- Hello everyone.
Welcome back to Flow,

your 30 Day Yoga Journey.

It's Day 5.

High five.
You're amazing.

Represent.

Let's get started.

(light rhythmic music)

Okie doke, 
let's begin on the ground.

Come on down to a
comfortable seat.

When you get there,
bring your left hand to

your heart center and
your right hand to your belly.

As you're ready,

start to lengthen
up through the spine,

just bringing more awareness

to this center 
channel of the body.

And if you feel comfortable,

close your eyes or soften your
gaze down gently past your nose.

Maybe find a slight
tucking of the chin here,

just a little reverent bow.

Shoulders down and back.

Feel the warmth of
your hands on your body.

We'll start to
breathe in deeply. Inhale.

And long exhale.

Two more like that.

Now on your next inhale,

we're gonna
inhale for a four count.

So inhale for four,

three,

two,

one.

After you've inhaled,
pause, hold.

Retain the breath
for a moment here.

Then we're gonna exhale for six,

five,

four,

three,

two,

one.

Hold the breath out here.

Good, and inhale for four,

three,

two,

one.
Relax the shoulders,

relax the skin of the
face as you hold the breath.

And exhale for six,

five,

four,

three,

two,

empty it out, pause.

Inhale for four,

big breath, three,

two,

one, pause,
shoulders down.

And exhale for six,

five,

four,

three,

two,

one. Hold.

One more round.

Inhale for four,

three,

two,

one. Pause.

Exhale, six,

five,

four,

three,

two, and one.
Let it go.

Release the hands to
the knees or the thighs.

You can keep the eyes closed

or the gaze soft here
and just breathe easy.

Letting your
natural breath flow.

Taking stock here,
noticing how you feel.

And as we start to
layer in some movement here,

there's opportunity to
think about how this practice,

the physical practice
and the breath practice,

offer us this opportunity
to allow the breath

and the movement to
represent our innermost self.

So I'm here
guiding and suggesting,

but you really are
making it your own.

It's more than just modifying
up or down because you have to.

It really is intentional.

Letting the movement

represent your innermost self.

This is how the 
physical practice helps us

get to know ourselves better,

understand ourselves better.

And if you're like,

"What is this lady
talking about?" Don't worry.

We're gonna keep threading
this in throughout our practice.

Just some food for thought.

Let's slowly come
forward onto all fours.

We're gonna start
with some hip circles.

So spread the
fingertips really wide.

Walk the knees
underneath the hips

and then shift your
weight to your left side.

Full left side to
lift your right knee up.

Pause here, flex your foot.

Now we've shifted
the weight to the left.

We're gonna bring
it back now to center.

So press into your right palm

as much as you're
pressing into your left palm.

Yes, and then 
once you have that,

we'll take this
right knee for a little ride.

(laughs)

The things we say in practice,

and we're gonna draw
some circles with the knees.

So you might be tempted to
kind of hold the breath here.

Come back to that long,
smooth breathing,

the elongated inhale.

The elongated exhale.

We're working some low abs here.

Nice and slow, and then 
take it the other direction,

if you haven't already.

Stirring with that right knee.

Waking up that right glute.

Lovely, then release, and
we'll switch to the other side.

We're gonna take our
time here to start though.

So this is gonna help
us later on in the journey.

We're gonna lift the left knee

and shift all the
way to the right side.

Flex your left foot, now 
bring it back to the midline.

And that's when your low abs
are gonna need to turn on here.

So we're pressing
into both palms evenly.

And then once you feel
like you have a sense of that,

hug the low ribs up to your
back and then start to stir,

breathe.

Try to soften through 
the skin of the face.

And reverse your circle.

Bring the abs into the mix.

Left hamstring,

the obliques, glute.

And then release,
bring it on down.

Walk the hands forward,

then you're gonna
slowly come onto your belly.

Drag the hands in
line with your waist.

Squeeze the
elbows to the side body.

Press into the tops of the feet.

Press into the pubic bone,

and inhale,
rise up, Cobra.

Exhale, soften and release.

Stay here though,
forehead kisses the mat.

And on an inhale,
we rise up again.

Nice, exhale, release.

Now walk the hands forward,

more in line
with the shoulders.

Inhale, rise up.

Exhale, release.

Again,
press into your foundation,

protect that low back.

Nice, now we're gonna
take the hands off the mat.

Give it a try.
Inhale, we rise up.

Find the wave of the
spine with the breath.

Exhale to release one more time.

Inhale, rise up.

And exhale, soften and bow.

Beautiful. Press slowly
back up to all fours.

Widen the knees,

bring your left hand to
the middle of your mat.

Inhale, bring your right hand

to the low back as you
spiral your gaze,

your heart center towards
the right side of the room.

Pull the right shoulder back,
inhale, look up.

Exhale, slide your
right arm through

underneath the
bridge of your left arm.

Come to a little
thread the needle posture.

Maybe left arm reaches forward.

Breathe.

And then slowly come out.

Right hand comes to center.

Left arm comes to the lower
back and we're gonna spiral

the chest open
up towards the sky.

Pull the left shoulder back,
breathe.

Lengthen through
the crown of the head.

And then on an exhale,

left arm comes underneath
the bridge of the right arm.

And we find this
twist on the other side,

breathing into the belly.

And then slowly rise back up,

come back to Tabletop Position.

So walk the knees back
underneath the hip points.

We're gonna lift the
right knee up this time.

We're gonna find that centering
of our weight distribution.

And we're gonna 
take the right knee

all the way out to a hydrant,

breathe deep here.

And then bring it back in.

Good, inhale in.

Exhale, lift, hydrant.

Inhale, bring it back in.

Exhale, lift, hydrant.

And then slowly,
bring it back in,

and we're gonna slowly,

you can use your
hands to help you too,

walk that right foot
all the way into our lunge.

So now our back knee's lowered,

front knee's bent
over front ankle,

and we're in
this nice low lunge.

If you're craving a little more,

maybe, walk that left
knee back just a bit.

Excellent, here we go.

Sweeping the arms 
forward, up and back.

Press into all four corners 
of that front foot firmly.

Inhale,
lift the heart, reach up.

Exhale, slow and steady,
bring it back down,

fingertips kiss the mat.

We're gonna do two more.

Inhale, reach it all the way up.

Squeeze the inner thighs,
lift from the pelvic floor.

And exhale, come back down,
fingertips kiss the mat.

Do the last one with
the sound of your breath.

Beautiful.

Pull the right hip crease back,

flex your right toes 
towards your face.

And then slowly roll through.

We're gonna come back
to all fours nice and easy.

Find your alignment.

Wrists underneath the shoulders,

knees directly
underneath the hips.

And then we'll
lift the left knee,

again, pressing into
both palms evenly.

When you're already
opening up to that hydrant,

squeeze and lift.

And then lower.

Open, squeeze and lift.

And then lower.

One more time.

Squeeze and lift.

And then draw it in and
all the way up to your lunge.

Take a second to
get settled here.

Maybe walk the right
knee back just a bit.

Press into all four
corners of the left foot.

Squeeze the inner
thighs to the midline.

Lift up from the pelvic floor

and we'll reach the
fingertips forward, up and back.

Extending through
the crown of the head.

Inhale in, exhale,
take it around and down,

fingertips kiss the mat.

Twice more with the
sound of your breath.

And then slow and steady peeling
that left hip crease back,

flexing the left
toes towards the face.

Rolling through that left foot,

bring it back to your lunge,

back to all fours.

Nice.

Reset Tabletop Position.

Now we're gonna drop the
ribcage down towards the mat,

then take it to the left and
then bring it up through center.

To the right, down,

and in a circular motion you go

now really
exaggerating with the ribs,

noticing what 
happens in the tailbone

as you move through this flow.

And then reverse.

Can start to really
find what feels good here.

Think of the body
as one moving part.

So we're initiating
with the rib cage,

but really it's
one moving part.

Everything's connected.

If you find a little, you know,
sticky spot or sore spot,

you might stay
there for a moment.

Breathe.

And then bring it back to
center when you're ready.

Curl the toes under and we're
gonna walk it back to our squat.

Now this time the heels may

stay lifted or maybe we walk

our stance out a little more
and come into a more

traditional version
of Malasana, yogic squat.

Palms come together,
elbows wide.

We do not have
to hit this today.

We don't have to hit this ever.

Just checking in.

And noticing

our relationship
to all of these things.

Cool, that's it.

And then slowly
lift the heels first,

then press down into the toes,
come back to all fours.

Walk yourself to center,

and then swing the
legs to one side, any side,

and come to lie
down on your back.

When you get there,
hug the knees into the chest.

Maybe rock a
little side to side.

Then from here,
open the knees wide.

Reach your hands through to

grab either the inner arches
or the outer edges of your feet.

If you're like,
"Yeah, right, lady,"

then come maybe to the tops 
of the kneecaps, excuse me,

the front of the kneecaps
or the front of the shins.

And then see what happens 
if you kick one leg up

and then the other, Happy Baby.

Lengthen your tailbone forward.

So there's an active
lengthening of the tailbone

and this
posture that is really,

really therapeutic and lovely,

in my opinion.

Take a deep breath in.

Long breath out.

Then slowly release that,

bring the soles of
the feet to the ground,

palms come to the earth,
arms gently at your sides.

Walk the shoulder blades 
in towards each other.

Make sure your toes
are pointing forward.

Inhale in,
slow and steady,

as slow as you can go
with the tailbone initiating,

we'll start to roll
up through the spine,

coming into a Bridge.

Doesn't have to be the
highest Bridge (chuckles)

you've ever
embodied your whole life.

Make it nice and slow
and more about the process,

the journey of
massaging up the spine.

And then slowly down the spine.

And for these next two rounds,
maybe close your eyes so you

can really feel that

slow lift one 
vertebra at a time.

Whole body moving together.

One moving part.

After your third Bridge,

slowly release the spine,

soften through 
the collarbone, the chest.

We'll open the knees wide.

Slowly bring the 
left hand to the heart

and the
right hand to the belly.

Inhale in deeply.

As you exhale,
relax the weight of your body.

Find stillness.

The wisdom of the body is

just impeccable.

So what this time
does for us is it allows,

it simply allows us

to connect to that wisdom.

Again, this idea that
the movement is really an

expression of
your innermost self.

So that's why we
focus on the how.

That's why we train to reside
in the role of the observer.

And all of this takes
practice and curiosity.

So thank you once 
again for showing up here

to do just that.

Extend your right leg out long,
extend your left leg out long.

And you can bring the toes
in and out a little bit here,

a little windshield wiper.

Should feel good.

And let everything go.

Slowly bring the palms together.

Lift the thumbs
up to the third eye.

Inhale, lots of love in.

Great work today.

Exhale, lots of love out.

Namaste.

(upbeat rhythmic music)