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hey my sweet friends welcome to 30 days

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of yoga camp it's day 15 y'all we are

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halfway there I'm super proud I hope you

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are feeling the same the mantra today is

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awesome and it is I am open let's get

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started

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all right today we're going to begin

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seated opening up the hips so we'll draw

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the left heel in followed by the right

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so one foot in front of the other

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we'll sit up nice and tall you might

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notice that your right knee is really

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flying up here that your back is having

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a hard time finding support to lift so

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in that case maybe you sit up on a block

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or a blanket here and then also just

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give your time yourself time to open up

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the body and it might shift or change

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right so take a second to get settled in

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and once you have the legs where you

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want them

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heyyo once you have the legs where you

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want them set up nice and tall lengthen

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through the crown and begin to notice

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your sweet breath maybe it's taking you

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quite a bit of effort and energy to get

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to this point today where you could turn

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on the video in practice so just get

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settled in well done the hard part is

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over we have a fun practice today to

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celebrate and mark our halfway point so

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awesome

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close your eyes and the mantra today is

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I am open yeah

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I am open I am open to all possibilities

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it's going to be important to pay

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attention to the breath today in my

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opinion just really get your money's

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worth so that you're kind of making the

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most of this mantra I think I am open

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I'm open to what's next I don't know

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what's next maybe I'm open to what's

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next I'm open to all possibilities I'm

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open to transformation let's take a

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second to consider that a little private

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moment to consider today's affirmation

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and back to the breath here I think it's

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important to really pay attention to the

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exhale today so inhaling and all the

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possibility and all the opportunity but

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really making sure to press that exhale

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out today find grounding through the

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exhale create space so that again you

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can be open and available for whatever

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is next so if that resonates with you in

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any way awesome if not let's see if we

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can just start moving the body and

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opening things up and we'll see what

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happens so starting with hips today I'm

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just going to take my fingertips to the

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mat or to the earth out in front and

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slowly roll them forward so you can stay

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on the fingertips here if it feels good

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to press back through the sitting bones

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the tail or you can begin to maybe come

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onto the forearms and everyone will be a

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little different maybe you bubble gum

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bubble gum in a dish the hands bring

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your forehead to the fists some people

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just had like a smile and a great

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childhood memory and the rest were like

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what

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heck this girl and only child or what

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take a second here to breathe breathe

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breathe

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send your awareness to the right hip

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it's probably speaking to you and then

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just keep a little energy through the

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feet allow the weight of the head to let

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go and we slowly open up today

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mmm usually on that third breath is

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where I feel a nice release and then

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we'll press into the palm so we're just

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going to walk the hands to the left

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stretching through the side body that

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tugging the shoulders away counteracting

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all these things here relax the

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shoulders down

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you got that by now right but so

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incredible how the body forgets that

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muscle memory I really have to keep

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practicing which is why I love yoga camp

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back through Center

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and to the right breathe

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and then back to Center and back call me

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up and we take the right foot and we

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bring it in switcheroo

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walking forward so right heel in left

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leg on the outside this time and just

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find what feels good here you might sway

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a little back and forth you might bring

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the forehead down breathe send breath

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remember when we discussed what the heck

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that could mean to send breath to the

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outer edge of your left hip well rather

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than getting all pissy about what does

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that mean not saying that you are but we

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tend to like just knock yoga teachers

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when all they're trying to do is kind of

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you know assist you in exploring your

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body but sometimes I admit it's pretty

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ridiculous but instead of letting it

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turn you off just laugh at I smile at it

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and then interpret it whenever I end up

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in a class where I don't really resonate

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with a teacher or something instead of

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judging them I try to just honor them

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and then make my own interpretation

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that's why I love fine what feels good

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and then slowly walk back up and take

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the palms over towards the right

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make sure you're breathing here nice

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long smooth deep breaths and back to

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center and to the left and back to

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center and all the way back up

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great hands come to the thighs or the

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knees here and we take our neck circles

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by now you might start to notice less of

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a sound track or maybe not

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pigs are both with the nose one way and

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then the other one or it can the mic

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pick that out this allowed me it's like

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when I'm in Benjy stretches he like

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stretches and then he's like so that's

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that moment okay anyway bringing the

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hands behind out a guide the legs out

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just take a stretch here nice and long

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pointing and flexing the feet and then

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sliding the hands down finding flexion

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in the feet just a little forward fold

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here nice and easy nothing too intense

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just stretching out you might just be

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here

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great then slide the hands behind the

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thighs bring the heels in knees up

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towards the sky loop the shoulders

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lengthen through the crown lift your

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heart imagine being a lift in fact we're

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not sweaty yet or anything so take your

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thumbs to your armpit chest here and

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lift lift lift up go ahead and lift your

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toes - you start to connect through the

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abdominal wall hallo

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and just notice if you're rounding the

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spine here can you lift up through the

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heart lift the chin to chest and this is

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like you're wearing suspenders here like

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76 trombones like that so lift up lift

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up and then maintain that lift as you

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bring the hands back to the the

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hamstrings loop the shoulders lift your

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heart inhale in exhale rock back just a

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hair so that your shins are

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well Yogi's choice you can bring the

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legs together if it feels better keeping

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it with a part by all means you can hold

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on here clasping the wrist we're just

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going to take a couple breaths here

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connecting to the center you might even

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close your eyes and visualize that line

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and the spine from the crown of the head

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to the tip of the tail beginning to

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deepen the breath

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and again we're connecting to that plumb

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line from the crown to the tail here so

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if you're rounding through the hardest

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collapse you might just continue to play

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lifting up from the orbit chest let's

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take one more full breath in and out

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here draw your navel in cross the right

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ankle over the left release the arms

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come through to all fours

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awesome work so take a second here to

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find your alignment and then we'll just

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move right into a little cat-cow

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and veering off the railroad tracks

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whenever you're ready exploring the body

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today

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and staying open to all possibilities

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opening up through the chest opening up

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through the hips shoulders

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yeah and then we'll come back to all

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fours and when you're ready send the

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hips up high to downward-facing dog

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press into your hands firmly so strong

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foundation and then just feel your way

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up into the pose rather than slamming up

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into it nice and soft and easy as you

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explore the body here and then we'll

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come to a place of stillness dropping

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the weight of the heels down it's okay

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if they don't touch the earth maybe one

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day they will and then nice and easy I'm

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going to bend the right knee and keep

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the left heel grounding down notice if

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the right shoulder is dipping under see

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if you can keep the shoulders square and

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right heel to the earth left knee bends

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generously strong working the arms and

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the shoulders here but you got it back

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to Center and now we've been both knees

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generously belly comes to the tops of

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the thighs melt your heart back strong

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in the arms I know you got it big breath

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in big breath out as you send your feet

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forward so you can hop to the top you

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can walk to the top meet in Silla Road

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fold shake the head a little yes a

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little now let the weight of the head go

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the arms the shoulders bend the knees

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generously as you need to here

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and we'll slowly roll it up take your

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time as you slowly rise up and lift the

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heart lift your toes too and open the

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chest lift from the armpit chest open

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the palms I am open big breath in and

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exhale release the toes and we'll reach

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around interlace the fingertips behind

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the tail so nice and soft and easy here

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don't don't you know cram knuckles down

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we begin to open up slowly you can rock

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a little or you can sway a little side

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to side here you mind if all the knees

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check in with the neck and then bring it

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back to Center and inhale lift your chin

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slightly and exhale release the

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fingertips take it into a forward fold

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inhale halfway lift

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to your flat back baby got flat back

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oh wait that's not good and then exhale

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forward fold inhale reach up and exhale

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release open palms inhale loop the

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shoulders lift your toes again big

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breath in as you find that ascension

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through the spine lift lift lift then

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exhale lower the toes and we reach

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behind once again opposite thumb on top

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inhale lift and this time exhale bend

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the knees forward fold from here

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knuckles are going to draw a line all

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the way up and over rinsing out through

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the shoulder blade find a little

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movement here if it feels good and then

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inhale halfway lift knuckles draw back

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and exhale we release so warming up the

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neck the head the shoulders the chest

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opened yes inhale halfway lift again

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exhale bow

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and inhale reach for the sky and exhale

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rain it down shift your weight on over

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to your left foot we're going to slowly

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just reach behind nothing fancy here and

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grab the right ankle and maybe the left

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hand on the waistline for stability so

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we're just stretching through the quad

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lift your heart open up through the

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chest and then see if you can find that

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connect pubic bone to tail just hugging

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them in a little bit here lengthening

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the tailbone down if you want to do

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something else here you can just gently

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opening up the body inhale lift the chin

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00:14:56,490 --> 00:14:59,010
just a hair and then exhale release with

274
00:14:59,010 --> 00:15:02,160
control shift to the right foot reach

275
00:15:02,160 --> 00:15:04,710
grab the left ankle so we're just kind

276
00:15:04,710 --> 00:15:05,880
of checking with our balance today too

277
00:15:05,880 --> 00:15:08,330
right it's different everyday although

278
00:15:08,330 --> 00:15:11,750
and hugging everything into the midline

279
00:15:11,750 --> 00:15:18,090
checking in then maybe you inhale lift

280
00:15:18,090 --> 00:15:21,390
the chin just slightly and exhale

281
00:15:21,390 --> 00:15:27,450
release inhale reach for the sky namaste

282
00:15:27,450 --> 00:15:33,380
exhale down we go inhale halfway lift

283
00:15:33,380 --> 00:15:37,020
exhale soften and bow plant the palms

284
00:15:37,020 --> 00:15:38,730
bend the knees step or hop it back to

285
00:15:38,730 --> 00:15:41,240
plank

286
00:15:41,510 --> 00:15:45,690
stretch out the legs fire up that belly

287
00:15:45,690 --> 00:15:48,270
and then slowly we'll lower all the way

288
00:15:48,270 --> 00:15:54,390
down and inhale Cobra ready on an exhale

289
00:15:54,390 --> 00:15:55,140
release

290
00:15:55,140 --> 00:15:59,370
press back up to your plank find a

291
00:15:59,370 --> 00:16:01,320
little movement and then again all the

292
00:16:01,320 --> 00:16:07,110
way down lowering inhale Cobra open your

293
00:16:07,110 --> 00:16:10,070
heart exhale release and one more time

294
00:16:10,070 --> 00:16:12,150
pressing up to plank connect to your

295
00:16:12,150 --> 00:16:12,660
strength

296
00:16:12,660 --> 00:16:14,550
this time lowering all the way down

297
00:16:14,550 --> 00:16:16,800
belly to Cobra or you bring chaturanga

298
00:16:16,800 --> 00:16:20,540
to upward facing dog to the party

299
00:16:20,540 --> 00:16:24,300
playing here inhale exhale downward

300
00:16:24,300 --> 00:16:26,090
facing dog

301
00:16:26,090 --> 00:16:29,130
take your time feel your way up into the

302
00:16:29,130 --> 00:16:32,790
pose and then keep feeling so if you

303
00:16:32,790 --> 00:16:34,620
tend to be one of those foe

304
00:16:34,620 --> 00:16:36,750
that comes here and stays there forever

305
00:16:36,750 --> 00:16:38,550
just kind of waiting like I did for so

306
00:16:38,550 --> 00:16:41,040
many years first of all no worries

307
00:16:41,040 --> 00:16:43,410
totally normal totally human let's see

308
00:16:43,410 --> 00:16:46,560
if you can just kind of keep going

309
00:16:46,560 --> 00:16:48,270
through your checklist here so you're

310
00:16:48,270 --> 00:16:51,270
not waiting not holding I gripping drop

311
00:16:51,270 --> 00:16:52,650
the left heel lift the right leg up high

312
00:16:52,650 --> 00:16:53,910
big breath in here

313
00:16:53,910 --> 00:16:56,910
exhale squeeze nose to knee connect to

314
00:16:56,910 --> 00:16:58,650
your core and then step the right foot

315
00:16:58,650 --> 00:17:01,560
up pivot on the back foot

316
00:17:01,560 --> 00:17:06,750
and slowly we rise up warrior one strong

317
00:17:06,750 --> 00:17:08,550
connection through the back leg

318
00:17:08,550 --> 00:17:10,230
remember when we lift the toes lift your

319
00:17:10,230 --> 00:17:13,619
toes here inhale in exhale lower the

320
00:17:13,619 --> 00:17:18,000
toes and warrior one a couple breaths

321
00:17:18,000 --> 00:17:19,460
here

322
00:17:19,460 --> 00:17:21,869
knit the lower ribcage a little bit here

323
00:17:21,869 --> 00:17:23,810
so if you find it's playing out like so

324
00:17:23,810 --> 00:17:28,380
then hug it in just a hair at crown of

325
00:17:28,380 --> 00:17:29,910
the head all the way down through the

326
00:17:29,910 --> 00:17:32,670
navel on the tail nice line I can see it

327
00:17:32,670 --> 00:17:36,150
with your imagination big breath in big

328
00:17:36,150 --> 00:17:38,100
breath out as you release the fingertips

329
00:17:38,100 --> 00:17:40,530
down and interlace behind the tail and

330
00:17:40,530 --> 00:17:43,890
he'll open your heart and then exhale

331
00:17:43,890 --> 00:17:45,390
break everything free pivot on the back

332
00:17:45,390 --> 00:17:47,720
foot and come back down to your lunge

333
00:17:47,720 --> 00:17:50,670
Luther vinyasa here you can start to

334
00:17:50,670 --> 00:17:52,410
have a little fun lifting one leg maybe

335
00:17:52,410 --> 00:17:55,260
call this eka pada one-legged moving

336
00:17:55,260 --> 00:17:58,260
through your vinyasa depending on where

337
00:17:58,260 --> 00:18:00,120
you are on your yoga journey just keep

338
00:18:00,120 --> 00:18:06,270
playing we'll meet in down dog down dog

339
00:18:06,270 --> 00:18:07,950
drop the right heel lift the left leg up

340
00:18:07,950 --> 00:18:09,570
high big breath in here

341
00:18:09,570 --> 00:18:12,210
exhale squeeze nose to knee connect to

342
00:18:12,210 --> 00:18:14,730
your strength step it up

343
00:18:14,730 --> 00:18:17,250
pivot on the back foot find strong

344
00:18:17,250 --> 00:18:19,080
foundation been through that front knee

345
00:18:19,080 --> 00:18:20,570
and

346
00:18:20,570 --> 00:18:23,269
or one so I love taking the second to

347
00:18:23,269 --> 00:18:25,220
really just check out what's going on to

348
00:18:25,220 --> 00:18:28,909
my body today no need to rush to here

349
00:18:28,909 --> 00:18:31,190
right so where we're headed today you

350
00:18:31,190 --> 00:18:34,539
can't rush have to go on the journey

351
00:18:34,539 --> 00:18:37,730
you'll see inhale reach the arms up

352
00:18:37,730 --> 00:18:44,200
exhale grounding down inhale reach and

353
00:18:44,200 --> 00:18:47,059
exhale reining it down opposite thumb on

354
00:18:47,059 --> 00:18:49,370
top this time the weird one and draw the

355
00:18:49,370 --> 00:18:51,559
knuckles down the way as you open your

356
00:18:51,559 --> 00:18:59,299
heart I am open maybe you've been a

357
00:18:59,299 --> 00:19:00,889
little close-minded our little clothes

358
00:19:00,889 --> 00:19:03,860
hearted lately this practice should

359
00:19:03,860 --> 00:19:05,529
serve you quite well

360
00:19:05,529 --> 00:19:09,710
inhale in open the chest exhale break

361
00:19:09,710 --> 00:19:12,350
free will pivot on the back foot inhale

362
00:19:12,350 --> 00:19:14,389
reach the arms up high and exhale rain

363
00:19:14,389 --> 00:19:16,370
everything task just keeping it soft and

364
00:19:16,370 --> 00:19:18,440
easy plant the palms step the left toes

365
00:19:18,440 --> 00:19:21,350
back or maybe keep it lifted you move

366
00:19:21,350 --> 00:19:29,350
yourself great downward facing dog

367
00:19:29,350 --> 00:19:32,149
once again we'll drop the left heel left

368
00:19:32,149 --> 00:19:34,330
the right leg high stick with me inhale

369
00:19:34,330 --> 00:19:38,210
exhale squeeze nose to knee step it up

370
00:19:38,210 --> 00:19:40,250
into your lunge pivot on the back foot

371
00:19:40,250 --> 00:19:44,769
same thing inhale rise up warrior one

372
00:19:45,159 --> 00:19:48,529
get all the way here inhale reach up

373
00:19:48,529 --> 00:19:52,879
exhale interlace behind knuckles go down

374
00:19:52,879 --> 00:19:56,960
and away we open the heart you find what

375
00:19:56,960 --> 00:19:58,879
feels good here you can pit on the back

376
00:19:58,879 --> 00:20:01,220
foot if it feels good you can reach the

377
00:20:01,220 --> 00:20:01,899
arms up

378
00:20:01,899 --> 00:20:04,220
instead fine stretch you through the

379
00:20:04,220 --> 00:20:07,159
side body wherever you are take one more

380
00:20:07,159 --> 00:20:11,200
breath in and then exhale lower down

381
00:20:11,200 --> 00:20:13,759
plant the palms move here is Inasa

382
00:20:13,759 --> 00:20:15,610
so we're creating a little heat today

383
00:20:15,610 --> 00:20:19,890
halfway through you got it

384
00:20:19,890 --> 00:20:23,130
make your way to down dog drop the right

385
00:20:23,130 --> 00:20:24,780
heel lift the left leg up high with the

386
00:20:24,780 --> 00:20:27,150
big breath in squeeze nose to knee

387
00:20:27,150 --> 00:20:28,950
connect to your strength welcome that

388
00:20:28,950 --> 00:20:32,940
heat warrior one as you step it up yeah

389
00:20:32,940 --> 00:20:36,920
we find our footing inhale reach exhale

390
00:20:36,920 --> 00:20:40,610
interlace open the chest open the heart

391
00:20:40,610 --> 00:20:44,940
open to new possibility here and you

392
00:20:44,940 --> 00:20:46,860
might come into a little pivot on the

393
00:20:46,860 --> 00:20:50,040
back foot maybe you send the fingertips

394
00:20:50,040 --> 00:20:54,870
up high find what feels good here inhale

395
00:20:54,870 --> 00:20:59,130
in and exhale release back down plant

396
00:20:59,130 --> 00:21:01,380
the palms step the left foot back and

397
00:21:01,380 --> 00:21:08,210
move through your flow Child's Pose

398
00:21:08,210 --> 00:21:14,000
take a rest three top

399
00:21:16,590 --> 00:21:20,400
take some nice refreshing breaths here

400
00:21:20,400 --> 00:21:23,770
and remember perhaps what I invited you

401
00:21:23,770 --> 00:21:26,200
to play with earlier with the exhale

402
00:21:26,200 --> 00:21:29,740
really focusing on that exhale seeing if

403
00:21:29,740 --> 00:21:34,299
you can make it longer extended really

404
00:21:34,299 --> 00:21:38,470
clean out all the air making room for a

405
00:21:38,470 --> 00:21:46,690
nice fresh breath in and then slowly

406
00:21:46,690 --> 00:21:48,730
we'll come back to all fours take your

407
00:21:48,730 --> 00:21:52,540
time getting there find your tabletop

408
00:21:52,540 --> 00:21:58,390
position great press away from your yoga

409
00:21:58,390 --> 00:22:00,070
mat make sure you're not collapsing here

410
00:22:00,070 --> 00:22:02,410
and then slowly we're going to turn the

411
00:22:02,410 --> 00:22:05,440
right toes I shall just turn both toes

412
00:22:05,440 --> 00:22:08,049
just to protect knees if you are

413
00:22:08,049 --> 00:22:10,650
suffering from some sensitive knee

414
00:22:10,650 --> 00:22:14,799
syndrome send both toes to the right and

415
00:22:14,799 --> 00:22:17,410
then I'm going to slowly extend my left

416
00:22:17,410 --> 00:22:19,809
leg out long so right foot is on the air

417
00:22:19,809 --> 00:22:22,990
and press away from the right palm as I

418
00:22:22,990 --> 00:22:26,380
open up left fingertips to the sky now I

419
00:22:26,380 --> 00:22:28,450
like to turn the left toes in here so I

420
00:22:28,450 --> 00:22:30,250
can press into the outer edge of that

421
00:22:30,250 --> 00:22:32,200
back foot strong you can also practice

422
00:22:32,200 --> 00:22:36,760
this on the heel and I'm pressing away

423
00:22:36,760 --> 00:22:39,640
from my yoga mat here reaching left

424
00:22:39,640 --> 00:22:42,299
fingertips up high

425
00:22:43,020 --> 00:22:46,169
inhale extension through the crown

426
00:22:46,169 --> 00:22:49,840
strong foundation and just remember the

427
00:22:49,840 --> 00:22:51,490
neck is an extension of the spine here

428
00:22:51,490 --> 00:22:52,600
so it's not collapse

429
00:22:52,600 --> 00:22:54,549
you might even take your gaze from out

430
00:22:54,549 --> 00:22:57,669
to up and if you're feeling like you

431
00:22:57,669 --> 00:22:59,320
have a hard time opening the heart here

432
00:22:59,320 --> 00:23:01,330
if you're here you might take your left

433
00:23:01,330 --> 00:23:03,850
hand to your right ribcage and imagine

434
00:23:03,850 --> 00:23:06,910
just smearing some honey all over the

435
00:23:06,910 --> 00:23:14,860
belly whoa opening up then inhale in

436
00:23:14,860 --> 00:23:16,540
stay where you're at pressing into the

437
00:23:16,540 --> 00:23:18,190
outer edge of that back foot or on the

438
00:23:18,190 --> 00:23:20,620
heel or connect to your Center navel to

439
00:23:20,620 --> 00:23:23,350
spine engage the belly slowly begin to

440
00:23:23,350 --> 00:23:26,470
lift left leg up just in line with the

441
00:23:26,470 --> 00:23:28,080
hip /

442
00:23:28,080 --> 00:23:29,789
so your foundation top of the right foot

443
00:23:29,789 --> 00:23:31,620
pressing into all five knuckles on the

444
00:23:31,620 --> 00:23:33,450
right hand inhale whoa

445
00:23:33,450 --> 00:23:36,990
exhale release the leg down send your

446
00:23:36,990 --> 00:23:39,600
gaze down let your heart follow and we

447
00:23:39,600 --> 00:23:40,950
melt it back to Center

448
00:23:40,950 --> 00:23:43,710
great come back to all fours and Child's

449
00:23:43,710 --> 00:23:54,630
Pose close your eyes listen to the sound

450
00:23:54,630 --> 00:23:56,960
of your breath

451
00:24:02,940 --> 00:24:06,159
hmm other side reaching the arms up if

452
00:24:06,159 --> 00:24:08,860
they are not already connecting to your

453
00:24:08,860 --> 00:24:11,669
Center as you come back to all fours so

454
00:24:11,669 --> 00:24:14,529
I always love this tabletop position as

455
00:24:14,529 --> 00:24:16,570
a place just kind of like ground and

456
00:24:16,570 --> 00:24:20,549
connect to the earth and my foundation

457
00:24:20,549 --> 00:24:23,080
make sure I'm not rushing so find that

458
00:24:23,080 --> 00:24:26,770
and then we'll send both toes to the

459
00:24:26,770 --> 00:24:29,440
left this time begin to shift our weight

460
00:24:29,440 --> 00:24:32,440
onto the left palm as I extend out

461
00:24:32,440 --> 00:24:34,870
through the right leg so I'm definitely

462
00:24:34,870 --> 00:24:36,580
using the top of that left foot as a

463
00:24:36,580 --> 00:24:38,919
foundation mark here and press into the

464
00:24:38,919 --> 00:24:41,950
outer edge of that right foot strong and

465
00:24:41,950 --> 00:24:46,840
when you're ready open it up so take the

466
00:24:46,840 --> 00:24:50,370
neck along for the ride with you and

467
00:24:50,370 --> 00:24:54,640
open up from wrist to wrist from

468
00:24:54,640 --> 00:24:56,320
shoulders or shoulder if you're having a

469
00:24:56,320 --> 00:24:58,360
hard time opening up maybe you take the

470
00:24:58,360 --> 00:25:02,289
right hand to the left ribcage and open

471
00:25:02,289 --> 00:25:04,809
smear that honey just a little a little

472
00:25:04,809 --> 00:25:07,529
touch goes a long way am I right people

473
00:25:07,529 --> 00:25:10,720
am i right about that I might be the

474
00:25:10,720 --> 00:25:14,500
wisest thing I've ever said a little

475
00:25:14,500 --> 00:25:16,870
touch goes a long way so just a little

476
00:25:16,870 --> 00:25:19,240
guidance here is nice opening opening

477
00:25:19,240 --> 00:25:22,029
stay here connected strong to your

478
00:25:22,029 --> 00:25:24,940
foundation or let's see what happens if

479
00:25:24,940 --> 00:25:26,020
we connect to our centers are really

480
00:25:26,020 --> 00:25:28,929
navel to spine here engage and then we

481
00:25:28,929 --> 00:25:33,600
lift whew

482
00:25:33,600 --> 00:25:38,320
big breath in slowly release right leg

483
00:25:38,320 --> 00:25:41,260
down send your gaze down and everything

484
00:25:41,260 --> 00:25:44,710
follows cascading its way all the back

485
00:25:44,710 --> 00:25:49,059
way back to Child's Pose soften through

486
00:25:49,059 --> 00:25:50,440
the wrist here if it feels good you

487
00:25:50,440 --> 00:25:55,020
might rotate the wrists a little bit

488
00:25:55,020 --> 00:25:59,690
close your eyes listen to your breath

489
00:26:00,260 --> 00:26:18,210
stay curious here stay open take one

490
00:26:18,210 --> 00:26:22,920
more nice juicy breath here and let's

491
00:26:22,920 --> 00:26:25,320
keep playing reaching the fingertips all

492
00:26:25,320 --> 00:26:27,300
the way up make your way back to all

493
00:26:27,300 --> 00:26:30,450
fours from here plant the palms

494
00:26:30,450 --> 00:26:32,880
mindfully curl the toes under send it up

495
00:26:32,880 --> 00:26:35,220
down dog right away inhale lift the

496
00:26:35,220 --> 00:26:38,970
right leg up high and exhale step it up

497
00:26:38,970 --> 00:26:43,380
into your lunge pivot on the back foot

498
00:26:43,380 --> 00:26:46,530
and then slowly straighten the leg

499
00:26:46,530 --> 00:26:48,600
coming to your triangle whoa you got

500
00:26:48,600 --> 00:26:54,360
this opening up lengthening through the

501
00:26:54,360 --> 00:26:56,850
crown of the head and just taking a

502
00:26:56,850 --> 00:26:59,100
second whatever time you need here to go

503
00:26:59,100 --> 00:27:05,160
through your checklist that self

504
00:27:05,160 --> 00:27:11,580
adjustment it's golden great then send

505
00:27:11,580 --> 00:27:13,590
your gaze down soften through that

506
00:27:13,590 --> 00:27:16,290
standing leg what and we're going to

507
00:27:16,290 --> 00:27:18,270
kind of crawl through here step the back

508
00:27:18,270 --> 00:27:22,230
foot up halfway now if you have a block

509
00:27:22,230 --> 00:27:24,300
it's handy to use here you can also use

510
00:27:24,300 --> 00:27:28,620
a stack of books or a little something

511
00:27:28,620 --> 00:27:31,140
something you don't need it you can work

512
00:27:31,140 --> 00:27:34,650
in a way that feels good even without

513
00:27:34,650 --> 00:27:36,690
the prop right fingertips are going to

514
00:27:36,690 --> 00:27:43,200
come about a foot away and then when

515
00:27:43,200 --> 00:27:44,250
you're just giving a little second to

516
00:27:44,250 --> 00:27:45,690
catch up look at the video look at me

517
00:27:45,690 --> 00:27:46,890
and then when you're ready we're going

518
00:27:46,890 --> 00:27:48,840
to inhale soften through both knees and

519
00:27:48,840 --> 00:27:51,600
exhale begin to lift the back leg up now

520
00:27:51,600 --> 00:27:52,920
careful not to collapse on your

521
00:27:52,920 --> 00:27:57,660
foundation but press away then begin to

522
00:27:57,660 --> 00:27:59,220
open up through the left hip here

523
00:27:59,220 --> 00:28:02,760
Halfmoon pressing into an imaginary wall

524
00:28:02,760 --> 00:28:05,160
with your left foot strong strong

525
00:28:05,160 --> 00:28:06,360
flexion in that left foot

526
00:28:06,360 --> 00:28:08,010
and then remember smearing the honey

527
00:28:08,010 --> 00:28:09,929
here is we open up through the heart the

528
00:28:09,929 --> 00:28:13,110
chest maybe the left fingertips reach up

529
00:28:13,110 --> 00:28:15,600
towards the sky or maybe just left hand

530
00:28:15,600 --> 00:28:16,740
to waistline

531
00:28:16,740 --> 00:28:19,590
now remember neck nice and long here if

532
00:28:19,590 --> 00:28:21,630
you want more in your core then begin to

533
00:28:21,630 --> 00:28:25,830
work up off the block but just be where

534
00:28:25,830 --> 00:28:27,960
you are today open your mind maybe you

535
00:28:27,960 --> 00:28:29,250
never thought you could come into this

536
00:28:29,250 --> 00:28:32,039
shape before and here you are in your

537
00:28:32,039 --> 00:28:34,850
own beautiful version inhale in exhale

538
00:28:34,850 --> 00:28:38,210
gaze straight down let the heart follow

539
00:28:38,210 --> 00:28:40,649
everything cascades here we come to a

540
00:28:40,649 --> 00:28:43,950
standing splits what draw your nose

541
00:28:43,950 --> 00:28:45,840
towards your knee left leg is out long

542
00:28:45,840 --> 00:28:49,649
and then slowly you try not to slam your

543
00:28:49,649 --> 00:28:51,960
left toes down so you can control it all

544
00:28:51,960 --> 00:28:55,070
the way back oh it's hard in dear lines

545
00:28:55,070 --> 00:28:58,320
inhale look forward exhale plant the

546
00:28:58,320 --> 00:29:01,320
palms optional vinyasa here or you might

547
00:29:01,320 --> 00:29:04,110
choose instead to take a rest Child's

548
00:29:04,110 --> 00:29:04,740
Pose

549
00:29:04,740 --> 00:29:07,620
so you're moving through a flow or

550
00:29:07,620 --> 00:29:16,019
you're taking a break so if you move

551
00:29:16,019 --> 00:29:17,760
through your flow then you're making

552
00:29:17,760 --> 00:29:19,769
your way to down dog if you chose to

553
00:29:19,769 --> 00:29:22,260
take a break make your way to downward

554
00:29:22,260 --> 00:29:23,279
facing dog

555
00:29:23,279 --> 00:29:25,970
nice and slow

556
00:29:29,350 --> 00:29:31,409
you

557
00:29:31,690 --> 00:29:34,360
and this time dropping the right heel

558
00:29:34,360 --> 00:29:36,790
lifting the left leg hi last last side

559
00:29:36,790 --> 00:29:38,380
here you got it stick with it inhale

560
00:29:38,380 --> 00:29:42,190
lift exhale squeeze step it up into your

561
00:29:42,190 --> 00:29:44,040
lunge

562
00:29:44,040 --> 00:29:46,240
beautiful pivot on the back foot make

563
00:29:46,240 --> 00:29:47,890
your way to triangle take your time

564
00:29:47,890 --> 00:29:49,950
so peeling the left hip crease back

565
00:29:49,950 --> 00:29:52,390
working from the ground up so I love

566
00:29:52,390 --> 00:29:53,980
doing triangles from the ground up I

567
00:29:53,980 --> 00:29:55,810
love working this way really keeping it

568
00:29:55,810 --> 00:29:58,210
nice and low and connected and then

569
00:29:58,210 --> 00:30:03,610
opening up trikanasana tug the shoulders

570
00:30:03,610 --> 00:30:05,710
back just go through your checklist stay

571
00:30:05,710 --> 00:30:08,010
curious

572
00:30:12,930 --> 00:30:19,440
maybe you smear that honey even here and

573
00:30:19,440 --> 00:30:23,320
then we'll take the gaze down soften

574
00:30:23,320 --> 00:30:27,010
through that left knee so Bend and then

575
00:30:27,010 --> 00:30:28,480
I'll bring the fingertips down for

576
00:30:28,480 --> 00:30:31,390
stability and soften through my right

577
00:30:31,390 --> 00:30:34,180
knees step it up halfway now if you know

578
00:30:34,180 --> 00:30:37,030
where you're going you can begin to

579
00:30:37,030 --> 00:30:39,100
build your Halfmoon otherwise I'll cue

580
00:30:39,100 --> 00:30:41,950
it for those who are new to the posture

581
00:30:41,950 --> 00:30:44,320
so you take your walk your books if you

582
00:30:44,320 --> 00:30:47,170
have it if not that's okay about a foot

583
00:30:47,170 --> 00:30:50,260
up and then we inhale in and on an

584
00:30:50,260 --> 00:30:51,970
exhale soften through that standing leg

585
00:30:51,970 --> 00:30:53,890
as you exhale press through your

586
00:30:53,890 --> 00:30:55,870
standing foot strong and begin to extend

587
00:30:55,870 --> 00:31:01,030
out through the right leg foot so really

588
00:31:01,030 --> 00:31:02,110
charge through that right inner thigh

589
00:31:02,110 --> 00:31:04,270
press your right foot into an imaginary

590
00:31:04,270 --> 00:31:09,090
wall here open up little open up through

591
00:31:09,090 --> 00:31:12,880
the ribcage here to enjoy the shoulders

592
00:31:12,880 --> 00:31:14,710
away from the ears so much going on you

593
00:31:14,710 --> 00:31:16,750
know I have a video on this for you too

594
00:31:16,750 --> 00:31:19,150
if you want to explore it more reaching

595
00:31:19,150 --> 00:31:22,240
the right arm up maybe or bringing it to

596
00:31:22,240 --> 00:31:25,750
the waistline if you fall awesome way to

597
00:31:25,750 --> 00:31:29,650
work to your edge to meet your boundary

598
00:31:29,650 --> 00:31:32,590
I always say if you fall don't worry

599
00:31:32,590 --> 00:31:36,880
we'll catch you and just playing here

600
00:31:36,880 --> 00:31:39,510
half moon

601
00:31:40,489 --> 00:31:43,019
think upward facing dog in the torso

602
00:31:43,019 --> 00:31:44,609
Yogi's who have been doing this for a

603
00:31:44,609 --> 00:31:46,649
while maybe you start to come off the

604
00:31:46,649 --> 00:31:50,369
block a little bit maybe you start to

605
00:31:50,369 --> 00:31:53,009
play with your focus maybe you notice if

606
00:31:53,009 --> 00:31:54,359
you're gripping in the toes like I was

607
00:31:54,359 --> 00:31:58,799
and then wherever you are begin to let

608
00:31:58,799 --> 00:32:00,809
it go dial your heart your head back

609
00:32:00,809 --> 00:32:03,479
towards the earth bring the fingertips

610
00:32:03,479 --> 00:32:06,299
right fingertips down square at the hip

611
00:32:06,299 --> 00:32:08,969
standing splits to all your nose towards

612
00:32:08,969 --> 00:32:12,119
your knee or your navel strong pose here

613
00:32:12,119 --> 00:32:15,690
inhale then exhale with control best you

614
00:32:15,690 --> 00:32:17,369
can't bend that front knee and step it

615
00:32:17,369 --> 00:32:21,019
back to your lunge inhale look forward

616
00:32:21,019 --> 00:32:24,809
exhale last vinyasa here take it or

617
00:32:24,809 --> 00:32:26,849
leave it well we are all going to meet

618
00:32:26,849 --> 00:32:29,129
in child's pose so you can totally skip

619
00:32:29,129 --> 00:32:30,779
the flow and come straight to Child's

620
00:32:30,779 --> 00:32:33,779
Pose whatever feels best for you we'll

621
00:32:33,779 --> 00:32:37,669
meet in bellossom like a nice little

622
00:32:37,669 --> 00:32:42,839
tiny rock like a little rock in one of

623
00:32:42,839 --> 00:32:53,429
those then rock gardens when you arrive

624
00:32:53,429 --> 00:32:58,289
just take a couple breathers here notice

625
00:32:58,289 --> 00:33:00,859
how you feel

626
00:33:08,740 --> 00:33:13,790
hmmm slowly press into the palms begin

627
00:33:13,790 --> 00:33:16,850
to rise up and send the hips over to one

628
00:33:16,850 --> 00:33:20,240
side kick the legs out long you can

629
00:33:20,240 --> 00:33:21,650
shake them out a little bit if you like

630
00:33:21,650 --> 00:33:25,480
and then we'll come to lie flat back

631
00:33:25,480 --> 00:33:27,950
when you arrive take a nice full body

632
00:33:27,950 --> 00:33:30,470
stretch reaching the fingertips all the

633
00:33:30,470 --> 00:33:32,059
way up and overhead

634
00:33:32,059 --> 00:33:35,320
you might yawn here you might sigh here

635
00:33:35,320 --> 00:33:44,660
you might sing a song you're like no no

636
00:33:44,660 --> 00:33:48,740
I might not okay big breath in big

637
00:33:48,740 --> 00:33:51,470
breath out connect to your core slide

638
00:33:51,470 --> 00:33:53,870
the heels up knees come in we wrap

639
00:33:53,870 --> 00:34:00,830
around nose to knee inhale heels down

640
00:34:00,830 --> 00:34:02,720
with control reach the fingertips up

641
00:34:02,720 --> 00:34:05,270
slide it out connecting to the abdominal

642
00:34:05,270 --> 00:34:09,020
wall support your lower back inhale here

643
00:34:09,020 --> 00:34:14,540
exhale slide it in nose to knee

644
00:34:14,540 --> 00:34:17,629
and one more time slide it out the

645
00:34:17,629 --> 00:34:20,179
slower you go the more mindful you can

646
00:34:20,179 --> 00:34:25,609
be for the lower back inhale and exhale

647
00:34:25,609 --> 00:34:28,010
rounding everything in lifting the head

648
00:34:28,010 --> 00:34:33,980
the neck the shoulders great this time

649
00:34:33,980 --> 00:34:38,810
soles of the feet come to the mat and we

650
00:34:38,810 --> 00:34:40,510
release the head the neck back down

651
00:34:40,510 --> 00:34:44,119
plant the palms bridge pose pressing

652
00:34:44,119 --> 00:34:46,219
into the tops of the feet snuggle the

653
00:34:46,219 --> 00:34:47,840
shoulder blades underneath the heart

654
00:34:47,840 --> 00:34:50,270
space move your ponytail if you have one

655
00:34:50,270 --> 00:34:52,850
oh yeah good and then here we go inhale

656
00:34:52,850 --> 00:34:55,310
lifting the hips up press in all four

657
00:34:55,310 --> 00:34:56,869
corners of the feet just doing one of

658
00:34:56,869 --> 00:34:58,640
these so you got this lifting lifting

659
00:34:58,640 --> 00:35:02,270
lifting and release the fingertips today

660
00:35:02,270 --> 00:35:06,790
crawl the elbows in and underneath

661
00:35:06,790 --> 00:35:09,910
strong foundation here as you lift up

662
00:35:09,910 --> 00:35:12,800
chest a chin and lift the chin just

663
00:35:12,800 --> 00:35:14,290
slightly to the sky

664
00:35:14,290 --> 00:35:16,150
squeeze the inner thighs together one

665
00:35:16,150 --> 00:35:21,359
more breath and then exhale break free

666
00:35:21,359 --> 00:35:25,210
nice and slow as you allow the hips to

667
00:35:25,210 --> 00:35:28,000
descend back down to the earth and send

668
00:35:28,000 --> 00:35:29,650
the left leg out long and bring the

669
00:35:29,650 --> 00:35:30,880
right leg up high

670
00:35:30,880 --> 00:35:33,490
wrap the arms around the shins squeeze

671
00:35:33,490 --> 00:35:36,850
big breath and exhale over into your

672
00:35:36,850 --> 00:35:38,770
twist should feel awesome today open up

673
00:35:38,770 --> 00:35:40,240
through the right arm soften through

674
00:35:40,240 --> 00:35:42,880
your left foot and close your eyes and

675
00:35:42,880 --> 00:35:45,520
enjoy these last moments of your

676
00:35:45,520 --> 00:35:48,430
practice here today guys are doing

677
00:35:48,430 --> 00:35:52,600
awesome stick with your breath the mind

678
00:35:52,600 --> 00:35:54,550
wants to immediately go to like okay the

679
00:35:54,550 --> 00:35:56,530
next meal or the next thing to do just

680
00:35:56,530 --> 00:35:59,050
try to stay present here gift yourself

681
00:35:59,050 --> 00:36:01,180
with this time of just being present in

682
00:36:01,180 --> 00:36:04,240
your body conscious of your thoughts I

683
00:36:04,240 --> 00:36:14,230
am open and then making your way back to

684
00:36:14,230 --> 00:36:17,200
Center squeeze the right knee up and in

685
00:36:17,200 --> 00:36:25,570
and then switch same thing on the other

686
00:36:25,570 --> 00:36:27,900
side

687
00:36:46,980 --> 00:36:49,260
take one more loving breath here and

688
00:36:49,260 --> 00:36:52,740
then make your way back squeeze the left

689
00:36:52,740 --> 00:36:55,530
knee in towards the heart this time

690
00:36:55,530 --> 00:36:59,190
right knee comes to join we reach for

691
00:36:59,190 --> 00:37:03,060
the wow he reach for the outer edges of

692
00:37:03,060 --> 00:37:04,950
the feet here lift the soles of the feet

693
00:37:04,950 --> 00:37:07,589
up towards the sky and this is going to

694
00:37:07,589 --> 00:37:08,790
be really great after today's practice

695
00:37:08,790 --> 00:37:11,400
send the tailbone so it's really active

696
00:37:11,400 --> 00:37:12,960
in the pelvis here send the tailbone

697
00:37:12,960 --> 00:37:15,020
towards the front edge of the mat

698
00:37:15,020 --> 00:37:19,680
actively draw the shoulders down now

699
00:37:19,680 --> 00:37:21,839
from here you can play whether it's

700
00:37:21,839 --> 00:37:23,760
rocking gently side to side or straining

701
00:37:23,760 --> 00:37:27,540
through one leg or then the other maybe

702
00:37:27,540 --> 00:37:29,280
you grab the big toes with your peace

703
00:37:29,280 --> 00:37:33,060
fingers playing here maybe you open up a

704
00:37:33,060 --> 00:37:39,900
nice Flying V sprawled eagle time it

705
00:37:39,900 --> 00:37:42,510
feels good happy baby you know it's that

706
00:37:42,510 --> 00:37:46,170
image of baby on their blanket while

707
00:37:46,170 --> 00:37:48,079
you're trying to get things done just

708
00:37:48,079 --> 00:37:51,560
doing no thing

709
00:37:57,599 --> 00:38:04,559
that childlike state super open excited

710
00:38:04,559 --> 00:38:06,940
close your eyes returned to the mantra

711
00:38:06,940 --> 00:38:09,220
one last time I am open finish the

712
00:38:09,220 --> 00:38:13,529
sentence repeat your mantra for today I

713
00:38:13,529 --> 00:38:18,039
am open to all possibility I'm open to

714
00:38:18,039 --> 00:38:19,900
loving myself I'm open to yoga maybe

715
00:38:19,900 --> 00:38:22,059
this has been a hellacious journey for

716
00:38:22,059 --> 00:38:24,519
you so far yoga camp maybe you open

717
00:38:24,519 --> 00:38:26,230
yourself up to a new experience in the

718
00:38:26,230 --> 00:38:29,559
next 15 days go ahead and release the

719
00:38:29,559 --> 00:38:30,970
legs when you're ready send them out

720
00:38:30,970 --> 00:38:34,829
long do whatever else you need to do to

721
00:38:34,829 --> 00:38:38,859
feel satisfied in the body then open

722
00:38:38,859 --> 00:38:40,420
your mind open your heart open your arms

723
00:38:40,420 --> 00:38:45,720
and open your legs and take a nice

724
00:38:45,720 --> 00:38:49,140
beautiful breath in

725
00:38:50,200 --> 00:38:54,520
when you exhale relax the body relax

726
00:38:54,520 --> 00:38:57,040
your heart let the weight of your body

727
00:38:57,040 --> 00:39:03,040
release completely and fully close your

728
00:39:03,040 --> 00:39:05,560
eyes blanket yourself and love here and

729
00:39:05,560 --> 00:39:09,430
gratitude wait to rock out 15 days of

730
00:39:09,430 --> 00:39:13,990
yoga camp thank you for sharing your

731
00:39:13,990 --> 00:39:14,650
time with me

732
00:39:14,650 --> 00:39:17,760
let's see you next time

733
00:39:30,880 --> 00:39:32,910
Oh