hello my friends and welcome to 30 days
of yoga camp you're doing awesome it's
day 14 and the mantra today is go with
the flow let's get started
all right let's begin in a nice
comfortable seat today you choose to be
on your knees you could be a nice
cross-legged here you can even start out
in a chair to just tune in with your
breath
do a couple of you know loops with the
shoulders or organic movement and the
torso get settled in maybe it's a yawn
maybe stretch the fingers the hands
wiggle the toes and then when you feel
like you've kind of checked in with the
body
got your wiggles in some nice organic
movement just check in go ahead and come
to a place of stillness relax your
shoulders and find that lift up through
the crown up through the heart
close your eyes notice where you're at
today jumping right in today I go with
the flow how many times have you heard
go with the flow and have you ever gone
with the flow before and who ever felt
that feeling of how good it feels to
just release your grip and especially if
you're a control freak me know to just
release your grip and go with the flow
have you ever felt that feeling it feels
awesome so I believe though it's
definitely a practice that we have to
cultivate so today that's the mantra on
the mat so repeat to yourself or again
if you're feeling wild say it out loud I
go with the flow if you say that and it
doesn't resonate maybe you change the
words up a little bit I choose to go
with the flow
so don't cheat yourself at this moment
if you haven't said it to yourself yet
say it now say it loud and then we'll
confirm it consider it already done I go
with the flow big breath in big breath
out
open your eyes we'll slowly make our way
to all four so if you're in another
shape make your way to all fours if
you're in cross-legged shift your heart
forward and we will set up our tabletop
position with such love press away from
your yoga mat connect to this line from
the crown to the tail press into the
tops of the feet you might even give
them a little slap today just make sure
connected and then let's rock press into
all ten fingerprints drop the belly
inhale open the heart exhale curling the
tailbone under rounding through keep it
going inhale and exhale asian of the
combination of exhaling and exhalation
so now close your eyes and begin to
deepen the breath
and it doesn't matter if you're inhaling
as you drop the belly and exhaling as
you round just breathing deep as you
awaken through the spine
and when you feel bored here or maybe
some of you already doing this which I
love begin to veer off the railroad
tracks finding any places that need a
little extra love here the feet the hips
the pelvis the shoulders the neck there
is so you get a little freaky here go
with the flow don't decide where it ends
maybe you've come all the way forward
abdominal walls a little sore maybe
you're tired took a lot to even start
this video maybe you take it back to
Child's Pose
so for reals go with the flow don't
decide where it ends a little freestyle
here to explore if this is awkward for
you you're not alone it's very human
with practice you get you get a little
more used to ease to it I love in my
classes now some of the regular people
that come out friends you know when they
first begin work like this they're like
okay and now I love to see them on there
man just like oh so great so after
you're done experimenting there a little
bit we'll make our way to down dog with
the same sort of curiosity so you don't
have to go right there just because I
said down dog take your time getting
there you might tend to the wrists you
might tend to the backs of the legs you
might fix your hair pull up your pants
sneak in a quick sip of water but
eventually we'll make our way to down
dog but I want you to find your own way
there so choreograph your way there be
super meticulous about the hands again
index finger and thumb strong into the
earth fingerprints strong we melt the
heart back and we begin to play here
exploring so can you go with the flow
here maybe finding a little new movement
here after you find your alignment
welcoming into deeper breath to support
you in your exploration and then check
it out today we're going to walk the
hens rep excuse me the feet right behind
the hands so step one foot up on hand
and then step the other right up by knee
so feet are hip-width apart here round
the head round the head round the spine
drop the head and just checking out the
sensations here knees are bent breathe
breathe breathe then from here inhale
halfway lift press into your feet slide
the palms up to the tops of the thighs
and exhale bow great press into your
feet tuck your chin into your chest let
the arms hang like ragdoll arms and
slowly roll it up
and we rise up strong lifting up through
the heart lifting the crown lifting the
chin slightly then you might just ask
yourself if it would feel good to open
the palms here and find that lift from
the armpit chest hmmm flowing with the
arms inhale reach towards the sky
palms come together Jai namaste the
celebratory and I will stay here as we
inhale reach exhale float down and
that's it a couple more times just like
that inhale reach stretch exhale keeps
the heart and the armpit chest lifted as
you float the fingertips down check in
with the pelvis this time inhale reach
exhale float it down and now maybe
checking you with the neck this time
palms gets together up and overhead and
exhale down you go so you take the hands
to the waistline here superhero pose do
it
excuse me and waking up the glutes here
this is going to be nice soft knees here
inhale lift up through the plumb line
exhale lift the right leg take it to the
side soft bend in your standing leg you
nail the center exhale inhale Center
exhale inhale Center and exhale so you
can inhale ground back to Center if you
want more in the glute then I would say
just hold on this left foot so I
apologize for saying Center but either
one works so we're inhaling right foot
comes down
either way exhale right foot lifts
inhale exhale lift inhale keep your
heart armpit chest all of this heart
center area lifted exhale as you lift
both toes are pointing forward standing
leg is not locked keep it going for
a couple more strong breath and one more
awesome back feature with the part
inhale loop the shoulders shake it off
in the legs inhale in exhale lift the
left leg out to the side inhale Center
exhale lift keep lifting through the
heart the chest crown of the head is
like a fire ball up towards the sky
four more again I would say keeps keep
your weight grounded on that standing
leg and just move the leg but again if
you're working on balance and stability
I think it is good to come back to
Center ground exhale lift so this
doesn't have to be a big lift you're
going to find a lot of compression or or
ya fussiness if you're just trying to
kick that leg out stay connected to the
sensations whoo let's do a couple more I
should say a few more and back to Center
great walk the feet in and together now
find a soft bend in the knees and then
inhale sweep the arms up and overhead
palms are going to come together again
so throughout today's practice we come
to giant on a stay here
notice if you're kind of clinching here
can you tug the shoulders down and away
and maintain that lift in the heart
inhale reach exhale down we go through
the midline here soft knees inhale
halfway lift your version exhale bow
bend your knees inhale reach for the sky
palms come together Jai namaste yay and
exhale down to the midline
inhale halfway lift
play with where the palms go stay awake
exhale bow again reach for the sky
inhale press in all four corners of the
feet engage through the legs palms come
together lengthen the tailbone down die
exhale down through the midline so we do
this two more times inhale halfway lift
and exhale soften and bow
inhale press into your foundation reach
it up palms up and overhead
Jai exhale down you go move with your
breath go with the flow inhale halfway
lift
follow your breath down one more time
like this inhale reach palms come
together Jai exhale down you go inhale
halfway lift and exhale forward fold
awesome bring the fingertips or the
palms to the mat we're going to step it
back to top of a push-up plank don't
panic if you are strong you go with the
flow so if you come here and it's too
much you lower the knees and you come
here maybe you cross the ankles
maybe you tap into that inner smile as
you tug the shoulders away inhale look
forward
everyone exhale back to that 45 degrees
today bend the elbows slowly lower down
just building a little strength around
the shoulder inhale loop the shoulders
lift your heart Cobra or upward facing
dog and exhale release downward facing
dog
take your time getting there stay
connected to your breath
then when you're ready drop the left
heel lift the right leg up high
inhale exhale bend the right knee up and
in towards your heart
and step it up into your lunge nice low
lunge here stretch it out you can lower
that back knee if you like then inhale
loop the shoulders let your heart
radiate forward open the chest and then
plant the palms step the right toes back
and move through your flow so you can
lower the knees you can shift your gaze
forward hug the elbows into the side
body this time move through your
chaturanga
maybe you're sore like you so you take
it easy we'll meet in down dog
keep breathing this time right heel down
when you're ready inhale lift the left
leg up high exhale connect to your
strength knee to nose and step it up
into your lunge and begin to stretch out
the lower body here you might lower that
back knee you might just stay in a nice
low lunge loop the shoulders wherever
you are let the spine let the energy
from the lower body trickle up through
the spine and then everyone open the
chest let your heart radiate forward
then again we'll plant the palms step
the left toes back move through your
flow moving with your breath and sending
it back to down dog
great once again we'll step the right
foot up behind the right hand left up
behind left foot up behind the left hand
and forward fold inhale halfway lift
exhale fold press into your feet bend
the knees inhale reach it all the way up
palms come together up and overhead
Dianne I'm gonna say inhale in maybe
slight backbend here this time and then
exhale bend the knees soften and release
ouch inhale halfway lift your version
exhale releasing spine down hmm
great plant the palms or fingertips to
the mat step or hop it back to plank
you got it inhale shift your weight
forward pick a flow that works for you
today so mix and match here we inhale
open the heart exhale release make your
way to down dog reconnect with your
breath drop the left heel lift the right
leg up high right toes down exhale nose
to knee
inhale step it up all right
this time we're going to charge the legs
so really hug the inner thighs to the
midline as you bring the hands to the
waistline here nice high lunge so we can
always be on this back knee here no
problemo but maybe you give it a try
here lengthening the tailbone down just
finding that place where the pubic bone
and the tailbone meet we find it's just
little connection of energy rather and
we lift up through the center channel
that plumb line that we've been talking
about and then we find our high lunge
inhaling exhale relax the shoulders down
inhale in and exhale release gorgeous
plant the palms step the right toes back
step it straight through or excuse me
send it straight back to downward dog or
move through your flow down dog do the
same thing on the other side right heel
down left leg lifts up stick with it
inhale exhale nose to knee and step it
up into your lunge and take your time
getting there again we can be on the
back knee here tugging the top of the
left side back playing with the tail
pelvis
and then reaching the arms up high
whenever you're ready strong breath
inhale reach exhale shoulders down hug
the inner thighs together make sure you
can see your front big toe just take a
quick glance down now then and again
inhale again excuse me
too much going on and my brain and body
and then exhale release awesome
this time plant the palms step the left
toes back optional vinyasa here or
straight to Child's Pose
that's where we'll meet take a second to
rest
nice work
after a couple resting breaths a resting
breaths just going to reach the
fingertips all the way back up and then
we'll shift our weight back to all fours
curl the toes under and send the hips up
high press the thighs back melt the
heart back and here we go drop the left
heel lift the right leg up high
squeeze nose to knee exhale and step it
up into your runners lunge going with
the flow here inhale look forward exhale
straighten the front leg pull the right
hip crease back nose to the navel so
take a look at the video at first and
then get in the groove of your breath
inhale bending the front knee low lunge
inhale look forward exhale pull the
right hip crease back back heel stays
lifted inhale try to connect to your
Center that's why we did that high lunge
so you kind of have that connection from
the crown to the tail so hopefully
you're not crashing all your weight on
your fingertips just play here if you
want to do this with the back knee down
it looks like this inhale forward exhale
back runner stretch inhale forward
exhale back runner stretch otherwise
we're lifted
wherever you are do one more cycle press
into your left pinky tail when you come
back to your lunge we'll finish with a
little twist left palm to the earth
right fingertips reach up inhale reach
exhale fold back knee can be lowered
inhale reach moving with the breath
exhale down go with the flow inhale
reach last one and exhale release great
plant the palms bring the knees together
or the toes together and move through
your flow feel free to skip it by just
going straight to down dog
awesome when you arrive take a nice
cleansing breath in through the nose let
it out through the mouth I choose to go
with the flow right heel down lift the
left leg up high big breath in and
exhale nose to knee strong step it up
find your low lunge here check your
alignment loop the shoulders remember
that open chest then inhale look forward
heart radiates forward exhale straighten
the front leg pull the left hip crease
back inhale slowly shifting forward and
exhale full body experience pulling the
left hip crease back inhale forward
exhale back this is too much with that
we lower the back knee we inhale forward
and we exhale run or stretch keep it
going inhale forward exhale
let's do one more cycle inhale forward
right heel Spike's back this last one
exhale really lift the hips up I press
away from your foundation good and then
slowly come back last chance oh we have
to do our - excuse me right palm to the
earth we flow with the breath here
inhale left fingertips reach up got
excited about that vinyasa
exhale release last one inhale open
exhale release and one more time back
knee can be lowered inhale and exhale
awesome now last chance for vinyasa it's
good plant the palms step the left toes
back this is the left last one whoo
there's a little baby buggy here not
going to kill it
moving through your flow everyone come
to down dog last one you got it you can
totally come to one more down dog do it
inhale in
nice work exhale Child's Pose
great job take the rest
from here heading into a bunny pose so
if you want you can roll up here to take
a look it's going to be a little tricky
at first and you definitely want to be
super mindful and don't push beyond your
boundary and but experiment with meeting
your boundary just gently softly what
does that mean okay grab the feet here
the outer edges in particular I can wrap
my hands around my feet here so I will
for now and then just a little integrity
in the shoulders here as I press into
the tops of the feet and slowly lift the
hips up crown to the head on the earth I
breathe breathe breathe as I lift lift
lift crown pressing into the earth navel
up towards the spine stretching out the
back body so you can also grab the heels
here it's going to be just a little
different for everyone
lifting pressing into the tops of the
feet press press press one more breath
here
or maybe you're just now getting into it
just take a couple breaths and then to
release don't just let it all go bend
the elbows stay aware and nice and long
in the neck as you release down oh yeah
Child's Pose great job
now headed in the opposite direction
super mindful bring the fingertips to
your mat press all ten fingerprints into
the earth lift your heart up great so
we're going to stay on the knees here
again if you are dealing with knee
issues which a lot of people are very
delicate
you can wrap up a towel behind the knees
for this sort of thing you can also just
shift on to a crisscross position to do
this to do this heart opener so will
some of the fingertips behind press into
the tops of the feet
maybe the palms come to the earth maybe
it's just fingertips here anchoring down
through the foundation maybe you're just
here maybe you come here everyone inhale
long puppy belly here long in the front
body and then exhale press into the tops
of the feet press into all ten fingers
lift back up and we'll send the palms
forward swing the legs on over to one
side and come into paschimottanasana
what
forward fold seated forward fold so
Yogi's choice heels together or hip it
apart
inhale it and reach the fingertips up
and exhale bending at the knees try to
reach the feet here or palms to the
shins palms to the ankles but the knees
can bend as generously as you need to
here so we're not necessarily right away
- slamming belly to thighs coming into
that shape we're going to we're going to
grow it so maybe we're here maybe were
here and then slowly nice and slow with
a strong connection with the sitting
bones best you can slide your heels out
whoa Nelly
inhale extend through the crown and
exhale fold you just find what it is for
you today take your time
a little bit of release here close the
eyes and say the mantra to yourself I
choose to go with the flow so when
you're bumped with the challenge when
everything seems to be hitting the fan
notice how I'm not saying cuss words
anymore see good things go wrong can you
have a moment where you become present
and choose to go with the flow I can
change I can adapt trust the big picture
eventually we'll release the hands
soften through the feet and slowly roll
up take a second here to just notice how
you feel totally neutral awesome then
from here we're going to head all the
way to flat back for shavasana or if
time is short for you today and we'll
bring the heels in for a little
cross-legged just back where we started
here so Yogi's choice and you're either
coming to life flat back you need that
maybe take a little supine twist or
maybe you come into a meditation pose
here one last time together repeat the
mantra affirm I go with the flow
I'd much rather be a person that chooses
to go with the flow than to be
constantly resisting chances are you
think of someone in your life who's like
always seems to be resisting and my
advice to you is to just acknowledge
those thoughts and then remember that we
all we all do that so it's easy to just
kind of blame it on someone else but
Yoga is awesome because it's all about
tending to yourself and that's why I
love yoga can bring the palms together
wherever you are little bow to the
teacher within the wisdom within and we
choose to go with the flow
awesome work today see you mañana if
you're in shavasana take a rest if
you're in the seated meditation stay
here for a moment see if you can just
trust being still for a moment feeding
them on track rock and roll namaste