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- Hi everyone,
welcome back to Flow,

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your 30 Day Yoga Journey.

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We're so excited
that you're back here.

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It's Day 6 and

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this is traditionally
a core centric practice

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but really we're gonna 
look at it as an opportunity

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to connect to
our center in a deeper way.

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I love core work.
I know that's crazy.

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I never thought
I'd say that but I love it,

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I love guiding it
and I hope you will too.

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Do you trust me?

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Let's get started.

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(light rhythmic music)

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Alrighty, Day 6.

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Let's come on
down to the ground.

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Find a comfortable seat.

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We have a
shorter practice today,

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so we're gonna drop right in.

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Align your head over heart,
heart over pelvis,

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allow your eyelids to close or

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soften your gaze

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down gently past your nose.

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Hands rest gently,
somewhere on the body.

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Maybe part the lips here today,
soften the jaw.

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And slowly as you begin to

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slip into this present moment,

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here in practice together,

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see if you can slowly
find more length in the spine.

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So reaching up
through the crown of the head,

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lifting the sternum,

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using this time to continue to

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open your heart
and open your mind.

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And find center.

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Take a deep inhale
in through the nose.

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And exhale out through the nose.

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And as you exhale,

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think about drawing your
navel back to meet your spine.

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So you're
activating those muscles.

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And repeat. Inhale.

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Release that
contraction in the belly.

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Breathe in.

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And exhale through the nose.

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And there is a drawing in of

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the muscles of the
belly towards the spine.

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One more time.

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If you're still getting settled 
in here, totally understand.

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Let's see if we can catch
this last breath together.

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Big inhale.

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Fill the belly with air.

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And it requires some focus and

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discipline to really engage

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the muscles of the
belly as you exhale,

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contracting them
back towards the spine.

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Sweet.

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And release, breathe easy.

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Bat the eyelashes open.

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Let's take the left
palm to the earth here.

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Nice big side body stretch.

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So don't cut
yourself short here.

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Take up some space,

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reach the right
fingertips all the way out,

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up and over.

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Same thing with the left palm.
If it's really close to your body,

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see if you can
slide it out today.

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Give yourself a
little bit of space.

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Hips are heavy.

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Breathing deep here.

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Maybe spiraling the heart a
little up and a little down.

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Finding some rotation.

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Then reach it all the way up,
back through center,

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and take it to the other side.

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Hi, sweet Benji.

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Always here for practice.

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Always down.

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Exhale, come all
the way back to center.

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Beautiful.

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From here extend your
legs out long on your mat.

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Let's point the toes and

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we'll reach 
the fingertips forward.

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And this is not about
mastering this move,

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this is about
checking in with your center.

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So just doing a little
roll down here to take stock.

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I'm getting some nice
foot kisses from Benji.

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It's not bad.

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We're just going to
go really slow here.

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One vertebra at a time you
might feel the legs fly up,

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in which case you can

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enjoy that opportunity to smile,

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check in with your humility.

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And when you release the
weight of the back on the earth,

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bend the knees and
bring the hands to the belly.

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Same breath as before,

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should be a little bit easier
to find that contraction here

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now that we're lying on the
ground versus seated upright.

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So take a deep breath in,

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the biggest breath
you've taken all day.

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Fill the belly with air.

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And then exhale,

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really activate this contraction

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here by drawing the muscles of

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the low abs, in and up,
navel to the spine.

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It's active, it's fierce.

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So it's not passive, right?

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Inhale, expand. (chuckles)

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And exhale, contract.

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And you can close the eyes here

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if it feels good to kind
of feel it a little bit more,

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the sensation of the
breath expanding in the belly.

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And then try to
experience that contraction.

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Just a couple more
minutes to play here.

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I don't say this often,
but try not to be lazy as

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you're drawing
those muscles in and down,

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really activate them here.

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It'll pay off.

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And in this practice,

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this exploration of
expansion and contraction,

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there's obviously wonderful,
great metaphor.

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It's in this stance of
inevitable expansion and

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contraction that we get the
opportunity to kind of know

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who we are and find what

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center feels like for us in
the midst of that up and down,

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that rise and fall,
that expansion and contraction.

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Okay, you can let
that pranayama go.

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I want to center
myself on the mat.

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And we'll
interlace the fingertips,

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bring them behind the head.

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Just take a second here to be.

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Extend the thumbs,
massage the neck.

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I'm a big fan of core work now,

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but when I was first
introduced to core work,

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I thought of it more as like

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an aesthetic thing for my abs.

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And now I know that when 
I have core conditioning

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involved in my daily practices,

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I move easier,
I breathe better,

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and I feel like
I can move from center.

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That's not just a concept,

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it's something 
I can really experience.

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So let's have fun.
For the rest of this practice,

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we're going to play around,
experiencing our core,

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bringing some fire to
the center of the body.

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Let's giddy-up and go.
Inhale in.

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Exhale, lift the head,
the neck, the chest.

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Think about pressing your
shoulder blades down into your

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mat to lift the shoulders
and the chest up higher.

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Elbows stay wide or
at a nice wide diagonal.

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And then you're gonna draw the
belly in a bit here if you can,

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feel the low abs connect.

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Now many will feel
the heat here, the shake.

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Soften through the
skin of the forehead, breathe.

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And then maybe we lift the
right shin up parallel to

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the ceiling and then
the left shin up parallel.

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Breathe here.

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Now notice if the knees are
coming in towards the chest.

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If we wanna make that adjustment
to protect the low back here,

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go ahead and do so.

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If you're feeling pretty solid,

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start to slide those shins out

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so the knees are directly
over the hips and you'll definitely

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feel the abs turn on
a little bit more there.

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We're breathing here for three.

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You got this, lift up a
little higher for two and one.

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Take a rest,
keep the legs where they are.

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Just relax the head and
the neck, the shoulders down.

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Inhale, exhale, 
contraction in the belly,

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just like we did in 
the warmup as we lift up.

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So it really comes from the
center right out of the gate.

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When we work in this way,
we can do a lot less reps,

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focusing on the quality
and the control of the movement

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versus the quantity.

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This time, we're gonna take the

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left armpit chest over to
the top of the right thigh.

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So rather than
thinking elbow to knee,

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think left shoulder or
left armpit chest to the left,

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excuse me,
to the right thigh.

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Now keep the head lifted as you

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slide through center and
then take it to the other side.

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Right armpit chest

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to the top of the left thigh.

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Now keep the crown of the head

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extended as you come
through center and repeat.

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Inhale, come through center.

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Exhale, lift.

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Inhale through center.

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Exhale.

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Inhale, center.

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Exhale to the left.

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Now, notice your pelvis here.

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Can we keep the
pelvis and the hips steady?

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So they're not
lifting and shifting.

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That's the ticket.

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And even it out.

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Come back to center and rest.

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You can release the feet to 
the earth, hands to the earth.

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Just take a breath,
take a break.

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And we'll go again.
Interlace the fingertips,

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bring them behind
the head, the neck.

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Inhale in, exhale from center

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so that sharp contraction
brings the navel down,

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presses the low
ribs into the mat,

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and we lift up from there.

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Beautiful, lift the shins.

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One leg at a time.

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Maybe lift a little bit higher,
neck is nice and long.

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And we're gonna repeat.
We're gonna send the

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left shoulder to the
top of the right thigh,

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and then come through center.

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Exhale, right shoulder to
the top of the left thigh.

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And keep it lifted.

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In fact, you can reinforce that
lift as you come through center.

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To the right.

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Inhale.

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Exhale to the left.

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Now, stay here.
We're gonna add on.

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Inhale through center,
exhale to the right.

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You're gonna extend your
left leg, point the toes.

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Good, inhale to center.

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Exhale to the left,

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extend the right leg,
point the toes.

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Inhale to center.

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Exhale, extend, twist.

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Inhale, keep it lifted.

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Exhale.

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Inhale.

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Exhale.

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Inhale, exhale.

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Inhale to center.

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And exhale to rest everything.

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You can bring the
hands to the belly.

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Maybe give your belly,
your abs a little love,

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a little loving touch here.

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So if this work is new to you,

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be kind to yourself.

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Be patient.

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If you've been
practicing for a while,

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or actually even the
lucky beginner's mind,

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really use your breath to
enhance the connection with

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the muscles of
your abdominal wall.

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So focus on the exhale
(exaggerated exhale)

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in a big way.

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We're gonna do one more round.
Here we go.

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Interlace the fingertips.

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Inhale in deeply.

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Exhale, navel draws down.

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Press into the low ribs.

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So that bottom rib presses into

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the ground and that's
how we find this lift up.

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Good, lift the right shin,
lift the left shin,

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inhale, 
lift the chest a little higher.

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You're doing great,
exhale, here we go.

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Left shoulder to the
top of the right thigh.

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Keep the hip center.

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Slowly come 
back through, inhale.

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Exhale to the left.

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Inhale to center,
exhale to the right.

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Maybe you add the leg extension.

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Inhale to center.

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Exhale to the left.
Keep it slow.

259
00:13:07,400 --> 00:13:09,200
Inhale to center.

260
00:13:09,200 --> 00:13:11,016
Sharp, exhale.

261
00:13:12,320 --> 00:13:14,560
Inhale.

262
00:13:14,560 --> 00:13:16,120
Exhale.

263
00:13:16,120 --> 00:13:18,097
Keep it going.

264
00:13:30,280 --> 00:13:32,962
One more time on each side.

265
00:13:37,000 --> 00:13:39,280
And release.

266
00:13:39,280 --> 00:13:40,680
Hug the knees into the chest.

267
00:13:40,680 --> 00:13:42,960
Take a second here,
rock a little side to side and

268
00:13:42,960 --> 00:13:48,120
walk the shoulder blades
underneath your heart center.

269
00:13:48,120 --> 00:13:50,280
Good, then when you're ready,
press the palms into the earth.

270
00:13:50,280 --> 00:13:52,440
You're gonna send the
legs up towards the sky.

271
00:13:52,440 --> 00:13:55,760
Knees can stay as bent as
they need to here as you desire,

272
00:13:55,760 --> 00:13:56,800
as you like.

273
00:13:56,800 --> 00:13:59,480
And we're gonna slowly
lower the left leg down,

274
00:13:59,480 --> 00:14:01,800
Point the toes.

275
00:14:01,800 --> 00:14:04,920
Keep the shoulders relaxed
and then bring it back up,

276
00:14:04,920 --> 00:14:07,377
slowly lower
the right leg down.

277
00:14:08,840 --> 00:14:11,520
Inhale, feet together.

278
00:14:11,520 --> 00:14:15,200
Continue, exhale, lower.

279
00:14:15,200 --> 00:14:17,440
Inhale, lift.

280
00:14:17,440 --> 00:14:20,520
Exhale, lower, nice and slow.

281
00:14:20,520 --> 00:14:21,440
Inhale, lift.

282
00:14:21,440 --> 00:14:23,680
When you get to legs together,

283
00:14:23,680 --> 00:14:24,800
see if you can give it a little

284
00:14:24,800 --> 00:14:29,440
squeeze before
you lower your leg.

285
00:14:29,440 --> 00:14:31,640
Stay here with the
palms pressing on the earth.

286
00:14:31,640 --> 00:14:33,080
If you need a
little more support,

287
00:14:33,080 --> 00:14:36,526
walk the palms
underneath your hips.

288
00:14:38,040 --> 00:14:40,840
And if you want a
little more fire,

289
00:14:40,840 --> 00:14:43,480
you can keep this going,
interlace the fingertips,

290
00:14:43,480 --> 00:14:45,780
bring them behind the head.

291
00:14:52,720 --> 00:14:54,409
Find your breath.

292
00:14:55,520 --> 00:14:58,200
You're here for three.

293
00:14:58,200 --> 00:15:00,951
Press those low ribs down.

294
00:15:02,360 --> 00:15:05,000
And one release.

295
00:15:05,000 --> 00:15:06,080
Nice.

296
00:15:06,080 --> 00:15:08,800
Hug the knees into the chest,
release the feet to the mat.

297
00:15:08,800 --> 00:15:11,320
Take a deep breath in.

298
00:15:11,320 --> 00:15:14,080
And a long breath out.

299
00:15:14,080 --> 00:15:15,769
Deep breath in.

300
00:15:17,160 --> 00:15:19,440
And long breath out.

301
00:15:19,440 --> 00:15:21,880
One more round.
Interlace the fingertips.

302
00:15:21,880 --> 00:15:23,640
Lift the head,
the neck, the shoulders,

303
00:15:23,640 --> 00:15:25,360
or press the palms into the mat

304
00:15:25,360 --> 00:15:27,440
or walk them
underneath the hips.

305
00:15:27,440 --> 00:15:29,680
legs go up,
squeeze them together.

306
00:15:29,680 --> 00:15:32,960
And this time we're gonna
move a little bit faster.

307
00:15:32,960 --> 00:15:37,080
And you might even start to

308
00:15:37,080 --> 00:15:39,960
feel a little brushing of the legs,

309
00:15:39,960 --> 00:15:43,665
the inner thighs,
the inseams of the legs here.

310
00:15:44,840 --> 00:15:48,360
Coming into scissors 
for 15 seconds. You got this.

311
00:15:48,360 --> 00:15:50,840
Moving a little bit
faster than before.

312
00:15:50,840 --> 00:15:52,400
One leg, then the other.

313
00:15:52,400 --> 00:15:54,960
Protect that low back by

314
00:15:54,960 --> 00:15:58,600
hugging the low
bottom rib down to the mat,

315
00:15:58,600 --> 00:16:00,880
lifting the chest
a little bit more.

316
00:16:00,880 --> 00:16:03,360
You're here for five,

317
00:16:03,360 --> 00:16:05,280
four. You got it.

318
00:16:05,280 --> 00:16:07,240
Stick with it, three.

319
00:16:07,240 --> 00:16:09,640
Stick with it, two.
You got this.

320
00:16:09,640 --> 00:16:13,400
And one, release everything.

321
00:16:13,400 --> 00:16:15,240
You did it.

322
00:16:15,240 --> 00:16:16,600
Hug the knees into the chest.

323
00:16:16,600 --> 00:16:18,980
Rock a little side to side.

324
00:16:21,320 --> 00:16:22,680
Drop the feet to the mat.

325
00:16:22,680 --> 00:16:24,480
Hands come to the earth.

326
00:16:24,480 --> 00:16:27,080
Snuggle the shoulder blades
underneath the heart once again.

327
00:16:27,080 --> 00:16:29,680
Inhale, slowly begin to peel up.

328
00:16:29,680 --> 00:16:33,800
Starting at the tailbone,
moving up through the spine,

329
00:16:33,800 --> 00:16:37,360
you don't have to get
to the highest high point.

330
00:16:37,360 --> 00:16:42,040
Just get all the way
up to the cervical spine.

331
00:16:42,040 --> 00:16:43,740
Take a deep breath in.

332
00:16:43,740 --> 00:16:46,440
And on an exhale soften
through the collarbone,

333
00:16:46,440 --> 00:16:47,730
soften through the sternum

334
00:16:47,730 --> 00:16:52,520
and start to 
slowly roll it down.

335
00:16:52,520 --> 00:16:56,120
Finding that
articulation in the spine.

336
00:16:56,120 --> 00:16:58,120
Lovely, bring the
knees up to the chest.

337
00:16:58,120 --> 00:17:00,880
You can take
the arms to cactus arms

338
00:17:00,880 --> 00:17:05,840
or football goal post arms
as we say it down here in Texas

339
00:17:05,840 --> 00:17:09,440
and then allow the knees to
fall to one side, any side.

340
00:17:09,440 --> 00:17:11,280
You're done for the day.

341
00:17:11,280 --> 00:17:14,560
Breathe into your belly.
(chuckles)

342
00:17:14,560 --> 00:17:19,120
Well you're maybe not done
for the day but you're done here

343
00:17:19,120 --> 00:17:23,470
and I hope you have a
beautiful rest of the day.

344
00:17:25,360 --> 00:17:29,464
Take a nice deep,
I love you breath in

345
00:17:30,554 --> 00:17:31,680
and out.

346
00:17:31,680 --> 00:17:33,380
We'll slowly bring it 
back through center and

347
00:17:33,380 --> 00:17:35,935
take it to the other side.

348
00:17:39,730 --> 00:17:44,289
Again, never underestimate 
the power of this time

349
00:17:44,289 --> 00:17:47,866
that you've taken 
for yourself to connect

350
00:17:48,910 --> 00:17:53,240
to cultivate a conversation

351
00:17:53,240 --> 00:17:58,095
consciously between
the mind and your body.

352
00:18:02,720 --> 00:18:04,560
Take a deep breath in.

353
00:18:04,560 --> 00:18:06,480
Exhale, bring it back to center.

354
00:18:06,480 --> 00:18:09,200
Let's walk the feet
as wide as the mat.

355
00:18:09,200 --> 00:18:12,000
Allow the knees to rest inward

356
00:18:12,000 --> 00:18:15,040
towards each other so you
totally relax the lower body.

357
00:18:15,040 --> 00:18:17,480
Bring the hands to the belly.

358
00:18:17,480 --> 00:18:20,881
Let's take one final
breath in here together.

359
00:18:22,780 --> 00:18:25,456
And out together.

360
00:18:27,720 --> 00:18:32,440
Palms come together,
thumbs to the third eye.

361
00:18:32,440 --> 00:18:34,640
And we whisper,

362
00:18:34,640 --> 00:18:35,972
Namaste.

363
00:18:35,972 --> 00:18:39,974
(upbeat rhythmic music)