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hey everyone welcome to 30 days of yoga

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camp I'm Adriene and a day 26 and the

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mantra is I attract let's get started

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okeydoke today we're going to begin in a

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nice comfortable cross-legged seat take

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a second to get settled in feel your bum

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beneath you lift and lengthen up through

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the spine the center Channel and then

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right away find what feels good here

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shaking the head yes no looping the

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shoulders big circles with the nose you

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know what to do here start to check in

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with your breath and just letting go

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over the day thus far letting go of

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what's ahead the to-do list and just

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arriving here right now on your mat day

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26 yoga camp about connecting the mind

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and body so today is mantra is a little

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fun but I think very powerful I attract

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so if you're familiar with the law of

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attraction or if you kind of believe in

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you know manifesting your dreams your

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desires then today's mantras for you

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bringing the head over the heart the

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heart over the pelvis and sit up nice

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and tall close your eyes and repeat this

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mantra to yourself I attract and then

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before we get moving our bodies just

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take a second here breathing so you

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repeat the mantra and maybe even finish

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the sentence what is it you want to

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attract a partner a pet success a

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certain flavor of peace internally the

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stick is again to connect to something

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meaningful what do you want to attract

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be bold be brave

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and then take a second to repeat it to

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yourself just honoring the power board

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the power file the power practice yeah

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and then inhale lift lengthen up through

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the heart exhale ground down through the

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shoulders maintain this action as you

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inhale spread the fingertips open the

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chest and exhale hands to heart inhale

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open and flate lift exhale drawing it in

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one more time inhale expansion and

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exhale namaste great press the palms

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forward reaching towards the front edge

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of your mat slowly begin to forward fold

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here nice and easy maybe you find a

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gentle sway here hmm sending breaths

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sending energy to the hips to the back

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body take one more breath here really

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reaching the fingertips as far as you

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can go and then slowly rolling it back

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up stacking it up through the spine

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switching the cross of your legs

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crisscross and then again inhale

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expansion exhale hands to heart sit up

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nice and tall inhale spread the

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fingertips and exhale hands to heart

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let's begin to stir up a little energy

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inhale spread the fingertips exhale

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hands to heart then press it away

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I attract forward fold

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nice and easy here letting the weight of

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the head go way to the shoulders go if

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you have a sensitive feet here make

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adjustments so that you're not having

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any out remo moments in the feet and we

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take a breath or two here sending energy

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to the hips again

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stirring the pot today with the mantra I

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attract actually I was having breakfast

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the other day and I said stir the pot

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and then I said or it's like rearranging

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the furniture

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and maybe that's a better image for you

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all right we just got to stir it up so

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from here we'll slowly roll back up then

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bring the hands right to your navel

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wherever that is find your little belly

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button and then from there we're going

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to draw the navel in and lift the heart

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up open the chest again draw the navel

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in open the heart one more time draw so

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there's a strong strong connection here

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we call this booty an abundance of it

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one of the locks more on that later but

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just slightly drawing in of the navel

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all right and then keep that awareness

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that attention here trying to navel

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towards the spine as you release the

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palms to the knees and keep your legs

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crossed as they are so kind of playing

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with the other side here inhale moving

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forward exhale rounding back can you

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move from this place of navel to spine

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inhale coming forward exhale around and

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back inhale coming forward exhale around

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it back so really activating if you are

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familiar with those old-fashioned coffee

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grinders or like a pencil sharpener even

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it's that movement right here from the

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belly moving around so moving from the

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inside out reverse or circle

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good then inhale back to centre

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uncross the legs switch to the other

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side inhale spread the palms come

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forward and exhale begin to find your

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tabletop position nice and strong here

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big breath in as you exhale again lift

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the knees let them hover now if you're

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feeling pretty strong in this hovering

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table these days let's test it out by

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maybe lifting the right toes and

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lowering and I'm lifting the left toes

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and then lowering inhale draw the

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shoulders away from the ears neck nice

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and long exhale lower extended Child's

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Pose knees nice and wide big toes to

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touch

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melts your heart down forehead Third Eye

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Center to the earth choose to let go

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again putting aside whatever you have to

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do after practice here letting go of any

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past arguments regrets words unspoken

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connecting to your breath here listen to

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it hear your breath the sound and again

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repeat the mantra softly to yourself I

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attract maybe you finish that sentence

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and let's continue to stir it up

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pressing in all ten fingerprints firmly

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I'm going to inhale shift my hips over

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towards the left press into both feet

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inhale come forward extension here

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exhale rounding around to the right side

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and back through that extended Child's

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Pose

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keep it going inhale coming forward big

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circle here exhale around and back if

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you have sensitive knees draw them in a

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little bit for more stability and keep

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nice awareness in the palms here guys as

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we begin to warm up the body stir it up

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cue

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Bob Marley inhale coming forward maybe

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you start to play now finding movement

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that feels good as you come forward or

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even as you sink back if you find a

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catch maybe rock back and forth here so

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beginning to warm up through the

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shoulders through the hips through the

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side body moving in big circles and then

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when you feel satisfied take it all the

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way back to that extended Child's Pose

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breathe into the back body bring the

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palms together bring the fingertips up

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towards the sky come to that little

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namaste shark-fin and walk the elbows

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actively towards the front edge

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connecting to your breath

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and then releasing the fingertips down

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pressing into yours to come back up to

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all fours walking the knees underneath

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the hips finding that tabletop position

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inhale in curl the toes under exhale

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downward dog breathe deep here

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stretching through the legs checking in

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with where the body is at today melting

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on our back tops of the shoulders rotate

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away from the ears

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one more breath and then slowly lowering

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to the knees send the hips back to the

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heels foot stretch here sit up nice and

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tall careful not to just collapse all

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your weight into the heels here again we

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lift up from the pelvic floor lift up

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from the center channel looks like

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they've left and then bring your hands

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to your belly button see if you can draw

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it in again connect feet are talking to

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us and dogs are barking we send the

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fingertips out inhale exhale hands to

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heart and almost say two more times just

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like this press into your pinky toe lift

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up energetically as if you're trying to

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hover above your heels spread the

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fingertips brat breathe in big breath

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exhale hands to heart

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one more time inhale exhale hands to

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heart

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cool press the palms away come down onto

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all fours we come onto the tops of the

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feet

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beautiful bring the right hand to the

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center line opening up through the chest

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here as we slowly peel the left

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fingertips up towards the sky

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inhale in exhale left hand replaces the

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right slowly peeling right fingertips

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all the way up back to Center one more

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time on each side opening through the

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chest waking up the muscles of the upper

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back body in one more time awesome

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walk the palms back underneath shoulders

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then drop the elbows stay meticulous

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about this guy's today so walk the

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elbows right where the hands are twitch

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was right underneath the shoulder and

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then keep your wrists in line with your

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elbow so we have two parallel lines here

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so best you can try to keep the hands

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from coming in or from going out you

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really spread the fingers and then walk

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the knees back also staying in line is

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two parallel lines these railroad tracks

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as we send the hips and we melt the

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heart if this is too much for you you

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may need to have a block to put your

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forehead on or you just stay nice and

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lifted moving with the breath inhale in

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exhale checking it out inhale in if you

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can send it back melt your heart send

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the hips up high forehead to the mat

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melt your heart big breath good and

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press into the tops of the feet press

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into the fingerprints and slowly press

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into the elbows as you slowly slide all

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the way forward onto the belly coming

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into Sphinx pose press into the earth

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tops of the feet pubic bone and here we

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are thanks press firmly into the elbows

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press into all ten knuckles claw a

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little bit with the fingertips lift your

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wrists and then press down through the

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base of the palm super strong here if

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you feel like you're crunching in the

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back of the neck or any pain in the

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upper back body

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lengthen the back of the neck press into

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your elbows and tuck the chin slightly

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now lift the kneecaps to engage the leg

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super strong and breathe here last but

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not least Mooney an abundant draw that

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navel spot in let's see we can grow a

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little taller yeah one more breath

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and exhale release send the fingertips

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down come on to your left ear and take a

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rest

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use this time to deepen your breath

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great slowly bringing the head the heart

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back to center will draw the palms all

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the way back up hug the elbows right

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back to where they were right underneath

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the shoulders welcome underneath be

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meticulous about this alignment here two

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parallel lines inhale press into the

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elbows find your foundation go through

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all those checklist eventually navel to

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spine and we come back to that Sphinx

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pose so this time imagine tearing your

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yoga mat in half right down through the

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center that's how engaged the palms are

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strong and steady and then speaking of

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strong and steady connect to your mantra

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I attract as you curl the toes under

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keep drawing the navel up to the spine

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and then slowly send your sitting bones

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towards your heels as you lift the hips

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up big breath here gaze straight down

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hit the lower ribs in one more breath

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here you got it

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then lift the hips up high to lower the

275
00:15:11,220 --> 00:15:13,290
knees and send it back to that heart to

276
00:15:13,290 --> 00:15:20,360
earth pose puppy posture mmm nice work

277
00:15:27,759 --> 00:15:29,619
from here slowly begin to lift the

278
00:15:29,619 --> 00:15:32,769
elbows nice and mindful walk the palms

279
00:15:32,769 --> 00:15:34,989
in just a hair and then curl the toes

280
00:15:34,989 --> 00:15:38,309
under and send it up to your down dog

281
00:15:40,709 --> 00:15:51,489
big breath in big breath out go ahead

282
00:15:51,489 --> 00:15:55,059
take one more breath here and on your

283
00:15:55,059 --> 00:15:57,879
next exhale slowly descending the knees

284
00:15:57,879 --> 00:16:01,089
back down press into the tops of the

285
00:16:01,089 --> 00:16:03,189
feet and then once again we're going to

286
00:16:03,189 --> 00:16:05,529
come to this tabletop position and then

287
00:16:05,529 --> 00:16:07,089
drop the elbows right where the hands

288
00:16:07,089 --> 00:16:11,529
are keep those parallel lines slowly

289
00:16:11,529 --> 00:16:14,470
curl the toes under come through forearm

290
00:16:14,470 --> 00:16:18,639
plank gaze straight down press into the

291
00:16:18,639 --> 00:16:21,040
tops of press excuse me press into all

292
00:16:21,040 --> 00:16:22,959
ten fingerprints loop draw the shoulders

293
00:16:22,959 --> 00:16:23,619
away from the ears

294
00:16:23,619 --> 00:16:25,779
engage your belly strong full body

295
00:16:25,779 --> 00:16:29,109
stretch tone beautiful body stretch here

296
00:16:29,109 --> 00:16:31,419
we got this breathe for three more

297
00:16:31,419 --> 00:16:32,189
breaths

298
00:16:32,189 --> 00:16:42,339
what last breath you got it and slowly

299
00:16:42,339 --> 00:16:48,999
lower down hey hailey come onto the

300
00:16:48,999 --> 00:16:51,699
right ear send the fingertips back and

301
00:16:51,699 --> 00:16:56,009
take a rest feel your breath your belly

302
00:16:56,009 --> 00:17:00,419
you might even feel your heartbeat

303
00:17:09,470 --> 00:17:11,310
nice work all right

304
00:17:11,310 --> 00:17:12,900
pressing into the tops of the feet here

305
00:17:12,900 --> 00:17:15,030
we go inhale lift the head the heart

306
00:17:15,030 --> 00:17:19,079
your elbows back underneath right this

307
00:17:19,079 --> 00:17:22,109
time coming to our sinks pose I'm going

308
00:17:22,109 --> 00:17:23,310
to take the right hand I'm going to

309
00:17:23,310 --> 00:17:24,540
bring it right to the center line but

310
00:17:24,540 --> 00:17:26,490
keep the elbow where it's at so slowly

311
00:17:26,490 --> 00:17:30,240
coming in and continue we do end up

312
00:17:30,240 --> 00:17:31,680
under a little navel to spine action

313
00:17:31,680 --> 00:17:34,260
here long in the spine so just notice if

314
00:17:34,260 --> 00:17:36,950
you're collapsing here it's very fun

315
00:17:36,950 --> 00:17:41,670
find length then here we go strong

316
00:17:41,670 --> 00:17:43,800
foundation I bring the right hand in I'm

317
00:17:43,800 --> 00:17:49,010
going to slowly begin to bend both knees

318
00:17:49,520 --> 00:17:52,560
okay nice quad stretch here is I just

319
00:17:52,560 --> 00:17:54,300
lift and lengthen crown of the head

320
00:17:54,300 --> 00:17:55,880
reaches up towards the sky

321
00:17:55,880 --> 00:17:57,990
so I'm strengthening through my right

322
00:17:57,990 --> 00:17:59,480
bicep here breathe breathe breathe

323
00:17:59,480 --> 00:18:02,100
really really lifting the toes as far

324
00:18:02,100 --> 00:18:03,060
back as possible

325
00:18:03,060 --> 00:18:07,080
Budi an abundant able to spine the shape

326
00:18:07,080 --> 00:18:10,290
is just like oh what humi and then

327
00:18:10,290 --> 00:18:13,260
gently release great right hand releases

328
00:18:13,260 --> 00:18:17,660
left hand to Center and we find that

329
00:18:17,660 --> 00:18:23,160
action so we begin to kind of turn the

330
00:18:23,160 --> 00:18:24,390
right ear over towards the right

331
00:18:24,390 --> 00:18:26,370
shoulder and Bend through both knees

332
00:18:26,370 --> 00:18:29,280
nice and slow so stay connected to your

333
00:18:29,280 --> 00:18:31,710
foundation and then try to lift the

334
00:18:31,710 --> 00:18:33,330
crown of the head up towards the sky

335
00:18:33,330 --> 00:18:35,910
and lift your toes up and over towards

336
00:18:35,910 --> 00:18:38,340
your head yeah right okay but that's the

337
00:18:38,340 --> 00:18:42,810
action okay strengthening through the

338
00:18:42,810 --> 00:18:48,320
left arm breathe and then gently release

339
00:18:48,320 --> 00:18:51,150
great bring the palms together rest the

340
00:18:51,150 --> 00:18:52,890
forehead on the palms bring the big toes

341
00:18:52,890 --> 00:18:54,060
together and shake the hips a little

342
00:18:54,060 --> 00:18:56,540
left to right

343
00:18:59,710 --> 00:19:02,980
and then we come back to Spinks pose

344
00:19:02,980 --> 00:19:05,450
heels on line with the hips elbows

345
00:19:05,450 --> 00:19:06,890
underneath the shoulders here we go hit

346
00:19:06,890 --> 00:19:08,720
the refresh button here my friend spread

347
00:19:08,720 --> 00:19:13,790
the fingertips wide gorgeous curl the

348
00:19:13,790 --> 00:19:14,630
toes under

349
00:19:14,630 --> 00:19:16,820
for I'm plank you got it lift the hips

350
00:19:16,820 --> 00:19:19,070
this is tough you got this time sawing a

351
00:19:19,070 --> 00:19:21,020
little front to back just to keep the

352
00:19:21,020 --> 00:19:24,550
mind focused on the breath in the body

353
00:19:24,580 --> 00:19:27,170
great and then lift the hips up slowly

354
00:19:27,170 --> 00:19:29,150
lower the knees send it back puppy

355
00:19:29,150 --> 00:19:31,580
posture stay here or you can lift the

356
00:19:31,580 --> 00:19:33,500
elbows for down dog so you have an

357
00:19:33,500 --> 00:19:35,900
option you can do heart to earth pose or

358
00:19:35,900 --> 00:19:41,270
a downward dog a couple breaths here you

359
00:19:41,270 --> 00:19:49,910
got it and then slowly lower the knees

360
00:19:49,910 --> 00:19:53,540
down walk the knees all the way out

361
00:19:53,540 --> 00:19:55,160
we're going to come back into our Sphinx

362
00:19:55,160 --> 00:19:58,840
nice and slow

363
00:19:59,590 --> 00:20:03,140
all right so finding your foundation

364
00:20:03,140 --> 00:20:05,650
we've established it nice and strong

365
00:20:05,650 --> 00:20:09,230
engaging full body experience lift and

366
00:20:09,230 --> 00:20:10,010
lengthen through the crown

367
00:20:10,010 --> 00:20:12,920
od on about unable to spine oh yeah

368
00:20:12,920 --> 00:20:14,930
strong foundation slide your right hand

369
00:20:14,930 --> 00:20:16,520
into Center this time just bending the

370
00:20:16,520 --> 00:20:18,740
left knee Oly slowly going to peel left

371
00:20:18,740 --> 00:20:20,660
toes up towards the sky nice quad

372
00:20:20,660 --> 00:20:23,600
stretch here now find strong foundation

373
00:20:23,600 --> 00:20:26,060
here in the right arm as you slowly swim

374
00:20:26,060 --> 00:20:27,800
the left fingertips back to grab the

375
00:20:27,800 --> 00:20:31,220
inner arch of the left foot breathe deep

376
00:20:31,220 --> 00:20:33,740
here resist the urge to fist here we're

377
00:20:33,740 --> 00:20:35,090
going to build strength in the palm that

378
00:20:35,090 --> 00:20:36,830
we need here for flight forearm stand

379
00:20:36,830 --> 00:20:37,940
and fun stuff later

380
00:20:37,940 --> 00:20:40,310
nice and strong breathe here remember

381
00:20:40,310 --> 00:20:41,870
all that action you just cultivated

382
00:20:41,870 --> 00:20:44,690
before and last but not least draw the

383
00:20:44,690 --> 00:20:46,670
navel to the spine and kick your left

384
00:20:46,670 --> 00:20:51,680
toes out whoa Nelly gently release take

385
00:20:51,680 --> 00:20:54,560
a rest palms come together forehead to

386
00:20:54,560 --> 00:20:57,670
the palms big toes to touch

387
00:20:57,670 --> 00:21:01,000
shake the hips

388
00:21:04,280 --> 00:21:08,130
other side establish strong foundation

389
00:21:08,130 --> 00:21:13,710
here starting instincts and then when

390
00:21:13,710 --> 00:21:15,210
you're ready slide the left palm over

391
00:21:15,210 --> 00:21:18,600
this time press into all five knuckles

392
00:21:18,600 --> 00:21:22,410
evenly stay lifted no collapsing as you

393
00:21:22,410 --> 00:21:25,350
begin to bend the right knee feel that

394
00:21:25,350 --> 00:21:29,100
stretch sensation through the quad then

395
00:21:29,100 --> 00:21:30,660
keep pressing away from your foundation

396
00:21:30,660 --> 00:21:32,910
so left leg is still super strong here

397
00:21:32,910 --> 00:21:38,000
and I'll swim the right fingertips back

398
00:21:40,370 --> 00:21:44,970
grab the inner arch find what feels good

399
00:21:44,970 --> 00:21:47,790
here find that support if you feel a

400
00:21:47,790 --> 00:21:49,980
pinch in the lower back you might lower

401
00:21:49,980 --> 00:21:54,170
a little bit and breathe deep

402
00:21:54,170 --> 00:21:56,610
draw the navel to the spine kick the

403
00:21:56,610 --> 00:22:00,960
left toes out inhale and exhale gently

404
00:22:00,960 --> 00:22:04,140
release palms come together forehead to

405
00:22:04,140 --> 00:22:05,490
the palms big toes to touch

406
00:22:05,490 --> 00:22:11,510
take a rest shake it out nice work

407
00:22:14,890 --> 00:22:17,300
now from here we're going to slowly draw

408
00:22:17,300 --> 00:22:20,600
the palms underneath the shoulders curl

409
00:22:20,600 --> 00:22:22,370
the toes under this time press all the

410
00:22:22,370 --> 00:22:25,660
way up to plank palms on the earth ah

411
00:22:25,660 --> 00:22:29,300
deep breath in strong exhale send Z to

412
00:22:29,300 --> 00:22:30,140
down dog

413
00:22:30,140 --> 00:22:32,390
wowee Zowee from here we're going to

414
00:22:32,390 --> 00:22:34,760
walk the feet all the way up behind the

415
00:22:34,760 --> 00:22:37,730
hands taking a nice long juicy forward

416
00:22:37,730 --> 00:22:45,830
fold let the weight of the head and go

417
00:22:45,830 --> 00:22:48,550
let it all go

418
00:22:50,110 --> 00:22:52,730
maybe you shake the head a little yes a

419
00:22:52,730 --> 00:22:56,930
little more let the shoulders relax bend

420
00:22:56,930 --> 00:23:06,910
the knees and then inhale halfway lift

421
00:23:07,030 --> 00:23:14,090
take your time exhale fold inhale reach

422
00:23:14,090 --> 00:23:24,050
for the sky big breath and exhale hands

423
00:23:24,050 --> 00:23:26,420
to heart lift the sternum to the thumbs

424
00:23:26,420 --> 00:23:30,010
loop to shoulder stand up nice and tall

425
00:23:30,010 --> 00:23:32,510
so from here we're going to take the

426
00:23:32,510 --> 00:23:35,630
feet together really together interlace

427
00:23:35,630 --> 00:23:37,970
the fingertips press into the left foot

428
00:23:37,970 --> 00:23:40,330
as you slowly lift the right knee up

429
00:23:40,330 --> 00:23:42,530
catch the right knee here and then

430
00:23:42,530 --> 00:23:44,300
squeeze your right knee up towards the

431
00:23:44,300 --> 00:23:46,550
heart so lots of little compression here

432
00:23:46,550 --> 00:23:48,020
in the right hip crease but I'm also

433
00:23:48,020 --> 00:23:50,120
trying to ground down through that right

434
00:23:50,120 --> 00:23:52,190
hip crease as I lift my heart up not

435
00:23:52,190 --> 00:23:54,080
collapsing in on the left hip here we

436
00:23:54,080 --> 00:23:55,730
know better lifting lifting and

437
00:23:55,730 --> 00:24:01,640
connecting to the energetic body good

438
00:24:01,640 --> 00:24:04,820
then bring the left thumb to the heart

439
00:24:04,820 --> 00:24:06,140
just as a little reminder to keep

440
00:24:06,140 --> 00:24:07,850
squirming to thumb and slide the right

441
00:24:07,850 --> 00:24:09,650
hand to the right ankle come to a nice

442
00:24:09,650 --> 00:24:13,460
quad stretch here really carving a line

443
00:24:13,460 --> 00:24:14,720
with the knee through the center line

444
00:24:14,720 --> 00:24:17,180
you can stay here if it feels good you

445
00:24:17,180 --> 00:24:19,190
can bring both hands to that back foot

446
00:24:19,190 --> 00:24:21,200
be nice and mindful breathe through

447
00:24:21,200 --> 00:24:25,639
three great and then slowly release

448
00:24:25,639 --> 00:24:27,679
same thing palms come together we shift

449
00:24:27,679 --> 00:24:29,719
to the right foot now slowly lift up

450
00:24:29,719 --> 00:24:32,450
through the left knee take a second just

451
00:24:32,450 --> 00:24:34,309
lifting the leg on its own connecting to

452
00:24:34,309 --> 00:24:36,950
those core muscles and then interlace

453
00:24:36,950 --> 00:24:39,619
press away from your standing foot and

454
00:24:39,619 --> 00:24:42,739
squeeze up towards the heart a couple

455
00:24:42,739 --> 00:24:45,700
breaths here finding your balance and

456
00:24:45,700 --> 00:24:48,649
then right thumb to the heart again to

457
00:24:48,649 --> 00:24:51,079
keep that lift in the sternum apply the

458
00:24:51,079 --> 00:24:53,119
left fingertips down carve a line with

459
00:24:53,119 --> 00:24:55,369
the knee through Center come to a nice

460
00:24:55,369 --> 00:24:57,649
quad stretch opening up through the hip

461
00:24:57,649 --> 00:25:00,829
creases and again pressing out of that

462
00:25:00,829 --> 00:25:03,879
standing leg rather than collapsing in

463
00:25:03,879 --> 00:25:10,129
big breath in here and then an exhale to

464
00:25:10,129 --> 00:25:12,889
release palms come together at the heart

465
00:25:12,889 --> 00:25:15,769
and here we go inhale reaching

466
00:25:15,769 --> 00:25:19,820
fingertips up and overhead exhale

467
00:25:19,820 --> 00:25:24,349
forward fold inhale halfway lift your

468
00:25:24,349 --> 00:25:30,589
version exhale bow inhale soft knees as

469
00:25:30,589 --> 00:25:31,909
you reach for the sky

470
00:25:31,909 --> 00:25:37,719
full body stretch exhale hands to heart

471
00:25:37,719 --> 00:25:45,279
inhale reach it up exhale forward fold

472
00:25:45,759 --> 00:25:51,229
inhale halfway lift exhale bow inhale

473
00:25:51,229 --> 00:25:53,539
reach for the sky you got this press

474
00:25:53,539 --> 00:25:57,139
into the earth spread the fingertips and

475
00:25:57,139 --> 00:25:59,289
exhale hands to heart

476
00:25:59,289 --> 00:26:03,529
Mountain great again shifting the weight

477
00:26:03,529 --> 00:26:05,599
over towards the left foot we press out

478
00:26:05,599 --> 00:26:07,849
of that standing leg standing foot so

479
00:26:07,849 --> 00:26:09,950
again not collapsing in the hip but

480
00:26:09,950 --> 00:26:12,589
lifting up and out slowly begin to lift

481
00:26:12,589 --> 00:26:14,749
the right knee again right foot parallel

482
00:26:14,749 --> 00:26:17,079
to the earth strong strong strong

483
00:26:17,079 --> 00:26:19,669
keep the left thumb where it is lie the

484
00:26:19,669 --> 00:26:22,279
right fingertips all the way down to the

485
00:26:22,279 --> 00:26:24,139
right ankle and then carve a line with

486
00:26:24,139 --> 00:26:25,519
your right knee through Center as you

487
00:26:25,519 --> 00:26:27,739
come back to that quad stretch now

488
00:26:27,739 --> 00:26:29,599
especially if you're new to practice

489
00:26:29,599 --> 00:26:32,119
you're like plowing through your yoga

490
00:26:32,119 --> 00:26:34,729
camp for the first time maybe just stay

491
00:26:34,729 --> 00:26:35,090
here

492
00:26:35,090 --> 00:26:37,010
and plugging the shoulder blades in

493
00:26:37,010 --> 00:26:39,080
lifting through the heart pressing up

494
00:26:39,080 --> 00:26:40,850
and out of that standing leg working on

495
00:26:40,850 --> 00:26:45,010
foot strength and mobility right

496
00:26:45,010 --> 00:26:47,240
shouldn't have cramps down there so you

497
00:26:47,240 --> 00:26:50,110
have to kind of workout it nice and slow

498
00:26:50,110 --> 00:26:52,520
but if you're ready to continue on today

499
00:26:52,520 --> 00:26:55,190
take the hand and flip it over to the

500
00:26:55,190 --> 00:26:56,810
arch of the right foot standing bow

501
00:26:56,810 --> 00:27:00,020
inhale lift exhale slowly keep this

502
00:27:00,020 --> 00:27:02,090
length in the crown bootie on a bandha

503
00:27:02,090 --> 00:27:03,920
that we had before navel to spine as you

504
00:27:03,920 --> 00:27:06,770
slowly send your heart forward and right

505
00:27:06,770 --> 00:27:09,770
toes up towards the sky lift your heart

506
00:27:09,770 --> 00:27:12,710
lift your right inner thigh kick your

507
00:27:12,710 --> 00:27:14,660
right foot up towards the sky sole of

508
00:27:14,660 --> 00:27:17,120
the right foot reaches for the sky left

509
00:27:17,120 --> 00:27:18,440
fingertips come forward you can take a

510
00:27:18,440 --> 00:27:22,060
mudra here why did I do that

511
00:27:22,060 --> 00:27:24,110
mudra here I was just trying to be funny

512
00:27:24,110 --> 00:27:25,370
like all the different hand shapes

513
00:27:25,370 --> 00:27:29,780
anyway hopefully miss it lift stay

514
00:27:29,780 --> 00:27:32,330
focused on your Pratt on your post your

515
00:27:32,330 --> 00:27:35,720
practice and I apologize to all the

516
00:27:35,720 --> 00:27:37,250
shoulders away from the ears so if you

517
00:27:37,250 --> 00:27:40,760
fall great who cares come back to it

518
00:27:40,760 --> 00:27:47,840
this is a process of practice opening up

519
00:27:47,840 --> 00:27:49,190
through the right armpit chest give it a

520
00:27:49,190 --> 00:27:51,080
couple more tries here breathing here

521
00:27:51,080 --> 00:27:52,820
maybe you're here holding a strong focus

522
00:27:52,820 --> 00:27:53,950
awesome

523
00:27:53,950 --> 00:27:57,650
everyone's doing awesome be where you

524
00:27:57,650 --> 00:27:58,400
are today

525
00:27:58,400 --> 00:28:03,080
welcome that heat that fire and then

526
00:28:03,080 --> 00:28:05,870
slowly everyone with control will come

527
00:28:05,870 --> 00:28:09,230
back to fingertips interlacing and will

528
00:28:09,230 --> 00:28:10,610
squeeze the right knee up towards the

529
00:28:10,610 --> 00:28:12,140
heart so if you fell out of it you can

530
00:28:12,140 --> 00:28:16,160
come back to it here lift everything

531
00:28:16,160 --> 00:28:19,220
lift your heart and then exhale Mountain

532
00:28:19,220 --> 00:28:21,320
open the palms close your eyes notice

533
00:28:21,320 --> 00:28:22,430
how you feel and just know it's the

534
00:28:22,430 --> 00:28:24,890
difference between the left side and the

535
00:28:24,890 --> 00:28:27,580
right side of the body

536
00:28:31,300 --> 00:28:34,460
and draw the palms together and here we

537
00:28:34,460 --> 00:28:36,650
go again shifting our weight now to the

538
00:28:36,650 --> 00:28:40,000
right foot lifting up through the heart

539
00:28:40,000 --> 00:28:43,280
slowly lift your left knee sole of the

540
00:28:43,280 --> 00:28:48,530
left foot parallel to the earth it's

541
00:28:48,530 --> 00:28:54,250
like I'm dealing with some stuff - hmm

542
00:28:54,250 --> 00:28:58,480
human love it slide the left fingertips

543
00:28:58,480 --> 00:29:02,060
down the left leg and then carve a line

544
00:29:02,060 --> 00:29:03,800
with the left knee through Center as we

545
00:29:03,800 --> 00:29:07,400
explore our balancing posture here so it

546
00:29:07,400 --> 00:29:09,070
might just be here today

547
00:29:09,070 --> 00:29:11,090
shoulder blades really drawing together

548
00:29:11,090 --> 00:29:13,640
heart lifting lengthening the tailbone

549
00:29:13,640 --> 00:29:18,760
down or we'll continue the journey

550
00:29:18,760 --> 00:29:21,230
staying nice and long in the spine is

551
00:29:21,230 --> 00:29:23,960
you slowly transition hand to the arch

552
00:29:23,960 --> 00:29:26,690
and we begin to slowly kick the left

553
00:29:26,690 --> 00:29:28,880
foot up towards the sky hold on to a

554
00:29:28,880 --> 00:29:30,830
strong focus find a little focal point a

555
00:29:30,830 --> 00:29:32,900
little just you to lay your gaze upon

556
00:29:32,900 --> 00:29:35,090
and then you let's see what it what's in

557
00:29:35,090 --> 00:29:36,710
store today here as you kick the left

558
00:29:36,710 --> 00:29:41,510
foot up draw the shoulders away soft in

559
00:29:41,510 --> 00:29:43,420
the skin to the face

560
00:29:43,420 --> 00:29:45,980
taking some inappropriate mudra in the

561
00:29:45,980 --> 00:29:47,270
right hand if you did it in the left

562
00:29:47,270 --> 00:29:48,230
just kidding

563
00:29:48,230 --> 00:29:52,910
maybe it's just reaching forward again

564
00:29:52,910 --> 00:29:56,690
if you fall we'll catch yet can't expect

565
00:29:56,690 --> 00:29:58,790
not to fall right if you're going to be

566
00:29:58,790 --> 00:30:00,260
doing something that's awesome for you

567
00:30:00,260 --> 00:30:02,770
pushing boundaries trying new things

568
00:30:02,770 --> 00:30:07,880
building attracting you got to do the

569
00:30:07,880 --> 00:30:09,320
work so if you fall don't worry just

570
00:30:09,320 --> 00:30:13,100
come back to it nice and slow nothing

571
00:30:13,100 --> 00:30:16,720
like a balancing posture to keep it real

572
00:30:16,720 --> 00:30:21,800
right you cannot fake that but how do

573
00:30:21,800 --> 00:30:26,090
you handle it hmm so one more breath

574
00:30:26,090 --> 00:30:27,860
wherever you are and even if you have

575
00:30:27,860 --> 00:30:30,320
already fallen out let's all come here

576
00:30:30,320 --> 00:30:32,390
interlacing the fingertips and squeezing

577
00:30:32,390 --> 00:30:34,760
the left knee in and up towards the

578
00:30:34,760 --> 00:30:38,410
heart lift your heart stand up tall and

579
00:30:38,410 --> 00:30:41,460
with control release open the palms

580
00:30:41,460 --> 00:30:46,980
Mountain Pose close your eyes big breath

581
00:30:46,980 --> 00:30:52,950
in big breath out now here we'll return

582
00:30:52,950 --> 00:30:54,899
to the mantra I attract repeat it to

583
00:30:54,899 --> 00:31:02,549
quietly to yourself and one last time

584
00:31:02,549 --> 00:31:04,679
inhale send the fingertips out left to

585
00:31:04,679 --> 00:31:07,710
right this time really really reach this

586
00:31:07,710 --> 00:31:10,700
is a good as this is Kate Winslet here

587
00:31:10,700 --> 00:31:15,020
keep bringing up Kate in this yoga camp

588
00:31:15,020 --> 00:31:19,440
maybe she'll come on as a guest I'll

589
00:31:19,440 --> 00:31:21,480
take a little Leo too I'll take anyone

590
00:31:21,480 --> 00:31:26,580
just getting one more breath here exhale

591
00:31:26,580 --> 00:31:29,460
bring it in bring it all in I attract

592
00:31:29,460 --> 00:31:30,899
palms together at the heart

593
00:31:30,899 --> 00:31:36,840
yes inhale expansion exhale hands to

594
00:31:36,840 --> 00:31:38,720
heart

595
00:31:38,720 --> 00:31:42,120
beautiful shape palms together inhale

596
00:31:42,120 --> 00:31:46,429
one more time and exhale hands to heart

597
00:31:46,429 --> 00:31:50,700
we bring the palms together namaste I'm

598
00:31:50,700 --> 00:31:53,779
just going to gently bow the head

599
00:31:55,250 --> 00:31:59,100
stretch the back of the neck here and

600
00:31:59,100 --> 00:32:01,860
then this is a fun little fold I'm going

601
00:32:01,860 --> 00:32:04,230
to slowly begin to turn my fingertips

602
00:32:04,230 --> 00:32:07,890
downward nice and slow

603
00:32:07,890 --> 00:32:10,380
peek at me if you need to and stay here

604
00:32:10,380 --> 00:32:12,270
for a second chin to chest fingertips

605
00:32:12,270 --> 00:32:15,659
down and then draw the navel in towards

606
00:32:15,659 --> 00:32:19,049
the spine and make your way all the way

607
00:32:19,049 --> 00:32:26,970
down forward fold good inhale halfway

608
00:32:26,970 --> 00:32:30,870
lift flat back position last time exhale

609
00:32:30,870 --> 00:32:33,030
fold

610
00:32:33,030 --> 00:32:35,590
begin to bend the knees so a couple of

611
00:32:35,590 --> 00:32:36,940
options here first of all I'm going to

612
00:32:36,940 --> 00:32:41,800
try but I can to slow me lower my Center

613
00:32:41,800 --> 00:32:43,390
down my hips down and then grab the

614
00:32:43,390 --> 00:32:46,420
elbows here and then let the heart lift

615
00:32:46,420 --> 00:32:50,260
plug in through now if you're like for

616
00:32:50,260 --> 00:32:52,840
real then I got an option for you

617
00:32:52,840 --> 00:32:56,370
palms here and then slowly slowly slowly

618
00:32:56,370 --> 00:32:58,420
fingertips or palms on the earth reach

619
00:32:58,420 --> 00:33:01,600
forward and then lower bump all the way

620
00:33:01,600 --> 00:33:04,180
to the ground I still have a nice kind

621
00:33:04,180 --> 00:33:06,600
of top thing here elbows now again I

622
00:33:06,600 --> 00:33:09,940
know this might be impossible maybe you

623
00:33:09,940 --> 00:33:12,400
just take nice wide wide space so

624
00:33:12,400 --> 00:33:15,090
there's all different options here

625
00:33:15,090 --> 00:33:20,860
elbows excuse me hands on the elbows so

626
00:33:20,860 --> 00:33:29,680
we're here or here or here just take a

627
00:33:29,680 --> 00:33:31,510
second to lift your heart let it shine

628
00:33:31,510 --> 00:33:35,680
through draw the shoulders down and then

629
00:33:35,680 --> 00:33:37,360
if your bum is lifted go ahead and

630
00:33:37,360 --> 00:33:40,170
release the fingertips to the earth and

631
00:33:40,170 --> 00:33:42,700
allow your bum to come down and then

632
00:33:42,700 --> 00:33:44,860
everyone bring your fingertips or your

633
00:33:44,860 --> 00:33:46,270
palms to the side and just shoot your

634
00:33:46,270 --> 00:33:48,460
bum back so we're going to lift the bum

635
00:33:48,460 --> 00:33:50,380
and send it back straightening through

636
00:33:50,380 --> 00:33:53,380
the legs center yourself on the mat and

637
00:33:53,380 --> 00:33:57,250
then inhale reach up exhale forward fold

638
00:33:57,250 --> 00:33:59,530
paschimottanasana belly comes to the top

639
00:33:59,530 --> 00:34:02,680
of the thighs we try our best and we

640
00:34:02,680 --> 00:34:04,960
release the crown of the head towards

641
00:34:04,960 --> 00:34:05,440
the toes

642
00:34:05,440 --> 00:34:07,900
this time tug your shoulders back let

643
00:34:07,900 --> 00:34:12,940
your heart open big breath in nice

644
00:34:12,940 --> 00:34:20,080
breath out great slowly roll it up take

645
00:34:20,080 --> 00:34:24,040
the right knee lift it up and then we're

646
00:34:24,040 --> 00:34:25,630
just going to keep we're not going to

647
00:34:25,630 --> 00:34:26,710
cross say we're going to keep it inside

648
00:34:26,710 --> 00:34:31,210
as we hug right knee to left elbow or

649
00:34:31,210 --> 00:34:33,580
left elbow right knee rather and then

650
00:34:33,580 --> 00:34:36,159
again clasp the elbows here press into

651
00:34:36,159 --> 00:34:38,889
the extended leg and begin to find your

652
00:34:38,889 --> 00:34:44,489
twist nice and gentle

653
00:34:44,690 --> 00:34:47,869
breathe deeply

654
00:34:47,869 --> 00:34:52,440
and then slowly release same thing on

655
00:34:52,440 --> 00:34:55,409
the other side hook right elbow to left

656
00:34:55,409 --> 00:35:00,930
knee and then we clasp the elbows inhale

657
00:35:00,930 --> 00:35:03,240
so practicing a couple different ways to

658
00:35:03,240 --> 00:35:05,640
just break the habit of kind of cranking

659
00:35:05,640 --> 00:35:08,700
and muscling into these twists taking

660
00:35:08,700 --> 00:35:14,240
each vertebrae on along for the ride

661
00:35:17,780 --> 00:35:21,359
close your eyes one more breath here sit

662
00:35:21,359 --> 00:35:29,599
up nice and tall and then gently release

663
00:35:29,599 --> 00:35:33,420
send the legs out long come to lie flat

664
00:35:33,420 --> 00:35:38,099
on your back hug the knees up towards

665
00:35:38,099 --> 00:35:39,869
the chest give yourself a big hug and

666
00:35:39,869 --> 00:35:42,089
then just rock a little side to side

667
00:35:42,089 --> 00:35:44,730
here for a little bit finding what feels

668
00:35:44,730 --> 00:35:46,890
good as you gently rock left to right

669
00:35:46,890 --> 00:35:49,349
maybe you take the palms to the kneecaps

670
00:35:49,349 --> 00:35:54,510
and draw big circles here really kick up

671
00:35:54,510 --> 00:36:02,490
your breath kick it up a notch here and

672
00:36:02,490 --> 00:36:04,200
then we'll release the soles of feet to

673
00:36:04,200 --> 00:36:07,380
the ground inhale reach the right foot

674
00:36:07,380 --> 00:36:09,829
up high exhale cross it over

675
00:36:09,829 --> 00:36:12,540
thread the needle here reaching

676
00:36:12,540 --> 00:36:15,630
interlacing behind the left thigh press

677
00:36:15,630 --> 00:36:17,730
the right elbow out towards the right

678
00:36:17,730 --> 00:36:20,910
leg and left shin parallel to the

679
00:36:20,910 --> 00:36:23,040
ceiling a little reclined one-legged

680
00:36:23,040 --> 00:36:26,640
pigeon here squeeze lengthen through the

681
00:36:26,640 --> 00:36:28,290
back of the neck close your eyes here

682
00:36:28,290 --> 00:36:30,920
and enjoy

683
00:36:37,960 --> 00:36:40,599
for your final breath you might extend

684
00:36:40,599 --> 00:36:46,990
the left leg up high really flexing the

685
00:36:46,990 --> 00:36:50,800
left toes towards your face and then

686
00:36:50,800 --> 00:36:52,480
releasing and doing the same thing on

687
00:36:52,480 --> 00:36:55,990
the other side right foot down inhale

688
00:36:55,990 --> 00:36:58,660
big breath to lift the left foot up drop

689
00:36:58,660 --> 00:37:02,109
that left hip hip suit hip sugar hip

690
00:37:02,109 --> 00:37:04,990
socket down sorry and then cross the

691
00:37:04,990 --> 00:37:12,579
left ankle over the right by beautiful

692
00:37:12,579 --> 00:37:16,420
when you're ready thread the needle chin

693
00:37:16,420 --> 00:37:19,930
parallel we kind of press the left elbow

694
00:37:19,930 --> 00:37:21,910
out towards the left thigh that's

695
00:37:21,910 --> 00:37:24,790
applicable for you and then we squeeze

696
00:37:24,790 --> 00:37:30,069
legs up and close your eyes tuck your

697
00:37:30,069 --> 00:37:32,020
chin into your chest again big breaths

698
00:37:32,020 --> 00:37:35,069
here enjoy

699
00:37:40,800 --> 00:37:43,150
then maybe for your last breath or two

700
00:37:43,150 --> 00:37:46,859
you extend the right leg up high

701
00:37:46,859 --> 00:37:51,270
flexing right toes towards your face

702
00:37:54,300 --> 00:37:58,660
gently releasing everything feet come to

703
00:37:58,660 --> 00:38:02,590
the earth you send the fingertips out

704
00:38:02,590 --> 00:38:05,230
left to right inhale press up off the

705
00:38:05,230 --> 00:38:08,320
toes exhale melting the legs to the left

706
00:38:08,320 --> 00:38:12,280
right back to Center with the inhale and

707
00:38:12,280 --> 00:38:18,150
exhale to the right inhale the center

708
00:38:18,150 --> 00:38:20,650
exhale soles of the feet to the mat

709
00:38:20,650 --> 00:38:26,800
slide it down well slide the legs all

710
00:38:26,800 --> 00:38:29,590
the way out then flip your palms up let

711
00:38:29,590 --> 00:38:33,150
your arms rest gently at your sides

712
00:38:34,020 --> 00:38:36,910
take a second to wiggle the toes if you

713
00:38:36,910 --> 00:38:40,450
need to rock the ankles make sure you're

714
00:38:40,450 --> 00:38:45,850
not gripping or holding anywhere and

715
00:38:45,850 --> 00:38:51,010
close your eyes one last time connect to

716
00:38:51,010 --> 00:38:53,109
the mantra what do you want to attract

717
00:38:53,109 --> 00:38:57,160
what do you want to manifest this year

718
00:38:57,160 --> 00:38:59,710
in the next stage and the next month the

719
00:38:59,710 --> 00:39:03,760
next week so we practice being present

720
00:39:03,760 --> 00:39:06,220
in the moment but we also understand the

721
00:39:06,220 --> 00:39:15,720
power of envisioning imagining and then

722
00:39:15,720 --> 00:39:18,250
manifesting I totally believe in it and

723
00:39:18,250 --> 00:39:19,869
you'll go daydream is a perfect example

724
00:39:19,869 --> 00:39:23,320
of that and one day I'll just break it

725
00:39:23,320 --> 00:39:24,760
down and tell you the whole story but

726
00:39:24,760 --> 00:39:28,180
not a month goes by almost a week not a

727
00:39:28,180 --> 00:39:32,260
week goes by where we don't go whoa that

728
00:39:32,260 --> 00:39:34,359
just totally manifested itself put it

729
00:39:34,359 --> 00:39:37,710
out there boom

730
00:39:38,900 --> 00:39:47,610
we attracted that wow it works close

731
00:39:47,610 --> 00:39:50,100
your eyes if they are not now and just

732
00:39:50,100 --> 00:39:51,870
let a big old blanket of love wash over

733
00:39:51,870 --> 00:39:54,930
you take a deep breath in lots of love

734
00:39:54,930 --> 00:40:01,250
in lots of love out nice work today

735
00:40:04,200 --> 00:40:07,549
home stretch guys

736
00:40:07,800 --> 00:40:12,110
take care namaste

737
00:40:22,319 --> 00:40:24,349
Oh