1
00:00:00,030 --> 00:00:02,280
hey friends welcome to 30 days of yoga

2
00:00:02,280 --> 00:00:07,048
camp it's day 12 in yoga we trust the

3
00:00:07,049 --> 00:00:09,420
mantra today is I trust let's get

4
00:00:09,420 --> 00:00:11,719
started

5
00:00:19,130 --> 00:00:21,270
all right today we're going to begin

6
00:00:21,270 --> 00:00:24,380
standing with the feet hip-width apart

7
00:00:24,380 --> 00:00:27,090
all right so the toes are pointing

8
00:00:27,090 --> 00:00:29,070
forward we're spreading awareness to the

9
00:00:29,070 --> 00:00:30,240
feet and we're just going to take a

10
00:00:30,240 --> 00:00:32,970
second to get into the hips today now

11
00:00:32,970 --> 00:00:36,449
the mantra today trust trust yourself

12
00:00:36,449 --> 00:00:39,600
just trust this moment just moving the

13
00:00:39,600 --> 00:00:41,220
hips you want to get a little freakier

14
00:00:41,220 --> 00:00:46,190
you can but I'm going to keep it PG and

15
00:00:46,190 --> 00:00:48,360
so I'm getting into the hips here but

16
00:00:48,360 --> 00:00:50,070
I'm also just kind of waking up the feet

17
00:00:50,070 --> 00:00:52,530
rocking a little bit side to side creaky

18
00:00:52,530 --> 00:00:55,410
old floor what's up maybe I'll move a

19
00:00:55,410 --> 00:01:00,000
little and then you can bring the hips

20
00:01:00,000 --> 00:01:02,010
back and we're just going to loop the

21
00:01:02,010 --> 00:01:07,020
shoulders a couple times so I'd like for

22
00:01:07,020 --> 00:01:09,240
you to forget what you know about yoga

23
00:01:09,240 --> 00:01:10,770
today some of you have heard me say that

24
00:01:10,770 --> 00:01:14,430
before and now don't get so literal that

25
00:01:14,430 --> 00:01:16,080
you just throw your foundation out the

26
00:01:16,080 --> 00:01:19,110
door wimon sayonara but the idea is just

27
00:01:19,110 --> 00:01:21,240
kind of allow yourself a little bit of

28
00:01:21,240 --> 00:01:22,560
freedom and you've been working in such

29
00:01:22,560 --> 00:01:24,360
a great way up until this point to find

30
00:01:24,360 --> 00:01:27,720
a little freedom and trust your

31
00:01:27,720 --> 00:01:33,149
intuition so I'm just your buddy here

32
00:01:33,149 --> 00:01:37,770
guiding you listen to your body trust

33
00:01:37,770 --> 00:01:41,190
and for some develop your intuition so

34
00:01:41,190 --> 00:01:42,810
listen to your body so right now if

35
00:01:42,810 --> 00:01:44,009
you're really listening you could be

36
00:01:44,009 --> 00:01:48,410
doing this right now boo that folded

37
00:01:48,410 --> 00:01:53,849
right so and then when you feel

38
00:01:53,849 --> 00:01:56,220
satisfied go ahead and come to a nice

39
00:01:56,220 --> 00:01:59,759
Mountain Pose let's turn the pinkies

40
00:01:59,759 --> 00:02:06,119
towards the front and open the palms now

41
00:02:06,119 --> 00:02:09,209
with your focus downward past the nose

42
00:02:09,209 --> 00:02:12,630
or the eyes closed we're going to shift

43
00:02:12,630 --> 00:02:15,060
a little front to back so so shift all

44
00:02:15,060 --> 00:02:16,560
the way onto your toes to the point

45
00:02:16,560 --> 00:02:18,440
where you feel like you're going to fall

46
00:02:18,440 --> 00:02:21,840
and then shift back on to the heels

47
00:02:21,840 --> 00:02:23,610
also to the point where you feel like

48
00:02:23,610 --> 00:02:27,150
whoa and here we begin to connect to our

49
00:02:27,150 --> 00:02:29,240
Center which is awesome

50
00:02:29,240 --> 00:02:30,500
so we're feeling out through the feed

51
00:02:30,500 --> 00:02:33,020
the way but we're also connecting to the

52
00:02:33,020 --> 00:02:34,520
center and the greatest way to connect

53
00:02:34,520 --> 00:02:35,660
to that area of the body is at that

54
00:02:35,660 --> 00:02:38,750
moment where you're about to fall you

55
00:02:38,750 --> 00:02:43,760
can act yes now let's try it a little

56
00:02:43,760 --> 00:02:47,110
bit left to right same thing

57
00:02:47,110 --> 00:02:50,440
eating your edge

58
00:02:56,400 --> 00:03:02,700
cool so even if you're kind of confused

59
00:03:02,700 --> 00:03:04,849
just kind of bring your awareness to the

60
00:03:04,849 --> 00:03:08,959
space between your navel and your spine

61
00:03:08,959 --> 00:03:11,430
then we'll bring it back to center and

62
00:03:11,430 --> 00:03:14,730
on a big breath in reach the arms all

63
00:03:14,730 --> 00:03:21,890
the way up and overhead exhale fold

64
00:03:21,890 --> 00:03:25,349
easing into it today inhale halfway lift

65
00:03:25,349 --> 00:03:32,040
nice and slow exhale fold inhale reach

66
00:03:32,040 --> 00:03:37,200
for the sky exhale hands release

67
00:03:37,200 --> 00:03:41,280
interlace behind the tail strong footing

68
00:03:41,280 --> 00:03:43,650
here soft knees open up through the

69
00:03:43,650 --> 00:03:45,269
chest so knuckles can reach down and

70
00:03:45,269 --> 00:03:47,609
away here now find a little movement

71
00:03:47,609 --> 00:03:49,859
that feels good here maybe swaying a

72
00:03:49,859 --> 00:03:53,930
little left to right maybe getting into

73
00:03:53,930 --> 00:03:56,250
the muscles of the neck and the

74
00:03:56,250 --> 00:04:06,900
shoulders neck circles then bend your

75
00:04:06,900 --> 00:04:09,269
knees even more draw the knuckles away

76
00:04:09,269 --> 00:04:12,599
inhale look forward and exhale forward

77
00:04:12,599 --> 00:04:14,250
fold belly comes to the tops of the

78
00:04:14,250 --> 00:04:15,720
thighs knuckles reach up towards the sky

79
00:04:15,720 --> 00:04:18,389
actively reach the knuckles so tug the

80
00:04:18,389 --> 00:04:20,099
shoulders away from the ears here as you

81
00:04:20,099 --> 00:04:20,940
forward fold

82
00:04:20,940 --> 00:04:26,539
big breath in here and exhale release

83
00:04:26,539 --> 00:04:30,840
arms down fingertips to the feet or to

84
00:04:30,840 --> 00:04:35,599
the mat and let your head hang here on

85
00:04:35,599 --> 00:04:38,820
your next inhale halfway lift flat back

86
00:04:38,820 --> 00:04:46,340
position and exhale forward fold

87
00:04:46,970 --> 00:04:51,350
inhale reach for the sky and exhale

88
00:04:51,350 --> 00:04:53,180
release reign it down and release behind

89
00:04:53,180 --> 00:04:55,160
opposite thumb on top this time so it's

90
00:04:55,160 --> 00:04:57,310
usually the one that feels weird

91
00:04:57,310 --> 00:05:00,890
interlace soft knees here careful not to

92
00:05:00,890 --> 00:05:03,740
lock out the legs knuckles down in a way

93
00:05:03,740 --> 00:05:05,570
as you open up through the chest the

94
00:05:05,570 --> 00:05:09,560
heart and then again you might just find

95
00:05:09,560 --> 00:05:11,120
a little movement that feels good that

96
00:05:11,120 --> 00:05:16,450
feels natural and yummy

97
00:05:22,210 --> 00:05:24,740
then when you're ready bending the knees

98
00:05:24,740 --> 00:05:28,930
generously inhale look forward exhale

99
00:05:28,930 --> 00:05:31,190
forward fold belly to the thighs

100
00:05:31,190 --> 00:05:33,440
knuckles reach up and away these arms

101
00:05:33,440 --> 00:05:34,940
might feel a little bit weirder than the

102
00:05:34,940 --> 00:05:36,890
last but reach your knuckles up towards

103
00:05:36,890 --> 00:05:38,240
the sky toward your shoulders away from

104
00:05:38,240 --> 00:05:41,120
your ears find a great big breath in and

105
00:05:41,120 --> 00:05:43,160
then let it go

106
00:05:43,160 --> 00:05:48,560
my friends arms release inhale halfway

107
00:05:48,560 --> 00:05:52,940
lift keep playing around here and then

108
00:05:52,940 --> 00:05:57,020
exhale fold awesome we're going to bring

109
00:05:57,020 --> 00:05:59,170
the right fingertips to the center and

110
00:05:59,170 --> 00:06:03,020
slowly bending both knees and then

111
00:06:03,020 --> 00:06:05,480
inhale reaching left fingertips up right

112
00:06:05,480 --> 00:06:07,310
knees going to bend generously we open

113
00:06:07,310 --> 00:06:10,330
up through the chest and then exhale

114
00:06:10,330 --> 00:06:13,160
left fingertips replace the right keep

115
00:06:13,160 --> 00:06:15,140
the knees bent continue deep bend in the

116
00:06:15,140 --> 00:06:17,090
left knee as you inhale reach the arms

117
00:06:17,090 --> 00:06:21,140
up and exhale release one more time on

118
00:06:21,140 --> 00:06:23,680
each side inhale deep bend in the knees

119
00:06:23,680 --> 00:06:29,420
reach up exhale back to Center inhale

120
00:06:29,420 --> 00:06:34,300
reaching up and exhale back to Center

121
00:06:34,300 --> 00:06:36,770
awesome we're going to walk the palms

122
00:06:36,770 --> 00:06:40,670
out now make them off your mat here come

123
00:06:40,670 --> 00:06:43,580
onto the toes and then sink back on the

124
00:06:43,580 --> 00:06:44,990
heel see if you can keep your arms where

125
00:06:44,990 --> 00:06:47,750
they are whoa rock back onto the toes

126
00:06:47,750 --> 00:06:51,290
and then sink back into the heels great

127
00:06:51,290 --> 00:06:52,850
bend the knees generously keep the

128
00:06:52,850 --> 00:06:54,470
fingertips or the palms where they are

129
00:06:54,470 --> 00:06:57,790
stretch stretch stretch and then release

130
00:06:57,790 --> 00:07:00,440
hands come back to that plant the palms

131
00:07:00,440 --> 00:07:02,630
and we're going to step or hop it back

132
00:07:02,630 --> 00:07:04,880
to plank so you might be a little tired

133
00:07:04,880 --> 00:07:07,400
today might be a little sore tomorrow's

134
00:07:07,400 --> 00:07:09,530
we're going to take it nice and easy day

135
00:07:09,530 --> 00:07:12,350
thirteen so maybe you keep plowing ahead

136
00:07:12,350 --> 00:07:14,480
or maybe you take it nice and easy today

137
00:07:14,480 --> 00:07:16,940
move through a vinyasa that suits you

138
00:07:16,940 --> 00:07:20,420
maybe taking a baby Cobra or an upward

139
00:07:20,420 --> 00:07:24,530
facing dog and everyone make your way to

140
00:07:24,530 --> 00:07:25,430
down dog

141
00:07:25,430 --> 00:07:27,950
that's where we'll meet with a big

142
00:07:27,950 --> 00:07:32,389
breath in and a big breath out

143
00:07:32,389 --> 00:07:35,490
on your next inhale press into all 10

144
00:07:35,490 --> 00:07:37,319
knuckles firmly take care of the

145
00:07:37,319 --> 00:07:39,180
shoulders rotating them away from the

146
00:07:39,180 --> 00:07:39,919
ears

147
00:07:39,919 --> 00:07:42,120
tops of the thighs have this inward

148
00:07:42,120 --> 00:07:44,099
spiral their spiraling in and out

149
00:07:44,099 --> 00:07:45,539
towards each other you might turn your

150
00:07:45,539 --> 00:07:46,979
two big toes and slightly just to

151
00:07:46,979 --> 00:07:49,020
experiment with that and here we go

152
00:07:49,020 --> 00:07:53,009
inhale come on to the toes exhale heels

153
00:07:53,009 --> 00:07:58,110
down inhale really on the balls on the

154
00:07:58,110 --> 00:08:01,169
ball exhale bend excuse me not bend the

155
00:08:01,169 --> 00:08:05,639
knees heels down inhale reach I said

156
00:08:05,639 --> 00:08:06,990
that because my knee is softened which

157
00:08:06,990 --> 00:08:14,400
is good keep it going here and one more

158
00:08:14,400 --> 00:08:18,120
inhale exhale awesome

159
00:08:18,120 --> 00:08:20,419
slowly come to the knees take a rest

160
00:08:20,419 --> 00:08:23,189
Child's Pose your versions you can keep

161
00:08:23,189 --> 00:08:25,680
the arms reaching forward or float them

162
00:08:25,680 --> 00:08:28,589
around and back whatever feels good take

163
00:08:28,589 --> 00:08:32,838
a couple of breaths here let it go

164
00:08:45,950 --> 00:08:48,440
and slowly they begin to wiggle the

165
00:08:48,440 --> 00:08:50,029
fingertips maybe take your thumbprint

166
00:08:50,029 --> 00:08:51,380
rub it against all your other

167
00:08:51,380 --> 00:08:55,760
fingerprints hmm and then we'll rise

168
00:08:55,760 --> 00:08:59,149
back up curl the toes under send it to

169
00:08:59,149 --> 00:09:02,389
down dog and then we'll drop the left

170
00:09:02,389 --> 00:09:05,600
heel lift the right leg up high on an

171
00:09:05,600 --> 00:09:08,060
exhale squeeze it up and in step it to

172
00:09:08,060 --> 00:09:09,920
your lunge and pivot on the back foot

173
00:09:09,920 --> 00:09:14,149
for warrior 1 so take a second to find

174
00:09:14,149 --> 00:09:20,899
your foundation I'm self-conscious

175
00:09:20,899 --> 00:09:23,360
because someone I love the other day

176
00:09:23,360 --> 00:09:25,730
told me that you have your man voice you

177
00:09:25,730 --> 00:09:27,709
talk like a man and now I'm all like

178
00:09:27,709 --> 00:09:33,529
catching myself doing that lengthen the

179
00:09:33,529 --> 00:09:37,160
tailbone down find your warrior 1 so

180
00:09:37,160 --> 00:09:39,769
strong the back foot here inhale in

181
00:09:39,769 --> 00:09:42,589
exhale straightening through that front

182
00:09:42,589 --> 00:09:45,440
leg airplane arms crown of the head

183
00:09:45,440 --> 00:09:49,329
reaches towards the front of your mat

184
00:09:49,329 --> 00:09:52,040
great soft bend in the knee inhale

185
00:09:52,040 --> 00:09:53,829
warrior one two more just like that

186
00:09:53,829 --> 00:09:56,300
exhale stay connected to the feet pull

187
00:09:56,300 --> 00:09:59,920
the right hip crease back airplane arms

188
00:09:59,920 --> 00:10:04,190
inhale reach it up exhale fingertips

189
00:10:04,190 --> 00:10:06,589
back peeling back with the right hip

190
00:10:06,589 --> 00:10:11,029
crease a long long long beautiful neck

191
00:10:11,029 --> 00:10:14,120
here interlace the fingertips and then

192
00:10:14,120 --> 00:10:15,890
check it out soften through the right

193
00:10:15,890 --> 00:10:17,690
knee trust Trust trust as you bring

194
00:10:17,690 --> 00:10:20,120
belly to hover right over the top of the

195
00:10:20,120 --> 00:10:24,740
right thigh strong back leg here humble

196
00:10:24,740 --> 00:10:26,839
warrior you can stay here or take it all

197
00:10:26,839 --> 00:10:30,620
the way down humble warrior mm crown of

198
00:10:30,620 --> 00:10:34,100
the head reaches to the ears this is

199
00:10:34,100 --> 00:10:36,110
much too much for you can use the palms

200
00:10:36,110 --> 00:10:40,720
on the earth to work it out in the legs

201
00:10:40,720 --> 00:10:43,279
to come out of the posture press into

202
00:10:43,279 --> 00:10:45,079
the outer edge of that back foot charge

203
00:10:45,079 --> 00:10:47,149
your left inner thigh draw the knuckles

204
00:10:47,149 --> 00:10:49,220
away as you lift your heart to come up

205
00:10:49,220 --> 00:10:51,079
warrior one this is where we're all meet

206
00:10:51,079 --> 00:10:54,170
inhale remember I am bold trust the

207
00:10:54,170 --> 00:10:57,680
experience here and then exhale warrior

208
00:10:57,680 --> 00:11:02,899
two beautiful take one moment here to

209
00:11:02,899 --> 00:11:06,019
breathe in then use your exhale to take

210
00:11:06,019 --> 00:11:09,410
it all the way back to your lunge plant

211
00:11:09,410 --> 00:11:11,269
the palms optional vinyasa here

212
00:11:11,269 --> 00:11:13,370
otherwise just take it straight to down

213
00:11:13,370 --> 00:11:15,399
dog

214
00:11:15,399 --> 00:11:17,959
nice work drop the right heel lift the

215
00:11:17,959 --> 00:11:21,199
left leg high big breath in exhale

216
00:11:21,199 --> 00:11:23,470
squeeze up and into your lunge

217
00:11:23,470 --> 00:11:28,519
making your way to warrior one pivot on

218
00:11:28,519 --> 00:11:34,939
the back foot nice strong footing and

219
00:11:34,939 --> 00:11:39,920
when you're ready reach it up big breath

220
00:11:39,920 --> 00:11:42,380
in here press into the outer edge of

221
00:11:42,380 --> 00:11:44,329
that back foot strong right inner thigh

222
00:11:44,329 --> 00:11:47,990
engage smile here press into the outer

223
00:11:47,990 --> 00:11:50,959
edge of that back foot make sure you

224
00:11:50,959 --> 00:11:52,779
have your support

225
00:11:52,779 --> 00:11:56,899
then inhale lift the heart exhale begin

226
00:11:56,899 --> 00:11:58,640
to slowly peel back with the left hip

227
00:11:58,640 --> 00:12:01,040
crease and the fingertips back airplane

228
00:12:01,040 --> 00:12:02,930
arms so you may not come all the way

229
00:12:02,930 --> 00:12:04,189
here if you don't have the flexibility

230
00:12:04,189 --> 00:12:08,680
it might just be here then inhale reach

231
00:12:08,680 --> 00:12:13,970
warrior one exhale so so many people

232
00:12:13,970 --> 00:12:15,470
always saying I can't do yoga I'm not

233
00:12:15,470 --> 00:12:16,819
flexible it's like you not to be

234
00:12:16,819 --> 00:12:20,149
flexible to do yoga it was not about

235
00:12:20,149 --> 00:12:26,390
being flexible warrior one inhale take

236
00:12:26,390 --> 00:12:30,439
the fingertips back as you exhale two

237
00:12:30,439 --> 00:12:34,010
one more inhale reach and exhale

238
00:12:34,010 --> 00:12:36,500
airplane arms peeling the left hip

239
00:12:36,500 --> 00:12:40,399
crease back whew strong footing here is

240
00:12:40,399 --> 00:12:42,140
required this is great I love this and

241
00:12:42,140 --> 00:12:44,329
release the fingertips weird thumb on

242
00:12:44,329 --> 00:12:46,819
top knuckles drawl down inhale loop the

243
00:12:46,819 --> 00:12:49,519
shoulders then stay connected as you

244
00:12:49,519 --> 00:12:53,209
softly softly bend that front knee and

245
00:12:53,209 --> 00:12:56,149
let the belly hover the torso hover over

246
00:12:56,149 --> 00:12:58,760
the top of the left thigh notice if the

247
00:12:58,760 --> 00:13:00,589
crown of the head is going down it

248
00:13:00,589 --> 00:13:02,600
should be going straight out so you have

249
00:13:02,600 --> 00:13:04,339
that awareness that integrity through

250
00:13:04,339 --> 00:13:05,750
the neck remember the neck is an

251
00:13:05,750 --> 00:13:09,500
extension of the spine stay here for one

252
00:13:09,500 --> 00:13:11,110
more breath you got it

253
00:13:11,110 --> 00:13:14,899
and then maybe rounding forward humble

254
00:13:14,899 --> 00:13:17,569
warrior crown of the head right down to

255
00:13:17,569 --> 00:13:18,970
the earth

256
00:13:18,970 --> 00:13:21,920
charge the right inner thigh you got it

257
00:13:21,920 --> 00:13:30,890
breathe deep then pressing into the

258
00:13:30,890 --> 00:13:32,600
outer edge of that back foot power

259
00:13:32,600 --> 00:13:34,939
through that back leg power through the

260
00:13:34,939 --> 00:13:37,730
front leg and lift your heart release

261
00:13:37,730 --> 00:13:42,439
warrior one inhale smile exhale let it

262
00:13:42,439 --> 00:13:47,809
go warrior two one breath here inhale

263
00:13:47,809 --> 00:13:51,110
focus out beyond the left fingertips and

264
00:13:51,110 --> 00:13:55,880
then exhale make your way back to your

265
00:13:55,880 --> 00:14:00,020
lunge optional vinyasa here otherwise

266
00:14:00,020 --> 00:14:01,579
straight to down dog

267
00:14:01,579 --> 00:14:07,250
we're going to take one breath here and

268
00:14:07,250 --> 00:14:11,649
then we make our way to Child's Pose yay

269
00:14:15,509 --> 00:14:19,449
close your eyes here now we need to look

270
00:14:19,449 --> 00:14:21,459
at the video for the next couple beats

271
00:14:21,459 --> 00:14:28,299
here so you can trust letting the head

272
00:14:28,299 --> 00:14:30,669
grow heavy here the shoulders round

273
00:14:30,669 --> 00:14:36,579
heavy this is not a place of rest or

274
00:14:36,579 --> 00:14:38,829
comfort for you come into any shape and

275
00:14:38,829 --> 00:14:41,049
kneel shape you like that is maybe you

276
00:14:41,049 --> 00:14:43,419
just come onto the belly and use the

277
00:14:43,419 --> 00:14:44,649
hands as a pillow

278
00:14:44,649 --> 00:14:47,219
or maybe you come up to a nice

279
00:14:47,219 --> 00:14:54,819
meditation pose the power of adjustment

280
00:14:54,819 --> 00:14:59,349
so lovely so we get into a place where

281
00:14:59,349 --> 00:15:00,729
you can close your eyes here and just

282
00:15:00,729 --> 00:15:02,889
take a couple quiet breaths and we

283
00:15:02,889 --> 00:15:12,009
consider the mantra again I trust trust

284
00:15:12,009 --> 00:15:18,549
that everything is as it should be and

285
00:15:18,549 --> 00:15:20,979
I've shared this with a lot of people in

286
00:15:20,979 --> 00:15:23,079
the community already but this is an

287
00:15:23,079 --> 00:15:25,029
affirmation my mom shared with me that I

288
00:15:25,029 --> 00:15:28,869
love and it is the universe it's for me

289
00:15:28,869 --> 00:15:34,449
and so is everything else the universe

290
00:15:34,449 --> 00:15:38,979
is for me rather than against me it is

291
00:15:38,979 --> 00:15:42,279
for me and so as everything else I used

292
00:15:42,279 --> 00:15:43,389
to question my mom like what does that

293
00:15:43,389 --> 00:15:46,989
even mean and now here I am sharing it

294
00:15:46,989 --> 00:15:51,579
with you so from here trust listen to

295
00:15:51,579 --> 00:15:52,869
your body listen to your intuition we're

296
00:15:52,869 --> 00:15:54,249
going to do a little freestyle today

297
00:15:54,249 --> 00:15:58,329
just a little moment of play so I'm

298
00:15:58,329 --> 00:15:59,559
going to guide you through it but know

299
00:15:59,559 --> 00:16:00,999
that you can always return to that point

300
00:16:00,999 --> 00:16:03,519
of rest for for this so I'm going to

301
00:16:03,519 --> 00:16:06,970
slowly rise up take your time I'm going

302
00:16:06,970 --> 00:16:09,279
to plant the palms so we're coming into

303
00:16:09,279 --> 00:16:10,929
a little book asana practice a little

304
00:16:10,929 --> 00:16:12,549
crow so if you know where you're going

305
00:16:12,549 --> 00:16:16,629
you can you can head there and I connect

306
00:16:16,629 --> 00:16:19,179
to my Center to lift me up and I curl

307
00:16:19,179 --> 00:16:21,009
the feet excuse me curl the toes under

308
00:16:21,009 --> 00:16:24,639
and stretch the feet by sending my

309
00:16:24,639 --> 00:16:26,439
weight back and I begin to open up

310
00:16:26,439 --> 00:16:27,020
through the

311
00:16:27,020 --> 00:16:28,520
now this is a great place to be just

312
00:16:28,520 --> 00:16:31,040
right here ah feels so good great in the

313
00:16:31,040 --> 00:16:34,280
hips after those humble Warriors so I'd

314
00:16:34,280 --> 00:16:36,140
like for you to trust your body I need

315
00:16:36,140 --> 00:16:37,940
you to be really mindful the knees here

316
00:16:37,940 --> 00:16:39,920
since I'm not there with you but you

317
00:16:39,920 --> 00:16:43,070
might stay here working on little froggy

318
00:16:43,070 --> 00:16:47,140
pose you might come into that low squat

319
00:16:47,140 --> 00:16:51,230
you might do some floor work with one

320
00:16:51,230 --> 00:16:55,790
heel back and one leg out stretching

321
00:16:55,790 --> 00:16:56,650
through the quads

322
00:16:56,650 --> 00:17:00,350
or if you're ready you might head to a

323
00:17:00,350 --> 00:17:05,720
little crow practice right and so for

324
00:17:05,720 --> 00:17:07,760
that crow practice we really want to

325
00:17:07,760 --> 00:17:10,040
stay connected to the center and keep

326
00:17:10,040 --> 00:17:12,980
the gaze out long stack the bones just

327
00:17:12,980 --> 00:17:16,040
like normal always and then activate

328
00:17:16,040 --> 00:17:17,599
through the muscles in a way that

329
00:17:17,599 --> 00:17:20,030
supports maybe a little takeoff and it

330
00:17:20,030 --> 00:17:26,540
may not happen today so eventually we'll

331
00:17:26,540 --> 00:17:28,010
bring the toes together here in this

332
00:17:28,010 --> 00:17:30,260
froggy position and again if arm balance

333
00:17:30,260 --> 00:17:31,340
is not for you today then you're

334
00:17:31,340 --> 00:17:33,050
freestyling right now you're taking care

335
00:17:33,050 --> 00:17:37,250
of your body knees nice and wide toes

336
00:17:37,250 --> 00:17:39,140
together inhale press away from your

337
00:17:39,140 --> 00:17:40,580
yoga mat find the length through the

338
00:17:40,580 --> 00:17:43,460
crown of the head gaze forward then hug

339
00:17:43,460 --> 00:17:46,040
the lower ribs in and we'll slowly walk

340
00:17:46,040 --> 00:17:48,140
the knees all the way up all the way to

341
00:17:48,140 --> 00:17:50,570
the armpits here the armpit chest gaze

342
00:17:50,570 --> 00:17:52,700
for now we're just going to rock a

343
00:17:52,700 --> 00:17:55,300
little you might Rock front and back

344
00:17:55,300 --> 00:17:57,860
front and back and then you might take a

345
00:17:57,860 --> 00:18:01,640
rest everyone keep your focus forward

346
00:18:01,640 --> 00:18:06,050
gaze forward and maybe one set of toes

347
00:18:06,050 --> 00:18:10,490
lifts off than the other right we're

348
00:18:10,490 --> 00:18:12,950
hugging the elbows in pressing away all

349
00:18:12,950 --> 00:18:15,580
ten knuckles strong on the map

350
00:18:15,580 --> 00:18:17,270
eventually we'll find this little

351
00:18:17,270 --> 00:18:19,070
clawing effect will help which will help

352
00:18:19,070 --> 00:18:22,190
us with a little bit of lift up staying

353
00:18:22,190 --> 00:18:24,670
open through the chest gaze forward

354
00:18:24,670 --> 00:18:28,000
breathing deep here

355
00:18:29,970 --> 00:18:35,670
just a little time to play it's to trust

356
00:18:35,670 --> 00:18:38,290
okay it's not about coming into this

357
00:18:38,290 --> 00:18:39,820
shape it's just about having this moment

358
00:18:39,820 --> 00:18:43,900
of like what do I want to do and then

359
00:18:43,900 --> 00:18:47,110
we'll let that go we'll come back to all

360
00:18:47,110 --> 00:18:50,590
fours well swing the legs to one side so

361
00:18:50,590 --> 00:18:52,210
everyone meet on all fours and we'll

362
00:18:52,210 --> 00:18:54,370
swing the legs to one side and we'll

363
00:18:54,370 --> 00:18:57,000
come back to seated

364
00:18:57,000 --> 00:19:00,130
take a second to counter in the wrist if

365
00:19:00,130 --> 00:19:03,280
you were in our arm balance so thriller

366
00:19:03,280 --> 00:19:05,290
arms or taking the fingers to the tops

367
00:19:05,290 --> 00:19:08,380
of the thighs pressing down through the

368
00:19:08,380 --> 00:19:16,960
forearms then everyone reach the

369
00:19:16,960 --> 00:19:18,180
fingertips forward

370
00:19:18,180 --> 00:19:21,520
interlace try these angels index finger

371
00:19:21,520 --> 00:19:23,680
points forward as we slowly roll it down

372
00:19:23,680 --> 00:19:25,390
pressing into the heels or the toes slow

373
00:19:25,390 --> 00:19:28,840
slow slow slow slowly roll all the way

374
00:19:28,840 --> 00:19:29,820
down

375
00:19:29,820 --> 00:19:32,200
beautiful reach the arms up and overhead

376
00:19:32,200 --> 00:19:35,010
full body stretch great work today

377
00:19:35,010 --> 00:19:40,870
inhale in exhale let everything go big

378
00:19:40,870 --> 00:19:48,389
breath in and exhale let everything go

379
00:19:48,600 --> 00:19:50,560
great we're going to bring the hands

380
00:19:50,560 --> 00:19:52,240
behind the head to interlace just for a

381
00:19:52,240 --> 00:19:57,060
little pillow so no no core work here

382
00:19:57,060 --> 00:20:00,580
and then slowly lift the knees soles of

383
00:20:00,580 --> 00:20:03,370
the feet come to the mat pick your hips

384
00:20:03,370 --> 00:20:04,930
up take them to the right side of your

385
00:20:04,930 --> 00:20:07,780
mat and then allow your knees to fall to

386
00:20:07,780 --> 00:20:12,010
the left begin to turn onto your right

387
00:20:12,010 --> 00:20:15,130
ear here and if you don't like the neck

388
00:20:15,130 --> 00:20:16,450
pillow here with the thumbs you can

389
00:20:16,450 --> 00:20:23,610
release the arms mmm breathe

390
00:20:25,140 --> 00:20:27,030
and then rolling through their feet

391
00:20:27,030 --> 00:20:29,640
knees come back up we lift the hips and

392
00:20:29,640 --> 00:20:32,760
now we take them over to the left and

393
00:20:32,760 --> 00:20:37,250
send the knees over towards the right

394
00:20:44,409 --> 00:20:48,730
start to soften your breath maybe close

395
00:20:48,730 --> 00:20:54,070
the eyes here he had done good kid great

396
00:20:54,070 --> 00:20:56,440
job today slowly rolling through the

397
00:20:56,440 --> 00:21:00,610
feet we'll release the arms bring them

398
00:21:00,610 --> 00:21:03,909
down to your sides extend the legs out

399
00:21:03,909 --> 00:21:10,000
long take a second to release the weight

400
00:21:10,000 --> 00:21:11,799
of the body completely and fully into

401
00:21:11,799 --> 00:21:16,419
the mat and we close our eyes and we

402
00:21:16,419 --> 00:21:26,799
connect mind to body I trust I trust

403
00:21:26,799 --> 00:21:28,659
that everything is as it should be

404
00:21:28,659 --> 00:21:37,269
I trust the process I trust myself good

405
00:21:37,269 --> 00:21:39,570
one

406
00:21:43,320 --> 00:21:45,690
thank you for sharing your time your

407
00:21:45,690 --> 00:21:48,750
energy your breath and your trust with

408
00:21:48,750 --> 00:21:54,380
me today great work namaste

409
00:22:05,620 --> 00:22:07,649
Oh