what's up my friends welcome to day two of 30 days of yoga camp with Adriene I'm Adriene and today the mantra is I create let's get started okeydoke today we're going to begin on flat back so come to lie down extend the legs out long and let's start with a nice full body stretch right away reaching the arms all the way up and overhead take a deep breath in point and flex the feet spread the fingertips wide you might rotate the wrists one way and then the ankles another way good then float the fingertips down and we're going to bring one hand to the heart and one hand to the belly so I suggest left hand to the heart I'm avoiding my Mike here sorry and right hand to the belly and then allow the legs and the ankles and the feet in particular to just soften so chances are you might be holding a little bit here just allow them to fall and release press into your head shimmy or snuggle the shoulder blades underneath your heart space and then relax your body for a moment here just settling in as you close your eyes trust the video trust your body trust that whatever your practice is supposed to serve up for you today it will all you have to do is open your mind and open your heart begin to notice your breath then begin to play with your breath deepen your breath you might notice that as you inhale the hand on your belly rises as you exhale it falls as you inhale the hand on your heart lifts expands with the chest exhale it falls take one more big breath in here and then exhale release awesome we're going to hug the knees into the chest get a little lower back love here so start nice slow hug in the knees in towards the heart and then just take a couple seconds to rock side to side left to right maybe drawing big circles with the knees one way and then the other there's no right or wrong here creating space in the body creating time for yourself again the mantra or the affirmation for today I create maybe you finished that sentence in a different way so a little opportunity to check in with the back body massage the sacrum and in set an intention perhaps using that mantra I create what do you want to create awesome then hold your right knee into your chest and send your left leg up high towards the sky point and flex your left foot keep the chest open here so shoulders down inhale in as you exhale slowly lower the left heel towards the earth but let it hover here so don't let the left heel come to the earth just yet let it hover and then notice what's going on in the belly so if you can engage the abdominal wall gently and we continue to breathe here inhale in exhale release left heel to the ground take a big breath in here as you squeeze right knee up in towards the heart then on an exhale guide the right knee over towards the left side of your yoga mat open up through the right arm supine twist here as you breathe into the chest breathe into the belly we can gently turn on or towards the right ear here and you can hook the right foot behind the left thigh or not so it's always a little freedom we learn the pose the structure and then we continue to find what feels good creating space in the body with each breath inhale in exhale melt it back to Center squeeze the right knee up and in and take your left hand to the top of the left thigh here at the left hip crease then nice and slow we're just going to slowly guide the right knee out this isn't a big move it could be you know you could extend the leg but just nice and slow opening up creating space you can keep a nice awareness in the right foot here and then just nice and slow begin to activate through the left foot so spreading awareness to the feet now then keep layering on the breath firm through the left thigh bone again flexion in the left foot and a little awareness in the right foot as you breathe deep here hmm then slowly guide it back to Center and finally we'll interlace the fingertips bring them behind the right thigh nice and slow keeping a nice awareness in that left leg begin to extend through the right leg now you might not come to a nice straight leg here at first especially if you're new to the practice we're here to create a eventually maybe by the end of our 30 days we'll be here so keep whatever Bend that you need nice generous bend in the knee if you need breathing here begin to slowly squeeze the hands up towards the heart but careful not to crank or push remember the twist from day one we kind of just allow the experience to guide the way rather than feeling the need to just hit our marks so we're letting the blood flow in the opposite direction here super great for circulation firming down through that left thigh bone still pressing into the left heel take one more breath here if you're feeling adventurous you might peel the nose up towards the top of the thigh just getting a little deeper stretch but to each his own and then everyone release slowly bending at the right knee sole of the right foot comes to the ground and we slide the right leg out hands rest gently on the hip points here close your eyes take a deep breath in just notice the sensations the difference between the right leg in the left leg if any and then once again we'll hug the knees into the chest so take a second here to just check in with the lower back body once again you might Rock left to right might draw circles again maybe sneak in a happy baby and so I'm giving cues for Yogi's of all levels so if you ever feel lost you know just stick to what feels good create a nice foundation nice base for yourself to play so it could just be here then we'll slowly move over to the left knee here squeezing it up and in towards the heart and sending the right leg up high towards the sky point and flex here rotate the ankle you might close your eyes and imagine that right hip socket dropping down towards the Earth make sure you're breathing here just playing with the breath doesn't have to be any certain fancy yoga breath just nice conscious breathing here to awaken the body and create space whenever you're ready slowly lower the right leg down see if you can really slow your roll as you squeeze a left knee up and in slowly lower down the same thing rather than letting the heel crash to the earth see if you can let it hover here and then notice what you need to do in the lower belly to find support maybe lengthening the tailbone up towards the sky kind of tucking the pelvis it'll be a little bit different for everyone so just connect to your Center breathing deep then inhale in on an exhale we finally release the right heel and inhale big breath exhale into your twist this time guiding the left knee over towards the right side of your yoga mat and opening up strong through the left arm here maybe you turn on to the left ear maybe you soften your gaze or close your eyes here find nice long beautiful breaths so good for the body so good for mental health and physical health one more big breath in here then use your exhale to gently guide it back to centre hug the left knee in and then again awareness in that right leg so firm down through the top of that right thigh bone flex the right toes right hand comes to the hip crease here or the top of the thigh bone and nice and easy we guide the left knee out opening up so notice if you're kind of clenching the shoulders here continue to go through your checklist and use the breath to experience the sensations that the poses of the shapes offer stay connected to that breath nice and then we'll bring it back to center nice and easy hug the left knee in and then interlace behind the left thigh and just check in here extending the left leg up high so again it could be here no prop or you could be here creating a nice L shape with the legs so just see where you're at today and breathe stay alive and aware through the soles of the feet notice if your chin is lifted see if you can tuck your chin a little bit to lengthen through the back of the neck should feel nice here breathe breathe breathe then stay where you're at or slowly peel the nose up towards the top of the thigh keep the shoulders relaxed elbows nice and wide you got it big breaths and then we'll slowly release head neck shoulders to the earth hah then left knee and slowly release left foot to the earth lie the left leg out long hands come to the hip creases here at the hip point and we close our eyes and just notice how you feel now big breath in through the nose and out through the mouth creating space with the breath inhale into the nostrils and exhale out through the mouth one more just like that surprise yourself in yeah and exhale let it go awesome interlace the fingertips bring them behind the head elbows are going to stay excuse me thumbs are going to stay extended here in elbows nice and wide now let's just take a second to open up through the chest and give yourself a little massage so you can use the thumbs to press into the neck the base of the head hmm give yourself some love oh yeah and then here we go I'm going to bend the right knee come to the right foot bend the left knee come to the left foot scoop the tailbone so that it's reaching towards the heels or towards the front edge of your mat and then just notice already if your elbows have started to fly up so expanding awareness throughout the whole body here now shimmy the shoulder blades underneath you so snuggle them underneath create space in the neck and shoulders and inhale in exhale through all the navel down lift the shins parallel to the ceiling so you might have to do a little kick up towards the front edge of your mat so that your lower back feels nice and flush all right here we go big breath in big breath out lifts us up head neck shoulders pause check in here notice if you're crunching of everything in see if you can keep it nice and wide nice long line from the crown to the tail I'm beginning to wake up the muscles of the abdominal wall nice and fiery in the belly here we go inhale in exhale out inhale in elbows nice and wide and exhale out one more you got it in and exhale release gorgeous take a break here and now we move with the breath inhale in ready exhale lift good inhale lower exhale lift elbows reaching left or right inhale lower exhale lift chin up towards the ceiling gaze straight up and back so we're not crunching here inhale lower exhale lift now keep it going on your own inhale as you lower slowly exhale as you lift you might close your eyes or soften your gaze keep it going and do one more inhale lower exhale lift stay lifted reach the fingertips towards the outer edges of the feet straighten the right leg press into your right heel slowly lower it down to a hover back to Center knees together one more time just on the other side extend the left leg press into your left heel slowly exhale as you lower let it hover inhale back to Center and release I'll wrap the arms around the shins curl the shoulder blades down find length in the neck awesome work cross the right ankle over the left here grab the outer edges of the feet or you can grab the big toes with your peace fingers and your thumb and here we go time to rock and roll massaging the spine connecting to your Center we rock front and back so this can feel a little silly if you're new to it but after you get the hang of it it feels pretty awesome great for the spine really awesome massage in the back body and when you feel satisfied you can come all the way up into all fours take time getting there centering yourself on the map so try to stay present through your transitions will back the truck up eventually so that we're in this tabletop position at the middle of your mat so there's no rush you don't have to move at the same time as me it's the beauty of the home practice to do your thing when you arrive though start paying attention to your alignment wrists underneath the shoulders knees directly underneath the hips cat cow dropping the belly as you inhale heart radiates forward creating space in the front body exhale press in your foundation tops of the feet the palms and begin to round the spine chin to chest keep it going inhale nice and slow and exhale awesome from your cat-cow begin to veer off the railroad tracks here sending the hips one way and then the other stretching through the side body you might turn the palms to stretch the wrist one and then the other so this is definitely a moment where you ask yourself how am I feeling today you might come all the way front nice and slow you might come all the way back so begin to explore the space on your mat little cat-cow variation here allowing one thing to lead to the next my best advice for moments like this where we take a little freestyle a little find what feels good moment is to move slow and mindful and also to not decide where it ends just keep going keep listening so we have a little bit of organic movement going on on the mat maybe your feet are tired or sorry come back for a little Yoga for the feet moment Bengie hair professional it's not a yoga shoe without a little dog hair classy okay and then when you're ready we're going to use this same kind of organic move in the same energy to send it up to downward dog so resist the urge to go okay a terrain down dog here we go just kind of find your own way there today maybe get a little creative checking in with any sore spots in the body and then eventually we will send the hips up high and explore in Auto guca down dog peddling through the feet bending the knees pressing into the palms checking in with the shoulders the head the neck deepening the breaths if you can extend the inhale now make it a little bit longer extend the exhale don't worry about whether the heels come down to the earth or not enjoy where you're at today remember yesterday except except where you are today I'd create space with the breath create opportunity for a healthier lifestyle I create big breath in big breath out ha we're going to go for a nice slow walk up towards the front edge of the mat take your time take your time exploring negotiating is always that awkward moment where you're like fingertips feet and negotiate your way to the top feet hip-width apart toes pointing forward uttanasana forward fold extended forward fold so fine lengthen the spine here by bending the knees and then eventually rounding the head soft in the neck so the knees can be bent as generously as you need here in fact I recommend a nice deep bend in the knees for the lower back to stretch and open notice if you've lost a little awareness of the breath here begin to deepen the breath once again can you grab the elbows and rock gently side to side notice if you're clenching in the jaw or the forehead cultivate some awareness and the feet here just noticing where you're carrying your weight and then seeing if you can press into all four corners of the feet the ball joint of the big toe the pinky toe and the back two corners of the heels so lots of awareness and the soles of the feet here and that is where we will roll up from so releasing the arms tucking the chin into the chest and enjoying this move this presence this time with yourself as you kind of take a rag doll and roll all the way up to standing and as you stand up begin to find this beautiful lift in the heart you might loop the shoulders here a couple times and just a reminder man this is not you know this isn't your mama's yoga here this is for you this is not you're not at public classes your home practice your cultivating here so you have permission to veer off the path loop the shoulders scratch the itch if you have it you know fix your pantaloons whatever feels good here lick the lips make sure you're alive and not just going through the motions so let's do some big circles with the nose to here drawing great big circles with the nose checking in with the neck draw circles one way and then the other and then we'll bring it back to centre or when you feel satisfied and draw the palms together at the heart lift the sternum to the thumbs relax the shoulders down press into your feet stand up tall big breath in big breath out as you bend the knees interlace the fingertips bring the palms behind the head here again thumbs extend it out long so give yourself a little neck hammock here then again the elbows want to come in here so keep them nice and wide again if you're not used to opening up this area of the body this could be kind of intense and if you are used to it you're like just enjoy right so gentle sways back and forth stretching through the side body here again watch the elbows so you can keep them nice and long bend the knees pelvis is slightly tucked here just for a little support in the torso and you have this great support of the neck with the thumbs pressing into all four corners of the feet we begin to teeter-totter left and right a little more this might seem kind of silly but just kind of breaking out of our regular shapes here stretching stretching hmm and then back to Center great drop the fingertips down and on a big inhale straighten through the legs and reach the arms high up overhead reach for the sky inhale lift your heart lift lift lift lengthen use the exhale to soften through the knees and elbows and melt it down forward fold take a second you can bend the knees as much as you need to here so you can touch your feet maybe they're cold they need a little warming maybe have a little sock lint there you peel peel it off maybe it's just a moment to go oh shoot I was like totally clenching in my toes or just a little mindfulness a little love for the feet especially if you're one of those folks that hates their feet I have lots of friends or like oh hey my feet so we're cultivating self-love from head to toe and it's a process so you can keep a sense of humor about it okay back to the breath on your next inhale lift and lengthen spine nice and long so we're going to come to a flat back position here loop the shoulders pull the elbows back now for today bring the thumbs to the hip creases wrap the fingertips around the hips and then just press back in the hip creases a little bit here so we're not locking through the legs but keeping a soft Bend and then go through your checklist maybe elbows back like little grasshopper legs maybe you hug the ribs in maybe you imagine placing a little teacup on the back of the neck or a shot of something delicious whatever you want place it on the back of your neck so that you remember that awareness nice and long the other day in class I asked everyone to imagine you know whatever little little child they have in their life or if you have but know a child you're playing with them and you're the table for their tea party you're not going to let them down you know you're one you're not going to want their tea to spill so create nice length so chances are you're working hard here one more breath you got it pressing the thumbs back lengthening through the crown of the head and then on an exhale bend the knees and release everything nice work so sometimes it sucks to stay in things for a long time but you need that time to kind of go through your process study the sensations from your forward fold we're going to repeat the roll up from before but just a little swifter so tuck the chin into the chest and we begin to stack the spine great return to your Mountain Pose this time opening the palms big breath in and big breath out awesome shift your weight over to your left leg spread awareness through your left foot nice and strong and then connect to your Center as you slowly lift the right knee up we're going to interlace the fingertips catch the right knee loop the shoulders lift your heart press away from the earth if balancing is a bit tough for you then you can practice this on the big toe hands on the waistline just lifting whoa lifting right eventually we'll get to here big breaths depending on where you are and your practice you might even hold the knee here extend the fingertips out then everyone wherever you are take a deep breath in with the right knee lifted or on the right big toe take a big breath in and reach the arms up towards the sky big breath in exhale right foot down great inhale carve a line with the nose look up and exhale release everything Mountain Pose open the palms great shift your weight up and over towards the right foot so careful not to just collapse into your right hip as sassy and as sexy as that is see if you can keep and maintain this integrity this lift all the way up from the arch of that right foot when you're ready we'll play here again if you're brand new to the practice I want you to feel welcome here I want us all to work at different levels as mindfully as possible so you might just be on the big toe otherwise in unlace the hands and give her a try hugging the knee in towards the heart if you're like this is easy for me then go through your checklist check in with your chest lift from the pelvic floor lengthen through the back of the neck there's lots to explore here mainly with your breath so make sure you're breathing and it's a practice we're only on day two so just keep returning to your breath and maybe you're here maybe you're here or maybe you connect to your Center by reaching the fingertips forward breathing deep working on your balance and stability using the breath to create space and soften in the places that need softening then wherever you are my friends everyone reach the fingertips up with a big breath in reach for the sky inhaling keep the fingertips spreading and reaching as you exhale left foot to the ground gorgeous inhale carve a line with the nose look up and exhale down we go all the way bend the knees soften through the elbows great again attention towards the toes make sure you're not gripping I just noticed I was and forward fold inhale halfway lift this time palms on the tops of the thighs loop the shoulders pull the elbows back create space then exhale soften and bow inhale reach for the sky you got it spread the fingertips lengthen the tailbone down and exhale hands to heart awesome we rock let's have some fun soft knees inhale reach it up keep it going stay present with your breath as you exhale forward fold inhale halfway lift this time let's try palms to the shins as we loop the shoulders but go through the same checklist use your exhale to forward fold this time plant the palms bend the knees nice and easy so so not like an elephant but just a little mind more mindful or like a mindful elephant we're going to step the right toes back take your time followed by the left so even if you're an experienced yogi you can really benefit from kind of slowing things down here being with the breath and boom all the sudden we're in a plank pose what bend the knees pedal it out find length in the neck remember that line from the crown to the tail inhale in exhale slowly lower to the knees you can lift the toes up you can cross the ankles for fun and inhale press away from the earth once again so best you can try to hug the pelvis in a little bit here so instead of the booty going out it's coming in hey-oh first halo of yoga camp ok inhale look forward exhale we're going to slowly lower down see if you can keep your elbows at a 45 degree angle so instead of going out left to right like a military push-up or instead of hugging them in like chaturanga let's go 45-degree here nice and slow oh and then we lower all the way down great release the legs Cobra inhale elbows back press in your foundation baby Cobra here no need to press too hard here keep it nice and soft inhale in and exhale release slowly press up to all fours and we'll send it back for a rest send the sit bones to the heels fingertips can stay reaching towards the front or they can circle around you can also take downward dog at this time for your resting posture so we're taking a child's pose or you're using your downward dog as a resting pose which it is just maybe not for beginners not at first got to ease into it so most of you have heard me say this before but one of the main reasons I love yoga to tools in the yoga practice is that it constantly reminds me that ultimately I'm the only one responsible for my own happiness so here's a great physical manifestation of that if you need Child's Pose here take it if you want more heat use down dog a couple of quiet breaths here close your eyes and enjoy if the fingertips are behind you start to trace align with them all the way up towards the front edge will slowly come to back well we'll slowly come back to all fours and as end out there and those breaths and make our way to downtown sorry human moment so we meet up in down dog everyone and we drop the left heel and we lift the right leg up high remember day one when we did right toes down we're lifting from the right inner thigh so this isn't about how high you can go stacking the hips not yet we'll do that another day but keep the right inner thigh lifted we want to build our practice with integrity with support one more breath here and then slowly bend the right knee squeeze it up and in towards your heart and then step it up into your lunge great we're going to take a nice runners lunge here back knee is lifted let's just go for the goal but know you can always lower if you need to big breath in here as you let your heart radiate forward inhale open the chest and then exhale plant the palms step it back to your down dog nice and soft and easy now drop the right heel and lift the left leg up high slider up try to press into both palms evenly go through your checklist tops of the shoulders draw away from the ears then again rather than just blowing through here see if you can really get into the hips lift from the left inner thigh left toes down level the hips lift up from the right hip crease you got it one more breath you got it an exhale bend the left knee squeeze it up and in towards the heart and then step it up into your lunge great see if you can keep the back knee lifted here maybe become a little bit lighter on the fingertips as you inhale open the chest and now check it out from here soft Bend and your right knee we're going to rock the back foot up to meet the front you got it here we go hold on to your focus out in front and when you're ready step it up forward fold shake the head a little yes and no you're doing great stick with your practice stick with this time for yourself let's finish it out inhale halfway lift exhale forward fold inhale reach for the sky spread the fingertips press the feet into the earth on an exhale hands come to the heart beautiful so from here I'm going to bring the feet together lift the sternum to the thumbs and once again I'm going to think up through the center channel lift lift lift lift and shift my weight to my left foot now I can start to peel up just onto the right toe here and I can just be able to work here on balance I'm super new to yoga maybe I'm have you know a past injury I'm dealing with some some issues I accept myself right creating space creating this time to explore my body so that I can change and evolve and transform maybe you're ready to take it further interlace the fingertips begin to lift the right knee up and catch the knee here beautiful big breaths so we're here or maybe we're here then keep the sternum lifting high lengthening through the crown of the head careful not to collapse into the left hip so pressing into all four corners of the foot challenging yourself a little bit here today take your right fingertips and begin to peel them back lift the heart lift the chest this is the supine twist that we did on our backs we got this again we can also be here sassy one more breath you got it everyone inhale lift and lengthen exhale back to Center awesome now we're going to take the left hand to the waistline and slowly just like we did on our backs loop the shoulders lift the heart strengthening lots of strength in that standing leg cultivating here we'll slowly begin to open the right knee out now careful not to clench in the and the gluts here lengthen the tailbone down and see if you can again stand up and out of that hips we're not collapsing right if you've been practicing for a while you might hook the elbow here or you might even jump ahead and grab your big toe but we're going to do that another day so just opening nice and slow here checking in with balance if you get pissed off or frustrated here just come back to your breath and remember your mantra remember why you rolled out your mat today one more breath and then reel it all back into Center and slowly release gorgeous inhale reach the fingertips up exhale hands to heart same thing on the other side so we can begin to shift the weight to the right foot slowly peel up to the left toes again you might just be here otherwise interlace the fingertips keep the heart lifted nice big lift through the front body as you slowly lift the left knee catch it with the palms notice what's going on in the shoulders so allowing that body awareness to really really spread spread spread and here we go holding on to the left knee this time with the right hand I'll slowly begin to open up sending the left fingertips back nice and easy and you might stop here you might be a little bit tight in the chest you might just stop here working on balance relax the shoulders down everyone breathe breathe breathe whew inhaling lift and lengthen exhale back to Center so when you fall out of this posture just come back to it that's what this is for that's why we're doing on day two this is a little challenge to see how am I going to handle it when I fall how am I going to handle it when I don't just do it perfectly that's what it's about here we go opening up now through the left side breathing deep we did this on our backs lengthening full of breath maybe you take a variation here maybe you're just right here owning it own it love yourself so if we're not challenging we're not thrown off balance on the mat then we have a hard time like taking the process that we have on the mat out into the world right just doesn't match up so you got to have a real experience and if you have no idea what I'm talking about just enjoy big breath in bring it back to Center big breath out big breath in lift the knee and then exhale release at the very least we can enjoy this time to ourself just breathing and stretching inhale reach the fingertips up and exhale forward fold down we go inhale halfway lift your version fingertips on the mat palms on the shins or thighs exhale fold one last time only one more time we step it back to plank or you can hop it back keep the knees lifted or lower them down come all the way to your belly elbows at a 45-degree angle here nice slow and then we flip onto the tops of the feet take a Cobra inhale open the chest and exhale release back to all fours Child's Pose great work my friend slowly press into the fingerprints rise back up send the legs over to one side and come to a nice comfortable seat so we're going to send the legs out in front of us so if you need a block or blanket to lift the hips up now's the time to do that grab that done decima so back to that word done the the stick the staff staff pose we send the legs out in front we press into the heels strong flexion in the feet lengthen up through the crown of the head and then fingertips can come either at your sides or you can even walk them back a little bit here to find that lift in the armpit chest and that's squeezing of the shoulder blades the elbows in okay if that's too much just keep it nice and easy press into the heels see if you can even lift your heels so you're pressing so firmly into the heels that they lift up off the ground you're not to stay like that but just check in and then everyone's arm length is different if you're able to bring the palms all the way down right away maybe you experiment with that so making it your own one more breath here gorgeous then we'll slowly reach the arms up and overhead big breath in soften through the knees here as you forward fold you might grab the shins the ankles the outer edges of the feet maybe you grab the big toes take a second here to round through the spine so no need to worry about flat back here just keep it nice and soft bending at the knees letting the weight of the head release heavy I'm pressing into the sitting bones will slowly roll back up go ahead and catch your right knee lift it up final twist we bring the left palm to the knee or maybe you find you can hook a left elbow to right knee the Sun stay active in the left leg inhale reach the right fingertips forward reach reach reach then plug that shoulder in so we're reaching and we're plugging it back once you get that motion continue the journey so this activates this initiates the move right shoulder plugging in we begin to open up we're reaching the right fingertips back left toes high up towards the sky stay here or you might send the left fingertips towards the front just for fun checking in with the muscles of the abdominal wall making sure you're not leaning back here one more breath wherever you are hug the right knee in you got it then use your exhale to come back great we'll switch send the left excuse me right they get long and bring the left heel in right palm to the kneecap we sit up nice and tall or maybe you hook elbow so draw the navel in lengthen up through all four sides of the torso then again we reach the left fingertips forward as if you're trying to shake someone's hand and then plug that shoulder to socket so just find that move and then let that move be the beginning of this opening and do not be deceived if you're looking and going how come I can't make that shape we get really tight here right we're in this shape a lot right so cut yourself some slack and stay present that's why we're here if you want to take it one step further reach the right fingertips forward this leg obviously wants to spill out so hug it in connect to the muscles of the the abdominal wall there's more than meets the eye here for sure pinkies down heart lifts up big breath in and then exhale back Oh awesome extend both legs out long palms to the earth shimmy your buttocks towards your heels and come to lie flat on the ground soles of the feet come to the mat knees up towards the sky take your hands to your belly and take a big breath in big breath out then when you're ready tuck the chin into the chest and slowly begin to slide the right heel out long followed by the left heel then full body stretch we inhale reach the arms up and overhead and exhale last time we interlace the fingertips bring them behind extend the thumbs one more time so from here I'm going to keep the elbows pinning down shoulder blades crawl in and together so if you're feeling a little caught in the upper back body needs not let those shoulder blades underneath nice and easy I'm just going to walk my heels towards the bottom left corner of my mat right ankle might cross over the left here breathe deep and take it a step further I might take my head and my shoulders over towards the top left corner of the mat breathe deep right I was going to want to fly up here so keep the elbows lengthening out left to right you can use the thumbs to massage here keep breathing then head comes back first back to Center shimming your way back to Center and then we'll release the legs crossing over to the right side of your mat now maybe left ankle crosses over the right breathe here and then walking the head the neck the shoulders to the top right and again left elbow is going to want to fly up here so keep it nice and wide so you're almost actively pressing down through your elbow so you can find this lift in the chest the heart think upward facing dog in the torso here and then feel the power of the breath literally as I inhale I feel the skin on my side body stretch hmmm and then head back to Center followed by the feet lift the head up release the arms bring them at your side palms face up close your eyes and allow your breath to just return to its natural rhythm its natural ebb and flow you might walk the heels out a little bit wider especially if you're kind of zipped up tight today and even the arms letting the outfit chest breathe a little bits of creating more space here in shavasana then before you stop the video and before you move on the rest of your day just take a second to blanket yourself in love and say the affirmation I create you can finish that sentence enjoying one last moment here to just restore rejuvenate allow the nutrients of your practice to settle in seep in and then when you're ready we'll bring the palms together and reach them all the way up and overhead begin to find little movement that feels good here maybe you stay here a little longer today or maybe you begin to rock and roll all the way up awesome day to everyone thank you so much for being here I'll see you tomorrow we have an exciting practice or day three see you then take good care namaste