hey everyone and welcome to 30 days of

yoga camp cue Aretha Franklin because

today is day 19 and the mantra is I

respect let's get started

all ready let's start a nice

cross-legged position today bringing the

palms to the knees or the tops of the

thighs and sitting up nice and tall take

a second to get settled in just allow

your energy to ground down here and

begin to notice your breath

close your eyes and scan the body

noticing if you're holding anywhere in

the jaw on the shoulders maybe in some

odd place there's just a gripping of

energy it's becoming a little more

present in the body making adjustments

as needed here as you settle in tune in

the mantra today is I respect so before

we get moving just take a quiet moment

here to consider that affirmation maybe

say it to yourself I respect and finish

the sentence

I respect my body

maybe there's something pertinent to

this moment that you can connect to I

respect the opinions of others I respect

my time my space I respect my inner

wisdom and just naturally for me that

makes me want to start moving my neck so

notice what your body says to you when

you say I respect maybe it's looping the

shoulders maybe you feel a little

emotion and maybe you're like I'm not

feeling anything that's totally cool

just notice and then when you're ready

we're going to start moving inhaling

reaching the arms all the way up and

overhead and exhale floating the

fingertips down inhale reaching up and

exhale just getting the juices flowing

here inhale reach exhale floating it

down and last time inhale reach this

time exhale over you see that might be

the first time that's happened over into

your twist left fingertips behind right

palm on the left knee slowly roll up

through the spine inhale in and exhale

I respect my allergies actually no joke

though this we can see I love this

mantra stuff I love this conscious

thinking I used to let allergies become

a major part of my identity anyone is

know me a while knows that I can't tell

you how many events even like red

carpets like totally destroyed by Austin

allottee

now mmm I don't get angry about anymore

I don't let it control my life

oddly enough it's gotten better it's

that idea you're gonna stay in your

twist here for a while and breathe it's

that idea of you know like keep saying

that you're sick you're like you white

lie like I'm sick you're going to get

sick usually happens and then you're

really sick and you must double the time

not good take one more breath in here

and then slowly release and again we

inhale reach the fingertips up towards

the sky start to connect to your breath

deep breaths exhale float it down maybe

begin to integrate the neck and work it

out inhale reaching the fingertips up

big wings here extend fingertips out and

one more time inhale reach and exhale

twist it'd be awesome if I sneeze there

to be while inhale roll it up exhale

twist

so I toyed with whether or not I respect

was a mantra or an affirmation it

everyone could connect to and I think

it's challenging in a good way so just

take a couple moments here and your

twist to consider that notice when you

get a little toxic thought syndrome very

human or even a little judgy on the

mantra also human just do your best

see what you can connect to what will

serve you breathing deep

big breath in here exhale to release

send both legs out long again no need to

overdo it here just come into a nice

wide legged shape that is good for you

feel free to lift the hips up here so

we're just going to take a second

sitting up nice and tall so you can grab

the inner thighs or the backs of the

knees here for a little like resistance

little counter here as you lift through

the chest or you can of course just let

the hands rest gently on the tops of the

legs begin to activate through the feet

toes up towards the sky shoulders drawl

down heart opens chest lifts

and then taking the left fingertips over

towards the top of the right side you

can find a bind here just reaching them

is it's fine today as we inhale keeping

it kind of soft and easy today as we

reach right fingertips up and overhead

nice side body stretch as you press into

both heels and then sweeping through to

the other side right hand to the left

thigh and taking it up and over and then

back to Center now point the toes best

you can so draw the heels in and point

the toes out and now we're going to walk

the palms forward so you might come on

to your forearms here keep the toes

pointed might come onto the forearms for

a breath or two here you might grab the

elbows make a little fort here and then

feel free once you once you've got it to

drop the chin and let the weight of the

head go if you have the space you're

also welcome to walk it all the way up

but just be where you're at today nice

nice and easy warming up the body if it

feels good to sway go for it breathing

deep and then releasing the point of the

toes here coming to the flex spreading

the toes and seeing if you can roll the

tops of the thighs out so pretty strong

legs here game changer in the practice I

think especially if you want to flow and

deepen your practice okay here we go

releasing pressing the palms into the

earth to come up take the legs cross the

ankles and we're going to dive forward

onto all fours

drop the belly inhale cat-cow take it

away exhale inhale moving with your

breath exhale close your eyes visualize

your spine here we're going to give the

spine so much love today inhale and

exhale keep it going

and exhale on your next inhale come back

to all fours neutral tabletop position

press into your yoga mat just let's

light that fire in the belly by lifting

the knees let them hover careful not to

collapse in the upper back body so

hollow out take the valley out of the

shoulder blades lengthen through the

neck one more breath here you got it

press in all ten fingerprints and then

slowly lower down

great take it back Child's Pose let's

curl the toes under to wake up the feet

reaching the fingertips forward melts

your heart down so take responsibility

for your unhappiness if I guide you to

curl the toes under forefoot wake-up

call here and then you've had enough you

can always softly release respecting

your body

respecting your inner wisdom respect

yourself seems so silly and that's kind

of what I'm trying to do here I think

with the yoga camp is invite us all to

kind of take that resistance towards

respecting ourselves out and make it

cool again I don't know take a couple

quiet breaths here just enjoy this time

for yourself

and then slowly pressing into the tops

of the feet and excuse me pressing into

the fingerprints and then reaching the

heart forward and then coming on to the

tops of the feet if you aren't already

there great walk the wrists underneath

the shoulders knees directly underneath

the hip points and we'll send the right

toes back stretch through the leg when

you're ready lift up through the right

inner thigh left fingertips reach

forward like you're trying to shake

someone's hand plug the left shoulder

blade and draw the shoulder left blade

in the socket inhale exhale nose to knee

inhale focus on the breath and exhale

rounding forward keep it going

nice and slow each opportunity each time

you extend you an opportunity to connect

to your foundation so each little

vinyasa here is a new opportunity to

discover something to connect to

something resist the urge to just kind

of go through the motions here we do one

more inhale extend spread everything

then exhale really same thing on the

other side start by just stretching the

back leg and then lifting from the left

inner thigh here we go whoo leveling the

hips best you can hugging the lower ribs

in as you reach right fingertips forward

then plug her in inhale exhale rounding

it inhale extend exhale navel up keep it

going nice and slow

and we'll do one more spread the

fingertips spread the toes inhale press

away from the earth and exhale release

great downward facing dog

send the hips up high let a nice exhale

out through the mouth if it feels good

pedal it out then when you're ready go

for a nice little walk up towards the

front edge walking the hands right

behind

excuse me walking the toes right hip on

in the hands hello and then take a nice

forward fold here bend the knees as

generously as you need to

connect to your feet grab the elbows

feels right Rock a little side to side

sway get your groove thing on whatever

feels good keep breathing

and on your next inhale slide the palms

past the tops of the feet touch your

legs slide past the shin bones past the

kneecaps lift the kneecaps all the way

up to the tops of the thighs then grow

long through the neck send your gaze

straight down so obviously if you peek

at the video but then take the gaze down

and see if you can create a nice long

line from the crown to the tail so that

tabletop position drawing the elbows

back hugging the lower ribs in just play

here breathe use your inner mirror try

to find one nice long line from the

crown to the tail so no dipping in the

lower back no dipping in the shoulder

blades

remember your neck take one more breath

here just exploring and then take it

down great bend the knees slowly roll it

up

consciously press into the feet as you

roll the heart up right away today we'll

inhale reach the fingertips all the way

up and overhead and exhale grabbing the

left wrist take it over to the right so

keep pressing into both feet nice and

strong here so nice wide-legged here as

you lengthen the tailbone down open your

chest open your heart feel the skin on

your left side body stretch and then

we'll take it up and over to the left

and inhale back to Center exhale bend

the knees take it all the way down

inhale halfway lift long beautiful neck

here and then exhale sliding down great

we're going to bring the feet in now

nice and slow and then bring the

fingertips to the mat slide the right

toes back to your lunge nice low lunge

here as you loop the shoulders look

forward feel free to lower the knee here

for a couple breaths otherwise really

spiking that right heel towards the back

of your mat inhale look forward exhale

sending the left hip crease back

straighten the left leg inhale look

forward nice and slow on these today

exhale pressing into all four corners of

the left foot inhale look forward

and exhale lifting the hips up high this

time stay here for just a breath or two

lift lift lift through the right heel

stretch your right toes beautiful and

then soften bend that left knee and we

come back to the low lunge

great plant the palms step the left toes

back to a plank feel free to lower the

knees here's where it half push-up or

top of a push-up but don't even think

push-up just think I am strong I respect

my body respect my limits so feel free

to lower your knees a couple more

breaths here press away from the earth

strong in your Center

and we'll send it back down dog great

repeat the slow walk from before or bend

the knees inhale look forward on the

exhale hop jump float to the top and

inhale halfway lift exhale bow feet are

together

fingertips come to the mat this time we

step the left foot back nice little

lunch feel free to lower that back knee

for a moment or two here stretching out

then really activate through that back

foot and when you're ready here we go we

inhale look forward exhale straightening

through the right leg pulling the right

hip crease back inhale look forward nice

and slow

exhale straightening the legs lifting

the hips up and back careful not to

crash into your fingertips inhale look

forward and exhale send it back stay

here

lift up onto the left toes draw the

shoulders away from the ears look at

your awesome legs how awesome of you to

be doing yoga doing the work total

respect for the body and the big picture

rolling out the mat to do the work

awesome bend the right knee slowly come

back to your low lunge

we'll plant the palms step the right

foot back strong plank this time find a

place of stillness so you can lower the

knees you're no problemo lengthen

through the crown of the head big breath

in big breath out big breath in big

breath one more breath here you got it

and then on an exhale to down dog

awesome work

repeat the slow walk or bend the knees

inhale exhale hop it to the top and

halfway lift your version and we'll meet

in the forward fold when you arrive bend

the knees generously bring the feet

together if they are not already and

then just give yourself a little bit of

space in the heels lift the toes and

then inhale send the hips back bend the

knees generously reach the fingertips

forward can release the toes here gita'

s'en we start to welcome a little heat

charge up through the legs squeezing

your thighs together I'm reaching

forward shoulders are still plugged in

here and I'm sitting back you got it one

more breath here in and out and then

inhale reach for the sky straighten

through the legs full body stretch and

exhale hands to heart close your eyes

maybe you can feel your heartbeat here

just notice your breath and notice how

you feel

then we'll find soft knees once again

this time again make sure your feet are

still together as we reach the arms all

the way up and overhead and grab the

left wrist now this time feet together

so we can send the hips all the way up

to the left a little more this time as

we stretch through the left side body

creating kind of a crescent moon shape

in the body here pressing up and out of

the earth not gripping in the toes so

one more breath here lift your chin just

slightly and then back back to Center

every time I close my eyes challenging

inhale reach and exhale to the left it's

really sending the hips to the right

reaching to the left inhale lift the

chin just slightly exhale back to Center

awesome inhale reach for the sky and

exhale let it all go forward hold on

your next breath in halfway lift your

version here nice and long spine and

exhale forward fold great this time step

or hop it back to plank

and then slowly lower down to the belly

inhale Cobra exhale release make your

way to downward dog from down dog and

extend the right leg up and then on an

exhale nose to knee

inhale right leg up exhale nose to knee

inhale right leg exhale shift your

weight forward now begin to grow this

here into a little plank nose to knee

hover try to touch your right heel to

your left now right heel to right

buttock strong strong strong and then

step it up into your lunge pivot on the

back foot nice work everyone

warrior one

inhale reaching the arms all the way

inhale in exhale float the fingertips

down either interlace behind or grab the

elbows

maybe palms together reverse namaste

begin to straighten through that front

leg we inhale in exhale send hips back

slowly melting down come to your halfway

mark here pause again playing with that

line from the crown to the tail big

breath in use your exhale to continue

the journey down won't be here long

so stay conscious full of breath great

press into the knife-edge that's strong

outer edge of the left foot careful not

to lock through the front knee as you

rise up lift your heart and bend that

front knee warrior one inhale exhale

release great mindfully tip it on that

back foot and then melt your belly to

your thigh plant the palms step it back

to plank or half plank inhale in as you

exhale lower down belly to Cobra or

shift your weight forward hug the elbows

in chaturanga to upward facing dog so

wherever you're at today then send it to

down dog on a nice exhale and then nice

and easy lifting the left leg up here we

go so even if it's not easy just if you

can soften through the face here keep it

graceful or soft keep your approach

light nose to knee inhale lift exhale

nose to knee inhale lift this time

shifting your weight forward shoulders

above the wrists nose to knee try to

touch your left heel to your left

buttock great and then step it up

warrior one take your time strong

foundation inhale reach the fingertips

up high

breathing deep inhale reach exhale rain

it down find a bind that feels good

either interlacing the fingertips

clasping the elbows or palms together

versa namaste here we go inhale lift the

heart straighten through the left leg

front leg and then nice and easy send

hip bones back as you exhale keep a nice

flat back position here shoulder blades

drawing together press into the back

foot the route of this posture back foot

outer edge engage the right inner thigh

one more breath then use the exhale to

go a little deeper folding forward keep

the shoulder blades kissing and then

power through that back foot soften the

front knee and lift your heart up return

to warrior one releasing the arms we

inhale reach for the sky great release

the arms pivot on that back foot and

then belly comes to the top of the thigh

as we send it back to the low lunge

yes plant the palms move through your

vinyasa or skip it go straight to down

dog

great everyone in down dog take a big

final cleansing breath in through the

nose and then exhale out through the

mouth maybe a lion's breath here inhale

in exhale slowly lower the knees great

work will swing the legs to one side

come to seated send the feet out in

front sit up nice and tall here as you

clasp the backs of the legs inhale in

exhale relax the shoulders inhaling

again lift the feet and exhale reach

towards the outer edges of your feet is

parallel so just come into this shape

check it out engage the belly engage the

abdominal wall turn your palms face up

inhale in fingertips reach palms rise up

exhale hands in line with the legs

inhale reach exhale will hands in line

with the leg now we can begin to extend

the legs if you want to inhale reach and

extend

exhale squeeze it in inhale reach and

extend exhale whoa see that shake

awesome you can also just do the arms

inhale exhales do two more inhale extend

and exhale squeezing back in awesome

work my friends release come to lie flat

on your back yes squeeze the knees in

towards the chest curl the shoulder

blades down the back body this is like

you can imagine like a bear massaging

its back on a tree that's the image that

I love here and then we'll slowly

release the feet back to the earth great

inhale interlace the fingertips behind

the head get situated

big breath in exhale lift the head at

the heart up keep the elbows wide press

into the feet big breath out inhale

lower exhale lift inhale lower keep the

elbows wide exhale lift and maybe extend

the thumbs inhale lower exhale lift

inhale lower press and all four corners

of the feet

exhale lift move with your breath maybe

you close the eyes inhale lengthen

exhale tailbone scoops up blow it out

through your mouth a little fire breath

here and five more you got this last one

and release take the hands to the belly

take the knees over to the left side hah

big breath in windshield wiper them all

the way through and to the opposite side

inhale back to Center and we hug the

right knee into the chest and the left

leg out long and a nice supine twist

here to finish opening up through the

right arm big breath in yummy yummy

breath here treat yourself and back to

Center squeeze and switch left knee in

right leg out big breath in and twist

then slowly melt it back to Center

squeeze it look me in and send it on out

big full body stretch here reach the

arms up and overhead and exhale arms

float it down at your sides open the

legs nice and wide whoops and we come

into shavasana let everything go here

relax the jaw

close your eyes you might shake the

ankles kind of tossing the toes back and

forth a little bit here to find length

make sure you're not holding in the neck

soften through the fingertips

no clinching in the face so really

soften between the two eyebrows close

your eyes and repeat the mantra to

yourself one last time I respect finish

the sentence if you need to connect to

that self-talk consciously mindfully

perhaps this mantra this intention this

acknowledgment perhaps it hops off the

mat with you today maybe maybe not

I'll be curious to find out have an

awesome day beautiful practice love you

guys

namaste