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- Hi everyone.

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Welcome back to Flow,
your 30 Day Yoga Journey.

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It's Day 7.

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Can you believe it?

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And on Day 7,

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we're gonna hone in on
synchronizing the breath with

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the movement and the
movement with the breath.

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Let's get started.

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(light rhythmic music)

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Alrighty, let's begin
in a nice comfortable seat.

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Come on down to the ground.

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You might sit up on
a blanket or a block.

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You might even move the

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fleshy part of the buttocks
old-school style so you can

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really feel your
sits bones on the ground.

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And we have begun.

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Take a moment to
just notice how you feel.

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Maybe a little breath of

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gratitude here for
making it to the mat.

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I know it's not easy.

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But the hard part is done.

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I'm so glad you're here.

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Just take a couple
moments to drop in,

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find length in the spine,

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gentle lift in your heart.

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Letting go of the day thus far.

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And perhaps, you give 
yourself permission here

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to put anything
that's on your to-do list away.

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Just place it on the top
shelf for the duration of

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this practice and
we'll pick it up later.

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Start to gently
deepen your breath.

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And if you like,
you can play today with

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bringing the tip of the tongue
to the roof of your mouth.

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And starting to
breathe with an audible sound.

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If this is new for you,

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it's a lot like fogging
up a window with your breath.

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Like so, you can
even give that a try.

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But then we recreate that
sound by sealing the lips,

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bringing the tip of the
tongue to the roof of the mouth,

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providing us an
anchor for the mind,

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enhancing the 
soundtrack of our breath here

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on the mat.

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In traditional yoga we call
this pranayama Ujjayi breath.

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Just creating this
ocean-like sound on the inhale.

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And on the exhalation.

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And, of course,
not to be that gal,

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but I do have a video on
Ujjayi if you are more curious,

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but for now,

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just play with
whatever's coming up,

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finding a little audible sound.

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We're gonna use that
throughout today's practice.

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Alright, shall we?

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Let's come forward onto all
fours and start to sync up the

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breath with the movement and
the movement with the breath.

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So chances are you've
already been doing this,

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but we're gonna
really focus on it today.

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Spread the fingertips wide,
like starfish,

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walk the knees
underneath the hip points

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and let the
breath fuel the movement.

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Try to be disciplined about

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that today as we focus
on the synchronization.

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So inhale, drop the belly, 
open the heart.

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Exhale, round the spine,
chin to chest, navel draws up.

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Sync up with your breath.

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Should feel good.

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Move nice and slow.

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And the next time you inhale,
come to Tabletop Position.

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Slight bend in the elbows.

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On the inhale, we're gonna
send the right toes out,

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left fingertips forward
with that Ujjayi breath.

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And then exhale,

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left elbow to left hip crease,
right knee to right elbow.

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We've been here before,
nice long neck.

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Good, inhale, reach and extend.

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Exhale, round everything in,
knee to nose.

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Repeat that pattern twice more.

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Inhale, extend.

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Exhale, contract.

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Neck stays long.

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Inhale, extend.

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Exhale, round everything in.

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Arch the back.

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Inhale, extend.

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Remember on this one,
spine stays nice and long.

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Inhale, extend.

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Rounding through.

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Beautiful.

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Release and switch.

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Here we go.

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Reach the right fingertips
forward, left toes back.

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Once you've established
your strong foundation,

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inhale,
reach, reach, reach.

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And exhale, bending the knee,
bending the elbow,

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neck stays long.

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Inhale, extend.

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Exhale, knee to nose.

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Navel draws up.

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Inhale, extend.

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Exhale, bend.

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Neck stays long.

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Inhale, extend, move slow.

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Exhale, round it in.

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Last round, inhale.

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Exhale.

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Inhale.

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Exhale.

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And release.

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Awesome work.

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Walk the hands forward,
curl the toes under.

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Come up to a Plank.

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Inhale in here, exhale to stay.

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Inhale to look forward,
shift forward.

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Exhale, lower all the
way to your belly.

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Palms come off the mat here,
tuck the chin,

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rolling up to a version of
Cobra here as you breathe in.

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And then follow that exhale,

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audible exhale
as you come down.

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Repeat twice more, inhale.

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Rise up,
syncing with the breath.

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Exhale, cascade it down.

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Now press into
the tops of the feet.

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Press into the pubic bone.

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Last one, inhale with
your breath, rise up.

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And exhale, soften and release.

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Awesome, press to all fours.

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Curl the toes under,
walk the hands back and

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we'll come into our
little Froggy squat.

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Check it out.

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Always pull a block
into the picture, if you like.

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Benji, quite picturesque

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in the window sill.

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You can't write this stuff,

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you guys, you can't make
this up (laughs),

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he just loves to play
with the architecture.

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Well done, quite the artiste.

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Okay, here we go.

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Drop the heels,
let's come into a Forward Fold.

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Take your time,
feet nice and wide,

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toes pointing forward,

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relax the weight
of the head over,

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bend your knees.

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Let's find some soft, easy
movement here that feels good.

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Listen to your body.

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Could be walking the fingertips
to one side then the other.

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Maybe clasping the elbows.

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Maybe a gentle nodding
of the head yes.

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Shaking the head no.

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Maybe it's something else.

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Maybe you've been carrying a

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little anxiety or a
little worry about something.

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Maybe this is an opportunity to
experiment with letting that go,

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letting it slip off the back,

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off the shoulders,

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back into the earth
so that when you rise up,

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you feel a little bit lighter,

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little more at ease.

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Feel your foot to earth
connection, Baddha Bandha,

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all four corners
of the feet ground.

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If the arms are in the bind,

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go ahead and release them and
let's bend the knees generously,

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tuck the chin into the chest
and slowly roll up to standing.

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As you rise up to Mountain Pose,
find that strong footing.

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So almost as if we're trying to

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tear the yoga mat
right down the middle.

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The legs are strong.

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You can feel the quads engaged.

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The kneecaps lift
just a little bit.

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And without looking down,

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slowly slide the feet together,
really together, arch to arch.

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If you did, look down.
That's okay.

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But just notice.

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And now we're zipped up
tight through the legs,

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we're finding
this lift in the chest,

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we're gonna take the shoulders

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all the way up through
the ears and then exhale,

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take them back,
around and down.

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Repeat, inhale,
squeeze and lift.

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Exhale, back and
down with the shoulders.

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Last one with the
sound of your breath.

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Nice, now let's keep this

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conversation going
with the breath, so inhale.

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With your inhale,

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that breath fuels the
reaching of the arms up,

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navel draws in.

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Exhale, wiggle the fingertips,

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that fuels the
Forward Fold motion down.

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Good, bend the knees,

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inhale, slowly, mindfully,
with an attention to detail,

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walk the hands all
the way out to your Plank,

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take a deep breath in.

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And then exhale,
send the hips up high and back,

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Downward Facing Dog.

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Three cycles of audible
breath here to stretch it out.

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Bend one knee,
then the other,

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shift the hips
from left to right.

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Feel that lengthening through

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the side body but also
this lengthening and elongating

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through the front and
the back side as well.

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Nice.

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And when you're ready,
anchor through the left heel.

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Press into both palms
evenly and slowly inhale.

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Imagine you're sliding
your right foot up a wall.

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So we're not just
slinging the right foot up,

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but we're starting to get a
little more into the detail

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and sliding that foot
up an imaginary wall.

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Beautiful.

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Then turn the toes down,
press into both palms evenly.

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Hug your low ribs
in to engage your abs.

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You notice how that
changed my voice there?

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Powerful.

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Not me, but my muscles.

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Okay, here we go.

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You're like,
"Adriene, stop talking."

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Send that right foot
all the way up into the lunge.

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Breathe.

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Back knee stays lifted.

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Pull the right hip crease back,
and then bend.

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Straighten the front leg,
and then bend.

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Straighten and bend.

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From here, high lunge.

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Inhale, strong legs as we

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reach the fingertips
forward, up and back.

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Front knee stays bent.

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You can take a second to bend

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that back knee and get your
center right underneath you.

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And then we're gonna repeat.

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Pull the right hip crease back,
straighten the front leg.

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And then bend.

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Straighten, inhale, and bend.

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Straighten.

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And bend,
sink a little bit deeper,

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lift the chest,

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maybe carve a line
with your nose, look up.

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And then slowly
release everything down.

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Plant the palms,
step the right toes back,

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inhale in.

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Follow that audible breath.

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As you exhale,

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belly to Cobra or
Chaturanga to Upward Facing Dog.

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Inhale to lift the chest,

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lengthen through
the crown of the head.

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Exhale to soften and release.

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Curl the toes under.

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Press up to Plank or all fours,
your choice.

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Take a deep breath in here,

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and then exhale to
your Downward Facing Dog.

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Breathe in.

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Breathe out.

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Alright, anchor
through the right heel.

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Inhale, slide that left
leg up, that imaginary wall.

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So you're really
reaching out and extending.

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Dial the left toes down,
press into both palms evenly.

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I won't keep you here too long.

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Hug the low ribs in,
engage the abs.

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And then slow and steady,
step it forward.

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Nice and easy,
lift that back knee.

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And then pull the left hip
crease back, breathe in.

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Exhale, bend.

259
00:13:36,800 --> 00:13:39,200
Inhale, straighten.

260
00:13:39,200 --> 00:13:41,360
Exhale, bend.

261
00:13:41,360 --> 00:13:43,360
Inhale, straighten.

262
00:13:43,360 --> 00:13:44,440
Exhale, bend.

263
00:13:44,440 --> 00:13:47,000
Now we're gonna squeeze the
inner thighs to the midline.

264
00:13:47,000 --> 00:13:48,400
Find that connection to center.

265
00:13:48,400 --> 00:13:52,120
And inhale, sweep the
fingertips forward, up and back.

266
00:13:52,120 --> 00:13:55,040
Fully embodying
the posture here.

267
00:13:55,040 --> 00:13:58,400
Building it from the ground up,
drawing the navel in and up.

268
00:13:58,400 --> 00:13:59,560
Here we go.

269
00:13:59,560 --> 00:14:01,720
Inhale,
straighten that front leg.

270
00:14:01,720 --> 00:14:05,200
Move slow, exhale, bend.

271
00:14:05,200 --> 00:14:07,800
Inhale, straighten.

272
00:14:07,800 --> 00:14:09,880
Exhale, bend.

273
00:14:09,880 --> 00:14:13,080
Relax the shoulders,
inhale, straighten.

274
00:14:13,080 --> 00:14:14,480
Exhale, bend.

275
00:14:14,480 --> 00:14:17,040
Now squeeze the inner
thighs to the midline.

276
00:14:17,040 --> 00:14:18,400
Lift up from the pelvic floor,

277
00:14:18,400 --> 00:14:21,840
lift your chest and
maybe send your gaze up.

278
00:14:21,840 --> 00:14:23,320
Good, and then slowly release.

279
00:14:23,320 --> 00:14:24,560
Bring it all the way down.

280
00:14:24,560 --> 00:14:25,880
Plant the palms,

281
00:14:25,880 --> 00:14:27,680
step the left toes back,

282
00:14:27,680 --> 00:14:29,160
and we take a little flow here.

283
00:14:29,160 --> 00:14:30,720
Inhale, shift forward.

284
00:14:30,720 --> 00:14:35,120
Belly to Cobra, or
Chaturanga to Upward Facing Dog.

285
00:14:35,120 --> 00:14:39,696
Meeting spot is
Downward Facing Dog.

286
00:14:51,280 --> 00:14:52,720
In Downward Dog,

287
00:14:52,720 --> 00:14:54,280
we're gonna
slowly bend the knees,

288
00:14:54,280 --> 00:14:56,600
walk the hands all
the way back to the toes,

289
00:14:56,600 --> 00:15:00,600
so Forward Fold at
the back edge of your mat.

290
00:15:00,600 --> 00:15:03,520
Bring the left fingertips
to the center of your mat,

291
00:15:03,520 --> 00:15:05,160
or you can use your block here.

292
00:15:05,160 --> 00:15:08,400
Bring the earth up
to you a little bit.

293
00:15:08,400 --> 00:15:10,480
And then as if you were
pulling a bow and arrow,

294
00:15:10,480 --> 00:15:14,120
you're gonna bring your right
fingertips to your left wrist,

295
00:15:14,120 --> 00:15:16,000
straighten through 
your right leg.

296
00:15:16,000 --> 00:15:17,400
So pull your
right hip crease up,

297
00:15:17,400 --> 00:15:20,240
bend your left knee and pull
that bow and arrow all the way

298
00:15:20,240 --> 00:15:22,640
up across the chest 
and up to the sky.

299
00:15:22,640 --> 00:15:24,440
Peek at me if you need to.

300
00:15:24,440 --> 00:15:25,920
Lengthen the crown of the head,

301
00:15:25,920 --> 00:15:29,600
spiral your
heart towards the sky.

302
00:15:29,600 --> 00:15:31,840
Breathe.

303
00:15:31,840 --> 00:15:33,240
Inhale in.

304
00:15:33,240 --> 00:15:34,880
Exhale, take it
right back down

305
00:15:34,880 --> 00:15:37,884
the way you came,
and we'll switch.

306
00:15:37,884 --> 00:15:39,400
The left hip crease pulls up

307
00:15:39,400 --> 00:15:40,880
this time to
straighten that leg,

308
00:15:40,880 --> 00:15:41,840
bend the right knee,

309
00:15:41,840 --> 00:15:47,280
and we pull that bow and arrow
all the way up across the chest.

310
00:15:47,280 --> 00:15:52,163
We lengthen through the crown,
following our breath.

311
00:15:54,600 --> 00:15:58,640
Spiraling the heart all the
way up towards the heavens.

312
00:15:58,640 --> 00:16:02,469
And then on an exhale,
taking it all the way back down.

313
00:16:04,680 --> 00:16:06,760
Beautiful.

314
00:16:06,760 --> 00:16:08,960
Inhale, halfway lift, 
your version.

315
00:16:08,960 --> 00:16:10,800
Just a little reset.

316
00:16:10,800 --> 00:16:13,140
Exhale to soften and bow.

317
00:16:14,200 --> 00:16:16,280
Ground through the feet,
spread the fingertips.

318
00:16:16,280 --> 00:16:20,480
Inhale, reach for the sky. 
All the way up you go.

319
00:16:20,480 --> 00:16:25,440
Exhale, palms come together
and down at your heart space.

320
00:16:25,440 --> 00:16:27,279
Breathe in.

321
00:16:28,760 --> 00:16:30,579
Breathe out.

322
00:16:31,920 --> 00:16:33,720
Reconnect to
that audible breath.

323
00:16:33,720 --> 00:16:35,346
Breathe in.

324
00:16:36,880 --> 00:16:38,307
Breathe out.

325
00:16:39,640 --> 00:16:41,680
On your next inhale,
reach for the sky.

326
00:16:41,680 --> 00:16:43,352
Breathe in.

327
00:16:44,880 --> 00:16:47,372
Breathe out, Forward Fold.

328
00:16:48,600 --> 00:16:49,480
Nice.

329
00:16:49,480 --> 00:16:53,040
Inhale, slowly walk it to Plank.

330
00:16:53,040 --> 00:16:56,840
Stay for the exhale,
draw your abs up.

331
00:16:56,840 --> 00:16:59,956
Stay here, inhale,
lengthen through the crown.

332
00:17:01,400 --> 00:17:04,640
Exhale, stay here,
reach through the heels.

333
00:17:04,640 --> 00:17:06,160
You can always lower to
the knees if you need to,

334
00:17:06,160 --> 00:17:08,640
working on the
same action points.

335
00:17:08,640 --> 00:17:10,640
Last time, inhale in.

336
00:17:10,640 --> 00:17:14,200
Lift up through
the shoulder blades.

337
00:17:14,200 --> 00:17:17,440
And exhale, stay here.

338
00:17:17,440 --> 00:17:20,120
Nice, and then
slowly lower to the knees.

339
00:17:20,120 --> 00:17:24,228
Cross the ankles and
come through to cross-legged.

340
00:17:28,600 --> 00:17:29,640
On your next breath then

341
00:17:29,640 --> 00:17:32,920
you're gonna send the fingertips
out left to right, like so.

342
00:17:32,920 --> 00:17:34,240
We'll do this slowly first and

343
00:17:34,240 --> 00:17:36,200
then we'll do the
pattern together.

344
00:17:36,200 --> 00:17:38,760
So inhale, we come so that the

345
00:17:38,760 --> 00:17:40,320
wrists are in line
with the shoulders.

346
00:17:40,320 --> 00:17:42,480
Shoulders are down and relaxed.

347
00:17:42,480 --> 00:17:44,040
Exhale, keep the heart lifted.

348
00:17:44,040 --> 00:17:45,120
Lift, lift, lift as you bring

349
00:17:45,120 --> 00:17:48,560
your palms together, 
Anjuli Mudra.

350
00:17:48,560 --> 00:17:49,760
Then chin to chest,

351
00:17:49,760 --> 00:17:54,800
a little throat chakra
lock here as you reach behind.

352
00:17:54,800 --> 00:17:57,520
Bring the palms
together behind the neck.

353
00:17:57,520 --> 00:17:59,080
Nice stretch here.

354
00:17:59,080 --> 00:18:02,220
And then inhale, we roll up 
from the base of the spine

355
00:18:02,220 --> 00:18:04,880
all the way up
through the crown of the head,

356
00:18:04,880 --> 00:18:07,920
reaching the
fingertips all the way up.

357
00:18:07,920 --> 00:18:10,360
And then we exhale,
press some hot air,

358
00:18:10,360 --> 00:18:13,240
slowly, slowly, slowly down.

359
00:18:13,240 --> 00:18:16,915
And then we're back to one.

360
00:18:17,800 --> 00:18:20,560
Let's do it. This is how we're
closing our practice today.

361
00:18:20,560 --> 00:18:23,240
So we really wanna think about,

362
00:18:23,240 --> 00:18:26,040
the movement is only
happening because of the breath.

363
00:18:26,040 --> 00:18:27,920
Think of it as
the fuel, the gas.

364
00:18:27,920 --> 00:18:29,480
So the length of the breath

365
00:18:29,480 --> 00:18:32,440
really is the
extension of the movement.

366
00:18:32,440 --> 00:18:34,880
And it can get a little tricky,
but it can also feel really

367
00:18:34,880 --> 00:18:37,240
nice when you feel
things start to sync up.

368
00:18:37,240 --> 00:18:39,160
Let's give it a try.

369
00:18:39,160 --> 00:18:41,040
I'll guide the way.
Here we go.

370
00:18:41,040 --> 00:18:45,000
Lift the chest, lift through
the crown, and begin.

371
00:18:45,000 --> 00:18:48,280
Inhale, send the
fingertips out, left to right.

372
00:18:48,280 --> 00:18:50,720
Nice slow breath.

373
00:18:50,720 --> 00:18:53,918
Exhale, hands
together at the heart.

374
00:18:56,080 --> 00:18:56,920
Chin to chest,

375
00:18:56,920 --> 00:18:59,920
you retain the breath
here as you reach behind.

376
00:18:59,920 --> 00:19:03,543
Then inhale,
belly draws up, we reach.

377
00:19:04,760 --> 00:19:07,527
Exhale, press.

378
00:19:10,440 --> 00:19:12,766
Inhale, halfway.

379
00:19:15,720 --> 00:19:18,569
Exhale, palms together.

380
00:19:21,640 --> 00:19:25,012
Chin to chest,
reach behind, inhale.

381
00:19:29,360 --> 00:19:31,634
Exhale, press.

382
00:19:34,960 --> 00:19:37,080
I'll guide one more round
and then leave you to it.

383
00:19:37,080 --> 00:19:39,537
Inhale, halfway.

384
00:19:41,490 --> 00:19:44,502
Exhale, palms together.

385
00:19:47,680 --> 00:19:49,840
Chin to chest, reach behind.

386
00:19:49,840 --> 00:19:51,988
Inhale, rise up.

387
00:19:55,040 --> 00:19:58,164
Exhale, float it down.

388
00:20:00,840 --> 00:20:03,480
Now let your breath
fuel these gestures,

389
00:20:03,480 --> 00:20:05,529
see what happens.

390
00:20:40,400 --> 00:20:43,585
Wherever you are,
do one more round.

391
00:21:00,977 --> 00:21:03,480
We'll meet you in Sukhasana.

392
00:21:03,480 --> 00:21:05,200
Nice, easy cross-legged seat.

393
00:21:05,200 --> 00:21:10,340
You can allow the hands to rest
gently on the body somewhere.

394
00:21:12,126 --> 00:21:14,726
And just notice how you feel.

395
00:21:16,280 --> 00:21:18,989
Just remember when
you're learning something new,

396
00:21:20,280 --> 00:21:22,490
give yourself grace.

397
00:21:23,280 --> 00:21:26,000
Let it be motivating.

398
00:21:26,000 --> 00:21:27,760
Great reason to
come back to the mat.

399
00:21:27,760 --> 00:21:29,794
Try again.

400
00:21:31,840 --> 00:21:34,640
Just notice how you're feeling,

401
00:21:34,640 --> 00:21:40,135
what thoughts are
coming across your mind.

402
00:21:47,440 --> 00:21:49,200
Great work today.

403
00:21:49,200 --> 00:21:52,080
As you step off the mat,
you can start to notice when

404
00:21:52,080 --> 00:21:55,080
you sync up with your
breath in your daily life and

405
00:21:55,080 --> 00:21:57,080
when it could be
beneficial to sync up

406
00:21:57,080 --> 00:21:59,520
with your breath
a little bit more,

407
00:21:59,520 --> 00:22:03,760
with a little more
awareness in your daily life.

408
00:22:03,760 --> 00:22:08,040
Let's bring the palms together
right up to the third eye.

409
00:22:08,040 --> 00:22:12,466
Take one final breath in,
sit up nice and tall.

410
00:22:14,360 --> 00:22:19,852
And one last breath together
as we bow the head, the heart.

411
00:22:21,720 --> 00:22:24,280
And say, tah-tah for now.

412
00:22:24,280 --> 00:22:26,120
See you tomorrow.

413
00:22:26,120 --> 00:22:27,943
Namaste.

414
00:22:27,943 --> 00:22:30,577
(upbeat rhythmic music)