hello my friends and welcome to 30 days

of yoga camp it's day 24 and it's time

to take it back take it all back the

mantra is I am in control let's get

started

okeydoke today we're going to begin in a

nice comfortable seat get settled in and

as you begin to get settled in notice

your breath

and just want to sneak in a little love

note here saying you're doing awesome

day 24 really really nice here we are

let's see what today's practice has in

store close your eyeballs close your

eyelids see and soften the skin to the

face and begin to deepen your breath do

the best you can

and slowly dropping the chin to the

chest draw big circles with the nose

continue to deepen the breath and

continue to keep your eyes closed

drawing the attention inward and

reversing the circle so today's little

ditty is going to be a little bit

different same vocabulary about with a

little more structure just as a way to

play I always say find freedom within

the forum so you can drop the next

circles now and inhale lift the

shoulders up to the ears exhale drop

them down eyes can open here as we

inhale squeeze and lift exhale drop down

and one more time inhale squeeze and

lift exhale drop them down draw the

palms together at the heart lifting and

lengthening through all four sides of

the torso when we come to the

affirmation of the mantra today I am in

control this is a maybe tricky one as

well but I'm seeing it as I am in

control of me my life I always say it

all the time I take responsibility for

my own happiness we always say your yoga

with Adriene Chris and I were always

like remembering and Chris is always

really good about reminding me like

we're here to to create something new

and to be authentic and so that idea of

you know it sounds kind of cheesy but I

love it write your own story is baller

so I am in control of my own story

and I believe in the power of word and

thoughts so close your eyes and say to

yourself I'm and controls might be

helpful if you're feeling like you know

yeah I know we've all been there that

that feeling of like I just can't win

you ever felt that way or if you ever

felt like it's just a lose-lose

situation so here we are I am in control

start infusing a little controlled

breath here so big breath in as you

exhale I am in control say it to

yourself big inhale in as you exhale say

the mantra and one more time

awesome gently release the fingertips to

your side send the legs out long

and we extend through the left heel

pressing the left heel cross the right

ankle over the left so same thing here

as yesterday we reach the left

fingertips all the way up and as you

exhale come into your twist this time

you can bring the fingertips behind but

just remember that idea of cranking and

see if you can stay true to the spine

what does that mean it's nice and long

so we tend to twist in the areas of the

spine that are already flexible and then

we just twist and twist and twist in the

same spots so see if you can keep head

over heart heart over pelvis here you

might not go as far and then with

control slowly release back to Center

and switch left ankle crosses over the

right leg and reaching up through the

right fingertips but just finding that

length and then just finding your twist

here and really considering the spine

rather than hitting your mark with the

shape it's a totally different

experience

take one more breath wherever you are

and then with control slowly release

great uncross the legs come through to

all fours take your time getting there

when you arrive moving with the breath

cat cow close your eyes for this one so

you can really try to sync up with your

breath nice awareness and control of the

pranayama today inhale and exhale keep

it going

try to really sync up with your breath

today

do one more

then send it back hips to heels

fingertips reach forward maybe you turn

the two big toes in a little bit here

and again I am in control and just hang

with me guys I made it this far together

again take what works for you

discard politely discard what doesn't

but just try it on for size you never

know I am in control maybe it's just

that as the mantra maybe you take this

moment here quietly in your peaceful

little cave to finish that sentence get

a little more specific I am in control

of what I eat I am in control of my

story my destiny

and then notice how this makes you feel

no right or wrong or just notice and

let's begin to deepen the breath once

again slowly begin to play a little

piano with the fingertips and eventually

crawling them a little further further

further towards the front and then press

into your toes feel those calf muscles

engage and then lift your heart back to

all fours great find that tabletop

position here really stacking so wrists

underneath the shoulders knees

underneath the hip points inhale in as

you exhale press into the earth let the

knees hover just welcoming a little heat

into our practice today big breaths here

let me hear you good then slowly release

and then keep the top of the left foot

pressing down here we're going to lift

the right knee and begin to draw big

circles so this is slow and controlled

movement so take a look at the vid and

then tit and then once you feel like you

have it take a look straight down have

your focal point be between your two

index fingers or slightly ahead and

press into all ten fingerprints as you

slowly carve lying in space big circle

with the right knee press up and out of

your foundation so careful not to

collapse on the left here here hip here

well good and then slowly reverse your

circle this is tough so Bri this is

great for the hip great for that booty

and keep it going notice when you want

to rush it or you want to give up can

you stay in control can you use your

breath to support empower and then

gently release great go ahead and stay

on the tops of the feet here and send

the hips back

and we're s hmm 10 - the rest of you

need to or the fingers or enjoy the

stillness awesome and we engage reaching

the fingertips forward pressing into all

ten fingerprints press into the tops of

the toes feel your calves engage and

then slowly this back up moving into

your tabletop swiftly and then pressing

into the top of the right foot we slowly

begin to lift the left knee up keep the

neck nice and long here as you slowly

with control car big circle through

space with the left knee can you press

into both palms evenly here or are you

kind of crashing into your right side

awesome and now reversing the circle

experiment here you got it oh yeah

and slowly release inhale drop the belly

let your heart radiate forward exhale

send it back this time we're going to

tint the palms and the wrists up so

lifting through the center of your hand

and keeping all ten fingers on the

ground and then melting your heart down

head down gently tug back with the

fingertips here keep breathing and then

we're already nice and engaged already

already

we're already nice and engaged in the

fingerprints press into the tops of the

toes feel your calves and from there

lift your centre back up great release

onto the palms curl the toes under hmm

just stretch the feet and then a

downward dog here we go hips up high

pedal it out find what feels good here

go through your checklist notice how the

body is changing except where you are

today any soreness any tiredness any

fussiness you are awesome you're amazing

for getting on your mat today day 24

super proud of all of us so doing great

take it for a nice slow walk up towards

the front edge and enjoy a nice juicy

forward fold here bend the knees relax

the weight of the head over

now moving with the breath nice slow and

controlled movement here we'll inhale

halfway lift

palms to the tops of the thighs take a

second here in this first one to kind of

go through your checklist looping the

shoulders pulling the elbows back like

little grasshopper legs finding that

gaze straight down so you can lengthen

through the back of the neck so so you

can peek at the video if your Chin's

going out crunching in the back of the

neck draw it down and if your head's

dropping down draw it out nice little oh

sorry

nice little teacup right here in the

back of the neck it's hard work here

soft knees careful not to lock it out

one more breath

then use your exhale to slide it down

stay in control as we inhale same thing

inhale slide it up go through the

checklist it's like that's the sound

effect in my head as I go through this

sequence of body awareness one more

breath and then exhale down and then

inhale lift tightening up the time that

it takes us to go through these little

self adjustments and then on your next

breath take it all the way down awesome

slowly rolling up take your time

close your eyes trust yourself

press firmly into all four corners of

the feet and let your heart lift up take

a couple seconds here to work out the

kinks find movement that feels good

looping the shoulders maybe more circles

with the nose working any tension out

and the ankles the feet the toes

anything at all

and then after you've taken that time

for yourself we'll come to feet together

really together

what kind of zipper up through the legs

here again take your time getting your

pee still doing some freestyle movement

but eventually we'll come to a nice

strong Mountain with the feet together

leg zipped up tight lengthening down

through the tailbone relax your

shoulders down create space and inhale

reach the fingertips all the way up

exhale hook the thumbs draw the

shoulders down inhale carve a line with

the nose look up is our little wu-tang

yoga audition alright I'm just going to

say it inhale lift and then exhale

tilting over to the right inhale lift

exhale tilting over to the left inhale

lift exhale break free bend the elbows

cactus arms as you send it all the way

down so nice opening to the shoulders as

you release there with control here we

go inhale halfway lift nice and slow

today find that length use your exhale

to slide it back down inhale reach for

the skies read the fingertips press into

your base exhale hands to heart

same thing soft knees inhale reach it up

poke the thumbs and exhale over to the

right spread the fingers here inhale

lift to Center exhale to the left inhale

to Center exhale break free bend the

elbows send it down forward fold

on your next breath in halfway lift and

exhale down you go inhale reach for the

sky strong base exhale hands to heart

soft knees inhale reach it up hook the

thumbs exhale take it to the right

inhale to Center exhale to the left

inhale to Center exhale break free

slowly lower down with control good

inhale halfway lift exhale soften and

bow great palms come to the mat so bend

your knees step the right foot back step

the left foot back plank breathe deep

here press into all ten knuckles then

send your gaze forward come onto the

tippy tip toes hug the elbows in and

slowly lower all the way to the belly

flip the toes inhale Cobra move with

your breath exhale release inhale all

fours

exhale Child's Pose three breaths here

count them out make sure you're not

clenching the shoulders or clenching the

jaw after your third exhale engage

fingertips toes feel your calves and

lift your centre back up to all fours

curl the toes under and send the hips up

high down dog drop the left heel lift

the right leg up big breath then send it

all the way up into a nice low lunge

feel free to lower the back knee here if

you need inhale loop the shoulders look

forward exhale plant the palms step the

right toes back to plank again strong

here we're going to come onto the toes

inhale look forward hug the elbows in

slowly lower all the way the belly

inhale Cobra open your heart exhale

release inhale to all fours and exhale

Child's Pose

nice work take three breaths here and

make sure you're not holding any tension

around the shoulders or the jaw

after a third exhale again begin to

engage fingerprints toes lift your

Center up or release curl the toes under

and send it up to down dog this time

drop the right heel inhale lift the left

leg up high

exhale squeeze up and in step it up to a

nice low lunge gather your bearings find

your footing inhale open the heart and

let it shine exhale plant the palms step

the left toes back plank slowly coming

onto the tippy tip toes gaze forward hug

the elbows into the side body keep the

quads engaged navel draws up as you

slowly lower down

good flip the toes inhale Cobra exhale

release inhale back to all fours and

exhale Child's Pose beautiful three

breaths here town and out stay focused

stay calm

after your third exhale with the eyes

closed repeat the mantra I in control

dang it spread the palms engage come

back to all fours make your way to down

dog

hit the refresh button here big breath

in as you lift the hips up high nice

cleansing breath out through the mouth

then the knees hop to the top or repeat

the slow walk on your next breath in

halfway lift feet are together today and

exhale forward fold bend the knees

inhale reach for the sky spread the

fingertips exhale hands to heart inhale

reach the fingertips up high exhale bend

the elbows down you go inhale halfway

lift exhale bow bend the knees plant the

palms step or hop it back to plank shift

your weight forward hug the elbows in

belly to Cobra or now chaturanga to

upward facing dog

you play inhale in as you exhale down

dog now walk the big toes together here

then anchor through the left heels you

bend the right knee here we are pressing

into all ten knuckles all ten

fingerprints big breath in exhale switch

right heel down left knee and you got

this now notice what's going on the

ribcage here can you hug the ribcage in

just a little bit good

gently release drop the left heel down

inhale lift the right leg up high

exhale squeeze right knee up and in

towards the heart then step it up into

your lunge great inhale come up on the

fingertips nice low lunge then exhale

I'm going to plant the left palm swing

the right palm around to join it walk

the right foot out just a hair beautiful

lizard pose loop the shoulders inhale

art forward you can lower down onto that

left knee here if you need big breaths

great then slowly I'm going to take my

left palm strong base here I'm going to

reach my right fingertips up high as I

do so I'm going to turn onto the outer

edge of my left foot turn my right toes

out and lift the hips takes a second

getting to this if you're new so use the

video use your gaze and then come into

your shape

we'll be here for three breaths

breathing deep in control

so definitely meaning our boundaries a

little bit today but staying in control

using the breath great right fingertips

come down right toes come back to Center

we pivot on the back foot come back to a

nice low lunge inhale and look forward

exhale plant the palms move through your

vinyasa here or take a break Child's

Pose we'll meet in down dog

drop the right heel bend the left knee

into Center hug the lower ribs in stay

here pressing away from the earth then

switch left heel down right knee to

Center hug the lower ribs in connect to

your Center and then switch right heel

down this time inhale slide the left leg

up high

exhale squeeze step it up into your nice

low lunge lunge loop the shoulders grow

light on the fingertips here big breath

in and then slowly slide the left palm

over to the right walk the left foot out

just a little bit coming into lizard

pose here

this is an intense posture so lower that

knee if you need to lift the fingertips

if you need to use a block breathe then

draw the right palm underneath the right

shoulder here we can allow the left toes

to turn out if we need to and then send

the left fingertips up high and then

continue the journey on to the outer

edge of the right foot left foot turns

out and we inhale lift the hips up high

breathe deep here three breaths at least

lengthening through the crown

so can we stay in control here a lot

going on lift the hips one more breath

meet your edge and then slowly dial

everything back mindfully mindfully

mindfully back to your low lunge inhale

look forward exhale straight to Child's

Pose or plant the palms step the left

toes back and move through your vinyasa

you will meet in child's pose this time

to send the fingertips all the way back

let the shoulders round forward as you

rest the forehead on the earth three

breaths here count amount

and reach the fingertips forward engaged

come back to all fours send the hips up

high downward dog and we'll walk the big

toes to the midline in one more time

great we're going to drop the left heel

lift the right leg high step it all the

way up and into a nice warrior one pivot

on the back foot so find your warrior

one legs nice and strong then inhale

reach the fingertips up high and this

time we're going to hook the thumbs one

more time

bubu tang here as you draw the shoulders

down and engage through the back leg

like no other so really pressing and

pressing into the knife edge of that

back foot engaging the left inner thigh

lengthening tailbone down inhale and

lift your heart exhale slow tilt to the

right whoa inhale back to Center slow

tilt to the left

inhale back to Center exhale warrior two

pull the pinkies back stand up nice and

tall

maybe sink a little deeper into that

front leg beautiful then then step into

that front foot straighten that front

leg we're going to turn the right toes

in send the left toes out come into

warrior one on the other side here we go

reaching the fingertips up strong

foundation that back leg hook the thumbs

lift your heart inhale in squeeze the

inner thighs in the midline as you

exhale tilt to the left inhale back to

Center lengthen exhale tilt to the right

and hell back to Center exhale warrior

two beautiful take a breath here

and power through that left foot

straighten both toes are going to turn

into Center as we come to a nice wide

legged stance draw the hands to the

waistline here stand up nice and tall

inhale in exhale begin to fold keep a

flat back as long as possible here so

we're drawing the elbows back towards

each other we're really staying focused

aware on the sensation in the backs of

the legs not gripping through the toes

pause for a moment here and then slowly

release the arms and we come down here

all the way great now from here soften

through the knees then the knees drop

the sitting bones down when you come

into like a gorilla pose here as you

inhale halfway lift and then exhale

release everything straightening back

through the legs beautiful you might

grab the big toes here you might grab

the ankles you might draw the palms in

line with the arches of the feet

bringing the crown of the head down then

take three breaths here maybe you're

just holding yourself up nice and high

stay in control if you have an inversion

practice this would be a good place

maybe to insert headstand but only if

you have that practice safe and strong

and after your third juicy exhale will

soften through the knees top the chin

into the chest so bend your knees bend

your knees bend your knees coming

through that gorilla pose again here the

arms hang we press into the feet we

slowly roll it up through the spine yeah

so the fingertips behind bring the palms

to the lower back fingertips facing up

press the base of the palm and the thumb

into the sacrum here and just find a

link so we're not doing a big ol

backbend here just a nice counter pose

drawing the sacrum down lifting the

heart drawing the shoulders down elbows

reaching towards one another open your

heart and then exhale release great

heel-toe heel-toe the feet in or if

you're feeling adventurous hop it

together this practice is ending me out

feeling it palms come together at the

heart

Mountain namaste

then find soft knees and one last time

we inhale reach up exhale letting it all

go forward full and halfway lift engage

and then again letting it all go forward

fold plant the palms step or hop it back

to plank and then slowly lowering to the

belly inhale Cobra keep it soft exhale

release inhale back to all fours exhale

Child's Pose three breaths don't worry

be happy don't worry be happy now just

slowly come back all fours swinging the

legs to the side and coming to a seat

keep the knees lifted here as you center

yourself on the mat soles of the feet

will come to the ground we'll slide the

hands to the backs of the thighs and

slowly roll it down slowly just

collapsed keeping it real here friends

keeping it real so protect the lower

back here by tucking the tailbone

actually finding that little lift of the

tailbone up towards the sky to be more

specific so that you can be nice and

flush with the lower back body engage

your abdominal wall by doing so as well

it's nice and then we flip the palms up

we inhale draw the shoulders down exhale

lift pause here to just go through your

alignment make sure you're not clenching

here make sure there's no weird stuff

going on between the crown of the head

and the chin nice and long in fact send

your gaze once you get this on the bed

send your gaze to maybe in the room

you're in we say like where the ceiling

and the wall meet is usually a good

place but you're just kind of going for

this essential

the gays up rather than here or here

yeah okay lift the pinkies up elbow

creases towards the sky baby pulses baby

pulses as the tailbone reaches up man

you can feel right hands on the belly

for a second you can feel just by

engaging there you don't even have two

pulls it's working and baby pulses are

continuing the neck is soft the crown of

the head has energy reaching out baby

pulses and then we release rest the head

rest the neck rest the shoulders big

breath in big breath out

good interlace the fingertips bring them

behind the head extend the thumbs give

yourself a little neck massage so just

in case any tension crept up there while

you were trying to put your out baby

pulses take care of it now and then

inhale in exhale lift inhale lower

exhale lift same thing keep your gaze up

elbows wide inhale lower move with your

breath exhale lift for a little more

lift the feet it's parallel to the

ceiling scoop the tab1 up so the the

lower back is flush with the mat keep it

going inhale lower exhale lift inhale

lower exhale lift

close your eyes move with your breath

make it one breathing machine XS

and then keep it going release the arms

reach towards the outer edge of the feet

inhale lower exhale lift inhale lower

exhale lift and then take the palms

together and over to the left inhale

lower exhale it over to the right inhale

lower exhale it do one more and then

release give yourself a big hug gently

rocked ahead a little side to side here

to ear mmm nice slide the hands to the

inner arches and then slide the soles of

the feet up towards the sky anchor down

through the shoulders strong and then

gently press up with the heels then

lengthen your tailbone actively so

actively towards the front edge of your

mat and enjoy great then softly

releasing bringing the CIL's the feet

back down to the earth hands are going

to rest gently on the belly here slowly

melting the knees from here so just

rocking on the feet so we're not going

into it twists just where the knees are

melt them to the right the left then

cross the left ankle over the right nice

so as stretch here as we breathe breathe

into the side body keep the shoulders

crawling down from the ears lots of

energy in the feet to protect the knees

always and then releasing and melting

knees over to the right this might be

enough or you might cross the right

ankle over the top of the left thigh and

active in the feet breathe here breathe

breathe breathe hmm

and slowly release so from here ask

yourself if there's anything else you'd

like a twist maybe a plow pose a

shoulder stand maybe a bridge pose or

bow pose there's anything else you're

craving in the body right now give it a

try and make sure to take care of care

of it fulfill that and then when you're

ready slide the legs out breathe into

your hands here a couple breaths if

you're in freestyle then you know you're

playing there otherwise we're here doing

some belly breath

wherever you are

reconnect one last time to the mantra I

am in control my happiness my life my

story time to rock if you're freestyling

slowly make your way to nice flat back

supine position here just for a couple

breaths to restore to find you a sense

of peace let it wash over the body with

the big breath in and a big breath out

let's take a quiet moment here to notice

how you feel in the mind and the body

and even around your heart

nice work today my friends doing awesome

enjoy your day I'll see you tomorrow

namaste