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