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hello my friends and welcome to 30 days

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of yoga camp you're doing awesome it's

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day 14 and the mantra today is go with

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the flow let's get started

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all right let's begin in a nice

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comfortable seat today you choose to be

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on your knees you could be a nice

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cross-legged here you can even start out

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in a chair to just tune in with your

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breath

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do a couple of you know loops with the

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shoulders or organic movement and the

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torso get settled in maybe it's a yawn

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maybe stretch the fingers the hands

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wiggle the toes and then when you feel

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like you've kind of checked in with the

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body

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got your wiggles in some nice organic

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movement just check in go ahead and come

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to a place of stillness relax your

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shoulders and find that lift up through

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the crown up through the heart

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close your eyes notice where you're at

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today jumping right in today I go with

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the flow how many times have you heard

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go with the flow and have you ever gone

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with the flow before and who ever felt

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that feeling of how good it feels to

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just release your grip and especially if

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you're a control freak me know to just

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release your grip and go with the flow

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have you ever felt that feeling it feels

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awesome so I believe though it's

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definitely a practice that we have to

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cultivate so today that's the mantra on

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the mat so repeat to yourself or again

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if you're feeling wild say it out loud I

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go with the flow if you say that and it

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doesn't resonate maybe you change the

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words up a little bit I choose to go

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with the flow

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so don't cheat yourself at this moment

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if you haven't said it to yourself yet

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say it now say it loud and then we'll

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confirm it consider it already done I go

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with the flow big breath in big breath

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out

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open your eyes we'll slowly make our way

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to all four so if you're in another

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shape make your way to all fours if

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you're in cross-legged shift your heart

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forward and we will set up our tabletop

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position with such love press away from

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your yoga mat connect to this line from

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the crown to the tail press into the

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tops of the feet you might even give

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them a little slap today just make sure

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connected and then let's rock press into

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all ten fingerprints drop the belly

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inhale open the heart exhale curling the

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tailbone under rounding through keep it

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going inhale and exhale asian of the

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combination of exhaling and exhalation

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so now close your eyes and begin to

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deepen the breath

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and it doesn't matter if you're inhaling

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as you drop the belly and exhaling as

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you round just breathing deep as you

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awaken through the spine

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and when you feel bored here or maybe

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some of you already doing this which I

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love begin to veer off the railroad

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tracks finding any places that need a

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little extra love here the feet the hips

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the pelvis the shoulders the neck there

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is so you get a little freaky here go

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with the flow don't decide where it ends

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maybe you've come all the way forward

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abdominal walls a little sore maybe

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you're tired took a lot to even start

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this video maybe you take it back to

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Child's Pose

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so for reals go with the flow don't

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decide where it ends a little freestyle

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here to explore if this is awkward for

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you you're not alone it's very human

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with practice you get you get a little

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more used to ease to it I love in my

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classes now some of the regular people

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that come out friends you know when they

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first begin work like this they're like

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okay and now I love to see them on there

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man just like oh so great so after

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you're done experimenting there a little

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bit we'll make our way to down dog with

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the same sort of curiosity so you don't

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have to go right there just because I

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said down dog take your time getting

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there you might tend to the wrists you

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might tend to the backs of the legs you

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might fix your hair pull up your pants

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sneak in a quick sip of water but

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eventually we'll make our way to down

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dog but I want you to find your own way

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there so choreograph your way there be

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super meticulous about the hands again

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index finger and thumb strong into the

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earth fingerprints strong we melt the

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heart back and we begin to play here

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exploring so can you go with the flow

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here maybe finding a little new movement

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here after you find your alignment

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welcoming into deeper breath to support

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you in your exploration and then check

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it out today we're going to walk the

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hens rep excuse me the feet right behind

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the hands so step one foot up on hand

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and then step the other right up by knee

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so feet are hip-width apart here round

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the head round the head round the spine

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drop the head and just checking out the

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sensations here knees are bent breathe

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breathe breathe then from here inhale

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halfway lift press into your feet slide

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the palms up to the tops of the thighs

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and exhale bow great press into your

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feet tuck your chin into your chest let

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the arms hang like ragdoll arms and

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slowly roll it up

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and we rise up strong lifting up through

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the heart lifting the crown lifting the

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chin slightly then you might just ask

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yourself if it would feel good to open

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the palms here and find that lift from

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the armpit chest hmmm flowing with the

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arms inhale reach towards the sky

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palms come together Jai namaste the

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celebratory and I will stay here as we

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inhale reach exhale float down and

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that's it a couple more times just like

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that inhale reach stretch exhale keeps

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the heart and the armpit chest lifted as

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you float the fingertips down check in

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with the pelvis this time inhale reach

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exhale float it down and now maybe

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checking you with the neck this time

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palms gets together up and overhead and

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exhale down you go so you take the hands

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to the waistline here superhero pose do

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it

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excuse me and waking up the glutes here

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this is going to be nice soft knees here

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inhale lift up through the plumb line

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exhale lift the right leg take it to the

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side soft bend in your standing leg you

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nail the center exhale inhale Center

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exhale inhale Center and exhale so you

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can inhale ground back to Center if you

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want more in the glute then I would say

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just hold on this left foot so I

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apologize for saying Center but either

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one works so we're inhaling right foot

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comes down

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either way exhale right foot lifts

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inhale exhale lift inhale keep your

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heart armpit chest all of this heart

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center area lifted exhale as you lift

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both toes are pointing forward standing

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leg is not locked keep it going for

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a couple more strong breath and one more

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awesome back feature with the part

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inhale loop the shoulders shake it off

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in the legs inhale in exhale lift the

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left leg out to the side inhale Center

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exhale lift keep lifting through the

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heart the chest crown of the head is

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like a fire ball up towards the sky

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four more again I would say keeps keep

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your weight grounded on that standing

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leg and just move the leg but again if

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you're working on balance and stability

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I think it is good to come back to

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Center ground exhale lift so this

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doesn't have to be a big lift you're

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going to find a lot of compression or or

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ya fussiness if you're just trying to

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kick that leg out stay connected to the

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sensations whoo let's do a couple more I

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should say a few more and back to Center

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great walk the feet in and together now

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find a soft bend in the knees and then

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inhale sweep the arms up and overhead

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palms are going to come together again

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so throughout today's practice we come

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to giant on a stay here

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notice if you're kind of clinching here

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can you tug the shoulders down and away

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and maintain that lift in the heart

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inhale reach exhale down we go through

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the midline here soft knees inhale

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halfway lift your version exhale bow

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bend your knees inhale reach for the sky

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palms come together Jai namaste yay and

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exhale down to the midline

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inhale halfway lift

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play with where the palms go stay awake

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exhale bow again reach for the sky

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inhale press in all four corners of the

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feet engage through the legs palms come

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together lengthen the tailbone down die

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exhale down through the midline so we do

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this two more times inhale halfway lift

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and exhale soften and bow

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inhale press into your foundation reach

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it up palms up and overhead

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Jai exhale down you go move with your

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breath go with the flow inhale halfway

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lift

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follow your breath down one more time

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like this inhale reach palms come

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together Jai exhale down you go inhale

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halfway lift and exhale forward fold

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awesome bring the fingertips or the

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palms to the mat we're going to step it

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back to top of a push-up plank don't

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panic if you are strong you go with the

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flow so if you come here and it's too

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much you lower the knees and you come

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here maybe you cross the ankles

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maybe you tap into that inner smile as

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you tug the shoulders away inhale look

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forward

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everyone exhale back to that 45 degrees

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today bend the elbows slowly lower down

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just building a little strength around

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the shoulder inhale loop the shoulders

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lift your heart Cobra or upward facing

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dog and exhale release downward facing

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dog

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take your time getting there stay

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connected to your breath

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then when you're ready drop the left

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heel lift the right leg up high

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inhale exhale bend the right knee up and

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in towards your heart

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and step it up into your lunge nice low

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lunge here stretch it out you can lower

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that back knee if you like then inhale

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loop the shoulders let your heart

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radiate forward open the chest and then

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plant the palms step the right toes back

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and move through your flow so you can

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lower the knees you can shift your gaze

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forward hug the elbows into the side

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body this time move through your

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chaturanga

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maybe you're sore like you so you take

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it easy we'll meet in down dog

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keep breathing this time right heel down

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when you're ready inhale lift the left

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leg up high exhale connect to your

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strength knee to nose and step it up

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into your lunge and begin to stretch out

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the lower body here you might lower that

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back knee you might just stay in a nice

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low lunge loop the shoulders wherever

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you are let the spine let the energy

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from the lower body trickle up through

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the spine and then everyone open the

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chest let your heart radiate forward

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then again we'll plant the palms step

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the left toes back move through your

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00:14:46,449 --> 00:14:53,949
flow moving with your breath and sending

274
00:14:53,949 --> 00:14:56,609
it back to down dog

275
00:14:56,670 --> 00:14:59,500
great once again we'll step the right

276
00:14:59,500 --> 00:15:01,480
foot up behind the right hand left up

277
00:15:01,480 --> 00:15:04,569
behind left foot up behind the left hand

278
00:15:04,569 --> 00:15:08,920
and forward fold inhale halfway lift

279
00:15:08,920 --> 00:15:15,399
exhale fold press into your feet bend

280
00:15:15,399 --> 00:15:17,050
the knees inhale reach it all the way up

281
00:15:17,050 --> 00:15:19,889
palms come together up and overhead

282
00:15:19,889 --> 00:15:24,279
Dianne I'm gonna say inhale in maybe

283
00:15:24,279 --> 00:15:27,550
slight backbend here this time and then

284
00:15:27,550 --> 00:15:30,410
exhale bend the knees soften and release

285
00:15:30,410 --> 00:15:35,860
ouch inhale halfway lift your version

286
00:15:35,860 --> 00:15:40,160
exhale releasing spine down hmm

287
00:15:40,160 --> 00:15:42,470
great plant the palms or fingertips to

288
00:15:42,470 --> 00:15:44,540
the mat step or hop it back to plank

289
00:15:44,540 --> 00:15:47,480
you got it inhale shift your weight

290
00:15:47,480 --> 00:15:49,910
forward pick a flow that works for you

291
00:15:49,910 --> 00:15:53,540
today so mix and match here we inhale

292
00:15:53,540 --> 00:15:58,010
open the heart exhale release make your

293
00:15:58,010 --> 00:16:01,520
way to down dog reconnect with your

294
00:16:01,520 --> 00:16:05,930
breath drop the left heel lift the right

295
00:16:05,930 --> 00:16:09,620
leg up high right toes down exhale nose

296
00:16:09,620 --> 00:16:11,200
to knee

297
00:16:11,200 --> 00:16:14,570
inhale step it up all right

298
00:16:14,570 --> 00:16:16,490
this time we're going to charge the legs

299
00:16:16,490 --> 00:16:18,590
so really hug the inner thighs to the

300
00:16:18,590 --> 00:16:20,720
midline as you bring the hands to the

301
00:16:20,720 --> 00:16:24,500
waistline here nice high lunge so we can

302
00:16:24,500 --> 00:16:26,930
always be on this back knee here no

303
00:16:26,930 --> 00:16:30,110
problemo but maybe you give it a try

304
00:16:30,110 --> 00:16:32,840
here lengthening the tailbone down just

305
00:16:32,840 --> 00:16:35,570
finding that place where the pubic bone

306
00:16:35,570 --> 00:16:36,920
and the tailbone meet we find it's just

307
00:16:36,920 --> 00:16:40,550
little connection of energy rather and

308
00:16:40,550 --> 00:16:41,810
we lift up through the center channel

309
00:16:41,810 --> 00:16:44,060
that plumb line that we've been talking

310
00:16:44,060 --> 00:16:48,820
about and then we find our high lunge

311
00:16:48,820 --> 00:16:54,100
inhaling exhale relax the shoulders down

312
00:16:54,100 --> 00:16:58,910
inhale in and exhale release gorgeous

313
00:16:58,910 --> 00:17:01,400
plant the palms step the right toes back

314
00:17:01,400 --> 00:17:04,160
step it straight through or excuse me

315
00:17:04,160 --> 00:17:06,199
send it straight back to downward dog or

316
00:17:06,199 --> 00:17:13,490
move through your flow down dog do the

317
00:17:13,490 --> 00:17:15,109
same thing on the other side right heel

318
00:17:15,109 --> 00:17:17,209
down left leg lifts up stick with it

319
00:17:17,209 --> 00:17:22,310
inhale exhale nose to knee and step it

320
00:17:22,310 --> 00:17:24,199
up into your lunge and take your time

321
00:17:24,199 --> 00:17:25,520
getting there again we can be on the

322
00:17:25,520 --> 00:17:30,350
back knee here tugging the top of the

323
00:17:30,350 --> 00:17:34,000
left side back playing with the tail

324
00:17:34,000 --> 00:17:37,000
pelvis

325
00:17:38,210 --> 00:17:39,799
and then reaching the arms up high

326
00:17:39,799 --> 00:17:46,480
whenever you're ready strong breath

327
00:17:46,480 --> 00:17:49,730
inhale reach exhale shoulders down hug

328
00:17:49,730 --> 00:17:53,240
the inner thighs together make sure you

329
00:17:53,240 --> 00:17:54,620
can see your front big toe just take a

330
00:17:54,620 --> 00:17:57,289
quick glance down now then and again

331
00:17:57,289 --> 00:17:58,990
inhale again excuse me

332
00:17:58,990 --> 00:18:01,940
too much going on and my brain and body

333
00:18:01,940 --> 00:18:04,640
and then exhale release awesome

334
00:18:04,640 --> 00:18:07,130
this time plant the palms step the left

335
00:18:07,130 --> 00:18:09,700
toes back optional vinyasa here or

336
00:18:09,700 --> 00:18:11,929
straight to Child's Pose

337
00:18:11,929 --> 00:18:14,120
that's where we'll meet take a second to

338
00:18:14,120 --> 00:18:16,389
rest

339
00:18:17,030 --> 00:18:20,049
nice work

340
00:18:30,250 --> 00:18:34,909
after a couple resting breaths a resting

341
00:18:34,909 --> 00:18:37,010
breaths just going to reach the

342
00:18:37,010 --> 00:18:39,740
fingertips all the way back up and then

343
00:18:39,740 --> 00:18:41,030
we'll shift our weight back to all fours

344
00:18:41,030 --> 00:18:43,700
curl the toes under and send the hips up

345
00:18:43,700 --> 00:18:46,610
high press the thighs back melt the

346
00:18:46,610 --> 00:18:49,130
heart back and here we go drop the left

347
00:18:49,130 --> 00:18:52,240
heel lift the right leg up high

348
00:18:52,240 --> 00:18:57,350
squeeze nose to knee exhale and step it

349
00:18:57,350 --> 00:19:00,140
up into your runners lunge going with

350
00:19:00,140 --> 00:19:04,030
the flow here inhale look forward exhale

351
00:19:04,030 --> 00:19:06,559
straighten the front leg pull the right

352
00:19:06,559 --> 00:19:10,400
hip crease back nose to the navel so

353
00:19:10,400 --> 00:19:12,350
take a look at the video at first and

354
00:19:12,350 --> 00:19:13,580
then get in the groove of your breath

355
00:19:13,580 --> 00:19:16,130
inhale bending the front knee low lunge

356
00:19:16,130 --> 00:19:20,150
inhale look forward exhale pull the

357
00:19:20,150 --> 00:19:22,070
right hip crease back back heel stays

358
00:19:22,070 --> 00:19:27,950
lifted inhale try to connect to your

359
00:19:27,950 --> 00:19:29,630
Center that's why we did that high lunge

360
00:19:29,630 --> 00:19:32,390
so you kind of have that connection from

361
00:19:32,390 --> 00:19:34,010
the crown to the tail so hopefully

362
00:19:34,010 --> 00:19:35,299
you're not crashing all your weight on

363
00:19:35,299 --> 00:19:38,240
your fingertips just play here if you

364
00:19:38,240 --> 00:19:39,350
want to do this with the back knee down

365
00:19:39,350 --> 00:19:42,610
it looks like this inhale forward exhale

366
00:19:42,610 --> 00:19:46,070
back runner stretch inhale forward

367
00:19:46,070 --> 00:19:51,710
exhale back runner stretch otherwise

368
00:19:51,710 --> 00:19:54,280
we're lifted

369
00:19:57,990 --> 00:20:04,690
wherever you are do one more cycle press

370
00:20:04,690 --> 00:20:11,230
into your left pinky tail when you come

371
00:20:11,230 --> 00:20:13,120
back to your lunge we'll finish with a

372
00:20:13,120 --> 00:20:15,220
little twist left palm to the earth

373
00:20:15,220 --> 00:20:17,560
right fingertips reach up inhale reach

374
00:20:17,560 --> 00:20:20,650
exhale fold back knee can be lowered

375
00:20:20,650 --> 00:20:24,570
inhale reach moving with the breath

376
00:20:24,570 --> 00:20:27,730
exhale down go with the flow inhale

377
00:20:27,730 --> 00:20:31,600
reach last one and exhale release great

378
00:20:31,600 --> 00:20:33,640
plant the palms bring the knees together

379
00:20:33,640 --> 00:20:35,650
or the toes together and move through

380
00:20:35,650 --> 00:20:37,750
your flow feel free to skip it by just

381
00:20:37,750 --> 00:20:40,680
going straight to down dog

382
00:20:50,220 --> 00:20:52,660
awesome when you arrive take a nice

383
00:20:52,660 --> 00:20:55,480
cleansing breath in through the nose let

384
00:20:55,480 --> 00:20:58,990
it out through the mouth I choose to go

385
00:20:58,990 --> 00:21:01,390
with the flow right heel down lift the

386
00:21:01,390 --> 00:21:03,970
left leg up high big breath in and

387
00:21:03,970 --> 00:21:09,610
exhale nose to knee strong step it up

388
00:21:09,610 --> 00:21:13,570
find your low lunge here check your

389
00:21:13,570 --> 00:21:15,250
alignment loop the shoulders remember

390
00:21:15,250 --> 00:21:20,500
that open chest then inhale look forward

391
00:21:20,500 --> 00:21:23,590
heart radiates forward exhale straighten

392
00:21:23,590 --> 00:21:25,240
the front leg pull the left hip crease

393
00:21:25,240 --> 00:21:32,549
back inhale slowly shifting forward and

394
00:21:32,549 --> 00:21:36,280
exhale full body experience pulling the

395
00:21:36,280 --> 00:21:41,919
left hip crease back inhale forward

396
00:21:41,919 --> 00:21:48,760
exhale back this is too much with that

397
00:21:48,760 --> 00:21:50,850
we lower the back knee we inhale forward

398
00:21:50,850 --> 00:21:56,590
and we exhale run or stretch keep it

399
00:21:56,590 --> 00:21:59,789
going inhale forward exhale

400
00:22:06,580 --> 00:22:09,470
let's do one more cycle inhale forward

401
00:22:09,470 --> 00:22:12,230
right heel Spike's back this last one

402
00:22:12,230 --> 00:22:14,809
exhale really lift the hips up I press

403
00:22:14,809 --> 00:22:19,100
away from your foundation good and then

404
00:22:19,100 --> 00:22:21,410
slowly come back last chance oh we have

405
00:22:21,410 --> 00:22:23,240
to do our - excuse me right palm to the

406
00:22:23,240 --> 00:22:24,650
earth we flow with the breath here

407
00:22:24,650 --> 00:22:27,110
inhale left fingertips reach up got

408
00:22:27,110 --> 00:22:28,580
excited about that vinyasa

409
00:22:28,580 --> 00:22:33,100
exhale release last one inhale open

410
00:22:33,100 --> 00:22:37,160
exhale release and one more time back

411
00:22:37,160 --> 00:22:40,730
knee can be lowered inhale and exhale

412
00:22:40,730 --> 00:22:43,730
awesome now last chance for vinyasa it's

413
00:22:43,730 --> 00:22:46,460
good plant the palms step the left toes

414
00:22:46,460 --> 00:22:48,559
back this is the left last one whoo

415
00:22:48,559 --> 00:22:50,299
there's a little baby buggy here not

416
00:22:50,299 --> 00:22:52,090
going to kill it

417
00:22:52,090 --> 00:23:01,130
moving through your flow everyone come

418
00:23:01,130 --> 00:23:03,350
to down dog last one you got it you can

419
00:23:03,350 --> 00:23:05,360
totally come to one more down dog do it

420
00:23:05,360 --> 00:23:06,160
inhale in

421
00:23:06,160 --> 00:23:09,309
nice work exhale Child's Pose

422
00:23:09,309 --> 00:23:14,080
great job take the rest

423
00:23:19,950 --> 00:23:23,620
from here heading into a bunny pose so

424
00:23:23,620 --> 00:23:26,170
if you want you can roll up here to take

425
00:23:26,170 --> 00:23:28,990
a look it's going to be a little tricky

426
00:23:28,990 --> 00:23:30,820
at first and you definitely want to be

427
00:23:30,820 --> 00:23:34,000
super mindful and don't push beyond your

428
00:23:34,000 --> 00:23:37,150
boundary and but experiment with meeting

429
00:23:37,150 --> 00:23:39,970
your boundary just gently softly what

430
00:23:39,970 --> 00:23:41,980
does that mean okay grab the feet here

431
00:23:41,980 --> 00:23:44,740
the outer edges in particular I can wrap

432
00:23:44,740 --> 00:23:46,030
my hands around my feet here so I will

433
00:23:46,030 --> 00:23:50,050
for now and then just a little integrity

434
00:23:50,050 --> 00:23:51,970
in the shoulders here as I press into

435
00:23:51,970 --> 00:23:54,490
the tops of the feet and slowly lift the

436
00:23:54,490 --> 00:23:56,860
hips up crown to the head on the earth I

437
00:23:56,860 --> 00:23:59,530
breathe breathe breathe as I lift lift

438
00:23:59,530 --> 00:24:02,560
lift crown pressing into the earth navel

439
00:24:02,560 --> 00:24:05,620
up towards the spine stretching out the

440
00:24:05,620 --> 00:24:08,080
back body so you can also grab the heels

441
00:24:08,080 --> 00:24:09,550
here it's going to be just a little

442
00:24:09,550 --> 00:24:12,240
different for everyone

443
00:24:12,480 --> 00:24:15,040
lifting pressing into the tops of the

444
00:24:15,040 --> 00:24:17,410
feet press press press one more breath

445
00:24:17,410 --> 00:24:18,840
here

446
00:24:18,840 --> 00:24:21,010
or maybe you're just now getting into it

447
00:24:21,010 --> 00:24:25,660
just take a couple breaths and then to

448
00:24:25,660 --> 00:24:27,340
release don't just let it all go bend

449
00:24:27,340 --> 00:24:31,060
the elbows stay aware and nice and long

450
00:24:31,060 --> 00:24:34,090
in the neck as you release down oh yeah

451
00:24:34,090 --> 00:24:38,730
Child's Pose great job

452
00:24:41,320 --> 00:24:43,429
now headed in the opposite direction

453
00:24:43,429 --> 00:24:46,400
super mindful bring the fingertips to

454
00:24:46,400 --> 00:24:49,039
your mat press all ten fingerprints into

455
00:24:49,039 --> 00:24:55,280
the earth lift your heart up great so

456
00:24:55,280 --> 00:24:57,020
we're going to stay on the knees here

457
00:24:57,020 --> 00:24:58,640
again if you are dealing with knee

458
00:24:58,640 --> 00:25:00,380
issues which a lot of people are very

459
00:25:00,380 --> 00:25:01,039
delicate

460
00:25:01,039 --> 00:25:02,809
you can wrap up a towel behind the knees

461
00:25:02,809 --> 00:25:05,030
for this sort of thing you can also just

462
00:25:05,030 --> 00:25:07,520
shift on to a crisscross position to do

463
00:25:07,520 --> 00:25:10,490
this to do this heart opener so will

464
00:25:10,490 --> 00:25:12,140
some of the fingertips behind press into

465
00:25:12,140 --> 00:25:13,100
the tops of the feet

466
00:25:13,100 --> 00:25:14,870
maybe the palms come to the earth maybe

467
00:25:14,870 --> 00:25:18,169
it's just fingertips here anchoring down

468
00:25:18,169 --> 00:25:20,570
through the foundation maybe you're just

469
00:25:20,570 --> 00:25:24,860
here maybe you come here everyone inhale

470
00:25:24,860 --> 00:25:27,770
long puppy belly here long in the front

471
00:25:27,770 --> 00:25:31,760
body and then exhale press into the tops

472
00:25:31,760 --> 00:25:33,799
of the feet press into all ten fingers

473
00:25:33,799 --> 00:25:36,799
lift back up and we'll send the palms

474
00:25:36,799 --> 00:25:40,100
forward swing the legs on over to one

475
00:25:40,100 --> 00:25:45,309
side and come into paschimottanasana

476
00:25:45,309 --> 00:25:46,809
what

477
00:25:46,809 --> 00:25:50,929
forward fold seated forward fold so

478
00:25:50,929 --> 00:25:52,909
Yogi's choice heels together or hip it

479
00:25:52,909 --> 00:25:53,919
apart

480
00:25:53,919 --> 00:25:57,890
inhale it and reach the fingertips up

481
00:25:57,890 --> 00:26:01,070
and exhale bending at the knees try to

482
00:26:01,070 --> 00:26:03,140
reach the feet here or palms to the

483
00:26:03,140 --> 00:26:04,909
shins palms to the ankles but the knees

484
00:26:04,909 --> 00:26:06,650
can bend as generously as you need to

485
00:26:06,650 --> 00:26:09,260
here so we're not necessarily right away

486
00:26:09,260 --> 00:26:11,360
- slamming belly to thighs coming into

487
00:26:11,360 --> 00:26:12,470
that shape we're going to we're going to

488
00:26:12,470 --> 00:26:16,010
grow it so maybe we're here maybe were

489
00:26:16,010 --> 00:26:18,919
here and then slowly nice and slow with

490
00:26:18,919 --> 00:26:21,559
a strong connection with the sitting

491
00:26:21,559 --> 00:26:25,690
bones best you can slide your heels out

492
00:26:25,690 --> 00:26:27,440
whoa Nelly

493
00:26:27,440 --> 00:26:31,010
inhale extend through the crown and

494
00:26:31,010 --> 00:26:33,650
exhale fold you just find what it is for

495
00:26:33,650 --> 00:26:36,820
you today take your time

496
00:26:37,350 --> 00:26:40,440
a little bit of release here close the

497
00:26:40,440 --> 00:26:42,920
eyes and say the mantra to yourself I

498
00:26:42,920 --> 00:26:48,120
choose to go with the flow so when

499
00:26:48,120 --> 00:26:53,880
you're bumped with the challenge when

500
00:26:53,880 --> 00:26:56,030
everything seems to be hitting the fan

501
00:26:56,030 --> 00:26:58,650
notice how I'm not saying cuss words

502
00:26:58,650 --> 00:27:06,390
anymore see good things go wrong can you

503
00:27:06,390 --> 00:27:11,160
have a moment where you become present

504
00:27:11,160 --> 00:27:13,950
and choose to go with the flow I can

505
00:27:13,950 --> 00:27:25,100
change I can adapt trust the big picture

506
00:27:25,760 --> 00:27:28,950
eventually we'll release the hands

507
00:27:28,950 --> 00:27:32,220
soften through the feet and slowly roll

508
00:27:32,220 --> 00:27:36,450
up take a second here to just notice how

509
00:27:36,450 --> 00:27:47,340
you feel totally neutral awesome then

510
00:27:47,340 --> 00:27:48,840
from here we're going to head all the

511
00:27:48,840 --> 00:27:51,360
way to flat back for shavasana or if

512
00:27:51,360 --> 00:27:53,460
time is short for you today and we'll

513
00:27:53,460 --> 00:27:55,140
bring the heels in for a little

514
00:27:55,140 --> 00:27:57,120
cross-legged just back where we started

515
00:27:57,120 --> 00:28:02,340
here so Yogi's choice and you're either

516
00:28:02,340 --> 00:28:04,530
coming to life flat back you need that

517
00:28:04,530 --> 00:28:07,530
maybe take a little supine twist or

518
00:28:07,530 --> 00:28:09,300
maybe you come into a meditation pose

519
00:28:09,300 --> 00:28:14,370
here one last time together repeat the

520
00:28:14,370 --> 00:28:22,699
mantra affirm I go with the flow

521
00:28:23,679 --> 00:28:26,690
I'd much rather be a person that chooses

522
00:28:26,690 --> 00:28:28,900
to go with the flow than to be

523
00:28:28,900 --> 00:28:37,010
constantly resisting chances are you

524
00:28:37,010 --> 00:28:39,049
think of someone in your life who's like

525
00:28:39,049 --> 00:28:43,490
always seems to be resisting and my

526
00:28:43,490 --> 00:28:44,660
advice to you is to just acknowledge

527
00:28:44,660 --> 00:28:47,120
those thoughts and then remember that we

528
00:28:47,120 --> 00:28:52,400
all we all do that so it's easy to just

529
00:28:52,400 --> 00:28:53,660
kind of blame it on someone else but

530
00:28:53,660 --> 00:28:55,490
Yoga is awesome because it's all about

531
00:28:55,490 --> 00:28:58,940
tending to yourself and that's why I

532
00:28:58,940 --> 00:29:01,700
love yoga can bring the palms together

533
00:29:01,700 --> 00:29:05,510
wherever you are little bow to the

534
00:29:05,510 --> 00:29:08,510
teacher within the wisdom within and we

535
00:29:08,510 --> 00:29:12,039
choose to go with the flow

536
00:29:12,039 --> 00:29:15,740
awesome work today see you mañana if

537
00:29:15,740 --> 00:29:17,510
you're in shavasana take a rest if

538
00:29:17,510 --> 00:29:18,890
you're in the seated meditation stay

539
00:29:18,890 --> 00:29:20,659
here for a moment see if you can just

540
00:29:20,659 --> 00:29:23,299
trust being still for a moment feeding

541
00:29:23,299 --> 00:29:28,480
them on track rock and roll namaste