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- Hi everyone.

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Welcome back to Flow,
your 30 Day Yoga Journey.

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You are in the right place
at the right time because it is

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Day 8 and on Day 8
we take a load off.

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So if you have a blanket or

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a pillow you'd like to
bring to this practice,

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go ahead and grab it.
If not, no worries.

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We're gonna relax
a little bit today,

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stretch things out and get
ready for week 2 the proper way.

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So hop into something extra
comfy and let's get started.

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(light rhythmic music)

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Alrighty, let's begin 
on the ground.

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This is a floor practice,
so it's gonna be nice and yummy.

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If you brought a
blanket or two to the class,

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you can use it in
any way you like.

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I like to put one down
just to kind of tell my brain,

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okay, today we really
are practicing rest.

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And this is important for me

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to be able to know
what my flow feels like

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and to access that, right?

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So it's not always checking

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the boxes and moving and
grooving in a fast pace.

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Today we're gonna slow it down.

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I also made a
little pillow for myself.

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You can do what we're doing
or you can do your own thing.

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Also you can access this

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constructive rest
without these props.

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Alright, so we are
gonna end on our back.

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So let's start seated here,

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just dropping in to our breath,
(laughs at Benji)

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lengthening through the crown.

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And then bring your left hand
to the center of your chest,

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your heart center, and then 
place your right hand on top.

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Tuck your chin slightly,

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lengthen through
the back of the neck.

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Take the deepest
breath you've taken all day.

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In.

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And as you exhale,

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just feel the warmth
of your own touch here.

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Feel the shoulders relax,
the skin of the face soften.

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And maybe,
if you're open to it,

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if it feels safe and 
all right, you can

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just allow for a
little tenderness for yourself,

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toward yourself.

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Whatever that means to you.

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Try a little tenderness.

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Inhale in deeply.

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Exhale, completely.

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Bat the eyelashes open.

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Just gonna send the fingertips
gently all the way up and out,

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all the way up to the sky.

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And then exhale,
float them down

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and allow the fingertips to be,

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sorry, to come behind,
I already got relaxed here,

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to come behind you so
we're opening up to the chest.

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And it's soft and it's easy.

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It's inhale, reach and lift.

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And it's exhale,
maybe wiggle the fingertips and

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bring the
wrists behind the hips.

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One more time, inhale, reach.

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And exhale, release.

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This time, keep the fingertips
behind your hips here.

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Keep the chest lifted,
and we're just gonna drop the

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chin to the chest and
hold it here with the sternum.

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Breathe deep.

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And then slow and steady.

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Initiating from the nose,

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You're gonna start to draw
circles one way, breathing.

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And then the other way,
reverse the circle.

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Nice, and then allow your

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left ear to rest over
your left shoulder.

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Bring your right
palm to your left knee.

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And if you like,

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bring your left palm to
gently rest on your right ear.

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Relax the shoulders,

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soften the skin of
the face and breathe easy.

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If this is much too much,

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you can take the right hand,

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bring it back
down to the earth,

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or the right thigh.

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Now, last bit here,

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slowly lift the chin up
towards the sky just a bit,

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and then release,

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And we'll take it
to the other side.

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Left hand comes
to the right knee,

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right ear over right shoulder,

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right hand gently
placed on the left ear.

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Again, if you're
feeling uncomfortable,

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unsafe pull in your trap,
just release that left arm.

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Lift your heart. Notice if 
you've collapsed in the spine.

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It happens all the time.

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And then let's take
the chin up just a bit.

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Breathe in,
sync up with your breath,

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and then exhale,
release everything.

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Alrighty, we're gonna
come onto our backs here.

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I'm gonna hold off
on using my pillow,

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and I encourage you to do

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the same just while
we do this floor work.

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But, have it close by.

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Alright, coming
down to our backs.

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As you're ready, extend 
the legs out long and inhale,

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reach the arms all
the way up and overhead.

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Exhale, cross your
right arm over your left.

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Give yourself a big hug here.

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Flex the feet as if you
were standing in Mountain Pose.

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Inhale in, breathe into
all four sides of the torso.

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And exhale out.

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Inhale, reach the arms up.

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Exhale, cross your
left arm over the right.

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And close your eyes here.

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Feel your own embrace,
whatever that means to you.

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As you breathe in,
nice wide lateral breath.

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Feel, feeling, yes,

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more feeling all four
sides of the torso expand.

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Hmm, and then release.

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Palms are gonna press
down gently at our sides.

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We're gonna bend the left knee,

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then the right.

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Prepare for Bridge Posture,

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Setu Bandhasana.

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Press into the palms,
press into the feet.

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Toes are pointing forward.

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Relax your shoulders down,
tuck your chin,

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and when you're ready,

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slowly begin to peel
up from the tailbone.

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Inching through the low back,

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then the mid-back,

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and the upper back, breathe.

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Pause at the top,
take a breath in.

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Then on your exhale
soften through the collarbone,

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sternum.

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Make your way slowly down.

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Until the tailbone
releases and then we'll repeat,

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we're gonna do that
twice more in your own time.

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And then after you're done,

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you'll send the right
toes up towards the ceiling.

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And you can keep a nice

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generous bend in that
right knee if you need to.

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Everyone can keep
a nice slight bend.

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And then we'll interlace

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the fingertips and
bring them behind the thigh,

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behind the shin.

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If you have a
strap or a dish towel,

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you can use that here as a
little extension of your arms.

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And if you do a lot of
flexibility and mobility work

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and you want to start
grabbing towards that ankle.

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That's available to you.

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Go right ahead.

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Breathe deep.

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Sending some love into the
belly of that right hamstring.

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Let's actually 
take this right thumb

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and bring it to the
top of the right hip crease.

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Pull that right hip crease down.

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Then slowly slide your
left leg out and breathe.

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Shoulders stay relaxed.

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Soften the skin of the forehead.

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Relax through the neck.

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Lovely.

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Now bend your left knee
again and let's cross the right

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ankle over the
top of the left thigh.

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Take a second to pull that

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right hip crease down 
and we want to best,

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best we can try to keep these

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hips and this pelvis
level as we lift the legs up.

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And then we really
get into that hip socket.

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So you can even look at
your hips just notice how

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they're moving
and they can torque

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here in this stretch and
then find what feels good,

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maybe interlacing the fingertips
behind the left thigh.

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You can close your
eyes here and breathe.

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Now keep the
right ankle where it is.

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Just lower the left
foot to the ground.

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Then slide your
right leg over your left

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as if you were
sitting at a desk or something

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like that and then send
your legs over to the left.

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Arms are gonna go up kind of
like a ballerina, why not,

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overhead as you turn to
relax on your right ear.

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Now breathe into
your sweet belly.

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Really relax your shoulders.

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So for some this practice
is just gonna be delicious,

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just the best.

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And for others this
will be really challenging.

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So if you're finding 
this pace and this

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style challenging,

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anchor in the
sound of your breath.

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Reside in the
role of the observer.

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Think about the vocabulary
that we've established together

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thus far and just 
continue to notice

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where your thoughts go,

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what your patterns are

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when things get a
little uncomfortable.

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Can we use the tools that we're
learning here together to stay

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with it and stay
focused ultimately.

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Okay, let's slowly release, 
nice and slow.

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Come back to knees bent.

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Soles of the feet on the mat.

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When you're ready,

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we're gonna slowly send
that left foot up high.

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Benji, let me tell you, Benji
is stealin' the show today.

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Alright, interlacing the
fingertips behind the thigh,

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the calf, 
finding your stretch here.

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Notice how this
side could be different,

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feel different,
the sensation,

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pulling that left hip
crease down with the left thumb.

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Hmmm.

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Stay with it, breathe.

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Find that wave of the inhale.

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Softening with your exhale.

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Maybe you extend the right leg.

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Your body will tell you
if that's no good for you.

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(chuckles) So just stay curious,

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give it a try,
and adjust as needed.

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You gotta bring the breath,
keep breathing.

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Here we go, we're gonna
slowly bend the right knee,

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cross the left
ankle over the right,

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find your figure four.

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Maybe take a peek at the hips,

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notice that they
are center or not.

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And then hug the
knees up to the chest.

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Whenever you're ready,
continue to breathe.

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You can close your eyes.

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Trust that this
time is valuable.

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And then as you're ready,

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slowly slide
the left foot over.

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And we'll release 
into this twist here,

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sending the knees to the right

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and taking the arms
all the way up and over.

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You can clasp the fingers or

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you can take it into ballerina
arms and grab the wrist and

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relax your left ear
towards the earth.

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Breathe.

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And as you're ready,
slowly release,

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come out of the posture,
bring the feet to the mat,

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center your hips,
knees bent towards the sky.

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And then we're gonna allow
the knees to fall to the right.

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You're gonna 
take your right ankle

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and cross it over the
outer edge of your left thigh.

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Breathe deep here.

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Deep internal
rotation of the left hip.

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Inhale in.

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Exhale, switch.

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Little glute massage as
you take it to the other side.

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And then slowly release,
bring the hips back to center,

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hug the knees to the chest.

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Inhale in, exhale, slowly peel
the nose up towards the knees.

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Keep the shoulders relaxed,
elbows can bend left to right.

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Breathe.

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Then from here,

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hold on to your right
knee as you release the spine,

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extend the left leg out long.

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So we have one leg in,
one leg out.

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Breathe in.

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Breathe out.

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Slowly peel it back up,
nose to knees,

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left knee comes in.

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And then we'll
extend the right leg out,

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relax the head,
the neck, the shoulders.

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One more time, inhale in.

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Exhale, hug both knees in.

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Lift the head,
the neck, the shoulders.

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Breathe, breathe, breathe.

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And then exhale.

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00:16:21,200 --> 00:16:23,600
Slowly release,
widen the knees,

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soles of the
feet come to touch.

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And this is when you can

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bring the pillow into
the game if you like.

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Hands are gonna
rest gently on the belly.

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We allow the
thighs to get heavy here.

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We soften any
gripping in the toes.

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00:16:47,330 --> 00:16:50,130
Can close your eyes.

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00:17:02,400 --> 00:17:05,431
Nice, easy inhalations.

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00:17:06,920 --> 00:17:10,434
And easy exhalations.

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00:17:18,240 --> 00:17:21,360
And slowly bring your
fingertips to the outer edges

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00:17:21,360 --> 00:17:26,378
of your thighs and we'll
close the knees back to center.

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If you have a blanket here and
you want to end in a burrito,

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highly recommended if
you've never given in a try

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especially if
you're a grown adult.

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You grab your blanket and

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you roll up like a
little tequito or burrito.

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00:17:44,640 --> 00:17:49,459
So it could be nice to make
this moment happen for yourself.

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00:17:50,560 --> 00:17:52,680
If you're trending towards

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00:17:52,680 --> 00:17:55,983
making it happen go
ahead and make it happen now.

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00:17:57,520 --> 00:17:59,080
You know, this series kind of

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00:17:59,080 --> 00:18:02,480
picks up after this, 
so enjoy it now.

285
00:18:02,480 --> 00:18:03,800
(chuckles) Just kidding.

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00:18:03,800 --> 00:18:06,780
Love you guys so get comfy.

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00:18:09,880 --> 00:18:12,200
And we'll just 
take a minute here

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00:18:12,200 --> 00:18:17,400
more together to
practice surrender,

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00:18:17,400 --> 00:18:22,887
stillness and
this constructive rest.

290
00:18:32,280 --> 00:18:34,816
Let your breath be easy.

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00:18:36,120 --> 00:18:40,957
Give yourself permission
here to do absolutely nothing.

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00:19:03,640 --> 00:19:05,840
And just notice,
what are you feeling?

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00:19:05,840 --> 00:19:09,160
Do you feel like a
little inner smile?

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00:19:09,160 --> 00:19:11,600
You feel release?

295
00:19:11,600 --> 00:19:15,800
That tenderness
back in the picture.

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00:19:15,800 --> 00:19:20,480
Maybe you're feeling a
little fidgety or agitated.

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00:19:20,480 --> 00:19:23,575
It's all good, just notice.

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00:19:26,360 --> 00:19:30,280
Rock stars,
all of you, all of us.

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00:19:30,280 --> 00:19:34,160
Way to take some 
time today to relax, to rest

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00:19:35,810 --> 00:19:38,040
and check in.

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00:19:38,040 --> 00:19:40,640
It's all part of the flow.

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00:19:40,640 --> 00:19:42,720
Bring the palms together.

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00:19:42,720 --> 00:19:44,920
As you're ready,
draw them up to the third eye.

304
00:19:44,920 --> 00:19:48,445
Give yourself a little
massage here if that feels good.

305
00:19:49,360 --> 00:19:52,757
Breathe in, 
inhale lots of love in,

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00:19:52,757 --> 00:19:55,960
and exhale to
close today's practice.

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00:19:55,960 --> 00:19:58,640
Lots of love out.
We'll see you tomorrow.

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00:19:58,640 --> 00:20:00,474
Namaste.

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00:20:04,574 --> 00:20:08,495
(upbeat rhythmic music)