- Hello, my darling friends.

Welcome back to Flow,
your 30 Day Yoga Journey.

It's Day 29.

Trust.

Let's get started.

(light rhythmic music)

Okie doke, let's begin 
in a comfortable seat.

Come on down to the ground.

Sit up nice and tall.

Draw the
shoulders up to the ears.

Take a deep breath
in and as you exhale,

maybe close your eyes
or soften your gaze

and allow your shoulders
and elbows to draw down

as you lift and lengthen

up through the crown.

Gently begin to
deepen your breath.

And notice what it feels like

to be alive today.

And you might be like,

"Oh darn,
feels hard, feels heavy."

And that's all right.

Thank you for sharing your

valuable time
and energy with me.

This session

is about trust.

So we'll take the vocabulary

that we've been
learning together,

put it into a dance,

but feel free to find moments

that are really
individual to you.

Trust your intuition.

And maybe today,

staying open to a connection

with something
bigger than yourself,

uniting with

something bigger 
than this moment.

And if you're like, "Well, 
that sounds kind of good,

"but I don't really
know how to do that,"

tap into your breath,
my darling friend.

Let your breath be

the song of your heart,

the song of your spirit today.

Draw the hands together.

You get to choose, thumbs to
third eye or thumbs to sternum.

Inhale in deeply,

hands at heart or
thumbs to third eye,

exhale completely.

Let's breathe together, inhale.

Exhale together.

Good, inhale together.

Exhale bat the eyelashes open

and let's come
forward onto all fours.

Inhale, drop the belly,

open the chest,
lengthen through the crown.

Exhale, round through
the spine, chin to chest.

Crown chakra points down
towards the core of the earth.

Inhale, guide it up
to the sky, the stars.

Exhale, guide it down

to the core of the earth.

Inhale, guide it up.

Exhale, guide it down.

Keep moving with the
sound of your breath.

And so you know the
gross movement here.

There's an opportunity here

to just think a little
bit outside the mat,

beyond the four
corners of the mat.

The truth is you've already
been doing this the whole time.

Sending energy way out
beyond the physical body.

Connecting to
something bigger than yourself,

whatever that means to you.

Now, just like we did
in our Day 28 practice,

start to veer off
the railroad tracks,

trust your intuition,
listen to your body,

Find What Feels Good.

Maybe you take it in circles.

Maybe you bump the
hips left to right.

Maybe it's an
Extended Child's Pose

or you come all the way
forward into a Cobra or Sphinx.

Move with your breath.

And then take whatever dance

you're starting
to cultivate here,

take it into that squat.

So you'll curl the toes under

and slowly take 
it all the way back

into your Froggy Squat.

And same thing here,
soft easy movement.

Maybe you find a sway.

Maybe the palms come up.

And let's take
the hands forward,

spread the fingertips and

think about the
center of your body.

Navel draws back
in towards the spine,

lifting up as you
shift your knees forward,

walk the toes together.

And this is it,
just rocking front to back,

gaze forward,
extension through the crown.

Lovely.

Now drop the heels,
crown of the head to the earth,

Forward Fold.

Bend your knees as much
as you need here, breathe deep.

Then slowly walk the hands

forward all the
way to your Plank,

lots of energy reaching
from the crown of your head here.

Heels reach back,
press away from your yoga mat.

You got this.
Breathe in.

Breathe out.

Breathe in.

Breathe out, 
Downward Facing Dog.

Nice.

Bend one knee
and then the other.

Find that nice
audible breath here.

And after some soft,
easy movement in Downward Dog,

when you feel satisfied,

make your way to
the top of your mat.

And when you get there,
you decide,

feet together
or hip width apart.

Just nice conscious footing,
toes pointing forward.

Take some breaths here.

Find some soft,
easy movement,

waking up the whole body.

So we're not working
in just isolated parts,

but considering the
body as one moving part.

Now ground through the feet,
find center,

bend the knees generously
and slowly roll up.

Stack up through the spine,
lift your heart

and boom, you're ready.

Think about the energy that's
running from the crown of the

head to the tip of the
tailbone and let your

Mountain Pose really
be an energetic pose,

whatever that
means for you today.

Maybe it goes beyond
the crown of the head,

beyond the soles of the feet,
beyond the fingertips.

And then bend your knees,

sweep the arms all
the way up and overhead.

Exhale, Forward Fold
all the way down.

Inhale, extend,
send the fingertips back,

airplane arms,
crown of the head forward,

pause here.

Draw the shoulder
blades together and again,

what if that energy moves

beyond the physical body and
extends out through the crown,

the feet, the tail,
the fingertips.

Does that change the way you

breathe in the posture
and the way you feel?

Inhale in here.

Exhale to release.

Nice.

Fingertips come to the mat,
step the right foot back,

lower the right knee, inhale,
sweep the arms all the way up.

Big breath, big stretch here.

Exhale, fingertips release,
pull the left hip crease back,

flex your left toes 
towards your face.

Breathe in.

Breathe out.

Keep extension through
the crown as you breathe in.

And then breathe out,
rolling through that left foot,

come back to your lunge.

Lift the right knee.

Now inhale, sweep the arms
forward, up and back again.

This time back knee lifted.

But if you want, you can
always keep it lowered, right?

We know this.

Listen to your body,
inhale, lift the head,

the heart up.

Exhale, fingertips come
all the way to the mat.

Plant the palms,

step the left toes back,
inhale in here,

feel free to lower the knees.

Exhale all the way to the belly.

Inhale for Cobra.

Exhale to soften and release.

Thank you, Benji.

Inhale to press up to
all fours or Plank, your choice.

Exhale, Downward Facing Dog.

Inhale in deeply here.

Exhale.

Inhale to look forward.

Exhale to make your way
to the top of your mat.

Thank you, buddy.

Forward Fold.

Inhale, halfway lift,
airplane arms find length,

extend through the crown.

Exhale to soften and fold.

Beautiful.
Fingertips come to the mat,

step the left foot back,

lower the left knee 
to the ground.

Front knee over front ankle,

inhale, sweep the 
arms all the way up.

Big breath, big stretch.

Exhale all the way down.

Pull the right hip crease back,

flex the right
toes towards the face.

Breathe in.

Breathe out.

Length through the
crown as you breathe in.

Breathe out,
roll through that right foot.

Lift the left knee.

Inhale, sweep the
arms up, high lunge.

Big breath, big stretch.

Exhale, bring it
all the way down.

Plant the palms, step it back.

Knees can lower
if you like here.

Inhale, shift forward.

Exhale, belly to Cobra
or Chaturanga to Up Dog.

Use an inhale
to lift your heart,

lengthen through the crown.

Exhale to soften and fold.

Press up to all fours or Plank.

Inhale.

Exhale, Downward Facing Dog.

Inhale, lift the
right leg up high.

Exhale, shift it
forward, step it all the way up.

Back knee lowered or lifted,
your choice.

Inhale, sweep the arms all
the way forward, up and back.

Breathe in.

Breathe out,
relax the shoulders.

Breathe in, maybe carve a
line with your nose, look up.

On your exhale,
slowly rain the fingertips down.

Left hand comes to the earth.

Inhale, right fingertips 
to the sky.

Squeeze your right knee in just

a bit as you pull
your right hip crease back.

So a little opposition there.

Inhale in,
lengthen through the crown.

Exhale, right hand comes
all the way down to the earth.

Step the right toes back.

Inhale in, exhale,
straight to Downward Facing Dog.

Straight to Dog.

Inhale, lift the
left leg up high.

Exhale, shift it forward,
nice and easy.

Step the left foot
into your lunge.

Sweep the arms up,
back knee lowered or lifted.

Inhale, 
big breath here, big stretch.

Exhale, relax the shoulders.

Inhale, carve a line
with the nose, look up.

Exhale, rain it down.

Right hand to the earth.

Inhale, sweep the
left fingertips up.

So we're pulling the
left hip crease back

but we're also
hugging the left knee in.

Beautiful. Inhale.

Exhale, left hand to the earth.

Step it back to Plank.

Inhale in, exhale,
Downward Facing Dog.

Nice.

Inhale in here,
bend your knees, look forward.

Exhale, make your 
way to the top.

Inhale, halfway lift,
airplane arms.

Send the fingertips back,
crown forward.

Exhale, soften and release.

Root to rise here,
bend your knees.

Inhale, spread the fingertips.

Reach for the sky.
Take up space here.

And then palms come together
and slide down into home.

Tuck the chin,
head over heart,

heart over pelvis here.

Preparing for a Tree Pose.

Shift your weight to
the left foot slowly.

And from center,
navel draws in and up.

We lift the right knee.

You got this.
Standing One-Legged Tadasana.

Of course, feel free to always

trust your support
system around you, it's there.

Then we'll open the right hip,
nice and slow.

Maybe right toes
stay on the ground.

Support system right there.

Maybe the calf.

Or maybe we 
grab that right heel

and bring it into
the inseam of the left thigh.

Find that connection,
that movement of opposing force.

It's hugging into
the midline here.

And then maybe you play,
fingertips up.

Maybe you gaze up.

Maybe you take a variation
you've never taken before.

Take a deep breath in.

Exhale, slow and steady.

Come back to that
Standing One-Legged Tadasana.

And then with so
much love and care,

you can place
the right foot down

and take it
to the other side.

And notice how
this side is different.

You might need to recruit a
support system on this side.

Trust that you know
what's right for your body today.

And trust that staying present
with your breath will help

guide you further in the
evolution of your practice.

In other words, don't give up.

Don't give up.

Find something new here.

And then we'll meet in that
Standing One-Legged Tadasana.

So even if you're a dancing,
falling tree,

let's come back to that

Standing One-Legged
Tadasana for one breath.

Inhale.

And exhale, place it down.

Big breath to reach the
fingertips all the way up.

Full body stretch.

Exhale, fold it
down all the way.

Inhale, airplane arms,
halfway lift.

Lengthen through
the crown of the head.

Exhale to soften and fold.

Bend the knees,
step or hop it back to Plank.

Inhale, shift forward,
reach through the crown.

Exhale, belly to Cobra or
Chaturanga to Upward Facing Dog.

Take a deep breath here
as you open your heart.

Exhale, Child's Pose, 
your version.

Send the hips back.

Melt the heart.

Stretch the arms forward.

Inhale, lots of love in.

Exhale, actively reach
the hip points back.

Feel that
length in the low back.

Feel that length
in the side body.

Soften the skin of the forehead.

Press into the palms,
slowly come back up.

We're gonna walk 
the knees together

and curl the toes under.

Sit back on the heels and
peek at me if you need to.

We're gonna learn
Bunny Posture here.

So we're drawing
the knees together.

We can use a block to bring
the earth up to us if we like.

But we can also
practice without.

So from Bunny Posture,
I'm gonna squeeze the legs.

I'm gonna draw energy up
from the pelvic floor all the way

up through the spine
just like we've been doing.

All the way up to
the crown of the head.

Crown of the head's gonna
come to the block or the mat.

Breathing deep here.

And then release.

Next round, 
we're gonna go back in.

But this time we might grab the

outer edges of the ankles

or outer edges of the heels.

Then from here, inhale in.

Exhale, I'm gonna lift
up just like in Cat Pose.

Inhale in, exhale,
straightening the arms,

lifting the hips and

little to no pressure on
the crown of the head,

not unlike headstands.

We'll lift the belly up,
breathe.

Give it a try.

And then slowly release.

Bunny Posture.

From here, lift the knees,
come to your Froggy Squat.

Hi, buddy.

Crow Practice.

So we're moving
from Bunny to Crow.

Let's do it.

Fingertips on the mat, inhale.

Navel draws in and up,
find that core connection.

This is a core exercise.

We're gonna lift the hips,
lift the knees as high as we

can up to the armpit chest
and just find that Drishti,

that focal point out in front.

Crown of the head is
extending forward, not down.

If the crown is down,
you're gonna do a somersault.

Maybe you lift one toe 
and then the other.

Maybe both toes lift off.

Again, crown of the head,
reaching forward,

navel drawing up just
like in Bunny Posture.

Breathing.

If you have a block,
sometimes it's nice in a little

Crow practice play to
give yourself a little perch.

Just gives you
(chuckles) a little lift.

So you can create
that fulcrum here.

Rock back and forth.

Hug those low ribs in.

Crown of the head
reaching forward.

Then after a
little bit of Crow play,

we're gonna come
back to all fours.

Shake it out, let it go.

Swing the legs
to one side, any side,

and come to lie on your back.

Hug the knees into the chest.

Give yourself a little massage
just for a breath or two.

Then extend the legs out long.

You're gonna zip
them tight together.

Point the toes and walk the 
wrists underneath the glutes.

So we're opening up
through the front body here,

pointing the toes.

Palms press actively.

So not passively but
actively into the mat.

Inhale in.

Watch me first before you do it.

Inhale in, exhale.

You're gonna press into your

forearms like Sphinx and
you're gonna lift your chest.

Crown of the head may
come to the earth, may not.

Opening up through
the throat, looking back.

We call this a
variation of Fish Pose.

Let's give it a try.

When you're ready,
point the toes.

Press actively into
the palms, elbows walk in.

We press into the forearms,
press into the elbows,

just like Sphinx Pose.

Lift the chest, crown of
the head comes to the earth.

Breathe.

And then slowly
hug those low ribs in.

Keep active in the
palms as you release.

Tuck the chin,
release the arms,

and we'll hug both knees
up slowly into the chest,

knees wide.

And then take it to Happy Baby
whenever you're ready.

Grabbing the outer edges of
the feet or the inner arches.

Kicking the soles of
the feet up towards the sky.

Lengthening the tailbone towards
the front edge of your mat.

Noticing how you feel.

And then we'll take
it into a Reclined Twist.

So allow the legs to fall
to one side, any side.

Relaxing the shoulders down.

Softening through
the skin of the face.

Relaxing the jaw.

And then rolling
it through center,

taking it to the other side.

Inhaling deeply.

Exhaling completely.

And slowly bring it
all the way back up.

Knees bent, soles of
the feet to the mat.

Center yourself on your mat.

Palms pressed down as we slowly

lift the tailbone all the way up

for one final posture,
Bridge Pose.

Close your eyes here.

Feel the connection of
your feet on the earth,

hands on the earth.

Inhale in.

Exhale, start to
soften through the sternum.

And roll down the spine.

With so much attention,

love and care.

When you're ready,
we can extend one leg out,

then the other.

Turn the palms to face up.

Snuggle the shoulder blades
underneath your heart space.

Maybe walk your feet,
your ankles out wide today.

Inhale, lots of love in.

Biggest breath
you've taken all day.

Exhale, lots of love out.

Let everything go.
A flash of surrender.

Can we practice?
Can we trust the stillness?

A total letting go.

And it's in this
shape that we

surrender.

And for me, for me,

unite with something bigger

through that surrender.

So trust the union of yoga

can be of your 
breath and your body,

your guts,
your intuition and your heart.

It can also be union of
yourself with your bigger self.

Never forget.

Love you guys.
Let's bring the palms together.

Thumbs to third eye.

Oh gosh, we have one more
day of this particular journey

together and in every
end is a new beginning.

Tomorrow will be different.

And I cannot wait to
share that experience with you.

Thank you for showing up.
Let's take a deep breath in.

And a long breath out
to close this practice.

Namaste.

(upbeat rhythmic music)