hey everyone and welcome to 30 days of

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

days yoga camp bliss the mantra today is

I am worthy this is a good one so get

into something comfy and let's get

started

ok today we're going to begin in a seat

I'm coming to a hero variation with my

blog so if you have a block use it if

you don't have a block we have a big

thick book you might pause the video

right now and go grab it

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

book knees bent toes pointing back

either in line with the hips so I'm

going to give you time to get settled in

here again you can pause the video if

you need more time and this is where

we'll begin if you're not feeling this

then you'll start in a cross-legged seat

so first bring the knees hip width apart

here as you get settled in and then you

might find that no prob you can bring

the knees together then we're going to

bring the right hand on top of the left

so palms face up right hand on top and

then begin to sit up nice and tall

pressing into the tops of the feet

pressing into the toes and find in that

length up through the center channel the

body so beginning today with a little

alternate nostril breathing

so yummy so nice so just taking a second

to get settled in and noticing your

breath noticing where your mind is where

your thoughts are maybe you've had a

tough time getting to the mat today or

maybe you've been waiting for your

practice for quite some time either way

here we are now drop the pin down and

we're going to keep the left hand where

it is reach the right arm up right hand

up so we can bring the three middle

fingers in for a little hang loose here

hang loose

or you can use if you have smaller hands

you can just bring the two peace fingers

in to use the ring finger and thumb and

then what the heck you have really small

hands sometimes it's nice to use the

middle finger and thumb so pick a finger

you can experiment and read

use the thumb to bring right up to the

right nostril plug the right nostril

inhale deep breath in through the left

nostril sit up nice and tall and pause

at the top retain the breath and take

your extra finger whichever one you

choose to seal the left nostril exhale

out through the right nostril now just

as you begin to settle in and get focus

if this is new to you just take your

time you'll get it so here we go

we inhale in through the right nostril

this time and we pause retain the breath

we seal the right nostril and alternate

exhale out through the left inhale in

through the left

pause retain seal and switch at the top

exhale through the right inhale through

the right pause retain switch and seal

at the top and exhale through the left

so every time you're exhaling you're

inhaling through that same nostril and

every time you reach at the top you're

switching and alternating so let's see

if we can get in a little groove here

we're not going to be here long if you

want there is a video for alternate

nostril breathing so you can check that

out and get the whole intro and the

foundations and stuff here you sealing

the right nostril we begin with the big

exhale excuse me a big inhale through

the left seal and switch exhale through

the right give you a second to get

caught up here ready inhaling in through

the right seal and switch exhale through

the left

and he'll see you and switch exhale out

the right big inhale seal and switch

exhale out through the left and now pass

it on to you keep it going see if you

can extend the inhale and extend the

exhale

and even it out here my friends

you

and once you've evened it out gently

release the right hand to rest with the

left and take a deep breath in both

nostrils and exhale both nostrils out

again just like that full breath okay

now we'll bring the hands just as they

are right hand in front of left bring

them right to your heart center see if

we can lift your heart space whatever

that means to you up to your hands keep

breathing deep notice any effects of the

pranayama nadi shodhana alternate

nostril breathing super powerful breath

so just getting a little taste of it

here today is to help us drop into our

mantra and make it count noticing how

you feel continue to lift the heart

space up to your hands and press the

hands into your heart maybe fill it

emotion here just notice keep breathing

feel the warmth in your right palm and

then close your eyes in the mantra today

we repeat to ourselves or say it quietly

to yourself or say it loudly I am worthy

and say it again I am worthy and one

more time to yourself or be brave say it

out loud I am worthy

and notice how you feel believe it know

it take a deep breath in feel it exhale

out release the fingertips and nice and

easy inhale all the way up and overhead

exhale gentle twist to the left here

keep pressing into the tops of the toes

inhale reach to Center and until twist

to the right inhale the center and

exhale coming forward off the block or

the book coming to all fours you can

take your block and put it towards the

back corner of your mat for later and

we'll come to all fours

taking a second to just work out any

kinks in the body so starting with cat

cow synchronizing with the breath and

then veering off the railroad tracks

whenever you're ready shaking the hips

side to side or just on the knees so

maybe extending one leg out then the

other listening to your body checking

with the hands the feet it's a little

freestyle here

coming into your body maybe you had

quite an experience with the pranayama

or just by saying the words I am worthy

out loud I have to admit I felt

something there more on that later

inhale and exhale great we're going to

come all the way onto the belly now my

friends make your way there in your own

time palms underneath the shoulders toes

heels hip-width apart

loop the shoulders inhale lift the head

the neck the shoulders but keep the chin

tucking in today as you press into the

tops of the feet and then nice and easy

we're going to slowly open the palms

just so you make sure you're not

muscling here now try to draw your

elbows back so that there's lots of

space between the ears and shoulders

here breathe in release the palms

breathe out great breathe in again open

your heart and exhale softly release

great send the fingertips out left to

right lift the center of the palms

now check it out I'm going to bend my

right knee so my right toes are coming

up towards the sky this is kind of hard

to do on the video but I'm doing it

anyway then inhale in exhale take your

right toes drawl it all the way over to

the left my reboot friends will remember

this from reboot or know this from

reboot ok maybe the right foot comes on

to the earth here maybe not be super

duper mindful of your left shoulder here

so maybe release on the palm if you come

off it a little bit so I'm supporting

myself with my right fingertips here

breathing deep and then slowly I'll melt

it back to Center

nice and slow slow as you can go sending

the right fingertips out long bending

the left knee lift the left toes up try

not to get frustrated if your brain is

doing a little weird thing it's okay

it's normal and then take the left toes

over towards the right takes time

sometimes

what comes to the ground right left

fingertips support the earth and you

might extend the right fingertips now

down to the ground take a deep breath in

and then slowly will unravel back yep

press into the air come back to all

fours great press away from your yoga

mat come to nice stacked bones here and

then from here I'm going to slowly press

into the top of the left foot lift the

right toes up towards the sky so that

the right thigh bone is parallel to the

earth or at least it feels like that

then draw the lower belly in and breathe

here stay here or begin to rotate the

right ankle one way and then the other

and then when you're ready shift your

weight to your right hand nice and slow

and send the left fingertips maybe to

grab the top of the right toes maybe you

made it that far if so begin to draw a

line with the right toes up towards the

sky press into your foundation inhale

open through the heart lift your right

toes and then exhale release back to all

fours rotate the right wrist a little if

you knee and then pressing into the top

of the right foot bend left knee or keep

the left knee bent and lift the left

toes up in your mind's eye see your

right quad right excuse me what are we

saying left quad sorry parallel to the

earth stay here or rotate that ankle one

way and then the other and feel free to

stay here hugging the lower ribs in I

have this comfy sweater on today but

really drawing the front body up and in

and maybe we reach the right fingertips

around to grab the toes if you made it

that far see what happens if you draw a

line with your right left toes all the

way up towards the sky opening up

through the right armpit chest big

breath in here just playing and then

exhale with control release awesome

send it back Child's Pose

those knees together hips back connect

to your breath inhaling fill with air

see if you can feel the skin of the back

body stretching is you take such a big

breath in and such a big breath out then

reach the fingertips forward and

pressing into the tops of the feet once

again we'll slide all the way onto the

belly pressing into the elbows pressing

into the base of the palms we find a

little Sphinx pose here pressing into

the tops of the feet so I can come here

nice with a little bit of ease now but I

remember we first come into Sphinx you

can get really kind of caught here so

press into your elbows draw the shoulder

blades in together and down it might

just be here might not be that tall

we're going for a nice right angle elbow

underneath the shoulder wrist in line

with the elbow

take one more breath wherever you are

then exhale release palm stack you rest

the forehead on the palms excuse me

so with this little palm pillow here

close your eyes and repeat the mantra to

yourself I am worthy say it

I'm worthy you are dudes we are all

worthy and you might take a second here

to just think about finishing that

sentence maybe it's just fine how it is

it feels good then pressing into the

tops of the feet we'll send the

fingertips out long

excuse me out left or right tenth the

palms which into the earth great turning

on to the left ear now nice and slow

obviously I've to watch the video so

I'll move nice and slow so you can catch

up going where we were before this time

adding on right toes lift towards the

sky bend your right knee and slowly

drawing a line with your right toes

towards the left side of your mat this

time you might bring the sole the right

foot to the earth you might bring

fingertips Ahmet or we might reach

around this time grab either the tops of

the toes or the inner arch so super

important to stay connected to your

foundation here anchor through that left

leg breathe here as you kick the right

foot in to the right hand this is a very

sensitive posture so if you don't feel

comfortable here at all you need to keep

your right fingertips on the ground or

even your right leg wherever you are

take one more breath and then use an

exhale to slowly unravel back to Center

forehead to the mat or chin to the mat

and same thing on the other side we bend

the left fingertips we draw a line with

the left toes over again well you might

just stop here breathing breathing

breathing breathe a lot here and then

send the left fingertips maybe around to

clasp either the left toes or the inner

arch and we play here taking that left

foot into the left hand breathing deep

inhale in use an exhale to bring it back

ravel then send the fingertips down for

little locust variation here pressing

the pubic bone into the earth turning

the palms face down inhale in exhale

begin to slowly lift reaching the

fingertips actively back towards the

back edge of your mat pulling the

shoulders away from the ears should feel

strong here pressing into the palms

pressing into the lower body keep the

chin nice and tucked so the back of the

neck can be nice and long take two more

breaths here let your breath move you

literally and then we use an exhale to

release Child's Pose make your way there

nice and slow be kind to yourself knees

together send the hips back

stick with your breath

I'm slowly reaching the arms all the way

up we have one down one dog here today

so find your best and most beautiful

downward dog sending the hips up high

maybe smiling a little bit here

the mantra I am worthy comes in pedal it

out find a moment of stillness align

with your breath and bend the knees look

forward hop through all the way or slow

walk all the way to the front then cross

the ankles and use your fingertips to

come to a nice seat or you can hop all

the way through great sit up nice and

tall here palms on the knees and again

whether you smile here literally or you

just kind of tap into that inner smile

close your eyes and relax the shoulders

down the back body this notice how you

feel a little meditation pose here

drawing the shoulders down okay

and send the legs out long and slowly

begin to lower down center yourself on

the mat I'll bring the knees up nice and

slow soles of the feet to the mat so

you're reclined one-legged pigeon today

for the hips nice and easy finishing

with the support of the earth on your

spine here we go right leg lifts up we

cross right ankle over the left

interlace thread the needle squeeze the

lower body up towards your heart and

then Yogi's choice here you can press

your left foot into an imaginary wall

here squeeze or you can extend it up

long getting that hamstring stretch here

close your eyes neck nice and long relax

the shoulders

hmmm restoring the body checking in with

the breath and checking your mind man

it's it's pretty easy the self-loathing

this feeling that maybe we must not be

worth it if it's not happening and so

today we take some extra time on on the

ground here at the end to just

acknowledge those thoughts and those

feelings and then return back to the

mantra I am worthy gently unravel switch

to the other side

don't give up there's something you've

had your eye on your mind's eye on a

dream a goal a desire a sensation I am

worthy manifest my friends you are

worthy so how can we expect to find

support and faith from others if we

don't have it for ourselves we can't

find support from within and we don't

have faith in ourselves I know it's

difficult so that's why we're here

I am totally worthy or as a friend of

mine would say I'm totes worthy I'm

gonna regret saying that okay gently

unravel just play bring the knees in to

touch your feet as wide as your yoga mat

interlace the fingertips and send them

wide extend the thumbs give yourself a

massage crawl the shoulder blades down

so Yogi's choice today you can stay here

for the next beat calm blanketing

yourself in love that you are worthy of

so more restorative today or if you'd

like to end with a little core we're

going to send the legs up high keeping

the arms elbows nice and wide so there's

an option today you can stay here nice

restorative or slowly bring the legs up

here we go inhale in exhale lift lift

your chin towards your ankles send your

gaze up towards your toes not here nice

and wide then baby pulses here baby baby

pulses tables scooping up towards the

sky baby pulses you got it

look up towards the ceiling out baby

pulses find that exhale with me and keep

it going release the fingertips reach

towards the outer edges of feet smile

take it to the left this is our symbol

pose here what's up to the right

taking Simba up and over the cliff and

one more time to each side you got it to

the left last time to the right and

slide back to Center the gentle gentle

Tootsie Roll reference there if you were

on the restorative please release the

arms everyone bring your hands to your

kneecaps and draw a big circles here

massaging the sacrum and then allow your

breath to just return back to a natural

rhythm reversing and give yourself a big

hug draw your nose up towards your knees

gently release send the legs out long

again to open up the arms left to right

get comfy here so if you have a block if

you have a block if you don't don't

worry about it maybe grab a pillow maybe

you grab comfy blanky maybe grab a

stuffed animal maybe grab a pet and

start to snuggle here we're going to

take a nice loving moment together so if

you have a block go ahead and bring it

at the lowest height to be a little

pillow here bring it right to the back

of the neck so that back of the head

excuse me so that the first ledge here

kind of comes right to the base of the

negative should feel awesome especially

if you have a harder block but every

every bunch of good and then just give

it a gentle rock arms at your sides

should feel awesome gentle rock back and

forth again if you don't have the lock I

really

usually don't like to use a whole bunch

of props on the videos I do in class but

because I love the home practice you

don't really need everything anything

just your body your breath it's got a

nice intention and boom boom town okay

when you feel satisfied bring the head

back to Center you can keep the block

there's little pillow if you like or

digit whenever you want say it loud and

proud I am worthy again I am worthy and

one more time you guys I am worthy hell

to the yeah you guys are awesome thank

you for joining me hope you enjoyed the

ride I know these affirmations can be

tough but that's why we're here just to

gently gently gently peel away the

layers and explore okay

so just notice how you feel take what

work for you leave what didn't and have

an awesome day namaste