hey my sweet friends welcome to 30 days

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

halfway there I'm super proud I hope you

are feeling the same the mantra today is

awesome and it is I am open let's get

started

all right today we're going to begin

seated opening up the hips so we'll draw

the left heel in followed by the right

so one foot in front of the other

we'll sit up nice and tall you might

notice that your right knee is really

flying up here that your back is having

a hard time finding support to lift so

in that case maybe you sit up on a block

or a blanket here and then also just

give your time yourself time to open up

the body and it might shift or change

right so take a second to get settled in

and once you have the legs where you

want them

heyyo once you have the legs where you

want them set up nice and tall lengthen

through the crown and begin to notice

your sweet breath maybe it's taking you

quite a bit of effort and energy to get

to this point today where you could turn

on the video in practice so just get

settled in well done the hard part is

over we have a fun practice today to

celebrate and mark our halfway point so

awesome

close your eyes and the mantra today is

I am open yeah

I am open I am open to all possibilities

it's going to be important to pay

attention to the breath today in my

opinion just really get your money's

worth so that you're kind of making the

most of this mantra I think I am open

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

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

next I'm open to all possibilities I'm

open to transformation let's take a

second to consider that a little private

moment to consider today's affirmation

and back to the breath here I think it's

important to really pay attention to the

exhale today so inhaling and all the

possibility and all the opportunity but

really making sure to press that exhale

out today find grounding through the

exhale create space so that again you

can be open and available for whatever

is next so if that resonates with you in

any way awesome if not let's see if we

can just start moving the body and

opening things up and we'll see what

happens so starting with hips today I'm

just going to take my fingertips to the

mat or to the earth out in front and

slowly roll them forward so you can stay

on the fingertips here if it feels good

to press back through the sitting bones

the tail or you can begin to maybe come

onto the forearms and everyone will be a

little different maybe you bubble gum

bubble gum in a dish the hands bring

your forehead to the fists some people

just had like a smile and a great

childhood memory and the rest were like

what

heck this girl and only child or what

take a second here to breathe breathe

breathe

send your awareness to the right hip

it's probably speaking to you and then

just keep a little energy through the

feet allow the weight of the head to let

go and we slowly open up today

mmm usually on that third breath is

where I feel a nice release and then

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

going to walk the hands to the left

stretching through the side body that

tugging the shoulders away counteracting

all these things here relax the

shoulders down

you got that by now right but so

incredible how the body forgets that

muscle memory I really have to keep

practicing which is why I love yoga camp

back through Center

and to the right breathe

and then back to Center and back call me

up and we take the right foot and we

bring it in switcheroo

walking forward so right heel in left

leg on the outside this time and just

find what feels good here you might sway

a little back and forth you might bring

the forehead down breathe send breath

remember when we discussed what the heck

that could mean to send breath to the

outer edge of your left hip well rather

than getting all pissy about what does

that mean not saying that you are but we

tend to like just knock yoga teachers

when all they're trying to do is kind of

you know assist you in exploring your

body but sometimes I admit it's pretty

ridiculous but instead of letting it

turn you off just laugh at I smile at it

and then interpret it whenever I end up

in a class where I don't really resonate

with a teacher or something instead of

judging them I try to just honor them

and then make my own interpretation

that's why I love fine what feels good

and then slowly walk back up and take

the palms over towards the right

make sure you're breathing here nice

long smooth deep breaths and back to

center and to the left and back to

center and all the way back up

great hands come to the thighs or the

knees here and we take our neck circles

by now you might start to notice less of

a sound track or maybe not

pigs are both with the nose one way and

then the other one or it can the mic

pick that out this allowed me it's like

when I'm in Benjy stretches he like

stretches and then he's like so that's

that moment okay anyway bringing the

hands behind out a guide the legs out

just take a stretch here nice and long

pointing and flexing the feet and then

sliding the hands down finding flexion

in the feet just a little forward fold

here nice and easy nothing too intense

just stretching out you might just be

here

great then slide the hands behind the

thighs bring the heels in knees up

towards the sky loop the shoulders

lengthen through the crown lift your

heart imagine being a lift in fact we're

not sweaty yet or anything so take your

thumbs to your armpit chest here and

lift lift lift up go ahead and lift your

toes - you start to connect through the

abdominal wall hallo

and just notice if you're rounding the

spine here can you lift up through the

heart lift the chin to chest and this is

like you're wearing suspenders here like

76 trombones like that so lift up lift

up and then maintain that lift as you

bring the hands back to the the

hamstrings loop the shoulders lift your

heart inhale in exhale rock back just a

hair so that your shins are

well Yogi's choice you can bring the

legs together if it feels better keeping

it with a part by all means you can hold

on here clasping the wrist we're just

going to take a couple breaths here

connecting to the center you might even

close your eyes and visualize that line

and the spine from the crown of the head

to the tip of the tail beginning to

deepen the breath

and again we're connecting to that plumb

line from the crown to the tail here so

if you're rounding through the hardest

collapse you might just continue to play

lifting up from the orbit chest let's

take one more full breath in and out

here draw your navel in cross the right

ankle over the left release the arms

come through to all fours

awesome work so take a second here to

find your alignment and then we'll just

move right into a little cat-cow

and veering off the railroad tracks

whenever you're ready exploring the body

today

and staying open to all possibilities

opening up through the chest opening up

through the hips shoulders

yeah and then we'll come back to all

fours and when you're ready send the

hips up high to downward-facing dog

press into your hands firmly so strong

foundation and then just feel your way

up into the pose rather than slamming up

into it nice and soft and easy as you

explore the body here and then we'll

come to a place of stillness dropping

the weight of the heels down it's okay

if they don't touch the earth maybe one

day they will and then nice and easy I'm

going to bend the right knee and keep

the left heel grounding down notice if

the right shoulder is dipping under see

if you can keep the shoulders square and

right heel to the earth left knee bends

generously strong working the arms and

the shoulders here but you got it back

to Center and now we've been both knees

generously belly comes to the tops of

the thighs melt your heart back strong

in the arms I know you got it big breath

in big breath out as you send your feet

forward so you can hop to the top you

can walk to the top meet in Silla Road

fold shake the head a little yes a

little now let the weight of the head go

the arms the shoulders bend the knees

generously as you need to here

and we'll slowly roll it up take your

time as you slowly rise up and lift the

heart lift your toes too and open the

chest lift from the armpit chest open

the palms I am open big breath in and

exhale release the toes and we'll reach

around interlace the fingertips behind

the tail so nice and soft and easy here

don't don't you know cram knuckles down

we begin to open up slowly you can rock

a little or you can sway a little side

to side here you mind if all the knees

check in with the neck and then bring it

back to Center and inhale lift your chin

slightly and exhale release the

fingertips take it into a forward fold

inhale halfway lift

to your flat back baby got flat back

oh wait that's not good and then exhale

forward fold inhale reach up and exhale

release open palms inhale loop the

shoulders lift your toes again big

breath in as you find that ascension

through the spine lift lift lift then

exhale lower the toes and we reach

behind once again opposite thumb on top

inhale lift and this time exhale bend

the knees forward fold from here

knuckles are going to draw a line all

the way up and over rinsing out through

the shoulder blade find a little

movement here if it feels good and then

inhale halfway lift knuckles draw back

and exhale we release so warming up the

neck the head the shoulders the chest

opened yes inhale halfway lift again

exhale bow

and inhale reach for the sky and exhale

rain it down shift your weight on over

to your left foot we're going to slowly

just reach behind nothing fancy here and

grab the right ankle and maybe the left

hand on the waistline for stability so

we're just stretching through the quad

lift your heart open up through the

chest and then see if you can find that

connect pubic bone to tail just hugging

them in a little bit here lengthening

the tailbone down if you want to do

something else here you can just gently

opening up the body inhale lift the chin

just a hair and then exhale release with

control shift to the right foot reach

grab the left ankle so we're just kind

of checking with our balance today too

right it's different everyday although

and hugging everything into the midline

checking in then maybe you inhale lift

the chin just slightly and exhale

release inhale reach for the sky namaste

exhale down we go inhale halfway lift

exhale soften and bow plant the palms

bend the knees step or hop it back to

plank

stretch out the legs fire up that belly

and then slowly we'll lower all the way

down and inhale Cobra ready on an exhale

release

press back up to your plank find a

little movement and then again all the

way down lowering inhale Cobra open your

heart exhale release and one more time

pressing up to plank connect to your

strength

this time lowering all the way down

belly to Cobra or you bring chaturanga

to upward facing dog to the party

playing here inhale exhale downward

facing dog

take your time feel your way up into the

pose and then keep feeling so if you

tend to be one of those foe

that comes here and stays there forever

just kind of waiting like I did for so

many years first of all no worries

totally normal totally human let's see

if you can just kind of keep going

through your checklist here so you're

not waiting not holding I gripping drop

the left heel lift the right leg up high

big breath in here

exhale squeeze nose to knee connect to

your core and then step the right foot

up pivot on the back foot

and slowly we rise up warrior one strong

connection through the back leg

remember when we lift the toes lift your

toes here inhale in exhale lower the

toes and warrior one a couple breaths

here

knit the lower ribcage a little bit here

so if you find it's playing out like so

then hug it in just a hair at crown of

the head all the way down through the

navel on the tail nice line I can see it

with your imagination big breath in big

breath out as you release the fingertips

down and interlace behind the tail and

he'll open your heart and then exhale

break everything free pivot on the back

foot and come back down to your lunge

Luther vinyasa here you can start to

have a little fun lifting one leg maybe

call this eka pada one-legged moving

through your vinyasa depending on where

you are on your yoga journey just keep

playing we'll meet in down dog down dog

drop the right heel lift the left leg up

high big breath in here

exhale squeeze nose to knee connect to

your strength step it up

pivot on the back foot find strong

foundation been through that front knee

and

or one so I love taking the second to

really just check out what's going on to

my body today no need to rush to here

right so where we're headed today you

can't rush have to go on the journey

you'll see inhale reach the arms up

exhale grounding down inhale reach and

exhale reining it down opposite thumb on

top this time the weird one and draw the

knuckles down the way as you open your

heart I am open maybe you've been a

little close-minded our little clothes

hearted lately this practice should

serve you quite well

inhale in open the chest exhale break

free will pivot on the back foot inhale

reach the arms up high and exhale rain

everything task just keeping it soft and

easy plant the palms step the left toes

back or maybe keep it lifted you move

yourself great downward facing dog

once again we'll drop the left heel left

the right leg high stick with me inhale

exhale squeeze nose to knee step it up

into your lunge pivot on the back foot

same thing inhale rise up warrior one

get all the way here inhale reach up

exhale interlace behind knuckles go down

and away we open the heart you find what

feels good here you can pit on the back

foot if it feels good you can reach the

arms up

instead fine stretch you through the

side body wherever you are take one more

breath in and then exhale lower down

plant the palms move here is Inasa

so we're creating a little heat today

halfway through you got it

make your way to down dog drop the right

heel lift the left leg up high with the

big breath in squeeze nose to knee

connect to your strength welcome that

heat warrior one as you step it up yeah

we find our footing inhale reach exhale

interlace open the chest open the heart

open to new possibility here and you

might come into a little pivot on the

back foot maybe you send the fingertips

up high find what feels good here inhale

in and exhale release back down plant

the palms step the left foot back and

move through your flow Child's Pose

take a rest three top

take some nice refreshing breaths here

and remember perhaps what I invited you

to play with earlier with the exhale

really focusing on that exhale seeing if

you can make it longer extended really

clean out all the air making room for a

nice fresh breath in and then slowly

we'll come back to all fours take your

time getting there find your tabletop

position great press away from your yoga

mat make sure you're not collapsing here

and then slowly we're going to turn the

right toes I shall just turn both toes

just to protect knees if you are

suffering from some sensitive knee

syndrome send both toes to the right and

then I'm going to slowly extend my left

leg out long so right foot is on the air

and press away from the right palm as I

open up left fingertips to the sky now I

like to turn the left toes in here so I

can press into the outer edge of that

back foot strong you can also practice

this on the heel and I'm pressing away

from my yoga mat here reaching left

fingertips up high

inhale extension through the crown

strong foundation and just remember the

neck is an extension of the spine here

so it's not collapse

you might even take your gaze from out

to up and if you're feeling like you

have a hard time opening the heart here

if you're here you might take your left

hand to your right ribcage and imagine

just smearing some honey all over the

belly whoa opening up then inhale in

stay where you're at pressing into the

outer edge of that back foot or on the

heel or connect to your Center navel to

spine engage the belly slowly begin to

lift left leg up just in line with the

hip /

so your foundation top of the right foot

pressing into all five knuckles on the

right hand inhale whoa

exhale release the leg down send your

gaze down let your heart follow and we

melt it back to Center

great come back to all fours and Child's

Pose close your eyes listen to the sound

of your breath

hmm other side reaching the arms up if

they are not already connecting to your

Center as you come back to all fours so

I always love this tabletop position as

a place just kind of like ground and

connect to the earth and my foundation

make sure I'm not rushing so find that

and then we'll send both toes to the

left this time begin to shift our weight

onto the left palm as I extend out

through the right leg so I'm definitely

using the top of that left foot as a

foundation mark here and press into the

outer edge of that right foot strong and

when you're ready open it up so take the

neck along for the ride with you and

open up from wrist to wrist from

shoulders or shoulder if you're having a

hard time opening up maybe you take the

right hand to the left ribcage and open

smear that honey just a little a little

touch goes a long way am I right people

am i right about that I might be the

wisest thing I've ever said a little

touch goes a long way so just a little

guidance here is nice opening opening

stay here connected strong to your

foundation or let's see what happens if

we connect to our centers are really

navel to spine here engage and then we

lift whew

big breath in slowly release right leg

down send your gaze down and everything

follows cascading its way all the back

way back to Child's Pose soften through

the wrist here if it feels good you

might rotate the wrists a little bit

close your eyes listen to your breath

stay curious here stay open take one

more nice juicy breath here and let's

keep playing reaching the fingertips all

the way up make your way back to all

fours from here plant the palms

mindfully curl the toes under send it up

down dog right away inhale lift the

right leg up high and exhale step it up

into your lunge pivot on the back foot

and then slowly straighten the leg

coming to your triangle whoa you got

this opening up lengthening through the

crown of the head and just taking a

second whatever time you need here to go

through your checklist that self

adjustment it's golden great then send

your gaze down soften through that

standing leg what and we're going to

kind of crawl through here step the back

foot up halfway now if you have a block

it's handy to use here you can also use

a stack of books or a little something

something you don't need it you can work

in a way that feels good even without

the prop right fingertips are going to

come about a foot away and then when

you're just giving a little second to

catch up look at the video look at me

and then when you're ready we're going

to inhale soften through both knees and

exhale begin to lift the back leg up now

careful not to collapse on your

foundation but press away then begin to

open up through the left hip here

Halfmoon pressing into an imaginary wall

with your left foot strong strong

flexion in that left foot

and then remember smearing the honey

here is we open up through the heart the

chest maybe the left fingertips reach up

towards the sky or maybe just left hand

to waistline

now remember neck nice and long here if

you want more in your core then begin to

work up off the block but just be where

you are today open your mind maybe you

never thought you could come into this

shape before and here you are in your

own beautiful version inhale in exhale

gaze straight down let the heart follow

everything cascades here we come to a

standing splits what draw your nose

towards your knee left leg is out long

and then slowly you try not to slam your

left toes down so you can control it all

the way back oh it's hard in dear lines

inhale look forward exhale plant the

palms optional vinyasa here or you might

choose instead to take a rest Child's

Pose

so you're moving through a flow or

you're taking a break so if you move

through your flow then you're making

your way to down dog if you chose to

take a break make your way to downward

facing dog

nice and slow

you

and this time dropping the right heel

lifting the left leg hi last last side

here you got it stick with it inhale

lift exhale squeeze step it up into your

lunge

beautiful pivot on the back foot make

your way to triangle take your time

so peeling the left hip crease back

working from the ground up so I love

doing triangles from the ground up I

love working this way really keeping it

nice and low and connected and then

opening up trikanasana tug the shoulders

back just go through your checklist stay

curious

maybe you smear that honey even here and

then we'll take the gaze down soften

through that left knee so Bend and then

I'll bring the fingertips down for

stability and soften through my right

knees step it up halfway now if you know

where you're going you can begin to

build your Halfmoon otherwise I'll cue

it for those who are new to the posture

so you take your walk your books if you

have it if not that's okay about a foot

up and then we inhale in and on an

exhale soften through that standing leg

as you exhale press through your

standing foot strong and begin to extend

out through the right leg foot so really

charge through that right inner thigh

press your right foot into an imaginary

wall here open up little open up through

the ribcage here to enjoy the shoulders

away from the ears so much going on you

know I have a video on this for you too

if you want to explore it more reaching

the right arm up maybe or bringing it to

the waistline if you fall awesome way to

work to your edge to meet your boundary

I always say if you fall don't worry

we'll catch you and just playing here

half moon

think upward facing dog in the torso

Yogi's who have been doing this for a

while maybe you start to come off the

block a little bit maybe you start to

play with your focus maybe you notice if

you're gripping in the toes like I was

and then wherever you are begin to let

it go dial your heart your head back

towards the earth bring the fingertips

right fingertips down square at the hip

standing splits to all your nose towards

your knee or your navel strong pose here

inhale then exhale with control best you

can't bend that front knee and step it

back to your lunge inhale look forward

exhale last vinyasa here take it or

leave it well we are all going to meet

in child's pose so you can totally skip

the flow and come straight to Child's

Pose whatever feels best for you we'll

meet in bellossom like a nice little

tiny rock like a little rock in one of

those then rock gardens when you arrive

just take a couple breathers here notice

how you feel

hmmm slowly press into the palms begin

to rise up and send the hips over to one

side kick the legs out long you can

shake them out a little bit if you like

and then we'll come to lie flat back

when you arrive take a nice full body

stretch reaching the fingertips all the

way up and overhead

you might yawn here you might sigh here

you might sing a song you're like no no

I might not okay big breath in big

breath out connect to your core slide

the heels up knees come in we wrap

around nose to knee inhale heels down

with control reach the fingertips up

slide it out connecting to the abdominal

wall support your lower back inhale here

exhale slide it in nose to knee

and one more time slide it out the

slower you go the more mindful you can

be for the lower back inhale and exhale

rounding everything in lifting the head

the neck the shoulders great this time

soles of the feet come to the mat and we

release the head the neck back down

plant the palms bridge pose pressing

into the tops of the feet snuggle the

shoulder blades underneath the heart

space move your ponytail if you have one

oh yeah good and then here we go inhale

lifting the hips up press in all four

corners of the feet just doing one of

these so you got this lifting lifting

lifting and release the fingertips today

crawl the elbows in and underneath

strong foundation here as you lift up

chest a chin and lift the chin just

slightly to the sky

squeeze the inner thighs together one

more breath and then exhale break free

nice and slow as you allow the hips to

descend back down to the earth and send

the left leg out long and bring the

right leg up high

wrap the arms around the shins squeeze

big breath and exhale over into your

twist should feel awesome today open up

through the right arm soften through

your left foot and close your eyes and

enjoy these last moments of your

practice here today guys are doing

awesome stick with your breath the mind

wants to immediately go to like okay the

next meal or the next thing to do just

try to stay present here gift yourself

with this time of just being present in

your body conscious of your thoughts I

am open and then making your way back to

Center squeeze the right knee up and in

and then switch same thing on the other

side

take one more loving breath here and

then make your way back squeeze the left

knee in towards the heart this time

right knee comes to join we reach for

the wow he reach for the outer edges of

the feet here lift the soles of the feet

up towards the sky and this is going to

be really great after today's practice

send the tailbone so it's really active

in the pelvis here send the tailbone

towards the front edge of the mat

actively draw the shoulders down now

from here you can play whether it's

rocking gently side to side or straining

through one leg or then the other maybe

you grab the big toes with your peace

fingers playing here maybe you open up a

nice Flying V sprawled eagle time it

feels good happy baby you know it's that

image of baby on their blanket while

you're trying to get things done just

doing no thing

that childlike state super open excited

close your eyes returned to the mantra

one last time I am open finish the

sentence repeat your mantra for today I

am open to all possibility I'm open to

loving myself I'm open to yoga maybe

this has been a hellacious journey for

you so far yoga camp maybe you open

yourself up to a new experience in the

next 15 days go ahead and release the

legs when you're ready send them out

long do whatever else you need to do to

feel satisfied in the body then open

your mind open your heart open your arms

and open your legs and take a nice

beautiful breath in

when you exhale relax the body relax

your heart let the weight of your body

release completely and fully close your

eyes blanket yourself and love here and

gratitude wait to rock out 15 days of

yoga camp thank you for sharing your

time with me

let's see you next time

Oh