WEBVTT 00:00:00.106 --> 00:00:01.120 - Hey there everyone. 00:00:01.120 --> 00:00:04.320 Welcome back to Flow, your 30 Day Yoga Journey. 00:00:04.320 --> 00:00:06.280 You are in the right place. 00:00:06.280 --> 00:00:11.520 It is Lucky Day 13 and today we focus, or refocus, 00:00:11.520 --> 00:00:13.800 on ease. 00:00:13.800 --> 00:00:15.316 Let's get started. 00:00:17.354 --> 00:00:22.179 (light rhythmic music) 00:00:36.410 --> 00:00:38.560 Alright, let's begin today's practice 00:00:38.560 --> 00:00:41.759 lying down on our backs. 00:00:43.400 --> 00:00:47.440 Good job, Benji, lying down as well. 00:00:47.440 --> 00:00:50.760 Go ahead and extend the legs out long. 00:00:50.760 --> 00:00:53.440 Tuck the chin into your chest. 00:00:53.440 --> 00:00:56.320 Just take a second to get settled in here. 00:00:56.320 --> 00:00:59.920 Hands can rest somewhere on your body. 00:00:59.920 --> 00:01:03.400 We'll close the eyes or 00:01:03.400 --> 00:01:06.551 soften the gaze and start to 00:01:07.500 --> 00:01:10.035 notice our breath. 00:01:11.970 --> 00:01:14.400 And keep it easy. 00:01:14.400 --> 00:01:17.410 Just notice your breath. 00:01:19.160 --> 00:01:23.720 And, of course, often just by bringing our attention to it, 00:01:23.720 --> 00:01:25.160 it starts to change. 00:01:25.160 --> 00:01:29.840 So you don't have to force it, just allow. 00:01:33.920 --> 00:01:39.400 And slowly bring your attention to the soles of your feet. 00:01:39.400 --> 00:01:41.770 We're gonna do a little body scan here to begin 00:01:41.770 --> 00:01:44.640 as you just breathe easy, 00:01:44.640 --> 00:01:46.586 just checking in. 00:01:47.880 --> 00:01:49.840 Starting with the soles of the feet, 00:01:49.840 --> 00:01:52.920 can wiggle the toes, soften through the feet, 00:01:52.920 --> 00:01:56.273 make sure you're not holding or gripping in the ankles. 00:01:57.320 --> 00:01:59.454 And then let it go. 00:02:00.760 --> 00:02:05.240 And then trace a line up from the feet, 00:02:05.240 --> 00:02:09.577 ankles to the calves and the shins. 00:02:11.600 --> 00:02:12.880 You can't do anything wrong here. 00:02:12.880 --> 00:02:14.320 We're just bringing awareness. 00:02:14.320 --> 00:02:19.440 So send your awareness to the knees, 00:02:19.440 --> 00:02:22.099 and the backs of the knees. 00:02:24.603 --> 00:02:26.920 And up through the femur, 00:02:26.920 --> 00:02:29.360 the thigh bone, 00:02:29.360 --> 00:02:31.200 the muscles around the thigh bone. 00:02:31.200 --> 00:02:33.680 And here you might notice that you're gripping, 00:02:33.680 --> 00:02:35.000 you're holding somewhere. 00:02:35.000 --> 00:02:37.870 Can you release? 00:02:39.440 --> 00:02:42.151 Find a little release there. 00:02:44.080 --> 00:02:47.960 Then we can bring our attention to the pelvis, 00:02:47.960 --> 00:02:51.375 the hips, and the low belly. 00:02:53.920 --> 00:02:57.610 The glutes, the coccyx, 00:02:57.610 --> 00:02:59.760 the tailbone, the sacrum, 00:02:59.760 --> 00:03:02.036 and the low back. 00:03:04.560 --> 00:03:08.101 Then to the torso, 00:03:11.584 --> 00:03:13.946 the ribcage, 00:03:15.642 --> 00:03:18.247 the mid-back. 00:03:25.889 --> 00:03:27.880 And by now, maybe we start to 00:03:27.880 --> 00:03:31.400 gently deepen our breath if we have not already. 00:03:31.400 --> 00:03:35.026 Bringing our awareness now to 00:03:35.026 --> 00:03:37.840 the sternum, 00:03:37.840 --> 00:03:39.977 that heart chakra 00:03:41.839 --> 00:03:44.080 and the upper back. 00:03:47.640 --> 00:03:49.920 Release any gripping in the fingers, 00:03:49.920 --> 00:03:52.514 the wrists, 00:03:52.514 --> 00:03:53.966 the forearms, 00:03:53.966 --> 00:03:56.315 the upper arm bones. 00:03:58.800 --> 00:04:01.570 And then the shoulders, 00:04:03.100 --> 00:04:05.512 collarbone. 00:04:07.400 --> 00:04:09.640 Take a moment to swallow as you 00:04:09.640 --> 00:04:13.517 bring your awareness to your neck, 00:04:13.517 --> 00:04:15.564 your throat, 00:04:18.173 --> 00:04:20.330 the jaw, 00:04:22.480 --> 00:04:26.280 around the eyes, the lips, the nose. 00:04:26.280 --> 00:04:29.600 Soften the skin of the forehead. 00:04:30.760 --> 00:04:35.200 Bring your awareness to the space around your ears, 00:04:35.200 --> 00:04:39.048 the back of the skull, 00:04:39.048 --> 00:04:41.569 the top of the head. 00:04:46.440 --> 00:04:50.514 And then with our awareness, our attention, 00:04:52.000 --> 00:04:55.120 we invite a sense of ease. 00:04:55.120 --> 00:04:57.480 We slow it down, we take stock, 00:04:57.480 --> 00:05:01.798 we are honest about 00:05:01.798 --> 00:05:03.760 coming into our own presence. 00:05:03.760 --> 00:05:06.337 So when our energy is, 00:05:08.637 --> 00:05:10.360 we'll say a little bit off, 00:05:10.360 --> 00:05:13.960 when the nervous system is 00:05:13.960 --> 00:05:17.771 in need of perhaps a little more balance, 00:05:19.160 --> 00:05:20.800 we have trouble kind of meeting 00:05:20.800 --> 00:05:24.520 ourselves with ease in a body scan like this. 00:05:24.520 --> 00:05:26.880 So just notice how you are today. 00:05:26.880 --> 00:05:29.640 I've been through it all. (laughs) 00:05:29.640 --> 00:05:33.631 So I really wanna remind you there's no right or wrong. 00:05:34.960 --> 00:05:39.197 Just taking this practice a little bit deeper. 00:05:43.240 --> 00:05:44.040 Glorious. 00:05:44.040 --> 00:05:47.080 Now slowly bend your right knee 00:05:47.080 --> 00:05:48.160 and bend your left knee, 00:05:48.160 --> 00:05:49.880 bring the soles of the feet to the mat. 00:05:49.880 --> 00:05:51.760 Bring the palms to the earth. 00:05:51.760 --> 00:05:54.160 Actually snuggle your shoulder blades underneath 00:05:54.160 --> 00:05:56.960 your chest so you feel this opening in your heart. 00:05:56.960 --> 00:05:59.280 And then nice and easy, 00:05:59.280 --> 00:06:01.040 peel the tailbone up. 00:06:01.040 --> 00:06:03.600 So we're not hoisting the hips up. 00:06:03.600 --> 00:06:08.040 We're slowly finding that Sukha or that ease, 00:06:08.040 --> 00:06:10.680 that softness, as we lift up. 00:06:10.680 --> 00:06:14.250 And I love to pair the ease 00:06:14.250 --> 00:06:15.800 with the stability practice, 00:06:15.800 --> 00:06:19.840 or allow it to follow or come before the stability practice, 00:06:19.840 --> 00:06:22.720 because really it's all about both, right? 00:06:22.720 --> 00:06:25.120 Slowly lower it down. 00:06:25.120 --> 00:06:28.840 So we have that awareness of Dunda here, 00:06:28.840 --> 00:06:31.200 but we're just softening the hard edges. 00:06:31.200 --> 00:06:33.640 We're bringing a little smoothness, 00:06:33.640 --> 00:06:38.040 a little fluidity to it today. 00:06:38.040 --> 00:06:40.480 Continue, lift up through the spine 00:06:40.480 --> 00:06:44.640 and then soften and lower everything down. 00:06:44.640 --> 00:06:49.958 Do one more, slowly lifting, massaging the spine. 00:06:51.560 --> 00:06:54.582 And then slowly releasing. 00:06:56.680 --> 00:06:57.760 Lovely. 00:06:57.760 --> 00:07:00.400 From here, we're gonna interlace the fingertips, 00:07:00.400 --> 00:07:03.240 bring them behind the head. 00:07:03.240 --> 00:07:06.660 Inhale in, exhale, lift the shins 00:07:06.660 --> 00:07:09.080 parallel to the ceiling. 00:07:09.080 --> 00:07:10.880 Inhale in, keep, again, 00:07:10.880 --> 00:07:13.960 keep the softness in the skin of the face as you lift the head, 00:07:13.960 --> 00:07:15.840 the neck, the shoulders. 00:07:15.840 --> 00:07:19.840 So can we find that Sukha, that ease here? 00:07:19.840 --> 00:07:21.520 Inhale in. 00:07:21.520 --> 00:07:24.400 Exhale, lift a little higher. 00:07:24.400 --> 00:07:27.240 Good, inhale to lower now. 00:07:27.240 --> 00:07:28.440 Exhale to lift, 00:07:28.440 --> 00:07:30.320 soften the skin of the face, 00:07:30.320 --> 00:07:31.480 relaxed in the neck. 00:07:31.480 --> 00:07:33.600 Inhale to lower. 00:07:33.600 --> 00:07:36.800 Exhale to lift. 00:07:36.800 --> 00:07:39.040 Inhale to lower. 00:07:39.040 --> 00:07:41.587 Exhale to lift. Keep going. 00:07:45.600 --> 00:07:48.600 Now the next time you're lifting, stay up here. 00:07:48.600 --> 00:07:51.160 We're gonna bring the left shoulder 00:07:51.160 --> 00:07:54.560 to the top of the right thigh. 00:07:54.560 --> 00:07:58.640 Stay lifted as you slide with ease through center and 00:07:58.640 --> 00:08:02.440 then take the right shoulder to the top of the left thigh. 00:08:02.440 --> 00:08:06.840 Slide it through to the right. 00:08:06.840 --> 00:08:09.480 Hips and pelvis stay even and heavy. 00:08:09.480 --> 00:08:11.600 Slide it through to the left. 00:08:11.600 --> 00:08:14.200 Now we're gonna add the extension of the opposite leg. 00:08:14.200 --> 00:08:16.505 Nice and easy. 00:08:21.240 --> 00:08:23.265 Breathe. 00:08:26.560 --> 00:08:31.680 Inhale, come through center, exhale to the left. 00:08:31.680 --> 00:08:36.240 Inhale to center, to the right. 00:08:36.240 --> 00:08:40.360 Inhale to center, to the left. 00:08:40.360 --> 00:08:43.760 Inhale to center, to the right. 00:08:43.760 --> 00:08:46.000 Inhale to center, this is the last one, to the left. 00:08:46.000 --> 00:08:48.600 If you aren't there, meet me there. 00:08:48.600 --> 00:08:50.640 Great, then we'll release. 00:08:50.640 --> 00:08:56.142 Palms come to the knees, relax the shoulders, breathe. 00:08:57.800 --> 00:09:00.400 Now we're gonna send the knees forward, 00:09:00.400 --> 00:09:02.560 then open them wide, 00:09:02.560 --> 00:09:06.520 then draw them up towards the shoulders and together. 00:09:06.520 --> 00:09:10.400 Circles, stirring with the knees, 00:09:10.400 --> 00:09:13.240 but really bringing your attention, 00:09:13.240 --> 00:09:17.025 or your mind's eye to the hip sockets here. 00:09:18.400 --> 00:09:22.040 Nice and slow, easy breezy. 00:09:22.040 --> 00:09:24.571 And then reverse the circle. 00:09:34.280 --> 00:09:36.280 Beautiful, left foot comes to the ground, 00:09:36.280 --> 00:09:37.920 right foot reaches up high. 00:09:37.920 --> 00:09:42.800 Interlace the fingertips around the back of your right thigh. 00:09:42.800 --> 00:09:45.400 Inhale in here, extend the left leg out long. 00:09:45.400 --> 00:09:47.920 Exhale, we're gonna lift the head, the neck, 00:09:47.920 --> 00:09:49.740 the shoulders up, but we're not gonna find 00:09:49.740 --> 00:09:51.360 that tension in the neck. 00:09:51.360 --> 00:09:56.800 We're gonna keep it soft, mindful, and easy. 00:09:56.800 --> 00:09:59.600 Good from here, stay lifted, inhale in. 00:09:59.600 --> 00:10:02.010 Exhale, switch legs. 00:10:03.440 --> 00:10:05.360 Inhale in again. 00:10:05.360 --> 00:10:06.560 Exhale, switch. 00:10:06.560 --> 00:10:08.120 Now keep it going. 00:10:08.120 --> 00:10:12.090 Nice and easy, slow and with control. 00:10:17.880 --> 00:10:20.233 Take it out of the face. 00:10:23.680 --> 00:10:26.515 Relax the shoulders down. 00:10:29.480 --> 00:10:34.280 One more on each side. 00:10:34.280 --> 00:10:35.720 Then release. 00:10:35.720 --> 00:10:37.920 Capture the kneecaps with the palms. 00:10:37.920 --> 00:10:40.320 Breathe in. 00:10:40.320 --> 00:10:41.954 Breathe out. 00:10:43.000 --> 00:10:44.596 Breathe in. 00:10:45.800 --> 00:10:46.800 Breathe out. 00:10:46.800 --> 00:10:49.160 Now we're gonna slide the hands of the backs of the thighs. 00:10:49.160 --> 00:10:50.840 You're gonna rock and roll 00:10:50.840 --> 00:10:53.480 a little bit up and down the length of your spine. 00:10:53.480 --> 00:10:56.480 Try to keep it soft and easy in the face. 00:10:56.480 --> 00:11:00.040 And the next time you lift up, maybe you catch yourself. 00:11:00.040 --> 00:11:02.850 Capture a little magic moment here. 00:11:02.850 --> 00:11:05.480 Then bring the shins parallel to the ceiling. 00:11:05.480 --> 00:11:07.160 Shoulders are relaxed and you 00:11:07.160 --> 00:11:08.880 can hold on for for dear life here, 00:11:08.880 --> 00:11:10.080 it's all good. 00:11:10.080 --> 00:11:13.720 Now we find that length from the crown, 00:11:13.720 --> 00:11:15.360 so that Sthira, 00:11:15.360 --> 00:11:19.680 that stability, that long, taut line in the spine, 00:11:19.680 --> 00:11:21.960 the Dunda. 00:11:21.960 --> 00:11:24.200 But then from there, we're gonna radiate ease. 00:11:24.200 --> 00:11:26.560 We're gonna soften through the skin of the face, 00:11:26.560 --> 00:11:28.560 relax the shoulders, 00:11:28.560 --> 00:11:32.560 our muscles are drawing in to support that center channel, 00:11:32.560 --> 00:11:35.920 that spinal cord. 00:11:35.920 --> 00:11:37.600 Maybe we reach the fingertips forward, 00:11:37.600 --> 00:11:39.800 soft fingers. 00:11:39.800 --> 00:11:42.320 Maybe not, maybe we stay here. 00:11:42.320 --> 00:11:45.600 Maybe we straighten one leg, and then bend. 00:11:45.600 --> 00:11:47.320 And then straighten the other, and bend. 00:11:47.320 --> 00:11:49.375 Maybe we straighten both legs. 00:11:50.920 --> 00:11:53.240 And then release, come all the way back down to your back. 00:11:53.240 --> 00:11:55.760 Palms come to the knees once again. 00:11:55.760 --> 00:11:59.240 Inhale in, exhale, let that go. (chuckles) 00:11:59.240 --> 00:12:01.280 Let it go. 00:12:01.280 --> 00:12:03.600 Awesome, from here we're gonna take Happy Baby, 00:12:03.600 --> 00:12:07.680 so reach around to the outer edges of your feet, 00:12:07.680 --> 00:12:11.557 slowly bring the soles of the feet up towards the sky. 00:12:12.840 --> 00:12:17.400 Another great place to find Sukha, to find ease. 00:12:17.400 --> 00:12:20.080 Lengthen the crown, sorry, yeah, lengthen the crown, 00:12:20.080 --> 00:12:23.920 but lengthen the tailbone (chuckles) forward. 00:12:23.920 --> 00:12:25.360 Relax your shoulders down. 00:12:25.360 --> 00:12:28.395 Open up more through your chest. 00:12:36.040 --> 00:12:38.320 Nice, then slowly release. 00:12:38.320 --> 00:12:42.480 Interlace the fingertips, bring them back behind the head. 00:12:42.480 --> 00:12:43.840 Round two, here we go. 00:12:43.840 --> 00:12:46.000 So we wanna keep the skin of the face soft. 00:12:46.000 --> 00:12:47.840 We wanna support the spine. 00:12:47.840 --> 00:12:51.320 We move nice and slow and with control, inhale in. 00:12:51.320 --> 00:12:54.160 Exhale, lift one leg, then the other. 00:12:54.160 --> 00:12:55.560 Inhale in again. 00:12:55.560 --> 00:12:59.320 Exhale to lift the head, the neck, the chest. 00:12:59.320 --> 00:13:00.400 Really trying to get those 00:13:00.400 --> 00:13:02.800 shoulder blades off the mat here. 00:13:02.800 --> 00:13:07.480 Inhale to lower, exhale to lift. 00:13:07.480 --> 00:13:12.240 Inhale to lower, exhale to lift. 00:13:12.240 --> 00:13:14.280 Inhale to lower. 00:13:14.280 --> 00:13:16.560 Exhale to lift. This time stay lifted and 00:13:16.560 --> 00:13:19.720 here we go right into that leg extension. 00:13:19.720 --> 00:13:22.440 Left shoulder to the top of the right thigh, 00:13:22.440 --> 00:13:24.280 extend the left leg. 00:13:24.280 --> 00:13:25.720 Then keep it lifted as you 00:13:25.720 --> 00:13:28.760 slide with ease through center and take it to the other side. 00:13:30.200 --> 00:13:31.080 Keep it going. 00:13:31.080 --> 00:13:33.080 Inhale through center. 00:13:33.080 --> 00:13:34.627 Exhale. 00:13:36.040 --> 00:13:38.320 Inhale to center. 00:13:38.320 --> 00:13:41.548 Exhale, pelvis stays steady. 00:14:05.880 --> 00:14:07.920 Now one more time on each side 00:14:07.920 --> 00:14:11.160 bring more ease to the skin of the face, 00:14:11.160 --> 00:14:15.120 to your jaw and then relax. 00:14:15.120 --> 00:14:16.920 Palms come to the knees. 00:14:16.920 --> 00:14:21.200 Now draw your knees all the way out so your low back comes up. 00:14:21.200 --> 00:14:22.360 Peek it me if you need to. 00:14:22.360 --> 00:14:25.600 I'm shifting my weight forward so my low back can come up. 00:14:25.600 --> 00:14:28.680 I can slide my hand underneath the low back. 00:14:28.680 --> 00:14:30.360 I'm just gonna hang out here for a moment. 00:14:30.360 --> 00:14:32.624 Should feel good. 00:14:33.930 --> 00:14:38.200 Mmm, then release the feet to the mat. 00:14:38.200 --> 00:14:41.600 Bring the palms to the earth and one at a time we're gonna 00:14:41.600 --> 00:14:45.680 send the toes up towards the sky. 00:14:45.680 --> 00:14:49.480 If the knees are really bent here, that's all good. 00:14:49.480 --> 00:14:50.880 In time we'll work to find 00:14:50.880 --> 00:14:54.997 more length in the hamstring and the calf. 00:14:56.920 --> 00:14:58.470 Press into the palms. 00:14:58.470 --> 00:14:59.520 Inhale in. 00:14:59.520 --> 00:15:03.280 Exhale, navel's gonna draw down to the core of the earth 00:15:03.280 --> 00:15:06.720 as you lift your tailbone up to activate the low abs. 00:15:06.720 --> 00:15:10.080 Now you're gonna want to resist the urge to crunch your face, 00:15:10.080 --> 00:15:11.120 crunch your shoulders, 00:15:11.120 --> 00:15:14.560 try to keep that softness, that Sukha, that ease, 00:15:14.560 --> 00:15:16.280 in the upper body and 00:15:16.280 --> 00:15:20.280 just isolate this lift in the transverse abdominals. 00:15:20.280 --> 00:15:24.440 So slow and steady as you release. 00:15:24.440 --> 00:15:27.930 So we lift up and try to control the release. 00:15:29.160 --> 00:15:31.053 Find your breath. 00:15:37.160 --> 00:15:39.616 Relax your shoulders. 00:15:43.920 --> 00:15:47.240 And when it starts to get tough, 00:15:47.240 --> 00:15:52.519 use your breath to soften out those heart edges. 00:15:58.680 --> 00:16:02.160 You're here for three, 00:16:02.160 --> 00:16:03.670 two, 00:16:03.670 --> 00:16:05.640 and one, release. 00:16:05.640 --> 00:16:08.760 Palms come to the knees and let's repeat the circles, 00:16:08.760 --> 00:16:10.758 knees wide, 00:16:11.919 --> 00:16:14.899 and around and in. 00:16:16.320 --> 00:16:19.082 And then take it the other way. 00:16:24.400 --> 00:16:25.120 Nice. 00:16:25.120 --> 00:16:27.400 Left foot comes down, right foot crosses. 00:16:27.400 --> 00:16:31.080 We're just gonna end with a little figure four stretch here. 00:16:31.080 --> 00:16:33.120 So find what feels good. 00:16:33.120 --> 00:16:36.530 Close your eyes, breathe. 00:16:45.040 --> 00:16:48.553 Then slowly release and switch. 00:16:50.120 --> 00:16:53.116 There's an invitation to 00:16:53.116 --> 00:16:57.720 play with today's theme off the mat, 00:16:57.720 --> 00:17:00.485 just noticing 00:17:00.485 --> 00:17:04.760 when tension or stress, 00:17:04.760 --> 00:17:09.200 tightness starts to manifest in the body. 00:17:09.200 --> 00:17:11.800 Can we soften, release, find that Sukha, 00:17:11.800 --> 00:17:15.573 find that smoothness? 00:17:18.040 --> 00:17:19.960 Maybe a lighter touch. 00:17:19.960 --> 00:17:23.816 Maybe you're a little more gentle with yourself. 00:17:25.680 --> 00:17:28.720 Release the legs, extend them out long. 00:17:28.720 --> 00:17:31.520 Let's take a nice full body stretch here. 00:17:31.520 --> 00:17:33.880 Inhale, reach the arms up and overhead. 00:17:33.880 --> 00:17:37.240 Big, big breath, big stretch. 00:17:37.240 --> 00:17:40.440 Oh, to be alive today. 00:17:40.440 --> 00:17:41.800 And then as you exhale, 00:17:41.800 --> 00:17:43.680 bring the palms together, 00:17:43.680 --> 00:17:47.186 slide the thumbs up to the third eye. 00:17:48.880 --> 00:17:50.427 Inhale. 00:17:51.440 --> 00:17:52.800 And exhale to close. 00:17:52.800 --> 00:17:55.080 Great work, everyone. 00:17:55.080 --> 00:17:56.040 See you tomorrow. 00:17:56.040 --> 00:17:57.589 Namaste. 00:17:59.857 --> 00:18:03.870 (upbeat rhythmic music)