what's up my friends and welcome to 30

days of yoga camp it's day 11 and this

is a good one the mantra today is I

release let's get started

all right let's begin flat on our backs

take a second to get settled in the hard

part is over okay

getting here starting the video and

getting to this moment hardest part so

take a second to just get settled in

point flex the feet find your breath

then reach the arms up and overhead

big breath in here go ahead and say stay

soft in the fingers and toes for now big

breath in big breath out great float the

fingertips down and then you decide what

feels best palms face up or palms face

down here and then you can take your

eyes off the video here close your eyes

tuck the chin into the chest and

lengthen through the back of the neck

begin to deepen your breath

and as we start to get this conversation

going with the breath today we bring our

attention to the affirmation or the

mantra I release my friends take

advantage of today's mantra honoring the

power of word the power of thought super

powerful so we take a moment here fully

relax flat on the back feeling supported

to connect our breath and connect to the

mantra again I release and I would like

to invite you to just take a moment here

before we start moving through our asana

and moving and grooving to just think

about the things that you are ready to

release just go ahead and ID them now so

that we can let it go

and then just notice if you kind of went

into toxic thought we're older you got a

little angry a little frustrated that's

normal that's human acknowledge it so I

love yoga because we're not actually Zen

ting out or checking out it's actually

quite the opposite we're going in dive

it in check it in

then take a nice refreshing inhale in

through the nose and then let your

exhale release out through the mouth

inhale fresh breath in say to yourself I

release as you exhale out through the

mouth

again just like that inhale fresh breath

in mmm and say to yourself I release as

you exhale let it go out through the

mouth one more time on your own practice

the mantra nice so nice and easy we'll

hug the knees up in towards the heart

take the mantra with you so today's

practice is about releasing the things

that do not serve you give yourself a

big hug wiggle back and forth left to

right maybe front to back with the knees

maybe circles just get the sacroiliac

joint a little bit of there a little

lower back love as well hmm

relax the shoulders wake up through the

feet the ankles ooh and then interlace

the fingertips and bring them behind the

head opening up through the chest here

this might be your first heart opener of

the day so snuggle the shoulder blades

underneath the chest press into your

elbows and then send the legs up high it

doesn't matter if you straighten the

legs here in fact they can be bent quite

generously and then hang with me guys

just roll with me today right I promise

it'll be worth it spread your toes and

see if you can look in between your toes

and just notice if you have toxic

thoughts about your feet well [ __ ] will

begin to shift that I think a little bit

I know I have there's a lot of practice

that goes on for me you know putting

myself on camera I

I try to take what I've learned from

that and share it with you so if you're

like hey my feet are oh you know fat

remember the whole thing about yoga camp

is connecting the mind and the body

understanding the power of conditioning

the mind the thoughts and also the body

so we're letting the blood flow in the

opposite direction here and then here's

the part where I need you hang with me

we're going to spread the toes and just

look in between the toes

and just look at your feet and see if

you can see the feet that you had when

you were a kid whatever that means to

you right now we're opening through the

chest still elbows left to right you can

extend the thumbs even give yourself

that little neck massage bonus and see

if you can see yeah your your feet is a

kid little innocence there see if you

can see between all your toes you're

spreading your toes super wide we call

this yogi toes but really it's just

awareness and in time we really awaken

the muscles of the feet and they begin

to change my feet have totally changed

in the last 10 years really five years

ago major ray all right then with the

knees straight or bent we're going to

keep those yogi toes or those childlike

toes and scoop the tailbone up so you're

really engaging we're just going to

pulse gentle pulses here lifting lifting

lifting so if the toes are reaching back

because you're wanting to get a good ab

workout you're not alone see if you can

just reach tailbone up so we're actually

getting into those deeper core muscles

oh yeah

if the fingertips are starting to get

numb fall asleep whatever you can come

to cactus arms here and we keep it going

so we're going to do some releasing

today so lots of twists so take a second

to just kind of light that fire in the

belly here five more seconds you got it

lifting up with the tail it's a small

movement so you almost don't see

anything whoo but I can feel it I don't

know if you can and then we'll gently

release sweet release the arms give

yourself a big hug laugh it off

cool and slide the hands to the backs of

the thighs give your hamstrings a little

love I'm going to release some tightness

in the hamstrings today when you're

ready begin to rock and roll all the way

up to seated here we go rock once rock

twice three times a little how many

times I've done that job if you've been

rocking and rolling with me for a while

you might begin to have a little more

fun here kind of coming into a cobblers

pose as you rock up maybe even a plow as

you rock back and if you're new to the

practice then maybe save that for a

rainy day eventually we'll come up to a

nice comfortable seat excuse me and

we'll bring the palms to the tops of the

thighs press down with the palms lift up

through the heart big breath in Lions

breath tongue out and help fresh breath

in exhale let go that which is not

serving you and one more inhale press

down with the palms good awesome

take a second to reach the arms all the

way up and overhead and just do a couple

side body stretches just stretching out

through those muscles long and lean and

then when you're feeling fine there

we'll bring the fingertips down at your

sides just nothing fancy here just

gently your sides and then taking those

neck circles that you know

one way and then the other so this is a

great way to release tension in the neck

the shoulders and then butt all the way

through the back body right I can't tell

you how many times I'm in line at the

grocery store or I'm in my car and I

must just be like on my own and it feels

really good and if I don't do these neck

circles for you know like consecutive

days and then I do them I'm like wow

it's like a fireworks you know I can

hear it all so enjoy your neck circles

and then we'll bring the head back to

Center stillness and take the arms out

wide inhale in exhale hands to heart

inhale extend out wide palms face down

and exhale hands to heart inhale extend

and exhale hands to heart now we're

going to throw out some energy ready

inhale extend throw it out side as an

inhale and exhale hands to heart just

got excited

inhale throw it out and just a little

flick of the wrist here and again the

Kundalini vibes go on it and inhale and

exhale good bow your head to your heart

repeat to yourself I release I release

that which is no longer serving me say

that to yourself I release that which is

no longer serving me

maybe you have something else here you

take a second I release attachment to

such-and-such I release my grip on life

or just keep simple I release stress and

tension my body ready to rock and roll

when you have your mantra we'll begin to

send the fingertips all the way up and

exhale release coming forward onto all

fours just a couple of moments here in

cat-cow to wake up the spine as you

inhale belly drops as you exhale chin to

chest navel draws up by now we know to

find our alignment quickly we understand

that it helps to pay attention to the

details to stay curious not because we

want to do our yoga right but as a way

of loving our body and enjoying our

practice staying curious so as the yoga

camp goes on we start to peel away at

the layers so today's practice is going

to be great to kind of release some

excess stagnant energy

and then when you're ready curl the toes

under and send it up to downward dog

pedal it out keep breathing deep

waking up through the backs of the legs

the feet take one more breath here

slowly lower back to all fours great

we're going to take the two big toes

together knees as wide as the mat so go

ahead and stay up on your palms here so

don't sink all the way back into Child's

Pose stay up on your haunches and we're

going to inhale bring the left palm to

the center reach the right fingertips

forward find lengthen the right side

body reach reach reach and keep the tops

of the feet pressing down as you bring

the right fingertips in and underneath

the bridge of the left arm then you can

readjust your left palm to where it's

either pressing into the earth elbow up

or palm reaching all the way forward

sometimes nice as well now see if you

can press into both knees evenly so

sometimes the hip tends to come over to

the left pull the right hip back and

breathe nice beautiful opening the upper

back body so there's lots of options

here with the left arm

you can even bind it here or send it

high up towards the sky now what does it

mean when someone says send breath to

your hips or send breath to your upper

back body well really it's just about

sending your energy there right you

can't really send your breath or can you

if you're a scientist can you write me

and tell me but just send a little

awareness little energy as you breathe

in to the upper back body breathe out

and into the belly can you send some

breath there some energy some awareness

just direct your energy there as you

breathe awesome then press into your

foundation unravel that sucker and take

it to the other side here we go right

palm comes down left fingertips reach

forward I like doing this first because

it really instead of just crumpling into

my twist and trying to like muscle my

way there I'm finding the space that I

want and crave and need and then I find

the twist coming to rest now on the left

ear this time left palm to the earth you

can use that elbow up to the sky to find

what feels good

maybe all the way forward maybe you take

the bind finding your breath

hmm

inhaling life's simple pleasures

becoming present I just notice how

pretty that is with the blue sky in the

background for my POV so nice inhale and

use your exhale to come back and then

we'll walk the palms out walk the knees

in and send it to downward facing dog so

nice cleansing breath here again the

mantra I release now I want you to let

go of identifying what exactly it is you

need want crave release and just focus

on what it feels like to release with

the breath may be lactic acid in the

muscles just practice the mantra I

release and let go of the rest this kind

of specificity because sometimes we

attach to too much there so kind of free

yourself from that now just work on

finding places to lift let go places to

extend the exhale here we go dropping

the left heel lift the right leg up high

big breath in on an exhale slowly bring

the right knee and try to touch your

nose to your knee connect your inner

strength

inhale extend exhale step it up into

your lunge lower the back knee down and

we find a nice low lunge here breathe

breathe breathe

then we release onto the top of the back

foot plant the left palm and inhale

reach the right fingertips up towards

the sky and then as if you were smearing

the wall we're on a wall our window

we're going to slowly reach for the sky

and smear all the way back towards the

back edge of your mat right and then

back up and then Tao great plant the

palms curl the toes under you can step

it back to plank here or bring the knees

together for a little half plank right

inhale look forward exhale slowly lower

down to the belly inhale Cobra nice and

easy

exhale release come back to all fours or

up to that plank and then send it to

your down dog cleansing breath here we

go inhale in exhale release if there's

someone else in the building that you're

in or the house in they should hear from

time and time and time again your exhale

on on this day drop the right heel lift

the left leg up high connect to your

strength we got this inhale exhale

squeeze nose to the knee inhale lift

three-legged dog exhale step it up into

your lunge lower the right knee stretch

it out here

keep breathing

when you're ready uncurl that back foot

plant the right palm and so left knee is

going to want to splay out here hug it

in and we open up into our twist so even

if it's not as high you can work on the

smearing effect drawing a little rainbow

ready inhale exhale reaching back inhale

back up then exhale release it down here

we go you can plant the palms curl the

back toes under come to plank or do a

little half plank to be here either one

this time belly to Cobra or shifting

your weight forward chaturanga to upward

facing dog so everyone's working at

different levels here play and then

we'll make our way back to down dog

big breath in big breath out

sweet go for a nice slow walk all the

way up towards the front edge of your

mat take your time getting there maybe

today your challenge results by bringing

the feet together or hip width apart

forward fold

nice long smooth deep breaths here just

imagine a little trapdoor opening at the

crown of the head right there at the

crown chakra let it open let any stress

any worry tension concern insecurity

just let that [ __ ] oh sorry

just let it fall out more kiddos that

are watching you'll go day during a more

I'm trying to check check myself so

sorry about that stupid just game so

just letting letting go here for a

couple more breaths gonna stay here a

little bit longer maybe you interlace

the fingertips behind the legs maybe you

grab the elbows

make sure you're breathing deep long

smooth deep breaths and then slowly

release the arms wherever they are begin

to straighten through the legs without

locking the knees inhale halfway lift

and exhale bow inhale reach for the sky

press into your feet and exhale hands to

heart lift your sternum up to your

thumbs open through the chest lengthen

through the crown of the head neck nice

and long big breath in here and exhale

release the arms go ahead and take a

look down at your feet so nice conscious

footing here let's take the feet hip

width apart maybe a little wider even so

nice conscious footing we're taking a

look down so that we can really spread

the toes spread awareness and then draw

that energy up up up so we're going to

take the arms to the side here and this

is a little Kundalini move really I

think it's called knocking on heaven's

door so big breath in important though

for me for you to have awareness of the

feet draw our energy up through the

center channel and keep the sternum

lifted so you're not just like wah wah

right like that person at the party

right you don't to be that just kidding

some people are like oh just getting

lift lift lift and then here we go soft

knees here super important I'm just

going to begin to swing the arms left to

right now rather than telling you when

to read I want you to find a rhythm with

your breath then remember that foot to

earth connection keep soft bend in the

knee

remember that lift in the sternum

eventually you find your groove I just

let the arms go release so they become

like kind of like noodle arms I feel a

little silly or you might feel like oh

it's nice to do this as a kid right this

is a great thing to do in the morning

guys

I just want to get get little pep in

your step also a great thing to do when

you're pissed off and you need to like

go some steam so we'll keep it going for

10 more seconds kind of feel like a

spice girl gently release and without

moving your feet don't shift your feet

don't fidget just release everything for

the arm keep that lift up through the

sternum close your eyes and notice how

you feel maybe you can let the jaw part

a little bit here soft an ellipse

and see the mantra to yourself I release

finish the sentence if you like or keep

it simple I release just in order to

create space for something new and

slowly draw your hands to the waistline

superhero or super woman or man our man

draw the elbows back shoulder blades

together see if you can lift your heart

even more here I love this shape if

you've ever seen that TED talk that Amy

Cuddy I think is our last name Ted Todd

I'm going to brain fart so good it's

about power posing take one more breath

here what are you waiting for notice if

you're trying to like get to the next

scene can you just be present here in

this moment I'd find a soft bend in the

knees go ahead and look down inhale in

exhale help the feet together sweet and

inhale reach the arms all the way up and

overhead exhale down you go way to stick

with it guys inhale halfway lift exhale

bow bring the feet together bend the

knees plant the palms step or hop it

back to plank maybe you hop it back

today releasing some X like build up

energy some you know stagnant energy

high yeah plank then slowly lower to

your belly belly to Cobra or shift your

weight forward chaturanga to upward

facing dog inhale everyone open your

heart wherever you are and then exhale

downward facing dog

here we go drop the left heel lift the

right leg up high as you breathe in

exhale right knee to right elbow you got

this only doing three of these inhale

reach it up exhale release navel to

spine as you cross right knee over to

left elbow twist inhale lift the right

leg up high and exhale nose to knee

squeeze

step it up into your lunge beautiful

hands come to the waistline a superhero

in the lunge so find your footing if you

want to lower the back knee so say

you're brand new to the practice and

you're jumping into yoga camp then lower

the back knee here power pose otherwise

we're lifted fingertips extend out find

that lift in the heart and then palms

come together big twist here inhale lift

your heart exhale over to the outer edge

of your right thigh so if you're on your

knee here this is what it looks like and

if you're lifted stay strong through

that back heel so really spike your left

heel towards the back edge of your mat

palms pressed together here try to bring

your sternum to your thumbs breathe deep

here

let it go let go of that which is not

serving you connect to your inner

strength lengthen through the crown of

the head one more breath here and exhale

release back to your lunge

awesome work plant the palms move

through your flow or take a rest Child's

Pose so you're moving through your own

vinyasa here and then maybe you take a

bead in child's pose or maybe it's

straight to downward facing dog for you

take a nice cleanser here wherever you

are inhale in through the nose exhale

out through the mouth

eventually make your way to down dog if

you are not there already and then we'll

drop the right heel lift the left leg

high here we go ready

you got this inhale exhale left knee to

left elbow let it kiss gaze forward

inhale anchor through the right heel

lift the left leg up high

cross it over twist left knee to right

elbow gaze for inhale reach it up

three-legged dog last one you got it

squeeze nose to knee

and step it up into your lunge here we

go

looping the shoulders hands come to the

waistline we we press into the leg

strong

you can always lower on the back knee

here sometimes it's nice to come down

just to gather your bearings and then

pick it back up and then we'll send the

fingertips out find that lift I mean

like no other in the sternum here lift

lift lift and palms come together and we

think up and over as we take it to the

left peel the left hip crease back find

your twist here

meet your edge extend through the crown

keep growing in the posture you got it

and then use an exhale to release with

control plant the palms move through

your flow we'll meet and downward facing

dog so it could just be here nice and

gentle last thing before we flip our

burgers send your hips up high press

into both palms evenly great walk the

toes out a little bit wider then press

into your left palm firmly nice and slow

hug the lower ribs in connect to your

cores you reach the right fingertips

over towards the bottom left corner of

your mat you might grab the leg here or

the ankle coming into a deep twist here

and you might turn your gaze over to

your left

breathe deep here then press into your

left palm release going right on into

the other side you got this you can do

it find that connect to the midline

first connect to your Center right find

support and then take it over this is

very challenging me maybe you don't get

to this today you just observe and go

okay another day big breaths release the

attachment to master the poses stay

present in the process and nice and slow

we release back and then everyone coming

onto the knees yeh and sending it back

Child's Pose

we begin to rock the head a little side

to side here massaging the forehead

perhaps stimulating that third eye area

why not it feels good relaxing through

the jaw here maybe swallowing a couple

times or moving the tongue around in the

mouth hey-oh

and then whenever you're ready we're

going to reach the arms about that left

foot stays where it is right knee is

going to draw in look and then come

across right so coming into those cow

legs shift your left foot over and

slowly with the help of your palms here

sink back so here we are whoo big

release and the hips here bring the

palms to the soles of the feet and sit

up nice and tall if this is too intense

you might sit up on a blanket or a block

here is very helpful and then just check

in with your lower belly a little bit

here just a slight awareness there as

you draw it inward and then breathe here

lift from your sternum really really

really lift in your heart long in the

neck so eventually we're trying to bring

the knees together here it took me many

years

I wasn't always able to bring the knees

even this close so just be wary out

today you might be here and another good

option is to kind of come to a fire log

version which is here and then add a new

layer of breath if you can here as we

open up the hips if you want more you

can take it forward

draw the shoulders away from the ears

and slowly melting forward

so work in a place that feels good for

you today

finding release sending breath energy to

the hips right hip

then if you're folded forward slowly

roll it up release the hands and super

mindful of the knees here so we're not

just going to rock forward from here

we're actually going to unravel first

and then come back to all fours

great cat cow just once here dropping

the belly inhale exhale navel to spine

press away from the earth now keep the

right foot where it is maybe walk it

into Center right leg and we'll squeeze

squeeze squeeze left knee up and in and

this is kind of a hard move got a

negotiate maneuver crossing over swing

the right foot around and we settle back

in to go Lucassen ah legs so notice what

it feels like on this side a little

different a little different more like a

lot different but palms come to the feet

and we explore here giving ourselves a

nice juicy breath to support the release

in this posture

can you close your eyes and a lion head

over heart heart over pelvis here can

you allow the hips to grow heavier and

heavier with each exhale can you allow

the heart to lift with each inhalation

again if you feel any puffiness

particularly the knees then you can find

can just get empowered here don't get

discouraged find a variation or

modification a shape that works for you

today if you want to take it forward

please do

notice the thoughts that come up it's

always go Moo cotton that just strikes

like a memory or an emotion or something

noticed that and then come to the mantra

I release I release that which does not

bring me peace I release that which is

no longer serving me maybe it's time to

release a certain burden more

responsibility it's not feeding you

and ground down tail to the earth if

you're folded forward slowly rise up and

then nice and easy everyone take a deep

breath in and exhale out through the

mouth

great maybe shake the head a little yes

a little now and then slowly mindfully

unravel you can use your arms your hands

to help you unravel here before you come

to lie flat on your back just take a

second to windshield wiper the legs

slowly one way and then the other I like

this because it slowly inches my booty

down where it needs to be it's also a

nice little massage and then when you're

satisfied you've had enough

slowly lower back to flat back so we're

not lying down just yet so just just

hang on where you take one full body

stretch just two even now we're going to

end with some Russian twists but first

take a big breath in and a big breath

out reach your arms up towards the sky

that's not true reach your arms up

behind you if you haven't already big

breath in so we're just opening up

through the hip creases here and a

Grethe out good then just like we did at

the beginning bring your hands to the

backs of the thighs and rock and roll

all the way up again you can rock once

twice maybe you keep it going and then

I'm going to rock all the way up to grab

this block but I would like you to have

a little fun and I'd like you to look

around wherever you are and pick some

pick up rock don't pick something crazy

heavy or silly or breakable or if you do

I'm not going to be responsible for it

just kidding love yet pick something now

have fun I'll wait I'm looking around

trying to think what I could pick up

I'll just use the blocks oh all right

and when you have your prop maybe it

brings a little sense of humor to your

practice here which is the point and you

know it also kind of takes away this

whole like we need fancy props and

everything to do yoga yeah ventually

maybe it'll be fun and I do find the

props quite helpful but you know it's

your home yoga practice have fun

so grab your prop hopefully it's not

breathing we're going to inhale loop the

shoulders lift the heart lift the

sternum like you've been doing super

super strong here lift the shins

parallel to the ceiling and here we go

taking your prop touching it to the left

twist and Hale bring it up and over to

the right up and over to the left knees

are bent here shins parallel to the

ceiling lots of work here here you go

you can pick up the pace don't break

your prop have fun with it keep your

sternum lifted keep it going if you want

more you can extend the opposing the

opposite leg keep it going keep the chin

lifted slightly keep the heart lifted

shoulders drawing down you got this

let's do it for 10 more seconds

and even it out and then take your prop

thank you prop and release awesome let's

come flat on our backs bring your hands

to the belly this time awesome work my

friends so if you want to share what you

used in that moment in the comments I

think it'd be fun see what everyone used

so keeping it alive in fun after you

give your belly a little pet go ahead

and slowly hike the heels up for a

little reclined cobblers last little

release here and the hips

soles of the feet come together so hands

can stay resting on the belly if you

want to take another shape with the arms

please do tuck the chin into the chest

close your eyes and allow your breath to

return to just its natural rhythm its

natural ebb and flow here so we can

release the control of the breath and

just let it do its thing close your eyes

again soften through the jaw notice if

you're gripping anywhere I just notice

that was totally gripping right here

notice how you feel and gently slide the

right leg out long followed by the left

leg windshield-wiper the toes back and

forth back and forth and then bring the

arms out gently at your sides

slowly rock the head a little side to

side ear to ear massaging the back of

the head the neck and bring it back to

Center

hopefully now you feel like you have

created a little bit of space by

releasing that which is no longer

serving you and ultimately just opening

up creating space for whatever snacks

whatever is new lightening the load and

strengthening that which is serving you

or strengthening the muscles that

support you it's a lot hopefully you

feel good you did a wonderful job today

if you made it this far right on we'll

bring the palms together we bow to

ourselves and one another people all

over the world so amazing

take good care namaste

you