1 00:00:00,060 --> 00:00:02,250 what's up my friends welcome to day two 2 00:00:02,250 --> 00:00:04,950 of 30 days of yoga camp with Adriene I'm 3 00:00:04,950 --> 00:00:08,090 Adriene and today the mantra is I create 4 00:00:08,090 --> 00:00:11,599 let's get started 5 00:00:19,750 --> 00:00:22,250 okeydoke today we're going to begin on 6 00:00:22,250 --> 00:00:25,090 flat back 7 00:00:25,390 --> 00:00:31,460 so come to lie down extend the legs out 8 00:00:31,460 --> 00:00:36,830 long and let's start with a nice full 9 00:00:36,830 --> 00:00:38,600 body stretch right away reaching the 10 00:00:38,600 --> 00:00:42,230 arms all the way up and overhead take a 11 00:00:42,230 --> 00:00:45,040 deep breath in point and flex the feet 12 00:00:45,040 --> 00:00:47,630 spread the fingertips wide you might 13 00:00:47,630 --> 00:00:50,660 rotate the wrists one way and then the 14 00:00:50,660 --> 00:00:53,769 ankles another way 15 00:00:53,830 --> 00:00:57,680 good then float the fingertips down and 16 00:00:57,680 --> 00:00:59,690 we're going to bring one hand to the 17 00:00:59,690 --> 00:01:02,720 heart and one hand to the belly so I 18 00:01:02,720 --> 00:01:06,560 suggest left hand to the heart I'm 19 00:01:06,560 --> 00:01:08,150 avoiding my Mike here sorry and right 20 00:01:08,150 --> 00:01:11,450 hand to the belly and then allow the 21 00:01:11,450 --> 00:01:13,790 legs and the ankles and the feet in 22 00:01:13,790 --> 00:01:15,740 particular to just soften so chances are 23 00:01:15,740 --> 00:01:16,970 you might be holding a little bit here 24 00:01:16,970 --> 00:01:20,680 just allow them to fall and release 25 00:01:20,680 --> 00:01:23,990 press into your head shimmy or snuggle 26 00:01:23,990 --> 00:01:25,280 the shoulder blades underneath your 27 00:01:25,280 --> 00:01:28,550 heart space and then relax your body for 28 00:01:28,550 --> 00:01:30,680 a moment here just settling in as you 29 00:01:30,680 --> 00:01:33,620 close your eyes trust the video trust 30 00:01:33,620 --> 00:01:36,140 your body trust that whatever your 31 00:01:36,140 --> 00:01:38,120 practice is supposed to serve up for you 32 00:01:38,120 --> 00:01:43,400 today it will all you have to do is open 33 00:01:43,400 --> 00:01:48,680 your mind and open your heart begin to 34 00:01:48,680 --> 00:01:51,250 notice your breath 35 00:02:00,210 --> 00:02:03,030 then begin to play with your breath 36 00:02:03,030 --> 00:02:05,460 deepen your breath you might notice that 37 00:02:05,460 --> 00:02:08,910 as you inhale the hand on your belly 38 00:02:08,910 --> 00:02:17,730 rises as you exhale it falls as you 39 00:02:17,730 --> 00:02:20,100 inhale the hand on your heart lifts 40 00:02:20,100 --> 00:02:27,800 expands with the chest exhale it falls 41 00:02:27,800 --> 00:02:33,840 take one more big breath in here and 42 00:02:33,840 --> 00:02:40,230 then exhale release awesome we're going 43 00:02:40,230 --> 00:02:42,300 to hug the knees into the chest get a 44 00:02:42,300 --> 00:02:44,310 little lower back love here so start 45 00:02:44,310 --> 00:02:47,790 nice slow hug in the knees in towards 46 00:02:47,790 --> 00:02:49,500 the heart and then just take a couple 47 00:02:49,500 --> 00:02:52,260 seconds to rock side to side left to 48 00:02:52,260 --> 00:02:54,630 right maybe drawing big circles with the 49 00:02:54,630 --> 00:02:57,570 knees one way and then the other there's 50 00:02:57,570 --> 00:03:02,700 no right or wrong here creating space in 51 00:03:02,700 --> 00:03:09,140 the body creating time for yourself 52 00:03:09,470 --> 00:03:12,060 again the mantra or the affirmation for 53 00:03:12,060 --> 00:03:17,370 today I create maybe you finished that 54 00:03:17,370 --> 00:03:27,090 sentence in a different way so a little 55 00:03:27,090 --> 00:03:28,500 opportunity to check in with the back 56 00:03:28,500 --> 00:03:32,940 body massage the sacrum and in set an 57 00:03:32,940 --> 00:03:36,840 intention perhaps using that mantra I 58 00:03:36,840 --> 00:03:43,489 create what do you want to create 59 00:03:44,959 --> 00:03:47,040 awesome then hold your right knee into 60 00:03:47,040 --> 00:03:49,110 your chest and send your left leg up 61 00:03:49,110 --> 00:03:51,480 high towards the sky point and flex your 62 00:03:51,480 --> 00:03:54,150 left foot keep the chest open here so 63 00:03:54,150 --> 00:03:57,390 shoulders down inhale in as you exhale 64 00:03:57,390 --> 00:04:00,269 slowly lower the left heel towards the 65 00:04:00,269 --> 00:04:02,430 earth but let it hover here so don't let 66 00:04:02,430 --> 00:04:04,350 the left heel come to the earth just yet 67 00:04:04,350 --> 00:04:05,790 let it hover and then notice what's 68 00:04:05,790 --> 00:04:07,380 going on in the belly so if you can 69 00:04:07,380 --> 00:04:10,350 engage the abdominal wall gently and we 70 00:04:10,350 --> 00:04:11,340 continue to breathe 71 00:04:11,340 --> 00:04:19,350 here inhale in exhale release left heel 72 00:04:19,350 --> 00:04:21,930 to the ground take a big breath in here 73 00:04:21,930 --> 00:04:23,729 as you squeeze right knee up in towards 74 00:04:23,729 --> 00:04:26,940 the heart then on an exhale guide the 75 00:04:26,940 --> 00:04:29,010 right knee over towards the left side of 76 00:04:29,010 --> 00:04:31,350 your yoga mat open up through the right 77 00:04:31,350 --> 00:04:33,900 arm supine twist here as you breathe 78 00:04:33,900 --> 00:04:40,080 into the chest breathe into the belly we 79 00:04:40,080 --> 00:04:44,160 can gently turn on or towards the right 80 00:04:44,160 --> 00:04:48,479 ear here and you can hook the right foot 81 00:04:48,479 --> 00:04:51,540 behind the left thigh or not so it's 82 00:04:51,540 --> 00:04:53,580 always a little freedom we learn the 83 00:04:53,580 --> 00:04:55,889 pose the structure and then we continue 84 00:04:55,889 --> 00:04:58,950 to find what feels good creating space 85 00:04:58,950 --> 00:05:10,560 in the body with each breath inhale in 86 00:05:10,560 --> 00:05:15,389 exhale melt it back to Center squeeze 87 00:05:15,389 --> 00:05:19,260 the right knee up and in and take your 88 00:05:19,260 --> 00:05:21,030 left hand to the top of the left thigh 89 00:05:21,030 --> 00:05:23,580 here at the left hip crease then nice 90 00:05:23,580 --> 00:05:24,930 and slow we're just going to slowly 91 00:05:24,930 --> 00:05:27,030 guide the right knee out this isn't a 92 00:05:27,030 --> 00:05:28,919 big move it could be you know you could 93 00:05:28,919 --> 00:05:32,880 extend the leg but just nice and slow 94 00:05:32,880 --> 00:05:35,820 opening up creating space you can keep a 95 00:05:35,820 --> 00:05:37,710 nice awareness in the right foot here 96 00:05:37,710 --> 00:05:40,349 and then just nice and slow begin to 97 00:05:40,349 --> 00:05:44,190 activate through the left foot so 98 00:05:44,190 --> 00:05:48,360 spreading awareness to the feet now then 99 00:05:48,360 --> 00:05:51,360 keep layering on the breath firm through 100 00:05:51,360 --> 00:05:53,880 the left thigh bone again flexion in the 101 00:05:53,880 --> 00:05:55,710 left foot and a little awareness in the 102 00:05:55,710 --> 00:06:01,639 right foot as you breathe deep here hmm 103 00:06:01,639 --> 00:06:05,599 then slowly guide it back to Center and 104 00:06:05,599 --> 00:06:07,710 finally we'll interlace the fingertips 105 00:06:07,710 --> 00:06:10,039 bring them behind the right thigh 106 00:06:10,039 --> 00:06:13,229 nice and slow keeping a nice awareness 107 00:06:13,229 --> 00:06:15,630 in that left leg begin to extend through 108 00:06:15,630 --> 00:06:18,330 the right leg now you might not come to 109 00:06:18,330 --> 00:06:19,800 a nice straight leg here at first 110 00:06:19,800 --> 00:06:20,729 especially if you're new to the practice 111 00:06:20,729 --> 00:06:22,500 we're here to create a 112 00:06:22,500 --> 00:06:24,210 eventually maybe by the end of our 30 113 00:06:24,210 --> 00:06:27,420 days we'll be here so keep whatever Bend 114 00:06:27,420 --> 00:06:29,100 that you need nice generous bend in the 115 00:06:29,100 --> 00:06:32,190 knee if you need breathing here begin to 116 00:06:32,190 --> 00:06:35,190 slowly squeeze the hands up towards the 117 00:06:35,190 --> 00:06:37,770 heart but careful not to crank or push 118 00:06:37,770 --> 00:06:39,690 remember the twist from day one we kind 119 00:06:39,690 --> 00:06:42,510 of just allow the experience to guide 120 00:06:42,510 --> 00:06:45,780 the way rather than feeling the need to 121 00:06:45,780 --> 00:06:51,150 just hit our marks so we're letting the 122 00:06:51,150 --> 00:06:52,230 blood flow in the opposite direction 123 00:06:52,230 --> 00:06:55,110 here super great for circulation firming 124 00:06:55,110 --> 00:06:56,640 down through that left thigh bone still 125 00:06:56,640 --> 00:06:58,830 pressing into the left heel take one 126 00:06:58,830 --> 00:06:59,910 more breath here if you're feeling 127 00:06:59,910 --> 00:07:01,860 adventurous you might peel the nose up 128 00:07:01,860 --> 00:07:04,290 towards the top of the thigh just 129 00:07:04,290 --> 00:07:06,150 getting a little deeper stretch but to 130 00:07:06,150 --> 00:07:10,520 each his own and then everyone release 131 00:07:10,520 --> 00:07:13,770 slowly bending at the right knee sole of 132 00:07:13,770 --> 00:07:15,120 the right foot comes to the ground and 133 00:07:15,120 --> 00:07:18,030 we slide the right leg out hands rest 134 00:07:18,030 --> 00:07:19,919 gently on the hip points here close your 135 00:07:19,919 --> 00:07:21,840 eyes take a deep breath in just notice 136 00:07:21,840 --> 00:07:23,510 the sensations the difference between 137 00:07:23,510 --> 00:07:33,150 the right leg in the left leg if any and 138 00:07:33,150 --> 00:07:35,100 then once again we'll hug the knees into 139 00:07:35,100 --> 00:07:40,200 the chest so take a second here to just 140 00:07:40,200 --> 00:07:42,150 check in with the lower back body once 141 00:07:42,150 --> 00:07:44,940 again you might Rock left to right might 142 00:07:44,940 --> 00:07:48,120 draw circles again maybe sneak in a 143 00:07:48,120 --> 00:07:53,130 happy baby and so I'm giving cues for 144 00:07:53,130 --> 00:07:56,010 Yogi's of all levels so if you ever feel 145 00:07:56,010 --> 00:07:57,180 lost 146 00:07:57,180 --> 00:07:59,729 you know just stick to what feels good 147 00:07:59,729 --> 00:08:01,950 create a nice foundation nice base for 148 00:08:01,950 --> 00:08:05,760 yourself to play so it could just be 149 00:08:05,760 --> 00:08:08,060 here 150 00:08:13,910 --> 00:08:16,560 then we'll slowly move over to the left 151 00:08:16,560 --> 00:08:18,570 knee here squeezing it up and in towards 152 00:08:18,570 --> 00:08:20,280 the heart and sending the right leg up 153 00:08:20,280 --> 00:08:22,590 high towards the sky point and flex here 154 00:08:22,590 --> 00:08:24,870 rotate the ankle you might close your 155 00:08:24,870 --> 00:08:26,520 eyes and imagine that right hip socket 156 00:08:26,520 --> 00:08:30,289 dropping down towards the Earth 157 00:08:32,570 --> 00:08:34,830 make sure you're breathing here just 158 00:08:34,830 --> 00:08:36,270 playing with the breath doesn't have to 159 00:08:36,270 --> 00:08:38,460 be any certain fancy yoga breath just 160 00:08:38,460 --> 00:08:41,580 nice conscious breathing here to awaken 161 00:08:41,580 --> 00:08:43,740 the body and create space whenever 162 00:08:43,740 --> 00:08:45,840 you're ready slowly lower the right leg 163 00:08:45,840 --> 00:08:48,240 down see if you can really slow your 164 00:08:48,240 --> 00:08:50,130 roll as you squeeze a left knee up and 165 00:08:50,130 --> 00:08:51,870 in slowly lower down 166 00:08:51,870 --> 00:08:53,700 the same thing rather than letting the 167 00:08:53,700 --> 00:08:55,380 heel crash to the earth see if you can 168 00:08:55,380 --> 00:08:57,330 let it hover here and then notice what 169 00:08:57,330 --> 00:08:59,130 you need to do in the lower belly to 170 00:08:59,130 --> 00:09:00,350 find support 171 00:09:00,350 --> 00:09:03,150 maybe lengthening the tailbone up 172 00:09:03,150 --> 00:09:04,800 towards the sky kind of tucking the 173 00:09:04,800 --> 00:09:06,780 pelvis it'll be a little bit different 174 00:09:06,780 --> 00:09:08,220 for everyone so just connect to your 175 00:09:08,220 --> 00:09:14,840 Center breathing deep 176 00:09:15,260 --> 00:09:19,260 then inhale in on an exhale we finally 177 00:09:19,260 --> 00:09:23,880 release the right heel and inhale big 178 00:09:23,880 --> 00:09:27,420 breath exhale into your twist this time 179 00:09:27,420 --> 00:09:30,000 guiding the left knee over towards the 180 00:09:30,000 --> 00:09:32,790 right side of your yoga mat and opening 181 00:09:32,790 --> 00:09:36,650 up strong through the left arm here 182 00:09:36,650 --> 00:09:40,830 maybe you turn on to the left ear maybe 183 00:09:40,830 --> 00:09:42,630 you soften your gaze or close your eyes 184 00:09:42,630 --> 00:09:48,560 here find nice long beautiful breaths 185 00:09:52,890 --> 00:09:59,680 so good for the body so good for mental 186 00:09:59,680 --> 00:10:04,439 health and physical health 187 00:10:12,390 --> 00:10:16,500 one more big breath in here then use 188 00:10:16,500 --> 00:10:19,200 your exhale to gently guide it back to 189 00:10:19,200 --> 00:10:21,589 centre 190 00:10:21,950 --> 00:10:28,500 hug the left knee in and then again 191 00:10:28,500 --> 00:10:30,899 awareness in that right leg so firm down 192 00:10:30,899 --> 00:10:32,820 through the top of that right thigh bone 193 00:10:32,820 --> 00:10:36,420 flex the right toes right hand comes to 194 00:10:36,420 --> 00:10:39,120 the hip crease here or the top of the 195 00:10:39,120 --> 00:10:41,640 thigh bone and nice and easy we guide 196 00:10:41,640 --> 00:10:49,050 the left knee out opening up so notice 197 00:10:49,050 --> 00:10:50,279 if you're kind of clenching the 198 00:10:50,279 --> 00:10:52,680 shoulders here continue to go through 199 00:10:52,680 --> 00:10:56,279 your checklist and use the breath to 200 00:10:56,279 --> 00:11:00,029 experience the sensations that the poses 201 00:11:00,029 --> 00:11:04,200 of the shapes offer stay connected to 202 00:11:04,200 --> 00:11:06,680 that breath 203 00:11:13,350 --> 00:11:15,759 nice and then we'll bring it back to 204 00:11:15,759 --> 00:11:18,819 center nice and easy hug the left knee 205 00:11:18,819 --> 00:11:22,449 in and then interlace behind the left 206 00:11:22,449 --> 00:11:26,350 thigh and just check in here extending 207 00:11:26,350 --> 00:11:28,720 the left leg up high so again it could 208 00:11:28,720 --> 00:11:32,649 be here no prop or you could be here 209 00:11:32,649 --> 00:11:35,740 creating a nice L shape with the legs so 210 00:11:35,740 --> 00:11:37,089 just see where you're at today and 211 00:11:37,089 --> 00:11:41,259 breathe stay alive and aware through the 212 00:11:41,259 --> 00:11:48,279 soles of the feet notice if your chin is 213 00:11:48,279 --> 00:11:49,779 lifted see if you can tuck your chin a 214 00:11:49,779 --> 00:11:51,100 little bit to lengthen through the back 215 00:11:51,100 --> 00:11:53,790 of the neck should feel nice here 216 00:11:53,790 --> 00:11:57,779 breathe breathe breathe 217 00:12:01,199 --> 00:12:04,149 then stay where you're at or slowly peel 218 00:12:04,149 --> 00:12:06,250 the nose up towards the top of the thigh 219 00:12:06,250 --> 00:12:08,170 keep the shoulders relaxed elbows nice 220 00:12:08,170 --> 00:12:18,790 and wide you got it big breaths and then 221 00:12:18,790 --> 00:12:21,550 we'll slowly release head neck shoulders 222 00:12:21,550 --> 00:12:23,170 to the earth hah 223 00:12:23,170 --> 00:12:28,000 then left knee and slowly release left 224 00:12:28,000 --> 00:12:31,180 foot to the earth lie the left leg out 225 00:12:31,180 --> 00:12:32,949 long hands come to the hip creases here 226 00:12:32,949 --> 00:12:35,620 at the hip point and we close our eyes 227 00:12:35,620 --> 00:12:39,269 and just notice how you feel 228 00:12:48,790 --> 00:12:53,920 now big breath in through the nose and 229 00:12:53,920 --> 00:12:57,519 out through the mouth 230 00:12:58,839 --> 00:13:01,399 creating space with the breath inhale 231 00:13:01,399 --> 00:13:06,860 into the nostrils and exhale out through 232 00:13:06,860 --> 00:13:12,379 the mouth one more just like that 233 00:13:12,379 --> 00:13:17,839 surprise yourself in yeah and exhale let 234 00:13:17,839 --> 00:13:20,139 it go 235 00:13:20,680 --> 00:13:23,209 awesome interlace the fingertips bring 236 00:13:23,209 --> 00:13:25,009 them behind the head elbows are going to 237 00:13:25,009 --> 00:13:26,750 stay excuse me thumbs are going to stay 238 00:13:26,750 --> 00:13:30,009 extended here in elbows nice and wide 239 00:13:30,009 --> 00:13:32,750 now let's just take a second to open up 240 00:13:32,750 --> 00:13:34,850 through the chest and give yourself a 241 00:13:34,850 --> 00:13:36,589 little massage so you can use the thumbs 242 00:13:36,589 --> 00:13:38,540 to press into the neck the base of the 243 00:13:38,540 --> 00:13:45,339 head hmm give yourself some love oh yeah 244 00:13:45,339 --> 00:13:47,360 and then here we go I'm going to bend 245 00:13:47,360 --> 00:13:48,829 the right knee come to the right foot 246 00:13:48,829 --> 00:13:50,649 bend the left knee come to the left foot 247 00:13:50,649 --> 00:13:53,329 scoop the tailbone so that it's reaching 248 00:13:53,329 --> 00:13:55,100 towards the heels or towards the front 249 00:13:55,100 --> 00:13:56,149 edge of your mat and then just notice 250 00:13:56,149 --> 00:13:57,769 already if your elbows have started to 251 00:13:57,769 --> 00:14:00,680 fly up so expanding awareness throughout 252 00:14:00,680 --> 00:14:03,740 the whole body here now shimmy the 253 00:14:03,740 --> 00:14:05,149 shoulder blades underneath you so 254 00:14:05,149 --> 00:14:07,189 snuggle them underneath create space in 255 00:14:07,189 --> 00:14:09,860 the neck and shoulders and inhale in 256 00:14:09,860 --> 00:14:13,189 exhale through all the navel down lift 257 00:14:13,189 --> 00:14:14,839 the shins parallel to the ceiling so you 258 00:14:14,839 --> 00:14:16,639 might have to do a little kick up 259 00:14:16,639 --> 00:14:17,839 towards the front edge of your mat so 260 00:14:17,839 --> 00:14:19,399 that your lower back feels nice and 261 00:14:19,399 --> 00:14:22,750 flush all right here we go 262 00:14:22,750 --> 00:14:26,600 big breath in big breath out lifts us up 263 00:14:26,600 --> 00:14:28,129 head neck shoulders 264 00:14:28,129 --> 00:14:29,990 pause check in here notice if you're 265 00:14:29,990 --> 00:14:32,269 crunching of everything in see if you 266 00:14:32,269 --> 00:14:35,300 can keep it nice and wide nice long line 267 00:14:35,300 --> 00:14:37,250 from the crown to the tail I'm beginning 268 00:14:37,250 --> 00:14:38,720 to wake up the muscles of the abdominal 269 00:14:38,720 --> 00:14:45,079 wall nice and fiery in the belly here we 270 00:14:45,079 --> 00:14:50,779 go inhale in exhale out inhale in elbows 271 00:14:50,779 --> 00:14:54,230 nice and wide and exhale out one more 272 00:14:54,230 --> 00:14:56,259 you got it in 273 00:14:56,259 --> 00:15:00,259 and exhale release gorgeous 274 00:15:00,259 --> 00:15:05,089 take a break here and now we move with 275 00:15:05,089 --> 00:15:09,429 the breath inhale in ready 276 00:15:09,429 --> 00:15:15,069 exhale lift good inhale lower exhale 277 00:15:15,069 --> 00:15:20,089 lift elbows reaching left or right 278 00:15:20,089 --> 00:15:24,019 inhale lower exhale lift chin up towards 279 00:15:24,019 --> 00:15:27,019 the ceiling gaze straight up and back so 280 00:15:27,019 --> 00:15:29,389 we're not crunching here inhale lower 281 00:15:29,389 --> 00:15:33,619 exhale lift now keep it going on your 282 00:15:33,619 --> 00:15:36,949 own inhale as you lower slowly exhale as 283 00:15:36,949 --> 00:15:38,290 you lift 284 00:15:38,290 --> 00:15:42,050 you might close your eyes or soften your 285 00:15:42,050 --> 00:15:54,139 gaze keep it going and do one more 286 00:15:54,139 --> 00:15:59,629 inhale lower exhale lift stay lifted 287 00:15:59,629 --> 00:16:01,579 reach the fingertips towards the outer 288 00:16:01,579 --> 00:16:04,100 edges of the feet straighten the right 289 00:16:04,100 --> 00:16:06,829 leg press into your right heel slowly 290 00:16:06,829 --> 00:16:10,490 lower it down to a hover back to Center 291 00:16:10,490 --> 00:16:13,220 knees together one more time just on the 292 00:16:13,220 --> 00:16:15,290 other side extend the left leg press 293 00:16:15,290 --> 00:16:18,920 into your left heel slowly exhale as you 294 00:16:18,920 --> 00:16:22,699 lower let it hover inhale back to Center 295 00:16:22,699 --> 00:16:23,869 and release 296 00:16:23,869 --> 00:16:27,290 I'll wrap the arms around the shins curl 297 00:16:27,290 --> 00:16:29,779 the shoulder blades down find length in 298 00:16:29,779 --> 00:16:32,559 the neck awesome work 299 00:16:32,559 --> 00:16:35,299 cross the right ankle over the left here 300 00:16:35,299 --> 00:16:38,149 grab the outer edges of the feet or you 301 00:16:38,149 --> 00:16:39,980 can grab the big toes with your peace 302 00:16:39,980 --> 00:16:42,679 fingers and your thumb and here we go 303 00:16:42,679 --> 00:16:44,269 time to rock and roll massaging the 304 00:16:44,269 --> 00:16:47,179 spine connecting to your Center we rock 305 00:16:47,179 --> 00:16:50,600 front and back so this can feel a little 306 00:16:50,600 --> 00:16:53,509 silly if you're new to it but after you 307 00:16:53,509 --> 00:16:55,279 get the hang of it it feels pretty 308 00:16:55,279 --> 00:17:00,589 awesome great for the spine really 309 00:17:00,589 --> 00:17:02,529 awesome massage in the back body and 310 00:17:02,529 --> 00:17:05,449 when you feel satisfied you can come all 311 00:17:05,449 --> 00:17:07,890 the way up into all fours take 312 00:17:07,890 --> 00:17:09,900 time getting there centering yourself on 313 00:17:09,900 --> 00:17:13,619 the map so try to stay present through 314 00:17:13,619 --> 00:17:15,480 your transitions will back the truck up 315 00:17:15,480 --> 00:17:17,640 eventually so that we're in this 316 00:17:17,640 --> 00:17:20,010 tabletop position at the middle of your 317 00:17:20,010 --> 00:17:23,010 mat so there's no rush 318 00:17:23,010 --> 00:17:24,599 you don't have to move at the same time 319 00:17:24,599 --> 00:17:27,630 as me it's the beauty of the home 320 00:17:27,630 --> 00:17:31,350 practice to do your thing when you 321 00:17:31,350 --> 00:17:33,090 arrive though start paying attention to 322 00:17:33,090 --> 00:17:34,500 your alignment wrists underneath the 323 00:17:34,500 --> 00:17:36,120 shoulders knees directly underneath the 324 00:17:36,120 --> 00:17:39,000 hips cat cow dropping the belly as you 325 00:17:39,000 --> 00:17:41,550 inhale heart radiates forward creating 326 00:17:41,550 --> 00:17:45,360 space in the front body exhale press in 327 00:17:45,360 --> 00:17:46,980 your foundation tops of the feet the 328 00:17:46,980 --> 00:17:50,310 palms and begin to round the spine chin 329 00:17:50,310 --> 00:17:52,790 to chest 330 00:17:53,060 --> 00:18:00,570 keep it going inhale nice and slow and 331 00:18:00,570 --> 00:18:03,439 exhale 332 00:18:21,130 --> 00:18:24,200 awesome from your cat-cow begin to veer 333 00:18:24,200 --> 00:18:26,690 off the railroad tracks here sending the 334 00:18:26,690 --> 00:18:29,650 hips one way and then the other 335 00:18:29,650 --> 00:18:34,160 stretching through the side body you 336 00:18:34,160 --> 00:18:36,200 might turn the palms to stretch the 337 00:18:36,200 --> 00:18:38,810 wrist one and then the other so this is 338 00:18:38,810 --> 00:18:40,850 definitely a moment where you ask 339 00:18:40,850 --> 00:18:42,920 yourself how am I feeling today you 340 00:18:42,920 --> 00:18:45,350 might come all the way front nice and 341 00:18:45,350 --> 00:18:50,290 slow you might come all the way back so 342 00:18:50,470 --> 00:18:56,830 begin to explore the space on your mat 343 00:18:56,830 --> 00:19:00,200 little cat-cow variation here allowing 344 00:19:00,200 --> 00:19:03,920 one thing to lead to the next my best 345 00:19:03,920 --> 00:19:05,450 advice for moments like this where we 346 00:19:05,450 --> 00:19:07,040 take a little freestyle a little find 347 00:19:07,040 --> 00:19:09,320 what feels good moment is to move slow 348 00:19:09,320 --> 00:19:12,320 and mindful and also to not decide where 349 00:19:12,320 --> 00:19:16,750 it ends just keep going keep listening 350 00:19:16,750 --> 00:19:18,530 so we have a little bit of organic 351 00:19:18,530 --> 00:19:21,050 movement going on on the mat maybe your 352 00:19:21,050 --> 00:19:23,780 feet are tired or sorry come back for a 353 00:19:23,780 --> 00:19:25,900 little Yoga for the feet moment 354 00:19:25,900 --> 00:19:31,340 Bengie hair professional it's not a yoga 355 00:19:31,340 --> 00:19:35,000 shoe without a little dog hair classy 356 00:19:35,000 --> 00:19:37,580 okay and then when you're ready we're 357 00:19:37,580 --> 00:19:39,410 going to use this same kind of organic 358 00:19:39,410 --> 00:19:41,150 move in the same energy to send it up to 359 00:19:41,150 --> 00:19:43,370 downward dog so resist the urge to go 360 00:19:43,370 --> 00:19:45,680 okay a terrain down dog here we go just 361 00:19:45,680 --> 00:19:48,730 kind of find your own way there today 362 00:19:48,730 --> 00:19:51,440 maybe get a little creative checking in 363 00:19:51,440 --> 00:19:54,950 with any sore spots in the body and then 364 00:19:54,950 --> 00:19:56,720 eventually we will send the hips up high 365 00:19:56,720 --> 00:20:03,910 and explore in Auto guca down dog 366 00:20:03,910 --> 00:20:06,260 peddling through the feet bending the 367 00:20:06,260 --> 00:20:09,980 knees pressing into the palms checking 368 00:20:09,980 --> 00:20:13,840 in with the shoulders the head the neck 369 00:20:13,840 --> 00:20:16,340 deepening the breaths if you can extend 370 00:20:16,340 --> 00:20:18,170 the inhale now make it a little bit 371 00:20:18,170 --> 00:20:23,330 longer extend the exhale don't worry 372 00:20:23,330 --> 00:20:25,100 about whether the heels come down to the 373 00:20:25,100 --> 00:20:26,870 earth or not enjoy where you're at today 374 00:20:26,870 --> 00:20:29,840 remember yesterday except except where 375 00:20:29,840 --> 00:20:31,030 you are today 376 00:20:31,030 --> 00:20:34,330 I'd create space with the breath create 377 00:20:34,330 --> 00:20:40,080 opportunity for a healthier lifestyle I 378 00:20:40,800 --> 00:20:45,720 create big breath in big breath out ha 379 00:20:45,720 --> 00:20:47,830 we're going to go for a nice slow walk 380 00:20:47,830 --> 00:20:49,240 up towards the front edge of the mat 381 00:20:49,240 --> 00:20:53,400 take your time take your time 382 00:20:53,400 --> 00:20:56,530 exploring negotiating is always that 383 00:20:56,530 --> 00:20:57,660 awkward moment where you're like 384 00:20:57,660 --> 00:21:01,660 fingertips feet and negotiate your way 385 00:21:01,660 --> 00:21:02,230 to the top 386 00:21:02,230 --> 00:21:03,850 feet hip-width apart toes pointing 387 00:21:03,850 --> 00:21:07,750 forward uttanasana forward fold extended 388 00:21:07,750 --> 00:21:09,460 forward fold so fine lengthen the spine 389 00:21:09,460 --> 00:21:12,130 here by bending the knees and then 390 00:21:12,130 --> 00:21:16,180 eventually rounding the head soft in the 391 00:21:16,180 --> 00:21:19,390 neck so the knees can be bent as 392 00:21:19,390 --> 00:21:21,250 generously as you need here in fact I 393 00:21:21,250 --> 00:21:23,140 recommend a nice deep bend in the knees 394 00:21:23,140 --> 00:21:26,970 for the lower back to stretch and open 395 00:21:31,080 --> 00:21:34,420 notice if you've lost a little awareness 396 00:21:34,420 --> 00:21:36,280 of the breath here begin to deepen the 397 00:21:36,280 --> 00:21:38,860 breath once again can you grab the 398 00:21:38,860 --> 00:21:41,340 elbows and rock gently side to side 399 00:21:41,340 --> 00:21:43,870 notice if you're clenching in the jaw or 400 00:21:43,870 --> 00:21:51,940 the forehead cultivate some awareness 401 00:21:51,940 --> 00:21:53,860 and the feet here just noticing where 402 00:21:53,860 --> 00:21:55,900 you're carrying your weight and then 403 00:21:55,900 --> 00:21:57,340 seeing if you can press into all four 404 00:21:57,340 --> 00:21:59,500 corners of the feet the ball joint of 405 00:21:59,500 --> 00:22:01,540 the big toe the pinky toe and the back 406 00:22:01,540 --> 00:22:04,060 two corners of the heels so lots of 407 00:22:04,060 --> 00:22:05,950 awareness and the soles of the feet here 408 00:22:05,950 --> 00:22:08,140 and that is where we will roll up from 409 00:22:08,140 --> 00:22:10,720 so releasing the arms tucking the chin 410 00:22:10,720 --> 00:22:13,030 into the chest and enjoying this move 411 00:22:13,030 --> 00:22:15,370 this presence this time with yourself as 412 00:22:15,370 --> 00:22:19,210 you kind of take a rag doll and roll all 413 00:22:19,210 --> 00:22:22,380 the way up to standing 414 00:22:34,630 --> 00:22:38,650 and as you stand up begin to find this 415 00:22:38,650 --> 00:22:41,730 beautiful lift in the heart 416 00:22:41,730 --> 00:22:44,620 you might loop the shoulders here a 417 00:22:44,620 --> 00:22:50,350 couple times and just a reminder man 418 00:22:50,350 --> 00:22:52,150 this is not you know this isn't your 419 00:22:52,150 --> 00:22:54,370 mama's yoga here this is for you this is 420 00:22:54,370 --> 00:22:56,169 not you're not at public classes your 421 00:22:56,169 --> 00:22:58,419 home practice your cultivating here so 422 00:22:58,419 --> 00:23:01,419 you have permission to veer off the path 423 00:23:01,419 --> 00:23:04,270 loop the shoulders scratch the itch if 424 00:23:04,270 --> 00:23:05,919 you have it you know fix your pantaloons 425 00:23:05,919 --> 00:23:08,830 whatever feels good here lick the lips 426 00:23:08,830 --> 00:23:11,110 make sure you're alive and not just 427 00:23:11,110 --> 00:23:12,580 going through the motions so let's do 428 00:23:12,580 --> 00:23:15,270 some big circles with the nose to here 429 00:23:15,270 --> 00:23:20,010 drawing great big circles with the nose 430 00:23:21,240 --> 00:23:28,809 checking in with the neck draw circles 431 00:23:28,809 --> 00:23:33,480 one way and then the other 432 00:23:39,800 --> 00:23:41,880 and then we'll bring it back to centre 433 00:23:41,880 --> 00:23:43,740 or when you feel satisfied and draw the 434 00:23:43,740 --> 00:23:45,570 palms together at the heart lift the 435 00:23:45,570 --> 00:23:47,940 sternum to the thumbs relax the 436 00:23:47,940 --> 00:23:50,990 shoulders down press into your feet 437 00:23:50,990 --> 00:23:55,890 stand up tall big breath in big breath 438 00:23:55,890 --> 00:23:58,710 out as you bend the knees interlace the 439 00:23:58,710 --> 00:24:01,410 fingertips bring the palms behind the 440 00:24:01,410 --> 00:24:03,510 head here again thumbs extend it out 441 00:24:03,510 --> 00:24:04,140 long 442 00:24:04,140 --> 00:24:05,940 so give yourself a little neck hammock 443 00:24:05,940 --> 00:24:08,130 here then again the elbows want to come 444 00:24:08,130 --> 00:24:10,500 in here so keep them nice and wide again 445 00:24:10,500 --> 00:24:11,820 if you're not used to opening up this 446 00:24:11,820 --> 00:24:13,429 area of the body this could be kind of 447 00:24:13,429 --> 00:24:15,840 intense and if you are used to it you're 448 00:24:15,840 --> 00:24:19,140 like just enjoy right so gentle sways 449 00:24:19,140 --> 00:24:20,520 back and forth stretching through the 450 00:24:20,520 --> 00:24:23,250 side body here again watch the elbows so 451 00:24:23,250 --> 00:24:24,920 you can keep them nice and long 452 00:24:24,920 --> 00:24:28,170 bend the knees pelvis is slightly tucked 453 00:24:28,170 --> 00:24:29,940 here just for a little support in the 454 00:24:29,940 --> 00:24:35,340 torso and you have this great support of 455 00:24:35,340 --> 00:24:38,820 the neck with the thumbs pressing into 456 00:24:38,820 --> 00:24:41,429 all four corners of the feet we begin to 457 00:24:41,429 --> 00:24:43,050 teeter-totter left and right a little 458 00:24:43,050 --> 00:24:43,440 more 459 00:24:43,440 --> 00:24:45,420 this might seem kind of silly but just 460 00:24:45,420 --> 00:24:47,040 kind of breaking out of our regular 461 00:24:47,040 --> 00:24:50,790 shapes here stretching stretching hmm 462 00:24:50,790 --> 00:24:53,250 and then back to Center great drop the 463 00:24:53,250 --> 00:24:55,860 fingertips down and on a big inhale 464 00:24:55,860 --> 00:24:57,510 straighten through the legs and reach 465 00:24:57,510 --> 00:24:59,700 the arms high up overhead reach for the 466 00:24:59,700 --> 00:25:02,910 sky inhale lift your heart lift lift 467 00:25:02,910 --> 00:25:06,150 lift lengthen use the exhale to soften 468 00:25:06,150 --> 00:25:08,700 through the knees and elbows and melt it 469 00:25:08,700 --> 00:25:13,260 down forward fold take a second you can 470 00:25:13,260 --> 00:25:14,640 bend the knees as much as you need to 471 00:25:14,640 --> 00:25:16,770 here so you can touch your feet maybe 472 00:25:16,770 --> 00:25:18,540 they're cold they need a little warming 473 00:25:18,540 --> 00:25:21,120 maybe have a little sock lint there you 474 00:25:21,120 --> 00:25:23,309 peel peel it off maybe it's just a 475 00:25:23,309 --> 00:25:25,470 moment to go oh shoot I was like totally 476 00:25:25,470 --> 00:25:27,660 clenching in my toes or just a little 477 00:25:27,660 --> 00:25:29,660 mindfulness a little love for the feet 478 00:25:29,660 --> 00:25:31,530 especially if you're one of those folks 479 00:25:31,530 --> 00:25:32,970 that hates their feet I have lots of 480 00:25:32,970 --> 00:25:34,760 friends or like oh hey my feet 481 00:25:34,760 --> 00:25:39,080 so we're cultivating self-love from head 482 00:25:39,080 --> 00:25:43,020 to toe and it's a process so you can 483 00:25:43,020 --> 00:25:45,310 keep a sense of humor about it 484 00:25:45,310 --> 00:25:47,720 okay back to the breath on your next 485 00:25:47,720 --> 00:25:51,410 inhale lift and lengthen spine nice and 486 00:25:51,410 --> 00:25:53,030 long so we're going to come to a flat 487 00:25:53,030 --> 00:25:54,830 back position here loop the shoulders 488 00:25:54,830 --> 00:25:57,830 pull the elbows back now for today bring 489 00:25:57,830 --> 00:25:59,840 the thumbs to the hip creases wrap the 490 00:25:59,840 --> 00:26:03,830 fingertips around the hips and then just 491 00:26:03,830 --> 00:26:05,360 press back in the hip creases a little 492 00:26:05,360 --> 00:26:07,700 bit here so we're not locking through 493 00:26:07,700 --> 00:26:09,680 the legs but keeping a soft Bend and 494 00:26:09,680 --> 00:26:11,740 then go through your checklist 495 00:26:11,740 --> 00:26:14,270 maybe elbows back like little 496 00:26:14,270 --> 00:26:16,730 grasshopper legs maybe you hug the ribs 497 00:26:16,730 --> 00:26:19,160 in maybe you imagine placing a little 498 00:26:19,160 --> 00:26:22,580 teacup on the back of the neck or a shot 499 00:26:22,580 --> 00:26:27,170 of something delicious whatever you want 500 00:26:27,170 --> 00:26:29,000 place it on the back of your neck so 501 00:26:29,000 --> 00:26:30,620 that you remember that awareness nice 502 00:26:30,620 --> 00:26:33,410 and long the other day in class I asked 503 00:26:33,410 --> 00:26:34,970 everyone to imagine you know whatever 504 00:26:34,970 --> 00:26:37,130 little little child they have in their 505 00:26:37,130 --> 00:26:38,690 life or if you have but know a child 506 00:26:38,690 --> 00:26:40,580 you're playing with them and you're the 507 00:26:40,580 --> 00:26:41,960 table for their tea party you're not 508 00:26:41,960 --> 00:26:43,220 going to let them down you know you're 509 00:26:43,220 --> 00:26:44,600 one you're not going to want their tea 510 00:26:44,600 --> 00:26:47,690 to spill so create nice length so 511 00:26:47,690 --> 00:26:49,340 chances are you're working hard here one 512 00:26:49,340 --> 00:26:51,080 more breath you got it pressing the 513 00:26:51,080 --> 00:26:52,430 thumbs back lengthening through the 514 00:26:52,430 --> 00:26:55,880 crown of the head and then on an exhale 515 00:26:55,880 --> 00:26:57,680 bend the knees and release everything 516 00:26:57,680 --> 00:27:01,670 nice work so sometimes it sucks to stay 517 00:27:01,670 --> 00:27:03,710 in things for a long time but you need 518 00:27:03,710 --> 00:27:05,030 that time to kind of go through your 519 00:27:05,030 --> 00:27:09,980 process study the sensations from your 520 00:27:09,980 --> 00:27:11,540 forward fold we're going to repeat the 521 00:27:11,540 --> 00:27:13,490 roll up from before but just a little 522 00:27:13,490 --> 00:27:15,110 swifter so tuck the chin into the chest 523 00:27:15,110 --> 00:27:20,810 and we begin to stack the spine great 524 00:27:20,810 --> 00:27:22,640 return to your Mountain Pose this time 525 00:27:22,640 --> 00:27:26,660 opening the palms big breath in and big 526 00:27:26,660 --> 00:27:28,630 breath out 527 00:27:28,630 --> 00:27:30,860 awesome shift your weight over to your 528 00:27:30,860 --> 00:27:33,710 left leg spread awareness through your 529 00:27:33,710 --> 00:27:36,170 left foot nice and strong and then 530 00:27:36,170 --> 00:27:37,790 connect to your Center as you slowly 531 00:27:37,790 --> 00:27:39,350 lift the right knee up we're going to 532 00:27:39,350 --> 00:27:41,360 interlace the fingertips catch the right 533 00:27:41,360 --> 00:27:44,330 knee loop the shoulders lift your heart 534 00:27:44,330 --> 00:27:47,060 press away from the earth if balancing 535 00:27:47,060 --> 00:27:49,220 is a bit tough for you then you can 536 00:27:49,220 --> 00:27:51,140 practice this on the big toe hands on 537 00:27:51,140 --> 00:27:54,730 the waistline just lifting whoa lifting 538 00:27:54,730 --> 00:27:57,440 right eventually we'll get to here 539 00:27:57,440 --> 00:28:02,870 big breaths depending on where you are 540 00:28:02,870 --> 00:28:05,180 and your practice you might even hold 541 00:28:05,180 --> 00:28:07,600 the knee here extend the fingertips out 542 00:28:07,600 --> 00:28:10,910 then everyone wherever you are take a 543 00:28:10,910 --> 00:28:12,380 deep breath in with the right knee 544 00:28:12,380 --> 00:28:14,930 lifted or on the right big toe take a 545 00:28:14,930 --> 00:28:16,670 big breath in and reach the arms up 546 00:28:16,670 --> 00:28:20,210 towards the sky big breath in exhale 547 00:28:20,210 --> 00:28:24,860 right foot down great inhale carve a 548 00:28:24,860 --> 00:28:27,530 line with the nose look up and exhale 549 00:28:27,530 --> 00:28:30,290 release everything Mountain Pose open 550 00:28:30,290 --> 00:28:33,590 the palms great shift your weight up and 551 00:28:33,590 --> 00:28:35,630 over towards the right foot so careful 552 00:28:35,630 --> 00:28:37,130 not to just collapse into your right hip 553 00:28:37,130 --> 00:28:40,670 as sassy and as sexy as that is see if 554 00:28:40,670 --> 00:28:42,410 you can keep and maintain this integrity 555 00:28:42,410 --> 00:28:45,080 this lift all the way up from the arch 556 00:28:45,080 --> 00:28:47,900 of that right foot when you're ready 557 00:28:47,900 --> 00:28:50,480 we'll play here again if you're brand 558 00:28:50,480 --> 00:28:51,710 new to the practice I want you to feel 559 00:28:51,710 --> 00:28:53,150 welcome here I want us all to work at 560 00:28:53,150 --> 00:28:55,040 different levels as mindfully as 561 00:28:55,040 --> 00:28:56,570 possible so you might just be on the big 562 00:28:56,570 --> 00:28:59,690 toe otherwise in unlace the hands and 563 00:28:59,690 --> 00:29:01,550 give her a try hugging the knee in 564 00:29:01,550 --> 00:29:04,010 towards the heart if you're like this is 565 00:29:04,010 --> 00:29:05,330 easy for me then go through your 566 00:29:05,330 --> 00:29:07,580 checklist check in with your chest lift 567 00:29:07,580 --> 00:29:09,140 from the pelvic floor lengthen through 568 00:29:09,140 --> 00:29:11,150 the back of the neck there's lots to 569 00:29:11,150 --> 00:29:16,760 explore here mainly with your breath so 570 00:29:16,760 --> 00:29:18,290 make sure you're breathing and it's a 571 00:29:18,290 --> 00:29:20,930 practice we're only on day two so just 572 00:29:20,930 --> 00:29:25,100 keep returning to your breath and maybe 573 00:29:25,100 --> 00:29:27,350 you're here maybe you're here or maybe 574 00:29:27,350 --> 00:29:29,960 you connect to your Center by reaching 575 00:29:29,960 --> 00:29:36,820 the fingertips forward breathing deep 576 00:29:36,820 --> 00:29:38,840 working on your balance and stability 577 00:29:38,840 --> 00:29:41,240 using the breath to create space and 578 00:29:41,240 --> 00:29:43,990 soften in the places that need softening 579 00:29:43,990 --> 00:29:46,280 then wherever you are my friends 580 00:29:46,280 --> 00:29:48,380 everyone reach the fingertips up with a 581 00:29:48,380 --> 00:29:51,560 big breath in reach for the sky inhaling 582 00:29:51,560 --> 00:29:53,300 keep the fingertips spreading and 583 00:29:53,300 --> 00:29:56,570 reaching as you exhale left foot to the 584 00:29:56,570 --> 00:29:58,640 ground 585 00:29:58,640 --> 00:30:01,530 gorgeous inhale carve a line with the 586 00:30:01,530 --> 00:30:06,180 nose look up and exhale down we go all 587 00:30:06,180 --> 00:30:07,890 the way bend the knees soften through 588 00:30:07,890 --> 00:30:12,180 the elbows great again attention towards 589 00:30:12,180 --> 00:30:13,740 the toes make sure you're not gripping I 590 00:30:13,740 --> 00:30:18,890 just noticed I was and forward fold 591 00:30:19,400 --> 00:30:21,330 inhale halfway lift 592 00:30:21,330 --> 00:30:23,310 this time palms on the tops of the 593 00:30:23,310 --> 00:30:25,230 thighs loop the shoulders pull the 594 00:30:25,230 --> 00:30:29,510 elbows back create space then exhale 595 00:30:29,510 --> 00:30:31,940 soften and bow 596 00:30:31,940 --> 00:30:34,500 inhale reach for the sky you got it 597 00:30:34,500 --> 00:30:37,080 spread the fingertips lengthen the 598 00:30:37,080 --> 00:30:41,450 tailbone down and exhale hands to heart 599 00:30:41,450 --> 00:30:43,710 awesome we rock let's have some fun 600 00:30:43,710 --> 00:30:46,200 soft knees inhale reach it up keep it 601 00:30:46,200 --> 00:30:48,840 going stay present with your breath as 602 00:30:48,840 --> 00:30:52,710 you exhale forward fold inhale halfway 603 00:30:52,710 --> 00:30:54,630 lift this time let's try palms to the 604 00:30:54,630 --> 00:30:57,030 shins as we loop the shoulders but go 605 00:30:57,030 --> 00:31:00,840 through the same checklist use your 606 00:31:00,840 --> 00:31:03,710 exhale to forward fold 607 00:31:03,710 --> 00:31:06,390 this time plant the palms 608 00:31:06,390 --> 00:31:11,070 bend the knees nice and easy so so not 609 00:31:11,070 --> 00:31:13,170 like an elephant but just a little mind 610 00:31:13,170 --> 00:31:15,660 more mindful or like a mindful elephant 611 00:31:15,660 --> 00:31:17,900 we're going to step the right toes back 612 00:31:17,900 --> 00:31:19,620 take your time 613 00:31:19,620 --> 00:31:22,770 followed by the left so even if you're 614 00:31:22,770 --> 00:31:24,180 an experienced yogi you can really 615 00:31:24,180 --> 00:31:25,650 benefit from kind of slowing things down 616 00:31:25,650 --> 00:31:30,540 here being with the breath and boom all 617 00:31:30,540 --> 00:31:31,890 the sudden we're in a plank pose 618 00:31:31,890 --> 00:31:36,960 what bend the knees pedal it out find 619 00:31:36,960 --> 00:31:39,570 length in the neck remember that line 620 00:31:39,570 --> 00:31:42,450 from the crown to the tail inhale in 621 00:31:42,450 --> 00:31:44,910 exhale slowly lower to the knees you can 622 00:31:44,910 --> 00:31:46,320 lift the toes up you can cross the 623 00:31:46,320 --> 00:31:48,720 ankles for fun and inhale press away 624 00:31:48,720 --> 00:31:50,970 from the earth once again so best you 625 00:31:50,970 --> 00:31:53,100 can try to hug the pelvis in a little 626 00:31:53,100 --> 00:31:55,620 bit here so instead of the booty going 627 00:31:55,620 --> 00:32:00,390 out it's coming in hey-oh first halo of 628 00:32:00,390 --> 00:32:02,370 yoga camp ok inhale look forward 629 00:32:02,370 --> 00:32:04,230 exhale we're going to slowly lower down 630 00:32:04,230 --> 00:32:06,810 see if you can keep your elbows at a 45 631 00:32:06,810 --> 00:32:08,250 degree angle so instead of going out 632 00:32:08,250 --> 00:32:10,090 left to right like a military 633 00:32:10,090 --> 00:32:11,740 push-up or instead of hugging them in 634 00:32:11,740 --> 00:32:14,230 like chaturanga let's go 45-degree here 635 00:32:14,230 --> 00:32:18,549 nice and slow oh and then we lower all 636 00:32:18,549 --> 00:32:21,340 the way down great release the legs 637 00:32:21,340 --> 00:32:22,770 Cobra 638 00:32:22,770 --> 00:32:25,450 inhale elbows back press in your 639 00:32:25,450 --> 00:32:28,080 foundation baby Cobra here no need to 640 00:32:28,080 --> 00:32:30,730 press too hard here keep it nice and 641 00:32:30,730 --> 00:32:37,299 soft inhale in and exhale release slowly 642 00:32:37,299 --> 00:32:40,450 press up to all fours and we'll send it 643 00:32:40,450 --> 00:32:43,059 back for a rest send the sit bones to 644 00:32:43,059 --> 00:32:45,460 the heels fingertips can stay reaching 645 00:32:45,460 --> 00:32:47,289 towards the front or they can circle 646 00:32:47,289 --> 00:32:50,020 around you can also take downward dog at 647 00:32:50,020 --> 00:32:52,450 this time for your resting posture so 648 00:32:52,450 --> 00:32:57,399 we're taking a child's pose or you're 649 00:32:57,399 --> 00:32:59,380 using your downward dog as a resting 650 00:32:59,380 --> 00:33:04,659 pose which it is just maybe not for 651 00:33:04,659 --> 00:33:06,610 beginners not at first got to ease into 652 00:33:06,610 --> 00:33:11,890 it so most of you have heard me say this 653 00:33:11,890 --> 00:33:14,710 before but one of the main reasons I 654 00:33:14,710 --> 00:33:17,049 love yoga to tools in the yoga practice 655 00:33:17,049 --> 00:33:21,880 is that it constantly reminds me that 656 00:33:21,880 --> 00:33:23,620 ultimately I'm the only one responsible 657 00:33:23,620 --> 00:33:26,679 for my own happiness so here's a great 658 00:33:26,679 --> 00:33:28,299 physical manifestation of that if you 659 00:33:28,299 --> 00:33:31,480 need Child's Pose here take it if you 660 00:33:31,480 --> 00:33:37,720 want more heat use down dog a couple of 661 00:33:37,720 --> 00:33:39,789 quiet breaths here close your eyes and 662 00:33:39,789 --> 00:33:41,908 enjoy 663 00:33:55,629 --> 00:33:58,399 if the fingertips are behind you start 664 00:33:58,399 --> 00:34:00,379 to trace align with them all the way up 665 00:34:00,379 --> 00:34:02,840 towards the front edge will slowly come 666 00:34:02,840 --> 00:34:03,499 to back 667 00:34:03,499 --> 00:34:05,389 well we'll slowly come back to all fours 668 00:34:05,389 --> 00:34:08,739 and as end out there and those breaths 669 00:34:08,739 --> 00:34:12,949 and make our way to downtown sorry human 670 00:34:12,949 --> 00:34:16,310 moment so we meet up in down dog 671 00:34:16,310 --> 00:34:20,719 everyone and we drop the left heel and 672 00:34:20,719 --> 00:34:22,520 we lift the right leg up high remember 673 00:34:22,520 --> 00:34:23,989 day one when we did right toes down 674 00:34:23,989 --> 00:34:25,780 we're lifting from the right inner thigh 675 00:34:25,780 --> 00:34:28,339 so this isn't about how high you can go 676 00:34:28,339 --> 00:34:30,560 stacking the hips not yet we'll do that 677 00:34:30,560 --> 00:34:32,449 another day but keep the right inner 678 00:34:32,449 --> 00:34:34,250 thigh lifted we want to build our 679 00:34:34,250 --> 00:34:37,579 practice with integrity with support one 680 00:34:37,579 --> 00:34:40,668 more breath here and then slowly bend 681 00:34:40,668 --> 00:34:42,679 the right knee squeeze it up and in 682 00:34:42,679 --> 00:34:44,210 towards your heart and then step it up 683 00:34:44,210 --> 00:34:47,510 into your lunge great we're going to 684 00:34:47,510 --> 00:34:49,730 take a nice runners lunge here back knee 685 00:34:49,730 --> 00:34:51,560 is lifted let's just go for the goal but 686 00:34:51,560 --> 00:34:53,409 know you can always lower if you need to 687 00:34:53,409 --> 00:34:56,359 big breath in here as you let your heart 688 00:34:56,359 --> 00:34:59,240 radiate forward inhale open the chest 689 00:34:59,240 --> 00:35:03,770 and then exhale plant the palms step it 690 00:35:03,770 --> 00:35:08,660 back to your down dog nice and soft and 691 00:35:08,660 --> 00:35:12,710 easy now drop the right heel and lift 692 00:35:12,710 --> 00:35:16,520 the left leg up high slider up try to 693 00:35:16,520 --> 00:35:18,770 press into both palms evenly go through 694 00:35:18,770 --> 00:35:19,819 your checklist tops of the shoulders 695 00:35:19,819 --> 00:35:22,670 draw away from the ears then again 696 00:35:22,670 --> 00:35:24,140 rather than just blowing through here 697 00:35:24,140 --> 00:35:25,880 see if you can really get into the hips 698 00:35:25,880 --> 00:35:28,280 lift from the left inner thigh left toes 699 00:35:28,280 --> 00:35:32,450 down level the hips lift up from the 700 00:35:32,450 --> 00:35:33,980 right hip crease you got it one more 701 00:35:33,980 --> 00:35:36,710 breath you got it an exhale bend the 702 00:35:36,710 --> 00:35:38,300 left knee squeeze it up and in towards 703 00:35:38,300 --> 00:35:40,609 the heart and then step it up into your 704 00:35:40,609 --> 00:35:43,369 lunge great see if you can keep the back 705 00:35:43,369 --> 00:35:45,200 knee lifted here maybe become a little 706 00:35:45,200 --> 00:35:46,700 bit lighter on the fingertips as you 707 00:35:46,700 --> 00:35:51,079 inhale open the chest and now check it 708 00:35:51,079 --> 00:35:53,210 out from here soft Bend and your right 709 00:35:53,210 --> 00:35:54,740 knee we're going to rock the back foot 710 00:35:54,740 --> 00:35:56,480 up to meet the front you got it here we 711 00:35:56,480 --> 00:35:56,810 go 712 00:35:56,810 --> 00:35:58,880 hold on to your focus out in front and 713 00:35:58,880 --> 00:36:02,290 when you're ready step it up 714 00:36:03,490 --> 00:36:08,559 forward fold shake the head a little yes 715 00:36:08,559 --> 00:36:11,200 and no you're doing great 716 00:36:11,200 --> 00:36:18,160 stick with your practice stick with this 717 00:36:18,160 --> 00:36:21,579 time for yourself let's finish it out 718 00:36:21,579 --> 00:36:27,480 inhale halfway lift exhale forward fold 719 00:36:27,480 --> 00:36:30,369 inhale reach for the sky spread the 720 00:36:30,369 --> 00:36:33,930 fingertips press the feet into the earth 721 00:36:33,930 --> 00:36:38,760 on an exhale hands come to the heart 722 00:36:38,760 --> 00:36:42,790 beautiful so from here I'm going to 723 00:36:42,790 --> 00:36:48,520 bring the feet together lift the sternum 724 00:36:48,520 --> 00:36:52,329 to the thumbs and once again I'm going 725 00:36:52,329 --> 00:36:53,859 to think up through the center channel 726 00:36:53,859 --> 00:36:56,170 lift lift lift lift and shift my weight 727 00:36:56,170 --> 00:36:59,319 to my left foot now I can start to peel 728 00:36:59,319 --> 00:37:01,960 up just onto the right toe here and I 729 00:37:01,960 --> 00:37:04,030 can just be able to work here on balance 730 00:37:04,030 --> 00:37:07,030 I'm super new to yoga maybe I'm have you 731 00:37:07,030 --> 00:37:08,710 know a past injury I'm dealing with some 732 00:37:08,710 --> 00:37:11,200 some issues I accept myself right 733 00:37:11,200 --> 00:37:13,900 creating space creating this time to 734 00:37:13,900 --> 00:37:17,230 explore my body so that I can change and 735 00:37:17,230 --> 00:37:21,970 evolve and transform maybe you're ready 736 00:37:21,970 --> 00:37:23,290 to take it further interlace the 737 00:37:23,290 --> 00:37:24,910 fingertips begin to lift the right knee 738 00:37:24,910 --> 00:37:31,750 up and catch the knee here beautiful big 739 00:37:31,750 --> 00:37:36,339 breaths so we're here or maybe we're 740 00:37:36,339 --> 00:37:38,640 here 741 00:37:40,460 --> 00:37:43,300 then keep the sternum lifting high 742 00:37:43,300 --> 00:37:44,960 lengthening through the crown of the 743 00:37:44,960 --> 00:37:46,790 head careful not to collapse into the 744 00:37:46,790 --> 00:37:48,590 left hip so pressing into all four 745 00:37:48,590 --> 00:37:50,720 corners of the foot challenging yourself 746 00:37:50,720 --> 00:37:52,160 a little bit here today take your right 747 00:37:52,160 --> 00:37:55,420 fingertips and begin to peel them back 748 00:37:55,420 --> 00:37:58,100 lift the heart lift the chest this is 749 00:37:58,100 --> 00:37:59,660 the supine twist that we did on our 750 00:37:59,660 --> 00:38:02,330 backs we got this again we can also be 751 00:38:02,330 --> 00:38:08,330 here sassy one more breath you got it 752 00:38:08,330 --> 00:38:12,110 everyone inhale lift and lengthen exhale 753 00:38:12,110 --> 00:38:16,580 back to Center awesome now we're going 754 00:38:16,580 --> 00:38:17,960 to take the left hand to the waistline 755 00:38:17,960 --> 00:38:19,820 and slowly just like we did on our backs 756 00:38:19,820 --> 00:38:21,380 loop the shoulders lift the heart 757 00:38:21,380 --> 00:38:23,690 strengthening lots of strength in that 758 00:38:23,690 --> 00:38:25,670 standing leg cultivating here we'll 759 00:38:25,670 --> 00:38:28,660 slowly begin to open the right knee out 760 00:38:28,660 --> 00:38:31,250 now careful not to clench in the and the 761 00:38:31,250 --> 00:38:33,170 gluts here lengthen the tailbone down 762 00:38:33,170 --> 00:38:35,600 and see if you can again stand up and 763 00:38:35,600 --> 00:38:38,950 out of that hips we're not collapsing 764 00:38:38,950 --> 00:38:40,850 right if you've been practicing for a 765 00:38:40,850 --> 00:38:44,360 while you might hook the elbow here or 766 00:38:44,360 --> 00:38:46,670 you might even jump ahead and grab your 767 00:38:46,670 --> 00:38:47,840 big toe but we're going to do that 768 00:38:47,840 --> 00:38:50,480 another day so just opening nice and 769 00:38:50,480 --> 00:38:54,590 slow here checking in with balance if 770 00:38:54,590 --> 00:38:56,360 you get pissed off or frustrated here 771 00:38:56,360 --> 00:38:58,880 just come back to your breath and 772 00:38:58,880 --> 00:39:03,410 remember your mantra remember why you 773 00:39:03,410 --> 00:39:05,030 rolled out your mat today one more 774 00:39:05,030 --> 00:39:09,050 breath and then reel it all back into 775 00:39:09,050 --> 00:39:13,010 Center and slowly release gorgeous 776 00:39:13,010 --> 00:39:16,310 inhale reach the fingertips up exhale 777 00:39:16,310 --> 00:39:19,760 hands to heart same thing on the other 778 00:39:19,760 --> 00:39:22,250 side so we can begin to shift the weight 779 00:39:22,250 --> 00:39:24,500 to the right foot slowly peel up to the 780 00:39:24,500 --> 00:39:29,290 left toes again you might just be here 781 00:39:29,290 --> 00:39:32,120 otherwise interlace the fingertips keep 782 00:39:32,120 --> 00:39:33,980 the heart lifted nice big lift through 783 00:39:33,980 --> 00:39:35,900 the front body as you slowly lift the 784 00:39:35,900 --> 00:39:39,470 left knee catch it with the palms notice 785 00:39:39,470 --> 00:39:43,310 what's going on in the shoulders so 786 00:39:43,310 --> 00:39:45,320 allowing that body awareness to really 787 00:39:45,320 --> 00:39:48,070 really spread spread spread 788 00:39:51,190 --> 00:39:54,200 and here we go holding on to the left 789 00:39:54,200 --> 00:39:55,760 knee this time with the right hand I'll 790 00:39:55,760 --> 00:39:58,160 slowly begin to open up sending the left 791 00:39:58,160 --> 00:40:01,160 fingertips back nice and easy and you 792 00:40:01,160 --> 00:40:02,690 might stop here you might be a little 793 00:40:02,690 --> 00:40:03,920 bit tight in the chest you might just 794 00:40:03,920 --> 00:40:07,760 stop here working on balance relax the 795 00:40:07,760 --> 00:40:10,790 shoulders down everyone breathe breathe 796 00:40:10,790 --> 00:40:12,910 breathe 797 00:40:12,910 --> 00:40:15,580 whew 798 00:40:15,580 --> 00:40:20,330 inhaling lift and lengthen exhale back 799 00:40:20,330 --> 00:40:23,090 to Center so when you fall out of this 800 00:40:23,090 --> 00:40:24,530 posture just come back to it that's what 801 00:40:24,530 --> 00:40:25,640 this is for that's why we're doing on 802 00:40:25,640 --> 00:40:27,260 day two this is a little challenge to 803 00:40:27,260 --> 00:40:30,680 see how am I going to handle it when I 804 00:40:30,680 --> 00:40:32,240 fall how am I going to handle it when I 805 00:40:32,240 --> 00:40:34,970 don't just do it perfectly that's what 806 00:40:34,970 --> 00:40:35,380 it's about 807 00:40:35,380 --> 00:40:39,560 here we go opening up now through the 808 00:40:39,560 --> 00:40:45,590 left side breathing deep we did this on 809 00:40:45,590 --> 00:40:50,290 our backs lengthening full of breath 810 00:40:51,100 --> 00:40:53,600 maybe you take a variation here maybe 811 00:40:53,600 --> 00:40:56,780 you're just right here owning it own it 812 00:40:56,780 --> 00:40:58,910 love yourself so if we're not 813 00:40:58,910 --> 00:41:00,290 challenging we're not thrown off balance 814 00:41:00,290 --> 00:41:02,330 on the mat then we have a hard time like 815 00:41:02,330 --> 00:41:06,110 taking the process that we have on the 816 00:41:06,110 --> 00:41:07,580 mat out into the world right just 817 00:41:07,580 --> 00:41:08,810 doesn't match up so you got to have a 818 00:41:08,810 --> 00:41:12,860 real experience and if you have no idea 819 00:41:12,860 --> 00:41:13,490 what I'm talking about 820 00:41:13,490 --> 00:41:17,450 just enjoy big breath in bring it back 821 00:41:17,450 --> 00:41:19,820 to Center big breath out big breath in 822 00:41:19,820 --> 00:41:24,050 lift the knee and then exhale release at 823 00:41:24,050 --> 00:41:25,910 the very least we can enjoy this time to 824 00:41:25,910 --> 00:41:27,650 ourself just breathing and stretching 825 00:41:27,650 --> 00:41:30,820 inhale reach the fingertips up and 826 00:41:30,820 --> 00:41:36,830 exhale forward fold down we go inhale 827 00:41:36,830 --> 00:41:39,020 halfway lift your version fingertips on 828 00:41:39,020 --> 00:41:40,430 the mat palms on the shins or thighs 829 00:41:40,430 --> 00:41:45,410 exhale fold one last time only one more 830 00:41:45,410 --> 00:41:48,470 time we step it back to plank or you can 831 00:41:48,470 --> 00:41:52,190 hop it back keep the knees lifted or 832 00:41:52,190 --> 00:41:54,050 lower them down come all the way to your 833 00:41:54,050 --> 00:41:57,020 belly elbows at a 45-degree angle here 834 00:41:57,020 --> 00:41:57,440 nice 835 00:41:57,440 --> 00:42:01,670 slow and then we flip onto the tops of 836 00:42:01,670 --> 00:42:02,000 the feet 837 00:42:02,000 --> 00:42:06,620 take a Cobra inhale open the chest and 838 00:42:06,620 --> 00:42:12,830 exhale release back to all fours Child's 839 00:42:12,830 --> 00:42:27,320 Pose great work my friend slowly press 840 00:42:27,320 --> 00:42:31,700 into the fingerprints rise back up send 841 00:42:31,700 --> 00:42:34,850 the legs over to one side and come to a 842 00:42:34,850 --> 00:42:37,910 nice comfortable seat so we're going to 843 00:42:37,910 --> 00:42:40,730 send the legs out in front of us so if 844 00:42:40,730 --> 00:42:43,430 you need a block or blanket to lift the 845 00:42:43,430 --> 00:42:45,440 hips up now's the time to do that grab 846 00:42:45,440 --> 00:42:51,980 that done decima so back to that word 847 00:42:51,980 --> 00:42:55,070 done the the stick the staff staff pose 848 00:42:55,070 --> 00:42:57,380 we send the legs out in front we press 849 00:42:57,380 --> 00:42:58,970 into the heels strong flexion in the 850 00:42:58,970 --> 00:43:01,340 feet lengthen up through the crown of 851 00:43:01,340 --> 00:43:03,950 the head and then fingertips can come 852 00:43:03,950 --> 00:43:05,300 either at your sides or you can even 853 00:43:05,300 --> 00:43:07,010 walk them back a little bit here to find 854 00:43:07,010 --> 00:43:09,050 that lift in the armpit chest and that's 855 00:43:09,050 --> 00:43:10,880 squeezing of the shoulder blades the 856 00:43:10,880 --> 00:43:13,340 elbows in okay if that's too much just 857 00:43:13,340 --> 00:43:18,770 keep it nice and easy press into the 858 00:43:18,770 --> 00:43:20,750 heels see if you can even lift your 859 00:43:20,750 --> 00:43:22,940 heels so you're pressing so firmly into 860 00:43:22,940 --> 00:43:24,050 the heels that they lift up off the 861 00:43:24,050 --> 00:43:25,550 ground you're not to stay like that but 862 00:43:25,550 --> 00:43:31,580 just check in and then everyone's arm 863 00:43:31,580 --> 00:43:32,810 length is different if you're able to 864 00:43:32,810 --> 00:43:34,190 bring the palms all the way down right 865 00:43:34,190 --> 00:43:37,630 away maybe you experiment with that so 866 00:43:37,630 --> 00:43:41,950 making it your own one more breath here 867 00:43:42,640 --> 00:43:46,250 gorgeous then we'll slowly reach the 868 00:43:46,250 --> 00:43:48,100 arms up and overhead big breath in 869 00:43:48,100 --> 00:43:50,600 soften through the knees here as you 870 00:43:50,600 --> 00:43:52,820 forward fold you might grab the shins 871 00:43:52,820 --> 00:43:54,800 the ankles the outer edges of the feet 872 00:43:54,800 --> 00:43:57,140 maybe you grab the big toes take a 873 00:43:57,140 --> 00:43:59,660 second here to round through the spine 874 00:43:59,660 --> 00:44:01,580 so no need to worry about flat back here 875 00:44:01,580 --> 00:44:03,650 just keep it nice and soft bending at 876 00:44:03,650 --> 00:44:09,700 the knees letting the weight of the head 877 00:44:09,700 --> 00:44:11,180 release 878 00:44:11,180 --> 00:44:13,390 heavy 879 00:44:21,510 --> 00:44:23,490 I'm pressing into the sitting bones will 880 00:44:23,490 --> 00:44:27,119 slowly roll back up go ahead and catch 881 00:44:27,119 --> 00:44:32,190 your right knee lift it up final twist 882 00:44:32,190 --> 00:44:35,099 we bring the left palm to the knee or 883 00:44:35,099 --> 00:44:37,470 maybe you find you can hook a left elbow 884 00:44:37,470 --> 00:44:40,230 to right knee the Sun stay active in the 885 00:44:40,230 --> 00:44:42,240 left leg inhale reach the right 886 00:44:42,240 --> 00:44:44,339 fingertips forward reach reach reach 887 00:44:44,339 --> 00:44:47,040 then plug that shoulder in so we're 888 00:44:47,040 --> 00:44:50,369 reaching and we're plugging it back once 889 00:44:50,369 --> 00:44:52,320 you get that motion continue the journey 890 00:44:52,320 --> 00:44:55,920 so this activates this initiates the 891 00:44:55,920 --> 00:44:59,190 move right shoulder plugging in we begin 892 00:44:59,190 --> 00:45:02,339 to open up we're reaching the right 893 00:45:02,339 --> 00:45:05,220 fingertips back left toes high up 894 00:45:05,220 --> 00:45:09,599 towards the sky stay here or you might 895 00:45:09,599 --> 00:45:10,829 send the left fingertips towards the 896 00:45:10,829 --> 00:45:12,950 front just for fun checking in with the 897 00:45:12,950 --> 00:45:15,599 muscles of the abdominal wall making 898 00:45:15,599 --> 00:45:17,099 sure you're not leaning back here one 899 00:45:17,099 --> 00:45:18,630 more breath wherever you are hug the 900 00:45:18,630 --> 00:45:21,210 right knee in you got it then use your 901 00:45:21,210 --> 00:45:23,670 exhale to come back great we'll switch 902 00:45:23,670 --> 00:45:25,020 send the left 903 00:45:25,020 --> 00:45:26,849 excuse me right they get long and bring 904 00:45:26,849 --> 00:45:31,050 the left heel in right palm to the 905 00:45:31,050 --> 00:45:33,359 kneecap we sit up nice and tall or maybe 906 00:45:33,359 --> 00:45:37,130 you hook elbow so draw the navel in 907 00:45:37,130 --> 00:45:40,020 lengthen up through all four sides of 908 00:45:40,020 --> 00:45:43,560 the torso then again we reach the left 909 00:45:43,560 --> 00:45:45,030 fingertips forward as if you're trying 910 00:45:45,030 --> 00:45:48,420 to shake someone's hand and then plug 911 00:45:48,420 --> 00:45:51,930 that shoulder to socket so just find 912 00:45:51,930 --> 00:45:54,150 that move and then let that move be the 913 00:45:54,150 --> 00:45:59,069 beginning of this opening and do not be 914 00:45:59,069 --> 00:46:01,020 deceived if you're looking and going how 915 00:46:01,020 --> 00:46:02,490 come I can't make that shape we get 916 00:46:02,490 --> 00:46:05,099 really tight here right we're in this 917 00:46:05,099 --> 00:46:09,450 shape a lot right so cut yourself some 918 00:46:09,450 --> 00:46:12,630 slack and stay present that's why we're 919 00:46:12,630 --> 00:46:18,180 here if you want to take it one step 920 00:46:18,180 --> 00:46:19,260 further reach the right fingertips 921 00:46:19,260 --> 00:46:21,060 forward this leg obviously wants to 922 00:46:21,060 --> 00:46:23,190 spill out so hug it in connect to the 923 00:46:23,190 --> 00:46:24,750 muscles of the the abdominal wall 924 00:46:24,750 --> 00:46:26,970 there's more than meets the eye here for 925 00:46:26,970 --> 00:46:30,180 sure pinkies down heart lifts up big 926 00:46:30,180 --> 00:46:31,220 breath in 927 00:46:31,220 --> 00:46:35,030 and then exhale back Oh awesome 928 00:46:35,030 --> 00:46:37,760 extend both legs out long palms to the 929 00:46:37,760 --> 00:46:39,859 earth shimmy your buttocks towards your 930 00:46:39,859 --> 00:46:44,290 heels and come to lie flat on the ground 931 00:46:45,280 --> 00:46:47,690 soles of the feet come to the mat knees 932 00:46:47,690 --> 00:46:49,339 up towards the sky take your hands to 933 00:46:49,339 --> 00:46:54,740 your belly and take a big breath in big 934 00:46:54,740 --> 00:47:03,770 breath out then when you're ready tuck 935 00:47:03,770 --> 00:47:06,650 the chin into the chest and slowly begin 936 00:47:06,650 --> 00:47:10,900 to slide the right heel out long 937 00:47:10,900 --> 00:47:16,910 followed by the left heel then full body 938 00:47:16,910 --> 00:47:19,579 stretch we inhale reach the arms up and 939 00:47:19,579 --> 00:47:23,839 overhead and exhale last time we 940 00:47:23,839 --> 00:47:25,730 interlace the fingertips bring them 941 00:47:25,730 --> 00:47:30,790 behind extend the thumbs one more time 942 00:47:31,780 --> 00:47:33,920 so from here I'm going to keep the 943 00:47:33,920 --> 00:47:35,690 elbows pinning down shoulder blades 944 00:47:35,690 --> 00:47:38,329 crawl in and together so if you're 945 00:47:38,329 --> 00:47:40,099 feeling a little caught in the upper 946 00:47:40,099 --> 00:47:41,750 back body needs not let those shoulder 947 00:47:41,750 --> 00:47:44,210 blades underneath nice and easy I'm just 948 00:47:44,210 --> 00:47:45,740 going to walk my heels towards the 949 00:47:45,740 --> 00:47:48,980 bottom left corner of my mat right ankle 950 00:47:48,980 --> 00:47:51,560 might cross over the left here breathe 951 00:47:51,560 --> 00:47:59,359 deep and take it a step further I might 952 00:47:59,359 --> 00:48:02,150 take my head and my shoulders over 953 00:48:02,150 --> 00:48:04,450 towards the top left corner of the mat 954 00:48:04,450 --> 00:48:11,089 breathe deep right I was going to want 955 00:48:11,089 --> 00:48:12,740 to fly up here so keep the elbows 956 00:48:12,740 --> 00:48:14,900 lengthening out left to right you can 957 00:48:14,900 --> 00:48:18,859 use the thumbs to massage here keep 958 00:48:18,859 --> 00:48:24,500 breathing then head comes back first 959 00:48:24,500 --> 00:48:26,000 back to Center 960 00:48:26,000 --> 00:48:28,310 shimming your way back to Center and 961 00:48:28,310 --> 00:48:30,890 then we'll release the legs crossing 962 00:48:30,890 --> 00:48:33,310 over to the right side of your mat now 963 00:48:33,310 --> 00:48:36,339 maybe left ankle crosses over the right 964 00:48:36,339 --> 00:48:39,880 breathe here 965 00:48:42,850 --> 00:48:45,380 and then walking the head the neck the 966 00:48:45,380 --> 00:48:49,100 shoulders to the top right and again 967 00:48:49,100 --> 00:48:50,780 left elbow is going to want to fly up 968 00:48:50,780 --> 00:48:53,780 here so keep it nice and wide so you're 969 00:48:53,780 --> 00:48:56,119 almost actively pressing down through 970 00:48:56,119 --> 00:48:58,250 your elbow so you can find this lift in 971 00:48:58,250 --> 00:48:59,840 the chest the heart think upward facing 972 00:48:59,840 --> 00:49:03,590 dog in the torso here and then feel the 973 00:49:03,590 --> 00:49:05,540 power of the breath literally as I 974 00:49:05,540 --> 00:49:07,910 inhale I feel the skin on my side body 975 00:49:07,910 --> 00:49:10,000 stretch 976 00:49:15,460 --> 00:49:20,320 hmmm and then head back to Center 977 00:49:20,320 --> 00:49:24,110 followed by the feet lift the head up 978 00:49:24,110 --> 00:49:27,220 release the arms bring them at your side 979 00:49:27,220 --> 00:49:36,080 palms face up close your eyes and allow 980 00:49:36,080 --> 00:49:38,420 your breath to just return to its 981 00:49:38,420 --> 00:49:42,730 natural rhythm its natural ebb and flow 982 00:49:42,730 --> 00:49:45,440 you might walk the heels out a little 983 00:49:45,440 --> 00:49:47,060 bit wider especially if you're kind of 984 00:49:47,060 --> 00:49:52,310 zipped up tight today and even the arms 985 00:49:52,310 --> 00:49:53,600 letting the outfit chest breathe a 986 00:49:53,600 --> 00:49:55,970 little bits of creating more space here 987 00:49:55,970 --> 00:49:58,569 in shavasana 988 00:50:01,750 --> 00:50:04,310 then before you stop the video and 989 00:50:04,310 --> 00:50:07,840 before you move on the rest of your day 990 00:50:07,840 --> 00:50:10,910 just take a second to blanket yourself 991 00:50:10,910 --> 00:50:24,549 in love and say the affirmation I create 992 00:50:25,520 --> 00:50:29,600 you can finish that sentence 993 00:50:33,570 --> 00:50:37,920 enjoying one last moment here to just 994 00:50:37,920 --> 00:50:41,160 restore rejuvenate allow the nutrients 995 00:50:41,160 --> 00:50:46,250 of your practice to settle in seep in 996 00:51:02,360 --> 00:51:03,950 and then when you're ready we'll bring 997 00:51:03,950 --> 00:51:08,930 the palms together and reach them all 998 00:51:08,930 --> 00:51:13,700 the way up and overhead begin to find 999 00:51:13,700 --> 00:51:16,630 little movement that feels good here 1000 00:51:16,630 --> 00:51:18,560 maybe you stay here a little longer 1001 00:51:18,560 --> 00:51:20,330 today or maybe you begin to rock and 1002 00:51:20,330 --> 00:51:23,480 roll all the way up awesome day to 1003 00:51:23,480 --> 00:51:26,150 everyone thank you so much for being 1004 00:51:26,150 --> 00:51:28,040 here I'll see you tomorrow we have an 1005 00:51:28,040 --> 00:51:30,740 exciting practice or day three see you 1006 00:51:30,740 --> 00:51:35,470 then take good care namaste