- Hi everyone.

Welcome back to Flow,
your 30 Day Yoga Journey.

It's Day 7.

Can you believe it?

And on Day 7,

we're gonna hone in on
synchronizing the breath with

the movement and the
movement with the breath.

Let's get started.

(light rhythmic music)

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

Come on down to the ground.

You might sit up on
a blanket or a block.

You might even move the

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

really feel your
sits bones on the ground.

And we have begun.

Take a moment to
just notice how you feel.

Maybe a little breath of

gratitude here for
making it to the mat.

I know it's not easy.

But the hard part is done.

I'm so glad you're here.

Just take a couple
moments to drop in,

find length in the spine,

gentle lift in your heart.

Letting go of the day thus far.

And perhaps, you give 
yourself permission here

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

Just place it on the top
shelf for the duration of

this practice and
we'll pick it up later.

Start to gently
deepen your breath.

And if you like,
you can play today with

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

And starting to
breathe with an audible sound.

If this is new for you,

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

Like so, you can
even give that a try.

But then we recreate that
sound by sealing the lips,

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

providing us an
anchor for the mind,

enhancing the 
soundtrack of our breath here

on the mat.

In traditional yoga we call
this pranayama Ujjayi breath.

Just creating this
ocean-like sound on the inhale.

And on the exhalation.

And, of course,
not to be that gal,

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

but for now,

just play with
whatever's coming up,

finding a little audible sound.

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

Alright, shall we?

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

breath with the movement and
the movement with the breath.

So chances are you've
already been doing this,

but we're gonna
really focus on it today.

Spread the fingertips wide,
like starfish,

walk the knees
underneath the hip points

and let the
breath fuel the movement.

Try to be disciplined about

that today as we focus
on the synchronization.

So inhale, drop the belly, 
open the heart.

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

Sync up with your breath.

Should feel good.

Move nice and slow.

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

Slight bend in the elbows.

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

left fingertips forward
with that Ujjayi breath.

And then exhale,

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

We've been here before,
nice long neck.

Good, inhale, reach and extend.

Exhale, round everything in,
knee to nose.

Repeat that pattern twice more.

Inhale, extend.

Exhale, contract.

Neck stays long.

Inhale, extend.

Exhale, round everything in.

Arch the back.

Inhale, extend.

Remember on this one,
spine stays nice and long.

Inhale, extend.

Rounding through.

Beautiful.

Release and switch.

Here we go.

Reach the right fingertips
forward, left toes back.

Once you've established
your strong foundation,

inhale,
reach, reach, reach.

And exhale, bending the knee,
bending the elbow,

neck stays long.

Inhale, extend.

Exhale, knee to nose.

Navel draws up.

Inhale, extend.

Exhale, bend.

Neck stays long.

Inhale, extend, move slow.

Exhale, round it in.

Last round, inhale.

Exhale.

Inhale.

Exhale.

And release.

Awesome work.

Walk the hands forward,
curl the toes under.

Come up to a Plank.

Inhale in here, exhale to stay.

Inhale to look forward,
shift forward.

Exhale, lower all the
way to your belly.

Palms come off the mat here,
tuck the chin,

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

And then follow that exhale,

audible exhale
as you come down.

Repeat twice more, inhale.

Rise up,
syncing with the breath.

Exhale, cascade it down.

Now press into
the tops of the feet.

Press into the pubic bone.

Last one, inhale with
your breath, rise up.

And exhale, soften and release.

Awesome, press to all fours.

Curl the toes under,
walk the hands back and

we'll come into our
little Froggy squat.

Check it out.

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

Benji, quite picturesque

in the window sill.

You can't write this stuff,

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

he just loves to play
with the architecture.

Well done, quite the artiste.

Okay, here we go.

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

Take your time,
feet nice and wide,

toes pointing forward,

relax the weight
of the head over,

bend your knees.

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

Listen to your body.

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

Maybe clasping the elbows.

Maybe a gentle nodding
of the head yes.

Shaking the head no.

Maybe it's something else.

Maybe you've been carrying a

little anxiety or a
little worry about something.

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

letting it slip off the back,

off the shoulders,

back into the earth
so that when you rise up,

you feel a little bit lighter,

little more at ease.

Feel your foot to earth
connection, Baddha Bandha,

all four corners
of the feet ground.

If the arms are in the bind,

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

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

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

So almost as if we're trying to

tear the yoga mat
right down the middle.

The legs are strong.

You can feel the quads engaged.

The kneecaps lift
just a little bit.

And without looking down,

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

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

But just notice.

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

we're finding
this lift in the chest,

we're gonna take the shoulders

all the way up through
the ears and then exhale,

take them back,
around and down.

Repeat, inhale,
squeeze and lift.

Exhale, back and
down with the shoulders.

Last one with the
sound of your breath.

Nice, now let's keep this

conversation going
with the breath, so inhale.

With your inhale,

that breath fuels the
reaching of the arms up,

navel draws in.

Exhale, wiggle the fingertips,

that fuels the
Forward Fold motion down.

Good, bend the knees,

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

walk the hands all
the way out to your Plank,

take a deep breath in.

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

Downward Facing Dog.

Three cycles of audible
breath here to stretch it out.

Bend one knee,
then the other,

shift the hips
from left to right.

Feel that lengthening through

the side body but also
this lengthening and elongating

through the front and
the back side as well.

Nice.

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

Press into both palms
evenly and slowly inhale.

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

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

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

and sliding that foot
up an imaginary wall.

Beautiful.

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

Hug your low ribs
in to engage your abs.

You notice how that
changed my voice there?

Powerful.

Not me, but my muscles.

Okay, here we go.

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

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

Breathe.

Back knee stays lifted.

Pull the right hip crease back,
and then bend.

Straighten the front leg,
and then bend.

Straighten and bend.

From here, high lunge.

Inhale, strong legs as we

reach the fingertips
forward, up and back.

Front knee stays bent.

You can take a second to bend

that back knee and get your
center right underneath you.

And then we're gonna repeat.

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

And then bend.

Straighten, inhale, and bend.

Straighten.

And bend,
sink a little bit deeper,

lift the chest,

maybe carve a line
with your nose, look up.

And then slowly
release everything down.

Plant the palms,
step the right toes back,

inhale in.

Follow that audible breath.

As you exhale,

belly to Cobra or
Chaturanga to Upward Facing Dog.

Inhale to lift the chest,

lengthen through
the crown of the head.

Exhale to soften and release.

Curl the toes under.

Press up to Plank or all fours,
your choice.

Take a deep breath in here,

and then exhale to
your Downward Facing Dog.

Breathe in.

Breathe out.

Alright, anchor
through the right heel.

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

So you're really
reaching out and extending.

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

I won't keep you here too long.

Hug the low ribs in,
engage the abs.

And then slow and steady,
step it forward.

Nice and easy,
lift that back knee.

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

Exhale, bend.

Inhale, straighten.

Exhale, bend.

Inhale, straighten.

Exhale, bend.

Now we're gonna squeeze the
inner thighs to the midline.

Find that connection to center.

And inhale, sweep the
fingertips forward, up and back.

Fully embodying
the posture here.

Building it from the ground up,
drawing the navel in and up.

Here we go.

Inhale,
straighten that front leg.

Move slow, exhale, bend.

Inhale, straighten.

Exhale, bend.

Relax the shoulders,
inhale, straighten.

Exhale, bend.

Now squeeze the inner
thighs to the midline.

Lift up from the pelvic floor,

lift your chest and
maybe send your gaze up.

Good, and then slowly release.

Bring it all the way down.

Plant the palms,

step the left toes back,

and we take a little flow here.

Inhale, shift forward.

Belly to Cobra, or
Chaturanga to Upward Facing Dog.

Meeting spot is
Downward Facing Dog.

In Downward Dog,

we're gonna
slowly bend the knees,

walk the hands all
the way back to the toes,

so Forward Fold at
the back edge of your mat.

Bring the left fingertips
to the center of your mat,

or you can use your block here.

Bring the earth up
to you a little bit.

And then as if you were
pulling a bow and arrow,

you're gonna bring your right
fingertips to your left wrist,

straighten through 
your right leg.

So pull your
right hip crease up,

bend your left knee and pull
that bow and arrow all the way

up across the chest 
and up to the sky.

Peek at me if you need to.

Lengthen the crown of the head,

spiral your
heart towards the sky.

Breathe.

Inhale in.

Exhale, take it
right back down

the way you came,
and we'll switch.

The left hip crease pulls up

this time to
straighten that leg,

bend the right knee,

and we pull that bow and arrow
all the way up across the chest.

We lengthen through the crown,
following our breath.

Spiraling the heart all the
way up towards the heavens.

And then on an exhale,
taking it all the way back down.

Beautiful.

Inhale, halfway lift, 
your version.

Just a little reset.

Exhale to soften and bow.

Ground through the feet,
spread the fingertips.

Inhale, reach for the sky. 
All the way up you go.

Exhale, palms come together
and down at your heart space.

Breathe in.

Breathe out.

Reconnect to
that audible breath.

Breathe in.

Breathe out.

On your next inhale,
reach for the sky.

Breathe in.

Breathe out, Forward Fold.

Nice.

Inhale, slowly walk it to Plank.

Stay for the exhale,
draw your abs up.

Stay here, inhale,
lengthen through the crown.

Exhale, stay here,
reach through the heels.

You can always lower to
the knees if you need to,

working on the
same action points.

Last time, inhale in.

Lift up through
the shoulder blades.

And exhale, stay here.

Nice, and then
slowly lower to the knees.

Cross the ankles and
come through to cross-legged.

On your next breath then

you're gonna send the fingertips
out left to right, like so.

We'll do this slowly first and

then we'll do the
pattern together.

So inhale, we come so that the

wrists are in line
with the shoulders.

Shoulders are down and relaxed.

Exhale, keep the heart lifted.

Lift, lift, lift as you bring

your palms together, 
Anjuli Mudra.

Then chin to chest,

a little throat chakra
lock here as you reach behind.

Bring the palms
together behind the neck.

Nice stretch here.

And then inhale, we roll up 
from the base of the spine

all the way up
through the crown of the head,

reaching the
fingertips all the way up.

And then we exhale,
press some hot air,

slowly, slowly, slowly down.

And then we're back to one.

Let's do it. This is how we're
closing our practice today.

So we really wanna think about,

the movement is only
happening because of the breath.

Think of it as
the fuel, the gas.

So the length of the breath

really is the
extension of the movement.

And it can get a little tricky,
but it can also feel really

nice when you feel
things start to sync up.

Let's give it a try.

I'll guide the way.
Here we go.

Lift the chest, lift through
the crown, and begin.

Inhale, send the
fingertips out, left to right.

Nice slow breath.

Exhale, hands
together at the heart.

Chin to chest,

you retain the breath
here as you reach behind.

Then inhale,
belly draws up, we reach.

Exhale, press.

Inhale, halfway.

Exhale, palms together.

Chin to chest,
reach behind, inhale.

Exhale, press.

I'll guide one more round
and then leave you to it.

Inhale, halfway.

Exhale, palms together.

Chin to chest, reach behind.

Inhale, rise up.

Exhale, float it down.

Now let your breath
fuel these gestures,

see what happens.

Wherever you are,
do one more round.

We'll meet you in Sukhasana.

Nice, easy cross-legged seat.

You can allow the hands to rest
gently on the body somewhere.

And just notice how you feel.

Just remember when
you're learning something new,

give yourself grace.

Let it be motivating.

Great reason to
come back to the mat.

Try again.

Just notice how you're feeling,

what thoughts are
coming across your mind.

Great work today.

As you step off the mat,
you can start to notice when

you sync up with your
breath in your daily life and

when it could be
beneficial to sync up

with your breath
a little bit more,

with a little more
awareness in your daily life.

Let's bring the palms together
right up to the third eye.

Take one final breath in,
sit up nice and tall.

And one last breath together
as we bow the head, the heart.

And say, tah-tah for now.

See you tomorrow.

Namaste.

(upbeat rhythmic music)