hey friends welcome to 30 days of yoga

camp it's day 12 in yoga we trust the

mantra today is I trust let's get

started

all right today we're going to begin

standing with the feet hip-width apart

all right so the toes are pointing

forward we're spreading awareness to the

feet and we're just going to take a

second to get into the hips today now

the mantra today trust trust yourself

just trust this moment just moving the

hips you want to get a little freakier

you can but I'm going to keep it PG and

so I'm getting into the hips here but

I'm also just kind of waking up the feet

rocking a little bit side to side creaky

old floor what's up maybe I'll move a

little and then you can bring the hips

back and we're just going to loop the

shoulders a couple times so I'd like for

you to forget what you know about yoga

today some of you have heard me say that

before and now don't get so literal that

you just throw your foundation out the

door wimon sayonara but the idea is just

kind of allow yourself a little bit of

freedom and you've been working in such

a great way up until this point to find

a little freedom and trust your

intuition so I'm just your buddy here

guiding you listen to your body trust

and for some develop your intuition so

listen to your body so right now if

you're really listening you could be

doing this right now boo that folded

right so and then when you feel

satisfied go ahead and come to a nice

Mountain Pose let's turn the pinkies

towards the front and open the palms now

with your focus downward past the nose

or the eyes closed we're going to shift

a little front to back so so shift all

the way onto your toes to the point

where you feel like you're going to fall

and then shift back on to the heels

also to the point where you feel like

whoa and here we begin to connect to our

Center which is awesome

so we're feeling out through the feed

the way but we're also connecting to the

center and the greatest way to connect

to that area of the body is at that

moment where you're about to fall you

can act yes now let's try it a little

bit left to right same thing

eating your edge

cool so even if you're kind of confused

just kind of bring your awareness to the

space between your navel and your spine

then we'll bring it back to center and

on a big breath in reach the arms all

the way up and overhead exhale fold

easing into it today inhale halfway lift

nice and slow exhale fold inhale reach

for the sky exhale hands release

interlace behind the tail strong footing

here soft knees open up through the

chest so knuckles can reach down and

away here now find a little movement

that feels good here maybe swaying a

little left to right maybe getting into

the muscles of the neck and the

shoulders neck circles then bend your

knees even more draw the knuckles away

inhale look forward and exhale forward

fold belly comes to the tops of the

thighs knuckles reach up towards the sky

actively reach the knuckles so tug the

shoulders away from the ears here as you

forward fold

big breath in here and exhale release

arms down fingertips to the feet or to

the mat and let your head hang here on

your next inhale halfway lift flat back

position and exhale forward fold

inhale reach for the sky and exhale

release reign it down and release behind

opposite thumb on top this time so it's

usually the one that feels weird

interlace soft knees here careful not to

lock out the legs knuckles down in a way

as you open up through the chest the

heart and then again you might just find

a little movement that feels good that

feels natural and yummy

then when you're ready bending the knees

generously inhale look forward exhale

forward fold belly to the thighs

knuckles reach up and away these arms

might feel a little bit weirder than the

last but reach your knuckles up towards

the sky toward your shoulders away from

your ears find a great big breath in and

then let it go

my friends arms release inhale halfway

lift keep playing around here and then

exhale fold awesome we're going to bring

the right fingertips to the center and

slowly bending both knees and then

inhale reaching left fingertips up right

knees going to bend generously we open

up through the chest and then exhale

left fingertips replace the right keep

the knees bent continue deep bend in the

left knee as you inhale reach the arms

up and exhale release one more time on

each side inhale deep bend in the knees

reach up exhale back to Center inhale

reaching up and exhale back to Center

awesome we're going to walk the palms

out now make them off your mat here come

onto the toes and then sink back on the

heel see if you can keep your arms where

they are whoa rock back onto the toes

and then sink back into the heels great

bend the knees generously keep the

fingertips or the palms where they are

stretch stretch stretch and then release

hands come back to that plant the palms

and we're going to step or hop it back

to plank so you might be a little tired

today might be a little sore tomorrow's

we're going to take it nice and easy day

thirteen so maybe you keep plowing ahead

or maybe you take it nice and easy today

move through a vinyasa that suits you

maybe taking a baby Cobra or an upward

facing dog and everyone make your way to

down dog

that's where we'll meet with a big

breath in and a big breath out

on your next inhale press into all 10

knuckles firmly take care of the

shoulders rotating them away from the

ears

tops of the thighs have this inward

spiral their spiraling in and out

towards each other you might turn your

two big toes and slightly just to

experiment with that and here we go

inhale come on to the toes exhale heels

down inhale really on the balls on the

ball exhale bend excuse me not bend the

knees heels down inhale reach I said

that because my knee is softened which

is good keep it going here and one more

inhale exhale awesome

slowly come to the knees take a rest

Child's Pose your versions you can keep

the arms reaching forward or float them

around and back whatever feels good take

a couple of breaths here let it go

and slowly they begin to wiggle the

fingertips maybe take your thumbprint

rub it against all your other

fingerprints hmm and then we'll rise

back up curl the toes under send it to

down dog and then we'll drop the left

heel lift the right leg up high on an

exhale squeeze it up and in step it to

your lunge and pivot on the back foot

for warrior 1 so take a second to find

your foundation I'm self-conscious

because someone I love the other day

told me that you have your man voice you

talk like a man and now I'm all like

catching myself doing that lengthen the

tailbone down find your warrior 1 so

strong the back foot here inhale in

exhale straightening through that front

leg airplane arms crown of the head

reaches towards the front of your mat

great soft bend in the knee inhale

warrior one two more just like that

exhale stay connected to the feet pull

the right hip crease back airplane arms

inhale reach it up exhale fingertips

back peeling back with the right hip

crease a long long long beautiful neck

here interlace the fingertips and then

check it out soften through the right

knee trust Trust trust as you bring

belly to hover right over the top of the

right thigh strong back leg here humble

warrior you can stay here or take it all

the way down humble warrior mm crown of

the head reaches to the ears this is

much too much for you can use the palms

on the earth to work it out in the legs

to come out of the posture press into

the outer edge of that back foot charge

your left inner thigh draw the knuckles

away as you lift your heart to come up

warrior one this is where we're all meet

inhale remember I am bold trust the

experience here and then exhale warrior

two beautiful take one moment here to

breathe in then use your exhale to take

it all the way back to your lunge plant

the palms optional vinyasa here

otherwise just take it straight to down

dog

nice work drop the right heel lift the

left leg high big breath in exhale

squeeze up and into your lunge

making your way to warrior one pivot on

the back foot nice strong footing and

when you're ready reach it up big breath

in here press into the outer edge of

that back foot strong right inner thigh

engage smile here press into the outer

edge of that back foot make sure you

have your support

then inhale lift the heart exhale begin

to slowly peel back with the left hip

crease and the fingertips back airplane

arms so you may not come all the way

here if you don't have the flexibility

it might just be here then inhale reach

warrior one exhale so so many people

always saying I can't do yoga I'm not

flexible it's like you not to be

flexible to do yoga it was not about

being flexible warrior one inhale take

the fingertips back as you exhale two

one more inhale reach and exhale

airplane arms peeling the left hip

crease back whew strong footing here is

required this is great I love this and

release the fingertips weird thumb on

top knuckles drawl down inhale loop the

shoulders then stay connected as you

softly softly bend that front knee and

let the belly hover the torso hover over

the top of the left thigh notice if the

crown of the head is going down it

should be going straight out so you have

that awareness that integrity through

the neck remember the neck is an

extension of the spine stay here for one

more breath you got it

and then maybe rounding forward humble

warrior crown of the head right down to

the earth

charge the right inner thigh you got it

breathe deep then pressing into the

outer edge of that back foot power

through that back leg power through the

front leg and lift your heart release

warrior one inhale smile exhale let it

go warrior two one breath here inhale

focus out beyond the left fingertips and

then exhale make your way back to your

lunge optional vinyasa here otherwise

straight to down dog

we're going to take one breath here and

then we make our way to Child's Pose yay

close your eyes here now we need to look

at the video for the next couple beats

here so you can trust letting the head

grow heavy here the shoulders round

heavy this is not a place of rest or

comfort for you come into any shape and

kneel shape you like that is maybe you

just come onto the belly and use the

hands as a pillow

or maybe you come up to a nice

meditation pose the power of adjustment

so lovely so we get into a place where

you can close your eyes here and just

take a couple quiet breaths and we

consider the mantra again I trust trust

that everything is as it should be and

I've shared this with a lot of people in

the community already but this is an

affirmation my mom shared with me that I

love and it is the universe it's for me

and so is everything else the universe

is for me rather than against me it is

for me and so as everything else I used

to question my mom like what does that

even mean and now here I am sharing it

with you so from here trust listen to

your body listen to your intuition we're

going to do a little freestyle today

just a little moment of play so I'm

going to guide you through it but know

that you can always return to that point

of rest for for this so I'm going to

slowly rise up take your time I'm going

to plant the palms so we're coming into

a little book asana practice a little

crow so if you know where you're going

you can you can head there and I connect

to my Center to lift me up and I curl

the feet excuse me curl the toes under

and stretch the feet by sending my

weight back and I begin to open up

through the

now this is a great place to be just

right here ah feels so good great in the

hips after those humble Warriors so I'd

like for you to trust your body I need

you to be really mindful the knees here

since I'm not there with you but you

might stay here working on little froggy

pose you might come into that low squat

you might do some floor work with one

heel back and one leg out stretching

through the quads

or if you're ready you might head to a

little crow practice right and so for

that crow practice we really want to

stay connected to the center and keep

the gaze out long stack the bones just

like normal always and then activate

through the muscles in a way that

supports maybe a little takeoff and it

may not happen today so eventually we'll

bring the toes together here in this

froggy position and again if arm balance

is not for you today then you're

freestyling right now you're taking care

of your body knees nice and wide toes

together inhale press away from your

yoga mat find the length through the

crown of the head gaze forward then hug

the lower ribs in and we'll slowly walk

the knees all the way up all the way to

the armpits here the armpit chest gaze

for now we're just going to rock a

little you might Rock front and back

front and back and then you might take a

rest everyone keep your focus forward

gaze forward and maybe one set of toes

lifts off than the other right we're

hugging the elbows in pressing away all

ten knuckles strong on the map

eventually we'll find this little

clawing effect will help which will help

us with a little bit of lift up staying

open through the chest gaze forward

breathing deep here

just a little time to play it's to trust

okay it's not about coming into this

shape it's just about having this moment

of like what do I want to do and then

we'll let that go we'll come back to all

fours well swing the legs to one side so

everyone meet on all fours and we'll

swing the legs to one side and we'll

come back to seated

take a second to counter in the wrist if

you were in our arm balance so thriller

arms or taking the fingers to the tops

of the thighs pressing down through the

forearms then everyone reach the

fingertips forward

interlace try these angels index finger

points forward as we slowly roll it down

pressing into the heels or the toes slow

slow slow slow slowly roll all the way

down

beautiful reach the arms up and overhead

full body stretch great work today

inhale in exhale let everything go big

breath in and exhale let everything go

great we're going to bring the hands

behind the head to interlace just for a

little pillow so no no core work here

and then slowly lift the knees soles of

the feet come to the mat pick your hips

up take them to the right side of your

mat and then allow your knees to fall to

the left begin to turn onto your right

ear here and if you don't like the neck

pillow here with the thumbs you can

release the arms mmm breathe

and then rolling through their feet

knees come back up we lift the hips and

now we take them over to the left and

send the knees over towards the right

start to soften your breath maybe close

the eyes here he had done good kid great

job today slowly rolling through the

feet we'll release the arms bring them

down to your sides extend the legs out

long take a second to release the weight

of the body completely and fully into

the mat and we close our eyes and we

connect mind to body I trust I trust

that everything is as it should be

I trust the process I trust myself good

one

thank you for sharing your time your

energy your breath and your trust with

me today great work namaste

Oh