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sup party people welcome to 30 days of

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yoga camp I'm Adriene it is day 28 y'all

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my my my day 28 time to celebrate that's

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the mantra today I celebrate so think

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about what you want to celebrate hop

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into something comfy and let's get

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started

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all right dudes and dudettes let's begin

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in a nice comfortable seat bring your

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palms to your knees and we're going to

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start with a little sway that's right

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getting a little freaky here today and

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day 28 because the mantra is I celebrate

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now before you go and doesn't really

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connect with me

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all right don't connect with that I'd

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like you to just take a little sway

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notice your breath and then be real

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about that judgment can you can you

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maybe just find something to celebrate

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today celebrate your body celebrate your

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breath this practice of cultivating

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self-love maybe there's something

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specific in your everyday life that you

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can celebrate having a job having the

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day off Benji I celebrate Benji working

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through hard times taking care of

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yourself okay so you can ditch the suede

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here and come up to a nice seat lift it

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in the heart lengthening through the

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crown of the head and just take a second

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here to consider that I celebrate and

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then draw your palms together Anjali

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mudra at the heart lift your sternum up

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to your thumbs and we say as we bow the

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head to the heart the mantra today I

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celebrate be brave be bold say it to

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yourself or say it out loud feel this

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nice stretch in the back of the neck and

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then slowly lift the head up and dive

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forward onto all fours cat cow inhale

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heart shines forward we drop the belly

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exhale we round

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chin to chest nose to navel inhale drop

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the belly exhale rounding through the

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spine a couple more and then celebrate

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your body celebrate your breath and

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begin to freestyle here so you can veer

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off the railroad tracks shaking hips a

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little left to right

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stretching the calves you might even

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come all the way forward but I encourage

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you to move super slow and mindful and

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one way to kind of help with that is to

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close the eyes and just draw your

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attention inward paying attention to the

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sensations as you begin to warm up the

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body and engage engage from this

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movement this play will send it to down

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dog take your time getting there so

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choreograph your own way there hmm

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starting to give your mind and body

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permission to improvise to work together

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to stay present so that when you go to

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public yoga class and you have an

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awesome teacher guiding you you can take

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their suggestion but also still stay in

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charge of your own body drop the left

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heel lift the right leg up high and

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slide it all the way up and into a nice

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low lunge lower the back knee keep the

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left palm on the ground and nice and

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easy breathe you open the right

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fingertips up nice and easy release

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right hand to the earth come back to all

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fours send it back Child's Pose close

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your eyes rest your hands or wrists and

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begin to cultivate a deep breath here

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you deserve it nice full breaths making

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the most of this time for you your

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practice

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and then activate through the hands

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press into the feet come back up curl

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the toes under send it to down dog this

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time drop the right heel lift the left

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leg up and then send it up through to

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your lunge lower the back knee right

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hand stays on the earth and when you're

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ready soften your tips as you reach

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reach reach reach reach and then

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activate through the palms spread the

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fingers and celebration of you of me big

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breath in and then we release plant the

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palms walk it back to all fours and send

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it back Child's Pose

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all right so you're in your little love

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cave here see if you can connect to that

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you je breath here that's soft

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restriction in the back of the throat

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tip of the tongue comes to the top of

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the mouth the roof of the mouth tip of

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the totem comes to the top of the mouth

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sorry sorry I was a theater kid don't

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blame me sorry see if you can cultivate

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a nice breath here audible breath and

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then moving in a circle here we go

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inhale you using that auto breath come

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forward exhale around and back you might

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spread the palms here you might spread

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the hands whatever feels good inhaling

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come forward exhaling around the back

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move with your breath

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waking up the hips waking up the

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shoulders checking it with a head the

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neck reverse your circle really syncing

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up the with the breath here you got it

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and then sitting it all the way back

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wide in the knees as wide as your yoga

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mat extended Child's Pose

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let the heart melt stick with your

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breath stay focused on the breath

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and slowly sliding back to all fours

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walk the knees underneath the hips

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wrists underneath the shoulders

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all right connecting to our strength

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press away from your yoga mat press into

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the tops of the feet firmly now check it

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out so find your find your alignment

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really strong inhale in lift your heart

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between your shoulder blades and no

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collapsing and slowly I'm going to press

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on the top of the left foot and send my

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right knee out towards the right so

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right inner thigh is parallel to the

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earth kind of the shape like a puppy dog

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at a hydrant I hate to bring that image

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in but just in case to help you because

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I know you're doing this well while the

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video is rolling press firmly into the

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top of the left foot

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connect to your right foot by spreading

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the toes and then see if you can shift

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more weight into your right hand so I'm

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not just collapsing into your left try

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to keep it even between both palms great

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for the lower body the legs toning

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toning the glutes the booty muscles big

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breath in here press away from your yoga

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mat and then release whew if you need to

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come off the wrist for a second please

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do and taking it to the other side

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whenever you're ready find that strong

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foundation hug to the midline and when

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you're ready slowly begin to shift

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lifting the left knee all the way up

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trying to bring the left inner thigh

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parallel to the earth strong breath here

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spread your left toes make sure the neck

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is not collapsing here nice and long big

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breath and then slowly release great

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walk the knees together send the

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fingertips back Child's Pose just a

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couple breaths here take care of your

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wrists now you take your fingertips up

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towards the sky or rotate circles

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nice comeback to all fours

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find your alignment all right pressing

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away from the yoga mat will send the

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right leg out long and then left

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fingertips up forward plug it in you

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know what to do here hug the lower ribs

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in now check it out inhale in exhale I'm

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going to bend my right knee back to

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where I just was I'm going to bend my

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elbow to the opposite side strong holds

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here you got it press into your

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foundation lift the right leg lift the

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left elbow big breath in and exhale to

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release

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awesome work here we go right to the

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other side the left leg extends right

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fingertips forward full body

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strengthener hair inhale find your

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foundation exhale bend the left knee to

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the shape we were just in and then bend

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your right elbow out really working on

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that energetic line from the crown to

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the tail strengthening the whole body

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the abdominal wall the glutes the arms

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the legs of the back body

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and release awesome work knees together

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fingertips back we melt it down let your

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shoulders relax here let your breath

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move you

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and then pressing the tops of the feet

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here tuck the chin into the chest and

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slowly roll it up big circles with the

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nose here one way mmm and then the other

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so big circles here close your eyes

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again if you're tending to the knees you

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can always come sidesaddle here or roll

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up a little blankie behind the backs of

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the knees after you feel like you've

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worked out all the kinks bring the palms

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to the tops of the thighs loop the

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shoulders and sit up nice and tall again

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see if you can connect to a little you

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je breath here

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inhaling and hearing that ocean sound as

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you exhale quick little tutorial we have

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a video for this but if you give a

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little sound as if you're smelling your

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breath nothing funnier than those two

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funny things in the world for me it's

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someone's blowing their breath because

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you're like trying to catch it right you

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like and then also pig nose which I

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absolutely will not do on YouTube but

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even the most gorgeous creatures in the

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world they do the pig nose you know it's

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kind of funny I don't mean to be mean

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I'm just being financed what we used to

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do as kids we would tape our noses

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anyway tangent taking your breath this

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breath sound and creating that same

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breath so give it a try with the mouth

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closed and then lifting the tint tongue

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to the tip of the mouth and giving it a

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try there there's also a video for this

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but and I want to leave anyone behind

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here if they want to play so give it a

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second here and hero pose so what kind

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of energy what a hero pose have this

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kind of energy or maybe something else

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let's play with the breath

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once you feel like you got that ocean

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sound going we call this the victorious

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breath so it's appropriate that we play

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with you je on our celebration day I

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celebrate the breath once you feel like

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you have it and we'll come back to all

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fours even if you don't have it keep

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playing walk the knees underneath the

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hips

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and with that eje breath inhale in pull

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the toes under send it up and back with

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your ujjayi keep you je going here

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inhale exhale

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inhale walk the right foot behind the

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right hand with you je exhale walk the

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left foot behind the left hand and relax

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the head over take the hands underneath

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the feet bring the toes right to the

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wrists here countering that time on our

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wrists here with a little massage of the

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toes keep the ghujiya breath going here

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so you're going to want to play with the

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little UJ breath in day 29 and 30 so I

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want to stay in the present moment but I

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want to invite you to play with that

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breath today it may not be the whole

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time but just start to dabble why did I

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say it's so annoying like that dabble

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just start to play start to dub one more

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breath here nice restorative posture

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and we'll release nice and slow

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plant the palms step the right toes back

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followed by the left

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nice and slow come to a plank posture

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see if you can make the hip creases

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really long here whatever that means to

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you and then find that spike in the

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00:15:26,280 --> 00:15:28,980
heels you are strong you got this

274
00:15:28,980 --> 00:15:31,500
celebrate your relationship with

275
00:15:31,500 --> 00:15:35,340
chaturanga right the relationship that

276
00:15:35,340 --> 00:15:37,710
we all kind of struggle with until one

277
00:15:37,710 --> 00:15:38,850
day you don't and you're like how to

278
00:15:38,850 --> 00:15:40,590
celebrate in you shift your weight

279
00:15:40,590 --> 00:15:42,270
forward hug the elbows into the side

280
00:15:42,270 --> 00:15:44,340
body chaturanga practice as you slowly

281
00:15:44,340 --> 00:15:46,760
lower all the way down to the belly

282
00:15:46,760 --> 00:15:49,560
awesome slide on to the tops of the feet

283
00:15:49,560 --> 00:15:52,230
pull the elbows back inhale open your

284
00:15:52,230 --> 00:15:56,970
heart Cobra baby Cobra exhale release

285
00:15:56,970 --> 00:15:59,640
curl the toes under press it up back to

286
00:15:59,640 --> 00:16:01,860
all fours or plank and then send it to

287
00:16:01,860 --> 00:16:08,100
down dog drop the left heel inhale lift

288
00:16:08,100 --> 00:16:10,590
the right leg up high exhale step it up

289
00:16:10,590 --> 00:16:13,860
and into your lunge lower the left knee

290
00:16:13,860 --> 00:16:15,990
and from here we're going to walk walk

291
00:16:15,990 --> 00:16:18,810
walk the right foot over towards the

292
00:16:18,810 --> 00:16:19,310
left

293
00:16:19,310 --> 00:16:22,230
nice and slow coming into your

294
00:16:22,230 --> 00:16:27,180
one-legged pigeon press into the top of

295
00:16:27,180 --> 00:16:28,860
the back foot take your time keep the

296
00:16:28,860 --> 00:16:30,840
right foot active inhale lift and

297
00:16:30,840 --> 00:16:39,660
lengthen exhale fold take a second here

298
00:16:39,660 --> 00:16:43,590
to find that Wu Jie breath maybe you're

299
00:16:43,590 --> 00:16:45,300
on the forearms maybe stay lifted maybe

300
00:16:45,300 --> 00:16:51,960
you have a prop to prop you up but

301
00:16:51,960 --> 00:16:53,550
everyone close your eyes and a little

302
00:16:53,550 --> 00:16:55,800
pranayama practice connecting to that

303
00:16:55,800 --> 00:16:58,910
guru je bruh

304
00:17:10,990 --> 00:17:13,659
and keep the breath going as you slowly

305
00:17:13,659 --> 00:17:16,000
begin to press into the palms that come

306
00:17:16,000 --> 00:17:20,429
out we'll bring bring the right hand

307
00:17:20,429 --> 00:17:23,859
just in front of the right shin here and

308
00:17:23,859 --> 00:17:25,779
don't collapse but press away from your

309
00:17:25,779 --> 00:17:28,899
yoga mat here and then slowly you know

310
00:17:28,899 --> 00:17:30,700
where we're headed if you practice me

311
00:17:30,700 --> 00:17:34,450
before this this guy take a look back at

312
00:17:34,450 --> 00:17:36,340
your left foot now don't reach over

313
00:17:36,340 --> 00:17:38,740
there don't reach yet don't rush let's

314
00:17:38,740 --> 00:17:41,500
take a look see if you can keep this

315
00:17:41,500 --> 00:17:44,710
lift in the center channel this kind of

316
00:17:44,710 --> 00:17:46,960
line that we've been playing with in

317
00:17:46,960 --> 00:17:49,029
cherishing and now we're celebrating

318
00:17:49,029 --> 00:17:52,510
from the crown to the tail the Dunda the

319
00:17:52,510 --> 00:17:57,039
stick or the staff that holds this up so

320
00:17:57,039 --> 00:17:58,539
you can keep awareness there as you

321
00:17:58,539 --> 00:18:01,570
begin to look back at your left foot and

322
00:18:01,570 --> 00:18:03,039
then you can keep both hands on the

323
00:18:03,039 --> 00:18:04,710
earth if you're needing more stability

324
00:18:04,710 --> 00:18:07,960
anywhere that feels good otherwise plant

325
00:18:07,960 --> 00:18:10,840
the right palm here firmly left thumb

326
00:18:10,840 --> 00:18:14,230
straight and take your left palm to your

327
00:18:14,230 --> 00:18:16,899
left inner thigh begin to open up

328
00:18:16,899 --> 00:18:19,000
through the armpit chest here open open

329
00:18:19,000 --> 00:18:19,390
open

330
00:18:19,390 --> 00:18:21,940
now you might just stay here might be

331
00:18:21,940 --> 00:18:23,950
looking back at that lift left foot like

332
00:18:23,950 --> 00:18:30,279
what's up girl what's up my buddy my

333
00:18:30,279 --> 00:18:34,539
homie shut up bend the knee and then

334
00:18:34,539 --> 00:18:37,090
maybe you reach back to grab that foot

335
00:18:37,090 --> 00:18:38,679
just maybe but maybe you're just here

336
00:18:38,679 --> 00:18:41,860
guys maybe you're like one day you and

337
00:18:41,860 --> 00:18:44,350
me gonna connect it was just for fun

338
00:18:44,350 --> 00:18:47,289
just well a little conscious party time

339
00:18:47,289 --> 00:18:51,220
here stretching through the quad of

340
00:18:51,220 --> 00:18:54,100
course but really I think finding this

341
00:18:54,100 --> 00:18:56,020
beautiful lift in the arpa chest er so

342
00:18:56,020 --> 00:18:58,480
good so wherever you are you can grab

343
00:18:58,480 --> 00:19:00,580
this if you want to do other variations

344
00:19:00,580 --> 00:19:02,049
great but let's just keep it nice and

345
00:19:02,049 --> 00:19:04,539
simple with this awareness on the spine

346
00:19:04,539 --> 00:19:08,190
breathe deep wherever you are

347
00:19:08,730 --> 00:19:12,360
maybe you hook it

348
00:19:14,350 --> 00:19:18,529
nice and steady in your breath still you

349
00:19:18,529 --> 00:19:23,270
je and then if you did lift the leg see

350
00:19:23,270 --> 00:19:26,620
if you can slowly lower it with control

351
00:19:26,620 --> 00:19:29,600
and then we'll all slowly dial our heart

352
00:19:29,600 --> 00:19:33,890
forward press into the palms curl the

353
00:19:33,890 --> 00:19:36,770
toes under and you can either come back

354
00:19:36,770 --> 00:19:39,470
to all fours or Yogi's choice you can

355
00:19:39,470 --> 00:19:41,330
take that right leg all the way up into

356
00:19:41,330 --> 00:19:43,610
a three-legged dog so we're on the knees

357
00:19:43,610 --> 00:19:45,950
or taking it all the way up to

358
00:19:45,950 --> 00:19:49,159
three-legged dog everyone take a big

359
00:19:49,159 --> 00:19:52,039
breath in big breath out if you're in

360
00:19:52,039 --> 00:19:53,899
three-legged dog join our friends we'll

361
00:19:53,899 --> 00:19:58,640
meet meet everyone in all fours and then

362
00:19:58,640 --> 00:20:00,520
take it back Child's Pose

363
00:20:00,520 --> 00:20:02,840
optional vinyasa here so you want so if

364
00:20:02,840 --> 00:20:04,100
you want more heat today go ahead and

365
00:20:04,100 --> 00:20:06,649
take a vinyasa there otherwise Child's

366
00:20:06,649 --> 00:20:08,260
Pose

367
00:20:08,260 --> 00:20:12,559
so I don't take care of everyone move in

368
00:20:12,559 --> 00:20:13,940
a way that feels good listen to your

369
00:20:13,940 --> 00:20:16,179
heart

370
00:20:22,380 --> 00:20:26,770
mmm engage the foundation come back to

371
00:20:26,770 --> 00:20:28,900
all fours and then make your way to down

372
00:20:28,900 --> 00:20:30,600
dog

373
00:20:30,600 --> 00:20:32,980
nice and easy we'll drop the right heel

374
00:20:32,980 --> 00:20:34,600
this time lift the left leg up high

375
00:20:34,600 --> 00:20:37,440
big breath step it up into your lunge

376
00:20:37,440 --> 00:20:40,510
lower the back knee and then nice and

377
00:20:40,510 --> 00:20:42,400
slow nice and conscious walk the left

378
00:20:42,400 --> 00:20:43,720
foot over towards the right side of the

379
00:20:43,720 --> 00:20:46,270
mat we come down into our one-legged

380
00:20:46,270 --> 00:20:50,920
pigeon here checking it out definitely

381
00:20:50,920 --> 00:20:57,130
growing regular practice and inhale lift

382
00:20:57,130 --> 00:21:01,590
your heart find length and then exhale

383
00:21:01,590 --> 00:21:06,720
folding forward Wu Jie breath here

384
00:21:06,720 --> 00:21:09,910
giving you this shape to connect to the

385
00:21:09,910 --> 00:21:12,940
you je breath so that's those kind of my

386
00:21:12,940 --> 00:21:14,740
mission here is to give you a nice juicy

387
00:21:14,740 --> 00:21:17,560
shape to connect to that ocean breath

388
00:21:17,560 --> 00:21:20,700
that victorious breath

389
00:21:35,100 --> 00:21:39,250
if we can really cultivate nice juicy UJ

390
00:21:39,250 --> 00:21:41,640
breath

391
00:21:48,929 --> 00:21:51,460
and then slowly we'll press into the

392
00:21:51,460 --> 00:21:56,200
palms keep it which I eat going it's

393
00:21:56,200 --> 00:21:58,720
that Darth Vader sound if I haven't said

394
00:21:58,720 --> 00:22:00,489
that this video already it's just the

395
00:22:00,489 --> 00:22:03,820
Darth Vader breath so for all you bad

396
00:22:03,820 --> 00:22:07,149
boys and bad girls I got you covered too

397
00:22:07,149 --> 00:22:10,359
Darth Vader breath take a look back at

398
00:22:10,359 --> 00:22:13,960
old right leg start to find that lift

399
00:22:13,960 --> 00:22:17,259
through the center fingertips pressing

400
00:22:17,259 --> 00:22:19,679
into the earth or left palm on the earth

401
00:22:19,679 --> 00:22:21,909
okay if you ever feel a pinch or

402
00:22:21,909 --> 00:22:23,649
anything that's talking to you make sure

403
00:22:23,649 --> 00:22:24,999
you tend to that don't muscle through

404
00:22:24,999 --> 00:22:26,379
you need to come out of the pose give it

405
00:22:26,379 --> 00:22:28,210
a little rub come back in with a

406
00:22:28,210 --> 00:22:31,899
different approach okay looking back and

407
00:22:31,899 --> 00:22:35,259
hold right toes maybe taking the right

408
00:22:35,259 --> 00:22:37,570
hand to the right inner thigh and then

409
00:22:37,570 --> 00:22:39,960
lifting from the right armpit chest

410
00:22:39,960 --> 00:22:45,009
maybe just stay here or maybe we slowly

411
00:22:45,009 --> 00:22:48,519
bend at the knee grab the left excuse me

412
00:22:48,519 --> 00:22:53,259
the right ankle or the right toes nice

413
00:22:53,259 --> 00:23:02,230
and slow I'm just playing here stay nice

414
00:23:02,230 --> 00:23:08,889
and lifted everyone don't collapse keep

415
00:23:08,889 --> 00:23:15,159
it easy nice and soft no forcing this is

416
00:23:15,159 --> 00:23:16,480
the best part about doing fun stuff like

417
00:23:16,480 --> 00:23:18,100
this is just kind of checking where you

418
00:23:18,100 --> 00:23:19,989
are today and then one day you're like

419
00:23:19,989 --> 00:23:21,999
wow remember when I couldn't even dream

420
00:23:21,999 --> 00:23:25,389
of touching my foot and now I have grown

421
00:23:25,389 --> 00:23:28,359
my practice and I'm celebrating the

422
00:23:28,359 --> 00:23:31,419
moment each moment-to-moment extend the

423
00:23:31,419 --> 00:23:35,409
right leg out with control and then

424
00:23:35,409 --> 00:23:38,499
we'll slowly walk the palms back curl

425
00:23:38,499 --> 00:23:41,590
the right toes under you can send it

426
00:23:41,590 --> 00:23:43,359
just to all fours or if you want to try

427
00:23:43,359 --> 00:23:44,739
that three-legged dog from here on the

428
00:23:44,739 --> 00:23:46,269
other side connect to your Center and

429
00:23:46,269 --> 00:23:50,200
send the left leg up high big breath in

430
00:23:50,200 --> 00:23:53,679
here wherever you are big breath out

431
00:23:53,679 --> 00:23:55,989
lower the left knee and we'll all meet

432
00:23:55,989 --> 00:23:59,470
back and all four great knees together

433
00:23:59,470 --> 00:24:01,840
really together feet together really

434
00:24:01,840 --> 00:24:02,650
together

435
00:24:02,650 --> 00:24:08,159
send it back Child's Pose yay

436
00:24:08,580 --> 00:24:14,620
Wu Jie breath get your groove on with

437
00:24:14,620 --> 00:24:17,070
this breath

438
00:24:28,380 --> 00:24:30,779
and press into the feet tuck the chin to

439
00:24:30,779 --> 00:24:41,309
the chest you je rolls you up and right

440
00:24:41,309 --> 00:24:43,200
palm to the outer edge of the left leg

441
00:24:43,200 --> 00:24:45,269
left fingertips behind little twist ear

442
00:24:45,269 --> 00:24:53,759
inhale exhale play with that breast to

443
00:24:53,759 --> 00:25:03,240
the right and back to Center great

444
00:25:03,240 --> 00:25:05,610
spread the palms back to all fours swing

445
00:25:05,610 --> 00:25:08,240
the legs to one side and we'll come to

446
00:25:08,240 --> 00:25:11,490
seated and we'll send the legs out long

447
00:25:11,490 --> 00:25:14,580
here sit up nice and tall if you have a

448
00:25:14,580 --> 00:25:15,990
blankie or a block and you want to lift

449
00:25:15,990 --> 00:25:18,350
the hips here might be a good idea

450
00:25:18,350 --> 00:25:22,500
loop the shoulders deep breath in deep

451
00:25:22,500 --> 00:25:26,700
breath out grounds you here draw the

452
00:25:26,700 --> 00:25:29,009
palms at your sides or fingertips deep

453
00:25:29,009 --> 00:25:33,600
breath in you je and firming down

454
00:25:33,600 --> 00:25:39,240
through the thighs and from here we're

455
00:25:39,240 --> 00:25:40,889
going to walk the legs out to a nice

456
00:25:40,889 --> 00:25:43,950
wide so I'm going to turn on on my mat

457
00:25:43,950 --> 00:25:45,600
but you can either turn on your mat or

458
00:25:45,600 --> 00:25:47,070
you can even just stay where you are

459
00:25:47,070 --> 00:25:49,320
taking the legs out wide doesn't have to

460
00:25:49,320 --> 00:25:51,600
be super wide just taking the legs out

461
00:25:51,600 --> 00:25:55,440
to a nice v-shape this is where it is

462
00:25:55,440 --> 00:25:57,059
helpful to lift the hips a little bit

463
00:25:57,059 --> 00:25:58,889
just so if you feel like you're on the

464
00:25:58,889 --> 00:26:00,389
tail here and the pelvis can't really

465
00:26:00,389 --> 00:26:03,809
get that that length it's nice to find a

466
00:26:03,809 --> 00:26:07,769
little support okay

467
00:26:07,769 --> 00:26:09,840
and so from here we're gonna release the

468
00:26:09,840 --> 00:26:11,070
fingertips I'm going to bring them

469
00:26:11,070 --> 00:26:13,110
behind okay so be a little different for

470
00:26:13,110 --> 00:26:14,879
everyone so this is what the shape looks

471
00:26:14,879 --> 00:26:16,529
like so don't get upset and then we'll

472
00:26:16,529 --> 00:26:19,019
like make make adjustments for everyone

473
00:26:19,019 --> 00:26:21,149
so first the shape looks like bringing

474
00:26:21,149 --> 00:26:23,210
the palms underneath the calf muscles

475
00:26:23,210 --> 00:26:25,139
engaging through the feet and then

476
00:26:25,139 --> 00:26:27,750
pressing down in the calves and lifting

477
00:26:27,750 --> 00:26:31,139
the toes now if you're like well what if

478
00:26:31,139 --> 00:26:33,299
my legs don't straighten like that today

479
00:26:33,299 --> 00:26:37,500
no prob then you can just work without

480
00:26:37,500 --> 00:26:40,120
really touching legs two hands

481
00:26:40,120 --> 00:26:42,279
the knees bent still great stretch in

482
00:26:42,279 --> 00:26:45,730
the groin and the legs and we press into

483
00:26:45,730 --> 00:26:48,520
the earth the the goal for you though is

484
00:26:48,520 --> 00:26:50,770
to really press away from the earth and

485
00:26:50,770 --> 00:26:52,630
not have collapse since you don't have

486
00:26:52,630 --> 00:26:55,240
the weight of your legs on you so we're

487
00:26:55,240 --> 00:26:59,140
here a little turtle pose variation all

488
00:26:59,140 --> 00:27:02,289
right here and we're breathing huge a

489
00:27:02,289 --> 00:27:07,779
big time here we go now if you're super

490
00:27:07,779 --> 00:27:09,279
flexible with dancers doing this and

491
00:27:09,279 --> 00:27:10,960
stuff you can play here and start to

492
00:27:10,960 --> 00:27:12,520
bring the elbows down maybe even the

493
00:27:12,520 --> 00:27:14,880
chin down someday but that's not really

494
00:27:14,880 --> 00:27:21,190
the point everyone can find a little

495
00:27:21,190 --> 00:27:22,840
resistance here especially if your knees

496
00:27:22,840 --> 00:27:25,240
are bent kind of hugging the legs into

497
00:27:25,240 --> 00:27:26,799
the arms pressing the arms into the legs

498
00:27:26,799 --> 00:27:30,360
just like we do in our yogic squat

499
00:27:33,690 --> 00:27:38,220
one more breath cycle here you guys

500
00:27:41,780 --> 00:27:45,270
and then we'll slowly release release

501
00:27:45,270 --> 00:27:49,070
thee and reach the fingertips up high

502
00:27:49,070 --> 00:27:52,230
and then exhale tilt to the right just

503
00:27:52,230 --> 00:27:55,920
side body stretch here and then turn

504
00:27:55,920 --> 00:27:58,170
your heart dial it down take it down

505
00:27:58,170 --> 00:28:00,390
towards your right leg now it doesn't

506
00:28:00,390 --> 00:28:02,429
have to be this perfect shape of nose to

507
00:28:02,429 --> 00:28:04,320
knee just getting a little counter

508
00:28:04,320 --> 00:28:05,790
action in the lower back body so you can

509
00:28:05,790 --> 00:28:07,920
grab the outer edge of the right shin

510
00:28:07,920 --> 00:28:10,170
you can kind of find what feels good

511
00:28:10,170 --> 00:28:13,350
here for you draw the belly in breathe

512
00:28:13,350 --> 00:28:17,549
here again let's keep it real you could

513
00:28:17,549 --> 00:28:25,860
be here hmm work in and then walk the

514
00:28:25,860 --> 00:28:28,290
palms to center tap hey GU Jae Hee

515
00:28:28,290 --> 00:28:30,630
breath to reach it up tuck the chin into

516
00:28:30,630 --> 00:28:32,870
the chest

517
00:28:34,549 --> 00:28:38,130
big UJ exhale side body stretch to the

518
00:28:38,130 --> 00:28:44,419
left reach reach reach

519
00:28:45,300 --> 00:28:48,750
taking it over whenever you ready

520
00:28:48,750 --> 00:28:53,410
framing left shin with the hands finding

521
00:28:53,410 --> 00:28:54,880
a nice twist in the belly so draw your

522
00:28:54,880 --> 00:28:58,960
navel in not a couple nice UJ breaths

523
00:28:58,960 --> 00:29:03,450
here connect to that ocean sound

524
00:29:11,890 --> 00:29:14,570
great then walk the palms back to center

525
00:29:14,570 --> 00:29:16,730
tuck the chin into the chest slowly roll

526
00:29:16,730 --> 00:29:21,850
it up awesome

527
00:29:21,850 --> 00:29:24,799
we'll slowly bend the knees slide the

528
00:29:24,799 --> 00:29:27,559
heels up bring them in towards the

529
00:29:27,559 --> 00:29:30,679
center and wallah we're right here for a

530
00:29:30,679 --> 00:29:33,290
little belt variation so inhale loop the

531
00:29:33,290 --> 00:29:36,559
shoulders lift the shins and grow long

532
00:29:36,559 --> 00:29:41,419
in the front body big breath in here as

533
00:29:41,419 --> 00:29:44,840
he lifts up from the armpit chest big

534
00:29:44,840 --> 00:29:46,309
breath out as you reach the fingertips

535
00:29:46,309 --> 00:29:48,919
forward spread the fingertips and

536
00:29:48,919 --> 00:29:50,990
celebration of you of life of this

537
00:29:50,990 --> 00:29:52,520
practice whatever the hell you want

538
00:29:52,520 --> 00:29:55,250
right stay positive it means something

539
00:29:55,250 --> 00:29:58,220
it does a good service for you who you

540
00:29:58,220 --> 00:30:00,530
are big breath in here big breath out

541
00:30:00,530 --> 00:30:02,210
send the fingertips left to right keep

542
00:30:02,210 --> 00:30:05,210
this lift in the heart tuna squeezing in

543
00:30:05,210 --> 00:30:08,570
inhale can grab the knees exhale send it

544
00:30:08,570 --> 00:30:11,360
out inhale in

545
00:30:11,360 --> 00:30:13,460
maybe the legs extend now big exhales

546
00:30:13,460 --> 00:30:14,929
you radiate through the feet through the

547
00:30:14,929 --> 00:30:19,700
hands and squeezing in last time exhale

548
00:30:19,700 --> 00:30:22,970
boat pose maybe you reach the arms all

549
00:30:22,970 --> 00:30:24,320
the way up and overhead lift your heart

550
00:30:24,320 --> 00:30:28,730
and then release great job way to work

551
00:30:28,730 --> 00:30:35,240
it come to flat back go ahead and hug

552
00:30:35,240 --> 00:30:39,580
the knees in towards your chest big hug

553
00:30:39,580 --> 00:30:43,040
draw a couple circles or shimmy left to

554
00:30:43,040 --> 00:30:45,220
right

555
00:30:48,390 --> 00:30:50,460
and slowly lowering the soles of the

556
00:30:50,460 --> 00:30:53,460
feet down crawling the shoulder blades

557
00:30:53,460 --> 00:30:59,429
underneath yourself nice and easy we'll

558
00:30:59,429 --> 00:31:02,010
just take it one bridge pose here so

559
00:31:02,010 --> 00:31:03,630
when you're ready you can also practice

560
00:31:03,630 --> 00:31:08,159
a wheel pose another back bend pressing

561
00:31:08,159 --> 00:31:10,169
into the palms slowly lifting the hip

562
00:31:10,169 --> 00:31:12,450
points out nice and slow squeeze the

563
00:31:12,450 --> 00:31:21,690
inner thighs together lift lift lift and

564
00:31:21,690 --> 00:31:28,710
slowly lower and extend the right leg

565
00:31:28,710 --> 00:31:34,919
out long followed by the left get comfy

566
00:31:34,919 --> 00:31:37,019
here send your arms at your side so

567
00:31:37,019 --> 00:31:38,669
we'll put the palms the hands wherever

568
00:31:38,669 --> 00:31:40,559
feels good resting on the belly maybe

569
00:31:40,559 --> 00:31:42,419
interlace the fingertips behind the head

570
00:31:42,419 --> 00:31:46,679
today take the deepest breath you've

571
00:31:46,679 --> 00:31:49,850
taken in all practice all day

572
00:31:49,850 --> 00:31:52,320
all right playing with that audible

573
00:31:52,320 --> 00:31:54,059
breath take the deepest breath you've

574
00:31:54,059 --> 00:31:58,370
taken in all practice all day here we go

575
00:32:02,950 --> 00:32:05,570
sipping in the air till you can't sip

576
00:32:05,570 --> 00:32:09,649
any more air in and then letting it all

577
00:32:09,649 --> 00:32:18,440
go should feel really good close your

578
00:32:18,440 --> 00:32:23,779
eyes relax everything even if you have a

579
00:32:23,779 --> 00:32:25,579
lot of stuff to do after this just give

580
00:32:25,579 --> 00:32:28,219
yourself this one brief beautiful

581
00:32:28,219 --> 00:32:30,469
important moment to just relax

582
00:32:30,469 --> 00:32:37,609
everything a total surrender if you've

583
00:32:37,609 --> 00:32:42,709
made it this far you are awesome the

584
00:32:42,709 --> 00:32:47,809
mantra today is I celebrate and I choose

585
00:32:47,809 --> 00:32:50,599
to celebrate my body my breath the

586
00:32:50,599 --> 00:32:54,379
practice but really I celebrate this

587
00:32:54,379 --> 00:32:57,049
community this growing community and

588
00:32:57,049 --> 00:33:01,159
that is you so thank you so much for

589
00:33:01,159 --> 00:33:02,659
sharing your practice in your time with

590
00:33:02,659 --> 00:33:02,869
me

591
00:33:02,869 --> 00:33:04,940
I know it's precious I'll see you

592
00:33:04,940 --> 00:33:06,940
tomorrow don't miss it

593
00:33:06,940 --> 00:33:09,940
namaste

594
00:33:16,470 --> 00:33:18,530
you