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hey pals welcome to 30 days of yoga camp

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it's day 10 and the mantra today is I am

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present I love this practice can't wait

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to get started let's hop to

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all right today let's begin in a nice

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comfortable seat all right

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day ten take the fleshy part of the

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buttocks to the side if it feels good

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sit up on a pillow a block a blanket if

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it feels good do whatever you have to do

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to come into a nice comfortable seat in

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this moment what you do with the hands I

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don't care you decide so taking some of

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the structure out of this shape right

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we've been kind of coming into that

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classic sue cotton today just come to a

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nice comfortable seat and we get to

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notice your breath just decide what it

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feels best palms face up on the knees or

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palms face down clasping the ankles

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palms in your lap then when you feel

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settled close your eyes and again we

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begin to breathe and some days it's

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harder than others to kind of drop into

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that conscious breath so just notice

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where you're at today let's get some

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some fresh oxygen into the system

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and then you just might notice as you

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welcome that conscious breath and if it

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changes the way you're sitting the way

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you're carrying your energy might

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inspire a little movement in the neck

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I might start off here with the hands as

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I deepen my breath I might open up so no

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right or wrong here just playing and

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ultimately we're just kind of scratching

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the surface at presence today what it

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means to feel present in the body today

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different everyday the practice today is

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about presence chances are you aren't

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just walking around present all the time

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or are you can you

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so I know I get into that autopilot mode

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a lot and autopilot really restricts me

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from a lot of things I'm an artist it

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totally takes out takes me out of the

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creative game usually if I ever stub my

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toe or injure myself or something like

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that it's because I'm just on autopilot

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so for me anyway nothing more than the

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tools of yoga helped more than what does

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it want my trance aim for me I think the

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tools of yoga are the best tool for

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practicing presence so I'll shut up

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continue to notice your breath just give

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yourself we're just giving ourselves a

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little extra time today to get settled

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in so that we can really practice being

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present through our movement through the

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asana and of course with the breath

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notice if your body has changed since

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you first sat down and started the video

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notice how your breath has changed

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shifted maybe your energy and then

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notice if you're kind of holding and not

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really open to that shift it hasn't

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happened yet see if you can open up open

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your mind open your heart for when we

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practice presence we allow ourselves to

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stay open to a new experience trying new

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things going on new adventures

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then each time you inhale I invite you

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to repeat the mantra I am present we

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aren't going to be here long so just

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give it a try each time you inhale in we

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say I am present

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and notice if this shifts your breath

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your body or your energy in any way even

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in the slightest way

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and draw your hands together at your

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heart one more time speak to yourself

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say the mantra I am present and then

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we'll gently release chin to chest take

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a look down take the shoulders to the

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back the crown of the head reaches

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towards the front breathing into the

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neck here then slowly lifting the chin

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parallel to the earth awesome so what I

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was trying to say is when we practice

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presence we really give ourselves the

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opportunity to have a new experience

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right we're not just in that autopilot

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we give ourselves an opportunity to open

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ourselves up to new joy new opportunity

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so if you know especially if you're

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doing it this at the beginning of a

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month or the beginning of year or just

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at a time where you're ready to start a

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new adventure this could be a really

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good practice for you all right so take

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the ankles we're going to come to

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cobblers pose but today with soles of

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the feet together with lots of space so

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often we kind of hike those heels up

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towards the center so give yourself lots

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of space here today so the area of the

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body I'm slowly getting into you know

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like some reflexology stuff to add to

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classes so the area the body kind of

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connected to that third chakra is here

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right in the arch of the foot so take

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your thumbs and give yourself a little

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massage just to enjoy those saws don't

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even worry about anything else

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and then we'll take the hands to the

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ankles once again loop the shoulders

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pull them back and then lean forward so

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just like we did pull the shoulders back

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and then lean forward crown of the head

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forward pull the shoulders back crown

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that forwards we're not rounding the

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spine here pulling shoulders back round

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of head forward and I invite you to

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deepen your breath stay present in each

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shape today and know that this is a

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practice this is hard harder for some

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than for others right so we're making an

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effort to connect the mental the mind

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the Manas with with the body and it

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ain't easy especially in this day and

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age I my right here we go one more

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breath good then okay to look up at the

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video here take your left hand wrap it

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around your toes if your toes are cold

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this might be good warm those puppies up

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and then I'm going to pull down with my

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left shoulder so lots of integrity here

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in the shoulder so I'm not just

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collapsing and I'm going to begin to

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open up through my right arm my right

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wing so the shoulders are still drawing

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back like we were doing and we inhale

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open so nice gentle twist here breathe

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into the belly you try to stay present

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what's going on what's going on in the

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upper back body what's going on in the

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legs what's going on in the toes what's

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going on in the chest what's going on in

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your mind dude use your breath one more

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breath here to open your heart you might

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reach the right hand a little bit

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further back just play be mindful and

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then exhale back to Center right hand

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replaces the left we find a little

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integrity through the shoulder through

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this arm so careful not to just collapse

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and then when you're ready open it up so

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stay present so for me if you must know

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I'm kind of dealing with some body stuff

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I'm noticing but since I was in a little

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wreck but my body is different so you

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might experiment with

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you know just staying present from one

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side to the next the left side and the

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right side how are they different today

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remember our first mantra we set out

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when we we start set out on this journey

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I accept tugging the shoulders back

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finding length in the crown one more

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breath here maybe reaching it further

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back and then exhale back to Center

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awesome inhale crown of the head forward

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shoulders back and then exhale let it

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round rounding forward you decide

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whether it feels good elbows in or

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elbows out tuck the chin into the chest

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and just come into a little pod here

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breathing into the legs the hips the

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back of the neck letting the weight of

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the head stretch you out through the

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back body in the spine and then pressing

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into your foundation the outer edges of

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the feet and the city ones roll it up

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stacking up through the staircase of the

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spine havin a little fun today send the

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fingertips in through underneath the

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legs and then we're going to slowly rock

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back so this is what this looks like

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nice and slow

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keep the soles of the feet together so

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we're connecting to the core just having

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a little fun turn the palms up and kids

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yoga we used to call this Lotus

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something can't remember so I started

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teaching kids for many many many years

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of fact my first business was a kid zeal

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good thing like my first like where I

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got a DBA my first business was called

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love kids yoga lky it was official man

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it was awesome so you can keep the soles

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of the feet together if that's not

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working for you can brighten

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and then we're just connecting to write

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the the core here but also tug those

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shoulders back even here open through

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the chest the heart is having a little

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fun if you fall laugh it off if you fart

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laugh it off just just staying present

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here if you fart you're doing this with

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someone though they may not laugh it off

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and I cannot I cannot be responsible for

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that sorry I have your back but okay one

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more breath here if you're feeling

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really adventurous you might unravel the

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arms and reach them up take a little

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boat variation here cool beans everyone

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and then release everything down with

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control

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so try not to just with control with

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control with control come back to

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sukhasan back where we started nice

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comfortable seat sit up nice and tall

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close your eyes and one more time before

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we come to all fours close your eyes

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and say the mantra I am present if

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you're not feeling it you might adjust

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it say I choose to be present

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and drop the chin to the chest bat the

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eyelashes open shoulders pull back crown

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of the head reaches reaches reaches and

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then we'll make our way in onto all

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fours I'm getting like in the zone and

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it's hard to articulate I have to

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balance like staying present with you

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and yeah okay all fours pressing away

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from the yoga mat here super present in

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the hand so take a look at your hands

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spread the palms super wide and we're

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just going to rock the hips a little

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side to side it should feel awesome

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nice and slow if you want you can draw

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circles this is not something I prefer

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to do on camera but it's nice it really

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is nice getting into the pelvis getting

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into the hips so side to side or circles

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I'll let you decide press away from your

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yoga mat and in particular guys if you

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feel like there's a valley falling in

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between your shoulder blades here that's

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what I mean by pressing a yoga mat fill

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that valley lift your heart up there

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kind of doming through the upper back

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body cool then curl the toes under and

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send the hips back but toes are curled

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under so stretching the feet here

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great reach fingertips actively towards

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the front edge of your mat inhale in

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exhale heart to earth forehead to mat

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stay present here press into all 10 toes

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so sometimes the pinky toe doesn't even

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reach the map can you send some energy

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there to the little pinky toes

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one more breath here you got it

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stick with it awesome and press into all

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10 knuckles press in all 10 toes and

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come back up knees as wide as your yoga

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mat big toes to touch

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here we go left palm comes into the

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center line we press away and open up

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through the right wing big breath in

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here so remember when we were tugging

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00:15:07,680 --> 00:15:09,750
the shoulders back super helpful here

273
00:15:09,750 --> 00:15:12,300
breathe breathe breathe nice and aware

274
00:15:12,300 --> 00:15:14,880
through the toes still inhale reach

275
00:15:14,880 --> 00:15:17,819
exhale right hand replaces the left

276
00:15:17,819 --> 00:15:20,940
press away from your yoga mat find

277
00:15:20,940 --> 00:15:25,620
length inhale reach shoulders drawing

278
00:15:25,620 --> 00:15:32,910
away and release cool plant the palms

279
00:15:32,910 --> 00:15:34,620
underneath the shoulders walk the knees

280
00:15:34,620 --> 00:15:37,079
back underneath the hips couple cat cows

281
00:15:37,079 --> 00:15:41,730
here as you drop the belly inhale mmm

282
00:15:41,730 --> 00:15:46,500
and exhale rounding to the spine warming

283
00:15:46,500 --> 00:15:53,910
up the body inhale and exhale rounding

284
00:15:53,910 --> 00:15:56,209
through the spine

285
00:15:56,420 --> 00:16:02,870
and one more time inhale this time as

286
00:16:02,870 --> 00:16:04,540
you exhale and round through the spine

287
00:16:04,540 --> 00:16:08,030
pause press into your foundation here

288
00:16:08,030 --> 00:16:10,040
chin to chest if you can grow even

289
00:16:10,040 --> 00:16:11,750
taller up through the shoulder blades

290
00:16:11,750 --> 00:16:16,250
hug the lower ribs and more up into the

291
00:16:16,250 --> 00:16:22,550
back body crown of the head down towards

292
00:16:22,550 --> 00:16:23,750
the Earth

293
00:16:23,750 --> 00:16:28,490
one more breath Kru then curl the toes

294
00:16:28,490 --> 00:16:34,360
under send it back nice work

295
00:16:43,020 --> 00:16:45,760
inhale reach the fingertips actively

296
00:16:45,760 --> 00:16:46,899
towards the front edge of the mat exhale

297
00:16:46,899 --> 00:16:51,100
come back to all fours great if you need

298
00:16:51,100 --> 00:16:53,470
to take a quick second here to sink back

299
00:16:53,470 --> 00:16:55,260
and give your wrists some love

300
00:16:55,260 --> 00:16:57,160
especially if you're new to the practice

301
00:16:57,160 --> 00:16:58,620
and you want to quit

302
00:16:58,620 --> 00:17:01,450
I'll ham now just give yourself a little

303
00:17:01,450 --> 00:17:03,100
break you have to quit I'll stop the

304
00:17:03,100 --> 00:17:04,920
video stick with it

305
00:17:04,920 --> 00:17:07,420
this time is for you even if you just do

306
00:17:07,420 --> 00:17:09,609
your own thing just let you can even

307
00:17:09,609 --> 00:17:11,619
mute the video to say shut up Adriene

308
00:17:11,619 --> 00:17:13,599
and do your own thing take this time for

309
00:17:13,599 --> 00:17:15,699
you alright here we go coming to

310
00:17:15,699 --> 00:17:17,140
downward dog whenever you're ready maybe

311
00:17:17,140 --> 00:17:18,579
you're already there cuz you're like I

312
00:17:18,579 --> 00:17:22,420
know what's up and down dog take a

313
00:17:22,420 --> 00:17:25,689
couple of breaths pedal out through the

314
00:17:25,689 --> 00:17:30,820
feet and the knees as needed tops of the

315
00:17:30,820 --> 00:17:33,100
shoulders rotating out away from the

316
00:17:33,100 --> 00:17:35,260
ears and then remember that gentle

317
00:17:35,260 --> 00:17:37,570
tugging of the shoulders back that will

318
00:17:37,570 --> 00:17:40,510
help and remember that reach to the

319
00:17:40,510 --> 00:17:45,340
crown of the head pay attention to the

320
00:17:45,340 --> 00:17:47,290
detail your alignment press and all ten

321
00:17:47,290 --> 00:17:49,000
knuckles draw the tops of the shoulders

322
00:17:49,000 --> 00:17:56,110
away from the ears and keep moving as

323
00:17:56,110 --> 00:17:58,390
long as you like eventually we'll come

324
00:17:58,390 --> 00:18:02,040
to a place of stillness to check in

325
00:18:04,950 --> 00:18:08,890
return to your breath perhaps finding a

326
00:18:08,890 --> 00:18:12,360
new breath maybe an ogive

327
00:18:12,360 --> 00:18:16,390
that ocean breath to help you stay

328
00:18:16,390 --> 00:18:23,020
present then walk the left toes to the

329
00:18:23,020 --> 00:18:25,210
midline drop the left heel best you can

330
00:18:25,210 --> 00:18:26,940
and inhale lift the right leg up high

331
00:18:26,940 --> 00:18:29,410
lift from your right inner thigh so turn

332
00:18:29,410 --> 00:18:30,760
the right toes down we call this

333
00:18:30,760 --> 00:18:32,950
squaring the hips check it out inhale in

334
00:18:32,950 --> 00:18:36,220
exhale step it up into your nice low

335
00:18:36,220 --> 00:18:41,320
lunge inhale look forward exhale lower

336
00:18:41,320 --> 00:18:45,520
back knee down inhale look forward again

337
00:18:45,520 --> 00:18:47,440
so remember that action of tugging the

338
00:18:47,440 --> 00:18:50,830
shoulders back then exhale flip onto the

339
00:18:50,830 --> 00:18:53,040
top of the back foot here and slowly

340
00:18:53,040 --> 00:18:56,639
send the hips back

341
00:18:57,559 --> 00:18:59,669
runners stretch you might find a little

342
00:18:59,669 --> 00:19:03,750
wave in the spine here selection in the

343
00:19:03,750 --> 00:19:05,970
right foot as you pull the right hip

344
00:19:05,970 --> 00:19:09,900
crease back stay present with the

345
00:19:09,900 --> 00:19:14,850
sensation strong stretch here and then

346
00:19:14,850 --> 00:19:18,330
rolling through the right foot will turn

347
00:19:18,330 --> 00:19:20,130
excuse me we'll walk the foot out just a

348
00:19:20,130 --> 00:19:21,750
little bit and then turn the right toes

349
00:19:21,750 --> 00:19:24,809
out bring the left palm to the yoga mat

350
00:19:24,809 --> 00:19:26,400
and then inhale reach the right

351
00:19:26,400 --> 00:19:28,919
fingertips up high if you want more you

352
00:19:28,919 --> 00:19:30,780
can curl the back toes and lift the back

353
00:19:30,780 --> 00:19:32,909
knee up otherwise keep it nice and soft

354
00:19:32,909 --> 00:19:35,100
stay present so you know what you want

355
00:19:35,100 --> 00:19:36,780
today your body knows so let your body

356
00:19:36,780 --> 00:19:39,049
speak to you

357
00:19:39,049 --> 00:19:43,169
let your body talk big breath in big

358
00:19:43,169 --> 00:19:44,940
breath out as you release be super

359
00:19:44,940 --> 00:19:46,500
mindful this front knee as you turn the

360
00:19:46,500 --> 00:19:49,289
right toes back in walk the foot back to

361
00:19:49,289 --> 00:19:51,900
your lunge great inhale smile look

362
00:19:51,900 --> 00:19:54,840
forward and exhale plant the palms

363
00:19:54,840 --> 00:19:56,400
make your way back to downward facing

364
00:19:56,400 --> 00:20:02,960
dog big breath in find a little movement

365
00:20:02,960 --> 00:20:07,260
big breath up then find stillness again

366
00:20:07,260 --> 00:20:09,570
maybe close your eyes go through your

367
00:20:09,570 --> 00:20:12,690
checklist all those self adjustments

368
00:20:12,690 --> 00:20:17,240
there's nothing more beautiful I think

369
00:20:18,980 --> 00:20:22,049
sweet then softly bend through the right

370
00:20:22,049 --> 00:20:24,360
knee bring the right toes of the

371
00:20:24,360 --> 00:20:26,340
centerline drop your right heel and this

372
00:20:26,340 --> 00:20:28,140
time lift your left leg up high inhale

373
00:20:28,140 --> 00:20:31,740
exhale squeeze left knee up and in

374
00:20:31,740 --> 00:20:33,570
towards your heart and step it up into

375
00:20:33,570 --> 00:20:37,020
your lunge nice low lunge here inhale

376
00:20:37,020 --> 00:20:38,960
look forward

377
00:20:38,960 --> 00:20:44,100
exhale lower the right knee down go

378
00:20:44,100 --> 00:20:45,539
ahead and come on to the top of that

379
00:20:45,539 --> 00:20:47,700
back foot again inhale look forward

380
00:20:47,700 --> 00:20:49,980
tug the shoulders back and then exhale

381
00:20:49,980 --> 00:20:52,650
keep this left knee hugging into the

382
00:20:52,650 --> 00:20:55,440
midline as you find that mula bandha

383
00:20:55,440 --> 00:20:57,570
that lift in the pelvic floor and let

384
00:20:57,570 --> 00:20:59,570
that take you back

385
00:20:59,570 --> 00:21:02,280
so I'm tugging now back through the left

386
00:21:02,280 --> 00:21:04,409
hip crease left toes want to turn out

387
00:21:04,409 --> 00:21:05,650
and keeping them

388
00:21:05,650 --> 00:21:07,780
right up towards the sky and then it's

389
00:21:07,780 --> 00:21:10,300
all you baby stay present here press on

390
00:21:10,300 --> 00:21:11,860
the top of the back foot you might find

391
00:21:11,860 --> 00:21:15,520
a little wave here you might find wow

392
00:21:15,520 --> 00:21:20,160
I'm super tight so use your breath

393
00:21:28,450 --> 00:21:36,369
and one more you got it good and then

394
00:21:36,369 --> 00:21:39,450
slowly rolling through the left foot

395
00:21:39,450 --> 00:21:41,889
take your time here so first we'll walk

396
00:21:41,889 --> 00:21:43,659
the foot out a little bit left foot to

397
00:21:43,659 --> 00:21:45,460
the left edge turn the left toes out

398
00:21:45,460 --> 00:21:47,980
then right hand is going to come to the

399
00:21:47,980 --> 00:21:50,799
mat and we inhale nice and slow so

400
00:21:50,799 --> 00:21:52,899
pulling left hip crease back again we

401
00:21:52,899 --> 00:21:56,590
reach the left fingertips up high stay

402
00:21:56,590 --> 00:21:58,960
here stay present everyone tug the

403
00:21:58,960 --> 00:22:01,090
shoulders back crown of the head reaches

404
00:22:01,090 --> 00:22:02,619
just like we've been doing if you want a

405
00:22:02,619 --> 00:22:03,940
little more you can curl the back toes

406
00:22:03,940 --> 00:22:07,480
under and lift inhale think upward

407
00:22:07,480 --> 00:22:09,720
facing dog here breathe breathe breathe

408
00:22:09,720 --> 00:22:14,009
and then use an exhale to take it down

409
00:22:14,009 --> 00:22:17,919
awesome walk the foot back in inhale low

410
00:22:17,919 --> 00:22:21,070
lunge exhale step the back foot up to

411
00:22:21,070 --> 00:22:23,499
meet the front if it takes a million

412
00:22:23,499 --> 00:22:25,470
steps to get there no worries who cares

413
00:22:25,470 --> 00:22:27,639
well meeting forward fold

414
00:22:27,639 --> 00:22:30,519
I'm going to go feet hip-width apart you

415
00:22:30,519 --> 00:22:33,609
do you it's the same thing here we're

416
00:22:33,609 --> 00:22:35,019
going to take a couple moments to

417
00:22:35,019 --> 00:22:39,369
freestyle you might walk your fingertips

418
00:22:39,369 --> 00:22:41,080
left to right you might grab the elbows

419
00:22:41,080 --> 00:22:47,379
Rock gently side to side if only we did

420
00:22:47,379 --> 00:22:49,450
this more in society just like excuse me

421
00:22:49,450 --> 00:22:52,450
hold on take quick Yuchun asana ok I'm

422
00:22:52,450 --> 00:22:54,399
sorry what were you saying you crazy you

423
00:22:54,399 --> 00:22:57,539
know like whatever this is so good for

424
00:22:57,539 --> 00:23:01,950
just so good for you good for us so

425
00:23:01,950 --> 00:23:08,200
after you find some movement here then

426
00:23:08,200 --> 00:23:10,210
let's find stillness soft bend in the

427
00:23:10,210 --> 00:23:12,700
knee really just letting the weight of

428
00:23:12,700 --> 00:23:14,350
the head go the weight of the arms go

429
00:23:14,350 --> 00:23:18,429
close your eyes and remember the mantra

430
00:23:18,429 --> 00:23:23,950
today I am present in the sensations of

431
00:23:23,950 --> 00:23:26,739
the feet the backs of the legs the hips

432
00:23:26,739 --> 00:23:28,840
notice what's going on in your head your

433
00:23:28,840 --> 00:23:32,139
heart then I invite you to return back

434
00:23:32,139 --> 00:23:34,649
to your breath

435
00:23:37,059 --> 00:23:50,360
big breath in big breath out good slowly

436
00:23:50,360 --> 00:23:53,809
roll it up nice and slow today as slow

437
00:23:53,809 --> 00:24:05,899
as you can go my friend stay present all

438
00:24:05,899 --> 00:24:09,559
the way up to your Mountain whatever

439
00:24:09,559 --> 00:24:14,330
that means to you I like to close my

440
00:24:14,330 --> 00:24:16,519
eyes so that I can really energetically

441
00:24:16,519 --> 00:24:19,789
travel up to the spine and then we're

442
00:24:19,789 --> 00:24:22,010
going to reach the arms all the way up

443
00:24:22,010 --> 00:24:25,519
as you stand up nice and tall come into

444
00:24:25,519 --> 00:24:30,350
a volcano pose here fingertips reaching

445
00:24:30,350 --> 00:24:32,600
towards the sky shoulders drawing down

446
00:24:32,600 --> 00:24:40,159
heart lifting up find your breath and

447
00:24:40,159 --> 00:24:42,830
then find your legs whatever that means

448
00:24:42,830 --> 00:24:45,260
to you're drawing energy up lengthening

449
00:24:45,260 --> 00:24:51,889
through the tail inhaling exhale send

450
00:24:51,889 --> 00:24:56,210
the fingertips back airplane arms so

451
00:24:56,210 --> 00:24:57,919
really working on the energy here

452
00:24:57,919 --> 00:25:02,360
breathing into the armpit chest and then

453
00:25:02,360 --> 00:25:04,309
inhale drop the fingertips down with um

454
00:25:04,309 --> 00:25:09,380
volcano just working on the energy in

455
00:25:09,380 --> 00:25:11,120
the body this is great for circulation

456
00:25:11,120 --> 00:25:14,059
at the very least we're stretching and

457
00:25:14,059 --> 00:25:16,429
then airplane arms sending it back

458
00:25:16,429 --> 00:25:17,990
opening up through the chest

459
00:25:17,990 --> 00:25:19,760
imagine someone kind of gently if I was

460
00:25:19,760 --> 00:25:20,990
in class with you I'd calm and I just

461
00:25:20,990 --> 00:25:22,549
give you a little gentle tug on the

462
00:25:22,549 --> 00:25:25,730
fingertips it's day ten so let's see

463
00:25:25,730 --> 00:25:31,880
those those jazz hands ten inhale reach

464
00:25:31,880 --> 00:25:32,960
up

465
00:25:32,960 --> 00:25:39,619
and one more time exhale airplane arms

466
00:25:40,849 --> 00:25:45,450
reach reach reach reach through every

467
00:25:45,450 --> 00:25:47,309
finger even the pinky finger tug the

468
00:25:47,309 --> 00:25:50,759
shoulders back great and soft knees drop

469
00:25:50,759 --> 00:25:52,889
the fingertips down to come up inhale

470
00:25:52,889 --> 00:25:59,429
and exhale forward fold stay present

471
00:25:59,429 --> 00:26:03,479
inhale halfway lift your version begin

472
00:26:03,479 --> 00:26:06,179
to warm up the body with a little flow

473
00:26:06,179 --> 00:26:09,229
today forward fold

474
00:26:09,229 --> 00:26:12,239
gorgeous inhale reach for the sky press

475
00:26:12,239 --> 00:26:16,830
into the earth and exhale hands to heart

476
00:26:16,830 --> 00:26:22,710
namaste soft knees inhale reach press

477
00:26:22,710 --> 00:26:24,479
into all four corners of the feet

478
00:26:24,479 --> 00:26:30,619
on your exhale send it down forward fold

479
00:26:30,979 --> 00:26:34,710
inhale halfway lift long gorgeous

480
00:26:34,710 --> 00:26:38,299
neckline here I'm an exhale release

481
00:26:38,299 --> 00:26:41,820
great walk the feet together and step

482
00:26:41,820 --> 00:26:44,009
the right foot back followed by the left

483
00:26:44,009 --> 00:26:49,379
plant the palms so take your time great

484
00:26:49,379 --> 00:26:50,609
so we're coming into our first plank

485
00:26:50,609 --> 00:26:54,479
chair feel free to lower the knees press

486
00:26:54,479 --> 00:26:55,859
away from your yoga mat draw the

487
00:26:55,859 --> 00:26:57,960
shoulders away from the ears so we're

488
00:26:57,960 --> 00:26:59,549
definitely cultivating strength in the

489
00:26:59,549 --> 00:27:01,889
abdominal wall you can close your eyes

490
00:27:01,889 --> 00:27:04,529
for a second and notice oh wait how the

491
00:27:04,529 --> 00:27:06,389
different parts of the body start to

492
00:27:06,389 --> 00:27:09,690
come into the picture just a little

493
00:27:09,690 --> 00:27:11,549
different perspective so try not to hit

494
00:27:11,549 --> 00:27:14,159
the panic button notice how it all

495
00:27:14,159 --> 00:27:16,799
starts to connect press away from your

496
00:27:16,799 --> 00:27:19,679
yoga mat one more breath then slowly

497
00:27:19,679 --> 00:27:21,509
lower down you can lower the knees first

498
00:27:21,509 --> 00:27:25,529
you can do knees chest chin whatever you

499
00:27:25,529 --> 00:27:27,389
want we'll come to the belly and then

500
00:27:27,389 --> 00:27:30,869
today zip the legs up tight press into

501
00:27:30,869 --> 00:27:32,879
the tops of the feet and then nice and

502
00:27:32,879 --> 00:27:34,440
easy we're going to walk the fingertips

503
00:27:34,440 --> 00:27:38,399
off the yoga mat so it helps to for the

504
00:27:38,399 --> 00:27:40,529
lower back to really anchor through the

505
00:27:40,529 --> 00:27:42,929
pubic bone here careful not to clot

506
00:27:42,929 --> 00:27:45,029
clench your butt

507
00:27:45,029 --> 00:27:47,159
so fingertips off the mat lift your

508
00:27:47,159 --> 00:27:49,679
elbows up towards the sky inhale in

509
00:27:49,679 --> 00:27:52,019
exhale press into your foundation and

510
00:27:52,019 --> 00:27:55,229
slowly begin to lift so we don't have to

511
00:27:55,229 --> 00:27:57,029
lift the chin here parallel in fact keep

512
00:27:57,029 --> 00:28:00,629
it nice and tucked just for now lift the

513
00:28:00,629 --> 00:28:04,049
elbows big big big breath and exhale

514
00:28:04,049 --> 00:28:06,029
slowly with control release everything

515
00:28:06,029 --> 00:28:09,539
awesome palms come underneath the

516
00:28:09,539 --> 00:28:17,119
shoulders inhale Cobra exhale release

517
00:28:17,119 --> 00:28:20,999
now back off the mat fingertips lift the

518
00:28:20,999 --> 00:28:23,519
elbows inhale loop the shoulders maybe

519
00:28:23,519 --> 00:28:26,239
we grow a little taller here maybe not

520
00:28:26,239 --> 00:28:31,019
exhale release and Cobra palms

521
00:28:31,019 --> 00:28:32,749
underneath the shoulders

522
00:28:32,749 --> 00:28:36,449
looping here we are with the breath

523
00:28:36,449 --> 00:28:43,039
inhale lift exhale release one more time

524
00:28:43,159 --> 00:28:45,659
lift the elbows press into your

525
00:28:45,659 --> 00:28:47,789
fingertips little King Cobra here in

526
00:28:47,789 --> 00:28:49,289
time you'll be able to find the length

527
00:28:49,289 --> 00:28:51,299
here but if your shoulders are up here

528
00:28:51,299 --> 00:28:53,459
my friend

529
00:28:53,459 --> 00:28:56,939
take your time inhale lift and lengthen

530
00:28:56,939 --> 00:29:01,499
exhale to take you down one more inhale

531
00:29:01,499 --> 00:29:05,009
to lift you open your heart and exhale

532
00:29:05,009 --> 00:29:07,919
to release

533
00:29:07,919 --> 00:29:10,169
awesome curl the toes under press up to

534
00:29:10,169 --> 00:29:13,949
all fours or plank Yogi's choice and

535
00:29:13,949 --> 00:29:17,219
send it to downward dog drop the left

536
00:29:17,219 --> 00:29:19,379
heel lift the right leg high step it up

537
00:29:19,379 --> 00:29:23,179
into your lunge pivot on the back foot

538
00:29:23,179 --> 00:29:27,839
so we're building triangle from the

539
00:29:27,839 --> 00:29:30,839
ground up today staying present and

540
00:29:30,839 --> 00:29:33,209
sensations of the legs so bring your

541
00:29:33,209 --> 00:29:34,799
right fingertips in line with the arch

542
00:29:34,799 --> 00:29:36,989
of your right foot straighten through

543
00:29:36,989 --> 00:29:40,109
your right leg and really actively work

544
00:29:40,109 --> 00:29:42,119
to peel that right hip crease back you

545
00:29:42,119 --> 00:29:44,909
can have a block here or a couple of

546
00:29:44,909 --> 00:29:47,069
books to lift the floor up to the earth

547
00:29:47,069 --> 00:29:47,729
up to you

548
00:29:47,729 --> 00:29:50,069
and then when you're ready peeling

549
00:29:50,069 --> 00:29:53,819
through the left wing opening up hips

550
00:29:53,819 --> 00:29:57,869
are sending energy back towards the back

551
00:29:57,869 --> 00:30:00,109
edge

552
00:30:00,120 --> 00:30:03,640
inner thighs are engaged and then once

553
00:30:03,640 --> 00:30:05,200
again we find that tugging of the

554
00:30:05,200 --> 00:30:07,210
shoulders away and the crown of the head

555
00:30:07,210 --> 00:30:09,670
reaching towards the front take care of

556
00:30:09,670 --> 00:30:11,110
your neck here maybe you just keep the

557
00:30:11,110 --> 00:30:14,020
gaze straight down maybe you are able to

558
00:30:14,020 --> 00:30:15,490
take it to the side and then eventually

559
00:30:15,490 --> 00:30:18,370
all the way to bring it more into your

560
00:30:18,370 --> 00:30:20,020
Center if you've been practicing while

561
00:30:20,020 --> 00:30:22,930
you might practice hovering here rather

562
00:30:22,930 --> 00:30:27,010
than collapsing waiting to the right

563
00:30:27,010 --> 00:30:29,290
hand one more breath here and then

564
00:30:29,290 --> 00:30:31,960
exhale with control bring the fingertips

565
00:30:31,960 --> 00:30:34,590
back down soften through the right knee

566
00:30:34,590 --> 00:30:39,010
plant the palms and slowly back to

567
00:30:39,010 --> 00:30:41,460
downward facing dog

568
00:30:41,460 --> 00:30:45,130
great triangle pose here we go drop the

569
00:30:45,130 --> 00:30:47,490
right heel lift the left leg up high

570
00:30:47,490 --> 00:30:52,030
bring it up and into your lunge now

571
00:30:52,030 --> 00:30:53,620
building it from the ground up so we

572
00:30:53,620 --> 00:30:55,000
pivot on the back foot you find that

573
00:30:55,000 --> 00:30:57,190
heel the arch alignment peel the left

574
00:30:57,190 --> 00:30:58,300
hip crease back as you straighten

575
00:30:58,300 --> 00:31:03,460
through the left leg then left palm or

576
00:31:03,460 --> 00:31:05,020
left fingertips come in line with the

577
00:31:05,020 --> 00:31:07,650
arch of the left foot and we begin to

578
00:31:07,650 --> 00:31:10,780
find our triangle pose here opening up

579
00:31:10,780 --> 00:31:13,660
through the right fingertips lengthening

580
00:31:13,660 --> 00:31:14,800
through the crown of the head and

581
00:31:14,800 --> 00:31:17,410
finding that tuck of the shoulder excuse

582
00:31:17,410 --> 00:31:20,110
me that tug of the shoulders down and

583
00:31:20,110 --> 00:31:22,120
away one more breath wherever you are I

584
00:31:22,120 --> 00:31:23,320
know you're working hard you're doing

585
00:31:23,320 --> 00:31:27,840
great inhale look up exhale send it down

586
00:31:27,840 --> 00:31:31,810
great back to the lunge until you got

587
00:31:31,810 --> 00:31:34,240
distracted with that lizard inhale look

588
00:31:34,240 --> 00:31:39,190
forward exhale downward facing human

589
00:31:39,190 --> 00:31:44,560
moment here big breath in here last

590
00:31:44,560 --> 00:31:47,320
breath on our down dog you got it then

591
00:31:47,320 --> 00:31:50,040
exhale slowly lower to the knees

592
00:31:50,040 --> 00:31:53,580
bringing the feet together take a rest

593
00:31:53,580 --> 00:31:56,639
Child's Pose

594
00:31:59,769 --> 00:32:02,120
and slowly we'll reach the fingertips

595
00:32:02,120 --> 00:32:06,259
towards the front press into the tops of

596
00:32:06,259 --> 00:32:08,570
the feet and come to all fours heading

597
00:32:08,570 --> 00:32:11,120
into one legged pigeon here press away

598
00:32:11,120 --> 00:32:13,279
from your yoga mat inhale extend the

599
00:32:13,279 --> 00:32:17,149
right leg lift it up and then exhale

600
00:32:17,149 --> 00:32:19,549
squeeze right knee up and in towards the

601
00:32:19,549 --> 00:32:22,820
heart and slightly slide into your

602
00:32:22,820 --> 00:32:24,399
pigeon

603
00:32:24,399 --> 00:32:27,139
so today go ahead and take a look back

604
00:32:27,139 --> 00:32:29,149
at that back foot and as you come onto

605
00:32:29,149 --> 00:32:30,950
the top of the foot press into it so

606
00:32:30,950 --> 00:32:32,000
we're going to stay pressing through the

607
00:32:32,000 --> 00:32:35,179
extended leg here and then you'll guide

608
00:32:35,179 --> 00:32:36,950
the right foot into your pigeon if

609
00:32:36,950 --> 00:32:38,570
you're new to the practice go ahead and

610
00:32:38,570 --> 00:32:40,279
keep that right heel close as you

611
00:32:40,279 --> 00:32:43,419
experiment coming to the midline

612
00:32:43,419 --> 00:32:45,559
otherwise in time we can begin to walk

613
00:32:45,559 --> 00:32:50,600
it out walk it out walk it out and then

614
00:32:50,600 --> 00:32:52,389
everyone press into your fingertips

615
00:32:52,389 --> 00:32:55,070
inhale loop the shoulders sit up nice

616
00:32:55,070 --> 00:32:56,929
and tall so you don't want to be

617
00:32:56,929 --> 00:32:58,279
collapsing over into the right butt

618
00:32:58,279 --> 00:33:00,440
cheek here so just just notice what's

619
00:33:00,440 --> 00:33:01,429
going on you might need to bring the

620
00:33:01,429 --> 00:33:03,440
right handle in a little bit you might

621
00:33:03,440 --> 00:33:07,309
just stay up here or you might put it to

622
00:33:07,309 --> 00:33:09,620
sleep stay present

623
00:33:09,620 --> 00:33:11,450
lots of awareness through the back leg

624
00:33:11,450 --> 00:33:13,580
keep a little energy you might spread

625
00:33:13,580 --> 00:33:17,389
the big toe here away from the second

626
00:33:17,389 --> 00:33:21,799
toe and just take a moment here to bow

627
00:33:21,799 --> 00:33:24,370
your head

628
00:33:25,509 --> 00:33:28,549
find a configuration that feels good for

629
00:33:28,549 --> 00:33:34,610
you to find stillness so you could be on

630
00:33:34,610 --> 00:33:36,110
the forearms could be on the blog you

631
00:33:36,110 --> 00:33:40,549
could grab a pillow here you could be

632
00:33:40,549 --> 00:33:45,610
playing with Hahnemann awesome splits

633
00:33:47,470 --> 00:33:49,670
everyone stay rooted through that back

634
00:33:49,670 --> 00:33:54,070
leg close your eyes and breathe

635
00:34:08,929 --> 00:34:13,889
mmm so good so wonderful for the body

636
00:34:13,889 --> 00:34:20,699
enjoy a couple more breaths here maybe

637
00:34:20,699 --> 00:34:23,610
it's really intense you stay present in

638
00:34:23,610 --> 00:34:30,989
that intense sensation then to release

639
00:34:30,989 --> 00:34:33,810
tug the shoulders back can begin to lift

640
00:34:33,810 --> 00:34:36,929
the head come up onto the fingertips of

641
00:34:36,929 --> 00:34:40,770
the palms and we'll curl the back toes

642
00:34:40,770 --> 00:34:45,889
under just come back to all fours here

643
00:34:46,460 --> 00:34:48,480
just like we did at the beginning of

644
00:34:48,480 --> 00:34:50,699
class come to tabletop position class

645
00:34:50,699 --> 00:34:53,489
practice and we're just going to shake

646
00:34:53,489 --> 00:34:56,389
the hips a little left to right

647
00:34:57,890 --> 00:35:00,330
onto the left side press into your

648
00:35:00,330 --> 00:35:02,580
foundation extend the left toes as you

649
00:35:02,580 --> 00:35:05,190
lift the left leg up big breath in here

650
00:35:05,190 --> 00:35:08,820
then exhale squeezing left knee up and

651
00:35:08,820 --> 00:35:11,310
in you'll find it on the other side

652
00:35:11,310 --> 00:35:14,340
one-legged pigeon so lots of awareness

653
00:35:14,340 --> 00:35:17,040
in the back foot today stay present

654
00:35:17,040 --> 00:35:20,010
through the back leg strong and when

655
00:35:20,010 --> 00:35:23,310
you're ready you can guide the left foot

656
00:35:23,310 --> 00:35:29,660
out maybe and play whew I'm tight

657
00:35:29,660 --> 00:35:31,770
fingertips to the earth loop the

658
00:35:31,770 --> 00:35:34,710
shoulders inhale extension through the

659
00:35:34,710 --> 00:35:38,250
crown of the head and then exhale find

660
00:35:38,250 --> 00:35:40,860
what feels good to hear stay present in

661
00:35:40,860 --> 00:35:47,310
the sensation stay bright in the left

662
00:35:47,310 --> 00:35:50,670
toes anchored in the right foot maybe

663
00:35:50,670 --> 00:35:54,360
just stay here or maybe you find a nice

664
00:35:54,360 --> 00:35:59,220
place to release close your eyes and

665
00:35:59,220 --> 00:36:00,750
practice the mantra repeat it to

666
00:36:00,750 --> 00:36:03,870
yourself I am present I choose to be

667
00:36:03,870 --> 00:36:08,910
present through the difficulty through

668
00:36:08,910 --> 00:36:11,540
the intensity

669
00:36:13,270 --> 00:36:18,070
stay present the opposite of ignoring

670
00:36:18,070 --> 00:36:26,690
lean into it you can play with that

671
00:36:26,690 --> 00:36:28,580
gentle tugging of the shoulders back

672
00:36:28,580 --> 00:36:31,029
here

673
00:36:46,260 --> 00:36:48,420
and then when you're ready press in your

674
00:36:48,420 --> 00:36:51,720
foundation pull the shoulders back crown

675
00:36:51,720 --> 00:36:54,000
of the head reaches forward palms press

676
00:36:54,000 --> 00:36:57,690
into the earth and we rise up and go

677
00:36:57,690 --> 00:37:00,270
ahead and allow all the weight to sink

678
00:37:00,270 --> 00:37:04,140
into that left buttock left hip swing

679
00:37:04,140 --> 00:37:08,790
old right leg around and we'll come to

680
00:37:08,790 --> 00:37:16,950
lie flat on the back nice and slow when

681
00:37:16,950 --> 00:37:19,530
you arrive send the left leg out right

682
00:37:19,530 --> 00:37:21,599
leg in interlace squeeze the right knee

683
00:37:21,599 --> 00:37:24,930
in and then exhale take it over towards

684
00:37:24,930 --> 00:37:30,410
the left big breath in as you exhale

685
00:37:30,410 --> 00:37:34,770
bringing it back to Center squeeze and

686
00:37:34,770 --> 00:37:39,540
switch right leg out left leg in inhale

687
00:37:39,540 --> 00:37:45,920
squeeze exhale to a supine twist here

688
00:37:47,329 --> 00:37:53,940
inhale in exhale back to Center squeeze

689
00:37:53,940 --> 00:38:00,030
and release bridge pose so draw the

690
00:38:00,030 --> 00:38:03,210
heels up towards the sitting bones toes

691
00:38:03,210 --> 00:38:05,490
pointing forward imagine a block between

692
00:38:05,490 --> 00:38:07,680
your inner thighs and then we'll suckle

693
00:38:07,680 --> 00:38:09,089
the shoulder blades underneath the heart

694
00:38:09,089 --> 00:38:12,020
space press into the feet and slowly

695
00:38:12,020 --> 00:38:15,960
inhale begin to lift hip points lift up

696
00:38:15,960 --> 00:38:17,460
towards the sky sitting bones reach

697
00:38:17,460 --> 00:38:20,400
towards the backs of the knees again

698
00:38:20,400 --> 00:38:22,349
imagine that block between your inner

699
00:38:22,349 --> 00:38:25,230
thighs and then we'll slowly shimmy the

700
00:38:25,230 --> 00:38:27,150
shoulders underneath maybe interlacing

701
00:38:27,150 --> 00:38:31,710
the fingertips strong legs lift your

702
00:38:31,710 --> 00:38:33,420
chest to your chin and then lift your

703
00:38:33,420 --> 00:38:35,700
chin towards the sky one more breath

704
00:38:35,700 --> 00:38:39,750
here breathe breathe breathe and exhale

705
00:38:39,750 --> 00:38:42,710
slowly release

706
00:38:44,670 --> 00:38:47,970
awesome slide the right leg down long

707
00:38:47,970 --> 00:38:51,910
followed by the left take your palms

708
00:38:51,910 --> 00:38:55,600
flip them up towards the sky inhale in

709
00:38:55,600 --> 00:39:07,870
exhale shavasana close your eyes you

710
00:39:07,870 --> 00:39:11,080
should feel proud way to show up for

711
00:39:11,080 --> 00:39:11,650
yourself

712
00:39:11,650 --> 00:39:16,180
awesome work today see if you can take

713
00:39:16,180 --> 00:39:18,280
the mantra I am present or I choose to

714
00:39:18,280 --> 00:39:19,810
be present with you off the mountain

715
00:39:19,810 --> 00:39:21,270
into the rest of your day

716
00:39:21,270 --> 00:39:28,020
have an awesome one see tomorrow namaste

717
00:39:38,420 --> 00:39:40,450
Oh