sup party people welcome to 30 days of

yoga camp it's day 22 and the mantra

today is I surround myself with dot dot

dot let's get started

ok today we're going to be in standing

so take a second to get settled in take

a look down at your feet

welcome your feet to the mat and then

stand up nice and tall and nothing fancy

here to start in fact we're going to

keep it nice and easy breezy for this

first beat so just stand up nice and

tall and allow a big wooshing blanket of

love and gratitude to just wash over you

because you made it ok you made it to

the mat you made it to day 22 and that's

awesome so just take a second to just

ground your feet to notice your breath

and blanket yourself and some badass

love here some just gratitude for the

practice for yoga camp for each other

and for yourself for showing up I always

say I think there's nothing more

beautiful that is showing up for

yourself so grounding down here and then

when you're ready reach the arms all the

way up volcano pose and same thing you

made it awesome relax the shoulders

grounding down here through the feet big

breath in and then releasing interlace

the fingertips behind open up through

the chest nice gentle stretch here again

just grounding I'm here hard part's over

I made it to the mat and then releasing

open the palms fingertips actively reach

down so we crawl the shoulders away from

the ears here and then you might just

take a second to rock front and rock

back whoa rock front

and rock back and then a line head over

heart heart over pelvis here and just

begin to deepen the breath notice where

you are today and when you're ready

we'll slide the fingertips up halfway

stretch stretch stretch take a deep

breath in maybe bring the fingertips

back just a hair opening up through the

chest and then exhale reel it in

palms together at the heart great so

with the palms together in prayer today

standing up nice and tall we will

consider them the mantra or the

affirmation today it's really just like

a prompt you know like a writing prompt

and so hang with me right let's just see

to see what speaks you and let us speak

to you and what doesn't let it go right

we're going to get flowing in a second

but just considering the mantra I

surround and I was actually thinking

about this before I hopped on the mat

and I can finish that sentence in a

million ways so just take a second here

you can close your eyes to to just kind

of help you go inward and and see how

many ways you might like to finish the

sentence I surround I surround myself

with people who make me feel good

I surround myself with love gratitude I

like to surround myself with people who

challenge me and people who practice

authenticity so just take a second to

consider these things whatever speaks to

you let it come and if nothing comes

that's okay and one more time just in

case you get a little lost it's a lot I

surround myself with or I surround my

home with my practice with puppies with

the palms together at the heart

find your mantra notice how all of those

sentences make you feel anything at all

and then just bow the head to the heart

let's rock and roll

soft knees inhale reach up exhale taking

it over to the right side body stretch

inhale reach it up exhale to the other

side inhale reach it up again side body

stretch inhale reach make sure you're

breathing here exhale come back to

Center inhale exhale diving forward and

down onto all fours into forward fold

not all fours human bend the knees walk

the fingertips to one side and then the

other and then we'll inhale halfway lift

and exhale forward fold

then plant the palms step the toes back

come into a plank create a little bit of

heat in the body with three baby

push-ups so inhale in exhale bend the

elbows 45 degrees just halfway then

pressing up and two more times elbows 45

degrees you can lower the knees here and

pressing up and one more time you got it

gaze forward and pressing up send it

back down or dog crew welcome that heat

the heat is on bend the knees look

forward hop to the top or a nice slow

walk Yogi's choice inhale halfway lift

exhale fold inhale reach for the sky and

exhale hands to heart lengthen the

tailbone down here we go soft knees

inhale reach it up fingertips kiss up

and overhead and then exhale forward

fold good inhale halfway lift

make sure you're maintaining this nice

length in the neck here and then exhale

release plant the palms step or hop it

back to plank

three more times baby push-ups here you

can also lower the knees again inhale

exhale halfway

inhale press exhale halfway inhale reach

exhale and let's press up one more time

and then send it to down dog big exhale

walk it up to the front or hop forward

fold inhale halfway lift follow your

breath exhale uttanasana forward fold

inhale spread the fingertips press into

the earth reach for the sky exhale hands

to heart

keep it going soft knees inhale reach

follow your exhale down inhale halfway

lift exhale bow

step or hop it back to plank slowly

lower down to the belly flip onto the

tops of the feet inhale find your Cobra

exhale release press up to the knees or

up to plank and then send it up to your

down dog inhale drop the left heel lifts

the right leg up high

exhale squeeze nose to knee let's step

it up into a nice low lunge inhale look

forward stretch exhale pivot on the back

foot we're going to open up to a warrior

two so reaching the left fingertips all

the way up and back warrior two

crazy hair I surround myself with rock

and roll for real so that's a good one

pull the pinkies back and find your

warrior two nice and strong

when you're ready flip the right

fingertips right palm up and reach right

fingertips forward up and back now left

hand is going to swim behind to either

the back of the back to the sacrum sorry

or all the way to the front of thigh so

no collapsing on this leg today let's

experiment reaching up and over

seeing deep in that front knee lengthen

through both side bodies don't sink deep

in that front knee sink deep in that

front leg excuse me inhale exhale

cartwheel all the way back to your lunge

move through a little flow here nice and

slow Cobra or up dog down dog big exhale

here all right here we go drop the right

heel lift the left leg up high

squeeze nice and slow nose to knee

connect to your strength cultivate

strength and inhale step it up first the

low lunge as you inhale look forward

connect stay in control stay calm with

your breath then pivot on the back foot

front leg nice and strong as you reach

the right fingertips all the way up and

over warriors you lengthening up through

the center channel pressing palms down

into an imaginary surface here so

there's just energy here right lots of

energy and flip the left palm up reach

the left fingertips forward up and back

right hands not going to collapse onto

that leg today we're going to play

either on the sacrum or reaching to the

front of the left hip crease lengthen

through both side bodies here inhale big

stretch exhale let your left fingertips

bringing you all the way back to your

lunge and we plant the palms and we move

through a little flow from your downward

dog take a deep breath in and let it go

out through the mouth great bend the

knees generously bring the belly to the

tops of the thighs teeter totter the

hips a little bit left to right here

stretching through the side body

important to keep the index finger and

thumb really rooted here my friends then

bring the hips back to Center inhale

look forward

step hop jump to the top forward fold

Kitana bend the knees generously feet

are together with a little bit of space

between the heels send the hips back

fingertips forward inhale reach open

your heart lift the chest

big breath in here on the exhale take

the palms move them over to the right

towards the right side of the body big

twist here outer edge of the right arm

to the outer edge of the left thigh

lower the hips breathe deep ear lengthen

through the crown if you want to open up

here you can try to keep the knees

together one more breath then exhale

release take a break

forward fold shake the head yes a little

no and then bend the knees generously

belly comes to the

sighs tops of the thighs hips back

fingertips forward here you go inhale

reaching forward up and back coming to

your chair guitar son strong so nice and

low here send those knees back over the

heels lift the toes and twisting

whenever you're ready inhale exhale

palms come up and over towards the right

side of the body outer edge of the left

elbow left arm to the right leg here

breathe try to keep the knees together

find length through the crown maybe open

up here and then gently release forward

fold strain through the legs shake the

head a little yes inhale halfway lift

exhale fold inhale spread the fingertips

press into the earth as you reach for

the sky full body stretch exhale hands

to heart close your eyes observe your

breath

you

so if and only if and don't go get in a

toxic thought world on me if you are

doing this day with someone at this

point decide who is a and who is B just

pick one partner a and B so as you're

going to go first you give B's a little

shoulder massage if you're practicing

alone like me I love myself I'm

comfortable with myself except myself

then I'm going to give myself a little

shoulder rub myself but if you're

practicing this with a friend or partner

family member just give them a little

shoulder rub okay be polite be kind be

mindful and do it for real

put some love behind it be respectful

but some loved by it if your solo like

me just give yourself a nice wide stance

and give yourself a massage and we're

all going to just quietly consider what

today's affirmation is I surround myself

with people make me feel good what kind

of environment do you want to create for

yourself

creativity beauty if you're with the

partner switch now if you're solo keep

it going

forget about the neck if your solo here

nice and juicy through the neck with the

fingers Oh mm-hmm mm-hmm

all right finishing up here and then

release bring your palms together if you

did that with someone bow to them now

let's say if you did it solo bow to

yourself and that is what namaste means

yes I bow to the highest most beautiful

version of myself and we also honor and

recognize and bow to that in each other

awesome work that's it for today you did

great if you want to take it down to the

ground and end in shavasana please do

I'll see you tomorrow love you namaste

Oh