1 00:00:00,030 --> 00:00:02,220 hey gorgeous people and welcome to the 2 00:00:02,220 --> 00:00:06,420 30 days of yoga camp it's day 21 and the 3 00:00:06,420 --> 00:00:12,170 mantra is I believe let's hop to 4 00:00:20,200 --> 00:00:23,120 all right let's begin in a nice comfy 5 00:00:23,120 --> 00:00:27,800 seat today come on to your bum and then 6 00:00:27,800 --> 00:00:30,440 bring one foot in and we're going to do 7 00:00:30,440 --> 00:00:33,530 a little half Lotus what's up 21 going 8 00:00:33,530 --> 00:00:36,200 to do half Lotus so we're just going to 9 00:00:36,200 --> 00:00:39,050 experiment of course bringing one foot 10 00:00:39,050 --> 00:00:43,220 over no full Lotus I mean if you got it 11 00:00:43,220 --> 00:00:45,950 going on go for it but I find that a lot 12 00:00:45,950 --> 00:00:48,620 of knee injuries come from people trying 13 00:00:48,620 --> 00:00:50,780 to pretzel their way into that full 14 00:00:50,780 --> 00:00:52,280 Lotus so let's just try it one foot in 15 00:00:52,280 --> 00:00:53,030 front of the other 16 00:00:53,030 --> 00:00:56,449 excuse me one foot on top of the other 17 00:00:56,449 --> 00:00:59,900 leg if that's a no-go then just bring 18 00:00:59,900 --> 00:01:01,820 one foot in front of the other okay 19 00:01:01,820 --> 00:01:06,380 just playing today ah welcome welcome 20 00:01:06,380 --> 00:01:09,230 bring the palms together give yourself a 21 00:01:09,230 --> 00:01:19,510 little rub here like so and settling in 22 00:01:19,510 --> 00:01:21,650 so we're creating a little heat here in 23 00:01:21,650 --> 00:01:27,410 the palm little heat friction check out 24 00:01:27,410 --> 00:01:29,810 your arm muscles how's it going day 21 25 00:01:29,810 --> 00:01:32,480 we're doing awesome and then bring your 26 00:01:32,480 --> 00:01:34,870 hands to your heart 27 00:01:34,870 --> 00:01:40,820 close your eyes sit up nice and tall big 28 00:01:40,820 --> 00:01:44,420 breath in big breath out relax your 29 00:01:44,420 --> 00:01:51,250 shoulders big breath in big breath out 30 00:01:51,250 --> 00:01:53,690 soften the skin of the face and one more 31 00:01:53,690 --> 00:01:57,800 time big breath in arrive here on your 32 00:01:57,800 --> 00:02:03,220 mat right here right now here we go 33 00:02:03,910 --> 00:02:09,769 the mantra today is I believe and I am 34 00:02:09,769 --> 00:02:11,180 having a little fun today because it's 35 00:02:11,180 --> 00:02:14,239 day 21 I feel like we need it but I also 36 00:02:14,239 --> 00:02:18,110 think that it's only esoteric and wacky 37 00:02:18,110 --> 00:02:19,160 if you make it that way 38 00:02:19,160 --> 00:02:21,440 find something so take take charge here 39 00:02:21,440 --> 00:02:23,060 find something that works for you 40 00:02:23,060 --> 00:02:24,970 what do you 41 00:02:24,970 --> 00:02:27,580 choose to believe in right now I believe 42 00:02:27,580 --> 00:02:28,690 I can get through this whole video 43 00:02:28,690 --> 00:02:32,230 without stopping it I believe I can get 44 00:02:32,230 --> 00:02:33,340 through this whole yoga camp without 45 00:02:33,340 --> 00:02:36,010 something I believe that I can take my 46 00:02:36,010 --> 00:02:38,860 time and do 30 days of yoga and 360 days 47 00:02:38,860 --> 00:02:40,540 so what how do you want to finish maybe 48 00:02:40,540 --> 00:02:42,070 there's something particular something 49 00:02:42,070 --> 00:02:43,780 pertinent to your life right now 50 00:02:43,780 --> 00:02:45,520 something that's so beautifully unique 51 00:02:45,520 --> 00:02:47,710 to you that will allow you to finish the 52 00:02:47,710 --> 00:02:50,620 sentence I believe so this is about 53 00:02:50,620 --> 00:02:54,610 connecting to the things that you want 54 00:02:54,610 --> 00:02:56,410 to infuse a little good energy into 55 00:02:56,410 --> 00:03:00,250 little faith little love so with the 56 00:03:00,250 --> 00:03:01,780 hands here on the heart close your eyes 57 00:03:01,780 --> 00:03:04,990 again and say I believe and finish that 58 00:03:04,990 --> 00:03:07,680 sentence if you like and if not just 59 00:03:07,680 --> 00:03:10,120 notice how that resonates with you or 60 00:03:10,120 --> 00:03:16,740 not and again repeat yourself I believe 61 00:03:28,730 --> 00:03:30,989 once you've dropped that pin just 62 00:03:30,989 --> 00:03:35,370 connected to your thoughts and to the 63 00:03:35,370 --> 00:03:39,120 mantra will bow the head to the heart 64 00:03:39,120 --> 00:03:42,590 and then blossom open here we go 65 00:03:42,590 --> 00:03:44,640 pressing into the earth reach the 66 00:03:44,640 --> 00:03:46,760 fingertips up this is like you're 67 00:03:46,760 --> 00:03:52,290 opening your shell and then fingertips 68 00:03:52,290 --> 00:03:55,140 come back and they walk themselves way 69 00:03:55,140 --> 00:03:58,140 back here and maybe pinkies even 70 00:03:58,140 --> 00:03:59,670 together so everyone will be different 71 00:03:59,670 --> 00:04:02,810 here I can walk my pinkies back a little 72 00:04:02,810 --> 00:04:04,829 quite a ways here that feels good 73 00:04:04,829 --> 00:04:08,940 lifting up through the armpit chest drop 74 00:04:08,940 --> 00:04:10,909 your chin to your chest sorry 75 00:04:10,909 --> 00:04:13,909 breathe 76 00:04:20,630 --> 00:04:23,550 and then gently release one arm at a 77 00:04:23,550 --> 00:04:26,130 time and we'll take whatever leg is on 78 00:04:26,130 --> 00:04:28,620 top or in front and do a little 79 00:04:28,620 --> 00:04:30,389 switcheroo just to play on the other 80 00:04:30,389 --> 00:04:37,199 side great inhale reach the arms all the 81 00:04:37,199 --> 00:04:38,250 way up and overhead 82 00:04:38,250 --> 00:04:40,889 exhale tilt to the rights and your left 83 00:04:40,889 --> 00:04:44,270 fingertips and do a side body stretch 84 00:04:44,270 --> 00:04:47,610 and you'll reach all the way up and 85 00:04:47,610 --> 00:04:49,320 exhale tilt to the left and your right 86 00:04:49,320 --> 00:04:53,449 fingertips into a side bolt a stretch 87 00:04:53,449 --> 00:04:57,000 and then inhale all the way up you're 88 00:04:57,000 --> 00:04:58,650 going to exhale rain it down once again 89 00:04:58,650 --> 00:05:00,630 walking the fingertips behind maybe you 90 00:05:00,630 --> 00:05:04,320 walk the pinkies together lift up 91 00:05:04,320 --> 00:05:07,310 through the armpit chest open your heart 92 00:05:07,310 --> 00:05:18,300 and drop the chin down and then one arm 93 00:05:18,300 --> 00:05:21,449 at a time we bend at the elbows we come 94 00:05:21,449 --> 00:05:24,000 forward inhale squeeze the shoulders up 95 00:05:24,000 --> 00:05:27,539 to the ears exhale drop them down inhale 96 00:05:27,539 --> 00:05:31,349 squeeze and lift exhale dropping down 97 00:05:31,349 --> 00:05:32,760 checking with the head the neck the 98 00:05:32,760 --> 00:05:37,650 shoulders inhale reach squeeze mmm and 99 00:05:37,650 --> 00:05:40,110 exhale sorry feel good and drop it down 100 00:05:40,110 --> 00:05:42,990 I like how on day one I'm like really 101 00:05:42,990 --> 00:05:45,750 reserved and my day 21 I'm like mm-hmm 102 00:05:45,750 --> 00:05:48,090 it's like that scene in planes trains 103 00:05:48,090 --> 00:05:49,560 and automobiles where John Candy's 104 00:05:49,560 --> 00:05:53,190 massaging his feet on the plane anyway 105 00:05:53,190 --> 00:05:57,449 right arm over the left arm we come to 106 00:05:57,449 --> 00:06:03,090 kind of a crossroads here so tempting at 107 00:06:03,090 --> 00:06:04,590 the elbows and then we're going to lift 108 00:06:04,590 --> 00:06:07,949 the fingertips up like hi-yah okay and 109 00:06:07,949 --> 00:06:10,020 then from here you might wrap the wrist 110 00:06:10,020 --> 00:06:11,520 and it you go arms you might not lift 111 00:06:11,520 --> 00:06:14,039 the elbows so you could just be here 112 00:06:14,039 --> 00:06:15,870 lifting lifting lifting lifting the 113 00:06:15,870 --> 00:06:17,759 elbows Eagle arms look the elbows and 114 00:06:17,759 --> 00:06:19,680 then gently release so we're going to 115 00:06:19,680 --> 00:06:21,750 unfold this today so that no no need to 116 00:06:21,750 --> 00:06:23,159 rush this thing with the shoulders 117 00:06:23,159 --> 00:06:26,070 crossing now left arm over the right 118 00:06:26,070 --> 00:06:28,990 elbows cross fingertips up 119 00:06:28,990 --> 00:06:31,539 and then you can stay here I like 120 00:06:31,539 --> 00:06:33,069 actually to stay here sometimes we crank 121 00:06:33,069 --> 00:06:34,860 ourselves in here in the night I kind of 122 00:06:34,860 --> 00:06:37,150 feel like we miss out on some other 123 00:06:37,150 --> 00:06:39,520 opening so maybe everyone for this time 124 00:06:39,520 --> 00:06:41,949 just keep the elbows kissing and reach 125 00:06:41,949 --> 00:06:44,050 the fingertips up reach the elbows up 126 00:06:44,050 --> 00:06:46,210 read read reach and then exhale release 127 00:06:46,210 --> 00:06:47,560 awesome 128 00:06:47,560 --> 00:06:49,419 let's dive forward onto all fours if 129 00:06:49,419 --> 00:06:51,460 you're in half Lotus unravel first and 130 00:06:51,460 --> 00:06:58,180 we'll take it away come to your tabletop 131 00:06:58,180 --> 00:07:00,449 position 132 00:07:00,449 --> 00:07:02,979 so a little cat-cow variation today I'm 133 00:07:02,979 --> 00:07:04,090 going to press them the tops of the feet 134 00:07:04,090 --> 00:07:05,650 I'm going to walk the palms just a 135 00:07:05,650 --> 00:07:08,380 little bit further out than normal and 136 00:07:08,380 --> 00:07:10,330 here I go I'm going to loop the 137 00:07:10,330 --> 00:07:12,880 shoulders drop the belly inhale so the 138 00:07:12,880 --> 00:07:16,419 same action as we usually do but on the 139 00:07:16,419 --> 00:07:17,590 exhale I'm going to start at the 140 00:07:17,590 --> 00:07:20,710 tailbone round the spine and send it all 141 00:07:20,710 --> 00:07:24,780 the way back to an extended Child's Pose 142 00:07:24,780 --> 00:07:27,880 okay looping the shoulders we press into 143 00:07:27,880 --> 00:07:30,250 the feet press into the palms inhale 144 00:07:30,250 --> 00:07:33,610 scoop the belly come forward and then 145 00:07:33,610 --> 00:07:36,550 exhale rounding through tailbone tucks 146 00:07:36,550 --> 00:07:40,659 we are through the spine and send it 147 00:07:40,659 --> 00:07:43,210 back it takes a while to find a little 148 00:07:43,210 --> 00:07:44,770 softness a little rhythm here but you'll 149 00:07:44,770 --> 00:07:46,690 find it looping the shoulders inhale 150 00:07:46,690 --> 00:07:49,479 sliding through belly front body 151 00:07:49,479 --> 00:07:53,139 stretching and exhale start at the tail 152 00:07:53,139 --> 00:07:56,520 curl and under walk it up the spine and 153 00:07:56,520 --> 00:08:01,060 send it back one more times here moving 154 00:08:01,060 --> 00:08:03,419 with the breath 155 00:08:12,559 --> 00:08:15,979 one last time 156 00:08:23,460 --> 00:08:30,540 Child's Pose awesome big breaths here 157 00:08:30,540 --> 00:08:33,039 gently walk the fingertips over towards 158 00:08:33,039 --> 00:08:34,870 the left actually go ahead and walk them 159 00:08:34,870 --> 00:08:36,490 off your mat if you can all the way to 160 00:08:36,490 --> 00:08:40,090 the left walk it off forehead folds down 161 00:08:40,090 --> 00:08:43,210 and then walk it through Center walk it 162 00:08:43,210 --> 00:08:49,690 off to the right relax the head this 163 00:08:49,690 --> 00:08:53,140 week come back to Center and we'll send 164 00:08:53,140 --> 00:08:54,070 it to down dog 165 00:08:54,070 --> 00:08:56,410 take your time getting there find what 166 00:08:56,410 --> 00:08:59,500 feels good when you arrive bending the 167 00:08:59,500 --> 00:09:02,020 knees as generously as you need peddling 168 00:09:02,020 --> 00:09:05,320 the feet melting the heart back tops of 169 00:09:05,320 --> 00:09:07,060 the shoulders well roll away from the 170 00:09:07,060 --> 00:09:10,210 ears and eventually find this inner 171 00:09:10,210 --> 00:09:11,590 rotation of the tops of the thighs 172 00:09:11,590 --> 00:09:13,840 spiraling in and out towards the back 173 00:09:13,840 --> 00:09:16,570 edge of your mat eventually coming to a 174 00:09:16,570 --> 00:09:18,670 place of stillness here and connect or 175 00:09:18,670 --> 00:09:26,830 reconnect with your breath and slowly 176 00:09:26,830 --> 00:09:30,850 step the feet right behind the hands and 177 00:09:30,850 --> 00:09:32,410 then slowly walk the feet together 178 00:09:32,410 --> 00:09:33,610 forward fold 179 00:09:33,610 --> 00:09:35,410 bend the knees super generously here 180 00:09:35,410 --> 00:09:41,500 breathe into the back body then inhale 181 00:09:41,500 --> 00:09:48,060 halfway lift here long neck exhale bow 182 00:09:48,060 --> 00:09:57,040 slowly roll it up press firmly into all 183 00:09:57,040 --> 00:09:59,560 four corners of the feet is you roll up 184 00:09:59,560 --> 00:10:01,420 through the spine roll the shoulders 185 00:10:01,420 --> 00:10:05,050 open and lift your heart stand up nice 186 00:10:05,050 --> 00:10:07,570 and tall take any mover that feels good 187 00:10:07,570 --> 00:10:09,100 here in the neck and shoulders we're 188 00:10:09,100 --> 00:10:10,030 going to come to a place of stillness 189 00:10:10,030 --> 00:10:11,680 whenever you're ready so take your time 190 00:10:11,680 --> 00:10:19,530 getting there and when you get there I 191 00:10:19,530 --> 00:10:22,510 believe I believe in myself it can be 192 00:10:22,510 --> 00:10:24,840 that simple 193 00:10:28,820 --> 00:10:31,320 and sending the fingertips out reach 194 00:10:31,320 --> 00:10:33,300 reach reach plug the shoulders in and 195 00:10:33,300 --> 00:10:35,340 once again cross the right elbow over 196 00:10:35,340 --> 00:10:37,590 the left hi-yah 197 00:10:37,590 --> 00:10:39,540 fingertips up towards the sky and then 198 00:10:39,540 --> 00:10:41,550 wrapping the arms for little Eagle arms 199 00:10:41,550 --> 00:10:43,080 here soft bend in the knees as you 200 00:10:43,080 --> 00:10:45,690 inhale lift the elbows exhale through 201 00:10:45,690 --> 00:10:48,510 all the shoulder blades down so there's 202 00:10:48,510 --> 00:10:50,970 a tendency to get caught here so create 203 00:10:50,970 --> 00:10:53,130 space by anchoring down plugging the 204 00:10:53,130 --> 00:10:55,020 shoulder blades in lifting up through 205 00:10:55,020 --> 00:10:57,000 the chest elbows reach fingertips for 206 00:10:57,000 --> 00:10:59,850 each big breath in big breath out 207 00:10:59,850 --> 00:11:03,540 release big breath in open the arms wide 208 00:11:03,540 --> 00:11:08,250 spread the fingertips exhale reel it 209 00:11:08,250 --> 00:11:13,710 into the heart great send the fingertips 210 00:11:13,710 --> 00:11:16,350 out plug the shoulders in this time 211 00:11:16,350 --> 00:11:19,110 crossing left elbow over the right and 212 00:11:19,110 --> 00:11:20,280 your tips up towards the sky 213 00:11:20,280 --> 00:11:22,410 again you can always stay here or wrap 214 00:11:22,410 --> 00:11:24,360 it around Eagle arms soft knees as you 215 00:11:24,360 --> 00:11:26,880 inhale elbows lift exhale shoulder 216 00:11:26,880 --> 00:11:28,830 blades shoulders down the back body down 217 00:11:28,830 --> 00:11:34,580 the body inhale lift and exhale ground 218 00:11:34,580 --> 00:11:40,520 one more time inhale lift and exhale 219 00:11:40,670 --> 00:11:44,070 unravel big breath in send the 220 00:11:44,070 --> 00:11:46,590 fingertips out open the chest open your 221 00:11:46,590 --> 00:11:46,980 heart 222 00:11:46,980 --> 00:11:52,670 oh and reel it in palms together 223 00:11:52,850 --> 00:11:56,010 beautiful here we go inhale reach it up 224 00:11:56,010 --> 00:12:00,540 exhale soft knees as you bow forward 225 00:12:00,540 --> 00:12:03,440 take it slow 226 00:12:03,440 --> 00:12:09,960 forward hold breathe then on your next 227 00:12:09,960 --> 00:12:15,080 inhale halfway lift flat back exhale 228 00:12:15,080 --> 00:12:21,330 fold inhale reach for the sky exhale 229 00:12:21,330 --> 00:12:24,300 hands to heart great walk up to the 230 00:12:24,300 --> 00:12:25,560 front of your mat if you haven't already 231 00:12:25,560 --> 00:12:27,510 and here we go again 232 00:12:27,510 --> 00:12:29,220 big breath in as you reach the arms up 233 00:12:29,220 --> 00:12:34,330 exhale down we go 234 00:12:34,330 --> 00:12:39,020 inhale halfway lift play here long neck 235 00:12:39,020 --> 00:12:41,860 and then exhale release plant the palms 236 00:12:41,860 --> 00:12:46,250 step it back to plank we got this press 237 00:12:46,250 --> 00:12:48,230 away from your yoga mat feel free to 238 00:12:48,230 --> 00:12:50,180 bend the knees a little bit or building 239 00:12:50,180 --> 00:12:51,710 strength but you might be a little sore 240 00:12:51,710 --> 00:12:53,660 so feel free to lower the knees and 241 00:12:53,660 --> 00:12:55,520 cross the ankles wherever you're at 242 00:12:55,520 --> 00:12:58,490 inhale look forward exhale hug the 243 00:12:58,490 --> 00:13:00,140 elbows into the side body or you can 244 00:13:00,140 --> 00:13:02,420 continue to play with 45 degrees to just 245 00:13:02,420 --> 00:13:04,040 nice conscious and the elbows and the 246 00:13:04,040 --> 00:13:06,650 shoulders taxing your shoulders as you 247 00:13:06,650 --> 00:13:10,900 lower all the way down good inhale Cobra 248 00:13:10,900 --> 00:13:13,790 move with your breath exhale release 249 00:13:13,790 --> 00:13:16,010 awesome curl the toes under press to all 250 00:13:16,010 --> 00:13:18,670 fours or all the way up to push-up and 251 00:13:18,670 --> 00:13:23,960 then send it back down dog beautiful 252 00:13:23,960 --> 00:13:28,670 inhale in exhale out inhale step the 253 00:13:28,670 --> 00:13:30,800 hands excuse-me step the feet right 254 00:13:30,800 --> 00:13:35,390 behind hands and forward fold inhale 255 00:13:35,390 --> 00:13:41,390 halfway lift exhale fold fold inhale 256 00:13:41,390 --> 00:13:44,440 bend the knees reach for the sky and 257 00:13:44,440 --> 00:13:46,700 exhale back down you go this time 258 00:13:46,700 --> 00:13:51,110 right away forward fold inhale halfway 259 00:13:51,110 --> 00:13:58,100 lift exhale bow plant the palms step or 260 00:13:58,100 --> 00:13:59,990 hop it back to plank again belly to 261 00:13:59,990 --> 00:14:04,060 Cobra or chaturanga to upward facing dog 262 00:14:04,060 --> 00:14:08,390 inhale open your heart and exhale back 263 00:14:08,390 --> 00:14:11,180 to down dog great getting the juices 264 00:14:11,180 --> 00:14:16,670 flowing here heating up the body walk 265 00:14:16,670 --> 00:14:18,860 the feet up to the hands or you can hop 266 00:14:18,860 --> 00:14:23,840 and inhale halfway lift exhale fold 267 00:14:23,840 --> 00:14:25,850 noticing all these bruises on the top of 268 00:14:25,850 --> 00:14:30,860 my foot inhale reach for the sky exhale 269 00:14:30,860 --> 00:14:32,540 hands to heart 270 00:14:32,540 --> 00:14:35,360 this time awesome beautiful close your 271 00:14:35,360 --> 00:14:38,060 eyes observe your breath observe the 272 00:14:38,060 --> 00:14:40,930 sensations in your body 273 00:14:42,610 --> 00:14:48,529 hmm and then soft knees jumping right in 274 00:14:48,529 --> 00:14:52,580 for more inhale reach exhale enjoy this 275 00:14:52,580 --> 00:14:56,240 move yes 276 00:14:56,240 --> 00:15:00,500 inhale halfway lift exhale bow this time 277 00:15:00,500 --> 00:15:03,370 step it back or hop it back to plank 278 00:15:03,370 --> 00:15:06,740 great slowly lower down belly to Cobra 279 00:15:06,740 --> 00:15:08,600 or chaturanga to upward facing dog 280 00:15:08,600 --> 00:15:12,500 Yogi's choice inhale in as you exhale 281 00:15:12,500 --> 00:15:13,880 make your way to down dog 282 00:15:13,880 --> 00:15:17,570 and on your next breath in drop the left 283 00:15:17,570 --> 00:15:20,089 heel and lift the right leg up high here 284 00:15:20,089 --> 00:15:22,450 we go my friends squeezing right knee 285 00:15:22,450 --> 00:15:25,330 all the way up and in towards the heart 286 00:15:25,330 --> 00:15:29,180 inhale three-legged dog exhale right 287 00:15:29,180 --> 00:15:32,630 knee kisses right elbow inhale 288 00:15:32,630 --> 00:15:34,750 three-legged dog you got it one more 289 00:15:34,750 --> 00:15:37,070 crossing over right knee kisses left 290 00:15:37,070 --> 00:15:41,000 elbow gorgeous three-legged dog and then 291 00:15:41,000 --> 00:15:42,500 step it up all the way up and into your 292 00:15:42,500 --> 00:15:45,200 lunge right into warrior one today here 293 00:15:45,200 --> 00:15:47,480 we go lifting the heart reaching the 294 00:15:47,480 --> 00:15:53,900 fingertips up towards the sky gather 295 00:15:53,900 --> 00:15:55,910 your bearings here nice and strong in 296 00:15:55,910 --> 00:15:58,150 the legs 297 00:16:00,290 --> 00:16:03,660 and send the fingertips forward plug the 298 00:16:03,660 --> 00:16:07,170 shoulders in left elbow crosses over the 299 00:16:07,170 --> 00:16:09,210 right and we find Eagle arms here or 300 00:16:09,210 --> 00:16:13,080 your version strong the legs as you 301 00:16:13,080 --> 00:16:15,570 inhale lift the elbows up and exhale 302 00:16:15,570 --> 00:16:18,240 strong foundation grounding through the 303 00:16:18,240 --> 00:16:23,070 back body shoulders anchored inhale and 304 00:16:23,070 --> 00:16:25,550 exhale 305 00:16:25,550 --> 00:16:29,100 create slowly release on a big breath in 306 00:16:29,100 --> 00:16:32,100 send the fingertips out big breath in 307 00:16:32,100 --> 00:16:34,380 and exhale hands to heart 308 00:16:34,380 --> 00:16:36,660 gather it all in lengthen the tailbone 309 00:16:36,660 --> 00:16:38,340 down so kind of a gentle tugging of the 310 00:16:38,340 --> 00:16:40,560 pelvis here very gentle great you should 311 00:16:40,560 --> 00:16:42,920 feel nice and strong that back leg 312 00:16:42,920 --> 00:16:46,020 beautiful inhale lift the sternum to the 313 00:16:46,020 --> 00:16:49,470 thumbs exhale connect your balance so 314 00:16:49,470 --> 00:16:51,120 hug the inner thighs in the midline 315 00:16:51,120 --> 00:16:53,630 pivot on the back foot 316 00:16:53,630 --> 00:16:57,180 beautiful lifting the back heel up one 317 00:16:57,180 --> 00:16:59,760 more breath here we got it in here and 318 00:16:59,760 --> 00:17:02,490 then exhale slowly start belly to the 319 00:17:02,490 --> 00:17:05,849 top of the thigh first step one and then 320 00:17:05,849 --> 00:17:07,470 fingertips to the mat our palms to the 321 00:17:07,470 --> 00:17:10,140 mat step two beautiful plant the palms 322 00:17:10,140 --> 00:17:12,060 step it back move through a vinyasa if 323 00:17:12,060 --> 00:17:13,500 you want to start to lift one leg have a 324 00:17:13,500 --> 00:17:16,650 little fun we can or you can skip it all 325 00:17:16,650 --> 00:17:20,369 together meet downward facing dog or you 326 00:17:20,369 --> 00:17:22,069 can sneak into little Child's Pose 327 00:17:22,069 --> 00:17:25,459 listen to your body 328 00:17:25,490 --> 00:17:30,000 believe in your intuition here in your 329 00:17:30,000 --> 00:17:38,160 wisdom once we're in down dog we'll 330 00:17:38,160 --> 00:17:42,780 return to a nice smooth breath when 331 00:17:42,780 --> 00:17:44,520 you're ready connect to your strength so 332 00:17:44,520 --> 00:17:45,990 cultivating a little core strength here 333 00:17:45,990 --> 00:17:47,820 we'll drop the right heel lift the left 334 00:17:47,820 --> 00:17:48,330 leg up high 335 00:17:48,330 --> 00:17:52,430 nose to knee shifting forward strong 336 00:17:52,430 --> 00:17:57,210 inhale three-legged dog exhale left knee 337 00:17:57,210 --> 00:18:00,440 to left elbow strong and nice and slow 338 00:18:00,440 --> 00:18:04,140 inhale three-legged dog exhale crossing 339 00:18:04,140 --> 00:18:07,740 over to the right elbow and one more 340 00:18:07,740 --> 00:18:10,970 time three-legged dog you got it 341 00:18:10,970 --> 00:18:16,830 exhale step it up warrior one pivoting 342 00:18:16,830 --> 00:18:18,540 on the back foot bending your front knee 343 00:18:18,540 --> 00:18:23,370 and rising up strong so gather your 344 00:18:23,370 --> 00:18:25,530 bearings find your nice foundation and 345 00:18:25,530 --> 00:18:27,810 then reach your fingertips up high big 346 00:18:27,810 --> 00:18:42,030 breath in get settled here connect great 347 00:18:42,030 --> 00:18:43,280 and let's send the fingertips forward 348 00:18:43,280 --> 00:18:48,060 plug the shoulders in cross the right 349 00:18:48,060 --> 00:18:51,720 elbow over the left maybe you find Eagle 350 00:18:51,720 --> 00:18:54,750 arms here and then strong in that back 351 00:18:54,750 --> 00:18:57,180 leg here we go inhale lift the elbows 352 00:18:57,180 --> 00:18:59,130 sink deep into that front knee and 353 00:18:59,130 --> 00:19:01,470 exhale grounding down through the 354 00:19:01,470 --> 00:19:08,120 shoulders strong legs inhale and exhale 355 00:19:08,120 --> 00:19:13,020 one more time inhale lift the elbows and 356 00:19:13,020 --> 00:19:16,590 exhale beautiful gently release big 357 00:19:16,590 --> 00:19:19,380 breath to send the arms out open palms 358 00:19:19,380 --> 00:19:23,730 and exhale to gather it all in palms 359 00:19:23,730 --> 00:19:26,540 together at the heart 360 00:19:26,690 --> 00:19:29,690 gorgeous 361 00:19:29,990 --> 00:19:32,430 slowly pivoting on the back foot here we 362 00:19:32,430 --> 00:19:34,020 go nice and articulate through the right 363 00:19:34,020 --> 00:19:36,480 foot we lift the heel and then spike it 364 00:19:36,480 --> 00:19:37,950 towards the back edge sink a little 365 00:19:37,950 --> 00:19:40,580 deeper stay calm 366 00:19:40,580 --> 00:19:45,510 beautiful big breath in here and big 367 00:19:45,510 --> 00:19:47,910 breath out as you slowly release belly 368 00:19:47,910 --> 00:19:50,490 to the top of the thigh first and then 369 00:19:50,490 --> 00:19:52,640 palms to them awesome 370 00:19:52,640 --> 00:19:54,930 moving through one last vinyasa here 371 00:19:54,930 --> 00:19:55,980 take it or leave it 372 00:19:55,980 --> 00:19:59,760 lifting maybe one leg or again maybe 373 00:19:59,760 --> 00:20:02,480 just move straight to Child's Pose 374 00:20:02,480 --> 00:20:08,610 slowly lower the knees send it back and 375 00:20:08,610 --> 00:20:11,629 notice your breath 376 00:20:12,330 --> 00:20:15,630 I believe I can finish the project that 377 00:20:15,630 --> 00:20:17,580 I've been working on forever I believe I 378 00:20:17,580 --> 00:20:20,930 can finish it by the end of the month I 379 00:20:20,930 --> 00:20:23,280 believe if we're meant to get the house 380 00:20:23,280 --> 00:20:25,320 we'll get it right so can you take a 381 00:20:25,320 --> 00:20:26,880 second here in your private little love 382 00:20:26,880 --> 00:20:28,980 cave and just connect to that mantra to 383 00:20:28,980 --> 00:20:32,550 see what happens how can I finish that 384 00:20:32,550 --> 00:20:42,570 sentence in a way that will serve me and 385 00:20:42,570 --> 00:20:47,040 after you have played around with that 386 00:20:47,040 --> 00:20:51,030 mantra a little bit maybe struggle with 387 00:20:51,030 --> 00:20:54,000 it even or rassled with it or maybe you 388 00:20:54,000 --> 00:20:57,780 loved it then we'll slowly press into 389 00:20:57,780 --> 00:21:00,180 the tops of the feet reach the 390 00:21:00,180 --> 00:21:02,820 fingertips up over towards the front 391 00:21:02,820 --> 00:21:04,310 edge of your mat if they're not already 392 00:21:04,310 --> 00:21:07,650 and begin to slowly carve in line with 393 00:21:07,650 --> 00:21:10,950 the nose to look forward now we're going 394 00:21:10,950 --> 00:21:13,320 to spread the fingertips slide them 395 00:21:13,320 --> 00:21:15,030 forward and come all the way on to the 396 00:21:15,030 --> 00:21:17,270 belly 397 00:21:20,990 --> 00:21:23,970 get situated here and then come all the 398 00:21:23,970 --> 00:21:25,700 way down we're gonna send the fingertips 399 00:21:25,700 --> 00:21:28,470 towards the back edge of the mat press 400 00:21:28,470 --> 00:21:31,110 the palms down for starters here and 401 00:21:31,110 --> 00:21:32,910 just kind of enter fingertips towards 402 00:21:32,910 --> 00:21:34,110 the back edge of your mat really 403 00:21:34,110 --> 00:21:35,430 creating space between the shoulders 404 00:21:35,430 --> 00:21:38,850 here should feel really good okay then 405 00:21:38,850 --> 00:21:41,820 chin comes to the mat here and we find 406 00:21:41,820 --> 00:21:47,370 our foundation big breath in big breath 407 00:21:47,370 --> 00:21:54,420 out big breath in again exhale connect 408 00:21:54,420 --> 00:21:56,280 to the earth press into your foundation 409 00:21:56,280 --> 00:22:01,650 and begin to lift the head neck heart up 410 00:22:01,650 --> 00:22:03,000 sorry she's got a little brain dead 411 00:22:03,000 --> 00:22:04,440 there tuck the chin into the chest 412 00:22:04,440 --> 00:22:06,440 lengthen through the back of the neck 413 00:22:06,440 --> 00:22:08,670 continue to lift into your fingertips 414 00:22:08,670 --> 00:22:11,160 now if you feel any fussiness on the 415 00:22:11,160 --> 00:22:13,110 lower back press into the pubic bone 416 00:22:13,110 --> 00:22:16,170 tuck your chin come a little lower okay 417 00:22:16,170 --> 00:22:20,800 it should feel good here now breathe 418 00:22:20,800 --> 00:22:26,080 and now we fly inhale in exhale lift the 419 00:22:26,080 --> 00:22:30,010 lower body the feet the ankles the shins 420 00:22:30,010 --> 00:22:31,930 the legs lift lip-lip poms are still on 421 00:22:31,930 --> 00:22:32,590 the earth here 422 00:22:32,590 --> 00:22:35,830 we're flying ready 423 00:22:35,830 --> 00:22:37,210 I've been waiting all practice to do 424 00:22:37,210 --> 00:22:42,130 this I believe I can fly I believe I can 425 00:22:42,130 --> 00:22:46,360 touch the sky keep your legs lifted from 426 00:22:46,360 --> 00:22:48,780 the inner thighs one more breath here 427 00:22:48,780 --> 00:22:51,400 and exhale with control best you can 428 00:22:51,400 --> 00:22:54,880 release I'm sorry if I'm annoying you 429 00:22:54,880 --> 00:22:56,530 hopefully I made you smile and then 430 00:22:56,530 --> 00:22:58,510 reach the fingertips all the way up and 431 00:22:58,510 --> 00:23:00,370 overhead down and we're going to fly one 432 00:23:00,370 --> 00:23:03,820 more time inhale in exhale locust 433 00:23:03,820 --> 00:23:06,880 lifting now the head of the heart the 434 00:23:06,880 --> 00:23:08,050 shoulders the fingertips reach forward 435 00:23:08,050 --> 00:23:10,690 no need to keep it to push it really 436 00:23:10,690 --> 00:23:12,310 high keep it nice and low here as you 437 00:23:12,310 --> 00:23:14,770 lift the legs spread the fingertips plug 438 00:23:14,770 --> 00:23:17,440 the shoulders in now you can play here 439 00:23:17,440 --> 00:23:20,380 inhaling lifting exhaling send the 440 00:23:20,380 --> 00:23:23,980 fingertips back inhale reach the 441 00:23:23,980 --> 00:23:30,040 fingertips forward exhale back inhale 442 00:23:30,040 --> 00:23:32,730 reach it forward soar here for a moment 443 00:23:32,730 --> 00:23:36,310 fly carve a line with your nose look 444 00:23:36,310 --> 00:23:38,830 gently forward and then exhale release 445 00:23:38,830 --> 00:23:40,990 everything bring your palms to stack as 446 00:23:40,990 --> 00:23:43,330 a pillow bring the two big toes to touch 447 00:23:43,330 --> 00:23:45,940 heels splay out left to right and we 448 00:23:45,940 --> 00:23:48,580 shake the hips the bum a little bit here 449 00:23:48,580 --> 00:23:50,410 should feel good gently shaking a little 450 00:23:50,410 --> 00:23:55,380 back and forth nice work 451 00:23:59,680 --> 00:24:01,820 great from here we're going to slowly 452 00:24:01,820 --> 00:24:04,250 roll into our backs so take your time 453 00:24:04,250 --> 00:24:05,540 get there however you like we're just 454 00:24:05,540 --> 00:24:08,270 going to flip the burgers rockin on to 455 00:24:08,270 --> 00:24:21,170 our backs take your time now when you 456 00:24:21,170 --> 00:24:22,880 get there reach the fingertips up 457 00:24:22,880 --> 00:24:25,400 towards the sky and drop the shoulders 458 00:24:25,400 --> 00:24:26,150 down 459 00:24:26,150 --> 00:24:29,630 once again plugging it then cross your 460 00:24:29,630 --> 00:24:31,100 right arm over your left and give 461 00:24:31,100 --> 00:24:33,230 yourself a hug here and this time see if 462 00:24:33,230 --> 00:24:35,000 you can get your fingers really 463 00:24:35,000 --> 00:24:36,350 underneath those shoulder blades at 464 00:24:36,350 --> 00:24:37,970 least try give yourself a little massage 465 00:24:37,970 --> 00:24:40,340 your little squeeze if it feels more 466 00:24:40,340 --> 00:24:41,690 stable to have the feet on the ground 467 00:24:41,690 --> 00:24:45,520 here do that 468 00:24:50,860 --> 00:24:54,320 I'm reaching back up left elbow over the 469 00:24:54,320 --> 00:24:56,090 right same thing give yourself a big hug 470 00:24:56,090 --> 00:25:00,679 here and now we're all singing I believe 471 00:25:00,679 --> 00:25:03,429 I can fly 472 00:25:03,429 --> 00:25:06,020 what are other songs with I believe in 473 00:25:06,020 --> 00:25:08,030 it how'd be fun leave in the comments 474 00:25:08,030 --> 00:25:09,410 below if you have time I know everyone's 475 00:25:09,410 --> 00:25:10,970 busy so maybe you don't have to practice 476 00:25:10,970 --> 00:25:14,630 but if you want to what other songs 477 00:25:14,630 --> 00:25:21,400 I believe there's do you believe in life 478 00:25:25,150 --> 00:25:27,820 so give yourself a little massage here 479 00:25:27,820 --> 00:25:33,200 letting go of any tension let the stress 480 00:25:33,200 --> 00:25:36,160 balls just dissipate and fall off you 481 00:25:36,160 --> 00:25:40,160 damn stress balls great and then inhale 482 00:25:40,160 --> 00:25:41,929 reach the arms all the way up exhale 483 00:25:41,929 --> 00:25:43,100 send them out 484 00:25:43,100 --> 00:25:46,880 Texas tea palms come down I'm just going 485 00:25:46,880 --> 00:25:48,500 to draw big circles with the knees so 486 00:25:48,500 --> 00:25:50,090 start with the right leg right knee 487 00:25:50,090 --> 00:25:52,100 comes all the way across the body up and 488 00:25:52,100 --> 00:25:55,130 over and around and then releasing down 489 00:25:55,130 --> 00:25:57,070 keep it going 490 00:25:57,070 --> 00:26:02,409 reaching up big circles 491 00:26:03,429 --> 00:26:06,679 crossing over the body when you open up 492 00:26:06,679 --> 00:26:08,059 here the outer edge of the right foot 493 00:26:08,059 --> 00:26:11,110 comes to the earth and slides it down 494 00:26:11,110 --> 00:26:14,660 and then eventually we reverse it which 495 00:26:14,660 --> 00:26:22,370 feels really great mmm 496 00:26:22,370 --> 00:26:24,480 anytime you're doing floor work it's a 497 00:26:24,480 --> 00:26:26,160 great time just kind of no excuse 498 00:26:26,160 --> 00:26:27,660 gravity's working in your favor to 499 00:26:27,660 --> 00:26:30,060 really have some nice solid breath 500 00:26:30,060 --> 00:26:32,670 time some good pranayama time so tap 501 00:26:32,670 --> 00:26:34,560 into that now it's great for it's great 502 00:26:34,560 --> 00:26:35,100 for everything 503 00:26:35,100 --> 00:26:40,159 here we go left leg big circles 504 00:26:54,980 --> 00:26:59,330 and reversing it whenever you ready 505 00:27:12,889 --> 00:27:16,830 and then when you feel satisfied release 506 00:27:16,830 --> 00:27:19,769 the left leg scoop the tailbone up you 507 00:27:19,769 --> 00:27:21,419 do this one knee at a time or you can 508 00:27:21,419 --> 00:27:23,009 tap into your core as you press into 509 00:27:23,009 --> 00:27:25,019 your foundation scoop the tailbone up 510 00:27:25,019 --> 00:27:28,409 and slowly lift the knees up great 511 00:27:28,409 --> 00:27:31,919 take it over to the left inhale to 512 00:27:31,919 --> 00:27:38,099 Center mount to the right inhale the 513 00:27:38,099 --> 00:27:46,529 center to the left inhale the center to 514 00:27:46,529 --> 00:27:51,089 the right inhale to Center wrap your 515 00:27:51,089 --> 00:27:53,099 arms around your legs give yourself a 516 00:27:53,099 --> 00:27:55,889 big ol hug and peel the nose up towards 517 00:27:55,889 --> 00:27:58,369 the knees 518 00:28:06,110 --> 00:28:08,750 intently release soles of the feet come 519 00:28:08,750 --> 00:28:13,100 to the mat we open the knees wide bring 520 00:28:13,100 --> 00:28:14,270 the hands to the belly 521 00:28:14,270 --> 00:28:16,130 so tabata can ascend just for a couple 522 00:28:16,130 --> 00:28:18,680 breaths here curl the shoulder blades 523 00:28:18,680 --> 00:28:22,040 down notice when you first started doing 524 00:28:22,040 --> 00:28:24,290 this during yoga camp how maybe the 525 00:28:24,290 --> 00:28:25,430 knees were up here and now they're 526 00:28:25,430 --> 00:28:30,920 starting to slowly slowly open hips we 527 00:28:30,920 --> 00:28:33,460 have you 528 00:28:37,750 --> 00:28:39,580 still trying to think of songs with I 529 00:28:39,580 --> 00:28:42,389 believe in them 530 00:28:47,470 --> 00:28:50,799 and then slowly from here press the 531 00:28:50,799 --> 00:28:53,259 soles of feet together and slide the 532 00:28:53,259 --> 00:28:54,659 toes out long 533 00:28:54,659 --> 00:28:57,190 eventually the soles the piece separate 534 00:28:57,190 --> 00:29:01,419 and we extend out long through the right 535 00:29:01,419 --> 00:29:02,919 leg yes 536 00:29:02,919 --> 00:29:06,429 extend out long through the left leg yes 537 00:29:06,429 --> 00:29:08,529 and then reach the arms up and overhead 538 00:29:08,529 --> 00:29:11,110 full body stretch and say the mantra one 539 00:29:11,110 --> 00:29:17,500 last time to yourself I believe great 540 00:29:17,500 --> 00:29:19,809 relax the legs relax the feet bring your 541 00:29:19,809 --> 00:29:24,360 arms gently to your sides palms face up 542 00:29:26,340 --> 00:29:29,080 open your mind open your heart to taking 543 00:29:29,080 --> 00:29:30,879 the mantra off the mat and into your 544 00:29:30,879 --> 00:29:32,679 every day you don't even have to say it 545 00:29:32,679 --> 00:29:34,929 or think it just there it lives inside 546 00:29:34,929 --> 00:29:44,950 now awesome one last final breath in 547 00:29:44,950 --> 00:29:50,799 here and exhale relaxing everything 548 00:29:50,799 --> 00:30:01,720 fully letting go I believe that this 549 00:30:01,720 --> 00:30:05,980 community is special I believe that the 550 00:30:05,980 --> 00:30:09,340 tools of yoga can help everyone in some 551 00:30:09,340 --> 00:30:13,450 way shape or form and I totally believe 552 00:30:13,450 --> 00:30:16,870 in the power of thought and conscious 553 00:30:16,870 --> 00:30:19,029 language and so I'm super stoked that 554 00:30:19,029 --> 00:30:20,440 you're going on this journey with me 555 00:30:20,440 --> 00:30:22,570 because it's definitely doing a number 556 00:30:22,570 --> 00:30:25,539 on me and I hope that I hope you're 557 00:30:25,539 --> 00:30:28,179 having any experience too anyway whoa 558 00:30:28,179 --> 00:30:30,940 almost got a little gushy there see you 559 00:30:30,940 --> 00:30:34,119 tomorrow homies namaste 560 00:30:34,119 --> 00:30:36,178 you 561 00:30:40,860 --> 00:30:42,919 you