hey gorgeous people and welcome to the

30 days of yoga camp it's day 21 and the

mantra is I believe let's hop to

all right let's begin in a nice comfy

seat today come on to your bum and then

bring one foot in and we're going to do

a little half Lotus what's up 21 going

to do half Lotus so we're just going to

experiment of course bringing one foot

over no full Lotus I mean if you got it

going on go for it but I find that a lot

of knee injuries come from people trying

to pretzel their way into that full

Lotus so let's just try it one foot in

front of the other

excuse me one foot on top of the other

leg if that's a no-go then just bring

one foot in front of the other okay

just playing today ah welcome welcome

bring the palms together give yourself a

little rub here like so and settling in

so we're creating a little heat here in

the palm little heat friction check out

your arm muscles how's it going day 21

we're doing awesome and then bring your

hands to your heart

close your eyes sit up nice and tall big

breath in big breath out relax your

shoulders big breath in big breath out

soften the skin of the face and one more

time big breath in arrive here on your

mat right here right now here we go

the mantra today is I believe and I am

having a little fun today because it's

day 21 I feel like we need it but I also

think that it's only esoteric and wacky

if you make it that way

find something so take take charge here

find something that works for you

what do you

choose to believe in right now I believe

I can get through this whole video

without stopping it I believe I can get

through this whole yoga camp without

something I believe that I can take my

time and do 30 days of yoga and 360 days

so what how do you want to finish maybe

there's something particular something

pertinent to your life right now

something that's so beautifully unique

to you that will allow you to finish the

sentence I believe so this is about

connecting to the things that you want

to infuse a little good energy into

little faith little love so with the

hands here on the heart close your eyes

again and say I believe and finish that

sentence if you like and if not just

notice how that resonates with you or

not and again repeat yourself I believe

once you've dropped that pin just

connected to your thoughts and to the

mantra will bow the head to the heart

and then blossom open here we go

pressing into the earth reach the

fingertips up this is like you're

opening your shell and then fingertips

come back and they walk themselves way

back here and maybe pinkies even

together so everyone will be different

here I can walk my pinkies back a little

quite a ways here that feels good

lifting up through the armpit chest drop

your chin to your chest sorry

breathe

and then gently release one arm at a

time and we'll take whatever leg is on

top or in front and do a little

switcheroo just to play on the other

side great inhale reach the arms all the

way up and overhead

exhale tilt to the rights and your left

fingertips and do a side body stretch

and you'll reach all the way up and

exhale tilt to the left and your right

fingertips into a side bolt a stretch

and then inhale all the way up you're

going to exhale rain it down once again

walking the fingertips behind maybe you

walk the pinkies together lift up

through the armpit chest open your heart

and drop the chin down and then one arm

at a time we bend at the elbows we come

forward inhale squeeze the shoulders up

to the ears exhale drop them down inhale

squeeze and lift exhale dropping down

checking with the head the neck the

shoulders inhale reach squeeze mmm and

exhale sorry feel good and drop it down

I like how on day one I'm like really

reserved and my day 21 I'm like mm-hmm

it's like that scene in planes trains

and automobiles where John Candy's

massaging his feet on the plane anyway

right arm over the left arm we come to

kind of a crossroads here so tempting at

the elbows and then we're going to lift

the fingertips up like hi-yah okay and

then from here you might wrap the wrist

and it you go arms you might not lift

the elbows so you could just be here

lifting lifting lifting lifting the

elbows Eagle arms look the elbows and

then gently release so we're going to

unfold this today so that no no need to

rush this thing with the shoulders

crossing now left arm over the right

elbows cross fingertips up

and then you can stay here I like

actually to stay here sometimes we crank

ourselves in here in the night I kind of

feel like we miss out on some other

opening so maybe everyone for this time

just keep the elbows kissing and reach

the fingertips up reach the elbows up

read read reach and then exhale release

awesome

let's dive forward onto all fours if

you're in half Lotus unravel first and

we'll take it away come to your tabletop

position

so a little cat-cow variation today I'm

going to press them the tops of the feet

I'm going to walk the palms just a

little bit further out than normal and

here I go I'm going to loop the

shoulders drop the belly inhale so the

same action as we usually do but on the

exhale I'm going to start at the

tailbone round the spine and send it all

the way back to an extended Child's Pose

okay looping the shoulders we press into

the feet press into the palms inhale

scoop the belly come forward and then

exhale rounding through tailbone tucks

we are through the spine and send it

back it takes a while to find a little

softness a little rhythm here but you'll

find it looping the shoulders inhale

sliding through belly front body

stretching and exhale start at the tail

curl and under walk it up the spine and

send it back one more times here moving

with the breath

one last time

Child's Pose awesome big breaths here

gently walk the fingertips over towards

the left actually go ahead and walk them

off your mat if you can all the way to

the left walk it off forehead folds down

and then walk it through Center walk it

off to the right relax the head this

week come back to Center and we'll send

it to down dog

take your time getting there find what

feels good when you arrive bending the

knees as generously as you need peddling

the feet melting the heart back tops of

the shoulders well roll away from the

ears and eventually find this inner

rotation of the tops of the thighs

spiraling in and out towards the back

edge of your mat eventually coming to a

place of stillness here and connect or

reconnect with your breath and slowly

step the feet right behind the hands and

then slowly walk the feet together

forward fold

bend the knees super generously here

breathe into the back body then inhale

halfway lift here long neck exhale bow

slowly roll it up press firmly into all

four corners of the feet is you roll up

through the spine roll the shoulders

open and lift your heart stand up nice

and tall take any mover that feels good

here in the neck and shoulders we're

going to come to a place of stillness

whenever you're ready so take your time

getting there and when you get there I

believe I believe in myself it can be

that simple

and sending the fingertips out reach

reach reach plug the shoulders in and

once again cross the right elbow over

the left hi-yah

fingertips up towards the sky and then

wrapping the arms for little Eagle arms

here soft bend in the knees as you

inhale lift the elbows exhale through

all the shoulder blades down so there's

a tendency to get caught here so create

space by anchoring down plugging the

shoulder blades in lifting up through

the chest elbows reach fingertips for

each big breath in big breath out

release big breath in open the arms wide

spread the fingertips exhale reel it

into the heart great send the fingertips

out plug the shoulders in this time

crossing left elbow over the right and

your tips up towards the sky

again you can always stay here or wrap

it around Eagle arms soft knees as you

inhale elbows lift exhale shoulder

blades shoulders down the back body down

the body inhale lift and exhale ground

one more time inhale lift and exhale

unravel big breath in send the

fingertips out open the chest open your

heart

oh and reel it in palms together

beautiful here we go inhale reach it up

exhale soft knees as you bow forward

take it slow

forward hold breathe then on your next

inhale halfway lift flat back exhale

fold inhale reach for the sky exhale

hands to heart great walk up to the

front of your mat if you haven't already

and here we go again

big breath in as you reach the arms up

exhale down we go

inhale halfway lift play here long neck

and then exhale release plant the palms

step it back to plank we got this press

away from your yoga mat feel free to

bend the knees a little bit or building

strength but you might be a little sore

so feel free to lower the knees and

cross the ankles wherever you're at

inhale look forward exhale hug the

elbows into the side body or you can

continue to play with 45 degrees to just

nice conscious and the elbows and the

shoulders taxing your shoulders as you

lower all the way down good inhale Cobra

move with your breath exhale release

awesome curl the toes under press to all

fours or all the way up to push-up and

then send it back down dog beautiful

inhale in exhale out inhale step the

hands excuse-me step the feet right

behind hands and forward fold inhale

halfway lift exhale fold fold inhale

bend the knees reach for the sky and

exhale back down you go this time

right away forward fold inhale halfway

lift exhale bow plant the palms step or

hop it back to plank again belly to

Cobra or chaturanga to upward facing dog

inhale open your heart and exhale back

to down dog great getting the juices

flowing here heating up the body walk

the feet up to the hands or you can hop

and inhale halfway lift exhale fold

noticing all these bruises on the top of

my foot inhale reach for the sky exhale

hands to heart

this time awesome beautiful close your

eyes observe your breath observe the

sensations in your body

hmm and then soft knees jumping right in

for more inhale reach exhale enjoy this

move yes

inhale halfway lift exhale bow this time

step it back or hop it back to plank

great slowly lower down belly to Cobra

or chaturanga to upward facing dog

Yogi's choice inhale in as you exhale

make your way to down dog

and on your next breath in drop the left

heel and lift the right leg up high here

we go my friends squeezing right knee

all the way up and in towards the heart

inhale three-legged dog exhale right

knee kisses right elbow inhale

three-legged dog you got it one more

crossing over right knee kisses left

elbow gorgeous three-legged dog and then

step it up all the way up and into your

lunge right into warrior one today here

we go lifting the heart reaching the

fingertips up towards the sky gather

your bearings here nice and strong in

the legs

and send the fingertips forward plug the

shoulders in left elbow crosses over the

right and we find Eagle arms here or

your version strong the legs as you

inhale lift the elbows up and exhale

strong foundation grounding through the

back body shoulders anchored inhale and

exhale

create slowly release on a big breath in

send the fingertips out big breath in

and exhale hands to heart

gather it all in lengthen the tailbone

down so kind of a gentle tugging of the

pelvis here very gentle great you should

feel nice and strong that back leg

beautiful inhale lift the sternum to the

thumbs exhale connect your balance so

hug the inner thighs in the midline

pivot on the back foot

beautiful lifting the back heel up one

more breath here we got it in here and

then exhale slowly start belly to the

top of the thigh first step one and then

fingertips to the mat our palms to the

mat step two beautiful plant the palms

step it back move through a vinyasa if

you want to start to lift one leg have a

little fun we can or you can skip it all

together meet downward facing dog or you

can sneak into little Child's Pose

listen to your body

believe in your intuition here in your

wisdom once we're in down dog we'll

return to a nice smooth breath when

you're ready connect to your strength so

cultivating a little core strength here

we'll drop the right heel lift the left

leg up high

nose to knee shifting forward strong

inhale three-legged dog exhale left knee

to left elbow strong and nice and slow

inhale three-legged dog exhale crossing

over to the right elbow and one more

time three-legged dog you got it

exhale step it up warrior one pivoting

on the back foot bending your front knee

and rising up strong so gather your

bearings find your nice foundation and

then reach your fingertips up high big

breath in get settled here connect great

and let's send the fingertips forward

plug the shoulders in cross the right

elbow over the left maybe you find Eagle

arms here and then strong in that back

leg here we go inhale lift the elbows

sink deep into that front knee and

exhale grounding down through the

shoulders strong legs inhale and exhale

one more time inhale lift the elbows and

exhale beautiful gently release big

breath to send the arms out open palms

and exhale to gather it all in palms

together at the heart

gorgeous

slowly pivoting on the back foot here we

go nice and articulate through the right

foot we lift the heel and then spike it

towards the back edge sink a little

deeper stay calm

beautiful big breath in here and big

breath out as you slowly release belly

to the top of the thigh first and then

palms to them awesome

moving through one last vinyasa here

take it or leave it

lifting maybe one leg or again maybe

just move straight to Child's Pose

slowly lower the knees send it back and

notice your breath

I believe I can finish the project that

I've been working on forever I believe I

can finish it by the end of the month I

believe if we're meant to get the house

we'll get it right so can you take a

second here in your private little love

cave and just connect to that mantra to

see what happens how can I finish that

sentence in a way that will serve me and

after you have played around with that

mantra a little bit maybe struggle with

it even or rassled with it or maybe you

loved it then we'll slowly press into

the tops of the feet reach the

fingertips up over towards the front

edge of your mat if they're not already

and begin to slowly carve in line with

the nose to look forward now we're going

to spread the fingertips slide them

forward and come all the way on to the

belly

get situated here and then come all the

way down we're gonna send the fingertips

towards the back edge of the mat press

the palms down for starters here and

just kind of enter fingertips towards

the back edge of your mat really

creating space between the shoulders

here should feel really good okay then

chin comes to the mat here and we find

our foundation big breath in big breath

out big breath in again exhale connect

to the earth press into your foundation

and begin to lift the head neck heart up

sorry she's got a little brain dead

there tuck the chin into the chest

lengthen through the back of the neck

continue to lift into your fingertips

now if you feel any fussiness on the

lower back press into the pubic bone

tuck your chin come a little lower okay

it should feel good here now breathe

and now we fly inhale in exhale lift the

lower body the feet the ankles the shins

the legs lift lip-lip poms are still on

the earth here

we're flying ready

I've been waiting all practice to do

this I believe I can fly I believe I can

touch the sky keep your legs lifted from

the inner thighs one more breath here

and exhale with control best you can

release I'm sorry if I'm annoying you

hopefully I made you smile and then

reach the fingertips all the way up and

overhead down and we're going to fly one

more time inhale in exhale locust

lifting now the head of the heart the

shoulders the fingertips reach forward

no need to keep it to push it really

high keep it nice and low here as you

lift the legs spread the fingertips plug

the shoulders in now you can play here

inhaling lifting exhaling send the

fingertips back inhale reach the

fingertips forward exhale back inhale

reach it forward soar here for a moment

fly carve a line with your nose look

gently forward and then exhale release

everything bring your palms to stack as

a pillow bring the two big toes to touch

heels splay out left to right and we

shake the hips the bum a little bit here

should feel good gently shaking a little

back and forth nice work

great from here we're going to slowly

roll into our backs so take your time

get there however you like we're just

going to flip the burgers rockin on to

our backs take your time now when you

get there reach the fingertips up

towards the sky and drop the shoulders

down

once again plugging it then cross your

right arm over your left and give

yourself a hug here and this time see if

you can get your fingers really

underneath those shoulder blades at

least try give yourself a little massage

your little squeeze if it feels more

stable to have the feet on the ground

here do that

I'm reaching back up left elbow over the

right same thing give yourself a big hug

here and now we're all singing I believe

I can fly

what are other songs with I believe in

it how'd be fun leave in the comments

below if you have time I know everyone's

busy so maybe you don't have to practice

but if you want to what other songs

I believe there's do you believe in life

so give yourself a little massage here

letting go of any tension let the stress

balls just dissipate and fall off you

damn stress balls great and then inhale

reach the arms all the way up exhale

send them out

Texas tea palms come down I'm just going

to draw big circles with the knees so

start with the right leg right knee

comes all the way across the body up and

over and around and then releasing down

keep it going

reaching up big circles

crossing over the body when you open up

here the outer edge of the right foot

comes to the earth and slides it down

and then eventually we reverse it which

feels really great mmm

anytime you're doing floor work it's a

great time just kind of no excuse

gravity's working in your favor to

really have some nice solid breath

time some good pranayama time so tap

into that now it's great for it's great

for everything

here we go left leg big circles

and reversing it whenever you ready

and then when you feel satisfied release

the left leg scoop the tailbone up you

do this one knee at a time or you can

tap into your core as you press into

your foundation scoop the tailbone up

and slowly lift the knees up great

take it over to the left inhale to

Center mount to the right inhale the

center to the left inhale the center to

the right inhale to Center wrap your

arms around your legs give yourself a

big ol hug and peel the nose up towards

the knees

intently release soles of the feet come

to the mat we open the knees wide bring

the hands to the belly

so tabata can ascend just for a couple

breaths here curl the shoulder blades

down notice when you first started doing

this during yoga camp how maybe the

knees were up here and now they're

starting to slowly slowly open hips we

have you

still trying to think of songs with I

believe in them

and then slowly from here press the

soles of feet together and slide the

toes out long

eventually the soles the piece separate

and we extend out long through the right

leg yes

extend out long through the left leg yes

and then reach the arms up and overhead

full body stretch and say the mantra one

last time to yourself I believe great

relax the legs relax the feet bring your

arms gently to your sides palms face up

open your mind open your heart to taking

the mantra off the mat and into your

every day you don't even have to say it

or think it just there it lives inside

now awesome one last final breath in

here and exhale relaxing everything

fully letting go I believe that this

community is special I believe that the

tools of yoga can help everyone in some

way shape or form and I totally believe

in the power of thought and conscious

language and so I'm super stoked that

you're going on this journey with me

because it's definitely doing a number

on me and I hope that I hope you're

having any experience too anyway whoa

almost got a little gushy there see you

tomorrow homies namaste

you

you