1 00:00:00,030 --> 00:00:02,159 hello my friends and welcome to 30 days 2 00:00:02,159 --> 00:00:05,580 of yoga camp it's day 24 and it's time 3 00:00:05,580 --> 00:00:08,610 to take it back take it all back the 4 00:00:08,610 --> 00:00:11,519 mantra is I am in control let's get 5 00:00:11,519 --> 00:00:13,820 started 6 00:00:21,860 --> 00:00:24,060 okeydoke today we're going to begin in a 7 00:00:24,060 --> 00:00:31,860 nice comfortable seat get settled in and 8 00:00:31,860 --> 00:00:33,750 as you begin to get settled in notice 9 00:00:33,750 --> 00:00:35,930 your breath 10 00:00:35,930 --> 00:00:40,170 and just want to sneak in a little love 11 00:00:40,170 --> 00:00:42,930 note here saying you're doing awesome 12 00:00:42,930 --> 00:00:46,160 day 24 really really nice here we are 13 00:00:46,160 --> 00:00:49,650 let's see what today's practice has in 14 00:00:49,650 --> 00:00:55,110 store close your eyeballs close your 15 00:00:55,110 --> 00:00:59,370 eyelids see and soften the skin to the 16 00:00:59,370 --> 00:01:02,430 face and begin to deepen your breath do 17 00:01:02,430 --> 00:01:05,000 the best you can 18 00:01:14,579 --> 00:01:17,439 and slowly dropping the chin to the 19 00:01:17,439 --> 00:01:19,210 chest draw big circles with the nose 20 00:01:19,210 --> 00:01:21,250 continue to deepen the breath and 21 00:01:21,250 --> 00:01:24,659 continue to keep your eyes closed 22 00:01:24,659 --> 00:01:34,380 drawing the attention inward and 23 00:01:34,380 --> 00:01:42,759 reversing the circle so today's little 24 00:01:42,759 --> 00:01:45,789 ditty is going to be a little bit 25 00:01:45,789 --> 00:01:49,209 different same vocabulary about with a 26 00:01:49,209 --> 00:01:52,390 little more structure just as a way to 27 00:01:52,390 --> 00:01:54,700 play I always say find freedom within 28 00:01:54,700 --> 00:01:55,989 the forum so you can drop the next 29 00:01:55,989 --> 00:01:58,360 circles now and inhale lift the 30 00:01:58,360 --> 00:02:01,090 shoulders up to the ears exhale drop 31 00:02:01,090 --> 00:02:03,909 them down eyes can open here as we 32 00:02:03,909 --> 00:02:08,470 inhale squeeze and lift exhale drop down 33 00:02:08,470 --> 00:02:10,389 and one more time inhale squeeze and 34 00:02:10,389 --> 00:02:13,060 lift exhale drop them down draw the 35 00:02:13,060 --> 00:02:17,019 palms together at the heart lifting and 36 00:02:17,019 --> 00:02:18,670 lengthening through all four sides of 37 00:02:18,670 --> 00:02:22,569 the torso when we come to the 38 00:02:22,569 --> 00:02:24,670 affirmation of the mantra today I am in 39 00:02:24,670 --> 00:02:30,010 control this is a maybe tricky one as 40 00:02:30,010 --> 00:02:35,980 well but I'm seeing it as I am in 41 00:02:35,980 --> 00:02:43,359 control of me my life I always say it 42 00:02:43,359 --> 00:02:44,769 all the time I take responsibility for 43 00:02:44,769 --> 00:02:50,919 my own happiness we always say your yoga 44 00:02:50,919 --> 00:02:52,239 with Adriene Chris and I were always 45 00:02:52,239 --> 00:02:54,220 like remembering and Chris is always 46 00:02:54,220 --> 00:02:55,329 really good about reminding me like 47 00:02:55,329 --> 00:02:58,690 we're here to to create something new 48 00:02:58,690 --> 00:03:03,250 and to be authentic and so that idea of 49 00:03:03,250 --> 00:03:04,690 you know it sounds kind of cheesy but I 50 00:03:04,690 --> 00:03:09,489 love it write your own story is baller 51 00:03:09,489 --> 00:03:15,419 so I am in control of my own story 52 00:03:18,580 --> 00:03:21,650 and I believe in the power of word and 53 00:03:21,650 --> 00:03:23,870 thoughts so close your eyes and say to 54 00:03:23,870 --> 00:03:25,790 yourself I'm and controls might be 55 00:03:25,790 --> 00:03:28,850 helpful if you're feeling like you know 56 00:03:28,850 --> 00:03:30,650 yeah I know we've all been there that 57 00:03:30,650 --> 00:03:33,730 that feeling of like I just can't win 58 00:03:33,730 --> 00:03:35,960 you ever felt that way or if you ever 59 00:03:35,960 --> 00:03:38,180 felt like it's just a lose-lose 60 00:03:38,180 --> 00:03:43,760 situation so here we are I am in control 61 00:03:43,760 --> 00:03:46,340 start infusing a little controlled 62 00:03:46,340 --> 00:03:51,170 breath here so big breath in as you 63 00:03:51,170 --> 00:03:54,080 exhale I am in control say it to 64 00:03:54,080 --> 00:04:02,750 yourself big inhale in as you exhale say 65 00:04:02,750 --> 00:04:09,640 the mantra and one more time 66 00:04:14,840 --> 00:04:17,940 awesome gently release the fingertips to 67 00:04:17,940 --> 00:04:21,199 your side send the legs out long 68 00:04:21,199 --> 00:04:23,970 and we extend through the left heel 69 00:04:23,970 --> 00:04:25,530 pressing the left heel cross the right 70 00:04:25,530 --> 00:04:29,880 ankle over the left so same thing here 71 00:04:29,880 --> 00:04:31,290 as yesterday we reach the left 72 00:04:31,290 --> 00:04:33,240 fingertips all the way up and as you 73 00:04:33,240 --> 00:04:34,919 exhale come into your twist this time 74 00:04:34,919 --> 00:04:37,290 you can bring the fingertips behind but 75 00:04:37,290 --> 00:04:40,380 just remember that idea of cranking and 76 00:04:40,380 --> 00:04:43,250 see if you can stay true to the spine 77 00:04:43,250 --> 00:04:46,229 what does that mean it's nice and long 78 00:04:46,229 --> 00:04:48,840 so we tend to twist in the areas of the 79 00:04:48,840 --> 00:04:50,880 spine that are already flexible and then 80 00:04:50,880 --> 00:04:52,200 we just twist and twist and twist in the 81 00:04:52,200 --> 00:04:54,990 same spots so see if you can keep head 82 00:04:54,990 --> 00:04:56,490 over heart heart over pelvis here you 83 00:04:56,490 --> 00:05:01,110 might not go as far and then with 84 00:05:01,110 --> 00:05:03,360 control slowly release back to Center 85 00:05:03,360 --> 00:05:06,840 and switch left ankle crosses over the 86 00:05:06,840 --> 00:05:10,770 right leg and reaching up through the 87 00:05:10,770 --> 00:05:12,180 right fingertips but just finding that 88 00:05:12,180 --> 00:05:14,100 length and then just finding your twist 89 00:05:14,100 --> 00:05:16,979 here and really considering the spine 90 00:05:16,979 --> 00:05:19,050 rather than hitting your mark with the 91 00:05:19,050 --> 00:05:21,330 shape it's a totally different 92 00:05:21,330 --> 00:05:24,080 experience 93 00:05:29,540 --> 00:05:33,160 take one more breath wherever you are 94 00:05:33,160 --> 00:05:36,530 and then with control slowly release 95 00:05:36,530 --> 00:05:40,490 great uncross the legs come through to 96 00:05:40,490 --> 00:05:42,550 all fours take your time getting there 97 00:05:42,550 --> 00:05:45,800 when you arrive moving with the breath 98 00:05:45,800 --> 00:05:50,060 cat cow close your eyes for this one so 99 00:05:50,060 --> 00:05:51,410 you can really try to sync up with your 100 00:05:51,410 --> 00:05:56,590 breath nice awareness and control of the 101 00:05:56,590 --> 00:06:07,130 pranayama today inhale and exhale keep 102 00:06:07,130 --> 00:06:09,700 it going 103 00:06:36,040 --> 00:06:38,540 try to really sync up with your breath 104 00:06:38,540 --> 00:06:40,900 today 105 00:06:49,120 --> 00:06:52,419 do one more 106 00:07:02,060 --> 00:07:05,969 then send it back hips to heels 107 00:07:05,969 --> 00:07:09,389 fingertips reach forward maybe you turn 108 00:07:09,389 --> 00:07:11,280 the two big toes in a little bit here 109 00:07:11,280 --> 00:07:19,680 and again I am in control and just hang 110 00:07:19,680 --> 00:07:21,479 with me guys I made it this far together 111 00:07:21,479 --> 00:07:23,180 again take what works for you 112 00:07:23,180 --> 00:07:25,949 discard politely discard what doesn't 113 00:07:25,949 --> 00:07:27,930 but just try it on for size you never 114 00:07:27,930 --> 00:07:33,330 know I am in control maybe it's just 115 00:07:33,330 --> 00:07:36,240 that as the mantra maybe you take this 116 00:07:36,240 --> 00:07:38,550 moment here quietly in your peaceful 117 00:07:38,550 --> 00:07:43,050 little cave to finish that sentence get 118 00:07:43,050 --> 00:07:51,680 a little more specific I am in control 119 00:07:51,680 --> 00:07:58,319 of what I eat I am in control of my 120 00:07:58,319 --> 00:08:02,419 story my destiny 121 00:08:08,900 --> 00:08:11,680 and then notice how this makes you feel 122 00:08:11,680 --> 00:08:17,210 no right or wrong or just notice and 123 00:08:17,210 --> 00:08:18,620 let's begin to deepen the breath once 124 00:08:18,620 --> 00:08:27,980 again slowly begin to play a little 125 00:08:27,980 --> 00:08:31,190 piano with the fingertips and eventually 126 00:08:31,190 --> 00:08:33,350 crawling them a little further further 127 00:08:33,350 --> 00:08:35,840 further towards the front and then press 128 00:08:35,840 --> 00:08:37,460 into your toes feel those calf muscles 129 00:08:37,460 --> 00:08:40,400 engage and then lift your heart back to 130 00:08:40,400 --> 00:08:43,039 all fours great find that tabletop 131 00:08:43,039 --> 00:08:45,950 position here really stacking so wrists 132 00:08:45,950 --> 00:08:47,290 underneath the shoulders knees 133 00:08:47,290 --> 00:08:51,290 underneath the hip points inhale in as 134 00:08:51,290 --> 00:08:53,270 you exhale press into the earth let the 135 00:08:53,270 --> 00:08:54,950 knees hover just welcoming a little heat 136 00:08:54,950 --> 00:08:58,210 into our practice today big breaths here 137 00:08:58,210 --> 00:09:07,040 let me hear you good then slowly release 138 00:09:07,040 --> 00:09:09,800 and then keep the top of the left foot 139 00:09:09,800 --> 00:09:11,810 pressing down here we're going to lift 140 00:09:11,810 --> 00:09:13,700 the right knee and begin to draw big 141 00:09:13,700 --> 00:09:17,180 circles so this is slow and controlled 142 00:09:17,180 --> 00:09:20,120 movement so take a look at the vid and 143 00:09:20,120 --> 00:09:21,770 then tit and then once you feel like you 144 00:09:21,770 --> 00:09:25,760 have it take a look straight down have 145 00:09:25,760 --> 00:09:28,370 your focal point be between your two 146 00:09:28,370 --> 00:09:30,710 index fingers or slightly ahead and 147 00:09:30,710 --> 00:09:33,470 press into all ten fingerprints as you 148 00:09:33,470 --> 00:09:37,400 slowly carve lying in space big circle 149 00:09:37,400 --> 00:09:40,820 with the right knee press up and out of 150 00:09:40,820 --> 00:09:42,890 your foundation so careful not to 151 00:09:42,890 --> 00:09:44,960 collapse on the left here here hip here 152 00:09:44,960 --> 00:09:50,120 well good and then slowly reverse your 153 00:09:50,120 --> 00:09:52,460 circle this is tough so Bri this is 154 00:09:52,460 --> 00:09:57,460 great for the hip great for that booty 155 00:09:59,830 --> 00:10:03,050 and keep it going notice when you want 156 00:10:03,050 --> 00:10:04,490 to rush it or you want to give up can 157 00:10:04,490 --> 00:10:06,140 you stay in control can you use your 158 00:10:06,140 --> 00:10:11,480 breath to support empower and then 159 00:10:11,480 --> 00:10:14,570 gently release great go ahead and stay 160 00:10:14,570 --> 00:10:16,010 on the tops of the feet here and send 161 00:10:16,010 --> 00:10:17,480 the hips back 162 00:10:17,480 --> 00:10:22,459 and we're s hmm 10 - the rest of you 163 00:10:22,459 --> 00:10:24,920 need to or the fingers or enjoy the 164 00:10:24,920 --> 00:10:34,190 stillness awesome and we engage reaching 165 00:10:34,190 --> 00:10:36,649 the fingertips forward pressing into all 166 00:10:36,649 --> 00:10:39,050 ten fingerprints press into the tops of 167 00:10:39,050 --> 00:10:41,000 the toes feel your calves engage and 168 00:10:41,000 --> 00:10:44,180 then slowly this back up moving into 169 00:10:44,180 --> 00:10:47,300 your tabletop swiftly and then pressing 170 00:10:47,300 --> 00:10:49,430 into the top of the right foot we slowly 171 00:10:49,430 --> 00:10:52,610 begin to lift the left knee up keep the 172 00:10:52,610 --> 00:10:54,500 neck nice and long here as you slowly 173 00:10:54,500 --> 00:10:59,510 with control car big circle through 174 00:10:59,510 --> 00:11:06,139 space with the left knee can you press 175 00:11:06,139 --> 00:11:09,410 into both palms evenly here or are you 176 00:11:09,410 --> 00:11:13,089 kind of crashing into your right side 177 00:11:16,870 --> 00:11:19,389 awesome and now reversing the circle 178 00:11:19,389 --> 00:11:24,370 experiment here you got it oh yeah 179 00:11:33,860 --> 00:11:37,779 and slowly release inhale drop the belly 180 00:11:37,779 --> 00:11:41,660 let your heart radiate forward exhale 181 00:11:41,660 --> 00:11:43,580 send it back this time we're going to 182 00:11:43,580 --> 00:11:46,490 tint the palms and the wrists up so 183 00:11:46,490 --> 00:11:48,830 lifting through the center of your hand 184 00:11:48,830 --> 00:11:51,079 and keeping all ten fingers on the 185 00:11:51,079 --> 00:11:53,450 ground and then melting your heart down 186 00:11:53,450 --> 00:11:56,810 head down gently tug back with the 187 00:11:56,810 --> 00:12:08,959 fingertips here keep breathing and then 188 00:12:08,959 --> 00:12:11,380 we're already nice and engaged already 189 00:12:11,380 --> 00:12:12,529 already 190 00:12:12,529 --> 00:12:14,660 we're already nice and engaged in the 191 00:12:14,660 --> 00:12:16,790 fingerprints press into the tops of the 192 00:12:16,790 --> 00:12:19,010 toes feel your calves and from there 193 00:12:19,010 --> 00:12:22,040 lift your centre back up great release 194 00:12:22,040 --> 00:12:25,010 onto the palms curl the toes under hmm 195 00:12:25,010 --> 00:12:28,459 just stretch the feet and then a 196 00:12:28,459 --> 00:12:32,349 downward dog here we go hips up high 197 00:12:33,010 --> 00:12:35,269 pedal it out find what feels good here 198 00:12:35,269 --> 00:12:38,480 go through your checklist notice how the 199 00:12:38,480 --> 00:12:41,690 body is changing except where you are 200 00:12:41,690 --> 00:12:44,930 today any soreness any tiredness any 201 00:12:44,930 --> 00:12:48,500 fussiness you are awesome you're amazing 202 00:12:48,500 --> 00:12:51,020 for getting on your mat today day 24 203 00:12:51,020 --> 00:12:54,380 super proud of all of us so doing great 204 00:12:54,380 --> 00:12:56,020 take it for a nice slow walk up towards 205 00:12:56,020 --> 00:12:59,810 the front edge and enjoy a nice juicy 206 00:12:59,810 --> 00:13:03,680 forward fold here bend the knees relax 207 00:13:03,680 --> 00:13:06,729 the weight of the head over 208 00:13:10,410 --> 00:13:13,089 now moving with the breath nice slow and 209 00:13:13,089 --> 00:13:15,940 controlled movement here we'll inhale 210 00:13:15,940 --> 00:13:16,960 halfway lift 211 00:13:16,960 --> 00:13:20,200 palms to the tops of the thighs take a 212 00:13:20,200 --> 00:13:21,940 second here in this first one to kind of 213 00:13:21,940 --> 00:13:25,180 go through your checklist looping the 214 00:13:25,180 --> 00:13:27,399 shoulders pulling the elbows back like 215 00:13:27,399 --> 00:13:29,250 little grasshopper legs finding that 216 00:13:29,250 --> 00:13:32,529 gaze straight down so you can lengthen 217 00:13:32,529 --> 00:13:36,970 through the back of the neck so so you 218 00:13:36,970 --> 00:13:38,350 can peek at the video if your Chin's 219 00:13:38,350 --> 00:13:40,060 going out crunching in the back of the 220 00:13:40,060 --> 00:13:43,950 neck draw it down and if your head's 221 00:13:43,950 --> 00:13:48,720 dropping down draw it out nice little oh 222 00:13:48,720 --> 00:13:49,990 sorry 223 00:13:49,990 --> 00:13:51,970 nice little teacup right here in the 224 00:13:51,970 --> 00:13:54,790 back of the neck it's hard work here 225 00:13:54,790 --> 00:13:56,529 soft knees careful not to lock it out 226 00:13:56,529 --> 00:13:58,410 one more breath 227 00:13:58,410 --> 00:14:01,240 then use your exhale to slide it down 228 00:14:01,240 --> 00:14:04,089 stay in control as we inhale same thing 229 00:14:04,089 --> 00:14:07,510 inhale slide it up go through the 230 00:14:07,510 --> 00:14:09,370 checklist it's like that's the sound 231 00:14:09,370 --> 00:14:13,140 effect in my head as I go through this 232 00:14:13,140 --> 00:14:16,540 sequence of body awareness one more 233 00:14:16,540 --> 00:14:22,570 breath and then exhale down and then 234 00:14:22,570 --> 00:14:27,400 inhale lift tightening up the time that 235 00:14:27,400 --> 00:14:29,200 it takes us to go through these little 236 00:14:29,200 --> 00:14:32,830 self adjustments and then on your next 237 00:14:32,830 --> 00:14:39,270 breath take it all the way down awesome 238 00:14:39,270 --> 00:14:42,220 slowly rolling up take your time 239 00:14:42,220 --> 00:14:45,959 close your eyes trust yourself 240 00:14:51,600 --> 00:14:54,550 press firmly into all four corners of 241 00:14:54,550 --> 00:14:58,720 the feet and let your heart lift up take 242 00:14:58,720 --> 00:15:00,399 a couple seconds here to work out the 243 00:15:00,399 --> 00:15:03,129 kinks find movement that feels good 244 00:15:03,129 --> 00:15:05,319 looping the shoulders maybe more circles 245 00:15:05,319 --> 00:15:08,560 with the nose working any tension out 246 00:15:08,560 --> 00:15:11,579 and the ankles the feet the toes 247 00:15:11,579 --> 00:15:13,649 anything at all 248 00:15:13,649 --> 00:15:17,079 and then after you've taken that time 249 00:15:17,079 --> 00:15:19,420 for yourself we'll come to feet together 250 00:15:19,420 --> 00:15:20,670 really together 251 00:15:20,670 --> 00:15:22,930 what kind of zipper up through the legs 252 00:15:22,930 --> 00:15:24,279 here again take your time getting your 253 00:15:24,279 --> 00:15:27,300 pee still doing some freestyle movement 254 00:15:27,300 --> 00:15:29,439 but eventually we'll come to a nice 255 00:15:29,439 --> 00:15:32,050 strong Mountain with the feet together 256 00:15:32,050 --> 00:15:34,360 leg zipped up tight lengthening down 257 00:15:34,360 --> 00:15:36,699 through the tailbone relax your 258 00:15:36,699 --> 00:15:40,240 shoulders down create space and inhale 259 00:15:40,240 --> 00:15:42,339 reach the fingertips all the way up 260 00:15:42,339 --> 00:15:47,680 exhale hook the thumbs draw the 261 00:15:47,680 --> 00:15:51,100 shoulders down inhale carve a line with 262 00:15:51,100 --> 00:15:53,769 the nose look up is our little wu-tang 263 00:15:53,769 --> 00:15:55,209 yoga audition alright I'm just going to 264 00:15:55,209 --> 00:15:58,600 say it inhale lift and then exhale 265 00:15:58,600 --> 00:16:04,439 tilting over to the right inhale lift 266 00:16:04,439 --> 00:16:10,059 exhale tilting over to the left inhale 267 00:16:10,059 --> 00:16:13,360 lift exhale break free bend the elbows 268 00:16:13,360 --> 00:16:15,730 cactus arms as you send it all the way 269 00:16:15,730 --> 00:16:18,339 down so nice opening to the shoulders as 270 00:16:18,339 --> 00:16:21,730 you release there with control here we 271 00:16:21,730 --> 00:16:24,430 go inhale halfway lift nice and slow 272 00:16:24,430 --> 00:16:28,389 today find that length use your exhale 273 00:16:28,389 --> 00:16:32,529 to slide it back down inhale reach for 274 00:16:32,529 --> 00:16:35,110 the skies read the fingertips press into 275 00:16:35,110 --> 00:16:40,290 your base exhale hands to heart 276 00:16:40,290 --> 00:16:44,930 same thing soft knees inhale reach it up 277 00:16:44,930 --> 00:16:48,630 poke the thumbs and exhale over to the 278 00:16:48,630 --> 00:16:52,410 right spread the fingers here inhale 279 00:16:52,410 --> 00:16:59,520 lift to Center exhale to the left inhale 280 00:16:59,520 --> 00:17:02,280 to Center exhale break free bend the 281 00:17:02,280 --> 00:17:06,380 elbows send it down forward fold 282 00:17:06,380 --> 00:17:11,630 on your next breath in halfway lift and 283 00:17:11,630 --> 00:17:16,980 exhale down you go inhale reach for the 284 00:17:16,980 --> 00:17:22,760 sky strong base exhale hands to heart 285 00:17:22,760 --> 00:17:27,630 soft knees inhale reach it up hook the 286 00:17:27,630 --> 00:17:31,220 thumbs exhale take it to the right 287 00:17:31,220 --> 00:17:37,010 inhale to Center exhale to the left 288 00:17:37,010 --> 00:17:40,580 inhale to Center exhale break free 289 00:17:40,580 --> 00:17:44,340 slowly lower down with control good 290 00:17:44,340 --> 00:17:49,650 inhale halfway lift exhale soften and 291 00:17:49,650 --> 00:17:52,530 bow great palms come to the mat so bend 292 00:17:52,530 --> 00:17:55,140 your knees step the right foot back step 293 00:17:55,140 --> 00:17:59,160 the left foot back plank breathe deep 294 00:17:59,160 --> 00:18:02,280 here press into all ten knuckles then 295 00:18:02,280 --> 00:18:04,170 send your gaze forward come onto the 296 00:18:04,170 --> 00:18:05,970 tippy tip toes hug the elbows in and 297 00:18:05,970 --> 00:18:08,270 slowly lower all the way to the belly 298 00:18:08,270 --> 00:18:12,360 flip the toes inhale Cobra move with 299 00:18:12,360 --> 00:18:17,190 your breath exhale release inhale all 300 00:18:17,190 --> 00:18:18,530 fours 301 00:18:18,530 --> 00:18:24,590 exhale Child's Pose three breaths here 302 00:18:25,900 --> 00:18:28,240 count them out make sure you're not 303 00:18:28,240 --> 00:18:30,070 clenching the shoulders or clenching the 304 00:18:30,070 --> 00:18:40,350 jaw after your third exhale engage 305 00:18:40,350 --> 00:18:43,690 fingertips toes feel your calves and 306 00:18:43,690 --> 00:18:45,420 lift your centre back up to all fours 307 00:18:45,420 --> 00:18:48,220 curl the toes under and send the hips up 308 00:18:48,220 --> 00:18:52,540 high down dog drop the left heel lift 309 00:18:52,540 --> 00:18:55,660 the right leg up big breath then send it 310 00:18:55,660 --> 00:18:57,510 all the way up into a nice low lunge 311 00:18:57,510 --> 00:18:59,950 feel free to lower the back knee here if 312 00:18:59,950 --> 00:19:02,350 you need inhale loop the shoulders look 313 00:19:02,350 --> 00:19:06,640 forward exhale plant the palms step the 314 00:19:06,640 --> 00:19:11,050 right toes back to plank again strong 315 00:19:11,050 --> 00:19:12,400 here we're going to come onto the toes 316 00:19:12,400 --> 00:19:14,410 inhale look forward hug the elbows in 317 00:19:14,410 --> 00:19:17,370 slowly lower all the way the belly 318 00:19:17,370 --> 00:19:21,940 inhale Cobra open your heart exhale 319 00:19:21,940 --> 00:19:27,850 release inhale to all fours and exhale 320 00:19:27,850 --> 00:19:29,040 Child's Pose 321 00:19:29,040 --> 00:19:32,770 nice work take three breaths here and 322 00:19:32,770 --> 00:19:34,480 make sure you're not holding any tension 323 00:19:34,480 --> 00:19:39,540 around the shoulders or the jaw 324 00:19:46,160 --> 00:19:49,200 after a third exhale again begin to 325 00:19:49,200 --> 00:19:52,110 engage fingerprints toes lift your 326 00:19:52,110 --> 00:19:56,669 Center up or release curl the toes under 327 00:19:56,669 --> 00:20:00,450 and send it up to down dog this time 328 00:20:00,450 --> 00:20:02,520 drop the right heel inhale lift the left 329 00:20:02,520 --> 00:20:03,799 leg up high 330 00:20:03,799 --> 00:20:07,230 exhale squeeze up and in step it up to a 331 00:20:07,230 --> 00:20:09,539 nice low lunge gather your bearings find 332 00:20:09,539 --> 00:20:13,049 your footing inhale open the heart and 333 00:20:13,049 --> 00:20:17,250 let it shine exhale plant the palms step 334 00:20:17,250 --> 00:20:22,049 the left toes back plank slowly coming 335 00:20:22,049 --> 00:20:24,210 onto the tippy tip toes gaze forward hug 336 00:20:24,210 --> 00:20:25,860 the elbows into the side body keep the 337 00:20:25,860 --> 00:20:28,350 quads engaged navel draws up as you 338 00:20:28,350 --> 00:20:30,590 slowly lower down 339 00:20:30,590 --> 00:20:35,760 good flip the toes inhale Cobra exhale 340 00:20:35,760 --> 00:20:40,820 release inhale back to all fours and 341 00:20:40,820 --> 00:20:45,240 exhale Child's Pose beautiful three 342 00:20:45,240 --> 00:20:47,580 breaths here town and out stay focused 343 00:20:47,580 --> 00:20:50,899 stay calm 344 00:21:04,049 --> 00:21:06,579 after your third exhale with the eyes 345 00:21:06,579 --> 00:21:15,569 closed repeat the mantra I in control 346 00:21:15,569 --> 00:21:19,389 dang it spread the palms engage come 347 00:21:19,389 --> 00:21:21,249 back to all fours make your way to down 348 00:21:21,249 --> 00:21:21,909 dog 349 00:21:21,909 --> 00:21:24,009 hit the refresh button here big breath 350 00:21:24,009 --> 00:21:26,919 in as you lift the hips up high nice 351 00:21:26,919 --> 00:21:29,489 cleansing breath out through the mouth 352 00:21:29,489 --> 00:21:32,319 then the knees hop to the top or repeat 353 00:21:32,319 --> 00:21:38,079 the slow walk on your next breath in 354 00:21:38,079 --> 00:21:41,190 halfway lift feet are together today and 355 00:21:41,190 --> 00:21:45,039 exhale forward fold bend the knees 356 00:21:45,039 --> 00:21:47,349 inhale reach for the sky spread the 357 00:21:47,349 --> 00:21:54,399 fingertips exhale hands to heart inhale 358 00:21:54,399 --> 00:21:58,929 reach the fingertips up high exhale bend 359 00:21:58,929 --> 00:22:02,859 the elbows down you go inhale halfway 360 00:22:02,859 --> 00:22:07,959 lift exhale bow bend the knees plant the 361 00:22:07,959 --> 00:22:11,589 palms step or hop it back to plank shift 362 00:22:11,589 --> 00:22:13,239 your weight forward hug the elbows in 363 00:22:13,239 --> 00:22:15,849 belly to Cobra or now chaturanga to 364 00:22:15,849 --> 00:22:17,499 upward facing dog 365 00:22:17,499 --> 00:22:21,639 you play inhale in as you exhale down 366 00:22:21,639 --> 00:22:27,699 dog now walk the big toes together here 367 00:22:27,699 --> 00:22:29,859 then anchor through the left heels you 368 00:22:29,859 --> 00:22:32,829 bend the right knee here we are pressing 369 00:22:32,829 --> 00:22:35,109 into all ten knuckles all ten 370 00:22:35,109 --> 00:22:38,739 fingerprints big breath in exhale switch 371 00:22:38,739 --> 00:22:40,509 right heel down left knee and you got 372 00:22:40,509 --> 00:22:41,889 this now notice what's going on the 373 00:22:41,889 --> 00:22:43,749 ribcage here can you hug the ribcage in 374 00:22:43,749 --> 00:22:46,690 just a little bit good 375 00:22:46,690 --> 00:22:48,969 gently release drop the left heel down 376 00:22:48,969 --> 00:22:51,359 inhale lift the right leg up high 377 00:22:51,359 --> 00:22:53,769 exhale squeeze right knee up and in 378 00:22:53,769 --> 00:22:55,569 towards the heart then step it up into 379 00:22:55,569 --> 00:22:59,709 your lunge great inhale come up on the 380 00:22:59,709 --> 00:23:03,069 fingertips nice low lunge then exhale 381 00:23:03,069 --> 00:23:05,229 I'm going to plant the left palm swing 382 00:23:05,229 --> 00:23:07,690 the right palm around to join it walk 383 00:23:07,690 --> 00:23:11,319 the right foot out just a hair beautiful 384 00:23:11,319 --> 00:23:14,060 lizard pose loop the shoulders inhale 385 00:23:14,060 --> 00:23:16,400 art forward you can lower down onto that 386 00:23:16,400 --> 00:23:21,820 left knee here if you need big breaths 387 00:23:23,950 --> 00:23:26,240 great then slowly I'm going to take my 388 00:23:26,240 --> 00:23:29,180 left palm strong base here I'm going to 389 00:23:29,180 --> 00:23:31,400 reach my right fingertips up high as I 390 00:23:31,400 --> 00:23:33,110 do so I'm going to turn onto the outer 391 00:23:33,110 --> 00:23:35,240 edge of my left foot turn my right toes 392 00:23:35,240 --> 00:23:37,970 out and lift the hips takes a second 393 00:23:37,970 --> 00:23:39,830 getting to this if you're new so use the 394 00:23:39,830 --> 00:23:41,570 video use your gaze and then come into 395 00:23:41,570 --> 00:23:42,260 your shape 396 00:23:42,260 --> 00:23:43,490 we'll be here for three breaths 397 00:23:43,490 --> 00:23:49,510 breathing deep in control 398 00:23:49,510 --> 00:23:51,920 so definitely meaning our boundaries a 399 00:23:51,920 --> 00:23:53,360 little bit today but staying in control 400 00:23:53,360 --> 00:23:57,170 using the breath great right fingertips 401 00:23:57,170 --> 00:23:59,390 come down right toes come back to Center 402 00:23:59,390 --> 00:24:01,010 we pivot on the back foot come back to a 403 00:24:01,010 --> 00:24:03,980 nice low lunge inhale and look forward 404 00:24:03,980 --> 00:24:07,280 exhale plant the palms move through your 405 00:24:07,280 --> 00:24:10,880 vinyasa here or take a break Child's 406 00:24:10,880 --> 00:24:18,430 Pose we'll meet in down dog 407 00:24:25,360 --> 00:24:27,980 drop the right heel bend the left knee 408 00:24:27,980 --> 00:24:30,140 into Center hug the lower ribs in stay 409 00:24:30,140 --> 00:24:34,220 here pressing away from the earth then 410 00:24:34,220 --> 00:24:36,080 switch left heel down right knee to 411 00:24:36,080 --> 00:24:38,090 Center hug the lower ribs in connect to 412 00:24:38,090 --> 00:24:42,919 your Center and then switch right heel 413 00:24:42,919 --> 00:24:45,080 down this time inhale slide the left leg 414 00:24:45,080 --> 00:24:46,000 up high 415 00:24:46,000 --> 00:24:49,700 exhale squeeze step it up into your nice 416 00:24:49,700 --> 00:24:54,470 low lunge lunge loop the shoulders grow 417 00:24:54,470 --> 00:24:56,659 light on the fingertips here big breath 418 00:24:56,659 --> 00:25:00,830 in and then slowly slide the left palm 419 00:25:00,830 --> 00:25:02,779 over to the right walk the left foot out 420 00:25:02,779 --> 00:25:04,159 just a little bit coming into lizard 421 00:25:04,159 --> 00:25:04,820 pose here 422 00:25:04,820 --> 00:25:07,100 this is an intense posture so lower that 423 00:25:07,100 --> 00:25:08,570 knee if you need to lift the fingertips 424 00:25:08,570 --> 00:25:17,659 if you need to use a block breathe then 425 00:25:17,659 --> 00:25:19,520 draw the right palm underneath the right 426 00:25:19,520 --> 00:25:21,890 shoulder here we can allow the left toes 427 00:25:21,890 --> 00:25:23,960 to turn out if we need to and then send 428 00:25:23,960 --> 00:25:26,809 the left fingertips up high and then 429 00:25:26,809 --> 00:25:28,730 continue the journey on to the outer 430 00:25:28,730 --> 00:25:31,100 edge of the right foot left foot turns 431 00:25:31,100 --> 00:25:33,309 out and we inhale lift the hips up high 432 00:25:33,309 --> 00:25:36,380 breathe deep here three breaths at least 433 00:25:36,380 --> 00:25:38,260 lengthening through the crown 434 00:25:38,260 --> 00:25:43,820 so can we stay in control here a lot 435 00:25:43,820 --> 00:25:46,179 going on lift the hips one more breath 436 00:25:46,179 --> 00:25:49,070 meet your edge and then slowly dial 437 00:25:49,070 --> 00:25:51,200 everything back mindfully mindfully 438 00:25:51,200 --> 00:25:54,440 mindfully back to your low lunge inhale 439 00:25:54,440 --> 00:25:58,159 look forward exhale straight to Child's 440 00:25:58,159 --> 00:25:59,960 Pose or plant the palms step the left 441 00:25:59,960 --> 00:26:03,309 toes back and move through your vinyasa 442 00:26:03,309 --> 00:26:06,710 you will meet in child's pose this time 443 00:26:06,710 --> 00:26:09,039 to send the fingertips all the way back 444 00:26:09,039 --> 00:26:11,539 let the shoulders round forward as you 445 00:26:11,539 --> 00:26:14,960 rest the forehead on the earth three 446 00:26:14,960 --> 00:26:18,429 breaths here count amount 447 00:26:31,350 --> 00:26:34,539 and reach the fingertips forward engaged 448 00:26:34,539 --> 00:26:38,260 come back to all fours send the hips up 449 00:26:38,260 --> 00:26:41,860 high downward dog and we'll walk the big 450 00:26:41,860 --> 00:26:44,789 toes to the midline in one more time 451 00:26:44,789 --> 00:26:46,690 great we're going to drop the left heel 452 00:26:46,690 --> 00:26:48,610 lift the right leg high step it all the 453 00:26:48,610 --> 00:26:50,919 way up and into a nice warrior one pivot 454 00:26:50,919 --> 00:26:54,400 on the back foot so find your warrior 455 00:26:54,400 --> 00:26:58,210 one legs nice and strong then inhale 456 00:26:58,210 --> 00:26:59,860 reach the fingertips up high and this 457 00:26:59,860 --> 00:27:01,120 time we're going to hook the thumbs one 458 00:27:01,120 --> 00:27:01,840 more time 459 00:27:01,840 --> 00:27:04,029 bubu tang here as you draw the shoulders 460 00:27:04,029 --> 00:27:05,890 down and engage through the back leg 461 00:27:05,890 --> 00:27:08,230 like no other so really pressing and 462 00:27:08,230 --> 00:27:09,820 pressing into the knife edge of that 463 00:27:09,820 --> 00:27:12,360 back foot engaging the left inner thigh 464 00:27:12,360 --> 00:27:15,100 lengthening tailbone down inhale and 465 00:27:15,100 --> 00:27:17,590 lift your heart exhale slow tilt to the 466 00:27:17,590 --> 00:27:21,130 right whoa inhale back to Center slow 467 00:27:21,130 --> 00:27:22,679 tilt to the left 468 00:27:22,679 --> 00:27:27,120 inhale back to Center exhale warrior two 469 00:27:27,120 --> 00:27:29,620 pull the pinkies back stand up nice and 470 00:27:29,620 --> 00:27:30,070 tall 471 00:27:30,070 --> 00:27:31,929 maybe sink a little deeper into that 472 00:27:31,929 --> 00:27:38,230 front leg beautiful then then step into 473 00:27:38,230 --> 00:27:39,730 that front foot straighten that front 474 00:27:39,730 --> 00:27:41,350 leg we're going to turn the right toes 475 00:27:41,350 --> 00:27:44,110 in send the left toes out come into 476 00:27:44,110 --> 00:27:47,350 warrior one on the other side here we go 477 00:27:47,350 --> 00:27:49,240 reaching the fingertips up strong 478 00:27:49,240 --> 00:27:53,250 foundation that back leg hook the thumbs 479 00:27:53,250 --> 00:27:58,029 lift your heart inhale in squeeze the 480 00:27:58,029 --> 00:27:59,200 inner thighs in the midline as you 481 00:27:59,200 --> 00:28:03,159 exhale tilt to the left inhale back to 482 00:28:03,159 --> 00:28:07,890 Center lengthen exhale tilt to the right 483 00:28:07,890 --> 00:28:12,250 and hell back to Center exhale warrior 484 00:28:12,250 --> 00:28:18,179 two beautiful take a breath here 485 00:28:18,860 --> 00:28:20,929 and power through that left foot 486 00:28:20,929 --> 00:28:23,000 straighten both toes are going to turn 487 00:28:23,000 --> 00:28:26,269 into Center as we come to a nice wide 488 00:28:26,269 --> 00:28:29,330 legged stance draw the hands to the 489 00:28:29,330 --> 00:28:33,610 waistline here stand up nice and tall 490 00:28:33,610 --> 00:28:37,700 inhale in exhale begin to fold keep a 491 00:28:37,700 --> 00:28:40,279 flat back as long as possible here so 492 00:28:40,279 --> 00:28:42,169 we're drawing the elbows back towards 493 00:28:42,169 --> 00:28:45,980 each other we're really staying focused 494 00:28:45,980 --> 00:28:47,659 aware on the sensation in the backs of 495 00:28:47,659 --> 00:28:50,620 the legs not gripping through the toes 496 00:28:50,620 --> 00:28:54,649 pause for a moment here and then slowly 497 00:28:54,649 --> 00:28:57,740 release the arms and we come down here 498 00:28:57,740 --> 00:29:02,149 all the way great now from here soften 499 00:29:02,149 --> 00:29:04,909 through the knees then the knees drop 500 00:29:04,909 --> 00:29:06,620 the sitting bones down when you come 501 00:29:06,620 --> 00:29:08,809 into like a gorilla pose here as you 502 00:29:08,809 --> 00:29:12,950 inhale halfway lift and then exhale 503 00:29:12,950 --> 00:29:14,870 release everything straightening back 504 00:29:14,870 --> 00:29:18,500 through the legs beautiful you might 505 00:29:18,500 --> 00:29:21,889 grab the big toes here you might grab 506 00:29:21,889 --> 00:29:24,169 the ankles you might draw the palms in 507 00:29:24,169 --> 00:29:25,850 line with the arches of the feet 508 00:29:25,850 --> 00:29:27,679 bringing the crown of the head down then 509 00:29:27,679 --> 00:29:29,029 take three breaths here maybe you're 510 00:29:29,029 --> 00:29:32,380 just holding yourself up nice and high 511 00:29:32,380 --> 00:29:36,260 stay in control if you have an inversion 512 00:29:36,260 --> 00:29:37,940 practice this would be a good place 513 00:29:37,940 --> 00:29:41,750 maybe to insert headstand but only if 514 00:29:41,750 --> 00:29:46,720 you have that practice safe and strong 515 00:29:53,150 --> 00:29:57,180 and after your third juicy exhale will 516 00:29:57,180 --> 00:29:59,610 soften through the knees top the chin 517 00:29:59,610 --> 00:30:01,290 into the chest so bend your knees bend 518 00:30:01,290 --> 00:30:02,520 your knees bend your knees coming 519 00:30:02,520 --> 00:30:04,200 through that gorilla pose again here the 520 00:30:04,200 --> 00:30:07,170 arms hang we press into the feet we 521 00:30:07,170 --> 00:30:11,730 slowly roll it up through the spine yeah 522 00:30:11,730 --> 00:30:14,820 so the fingertips behind bring the palms 523 00:30:14,820 --> 00:30:18,110 to the lower back fingertips facing up 524 00:30:18,110 --> 00:30:20,970 press the base of the palm and the thumb 525 00:30:20,970 --> 00:30:23,580 into the sacrum here and just find a 526 00:30:23,580 --> 00:30:25,110 link so we're not doing a big ol 527 00:30:25,110 --> 00:30:28,290 backbend here just a nice counter pose 528 00:30:28,290 --> 00:30:30,060 drawing the sacrum down lifting the 529 00:30:30,060 --> 00:30:34,170 heart drawing the shoulders down elbows 530 00:30:34,170 --> 00:30:37,170 reaching towards one another open your 531 00:30:37,170 --> 00:30:42,660 heart and then exhale release great 532 00:30:42,660 --> 00:30:45,180 heel-toe heel-toe the feet in or if 533 00:30:45,180 --> 00:30:46,590 you're feeling adventurous hop it 534 00:30:46,590 --> 00:30:53,070 together this practice is ending me out 535 00:30:53,070 --> 00:30:55,860 feeling it palms come together at the 536 00:30:55,860 --> 00:30:57,170 heart 537 00:30:57,170 --> 00:31:01,730 Mountain namaste 538 00:31:04,580 --> 00:31:08,040 then find soft knees and one last time 539 00:31:08,040 --> 00:31:12,300 we inhale reach up exhale letting it all 540 00:31:12,300 --> 00:31:17,840 go forward full and halfway lift engage 541 00:31:17,840 --> 00:31:20,940 and then again letting it all go forward 542 00:31:20,940 --> 00:31:23,940 fold plant the palms step or hop it back 543 00:31:23,940 --> 00:31:28,590 to plank and then slowly lowering to the 544 00:31:28,590 --> 00:31:34,440 belly inhale Cobra keep it soft exhale 545 00:31:34,440 --> 00:31:39,420 release inhale back to all fours exhale 546 00:31:39,420 --> 00:31:53,690 Child's Pose three breaths don't worry 547 00:31:53,690 --> 00:32:01,160 be happy don't worry be happy now just 548 00:32:01,160 --> 00:32:06,210 slowly come back all fours swinging the 549 00:32:06,210 --> 00:32:10,260 legs to the side and coming to a seat 550 00:32:10,260 --> 00:32:12,390 keep the knees lifted here as you center 551 00:32:12,390 --> 00:32:16,260 yourself on the mat soles of the feet 552 00:32:16,260 --> 00:32:18,210 will come to the ground we'll slide the 553 00:32:18,210 --> 00:32:20,100 hands to the backs of the thighs and 554 00:32:20,100 --> 00:32:24,150 slowly roll it down slowly just 555 00:32:24,150 --> 00:32:28,800 collapsed keeping it real here friends 556 00:32:28,800 --> 00:32:31,290 keeping it real so protect the lower 557 00:32:31,290 --> 00:32:34,760 back here by tucking the tailbone 558 00:32:34,760 --> 00:32:37,260 actually finding that little lift of the 559 00:32:37,260 --> 00:32:39,000 tailbone up towards the sky to be more 560 00:32:39,000 --> 00:32:41,220 specific so that you can be nice and 561 00:32:41,220 --> 00:32:44,000 flush with the lower back body engage 562 00:32:44,000 --> 00:32:47,550 your abdominal wall by doing so as well 563 00:32:47,550 --> 00:32:50,370 it's nice and then we flip the palms up 564 00:32:50,370 --> 00:32:53,250 we inhale draw the shoulders down exhale 565 00:32:53,250 --> 00:32:55,590 lift pause here to just go through your 566 00:32:55,590 --> 00:32:57,150 alignment make sure you're not clenching 567 00:32:57,150 --> 00:32:59,220 here make sure there's no weird stuff 568 00:32:59,220 --> 00:33:01,020 going on between the crown of the head 569 00:33:01,020 --> 00:33:03,809 and the chin nice and long in fact send 570 00:33:03,809 --> 00:33:05,280 your gaze once you get this on the bed 571 00:33:05,280 --> 00:33:08,460 send your gaze to maybe in the room 572 00:33:08,460 --> 00:33:10,590 you're in we say like where the ceiling 573 00:33:10,590 --> 00:33:12,540 and the wall meet is usually a good 574 00:33:12,540 --> 00:33:14,429 place but you're just kind of going for 575 00:33:14,429 --> 00:33:15,180 this essential 576 00:33:15,180 --> 00:33:18,150 the gays up rather than here or here 577 00:33:18,150 --> 00:33:22,380 yeah okay lift the pinkies up elbow 578 00:33:22,380 --> 00:33:27,780 creases towards the sky baby pulses baby 579 00:33:27,780 --> 00:33:31,980 pulses as the tailbone reaches up man 580 00:33:31,980 --> 00:33:33,660 you can feel right hands on the belly 581 00:33:33,660 --> 00:33:35,280 for a second you can feel just by 582 00:33:35,280 --> 00:33:36,840 engaging there you don't even have two 583 00:33:36,840 --> 00:33:39,480 pulls it's working and baby pulses are 584 00:33:39,480 --> 00:33:43,080 continuing the neck is soft the crown of 585 00:33:43,080 --> 00:33:46,080 the head has energy reaching out baby 586 00:33:46,080 --> 00:33:53,700 pulses and then we release rest the head 587 00:33:53,700 --> 00:33:56,130 rest the neck rest the shoulders big 588 00:33:56,130 --> 00:34:01,340 breath in big breath out 589 00:34:01,340 --> 00:34:04,050 good interlace the fingertips bring them 590 00:34:04,050 --> 00:34:06,690 behind the head extend the thumbs give 591 00:34:06,690 --> 00:34:08,610 yourself a little neck massage so just 592 00:34:08,610 --> 00:34:10,260 in case any tension crept up there while 593 00:34:10,260 --> 00:34:11,159 you were trying to put your out baby 594 00:34:11,159 --> 00:34:17,969 pulses take care of it now and then 595 00:34:17,969 --> 00:34:22,139 inhale in exhale lift inhale lower 596 00:34:22,139 --> 00:34:27,230 exhale lift same thing keep your gaze up 597 00:34:27,230 --> 00:34:31,409 elbows wide inhale lower move with your 598 00:34:31,409 --> 00:34:34,380 breath exhale lift for a little more 599 00:34:34,380 --> 00:34:36,389 lift the feet it's parallel to the 600 00:34:36,389 --> 00:34:38,969 ceiling scoop the tab1 up so the the 601 00:34:38,969 --> 00:34:40,949 lower back is flush with the mat keep it 602 00:34:40,949 --> 00:34:45,900 going inhale lower exhale lift inhale 603 00:34:45,900 --> 00:34:48,830 lower exhale lift 604 00:34:48,830 --> 00:34:50,969 close your eyes move with your breath 605 00:34:50,969 --> 00:34:58,459 make it one breathing machine XS 606 00:35:08,360 --> 00:35:10,980 and then keep it going release the arms 607 00:35:10,980 --> 00:35:13,560 reach towards the outer edge of the feet 608 00:35:13,560 --> 00:35:17,400 inhale lower exhale lift inhale lower 609 00:35:17,400 --> 00:35:20,280 exhale lift and then take the palms 610 00:35:20,280 --> 00:35:28,260 together and over to the left inhale 611 00:35:28,260 --> 00:35:34,380 lower exhale it over to the right inhale 612 00:35:34,380 --> 00:35:39,840 lower exhale it do one more and then 613 00:35:39,840 --> 00:35:42,540 release give yourself a big hug gently 614 00:35:42,540 --> 00:35:44,010 rocked ahead a little side to side here 615 00:35:44,010 --> 00:35:49,860 to ear mmm nice slide the hands to the 616 00:35:49,860 --> 00:35:52,860 inner arches and then slide the soles of 617 00:35:52,860 --> 00:35:56,070 the feet up towards the sky anchor down 618 00:35:56,070 --> 00:35:59,310 through the shoulders strong and then 619 00:35:59,310 --> 00:36:02,730 gently press up with the heels then 620 00:36:02,730 --> 00:36:05,160 lengthen your tailbone actively so 621 00:36:05,160 --> 00:36:06,870 actively towards the front edge of your 622 00:36:06,870 --> 00:36:15,120 mat and enjoy great then softly 623 00:36:15,120 --> 00:36:18,240 releasing bringing the CIL's the feet 624 00:36:18,240 --> 00:36:20,610 back down to the earth hands are going 625 00:36:20,610 --> 00:36:23,280 to rest gently on the belly here slowly 626 00:36:23,280 --> 00:36:26,330 melting the knees from here so just 627 00:36:26,330 --> 00:36:28,410 rocking on the feet so we're not going 628 00:36:28,410 --> 00:36:30,030 into it twists just where the knees are 629 00:36:30,030 --> 00:36:34,020 melt them to the right the left then 630 00:36:34,020 --> 00:36:36,780 cross the left ankle over the right nice 631 00:36:36,780 --> 00:36:38,910 so as stretch here as we breathe breathe 632 00:36:38,910 --> 00:36:40,850 into the side body keep the shoulders 633 00:36:40,850 --> 00:36:45,720 crawling down from the ears lots of 634 00:36:45,720 --> 00:36:48,870 energy in the feet to protect the knees 635 00:36:48,870 --> 00:36:52,620 always and then releasing and melting 636 00:36:52,620 --> 00:36:55,110 knees over to the right this might be 637 00:36:55,110 --> 00:36:56,760 enough or you might cross the right 638 00:36:56,760 --> 00:36:59,070 ankle over the top of the left thigh and 639 00:36:59,070 --> 00:37:01,500 active in the feet breathe here breathe 640 00:37:01,500 --> 00:37:04,970 breathe breathe hmm 641 00:37:13,490 --> 00:37:17,150 and slowly release so from here ask 642 00:37:17,150 --> 00:37:18,680 yourself if there's anything else you'd 643 00:37:18,680 --> 00:37:22,700 like a twist maybe a plow pose a 644 00:37:22,700 --> 00:37:25,609 shoulder stand maybe a bridge pose or 645 00:37:25,609 --> 00:37:28,070 bow pose there's anything else you're 646 00:37:28,070 --> 00:37:30,170 craving in the body right now give it a 647 00:37:30,170 --> 00:37:33,200 try and make sure to take care of care 648 00:37:33,200 --> 00:37:34,760 of it fulfill that and then when you're 649 00:37:34,760 --> 00:37:41,300 ready slide the legs out breathe into 650 00:37:41,300 --> 00:37:44,570 your hands here a couple breaths if 651 00:37:44,570 --> 00:37:46,670 you're in freestyle then you know you're 652 00:37:46,670 --> 00:37:49,040 playing there otherwise we're here doing 653 00:37:49,040 --> 00:37:52,029 some belly breath 654 00:38:01,640 --> 00:38:03,830 wherever you are 655 00:38:03,830 --> 00:38:07,520 reconnect one last time to the mantra I 656 00:38:07,520 --> 00:38:15,990 am in control my happiness my life my 657 00:38:15,990 --> 00:38:23,720 story time to rock if you're freestyling 658 00:38:23,720 --> 00:38:28,530 slowly make your way to nice flat back 659 00:38:28,530 --> 00:38:30,360 supine position here just for a couple 660 00:38:30,360 --> 00:38:33,480 breaths to restore to find you a sense 661 00:38:33,480 --> 00:38:35,670 of peace let it wash over the body with 662 00:38:35,670 --> 00:38:41,390 the big breath in and a big breath out 663 00:38:45,020 --> 00:38:48,030 let's take a quiet moment here to notice 664 00:38:48,030 --> 00:38:52,310 how you feel in the mind and the body 665 00:38:52,310 --> 00:38:56,720 and even around your heart 666 00:39:00,230 --> 00:39:03,290 nice work today my friends doing awesome 667 00:39:03,290 --> 00:39:06,160 enjoy your day I'll see you tomorrow 668 00:39:06,160 --> 00:39:09,160 namaste