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hello my friends and welcome to 30 days

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of yoga camp it's day 27 wowie wowie

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Zowie the mantra today is I am grateful

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and I am super grateful for this

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experience with you this journey with

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you thus far let's get started

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okeydoke welcome today we're going to

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begin in a nice comfortable seat right

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away draw your palms together and as

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you're getting settled in here give

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yourself a nice little rub in the hand

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create a little heat again take your

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time getting there maybe you're still

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getting on your mat catch up when you

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can by bringing the palms together

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owning this moment taking this time for

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you hopefully you've had a nice journey

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thus far I am proud of us we're going to

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take the hands and we're going to move

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even faster creating more heat more

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friction just building up some energy

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here and we're going to take it right to

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the tops of the shoulders here right

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where these thick muscles are the traps

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nice and easy and you can relax the

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shoulders down

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and you can begin to find some movement

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of the head and the neck

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maybe this turns into a little massage

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and then we'll bring up oops hit my mic

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and then we'll bring the palms together

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once again and do the same thing

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creating a little energy a little

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friction boys and gals and then to the

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heart or the heart center heart space

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start to breathe deeper breaths here

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just notice where you're at today except

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where you are today and one more time

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palms together we give it a rub last

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time here really get it going maybe it's

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truly where you are and you're rubbing

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maybe it's hot where you are so you're

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hardcore

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keep it going even faster even faster

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and then right on your face paid breaths

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here awesome and slowly release palms

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come together this time and stillness

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right at your heart center press the

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elbows left to right sit up nice and

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tall with the soft gaze here go ahead

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and close your eyes we'll take a deep

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breath in deep breath out as you just

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ground in this moment and we connect to

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our mantra today the mantra or the

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affirmation today is I am grateful need

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I say anything more repeat the mantra

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quietly to yourself I am grateful I am

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grateful

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and one last time take it with you I am

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grateful and interlace the fingertips

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press the palms forward up and all the

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way back take a second here to

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teeter-totter just stretching out

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through the side body maybe you continue

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the mantra to yourself you're rocking

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and rolling with it

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I am grateful gratitude

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hmmmmmm the best medicine

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after a couple Teeter totters left to

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right checking in with the weight of the

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legs finding your opposition here some

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not just stretching but connecting to

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the energetic body we know after a

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little bit of time here or when the arms

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feel like they're about to fall off

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release fingertips down loop the

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shoulders and begin to walk the

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fingertips oh the pinkies rather all the

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way back towards each other here so

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using the earth to walk it back and just

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noticing where you're at today so it may

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be here for you okay in time I've been

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able to walk my pinkies together and

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then pressing up and away so out of the

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fingertips not collapsing lift your

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heart close your eyes here again begin

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to deepen the breath

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even more hmm

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and slowly we'll release flip the palms

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take a look at them if you need to give

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your wrists or your forms a little

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massage here 10 to it and then just I

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want you to look at your hands just so

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that you take the awareness of your

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hands or palms your fingers with you as

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we dive forward onto all fours when you

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arrive

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tabletop position nice and strong

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then here we go looping the shoulders

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press away from your yoga mat right away

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we're going to press in on the tops of

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the feet and just for a five seconds

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hover lift the knees hover in this

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tabletop here making sure the spine is

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organized from the crown of the head to

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the tip of the tail press into all ten

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fingerprints press into all ten toes try

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deep breath in and slowly release send

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it back Child's Pose melt your heart

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feel this nice soft opening through the

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shoulders breathe

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and then pressing into all ten

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fingerprints pressing into the tops of

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the feet slide through all the way onto

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the belly press into your foundation

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here pull the elbows back inhale Cobra

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exhale release great curl the toes under

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press to all fours

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then curl it curl the toes under if they

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aren't already here and then send it up

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to down dog sorry that was redundant

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curl your toes under and then curl your

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toes under press and all ten knuckles

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try to enjoy this downward dog today so

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one thing about this journey or

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sometimes when we take on a goal is we

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get so focus on the goal that sometimes

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we slip into that robot zone of like

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alright as long as I'm doing it right

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but don't forget to enjoy remember that

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mantra hmmm checking in and then slowly

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lowering back to all fours great press

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into the tops of the feet press away

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from your yoga mat inhale hugging navel

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up towards the spine lower ribs in so

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we're not just collapsing here but

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really connecting to the center already

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I'm going to send my right foot all the

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way up and out turn the right toes down

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level the hips and inhale send the left

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fingertips forward again as if you were

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shaking someone's hand howdy-do and then

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pull the shoulder back into sockets

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we're reaching and then pulling

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essentially we're organizing everything

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you have Domino wall the spine hugging

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energy in towards the midline so I'm not

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collapsing into my right wrist at all or

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at least I'm working to really connect

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to my energy it's tough

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big breath in big breath out release

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switch start by lifting the left leg up

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high inhale go through your checklist

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building strength from the inside out

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working on finding support from within

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this stuff matters especially if you

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want to grow your asana practice and do

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fun silly things it's really not about

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that it's about really being healthy and

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strong till you're 90 or beyond reach

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the right fingertips forward plug that

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shoulder in just explore here beginning

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to wake up the entire body every cell

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and then release send it back Child's

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Pose allow that experience to stimulate

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and inspire your breath so the practice

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of yoga can be hard there are hard times

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where we have to find that support and

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build strength but sometimes I find I

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make it harder on myself mostly because

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of my mind so so I love yoga camp will

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keep kewpie keep the mind and body

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working together try to stay present in

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the practice so take one moment here to

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repeat the mantra I'm grateful

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notice how you feel they're grateful for

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this experience can we even be grateful

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for the challenge the things that are

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buggers knowing that they can also teach

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us guide us here we go back to all fours

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strong foundation here press away from

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the earth here we go sending the left

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leg excuse me right leg out left

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fingertips forward so working in

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opposition here we inhale expand exhale

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nose to knee and then something a little

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bit different today I'm going to place

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that down and then move to the other

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side so work we're switching to the

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inhale extend exhale nose to knee and

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then release and then we switch

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inhale expansion exhale nose to knee

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navel draws up and then release and then

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keep it going find your breath so we're

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switching talk about Yoga for the brain

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if you right now if you feel like boom

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then you're not alone

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keep it going

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try to inhale as you extend exhale as

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you round it in maybe retaining the

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breath as you switch and even it out and

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after you even and out will curl the

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toes under and send it up to down dog

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that's where we'll meet put five deep

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breaths in and out and

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after your fifth breath take the feet

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all the way up towards the front edge

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nice slow walk or hop to the top take a

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nice forward fold here clasping opposite

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elbows rocking a little side to side if

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it feels good you know what to do here

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then releasing the arms pressing into

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all four corners of your sweet feet here

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engaging through the legs tuck the chin

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into the chest super actively today so

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really round through the upper back body

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and then when you're ready roll it up

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loop the shoulders big circles with the

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shoulders today as you stand up nice and

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tall come into your Mountain Pose turn

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the pinkies forward give yourself a

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little extra space here so today so

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really take up some space

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allow the armpit chest to breathe here

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so kind of like airplane arms here open

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open then big breaths as you ground down

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through the feet draw down with the

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shoulder heads down with the pinky and

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then find lifts so basically find lips

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where you can and find places to ground

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where you can and slowly draw the

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pinkies in a little bit Mountain Pose

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big breaths and slowly draw the palms to

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the heart and just a quick second here

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to create a little space and the head

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the neck mmm joining circles with the

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nose and then head back to Center we'll

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interlace the fingertips and press the

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palms forward up and back once again

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nice and easy staying connected to your

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feet all four corners teeter totter

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fancy yoga term teeter totter a little

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left-to-right stretching the skin

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Side buddy but also maintaining that

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lift up through the center channel so if

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you're kind of spilling all your guts

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out here hug the navel in a little bit

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find places to just kind of hug in just

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play and then we'll inhale the center

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carve a line with the nose look up

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exhale release the fingertips rain

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everything down forward fold nice on

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your next breath in halfway lift

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see if you can find something new today

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here and then on an exhale forward fold

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press into the feet inhale reach for the

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sky full body stretch full body

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experience exhale hands to heart again

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inhale we reach exhale we fold soft

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knees inhale halfway lift find something

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new extension and on your exhale slide

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it down again reaching for the sky press

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into the earth big breath here exhale

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hands to heart

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namaste here we go inhale adding on this

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time reach it up exhale opening the

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shoulders as you fold it down inhale

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halfway lift exhale forward fold plant

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the palms bend your knees step the right

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toes back followed by the left

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plank spread the palms super wide draw

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the shoulder heads away from the ears

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soft bend in the elbows really engage

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your core lift from the inner thighs

275
00:15:56,100 --> 00:15:57,900
here and then spike your heels towards

276
00:15:57,900 --> 00:15:59,760
the back edge of your mat big breath in

277
00:15:59,760 --> 00:16:01,950
as you grow the neck even longer and

278
00:16:01,950 --> 00:16:04,560
then exhale bend the elbows hug them

279
00:16:04,560 --> 00:16:06,990
into the side body or a nice 45 degree

280
00:16:06,990 --> 00:16:08,670
angle here as you lower all the way to

281
00:16:08,670 --> 00:16:11,460
the ground flip onto the tops of the

282
00:16:11,460 --> 00:16:15,940
feet and inhale Cobra exhale release

283
00:16:15,940 --> 00:16:19,450
inhale to all fours or up to plank so

284
00:16:19,450 --> 00:16:21,550
Yogi's choice here if you want a little

285
00:16:21,550 --> 00:16:23,380
more heat come up to that plank if you

286
00:16:23,380 --> 00:16:25,720
want to cool it down keep it soft knees

287
00:16:25,720 --> 00:16:31,660
and then to down dog everyone from Down

288
00:16:31,660 --> 00:16:33,640
Dog drop the left heel inhale lift the

289
00:16:33,640 --> 00:16:36,730
right leg up high exhale squeeze nose to

290
00:16:36,730 --> 00:16:39,370
knee and step it up into your nice low

291
00:16:39,370 --> 00:16:41,860
lunge feel free to lower the back knee

292
00:16:41,860 --> 00:16:44,740
here take a couple moments to explore

293
00:16:44,740 --> 00:16:48,550
the lower body today shine some light in

294
00:16:48,550 --> 00:16:51,430
the dark places linger in the places

295
00:16:51,430 --> 00:16:55,630
that need you linger in sore spots you

296
00:16:55,630 --> 00:16:59,140
can work it hard maybe come back to that

297
00:16:59,140 --> 00:17:00,490
low lunge wherever you are

298
00:17:00,490 --> 00:17:02,410
everyone loop the shoulders inhale let

299
00:17:02,410 --> 00:17:05,020
your heart shine forward and then exhale

300
00:17:05,020 --> 00:17:07,770
plant the palms step the right toes back

301
00:17:07,770 --> 00:17:10,359
slowly lower down belly to Cobra or

302
00:17:10,359 --> 00:17:13,930
chaturanga to upward facing dog take a

303
00:17:13,930 --> 00:17:16,689
deep breath in here and then exhale

304
00:17:16,689 --> 00:17:19,569
knees or to plank and then to your down

305
00:17:19,569 --> 00:17:23,709
dog then drop the right heel lift the

306
00:17:23,709 --> 00:17:25,740
left leg up high as you breathe in

307
00:17:25,740 --> 00:17:28,270
squeeze nose to knee connect to your

308
00:17:28,270 --> 00:17:31,510
strength and step it up explore this

309
00:17:31,510 --> 00:17:34,060
nice low lunge opening up through the

310
00:17:34,060 --> 00:17:37,170
hip creases opening up through the hips

311
00:17:37,170 --> 00:17:40,330
and back to the legs wheels nice and

312
00:17:40,330 --> 00:17:46,620
slow continue to deepen your breath and

313
00:17:46,620 --> 00:17:49,210
then whether the back knee is lowered or

314
00:17:49,210 --> 00:17:51,160
lifted everyone loop your shoulders grow

315
00:17:51,160 --> 00:17:52,630
light on your fingertips and let your

316
00:17:52,630 --> 00:17:56,290
heart radiate forward well right radiate

317
00:17:56,290 --> 00:18:00,270
forward been talking a lot these days

318
00:18:00,270 --> 00:18:02,620
then plant the palms step the left toes

319
00:18:02,620 --> 00:18:04,300
back and move through your flow you can

320
00:18:04,300 --> 00:18:07,060
always skip it moving belly to Cobra or

321
00:18:07,060 --> 00:18:11,200
chaturanga to updog start to have a

322
00:18:11,200 --> 00:18:12,250
little fun today

323
00:18:12,250 --> 00:18:14,920
give thanks for your limbs for your body

324
00:18:14,920 --> 00:18:21,180
I am grateful downward facing dog

325
00:18:21,180 --> 00:18:23,950
bend the knees inhale look forward walk

326
00:18:23,950 --> 00:18:26,149
it up to the top or hop it up

327
00:18:26,149 --> 00:18:31,969
to the top forward fold inhale halfway

328
00:18:31,969 --> 00:18:37,279
lift exhale fold inhale reach for the

329
00:18:37,279 --> 00:18:40,969
sky big breath in exhale hands to heart

330
00:18:40,969 --> 00:18:43,659
and namaste

331
00:18:43,959 --> 00:18:51,919
big breath in here big breath out big

332
00:18:51,919 --> 00:18:57,049
breath in to reach it up exhale forward

333
00:18:57,049 --> 00:18:57,589
fold

334
00:18:57,589 --> 00:19:03,289
enjoy inhale halfway lift pull the

335
00:19:03,289 --> 00:19:06,759
shoulders back exhale soften and release

336
00:19:06,759 --> 00:19:09,379
plant the palms step or hop it back to

337
00:19:09,379 --> 00:19:13,519
plank and slowly lower down valley to

338
00:19:13,519 --> 00:19:16,519
Cobra or chaturanga to upward facing dog

339
00:19:16,519 --> 00:19:19,459
everyone inhale open your heart and

340
00:19:19,459 --> 00:19:24,739
exhale to your down dog send the hips up

341
00:19:24,739 --> 00:19:29,349
high send the heart towards your thighs

342
00:19:29,349 --> 00:19:31,459
and when you're ready drop the left heel

343
00:19:31,459 --> 00:19:33,499
and we'll inhale lift the left leg up

344
00:19:33,499 --> 00:19:36,619
high spread the right toes lift from the

345
00:19:36,619 --> 00:19:39,129
right inner thigh then when you're ready

346
00:19:39,129 --> 00:19:42,439
send that knee up towards your heart and

347
00:19:42,439 --> 00:19:44,779
try to touch nose to knee and then we'll

348
00:19:44,779 --> 00:19:47,359
step it up into the lunge great inhale

349
00:19:47,359 --> 00:19:50,629
heart radiates forward exhale pivot on

350
00:19:50,629 --> 00:19:51,319
the back foot

351
00:19:51,319 --> 00:19:56,239
and slowly we rise up warrior one strong

352
00:19:56,239 --> 00:19:58,759
legs press into the knife edge of that

353
00:19:58,759 --> 00:20:02,269
back foot super-sharp engaging the left

354
00:20:02,269 --> 00:20:06,379
inner thigh reach it up great pull back

355
00:20:06,379 --> 00:20:08,269
through the right hip crease lifting up

356
00:20:08,269 --> 00:20:09,889
through the front body grounding through

357
00:20:09,889 --> 00:20:14,149
the back body inhale in exhale warrior

358
00:20:14,149 --> 00:20:19,519
two send the arms out wide keep going to

359
00:20:19,519 --> 00:20:23,629
your checklist stay curious then we'll

360
00:20:23,629 --> 00:20:25,669
flip the right palm up and reach the

361
00:20:25,669 --> 00:20:27,439
right fingertips forward as you do this

362
00:20:27,439 --> 00:20:29,179
sink into that front knee so front knee

363
00:20:29,179 --> 00:20:31,519
over front ankle and we reach forward

364
00:20:31,519 --> 00:20:33,019
keep the front knee over front ankle as

365
00:20:33,019 --> 00:20:35,589
you send it back peaceful warrior

366
00:20:35,589 --> 00:20:39,670
stretch inhale open your heart

367
00:20:39,670 --> 00:20:45,010
exhale extended side angle your version

368
00:20:48,130 --> 00:20:52,220
inhale in exhale dial your heart back to

369
00:20:52,220 --> 00:20:54,920
Center plant the palms and we move

370
00:20:54,920 --> 00:20:57,140
through a vinyasa or send it straight to

371
00:20:57,140 --> 00:21:03,290
down dog then from Down Dog drop the

372
00:21:03,290 --> 00:21:05,000
right heel lift the left leg up high

373
00:21:05,000 --> 00:21:09,380
inhale exhale squeeze draw your knee up

374
00:21:09,380 --> 00:21:10,760
towards your heart try to touch your

375
00:21:10,760 --> 00:21:13,670
nose towards your knee good and step it

376
00:21:13,670 --> 00:21:15,530
up find that low lunge first here today

377
00:21:15,530 --> 00:21:19,400
so stretching through the legs and then

378
00:21:19,400 --> 00:21:22,070
pivoting on the back foot and rising up

379
00:21:22,070 --> 00:21:27,800
warrior one so right toes turn in we

380
00:21:27,800 --> 00:21:29,330
press into the outer edge of that foot

381
00:21:29,330 --> 00:21:31,670
we sink deep so drop your Center down

382
00:21:31,670 --> 00:21:35,270
and bend that front knee then inhale

383
00:21:35,270 --> 00:21:40,000
reach the arms up big breath in here

384
00:21:40,000 --> 00:21:45,350
exhale open up warrior two make it

385
00:21:45,350 --> 00:21:45,860
happen

386
00:21:45,860 --> 00:21:49,220
hmm enjoy as you flip the left palm up

387
00:21:49,220 --> 00:21:50,360
we're going to reach left fingertips

388
00:21:50,360 --> 00:21:52,670
forward front knee over front ankle

389
00:21:52,670 --> 00:21:54,230
do your best reaching forward up and

390
00:21:54,230 --> 00:21:55,700
back as I keep that bend in the front

391
00:21:55,700 --> 00:21:58,820
knee peaceful warrior extension through

392
00:21:58,820 --> 00:22:00,200
the crown draw the shoulders away from

393
00:22:00,200 --> 00:22:01,670
the ears do an awesome

394
00:22:01,670 --> 00:22:06,110
inhale exhale slowly shifting to

395
00:22:06,110 --> 00:22:10,190
extended side angle your version so this

396
00:22:10,190 --> 00:22:12,050
idea that's not really what we do but

397
00:22:12,050 --> 00:22:13,910
how we do it so how you're connecting

398
00:22:13,910 --> 00:22:16,220
the poses and the way that you're

399
00:22:16,220 --> 00:22:22,210
embracing it today one more breath here

400
00:22:23,110 --> 00:22:25,820
and then we'll slowly dial it back down

401
00:22:25,820 --> 00:22:28,310
to the low lunge yeah

402
00:22:28,310 --> 00:22:30,050
plant the palms and move through a

403
00:22:30,050 --> 00:22:33,440
vinyasa or feel free to skip it we'll

404
00:22:33,440 --> 00:22:36,340
meet downward facing dog

405
00:22:36,340 --> 00:22:39,230
you got it definitely pushing the

406
00:22:39,230 --> 00:22:40,730
boundary if you're new to the practice

407
00:22:40,730 --> 00:22:43,420
take breaks when you need to Darwin's

408
00:22:43,420 --> 00:22:45,260
even if you're not new to the practice

409
00:22:45,260 --> 00:22:48,530
right stay proud of it and then we'll

410
00:22:48,530 --> 00:22:50,480
walk it up to the top or hop jump float

411
00:22:50,480 --> 00:22:52,880
to the top

412
00:22:52,880 --> 00:22:56,630
and take a nice forward fold inhale

413
00:22:56,630 --> 00:23:01,940
halfway lift exhale bow inhale reach for

414
00:23:01,940 --> 00:23:05,690
the sky my friends enjoy this move and

415
00:23:05,690 --> 00:23:08,860
exhale hands to your heart

416
00:23:08,860 --> 00:23:11,570
great let's keep it going inhale reach

417
00:23:11,570 --> 00:23:15,830
for the sky big exhale as you send it

418
00:23:15,830 --> 00:23:20,450
down inhale long spine halfway lift

419
00:23:20,450 --> 00:23:25,670
exhale forward fold then the knees plant

420
00:23:25,670 --> 00:23:29,750
the palms step or hop it back option to

421
00:23:29,750 --> 00:23:30,980
cultivate strength here by moving

422
00:23:30,980 --> 00:23:33,500
through the vinyasa or feel free to save

423
00:23:33,500 --> 00:23:35,120
it for later send it straight to down

424
00:23:35,120 --> 00:23:41,540
dog that's where we'll meet and here we

425
00:23:41,540 --> 00:23:43,490
go again dropping the left heel inhale

426
00:23:43,490 --> 00:23:45,290
lift the right leg up high square the

427
00:23:45,290 --> 00:23:47,920
hips press into both palms evenly and

428
00:23:47,920 --> 00:23:50,240
slowly bending the knee cultivate

429
00:23:50,240 --> 00:23:52,580
strength shifting forward and then to

430
00:23:52,580 --> 00:23:56,120
your low lunge once again same little

431
00:23:56,120 --> 00:23:57,800
sequence here we'll add on one more

432
00:23:57,800 --> 00:24:01,760
thing inhale open the heart exhale keep

433
00:24:01,760 --> 00:24:03,470
it nice and low here challenge yourself

434
00:24:03,470 --> 00:24:05,570
as you pivot on the back foot and rise

435
00:24:05,570 --> 00:24:07,430
up warrior one pull the right hip crease

436
00:24:07,430 --> 00:24:17,750
back inhale in exhale warrior two stick

437
00:24:17,750 --> 00:24:19,190
with your breath as you reach the right

438
00:24:19,190 --> 00:24:21,860
fingertips forward up and back peaceful

439
00:24:21,860 --> 00:24:24,020
warrior find extension through the crown

440
00:24:24,020 --> 00:24:28,640
long beautiful neck inhale exhale

441
00:24:28,640 --> 00:24:33,280
extended side angle your version

442
00:24:38,180 --> 00:24:41,460
and inhale in this time on your exhale

443
00:24:41,460 --> 00:24:44,040
dial your heart back to center pivot on

444
00:24:44,040 --> 00:24:47,070
your back foot then slowly we're going

445
00:24:47,070 --> 00:24:48,950
to step that back foot in halfway

446
00:24:48,950 --> 00:24:51,930
fingertips walk in front of the foot and

447
00:24:51,930 --> 00:24:54,150
we slowly shift onto that standing leg

448
00:24:54,150 --> 00:24:57,900
lifting the back leg for half splits so

449
00:24:57,900 --> 00:24:59,040
this will be a little different for

450
00:24:59,040 --> 00:25:00,080
everyone

451
00:25:00,080 --> 00:25:02,400
careful not to lock your standing leg

452
00:25:02,400 --> 00:25:04,620
it's a little soft Bend and that knee as

453
00:25:04,620 --> 00:25:06,830
you press away from your foundation

454
00:25:06,830 --> 00:25:10,020
careful not to grip in the toes and turn

455
00:25:10,020 --> 00:25:11,640
your left toes down with from your left

456
00:25:11,640 --> 00:25:14,820
inner thigh so if you're here see if you

457
00:25:14,820 --> 00:25:18,480
can turn left toes down and in time

458
00:25:18,480 --> 00:25:21,870
we'll grow this tall tall tall for a fun

459
00:25:21,870 --> 00:25:23,490
little challenge you can take the right

460
00:25:23,490 --> 00:25:25,980
hand wrap it around the right cat and

461
00:25:25,980 --> 00:25:28,500
then hold on to your Drishti or focal

462
00:25:28,500 --> 00:25:31,350
point as you try to do this while

463
00:25:31,350 --> 00:25:34,950
talking now as you wrap the left hand to

464
00:25:34,950 --> 00:25:37,650
the calf as well just for fun just as a

465
00:25:37,650 --> 00:25:42,180
place to build to eventually we draw the

466
00:25:42,180 --> 00:25:44,730
nose the gaze towards the navel hahahaha

467
00:25:44,730 --> 00:25:46,950
okay here we go everyone big breath in

468
00:25:46,950 --> 00:25:49,560
here and you just got a trust don't even

469
00:25:49,560 --> 00:25:51,840
look back no looking back just soften

470
00:25:51,840 --> 00:25:53,580
through that standing leg and come back

471
00:25:53,580 --> 00:25:54,950
to your nice low lunge

472
00:25:54,950 --> 00:25:58,740
yaeh plant the palms move through a

473
00:25:58,740 --> 00:26:02,100
vinyasa we'll meet in child's pose great

474
00:26:02,100 --> 00:26:09,450
work send the hips back take a rest here

475
00:26:09,450 --> 00:26:14,240
close your eyes relax your jaw

476
00:26:18,990 --> 00:26:21,549
how about some nice nourishing breaths

477
00:26:21,549 --> 00:26:29,010
here chances are you could use them

478
00:26:29,010 --> 00:26:33,039
balance the system out get some fresh

479
00:26:33,039 --> 00:26:41,980
fresh blood fresh oxygen we just take a

480
00:26:41,980 --> 00:26:44,740
second really today with the mantra to

481
00:26:44,740 --> 00:26:46,690
appreciate appreciate our bodies

482
00:26:46,690 --> 00:26:49,179
appreciate this practice appreciate this

483
00:26:49,179 --> 00:26:56,789
community and let's press me the toes

484
00:26:56,789 --> 00:27:00,490
spread the palms press into all ten

485
00:27:00,490 --> 00:27:02,740
fingerprints as you come back up curl

486
00:27:02,740 --> 00:27:05,490
the toes under and send the hips up high

487
00:27:05,490 --> 00:27:10,299
down dog here we go we got this move

488
00:27:10,299 --> 00:27:11,590
with your breath drop the right heel

489
00:27:11,590 --> 00:27:13,960
inhale lift the left leg up high

490
00:27:13,960 --> 00:27:15,880
lots of awareness in this three-legged

491
00:27:15,880 --> 00:27:18,149
dog here you got it

492
00:27:18,149 --> 00:27:20,830
when you're ready on an exhale shift

493
00:27:20,830 --> 00:27:25,120
your weight forward nose to knee and

494
00:27:25,120 --> 00:27:27,070
step it up nice low lunge

495
00:27:27,070 --> 00:27:29,620
so today establish the low lunge this is

496
00:27:29,620 --> 00:27:31,179
another experiment for your standing

497
00:27:31,179 --> 00:27:33,700
postures keep it nice and low open the

498
00:27:33,700 --> 00:27:36,130
chest open the heart and from here pivot

499
00:27:36,130 --> 00:27:38,830
on the back foot drop your Center down

500
00:27:38,830 --> 00:27:42,580
and lift it up so keeping nice and

501
00:27:42,580 --> 00:27:44,289
little sometimes we come out of the

502
00:27:44,289 --> 00:27:45,760
standing leg and then it's hard getting

503
00:27:45,760 --> 00:27:50,260
low so keeping it nice and low today or

504
00:27:50,260 --> 00:27:54,070
your one moving with your breath here we

505
00:27:54,070 --> 00:27:57,549
go inhale spread the fingertips exhale

506
00:27:57,549 --> 00:28:02,440
warrior two strong legs flip the left

507
00:28:02,440 --> 00:28:04,480
palm inhale reach the left fingertips

508
00:28:04,480 --> 00:28:06,880
forward up and back peaceful warrior

509
00:28:06,880 --> 00:28:09,909
draw the shoulders away big beautiful

510
00:28:09,909 --> 00:28:12,880
breath here inhale exhale as you begin

511
00:28:12,880 --> 00:28:15,039
to find your extended side angle

512
00:28:15,039 --> 00:28:20,820
nice and slow mindful

513
00:28:23,120 --> 00:28:26,730
after a little exploration here inhale

514
00:28:26,730 --> 00:28:29,490
in big and use your exhale to dial it

515
00:28:29,490 --> 00:28:32,490
back to your low lunge pivot on the back

516
00:28:32,490 --> 00:28:37,200
foot or step it up halfway find strong

517
00:28:37,200 --> 00:28:38,669
connection with that standing foot

518
00:28:38,669 --> 00:28:40,350
careful not to lock the knee out here

519
00:28:40,350 --> 00:28:42,090
it's actually easier when we keep the

520
00:28:42,090 --> 00:28:44,789
muscles engaged also safer walk the

521
00:28:44,789 --> 00:28:47,059
fingertips forward inhale and exhale

522
00:28:47,059 --> 00:28:50,070
lift the right leg up I three leg three

523
00:28:50,070 --> 00:28:55,019
legged splits what standing splits and

524
00:28:55,019 --> 00:28:56,549
just go with your checklist everything

525
00:28:56,549 --> 00:28:58,740
we've learned here apply it lifting up

526
00:28:58,740 --> 00:29:00,179
through the left hip crease hugging

527
00:29:00,179 --> 00:29:02,999
lower ribs in not crashing down here but

528
00:29:02,999 --> 00:29:05,970
keeping in a liveness from the crown to

529
00:29:05,970 --> 00:29:08,850
the tail lift from your right inner

530
00:29:08,850 --> 00:29:12,450
thigh so if you're here ladies and gents

531
00:29:12,450 --> 00:29:15,090
draw your right toes down square the

532
00:29:15,090 --> 00:29:16,889
hips and start to lift from here so it

533
00:29:16,889 --> 00:29:18,619
may mean that you're not as high today

534
00:29:18,619 --> 00:29:20,490
but so you're going to backtrack a

535
00:29:20,490 --> 00:29:24,210
little maybe but for the betterment of

536
00:29:24,210 --> 00:29:28,470
mankind womankind maybe practice this

537
00:29:28,470 --> 00:29:31,110
little balance here wrapping the hands

538
00:29:31,110 --> 00:29:33,450
around the legs notice my shoulders

539
00:29:33,450 --> 00:29:36,509
still tugging away here hold on to your

540
00:29:36,509 --> 00:29:38,100
Drishti just give it a little playtime

541
00:29:38,100 --> 00:29:44,399
here and then wherever you are release

542
00:29:44,399 --> 00:29:46,169
the fingertips back to the mat send your

543
00:29:46,169 --> 00:29:48,210
gaze forward soften through the standing

544
00:29:48,210 --> 00:29:50,399
leg and then just trust as you shoot the

545
00:29:50,399 --> 00:29:54,559
right toes back nice low lunge yeah yeah

546
00:29:54,559 --> 00:29:58,429
inhale look forward exhale last vinyasa

547
00:29:58,429 --> 00:30:00,840
make it awesome if you want to add to it

548
00:30:00,840 --> 00:30:02,970
maybe sneaking some little baby push-ups

549
00:30:02,970 --> 00:30:06,869
there you're welcome to I won't be doing

550
00:30:06,869 --> 00:30:09,749
that but just getting good then everyone

551
00:30:09,749 --> 00:30:13,610
do send it up to down dog for one breath

552
00:30:14,389 --> 00:30:18,330
and then slowly lower to your knees take

553
00:30:18,330 --> 00:30:20,580
the knees together feet together hips

554
00:30:20,580 --> 00:30:23,340
back bring the fingertips towards the

555
00:30:23,340 --> 00:30:24,990
outer edges of the feet and come down

556
00:30:24,990 --> 00:30:28,100
full velocity'

557
00:30:30,809 --> 00:30:36,390
close your eyes relax your jaw and maybe

558
00:30:36,390 --> 00:30:39,030
you feel comfortable enough to let the

559
00:30:39,030 --> 00:30:43,110
mouth open here so a little a little

560
00:30:43,110 --> 00:30:45,360
mouth mouth breather action here huh

561
00:30:45,360 --> 00:30:54,659
just let it go feels good then you don't

562
00:30:54,659 --> 00:30:55,890
have to look up for this I'm going to

563
00:30:55,890 --> 00:30:57,510
try to guide you through this next thing

564
00:30:57,510 --> 00:31:00,870
with my voice so stay where you are here

565
00:31:00,870 --> 00:31:07,760
heavy head shoulders heavy mouth open

566
00:31:08,750 --> 00:31:11,070
and then slowly we're going to reach the

567
00:31:11,070 --> 00:31:13,049
fingertips around the shoulders will

568
00:31:13,049 --> 00:31:14,429
naturally lift we're going to reach the

569
00:31:14,429 --> 00:31:17,700
fingertips behind to interlace no need

570
00:31:17,700 --> 00:31:19,679
to bring the palms together here in fact

571
00:31:19,679 --> 00:31:21,179
we can kind of square at the wrists here

572
00:31:21,179 --> 00:31:22,860
and then lift the knuckles up towards

573
00:31:22,860 --> 00:31:23,400
the sky

574
00:31:23,400 --> 00:31:26,190
so peek at me if you need to but

575
00:31:26,190 --> 00:31:28,169
otherwise I'll try to disguise you here

576
00:31:28,169 --> 00:31:30,659
with my voice so this might be a good

577
00:31:30,659 --> 00:31:31,950
stretch for you in the wrists of the

578
00:31:31,950 --> 00:31:34,950
forearms again I'm not trying to force

579
00:31:34,950 --> 00:31:36,750
my palms together here at all that would

580
00:31:36,750 --> 00:31:38,460
be algae I'm keeping the wrist nice and

581
00:31:38,460 --> 00:31:42,000
square and a couple shrugs I draw my

582
00:31:42,000 --> 00:31:43,919
shoulders away from the ears stretch

583
00:31:43,919 --> 00:31:46,799
there these are small gentle moves as if

584
00:31:46,799 --> 00:31:48,539
you're shrugging the way we kind of

585
00:31:48,539 --> 00:31:53,400
shrug one more like mmm gentle shrugging

586
00:31:53,400 --> 00:31:55,860
of the shoulders it's a little slide

587
00:31:55,860 --> 00:32:05,760
back and forth let's do one more and

588
00:32:05,760 --> 00:32:08,159
then slowly release the fingertips well

589
00:32:08,159 --> 00:32:13,049
with control as impossible and then

590
00:32:13,049 --> 00:32:15,360
slowly reach the fingertips up that was

591
00:32:15,360 --> 00:32:18,450
funny my body betrayed me it happens

592
00:32:18,450 --> 00:32:21,390
slowly coming forward we'll come back to

593
00:32:21,390 --> 00:32:26,510
all fours great walk the knees out wide

594
00:32:26,510 --> 00:32:29,010
and then curl the right toes under and

595
00:32:29,010 --> 00:32:31,320
stretch the backs of the legs here

596
00:32:31,320 --> 00:32:33,900
back and so one at a time now stretch

597
00:32:33,900 --> 00:32:36,419
the back the right leg spiking the right

598
00:32:36,419 --> 00:32:39,299
heel back and then switch left toes curl

599
00:32:39,299 --> 00:32:43,490
under stretch the left leg

600
00:32:43,570 --> 00:32:47,210
hmm great and we'll take the legs swing

601
00:32:47,210 --> 00:32:49,490
them to the right and come to sit on

602
00:32:49,490 --> 00:32:54,170
your bottom bring the soles of the feet

603
00:32:54,170 --> 00:32:56,510
together here open the feet like a nice

604
00:32:56,510 --> 00:33:05,050
book here mmm nothing like a nice book

605
00:33:05,290 --> 00:33:09,800
what's your favorite book leave in the

606
00:33:09,800 --> 00:33:11,120
comments below but only if you're

607
00:33:11,120 --> 00:33:13,670
serious like I love this book this book

608
00:33:13,670 --> 00:33:16,760
is my favorite go-to book I write it

609
00:33:16,760 --> 00:33:19,780
more than once or I would read it again

610
00:33:19,780 --> 00:33:21,650
or just tell us what you're currently

611
00:33:21,650 --> 00:33:25,880
reading I'm grateful for our time to

612
00:33:25,880 --> 00:33:28,520
read I'm trying to make more time it's

613
00:33:28,520 --> 00:33:32,600
stuck on the computer we all love our

614
00:33:32,600 --> 00:33:37,090
Netflix ok and then after you're done

615
00:33:37,090 --> 00:33:40,580
considering your book here the feet and

616
00:33:40,580 --> 00:33:43,070
in the comments sorry grab the ankles

617
00:33:43,070 --> 00:33:45,140
and loop the shoulders and again we're

618
00:33:45,140 --> 00:33:46,850
going to do that shrugging motion so

619
00:33:46,850 --> 00:33:49,940
squeeze the shoulders up to the ears and

620
00:33:49,940 --> 00:33:54,380
then drawing them down nice and slow

621
00:33:54,380 --> 00:33:58,720
squeeze and lift and draw them down

622
00:33:58,720 --> 00:34:00,740
activate through the legs here so this

623
00:34:00,740 --> 00:34:02,750
feels better so find support by

624
00:34:02,750 --> 00:34:04,610
grounding the tops of the thighs down

625
00:34:04,610 --> 00:34:05,900
and lifting through the center channel

626
00:34:05,900 --> 00:34:08,449
and then just keep the shrug going on

627
00:34:08,449 --> 00:34:12,040
here up one more times

628
00:34:16,059 --> 00:34:20,059
mmm neck and shoulder hygiene can never

629
00:34:20,059 --> 00:34:21,319
have too much of that bring the knees

630
00:34:21,319 --> 00:34:23,829
together send the legs out long

631
00:34:23,829 --> 00:34:27,199
nice and easy sliding the hands down to

632
00:34:27,199 --> 00:34:29,119
try to touch the feet can bend the knees

633
00:34:29,119 --> 00:34:32,449
and then sliding it up maybe give your

634
00:34:32,449 --> 00:34:34,989
legs a little massage sliding it down

635
00:34:34,989 --> 00:34:39,290
and then sliding it up touch your legs

636
00:34:39,290 --> 00:34:42,199
don't be shy touch your legs and then

637
00:34:42,199 --> 00:34:46,178
this time forward full

638
00:34:52,819 --> 00:34:55,710
then gently release and come to lie flat

639
00:34:55,710 --> 00:35:01,500
on your back hug the knees into the

640
00:35:01,500 --> 00:35:06,660
chest and crawl the shoulder blades

641
00:35:06,660 --> 00:35:10,260
underneath the heart space inhale in

642
00:35:10,260 --> 00:35:13,920
exhale slowly lower the feet to the

643
00:35:13,920 --> 00:35:16,589
ground send the fingertips out left to

644
00:35:16,589 --> 00:35:19,589
right we'll slowly let the knees melt to

645
00:35:19,589 --> 00:35:23,849
the left active so you can actively

646
00:35:23,849 --> 00:35:25,859
reach your right knee towards the front

647
00:35:25,859 --> 00:35:30,030
left corner of your mat mmm and then

648
00:35:30,030 --> 00:35:32,069
over to the right same things if you can

649
00:35:32,069 --> 00:35:34,170
actively reach your left knee towards

650
00:35:34,170 --> 00:35:39,150
the front right corner of your mat mmm

651
00:35:39,150 --> 00:35:42,390
and then back to Center slide the feet

652
00:35:42,390 --> 00:35:45,359
down dig into the heels inhale reach the

653
00:35:45,359 --> 00:35:47,400
arms all the way up and overhead full

654
00:35:47,400 --> 00:35:49,680
body stretch hook the thumbs let's go a

655
00:35:49,680 --> 00:35:51,569
little wu-tang yoga again here today big

656
00:35:51,569 --> 00:35:53,310
breath in so tug the thumbs left to

657
00:35:53,310 --> 00:35:58,619
right yes really resisting the urge to

658
00:35:58,619 --> 00:36:00,540
sing somewhat Aang I think you know what

659
00:36:00,540 --> 00:36:03,060
line sounding we need to say it big

660
00:36:03,060 --> 00:36:08,460
breath in big breath out break free come

661
00:36:08,460 --> 00:36:12,480
to shavasana lick your lips make sure

662
00:36:12,480 --> 00:36:13,859
you're not gripping or holding anywhere

663
00:36:13,859 --> 00:36:17,750
take an inhale in lots of gratitude in

664
00:36:17,750 --> 00:36:21,300
lots of gratitude out just take a second

665
00:36:21,300 --> 00:36:22,980
here to connect to that mantra I am

666
00:36:22,980 --> 00:36:27,829
grateful man gratitude the best medicine

667
00:36:27,829 --> 00:36:29,760
if you're going through some tough times

668
00:36:29,760 --> 00:36:36,060
my friend maybe take this mantra with

669
00:36:36,060 --> 00:36:43,160
you off the mat today I am grateful

670
00:36:44,550 --> 00:36:48,810
taking care of yourself but also seeing

671
00:36:48,810 --> 00:36:50,790
if you can just have appreciation for

672
00:36:50,790 --> 00:36:52,800
even the challenging things are things

673
00:36:52,800 --> 00:36:58,020
you don't understand I find it much

674
00:36:58,020 --> 00:37:03,300
healthier than fighting fighting against

675
00:37:03,300 --> 00:37:06,560
those enough fighting this damn world

676
00:37:06,560 --> 00:37:08,910
okay I love you guys take good care I'll

677
00:37:08,910 --> 00:37:11,220
stop rambling and let you but to

678
00:37:11,220 --> 00:37:13,890
continue the journey on your mat and

679
00:37:13,890 --> 00:37:15,240
then off your mat and into the rest of

680
00:37:15,240 --> 00:37:16,440
the day have a great one

681
00:37:16,440 --> 00:37:20,900
see you tomorrow namaste