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hello my friends and welcome to 30 days

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of yoga camp I'm Adriene and today is

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day 13 lucky number 13 the mantra today

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is I deserve let's get started

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all right so today we're going to begin

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flat on our backs as you make your way

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there see if you can just tap into this

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inner smile whatever that means to you

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so it could be literally a little smile

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starts to creep upon your face but

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sometimes the way we approach the

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progress right just coming into it with

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it's a little inner smile take a deep

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breath in as you exhale enjoy this

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moment this settling in for some you

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time today's practice is easy breezy

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it's day 13 and it's your lucky day I'm

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going to take it nice and easy and tend

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to the body in a kind and loving gentle

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way so a little gentle yoga today yay

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tuck the chin into the chest lengthen

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through the back of the neck so nice and

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long in the neck and then go ahead and

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walk the heels out a little bit wider

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than where ever they are so I'm taking

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mine about as why does my yoga mat and

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then I'm letting my toes just fall and

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relax and then hands come to the belly

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we're going to take a moment here to

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close the eyes just kind of take a

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second to close the eyelids

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and move from the kind of outer world or

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whatever your day has been thus far and

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begin the process of going inward and if

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that sounds a little crazy or a little

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new agey to you that's understandable

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but ultimately we're just taking this

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time to tend to ourselves right be with

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one's self get to know yourself so

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before we start moving today we're just

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going to take a couple moments to relax

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the body and of course to connect with

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the breath so see where you're at today

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is the breath shallow is it hard to

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breathe in

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deep do you want to ease into it kind of

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keep it soft and almost sensual as you

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begin to play with the breath you know

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just have a little fun here right relax

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your shoulders

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notice if you're sleepy or tired or

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heavy notice of your anxious jittery

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finding it hard to be still wherever you

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are today begin to breathe a little

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deeper as you notice what's going on

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what's going on

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hmm and I already feel like my energy

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change here my mood shifts feels good

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just to give myself this time to stop

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and breathe here we go

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gently rocking the head a little side to

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side keep it nice and slow so again

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resist the urge to just kind of go okay

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Adrienne said move your head here I go

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so you can just keep it nice and slow at

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first massaging through the back of the

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head the neck stretches and we keep the

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eyes closed here let me continue to have

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a little convo with the breath maybe

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sending a couple good juicy inhales to

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the belly so that the hands rise a

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little bit and then we bring the head

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back to Center I'm going to slowly take

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my palms down and I'm going to walk the

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heels up towards the hips knees up

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towards the sky nice and slow today

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press into the palms go ahead and scoop

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your tailbone up we connect to the

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midline even here so close your eyes and

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see this line from the crown of the head

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all the way to the tip of the tail tip

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up the tail then everyone say tip of the

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tail five times faster not just getting

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so walk the heels up towards the hips

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and then just notice if what's going on

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to the feet so if the knees are falling

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out or in can you press evenly through

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the soles of your feet so we're

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beginning to expand awareness throughout

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the whole body so the game changer I

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think for one's day so

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see if you can really spread awareness

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through the fingers and the toes here

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taking it nice and slow today inhale

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press into the palms press into the feet

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and slowly begin to lift the hips

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initiate this movement from your coccyx

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or your tail and then let it travel up

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up up

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remember the neck is nice and long here

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and then as the hips begin to lift and

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we begin to feel pressure

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excuse me compression on the shoulder

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blades it's better than pressure so much

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pressure here allow the palms to open so

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it's a kind of a blossoming and opening

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here as you inhale and then exhale

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slowly lower down and I find once you

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get the hang of this I find that closing

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the eyes is really great here to keep it

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nice and slow and in fact even though

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we're moving in a slow fashion it's best

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to keep the neck in alignment here so

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it's best not to turn to look at the

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video during the bridges I know so that

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before but just in case I want to be

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super mindful but I know you are

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pressing into the feet we inhale lift it

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up and the palms open as I lift lift

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lift chest to chin and then at the top

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lift your chin just slightly towards the

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sky ah it feels so great on the spine

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holy-moly slowly lowering back down

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palms return to the earth and we'll do

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one more nice and slow slow your roll

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press into all four corners of the feet

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sitting bones reach towards the backs of

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the knees chest to chin and chin gently

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lifts to the sky should feel awesome in

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the neck awesome in the back body big

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breath in awesome and exhale make your

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way back down with control let that the

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sensations of that let that inspire a

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new breath here whatever that means to

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you and then we're just going to take it

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ear to ear again nice and slow so

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through the soft slow movement and even

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better if you can soften your gaze or

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close your eyes a little bit we connect

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to the subtle body right the energetic

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body it's way better than just wham bam

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slamming through your asana

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it's juicier it's lovelier it's

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meaningful it's it's you the way you

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move you know that's what no yoga robots

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is for me okay so that said rather than

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just lifting the knees up to give us a

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little bit hug let's keep it nice and

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smooth and we're going to slowly lift

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the toes here so we're pressing into the

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heels and then just breathe find those

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yogi toes so spreading the toes really

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really spreading spreading spreading

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going to feel big stretch here

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especially if you're new to the wake-up

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call on the feet stretch stretch stretch

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and then nice and slow begin to roll

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through the foot and lift the heels

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press in all ten toes so finding a

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little definition in the calf muscle

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here you can feel it we're trying to

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press into all ten toes so for me I kind

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of just let my pinky toe do whatever the

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hell it wants see if you can really

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anchor down through your pinky toe here

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and find your breath

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oh yeah hello my honey hello all the

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itty-bitty muscles of my legs and then

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slowly release the heels back down great

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we're going to take the hands and just

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reach them all the way up to the cactus

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arms here so the backs of the palms come

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to the earth and if you're a little bit

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tight in the shoulders and stuff we're

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working on that but if you're like oh

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they don't make it that's okay you can

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either put your hands onto blocks or you

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can just bring them out to your sides

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here so I'm from Texas so instead of

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cactus arms it's actually more

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appropriate we say football goalposts

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arms so if that suits your style more

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come to football goalposts arms

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hopefully you're breathing here not just

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hanging out breathe deep I just saw a

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bird fly by and I had a teacher once

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said to take a needle it's kind of

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morbid I but I'm down and just kind of

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puncture two little holes in our pit

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chest here and so we create just a

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little space to breathe here like two

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gills so whatever that means to you can

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you breathe into the armpit chest here

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this is going to be helpful for the next

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couple days in practice so just take a

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couple moments here to breathe into the

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armpit chest if you want you can walk

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your feet out to the outer edge and rest

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the knees together

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feel supported by the earth supported by

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this project the yoga camp supported by

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the community supported by your breath

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great then again slowly lifting up

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through the toes so if you brought the

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feet out here and want to bring them

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back in we'll lift the heels and lift

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the - excuse me press it to the heels

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and lift the toes this time play with

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the pelvis so just noticing if the lower

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back is really lifted from the earth or

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if you can find a nice sweet spot there

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again attention on this plumb line this

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midline for the crown to the tail and

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then when you're ready rolling through

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the feet one more time coming onto the

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toes heels lift you find a little

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definition in the calf here cow cow calf

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and then this time we're going to press

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off the toes for lift off so here we go

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we press off and we hug the knees into

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the chest and then we take the arms and

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we wrap them around oh yeah so we find a

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little massage in the lower back body

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I'm going to be here for a couple

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breaths so you can keep the eyes closed

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again hopefully you're finding a bit of

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relaxation all our peace begin to wash

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wash over the body find movement here

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that feels good so we're today's all

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about loosening up the places that are

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tight you've been working really hard so

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you might give yourself a little massage

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you might draw circles with the knees

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I'd like for you to explore some

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movement here and this is where we'll

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drop the pin I deserve the affirmation

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or the mantra today I deserve see me a

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tricky one I found it tricky so just

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close your eyes and as you just take a

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second here to find what feels good in

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the shape say to yourself I deserve and

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then maybe you finish that sentence

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I deserve this time for myself

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I deserve to feel good about myself I

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deserve the pizza party that I plan to

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have tonight you know whatever it is for

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you it doesn't have to be so serious but

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it needs to be true so take a second

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here to find what it is for you today I

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deserve what do you deserve what do you

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know in your heart that you deserve to

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feel loved to fulfill your dream your

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goal mmm and hug the knees into the

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chest give yourself a nice hug here just

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make sure you have it

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I deserve then one more moment here I'd

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like for you to repeat it to yourself

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you got this stick with me

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and then once you have set it to

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yourself connected with your poncho take

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a big breath in and a big breath out as

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you cross the right ankle over the left

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take the thumbs to the arches of the

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feet give yourself a little squeeze

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there a little rubdown and remember this

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pose for when you're in bed later I

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really need to stop so sleazy just

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kidding but just bring a little humor

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and also in all sincerity this is a

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great pose to do in bed a little foot

271
00:15:15,470 --> 00:15:17,029
massage before you go to sleep

272
00:15:17,029 --> 00:15:23,269
Alif a little squeeze with the knees to

273
00:15:23,269 --> 00:15:25,519
the chest nice conscious breath all

274
00:15:25,519 --> 00:15:27,170
right Adrian stop it here we go rock and

275
00:15:27,170 --> 00:15:30,079
roll nice and slow today oh you might

276
00:15:30,079 --> 00:15:34,449
find the body's heavy so nice and slow

277
00:15:39,040 --> 00:15:44,269
and we massage the spine there's a fear

278
00:15:44,269 --> 00:15:45,920
that creeps in in this rock like I'm not

279
00:15:45,920 --> 00:15:47,329
going to make it up or I'm going to blow

280
00:15:47,329 --> 00:15:49,610
a big fart all I can say is that you're

281
00:15:49,610 --> 00:15:52,430
embracing a home practice so just

282
00:15:52,430 --> 00:15:54,019
embrace whatever happens right it's the

283
00:15:54,019 --> 00:16:00,949
joy of the whole practice and then we

284
00:16:00,949 --> 00:16:04,129
come all the way up to seated come into

285
00:16:04,129 --> 00:16:08,720
sukhasana we call it the easy pose not

286
00:16:08,720 --> 00:16:12,680
always easy but the goal is to find ease

287
00:16:12,680 --> 00:16:15,079
in a posture so take a little

288
00:16:15,079 --> 00:16:16,759
responsibility for your own happiness

289
00:16:16,759 --> 00:16:19,279
here and find a lift in the hips if you

290
00:16:19,279 --> 00:16:23,059
need find some looping and the shoulders

291
00:16:23,059 --> 00:16:26,180
if you need and everyone I recommend

292
00:16:26,180 --> 00:16:29,800
some nice big circles with the nose

293
00:16:33,730 --> 00:16:36,020
so close your eyes here when you get to

294
00:16:36,020 --> 00:16:38,990
the nose circles listen to any sound

295
00:16:38,990 --> 00:16:42,980
effects the body is making notice what's

296
00:16:42,980 --> 00:16:45,520
going on

297
00:16:51,790 --> 00:16:53,650
if you find a catch Rock a little back

298
00:16:53,650 --> 00:16:58,930
and forth and then when you feel

299
00:16:58,930 --> 00:17:01,290
satisfied bring the head over the heart

300
00:17:01,290 --> 00:17:07,329
and the heart right over the pelvis then

301
00:17:07,329 --> 00:17:08,650
bring the hands to the tops of the

302
00:17:08,650 --> 00:17:10,630
thighs or the knees whatever feels best

303
00:17:10,630 --> 00:17:14,920
and lift up from your armpit chest once

304
00:17:14,920 --> 00:17:16,660
again imagine breathing from the armpit

305
00:17:16,660 --> 00:17:18,699
chest whatever that means to you again

306
00:17:18,699 --> 00:17:22,740
maybe it's just sending an awareness

307
00:17:22,740 --> 00:17:27,750
there as you breathe deeply in and out

308
00:17:27,750 --> 00:17:30,570
use your breath to find that beautiful

309
00:17:30,570 --> 00:17:33,820
Ascension in the spine and then maybe

310
00:17:33,820 --> 00:17:35,590
you ground down through the shoulders

311
00:17:35,590 --> 00:17:37,660
and the elbows a little bit I love to

312
00:17:37,660 --> 00:17:39,340
tack a little weight in my elbows down

313
00:17:39,340 --> 00:17:47,200
just to find that lift even more then

314
00:17:47,200 --> 00:17:49,150
this is new just take a second I'm going

315
00:17:49,150 --> 00:17:50,410
to stop talking just take a second with

316
00:17:50,410 --> 00:17:53,770
the eyes closed here to notice what's

317
00:17:53,770 --> 00:17:56,440
going on around you but again eyes

318
00:17:56,440 --> 00:17:59,230
closed you might listen to the sounds in

319
00:17:59,230 --> 00:18:02,530
your room or in your environment out the

320
00:18:02,530 --> 00:18:06,480
window maybe people in the other room

321
00:18:06,480 --> 00:18:08,980
just take a second to expand your

322
00:18:08,980 --> 00:18:17,680
awareness and take in any sounds it's

323
00:18:17,680 --> 00:18:19,900
quite quiet today here actually it's

324
00:18:19,900 --> 00:18:22,320
really nice

325
00:18:24,629 --> 00:18:27,190
as you return to your breath perhaps you

326
00:18:27,190 --> 00:18:28,629
lost it there as you started to listen

327
00:18:28,629 --> 00:18:30,249
it's hard to do all these things at once

328
00:18:30,249 --> 00:18:32,320
sometimes it feels like you know you're

329
00:18:32,320 --> 00:18:35,619
juggling too much but tis life so it's

330
00:18:35,619 --> 00:18:37,149
great to do that on our mat in a

331
00:18:37,149 --> 00:18:40,330
conscious way now I'd like you to just

332
00:18:40,330 --> 00:18:42,159
notice the quality of air in the room as

333
00:18:42,159 --> 00:18:45,309
you deepen your breath what's it like is

334
00:18:45,309 --> 00:18:51,070
it stuffy is it fresh what does it feel

335
00:18:51,070 --> 00:18:53,158
like

336
00:18:57,610 --> 00:19:01,590
and again back to the mantra

337
00:19:06,520 --> 00:19:11,370
repeat your mantra to yourself I deserve

338
00:19:16,980 --> 00:19:20,450
I deserve to be happy

339
00:19:25,300 --> 00:19:29,410
big breath in here big breath out to

340
00:19:29,410 --> 00:19:32,770
release the hands open your eyes awesome

341
00:19:32,770 --> 00:19:35,950
here we go draw the left heel in towards

342
00:19:35,950 --> 00:19:38,640
your Center and nice and easy being

343
00:19:38,640 --> 00:19:41,590
always so kind to your precious knees

344
00:19:41,590 --> 00:19:44,920
your whole body take this right leg

345
00:19:44,920 --> 00:19:47,740
around and we come to what I call

346
00:19:47,740 --> 00:19:50,950
probably annoyingly cheerleader pose

347
00:19:50,950 --> 00:19:56,920
just reminds me of that like yeah okay

348
00:19:56,920 --> 00:19:58,270
so come into your cheerleader pose if

349
00:19:58,270 --> 00:19:59,670
you always wanted to be a cheerleader

350
00:19:59,670 --> 00:20:04,930
now's your chance and just notice what's

351
00:20:04,930 --> 00:20:06,370
going on here if you're feeling tight

352
00:20:06,370 --> 00:20:08,500
tight tightness in that hip already use

353
00:20:08,500 --> 00:20:10,150
your fingertips to find stability if

354
00:20:10,150 --> 00:20:11,800
you're like dude I got this I should

355
00:20:11,800 --> 00:20:13,720
have been a Jew Vader then maybe you

356
00:20:13,720 --> 00:20:15,850
take a different position in the hands

357
00:20:15,850 --> 00:20:17,980
maybe palms at the heart or palms right

358
00:20:17,980 --> 00:20:19,630
at the base of the belly here right next

359
00:20:19,630 --> 00:20:23,020
to your navel and then everyone whether

360
00:20:23,020 --> 00:20:26,710
your fingertips are on the earth or in a

361
00:20:26,710 --> 00:20:30,070
mudra can you draw your navel in just a

362
00:20:30,070 --> 00:20:35,170
little bit your Center engaged whew

363
00:20:35,170 --> 00:20:38,340
feeling this in the left glute

364
00:20:38,340 --> 00:20:41,590
compression there the opening here big

365
00:20:41,590 --> 00:20:43,810
breath in find this beautiful beautiful

366
00:20:43,810 --> 00:20:46,810
big big ascension in the spine and then

367
00:20:46,810 --> 00:20:48,700
slowly we're going to turn to the left

368
00:20:48,700 --> 00:20:51,040
here finding a gentle twist do not crank

369
00:20:51,040 --> 00:20:53,980
here keep it soft and easy keep the

370
00:20:53,980 --> 00:20:56,680
armpit chest lifted here keep your

371
00:20:56,680 --> 00:21:00,220
foundation strong even here so we're not

372
00:21:00,220 --> 00:21:04,840
here this sucks so lots of lift lift

373
00:21:04,840 --> 00:21:06,929
lift

374
00:21:08,220 --> 00:21:11,400
big breath in big breath out to release

375
00:21:11,400 --> 00:21:14,310
dial your Center your heart turn the

376
00:21:14,310 --> 00:21:16,860
room with you so we're really having fun

377
00:21:16,860 --> 00:21:18,630
today with the energetic body and take

378
00:21:18,630 --> 00:21:21,740
it just slight counter twist slight

379
00:21:21,740 --> 00:21:28,230
gentle awesome then back to Center bring

380
00:21:28,230 --> 00:21:30,570
your heart a naval us sometimes it's not

381
00:21:30,570 --> 00:21:32,400
what we do but the way we do it how we

382
00:21:32,400 --> 00:21:35,160
do it right so we're like or can we kind

383
00:21:35,160 --> 00:21:37,800
of like enjoy the ride left palm to the

384
00:21:37,800 --> 00:21:40,170
earth right fingertips reach up and over

385
00:21:40,170 --> 00:21:41,760
give yourself a little space here to

386
00:21:41,760 --> 00:21:44,990
really stretch it should feel good and

387
00:21:44,990 --> 00:21:47,820
then we inhale reach with the right

388
00:21:47,820 --> 00:21:53,070
fingertips and then exhale slowly begin

389
00:21:53,070 --> 00:21:57,540
to straighten your right leg and then

390
00:21:57,540 --> 00:21:59,280
we're going to come all the way up and

391
00:21:59,280 --> 00:22:02,630
over into head to knee pose what

392
00:22:02,630 --> 00:22:05,880
beautiful nice and soft and easy so this

393
00:22:05,880 --> 00:22:07,230
might be the first time you stretch out

394
00:22:07,230 --> 00:22:08,940
your legs today right so no need to wham

395
00:22:08,940 --> 00:22:13,100
bam slam it in and give it nice give it

396
00:22:13,100 --> 00:22:18,199
nice and easy breaths here ease into it

397
00:22:23,840 --> 00:22:27,090
and then slowly grounding through the

398
00:22:27,090 --> 00:22:29,460
hips we roll back up and we do a little

399
00:22:29,460 --> 00:22:33,350
switcheroo so right heel comes in

400
00:22:33,350 --> 00:22:36,780
mindfully my precious with the knees

401
00:22:36,780 --> 00:22:42,350
super mindful we send the left leg back

402
00:22:43,040 --> 00:22:50,389
come into our cheerleader pose breathe

403
00:22:54,830 --> 00:22:58,350
so take a second to find this grand lift

404
00:22:58,350 --> 00:22:59,130
in the heart

405
00:22:59,130 --> 00:23:01,770
this lift in the armpit chest so if the

406
00:23:01,770 --> 00:23:03,210
shoulders are rounding forward like mine

407
00:23:03,210 --> 00:23:05,730
- naturally no matter how much he okay

408
00:23:05,730 --> 00:23:09,180
idea is just sometimes have to accept

409
00:23:09,180 --> 00:23:12,990
your body and so I counter that by

410
00:23:12,990 --> 00:23:15,090
making sure I draw my shoulder blades

411
00:23:15,090 --> 00:23:18,450
together maybe your hands are no looser

412
00:23:18,450 --> 00:23:20,720
here

413
00:23:23,480 --> 00:23:26,160
lift lift lift all the way up through

414
00:23:26,160 --> 00:23:31,110
the center channel inhaling exhale

415
00:23:31,110 --> 00:23:35,850
gentle twist to the right notice if you

416
00:23:35,850 --> 00:23:40,500
start to collapse here and instead say

417
00:23:40,500 --> 00:23:42,900
your mantra to yourself what do you

418
00:23:42,900 --> 00:23:45,600
deserve and lift your heart so the first

419
00:23:45,600 --> 00:23:47,730
thing to go right is the heart I eat

420
00:23:47,730 --> 00:23:52,200
when we're sad when we're shocked this

421
00:23:52,200 --> 00:23:54,960
practice of I deserve and lifting the

422
00:23:54,960 --> 00:23:58,200
heart I think it's awesome here we go

423
00:23:58,200 --> 00:24:00,870
big breath in as you exhale slowly

424
00:24:00,870 --> 00:24:06,240
release Gentile twist counter twist to

425
00:24:06,240 --> 00:24:19,080
the left my neck my back inhale lift

426
00:24:19,080 --> 00:24:23,040
your heart exhale release back to Center

427
00:24:23,040 --> 00:24:25,800
right hand slides down and out and

428
00:24:25,800 --> 00:24:31,070
inhale sweep the fingertips up and over

429
00:24:31,220 --> 00:24:33,870
still conscious of the foundation always

430
00:24:33,870 --> 00:24:40,710
that which is touching the earth inhale

431
00:24:40,710 --> 00:24:43,230
in extension through the crown reaching

432
00:24:43,230 --> 00:24:45,330
with the left fingertips I'm gonna

433
00:24:45,330 --> 00:24:47,730
exhale nice and easy nice and gentle

434
00:24:47,730 --> 00:24:50,280
extend the left leg out long and begin

435
00:24:50,280 --> 00:24:52,790
to shift left toes towards the sky and

436
00:24:52,790 --> 00:24:56,340
we take it up bend over

437
00:24:56,340 --> 00:24:58,830
John rooster sawsan on the left side

438
00:24:58,830 --> 00:25:01,560
head to knee pose but just play here

439
00:25:01,560 --> 00:25:06,409
stretch it out hmm

440
00:25:11,730 --> 00:25:14,910
loosening up

441
00:25:22,340 --> 00:25:26,820
and then slowly we'll roll it up bring

442
00:25:26,820 --> 00:25:30,060
the left leg in come to cross for one

443
00:25:30,060 --> 00:25:32,280
breath so left leg should be crossing

444
00:25:32,280 --> 00:25:34,320
over the right here so for most of us is

445
00:25:34,320 --> 00:25:39,630
the weird cross but balancing it out big

446
00:25:39,630 --> 00:25:43,560
breath in big breath out drop the chin

447
00:25:43,560 --> 00:25:45,360
take a look at your hands here give

448
00:25:45,360 --> 00:25:46,890
yourself a little hand massage if it

449
00:25:46,890 --> 00:25:50,280
feels right and then take this awareness

450
00:25:50,280 --> 00:25:54,950
of the hands with you onto all fours

451
00:26:01,999 --> 00:26:08,460
find your alignment and then we begin to

452
00:26:08,460 --> 00:26:10,830
move with the breath inhale cat cow

453
00:26:10,830 --> 00:26:14,129
dropping the belly think about that as

454
00:26:14,129 --> 00:26:15,749
ascension through the spine you just had

455
00:26:15,749 --> 00:26:17,519
so really lifting and lengthening

456
00:26:17,519 --> 00:26:19,049
through the crown here as you drop the

457
00:26:19,049 --> 00:26:25,580
belly and then curling through the tail

458
00:26:25,639 --> 00:26:31,769
crown of the head down inhale nice and

459
00:26:31,769 --> 00:26:33,509
slow today as if you were moving through

460
00:26:33,509 --> 00:26:45,509
water and exhale one more here inhale

461
00:26:45,509 --> 00:26:47,159
dropping the belly crown of the head

462
00:26:47,159 --> 00:26:54,419
reaches and exhale curling rounding

463
00:26:54,419 --> 00:26:57,960
through the spine awesome inhale back to

464
00:26:57,960 --> 00:27:00,809
Center nice and easy here I'm just going

465
00:27:00,809 --> 00:27:02,820
to extend the right leg out long and

466
00:27:02,820 --> 00:27:06,019
stretch through the calf

467
00:27:06,019 --> 00:27:08,340
you might saw a little front to back

468
00:27:08,340 --> 00:27:09,720
front to back and once again try to

469
00:27:09,720 --> 00:27:17,340
press into that pinky toe and then

470
00:27:17,340 --> 00:27:20,609
slowly bring it back in and left side

471
00:27:20,609 --> 00:27:24,059
pressing away from your yoga mat so the

472
00:27:24,059 --> 00:27:25,440
arms aren't just doing nothing since

473
00:27:25,440 --> 00:27:27,179
we're focusing on the left leg full body

474
00:27:27,179 --> 00:27:30,320
experience here press into the index

475
00:27:30,320 --> 00:27:38,129
knuckle index finger knuckles strong and

476
00:27:38,129 --> 00:27:40,590
then reel the left knee back in drop the

477
00:27:40,590 --> 00:27:46,200
elbows exactly where your palms are so

478
00:27:46,200 --> 00:27:47,580
we have two parallel lines in the

479
00:27:47,580 --> 00:27:50,129
forearms here wrists are parallels Brad

480
00:27:50,129 --> 00:27:52,289
the palms press into the index finger

481
00:27:52,289 --> 00:27:57,710
knuckle again and walk your knees back a

482
00:27:57,710 --> 00:28:00,419
beautiful beautiful posture heart to

483
00:28:00,419 --> 00:28:02,879
earth pose we surrender with the tail

484
00:28:02,879 --> 00:28:04,529
rocket towards the sky we're going to

485
00:28:04,529 --> 00:28:06,269
take five deep breaths here you can

486
00:28:06,269 --> 00:28:09,840
count them out maybe you say your mantra

487
00:28:09,840 --> 00:28:14,720
five times each time you inhale

488
00:28:20,279 --> 00:28:24,749
stay rooted through that index finger

489
00:28:31,379 --> 00:28:37,918
opening the heart opening the shoulders

490
00:28:41,100 --> 00:28:43,529
and press into the tops of the feet

491
00:28:43,529 --> 00:28:46,119
connect to your Center once again draw

492
00:28:46,119 --> 00:28:49,919
the navel in and slowly roll through

493
00:28:49,919 --> 00:28:51,879
come on to the belly

494
00:28:51,879 --> 00:28:55,059
Fink's pose here if you want a little

495
00:28:55,059 --> 00:28:57,159
more heat today instead of Sphinx pose

496
00:28:57,159 --> 00:29:00,700
you can come to a forearm plank gaze

497
00:29:00,700 --> 00:29:01,749
straight down so we have two options

498
00:29:01,749 --> 00:29:05,110
today forearm plank five breaths or

499
00:29:05,110 --> 00:29:08,889
Sphinx pose five breaths maybe you may

500
00:29:08,889 --> 00:29:10,600
be like me and just do a little bit of

501
00:29:10,600 --> 00:29:15,449
both breathe

502
00:29:35,210 --> 00:29:39,360
and after your five breaths we'll slowly

503
00:29:39,360 --> 00:29:41,580
draw the palms underneath the shoulders

504
00:29:41,580 --> 00:29:45,510
come back to all fours and send it to

505
00:29:45,510 --> 00:29:50,539
downward dog Sam one downward dog today

506
00:29:50,539 --> 00:29:52,620
what are you going to do with it we are

507
00:29:52,620 --> 00:29:55,500
doing one downward dog can you wake up

508
00:29:55,500 --> 00:29:59,370
the feet wake up the legs press into

509
00:29:59,370 --> 00:30:01,350
that index finger pressing all your

510
00:30:01,350 --> 00:30:04,620
fingerprints maybe if you're in a place

511
00:30:04,620 --> 00:30:06,450
in your practice maybe this is a place

512
00:30:06,450 --> 00:30:08,809
where you start to kick up to do some

513
00:30:08,809 --> 00:30:12,960
handstands maybe you start to just do a

514
00:30:12,960 --> 00:30:14,789
little extra core work or maybe you're

515
00:30:14,789 --> 00:30:17,820
just enjoying your eat your lucky day

516
00:30:17,820 --> 00:30:20,370
off relaxing day and you just take your

517
00:30:20,370 --> 00:30:24,840
one down dog and enjoy it big breath in

518
00:30:24,840 --> 00:30:28,340
big breath out

519
00:30:28,340 --> 00:30:31,769
awesome slowly come on to the toes

520
00:30:31,769 --> 00:30:34,679
lower the knees swing the legs to one

521
00:30:34,679 --> 00:30:39,059
side and come back to seated awesome

522
00:30:39,059 --> 00:30:41,909
work so we're going to come to a

523
00:30:41,909 --> 00:30:44,669
reclined cobblers pose here so take your

524
00:30:44,669 --> 00:30:46,139
time getting there bring the soles of

525
00:30:46,139 --> 00:30:49,679
the feet together and and we'll relax

526
00:30:49,679 --> 00:30:52,559
into the shape I'd like for you to take

527
00:30:52,559 --> 00:30:57,899
your hands around to the outer edges of

528
00:30:57,899 --> 00:30:59,429
your legs here so that you can really

529
00:30:59,429 --> 00:31:01,799
open up through the armpit chest so

530
00:31:01,799 --> 00:31:03,899
there's kind of an exaggerated lift in

531
00:31:03,899 --> 00:31:06,480
the heart of the chest here today a

532
00:31:06,480 --> 00:31:09,899
little backbend even as you crawl the

533
00:31:09,899 --> 00:31:11,429
shoulder blades underneath and you can

534
00:31:11,429 --> 00:31:13,860
grip on to your legs here if it feels

535
00:31:13,860 --> 00:31:17,639
good just a little hold we open the feet

536
00:31:17,639 --> 00:31:20,159
like a book here and five to ten breaths

537
00:31:20,159 --> 00:31:22,049
here I mean we're just going to hang out

538
00:31:22,049 --> 00:31:24,269
here for for the rest of our time

539
00:31:24,269 --> 00:31:28,380
together so close your eyes open your

540
00:31:28,380 --> 00:31:33,330
heart and challenge yourself again to

541
00:31:33,330 --> 00:31:35,070
repeat the mantra so I know it's not

542
00:31:35,070 --> 00:31:36,960
easy but that's why we're here to

543
00:31:36,960 --> 00:31:39,029
practice and just kind of go a little

544
00:31:39,029 --> 00:31:39,480
deeper

545
00:31:39,480 --> 00:31:46,360
unplug reveal another layer

546
00:31:46,360 --> 00:31:49,649
I deserve

547
00:32:07,490 --> 00:32:10,480
deepen your breath

548
00:32:14,600 --> 00:32:17,070
and pranayama practice the breath

549
00:32:17,070 --> 00:32:19,380
practice will totally change your life

550
00:32:19,380 --> 00:32:23,160
it's hard work if you have to train your

551
00:32:23,160 --> 00:32:25,130
mind and body to connect with the breath

552
00:32:25,130 --> 00:32:27,810
that's why we're here so keep breathing

553
00:32:27,810 --> 00:32:39,690
just a couple more moments here and take

554
00:32:39,690 --> 00:32:41,490
one more breath take the deepest breath

555
00:32:41,490 --> 00:32:46,110
you've taken all day my friend and then

556
00:32:46,110 --> 00:32:48,510
use the exhale to release the arms open

557
00:32:48,510 --> 00:32:50,970
them wide and reach it all the way up as

558
00:32:50,970 --> 00:32:53,540
if you're doing like a snow angel or

559
00:32:53,540 --> 00:32:57,840
sand angel go ahead and take them all

560
00:32:57,840 --> 00:32:59,400
the way out and we're going to slide the

561
00:32:59,400 --> 00:33:01,620
legs out so that our body is doing a

562
00:33:01,620 --> 00:33:03,900
little reclined star pose or like a big

563
00:33:03,900 --> 00:33:08,550
X then take the biggest breath in and

564
00:33:08,550 --> 00:33:10,860
exhale float the fingertips down at your

565
00:33:10,860 --> 00:33:13,129
sides

566
00:33:13,550 --> 00:33:16,909
Chev awesome

567
00:33:20,490 --> 00:33:24,450
close your eyes here relax your jaw give

568
00:33:24,450 --> 00:33:27,119
thanks for this moment notice how you

569
00:33:27,119 --> 00:33:29,220
feel just take a couple moments at least

570
00:33:29,220 --> 00:33:30,720
if you have more time maybe you stay

571
00:33:30,720 --> 00:33:33,299
here longer to allow the nutrients of

572
00:33:33,299 --> 00:33:37,220
your practice to settle in to seep in

573
00:33:37,220 --> 00:33:39,809
maybe you connect your mantra one last

574
00:33:39,809 --> 00:33:43,710
time I bid you farewell

575
00:33:43,710 --> 00:33:45,840
see you tomorrow we're almost halfway

576
00:33:45,840 --> 00:33:47,759
there you're doing awesome it's such a

577
00:33:47,759 --> 00:33:49,679
privilege and an honor to be able to do

578
00:33:49,679 --> 00:33:52,080
this with you thank you for sharing your

579
00:33:52,080 --> 00:33:54,230
practice