1 00:00:00,060 --> 00:00:01,979 hey everyone and welcome to 30 days of 2 00:00:01,979 --> 00:00:04,710 yoga camp cue Aretha Franklin because 3 00:00:04,710 --> 00:00:07,290 today is day 19 and the mantra is I 4 00:00:07,290 --> 00:00:11,450 respect let's get started 5 00:00:19,789 --> 00:00:22,019 all ready let's start a nice 6 00:00:22,019 --> 00:00:26,009 cross-legged position today bringing the 7 00:00:26,009 --> 00:00:28,680 palms to the knees or the tops of the 8 00:00:28,680 --> 00:00:36,540 thighs and sitting up nice and tall take 9 00:00:36,540 --> 00:00:38,519 a second to get settled in just allow 10 00:00:38,519 --> 00:00:45,449 your energy to ground down here and 11 00:00:45,449 --> 00:00:48,739 begin to notice your breath 12 00:00:51,800 --> 00:00:54,250 close your eyes and scan the body 13 00:00:54,250 --> 00:00:56,930 noticing if you're holding anywhere in 14 00:00:56,930 --> 00:01:00,140 the jaw on the shoulders maybe in some 15 00:01:00,140 --> 00:01:01,850 odd place there's just a gripping of 16 00:01:01,850 --> 00:01:05,780 energy it's becoming a little more 17 00:01:05,780 --> 00:01:09,110 present in the body making adjustments 18 00:01:09,110 --> 00:01:15,009 as needed here as you settle in tune in 19 00:01:20,110 --> 00:01:26,780 the mantra today is I respect so before 20 00:01:26,780 --> 00:01:28,490 we get moving just take a quiet moment 21 00:01:28,490 --> 00:01:30,950 here to consider that affirmation maybe 22 00:01:30,950 --> 00:01:35,390 say it to yourself I respect and finish 23 00:01:35,390 --> 00:01:36,170 the sentence 24 00:01:36,170 --> 00:01:43,000 I respect my body 25 00:01:46,920 --> 00:01:50,100 maybe there's something pertinent to 26 00:01:50,100 --> 00:01:53,100 this moment that you can connect to I 27 00:01:53,100 --> 00:01:58,979 respect the opinions of others I respect 28 00:01:58,979 --> 00:02:11,670 my time my space I respect my inner 29 00:02:11,670 --> 00:02:22,320 wisdom and just naturally for me that 30 00:02:22,320 --> 00:02:26,790 makes me want to start moving my neck so 31 00:02:26,790 --> 00:02:29,370 notice what your body says to you when 32 00:02:29,370 --> 00:02:33,000 you say I respect maybe it's looping the 33 00:02:33,000 --> 00:02:36,480 shoulders maybe you feel a little 34 00:02:36,480 --> 00:02:38,820 emotion and maybe you're like I'm not 35 00:02:38,820 --> 00:02:40,350 feeling anything that's totally cool 36 00:02:40,350 --> 00:02:47,880 just notice and then when you're ready 37 00:02:47,880 --> 00:02:49,709 we're going to start moving inhaling 38 00:02:49,709 --> 00:02:51,180 reaching the arms all the way up and 39 00:02:51,180 --> 00:02:55,500 overhead and exhale floating the 40 00:02:55,500 --> 00:03:01,880 fingertips down inhale reaching up and 41 00:03:01,880 --> 00:03:04,410 exhale just getting the juices flowing 42 00:03:04,410 --> 00:03:12,540 here inhale reach exhale floating it 43 00:03:12,540 --> 00:03:15,450 down and last time inhale reach this 44 00:03:15,450 --> 00:03:21,570 time exhale over you see that might be 45 00:03:21,570 --> 00:03:22,920 the first time that's happened over into 46 00:03:22,920 --> 00:03:27,060 your twist left fingertips behind right 47 00:03:27,060 --> 00:03:30,090 palm on the left knee slowly roll up 48 00:03:30,090 --> 00:03:33,600 through the spine inhale in and exhale 49 00:03:33,600 --> 00:03:38,430 I respect my allergies actually no joke 50 00:03:38,430 --> 00:03:40,230 though this we can see I love this 51 00:03:40,230 --> 00:03:44,070 mantra stuff I love this conscious 52 00:03:44,070 --> 00:03:47,700 thinking I used to let allergies become 53 00:03:47,700 --> 00:03:50,010 a major part of my identity anyone is 54 00:03:50,010 --> 00:03:52,380 know me a while knows that I can't tell 55 00:03:52,380 --> 00:03:54,390 you how many events even like red 56 00:03:54,390 --> 00:03:57,599 carpets like totally destroyed by Austin 57 00:03:57,599 --> 00:03:58,260 allottee 58 00:03:58,260 --> 00:04:04,530 now mmm I don't get angry about anymore 59 00:04:04,530 --> 00:04:06,200 I don't let it control my life 60 00:04:06,200 --> 00:04:12,299 oddly enough it's gotten better it's 61 00:04:12,299 --> 00:04:14,099 that idea you're gonna stay in your 62 00:04:14,099 --> 00:04:16,108 twist here for a while and breathe it's 63 00:04:16,108 --> 00:04:18,149 that idea of you know like keep saying 64 00:04:18,149 --> 00:04:20,880 that you're sick you're like you white 65 00:04:20,880 --> 00:04:22,260 lie like I'm sick you're going to get 66 00:04:22,260 --> 00:04:24,030 sick usually happens and then you're 67 00:04:24,030 --> 00:04:25,440 really sick and you must double the time 68 00:04:25,440 --> 00:04:31,590 not good take one more breath in here 69 00:04:31,590 --> 00:04:36,000 and then slowly release and again we 70 00:04:36,000 --> 00:04:37,410 inhale reach the fingertips up towards 71 00:04:37,410 --> 00:04:39,169 the sky start to connect to your breath 72 00:04:39,169 --> 00:04:43,080 deep breaths exhale float it down maybe 73 00:04:43,080 --> 00:04:45,539 begin to integrate the neck and work it 74 00:04:45,539 --> 00:04:53,930 out inhale reaching the fingertips up 75 00:04:53,930 --> 00:04:57,560 big wings here extend fingertips out and 76 00:04:57,560 --> 00:05:01,590 one more time inhale reach and exhale 77 00:05:01,590 --> 00:05:03,539 twist it'd be awesome if I sneeze there 78 00:05:03,539 --> 00:05:09,479 to be while inhale roll it up exhale 79 00:05:09,479 --> 00:05:11,419 twist 80 00:05:11,419 --> 00:05:14,280 so I toyed with whether or not I respect 81 00:05:14,280 --> 00:05:16,020 was a mantra or an affirmation it 82 00:05:16,020 --> 00:05:17,729 everyone could connect to and I think 83 00:05:17,729 --> 00:05:20,039 it's challenging in a good way so just 84 00:05:20,039 --> 00:05:21,389 take a couple moments here and your 85 00:05:21,389 --> 00:05:26,580 twist to consider that notice when you 86 00:05:26,580 --> 00:05:29,760 get a little toxic thought syndrome very 87 00:05:29,760 --> 00:05:32,039 human or even a little judgy on the 88 00:05:32,039 --> 00:05:36,000 mantra also human just do your best 89 00:05:36,000 --> 00:05:37,740 see what you can connect to what will 90 00:05:37,740 --> 00:05:44,479 serve you breathing deep 91 00:05:52,560 --> 00:05:55,960 big breath in here exhale to release 92 00:05:55,960 --> 00:06:01,570 send both legs out long again no need to 93 00:06:01,570 --> 00:06:03,460 overdo it here just come into a nice 94 00:06:03,460 --> 00:06:06,640 wide legged shape that is good for you 95 00:06:06,640 --> 00:06:09,550 feel free to lift the hips up here so 96 00:06:09,550 --> 00:06:10,510 we're just going to take a second 97 00:06:10,510 --> 00:06:12,070 sitting up nice and tall so you can grab 98 00:06:12,070 --> 00:06:13,300 the inner thighs or the backs of the 99 00:06:13,300 --> 00:06:16,120 knees here for a little like resistance 100 00:06:16,120 --> 00:06:17,530 little counter here as you lift through 101 00:06:17,530 --> 00:06:19,720 the chest or you can of course just let 102 00:06:19,720 --> 00:06:21,460 the hands rest gently on the tops of the 103 00:06:21,460 --> 00:06:23,530 legs begin to activate through the feet 104 00:06:23,530 --> 00:06:25,840 toes up towards the sky shoulders drawl 105 00:06:25,840 --> 00:06:30,150 down heart opens chest lifts 106 00:06:37,420 --> 00:06:40,790 and then taking the left fingertips over 107 00:06:40,790 --> 00:06:42,680 towards the top of the right side you 108 00:06:42,680 --> 00:06:45,050 can find a bind here just reaching them 109 00:06:45,050 --> 00:06:47,360 is it's fine today as we inhale keeping 110 00:06:47,360 --> 00:06:48,770 it kind of soft and easy today as we 111 00:06:48,770 --> 00:06:51,970 reach right fingertips up and overhead 112 00:06:51,970 --> 00:06:54,650 nice side body stretch as you press into 113 00:06:54,650 --> 00:06:57,980 both heels and then sweeping through to 114 00:06:57,980 --> 00:06:59,600 the other side right hand to the left 115 00:06:59,600 --> 00:07:12,680 thigh and taking it up and over and then 116 00:07:12,680 --> 00:07:15,170 back to Center now point the toes best 117 00:07:15,170 --> 00:07:17,900 you can so draw the heels in and point 118 00:07:17,900 --> 00:07:19,310 the toes out and now we're going to walk 119 00:07:19,310 --> 00:07:21,440 the palms forward so you might come on 120 00:07:21,440 --> 00:07:22,850 to your forearms here keep the toes 121 00:07:22,850 --> 00:07:25,460 pointed might come onto the forearms for 122 00:07:25,460 --> 00:07:26,840 a breath or two here you might grab the 123 00:07:26,840 --> 00:07:31,280 elbows make a little fort here and then 124 00:07:31,280 --> 00:07:33,170 feel free once you once you've got it to 125 00:07:33,170 --> 00:07:35,240 drop the chin and let the weight of the 126 00:07:35,240 --> 00:07:38,630 head go if you have the space you're 127 00:07:38,630 --> 00:07:40,490 also welcome to walk it all the way up 128 00:07:40,490 --> 00:07:42,380 but just be where you're at today nice 129 00:07:42,380 --> 00:07:45,050 nice and easy warming up the body if it 130 00:07:45,050 --> 00:07:49,430 feels good to sway go for it breathing 131 00:07:49,430 --> 00:07:56,030 deep and then releasing the point of the 132 00:07:56,030 --> 00:07:58,940 toes here coming to the flex spreading 133 00:07:58,940 --> 00:08:01,610 the toes and seeing if you can roll the 134 00:08:01,610 --> 00:08:07,850 tops of the thighs out so pretty strong 135 00:08:07,850 --> 00:08:12,140 legs here game changer in the practice I 136 00:08:12,140 --> 00:08:13,640 think especially if you want to flow and 137 00:08:13,640 --> 00:08:16,430 deepen your practice okay here we go 138 00:08:16,430 --> 00:08:20,270 releasing pressing the palms into the 139 00:08:20,270 --> 00:08:23,270 earth to come up take the legs cross the 140 00:08:23,270 --> 00:08:25,460 ankles and we're going to dive forward 141 00:08:25,460 --> 00:08:28,000 onto all fours 142 00:08:32,350 --> 00:08:37,400 drop the belly inhale cat-cow take it 143 00:08:37,400 --> 00:08:43,640 away exhale inhale moving with your 144 00:08:43,640 --> 00:08:48,530 breath exhale close your eyes visualize 145 00:08:48,530 --> 00:08:50,660 your spine here we're going to give the 146 00:08:50,660 --> 00:08:55,270 spine so much love today inhale and 147 00:08:55,270 --> 00:09:01,569 exhale keep it going 148 00:09:10,140 --> 00:09:14,230 and exhale on your next inhale come back 149 00:09:14,230 --> 00:09:17,130 to all fours neutral tabletop position 150 00:09:17,130 --> 00:09:19,420 press into your yoga mat just let's 151 00:09:19,420 --> 00:09:21,940 light that fire in the belly by lifting 152 00:09:21,940 --> 00:09:24,010 the knees let them hover careful not to 153 00:09:24,010 --> 00:09:25,210 collapse in the upper back body so 154 00:09:25,210 --> 00:09:27,400 hollow out take the valley out of the 155 00:09:27,400 --> 00:09:28,630 shoulder blades lengthen through the 156 00:09:28,630 --> 00:09:30,100 neck one more breath here you got it 157 00:09:30,100 --> 00:09:32,770 press in all ten fingerprints and then 158 00:09:32,770 --> 00:09:34,000 slowly lower down 159 00:09:34,000 --> 00:09:36,400 great take it back Child's Pose let's 160 00:09:36,400 --> 00:09:37,800 curl the toes under to wake up the feet 161 00:09:37,800 --> 00:09:40,540 reaching the fingertips forward melts 162 00:09:40,540 --> 00:09:49,089 your heart down so take responsibility 163 00:09:49,089 --> 00:09:50,770 for your unhappiness if I guide you to 164 00:09:50,770 --> 00:09:52,330 curl the toes under forefoot wake-up 165 00:09:52,330 --> 00:09:54,010 call here and then you've had enough you 166 00:09:54,010 --> 00:09:57,580 can always softly release respecting 167 00:09:57,580 --> 00:09:59,010 your body 168 00:09:59,010 --> 00:10:03,130 respecting your inner wisdom respect 169 00:10:03,130 --> 00:10:07,210 yourself seems so silly and that's kind 170 00:10:07,210 --> 00:10:08,500 of what I'm trying to do here I think 171 00:10:08,500 --> 00:10:10,120 with the yoga camp is invite us all to 172 00:10:10,120 --> 00:10:13,540 kind of take that resistance towards 173 00:10:13,540 --> 00:10:17,140 respecting ourselves out and make it 174 00:10:17,140 --> 00:10:19,839 cool again I don't know take a couple 175 00:10:19,839 --> 00:10:21,550 quiet breaths here just enjoy this time 176 00:10:21,550 --> 00:10:24,089 for yourself 177 00:10:42,620 --> 00:10:44,750 and then slowly pressing into the tops 178 00:10:44,750 --> 00:10:47,750 of the feet and excuse me pressing into 179 00:10:47,750 --> 00:10:50,570 the fingerprints and then reaching the 180 00:10:50,570 --> 00:10:52,760 heart forward and then coming on to the 181 00:10:52,760 --> 00:10:53,930 tops of the feet if you aren't already 182 00:10:53,930 --> 00:10:56,180 there great walk the wrists underneath 183 00:10:56,180 --> 00:10:58,880 the shoulders knees directly underneath 184 00:10:58,880 --> 00:11:01,670 the hip points and we'll send the right 185 00:11:01,670 --> 00:11:06,200 toes back stretch through the leg when 186 00:11:06,200 --> 00:11:07,460 you're ready lift up through the right 187 00:11:07,460 --> 00:11:10,160 inner thigh left fingertips reach 188 00:11:10,160 --> 00:11:11,750 forward like you're trying to shake 189 00:11:11,750 --> 00:11:13,490 someone's hand plug the left shoulder 190 00:11:13,490 --> 00:11:16,760 blade and draw the shoulder left blade 191 00:11:16,760 --> 00:11:21,220 in the socket inhale exhale nose to knee 192 00:11:21,820 --> 00:11:26,210 inhale focus on the breath and exhale 193 00:11:26,210 --> 00:11:32,800 rounding forward keep it going 194 00:11:32,800 --> 00:11:36,650 nice and slow each opportunity each time 195 00:11:36,650 --> 00:11:38,240 you extend you an opportunity to connect 196 00:11:38,240 --> 00:11:41,510 to your foundation so each little 197 00:11:41,510 --> 00:11:43,610 vinyasa here is a new opportunity to 198 00:11:43,610 --> 00:11:45,170 discover something to connect to 199 00:11:45,170 --> 00:11:47,270 something resist the urge to just kind 200 00:11:47,270 --> 00:11:54,560 of go through the motions here we do one 201 00:11:54,560 --> 00:11:57,370 more inhale extend spread everything 202 00:11:57,370 --> 00:12:00,800 then exhale really same thing on the 203 00:12:00,800 --> 00:12:02,210 other side start by just stretching the 204 00:12:02,210 --> 00:12:07,430 back leg and then lifting from the left 205 00:12:07,430 --> 00:12:11,210 inner thigh here we go whoo leveling the 206 00:12:11,210 --> 00:12:12,830 hips best you can hugging the lower ribs 207 00:12:12,830 --> 00:12:14,180 in as you reach right fingertips forward 208 00:12:14,180 --> 00:12:18,350 then plug her in inhale exhale rounding 209 00:12:18,350 --> 00:12:30,020 it inhale extend exhale navel up keep it 210 00:12:30,020 --> 00:12:32,860 going nice and slow 211 00:12:36,380 --> 00:12:39,690 and we'll do one more spread the 212 00:12:39,690 --> 00:12:41,850 fingertips spread the toes inhale press 213 00:12:41,850 --> 00:12:44,940 away from the earth and exhale release 214 00:12:44,940 --> 00:12:48,860 great downward facing dog 215 00:12:48,920 --> 00:12:53,070 send the hips up high let a nice exhale 216 00:12:53,070 --> 00:12:56,600 out through the mouth if it feels good 217 00:12:56,839 --> 00:13:04,500 pedal it out then when you're ready go 218 00:13:04,500 --> 00:13:06,089 for a nice little walk up towards the 219 00:13:06,089 --> 00:13:08,220 front edge walking the hands right 220 00:13:08,220 --> 00:13:08,850 behind 221 00:13:08,850 --> 00:13:10,440 excuse me walking the toes right hip on 222 00:13:10,440 --> 00:13:14,690 in the hands hello and then take a nice 223 00:13:14,690 --> 00:13:17,250 forward fold here bend the knees as 224 00:13:17,250 --> 00:13:18,980 generously as you need to 225 00:13:18,980 --> 00:13:22,290 connect to your feet grab the elbows 226 00:13:22,290 --> 00:13:25,010 feels right Rock a little side to side 227 00:13:25,010 --> 00:13:29,880 sway get your groove thing on whatever 228 00:13:29,880 --> 00:13:34,880 feels good keep breathing 229 00:13:41,420 --> 00:13:45,060 and on your next inhale slide the palms 230 00:13:45,060 --> 00:13:47,610 past the tops of the feet touch your 231 00:13:47,610 --> 00:13:50,939 legs slide past the shin bones past the 232 00:13:50,939 --> 00:13:53,579 kneecaps lift the kneecaps all the way 233 00:13:53,579 --> 00:13:56,129 up to the tops of the thighs then grow 234 00:13:56,129 --> 00:13:58,500 long through the neck send your gaze 235 00:13:58,500 --> 00:14:00,779 straight down so obviously if you peek 236 00:14:00,779 --> 00:14:02,220 at the video but then take the gaze down 237 00:14:02,220 --> 00:14:06,389 and see if you can create a nice long 238 00:14:06,389 --> 00:14:10,829 line from the crown to the tail so that 239 00:14:10,829 --> 00:14:12,990 tabletop position drawing the elbows 240 00:14:12,990 --> 00:14:17,550 back hugging the lower ribs in just play 241 00:14:17,550 --> 00:14:20,699 here breathe use your inner mirror try 242 00:14:20,699 --> 00:14:22,470 to find one nice long line from the 243 00:14:22,470 --> 00:14:24,060 crown to the tail so no dipping in the 244 00:14:24,060 --> 00:14:26,370 lower back no dipping in the shoulder 245 00:14:26,370 --> 00:14:26,879 blades 246 00:14:26,879 --> 00:14:28,620 remember your neck take one more breath 247 00:14:28,620 --> 00:14:33,959 here just exploring and then take it 248 00:14:33,959 --> 00:14:39,329 down great bend the knees slowly roll it 249 00:14:39,329 --> 00:14:41,449 up 250 00:14:47,580 --> 00:14:50,260 consciously press into the feet as you 251 00:14:50,260 --> 00:14:54,610 roll the heart up right away today we'll 252 00:14:54,610 --> 00:14:56,980 inhale reach the fingertips all the way 253 00:14:56,980 --> 00:15:00,610 up and overhead and exhale grabbing the 254 00:15:00,610 --> 00:15:03,310 left wrist take it over to the right so 255 00:15:03,310 --> 00:15:04,990 keep pressing into both feet nice and 256 00:15:04,990 --> 00:15:07,870 strong here so nice wide-legged here as 257 00:15:07,870 --> 00:15:09,700 you lengthen the tailbone down open your 258 00:15:09,700 --> 00:15:11,860 chest open your heart feel the skin on 259 00:15:11,860 --> 00:15:14,830 your left side body stretch and then 260 00:15:14,830 --> 00:15:18,690 we'll take it up and over to the left 261 00:15:18,690 --> 00:15:24,100 and inhale back to Center exhale bend 262 00:15:24,100 --> 00:15:27,960 the knees take it all the way down 263 00:15:28,320 --> 00:15:32,530 inhale halfway lift long beautiful neck 264 00:15:32,530 --> 00:15:37,270 here and then exhale sliding down great 265 00:15:37,270 --> 00:15:39,130 we're going to bring the feet in now 266 00:15:39,130 --> 00:15:42,700 nice and slow and then bring the 267 00:15:42,700 --> 00:15:44,890 fingertips to the mat slide the right 268 00:15:44,890 --> 00:15:48,250 toes back to your lunge nice low lunge 269 00:15:48,250 --> 00:15:50,260 here as you loop the shoulders look 270 00:15:50,260 --> 00:15:52,210 forward feel free to lower the knee here 271 00:15:52,210 --> 00:15:56,170 for a couple breaths otherwise really 272 00:15:56,170 --> 00:15:58,180 spiking that right heel towards the back 273 00:15:58,180 --> 00:16:03,060 of your mat inhale look forward exhale 274 00:16:03,060 --> 00:16:04,840 sending the left hip crease back 275 00:16:04,840 --> 00:16:08,470 straighten the left leg inhale look 276 00:16:08,470 --> 00:16:11,650 forward nice and slow on these today 277 00:16:11,650 --> 00:16:13,780 exhale pressing into all four corners of 278 00:16:13,780 --> 00:16:18,130 the left foot inhale look forward 279 00:16:18,130 --> 00:16:22,360 and exhale lifting the hips up high this 280 00:16:22,360 --> 00:16:24,100 time stay here for just a breath or two 281 00:16:24,100 --> 00:16:26,800 lift lift lift through the right heel 282 00:16:26,800 --> 00:16:30,370 stretch your right toes beautiful and 283 00:16:30,370 --> 00:16:32,950 then soften bend that left knee and we 284 00:16:32,950 --> 00:16:34,360 come back to the low lunge 285 00:16:34,360 --> 00:16:37,089 great plant the palms step the left toes 286 00:16:37,089 --> 00:16:40,150 back to a plank feel free to lower the 287 00:16:40,150 --> 00:16:42,160 knees here's where it half push-up or 288 00:16:42,160 --> 00:16:43,930 top of a push-up but don't even think 289 00:16:43,930 --> 00:16:46,780 push-up just think I am strong I respect 290 00:16:46,780 --> 00:16:51,370 my body respect my limits so feel free 291 00:16:51,370 --> 00:16:53,410 to lower your knees a couple more 292 00:16:53,410 --> 00:16:56,580 breaths here press away from the earth 293 00:16:56,580 --> 00:16:59,070 strong in your Center 294 00:16:59,070 --> 00:17:06,740 and we'll send it back down dog great 295 00:17:07,190 --> 00:17:10,020 repeat the slow walk from before or bend 296 00:17:10,020 --> 00:17:11,940 the knees inhale look forward on the 297 00:17:11,940 --> 00:17:16,260 exhale hop jump float to the top and 298 00:17:16,260 --> 00:17:21,240 inhale halfway lift exhale bow feet are 299 00:17:21,240 --> 00:17:23,449 together 300 00:17:24,800 --> 00:17:27,000 fingertips come to the mat this time we 301 00:17:27,000 --> 00:17:28,800 step the left foot back nice little 302 00:17:28,800 --> 00:17:33,210 lunch feel free to lower that back knee 303 00:17:33,210 --> 00:17:37,280 for a moment or two here stretching out 304 00:17:38,030 --> 00:17:40,230 then really activate through that back 305 00:17:40,230 --> 00:17:41,820 foot and when you're ready here we go we 306 00:17:41,820 --> 00:17:45,540 inhale look forward exhale straightening 307 00:17:45,540 --> 00:17:47,430 through the right leg pulling the right 308 00:17:47,430 --> 00:17:51,570 hip crease back inhale look forward nice 309 00:17:51,570 --> 00:17:53,900 and slow 310 00:17:53,900 --> 00:17:56,370 exhale straightening the legs lifting 311 00:17:56,370 --> 00:17:57,570 the hips up and back careful not to 312 00:17:57,570 --> 00:18:01,290 crash into your fingertips inhale look 313 00:18:01,290 --> 00:18:08,640 forward and exhale send it back stay 314 00:18:08,640 --> 00:18:09,390 here 315 00:18:09,390 --> 00:18:11,520 lift up onto the left toes draw the 316 00:18:11,520 --> 00:18:14,220 shoulders away from the ears look at 317 00:18:14,220 --> 00:18:16,950 your awesome legs how awesome of you to 318 00:18:16,950 --> 00:18:21,960 be doing yoga doing the work total 319 00:18:21,960 --> 00:18:26,960 respect for the body and the big picture 320 00:18:26,960 --> 00:18:28,950 rolling out the mat to do the work 321 00:18:28,950 --> 00:18:31,650 awesome bend the right knee slowly come 322 00:18:31,650 --> 00:18:33,090 back to your low lunge 323 00:18:33,090 --> 00:18:35,370 we'll plant the palms step the right 324 00:18:35,370 --> 00:18:38,760 foot back strong plank this time find a 325 00:18:38,760 --> 00:18:40,320 place of stillness so you can lower the 326 00:18:40,320 --> 00:18:42,570 knees you're no problemo lengthen 327 00:18:42,570 --> 00:18:44,730 through the crown of the head big breath 328 00:18:44,730 --> 00:18:49,820 in big breath out big breath in big 329 00:18:49,820 --> 00:18:53,330 breath one more breath here you got it 330 00:18:53,330 --> 00:18:56,930 and then on an exhale to down dog 331 00:18:56,930 --> 00:19:00,140 awesome work 332 00:19:01,130 --> 00:19:03,630 repeat the slow walk or bend the knees 333 00:19:03,630 --> 00:19:09,020 inhale exhale hop it to the top and 334 00:19:09,020 --> 00:19:13,950 halfway lift your version and we'll meet 335 00:19:13,950 --> 00:19:21,720 in the forward fold when you arrive bend 336 00:19:21,720 --> 00:19:23,280 the knees generously bring the feet 337 00:19:23,280 --> 00:19:25,140 together if they are not already and 338 00:19:25,140 --> 00:19:26,370 then just give yourself a little bit of 339 00:19:26,370 --> 00:19:29,820 space in the heels lift the toes and 340 00:19:29,820 --> 00:19:33,450 then inhale send the hips back bend the 341 00:19:33,450 --> 00:19:35,040 knees generously reach the fingertips 342 00:19:35,040 --> 00:19:38,520 forward can release the toes here gita' 343 00:19:38,520 --> 00:19:41,070 s'en we start to welcome a little heat 344 00:19:41,070 --> 00:19:42,960 charge up through the legs squeezing 345 00:19:42,960 --> 00:19:45,180 your thighs together I'm reaching 346 00:19:45,180 --> 00:19:46,650 forward shoulders are still plugged in 347 00:19:46,650 --> 00:19:49,110 here and I'm sitting back you got it one 348 00:19:49,110 --> 00:19:53,550 more breath here in and out and then 349 00:19:53,550 --> 00:19:55,680 inhale reach for the sky straighten 350 00:19:55,680 --> 00:19:58,950 through the legs full body stretch and 351 00:19:58,950 --> 00:20:03,720 exhale hands to heart close your eyes 352 00:20:03,720 --> 00:20:05,850 maybe you can feel your heartbeat here 353 00:20:05,850 --> 00:20:07,380 just notice your breath and notice how 354 00:20:07,380 --> 00:20:09,800 you feel 355 00:20:23,630 --> 00:20:26,070 then we'll find soft knees once again 356 00:20:26,070 --> 00:20:27,900 this time again make sure your feet are 357 00:20:27,900 --> 00:20:30,330 still together as we reach the arms all 358 00:20:30,330 --> 00:20:32,160 the way up and overhead and grab the 359 00:20:32,160 --> 00:20:34,050 left wrist now this time feet together 360 00:20:34,050 --> 00:20:36,630 so we can send the hips all the way up 361 00:20:36,630 --> 00:20:38,310 to the left a little more this time as 362 00:20:38,310 --> 00:20:41,180 we stretch through the left side body 363 00:20:41,180 --> 00:20:43,530 creating kind of a crescent moon shape 364 00:20:43,530 --> 00:20:45,690 in the body here pressing up and out of 365 00:20:45,690 --> 00:20:48,270 the earth not gripping in the toes so 366 00:20:48,270 --> 00:20:50,820 one more breath here lift your chin just 367 00:20:50,820 --> 00:20:54,000 slightly and then back back to Center 368 00:20:54,000 --> 00:20:56,610 every time I close my eyes challenging 369 00:20:56,610 --> 00:21:03,150 inhale reach and exhale to the left it's 370 00:21:03,150 --> 00:21:04,980 really sending the hips to the right 371 00:21:04,980 --> 00:21:09,120 reaching to the left inhale lift the 372 00:21:09,120 --> 00:21:11,970 chin just slightly exhale back to Center 373 00:21:11,970 --> 00:21:14,540 awesome inhale reach for the sky and 374 00:21:14,540 --> 00:21:19,680 exhale let it all go forward hold on 375 00:21:19,680 --> 00:21:22,290 your next breath in halfway lift your 376 00:21:22,290 --> 00:21:26,150 version here nice and long spine and 377 00:21:26,150 --> 00:21:30,810 exhale forward fold great this time step 378 00:21:30,810 --> 00:21:32,720 or hop it back to plank 379 00:21:32,720 --> 00:21:37,100 and then slowly lower down to the belly 380 00:21:38,390 --> 00:21:43,680 inhale Cobra exhale release make your 381 00:21:43,680 --> 00:21:53,040 way to downward dog from down dog and 382 00:21:53,040 --> 00:21:55,920 extend the right leg up and then on an 383 00:21:55,920 --> 00:21:59,210 exhale nose to knee 384 00:21:59,720 --> 00:22:05,360 inhale right leg up exhale nose to knee 385 00:22:05,420 --> 00:22:09,180 inhale right leg exhale shift your 386 00:22:09,180 --> 00:22:11,220 weight forward now begin to grow this 387 00:22:11,220 --> 00:22:14,030 here into a little plank nose to knee 388 00:22:14,030 --> 00:22:16,830 hover try to touch your right heel to 389 00:22:16,830 --> 00:22:19,260 your left now right heel to right 390 00:22:19,260 --> 00:22:22,380 buttock strong strong strong and then 391 00:22:22,380 --> 00:22:24,510 step it up into your lunge pivot on the 392 00:22:24,510 --> 00:22:26,240 back foot nice work everyone 393 00:22:26,240 --> 00:22:29,380 warrior one 394 00:22:29,380 --> 00:22:34,120 inhale reaching the arms all the way 395 00:22:37,090 --> 00:22:40,250 inhale in exhale float the fingertips 396 00:22:40,250 --> 00:22:45,140 down either interlace behind or grab the 397 00:22:45,140 --> 00:22:45,650 elbows 398 00:22:45,650 --> 00:22:48,670 maybe palms together reverse namaste 399 00:22:48,670 --> 00:22:50,600 begin to straighten through that front 400 00:22:50,600 --> 00:22:53,470 leg we inhale in exhale send hips back 401 00:22:53,470 --> 00:22:57,320 slowly melting down come to your halfway 402 00:22:57,320 --> 00:23:00,350 mark here pause again playing with that 403 00:23:00,350 --> 00:23:05,240 line from the crown to the tail big 404 00:23:05,240 --> 00:23:08,030 breath in use your exhale to continue 405 00:23:08,030 --> 00:23:09,590 the journey down won't be here long 406 00:23:09,590 --> 00:23:15,530 so stay conscious full of breath great 407 00:23:15,530 --> 00:23:17,780 press into the knife-edge that's strong 408 00:23:17,780 --> 00:23:20,300 outer edge of the left foot careful not 409 00:23:20,300 --> 00:23:21,800 to lock through the front knee as you 410 00:23:21,800 --> 00:23:24,800 rise up lift your heart and bend that 411 00:23:24,800 --> 00:23:28,130 front knee warrior one inhale exhale 412 00:23:28,130 --> 00:23:30,890 release great mindfully tip it on that 413 00:23:30,890 --> 00:23:32,630 back foot and then melt your belly to 414 00:23:32,630 --> 00:23:35,930 your thigh plant the palms step it back 415 00:23:35,930 --> 00:23:39,710 to plank or half plank inhale in as you 416 00:23:39,710 --> 00:23:41,690 exhale lower down belly to Cobra or 417 00:23:41,690 --> 00:23:42,950 shift your weight forward hug the elbows 418 00:23:42,950 --> 00:23:45,770 in chaturanga to upward facing dog so 419 00:23:45,770 --> 00:23:50,030 wherever you're at today then send it to 420 00:23:50,030 --> 00:23:57,170 down dog on a nice exhale and then nice 421 00:23:57,170 --> 00:23:59,510 and easy lifting the left leg up here we 422 00:23:59,510 --> 00:24:02,030 go so even if it's not easy just if you 423 00:24:02,030 --> 00:24:04,330 can soften through the face here keep it 424 00:24:04,330 --> 00:24:07,340 graceful or soft keep your approach 425 00:24:07,340 --> 00:24:13,370 light nose to knee inhale lift exhale 426 00:24:13,370 --> 00:24:18,100 nose to knee inhale lift this time 427 00:24:18,100 --> 00:24:20,150 shifting your weight forward shoulders 428 00:24:20,150 --> 00:24:22,430 above the wrists nose to knee try to 429 00:24:22,430 --> 00:24:24,020 touch your left heel to your left 430 00:24:24,020 --> 00:24:27,460 buttock great and then step it up 431 00:24:27,460 --> 00:24:32,930 warrior one take your time strong 432 00:24:32,930 --> 00:24:36,800 foundation inhale reach the fingertips 433 00:24:36,800 --> 00:24:39,460 up high 434 00:24:43,749 --> 00:24:49,700 breathing deep inhale reach exhale rain 435 00:24:49,700 --> 00:24:52,190 it down find a bind that feels good 436 00:24:52,190 --> 00:24:54,549 either interlacing the fingertips 437 00:24:54,549 --> 00:24:58,009 clasping the elbows or palms together 438 00:24:58,009 --> 00:25:03,169 versa namaste here we go inhale lift the 439 00:25:03,169 --> 00:25:04,669 heart straighten through the left leg 440 00:25:04,669 --> 00:25:06,919 front leg and then nice and easy send 441 00:25:06,919 --> 00:25:09,590 hip bones back as you exhale keep a nice 442 00:25:09,590 --> 00:25:11,869 flat back position here shoulder blades 443 00:25:11,869 --> 00:25:15,320 drawing together press into the back 444 00:25:15,320 --> 00:25:18,049 foot the route of this posture back foot 445 00:25:18,049 --> 00:25:20,299 outer edge engage the right inner thigh 446 00:25:20,299 --> 00:25:23,299 one more breath then use the exhale to 447 00:25:23,299 --> 00:25:28,099 go a little deeper folding forward keep 448 00:25:28,099 --> 00:25:36,019 the shoulder blades kissing and then 449 00:25:36,019 --> 00:25:37,909 power through that back foot soften the 450 00:25:37,909 --> 00:25:41,539 front knee and lift your heart up return 451 00:25:41,539 --> 00:25:43,639 to warrior one releasing the arms we 452 00:25:43,639 --> 00:25:49,759 inhale reach for the sky great release 453 00:25:49,759 --> 00:25:51,590 the arms pivot on that back foot and 454 00:25:51,590 --> 00:25:53,419 then belly comes to the top of the thigh 455 00:25:53,419 --> 00:25:55,729 as we send it back to the low lunge 456 00:25:55,729 --> 00:25:58,279 yes plant the palms move through your 457 00:25:58,279 --> 00:26:00,259 vinyasa or skip it go straight to down 458 00:26:00,259 --> 00:26:02,590 dog 459 00:26:07,970 --> 00:26:10,639 great everyone in down dog take a big 460 00:26:10,639 --> 00:26:12,500 final cleansing breath in through the 461 00:26:12,500 --> 00:26:15,649 nose and then exhale out through the 462 00:26:15,649 --> 00:26:20,870 mouth maybe a lion's breath here inhale 463 00:26:20,870 --> 00:26:26,269 in exhale slowly lower the knees great 464 00:26:26,269 --> 00:26:28,000 work will swing the legs to one side 465 00:26:28,000 --> 00:26:35,450 come to seated send the feet out in 466 00:26:35,450 --> 00:26:38,360 front sit up nice and tall here as you 467 00:26:38,360 --> 00:26:43,399 clasp the backs of the legs inhale in 468 00:26:43,399 --> 00:26:49,220 exhale relax the shoulders inhaling 469 00:26:49,220 --> 00:26:53,330 again lift the feet and exhale reach 470 00:26:53,330 --> 00:26:55,039 towards the outer edges of your feet is 471 00:26:55,039 --> 00:26:57,049 parallel so just come into this shape 472 00:26:57,049 --> 00:27:00,649 check it out engage the belly engage the 473 00:27:00,649 --> 00:27:03,279 abdominal wall turn your palms face up 474 00:27:03,279 --> 00:27:07,669 inhale in fingertips reach palms rise up 475 00:27:07,669 --> 00:27:12,100 exhale hands in line with the legs 476 00:27:12,100 --> 00:27:16,190 inhale reach exhale will hands in line 477 00:27:16,190 --> 00:27:17,570 with the leg now we can begin to extend 478 00:27:17,570 --> 00:27:19,039 the legs if you want to inhale reach and 479 00:27:19,039 --> 00:27:20,500 extend 480 00:27:20,500 --> 00:27:24,769 exhale squeeze it in inhale reach and 481 00:27:24,769 --> 00:27:28,909 extend exhale whoa see that shake 482 00:27:28,909 --> 00:27:30,710 awesome you can also just do the arms 483 00:27:30,710 --> 00:27:38,870 inhale exhales do two more inhale extend 484 00:27:38,870 --> 00:27:44,000 and exhale squeezing back in awesome 485 00:27:44,000 --> 00:27:46,669 work my friends release come to lie flat 486 00:27:46,669 --> 00:27:51,409 on your back yes squeeze the knees in 487 00:27:51,409 --> 00:27:54,379 towards the chest curl the shoulder 488 00:27:54,379 --> 00:27:56,269 blades down the back body this is like 489 00:27:56,269 --> 00:27:59,600 you can imagine like a bear massaging 490 00:27:59,600 --> 00:28:02,269 its back on a tree that's the image that 491 00:28:02,269 --> 00:28:07,549 I love here and then we'll slowly 492 00:28:07,549 --> 00:28:12,139 release the feet back to the earth great 493 00:28:12,139 --> 00:28:14,029 inhale interlace the fingertips behind 494 00:28:14,029 --> 00:28:16,460 the head get situated 495 00:28:16,460 --> 00:28:19,679 big breath in exhale lift the head at 496 00:28:19,679 --> 00:28:22,260 the heart up keep the elbows wide press 497 00:28:22,260 --> 00:28:25,710 into the feet big breath out inhale 498 00:28:25,710 --> 00:28:31,650 lower exhale lift inhale lower keep the 499 00:28:31,650 --> 00:28:35,910 elbows wide exhale lift and maybe extend 500 00:28:35,910 --> 00:28:39,710 the thumbs inhale lower exhale lift 501 00:28:39,710 --> 00:28:42,419 inhale lower press and all four corners 502 00:28:42,419 --> 00:28:42,929 of the feet 503 00:28:42,929 --> 00:28:49,020 exhale lift move with your breath maybe 504 00:28:49,020 --> 00:28:55,710 you close the eyes inhale lengthen 505 00:28:55,710 --> 00:29:01,380 exhale tailbone scoops up blow it out 506 00:29:01,380 --> 00:29:02,669 through your mouth a little fire breath 507 00:29:02,669 --> 00:29:28,740 here and five more you got this last one 508 00:29:28,740 --> 00:29:35,340 and release take the hands to the belly 509 00:29:35,340 --> 00:29:39,770 take the knees over to the left side hah 510 00:29:39,770 --> 00:29:43,620 big breath in windshield wiper them all 511 00:29:43,620 --> 00:29:48,678 the way through and to the opposite side 512 00:29:49,880 --> 00:29:53,250 inhale back to Center and we hug the 513 00:29:53,250 --> 00:29:54,840 right knee into the chest and the left 514 00:29:54,840 --> 00:29:57,659 leg out long and a nice supine twist 515 00:29:57,659 --> 00:29:59,610 here to finish opening up through the 516 00:29:59,610 --> 00:30:02,970 right arm big breath in yummy yummy 517 00:30:02,970 --> 00:30:08,669 breath here treat yourself and back to 518 00:30:08,669 --> 00:30:13,830 Center squeeze and switch left knee in 519 00:30:13,830 --> 00:30:20,389 right leg out big breath in and twist 520 00:30:24,809 --> 00:30:27,610 then slowly melt it back to Center 521 00:30:27,610 --> 00:30:31,780 squeeze it look me in and send it on out 522 00:30:31,780 --> 00:30:34,000 big full body stretch here reach the 523 00:30:34,000 --> 00:30:38,860 arms up and overhead and exhale arms 524 00:30:38,860 --> 00:30:40,900 float it down at your sides open the 525 00:30:40,900 --> 00:30:43,900 legs nice and wide whoops and we come 526 00:30:43,900 --> 00:30:50,669 into shavasana let everything go here 527 00:30:50,669 --> 00:30:52,480 relax the jaw 528 00:30:52,480 --> 00:30:54,010 close your eyes you might shake the 529 00:30:54,010 --> 00:30:56,860 ankles kind of tossing the toes back and 530 00:30:56,860 --> 00:31:00,389 forth a little bit here to find length 531 00:31:01,559 --> 00:31:04,980 make sure you're not holding in the neck 532 00:31:04,980 --> 00:31:07,559 soften through the fingertips 533 00:31:07,559 --> 00:31:10,510 no clinching in the face so really 534 00:31:10,510 --> 00:31:14,290 soften between the two eyebrows close 535 00:31:14,290 --> 00:31:15,970 your eyes and repeat the mantra to 536 00:31:15,970 --> 00:31:18,340 yourself one last time I respect finish 537 00:31:18,340 --> 00:31:20,860 the sentence if you need to connect to 538 00:31:20,860 --> 00:31:27,299 that self-talk consciously mindfully 539 00:31:31,620 --> 00:31:36,230 perhaps this mantra this intention this 540 00:31:36,230 --> 00:31:41,070 acknowledgment perhaps it hops off the 541 00:31:41,070 --> 00:31:43,880 mat with you today maybe maybe not 542 00:31:43,880 --> 00:31:47,580 I'll be curious to find out have an 543 00:31:47,580 --> 00:31:49,890 awesome day beautiful practice love you 544 00:31:49,890 --> 00:31:50,340 guys 545 00:31:50,340 --> 00:31:53,090 namaste