1 00:00:00,060 --> 00:00:02,520 what's up my friends and welcome to 30 2 00:00:02,520 --> 00:00:07,048 days of yoga camp it's day 11 and this 3 00:00:07,049 --> 00:00:09,120 is a good one the mantra today is I 4 00:00:09,120 --> 00:00:14,030 release let's get started 5 00:00:21,539 --> 00:00:26,970 all right let's begin flat on our backs 6 00:00:29,460 --> 00:00:34,690 take a second to get settled in the hard 7 00:00:34,690 --> 00:00:37,120 part is over okay 8 00:00:37,120 --> 00:00:39,760 getting here starting the video and 9 00:00:39,760 --> 00:00:42,659 getting to this moment hardest part so 10 00:00:42,659 --> 00:00:46,600 take a second to just get settled in 11 00:00:46,600 --> 00:00:52,680 point flex the feet find your breath 12 00:00:53,010 --> 00:00:56,879 then reach the arms up and overhead 13 00:00:56,879 --> 00:01:00,940 big breath in here go ahead and say stay 14 00:01:00,940 --> 00:01:04,330 soft in the fingers and toes for now big 15 00:01:04,330 --> 00:01:12,250 breath in big breath out great float the 16 00:01:12,250 --> 00:01:16,149 fingertips down and then you decide what 17 00:01:16,149 --> 00:01:18,130 feels best palms face up or palms face 18 00:01:18,130 --> 00:01:21,340 down here and then you can take your 19 00:01:21,340 --> 00:01:24,270 eyes off the video here close your eyes 20 00:01:24,270 --> 00:01:26,590 tuck the chin into the chest and 21 00:01:26,590 --> 00:01:30,210 lengthen through the back of the neck 22 00:01:33,180 --> 00:01:36,780 begin to deepen your breath 23 00:01:40,439 --> 00:01:43,020 and as we start to get this conversation 24 00:01:43,020 --> 00:01:47,549 going with the breath today we bring our 25 00:01:47,549 --> 00:01:51,840 attention to the affirmation or the 26 00:01:51,840 --> 00:01:57,270 mantra I release my friends take 27 00:01:57,270 --> 00:02:03,270 advantage of today's mantra honoring the 28 00:02:03,270 --> 00:02:06,030 power of word the power of thought super 29 00:02:06,030 --> 00:02:10,619 powerful so we take a moment here fully 30 00:02:10,619 --> 00:02:16,129 relax flat on the back feeling supported 31 00:02:18,079 --> 00:02:20,519 to connect our breath and connect to the 32 00:02:20,519 --> 00:02:25,260 mantra again I release and I would like 33 00:02:25,260 --> 00:02:26,700 to invite you to just take a moment here 34 00:02:26,700 --> 00:02:29,010 before we start moving through our asana 35 00:02:29,010 --> 00:02:31,769 and moving and grooving to just think 36 00:02:31,769 --> 00:02:33,510 about the things that you are ready to 37 00:02:33,510 --> 00:02:35,579 release just go ahead and ID them now so 38 00:02:35,579 --> 00:02:38,269 that we can let it go 39 00:02:42,990 --> 00:02:44,700 and then just notice if you kind of went 40 00:02:44,700 --> 00:02:46,230 into toxic thought we're older you got a 41 00:02:46,230 --> 00:02:47,910 little angry a little frustrated that's 42 00:02:47,910 --> 00:02:50,100 normal that's human acknowledge it so I 43 00:02:50,100 --> 00:02:53,160 love yoga because we're not actually Zen 44 00:02:53,160 --> 00:02:54,750 ting out or checking out it's actually 45 00:02:54,750 --> 00:02:57,000 quite the opposite we're going in dive 46 00:02:57,000 --> 00:03:03,740 it in check it in 47 00:03:08,410 --> 00:03:10,990 then take a nice refreshing inhale in 48 00:03:10,990 --> 00:03:15,430 through the nose and then let your 49 00:03:15,430 --> 00:03:19,620 exhale release out through the mouth 50 00:03:20,790 --> 00:03:26,380 inhale fresh breath in say to yourself I 51 00:03:26,380 --> 00:03:28,570 release as you exhale out through the 52 00:03:28,570 --> 00:03:30,660 mouth 53 00:03:30,750 --> 00:03:34,360 again just like that inhale fresh breath 54 00:03:34,360 --> 00:03:40,600 in mmm and say to yourself I release as 55 00:03:40,600 --> 00:03:42,670 you exhale let it go out through the 56 00:03:42,670 --> 00:03:46,720 mouth one more time on your own practice 57 00:03:46,720 --> 00:03:59,500 the mantra nice so nice and easy we'll 58 00:03:59,500 --> 00:04:01,270 hug the knees up in towards the heart 59 00:04:01,270 --> 00:04:03,340 take the mantra with you so today's 60 00:04:03,340 --> 00:04:06,400 practice is about releasing the things 61 00:04:06,400 --> 00:04:10,330 that do not serve you give yourself a 62 00:04:10,330 --> 00:04:12,340 big hug wiggle back and forth left to 63 00:04:12,340 --> 00:04:15,220 right maybe front to back with the knees 64 00:04:15,220 --> 00:04:17,529 maybe circles just get the sacroiliac 65 00:04:17,529 --> 00:04:19,329 joint a little bit of there a little 66 00:04:19,329 --> 00:04:22,230 lower back love as well hmm 67 00:04:22,230 --> 00:04:25,060 relax the shoulders wake up through the 68 00:04:25,060 --> 00:04:32,830 feet the ankles ooh and then interlace 69 00:04:32,830 --> 00:04:34,720 the fingertips and bring them behind the 70 00:04:34,720 --> 00:04:36,940 head opening up through the chest here 71 00:04:36,940 --> 00:04:38,410 this might be your first heart opener of 72 00:04:38,410 --> 00:04:39,910 the day so snuggle the shoulder blades 73 00:04:39,910 --> 00:04:42,400 underneath the chest press into your 74 00:04:42,400 --> 00:04:45,190 elbows and then send the legs up high it 75 00:04:45,190 --> 00:04:46,180 doesn't matter if you straighten the 76 00:04:46,180 --> 00:04:47,950 legs here in fact they can be bent quite 77 00:04:47,950 --> 00:04:51,370 generously and then hang with me guys 78 00:04:51,370 --> 00:04:53,860 just roll with me today right I promise 79 00:04:53,860 --> 00:04:56,500 it'll be worth it spread your toes and 80 00:04:56,500 --> 00:04:58,150 see if you can look in between your toes 81 00:04:58,150 --> 00:04:59,860 and just notice if you have toxic 82 00:04:59,860 --> 00:05:02,050 thoughts about your feet well [ __ ] will 83 00:05:02,050 --> 00:05:03,670 begin to shift that I think a little bit 84 00:05:03,670 --> 00:05:09,490 I know I have there's a lot of practice 85 00:05:09,490 --> 00:05:11,530 that goes on for me you know putting 86 00:05:11,530 --> 00:05:13,479 myself on camera I 87 00:05:13,479 --> 00:05:15,009 I try to take what I've learned from 88 00:05:15,009 --> 00:05:17,229 that and share it with you so if you're 89 00:05:17,229 --> 00:05:19,719 like hey my feet are oh you know fat 90 00:05:19,719 --> 00:05:22,960 remember the whole thing about yoga camp 91 00:05:22,960 --> 00:05:24,819 is connecting the mind and the body 92 00:05:24,819 --> 00:05:27,339 understanding the power of conditioning 93 00:05:27,339 --> 00:05:29,439 the mind the thoughts and also the body 94 00:05:29,439 --> 00:05:30,879 so we're letting the blood flow in the 95 00:05:30,879 --> 00:05:32,860 opposite direction here and then here's 96 00:05:32,860 --> 00:05:34,240 the part where I need you hang with me 97 00:05:34,240 --> 00:05:35,650 we're going to spread the toes and just 98 00:05:35,650 --> 00:05:36,909 look in between the toes 99 00:05:36,909 --> 00:05:38,259 and just look at your feet and see if 100 00:05:38,259 --> 00:05:39,729 you can see the feet that you had when 101 00:05:39,729 --> 00:05:42,189 you were a kid whatever that means to 102 00:05:42,189 --> 00:05:43,990 you right now we're opening through the 103 00:05:43,990 --> 00:05:45,879 chest still elbows left to right you can 104 00:05:45,879 --> 00:05:47,409 extend the thumbs even give yourself 105 00:05:47,409 --> 00:05:52,330 that little neck massage bonus and see 106 00:05:52,330 --> 00:05:55,060 if you can see yeah your your feet is a 107 00:05:55,060 --> 00:05:56,740 kid little innocence there see if you 108 00:05:56,740 --> 00:05:58,900 can see between all your toes you're 109 00:05:58,900 --> 00:06:00,969 spreading your toes super wide we call 110 00:06:00,969 --> 00:06:02,770 this yogi toes but really it's just 111 00:06:02,770 --> 00:06:06,460 awareness and in time we really awaken 112 00:06:06,460 --> 00:06:07,749 the muscles of the feet and they begin 113 00:06:07,749 --> 00:06:10,419 to change my feet have totally changed 114 00:06:10,419 --> 00:06:12,819 in the last 10 years really five years 115 00:06:12,819 --> 00:06:17,889 ago major ray all right then with the 116 00:06:17,889 --> 00:06:19,659 knees straight or bent we're going to 117 00:06:19,659 --> 00:06:22,029 keep those yogi toes or those childlike 118 00:06:22,029 --> 00:06:24,999 toes and scoop the tailbone up so you're 119 00:06:24,999 --> 00:06:26,979 really engaging we're just going to 120 00:06:26,979 --> 00:06:30,490 pulse gentle pulses here lifting lifting 121 00:06:30,490 --> 00:06:33,849 lifting so if the toes are reaching back 122 00:06:33,849 --> 00:06:35,409 because you're wanting to get a good ab 123 00:06:35,409 --> 00:06:39,370 workout you're not alone see if you can 124 00:06:39,370 --> 00:06:42,219 just reach tailbone up so we're actually 125 00:06:42,219 --> 00:06:45,490 getting into those deeper core muscles 126 00:06:45,490 --> 00:06:46,419 oh yeah 127 00:06:46,419 --> 00:06:49,209 if the fingertips are starting to get 128 00:06:49,209 --> 00:06:51,729 numb fall asleep whatever you can come 129 00:06:51,729 --> 00:06:57,899 to cactus arms here and we keep it going 130 00:06:57,899 --> 00:07:00,879 so we're going to do some releasing 131 00:07:00,879 --> 00:07:05,289 today so lots of twists so take a second 132 00:07:05,289 --> 00:07:07,449 to just kind of light that fire in the 133 00:07:07,449 --> 00:07:10,360 belly here five more seconds you got it 134 00:07:10,360 --> 00:07:12,699 lifting up with the tail it's a small 135 00:07:12,699 --> 00:07:14,469 movement so you almost don't see 136 00:07:14,469 --> 00:07:16,810 anything whoo but I can feel it I don't 137 00:07:16,810 --> 00:07:19,419 know if you can and then we'll gently 138 00:07:19,419 --> 00:07:21,819 release sweet release the arms give 139 00:07:21,819 --> 00:07:25,860 yourself a big hug laugh it off 140 00:07:29,820 --> 00:07:32,440 cool and slide the hands to the backs of 141 00:07:32,440 --> 00:07:33,700 the thighs give your hamstrings a little 142 00:07:33,700 --> 00:07:38,050 love I'm going to release some tightness 143 00:07:38,050 --> 00:07:41,380 in the hamstrings today when you're 144 00:07:41,380 --> 00:07:43,450 ready begin to rock and roll all the way 145 00:07:43,450 --> 00:07:50,290 up to seated here we go rock once rock 146 00:07:50,290 --> 00:07:54,040 twice three times a little how many 147 00:07:54,040 --> 00:07:57,400 times I've done that job if you've been 148 00:07:57,400 --> 00:07:58,720 rocking and rolling with me for a while 149 00:07:58,720 --> 00:08:00,010 you might begin to have a little more 150 00:08:00,010 --> 00:08:02,230 fun here kind of coming into a cobblers 151 00:08:02,230 --> 00:08:05,500 pose as you rock up maybe even a plow as 152 00:08:05,500 --> 00:08:09,280 you rock back and if you're new to the 153 00:08:09,280 --> 00:08:11,830 practice then maybe save that for a 154 00:08:11,830 --> 00:08:15,970 rainy day eventually we'll come up to a 155 00:08:15,970 --> 00:08:26,530 nice comfortable seat excuse me and 156 00:08:26,530 --> 00:08:27,910 we'll bring the palms to the tops of the 157 00:08:27,910 --> 00:08:31,300 thighs press down with the palms lift up 158 00:08:31,300 --> 00:08:34,960 through the heart big breath in Lions 159 00:08:34,960 --> 00:08:39,880 breath tongue out and help fresh breath 160 00:08:39,880 --> 00:08:43,929 in exhale let go that which is not 161 00:08:43,929 --> 00:08:50,740 serving you and one more inhale press 162 00:08:50,740 --> 00:08:55,990 down with the palms good awesome 163 00:08:55,990 --> 00:08:57,970 take a second to reach the arms all the 164 00:08:57,970 --> 00:08:59,920 way up and overhead and just do a couple 165 00:08:59,920 --> 00:09:01,660 side body stretches just stretching out 166 00:09:01,660 --> 00:09:10,110 through those muscles long and lean and 167 00:09:10,410 --> 00:09:13,180 then when you're feeling fine there 168 00:09:13,180 --> 00:09:15,010 we'll bring the fingertips down at your 169 00:09:15,010 --> 00:09:16,420 sides just nothing fancy here just 170 00:09:16,420 --> 00:09:19,720 gently your sides and then taking those 171 00:09:19,720 --> 00:09:23,340 neck circles that you know 172 00:09:24,690 --> 00:09:29,470 one way and then the other so this is a 173 00:09:29,470 --> 00:09:31,630 great way to release tension in the neck 174 00:09:31,630 --> 00:09:35,050 the shoulders and then butt all the way 175 00:09:35,050 --> 00:09:38,170 through the back body right I can't tell 176 00:09:38,170 --> 00:09:39,639 you how many times I'm in line at the 177 00:09:39,639 --> 00:09:41,680 grocery store or I'm in my car and I 178 00:09:41,680 --> 00:09:49,300 must just be like on my own and it feels 179 00:09:49,300 --> 00:09:51,730 really good and if I don't do these neck 180 00:09:51,730 --> 00:09:54,040 circles for you know like consecutive 181 00:09:54,040 --> 00:09:56,079 days and then I do them I'm like wow 182 00:09:56,079 --> 00:10:00,010 it's like a fireworks you know I can 183 00:10:00,010 --> 00:10:06,060 hear it all so enjoy your neck circles 184 00:10:10,079 --> 00:10:12,579 and then we'll bring the head back to 185 00:10:12,579 --> 00:10:15,459 Center stillness and take the arms out 186 00:10:15,459 --> 00:10:21,540 wide inhale in exhale hands to heart 187 00:10:21,540 --> 00:10:25,079 inhale extend out wide palms face down 188 00:10:25,079 --> 00:10:31,000 and exhale hands to heart inhale extend 189 00:10:31,000 --> 00:10:35,680 and exhale hands to heart now we're 190 00:10:35,680 --> 00:10:39,190 going to throw out some energy ready 191 00:10:39,190 --> 00:10:43,810 inhale extend throw it out side as an 192 00:10:43,810 --> 00:10:46,149 inhale and exhale hands to heart just 193 00:10:46,149 --> 00:10:46,959 got excited 194 00:10:46,959 --> 00:10:53,800 inhale throw it out and just a little 195 00:10:53,800 --> 00:10:59,019 flick of the wrist here and again the 196 00:10:59,019 --> 00:11:02,949 Kundalini vibes go on it and inhale and 197 00:11:02,949 --> 00:11:07,440 exhale good bow your head to your heart 198 00:11:07,440 --> 00:11:11,860 repeat to yourself I release I release 199 00:11:11,860 --> 00:11:18,339 that which is no longer serving me say 200 00:11:18,339 --> 00:11:20,920 that to yourself I release that which is 201 00:11:20,920 --> 00:11:24,209 no longer serving me 202 00:11:28,560 --> 00:11:30,460 maybe you have something else here you 203 00:11:30,460 --> 00:11:32,860 take a second I release attachment to 204 00:11:32,860 --> 00:11:40,290 such-and-such I release my grip on life 205 00:11:40,290 --> 00:11:44,110 or just keep simple I release stress and 206 00:11:44,110 --> 00:11:51,360 tension my body ready to rock and roll 207 00:11:51,360 --> 00:11:53,860 when you have your mantra we'll begin to 208 00:11:53,860 --> 00:11:56,920 send the fingertips all the way up and 209 00:11:56,920 --> 00:12:00,580 exhale release coming forward onto all 210 00:12:00,580 --> 00:12:06,460 fours just a couple of moments here in 211 00:12:06,460 --> 00:12:08,500 cat-cow to wake up the spine as you 212 00:12:08,500 --> 00:12:12,910 inhale belly drops as you exhale chin to 213 00:12:12,910 --> 00:12:16,570 chest navel draws up by now we know to 214 00:12:16,570 --> 00:12:20,410 find our alignment quickly we understand 215 00:12:20,410 --> 00:12:22,270 that it helps to pay attention to the 216 00:12:22,270 --> 00:12:25,930 details to stay curious not because we 217 00:12:25,930 --> 00:12:27,910 want to do our yoga right but as a way 218 00:12:27,910 --> 00:12:31,420 of loving our body and enjoying our 219 00:12:31,420 --> 00:12:36,190 practice staying curious so as the yoga 220 00:12:36,190 --> 00:12:38,260 camp goes on we start to peel away at 221 00:12:38,260 --> 00:12:40,810 the layers so today's practice is going 222 00:12:40,810 --> 00:12:44,140 to be great to kind of release some 223 00:12:44,140 --> 00:12:48,630 excess stagnant energy 224 00:12:58,470 --> 00:13:00,579 and then when you're ready curl the toes 225 00:13:00,579 --> 00:13:04,949 under and send it up to downward dog 226 00:13:05,190 --> 00:13:12,420 pedal it out keep breathing deep 227 00:13:12,720 --> 00:13:15,040 waking up through the backs of the legs 228 00:13:15,040 --> 00:13:25,620 the feet take one more breath here 229 00:13:25,620 --> 00:13:29,200 slowly lower back to all fours great 230 00:13:29,200 --> 00:13:30,399 we're going to take the two big toes 231 00:13:30,399 --> 00:13:33,790 together knees as wide as the mat so go 232 00:13:33,790 --> 00:13:38,200 ahead and stay up on your palms here so 233 00:13:38,200 --> 00:13:39,760 don't sink all the way back into Child's 234 00:13:39,760 --> 00:13:42,370 Pose stay up on your haunches and we're 235 00:13:42,370 --> 00:13:43,930 going to inhale bring the left palm to 236 00:13:43,930 --> 00:13:45,970 the center reach the right fingertips 237 00:13:45,970 --> 00:13:48,550 forward find lengthen the right side 238 00:13:48,550 --> 00:13:50,980 body reach reach reach and keep the tops 239 00:13:50,980 --> 00:13:52,420 of the feet pressing down as you bring 240 00:13:52,420 --> 00:13:54,700 the right fingertips in and underneath 241 00:13:54,700 --> 00:13:59,560 the bridge of the left arm then you can 242 00:13:59,560 --> 00:14:02,500 readjust your left palm to where it's 243 00:14:02,500 --> 00:14:04,480 either pressing into the earth elbow up 244 00:14:04,480 --> 00:14:06,940 or palm reaching all the way forward 245 00:14:06,940 --> 00:14:10,240 sometimes nice as well now see if you 246 00:14:10,240 --> 00:14:12,490 can press into both knees evenly so 247 00:14:12,490 --> 00:14:14,620 sometimes the hip tends to come over to 248 00:14:14,620 --> 00:14:17,260 the left pull the right hip back and 249 00:14:17,260 --> 00:14:20,079 breathe nice beautiful opening the upper 250 00:14:20,079 --> 00:14:22,839 back body so there's lots of options 251 00:14:22,839 --> 00:14:24,310 here with the left arm 252 00:14:24,310 --> 00:14:27,610 you can even bind it here or send it 253 00:14:27,610 --> 00:14:34,930 high up towards the sky now what does it 254 00:14:34,930 --> 00:14:39,880 mean when someone says send breath to 255 00:14:39,880 --> 00:14:42,820 your hips or send breath to your upper 256 00:14:42,820 --> 00:14:46,899 back body well really it's just about 257 00:14:46,899 --> 00:14:48,130 sending your energy there right you 258 00:14:48,130 --> 00:14:50,320 can't really send your breath or can you 259 00:14:50,320 --> 00:14:52,029 if you're a scientist can you write me 260 00:14:52,029 --> 00:14:54,579 and tell me but just send a little 261 00:14:54,579 --> 00:14:56,019 awareness little energy as you breathe 262 00:14:56,019 --> 00:15:01,170 in to the upper back body breathe out 263 00:15:02,950 --> 00:15:05,360 and into the belly can you send some 264 00:15:05,360 --> 00:15:07,040 breath there some energy some awareness 265 00:15:07,040 --> 00:15:09,290 just direct your energy there as you 266 00:15:09,290 --> 00:15:13,820 breathe awesome then press into your 267 00:15:13,820 --> 00:15:16,940 foundation unravel that sucker and take 268 00:15:16,940 --> 00:15:18,620 it to the other side here we go right 269 00:15:18,620 --> 00:15:21,500 palm comes down left fingertips reach 270 00:15:21,500 --> 00:15:23,960 forward I like doing this first because 271 00:15:23,960 --> 00:15:25,970 it really instead of just crumpling into 272 00:15:25,970 --> 00:15:27,529 my twist and trying to like muscle my 273 00:15:27,529 --> 00:15:29,779 way there I'm finding the space that I 274 00:15:29,779 --> 00:15:32,660 want and crave and need and then I find 275 00:15:32,660 --> 00:15:37,490 the twist coming to rest now on the left 276 00:15:37,490 --> 00:15:40,040 ear this time left palm to the earth you 277 00:15:40,040 --> 00:15:42,200 can use that elbow up to the sky to find 278 00:15:42,200 --> 00:15:44,650 what feels good 279 00:15:44,650 --> 00:15:49,790 maybe all the way forward maybe you take 280 00:15:49,790 --> 00:15:59,829 the bind finding your breath 281 00:16:01,870 --> 00:16:04,870 hmm 282 00:16:19,960 --> 00:16:22,600 inhaling life's simple pleasures 283 00:16:22,600 --> 00:16:24,650 becoming present I just notice how 284 00:16:24,650 --> 00:16:26,390 pretty that is with the blue sky in the 285 00:16:26,390 --> 00:16:31,100 background for my POV so nice inhale and 286 00:16:31,100 --> 00:16:35,660 use your exhale to come back and then 287 00:16:35,660 --> 00:16:38,420 we'll walk the palms out walk the knees 288 00:16:38,420 --> 00:16:47,000 in and send it to downward facing dog so 289 00:16:47,000 --> 00:16:49,430 nice cleansing breath here again the 290 00:16:49,430 --> 00:16:51,920 mantra I release now I want you to let 291 00:16:51,920 --> 00:16:54,170 go of identifying what exactly it is you 292 00:16:54,170 --> 00:16:57,050 need want crave release and just focus 293 00:16:57,050 --> 00:17:00,890 on what it feels like to release with 294 00:17:00,890 --> 00:17:04,160 the breath may be lactic acid in the 295 00:17:04,160 --> 00:17:06,109 muscles just practice the mantra I 296 00:17:06,109 --> 00:17:08,030 release and let go of the rest this kind 297 00:17:08,030 --> 00:17:09,560 of specificity because sometimes we 298 00:17:09,560 --> 00:17:13,190 attach to too much there so kind of free 299 00:17:13,190 --> 00:17:18,099 yourself from that now just work on 300 00:17:18,099 --> 00:17:21,619 finding places to lift let go places to 301 00:17:21,619 --> 00:17:24,589 extend the exhale here we go dropping 302 00:17:24,589 --> 00:17:26,470 the left heel lift the right leg up high 303 00:17:26,470 --> 00:17:30,680 big breath in on an exhale slowly bring 304 00:17:30,680 --> 00:17:32,510 the right knee and try to touch your 305 00:17:32,510 --> 00:17:34,640 nose to your knee connect your inner 306 00:17:34,640 --> 00:17:35,080 strength 307 00:17:35,080 --> 00:17:38,750 inhale extend exhale step it up into 308 00:17:38,750 --> 00:17:43,510 your lunge lower the back knee down and 309 00:17:43,510 --> 00:17:47,720 we find a nice low lunge here breathe 310 00:17:47,720 --> 00:17:50,560 breathe breathe 311 00:17:56,120 --> 00:17:58,770 then we release onto the top of the back 312 00:17:58,770 --> 00:18:01,260 foot plant the left palm and inhale 313 00:18:01,260 --> 00:18:02,910 reach the right fingertips up towards 314 00:18:02,910 --> 00:18:05,520 the sky and then as if you were smearing 315 00:18:05,520 --> 00:18:07,860 the wall we're on a wall our window 316 00:18:07,860 --> 00:18:09,210 we're going to slowly reach for the sky 317 00:18:09,210 --> 00:18:12,420 and smear all the way back towards the 318 00:18:12,420 --> 00:18:15,390 back edge of your mat right and then 319 00:18:15,390 --> 00:18:20,220 back up and then Tao great plant the 320 00:18:20,220 --> 00:18:22,800 palms curl the toes under you can step 321 00:18:22,800 --> 00:18:25,650 it back to plank here or bring the knees 322 00:18:25,650 --> 00:18:28,250 together for a little half plank right 323 00:18:28,250 --> 00:18:31,230 inhale look forward exhale slowly lower 324 00:18:31,230 --> 00:18:36,840 down to the belly inhale Cobra nice and 325 00:18:36,840 --> 00:18:38,090 easy 326 00:18:38,090 --> 00:18:41,730 exhale release come back to all fours or 327 00:18:41,730 --> 00:18:45,030 up to that plank and then send it to 328 00:18:45,030 --> 00:18:50,430 your down dog cleansing breath here we 329 00:18:50,430 --> 00:18:57,480 go inhale in exhale release if there's 330 00:18:57,480 --> 00:18:59,430 someone else in the building that you're 331 00:18:59,430 --> 00:19:01,710 in or the house in they should hear from 332 00:19:01,710 --> 00:19:05,870 time and time and time again your exhale 333 00:19:05,870 --> 00:19:09,540 on on this day drop the right heel lift 334 00:19:09,540 --> 00:19:12,060 the left leg up high connect to your 335 00:19:12,060 --> 00:19:14,520 strength we got this inhale exhale 336 00:19:14,520 --> 00:19:20,190 squeeze nose to the knee inhale lift 337 00:19:20,190 --> 00:19:23,550 three-legged dog exhale step it up into 338 00:19:23,550 --> 00:19:28,890 your lunge lower the right knee stretch 339 00:19:28,890 --> 00:19:31,490 it out here 340 00:19:39,029 --> 00:19:40,869 keep breathing 341 00:19:40,869 --> 00:19:42,789 when you're ready uncurl that back foot 342 00:19:42,789 --> 00:19:46,749 plant the right palm and so left knee is 343 00:19:46,749 --> 00:19:48,009 going to want to splay out here hug it 344 00:19:48,009 --> 00:19:53,529 in and we open up into our twist so even 345 00:19:53,529 --> 00:19:55,090 if it's not as high you can work on the 346 00:19:55,090 --> 00:19:57,899 smearing effect drawing a little rainbow 347 00:19:57,899 --> 00:20:05,860 ready inhale exhale reaching back inhale 348 00:20:05,860 --> 00:20:11,919 back up then exhale release it down here 349 00:20:11,919 --> 00:20:14,289 we go you can plant the palms curl the 350 00:20:14,289 --> 00:20:16,179 back toes under come to plank or do a 351 00:20:16,179 --> 00:20:18,369 little half plank to be here either one 352 00:20:18,369 --> 00:20:21,190 this time belly to Cobra or shifting 353 00:20:21,190 --> 00:20:23,320 your weight forward chaturanga to upward 354 00:20:23,320 --> 00:20:25,360 facing dog so everyone's working at 355 00:20:25,360 --> 00:20:31,480 different levels here play and then 356 00:20:31,480 --> 00:20:35,999 we'll make our way back to down dog 357 00:20:45,300 --> 00:20:50,510 big breath in big breath out 358 00:20:50,510 --> 00:20:53,790 sweet go for a nice slow walk all the 359 00:20:53,790 --> 00:20:54,810 way up towards the front edge of your 360 00:20:54,810 --> 00:20:57,810 mat take your time getting there maybe 361 00:20:57,810 --> 00:20:59,400 today your challenge results by bringing 362 00:20:59,400 --> 00:21:02,480 the feet together or hip width apart 363 00:21:02,480 --> 00:21:05,780 forward fold 364 00:21:10,460 --> 00:21:13,980 nice long smooth deep breaths here just 365 00:21:13,980 --> 00:21:16,050 imagine a little trapdoor opening at the 366 00:21:16,050 --> 00:21:17,430 crown of the head right there at the 367 00:21:17,430 --> 00:21:21,360 crown chakra let it open let any stress 368 00:21:21,360 --> 00:21:27,420 any worry tension concern insecurity 369 00:21:27,420 --> 00:21:29,220 just let that [ __ ] oh sorry 370 00:21:29,220 --> 00:21:31,710 just let it fall out more kiddos that 371 00:21:31,710 --> 00:21:33,810 are watching you'll go day during a more 372 00:21:33,810 --> 00:21:36,950 I'm trying to check check myself so 373 00:21:36,950 --> 00:21:44,700 sorry about that stupid just game so 374 00:21:44,700 --> 00:21:47,160 just letting letting go here for a 375 00:21:47,160 --> 00:21:48,390 couple more breaths gonna stay here a 376 00:21:48,390 --> 00:21:51,030 little bit longer maybe you interlace 377 00:21:51,030 --> 00:21:54,450 the fingertips behind the legs maybe you 378 00:21:54,450 --> 00:21:57,260 grab the elbows 379 00:22:01,330 --> 00:22:05,660 make sure you're breathing deep long 380 00:22:05,660 --> 00:22:15,320 smooth deep breaths and then slowly 381 00:22:15,320 --> 00:22:18,170 release the arms wherever they are begin 382 00:22:18,170 --> 00:22:19,430 to straighten through the legs without 383 00:22:19,430 --> 00:22:23,230 locking the knees inhale halfway lift 384 00:22:23,230 --> 00:22:32,450 and exhale bow inhale reach for the sky 385 00:22:32,450 --> 00:22:41,720 press into your feet and exhale hands to 386 00:22:41,720 --> 00:22:46,760 heart lift your sternum up to your 387 00:22:46,760 --> 00:22:50,300 thumbs open through the chest lengthen 388 00:22:50,300 --> 00:22:52,220 through the crown of the head neck nice 389 00:22:52,220 --> 00:22:57,890 and long big breath in here and exhale 390 00:22:57,890 --> 00:22:59,690 release the arms go ahead and take a 391 00:22:59,690 --> 00:23:01,790 look down at your feet so nice conscious 392 00:23:01,790 --> 00:23:04,250 footing here let's take the feet hip 393 00:23:04,250 --> 00:23:08,960 width apart maybe a little wider even so 394 00:23:08,960 --> 00:23:10,490 nice conscious footing we're taking a 395 00:23:10,490 --> 00:23:12,320 look down so that we can really spread 396 00:23:12,320 --> 00:23:16,070 the toes spread awareness and then draw 397 00:23:16,070 --> 00:23:20,450 that energy up up up so we're going to 398 00:23:20,450 --> 00:23:23,090 take the arms to the side here and this 399 00:23:23,090 --> 00:23:26,990 is a little Kundalini move really I 400 00:23:26,990 --> 00:23:28,700 think it's called knocking on heaven's 401 00:23:28,700 --> 00:23:35,960 door so big breath in important though 402 00:23:35,960 --> 00:23:38,270 for me for you to have awareness of the 403 00:23:38,270 --> 00:23:42,230 feet draw our energy up through the 404 00:23:42,230 --> 00:23:43,850 center channel and keep the sternum 405 00:23:43,850 --> 00:23:46,310 lifted so you're not just like wah wah 406 00:23:46,310 --> 00:23:49,610 right like that person at the party 407 00:23:49,610 --> 00:23:51,850 right you don't to be that just kidding 408 00:23:51,850 --> 00:23:54,830 some people are like oh just getting 409 00:23:54,830 --> 00:23:57,650 lift lift lift and then here we go soft 410 00:23:57,650 --> 00:23:59,600 knees here super important I'm just 411 00:23:59,600 --> 00:24:02,240 going to begin to swing the arms left to 412 00:24:02,240 --> 00:24:06,260 right now rather than telling you when 413 00:24:06,260 --> 00:24:07,970 to read I want you to find a rhythm with 414 00:24:07,970 --> 00:24:11,390 your breath then remember that foot to 415 00:24:11,390 --> 00:24:13,760 earth connection keep soft bend in the 416 00:24:13,760 --> 00:24:14,340 knee 417 00:24:14,340 --> 00:24:18,090 remember that lift in the sternum 418 00:24:19,770 --> 00:24:26,920 eventually you find your groove I just 419 00:24:26,920 --> 00:24:32,110 let the arms go release so they become 420 00:24:32,110 --> 00:24:41,380 like kind of like noodle arms I feel a 421 00:24:41,380 --> 00:24:46,570 little silly or you might feel like oh 422 00:24:46,570 --> 00:24:51,190 it's nice to do this as a kid right this 423 00:24:51,190 --> 00:24:52,270 is a great thing to do in the morning 424 00:24:52,270 --> 00:24:52,960 guys 425 00:24:52,960 --> 00:24:55,450 I just want to get get little pep in 426 00:24:55,450 --> 00:24:58,210 your step also a great thing to do when 427 00:24:58,210 --> 00:24:59,890 you're pissed off and you need to like 428 00:24:59,890 --> 00:25:02,740 go some steam so we'll keep it going for 429 00:25:02,740 --> 00:25:13,150 10 more seconds kind of feel like a 430 00:25:13,150 --> 00:25:25,809 spice girl gently release and without 431 00:25:25,809 --> 00:25:27,250 moving your feet don't shift your feet 432 00:25:27,250 --> 00:25:29,710 don't fidget just release everything for 433 00:25:29,710 --> 00:25:31,570 the arm keep that lift up through the 434 00:25:31,570 --> 00:25:33,250 sternum close your eyes and notice how 435 00:25:33,250 --> 00:25:37,299 you feel maybe you can let the jaw part 436 00:25:37,299 --> 00:25:41,309 a little bit here soft an ellipse 437 00:25:47,820 --> 00:25:53,119 and see the mantra to yourself I release 438 00:25:54,289 --> 00:25:56,639 finish the sentence if you like or keep 439 00:25:56,639 --> 00:25:59,009 it simple I release just in order to 440 00:25:59,009 --> 00:26:02,539 create space for something new and 441 00:26:04,159 --> 00:26:06,419 slowly draw your hands to the waistline 442 00:26:06,419 --> 00:26:15,950 superhero or super woman or man our man 443 00:26:15,950 --> 00:26:18,869 draw the elbows back shoulder blades 444 00:26:18,869 --> 00:26:20,340 together see if you can lift your heart 445 00:26:20,340 --> 00:26:24,659 even more here I love this shape if 446 00:26:24,659 --> 00:26:28,309 you've ever seen that TED talk that Amy 447 00:26:29,210 --> 00:26:32,129 Cuddy I think is our last name Ted Todd 448 00:26:32,129 --> 00:26:34,109 I'm going to brain fart so good it's 449 00:26:34,109 --> 00:26:38,369 about power posing take one more breath 450 00:26:38,369 --> 00:26:39,899 here what are you waiting for notice if 451 00:26:39,899 --> 00:26:41,159 you're trying to like get to the next 452 00:26:41,159 --> 00:26:42,659 scene can you just be present here in 453 00:26:42,659 --> 00:26:48,029 this moment I'd find a soft bend in the 454 00:26:48,029 --> 00:26:50,580 knees go ahead and look down inhale in 455 00:26:50,580 --> 00:26:54,720 exhale help the feet together sweet and 456 00:26:54,720 --> 00:26:56,789 inhale reach the arms all the way up and 457 00:26:56,789 --> 00:27:02,639 overhead exhale down you go way to stick 458 00:27:02,639 --> 00:27:06,090 with it guys inhale halfway lift exhale 459 00:27:06,090 --> 00:27:09,570 bow bring the feet together bend the 460 00:27:09,570 --> 00:27:11,220 knees plant the palms step or hop it 461 00:27:11,220 --> 00:27:12,450 back to plank maybe you hop it back 462 00:27:12,450 --> 00:27:16,320 today releasing some X like build up 463 00:27:16,320 --> 00:27:18,179 energy some you know stagnant energy 464 00:27:18,179 --> 00:27:22,409 high yeah plank then slowly lower to 465 00:27:22,409 --> 00:27:24,179 your belly belly to Cobra or shift your 466 00:27:24,179 --> 00:27:26,669 weight forward chaturanga to upward 467 00:27:26,669 --> 00:27:30,269 facing dog inhale everyone open your 468 00:27:30,269 --> 00:27:33,419 heart wherever you are and then exhale 469 00:27:33,419 --> 00:27:36,649 downward facing dog 470 00:27:36,889 --> 00:27:39,479 here we go drop the left heel lift the 471 00:27:39,479 --> 00:27:40,999 right leg up high as you breathe in 472 00:27:40,999 --> 00:27:44,340 exhale right knee to right elbow you got 473 00:27:44,340 --> 00:27:47,009 this only doing three of these inhale 474 00:27:47,009 --> 00:27:50,220 reach it up exhale release navel to 475 00:27:50,220 --> 00:27:52,859 spine as you cross right knee over to 476 00:27:52,859 --> 00:27:56,489 left elbow twist inhale lift the right 477 00:27:56,489 --> 00:28:00,090 leg up high and exhale nose to knee 478 00:28:00,090 --> 00:28:01,510 squeeze 479 00:28:01,510 --> 00:28:04,780 step it up into your lunge beautiful 480 00:28:04,780 --> 00:28:07,000 hands come to the waistline a superhero 481 00:28:07,000 --> 00:28:13,360 in the lunge so find your footing if you 482 00:28:13,360 --> 00:28:14,919 want to lower the back knee so say 483 00:28:14,919 --> 00:28:16,090 you're brand new to the practice and 484 00:28:16,090 --> 00:28:17,890 you're jumping into yoga camp then lower 485 00:28:17,890 --> 00:28:21,130 the back knee here power pose otherwise 486 00:28:21,130 --> 00:28:25,480 we're lifted fingertips extend out find 487 00:28:25,480 --> 00:28:27,010 that lift in the heart and then palms 488 00:28:27,010 --> 00:28:31,120 come together big twist here inhale lift 489 00:28:31,120 --> 00:28:34,000 your heart exhale over to the outer edge 490 00:28:34,000 --> 00:28:37,030 of your right thigh so if you're on your 491 00:28:37,030 --> 00:28:38,950 knee here this is what it looks like and 492 00:28:38,950 --> 00:28:42,760 if you're lifted stay strong through 493 00:28:42,760 --> 00:28:45,580 that back heel so really spike your left 494 00:28:45,580 --> 00:28:48,150 heel towards the back edge of your mat 495 00:28:48,150 --> 00:28:50,980 palms pressed together here try to bring 496 00:28:50,980 --> 00:28:53,830 your sternum to your thumbs breathe deep 497 00:28:53,830 --> 00:28:55,080 here 498 00:28:55,080 --> 00:28:58,179 let it go let go of that which is not 499 00:28:58,179 --> 00:28:59,559 serving you connect to your inner 500 00:28:59,559 --> 00:29:01,299 strength lengthen through the crown of 501 00:29:01,299 --> 00:29:03,760 the head one more breath here and exhale 502 00:29:03,760 --> 00:29:05,290 release back to your lunge 503 00:29:05,290 --> 00:29:07,299 awesome work plant the palms move 504 00:29:07,299 --> 00:29:10,120 through your flow or take a rest Child's 505 00:29:10,120 --> 00:29:14,290 Pose so you're moving through your own 506 00:29:14,290 --> 00:29:18,880 vinyasa here and then maybe you take a 507 00:29:18,880 --> 00:29:20,559 bead in child's pose or maybe it's 508 00:29:20,559 --> 00:29:24,690 straight to downward facing dog for you 509 00:29:24,780 --> 00:29:27,280 take a nice cleanser here wherever you 510 00:29:27,280 --> 00:29:29,760 are inhale in through the nose exhale 511 00:29:29,760 --> 00:29:32,340 out through the mouth 512 00:29:32,340 --> 00:29:34,600 eventually make your way to down dog if 513 00:29:34,600 --> 00:29:38,620 you are not there already and then we'll 514 00:29:38,620 --> 00:29:40,120 drop the right heel lift the left leg 515 00:29:40,120 --> 00:29:41,590 high here we go ready 516 00:29:41,590 --> 00:29:45,250 you got this inhale exhale left knee to 517 00:29:45,250 --> 00:29:48,600 left elbow let it kiss gaze forward 518 00:29:48,600 --> 00:29:50,919 inhale anchor through the right heel 519 00:29:50,919 --> 00:29:52,320 lift the left leg up high 520 00:29:52,320 --> 00:29:56,860 cross it over twist left knee to right 521 00:29:56,860 --> 00:30:00,280 elbow gaze for inhale reach it up 522 00:30:00,280 --> 00:30:02,679 three-legged dog last one you got it 523 00:30:02,679 --> 00:30:06,040 squeeze nose to knee 524 00:30:06,040 --> 00:30:10,340 and step it up into your lunge here we 525 00:30:10,340 --> 00:30:10,670 go 526 00:30:10,670 --> 00:30:12,020 looping the shoulders hands come to the 527 00:30:12,020 --> 00:30:14,660 waistline we we press into the leg 528 00:30:14,660 --> 00:30:15,740 strong 529 00:30:15,740 --> 00:30:17,480 you can always lower on the back knee 530 00:30:17,480 --> 00:30:19,640 here sometimes it's nice to come down 531 00:30:19,640 --> 00:30:21,230 just to gather your bearings and then 532 00:30:21,230 --> 00:30:24,920 pick it back up and then we'll send the 533 00:30:24,920 --> 00:30:26,900 fingertips out find that lift I mean 534 00:30:26,900 --> 00:30:29,390 like no other in the sternum here lift 535 00:30:29,390 --> 00:30:32,180 lift lift and palms come together and we 536 00:30:32,180 --> 00:30:34,310 think up and over as we take it to the 537 00:30:34,310 --> 00:30:36,350 left peel the left hip crease back find 538 00:30:36,350 --> 00:30:37,510 your twist here 539 00:30:37,510 --> 00:30:43,540 meet your edge extend through the crown 540 00:30:46,180 --> 00:30:49,010 keep growing in the posture you got it 541 00:30:49,010 --> 00:30:53,540 and then use an exhale to release with 542 00:30:53,540 --> 00:30:57,380 control plant the palms move through 543 00:30:57,380 --> 00:30:59,510 your flow we'll meet and downward facing 544 00:30:59,510 --> 00:31:05,090 dog so it could just be here nice and 545 00:31:05,090 --> 00:31:16,040 gentle last thing before we flip our 546 00:31:16,040 --> 00:31:19,730 burgers send your hips up high press 547 00:31:19,730 --> 00:31:23,930 into both palms evenly great walk the 548 00:31:23,930 --> 00:31:27,350 toes out a little bit wider then press 549 00:31:27,350 --> 00:31:30,770 into your left palm firmly nice and slow 550 00:31:30,770 --> 00:31:32,870 hug the lower ribs in connect to your 551 00:31:32,870 --> 00:31:34,400 cores you reach the right fingertips 552 00:31:34,400 --> 00:31:37,070 over towards the bottom left corner of 553 00:31:37,070 --> 00:31:39,890 your mat you might grab the leg here or 554 00:31:39,890 --> 00:31:42,290 the ankle coming into a deep twist here 555 00:31:42,290 --> 00:31:44,180 and you might turn your gaze over to 556 00:31:44,180 --> 00:31:45,310 your left 557 00:31:45,310 --> 00:31:50,990 breathe deep here then press into your 558 00:31:50,990 --> 00:31:53,570 left palm release going right on into 559 00:31:53,570 --> 00:31:55,220 the other side you got this you can do 560 00:31:55,220 --> 00:31:57,440 it find that connect to the midline 561 00:31:57,440 --> 00:32:00,590 first connect to your Center right find 562 00:32:00,590 --> 00:32:05,960 support and then take it over this is 563 00:32:05,960 --> 00:32:07,580 very challenging me maybe you don't get 564 00:32:07,580 --> 00:32:09,350 to this today you just observe and go 565 00:32:09,350 --> 00:32:14,720 okay another day big breaths release the 566 00:32:14,720 --> 00:32:17,030 attachment to master the poses stay 567 00:32:17,030 --> 00:32:20,930 present in the process and nice and slow 568 00:32:20,930 --> 00:32:24,080 we release back and then everyone coming 569 00:32:24,080 --> 00:32:28,540 onto the knees yeh and sending it back 570 00:32:28,540 --> 00:32:31,810 Child's Pose 571 00:32:38,810 --> 00:32:42,030 we begin to rock the head a little side 572 00:32:42,030 --> 00:32:45,860 to side here massaging the forehead 573 00:32:45,860 --> 00:32:50,640 perhaps stimulating that third eye area 574 00:32:50,640 --> 00:32:59,850 why not it feels good relaxing through 575 00:32:59,850 --> 00:33:02,580 the jaw here maybe swallowing a couple 576 00:33:02,580 --> 00:33:06,240 times or moving the tongue around in the 577 00:33:06,240 --> 00:33:08,720 mouth hey-oh 578 00:33:08,720 --> 00:33:12,300 and then whenever you're ready we're 579 00:33:12,300 --> 00:33:17,520 going to reach the arms about that left 580 00:33:17,520 --> 00:33:20,280 foot stays where it is right knee is 581 00:33:20,280 --> 00:33:23,010 going to draw in look and then come 582 00:33:23,010 --> 00:33:27,600 across right so coming into those cow 583 00:33:27,600 --> 00:33:29,850 legs shift your left foot over and 584 00:33:29,850 --> 00:33:33,200 slowly with the help of your palms here 585 00:33:33,200 --> 00:33:39,630 sink back so here we are whoo big 586 00:33:39,630 --> 00:33:43,050 release and the hips here bring the 587 00:33:43,050 --> 00:33:47,580 palms to the soles of the feet and sit 588 00:33:47,580 --> 00:33:50,250 up nice and tall if this is too intense 589 00:33:50,250 --> 00:33:52,020 you might sit up on a blanket or a block 590 00:33:52,020 --> 00:33:56,220 here is very helpful and then just check 591 00:33:56,220 --> 00:33:57,570 in with your lower belly a little bit 592 00:33:57,570 --> 00:33:59,190 here just a slight awareness there as 593 00:33:59,190 --> 00:34:04,530 you draw it inward and then breathe here 594 00:34:04,530 --> 00:34:06,780 lift from your sternum really really 595 00:34:06,780 --> 00:34:10,620 really lift in your heart long in the 596 00:34:10,620 --> 00:34:13,620 neck so eventually we're trying to bring 597 00:34:13,620 --> 00:34:15,239 the knees together here it took me many 598 00:34:15,239 --> 00:34:15,840 years 599 00:34:15,840 --> 00:34:18,030 I wasn't always able to bring the knees 600 00:34:18,030 --> 00:34:21,840 even this close so just be wary out 601 00:34:21,840 --> 00:34:24,120 today you might be here and another good 602 00:34:24,120 --> 00:34:25,889 option is to kind of come to a fire log 603 00:34:25,889 --> 00:34:34,650 version which is here and then add a new 604 00:34:34,650 --> 00:34:36,719 layer of breath if you can here as we 605 00:34:36,719 --> 00:34:38,310 open up the hips if you want more you 606 00:34:38,310 --> 00:34:39,449 can take it forward 607 00:34:39,449 --> 00:34:41,070 draw the shoulders away from the ears 608 00:34:41,070 --> 00:34:45,350 and slowly melting forward 609 00:34:46,309 --> 00:34:52,768 so work in a place that feels good for 610 00:34:52,768 --> 00:34:53,728 you today 611 00:34:53,728 --> 00:34:57,749 finding release sending breath energy to 612 00:34:57,749 --> 00:35:01,459 the hips right hip 613 00:35:20,160 --> 00:35:22,710 then if you're folded forward slowly 614 00:35:22,710 --> 00:35:26,700 roll it up release the hands and super 615 00:35:26,700 --> 00:35:28,260 mindful of the knees here so we're not 616 00:35:28,260 --> 00:35:29,550 just going to rock forward from here 617 00:35:29,550 --> 00:35:31,080 we're actually going to unravel first 618 00:35:31,080 --> 00:35:34,730 and then come back to all fours 619 00:35:36,440 --> 00:35:39,930 great cat cow just once here dropping 620 00:35:39,930 --> 00:35:44,240 the belly inhale exhale navel to spine 621 00:35:44,240 --> 00:35:49,590 press away from the earth now keep the 622 00:35:49,590 --> 00:35:51,330 right foot where it is maybe walk it 623 00:35:51,330 --> 00:35:53,880 into Center right leg and we'll squeeze 624 00:35:53,880 --> 00:35:55,860 squeeze squeeze left knee up and in and 625 00:35:55,860 --> 00:35:57,350 this is kind of a hard move got a 626 00:35:57,350 --> 00:36:01,710 negotiate maneuver crossing over swing 627 00:36:01,710 --> 00:36:04,680 the right foot around and we settle back 628 00:36:04,680 --> 00:36:13,920 in to go Lucassen ah legs so notice what 629 00:36:13,920 --> 00:36:16,800 it feels like on this side a little 630 00:36:16,800 --> 00:36:19,590 different a little different more like a 631 00:36:19,590 --> 00:36:22,530 lot different but palms come to the feet 632 00:36:22,530 --> 00:36:26,840 and we explore here giving ourselves a 633 00:36:26,840 --> 00:36:30,240 nice juicy breath to support the release 634 00:36:30,240 --> 00:36:32,959 in this posture 635 00:36:37,490 --> 00:36:40,260 can you close your eyes and a lion head 636 00:36:40,260 --> 00:36:45,960 over heart heart over pelvis here can 637 00:36:45,960 --> 00:36:47,760 you allow the hips to grow heavier and 638 00:36:47,760 --> 00:36:51,780 heavier with each exhale can you allow 639 00:36:51,780 --> 00:36:55,640 the heart to lift with each inhalation 640 00:36:56,510 --> 00:36:58,410 again if you feel any puffiness 641 00:36:58,410 --> 00:37:00,750 particularly the knees then you can find 642 00:37:00,750 --> 00:37:04,230 can just get empowered here don't get 643 00:37:04,230 --> 00:37:06,390 discouraged find a variation or 644 00:37:06,390 --> 00:37:08,070 modification a shape that works for you 645 00:37:08,070 --> 00:37:16,590 today if you want to take it forward 646 00:37:16,590 --> 00:37:19,370 please do 647 00:37:27,470 --> 00:37:29,539 notice the thoughts that come up it's 648 00:37:29,539 --> 00:37:31,519 always go Moo cotton that just strikes 649 00:37:31,519 --> 00:37:34,069 like a memory or an emotion or something 650 00:37:34,069 --> 00:37:38,750 noticed that and then come to the mantra 651 00:37:38,750 --> 00:37:46,970 I release I release that which does not 652 00:37:46,970 --> 00:37:52,069 bring me peace I release that which is 653 00:37:52,069 --> 00:37:58,700 no longer serving me maybe it's time to 654 00:37:58,700 --> 00:38:02,990 release a certain burden more 655 00:38:02,990 --> 00:38:09,970 responsibility it's not feeding you 656 00:38:15,799 --> 00:38:19,650 and ground down tail to the earth if 657 00:38:19,650 --> 00:38:22,680 you're folded forward slowly rise up and 658 00:38:22,680 --> 00:38:24,690 then nice and easy everyone take a deep 659 00:38:24,690 --> 00:38:27,809 breath in and exhale out through the 660 00:38:27,809 --> 00:38:29,930 mouth 661 00:38:32,089 --> 00:38:34,440 great maybe shake the head a little yes 662 00:38:34,440 --> 00:38:39,990 a little now and then slowly mindfully 663 00:38:39,990 --> 00:38:42,059 unravel you can use your arms your hands 664 00:38:42,059 --> 00:38:45,630 to help you unravel here before you come 665 00:38:45,630 --> 00:38:46,859 to lie flat on your back just take a 666 00:38:46,859 --> 00:38:48,410 second to windshield wiper the legs 667 00:38:48,410 --> 00:38:52,380 slowly one way and then the other I like 668 00:38:52,380 --> 00:38:54,210 this because it slowly inches my booty 669 00:38:54,210 --> 00:38:55,890 down where it needs to be it's also a 670 00:38:55,890 --> 00:39:02,910 nice little massage and then when you're 671 00:39:02,910 --> 00:39:04,650 satisfied you've had enough 672 00:39:04,650 --> 00:39:10,200 slowly lower back to flat back so we're 673 00:39:10,200 --> 00:39:11,970 not lying down just yet so just just 674 00:39:11,970 --> 00:39:13,530 hang on where you take one full body 675 00:39:13,530 --> 00:39:15,180 stretch just two even now we're going to 676 00:39:15,180 --> 00:39:17,369 end with some Russian twists but first 677 00:39:17,369 --> 00:39:21,329 take a big breath in and a big breath 678 00:39:21,329 --> 00:39:24,410 out reach your arms up towards the sky 679 00:39:24,410 --> 00:39:26,460 that's not true reach your arms up 680 00:39:26,460 --> 00:39:28,260 behind you if you haven't already big 681 00:39:28,260 --> 00:39:29,579 breath in so we're just opening up 682 00:39:29,579 --> 00:39:32,520 through the hip creases here and a 683 00:39:32,520 --> 00:39:36,930 Grethe out good then just like we did at 684 00:39:36,930 --> 00:39:38,579 the beginning bring your hands to the 685 00:39:38,579 --> 00:39:40,680 backs of the thighs and rock and roll 686 00:39:40,680 --> 00:39:42,900 all the way up again you can rock once 687 00:39:42,900 --> 00:39:47,579 twice maybe you keep it going and then 688 00:39:47,579 --> 00:39:49,349 I'm going to rock all the way up to grab 689 00:39:49,349 --> 00:39:53,039 this block but I would like you to have 690 00:39:53,039 --> 00:39:55,260 a little fun and I'd like you to look 691 00:39:55,260 --> 00:39:57,539 around wherever you are and pick some 692 00:39:57,539 --> 00:40:01,559 pick up rock don't pick something crazy 693 00:40:01,559 --> 00:40:04,920 heavy or silly or breakable or if you do 694 00:40:04,920 --> 00:40:06,329 I'm not going to be responsible for it 695 00:40:06,329 --> 00:40:08,760 just kidding love yet pick something now 696 00:40:08,760 --> 00:40:14,339 have fun I'll wait I'm looking around 697 00:40:14,339 --> 00:40:15,809 trying to think what I could pick up 698 00:40:15,809 --> 00:40:20,720 I'll just use the blocks oh all right 699 00:40:20,720 --> 00:40:24,750 and when you have your prop maybe it 700 00:40:24,750 --> 00:40:26,670 brings a little sense of humor to your 701 00:40:26,670 --> 00:40:31,140 practice here which is the point and you 702 00:40:31,140 --> 00:40:33,630 know it also kind of takes away this 703 00:40:33,630 --> 00:40:36,119 whole like we need fancy props and 704 00:40:36,119 --> 00:40:38,100 everything to do yoga yeah ventually 705 00:40:38,100 --> 00:40:40,260 maybe it'll be fun and I do find the 706 00:40:40,260 --> 00:40:42,630 props quite helpful but you know it's 707 00:40:42,630 --> 00:40:45,240 your home yoga practice have fun 708 00:40:45,240 --> 00:40:47,250 so grab your prop hopefully it's not 709 00:40:47,250 --> 00:40:50,400 breathing we're going to inhale loop the 710 00:40:50,400 --> 00:40:51,930 shoulders lift the heart lift the 711 00:40:51,930 --> 00:40:53,910 sternum like you've been doing super 712 00:40:53,910 --> 00:40:56,820 super strong here lift the shins 713 00:40:56,820 --> 00:40:59,850 parallel to the ceiling and here we go 714 00:40:59,850 --> 00:41:02,240 taking your prop touching it to the left 715 00:41:02,240 --> 00:41:05,310 twist and Hale bring it up and over to 716 00:41:05,310 --> 00:41:09,330 the right up and over to the left knees 717 00:41:09,330 --> 00:41:11,250 are bent here shins parallel to the 718 00:41:11,250 --> 00:41:13,530 ceiling lots of work here here you go 719 00:41:13,530 --> 00:41:16,950 you can pick up the pace don't break 720 00:41:16,950 --> 00:41:19,260 your prop have fun with it keep your 721 00:41:19,260 --> 00:41:23,100 sternum lifted keep it going if you want 722 00:41:23,100 --> 00:41:24,780 more you can extend the opposing the 723 00:41:24,780 --> 00:41:29,220 opposite leg keep it going keep the chin 724 00:41:29,220 --> 00:41:32,450 lifted slightly keep the heart lifted 725 00:41:32,450 --> 00:41:35,400 shoulders drawing down you got this 726 00:41:35,400 --> 00:41:39,140 let's do it for 10 more seconds 727 00:41:43,800 --> 00:41:47,850 and even it out and then take your prop 728 00:41:47,850 --> 00:41:51,600 thank you prop and release awesome let's 729 00:41:51,600 --> 00:41:55,200 come flat on our backs bring your hands 730 00:41:55,200 --> 00:41:56,880 to the belly this time awesome work my 731 00:41:56,880 --> 00:42:01,290 friends so if you want to share what you 732 00:42:01,290 --> 00:42:03,270 used in that moment in the comments I 733 00:42:03,270 --> 00:42:07,190 think it'd be fun see what everyone used 734 00:42:07,490 --> 00:42:11,430 so keeping it alive in fun after you 735 00:42:11,430 --> 00:42:13,710 give your belly a little pet go ahead 736 00:42:13,710 --> 00:42:15,690 and slowly hike the heels up for a 737 00:42:15,690 --> 00:42:17,850 little reclined cobblers last little 738 00:42:17,850 --> 00:42:19,650 release here and the hips 739 00:42:19,650 --> 00:42:22,320 soles of the feet come together so hands 740 00:42:22,320 --> 00:42:24,390 can stay resting on the belly if you 741 00:42:24,390 --> 00:42:26,730 want to take another shape with the arms 742 00:42:26,730 --> 00:42:30,830 please do tuck the chin into the chest 743 00:42:30,830 --> 00:42:36,330 close your eyes and allow your breath to 744 00:42:36,330 --> 00:42:39,540 return to just its natural rhythm its 745 00:42:39,540 --> 00:42:41,630 natural ebb and flow here so we can 746 00:42:41,630 --> 00:42:44,130 release the control of the breath and 747 00:42:44,130 --> 00:42:53,970 just let it do its thing close your eyes 748 00:42:53,970 --> 00:42:59,460 again soften through the jaw notice if 749 00:42:59,460 --> 00:43:00,900 you're gripping anywhere I just notice 750 00:43:00,900 --> 00:43:04,370 that was totally gripping right here 751 00:43:09,410 --> 00:43:17,010 notice how you feel and gently slide the 752 00:43:17,010 --> 00:43:20,460 right leg out long followed by the left 753 00:43:20,460 --> 00:43:24,210 leg windshield-wiper the toes back and 754 00:43:24,210 --> 00:43:29,070 forth back and forth and then bring the 755 00:43:29,070 --> 00:43:31,550 arms out gently at your sides 756 00:43:31,550 --> 00:43:34,650 slowly rock the head a little side to 757 00:43:34,650 --> 00:43:37,260 side ear to ear massaging the back of 758 00:43:37,260 --> 00:43:48,840 the head the neck and bring it back to 759 00:43:48,840 --> 00:43:51,260 Center 760 00:43:51,800 --> 00:43:56,180 hopefully now you feel like you have 761 00:43:56,180 --> 00:44:00,210 created a little bit of space by 762 00:44:00,210 --> 00:44:05,280 releasing that which is no longer 763 00:44:05,280 --> 00:44:08,010 serving you and ultimately just opening 764 00:44:08,010 --> 00:44:09,960 up creating space for whatever snacks 765 00:44:09,960 --> 00:44:17,430 whatever is new lightening the load and 766 00:44:17,430 --> 00:44:20,250 strengthening that which is serving you 767 00:44:20,250 --> 00:44:22,290 or strengthening the muscles that 768 00:44:22,290 --> 00:44:27,300 support you it's a lot hopefully you 769 00:44:27,300 --> 00:44:29,400 feel good you did a wonderful job today 770 00:44:29,400 --> 00:44:33,090 if you made it this far right on we'll 771 00:44:33,090 --> 00:44:34,680 bring the palms together we bow to 772 00:44:34,680 --> 00:44:36,720 ourselves and one another people all 773 00:44:36,720 --> 00:44:39,470 over the world so amazing 774 00:44:39,470 --> 00:44:44,990 take good care namaste 775 00:44:55,880 --> 00:44:57,940 you