1 00:00:00,030 --> 00:00:02,310 hey my friends and welcome to 30 days of 2 00:00:02,310 --> 00:00:05,400 yoga camp is day 17 and the mantra today 3 00:00:05,400 --> 00:00:10,760 is I am focused let's get started 4 00:00:18,550 --> 00:00:21,500 all right let's begin a nice comfortable 5 00:00:21,500 --> 00:00:25,400 seat ankles crossed sitting up nice and 6 00:00:25,400 --> 00:00:32,689 tall as you get settled in today we're 7 00:00:32,689 --> 00:00:33,860 going to start right away with the 8 00:00:33,860 --> 00:00:38,989 mantra so as I chat for a little bit you 9 00:00:38,989 --> 00:00:40,640 can start to find movement that feels 10 00:00:40,640 --> 00:00:43,519 good whether its neck circles circles of 11 00:00:43,519 --> 00:00:53,059 the nose looping the shoulders we begin 12 00:00:53,059 --> 00:00:58,550 with the mantra I am focused so you may 13 00:00:58,550 --> 00:01:01,190 not be focused right away but we use the 14 00:01:01,190 --> 00:01:03,260 mantra and the connect to the mind the 15 00:01:03,260 --> 00:01:07,090 thought to kind of unite us with our 16 00:01:07,090 --> 00:01:12,350 energy in this moment and so we find a 17 00:01:12,350 --> 00:01:14,030 movement that feels good here and then 18 00:01:14,030 --> 00:01:16,009 we find breath it feels good here so big 19 00:01:16,009 --> 00:01:18,789 nice refreshing breath in 20 00:01:18,789 --> 00:01:22,509 nice easy exhale out 21 00:01:22,509 --> 00:01:24,830 close your eyes say to yourself I am 22 00:01:24,830 --> 00:01:28,759 focused and then consider this mantra 23 00:01:28,759 --> 00:01:30,590 for just a moment here as you continue 24 00:01:30,590 --> 00:01:32,320 any organic movement it feels good 25 00:01:32,320 --> 00:01:34,759 continue just kind of teasing that 26 00:01:34,759 --> 00:01:38,810 conversation with the breath is there an 27 00:01:38,810 --> 00:01:44,409 area of your life that could use focus 28 00:01:52,009 --> 00:01:54,469 and then back to the mantra say it out 29 00:01:54,469 --> 00:01:57,590 loud or repeat quietly to yourself I am 30 00:01:57,590 --> 00:02:00,189 focused 31 00:02:05,189 --> 00:02:07,469 and a-line head over heart heart over 32 00:02:07,469 --> 00:02:10,318 pelvis is sometimes with my eyes closed 33 00:02:10,318 --> 00:02:12,300 I like to just Rock a little front back 34 00:02:12,300 --> 00:02:14,310 and even left-to-right just find that 35 00:02:14,310 --> 00:02:23,780 center spot to expand a little awareness 36 00:02:24,140 --> 00:02:29,010 and slowly bat your eyelashes open and 37 00:02:29,010 --> 00:02:30,510 you can of course take a look at the 38 00:02:30,510 --> 00:02:33,269 video to get the sequence some of you 39 00:02:33,269 --> 00:02:34,680 have done this dance with me before it's 40 00:02:34,680 --> 00:02:36,360 actually one of my favorite little flows 41 00:02:36,360 --> 00:02:39,930 because it's like a little shout-out to 42 00:02:39,930 --> 00:02:43,650 my teacher so we'll slowly bring the 43 00:02:43,650 --> 00:02:46,069 fingertips left to right and right away 44 00:02:46,069 --> 00:02:48,750 press to the pinkies lift up through the 45 00:02:48,750 --> 00:02:52,530 armpit chest so there's this definite 46 00:02:52,530 --> 00:02:54,390 dichotomy of energy as you lift lift 47 00:02:54,390 --> 00:02:56,970 lift up and then find places to ground 48 00:02:56,970 --> 00:02:59,069 down how many times I said find places 49 00:02:59,069 --> 00:03:01,410 to lift and lengthen find places to 50 00:03:01,410 --> 00:03:06,569 ground down so even here and the mantra 51 00:03:06,569 --> 00:03:09,799 I am focused if that doesn't resonate I 52 00:03:09,799 --> 00:03:19,410 choose to focus so marrying the breath 53 00:03:19,410 --> 00:03:21,480 to the movement the movement to the 54 00:03:21,480 --> 00:03:23,819 breath we inhale spread the fingertips 55 00:03:23,819 --> 00:03:26,669 super wide stretch through the hands and 56 00:03:26,669 --> 00:03:30,239 lift the arms half way palms parallel to 57 00:03:30,239 --> 00:03:33,419 the earth see if you can grow even 58 00:03:33,419 --> 00:03:35,250 taller here as if you're pressing the 59 00:03:35,250 --> 00:03:38,340 hands down on a piece of Plexiglas kind 60 00:03:38,340 --> 00:03:40,500 of like we do with those airplane arms 61 00:03:40,500 --> 00:03:42,380 and lengthen through the crown 62 00:03:42,380 --> 00:03:45,950 then inhale spread the fingertips again 63 00:03:45,950 --> 00:03:48,840 exhale keep the heart lifted but chin to 64 00:03:48,840 --> 00:03:50,910 chest here as we bring the hands behind 65 00:03:50,910 --> 00:03:54,810 and then soft rounding of the spine so 66 00:03:54,810 --> 00:03:56,669 palms come behind again we'll just kind 67 00:03:56,669 --> 00:03:58,079 of walk around through it and then we'll 68 00:03:58,079 --> 00:04:00,810 get our groove on stretching through the 69 00:04:00,810 --> 00:04:02,190 back of the neck the head and just 70 00:04:02,190 --> 00:04:04,109 letting the weight of the wrist here 71 00:04:04,109 --> 00:04:08,750 help stretch no need to press or tug 72 00:04:08,750 --> 00:04:14,579 then on your next inhale slowly begin to 73 00:04:14,579 --> 00:04:16,730 lift the heart 74 00:04:16,730 --> 00:04:18,620 the spine nice and long here as you 75 00:04:18,620 --> 00:04:19,790 continue up through the crown of the 76 00:04:19,790 --> 00:04:21,649 head fingertips reach towards the sky 77 00:04:21,649 --> 00:04:24,740 and then use your exhale to float it 78 00:04:24,740 --> 00:04:29,720 back down to one let's try again 79 00:04:29,720 --> 00:04:33,890 inhales riding the fingertips reaching 80 00:04:33,890 --> 00:04:37,460 left to right on the exhale chin to 81 00:04:37,460 --> 00:04:40,910 chest keep the chest open gentle 82 00:04:40,910 --> 00:04:42,290 rounding in the spine though so we're 83 00:04:42,290 --> 00:04:43,940 not totally collapsing here so it's all 84 00:04:43,940 --> 00:04:46,670 in control palms come behind to this 85 00:04:46,670 --> 00:04:50,750 little namaste shark fin here then empty 86 00:04:50,750 --> 00:04:54,520 out all the air and inhale grow tall 87 00:04:54,520 --> 00:04:56,600 rolling up through the staircase of the 88 00:04:56,600 --> 00:04:58,520 spine reaching towards the heavens and 89 00:04:58,520 --> 00:05:00,860 then using the exhale to open the chest 90 00:05:00,860 --> 00:05:03,740 open the shoulders whoo let's do one 91 00:05:03,740 --> 00:05:09,200 more inhale halfway lift exhale chin to 92 00:05:09,200 --> 00:05:13,760 chest reach behind palms together empty 93 00:05:13,760 --> 00:05:16,670 out all the air then inhale reach lift 94 00:05:16,670 --> 00:05:22,240 and lengthen and exhale rain it down 95 00:05:22,240 --> 00:05:24,410 great just give the arms a little break 96 00:05:24,410 --> 00:05:26,060 here take your nose past your right 97 00:05:26,060 --> 00:05:29,720 shoulder if you like that image of maybe 98 00:05:29,720 --> 00:05:31,520 someone kissing you on the left side of 99 00:05:31,520 --> 00:05:36,710 your neck here take it or leave it and 100 00:05:36,710 --> 00:05:38,240 drop the chin to the chest rolling 101 00:05:38,240 --> 00:05:39,440 through or take it to the other side 102 00:05:39,440 --> 00:05:41,750 drawing the nose past the left shoulder 103 00:05:41,750 --> 00:05:48,500 here receive your kiss and then come 104 00:05:48,500 --> 00:05:49,400 back to Center 105 00:05:49,400 --> 00:05:51,470 all right so I am focused synchronizing 106 00:05:51,470 --> 00:05:52,940 movement to breath and breath to 107 00:05:52,940 --> 00:05:55,220 movement we inhale send the fingertips 108 00:05:55,220 --> 00:05:59,390 out left to right exhale palms together 109 00:05:59,390 --> 00:06:01,810 at the heart 110 00:06:01,810 --> 00:06:06,400 nice and slow chin to chest reach behind 111 00:06:07,300 --> 00:06:11,570 to empty out all the air and then set it 112 00:06:11,570 --> 00:06:17,520 all away exhale release 113 00:06:17,520 --> 00:06:19,560 keep it going it'll take a while to get 114 00:06:19,560 --> 00:06:21,030 this group it's a little Yoga for the 115 00:06:21,030 --> 00:06:23,520 brain at first and then it also takes a 116 00:06:23,520 --> 00:06:24,720 while to stay true to your breath 117 00:06:24,720 --> 00:06:29,479 so you je helps in hell Wu Jie breath 118 00:06:29,479 --> 00:06:32,099 exhale it's that soft restriction in the 119 00:06:32,099 --> 00:06:35,389 back of the throat bring the palms in 120 00:06:35,389 --> 00:06:40,259 chin to chest reach behind and then 121 00:06:40,259 --> 00:06:46,860 inhale reach it up exhale reining it on 122 00:06:46,860 --> 00:06:50,699 and pause great open your eyes take a 123 00:06:50,699 --> 00:06:51,840 look at the video now we're going to add 124 00:06:51,840 --> 00:06:53,940 an extra layer you can take it or leave 125 00:06:53,940 --> 00:06:54,270 it 126 00:06:54,270 --> 00:06:56,340 just to play so we inhale halfway lift 127 00:06:56,340 --> 00:06:59,820 exhale hands to heart now check it out 128 00:06:59,820 --> 00:07:02,280 here I just empty out all the air I'm 129 00:07:02,280 --> 00:07:03,660 going to hold the breath retain the 130 00:07:03,660 --> 00:07:05,990 breath as I reach back palms together 131 00:07:05,990 --> 00:07:07,889 retaining the breath retaining the 132 00:07:07,889 --> 00:07:09,270 breath if you're familiar with woody on 133 00:07:09,270 --> 00:07:12,270 Abunda here drawing a navel in and then 134 00:07:12,270 --> 00:07:14,610 inhale fresh breath as you reach up and 135 00:07:14,610 --> 00:07:18,479 exhale rinse it for me so basically I'm 136 00:07:18,479 --> 00:07:20,130 just inviting you if you like to play 137 00:07:20,130 --> 00:07:22,080 with a little breath retention here as 138 00:07:22,080 --> 00:07:23,639 the palms come in we empty everything 139 00:07:23,639 --> 00:07:26,849 out navel draws in then we reach behind 140 00:07:26,849 --> 00:07:29,430 retaining the breath and then inhale 141 00:07:29,430 --> 00:07:31,289 with that nice booty on Abunda drawing 142 00:07:31,289 --> 00:07:33,690 the navel in we inhale reach up and 143 00:07:33,690 --> 00:07:35,520 exhale rain it down so we're gonna do 144 00:07:35,520 --> 00:07:37,469 this five times together you can watch 145 00:07:37,469 --> 00:07:38,580 the video once you start getting your 146 00:07:38,580 --> 00:07:39,870 groove you can maybe soften your gaze 147 00:07:39,870 --> 00:07:42,180 and begin to really integrate the neck 148 00:07:42,180 --> 00:07:49,349 okay I am focused fingertips to your 149 00:07:49,349 --> 00:07:56,719 sides one free breath in exhale laugh 150 00:07:56,719 --> 00:08:01,310 inhale we flow inhale halfway lift 151 00:08:03,919 --> 00:08:06,479 exhale palms together at the heart 152 00:08:06,479 --> 00:08:14,179 namaste chin to chest reach behind 153 00:08:14,179 --> 00:08:19,559 retain the breath and then inhale gather 154 00:08:19,559 --> 00:08:26,279 it up reach for the sky the exhale rain 155 00:08:26,279 --> 00:08:34,860 it down inhale let your breath fuel your 156 00:08:34,860 --> 00:08:42,709 movement exhale hands to heart 157 00:08:45,529 --> 00:08:48,240 retain the breath chin to chest reach 158 00:08:48,240 --> 00:08:54,620 behind inhale all the way up 159 00:08:57,920 --> 00:09:07,590 exhale rain it down inhale halfway lift 160 00:09:07,590 --> 00:09:10,580 stay focused 161 00:09:13,310 --> 00:09:16,140 exhale hands to heart play without you 162 00:09:16,140 --> 00:09:24,210 je hold the breath retain reach behind 163 00:09:24,210 --> 00:09:29,870 chin to chest and inhale all the way up 164 00:09:34,400 --> 00:09:43,140 exhale float it down two more inhale 165 00:09:43,140 --> 00:09:46,069 halfway lift 166 00:09:48,940 --> 00:09:53,170 exhale palms together 167 00:09:55,170 --> 00:10:01,180 chin to chest reach behind inhale all 168 00:10:01,180 --> 00:10:10,410 the way up exhale down 169 00:10:12,880 --> 00:10:22,150 last one move with your breath exhale 170 00:10:25,110 --> 00:10:30,400 chin to chest reach behind and it all 171 00:10:30,400 --> 00:10:37,590 the way up exhale release 172 00:10:39,600 --> 00:10:42,850 great relax your shoulders take a second 173 00:10:42,850 --> 00:10:45,690 to notice how you feel 174 00:10:45,960 --> 00:10:52,140 repeat the mantra I am focused 175 00:10:56,160 --> 00:10:59,579 hmmm and slowly drop the chin to the 176 00:10:59,579 --> 00:11:01,949 chest bat the eyelashes open and we'll 177 00:11:01,949 --> 00:11:08,009 dive forward onto all fours so keep 178 00:11:08,009 --> 00:11:11,240 breathing as you make your transition 179 00:11:13,850 --> 00:11:18,439 we'll take a couple cat cows here 180 00:11:29,260 --> 00:11:31,370 we'll make our way to downward-facing 181 00:11:31,370 --> 00:11:36,800 dog stick with your breath stay focused 182 00:11:36,800 --> 00:11:39,339 on your breath 183 00:11:45,870 --> 00:11:48,850 hmm a nice little walk up towards the 184 00:11:48,850 --> 00:11:51,370 front edge negotiate you got it each day 185 00:11:51,370 --> 00:11:58,110 is a new so stay present forward fold 186 00:11:58,110 --> 00:12:01,750 bend the knees grab the elbows Rock a 187 00:12:01,750 --> 00:12:07,899 little side to side stay focused on your 188 00:12:07,899 --> 00:12:12,250 breath on the sensations and give the 189 00:12:12,250 --> 00:12:17,470 thinking mind a little brick then 190 00:12:17,470 --> 00:12:19,990 release the arm so slowly roll it up 191 00:12:19,990 --> 00:12:23,740 take your time nice long smooth deep 192 00:12:23,740 --> 00:12:41,459 breaths rise up strong to your mountain 193 00:12:42,240 --> 00:12:45,279 and go through your checklist here so 194 00:12:45,279 --> 00:12:46,949 drawing the shoulders away from the ears 195 00:12:46,949 --> 00:12:50,220 maybe tops of the thighs spiral in today 196 00:12:50,220 --> 00:12:53,740 lengthen the tailbone down finding that 197 00:12:53,740 --> 00:12:57,910 strong base strong foundation so in 198 00:12:57,910 --> 00:12:59,620 Mountain Pose if I were to come up and 199 00:12:59,620 --> 00:13:01,180 just gently press you on the hips you 200 00:13:01,180 --> 00:13:03,310 wouldn't just fall over you're engaged 201 00:13:03,310 --> 00:13:06,990 we're lifting energy up from the arches 202 00:13:06,990 --> 00:13:09,070 pressing into all four corners of the 203 00:13:09,070 --> 00:13:17,649 feet and then here we go same thing soft 204 00:13:17,649 --> 00:13:19,690 knees here so careful not to lock out so 205 00:13:19,690 --> 00:13:21,279 you've done you've done gone through 206 00:13:21,279 --> 00:13:22,269 your checklist so you've done the work 207 00:13:22,269 --> 00:13:24,250 to make sure you have a nice strong base 208 00:13:24,250 --> 00:13:27,040 here and we return our attention towards 209 00:13:27,040 --> 00:13:29,260 the vinyasa inhale extend the fingertips 210 00:13:29,260 --> 00:13:31,899 out left to right halfway so you could 211 00:13:31,899 --> 00:13:33,610 just lift the arms or you can literally 212 00:13:33,610 --> 00:13:35,769 reach way beyond your yoga mat beyond 213 00:13:35,769 --> 00:13:40,149 the physical body energy going out big 214 00:13:40,149 --> 00:13:42,070 breath in just a little review here 215 00:13:42,070 --> 00:13:46,959 exhale palms together then chin to chest 216 00:13:46,959 --> 00:13:48,670 reach behind maybe you retain the breath 217 00:13:48,670 --> 00:13:51,520 here maybe not and inhale reach it all 218 00:13:51,520 --> 00:13:53,770 the way up stretch stretch stretch big 219 00:13:53,770 --> 00:13:55,870 full body stretch here again beyond the 220 00:13:55,870 --> 00:13:56,329 physical 221 00:13:56,329 --> 00:13:58,910 body energy reaching up energy grounding 222 00:13:58,910 --> 00:14:01,459 down so good for you and then exhale 223 00:14:01,459 --> 00:14:04,399 release back to the mountain so all that 224 00:14:04,399 --> 00:14:05,779 you decide if its feet hip width apart 225 00:14:05,779 --> 00:14:08,509 feels more stable secure or maybe you 226 00:14:08,509 --> 00:14:11,290 come to that four part equal standing 227 00:14:11,290 --> 00:14:12,649 here we go 228 00:14:12,649 --> 00:14:14,239 playing with an audible breath or that 229 00:14:14,239 --> 00:14:16,339 Wu Jie breath which is a video for and 230 00:14:16,339 --> 00:14:17,389 it takes a little bit of practice but 231 00:14:17,389 --> 00:14:21,889 it's really nice to focus the mind that 232 00:14:21,889 --> 00:14:25,519 busy thinking mind and so good for the 233 00:14:25,519 --> 00:14:28,189 body here we go inhale soft knees inhale 234 00:14:28,189 --> 00:14:34,699 extend fingertips left to right exhale 235 00:14:34,699 --> 00:14:35,809 hands to heart 236 00:14:35,809 --> 00:14:42,639 nice and slow chin to chest reach behind 237 00:14:42,639 --> 00:14:45,649 inhale press away from the earth as you 238 00:14:45,649 --> 00:14:55,610 reach up exhale float it down keep it 239 00:14:55,610 --> 00:15:00,980 going inhale halfway lift exhale hands 240 00:15:00,980 --> 00:15:08,709 to heart chin to chest reach around 241 00:15:09,390 --> 00:15:14,320 and he'll reach it up and exhale hands 242 00:15:14,320 --> 00:15:19,360 float down so I'll stop talking just get 243 00:15:19,360 --> 00:15:24,370 in the groove here inhale follow your 244 00:15:24,370 --> 00:15:26,550 breath 245 00:15:39,890 --> 00:15:42,750 let's do two more especially if you've 246 00:15:42,750 --> 00:15:44,070 been doing this with me for a while you 247 00:15:44,070 --> 00:15:47,690 can begin to soften out the hard edges 248 00:16:10,090 --> 00:16:12,370 and one more when you've complete you're 249 00:16:12,370 --> 00:16:16,620 around will pause and mountain 250 00:16:40,860 --> 00:16:43,569 soften the gaze or close your eyes and 251 00:16:43,569 --> 00:16:45,279 just notice how you feel what that did 252 00:16:45,279 --> 00:16:53,350 totally blissed me out say no to drugs 253 00:16:53,350 --> 00:16:58,949 get high on yoga with adriene yoga camp 254 00:16:58,949 --> 00:17:01,089 drop your chin you just bat your 255 00:17:01,089 --> 00:17:03,610 eyelashes open just soft movement in the 256 00:17:03,610 --> 00:17:07,150 hands and feet just kind of move on to 257 00:17:07,150 --> 00:17:09,609 the next thing and make sure that we're 258 00:17:09,609 --> 00:17:11,709 not holding too tight so we're coming 259 00:17:11,709 --> 00:17:13,119 into warrior one so we're just going to 260 00:17:13,119 --> 00:17:14,829 come into it with the right foot forward 261 00:17:14,829 --> 00:17:19,329 and the left foot back I'll take a 262 00:17:19,329 --> 00:17:21,369 second to get into the legs so you might 263 00:17:21,369 --> 00:17:23,260 just find a couple bends in the knee a 264 00:17:23,260 --> 00:17:26,919 little awareness and that back foot and 265 00:17:26,919 --> 00:17:28,690 then when you're ready I'll reach the 266 00:17:28,690 --> 00:17:31,929 arms all the way up and overhead find 267 00:17:31,929 --> 00:17:36,820 your posture big breath in and then big 268 00:17:36,820 --> 00:17:39,250 breath out as you release the fingertips 269 00:17:39,250 --> 00:17:40,330 down so we're going to move through our 270 00:17:40,330 --> 00:17:42,100 flow while you're doing three times in 271 00:17:42,100 --> 00:17:44,559 warrior one on each side so moving 272 00:17:44,559 --> 00:17:45,789 through our flow start with the 273 00:17:45,789 --> 00:17:47,260 fingertips down and then turn your 274 00:17:47,260 --> 00:17:48,610 pinkies towards the front edge of your 275 00:17:48,610 --> 00:17:52,210 mat so open open through the chest now 276 00:17:52,210 --> 00:17:53,830 the root of this pose strong in that 277 00:17:53,830 --> 00:17:56,620 back leg lengthen tailbone heavy down to 278 00:17:56,620 --> 00:17:58,419 the ground here we go inhale halfway 279 00:17:58,419 --> 00:18:06,010 lift exhale hands to heart play here 280 00:18:06,010 --> 00:18:08,399 chin to chest a focus on the breath 281 00:18:08,399 --> 00:18:11,140 inhale reach for the sky warrior one 282 00:18:11,140 --> 00:18:18,520 exhale down we go inhale halfway lift 283 00:18:18,520 --> 00:18:23,980 exhale hands to heart 284 00:18:23,980 --> 00:18:27,940 hug energy into the midline chin to 285 00:18:27,940 --> 00:18:30,309 chest reach behind strong legs here you 286 00:18:30,309 --> 00:18:33,370 got it and Hale all the way up warrior 287 00:18:33,370 --> 00:18:33,789 one 288 00:18:33,789 --> 00:18:35,260 look to see if you've come out of that 289 00:18:35,260 --> 00:18:38,710 front bend exhale rain it down just 290 00:18:38,710 --> 00:18:41,649 softly release one more time you got it 291 00:18:41,649 --> 00:18:45,429 inhale halfway lift and exhale stay 292 00:18:45,429 --> 00:18:48,690 focused hands to heart 293 00:18:48,690 --> 00:18:51,340 chin to chest reach behind strong in 294 00:18:51,340 --> 00:18:55,380 that back leg inhale warrior one and 295 00:18:55,380 --> 00:18:57,760 exhale bringing it down begin to 296 00:18:57,760 --> 00:18:59,440 straighten through that front leg we'll 297 00:18:59,440 --> 00:19:00,909 slowly slowly bring the hands to the 298 00:19:00,909 --> 00:19:03,820 waistline and begin to take the head the 299 00:19:03,820 --> 00:19:06,850 heart forward nice flat back as long as 300 00:19:06,850 --> 00:19:09,250 you can and then slow release down to 301 00:19:09,250 --> 00:19:12,090 the ground fingertips touch the mat and 302 00:19:12,090 --> 00:19:14,710 we have Lao the head the crown to 303 00:19:14,710 --> 00:19:18,519 release big breath in here and soften 304 00:19:18,519 --> 00:19:20,529 through that front knee and we power 305 00:19:20,529 --> 00:19:25,769 back up warrior one inhale in exhale 306 00:19:25,769 --> 00:19:27,970 release hands come to the waistline I 307 00:19:27,970 --> 00:19:30,730 will just turn the right toes in then 308 00:19:30,730 --> 00:19:32,950 the left toes out to do the same thing 309 00:19:32,950 --> 00:19:40,470 on the other side so find your footing 310 00:19:40,889 --> 00:19:43,840 we'll come to warrior one reaching the 311 00:19:43,840 --> 00:19:45,389 arms all the way up and over the head 312 00:19:45,389 --> 00:19:47,919 plug the shoulders down lift the heart 313 00:19:47,919 --> 00:19:52,360 up and when you feel good and strong 314 00:19:52,360 --> 00:19:54,549 release the arms down and we move into 315 00:19:54,549 --> 00:19:56,230 our flow big breath in to send the 316 00:19:56,230 --> 00:19:59,830 fingertips out left to right big breath 317 00:19:59,830 --> 00:20:04,120 out low hands to heart close to my eyes 318 00:20:04,120 --> 00:20:08,200 and chin to chest reach behind inhale 319 00:20:08,200 --> 00:20:13,570 all the way up warrior one exhale take 320 00:20:13,570 --> 00:20:19,529 it down two more inhale halfway lift 321 00:20:19,590 --> 00:20:23,250 exhale hands to heart 322 00:20:23,429 --> 00:20:26,500 chin to chest reach behind 323 00:20:26,500 --> 00:20:29,700 and then he'll take it all the way up 324 00:20:29,700 --> 00:20:35,020 exhale all the way down last time I 325 00:20:35,020 --> 00:20:38,610 won't cue it just move with your breath 326 00:20:55,120 --> 00:20:57,909 great after you release pull the left 327 00:20:57,909 --> 00:20:59,320 hip crease back strain through that 328 00:20:59,320 --> 00:21:00,970 front leg hands come to the waistline 329 00:21:00,970 --> 00:21:04,360 and we slowly send ahead the heart 330 00:21:04,360 --> 00:21:06,700 forward flat back position as long as 331 00:21:06,700 --> 00:21:09,549 you can and stay strong in that back leg 332 00:21:09,549 --> 00:21:12,850 as you release if you need to bend this 333 00:21:12,850 --> 00:21:20,860 front knee here please do breathe and 334 00:21:20,860 --> 00:21:24,039 soften through coming back to your 335 00:21:24,039 --> 00:21:25,899 warrior one powering through the front 336 00:21:25,899 --> 00:21:27,759 leg strong bending that front knee you 337 00:21:27,759 --> 00:21:31,240 reach reach reach and then exhale 338 00:21:31,240 --> 00:21:33,249 release hands to the waistline we'll 339 00:21:33,249 --> 00:21:36,249 turn the left toes in and if you want to 340 00:21:36,249 --> 00:21:37,509 have a little fun day you can hop to the 341 00:21:37,509 --> 00:21:40,289 center otherwise heel-toe heel-toe 342 00:21:40,289 --> 00:21:44,200 Mountain release the fingertips stand up 343 00:21:44,200 --> 00:21:46,619 nice and tall in here man 344 00:21:46,619 --> 00:21:53,110 exhale release inhale toe heel toe the 345 00:21:53,110 --> 00:21:54,610 feet hip-width apart we're going to take 346 00:21:54,610 --> 00:21:56,919 it back down to the ground to relax open 347 00:21:56,919 --> 00:22:00,309 the toes inhale reach up exhale hands 348 00:22:00,309 --> 00:22:02,139 down through the midline as you slowly 349 00:22:02,139 --> 00:22:07,809 lower down come into a yogic squat so if 350 00:22:07,809 --> 00:22:09,820 the heels come up here allow them to 351 00:22:09,820 --> 00:22:12,789 come up and maybe keep the fingertips on 352 00:22:12,789 --> 00:22:15,340 the earth otherwise it's right down into 353 00:22:15,340 --> 00:22:19,869 this mile asana variation pressing the 354 00:22:19,869 --> 00:22:22,149 elbows into the legs and squeezing the 355 00:22:22,149 --> 00:22:25,149 elbows squeezing the legs in towards the 356 00:22:25,149 --> 00:22:29,499 elbows lift your sternum toward your 357 00:22:29,499 --> 00:22:33,039 thumbs lift through the crown stay here 358 00:22:33,039 --> 00:22:36,539 for a couple breaths nice long smooth 359 00:22:36,539 --> 00:22:38,769 focused breaths 360 00:22:38,769 --> 00:22:41,919 if you want to release the palms down 361 00:22:41,919 --> 00:22:44,649 for little crow practice but Kaasen up 362 00:22:44,649 --> 00:22:48,820 please do nice focus keeping that 363 00:22:48,820 --> 00:22:53,220 Drishti right out in front that focus 364 00:22:58,900 --> 00:23:01,950 good then we'll slowly begin to release 365 00:23:01,950 --> 00:23:06,600 gently bring the palms back behind you 366 00:23:06,600 --> 00:23:10,780 sending your bum to the earth we're just 367 00:23:10,780 --> 00:23:12,520 going to take a second to windshield 368 00:23:12,520 --> 00:23:15,250 wiper the legs so sending the knees over 369 00:23:15,250 --> 00:23:17,980 towards one side lifting up through the 370 00:23:17,980 --> 00:23:22,030 heart and then rocking through one leg 371 00:23:22,030 --> 00:23:27,190 at a time feels best here and over lift 372 00:23:27,190 --> 00:23:32,070 your heart and one more time you say 373 00:23:37,980 --> 00:23:42,340 cool walking the feet back in and coming 374 00:23:42,340 --> 00:23:46,200 to flat back interlace the fingertips 375 00:23:46,200 --> 00:23:49,480 bring them behind the head I am focused 376 00:23:49,480 --> 00:23:51,670 let's connect to the center remember 377 00:23:51,670 --> 00:23:53,920 your mantra scoop the tailbone up yogi 378 00:23:53,920 --> 00:23:55,900 bicycles today press up off the toes 379 00:23:55,900 --> 00:23:57,400 shins parallel this is what we're ending 380 00:23:57,400 --> 00:23:58,780 with so give it your all here we go 381 00:23:58,780 --> 00:24:02,100 inhale in exhale peel the head the neck 382 00:24:02,100 --> 00:24:04,740 your shoulders up keep the elbows wide 383 00:24:04,740 --> 00:24:07,240 extend the right leg out long cross 384 00:24:07,240 --> 00:24:11,470 right elbow to left knee inhale back to 385 00:24:11,470 --> 00:24:14,440 Center exhale left elbow to right knee 386 00:24:14,440 --> 00:24:17,320 extend through the left leg inhale back 387 00:24:17,320 --> 00:24:19,480 to Center keep it going keep it lots of 388 00:24:19,480 --> 00:24:22,290 space between the chin in the chest 389 00:24:22,290 --> 00:24:25,870 inhale back to Center exhale cross it 390 00:24:25,870 --> 00:24:27,520 over now you can take away that Center 391 00:24:27,520 --> 00:24:30,010 and just move through the bicycles but I 392 00:24:30,010 --> 00:24:32,020 think you should still be really mindful 393 00:24:32,020 --> 00:24:33,880 that lower back remember I have 394 00:24:33,880 --> 00:24:36,300 supported 395 00:24:41,680 --> 00:24:50,020 five more seconds you got it awesome 396 00:24:50,020 --> 00:24:53,830 even it out and then release give 397 00:24:53,830 --> 00:24:56,620 yourself a big hug point and flex the 398 00:24:56,620 --> 00:25:02,590 feet and slowly release draw the 399 00:25:02,590 --> 00:25:05,050 shoulder blades underneath and we're 400 00:25:05,050 --> 00:25:06,400 going to walk the left foot into the 401 00:25:06,400 --> 00:25:09,070 center and cross the right leg over like 402 00:25:09,070 --> 00:25:13,090 Eagle legs and send the arms out wide 403 00:25:13,090 --> 00:25:15,970 and Texas teeth and slowly with your 404 00:25:15,970 --> 00:25:18,370 Eagle legs melt towards the left nice 405 00:25:18,370 --> 00:25:20,320 and easy so you should get a nice 406 00:25:20,320 --> 00:25:23,380 massage in the left glute and we twist 407 00:25:23,380 --> 00:25:26,080 if this is too much you know you can 408 00:25:26,080 --> 00:25:36,850 always do recline twist and then back to 409 00:25:36,850 --> 00:25:37,480 Center 410 00:25:37,480 --> 00:25:40,180 and cross the legs take the left leg 411 00:25:40,180 --> 00:25:42,370 over the right hook the ankles maybe 412 00:25:42,370 --> 00:25:46,030 Eagle legs inhale in exhale gently melt 413 00:25:46,030 --> 00:25:55,900 them over to the right breathe carefully 414 00:25:55,900 --> 00:25:58,780 unravel come back to Center we inhale 415 00:25:58,780 --> 00:26:01,000 send the legs up reach the fingertips 416 00:26:01,000 --> 00:26:03,970 towards the outer edges of your feet we 417 00:26:03,970 --> 00:26:06,370 hover here you might find a little 418 00:26:06,370 --> 00:26:08,740 movement you might find the pulses you 419 00:26:08,740 --> 00:26:11,320 might take Simba and reach him over the 420 00:26:11,320 --> 00:26:18,520 cliff one way and then the other so 421 00:26:18,520 --> 00:26:19,780 giving the lower back some love just 422 00:26:19,780 --> 00:26:21,070 kind of neutralizing through the spine 423 00:26:21,070 --> 00:26:22,390 one more breath here wherever you are 424 00:26:22,390 --> 00:26:27,570 and then exhale release everything 425 00:26:29,520 --> 00:26:31,540 awesome 426 00:26:31,540 --> 00:26:35,320 center yourself on your yoga mat or not 427 00:26:35,320 --> 00:26:42,790 I am blue send the legs out long find 428 00:26:42,790 --> 00:26:44,620 what feels good here get situated so 429 00:26:44,620 --> 00:26:46,150 that you can take a moment to be at 430 00:26:46,150 --> 00:26:54,700 peace and relax let go so this moment is 431 00:26:54,700 --> 00:26:58,470 important this moment is about surrender 432 00:27:00,120 --> 00:27:02,650 let your breath return to its natural 433 00:27:02,650 --> 00:27:05,980 rhythm stay here as long as time allows 434 00:27:05,980 --> 00:27:08,170 otherwise I know time is precious thank 435 00:27:08,170 --> 00:27:09,700 you for sharing your time with me I hope 436 00:27:09,700 --> 00:27:14,730 you have an awesome day namaste