WEBVTT 00:00:00.032 --> 00:00:01.040 - Hi everyone. 00:00:01.040 --> 00:00:04.760 Welcome back to Flow, your 30 Day Yoga Journey. 00:00:04.760 --> 00:00:08.000 You are in the right place at the right time because it is 00:00:08.000 --> 00:00:10.960 Day 8 and on Day 8 we take a load off. 00:00:10.960 --> 00:00:12.760 So if you have a blanket or 00:00:12.760 --> 00:00:15.120 a pillow you'd like to bring to this practice, 00:00:15.120 --> 00:00:17.400 go ahead and grab it. If not, no worries. 00:00:17.400 --> 00:00:19.800 We're gonna relax a little bit today, 00:00:19.800 --> 00:00:24.000 stretch things out and get ready for week 2 the proper way. 00:00:24.000 --> 00:00:27.321 So hop into something extra comfy and let's get started. 00:00:29.960 --> 00:00:34.261 (light rhythmic music) 00:00:49.090 --> 00:00:52.160 Alrighty, let's begin on the ground. 00:00:52.160 --> 00:00:56.000 This is a floor practice, so it's gonna be nice and yummy. 00:00:56.000 --> 00:00:59.960 If you brought a blanket or two to the class, 00:00:59.960 --> 00:01:02.240 you can use it in any way you like. 00:01:02.240 --> 00:01:04.520 I like to put one down just to kind of tell my brain, 00:01:04.520 --> 00:01:07.520 okay, today we really are practicing rest. 00:01:07.520 --> 00:01:09.400 And this is important for me 00:01:09.400 --> 00:01:12.510 to be able to know what my flow feels like 00:01:12.510 --> 00:01:15.000 and to access that, right? 00:01:15.000 --> 00:01:16.560 So it's not always checking 00:01:16.560 --> 00:01:19.240 the boxes and moving and grooving in a fast pace. 00:01:19.240 --> 00:01:20.560 Today we're gonna slow it down. 00:01:20.560 --> 00:01:22.680 I also made a little pillow for myself. 00:01:22.680 --> 00:01:25.720 You can do what we're doing or you can do your own thing. 00:01:25.720 --> 00:01:28.240 Also you can access this 00:01:28.240 --> 00:01:31.920 constructive rest without these props. 00:01:31.920 --> 00:01:35.120 Alright, so we are gonna end on our back. 00:01:35.120 --> 00:01:36.813 So let's start seated here, 00:01:36.813 --> 00:01:42.290 just dropping in to our breath, (laughs at Benji) 00:01:42.290 --> 00:01:45.134 lengthening through the crown. 00:01:46.800 --> 00:01:49.800 And then bring your left hand to the center of your chest, 00:01:49.800 --> 00:01:53.355 your heart center, and then place your right hand on top. 00:01:54.440 --> 00:01:55.800 Tuck your chin slightly, 00:01:55.800 --> 00:01:57.440 lengthen through the back of the neck. 00:01:57.440 --> 00:02:00.400 Take the deepest breath you've taken all day. 00:02:00.400 --> 00:02:01.645 In. 00:02:02.960 --> 00:02:04.280 And as you exhale, 00:02:04.280 --> 00:02:08.840 just feel the warmth of your own touch here. 00:02:08.840 --> 00:02:12.800 Feel the shoulders relax, the skin of the face soften. 00:02:14.800 --> 00:02:17.280 And maybe, if you're open to it, 00:02:17.280 --> 00:02:20.529 if it feels safe and all right, you can 00:02:21.634 --> 00:02:24.720 just allow for a little tenderness for yourself, 00:02:24.720 --> 00:02:26.800 toward yourself. 00:02:26.800 --> 00:02:29.076 Whatever that means to you. 00:02:31.880 --> 00:02:34.658 Try a little tenderness. 00:02:46.480 --> 00:02:48.756 Inhale in deeply. 00:02:49.870 --> 00:02:52.320 Exhale, completely. 00:02:52.320 --> 00:02:54.600 Bat the eyelashes open. 00:02:54.600 --> 00:02:59.760 Just gonna send the fingertips gently all the way up and out, 00:02:59.760 --> 00:03:01.240 all the way up to the sky. 00:03:01.240 --> 00:03:03.230 And then exhale, float them down 00:03:03.230 --> 00:03:05.840 and allow the fingertips to be, 00:03:05.840 --> 00:03:08.120 sorry, to come behind, I already got relaxed here, 00:03:08.120 --> 00:03:10.560 to come behind you so we're opening up to the chest. 00:03:10.560 --> 00:03:12.320 And it's soft and it's easy. 00:03:12.320 --> 00:03:15.440 It's inhale, reach and lift. 00:03:15.440 --> 00:03:18.400 And it's exhale, maybe wiggle the fingertips and 00:03:18.400 --> 00:03:21.120 bring the wrists behind the hips. 00:03:21.120 --> 00:03:24.640 One more time, inhale, reach. 00:03:24.640 --> 00:03:26.680 And exhale, release. 00:03:26.680 --> 00:03:30.040 This time, keep the fingertips behind your hips here. 00:03:30.040 --> 00:03:32.040 Keep the chest lifted, and we're just gonna drop the 00:03:32.040 --> 00:03:36.480 chin to the chest and hold it here with the sternum. 00:03:36.480 --> 00:03:38.499 Breathe deep. 00:03:41.240 --> 00:03:43.440 And then slow and steady. 00:03:43.440 --> 00:03:44.720 Initiating from the nose, 00:03:44.720 --> 00:03:50.221 You're gonna start to draw circles one way, breathing. 00:03:56.040 --> 00:03:59.074 And then the other way, reverse the circle. 00:04:05.440 --> 00:04:06.760 Nice, and then allow your 00:04:06.760 --> 00:04:09.760 left ear to rest over your left shoulder. 00:04:09.760 --> 00:04:14.120 Bring your right palm to your left knee. 00:04:14.120 --> 00:04:15.200 And if you like, 00:04:15.200 --> 00:04:18.960 bring your left palm to gently rest on your right ear. 00:04:18.960 --> 00:04:20.240 Relax the shoulders, 00:04:20.240 --> 00:04:23.640 soften the skin of the face and breathe easy. 00:04:24.960 --> 00:04:26.240 If this is much too much, 00:04:26.240 --> 00:04:27.840 you can take the right hand, 00:04:27.840 --> 00:04:29.320 bring it back down to the earth, 00:04:29.320 --> 00:04:31.522 or the right thigh. 00:04:35.160 --> 00:04:36.240 Now, last bit here, 00:04:36.240 --> 00:04:41.080 slowly lift the chin up towards the sky just a bit, 00:04:41.080 --> 00:04:42.720 and then release, 00:04:42.720 --> 00:04:45.000 And we'll take it to the other side. 00:04:45.000 --> 00:04:47.040 Left hand comes to the right knee, 00:04:47.040 --> 00:04:49.425 right ear over right shoulder, 00:04:50.880 --> 00:04:55.066 right hand gently placed on the left ear. 00:04:56.920 --> 00:04:59.160 Again, if you're feeling uncomfortable, 00:04:59.160 --> 00:05:04.009 unsafe pull in your trap, just release that left arm. 00:05:06.440 --> 00:05:10.200 Lift your heart. Notice if you've collapsed in the spine. 00:05:10.200 --> 00:05:12.600 It happens all the time. 00:05:13.664 --> 00:05:15.840 And then let's take the chin up just a bit. 00:05:15.840 --> 00:05:18.520 Breathe in, sync up with your breath, 00:05:18.520 --> 00:05:22.530 and then exhale, release everything. 00:05:22.530 --> 00:05:26.720 Alrighty, we're gonna come onto our backs here. 00:05:26.720 --> 00:05:28.880 I'm gonna hold off on using my pillow, 00:05:28.880 --> 00:05:29.920 and I encourage you to do 00:05:29.920 --> 00:05:32.440 the same just while we do this floor work. 00:05:32.440 --> 00:05:35.160 But, have it close by. 00:05:35.160 --> 00:05:38.940 Alright, coming down to our backs. 00:05:41.480 --> 00:05:44.840 As you're ready, extend the legs out long and inhale, 00:05:44.840 --> 00:05:47.520 reach the arms all the way up and overhead. 00:05:47.520 --> 00:05:50.600 Exhale, cross your right arm over your left. 00:05:50.600 --> 00:05:52.320 Give yourself a big hug here. 00:05:52.320 --> 00:05:55.040 Flex the feet as if you were standing in Mountain Pose. 00:05:55.040 --> 00:05:59.960 Inhale in, breathe into all four sides of the torso. 00:05:59.960 --> 00:06:02.455 And exhale out. 00:06:03.480 --> 00:06:06.080 Inhale, reach the arms up. 00:06:06.080 --> 00:06:09.360 Exhale, cross your left arm over the right. 00:06:09.360 --> 00:06:10.400 And close your eyes here. 00:06:10.400 --> 00:06:14.280 Feel your own embrace, whatever that means to you. 00:06:14.280 --> 00:06:17.160 As you breathe in, nice wide lateral breath. 00:06:17.160 --> 00:06:19.150 Feel, feeling, yes, 00:06:19.150 --> 00:06:23.880 more feeling all four sides of the torso expand. 00:06:24.770 --> 00:06:26.960 Hmm, and then release. 00:06:26.960 --> 00:06:30.400 Palms are gonna press down gently at our sides. 00:06:30.400 --> 00:06:32.560 We're gonna bend the left knee, 00:06:32.560 --> 00:06:34.460 then the right. 00:06:34.460 --> 00:06:36.360 Prepare for Bridge Posture, 00:06:36.360 --> 00:06:38.360 Setu Bandhasana. 00:06:38.360 --> 00:06:40.440 Press into the palms, press into the feet. 00:06:40.440 --> 00:06:42.280 Toes are pointing forward. 00:06:42.280 --> 00:06:45.400 Relax your shoulders down, tuck your chin, 00:06:45.400 --> 00:06:47.120 and when you're ready, 00:06:47.120 --> 00:06:51.200 slowly begin to peel up from the tailbone. 00:06:51.200 --> 00:06:54.340 Inching through the low back, 00:06:54.340 --> 00:06:57.480 then the mid-back, 00:06:57.480 --> 00:07:00.372 and the upper back, breathe. 00:07:03.760 --> 00:07:06.760 Pause at the top, take a breath in. 00:07:06.760 --> 00:07:10.200 Then on your exhale soften through the collarbone, 00:07:10.200 --> 00:07:12.549 sternum. 00:07:12.549 --> 00:07:15.319 Make your way slowly down. 00:07:16.520 --> 00:07:19.320 Until the tailbone releases and then we'll repeat, 00:07:19.320 --> 00:07:22.819 we're gonna do that twice more in your own time. 00:07:51.180 --> 00:07:53.240 And then after you're done, 00:07:53.240 --> 00:07:57.720 you'll send the right toes up towards the ceiling. 00:07:57.720 --> 00:07:58.800 And you can keep a nice 00:07:58.800 --> 00:08:01.040 generous bend in that right knee if you need to. 00:08:01.040 --> 00:08:03.680 Everyone can keep a nice slight bend. 00:08:03.680 --> 00:08:04.640 And then we'll interlace 00:08:04.640 --> 00:08:08.400 the fingertips and bring them behind the thigh, 00:08:08.400 --> 00:08:09.560 behind the shin. 00:08:09.560 --> 00:08:12.320 If you have a strap or a dish towel, 00:08:12.320 --> 00:08:16.329 you can use that here as a little extension of your arms. 00:08:18.280 --> 00:08:21.080 And if you do a lot of flexibility and mobility work 00:08:21.080 --> 00:08:24.800 and you want to start grabbing towards that ankle. 00:08:24.800 --> 00:08:26.880 That's available to you. 00:08:26.880 --> 00:08:28.200 Go right ahead. 00:08:28.200 --> 00:08:30.080 Breathe deep. 00:08:30.080 --> 00:08:34.120 Sending some love into the belly of that right hamstring. 00:08:34.120 --> 00:08:35.570 Let's actually take this right thumb 00:08:35.570 --> 00:08:37.720 and bring it to the top of the right hip crease. 00:08:37.720 --> 00:08:41.046 Pull that right hip crease down. 00:08:43.640 --> 00:08:48.328 Then slowly slide your left leg out and breathe. 00:08:49.640 --> 00:08:52.250 Shoulders stay relaxed. 00:08:55.320 --> 00:08:58.115 Soften the skin of the forehead. 00:09:02.440 --> 00:09:05.497 Relax through the neck. 00:09:10.480 --> 00:09:11.120 Lovely. 00:09:11.120 --> 00:09:13.960 Now bend your left knee again and let's cross the right 00:09:13.960 --> 00:09:17.600 ankle over the top of the left thigh. 00:09:17.600 --> 00:09:19.720 Take a second to pull that 00:09:19.720 --> 00:09:23.400 right hip crease down and we want to best, 00:09:23.400 --> 00:09:25.040 best we can try to keep these 00:09:25.040 --> 00:09:29.120 hips and this pelvis level as we lift the legs up. 00:09:30.440 --> 00:09:33.920 And then we really get into that hip socket. 00:09:33.920 --> 00:09:36.000 So you can even look at your hips just notice how 00:09:36.000 --> 00:09:39.320 they're moving and they can torque 00:09:39.320 --> 00:09:42.120 here in this stretch and then find what feels good, 00:09:42.120 --> 00:09:47.360 maybe interlacing the fingertips behind the left thigh. 00:09:47.360 --> 00:09:50.560 You can close your eyes here and breathe. 00:10:05.040 --> 00:10:07.280 Now keep the right ankle where it is. 00:10:07.280 --> 00:10:09.800 Just lower the left foot to the ground. 00:10:09.800 --> 00:10:13.200 Then slide your right leg over your left 00:10:13.200 --> 00:10:16.840 as if you were sitting at a desk or something 00:10:16.840 --> 00:10:19.840 like that and then send your legs over to the left. 00:10:19.840 --> 00:10:23.240 Arms are gonna go up kind of like a ballerina, why not, 00:10:23.240 --> 00:10:28.716 overhead as you turn to relax on your right ear. 00:10:29.800 --> 00:10:33.130 Now breathe into your sweet belly. 00:10:35.267 --> 00:10:37.926 Really relax your shoulders. 00:10:40.680 --> 00:10:44.360 So for some this practice is just gonna be delicious, 00:10:44.360 --> 00:10:45.200 just the best. 00:10:45.200 --> 00:10:49.120 And for others this will be really challenging. 00:10:49.120 --> 00:10:53.660 So if you're finding this pace and this 00:10:54.801 --> 00:10:58.200 style challenging, 00:10:58.200 --> 00:11:01.960 anchor in the sound of your breath. 00:11:01.960 --> 00:11:05.553 Reside in the role of the observer. 00:11:07.160 --> 00:11:10.520 Think about the vocabulary that we've established together 00:11:10.520 --> 00:11:13.796 thus far and just continue to notice 00:11:15.107 --> 00:11:16.760 where your thoughts go, 00:11:16.760 --> 00:11:20.090 what your patterns are 00:11:20.090 --> 00:11:24.000 when things get a little uncomfortable. 00:11:24.000 --> 00:11:27.200 Can we use the tools that we're learning here together to stay 00:11:27.200 --> 00:11:32.130 with it and stay focused ultimately. 00:11:32.130 --> 00:11:36.200 Okay, let's slowly release, nice and slow. 00:11:36.200 --> 00:11:40.120 Come back to knees bent. 00:11:40.120 --> 00:11:41.880 Soles of the feet on the mat. 00:11:41.880 --> 00:11:42.520 When you're ready, 00:11:42.520 --> 00:11:45.623 we're gonna slowly send that left foot up high. 00:11:48.600 --> 00:11:52.120 Benji, let me tell you, Benji is stealin' the show today. 00:11:52.120 --> 00:11:56.480 Alright, interlacing the fingertips behind the thigh, 00:11:56.480 --> 00:11:58.560 the calf, finding your stretch here. 00:11:58.560 --> 00:12:02.440 Notice how this side could be different, 00:12:02.440 --> 00:12:04.720 feel different, the sensation, 00:12:04.720 --> 00:12:09.086 pulling that left hip crease down with the left thumb. 00:12:10.654 --> 00:12:12.543 Hmmm. 00:12:19.400 --> 00:12:21.400 Stay with it, breathe. 00:12:21.400 --> 00:12:24.947 Find that wave of the inhale. 00:12:26.720 --> 00:12:29.432 Softening with your exhale. 00:12:31.280 --> 00:12:34.320 Maybe you extend the right leg. 00:12:34.320 --> 00:12:37.140 Your body will tell you if that's no good for you. 00:12:37.140 --> 00:12:41.280 (chuckles) So just stay curious, 00:12:41.280 --> 00:12:45.037 give it a try, and adjust as needed. 00:12:57.120 --> 00:12:59.800 You gotta bring the breath, keep breathing. 00:12:59.800 --> 00:13:03.000 Here we go, we're gonna slowly bend the right knee, 00:13:03.000 --> 00:13:05.760 cross the left ankle over the right, 00:13:05.760 --> 00:13:07.520 find your figure four. 00:13:07.520 --> 00:13:08.960 Maybe take a peek at the hips, 00:13:08.960 --> 00:13:12.160 notice that they are center or not. 00:13:12.160 --> 00:13:13.880 And then hug the knees up to the chest. 00:13:13.880 --> 00:13:16.560 Whenever you're ready, continue to breathe. 00:13:16.560 --> 00:13:18.941 You can close your eyes. 00:13:20.800 --> 00:13:24.083 Trust that this time is valuable. 00:13:46.200 --> 00:13:47.320 And then as you're ready, 00:13:47.320 --> 00:13:52.450 slowly slide the left foot over. 00:13:52.450 --> 00:13:54.755 And we'll release into this twist here, 00:13:54.755 --> 00:13:57.840 sending the knees to the right 00:13:57.840 --> 00:14:01.040 and taking the arms all the way up and over. 00:14:01.040 --> 00:14:03.400 You can clasp the fingers or 00:14:03.400 --> 00:14:07.480 you can take it into ballerina arms and grab the wrist and 00:14:07.480 --> 00:14:11.480 relax your left ear towards the earth. 00:14:11.480 --> 00:14:13.542 Breathe. 00:14:37.329 --> 00:14:40.360 And as you're ready, slowly release, 00:14:40.360 --> 00:14:43.200 come out of the posture, bring the feet to the mat, 00:14:43.200 --> 00:14:47.200 center your hips, knees bent towards the sky. 00:14:47.200 --> 00:14:49.840 And then we're gonna allow the knees to fall to the right. 00:14:49.840 --> 00:14:51.480 You're gonna take your right ankle 00:14:51.480 --> 00:14:55.520 and cross it over the outer edge of your left thigh. 00:14:55.520 --> 00:14:58.680 Breathe deep here. 00:14:58.680 --> 00:15:02.494 Deep internal rotation of the left hip. 00:15:04.720 --> 00:15:06.400 Inhale in. 00:15:06.400 --> 00:15:08.200 Exhale, switch. 00:15:08.200 --> 00:15:12.398 Little glute massage as you take it to the other side. 00:15:22.016 --> 00:15:25.440 And then slowly release, bring the hips back to center, 00:15:25.440 --> 00:15:27.480 hug the knees to the chest. 00:15:27.480 --> 00:15:32.400 Inhale in, exhale, slowly peel the nose up towards the knees. 00:15:32.400 --> 00:15:36.160 Keep the shoulders relaxed, elbows can bend left to right. 00:15:36.160 --> 00:15:38.219 Breathe. 00:15:40.240 --> 00:15:41.280 Then from here, 00:15:41.280 --> 00:15:44.120 hold on to your right knee as you release the spine, 00:15:44.120 --> 00:15:46.240 extend the left leg out long. 00:15:46.240 --> 00:15:48.680 So we have one leg in, one leg out. 00:15:48.680 --> 00:15:50.525 Breathe in. 00:15:52.200 --> 00:15:53.240 Breathe out. 00:15:53.240 --> 00:15:56.680 Slowly peel it back up, nose to knees, 00:15:56.680 --> 00:15:57.960 left knee comes in. 00:15:57.960 --> 00:16:00.280 And then we'll extend the right leg out, 00:16:00.280 --> 00:16:04.851 relax the head, the neck, the shoulders. 00:16:10.040 --> 00:16:11.520 One more time, inhale in. NOTE Paragraph 00:16:11.520 --> 00:16:14.160 Exhale, hug both knees in. 00:16:14.160 --> 00:16:16.480 Lift the head, the neck, the shoulders. 00:16:16.480 --> 00:16:18.430 Breathe, breathe, breathe. 00:16:19.290 --> 00:16:21.200 And then exhale. 00:16:21.200 --> 00:16:23.600 Slowly release, widen the knees, 00:16:23.600 --> 00:16:25.680 soles of the feet come to touch. 00:16:25.680 --> 00:16:27.800 And this is when you can 00:16:27.800 --> 00:16:32.640 bring the pillow into the game if you like. 00:16:32.640 --> 00:16:36.880 Hands are gonna rest gently on the belly. 00:16:36.880 --> 00:16:40.506 We allow the thighs to get heavy here. 00:16:41.880 --> 00:16:45.660 We soften any gripping in the toes. 00:16:47.330 --> 00:16:50.130 Can close your eyes. 00:17:02.400 --> 00:17:05.431 Nice, easy inhalations. 00:17:06.920 --> 00:17:10.434 And easy exhalations. 00:17:18.240 --> 00:17:21.360 And slowly bring your fingertips to the outer edges 00:17:21.360 --> 00:17:26.378 of your thighs and we'll close the knees back to center. 00:17:27.400 --> 00:17:32.080 If you have a blanket here and you want to end in a burrito, 00:17:32.080 --> 00:17:34.240 highly recommended if you've never given in a try 00:17:34.240 --> 00:17:36.200 especially if you're a grown adult. 00:17:37.138 --> 00:17:38.200 You grab your blanket and 00:17:38.200 --> 00:17:42.474 you roll up like a little tequito or burrito. 00:17:44.640 --> 00:17:49.459 So it could be nice to make this moment happen for yourself. 00:17:50.560 --> 00:17:52.680 If you're trending towards 00:17:52.680 --> 00:17:55.983 making it happen go ahead and make it happen now. 00:17:57.520 --> 00:17:59.080 You know, this series kind of 00:17:59.080 --> 00:18:02.480 picks up after this, so enjoy it now. 00:18:02.480 --> 00:18:03.800 (chuckles) Just kidding. 00:18:03.800 --> 00:18:06.780 Love you guys so get comfy. 00:18:09.880 --> 00:18:12.200 And we'll just take a minute here 00:18:12.200 --> 00:18:17.400 more together to practice surrender, 00:18:17.400 --> 00:18:22.887 stillness and this constructive rest. 00:18:32.280 --> 00:18:34.816 Let your breath be easy. 00:18:36.120 --> 00:18:40.957 Give yourself permission here to do absolutely nothing. 00:19:03.640 --> 00:19:05.840 And just notice, what are you feeling? 00:19:05.840 --> 00:19:09.160 Do you feel like a little inner smile? 00:19:09.160 --> 00:19:11.600 You feel release? 00:19:11.600 --> 00:19:15.800 That tenderness back in the picture. 00:19:15.800 --> 00:19:20.480 Maybe you're feeling a little fidgety or agitated. 00:19:20.480 --> 00:19:23.575 It's all good, just notice. 00:19:26.360 --> 00:19:30.280 Rock stars, all of you, all of us. 00:19:30.280 --> 00:19:34.160 Way to take some time today to relax, to rest 00:19:35.810 --> 00:19:38.040 and check in. 00:19:38.040 --> 00:19:40.640 It's all part of the flow. 00:19:40.640 --> 00:19:42.720 Bring the palms together. 00:19:42.720 --> 00:19:44.920 As you're ready, draw them up to the third eye. 00:19:44.920 --> 00:19:48.445 Give yourself a little massage here if that feels good. 00:19:49.360 --> 00:19:52.757 Breathe in, inhale lots of love in, 00:19:52.757 --> 00:19:55.960 and exhale to close today's practice. 00:19:55.960 --> 00:19:58.640 Lots of love out. We'll see you tomorrow. 00:19:58.640 --> 00:20:00.474 Namaste. 00:20:04.574 --> 00:20:08.495 (upbeat rhythmic music)