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hey everyone and welcome to 30 days of

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yoga camp it's day 18 and the mantra

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today is I surrender let's get started

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let's begin in extended Child's Pose

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so knees as wide as your yoga mat big

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toes to touch and then walk it on out my

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friends begin to settle in

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welcome yourself to your practice today

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close your eyes and take a big big

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breath in full of love and gratitude for

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making time for yourself today

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each day is and you you know it's hard

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to get to the mat some time so just take

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a nice big full breath a moment here

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gratitude of love self love love I think

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saying lourve is out of fashion out of

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style sorry

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and then just activate nice and slow

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through the fingertips kind of like a

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little baby animal here so just gentle

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movements through your claws you might

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even claw into your mat a little just

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sending awareness out to the fingers and

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then relax your shoulders and then the

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same thing with the feet not big

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movement here but just kind of waking up

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through the feet and noticing as you

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press into your toes how the calves move

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and just a little reminder here as we

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spread awareness now to the feet that

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it's all connected every muscle every

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cell and so today's mantra is awesome

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and I think this is a good day to really

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drop the pin and remind ourselves and

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reconnect to this idea that it's all

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connected so we begin our practice and

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extended Child's Pose today and we say I

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surrender

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so again close your eyes and we're just

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going to practice the mantra here with

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the heart melting down

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I invite you to just slowly deepen the

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breath

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and then you can allow the fingertips to

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soften here if it feels good the toes to

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just kind of let go the shoulders to

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relax and say to yourself or softly out

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loud I surrender I surrender to the big

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picture again recalling that it's all

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connected and when we connect or

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reconnect to this idea that it's all

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connected

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then we really can kind of loosen our

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grip and surrender to the big picture

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this helps if you find that you've hit a

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roadblock somewhere in some area of your

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life this is an awesome way to just kind

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of massage that and tend to that feeling

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of being kind of butted up against

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something or we all know that feeling of

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not getting what you want sucks so we

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practice today

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I surrender take a couple more quiet

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breaths here notice the sounds around

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the room that you're in or the area that

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you're practicing in today

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and gently move the tongue around in

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your mouth maybe lick the lips here and

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begin to activate through the fingertips

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again press into the tops of the toes

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again and then on an exhale so big

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breath in here on an exhale press up to

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all fours find your tabletop position

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here spread through the fingertips knees

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underneath the hip points wrists

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underneath the shoulders and we take out

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that valley between the shoulder blades

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here by pressing up inhale drop the

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belly whenever you're ready move into a

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little cat-cow and exhale rounding

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forward out of the head down to the

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earth inhale and exhale a couple more

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times move with your breath

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stay connected to the toes connected to

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the finger princess if you work long

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into your math

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great thing walk the knees up a little

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bit here so you can be Center on your

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mat we're going to cross the ankle and

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just from here keep the palms where they

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are we're going to send the sit bones

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back you come into a kind of a

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cross-legged here we begin to wake up

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through the hips so home state reaching

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forward press into the fingerprints and

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release the head down surrender here

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breathe and then slowly rolling back up

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come to the knees we'll reverse the

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cross of the ankles just opposite one in

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front now and then send it back keep the

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palms where they are breathe

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and then pressing into the fingerprints

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calming all the way back up onto the

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knees walk the knees back underneath the

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hip points walk the palms forward and

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then curl the toes under send it up to a

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nice down dog so begin to pedal it out

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here letting the head the neck soften

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stretching out noticing where you are

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today melt the heart back melt the

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thighs back breathing deep one more

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breath here and exhale slowly lower the

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knees come back to tabletop so we're

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working on building strengthen the

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wrists here so make sure you keep

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attention on the palms spreading them

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super wide and pressing into the

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fingerprints

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here we go press into your foundation

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long in the neck and when you're ready

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extend the right toes out give the back

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leg a stretch then inhale lift from the

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right inner thigh pressing the top of

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the left foot inhale in exhale nose to

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knee rounding through the spine inhale

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extend welcoming a little heat to the

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body you might take the gaze forward and

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exhale rounding in inhale extend press

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into both palms evenly exhale nose to

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knee and one more time inhale extend

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full breath exhale rounding in awesome

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release curl the toes under send it back

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now it's your heart close your eyes I

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surrender repeat the mantra

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breathing deep here and then when you're

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ready activating through the

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fingerprints coming back up to all fours

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finding your four posts here pressing

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into the top of the right foot and when

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you're ready slide the left toes up long

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give it a rock when you're ready lift up

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to the left inner thigh and here we go

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inhale and press away from the earth

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exhale nose to knee inhale extend maybe

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finding extension through the crown gaze

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forward exhale nose to knee inhale

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extend spread through the toes exhale

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nose to knee make sure you're not

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locking the elbows here strong the hands

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inhale extend exhale rounding in one

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more inhale extend and exhale nose to

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knee

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try to touch your nose journey oh

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impossible okay release this time we

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keep the toes down we walk the knees

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together and we come off the wrists

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bilasa naw send the fingertips back

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sometimes it's nice if you want to peek

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through the video here to lift the

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fingertips up as if you were holding two

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balls get out of town and just kind of

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massaging the front of the wrist here

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holding your two balls it's a nice

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little counter stretch for the wrists

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take it or leave it take a couple quiet

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breaths here

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I surrender

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relaxing the shoulders beautiful let it

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go

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what if we had nothing else to do in

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this video nothing more could you just

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soften and relax here give yourself a

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solid breath in and out of completely

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letting go what does that feel like what

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does that look like sweet we're going to

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slowly roll up to here oh so engaged to

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the tops of the toes just like you did

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before feel the calves move as you press

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into the tops of the toes so strong

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foundation here as you tuck the chin to

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the chest and roll up the hero pose the

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palms come to the tops of the thighs

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again with knee stuff we always want to

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be careful either bringing a little

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blanket to the backs of the thighs now

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or just simply shifting to a little side

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saddle here once masculine once feminine

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it doesn't mean I mean it's just we all

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have masculinity and femininity in us

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right that's what I love about hatha

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yoga the Sun and the moon the masculine

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and the feminine has two two forces

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another video sorry so hopefully you've

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arrived here and hopefully you've

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noticed if the shoulders need a little

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movement if you need those big circles

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with the nose check in with the neck or

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maybe you're enjoying a bit of stillness

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continuing to tap into that breath and

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here in Vajrasana or your version of

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hero pose will close the eyes sit up

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nice and tall

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press into the tops of the toes and draw

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the shoulders the elbows down heart

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lifts chin parallel to the earth crown

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of the head high up towards the sky so

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begin to wake up the energetic

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eight energetic body here the energy and

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one more time soften your gaze or close

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your eyes and repeat the mantra rock and

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roll then inhale reach up towards the

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sky exhale to all fours

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inhale extension to the crown and exhale

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moving with your breath is basically

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when I'm trying to get us downward

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facing dog

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so this time five nice long deep breaths

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here begin to deepen your breath you

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might connect to a little eje breath

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here find what feels good

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Hetal the feet out melting the heart

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back

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and eventually fine stillness about five

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nice long breaths here finish it out

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then we're going to walk the palms back

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to the toes here today so just changing

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them walking the palms back to the toes

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forward fold crown of the head releases

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to the earth I'm just going to walk to

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the center of my mat but you can stay

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where you are and take a second here to

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let go bend the knees as generously as

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you need shake the head little side to

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side ear to ear that make sense no check

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that little side to side

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you grab the elbows and close your eyes

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here perhaps allowing any stress any

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tension anything that is perhaps holding

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you back you don't even have to identify

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it here just allow it to melt off your

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shoulders maybe spill off your back

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whatever you've been carrying that just

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is weighing you down

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maybe we allow that to release here and

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then nice and slow

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whenever you're ready we're going to

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grow from here nice and tall pressing

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into the feet and rolling up to mountain

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take your time

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lengthening through the crown of the

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head here find what feels good here if

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you need to move the feet a little bit

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loop the shoulders check in with the

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neck

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and then after you feel satisfied bring

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the palms together at your heart and

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find stillness begin to wake up the

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lower body by engaging lifting the

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niqabs

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lengthening the tailbone down finding

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that lift in the heart and in the crown

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we inhale in here and just gently exhale

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head to heart as you do so see if you

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can keep the shoulder blades drawing

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together here nice stretch in the back

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of the neck maybe you bring your thumbs

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to your third eye point even here and we

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practice the mantra I surrender big

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breath in big breath out as you soften

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the knees and send the fingertips

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forward keep your right fingertips

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reaching forward and then as if you were

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pulling back bow and arrow here keep

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soft bend in the knees send your left

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fingertips back soften your gaze so just

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make sure the neck in the face is nice

277
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and soft you're not clinching anywhere

278
00:16:16,750 --> 00:16:20,600
so nice and graceful soft in the sensory

279
00:16:20,600 --> 00:16:26,660
organs here inhale in exhale relax your

280
00:16:26,660 --> 00:16:28,310
shoulders down take one more breath

281
00:16:28,310 --> 00:16:31,910
inhale in and then exhale dropping the

282
00:16:31,910 --> 00:16:34,220
left fingertips down and we'll take it

283
00:16:34,220 --> 00:16:36,410
to the other side so soft knees here

284
00:16:36,410 --> 00:16:38,420
first and then as if you're pulling back

285
00:16:38,420 --> 00:16:41,870
like a bow and arrow here reaching

286
00:16:41,870 --> 00:16:43,820
actively reaching left fingertips

287
00:16:43,820 --> 00:16:46,700
forward and then sending the right

288
00:16:46,700 --> 00:16:52,520
fingertips back opening the chest waking

289
00:16:52,520 --> 00:16:53,930
up the muscles of the upper back body

290
00:16:53,930 --> 00:16:55,970
lengthen tailbone down careful not to

291
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lock here lengthen through the crown of

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the head one more breath exhale relax

293
00:17:02,540 --> 00:17:04,369
the shoulders

294
00:17:04,369 --> 00:17:06,849
and then drop the right fingertips down

295
00:17:06,849 --> 00:17:09,109
palms come together and we inhale reach

296
00:17:09,109 --> 00:17:13,990
it up exhale hands to heart

297
00:17:13,990 --> 00:17:16,819
great take a second now to walk to the

298
00:17:16,819 --> 00:17:17,929
center of your mat and we're going to

299
00:17:17,929 --> 00:17:21,020
turn sideways on the mat for nice wide

300
00:17:21,020 --> 00:17:22,309
angle pose

301
00:17:22,309 --> 00:17:23,869
so take your time getting there we're

302
00:17:23,869 --> 00:17:25,520
going to step the feet super wide and

303
00:17:25,520 --> 00:17:28,419
turn the two big toes in just slightly

304
00:17:28,419 --> 00:17:33,440
so find your foundation here pressing

305
00:17:33,440 --> 00:17:36,020
into the outer edges of the feet if you

306
00:17:36,020 --> 00:17:37,250
know you're going to need a block or

307
00:17:37,250 --> 00:17:39,679
book or something for wide angle pose

308
00:17:39,679 --> 00:17:43,220
standing wide angle for your forward

309
00:17:43,220 --> 00:17:46,279
fold you might grab it now otherwise

310
00:17:46,279 --> 00:17:48,020
palms together and I must stay at the

311
00:17:48,020 --> 00:17:49,669
heart lift your sternum to your thumbs

312
00:17:49,669 --> 00:17:52,610
engage through the legs once again big

313
00:17:52,610 --> 00:17:55,610
breath in big breath out relax your

314
00:17:55,610 --> 00:17:59,690
shoulders down great inhale reach the

315
00:17:59,690 --> 00:18:02,899
fingertips extend the arms out wide take

316
00:18:02,899 --> 00:18:04,309
a couple moments here to just breathe

317
00:18:04,309 --> 00:18:08,799
breathe into the armpit chest lift and

318
00:18:08,799 --> 00:18:15,409
particular breathe so we take a couple

319
00:18:15,409 --> 00:18:18,260
juicy breaths here to lengthen to open

320
00:18:18,260 --> 00:18:21,169
expand let the energy radiates outward

321
00:18:21,169 --> 00:18:25,039
and then when you're ready surrender

322
00:18:25,039 --> 00:18:28,399
forward fold fingertips are going to

323
00:18:28,399 --> 00:18:30,289
stay out long sitting we're going to go

324
00:18:30,289 --> 00:18:32,179
back we feel that stretch that beautiful

325
00:18:32,179 --> 00:18:33,500
stretch on the backs of the legs we're

326
00:18:33,500 --> 00:18:35,870
strong in our foundation we're not

327
00:18:35,870 --> 00:18:38,090
gripping in the toes gaze straight down

328
00:18:38,090 --> 00:18:40,309
hold one more breath here nice flat back

329
00:18:40,309 --> 00:18:42,860
you got it and then release the

330
00:18:42,860 --> 00:18:44,720
fingertips down to the earth to your

331
00:18:44,720 --> 00:18:49,159
block to your books and we begin to find

332
00:18:49,159 --> 00:18:50,539
what feels good here we're working at

333
00:18:50,539 --> 00:18:51,980
different levels so you might find just

334
00:18:51,980 --> 00:18:54,860
a gentle sway you might be working on

335
00:18:54,860 --> 00:18:56,419
creating space here so you might be

336
00:18:56,419 --> 00:19:00,260
lifted or you might be walking the palms

337
00:19:00,260 --> 00:19:03,970
in line with the arches of the feet

338
00:19:03,970 --> 00:19:06,049
releasing the crown the head down

339
00:19:06,049 --> 00:19:07,669
towards the Earth eventually maybe one

340
00:19:07,669 --> 00:19:09,740
day everyone hug the elbows in if you're

341
00:19:09,740 --> 00:19:13,370
here we have a video on wide legged

342
00:19:13,370 --> 00:19:18,560
forward fold so wherever you are

343
00:19:18,560 --> 00:19:24,570
be there fully present a total surrender

344
00:19:24,570 --> 00:19:29,160
to the sensations in the body connect

345
00:19:29,160 --> 00:19:36,360
with your breath and then slowly we

346
00:19:36,360 --> 00:19:40,650
unravel fingertips so nice strong

347
00:19:40,650 --> 00:19:42,510
foundation in the legs soften through

348
00:19:42,510 --> 00:19:43,800
the knees fingertips are going to reach

349
00:19:43,800 --> 00:19:46,740
back outward left to right once again

350
00:19:46,740 --> 00:19:49,800
strong the legs inhale all the way back

351
00:19:49,800 --> 00:19:51,960
up lift your heart lengthen the tailbone

352
00:19:51,960 --> 00:19:55,770
down then inhale reach for the sky palms

353
00:19:55,770 --> 00:19:58,530
come together and we exhale back to the

354
00:19:58,530 --> 00:20:01,950
heart and namaste beautiful okay one

355
00:20:01,950 --> 00:20:03,840
more thing here standing on each side

356
00:20:03,840 --> 00:20:05,160
and then we'll take it back down right

357
00:20:05,160 --> 00:20:09,120
toes turn out left toes turn in already

358
00:20:09,120 --> 00:20:10,440
turn in but you might have to step your

359
00:20:10,440 --> 00:20:12,170
foot up a little bit

360
00:20:12,170 --> 00:20:16,380
inhale turning heart center and belly

361
00:20:16,380 --> 00:20:18,690
button towards the right toes just

362
00:20:18,690 --> 00:20:20,010
checking with the hip so we can square

363
00:20:20,010 --> 00:20:21,390
the hips here great otherwise working

364
00:20:21,390 --> 00:20:25,860
where you're at today inhaling lift the

365
00:20:25,860 --> 00:20:28,920
sternum to the thumbs exhale we begin to

366
00:20:28,920 --> 00:20:32,310
slowly take that flat back forward loop

367
00:20:32,310 --> 00:20:33,900
the shoulders think about drawing your

368
00:20:33,900 --> 00:20:35,730
elbows and shoulder blades back here so

369
00:20:35,730 --> 00:20:38,010
we keep it open nice and wide not

370
00:20:38,010 --> 00:20:40,320
collapse so you might have to adjust

371
00:20:40,320 --> 00:20:43,200
your footing here lengthening through

372
00:20:43,200 --> 00:20:45,750
the crown flat back as long as possible

373
00:20:45,750 --> 00:20:49,460
and then slowly beginning to release

374
00:20:49,460 --> 00:20:52,620
fingertips come to the mat palms to the

375
00:20:52,620 --> 00:20:53,850
shins careful not to collapse your

376
00:20:53,850 --> 00:20:57,620
weight into the leg though or use a prop

377
00:20:57,620 --> 00:20:59,790
right hip crease pulls back and

378
00:20:59,790 --> 00:21:01,650
ultimately we take a second here to

379
00:21:01,650 --> 00:21:03,990
surrender fully connect to the

380
00:21:03,990 --> 00:21:07,470
sensations probably intense sensations

381
00:21:07,470 --> 00:21:09,750
in the right leg here still strong and

382
00:21:09,750 --> 00:21:13,040
rooted through the back foot

383
00:21:15,150 --> 00:21:17,470
if you want you can wrap the palms

384
00:21:17,470 --> 00:21:19,870
around the right calf here and draw your

385
00:21:19,870 --> 00:21:22,330
nose to your knee again working at all

386
00:21:22,330 --> 00:21:24,220
different levels also if you want to

387
00:21:24,220 --> 00:21:26,050
repeat your yoga camp at any time you

388
00:21:26,050 --> 00:21:31,330
know each journey will be different then

389
00:21:31,330 --> 00:21:33,250
everyone soften through the knees just a

390
00:21:33,250 --> 00:21:35,890
hair press into your foundation all four

391
00:21:35,890 --> 00:21:37,630
corners of the feet palms are going to

392
00:21:37,630 --> 00:21:39,970
come back to the heart and we lift up

393
00:21:39,970 --> 00:21:44,310
from there great turn the right toes in

394
00:21:44,310 --> 00:21:49,390
send the left toes out same thing strong

395
00:21:49,390 --> 00:21:54,610
footing here inhale lift the heart palms

396
00:21:54,610 --> 00:21:57,520
together exhale pull the left hip crease

397
00:21:57,520 --> 00:21:59,440
back try to keep a nice flat back as

398
00:21:59,440 --> 00:22:03,970
long as possible breathing deep inhale

399
00:22:03,970 --> 00:22:07,270
and exhale drawing the shoulder blades

400
00:22:07,270 --> 00:22:09,340
together take one more breath here and

401
00:22:09,340 --> 00:22:11,980
then when you're ready slowly melting it

402
00:22:11,980 --> 00:22:14,320
down again a total surrender to the

403
00:22:14,320 --> 00:22:15,970
sensations here definitely an intense

404
00:22:15,970 --> 00:22:20,350
posture fingertips down I know you have

405
00:22:20,350 --> 00:22:23,470
a strong commitment to your feet here to

406
00:22:23,470 --> 00:22:26,410
your foundation you're doing awesome

407
00:22:26,410 --> 00:22:28,630
take a second to maybe soften the gaze

408
00:22:28,630 --> 00:22:37,960
or close the eyes breathe deep maybe

409
00:22:37,960 --> 00:22:39,850
wrap the palms around the calf for

410
00:22:39,850 --> 00:22:42,510
something new

411
00:22:47,320 --> 00:22:49,940
and then soften through both knees so

412
00:22:49,940 --> 00:22:51,470
nice and soft in the knees not locked

413
00:22:51,470 --> 00:22:53,600
bring the palms back to the heart center

414
00:22:53,600 --> 00:22:56,270
and we press into the feet to lift the

415
00:22:56,270 --> 00:23:00,320
heart back up yeah great

416
00:23:00,320 --> 00:23:02,330
turn the left toes in keep the right

417
00:23:02,330 --> 00:23:03,710
toes where they are turn the left toes

418
00:23:03,710 --> 00:23:05,810
in so now we have both toes turning in

419
00:23:05,810 --> 00:23:06,560
and then we're just going to continue

420
00:23:06,560 --> 00:23:10,550
the journey heel telling the feet back

421
00:23:10,550 --> 00:23:11,300
to Center

422
00:23:11,300 --> 00:23:14,500
why do I love that so much so silly

423
00:23:14,500 --> 00:23:17,980
Mountain Pose inhale reach for the sky

424
00:23:17,980 --> 00:23:22,130
exhale rain it down let's take a second

425
00:23:22,130 --> 00:23:28,040
here to scan the body notice how you

426
00:23:28,040 --> 00:23:30,129
feel

427
00:23:35,640 --> 00:23:37,740
great then we'll swim the fingertips

428
00:23:37,740 --> 00:23:40,140
around to interlace you can also come

429
00:23:40,140 --> 00:23:42,030
into a reverse namaste here bringing the

430
00:23:42,030 --> 00:23:44,570
palms together

431
00:23:44,660 --> 00:23:48,600
youch not I though you can also grab the

432
00:23:48,600 --> 00:23:52,679
elbows or interlace so I have lots of

433
00:23:52,679 --> 00:23:56,460
options here reverse namaste grabbing

434
00:23:56,460 --> 00:23:58,230
the elbows I'll grab the elbows or

435
00:23:58,230 --> 00:24:04,230
interlacing the fingertips and again

436
00:24:04,230 --> 00:24:07,970
scanning the body breathing deeply

437
00:24:07,970 --> 00:24:10,440
breathes a lot here we need the breath

438
00:24:10,440 --> 00:24:20,940
opening opening hmm sometimes this is

439
00:24:20,940 --> 00:24:22,049
the yoga right

440
00:24:22,049 --> 00:24:25,290
no vinyasa just balancing it out total

441
00:24:25,290 --> 00:24:29,309
surrender release the fingertips down on

442
00:24:29,309 --> 00:24:31,740
your next big breath in reach it up

443
00:24:31,740 --> 00:24:38,400
exhale down we go forward fold crawl the

444
00:24:38,400 --> 00:24:40,110
hand's underneath the toes give yourself

445
00:24:40,110 --> 00:24:41,610
a little wrist massage stretch through

446
00:24:41,610 --> 00:24:45,799
the forearms crown of the head down high

447
00:24:45,799 --> 00:24:51,330
breathe a lot breathe deeply maybe bend

448
00:24:51,330 --> 00:24:53,040
the knees here feels good belly comes to

449
00:24:53,040 --> 00:24:59,220
the tops of the thighs and then we

450
00:24:59,220 --> 00:25:03,840
release open the toes out let them spill

451
00:25:03,840 --> 00:25:05,700
off your yoga mat use your fingertips or

452
00:25:05,700 --> 00:25:07,320
your palms to brace you as you slowly

453
00:25:07,320 --> 00:25:09,390
bend the knees and come into a little

454
00:25:09,390 --> 00:25:14,070
squat couple nice long juicy loving

455
00:25:14,070 --> 00:25:17,520
breaths here stay present as sensations

456
00:25:17,520 --> 00:25:21,870
the body see if you can lift your Center

457
00:25:21,870 --> 00:25:23,880
your belly button up in space a little

458
00:25:23,880 --> 00:25:25,500
more so rather than just collapsing with

459
00:25:25,500 --> 00:25:27,240
the gravity see if you can engage a

460
00:25:27,240 --> 00:25:30,470
little bit more today

461
00:25:33,050 --> 00:25:36,720
hmm maybe you see the mantra to yourself

462
00:25:36,720 --> 00:25:45,060
here and gently releasing taking your

463
00:25:45,060 --> 00:25:48,450
time to come to seated sending the legs

464
00:25:48,450 --> 00:25:54,750
out long oh they'll awesome pressing

465
00:25:54,750 --> 00:25:56,010
through the heels taking a moment to

466
00:25:56,010 --> 00:25:57,630
just lift up through the spine dandasana

467
00:25:57,630 --> 00:26:00,120
so palms can come to the earth or

468
00:26:00,120 --> 00:26:02,370
fingertips and we loop the shoulders and

469
00:26:02,370 --> 00:26:03,780
lift up through the center channel just

470
00:26:03,780 --> 00:26:05,640
taking a second here to allow the tops

471
00:26:05,640 --> 00:26:08,610
of the thighs to melt down and engaging

472
00:26:08,610 --> 00:26:10,950
lifting from the pelvic floor all the

473
00:26:10,950 --> 00:26:12,060
way up through the crown of the head one

474
00:26:12,060 --> 00:26:15,139
more breath here you got it

475
00:26:16,400 --> 00:26:19,050
then inhale sweep the arms all the way

476
00:26:19,050 --> 00:26:23,270
up and overhead this is like I surrender

477
00:26:23,270 --> 00:26:26,190
reaching up and forward fold our last

478
00:26:26,190 --> 00:26:29,820
forward fold to the practice so enjoy

479
00:26:29,820 --> 00:26:31,670
bend the knees as generously as you need

480
00:26:31,670 --> 00:26:33,870
massage the feet if it feels good maybe

481
00:26:33,870 --> 00:26:38,340
you come to a more active asana that's

482
00:26:38,340 --> 00:26:46,310
still take a second to surrender to

483
00:26:46,310 --> 00:26:50,550
sensations in the body the thoughts that

484
00:26:50,550 --> 00:26:54,960
cross your mind and any sensations

485
00:26:54,960 --> 00:26:57,360
around the heart any any feelings that

486
00:26:57,360 --> 00:26:59,550
you're having an emotion sometimes I'll

487
00:26:59,550 --> 00:27:01,200
have a memory of something in a forward

488
00:27:01,200 --> 00:27:04,590
fold that I'm like so just notice what

489
00:27:04,590 --> 00:27:06,949
comes up

490
00:27:10,530 --> 00:27:12,730
you don't have to force yourself into

491
00:27:12,730 --> 00:27:14,950
this perfect shape come to a place that

492
00:27:14,950 --> 00:27:16,750
kind of meets your boundary and feels

493
00:27:16,750 --> 00:27:22,380
good and let go

494
00:27:36,010 --> 00:27:38,019
and we'll take one more breath here

495
00:27:38,019 --> 00:27:43,659
close your eyes big breath in and big

496
00:27:43,659 --> 00:27:51,419
breath out great lease nice and slow

497
00:27:51,419 --> 00:27:56,220
we'll come to lie flat on their backs

498
00:27:58,260 --> 00:28:00,700
when you get there hug the knees into

499
00:28:00,700 --> 00:28:04,350
the chest give yourself a nice hug

500
00:28:05,549 --> 00:28:08,470
scooping the tailbone up I'm feeling

501
00:28:08,470 --> 00:28:17,620
supported by the earth so we're going to

502
00:28:17,620 --> 00:28:19,720
close today's practice with a reclined

503
00:28:19,720 --> 00:28:21,429
cobblers pose

504
00:28:21,429 --> 00:28:22,840
if there's anything else you'd like to

505
00:28:22,840 --> 00:28:24,490
do on your mat before you head there do

506
00:28:24,490 --> 00:28:27,010
it now otherwise we'll bring the soles

507
00:28:27,010 --> 00:28:28,750
of the feet together and open the knees

508
00:28:28,750 --> 00:28:34,330
why take the hands to the hips creases

509
00:28:34,330 --> 00:28:35,740
here and just give yourself a little

510
00:28:35,740 --> 00:28:45,639
dental massage here pushing down then

511
00:28:45,639 --> 00:28:47,019
we'll make sure that the shoulder blades

512
00:28:47,019 --> 00:28:49,450
are snuggling together under the heart

513
00:28:49,450 --> 00:28:51,760
center and when you're ready we'll open

514
00:28:51,760 --> 00:28:57,639
the palms out arms at your side tuck the

515
00:28:57,639 --> 00:28:59,860
chin slightly lengthening through the

516
00:28:59,860 --> 00:29:04,929
back of the neck soften the skin of the

517
00:29:04,929 --> 00:29:10,649
face close your eyes

518
00:29:13,110 --> 00:29:16,830
keep breathing here

519
00:29:28,980 --> 00:29:38,110
one last time today I surrender the

520
00:29:38,110 --> 00:29:40,450
mantra I surrender the act of

521
00:29:40,450 --> 00:29:42,580
surrendering is so powerful kind of

522
00:29:42,580 --> 00:29:51,520
loosen our grip trust accept remain open

523
00:29:51,520 --> 00:29:54,030
to all possibilities

524
00:29:55,740 --> 00:29:57,870
sweet practice today thanks for joining

525
00:29:57,870 --> 00:30:01,669
me I'll see you next time namaste

526
00:30:14,240 --> 00:30:16,270
Oh