hello my friends and welcome to 30 days of yoga camp it's day 23 time to be free the mantra today is I am secure it's a tough one let's get started okay dope today we're going to begin lying flat on the back so come on to the ground take a second to get situated here it always takes just a moment right to get settled in so begin to get settled in here and whenever you're ready just let the hands rest gently on the hip points here and the elbows down on the ground then go ahead and soften through your feet so we'll start to engage things here in a second but just begin by letting the weight of the body go closing your eyes and taking a big breath in exhale out through the nose or mouth and again big breath in big breath out and one more time here big breath in big breath out good inhale reach the arms up and overhead begin to engage the legs press into the heels toes up towards the sky just a nice easy full body stretch here big breath in exhale two more like that inhale big breath and exhale and keep reaching big breath and exhale floating the palms down to your sides awesome we're gonna take both knees in towards the heart here scoop the tailbone up so the lower back is flush with the mat then nice and easy turn the palms face up open through the chest open through the heart inhale in on an exhale slowly peel the nose up towards the knees or towards the feet so see if you can keep an openness in the chest here let the elbow creases shine up towards the sky so just slowly waking up that that core lighting that fire in the belly just nice and slow here if you need a little more you can lift the shins parallel to the ceiling and just maintain awareness in the neck here one more breath and then exhale release everything knees wide arms at your sides soles of the feet together recline to cobblers pose here three breaths here we go inhale in big exhale out inhale and exhale one more time inhale big exhale close your eyes keep playing with your breath here mmm the mantra today I am secure say it to yourself if I am secure isn't resonating maybe you switch it up again we've talked about you know playing with these mantras maybe it's I feel secure close your eyes continue to deepen the breath feel the weight of the legs dropping down the hips heavy fingertips soft let's take a breather Here I am secure okay then press into the soles of the feet draw the toes down take your heels as wide as your yoga mat so coming into a little reclined star pose here just creating a big X with the body so x marks the spot kind of doing the physical manifestation of like okay you are Here I am Here I am secure you guys know that feeling that feeling I'm sure you know we've all had this feeling right where you're like I don't know I don't know where the rents gonna come but it's gonna come if you're an artist then you should know what I'm talking about or I don't know what's gonna happen and it's gonna work out but I can either freak out about it and fret about it and poison myself or I can just trust be secure in the moment be secure with who I am in the path that I've chosen or the path that has chosen me so we're being super bold here and just coming into like an x mark the spot pose feel the weight of the body on the earth close your eyes and imagine the earth rising up to meet you continue to deepen your breath and again we say I am secure or I feel secure I'm secure in this moment I am secure with my body a couple more nice conscious breaths here in this shape in this space so good for the body just rest then nice and slow starting with the fingertips bring the fingertips in and slowly the arms in and cross the left arm over the right as you give yourself a big hug squeeze maybe the arms are a little sore from your practice you've been doing awesome lately so maybe you give yourself a little rub and maybe you just maybe you need a hug today I mean I don't want to sound too hokey but sometimes dude take it well hug from yourself I am secure keep saying it keep breathing inhale open out big stretch spread the fingertips spread the toes and then opposite arm on top right arm on top this time same thing give yourself a hug wiggle the fingertips underneath the shoulder blades here if it feels good and one more time we say to ourselves quietly or outloud I am secure unravel the arms take them to the outer edge of the legs slowly walk the feet in inhale in exhale the knees up towards the heart take the hands to the backs of the thighs and just a couple seconds to rock and roll here tend to your lower back tend to the sacrum mmm and for me the mantra I am secure it can get a little serious at least I was noticing that earlier today I mean I was doing my homework so I am secure right is it better to say I am insecure or I'm secure this is that simple so so focus on your mantra drop your pin down x marks the spot and then don't forget to have a little fun today we're gonna we're gonna start by rocking and rolling whenever you're ready front to back notice is rock-and-roll movement has gotten a little easier maybe the body feels less heavy maybe the mind is just more open to play give it one more rock and we're all massaging the spine finding what feels good and then we'll rock all the way up to a nice cross-legged seat set up nice and tall here problems coming to the tops of the knees loop the shoulders a couple times forward up and back warming up the body continuing to deepen the breath and then relax the shoulders down tag a little weight in the elbows here notice if you're coming forward or if you're rounding the spine if this is the shape that your body is in let's find a little support by lifting the hips up on a blanket a pillow or a block or a book or a small child just kidding I love kids I'm just playing I just wanted you to laugh right not take it too seriously that I am secure mantra can get a little like am i but I don't know what's going on so remember the affirmations you know they're not always gonna be like yeah super easy breezy believable we're in we're committing to a process right and enjoying the journey sitting on blocks blankets small children just kidding okay sit up nice and tall head of her heart heart over pelvis and ultimately I'm just trying to make you smile a little bit and stay present big circles with the nose one way and then the other mm yeah great then uncross the legs we're going to send the left leg out and then make sure you activate through that left foot right away we're going to cross the right ankle over so we've done this together here and now we're crossing the right foot over great inhale reach the left fingertips up super high exhale take it over towards the outer edge of your right leg that's what it's called and then we're taking a second here to just notice what's going on to the spine that's why I told you to find support by lifting the hip so if you are already here because we're wanting to slowly find this length here and the finger the right fingertips are not behind us yet because that we have a tendency to kind of sink back here crunch into those fingertips so we're here today inhale lift and lengthen exhale journey into your twist eventually we can release the right fingertips down maybe but just notice those kind of old habits especially if you've been doing yoga for a while to kind of plant and crank so keep it in the spine connect you to the energy you're just warming up here so we're going to come into another twist later so no need to rush it close your eyes visualize the spine from the crown of the tail all from the crown of the tail the tip of the tail all the way up to the crown of the head relax your shoulders down one more breath here and slowly unravel we'll send the right foot out and lift the left knee up activate through your extended leg and then cross the left foot over inhale really really really really sit up nice and tall reach the right fingertips up towards the sky fine length and then outer edge here of the arm the leg then before you sink back here and maybe you just don't think back in this in this first twist see if you can find that support from what's in whatever that means to you for me it means engaging from the base here drawing energy yet I mean sitting up nice and tall visualizing space between each vertebra like really really rising up and then hugging the lower ribs in drawing my navel in and all that jazz stop left fingertips maybe come behind and then just notice if you kind of went into old habits there big bath big breath in through the nose big breath out through the nose gods end out there slowly unravel really nice send both legs out long inhale reach lengthen through both side bodies firm down through both legs inhale in exhale bend the knees softly send it forward fingertips touch the ankles the toes maybe maybe not and then they trace all the way back up and we inhale reach exhale melting forward use the whole inhale to reach reach reach inhale exhale cascading down here one more time inhale reach exhale soft bend in the knees active through the feet forward fold take a second here breathe into the back body again you can bend the knees super generously here no need to try to crank into some certain shape that you think you need to be in your body knows so listen to your body why did I say it like that listen to your body great then slowly we'll unravel lift the knees up cross the ankles and dive forward onto all fours notice what your body feels like today little lights are you like whoo guys feeling good feeling secure notice if you're feeling a little heavy we're gonna use this practice the opportunity to go through our checklist as I like to say pulling the shoulders back pressing up and out of the yoga mat we're gonna use this checklist this opportunity to check in with the body expand awareness and tend to whatever needs to be attended to today so just listen one more breath here just going through the checklist may look like I'm not doing much but I am I'm pressing into the tops of the feet pressing away from your yoga mat I'm tending to a little in maybe I'm lengthening through the neck one more breath here wherever you are and then on an exhale curl the toes under and send it up to down dog take a second to paddle it out and then find stillness here close your eyes and repeat the mantra I am secure rock on then slowly lower the knees will come on to the tops of the feet and cat-cow dropping the belly inhale heart forward exhale rounding the spine inhale heart forward exhale talking the tail one more inhale and exhale great now curl the toes under and inhale drop the belly heart forward now exhale press in your foundation exhale downward dog slow your roll inhale towstee curl to your knees softly drop heart forward exhale press into all ten fingerprints send it back down dog we just do three more of these nice and slow inhale slowly lower the knees loop the shoulders press up and out of your foundation heart forward exhale rounding sending back melting the heart down dog and help rolling through the toes softly landing there inhale exhale Auto inhale heart forward last time exhale thighs back hearts back hips up down dog great nice and slow walk it up towards the front edge of your mat take your time come to a nice forward fold create a happy place here for yourself mindful in the feet tending to the wrists if you need to here rocking a little side to side let the head go with the heart melt close your eyes and take your time here remember why you came to practice today and slowly we'll roll it up all the way to Mountain and today when you rise up into your beautiful Mountain Pose see if you can find something new whatever that means to you maybe it's shifting the weight maybe I mean maybe it's just movement that you your brain isn't telling you to do but your body is it's hard sharing yoga and usually think about everything it's good and it definitely makes me a better teacher better guide a better person here we go open the palms spread the toes see if you can find something new and then come to a nice still mountain and we begin to deepen the breath what are you waiting for begin to deepen the breath nourishing the body and all its systems with this nice nice breath and then we'll begin to link breath with movement inhale reaching arms up full body stretch and exhaling fingertips down forward fold inhale halfway lift soft and easy here keep it soft find that flat back and then exhale forward fold plant the palms step it back to a plank don't panic nice and strong here pedal it out if you need to go through your checklist find that action stacking the bones with your alignment you got this one more breath then on an exhale slowly lower down to the belly feel free to lower your knees come on to the belly press into the tops of the feet and inhale baby Cobra open the chest pull the elbows back find your breath here notice if you're cutting off your breath breathe deep and then slowly make your way down breathe out curl the toes under and come all the way back to that plank strong big breath in big breath out sends you back to down dog inhale and exhale drop the left heel inhale lift the right leg up high exhale step it up into a nice low lunge inhale come up onto the fingertips open your heart chest forward and exhale lowering the back knee pulling it back nice runners stretch and rolling forward slowly rolling through that right foot coming back on the fingertips and coming back to your low lunge so lift that back knee great inhale in exhale plant the palms spread the fingertips wide like starfish connect to your core draw the navel in as you step the right foot back slowly lower down belly to Cobra or shift your weight chaturanga hold here for one breath in chaturanga and then shifting forward to your up dog again we're all doing our own variations here in that vinyasa and then to downward facing dog stick with it drop the right heel lift the right leg up high you got this big breath exhale step it up a nice low lunge come up onto the fingertips open up through the chest breathe breathe breathe great then slowly lower right knee down flip the left toes up towards the sky and send it back little runners stretch here just checking in and then slowly rolling through the left foot opening up through the chest the heart again let your heart radiate forward lots of energy as you draw the shoulders away and lift the back knee up again big breath in lied on the fingertips big breath out as you plant the palms spread the fingertips wide connect to your lower belly so check out what's going on in your core as you step this left foot back yeah belly to Cobra or chaturanga to upward-facing dog play move with your breath on an exhale everyone send it back Child's Pose take a rest so keep paying attention to your breath here you might wiggle the fingertips or tend to the wrists here you might gently rock the head side to side massaging the forehead known as if you're holding any tightness or tension in the shoulders or in the job and slowly reach the fingertips back up if they are not already activate through the arms lifting the elbows and we'll come back up to all fours curl by toes under and send the hips up down up guys doing great stick with me here we go bend the knees looking forward inhale in on an exhale hop jump float to the top find your forward fold and then inhale halfway lift exhale bow bend the knees inhale reach for the sky full breath here reach reach reach and exhale hands to heart great bend the knees generously so send the hip points back back back back bend the knees generously and swim the fingertips around to interlace knuckles down and way as you open up through the chest tuck the tailbone slightly here lift the toes and one more breath and then we'll slowly break free straighten through the legs and reach the arms up high full breath exhale melt it down inhale halfway lift your version exhale bow step or hop it back to plank spread the palms stay connected to your Center slowly lower down belly to Cobra or chaturanga to upward facing dog big breath in here is you open your heart play big breath out as you send it back I don't mukha down dog here we go drop the left heel lift the right leg up high and then slowly sending it up into your lunge keep breathing pivot on the back foot and find warrior one nice and slow here as we build strong foundation get settled in inhale reach the arms up high and exhale grounding down through the shoulders finding strong strong footing big breath in big breath out as you open up to Warrior 2 whoa strong footing here looping through the shoulders finding that lift in the heart and straighten through that front leg and then send the right fingertips all the way up and over left hand can come to the sacrum or slide down the back leg just careful not to put a lot of weight on it here inhale reach exhale back to warrior two extended side angle right elbow to the top of the right thigh nice and soft and we send the left fingertips all the way up towards the front of the yoga mat today draw the shoulders away tug them down as we've been doing if you want to open up here you can and I feel free to play with the arm big breath in big breath out brings you back and we move through a little vinyasa feel free to skip it and send it straight to down dog moving with your breath well meet and down dog drop the right heel when you arrive inhale lift the left leg up high and step it up into your lunge move nice and slow as you pivot on the back foot and find your warrior one nice and strong take your time enjoy the process it's no rush when your arms reach go ahead and take a big breath in to find that stretch press away from that back foot engage the right inner thigh and then exhale shoulders down inhale reach exhale warrior two so really really strong footing here strong breath and pressing all four corners of that right foot begin to straighten the front leg and send the left fingertips all the way up and over lengthening through both side bodies careful not to collapse here we inhale reach reach reach reach reach and then exhale back to warrior two extended side angle here we go inhale in exhale soften left elbow to the top of the left thigh careful not to collapse here my friends keep that integrity then reach the right fingertips all the way up and overhead keep the shoulder plugged in and we breathe here pressing into the outer edge of that back foot opportunity here for variation to play take one more breath and then you can exhale to slowly send it back to your lunge plant the palms move through a flow that feels good for you and we'll meet in child's pose take a rest take a nice big inhale in and letting go awesome from here we'll slowly bring it back up to all fours and walk the knees out wide press into the tops of the feet here big toes to touch pelvis is gonna rock up towards the sky as you inhale reach the right fingertips forward exhale thread the needle so I really teach a public class where I don't do this now that's because we all have our thinking any cell phones and whatnot so we need to counter that this is nice nice for that nice generous twist in the upper back body reap the full benefits of this asana by breathing deep by finding a strong foundation even here pressing on the tops of the feet pressing into the parts of the body that are touching the earth maybe you listen to the left elbow up breathe deep here if you want to challenge your Center your core you can slide the left toes out here finding that sit bone to heel connection hugging the lower ribs in keep the left toes on the earth breathe deep here and then if the left leg is extended slowly reel it back in and we'll all come back slowly unraveling through Center taking a deep breath in to reach the left fingertips forward and then sending it in and underneath the bridge of the right arm same thing here nice long smooth deep breaths and then slowly finding this connection to your foundation go in a little deeper just for fun just to connect to that Center try to throw yourself off balance a little bit here but maintain that strength that connection within you can curl the right toes under find this strong sit bone to heel connection in the right leg breathe deep I'm not crashing onto my neck here strong in the body take one more breath if the leg is extended slowly begin to reel it back in with control big toes to touch I unravel I walk the palms out and I send it back extended Child's Pose knees as wide as the mat this time fingertips actively actively reaching towards the front end of the mat lift the elbows elbow creases shine up towards the sky great then press into your fingerprints even more tug the shoulders back and let the hard slide through all the way onto the belly mindful the knees here press into the tops of the feet now slowly we're gonna walk the fingertips off the mat here tenth the palms so lift the center of the palms but press into all ten fingerprints watch out hoodie press into your foundation pubic bone into the earth inhale tuck the chin into the chest slowly roll up through the spine exhale release and heel maybe grow a little taller and exhale release don't push it shoulders and ears have lots of space so if you find yourself here you need to keep it nice and low working on the shoulders in time I've been doing this a while you'll be able to shine the eyes of the elbows forward and find length in a little King Cobra here but take your time right if it doesn't feel good it doesn't feel good so back up the truck one more breath wherever you are and then the exhale release you down awesome plant the palms last plank here you got it curl the toes under and press up strong five breaths here strong body long neck strong foundation one more breath hugging the lower ribs in navel up find that sit bone to heel connection sweet and slowly lower the knees send the legs to one side and come to seated mm-hmm so good when that plank starts to get easier even if you were doing this a long time and some of you know what I'm talking about like when that that plank when holding a plank starts to feel like yes I'll have a little cup of tea connect to your strength so you feel really empowered and Dorff and start going it's really great but I do know what it's like to get into that plank and sometimes if I just don't do a bunch of planks in the night do it you know it's tough so just be aware out today and stay open till like those yummy feelings to try to focus on the negative come all the way down so back to that big ol X which is where we're gonna settle in sending the legs out to the outer edges of the mat sending the fingertips out up and overhead once again take it nice and wide big breath in big breath out big breath in through the nose on your exhale take a little sigh one more inhale in don't be shy exhale sigh it out nice slowly walk the right foot over towards the left and then head and shoulders head and shoulders up towards the top left so heels are at the bottom left scuse me head is at the top left and just stay here keep the arms nice and wide breathe if you want a little more you can cross the right ankle over the left or just keeping the arms where they are and back to Center and then we send the right heel back to its corner and then cross the left ankle over or draw the left heel over to the right head neck shoulders inch their way over towards the top of right corner so we're going for a nice gentle but juicy so shouldn't you shouldn't feel anything sharp here should feel nice stretch in the left side body should feel a nice little stabilization through the sacrum the sacroiliac joint there on the ground and then should be no pinching or fussiness in the head and neck so there is just ease up a little bit and then close your eyes and let it all go and then slowly walking the head the neck the shoulders back keep the arms wide here slide the left leg over us or mine through that Eternal Sunshine poster movie poster I get to be Kate Winslet one more breath here just playing and then slowly sliding the wrists down snuggling your shoulder blades underneath the heart center opening the heart and boom here we are shavasana close your eyes repeat the mantra one last time I secure connect to it believe it or just do your best that's all we can do great work today super excited that we're on this journey together I'll see you tomorrow namaste