hey everyone and welcome to 30 days of yoga camp it's day 18 and the mantra today is I surrender let's get started let's begin in extended Child's Pose so knees as wide as your yoga mat big toes to touch and then walk it on out my friends begin to settle in welcome yourself to your practice today close your eyes and take a big big breath in full of love and gratitude for making time for yourself today each day is and you you know it's hard to get to the mat some time so just take a nice big full breath a moment here gratitude of love self love love I think saying lourve is out of fashion out of style sorry and then just activate nice and slow through the fingertips kind of like a little baby animal here so just gentle movements through your claws you might even claw into your mat a little just sending awareness out to the fingers and then relax your shoulders and then the same thing with the feet not big movement here but just kind of waking up through the feet and noticing as you press into your toes how the calves move and just a little reminder here as we spread awareness now to the feet that it's all connected every muscle every cell and so today's mantra is awesome and I think this is a good day to really drop the pin and remind ourselves and reconnect to this idea that it's all connected so we begin our practice and extended Child's Pose today and we say I surrender so again close your eyes and we're just going to practice the mantra here with the heart melting down I invite you to just slowly deepen the breath and then you can allow the fingertips to soften here if it feels good the toes to just kind of let go the shoulders to relax and say to yourself or softly out loud I surrender I surrender to the big picture again recalling that it's all connected and when we connect or reconnect to this idea that it's all connected then we really can kind of loosen our grip and surrender to the big picture this helps if you find that you've hit a roadblock somewhere in some area of your life this is an awesome way to just kind of massage that and tend to that feeling of being kind of butted up against something or we all know that feeling of not getting what you want sucks so we practice today I surrender take a couple more quiet breaths here notice the sounds around the room that you're in or the area that you're practicing in today and gently move the tongue around in your mouth maybe lick the lips here and begin to activate through the fingertips again press into the tops of the toes again and then on an exhale so big breath in here on an exhale press up to all fours find your tabletop position here spread through the fingertips knees underneath the hip points wrists underneath the shoulders and we take out that valley between the shoulder blades here by pressing up inhale drop the belly whenever you're ready move into a little cat-cow and exhale rounding forward out of the head down to the earth inhale and exhale a couple more times move with your breath stay connected to the toes connected to the finger princess if you work long into your math great thing walk the knees up a little bit here so you can be Center on your mat we're going to cross the ankle and just from here keep the palms where they are we're going to send the sit bones back you come into a kind of a cross-legged here we begin to wake up through the hips so home state reaching forward press into the fingerprints and release the head down surrender here breathe and then slowly rolling back up come to the knees we'll reverse the cross of the ankles just opposite one in front now and then send it back keep the palms where they are breathe and then pressing into the fingerprints calming all the way back up onto the knees walk the knees back underneath the hip points walk the palms forward and then curl the toes under send it up to a nice down dog so begin to pedal it out here letting the head the neck soften stretching out noticing where you are today melt the heart back melt the thighs back breathing deep one more breath here and exhale slowly lower the knees come back to tabletop so we're working on building strengthen the wrists here so make sure you keep attention on the palms spreading them super wide and pressing into the fingerprints here we go press into your foundation long in the neck and when you're ready extend the right toes out give the back leg a stretch then inhale lift from the right inner thigh pressing the top of the left foot inhale in exhale nose to knee rounding through the spine inhale extend welcoming a little heat to the body you might take the gaze forward and exhale rounding in inhale extend press into both palms evenly exhale nose to knee and one more time inhale extend full breath exhale rounding in awesome release curl the toes under send it back now it's your heart close your eyes I surrender repeat the mantra breathing deep here and then when you're ready activating through the fingerprints coming back up to all fours finding your four posts here pressing into the top of the right foot and when you're ready slide the left toes up long give it a rock when you're ready lift up to the left inner thigh and here we go inhale and press away from the earth exhale nose to knee inhale extend maybe finding extension through the crown gaze forward exhale nose to knee inhale extend spread through the toes exhale nose to knee make sure you're not locking the elbows here strong the hands inhale extend exhale rounding in one more inhale extend and exhale nose to knee try to touch your nose journey oh impossible okay release this time we keep the toes down we walk the knees together and we come off the wrists bilasa naw send the fingertips back sometimes it's nice if you want to peek through the video here to lift the fingertips up as if you were holding two balls get out of town and just kind of massaging the front of the wrist here holding your two balls it's a nice little counter stretch for the wrists take it or leave it take a couple quiet breaths here I surrender relaxing the shoulders beautiful let it go what if we had nothing else to do in this video nothing more could you just soften and relax here give yourself a solid breath in and out of completely letting go what does that feel like what does that look like sweet we're going to slowly roll up to here oh so engaged to the tops of the toes just like you did before feel the calves move as you press into the tops of the toes so strong foundation here as you tuck the chin to the chest and roll up the hero pose the palms come to the tops of the thighs again with knee stuff we always want to be careful either bringing a little blanket to the backs of the thighs now or just simply shifting to a little side saddle here once masculine once feminine it doesn't mean I mean it's just we all have masculinity and femininity in us right that's what I love about hatha yoga the Sun and the moon the masculine and the feminine has two two forces another video sorry so hopefully you've arrived here and hopefully you've noticed if the shoulders need a little movement if you need those big circles with the nose check in with the neck or maybe you're enjoying a bit of stillness continuing to tap into that breath and here in Vajrasana or your version of hero pose will close the eyes sit up nice and tall press into the tops of the toes and draw the shoulders the elbows down heart lifts chin parallel to the earth crown of the head high up towards the sky so begin to wake up the energetic eight energetic body here the energy and one more time soften your gaze or close your eyes and repeat the mantra rock and roll then inhale reach up towards the sky exhale to all fours inhale extension to the crown and exhale moving with your breath is basically when I'm trying to get us downward facing dog so this time five nice long deep breaths here begin to deepen your breath you might connect to a little eje breath here find what feels good Hetal the feet out melting the heart back and eventually fine stillness about five nice long breaths here finish it out then we're going to walk the palms back to the toes here today so just changing them walking the palms back to the toes forward fold crown of the head releases to the earth I'm just going to walk to the center of my mat but you can stay where you are and take a second here to let go bend the knees as generously as you need shake the head little side to side ear to ear that make sense no check that little side to side you grab the elbows and close your eyes here perhaps allowing any stress any tension anything that is perhaps holding you back you don't even have to identify it here just allow it to melt off your shoulders maybe spill off your back whatever you've been carrying that just is weighing you down maybe we allow that to release here and then nice and slow whenever you're ready we're going to grow from here nice and tall pressing into the feet and rolling up to mountain take your time lengthening through the crown of the head here find what feels good here if you need to move the feet a little bit loop the shoulders check in with the neck and then after you feel satisfied bring the palms together at your heart and find stillness begin to wake up the lower body by engaging lifting the niqabs lengthening the tailbone down finding that lift in the heart and in the crown we inhale in here and just gently exhale head to heart as you do so see if you can keep the shoulder blades drawing together here nice stretch in the back of the neck maybe you bring your thumbs to your third eye point even here and we practice the mantra I surrender big breath in big breath out as you soften the knees and send the fingertips forward keep your right fingertips reaching forward and then as if you were pulling back bow and arrow here keep soft bend in the knees send your left fingertips back soften your gaze so just make sure the neck in the face is nice and soft you're not clinching anywhere so nice and graceful soft in the sensory organs here inhale in exhale relax your shoulders down take one more breath inhale in and then exhale dropping the left fingertips down and we'll take it to the other side so soft knees here first and then as if you're pulling back like a bow and arrow here reaching actively reaching left fingertips forward and then sending the right fingertips back opening the chest waking up the muscles of the upper back body lengthen tailbone down careful not to lock here lengthen through the crown of the head one more breath exhale relax the shoulders and then drop the right fingertips down palms come together and we inhale reach it up exhale hands to heart great take a second now to walk to the center of your mat and we're going to turn sideways on the mat for nice wide angle pose so take your time getting there we're going to step the feet super wide and turn the two big toes in just slightly so find your foundation here pressing into the outer edges of the feet if you know you're going to need a block or book or something for wide angle pose standing wide angle for your forward fold you might grab it now otherwise palms together and I must stay at the heart lift your sternum to your thumbs engage through the legs once again big breath in big breath out relax your shoulders down great inhale reach the fingertips extend the arms out wide take a couple moments here to just breathe breathe into the armpit chest lift and particular breathe so we take a couple juicy breaths here to lengthen to open expand let the energy radiates outward and then when you're ready surrender forward fold fingertips are going to stay out long sitting we're going to go back we feel that stretch that beautiful stretch on the backs of the legs we're strong in our foundation we're not gripping in the toes gaze straight down hold one more breath here nice flat back you got it and then release the fingertips down to the earth to your block to your books and we begin to find what feels good here we're working at different levels so you might find just a gentle sway you might be working on creating space here so you might be lifted or you might be walking the palms in line with the arches of the feet releasing the crown the head down towards the Earth eventually maybe one day everyone hug the elbows in if you're here we have a video on wide legged forward fold so wherever you are be there fully present a total surrender to the sensations in the body connect with your breath and then slowly we unravel fingertips so nice strong foundation in the legs soften through the knees fingertips are going to reach back outward left to right once again strong the legs inhale all the way back up lift your heart lengthen the tailbone down then inhale reach for the sky palms come together and we exhale back to the heart and namaste beautiful okay one more thing here standing on each side and then we'll take it back down right toes turn out left toes turn in already turn in but you might have to step your foot up a little bit inhale turning heart center and belly button towards the right toes just checking with the hip so we can square the hips here great otherwise working where you're at today inhaling lift the sternum to the thumbs exhale we begin to slowly take that flat back forward loop the shoulders think about drawing your elbows and shoulder blades back here so we keep it open nice and wide not collapse so you might have to adjust your footing here lengthening through the crown flat back as long as possible and then slowly beginning to release fingertips come to the mat palms to the shins careful not to collapse your weight into the leg though or use a prop right hip crease pulls back and ultimately we take a second here to surrender fully connect to the sensations probably intense sensations in the right leg here still strong and rooted through the back foot if you want you can wrap the palms around the right calf here and draw your nose to your knee again working at all different levels also if you want to repeat your yoga camp at any time you know each journey will be different then everyone soften through the knees just a hair press into your foundation all four corners of the feet palms are going to come back to the heart and we lift up from there great turn the right toes in send the left toes out same thing strong footing here inhale lift the heart palms together exhale pull the left hip crease back try to keep a nice flat back as long as possible breathing deep inhale and exhale drawing the shoulder blades together take one more breath here and then when you're ready slowly melting it down again a total surrender to the sensations here definitely an intense posture fingertips down I know you have a strong commitment to your feet here to your foundation you're doing awesome take a second to maybe soften the gaze or close the eyes breathe deep maybe wrap the palms around the calf for something new and then soften through both knees so nice and soft in the knees not locked bring the palms back to the heart center and we press into the feet to lift the heart back up yeah great turn the left toes in keep the right toes where they are turn the left toes in so now we have both toes turning in and then we're just going to continue the journey heel telling the feet back to Center why do I love that so much so silly Mountain Pose inhale reach for the sky exhale rain it down let's take a second here to scan the body notice how you feel great then we'll swim the fingertips around to interlace you can also come into a reverse namaste here bringing the palms together youch not I though you can also grab the elbows or interlace so I have lots of options here reverse namaste grabbing the elbows I'll grab the elbows or interlacing the fingertips and again scanning the body breathing deeply breathes a lot here we need the breath opening opening hmm sometimes this is the yoga right no vinyasa just balancing it out total surrender release the fingertips down on your next big breath in reach it up exhale down we go forward fold crawl the hand's underneath the toes give yourself a little wrist massage stretch through the forearms crown of the head down high breathe a lot breathe deeply maybe bend the knees here feels good belly comes to the tops of the thighs and then we release open the toes out let them spill off your yoga mat use your fingertips or your palms to brace you as you slowly bend the knees and come into a little squat couple nice long juicy loving breaths here stay present as sensations the body see if you can lift your Center your belly button up in space a little more so rather than just collapsing with the gravity see if you can engage a little bit more today hmm maybe you see the mantra to yourself here and gently releasing taking your time to come to seated sending the legs out long oh they'll awesome pressing through the heels taking a moment to just lift up through the spine dandasana so palms can come to the earth or fingertips and we loop the shoulders and lift up through the center channel just taking a second here to allow the tops of the thighs to melt down and engaging lifting from the pelvic floor all the way up through the crown of the head one more breath here you got it then inhale sweep the arms all the way up and overhead this is like I surrender reaching up and forward fold our last forward fold to the practice so enjoy bend the knees as generously as you need massage the feet if it feels good maybe you come to a more active asana that's still take a second to surrender to sensations in the body the thoughts that cross your mind and any sensations around the heart any any feelings that you're having an emotion sometimes I'll have a memory of something in a forward fold that I'm like so just notice what comes up you don't have to force yourself into this perfect shape come to a place that kind of meets your boundary and feels good and let go and we'll take one more breath here close your eyes big breath in and big breath out great lease nice and slow we'll come to lie flat on their backs when you get there hug the knees into the chest give yourself a nice hug scooping the tailbone up I'm feeling supported by the earth so we're going to close today's practice with a reclined cobblers pose if there's anything else you'd like to do on your mat before you head there do it now otherwise we'll bring the soles of the feet together and open the knees why take the hands to the hips creases here and just give yourself a little dental massage here pushing down then we'll make sure that the shoulder blades are snuggling together under the heart center and when you're ready we'll open the palms out arms at your side tuck the chin slightly lengthening through the back of the neck soften the skin of the face close your eyes keep breathing here one last time today I surrender the mantra I surrender the act of surrendering is so powerful kind of loosen our grip trust accept remain open to all possibilities sweet practice today thanks for joining me I'll see you next time namaste Oh