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hello my friends and welcome to 30 days

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of yoga camp it's day 23 time to be free

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the mantra today is I am secure it's a

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tough one let's get started

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okay dope today we're going to begin

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lying flat on the back so come on to the

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ground take a second to get situated

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here it always takes just a moment right

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to get settled in so begin to get

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settled in here and whenever you're

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ready just let the hands rest gently on

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the hip points here and the elbows down

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on the ground then go ahead and soften

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through your feet so we'll start to

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engage things here in a second but just

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begin by letting the weight of the body

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go closing your eyes and taking a big

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breath in exhale out through the nose or

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mouth and again big breath in big breath

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out and one more time here big breath in

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big breath out good inhale reach the

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arms up and overhead begin to engage the

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legs press into the heels toes up

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towards the sky just a nice easy full

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body stretch here big breath in exhale

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two more like that inhale big breath and

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exhale and keep reaching big breath and

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exhale floating the palms down to your

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sides

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awesome we're gonna take both knees in

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towards the heart here scoop the

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tailbone up so the lower back is flush

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with the mat then nice and easy turn the

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palms face up open through the chest

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open through the heart

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inhale in on an exhale slowly peel the

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nose up towards the knees or towards the

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feet so see if you can keep an openness

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in the chest here let the elbow creases

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shine up towards the sky so just slowly

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waking up

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that that core lighting that fire in the

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belly just nice and slow here if you

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need a little more you can lift the

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shins parallel to the ceiling and just

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maintain awareness in the neck here

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one more breath and then exhale release

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everything knees wide arms at your sides

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soles of the feet together recline to

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cobblers pose here three breaths here we

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go inhale in big exhale out inhale and

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exhale one more time inhale big exhale

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close your eyes keep playing with your

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breath here

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mmm the mantra today I am secure say it

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to yourself if I am secure isn't

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resonating maybe you switch it up again

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we've talked about you know playing with

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these mantras maybe it's I feel secure

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close your eyes

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continue to deepen the breath feel the

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weight of the legs dropping down the

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hips heavy fingertips soft let's take a

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breather Here I am secure

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okay then press into the soles of the

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feet draw the toes down take your heels

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as wide as your yoga mat so coming into

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a little reclined star pose here just

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creating a big X with the body so x

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marks the spot kind of doing the

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physical manifestation of like okay you

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are Here I am Here I am secure you guys

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know that feeling that feeling I'm sure

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you know we've all had this feeling

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right where you're like I don't know I

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don't know where the rents gonna come

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but it's gonna come if you're an artist

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then you should know what I'm talking

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about

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or I don't know what's gonna happen and

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it's gonna work out but I can either

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freak out about it and fret about it and

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poison myself or I can just trust be

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secure in the moment be secure with who

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I am in the path that I've chosen or the

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path that has chosen me so we're being

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super bold here and just coming into

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like an x mark the spot pose feel the

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weight of the body on the earth close

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your eyes and imagine the earth rising

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up to meet you continue to deepen your

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breath and again we say I am secure or I

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feel secure I'm secure in this moment I

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am secure with my body

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a couple more nice conscious breaths

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here in this shape in this space so good

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for the body just rest then nice and

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slow starting with the fingertips bring

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the fingertips in and slowly the arms in

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and cross the left arm over the right as

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you give yourself a big hug

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squeeze maybe the arms are a little sore

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from your practice you've been doing

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awesome lately so maybe you give

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yourself a little rub and maybe you just

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maybe you need a hug today I mean I

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don't want to sound too hokey but

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sometimes dude take it well hug from

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yourself I am secure

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keep saying it keep breathing

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inhale open out big stretch spread the

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fingertips spread the toes and then

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opposite arm on top

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right arm on top this time same thing

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give yourself a hug wiggle the

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fingertips underneath the shoulder

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blades here if it feels good and one

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more time we say to ourselves quietly or

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outloud I am secure unravel the arms

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take them to the outer edge of the legs

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slowly walk the feet in inhale in exhale

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the knees up towards the heart take the

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hands to the backs of the thighs and

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just a couple seconds to rock and roll

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here tend to your lower back tend to the

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sacrum mmm and for me the mantra I am

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secure it can get a little serious at

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least I was noticing that earlier today

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I mean I was doing my homework so I am

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secure right is it better to say I am

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insecure or I'm secure this is that

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simple

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so so focus on your mantra drop your pin

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down x marks the spot and then don't

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forget to have a little fun today we're

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gonna we're gonna start by rocking and

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rolling whenever you're ready front to

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back

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notice is rock-and-roll movement has

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gotten a little easier maybe the body

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feels less heavy maybe the mind is just

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more open to play give it one more rock

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and we're all massaging the spine

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finding what feels good and then we'll

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rock all the way up to a nice

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cross-legged seat set up nice and tall

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here problems coming to the tops of the

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knees loop the shoulders a couple times

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forward up and back

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warming up the body continuing to deepen

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the breath

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and then relax the shoulders down tag a

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little weight in the elbows here notice

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if you're coming forward or if you're

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rounding the spine if this is the shape

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that your body is in let's find a little

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support by lifting the hips up on a

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blanket a pillow or a block or a book or

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a small child just kidding I love kids

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I'm just playing I just wanted you to

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laugh right not take it too seriously

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that I am secure mantra can get a little

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like am i but I don't know what's going

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on so remember the affirmations you know

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they're not always gonna be like yeah

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super easy breezy believable we're in

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we're committing to a process right and

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enjoying the journey sitting on blocks

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blankets small children just kidding

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okay sit up nice and tall head of her

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heart heart over pelvis and ultimately

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I'm just trying to make you smile a

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little bit and stay present big circles

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with the nose

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one way and then the other

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mm yeah great then uncross the legs

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we're going to send the left leg out and

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then make sure you activate through that

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left foot right away we're going to

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cross the right ankle over so we've done

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this together here and now we're

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crossing the right foot over great

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inhale reach the left fingertips up

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super high exhale take it over towards

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the outer edge of your right leg that's

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what it's called and then we're taking a

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second here to just notice what's going

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on to the spine that's why I told you to

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find support by lifting the hip so if

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you are already here because we're

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wanting to slowly find this length here

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and the finger the right fingertips are

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not behind us yet because that we have a

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tendency to kind of sink back here

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crunch into those fingertips so we're

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here today inhale lift and lengthen

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exhale journey into your twist

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eventually we can release the right

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fingertips down maybe but just notice

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those kind of old habits especially if

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you've been doing yoga for a while to

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kind of plant and crank so keep it in

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the spine connect you to the energy

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you're just warming up here so we're

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going to come into another twist later

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so no need to rush it close your eyes

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visualize the spine from the crown of

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the tail all from the crown of the tail

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the tip of the tail all the way up to

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the crown of the head relax your

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shoulders down one more breath here

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and slowly unravel we'll send the right

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foot out and lift the left knee up

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activate through your extended leg and

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then cross the left foot over inhale

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really really really really sit up nice

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and tall reach the right fingertips up

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towards the sky fine length and then

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outer edge here of the arm the leg then

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before you sink back here and maybe you

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just don't think back in this in this

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first twist see if you can find that

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support from what's in whatever that

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means to you for me it means engaging

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from the base here drawing energy yet I

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mean sitting up nice and tall

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visualizing space between each vertebra

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like really really rising up and then

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hugging the lower ribs in drawing my

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navel in and all that jazz stop left

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fingertips maybe come behind and then

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just notice if you kind of went into old

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habits there

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big bath big breath in through the nose

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big breath out through the nose

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gods end out there slowly unravel really

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nice send both legs out long inhale

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reach lengthen through both side bodies

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firm down through both legs inhale in

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exhale bend the knees softly send it

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forward fingertips touch the ankles the

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toes maybe maybe not

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and then they trace all the way back up

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and we inhale reach exhale melting

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forward use the whole inhale to reach

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reach reach inhale exhale cascading down

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here one more time inhale reach exhale

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soft bend in the knees active through

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the feet forward fold take a second here

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breathe into the back body again you can

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bend the knees super generously here no

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need to try to crank into some certain

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shape that you think you need to be in

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your body knows so listen to your body

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why did I say it like that listen to

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your body

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great then slowly we'll unravel

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lift the knees up cross the ankles and

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dive forward onto all fours notice what

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your body feels like today little lights

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are you like whoo guys feeling good

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feeling secure notice if you're feeling

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a little heavy we're gonna use this

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practice the opportunity to go through

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our checklist as I like to say pulling

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the shoulders back pressing up and out

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of the yoga mat we're gonna use this

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checklist this opportunity to check in

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with the body expand awareness and tend

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to whatever needs to be attended to

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today so just listen one more breath

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here just going through the checklist

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00:14:59,819 --> 00:15:02,759
may look like I'm not doing much but I

274
00:15:02,759 --> 00:15:04,410
am I'm pressing into the tops of the

275
00:15:04,410 --> 00:15:06,120
feet pressing away from your yoga mat

276
00:15:06,120 --> 00:15:08,690
I'm tending to a little in

277
00:15:08,690 --> 00:15:12,560
maybe I'm lengthening through the neck

278
00:15:12,560 --> 00:15:16,250
one more breath here wherever you are

279
00:15:16,250 --> 00:15:19,050
and then on an exhale curl the toes

280
00:15:19,050 --> 00:15:22,579
under and send it up to down dog

281
00:15:23,120 --> 00:15:27,440
take a second to paddle it out

282
00:15:35,070 --> 00:15:37,290
and then find stillness here close your

283
00:15:37,290 --> 00:15:42,680
eyes and repeat the mantra I am secure

284
00:15:42,680 --> 00:15:47,010
rock on then slowly lower the knees will

285
00:15:47,010 --> 00:15:48,560
come on to the tops of the feet and

286
00:15:48,560 --> 00:15:51,300
cat-cow dropping the belly inhale heart

287
00:15:51,300 --> 00:15:57,900
forward exhale rounding the spine inhale

288
00:15:57,900 --> 00:16:05,060
heart forward exhale talking the tail

289
00:16:05,720 --> 00:16:12,110
one more inhale and exhale

290
00:16:12,110 --> 00:16:14,940
great now curl the toes under and inhale

291
00:16:14,940 --> 00:16:17,360
drop the belly heart forward

292
00:16:17,360 --> 00:16:19,730
now exhale press in your foundation

293
00:16:19,730 --> 00:16:22,760
exhale downward dog

294
00:16:22,760 --> 00:16:26,370
slow your roll inhale towstee curl to

295
00:16:26,370 --> 00:16:31,070
your knees softly drop heart forward

296
00:16:31,070 --> 00:16:33,990
exhale press into all ten fingerprints

297
00:16:33,990 --> 00:16:36,840
send it back down dog we just do three

298
00:16:36,840 --> 00:16:38,940
more of these nice and slow inhale

299
00:16:38,940 --> 00:16:42,060
slowly lower the knees loop the

300
00:16:42,060 --> 00:16:43,980
shoulders press up and out of your

301
00:16:43,980 --> 00:16:48,360
foundation heart forward exhale rounding

302
00:16:48,360 --> 00:16:49,830
sending back

303
00:16:49,830 --> 00:16:53,190
melting the heart down dog and help

304
00:16:53,190 --> 00:16:57,630
rolling through the toes softly landing

305
00:16:57,630 --> 00:17:05,910
there inhale exhale Auto inhale heart

306
00:17:05,910 --> 00:17:11,910
forward last time exhale thighs back

307
00:17:11,910 --> 00:17:17,099
hearts back hips up down dog great nice

308
00:17:17,099 --> 00:17:18,990
and slow walk it up towards the front

309
00:17:18,990 --> 00:17:21,780
edge of your mat take your time come to

310
00:17:21,780 --> 00:17:27,569
a nice forward fold create a happy place

311
00:17:27,569 --> 00:17:29,400
here for yourself mindful in the feet

312
00:17:29,400 --> 00:17:31,110
tending to the wrists if you need to

313
00:17:31,110 --> 00:17:34,050
here rocking a little side to side let

314
00:17:34,050 --> 00:17:37,650
the head go with the heart melt close

315
00:17:37,650 --> 00:17:40,070
your eyes

316
00:17:44,250 --> 00:17:48,250
and take your time here remember why you

317
00:17:48,250 --> 00:17:50,830
came to practice today and slowly we'll

318
00:17:50,830 --> 00:17:55,350
roll it up all the way to Mountain

319
00:18:04,620 --> 00:18:07,380
and today when you rise up into your

320
00:18:07,380 --> 00:18:09,540
beautiful Mountain Pose see if you can

321
00:18:09,540 --> 00:18:12,840
find something new whatever that means

322
00:18:12,840 --> 00:18:15,860
to you maybe it's shifting the weight

323
00:18:15,860 --> 00:18:19,110
maybe I mean maybe it's just movement

324
00:18:19,110 --> 00:18:22,890
that you your brain isn't telling you to

325
00:18:22,890 --> 00:18:32,460
do but your body is it's hard sharing

326
00:18:32,460 --> 00:18:34,700
yoga and usually think about everything

327
00:18:34,700 --> 00:18:37,110
it's good and it definitely makes me a

328
00:18:37,110 --> 00:18:40,380
better teacher better guide a better

329
00:18:40,380 --> 00:18:41,760
person here we go

330
00:18:41,760 --> 00:18:44,880
open the palms spread the toes see if

331
00:18:44,880 --> 00:18:46,320
you can find something new and then come

332
00:18:46,320 --> 00:18:51,809
to a nice still mountain and we begin to

333
00:18:51,809 --> 00:18:54,320
deepen the breath

334
00:18:56,809 --> 00:18:59,790
what are you waiting for begin to deepen

335
00:18:59,790 --> 00:19:04,080
the breath nourishing the body and all

336
00:19:04,080 --> 00:19:08,780
its systems with this nice nice breath

337
00:19:10,250 --> 00:19:13,080
and then we'll begin to link breath with

338
00:19:13,080 --> 00:19:17,460
movement inhale reaching arms up full

339
00:19:17,460 --> 00:19:20,790
body stretch and exhaling fingertips

340
00:19:20,790 --> 00:19:25,170
down forward fold inhale halfway lift

341
00:19:25,170 --> 00:19:28,470
soft and easy here keep it soft find

342
00:19:28,470 --> 00:19:33,540
that flat back and then exhale forward

343
00:19:33,540 --> 00:19:35,360
fold

344
00:19:35,360 --> 00:19:39,080
plant the palms step it back to a plank

345
00:19:39,080 --> 00:19:42,330
don't panic nice and strong here pedal

346
00:19:42,330 --> 00:19:44,400
it out if you need to go through your

347
00:19:44,400 --> 00:19:47,010
checklist find that action stacking the

348
00:19:47,010 --> 00:19:48,900
bones with your alignment you got this

349
00:19:48,900 --> 00:19:50,390
one more breath

350
00:19:50,390 --> 00:19:53,460
then on an exhale slowly lower down to

351
00:19:53,460 --> 00:19:55,110
the belly feel free to lower your knees

352
00:19:55,110 --> 00:19:58,080
come on to the belly press into the tops

353
00:19:58,080 --> 00:20:01,640
of the feet and inhale baby Cobra

354
00:20:01,640 --> 00:20:05,670
open the chest pull the elbows back find

355
00:20:05,670 --> 00:20:06,900
your breath here notice if you're

356
00:20:06,900 --> 00:20:10,610
cutting off your breath breathe deep and

357
00:20:10,610 --> 00:20:13,590
then slowly make your way down breathe

358
00:20:13,590 --> 00:20:14,800
out

359
00:20:14,800 --> 00:20:18,280
curl the toes under and come all the way

360
00:20:18,280 --> 00:20:21,370
back to that plank strong big breath in

361
00:20:21,370 --> 00:20:23,980
big breath out sends you back to down

362
00:20:23,980 --> 00:20:30,490
dog inhale and exhale drop the left heel

363
00:20:30,490 --> 00:20:33,400
inhale lift the right leg up high exhale

364
00:20:33,400 --> 00:20:37,750
step it up into a nice low lunge inhale

365
00:20:37,750 --> 00:20:40,390
come up onto the fingertips open your

366
00:20:40,390 --> 00:20:44,200
heart chest forward and exhale lowering

367
00:20:44,200 --> 00:20:46,750
the back knee pulling it back nice

368
00:20:46,750 --> 00:20:51,250
runners stretch and rolling forward

369
00:20:51,250 --> 00:20:55,350
slowly rolling through that right foot

370
00:20:55,350 --> 00:20:58,060
coming back on the fingertips and coming

371
00:20:58,060 --> 00:20:59,800
back to your low lunge so lift that back

372
00:20:59,800 --> 00:21:04,090
knee great inhale in exhale plant the

373
00:21:04,090 --> 00:21:06,100
palms spread the fingertips wide like

374
00:21:06,100 --> 00:21:08,350
starfish connect to your core draw the

375
00:21:08,350 --> 00:21:11,460
navel in as you step the right foot back

376
00:21:11,460 --> 00:21:14,110
slowly lower down belly to Cobra or

377
00:21:14,110 --> 00:21:16,300
shift your weight chaturanga hold here

378
00:21:16,300 --> 00:21:18,820
for one breath in chaturanga and then

379
00:21:18,820 --> 00:21:21,700
shifting forward to your up dog again

380
00:21:21,700 --> 00:21:23,740
we're all doing our own variations here

381
00:21:23,740 --> 00:21:26,800
in that vinyasa and then to downward

382
00:21:26,800 --> 00:21:31,500
facing dog stick with it

383
00:21:31,590 --> 00:21:34,480
drop the right heel lift the right leg

384
00:21:34,480 --> 00:21:37,420
up high you got this big breath exhale

385
00:21:37,420 --> 00:21:41,920
step it up a nice low lunge come up onto

386
00:21:41,920 --> 00:21:43,630
the fingertips open up through the chest

387
00:21:43,630 --> 00:21:50,740
breathe breathe breathe great then

388
00:21:50,740 --> 00:21:53,170
slowly lower right knee down flip the

389
00:21:53,170 --> 00:21:55,030
left toes up towards the sky and send it

390
00:21:55,030 --> 00:21:56,830
back little runners stretch here just

391
00:21:56,830 --> 00:22:01,750
checking in and then slowly rolling

392
00:22:01,750 --> 00:22:04,060
through the left foot opening up through

393
00:22:04,060 --> 00:22:06,250
the chest the heart again let your heart

394
00:22:06,250 --> 00:22:09,010
radiate forward lots of energy as you

395
00:22:09,010 --> 00:22:10,960
draw the shoulders away and lift the

396
00:22:10,960 --> 00:22:14,410
back knee up again big breath in lied on

397
00:22:14,410 --> 00:22:16,540
the fingertips big breath out as you

398
00:22:16,540 --> 00:22:18,340
plant the palms spread the fingertips

399
00:22:18,340 --> 00:22:20,380
wide connect to your lower belly so

400
00:22:20,380 --> 00:22:22,840
check out what's going on in your core

401
00:22:22,840 --> 00:22:25,370
as you step this left foot back

402
00:22:25,370 --> 00:22:29,440
yeah belly to Cobra or chaturanga to

403
00:22:29,440 --> 00:22:33,020
upward-facing dog play move with your

404
00:22:33,020 --> 00:22:36,380
breath on an exhale everyone send it

405
00:22:36,380 --> 00:22:38,680
back Child's Pose

406
00:22:38,680 --> 00:22:44,600
take a rest so keep paying attention to

407
00:22:44,600 --> 00:22:48,800
your breath here you might wiggle the

408
00:22:48,800 --> 00:22:52,420
fingertips or tend to the wrists here

409
00:22:52,420 --> 00:22:55,190
you might gently rock the head side to

410
00:22:55,190 --> 00:23:04,790
side massaging the forehead known as if

411
00:23:04,790 --> 00:23:06,770
you're holding any tightness or tension

412
00:23:06,770 --> 00:23:12,520
in the shoulders or in the job

413
00:23:18,490 --> 00:23:21,530
and slowly reach the fingertips back up

414
00:23:21,530 --> 00:23:23,870
if they are not already activate through

415
00:23:23,870 --> 00:23:25,850
the arms lifting the elbows and we'll

416
00:23:25,850 --> 00:23:29,510
come back up to all fours curl by toes

417
00:23:29,510 --> 00:23:33,320
under and send the hips up down up guys

418
00:23:33,320 --> 00:23:35,240
doing great stick with me here we go

419
00:23:35,240 --> 00:23:39,080
bend the knees looking forward inhale in

420
00:23:39,080 --> 00:23:43,780
on an exhale hop jump float to the top

421
00:23:44,890 --> 00:23:49,190
find your forward fold and then inhale

422
00:23:49,190 --> 00:23:53,510
halfway lift exhale bow bend the knees

423
00:23:53,510 --> 00:23:56,180
inhale reach for the sky full breath

424
00:23:56,180 --> 00:23:59,480
here reach reach reach and exhale hands

425
00:23:59,480 --> 00:24:02,290
to heart great bend the knees generously

426
00:24:02,290 --> 00:24:05,270
so send the hip points back back back

427
00:24:05,270 --> 00:24:07,910
back bend the knees generously and swim

428
00:24:07,910 --> 00:24:09,410
the fingertips around to interlace

429
00:24:09,410 --> 00:24:11,270
knuckles down and way as you open up

430
00:24:11,270 --> 00:24:13,670
through the chest tuck the tailbone

431
00:24:13,670 --> 00:24:19,580
slightly here lift the toes and one more

432
00:24:19,580 --> 00:24:24,140
breath and then we'll slowly break free

433
00:24:24,140 --> 00:24:25,880
straighten through the legs and reach

434
00:24:25,880 --> 00:24:29,750
the arms up high full breath exhale melt

435
00:24:29,750 --> 00:24:35,740
it down inhale halfway lift your version

436
00:24:35,740 --> 00:24:39,320
exhale bow step or hop it back to plank

437
00:24:39,320 --> 00:24:41,480
spread the palms stay connected to your

438
00:24:41,480 --> 00:24:45,230
Center slowly lower down belly to Cobra

439
00:24:45,230 --> 00:24:49,910
or chaturanga to upward facing dog big

440
00:24:49,910 --> 00:24:51,770
breath in here is you open your heart

441
00:24:51,770 --> 00:24:55,370
play big breath out as you send it back

442
00:24:55,370 --> 00:25:00,980
I don't mukha down dog here we go drop

443
00:25:00,980 --> 00:25:03,010
the left heel lift the right leg up high

444
00:25:03,010 --> 00:25:06,050
and then slowly sending it up into your

445
00:25:06,050 --> 00:25:07,400
lunge keep breathing

446
00:25:07,400 --> 00:25:09,650
pivot on the back foot and find warrior

447
00:25:09,650 --> 00:25:14,750
one nice and slow here as we build

448
00:25:14,750 --> 00:25:19,310
strong foundation get settled in inhale

449
00:25:19,310 --> 00:25:22,460
reach the arms up high and exhale

450
00:25:22,460 --> 00:25:24,080
grounding down through the shoulders

451
00:25:24,080 --> 00:25:28,130
finding strong strong footing big breath

452
00:25:28,130 --> 00:25:28,900
in

453
00:25:28,900 --> 00:25:31,210
big breath out as you open up to Warrior

454
00:25:31,210 --> 00:25:33,900
2 whoa

455
00:25:34,020 --> 00:25:37,840
strong footing here looping through the

456
00:25:37,840 --> 00:25:40,590
shoulders finding that lift in the heart

457
00:25:40,590 --> 00:25:42,909
and straighten through that front leg

458
00:25:42,909 --> 00:25:44,799
and then send the right fingertips all

459
00:25:44,799 --> 00:25:48,640
the way up and over left hand can come

460
00:25:48,640 --> 00:25:50,679
to the sacrum or slide down the back leg

461
00:25:50,679 --> 00:25:51,850
just careful not to put a lot of weight

462
00:25:51,850 --> 00:25:56,169
on it here inhale reach exhale back to

463
00:25:56,169 --> 00:26:00,220
warrior two extended side angle right

464
00:26:00,220 --> 00:26:02,710
elbow to the top of the right thigh nice

465
00:26:02,710 --> 00:26:05,950
and soft and we send the left fingertips

466
00:26:05,950 --> 00:26:07,809
all the way up towards the front of the

467
00:26:07,809 --> 00:26:10,899
yoga mat today draw the shoulders away

468
00:26:10,899 --> 00:26:12,909
tug them down as we've been doing if you

469
00:26:12,909 --> 00:26:14,980
want to open up here you can and I feel

470
00:26:14,980 --> 00:26:18,640
free to play with the arm big breath in

471
00:26:18,640 --> 00:26:22,059
big breath out brings you back and we

472
00:26:22,059 --> 00:26:24,100
move through a little vinyasa feel free

473
00:26:24,100 --> 00:26:25,600
to skip it and send it straight to down

474
00:26:25,600 --> 00:26:32,799
dog moving with your breath well meet

475
00:26:32,799 --> 00:26:37,390
and down dog drop the right heel when

476
00:26:37,390 --> 00:26:39,070
you arrive inhale lift the left leg up

477
00:26:39,070 --> 00:26:42,340
high and step it up into your lunge move

478
00:26:42,340 --> 00:26:43,779
nice and slow as you pivot on the back

479
00:26:43,779 --> 00:26:45,760
foot and find your warrior one nice and

480
00:26:45,760 --> 00:26:46,330
strong

481
00:26:46,330 --> 00:26:50,409
take your time enjoy the process it's no

482
00:26:50,409 --> 00:26:54,279
rush when your arms reach go ahead and

483
00:26:54,279 --> 00:26:55,870
take a big breath in to find that

484
00:26:55,870 --> 00:26:57,880
stretch press away from that back foot

485
00:26:57,880 --> 00:27:00,370
engage the right inner thigh and then

486
00:27:00,370 --> 00:27:03,399
exhale shoulders down inhale reach

487
00:27:03,399 --> 00:27:07,059
exhale warrior two so really really

488
00:27:07,059 --> 00:27:16,240
strong footing here strong breath and

489
00:27:16,240 --> 00:27:18,010
pressing all four corners of that right

490
00:27:18,010 --> 00:27:19,600
foot begin to straighten the front leg

491
00:27:19,600 --> 00:27:21,520
and send the left fingertips all the way

492
00:27:21,520 --> 00:27:26,080
up and over lengthening through both

493
00:27:26,080 --> 00:27:27,789
side bodies careful not to collapse here

494
00:27:27,789 --> 00:27:30,460
we inhale reach reach reach reach reach

495
00:27:30,460 --> 00:27:34,590
and then exhale back to warrior two

496
00:27:34,590 --> 00:27:37,330
extended side angle here we go inhale in

497
00:27:37,330 --> 00:27:40,690
exhale soften left elbow to the top of

498
00:27:40,690 --> 00:27:42,200
the left thigh careful not to collapse

499
00:27:42,200 --> 00:27:45,050
here my friends keep that integrity then

500
00:27:45,050 --> 00:27:46,640
reach the right fingertips all the way

501
00:27:46,640 --> 00:27:48,890
up and overhead keep the shoulder

502
00:27:48,890 --> 00:27:51,170
plugged in and we breathe here pressing

503
00:27:51,170 --> 00:27:55,180
into the outer edge of that back foot

504
00:27:55,180 --> 00:27:59,800
opportunity here for variation to play

505
00:27:59,800 --> 00:28:03,110
take one more breath and then you can

506
00:28:03,110 --> 00:28:06,020
exhale to slowly send it back to your

507
00:28:06,020 --> 00:28:08,870
lunge plant the palms move through a

508
00:28:08,870 --> 00:28:11,120
flow that feels good for you and we'll

509
00:28:11,120 --> 00:28:14,080
meet in child's pose

510
00:28:14,500 --> 00:28:17,800
take a rest

511
00:28:26,519 --> 00:28:35,220
take a nice big inhale in and letting go

512
00:28:36,690 --> 00:28:37,960
awesome

513
00:28:37,960 --> 00:28:40,539
from here we'll slowly bring it back up

514
00:28:40,539 --> 00:28:45,360
to all fours and walk the knees out wide

515
00:28:45,450 --> 00:28:47,890
press into the tops of the feet here big

516
00:28:47,890 --> 00:28:48,970
toes to touch

517
00:28:48,970 --> 00:28:50,679
pelvis is gonna rock up towards the sky

518
00:28:50,679 --> 00:28:52,390
as you inhale reach the right fingertips

519
00:28:52,390 --> 00:28:58,929
forward exhale thread the needle so I

520
00:28:58,929 --> 00:29:01,450
really teach a public class where I

521
00:29:01,450 --> 00:29:03,429
don't do this now that's because we all

522
00:29:03,429 --> 00:29:06,700
have our thinking any cell phones and

523
00:29:06,700 --> 00:29:10,330
whatnot so we need to counter that this

524
00:29:10,330 --> 00:29:14,110
is nice nice for that nice generous

525
00:29:14,110 --> 00:29:17,470
twist in the upper back body reap the

526
00:29:17,470 --> 00:29:19,960
full benefits of this asana by breathing

527
00:29:19,960 --> 00:29:23,710
deep by finding a strong foundation even

528
00:29:23,710 --> 00:29:25,649
here pressing on the tops of the feet

529
00:29:25,649 --> 00:29:29,980
pressing into the parts of the body that

530
00:29:29,980 --> 00:29:30,909
are touching the earth

531
00:29:30,909 --> 00:29:34,769
maybe you listen to the left elbow up

532
00:29:34,769 --> 00:29:38,380
breathe deep here if you want to

533
00:29:38,380 --> 00:29:40,470
challenge your Center your core you can

534
00:29:40,470 --> 00:29:44,769
slide the left toes out here finding

535
00:29:44,769 --> 00:29:46,990
that sit bone to heel connection hugging

536
00:29:46,990 --> 00:29:49,659
the lower ribs in keep the left toes on

537
00:29:49,659 --> 00:29:53,320
the earth breathe deep here and then if

538
00:29:53,320 --> 00:29:56,049
the left leg is extended slowly reel it

539
00:29:56,049 --> 00:30:01,029
back in and we'll all come back slowly

540
00:30:01,029 --> 00:30:03,940
unraveling through Center taking a deep

541
00:30:03,940 --> 00:30:05,950
breath in to reach the left fingertips

542
00:30:05,950 --> 00:30:08,409
forward and then sending it in and

543
00:30:08,409 --> 00:30:11,820
underneath the bridge of the right arm

544
00:30:11,940 --> 00:30:16,149
same thing here nice long smooth deep

545
00:30:16,149 --> 00:30:20,169
breaths and then slowly finding this

546
00:30:20,169 --> 00:30:26,139
connection to your foundation go in a

547
00:30:26,139 --> 00:30:28,379
little deeper

548
00:30:31,380 --> 00:30:33,760
just for fun just to connect to that

549
00:30:33,760 --> 00:30:35,620
Center try to throw yourself off balance

550
00:30:35,620 --> 00:30:38,050
a little bit here but maintain that

551
00:30:38,050 --> 00:30:40,780
strength that connection within you can

552
00:30:40,780 --> 00:30:42,250
curl the right toes under find this

553
00:30:42,250 --> 00:30:43,990
strong sit bone to heel connection in

554
00:30:43,990 --> 00:30:46,540
the right leg breathe deep I'm not

555
00:30:46,540 --> 00:30:49,480
crashing onto my neck here strong in the

556
00:30:49,480 --> 00:30:59,140
body take one more breath if the leg is

557
00:30:59,140 --> 00:31:01,570
extended slowly begin to reel it back in

558
00:31:01,570 --> 00:31:05,440
with control big toes to touch I unravel

559
00:31:05,440 --> 00:31:09,640
I walk the palms out and I send it back

560
00:31:09,640 --> 00:31:12,550
extended Child's Pose knees as wide as

561
00:31:12,550 --> 00:31:14,830
the mat this time fingertips actively

562
00:31:14,830 --> 00:31:16,660
actively reaching towards the front end

563
00:31:16,660 --> 00:31:22,890
of the mat lift the elbows elbow creases

564
00:31:22,890 --> 00:31:27,090
shine up towards the sky

565
00:31:31,470 --> 00:31:34,030
great then press into your fingerprints

566
00:31:34,030 --> 00:31:36,550
even more tug the shoulders back and let

567
00:31:36,550 --> 00:31:39,010
the hard slide through all the way onto

568
00:31:39,010 --> 00:31:42,100
the belly mindful the knees here press

569
00:31:42,100 --> 00:31:43,290
into the tops of the feet

570
00:31:43,290 --> 00:31:45,460
now slowly we're gonna walk the

571
00:31:45,460 --> 00:31:47,890
fingertips off the mat here tenth the

572
00:31:47,890 --> 00:31:49,360
palms so lift the center of the palms

573
00:31:49,360 --> 00:31:51,250
but press into all ten fingerprints

574
00:31:51,250 --> 00:31:54,670
watch out hoodie press into your

575
00:31:54,670 --> 00:31:57,300
foundation pubic bone into the earth

576
00:31:57,300 --> 00:31:59,410
inhale tuck the chin into the chest

577
00:31:59,410 --> 00:32:03,130
slowly roll up through the spine exhale

578
00:32:03,130 --> 00:32:07,330
release and heel maybe grow a little

579
00:32:07,330 --> 00:32:12,550
taller and exhale release don't push it

580
00:32:12,550 --> 00:32:15,280
shoulders and ears have lots of space so

581
00:32:15,280 --> 00:32:16,540
if you find yourself here you need to

582
00:32:16,540 --> 00:32:18,190
keep it nice and low working on the

583
00:32:18,190 --> 00:32:20,230
shoulders in time I've been doing this a

584
00:32:20,230 --> 00:32:21,910
while you'll be able to shine the eyes

585
00:32:21,910 --> 00:32:23,890
of the elbows forward and find length in

586
00:32:23,890 --> 00:32:25,960
a little King Cobra here but take your

587
00:32:25,960 --> 00:32:27,910
time right if it doesn't feel good it

588
00:32:27,910 --> 00:32:31,830
doesn't feel good so back up the truck

589
00:32:31,830 --> 00:32:34,960
one more breath wherever you are and

590
00:32:34,960 --> 00:32:36,350
then

591
00:32:36,350 --> 00:32:39,950
the exhale release you down awesome

592
00:32:39,950 --> 00:32:43,130
plant the palms last plank here you got

593
00:32:43,130 --> 00:32:45,110
it curl the toes under and press up

594
00:32:45,110 --> 00:32:52,090
strong five breaths here strong body

595
00:32:57,880 --> 00:33:03,360
long neck strong foundation

596
00:33:03,360 --> 00:33:06,280
one more breath hugging the lower ribs

597
00:33:06,280 --> 00:33:08,530
in navel up find that sit bone to heel

598
00:33:08,530 --> 00:33:10,990
connection sweet and slowly lower the

599
00:33:10,990 --> 00:33:13,810
knees send the legs to one side and come

600
00:33:13,810 --> 00:33:20,470
to seated mm-hmm so good when that plank

601
00:33:20,470 --> 00:33:22,600
starts to get easier even if you were

602
00:33:22,600 --> 00:33:24,430
doing this a long time and some of you

603
00:33:24,430 --> 00:33:26,020
know what I'm talking about like when

604
00:33:26,020 --> 00:33:27,940
that that plank when holding a plank

605
00:33:27,940 --> 00:33:30,850
starts to feel like yes I'll have a

606
00:33:30,850 --> 00:33:32,290
little cup of tea connect to your

607
00:33:32,290 --> 00:33:33,550
strength so you feel really empowered

608
00:33:33,550 --> 00:33:36,160
and Dorff and start going it's really

609
00:33:36,160 --> 00:33:38,410
great but I do know what it's like to

610
00:33:38,410 --> 00:33:39,940
get into that plank and sometimes if I

611
00:33:39,940 --> 00:33:41,320
just don't do a bunch of planks in the

612
00:33:41,320 --> 00:33:43,870
night do it you know it's tough so just

613
00:33:43,870 --> 00:33:46,300
be aware out today and stay open till

614
00:33:46,300 --> 00:33:48,430
like those yummy feelings to try to

615
00:33:48,430 --> 00:33:52,360
focus on the negative come all the way

616
00:33:52,360 --> 00:33:58,930
down so back to that big ol X which is

617
00:33:58,930 --> 00:34:02,260
where we're gonna settle in sending the

618
00:34:02,260 --> 00:34:04,690
legs out to the outer edges of the mat

619
00:34:04,690 --> 00:34:06,310
sending the fingertips out up and

620
00:34:06,310 --> 00:34:08,290
overhead once again take it nice and

621
00:34:08,290 --> 00:34:15,610
wide big breath in big breath out big

622
00:34:15,610 --> 00:34:17,918
breath in through the nose on your

623
00:34:17,918 --> 00:34:23,590
exhale take a little sigh one more

624
00:34:23,590 --> 00:34:26,739
inhale in don't be shy exhale sigh it

625
00:34:26,739 --> 00:34:36,340
out nice slowly walk the right foot over

626
00:34:36,340 --> 00:34:38,800
towards the left and then head and

627
00:34:38,800 --> 00:34:41,790
shoulders head and shoulders up towards

628
00:34:41,790 --> 00:34:44,710
the top left so heels are at the bottom

629
00:34:44,710 --> 00:34:47,199
left scuse me head is at the top left

630
00:34:47,199 --> 00:34:49,030
and just stay here keep the arms nice

631
00:34:49,030 --> 00:34:51,399
and wide breathe if you want a little

632
00:34:51,399 --> 00:34:52,750
more you can cross the right ankle over

633
00:34:52,750 --> 00:34:54,190
the left or just keeping the arms where

634
00:34:54,190 --> 00:34:56,460
they are

635
00:35:00,390 --> 00:35:06,039
and back to Center and then we send the

636
00:35:06,039 --> 00:35:09,670
right heel back to its corner and then

637
00:35:09,670 --> 00:35:11,619
cross the left ankle over or draw the

638
00:35:11,619 --> 00:35:13,930
left heel over to the right head neck

639
00:35:13,930 --> 00:35:16,150
shoulders inch their way over towards

640
00:35:16,150 --> 00:35:17,859
the top of right corner so we're going

641
00:35:17,859 --> 00:35:22,450
for a nice gentle but juicy so shouldn't

642
00:35:22,450 --> 00:35:23,769
you shouldn't feel anything sharp here

643
00:35:23,769 --> 00:35:25,630
should feel nice stretch in the left

644
00:35:25,630 --> 00:35:27,630
side body should feel a nice little

645
00:35:27,630 --> 00:35:30,279
stabilization through the sacrum the

646
00:35:30,279 --> 00:35:32,920
sacroiliac joint there on the ground and

647
00:35:32,920 --> 00:35:35,200
then should be no pinching or fussiness

648
00:35:35,200 --> 00:35:36,849
in the head and neck so there is just

649
00:35:36,849 --> 00:35:39,160
ease up a little bit and then close your

650
00:35:39,160 --> 00:35:42,058
eyes and let it all go

651
00:35:51,420 --> 00:35:53,579
and then slowly walking the head the

652
00:35:53,579 --> 00:35:55,470
neck the shoulders back keep the arms

653
00:35:55,470 --> 00:35:58,769
wide here slide the left leg over us or

654
00:35:58,769 --> 00:36:02,539
mine through that Eternal Sunshine

655
00:36:02,539 --> 00:36:07,049
poster movie poster I get to be Kate

656
00:36:07,049 --> 00:36:09,930
Winslet one more breath here just

657
00:36:09,930 --> 00:36:13,529
playing and then slowly sliding the

658
00:36:13,529 --> 00:36:17,549
wrists down snuggling your shoulder

659
00:36:17,549 --> 00:36:19,440
blades underneath the heart center

660
00:36:19,440 --> 00:36:23,609
opening the heart and boom here we are

661
00:36:23,609 --> 00:36:24,740
shavasana

662
00:36:24,740 --> 00:36:27,119
close your eyes repeat the mantra one

663
00:36:27,119 --> 00:36:35,400
last time I secure connect to it believe

664
00:36:35,400 --> 00:36:40,890
it or just do your best that's all we

665
00:36:40,890 --> 00:36:42,140
can do

666
00:36:42,140 --> 00:36:44,750
great work today super excited that

667
00:36:44,750 --> 00:36:46,730
we're on this journey together I'll see

668
00:36:46,730 --> 00:36:48,010
you tomorrow

669
00:36:48,010 --> 00:36:51,010
namaste