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hey everyone and welcome to 30 days of

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yoga camp it's day 20 y'all ten more

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days yoga camp bliss the mantra today is

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I am worthy this is a good one so get

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into something comfy and let's get

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started

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ok today we're going to begin in a seat

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I'm coming to a hero variation with my

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blog so if you have a block use it if

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you don't have a block we have a big

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thick book you might pause the video

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right now and go grab it

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and I'm going to sit on the block or the

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book knees bent toes pointing back

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either in line with the hips so I'm

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going to give you time to get settled in

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here again you can pause the video if

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you need more time and this is where

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we'll begin if you're not feeling this

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then you'll start in a cross-legged seat

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so first bring the knees hip width apart

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here as you get settled in and then you

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might find that no prob you can bring

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the knees together then we're going to

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bring the right hand on top of the left

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so palms face up right hand on top and

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then begin to sit up nice and tall

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pressing into the tops of the feet

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pressing into the toes and find in that

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length up through the center channel the

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body so beginning today with a little

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alternate nostril breathing

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so yummy so nice so just taking a second

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to get settled in and noticing your

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breath noticing where your mind is where

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your thoughts are maybe you've had a

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tough time getting to the mat today or

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maybe you've been waiting for your

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practice for quite some time either way

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here we are now drop the pin down and

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we're going to keep the left hand where

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it is reach the right arm up right hand

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up so we can bring the three middle

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fingers in for a little hang loose here

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hang loose

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or you can use if you have smaller hands

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you can just bring the two peace fingers

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in to use the ring finger and thumb and

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then what the heck you have really small

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hands sometimes it's nice to use the

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middle finger and thumb so pick a finger

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you can experiment and read

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use the thumb to bring right up to the

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right nostril plug the right nostril

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inhale deep breath in through the left

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nostril sit up nice and tall and pause

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at the top retain the breath and take

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your extra finger whichever one you

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choose to seal the left nostril exhale

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out through the right nostril now just

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as you begin to settle in and get focus

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if this is new to you just take your

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time you'll get it so here we go

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we inhale in through the right nostril

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this time and we pause retain the breath

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we seal the right nostril and alternate

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exhale out through the left inhale in

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through the left

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pause retain seal and switch at the top

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exhale through the right inhale through

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the right pause retain switch and seal

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at the top and exhale through the left

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so every time you're exhaling you're

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inhaling through that same nostril and

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every time you reach at the top you're

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switching and alternating so let's see

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if we can get in a little groove here

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we're not going to be here long if you

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want there is a video for alternate

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nostril breathing so you can check that

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out and get the whole intro and the

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foundations and stuff here you sealing

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the right nostril we begin with the big

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exhale excuse me a big inhale through

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the left seal and switch exhale through

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the right give you a second to get

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caught up here ready inhaling in through

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the right seal and switch exhale through

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the left

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and he'll see you and switch exhale out

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the right big inhale seal and switch

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exhale out through the left and now pass

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it on to you keep it going see if you

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can extend the inhale and extend the

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exhale

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and even it out here my friends

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you

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and once you've evened it out gently

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release the right hand to rest with the

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left and take a deep breath in both

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nostrils and exhale both nostrils out

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again just like that full breath okay

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now we'll bring the hands just as they

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are right hand in front of left bring

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them right to your heart center see if

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we can lift your heart space whatever

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that means to you up to your hands keep

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breathing deep notice any effects of the

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pranayama nadi shodhana alternate

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nostril breathing super powerful breath

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so just getting a little taste of it

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here today is to help us drop into our

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mantra and make it count noticing how

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you feel continue to lift the heart

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space up to your hands and press the

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hands into your heart maybe fill it

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emotion here just notice keep breathing

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feel the warmth in your right palm and

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then close your eyes in the mantra today

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we repeat to ourselves or say it quietly

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to yourself or say it loudly I am worthy

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and say it again I am worthy and one

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more time to yourself or be brave say it

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out loud I am worthy

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and notice how you feel believe it know

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it take a deep breath in feel it exhale

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out release the fingertips and nice and

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easy inhale all the way up and overhead

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exhale gentle twist to the left here

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keep pressing into the tops of the toes

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inhale reach to Center and until twist

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to the right inhale the center and

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exhale coming forward off the block or

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the book coming to all fours you can

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take your block and put it towards the

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back corner of your mat for later and

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we'll come to all fours

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taking a second to just work out any

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kinks in the body so starting with cat

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cow synchronizing with the breath and

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then veering off the railroad tracks

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whenever you're ready shaking the hips

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side to side or just on the knees so

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maybe extending one leg out then the

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other listening to your body checking

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with the hands the feet it's a little

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freestyle here

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coming into your body maybe you had

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quite an experience with the pranayama

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or just by saying the words I am worthy

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out loud I have to admit I felt

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something there more on that later

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inhale and exhale great we're going to

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come all the way onto the belly now my

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friends make your way there in your own

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time palms underneath the shoulders toes

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heels hip-width apart

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loop the shoulders inhale lift the head

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the neck the shoulders but keep the chin

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tucking in today as you press into the

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tops of the feet and then nice and easy

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we're going to slowly open the palms

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just so you make sure you're not

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muscling here now try to draw your

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elbows back so that there's lots of

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space between the ears and shoulders

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here breathe in release the palms

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breathe out great breathe in again open

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your heart and exhale softly release

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great send the fingertips out left to

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right lift the center of the palms

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now check it out I'm going to bend my

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right knee so my right toes are coming

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up towards the sky this is kind of hard

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to do on the video but I'm doing it

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anyway then inhale in exhale take your

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right toes drawl it all the way over to

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the left my reboot friends will remember

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this from reboot or know this from

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reboot ok maybe the right foot comes on

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to the earth here maybe not be super

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duper mindful of your left shoulder here

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so maybe release on the palm if you come

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off it a little bit so I'm supporting

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myself with my right fingertips here

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breathing deep and then slowly I'll melt

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it back to Center

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nice and slow slow as you can go sending

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the right fingertips out long bending

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the left knee lift the left toes up try

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not to get frustrated if your brain is

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doing a little weird thing it's okay

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it's normal and then take the left toes

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over towards the right takes time

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sometimes

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what comes to the ground right left

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fingertips support the earth and you

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might extend the right fingertips now

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down to the ground take a deep breath in

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and then slowly will unravel back yep

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press into the air come back to all

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fours great press away from your yoga

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mat come to nice stacked bones here and

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then from here I'm going to slowly press

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into the top of the left foot lift the

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right toes up towards the sky so that

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the right thigh bone is parallel to the

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earth or at least it feels like that

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then draw the lower belly in and breathe

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here stay here or begin to rotate the

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right ankle one way and then the other

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and then when you're ready shift your

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weight to your right hand nice and slow

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and send the left fingertips maybe to

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grab the top of the right toes maybe you

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made it that far if so begin to draw a

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line with the right toes up towards the

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sky press into your foundation inhale

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open through the heart lift your right

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toes and then exhale release back to all

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fours rotate the right wrist a little if

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you knee and then pressing into the top

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of the right foot bend left knee or keep

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the left knee bent and lift the left

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toes up in your mind's eye see your

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right quad right excuse me what are we

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saying left quad sorry parallel to the

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earth stay here or rotate that ankle one

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way and then the other and feel free to

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stay here hugging the lower ribs in I

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have this comfy sweater on today but

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really drawing the front body up and in

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and maybe we reach the right fingertips

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around to grab the toes if you made it

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that far see what happens if you draw a

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line with your right left toes all the

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way up towards the sky opening up

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through the right armpit chest big

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breath in here just playing and then

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exhale with control release awesome

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send it back Child's Pose

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those knees together hips back connect

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to your breath inhaling fill with air

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see if you can feel the skin of the back

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body stretching is you take such a big

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breath in and such a big breath out then

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reach the fingertips forward and

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pressing into the tops of the feet once

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again we'll slide all the way onto the

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belly pressing into the elbows pressing

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into the base of the palms we find a

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little Sphinx pose here pressing into

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the tops of the feet so I can come here

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nice with a little bit of ease now but I

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remember we first come into Sphinx you

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can get really kind of caught here so

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press into your elbows draw the shoulder

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blades in together and down it might

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just be here might not be that tall

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we're going for a nice right angle elbow

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underneath the shoulder wrist in line

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with the elbow

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take one more breath wherever you are

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then exhale release palm stack you rest

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the forehead on the palms excuse me

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so with this little palm pillow here

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close your eyes and repeat the mantra to

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yourself I am worthy say it

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I'm worthy you are dudes we are all

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worthy and you might take a second here

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to just think about finishing that

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sentence maybe it's just fine how it is

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it feels good then pressing into the

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tops of the feet we'll send the

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fingertips out long

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excuse me out left or right tenth the

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palms which into the earth great turning

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on to the left ear now nice and slow

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obviously I've to watch the video so

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I'll move nice and slow so you can catch

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up going where we were before this time

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adding on right toes lift towards the

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sky bend your right knee and slowly

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drawing a line with your right toes

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towards the left side of your mat this

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time you might bring the sole the right

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foot to the earth you might bring

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fingertips Ahmet or we might reach

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around this time grab either the tops of

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the toes or the inner arch so super

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important to stay connected to your

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foundation here anchor through that left

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leg breathe here as you kick the right

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00:17:10,530 --> 00:17:15,890
foot in to the right hand this is a very

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00:17:15,890 --> 00:17:18,720
sensitive posture so if you don't feel

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00:17:18,720 --> 00:17:21,140
comfortable here at all you need to keep

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00:17:21,140 --> 00:17:24,240
your right fingertips on the ground or

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even your right leg wherever you are

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00:17:27,809 --> 00:17:32,669
take one more breath and then use an

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00:17:32,669 --> 00:17:35,929
exhale to slowly unravel back to Center

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00:17:35,929 --> 00:17:39,190
forehead to the mat or chin to the mat

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00:17:39,190 --> 00:17:41,530
and same thing on the other side we bend

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00:17:41,530 --> 00:17:43,750
the left fingertips we draw a line with

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the left toes over again well you might

305
00:17:47,950 --> 00:17:52,870
just stop here breathing breathing

306
00:17:52,870 --> 00:17:57,910
breathing breathe a lot here and then

307
00:17:57,910 --> 00:18:00,160
send the left fingertips maybe around to

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00:18:00,160 --> 00:18:02,830
clasp either the left toes or the inner

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00:18:02,830 --> 00:18:10,090
arch and we play here taking that left

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00:18:10,090 --> 00:18:14,490
foot into the left hand breathing deep

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inhale in use an exhale to bring it back

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ravel then send the fingertips down for

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little locust variation here pressing

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the pubic bone into the earth turning

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the palms face down inhale in exhale

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begin to slowly lift reaching the

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fingertips actively back towards the

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00:18:37,480 --> 00:18:39,100
back edge of your mat pulling the

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shoulders away from the ears should feel

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strong here pressing into the palms

321
00:18:43,840 --> 00:18:47,110
pressing into the lower body keep the

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chin nice and tucked so the back of the

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neck can be nice and long take two more

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00:18:52,180 --> 00:18:56,770
breaths here let your breath move you

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00:18:56,770 --> 00:19:01,840
literally and then we use an exhale to

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00:19:01,840 --> 00:19:04,900
release Child's Pose make your way there

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00:19:04,900 --> 00:19:10,360
nice and slow be kind to yourself knees

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00:19:10,360 --> 00:19:15,419
together send the hips back

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00:19:16,960 --> 00:19:20,440
stick with your breath

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00:19:32,540 --> 00:19:34,460
I'm slowly reaching the arms all the way

331
00:19:34,460 --> 00:19:37,340
up we have one down one dog here today

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00:19:37,340 --> 00:19:40,000
so find your best and most beautiful

333
00:19:40,000 --> 00:19:46,360
downward dog sending the hips up high

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00:19:46,360 --> 00:19:49,250
maybe smiling a little bit here

335
00:19:49,250 --> 00:19:54,770
the mantra I am worthy comes in pedal it

336
00:19:54,770 --> 00:20:00,559
out find a moment of stillness align

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00:20:00,559 --> 00:20:06,830
with your breath and bend the knees look

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00:20:06,830 --> 00:20:09,590
forward hop through all the way or slow

339
00:20:09,590 --> 00:20:12,200
walk all the way to the front then cross

340
00:20:12,200 --> 00:20:14,210
the ankles and use your fingertips to

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00:20:14,210 --> 00:20:16,100
come to a nice seat or you can hop all

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00:20:16,100 --> 00:20:20,929
the way through great sit up nice and

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00:20:20,929 --> 00:20:26,870
tall here palms on the knees and again

344
00:20:26,870 --> 00:20:29,660
whether you smile here literally or you

345
00:20:29,660 --> 00:20:31,070
just kind of tap into that inner smile

346
00:20:31,070 --> 00:20:33,740
close your eyes and relax the shoulders

347
00:20:33,740 --> 00:20:39,590
down the back body this notice how you

348
00:20:39,590 --> 00:20:41,660
feel a little meditation pose here

349
00:20:41,660 --> 00:20:49,040
drawing the shoulders down okay

350
00:20:49,040 --> 00:20:51,890
and send the legs out long and slowly

351
00:20:51,890 --> 00:20:56,059
begin to lower down center yourself on

352
00:20:56,059 --> 00:21:05,059
the mat I'll bring the knees up nice and

353
00:21:05,059 --> 00:21:07,280
slow soles of the feet to the mat so

354
00:21:07,280 --> 00:21:08,960
you're reclined one-legged pigeon today

355
00:21:08,960 --> 00:21:12,049
for the hips nice and easy finishing

356
00:21:12,049 --> 00:21:14,419
with the support of the earth on your

357
00:21:14,419 --> 00:21:17,390
spine here we go right leg lifts up we

358
00:21:17,390 --> 00:21:19,190
cross right ankle over the left

359
00:21:19,190 --> 00:21:21,830
interlace thread the needle squeeze the

360
00:21:21,830 --> 00:21:26,260
lower body up towards your heart and

361
00:21:26,260 --> 00:21:28,970
then Yogi's choice here you can press

362
00:21:28,970 --> 00:21:31,220
your left foot into an imaginary wall

363
00:21:31,220 --> 00:21:34,250
here squeeze or you can extend it up

364
00:21:34,250 --> 00:21:37,900
long getting that hamstring stretch here

365
00:21:37,900 --> 00:21:41,210
close your eyes neck nice and long relax

366
00:21:41,210 --> 00:21:43,929
the shoulders

367
00:21:44,349 --> 00:21:50,450
hmmm restoring the body checking in with

368
00:21:50,450 --> 00:21:54,999
the breath and checking your mind man

369
00:21:54,999 --> 00:22:01,369
it's it's pretty easy the self-loathing

370
00:22:01,369 --> 00:22:04,159
this feeling that maybe we must not be

371
00:22:04,159 --> 00:22:09,609
worth it if it's not happening and so

372
00:22:09,609 --> 00:22:12,349
today we take some extra time on on the

373
00:22:12,349 --> 00:22:13,639
ground here at the end to just

374
00:22:13,639 --> 00:22:16,249
acknowledge those thoughts and those

375
00:22:16,249 --> 00:22:18,049
feelings and then return back to the

376
00:22:18,049 --> 00:22:25,999
mantra I am worthy gently unravel switch

377
00:22:25,999 --> 00:22:28,839
to the other side

378
00:22:42,750 --> 00:22:46,230
don't give up there's something you've

379
00:22:46,230 --> 00:22:48,300
had your eye on your mind's eye on a

380
00:22:48,300 --> 00:22:55,560
dream a goal a desire a sensation I am

381
00:22:55,560 --> 00:23:02,820
worthy manifest my friends you are

382
00:23:02,820 --> 00:23:10,770
worthy so how can we expect to find

383
00:23:10,770 --> 00:23:14,460
support and faith from others if we

384
00:23:14,460 --> 00:23:16,650
don't have it for ourselves we can't

385
00:23:16,650 --> 00:23:18,210
find support from within and we don't

386
00:23:18,210 --> 00:23:21,960
have faith in ourselves I know it's

387
00:23:21,960 --> 00:23:24,420
difficult so that's why we're here

388
00:23:24,420 --> 00:23:29,610
I am totally worthy or as a friend of

389
00:23:29,610 --> 00:23:32,820
mine would say I'm totes worthy I'm

390
00:23:32,820 --> 00:23:38,670
gonna regret saying that okay gently

391
00:23:38,670 --> 00:23:43,680
unravel just play bring the knees in to

392
00:23:43,680 --> 00:23:45,360
touch your feet as wide as your yoga mat

393
00:23:45,360 --> 00:23:47,550
interlace the fingertips and send them

394
00:23:47,550 --> 00:23:50,250
wide extend the thumbs give yourself a

395
00:23:50,250 --> 00:23:54,470
massage crawl the shoulder blades down

396
00:23:54,470 --> 00:23:57,600
so Yogi's choice today you can stay here

397
00:23:57,600 --> 00:24:00,570
for the next beat calm blanketing

398
00:24:00,570 --> 00:24:03,300
yourself in love that you are worthy of

399
00:24:03,300 --> 00:24:06,240
so more restorative today or if you'd

400
00:24:06,240 --> 00:24:07,890
like to end with a little core we're

401
00:24:07,890 --> 00:24:09,540
going to send the legs up high keeping

402
00:24:09,540 --> 00:24:12,990
the arms elbows nice and wide so there's

403
00:24:12,990 --> 00:24:15,030
an option today you can stay here nice

404
00:24:15,030 --> 00:24:19,280
restorative or slowly bring the legs up

405
00:24:19,280 --> 00:24:22,980
here we go inhale in exhale lift lift

406
00:24:22,980 --> 00:24:26,700
your chin towards your ankles send your

407
00:24:26,700 --> 00:24:31,740
gaze up towards your toes not here nice

408
00:24:31,740 --> 00:24:35,520
and wide then baby pulses here baby baby

409
00:24:35,520 --> 00:24:40,650
pulses tables scooping up towards the

410
00:24:40,650 --> 00:24:48,320
sky baby pulses you got it

411
00:24:48,429 --> 00:24:54,049
look up towards the ceiling out baby

412
00:24:54,049 --> 00:25:04,340
pulses find that exhale with me and keep

413
00:25:04,340 --> 00:25:06,140
it going release the fingertips reach

414
00:25:06,140 --> 00:25:11,690
towards the outer edges of feet smile

415
00:25:11,690 --> 00:25:14,779
take it to the left this is our symbol

416
00:25:14,779 --> 00:25:19,100
pose here what's up to the right

417
00:25:19,100 --> 00:25:25,399
taking Simba up and over the cliff and

418
00:25:25,399 --> 00:25:26,690
one more time to each side you got it to

419
00:25:26,690 --> 00:25:34,990
the left last time to the right and

420
00:25:34,990 --> 00:25:40,909
slide back to Center the gentle gentle

421
00:25:40,909 --> 00:25:44,870
Tootsie Roll reference there if you were

422
00:25:44,870 --> 00:25:46,730
on the restorative please release the

423
00:25:46,730 --> 00:25:48,500
arms everyone bring your hands to your

424
00:25:48,500 --> 00:25:50,389
kneecaps and draw a big circles here

425
00:25:50,389 --> 00:25:54,620
massaging the sacrum and then allow your

426
00:25:54,620 --> 00:25:56,360
breath to just return back to a natural

427
00:25:56,360 --> 00:26:03,740
rhythm reversing and give yourself a big

428
00:26:03,740 --> 00:26:08,049
hug draw your nose up towards your knees

429
00:26:08,049 --> 00:26:11,919
gently release send the legs out long

430
00:26:11,919 --> 00:26:14,720
again to open up the arms left to right

431
00:26:14,720 --> 00:26:17,990
get comfy here so if you have a block if

432
00:26:17,990 --> 00:26:19,850
you have a block if you don't don't

433
00:26:19,850 --> 00:26:21,590
worry about it maybe grab a pillow maybe

434
00:26:21,590 --> 00:26:24,970
you grab comfy blanky maybe grab a

435
00:26:24,970 --> 00:26:27,710
stuffed animal maybe grab a pet and

436
00:26:27,710 --> 00:26:28,940
start to snuggle here we're going to

437
00:26:28,940 --> 00:26:33,110
take a nice loving moment together so if

438
00:26:33,110 --> 00:26:34,190
you have a block go ahead and bring it

439
00:26:34,190 --> 00:26:39,950
at the lowest height to be a little

440
00:26:39,950 --> 00:26:41,809
pillow here bring it right to the back

441
00:26:41,809 --> 00:26:44,389
of the neck so that back of the head

442
00:26:44,389 --> 00:26:46,370
excuse me so that the first ledge here

443
00:26:46,370 --> 00:26:48,049
kind of comes right to the base of the

444
00:26:48,049 --> 00:26:49,399
negative should feel awesome especially

445
00:26:49,399 --> 00:26:51,080
if you have a harder block but every

446
00:26:51,080 --> 00:26:53,210
every bunch of good and then just give

447
00:26:53,210 --> 00:26:56,139
it a gentle rock arms at your sides

448
00:26:56,139 --> 00:26:59,510
should feel awesome gentle rock back and

449
00:26:59,510 --> 00:27:01,220
forth again if you don't have the lock I

450
00:27:01,220 --> 00:27:01,880
really

451
00:27:01,880 --> 00:27:03,530
usually don't like to use a whole bunch

452
00:27:03,530 --> 00:27:07,820
of props on the videos I do in class but

453
00:27:07,820 --> 00:27:10,010
because I love the home practice you

454
00:27:10,010 --> 00:27:11,440
don't really need everything anything

455
00:27:11,440 --> 00:27:15,380
just your body your breath it's got a

456
00:27:15,380 --> 00:27:22,310
nice intention and boom boom town okay

457
00:27:22,310 --> 00:27:24,320
when you feel satisfied bring the head

458
00:27:24,320 --> 00:27:26,720
back to Center you can keep the block

459
00:27:26,720 --> 00:27:28,220
there's little pillow if you like or

460
00:27:28,220 --> 00:27:33,140
digit whenever you want say it loud and

461
00:27:33,140 --> 00:27:42,500
proud I am worthy again I am worthy and

462
00:27:42,500 --> 00:27:50,810
one more time you guys I am worthy hell

463
00:27:50,810 --> 00:27:52,880
to the yeah you guys are awesome thank

464
00:27:52,880 --> 00:27:55,010
you for joining me hope you enjoyed the

465
00:27:55,010 --> 00:27:56,420
ride I know these affirmations can be

466
00:27:56,420 --> 00:27:57,800
tough but that's why we're here just to

467
00:27:57,800 --> 00:28:01,070
gently gently gently peel away the

468
00:28:01,070 --> 00:28:03,770
layers and explore okay

469
00:28:03,770 --> 00:28:05,990
so just notice how you feel take what

470
00:28:05,990 --> 00:28:07,610
work for you leave what didn't and have

471
00:28:07,610 --> 00:28:11,439
an awesome day namaste