1
00:00:00,060 --> 00:00:01,920
what's up everyone welcome to yoga with

2
00:00:01,920 --> 00:00:05,220
Adriene I'm Adriene and welcome to day

3
00:00:05,220 --> 00:00:09,150
one of 30 days of yoga camp thank you so

4
00:00:09,150 --> 00:00:11,010
much for being here it's so beautiful

5
00:00:11,010 --> 00:00:12,300
that you have chosen to show up for

6
00:00:12,300 --> 00:00:14,370
yourself and practice with me I think we

7
00:00:14,370 --> 00:00:15,780
have a fun journey ahead of us

8
00:00:15,780 --> 00:00:18,150
the affirmation for today's practice is

9
00:00:18,150 --> 00:00:20,460
I accept all about accepting where

10
00:00:20,460 --> 00:00:21,810
you're at today just kind of taking

11
00:00:21,810 --> 00:00:23,310
stock we're going to take it easy and

12
00:00:23,310 --> 00:00:27,590
find what feels good let's get started

13
00:00:34,940 --> 00:00:37,200
all right today we're going to begin in

14
00:00:37,200 --> 00:00:41,250
a nice comfortable seat you can sit up

15
00:00:41,250 --> 00:00:43,350
on a blanket or a block that feels good

16
00:00:43,350 --> 00:00:45,090
you can even do this first moment in a

17
00:00:45,090 --> 00:00:46,800
chair if you're feeling super tight in

18
00:00:46,800 --> 00:00:48,629
the back and you're really new to the

19
00:00:48,629 --> 00:00:51,239
practice so come to a comfortable seat

20
00:00:51,239 --> 00:00:58,710
of your choice and when you're ready sit

21
00:00:58,710 --> 00:01:01,590
up nice and tall take a deep breath in

22
00:01:01,590 --> 00:01:05,489
and as you exhale just begin to settle

23
00:01:05,489 --> 00:01:13,830
into the moment here so we're going on a

24
00:01:13,830 --> 00:01:17,430
journey together and there's a little

25
00:01:17,430 --> 00:01:24,030
bit of trust that needs to be felt trust

26
00:01:24,030 --> 00:01:25,550
the process

27
00:01:25,550 --> 00:01:29,610
trust the video trust yourself the

28
00:01:29,610 --> 00:01:32,640
attending to your body your mind your

29
00:01:32,640 --> 00:01:34,640
heart taking this time for yourself is

30
00:01:34,640 --> 00:01:37,640
worth it in every possible way

31
00:01:37,640 --> 00:01:41,910
so right away in this moment not to

32
00:01:41,910 --> 00:01:44,310
sound too hokey but just trust trust the

33
00:01:44,310 --> 00:01:45,990
video so see if you can take your eyes

34
00:01:45,990 --> 00:01:52,830
off the video and close your eyes and

35
00:01:52,830 --> 00:01:59,880
notice your breath it can be quite

36
00:01:59,880 --> 00:02:04,289
difficult to just stop and notice how

37
00:02:04,289 --> 00:02:07,080
you're feeling because we're always on

38
00:02:07,080 --> 00:02:12,330
the go we're always trying to master our

39
00:02:12,330 --> 00:02:15,840
tasks and sometimes we of course run

40
00:02:15,840 --> 00:02:17,610
away from the sensations the feelings

41
00:02:17,610 --> 00:02:19,410
because they maybe don't feel good so

42
00:02:19,410 --> 00:02:21,690
we're here to just explore final it

43
00:02:21,690 --> 00:02:25,080
feels good so close your eyes just going

44
00:02:25,080 --> 00:02:27,630
to take a couple breaths here on your

45
00:02:27,630 --> 00:02:31,050
own hands can rest gently wherever they

46
00:02:31,050 --> 00:02:36,959
naturally fall just take a couple deep

47
00:02:36,959 --> 00:02:43,400
breaths in and out in and out

48
00:02:43,410 --> 00:02:46,020
we close the eyes to just kind of

49
00:02:46,020 --> 00:02:50,120
connect go inward

50
00:03:09,180 --> 00:03:13,970
and then to our affirmation for today I

51
00:03:14,269 --> 00:03:19,110
accept you can say this quietly to

52
00:03:19,110 --> 00:03:21,540
yourself if you're feeling adventurous

53
00:03:21,540 --> 00:03:23,310
you can say it out loud

54
00:03:23,310 --> 00:03:33,989
I accept today is all about accepting

55
00:03:33,989 --> 00:03:36,150
where you are today kind of a taking

56
00:03:36,150 --> 00:03:43,349
stock day easing into it one more time

57
00:03:43,349 --> 00:03:50,238
with the breath I accept

58
00:03:56,030 --> 00:03:57,710
and slowly we'll draw the palms together

59
00:03:57,710 --> 00:04:00,590
at the heart you can bat the eyelashes

60
00:04:00,590 --> 00:04:03,920
open a little bit and we'll slowly lift

61
00:04:03,920 --> 00:04:05,510
the chest up to the thumbs even more

62
00:04:05,510 --> 00:04:07,190
sitting up nice and tall wherever you

63
00:04:07,190 --> 00:04:09,800
are gently just find a little sway here

64
00:04:09,800 --> 00:04:11,330
gently find a little movement so it

65
00:04:11,330 --> 00:04:12,890
could be front to back whatever feels

66
00:04:12,890 --> 00:04:18,320
good it could be side to side ooh wow I

67
00:04:18,320 --> 00:04:20,238
wonder if I might picked up that my neck

68
00:04:20,238 --> 00:04:21,769
Wow

69
00:04:21,769 --> 00:04:27,650
firework show so here we're just finding

70
00:04:27,650 --> 00:04:29,570
a little movement I'm wanting to kind of

71
00:04:29,570 --> 00:04:31,430
set the tone for our journey which is

72
00:04:31,430 --> 00:04:33,410
that you're really here to have an

73
00:04:33,410 --> 00:04:35,870
experience in a process so rather than

74
00:04:35,870 --> 00:04:37,820
just coming into this shape here with

75
00:04:37,820 --> 00:04:39,680
the palms together on your leg Laura at

76
00:04:39,680 --> 00:04:42,100
the heart which is beautiful and lovely

77
00:04:42,100 --> 00:04:44,390
but we also give ourselves a little bit

78
00:04:44,390 --> 00:04:46,550
of freedom to move and to just kind of

79
00:04:46,550 --> 00:04:49,190
notice where we are today again I accept

80
00:04:49,190 --> 00:04:52,850
where I am today and I show up for

81
00:04:52,850 --> 00:04:56,810
myself fully so you might even say that

82
00:04:56,810 --> 00:04:58,760
quietly to yourself I accept where I'm

83
00:04:58,760 --> 00:05:05,380
at today and I show up for myself fully

84
00:05:07,030 --> 00:05:09,020
awesome bow your head to your heart

85
00:05:09,020 --> 00:05:11,660
easing into it today begin to loop the

86
00:05:11,660 --> 00:05:13,190
shoulders back so just notice if your

87
00:05:13,190 --> 00:05:15,560
shoulders are crunching up and draw the

88
00:05:15,560 --> 00:05:19,390
elbows down shoulders away from the ears

89
00:05:19,390 --> 00:05:21,650
so again you have to trust the video

90
00:05:21,650 --> 00:05:25,400
here I'll do my best I've been working

91
00:05:25,400 --> 00:05:27,650
very hard to learn how to guide you with

92
00:05:27,650 --> 00:05:29,450
my voice and just let the video be a

93
00:05:29,450 --> 00:05:32,510
guide so chin to chest here breathing

94
00:05:32,510 --> 00:05:37,130
into the back of the neck one more

95
00:05:37,130 --> 00:05:42,410
breath then on an exhale release the

96
00:05:42,410 --> 00:05:44,419
palms and wherever you are we're going

97
00:05:44,419 --> 00:05:46,550
to come to all four so take your time

98
00:05:46,550 --> 00:05:47,720
getting there if you're in a chair you

99
00:05:47,720 --> 00:05:49,400
know whatever comfortable seat you chose

100
00:05:49,400 --> 00:05:50,570
take your time getting there

101
00:05:50,570 --> 00:05:54,280
we're going to meet in tabletop position

102
00:05:59,430 --> 00:06:05,530
so today day 1 nice and slow we come to

103
00:06:05,530 --> 00:06:07,630
a table top here and if you're new to

104
00:06:07,630 --> 00:06:09,729
the practice try to be as meticulous as

105
00:06:09,729 --> 00:06:12,069
possible you know in a loving way oh

106
00:06:12,069 --> 00:06:15,340
there's that creaky old floor yep love

107
00:06:15,340 --> 00:06:15,729
it

108
00:06:15,729 --> 00:06:17,440
wrists underneath the shoulders knees

109
00:06:17,440 --> 00:06:20,410
directly underneath the hips if you've

110
00:06:20,410 --> 00:06:21,789
been following yoga with Adriene for a

111
00:06:21,789 --> 00:06:23,259
while then you know about the creaky old

112
00:06:23,259 --> 00:06:26,250
work little things

113
00:06:26,250 --> 00:06:28,810
first things first guys pay attention to

114
00:06:28,810 --> 00:06:31,270
your alignment alignment wrists

115
00:06:31,270 --> 00:06:32,470
underneath the shoulders knees directly

116
00:06:32,470 --> 00:06:35,500
underneath the hip points toes in line

117
00:06:35,500 --> 00:06:38,199
with the knees then everyone bend your

118
00:06:38,199 --> 00:06:40,599
elbows take your gaze down trusts off

119
00:06:40,599 --> 00:06:43,930
the video and then with the gaze

120
00:06:43,930 --> 00:06:45,400
straight down in the neck nice and long

121
00:06:45,400 --> 00:06:48,009
we're going to press the earth away so

122
00:06:48,009 --> 00:06:50,620
press away from your yoga mat now

123
00:06:50,620 --> 00:06:52,570
especially if you're super flexy or you

124
00:06:52,570 --> 00:06:55,990
have you know any well just make sure

125
00:06:55,990 --> 00:06:57,759
you're not locking in the elbows guys so

126
00:06:57,759 --> 00:07:00,639
keep a soft soft bed and then this is it

127
00:07:00,639 --> 00:07:04,030
breathe here one nice long line from the

128
00:07:04,030 --> 00:07:05,409
crown of the head to the tip of the

129
00:07:05,409 --> 00:07:07,930
tailbone a couple of things just for day

130
00:07:07,930 --> 00:07:09,070
one this is going to help us throughout

131
00:07:09,070 --> 00:07:11,050
the whole journey remember that the neck

132
00:07:11,050 --> 00:07:14,919
is an extension of the spine so nice and

133
00:07:14,919 --> 00:07:15,539
long

134
00:07:15,539 --> 00:07:17,740
then notice if you're kind of dipping

135
00:07:17,740 --> 00:07:23,110
down in the lower back body see if you

136
00:07:23,110 --> 00:07:24,729
can lengthen the tailbone towards the

137
00:07:24,729 --> 00:07:26,650
back edge of your mat hug the lower ribs

138
00:07:26,650 --> 00:07:29,139
in navel up towards the spine so we

139
00:07:29,139 --> 00:07:31,300
gently engage the belly the muscles of

140
00:07:31,300 --> 00:07:33,820
the abdominal wall and then last but not

141
00:07:33,820 --> 00:07:35,110
least my friends notice that there's a

142
00:07:35,110 --> 00:07:36,580
little bit of a valley between your two

143
00:07:36,580 --> 00:07:39,159
shoulder blades here see if again you

144
00:07:39,159 --> 00:07:41,440
can use that pressing away from the

145
00:07:41,440 --> 00:07:44,080
earth to bring awareness into the upper

146
00:07:44,080 --> 00:07:44,680
back body

147
00:07:44,680 --> 00:07:46,719
so again if you're kind of dipping down

148
00:07:46,719 --> 00:07:47,860
there's a little valley between your

149
00:07:47,860 --> 00:07:49,680
shoulder blades there see if you can

150
00:07:49,680 --> 00:07:53,259
bring awareness by pressing away from

151
00:07:53,259 --> 00:07:56,020
your yoga mat finding a little doming

152
00:07:56,020 --> 00:07:58,740
effect through the upper back body and

153
00:07:58,740 --> 00:08:01,870
then if you're working in this way you

154
00:08:01,870 --> 00:08:03,820
might begin to feel tired here even

155
00:08:03,820 --> 00:08:06,039
shake here even sweat here because we're

156
00:08:06,039 --> 00:08:09,250
waking up the whole body noticing how we

157
00:08:09,250 --> 00:08:09,940
feel today

158
00:08:09,940 --> 00:08:12,550
and as you get tired remember your

159
00:08:12,550 --> 00:08:16,900
mantra I accept no need to wait to the

160
00:08:16,900 --> 00:08:18,220
thirtieth day to start loving yourself

161
00:08:18,220 --> 00:08:20,320
let's start now so one more breath here

162
00:08:20,320 --> 00:08:23,350
you want to challenge yourself you can

163
00:08:23,350 --> 00:08:24,760
press into the tops of the feet press

164
00:08:24,760 --> 00:08:26,140
into the palms and let the knees hover

165
00:08:26,140 --> 00:08:29,110
for just a second but again we're easing

166
00:08:29,110 --> 00:08:31,090
into the practice today so no need to do

167
00:08:31,090 --> 00:08:32,590
this if you're tired or you're just

168
00:08:32,590 --> 00:08:35,710
easing in but just a little option here

169
00:08:35,710 --> 00:08:37,719
to check that line from the crown to the

170
00:08:37,719 --> 00:08:40,080
tail we call this the Dunda and Sanskrit

171
00:08:40,080 --> 00:08:43,120
Sanskrit for staff or stick literally

172
00:08:43,120 --> 00:08:45,700
the line that holds us up okay release

173
00:08:45,700 --> 00:08:47,560
the knees you haven't already and then

174
00:08:47,560 --> 00:08:49,810
we'll drop the elbows where the hands

175
00:08:49,810 --> 00:08:53,560
were for heart to earth pose on a hatha

176
00:08:53,560 --> 00:08:57,580
Ahsan one of my favorites so we let the

177
00:08:57,580 --> 00:09:00,580
tail rock up towards the sky and then we

178
00:09:00,580 --> 00:09:04,180
slowly walk the knees out so notice how

179
00:09:04,180 --> 00:09:05,860
the fingers in the wrists want to come

180
00:09:05,860 --> 00:09:07,570
in or splay out see if you can keep two

181
00:09:07,570 --> 00:09:11,230
parallel lines so again checking into

182
00:09:11,230 --> 00:09:15,310
the alignment eventually we rest the

183
00:09:15,310 --> 00:09:19,960
forehead to the mat ah breathe here

184
00:09:19,960 --> 00:09:21,640
notice that the toes are coming in or

185
00:09:21,640 --> 00:09:25,690
going out and after you feel like you've

186
00:09:25,690 --> 00:09:27,370
had it go ahead and take your eyes off

187
00:09:27,370 --> 00:09:29,380
the video and press into all ten

188
00:09:29,380 --> 00:09:31,560
knuckles and enjoy this beautiful

189
00:09:31,560 --> 00:09:34,030
beautiful heart opener here opening the

190
00:09:34,030 --> 00:09:39,340
shoulders great for the spine I invite

191
00:09:39,340 --> 00:09:44,880
you now to begin deepening the breath

192
00:09:51,720 --> 00:09:54,350
who

193
00:09:56,879 --> 00:10:00,379
awesome everyone press into the palms

194
00:10:00,379 --> 00:10:02,669
press into the tops of the feet and

195
00:10:02,669 --> 00:10:06,139
slowly begin to shift your heart forward

196
00:10:06,139 --> 00:10:10,139
nice and slow nice and slow all the way

197
00:10:10,139 --> 00:10:13,319
to the belly great elbows can walk right

198
00:10:13,319 --> 00:10:14,549
underneath the shoulders make

199
00:10:14,549 --> 00:10:16,169
adjustments if you need to here again

200
00:10:16,169 --> 00:10:19,410
two parallel lines in the forearms press

201
00:10:19,410 --> 00:10:21,779
the pubic bone into the earth press into

202
00:10:21,779 --> 00:10:24,839
the tops of the feet and slowly we'll

203
00:10:24,839 --> 00:10:27,109
begin to open the heart once again

204
00:10:27,109 --> 00:10:31,049
Sphinx pose feel the stretch in the

205
00:10:31,049 --> 00:10:33,329
belly so day one we're going to do lots

206
00:10:33,329 --> 00:10:34,919
of stuff on the floor so enjoy this

207
00:10:34,919 --> 00:10:36,479
little dance with gravity keeping it

208
00:10:36,479 --> 00:10:41,699
nice and low today lengthen through the

209
00:10:41,699 --> 00:10:44,369
crown of the head and then again just

210
00:10:44,369 --> 00:10:45,809
notice that the toes are coming in or

211
00:10:45,809 --> 00:10:46,889
splaying out can you have a lot of

212
00:10:46,889 --> 00:10:49,859
consciousness awareness from the crown

213
00:10:49,859 --> 00:10:54,289
of the head to the tips of your toes to

214
00:10:54,859 --> 00:10:57,319
take it a little deeper

215
00:10:57,319 --> 00:11:01,319
imagine pressing your two elbows into

216
00:11:01,319 --> 00:11:03,209
the yoga mat and the palms into the yoga

217
00:11:03,209 --> 00:11:05,579
mat so much so that you would maybe rip

218
00:11:05,579 --> 00:11:07,829
the center of your mat so again we're

219
00:11:07,829 --> 00:11:09,959
not just hanging out here but finding

220
00:11:09,959 --> 00:11:13,649
length and using the foundation to build

221
00:11:13,649 --> 00:11:17,970
up from one more breath here my friends

222
00:11:17,970 --> 00:11:21,629
you got it then slow with control we

223
00:11:21,629 --> 00:11:26,819
release draw the palms underneath the

224
00:11:26,819 --> 00:11:29,489
shoulders here curl the toes under and

225
00:11:29,489 --> 00:11:33,689
we'll come back to all fours lock the

226
00:11:33,689 --> 00:11:36,479
knees underneath the hips wrists back

227
00:11:36,479 --> 00:11:38,909
underneath the shoulders and here we go

228
00:11:38,909 --> 00:11:42,809
cat cow our first cat cow of the 30 days

229
00:11:42,809 --> 00:11:46,109
of yoga man enjoy it no yoga robots here

230
00:11:46,109 --> 00:11:48,899
I always say so you can once you know

231
00:11:48,899 --> 00:11:50,249
what you're doing you can close the eyes

232
00:11:50,249 --> 00:11:53,519
and begin to get your groove on inhale

233
00:11:53,519 --> 00:11:55,949
drop the belly open up through the chest

234
00:11:55,949 --> 00:12:00,689
the heart exhale curling under tailbone

235
00:12:00,689 --> 00:12:04,259
tucks navel draws up we find this

236
00:12:04,259 --> 00:12:08,069
beautiful arc or arch in the spine chin

237
00:12:08,069 --> 00:12:10,488
to chest

238
00:12:11,850 --> 00:12:15,190
continuing inhaling dropping the belly

239
00:12:15,190 --> 00:12:17,440
finding length opening through the front

240
00:12:17,440 --> 00:12:19,300
body should feel good here especially if

241
00:12:19,300 --> 00:12:21,850
you slow it down just a hair and then

242
00:12:21,850 --> 00:12:24,430
exhaling starting at the tail bone

243
00:12:24,430 --> 00:12:28,270
traveling up through the spine crown of

244
00:12:28,270 --> 00:12:32,529
the head down towards the ears so find a

245
00:12:32,529 --> 00:12:34,720
rhythm here that feels good for you so

246
00:12:34,720 --> 00:12:37,560
if it feels good to hang out here in the

247
00:12:37,560 --> 00:12:41,140
arc or arch for a couple breaths please

248
00:12:41,140 --> 00:12:43,720
do if it feels good to hang out here for

249
00:12:43,720 --> 00:12:46,900
a little bit and maybe draw line with

250
00:12:46,900 --> 00:12:57,880
the nose back and forth please do day

251
00:12:57,880 --> 00:13:05,260
one taking stock and then we can begin

252
00:13:05,260 --> 00:13:07,210
to veer off the railroad tracks a little

253
00:13:07,210 --> 00:13:12,730
bit side to side with the hips creaky

254
00:13:12,730 --> 00:13:19,440
old floor common back strong thank you

255
00:13:19,440 --> 00:13:22,330
and then when you feel satisfied we're

256
00:13:22,330 --> 00:13:24,000
going to bring the two big toes to touch

257
00:13:24,000 --> 00:13:27,730
knees as wide as your yoga mat and then

258
00:13:27,730 --> 00:13:30,250
we're going to send it on back extended

259
00:13:30,250 --> 00:13:31,240
Child's Pose

260
00:13:31,240 --> 00:13:34,600
this time bringing the palms together so

261
00:13:34,600 --> 00:13:36,220
coming up off the wrist this time as we

262
00:13:36,220 --> 00:13:40,540
bring them up and overhead to start feel

263
00:13:40,540 --> 00:13:42,750
good blood flowing opposite direction

264
00:13:42,750 --> 00:13:45,430
you can walk your elbows towards the

265
00:13:45,430 --> 00:13:47,290
front of your mat a little bit more here

266
00:13:47,290 --> 00:13:49,630
if that feels good and take a second

267
00:13:49,630 --> 00:13:51,850
here to close your eyes and breathe into

268
00:13:51,850 --> 00:13:53,350
the back body whatever that means to you

269
00:13:53,350 --> 00:13:55,390
maybe you can even feel the skin of your

270
00:13:55,390 --> 00:13:56,890
back stretch as you take a great big

271
00:13:56,890 --> 00:14:02,490
inhale in and then let it go

272
00:14:12,980 --> 00:14:15,480
slowly begin to reach the fingertips

273
00:14:15,480 --> 00:14:17,610
towards the front edge of your mat hug

274
00:14:17,610 --> 00:14:19,740
the lower ribs in press into the tops of

275
00:14:19,740 --> 00:14:21,300
the feet and slowly begin to look

276
00:14:21,300 --> 00:14:23,580
forward as you come all the way back up

277
00:14:23,580 --> 00:14:26,360
walk the knees underneath the hip points

278
00:14:26,360 --> 00:14:29,670
wrists back underneath the shoulders all

279
00:14:29,670 --> 00:14:31,110
right let's start to spice it up what do

280
00:14:31,110 --> 00:14:32,399
you say pressing the tops of the feet

281
00:14:32,399 --> 00:14:34,740
press away from your yoga mat with your

282
00:14:34,740 --> 00:14:37,950
palms we cultivated a little bit of

283
00:14:37,950 --> 00:14:40,440
energy through the midline throughout

284
00:14:40,440 --> 00:14:42,120
our practice and this is going to just

285
00:14:42,120 --> 00:14:43,529
help check in with that here we are

286
00:14:43,529 --> 00:14:45,660
pressing into the top of the left foot

287
00:14:45,660 --> 00:14:47,279
I would have slide your right toes out

288
00:14:47,279 --> 00:14:49,050
now keep your right toes on the earth

289
00:14:49,050 --> 00:14:51,180
even if you are an experienced yo you

290
00:14:51,180 --> 00:14:52,410
keep your right toes on the earth and

291
00:14:52,410 --> 00:14:55,260
just begin to saw back and forth check

292
00:14:55,260 --> 00:14:56,490
in with that Dunda this is the

293
00:14:56,490 --> 00:14:58,500
foundation of our practice here pressing

294
00:14:58,500 --> 00:15:01,350
into all ten knuckles strong spreading

295
00:15:01,350 --> 00:15:03,779
the fingertips y-yes we get a nice

296
00:15:03,779 --> 00:15:05,730
stretch in the right leg here finding

297
00:15:05,730 --> 00:15:08,339
that sit bone to heel connection but

298
00:15:08,339 --> 00:15:10,050
also a chance to check in with the spine

299
00:15:10,050 --> 00:15:13,170
notice are you hollowing through the

300
00:15:13,170 --> 00:15:16,770
upper back body or collapsing is the

301
00:15:16,770 --> 00:15:20,250
neck nice and long and the extension of

302
00:15:20,250 --> 00:15:22,980
the spine or is it collapsing can you

303
00:15:22,980 --> 00:15:26,160
engage your abdominal wall just a little

304
00:15:26,160 --> 00:15:29,430
bit drawing the navel up knitting the

305
00:15:29,430 --> 00:15:31,950
lower ribs in a little bit and then if

306
00:15:31,950 --> 00:15:33,060
you're new to the practice and your

307
00:15:33,060 --> 00:15:35,130
wrists are giving you trouble here let's

308
00:15:35,130 --> 00:15:36,810
start to really pay attention to the

309
00:15:36,810 --> 00:15:40,230
hands straightening the thumbs not

310
00:15:40,230 --> 00:15:42,240
collapsing in but pressing away from the

311
00:15:42,240 --> 00:15:46,380
earth okay here we go lift the right leg

312
00:15:46,380 --> 00:15:46,829
up high

313
00:15:46,829 --> 00:15:49,260
turn the right toes down try to lift

314
00:15:49,260 --> 00:15:50,820
from your right inner thigh so rather

315
00:15:50,820 --> 00:15:53,070
than lifting here keep it nice and in

316
00:15:53,070 --> 00:15:57,000
line you might begin to shake here feel

317
00:15:57,000 --> 00:15:59,339
that heat ah notice what it feels like

318
00:15:59,339 --> 00:16:01,350
to be alive today that's what day one is

319
00:16:01,350 --> 00:16:03,450
all about you might rotate the right

320
00:16:03,450 --> 00:16:05,640
ankle one way and then the other and

321
00:16:05,640 --> 00:16:07,770
then just three little vinyasas here we

322
00:16:07,770 --> 00:16:11,850
inhale lift the right leg exhale nose to

323
00:16:11,850 --> 00:16:13,190
knee

324
00:16:13,190 --> 00:16:16,579
so cow variation your inhale extend

325
00:16:16,579 --> 00:16:20,490
spread the right toes exhale nose to

326
00:16:20,490 --> 00:16:21,300
knee

327
00:16:21,300 --> 00:16:24,750
and one more full-body experience you

328
00:16:24,750 --> 00:16:28,460
got it here we go exhale nose to knee

329
00:16:28,460 --> 00:16:32,550
navel up great take a second to release

330
00:16:32,550 --> 00:16:36,290
you can take a child's pose here roll up

331
00:16:36,290 --> 00:16:39,650
to a little hero variation three breaths

332
00:16:39,650 --> 00:16:57,480
to notice how you feel awesome and back

333
00:16:57,480 --> 00:17:00,720
for more back to all fours find your

334
00:17:00,720 --> 00:17:06,450
four posts nice and strong so we have a

335
00:17:06,450 --> 00:17:07,890
lot of videos that you can supplement

336
00:17:07,890 --> 00:17:09,810
with this journey there's a great one

337
00:17:09,810 --> 00:17:13,470
for wrists that would be really nice

338
00:17:13,470 --> 00:17:15,180
just to kind of get the foundation of

339
00:17:15,180 --> 00:17:16,890
the palms for the wrists really great at

340
00:17:16,890 --> 00:17:19,200
the rotation of the shoulders here we go

341
00:17:19,200 --> 00:17:21,810
sliding the left toes out find that sit

342
00:17:21,810 --> 00:17:23,280
bone to heel connection and just enjoy

343
00:17:23,280 --> 00:17:26,819
this nice gentle stretch in the left leg

344
00:17:26,819 --> 00:17:30,060
as you saw back and forth and then

345
00:17:30,060 --> 00:17:32,030
continue on going through your checklist

346
00:17:32,030 --> 00:17:34,380
whatever that means to you just bringing

347
00:17:34,380 --> 00:17:36,150
awareness different areas of the body

348
00:17:36,150 --> 00:17:38,880
this also helps us stay out of the mind

349
00:17:38,880 --> 00:17:41,040
the thinking mind gives it a break and

350
00:17:41,040 --> 00:17:44,430
helps us connect to the present moment

351
00:17:44,430 --> 00:17:49,080
physically even spiritually with your

352
00:17:49,080 --> 00:17:54,330
breath connecting it all and again try

353
00:17:54,330 --> 00:17:55,800
to stay present as you press away from

354
00:17:55,800 --> 00:17:57,510
your yoga mat and lift the left leg up

355
00:17:57,510 --> 00:18:00,840
high here we go then go through your

356
00:18:00,840 --> 00:18:04,560
checklist lifting from the left inner

357
00:18:04,560 --> 00:18:07,740
thigh left toes down careful not to

358
00:18:07,740 --> 00:18:10,560
collapse here we go a little vinyasa

359
00:18:10,560 --> 00:18:14,670
here to stir the energy three times we

360
00:18:14,670 --> 00:18:20,780
inhale extend lift exhale nose to knee

361
00:18:20,929 --> 00:18:23,909
inhale extend press into both palms

362
00:18:23,909 --> 00:18:29,700
evenly and exhale nose to knee one more

363
00:18:29,700 --> 00:18:34,340
time you got it inhale extend and exhale

364
00:18:34,340 --> 00:18:40,200
no finish great release this time

365
00:18:40,200 --> 00:18:42,740
everyone come back to sit on the heels

366
00:18:42,740 --> 00:18:45,299
palms are going to flip up and at any

367
00:18:45,299 --> 00:18:47,070
point during the practice this goes for

368
00:18:47,070 --> 00:18:48,389
the whole journey if you need to take

369
00:18:48,389 --> 00:18:50,370
your hands to your forearms or risk to

370
00:18:50,370 --> 00:18:53,669
give it a little massage tend to it my

371
00:18:53,669 --> 00:18:56,000
friends

372
00:18:56,000 --> 00:19:10,230
three breaths here awesome and we'll

373
00:19:10,230 --> 00:19:12,299
spread the fingertips wide come back to

374
00:19:12,299 --> 00:19:14,610
all fours and this time we're going to

375
00:19:14,610 --> 00:19:16,980
curl the toes on there and take it to

376
00:19:16,980 --> 00:19:18,799
downward facing dog

377
00:19:18,799 --> 00:19:21,299
so we send the hips up high take your

378
00:19:21,299 --> 00:19:25,340
time getting there nice and slow and

379
00:19:25,549 --> 00:19:28,289
forget about creating the downward dog

380
00:19:28,289 --> 00:19:33,779
shape remember the mantra or your

381
00:19:33,779 --> 00:19:38,059
affirmation for today I accept

382
00:19:38,059 --> 00:19:41,580
so using this beautiful opportunity to

383
00:19:41,580 --> 00:19:45,269
explore your body so that you can accept

384
00:19:45,269 --> 00:19:50,490
yourself fully show up so all that to

385
00:19:50,490 --> 00:19:52,080
say resist the urge to come here and

386
00:19:52,080 --> 00:19:52,470
hold

387
00:19:52,470 --> 00:19:56,090
ouch explore find soft bend in the knees

388
00:19:56,090 --> 00:19:58,409
you might wake up the feet a little bit

389
00:19:58,409 --> 00:20:04,580
here come on now connect use your breath

390
00:20:05,000 --> 00:20:07,019
we're not going to get everything at

391
00:20:07,019 --> 00:20:09,120
once even neem right I'm like checking

392
00:20:09,120 --> 00:20:11,730
in noticing where my body's at today

393
00:20:11,730 --> 00:20:16,700
it's always different staying present

394
00:20:20,260 --> 00:20:26,750
deep breath in deep breath out awesome

395
00:20:26,750 --> 00:20:28,550
my friends take one more breath here in

396
00:20:28,550 --> 00:20:33,400
downward-facing dog inhale in whoo doggy

397
00:20:33,400 --> 00:20:36,400
get it and then slowly lower the knees

398
00:20:36,400 --> 00:20:40,550
also more cross the ankles slowly slowly

399
00:20:40,550 --> 00:20:45,920
come through to seated and voila

400
00:20:45,920 --> 00:20:49,970
back to our cross-legged position so

401
00:20:49,970 --> 00:20:51,440
from here we're going to sit up nice and

402
00:20:51,440 --> 00:20:54,200
tall profile here so you can see my

403
00:20:54,200 --> 00:20:57,170
spine this is important we won't go

404
00:20:57,170 --> 00:20:58,340
through this every day but this is

405
00:20:58,340 --> 00:21:00,080
important on day one for Yogi's of all

406
00:21:00,080 --> 00:21:01,610
levels just to check in with the spine

407
00:21:01,610 --> 00:21:03,650
so some of us tend to kind of like

408
00:21:03,650 --> 00:21:06,020
muscle through twists some of us need a

409
00:21:06,020 --> 00:21:09,710
little lift in the hips especially if

410
00:21:09,710 --> 00:21:12,800
you feel like this is happening a lot so

411
00:21:12,800 --> 00:21:14,900
sit up on something tall if you feel

412
00:21:14,900 --> 00:21:16,720
like this is happening in the spine and

413
00:21:16,720 --> 00:21:19,100
for those who have been working on them

414
00:21:19,100 --> 00:21:20,960
to practice for a long time I encourage

415
00:21:20,960 --> 00:21:23,450
you to resist the urge to muscle through

416
00:21:23,450 --> 00:21:25,900
your twists let's try it all together

417
00:21:25,900 --> 00:21:28,580
palms on the tops of the knees tuck the

418
00:21:28,580 --> 00:21:31,100
chin to the chest and slowly roll up

419
00:21:31,100 --> 00:21:38,420
through the spine notice your breath

420
00:21:38,420 --> 00:21:43,190
once again maybe this time connecting to

421
00:21:43,190 --> 00:21:50,800
an e je breath that ocean sound

422
00:21:57,090 --> 00:21:59,770
and slowly reach the right fingertips up

423
00:21:59,770 --> 00:22:01,980
high fine length in the right side body

424
00:22:01,980 --> 00:22:04,810
inhale in as you exhale send lift

425
00:22:04,810 --> 00:22:06,580
fingertips behind you but again careful

426
00:22:06,580 --> 00:22:09,220
not some muscle keep them soft so inhale

427
00:22:09,220 --> 00:22:12,610
we reach and then exhale right hand to

428
00:22:12,610 --> 00:22:16,630
the top of the left knee see if you can

429
00:22:16,630 --> 00:22:18,910
continue to draw energy up from your

430
00:22:18,910 --> 00:22:21,190
Center if you're familiar with mula

431
00:22:21,190 --> 00:22:22,990
bandha then connect to those muscles of

432
00:22:22,990 --> 00:22:25,720
the pelvic floor and lift lift lift if

433
00:22:25,720 --> 00:22:27,310
you're not familiar you know another day

434
00:22:27,310 --> 00:22:30,130
loop the shoulders another video can go

435
00:22:30,130 --> 00:22:33,730
deeper and take a second here to just

436
00:22:33,730 --> 00:22:35,260
notice what's going on in your feet are

437
00:22:35,260 --> 00:22:36,490
you clenching in the feet or they just

438
00:22:36,490 --> 00:22:38,050
kind of soft can you bring a little

439
00:22:38,050 --> 00:22:43,420
energy to your feet and then we inhale

440
00:22:43,420 --> 00:22:47,950
lift and lengthen exhale hugging the

441
00:22:47,950 --> 00:22:49,810
lower ribs in we just begin to play in

442
00:22:49,810 --> 00:22:50,500
the spine

443
00:22:50,500 --> 00:22:52,420
you might notice you're really super

444
00:22:52,420 --> 00:22:54,880
tight today well good you're in the

445
00:22:54,880 --> 00:22:59,740
perfect place a couple more breaths here

446
00:22:59,740 --> 00:23:02,230
close your eyes enjoy this time for

447
00:23:02,230 --> 00:23:04,620
yourself

448
00:23:09,470 --> 00:23:11,530
you

449
00:23:14,580 --> 00:23:17,190
on your last breath here lift your chest

450
00:23:17,190 --> 00:23:19,380
lift your heart lift the chin slightly

451
00:23:19,380 --> 00:23:23,400
and then exhale release back to Center

452
00:23:23,400 --> 00:23:25,920
palms on the tops of the knees head over

453
00:23:25,920 --> 00:23:29,040
heart heart over pelvis here we go other

454
00:23:29,040 --> 00:23:31,260
side lifting left fingertips up this

455
00:23:31,260 --> 00:23:33,270
time inhale lengthen through the left

456
00:23:33,270 --> 00:23:34,500
side body stretch stretch stretch

457
00:23:34,500 --> 00:23:37,140
stretch and then exhale release the

458
00:23:37,140 --> 00:23:41,450
right fingertips behind begin to twist

459
00:23:41,980 --> 00:23:44,679
now again it's not about how far can I

460
00:23:44,679 --> 00:23:50,710
twist is really about taking stock so my

461
00:23:50,710 --> 00:23:52,600
suggestion to use just slow it down use

462
00:23:52,600 --> 00:23:56,889
your breath inhale lift and lengthen and

463
00:23:56,889 --> 00:24:01,149
exhale to explore connecting to the

464
00:24:01,149 --> 00:24:03,190
center channel notice if your left leg

465
00:24:03,190 --> 00:24:04,960
wants to fly up so lots of awareness

466
00:24:04,960 --> 00:24:14,620
here as we ground down inhale lift and

467
00:24:14,620 --> 00:24:26,820
lengthen exhale twist inhale lift

468
00:24:29,440 --> 00:24:39,020
exhale twist so just playing here one

469
00:24:39,020 --> 00:24:41,450
more breath wherever you are inhale lift

470
00:24:41,450 --> 00:24:44,840
to your chest your heart lifts your chin

471
00:24:44,840 --> 00:24:50,060
slightly grow tall and then exhale back

472
00:24:50,060 --> 00:24:51,280
to centre

473
00:24:51,280 --> 00:24:53,990
awesome take the hands around to the

474
00:24:53,990 --> 00:24:57,790
backs of the legs I'm going to come here

475
00:24:57,790 --> 00:25:00,890
just for a moment just a tiny bit of a

476
00:25:00,890 --> 00:25:02,510
core check in today before we take it

477
00:25:02,510 --> 00:25:03,950
down to the ground again nice and easy

478
00:25:03,950 --> 00:25:06,080
breezy today just taking stock of the

479
00:25:06,080 --> 00:25:07,850
body so bring the hands to the backs of

480
00:25:07,850 --> 00:25:09,800
the legs loop the shoulders and sit up

481
00:25:09,800 --> 00:25:11,720
nice and tall here again notice if

482
00:25:11,720 --> 00:25:13,160
you're collapsing in the spine and it

483
00:25:13,160 --> 00:25:16,300
might just be about finding that long

484
00:25:16,300 --> 00:25:18,920
puppy belly as I like to say this long

485
00:25:18,920 --> 00:25:22,580
length in the front body so might just

486
00:25:22,580 --> 00:25:24,380
be here for you today you can check out

487
00:25:24,380 --> 00:25:26,330
your biceps here it's okay to hold onto

488
00:25:26,330 --> 00:25:28,040
your legs there's no cheating in yoga

489
00:25:28,040 --> 00:25:31,760
you know do what you need to do or you

490
00:25:31,760 --> 00:25:34,010
might lift the shins parallel to the

491
00:25:34,010 --> 00:25:38,590
ceiling to see breathing deep here

492
00:25:38,590 --> 00:25:41,210
staying alive and awake through the feet

493
00:25:41,210 --> 00:25:43,450
the toes lifting the chin just slightly

494
00:25:43,450 --> 00:25:48,080
long in the back of the neck then you

495
00:25:48,080 --> 00:25:49,640
might stay here again we could be here

496
00:25:49,640 --> 00:25:50,750
or you might reach the fingertips

497
00:25:50,750 --> 00:25:53,810
forward a couple of deep breaths here

498
00:25:53,810 --> 00:25:56,990
you got it if you want to take it

499
00:25:56,990 --> 00:25:59,360
further we can extend the legs out long

500
00:25:59,360 --> 00:26:01,550
fingertips left to right breathing deep

501
00:26:01,550 --> 00:26:05,480
here let's do two more breaths wherever

502
00:26:05,480 --> 00:26:13,940
you are and then release awesome

503
00:26:13,940 --> 00:26:15,560
just a little check-in just start and

504
00:26:15,560 --> 00:26:17,330
slow okay come to flat back position

505
00:26:17,330 --> 00:26:19,910
here my friends and when you arrive take

506
00:26:19,910 --> 00:26:23,710
a nice big long full body stretch

507
00:26:23,710 --> 00:26:27,710
so fingertips up and overhead and the

508
00:26:27,710 --> 00:26:29,120
biggest breath you've taken all day

509
00:26:29,120 --> 00:26:32,180
maybe all year point and flex the feet

510
00:26:32,180 --> 00:26:34,490
spread the fingertips and then close

511
00:26:34,490 --> 00:26:35,420
your eyes

512
00:26:35,420 --> 00:26:38,690
so definitely spending a couple moments

513
00:26:38,690 --> 00:26:41,300
here imagining the earth

514
00:26:41,300 --> 00:26:44,930
rising up to meet your back body I like

515
00:26:44,930 --> 00:26:47,690
to share with my friends and my students

516
00:26:47,690 --> 00:26:50,630
this time you know if you've felt a

517
00:26:50,630 --> 00:26:52,960
little alone or off balance or off-track

518
00:26:52,960 --> 00:26:55,250
here's a moment where you can literally

519
00:26:55,250 --> 00:26:57,890
feel your yoga mat having your back this

520
00:26:57,890 --> 00:27:01,100
practice having your back I got your

521
00:27:01,100 --> 00:27:05,679
back so close your eyes feel supported

522
00:27:05,920 --> 00:27:09,340
one more breath here

523
00:27:09,760 --> 00:27:13,880
we'll float the fingertips down press

524
00:27:13,880 --> 00:27:16,160
the palms into the earth and we'll hug

525
00:27:16,160 --> 00:27:18,940
the knees into the chest

526
00:27:19,120 --> 00:27:21,500
so scoop the tailbone up so your lower

527
00:27:21,500 --> 00:27:23,150
back is nice and flush with your mat

528
00:27:23,150 --> 00:27:25,280
we're going to end with a great big hug

529
00:27:25,280 --> 00:27:27,710
again nice and simple today wrapping the

530
00:27:27,710 --> 00:27:30,470
arms around the shins squeezing the

531
00:27:30,470 --> 00:27:35,030
knees up and in towards the heart so I

532
00:27:35,030 --> 00:27:36,830
think we take for granted this awesome

533
00:27:36,830 --> 00:27:42,200
shape my spine is supported so nice my

534
00:27:42,200 --> 00:27:49,250
hips get some love I'm reminded to keep

535
00:27:49,250 --> 00:27:53,570
the shoulders relaxed the heart open and

536
00:27:53,570 --> 00:27:57,879
I stay awake and alive through the feet

537
00:27:58,360 --> 00:28:02,960
Hedgehog inhaling exhale slowly as slow

538
00:28:02,960 --> 00:28:05,900
as you can roll my friend peel the head

539
00:28:05,900 --> 00:28:09,740
the neck up nose towards the knees so

540
00:28:09,740 --> 00:28:11,630
notice I said towards so if you're not

541
00:28:11,630 --> 00:28:13,510
nowhere close right it could be here

542
00:28:13,510 --> 00:28:16,550
right no no biggie but just the

543
00:28:16,550 --> 00:28:17,990
intention of rounding through the spine

544
00:28:17,990 --> 00:28:19,280
you can even close your eyes and

545
00:28:19,280 --> 00:28:23,510
visualize the spine here and then again

546
00:28:23,510 --> 00:28:25,250
just an another opportunity to go

547
00:28:25,250 --> 00:28:26,390
through your checklist how are my

548
00:28:26,390 --> 00:28:28,760
shoulders can i soften through the skin

549
00:28:28,760 --> 00:28:30,050
of the face a little bit here am i

550
00:28:30,050 --> 00:28:33,050
clinching maybe even you're able to grab

551
00:28:33,050 --> 00:28:35,320
the outer edges of the feet

552
00:28:35,320 --> 00:28:38,210
visualize space in the spine in each

553
00:28:38,210 --> 00:28:40,280
between each vertebrae one more breath

554
00:28:40,280 --> 00:28:45,160
here you got it oh and then let it go

555
00:28:45,160 --> 00:28:48,200
soles of the feet come to the mat we

556
00:28:48,200 --> 00:28:50,560
slide the right leg out long

557
00:28:50,560 --> 00:28:55,610
followed by the left leg let me take the

558
00:28:55,610 --> 00:29:00,290
arms side to side palms open then

559
00:29:00,290 --> 00:29:02,120
physically literally press into your

560
00:29:02,120 --> 00:29:02,570
head

561
00:29:02,570 --> 00:29:04,100
press into your elbows and lift your

562
00:29:04,100 --> 00:29:07,130
chest up then slowly snuggle your

563
00:29:07,130 --> 00:29:08,510
shoulder blades underneath your heart

564
00:29:08,510 --> 00:29:11,270
space and then release back into the

565
00:29:11,270 --> 00:29:20,660
earth then close your eyes and gift

566
00:29:20,660 --> 00:29:22,790
yourself with a big breath in through

567
00:29:22,790 --> 00:29:27,140
the nose and a big exhale out through

568
00:29:27,140 --> 00:29:32,210
the mouth don't be shy big breath in

569
00:29:32,210 --> 00:29:37,580
through the nose big breath out through

570
00:29:37,580 --> 00:29:39,909
the mouth

571
00:29:42,400 --> 00:29:46,310
soften through the jaw allow the body to

572
00:29:46,310 --> 00:29:53,150
relax take a moment to scan from the

573
00:29:53,150 --> 00:29:56,450
soles of your feet all the way up to the

574
00:29:56,450 --> 00:29:58,000
crown of your head

575
00:29:58,000 --> 00:30:00,650
take your time noticing if you might be

576
00:30:00,650 --> 00:30:06,940
holding any we're grouping anywhere

577
00:30:10,810 --> 00:30:15,700
notice where the thoughts go maybe

578
00:30:15,700 --> 00:30:17,410
notice how you've lost track of your

579
00:30:17,410 --> 00:30:19,650
breath

580
00:30:25,250 --> 00:30:31,460
I accept I accept where my body is at

581
00:30:31,460 --> 00:30:36,070
today and I show up for myself fully

582
00:30:36,070 --> 00:30:39,440
thank you for being here rock on my

583
00:30:39,440 --> 00:30:41,800
friends gonna be a fun journey together

584
00:30:41,800 --> 00:30:44,910
see you tomorrow mama see

585
00:30:44,910 --> 00:31:00,799
[Music]