to scan your body.

You can close the eyes.

If you're craving a hug of
the knees or a gentle twist,

go ahead and do that now.

Otherwise we're going to move

into stillness.

Take some final 
deep breaths here

and notice how
the breath moves you.

And then if you
haven't come to stillness yet,

go ahead and make your way
there now so that we can have

just a couple moments of
exquisite stillness together.

Relax the tongue in your mouth.

Relax the shoulders,
the feet, the ankles.

Relax your jaw.

Just a moment more to simply be.

Just notice how you feel.

As you're ready, 
we'll start to rock the head

very slowly, ear to ear,

nice little massage 
back of the head.

And allow this movement
to inspire some movement

in the arms, wrists, fingers.

Allow that movement to
inspire some gestures with

the toes, movement of the ankles,

the legs.

Nice work everyone.

Slowly bring the palms together,
thumbs up to the third eye.

I look forward to
seeing you tomorrow,

but the hardest
part is showing up,

so thank you so 
much for being here

and exploring
and staying curious.

I look forward to doing
it again with you tomorrow.

Inhale in deeply.

Exhale completely.

Namaste.

(upbeat rhythmic music)