WEBVTT 00:00:00.024 --> 00:00:01.240 - Hello, my sweet friends. 00:00:01.240 --> 00:00:04.200 Welcome back to Flow, your 30 Day Yoga Journey. 00:00:04.200 --> 00:00:08.480 It's Day 11, a magical day where we take 00:00:08.480 --> 00:00:12.000 just a short sweet amount of time for the soul. 00:00:12.000 --> 00:00:13.759 Let's get started. 00:00:17.119 --> 00:00:22.062 (light rhythmic music) 00:00:34.750 --> 00:00:38.880 Alrighty, let's begin an Extended Child's Pose. 00:00:38.880 --> 00:00:42.480 Knees wide, hips back, heart melting towards the earth. 00:00:42.480 --> 00:00:45.160 If Extended Child's Pose is not your jam, 00:00:45.160 --> 00:00:48.080 go ahead and start on your back with the knees bent, 00:00:48.080 --> 00:00:50.984 feet as wide as your yoga mat. 00:00:52.240 --> 00:00:54.982 Let's all get into a 00:00:56.482 --> 00:01:01.946 posture that we can begin to tune in with. 00:01:04.960 --> 00:01:08.120 And right away, a flash of surrender, 00:01:08.120 --> 00:01:12.560 letting go of the day thus far. 00:01:12.560 --> 00:01:16.880 Politely putting your to-do lists, your tasks on hold. 00:01:16.880 --> 00:01:19.950 Just allowing yourself to slowly 00:01:21.095 --> 00:01:24.600 land here in the present moment. 00:01:24.600 --> 00:01:27.474 Easier said than done, I know. 00:01:31.320 --> 00:01:33.977 Take a deep breath in. 00:01:36.440 --> 00:01:38.617 And exhale. 00:01:40.560 --> 00:01:45.320 Inhale in nice and slow, smooth. 00:01:47.640 --> 00:01:49.822 And exhale. 00:01:51.280 --> 00:01:55.440 And one more time listening to the sound of your breath. 00:01:55.440 --> 00:02:00.240 Think of your breath as the sound of your soul, 00:02:00.240 --> 00:02:03.706 your heart's song here if you will. 00:02:07.400 --> 00:02:09.240 And then let that go. 00:02:09.240 --> 00:02:11.480 Rise up. 00:02:11.480 --> 00:02:14.880 Keep the legs where they are in Extended Child's Pose. 00:02:14.880 --> 00:02:16.800 We're just gonna find Cat-Cow here. 00:02:16.800 --> 00:02:18.720 If you are on your back, 00:02:18.720 --> 00:02:21.000 you can slowly make your way here now. 00:02:21.000 --> 00:02:23.709 We're inhaling to drop the belly here. 00:02:24.960 --> 00:02:28.692 And exhaling to round the spine with the knees wide. 00:02:29.960 --> 00:02:33.249 Inhale, drop the belly, look forward. 00:02:34.160 --> 00:02:38.000 Exhale, round the spine, keep the knees wide. 00:02:39.120 --> 00:02:41.520 Now keep it going. 00:02:41.520 --> 00:02:43.200 And listen to the sound of your breath. 00:02:43.200 --> 00:02:46.600 And again, just a little invitation to go deeper. 00:02:46.600 --> 00:02:48.720 We're not breathing because Adriene, 00:02:48.720 --> 00:02:52.000 the yoga teacher, told us to breathe a certain way, 00:02:52.000 --> 00:02:54.720 but we're ultimately practicing 00:02:54.720 --> 00:02:59.200 bringing more consciousness to the breath, 00:02:59.200 --> 00:03:01.314 to the present moment. 00:03:02.880 --> 00:03:05.400 Now we're gonna take this in a circular motion. 00:03:05.400 --> 00:03:09.400 So you inhale, you find that extension through the spine. 00:03:09.400 --> 00:03:10.760 Belly drops. 00:03:10.760 --> 00:03:15.280 Exhale, take the shoulders and the hips to the right. 00:03:15.280 --> 00:03:18.800 And then send it back through that Extended Child's Pose, 00:03:18.800 --> 00:03:22.640 then over to the left, and we repeat. 00:03:22.640 --> 00:03:26.600 So you're moving in a stirring motion. 00:03:26.600 --> 00:03:30.120 But then the interesting 00:03:30.120 --> 00:03:33.360 challenge is finding that Cat-Cow here. 00:03:33.360 --> 00:03:36.720 So just playing a couple rounds. 00:03:36.720 --> 00:03:38.560 Inhaling to come forward, 00:03:38.560 --> 00:03:41.540 exhale, finding a version of Cat 00:03:41.540 --> 00:03:44.507 as you come through to the back. 00:03:46.600 --> 00:03:50.720 Really syncing up with the sound of your breath and 00:03:50.720 --> 00:03:53.760 letting this short session 00:03:53.760 --> 00:03:57.320 really be a balm for the soul. 00:03:57.320 --> 00:04:00.560 Just be open to that. 00:04:00.560 --> 00:04:05.320 Let's reverse the circle, waking up the shoulders, 00:04:05.320 --> 00:04:09.532 checking in with the hips, the side body. 00:04:11.320 --> 00:04:13.960 Maybe you do a couple rounds where you think about 00:04:13.960 --> 00:04:17.613 initiating the movement from your ribcage. 00:04:24.520 --> 00:04:26.880 And then release, come all the way up, 00:04:26.880 --> 00:04:30.160 walk the knees underneath the hips. 00:04:30.160 --> 00:04:32.880 And we'll swing the legs to one side, any side, 00:04:32.880 --> 00:04:35.560 and come through to Cobbler's Pose. 00:04:35.560 --> 00:04:39.800 Feel free to sit up on a block or a blanket here or a towel. 00:04:39.800 --> 00:04:43.360 Soles of the feet come together. 00:04:43.360 --> 00:04:47.760 And we're gonna take the thumbs right to the arches of the feet. 00:04:47.760 --> 00:04:49.550 And for this, it's okay if the shoulders 00:04:49.550 --> 00:04:51.280 round forward naturally. 00:04:51.280 --> 00:04:52.960 We don't need to be rigid. 00:04:52.960 --> 00:04:57.763 We're pausing to give ourselves a foot massage. 00:04:58.920 --> 00:05:00.200 So breathe. 00:05:00.200 --> 00:05:01.960 You can soften your gaze here. 00:05:01.960 --> 00:05:05.320 Just find a little reverent bow of the head. 00:05:05.320 --> 00:05:07.241 And start to press into the arches of the feet 00:05:07.241 --> 00:05:09.385 with your thumbs. 00:05:11.240 --> 00:05:14.347 And just notice where your thoughts go here. 00:05:15.880 --> 00:05:19.889 Notice how your heart is feeling today. 00:05:24.280 --> 00:05:27.920 And thank you for letting me share this time with you. 00:05:27.920 --> 00:05:29.200 It's an honor and a pleasure. 00:05:29.200 --> 00:05:32.310 Now start to massage up through 00:05:32.310 --> 00:05:34.320 the ball joint of the big toe 00:05:34.320 --> 00:05:37.476 and the ball joint of the pinky toe. 00:05:40.560 --> 00:05:44.480 And then the toes, you can give them a squeeze. 00:05:44.480 --> 00:05:47.040 The tops of the feet, 00:05:47.040 --> 00:05:50.144 the heels, the ankles. 00:06:00.040 --> 00:06:02.760 Then bring the hands to the ankles here. 00:06:02.760 --> 00:06:04.560 Now we'll loop the shoulders forward, 00:06:04.560 --> 00:06:08.600 up and back and start to find a lift in the front body. 00:06:08.600 --> 00:06:13.040 Close your eyes here or soften your gaze. 00:06:13.040 --> 00:06:14.920 And imagine your heart center, 00:06:14.920 --> 00:06:17.760 your sternum, the chest, is 00:06:17.760 --> 00:06:20.600 floating up higher, 00:06:20.600 --> 00:06:24.000 all the way up towards the sky. 00:06:24.000 --> 00:06:28.120 And try to maintain that lift, that float. 00:06:28.120 --> 00:06:30.537 As you breathe here, 00:06:31.843 --> 00:06:36.360 imagine the tops of the thighs heavy, 00:06:36.360 --> 00:06:39.217 crown of the head light. 00:06:42.200 --> 00:06:43.760 Inhale in, exhale, 00:06:43.760 --> 00:06:48.240 try to keep this length as you shift your weight forward, 00:06:48.240 --> 00:06:50.880 sorry, shift your weight in the torso forward. 00:06:50.880 --> 00:06:52.120 Keep the crown of the head 00:06:52.120 --> 00:06:55.004 extended here for a breath or two. 00:06:58.640 --> 00:06:59.760 And then you can allow the 00:06:59.760 --> 00:07:02.240 weight of the head to round over. 00:07:02.240 --> 00:07:05.680 The spine can round, shoulders come forward, 00:07:05.680 --> 00:07:07.378 breathe in. 00:07:08.480 --> 00:07:10.158 Breathe out. 00:07:11.400 --> 00:07:12.881 Breathe in. 00:07:13.840 --> 00:07:15.844 And breathe out. 00:07:17.560 --> 00:07:19.280 Tuck the chin. 00:07:19.280 --> 00:07:21.280 Draw energy up from the pelvic floor, 00:07:21.280 --> 00:07:24.520 that root chakra, and slowly rise up, 00:07:24.520 --> 00:07:25.960 stacking the spine. 00:07:25.960 --> 00:07:28.320 We're gonna extend the right leg out long, 00:07:28.320 --> 00:07:29.840 just the right leg. 00:07:29.840 --> 00:07:32.640 Left heel stays in towards the center of the body. 00:07:32.640 --> 00:07:35.040 We're gonna shift our weight towards the right toes. 00:07:35.040 --> 00:07:36.320 Inhale, reach the arms up. 00:07:36.320 --> 00:07:39.440 Think about scooping the belly up as you lift, 00:07:39.440 --> 00:07:40.720 lift, lift, and reach. 00:07:40.720 --> 00:07:42.240 And then take it over, 00:07:42.240 --> 00:07:46.470 draping the belly over that right leg. 00:07:47.960 --> 00:07:50.800 Maybe bending the knee a little bit here if we need, 00:07:50.800 --> 00:07:52.972 flexing the right foot. 00:07:54.400 --> 00:07:58.240 And then rounding that forehead towards the knee. 00:07:58.240 --> 00:08:00.400 Breathing deep here. 00:08:00.400 --> 00:08:04.560 Obviously everyone's version of this pose, Janusirsasana, 00:08:04.560 --> 00:08:07.124 will look and feel a little bit different. 00:08:08.480 --> 00:08:10.800 And just play with this shape, 00:08:10.800 --> 00:08:12.440 folding in on yourself, 00:08:12.440 --> 00:08:15.787 feeling that stretch in the low back. 00:08:17.280 --> 00:08:18.560 Find your center here. 00:08:18.560 --> 00:08:22.451 Draw the navel in and up just a bit here. 00:08:24.160 --> 00:08:26.360 Inhale. 00:08:26.360 --> 00:08:29.880 Exhale to release and switch. 00:08:29.880 --> 00:08:33.720 Right heel comes in, left leg goes out. 00:08:33.720 --> 00:08:36.151 Inhale to reach all the way up. 00:08:37.240 --> 00:08:42.093 And then up and over the left leg here, breathe deep. 00:08:48.680 --> 00:08:52.280 A lot of times it can be easier to flow super fast and keep 00:08:52.280 --> 00:08:54.374 the busy mind 00:08:56.354 --> 00:08:59.280 flooded with tasks. (laughs) 00:08:59.280 --> 00:09:00.600 So making sure that on 00:09:00.600 --> 00:09:04.277 this Flow Journey we take some time to slow it down. 00:09:06.360 --> 00:09:08.520 And just notice when you're in these moments, 00:09:08.520 --> 00:09:12.099 when you kind of want to retreat or fidget. 00:09:13.800 --> 00:09:17.281 And see if you can use your breath to stay with it. 00:09:18.480 --> 00:09:21.602 To listen a little bit longer. 00:09:27.760 --> 00:09:29.320 Inhale in. 00:09:29.320 --> 00:09:30.560 Exhale to release. 00:09:30.560 --> 00:09:32.480 You can keep the left leg long here. 00:09:32.480 --> 00:09:35.720 We're gonna extend the right leg out. 00:09:35.720 --> 00:09:38.200 So this isn't a gymnastics competition. 00:09:38.200 --> 00:09:41.040 (chuckles) You don't have to prove 00:09:41.040 --> 00:09:44.280 anything with the width of your legs here. 00:09:44.280 --> 00:09:45.800 Just find what feels good for you. 00:09:45.800 --> 00:09:47.640 So it could be here, it could be here. 00:09:47.640 --> 00:09:50.560 I highly recommend lifting up on a blanket or block if 00:09:50.560 --> 00:09:54.026 you feel like it's hard to sit up tall. 00:09:55.560 --> 00:09:59.360 And then flex the toes towards your torso. 00:09:59.360 --> 00:10:03.320 Sit up as tall as you can, lengthening through the spine. 00:10:03.320 --> 00:10:05.640 Inhale in, reach all the way up. 00:10:05.640 --> 00:10:08.440 And then same thing, think about scooping the belly up 00:10:08.440 --> 00:10:12.240 as you lift up and slowly lean forward. 00:10:12.240 --> 00:10:14.880 Maybe the fingertips come to the earth. 00:10:14.880 --> 00:10:18.760 Maybe elbows come to a block. 00:10:18.760 --> 00:10:22.720 Maybe the belly comes all the way down to the mat. 00:10:22.720 --> 00:10:25.918 Then come into a position where you can be 00:10:26.980 --> 00:10:29.800 patient and listen to your breath. 00:10:29.800 --> 00:10:33.475 Five breath cycles, nice and slow. 00:10:38.880 --> 00:10:41.280 Often when I travel to teach or 00:10:41.280 --> 00:10:44.480 when I teach in my community Austin, 00:10:44.480 --> 00:10:46.560 I will ask, you know, "What if it were true? 00:10:46.560 --> 00:10:50.160 "What if the sound of your breath 00:10:50.160 --> 00:10:53.049 "is your heart's song, your spirit? 00:10:54.000 --> 00:10:55.600 "How would that change the way 00:10:55.600 --> 00:11:00.592 "you move and breathe and flow on the mat and off the mat?" 00:11:07.040 --> 00:11:11.026 Think about gently pulling the hip creases back here. 00:11:13.560 --> 00:11:17.760 Spread the toes, take a deep breath in. 00:11:17.760 --> 00:11:21.551 Long breath out, maybe you sink a little bit deeper. 00:11:26.280 --> 00:11:30.440 Letting go of any stress, tension, 00:11:30.440 --> 00:11:33.742 the weight of the anxiety 00:11:33.742 --> 00:11:39.247 and panic that we can carry. 00:11:45.520 --> 00:11:49.709 I love these practices because it's time to 00:11:49.709 --> 00:11:53.197 not just restore the physical body but 00:11:54.247 --> 00:11:56.320 the emotional body and the spiritual body too. 00:11:58.220 --> 00:11:59.800 It's why I love yoga so much. 00:11:59.800 --> 00:12:00.760 Okay, here we go. 00:12:00.760 --> 00:12:04.040 Slowly press back up. 00:12:04.040 --> 00:12:06.680 Now we're gonna take the right heel in, 00:12:06.680 --> 00:12:08.160 slowly, my friends. 00:12:08.160 --> 00:12:10.240 Keep the feet active if you can. 00:12:10.240 --> 00:12:13.000 Maybe spread the toes just to be mindful of the knees. 00:12:13.000 --> 00:12:14.400 And then we're gonna slowly 00:12:14.400 --> 00:12:18.760 come into a Pigeon by shifting our weight forward, 00:12:18.760 --> 00:12:22.800 extending the left toes, left leg out long. 00:12:22.800 --> 00:12:26.080 And you can find soft, easy movement here. 00:12:26.080 --> 00:12:30.040 You can lift up, you can reach the arms all the way up. 00:12:30.040 --> 00:12:34.680 But eventually we're coming back down into the fold. 00:12:34.680 --> 00:12:39.545 Finding that audible breath once again. 00:12:52.200 --> 00:12:54.977 Five cycles of breath. 00:12:58.040 --> 00:13:01.120 Maybe this time you pay attention to the moment 00:13:01.120 --> 00:13:06.584 between the inhalation and your exhale. 00:13:08.360 --> 00:13:09.800 Is it seamless? 00:13:09.800 --> 00:13:14.160 Is there a magical moment of pause? 00:13:14.160 --> 00:13:17.720 Just paying attention to that connector, 00:13:17.720 --> 00:13:20.367 that connecting moment. 00:13:30.800 --> 00:13:35.453 And then slowly pressing into the palms to come back up. 00:13:37.120 --> 00:13:39.270 Nice, we'll bring the left heel in 00:13:39.270 --> 00:13:43.080 just a moment for the soles of the feet to kiss together. 00:13:43.080 --> 00:13:46.640 And then we're gonna send the right leg out and take our 00:13:46.640 --> 00:13:49.742 One-Legged Pigeon to the other side. 00:13:52.360 --> 00:13:53.720 Point the right toes. 00:13:53.720 --> 00:13:57.560 Let that right leg be long and 00:13:57.560 --> 00:14:00.280 strong for this to ground the posture. 00:14:00.280 --> 00:14:02.200 And then find what feels good here. 00:14:02.200 --> 00:14:05.440 Take the arms up, open your heart, 00:14:05.440 --> 00:14:07.640 say a little prayer, 00:14:07.640 --> 00:14:10.800 let go of something that's been bothering you. 00:14:10.800 --> 00:14:14.720 Flex your left foot, maybe you come down into the fold. 00:14:14.720 --> 00:14:19.000 And again, five slow cycles of breath. 00:14:19.000 --> 00:14:21.505 Paying attention 00:14:21.505 --> 00:14:25.000 to where the inhalation and the exhale meet. 00:14:56.654 --> 00:14:59.920 And just notice what thoughts have come up here. 00:14:59.920 --> 00:15:04.049 Acknowledge them and come back to the sound of your breath. 00:15:09.160 --> 00:15:11.080 Re-engage the legs, 00:15:11.080 --> 00:15:15.320 slowly press the palms into the earth to come up. 00:15:15.320 --> 00:15:20.160 Now send your left leg out with your right. 00:15:20.160 --> 00:15:21.320 Zip the legs together, 00:15:21.320 --> 00:15:25.880 reach the fingertips forward and slowly roll down. 00:15:25.880 --> 00:15:28.640 Come to lie flat on your back. 00:15:28.640 --> 00:15:29.800 Tuck the chin slightly, 00:15:29.800 --> 00:15:32.535 lengthen through the back of the neck. 00:15:33.600 --> 00:15:35.520 Inhale, reach the arms up. 00:15:35.520 --> 00:15:38.340 Exhale, place the left hand on your heart, 00:15:38.340 --> 00:15:40.320 right hand on your belly. 00:15:40.320 --> 00:15:45.380 Let the elbows rest gently at your sides. 00:15:47.720 --> 00:15:50.280 Three breaths together to close. 00:15:50.280 --> 00:15:52.661 Inhale, lots of love in. 00:15:54.560 --> 00:15:58.055 Sigh it out, exhale, lots of love out. 00:15:58.055 --> 00:16:00.040 (sighs) 00:16:00.040 --> 00:16:01.200 Try to get a little sound, 00:16:01.200 --> 00:16:03.120 a little vibration on that exhale. 00:16:03.120 --> 00:16:04.929 Inhale in. 00:16:07.280 --> 00:16:09.672 And exhale, open mouth. 00:16:09.672 --> 00:16:11.207 (sighs) 00:16:12.360 --> 00:16:15.429 And last one, together, inhale. 00:16:17.871 --> 00:16:20.271 (sighs) 00:16:23.160 --> 00:16:27.191 Palms come together, thumbs up to the forehead. 00:16:30.560 --> 00:16:32.357 Great work, everyone. 00:16:33.320 --> 00:16:36.320 Look forward to seeing you again tomorrow. 00:16:36.320 --> 00:16:37.942 Namaste. 00:16:39.618 --> 00:16:44.503 (upbeat rhythmic music)