hello my friends and welcome to 30 days

of yoga camp it's day 27 wowie wowie

Zowie the mantra today is I am grateful

and I am super grateful for this

experience with you this journey with

you thus far let's get started

okeydoke welcome today we're going to

begin in a nice comfortable seat right

away draw your palms together and as

you're getting settled in here give

yourself a nice little rub in the hand

create a little heat again take your

time getting there maybe you're still

getting on your mat catch up when you

can by bringing the palms together

owning this moment taking this time for

you hopefully you've had a nice journey

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

take the hands and we're going to move

even faster creating more heat more

friction just building up some energy

here and we're going to take it right to

the tops of the shoulders here right

where these thick muscles are the traps

nice and easy and you can relax the

shoulders down

and you can begin to find some movement

of the head and the neck

maybe this turns into a little massage

and then we'll bring up oops hit my mic

and then we'll bring the palms together

once again and do the same thing

creating a little energy a little

friction boys and gals and then to the

heart or the heart center heart space

start to breathe deeper breaths here

just notice where you're at today except

where you are today and one more time

palms together we give it a rub last

time here really get it going maybe it's

truly where you are and you're rubbing

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

hardcore

keep it going even faster even faster

and then right on your face paid breaths

here awesome and slowly release palms

come together this time and stillness

right at your heart center press the

elbows left to right sit up nice and

tall with the soft gaze here go ahead

and close your eyes we'll take a deep

breath in deep breath out as you just

ground in this moment and we connect to

our mantra today the mantra or the

affirmation today is I am grateful need

I say anything more repeat the mantra

quietly to yourself I am grateful I am

grateful

and one last time take it with you I am

grateful and interlace the fingertips

press the palms forward up and all the

way back take a second here to

teeter-totter just stretching out

through the side body maybe you continue

the mantra to yourself you're rocking

and rolling with it

I am grateful gratitude

hmmmmmm the best medicine

after a couple Teeter totters left to

right checking in with the weight of the

legs finding your opposition here some

not just stretching but connecting to

the energetic body we know after a

little bit of time here or when the arms

feel like they're about to fall off

release fingertips down loop the

shoulders and begin to walk the

fingertips oh the pinkies rather all the

way back towards each other here so

using the earth to walk it back and just

noticing where you're at today so it may

be here for you okay in time I've been

able to walk my pinkies together and

then pressing up and away so out of the

fingertips not collapsing lift your

heart close your eyes here again begin

to deepen the breath

even more hmm

and slowly we'll release flip the palms

take a look at them if you need to give

your wrists or your forms a little

massage here 10 to it and then just I

want you to look at your hands just so

that you take the awareness of your

hands or palms your fingers with you as

we dive forward onto all fours when you

arrive

tabletop position nice and strong

then here we go looping the shoulders

press away from your yoga mat right away

we're going to press in on the tops of

the feet and just for a five seconds

hover lift the knees hover in this

tabletop here making sure the spine is

organized from the crown of the head to

the tip of the tail press into all ten

fingerprints press into all ten toes try

deep breath in and slowly release send

it back Child's Pose melt your heart

feel this nice soft opening through the

shoulders breathe

and then pressing into all ten

fingerprints pressing into the tops of

the feet slide through all the way onto

the belly press into your foundation

here pull the elbows back inhale Cobra

exhale release great curl the toes under

press to all fours

then curl it curl the toes under if they

aren't already here and then send it up

to down dog sorry that was redundant

curl your toes under and then curl your

toes under press and all ten knuckles

try to enjoy this downward dog today so

one thing about this journey or

sometimes when we take on a goal is we

get so focus on the goal that sometimes

we slip into that robot zone of like

alright as long as I'm doing it right

but don't forget to enjoy remember that

mantra hmmm checking in and then slowly

lowering back to all fours great press

into the tops of the feet press away

from your yoga mat inhale hugging navel

up towards the spine lower ribs in so

we're not just collapsing here but

really connecting to the center already

I'm going to send my right foot all the

way up and out turn the right toes down

level the hips and inhale send the left

fingertips forward again as if you were

shaking someone's hand howdy-do and then

pull the shoulder back into sockets

we're reaching and then pulling

essentially we're organizing everything

you have Domino wall the spine hugging

energy in towards the midline so I'm not

collapsing into my right wrist at all or

at least I'm working to really connect

to my energy it's tough

big breath in big breath out release

switch start by lifting the left leg up

high inhale go through your checklist

building strength from the inside out

working on finding support from within

this stuff matters especially if you

want to grow your asana practice and do

fun silly things it's really not about

that it's about really being healthy and

strong till you're 90 or beyond reach

the right fingertips forward plug that

shoulder in just explore here beginning

to wake up the entire body every cell

and then release send it back Child's

Pose allow that experience to stimulate

and inspire your breath so the practice

of yoga can be hard there are hard times

where we have to find that support and

build strength but sometimes I find I

make it harder on myself mostly because

of my mind so so I love yoga camp will

keep kewpie keep the mind and body

working together try to stay present in

the practice so take one moment here to

repeat the mantra I'm grateful

notice how you feel they're grateful for

this experience can we even be grateful

for the challenge the things that are

buggers knowing that they can also teach

us guide us here we go back to all fours

strong foundation here press away from

the earth here we go sending the left

leg excuse me right leg out left

fingertips forward so working in

opposition here we inhale expand exhale

nose to knee and then something a little

bit different today I'm going to place

that down and then move to the other

side so work we're switching to the

inhale extend exhale nose to knee and

then release and then we switch

inhale expansion exhale nose to knee

navel draws up and then release and then

keep it going find your breath so we're

switching talk about Yoga for the brain

if you right now if you feel like boom

then you're not alone

keep it going

try to inhale as you extend exhale as

you round it in maybe retaining the

breath as you switch and even it out and

after you even and out will curl the

toes under and send it up to down dog

that's where we'll meet put five deep

breaths in and out and

after your fifth breath take the feet

all the way up towards the front edge

nice slow walk or hop to the top take a

nice forward fold here clasping opposite

elbows rocking a little side to side if

it feels good you know what to do here

then releasing the arms pressing into

all four corners of your sweet feet here

engaging through the legs tuck the chin

into the chest super actively today so

really round through the upper back body

and then when you're ready roll it up

loop the shoulders big circles with the

shoulders today as you stand up nice and

tall come into your Mountain Pose turn

the pinkies forward give yourself a

little extra space here so today so

really take up some space

allow the armpit chest to breathe here

so kind of like airplane arms here open

open then big breaths as you ground down

through the feet draw down with the

shoulder heads down with the pinky and

then find lifts so basically find lips

where you can and find places to ground

where you can and slowly draw the

pinkies in a little bit Mountain Pose

big breaths and slowly draw the palms to

the heart and just a quick second here

to create a little space and the head

the neck mmm joining circles with the

nose and then head back to Center we'll

interlace the fingertips and press the

palms forward up and back once again

nice and easy staying connected to your

feet all four corners teeter totter

fancy yoga term teeter totter a little

left-to-right stretching the skin

Side buddy but also maintaining that

lift up through the center channel so if

you're kind of spilling all your guts

out here hug the navel in a little bit

find places to just kind of hug in just

play and then we'll inhale the center

carve a line with the nose look up

exhale release the fingertips rain

everything down forward fold nice on

your next breath in halfway lift

see if you can find something new today

here and then on an exhale forward fold

press into the feet inhale reach for the

sky full body stretch full body

experience exhale hands to heart again

inhale we reach exhale we fold soft

knees inhale halfway lift find something

new extension and on your exhale slide

it down again reaching for the sky press

into the earth big breath here exhale

hands to heart

namaste here we go inhale adding on this

time reach it up exhale opening the

shoulders as you fold it down inhale

halfway lift exhale forward fold plant

the palms bend your knees step the right

toes back followed by the left

plank spread the palms super wide draw

the shoulder heads away from the ears

soft bend in the elbows really engage

your core lift from the inner thighs

here and then spike your heels towards

the back edge of your mat big breath in

as you grow the neck even longer and

then exhale bend the elbows hug them

into the side body or a nice 45 degree

angle here as you lower all the way to

the ground flip onto the tops of the

feet and inhale Cobra exhale release

inhale to all fours or up to plank so

Yogi's choice here if you want a little

more heat come up to that plank if you

want to cool it down keep it soft knees

and then to down dog everyone from Down

Dog drop the left heel inhale lift the

right leg up high exhale squeeze nose to

knee and step it up into your nice low

lunge feel free to lower the back knee

here take a couple moments to explore

the lower body today shine some light in

the dark places linger in the places

that need you linger in sore spots you

can work it hard maybe come back to that

low lunge wherever you are

everyone loop the shoulders inhale let

your heart shine forward and then exhale

plant the palms step the right toes back

slowly lower down belly to Cobra or

chaturanga to upward facing dog take a

deep breath in here and then exhale

knees or to plank and then to your down

dog then drop the right heel lift the

left leg up high as you breathe in

squeeze nose to knee connect to your

strength and step it up explore this

nice low lunge opening up through the

hip creases opening up through the hips

and back to the legs wheels nice and

slow continue to deepen your breath and

then whether the back knee is lowered or

lifted everyone loop your shoulders grow

light on your fingertips and let your

heart radiate forward well right radiate

forward been talking a lot these days

then plant the palms step the left toes

back and move through your flow you can

always skip it moving belly to Cobra or

chaturanga to updog start to have a

little fun today

give thanks for your limbs for your body

I am grateful downward facing dog

bend the knees inhale look forward walk

it up to the top or hop it up

to the top forward fold inhale halfway

lift exhale fold inhale reach for the

sky big breath in exhale hands to heart

and namaste

big breath in here big breath out big

breath in to reach it up exhale forward

fold

enjoy inhale halfway lift pull the

shoulders back exhale soften and release

plant the palms step or hop it back to

plank and slowly lower down valley to

Cobra or chaturanga to upward facing dog

everyone inhale open your heart and

exhale to your down dog send the hips up

high send the heart towards your thighs

and when you're ready drop the left heel

and we'll inhale lift the left leg up

high spread the right toes lift from the

right inner thigh then when you're ready

send that knee up towards your heart and

try to touch nose to knee and then we'll

step it up into the lunge great inhale

heart radiates forward exhale pivot on

the back foot

and slowly we rise up warrior one strong

legs press into the knife edge of that

back foot super-sharp engaging the left

inner thigh reach it up great pull back

through the right hip crease lifting up

through the front body grounding through

the back body inhale in exhale warrior

two send the arms out wide keep going to

your checklist stay curious then we'll

flip the right palm up and reach the

right fingertips forward as you do this

sink into that front knee so front knee

over front ankle and we reach forward

keep the front knee over front ankle as

you send it back peaceful warrior

stretch inhale open your heart

exhale extended side angle your version

inhale in exhale dial your heart back to

Center plant the palms and we move

through a vinyasa or send it straight to

down dog then from Down Dog drop the

right heel lift the left leg up high

inhale exhale squeeze draw your knee up

towards your heart try to touch your

nose towards your knee good and step it

up find that low lunge first here today

so stretching through the legs and then

pivoting on the back foot and rising up

warrior one so right toes turn in we

press into the outer edge of that foot

we sink deep so drop your Center down

and bend that front knee then inhale

reach the arms up big breath in here

exhale open up warrior two make it

happen

hmm enjoy as you flip the left palm up

we're going to reach left fingertips

forward front knee over front ankle

do your best reaching forward up and

back as I keep that bend in the front

knee peaceful warrior extension through

the crown draw the shoulders away from

the ears do an awesome

inhale exhale slowly shifting to

extended side angle your version so this

idea that's not really what we do but

how we do it so how you're connecting

the poses and the way that you're

embracing it today one more breath here

and then we'll slowly dial it back down

to the low lunge yeah

plant the palms and move through a

vinyasa or feel free to skip it we'll

meet downward facing dog

you got it definitely pushing the

boundary if you're new to the practice

take breaks when you need to Darwin's

even if you're not new to the practice

right stay proud of it and then we'll

walk it up to the top or hop jump float

to the top

and take a nice forward fold inhale

halfway lift exhale bow inhale reach for

the sky my friends enjoy this move and

exhale hands to your heart

great let's keep it going inhale reach

for the sky big exhale as you send it

down inhale long spine halfway lift

exhale forward fold then the knees plant

the palms step or hop it back option to

cultivate strength here by moving

through the vinyasa or feel free to save

it for later send it straight to down

dog that's where we'll meet and here we

go again dropping the left heel inhale

lift the right leg up high square the

hips press into both palms evenly and

slowly bending the knee cultivate

strength shifting forward and then to

your low lunge once again same little

sequence here we'll add on one more

thing inhale open the heart exhale keep

it nice and low here challenge yourself

as you pivot on the back foot and rise

up warrior one pull the right hip crease

back inhale in exhale warrior two stick

with your breath as you reach the right

fingertips forward up and back peaceful

warrior find extension through the crown

long beautiful neck inhale exhale

extended side angle your version

and inhale in this time on your exhale

dial your heart back to center pivot on

your back foot then slowly we're going

to step that back foot in halfway

fingertips walk in front of the foot and

we slowly shift onto that standing leg

lifting the back leg for half splits so

this will be a little different for

everyone

careful not to lock your standing leg

it's a little soft Bend and that knee as

you press away from your foundation

careful not to grip in the toes and turn

your left toes down with from your left

inner thigh so if you're here see if you

can turn left toes down and in time

we'll grow this tall tall tall for a fun

little challenge you can take the right

hand wrap it around the right cat and

then hold on to your Drishti or focal

point as you try to do this while

talking now as you wrap the left hand to

the calf as well just for fun just as a

place to build to eventually we draw the

nose the gaze towards the navel hahahaha

okay here we go everyone big breath in

here and you just got a trust don't even

look back no looking back just soften

through that standing leg and come back

to your nice low lunge

yaeh plant the palms move through a

vinyasa we'll meet in child's pose great

work send the hips back take a rest here

close your eyes relax your jaw

how about some nice nourishing breaths

here chances are you could use them

balance the system out get some fresh

fresh blood fresh oxygen we just take a

second really today with the mantra to

appreciate appreciate our bodies

appreciate this practice appreciate this

community and let's press me the toes

spread the palms press into all ten

fingerprints as you come back up curl

the toes under and send the hips up high

down dog here we go we got this move

with your breath drop the right heel

inhale lift the left leg up high

lots of awareness in this three-legged

dog here you got it

when you're ready on an exhale shift

your weight forward nose to knee and

step it up nice low lunge

so today establish the low lunge this is

another experiment for your standing

postures keep it nice and low open the

chest open the heart and from here pivot

on the back foot drop your Center down

and lift it up so keeping nice and

little sometimes we come out of the

standing leg and then it's hard getting

low so keeping it nice and low today or

your one moving with your breath here we

go inhale spread the fingertips exhale

warrior two strong legs flip the left

palm inhale reach the left fingertips

forward up and back peaceful warrior

draw the shoulders away big beautiful

breath here inhale exhale as you begin

to find your extended side angle

nice and slow mindful

after a little exploration here inhale

in big and use your exhale to dial it

back to your low lunge pivot on the back

foot or step it up halfway find strong

connection with that standing foot

careful not to lock the knee out here

it's actually easier when we keep the

muscles engaged also safer walk the

fingertips forward inhale and exhale

lift the right leg up I three leg three

legged splits what standing splits and

just go with your checklist everything

we've learned here apply it lifting up

through the left hip crease hugging

lower ribs in not crashing down here but

keeping in a liveness from the crown to

the tail lift from your right inner

thigh so if you're here ladies and gents

draw your right toes down square the

hips and start to lift from here so it

may mean that you're not as high today

but so you're going to backtrack a

little maybe but for the betterment of

mankind womankind maybe practice this

little balance here wrapping the hands

around the legs notice my shoulders

still tugging away here hold on to your

Drishti just give it a little playtime

here and then wherever you are release

the fingertips back to the mat send your

gaze forward soften through the standing

leg and then just trust as you shoot the

right toes back nice low lunge yeah yeah

inhale look forward exhale last vinyasa

make it awesome if you want to add to it

maybe sneaking some little baby push-ups

there you're welcome to I won't be doing

that but just getting good then everyone

do send it up to down dog for one breath

and then slowly lower to your knees take

the knees together feet together hips

back bring the fingertips towards the

outer edges of the feet and come down

full velocity'

close your eyes relax your jaw and maybe

you feel comfortable enough to let the

mouth open here so a little a little

mouth mouth breather action here huh

just let it go feels good then you don't

have to look up for this I'm going to

try to guide you through this next thing

with my voice so stay where you are here

heavy head shoulders heavy mouth open

and then slowly we're going to reach the

fingertips around the shoulders will

naturally lift we're going to reach the

fingertips behind to interlace no need

to bring the palms together here in fact

we can kind of square at the wrists here

and then lift the knuckles up towards

the sky

so peek at me if you need to but

otherwise I'll try to disguise you here

with my voice so this might be a good

stretch for you in the wrists of the

forearms again I'm not trying to force

my palms together here at all that would

be algae I'm keeping the wrist nice and

square and a couple shrugs I draw my

shoulders away from the ears stretch

there these are small gentle moves as if

you're shrugging the way we kind of

shrug one more like mmm gentle shrugging

of the shoulders it's a little slide

back and forth let's do one more and

then slowly release the fingertips well

with control as impossible and then

slowly reach the fingertips up that was

funny my body betrayed me it happens

slowly coming forward we'll come back to

all fours great walk the knees out wide

and then curl the right toes under and

stretch the backs of the legs here

back and so one at a time now stretch

the back the right leg spiking the right

heel back and then switch left toes curl

under stretch the left leg

hmm great and we'll take the legs swing

them to the right and come to sit on

your bottom bring the soles of the feet

together here open the feet like a nice

book here mmm nothing like a nice book

what's your favorite book leave in the

comments below but only if you're

serious like I love this book this book

is my favorite go-to book I write it

more than once or I would read it again

or just tell us what you're currently

reading I'm grateful for our time to

read I'm trying to make more time it's

stuck on the computer we all love our

Netflix ok and then after you're done

considering your book here the feet and

in the comments sorry grab the ankles

and loop the shoulders and again we're

going to do that shrugging motion so

squeeze the shoulders up to the ears and

then drawing them down nice and slow

squeeze and lift and draw them down

activate through the legs here so this

feels better so find support by

grounding the tops of the thighs down

and lifting through the center channel

and then just keep the shrug going on

here up one more times

mmm neck and shoulder hygiene can never

have too much of that bring the knees

together send the legs out long

nice and easy sliding the hands down to

try to touch the feet can bend the knees

and then sliding it up maybe give your

legs a little massage sliding it down

and then sliding it up touch your legs

don't be shy touch your legs and then

this time forward full

then gently release and come to lie flat

on your back hug the knees into the

chest and crawl the shoulder blades

underneath the heart space inhale in

exhale slowly lower the feet to the

ground send the fingertips out left to

right we'll slowly let the knees melt to

the left active so you can actively

reach your right knee towards the front

left corner of your mat mmm and then

over to the right same things if you can

actively reach your left knee towards

the front right corner of your mat mmm

and then back to Center slide the feet

down dig into the heels inhale reach the

arms all the way up and overhead full

body stretch hook the thumbs let's go a

little wu-tang yoga again here today big

breath in so tug the thumbs left to

right yes really resisting the urge to

sing somewhat Aang I think you know what

line sounding we need to say it big

breath in big breath out break free come

to shavasana lick your lips make sure

you're not gripping or holding anywhere

take an inhale in lots of gratitude in

lots of gratitude out just take a second

here to connect to that mantra I am

grateful man gratitude the best medicine

if you're going through some tough times

my friend maybe take this mantra with

you off the mat today I am grateful

taking care of yourself but also seeing

if you can just have appreciation for

even the challenging things are things

you don't understand I find it much

healthier than fighting fighting against

those enough fighting this damn world

okay I love you guys take good care I'll

stop rambling and let you but to

continue the journey on your mat and

then off your mat and into the rest of

the day have a great one

see you tomorrow namaste