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hey happy campers and welcome to 30 days

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of yoga camp I'm Adriene and its day 29

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and I'm super stoked because today's

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mantra is what it's all about this is

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what yoga camp is all about so I'm going

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to need you to be a great team player

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today and say it loud and say it proud I

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love I love myself

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all right today we're going to begin in

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a nice comfortable seat of your choice

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and we're going to draw the poems to the

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heart when you get there and we are

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going to start right away with this

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mantra today this is what yoga camp is

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all about I love who do you love ah you

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show sit up nice and tall get settled in

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and begin to notice your breath

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and repeat the mantra to yourself

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quietly I love I know this might be a

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little hokey you might be a little

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cheesy for you you know tons of

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different people practicing this yoga

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camp so just see if you connect with

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something that is meaningful to you

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maybe it is simply just I love maybe

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it's I love where I'm at today I love

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that I'm taking this time for me I love

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that I never thought I would be doing

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yoga my life and Here I am doing yoga

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day 29 which happens to be my lucky

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number I love

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think about all the things that you love

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finish that sentence and then notice how

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it makes you feel and if you're fidgety

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today or you're not connecting that's

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cool to just notice where you're at

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today and everyone let's start to deepen

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the breath

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then gently bow your head to your heart

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the mind intelligence with the body

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intelligence the heart big breath in big

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breath out release we're to come right

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onto all fours

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I fly come into your tabletop position

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and then when you're ready cat cow

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dropping the belly inhale heart full you

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know what to do here moving with your

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breath see if you can welcome that

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Moochie breath in here inhaling awesome

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and from here we're going to go to heart

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to earth pose so drop the elbows right

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where the hands were keep a nice strong

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foundation here so press into the base

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of the palm and then slowly walk the

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knees back so you can even keep your

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knees in line with your hip points

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elbows in line with your shoulders and

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then wrists in line with your elbows and

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adds a lot we begin to open up through

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the heart here the shoulders the pelvis

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rocks up high and we breathe deep

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pressing into all ten knuckles all ten

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fingerprints melting the heart down

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towards the Earth big heart opener here

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breathe breathe breathe if you want to

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rock gently on the forehead maybe that

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would feel good hmm

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and press into the tops of the feet

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press into the elbows press into your

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foundation mindful the knees here as you

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slowly come through then we'll slide the

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palms tuck them underneath the shoulders

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loop the shoulders and inhale baby Cobra

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and then slowly release and come back to

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all fours curl the toes under and then

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cpincombe into this downward dog today

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from your tab whatever that means to you

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so lift up I like the image of a like

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I'm mama pulling up a baby from the tail

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there's that only child right again

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downward facing dog

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so really see if you can point your tail

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up high so bend the knees if you need to

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find that action melt your heart back

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then melt your thighs back then go for a

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nice slow walk up towards the front edge

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take your time

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forward fold and find what feels good

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here clasping the elbows drawing lines

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with the fingertips sometimes in class I

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say trace the name of someone you love

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and so today would actually be a good

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day for that based on our mantra and the

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affirmation I love you might write the

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name of someone you love maybe draw a

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shape just keep it alive and well

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creative okay

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then bend the knees generously waking up

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the lower body and bring a little heat

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so I'm a little chilly today and so I'm

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going to bring the chair pose to you

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early on in the practice and also just

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to change it up a little bit so bend the

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knees generously send the hips back

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reach your fingertips forward sorry I

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plant then find a little counter of

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weight as you send the hips back and the

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fingertips forward open in the chest one

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more time hips back fingertips forward

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get down low create a little heat and

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then press into your foundation and

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power through the legs to lift your

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heart lift the fingertips up towards the

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sky full body stretch and then exhale

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fingertips down good loop the shoulders

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a couple times here and then bring the

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fingertips to the shoulders and continue

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big circles with the elbows and now full

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out fingertips drawing big circles

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opening through the chest open to the

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shoulders on your next inhale reach it

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up exhale down you go inhale halfway

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lift exhale slide it down inhale reach

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for the sky exhale hands to heart soft

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knees here inhale reach exhale enjoy

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this move down you go inhale in exhale

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fold again reaching for the sky and

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exhaling hands to heart okay same little

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ditty now see if you can start to

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connect and thread in that you je breath

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ready soft knees moving with the sound

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of the breath inhale exhale with oju

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breath down just try just do your best

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inhale halfway lift

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on your exhale fold

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inhale reach for the sky big breath

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exhale hands to heart

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so keep playing with that your joie

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breath we'll see what happens ready soft

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knees inhale reach it up exhale laughing

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it the way I said that inhale exhale

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good this time plant the palms step both

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toes back or you can hop to your plank

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take a second here to stretch it out

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find strength from within find support

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with your alignment and then slowly

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lower down

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all the way down belly to Cobra inhale

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open your heart exhale release curl the

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toes under press back up to your plank

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strong then anchor navel to spine come

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up on your toes and send it back down

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dog great drop the left heel inhale

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three-legged dog exhale step the right

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foot up and in feel free to squeeze nose

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to knee connect to that core strength we

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come down low lunge inhale heart

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radiates forward exhale lower the back

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knee pull the right hip crease back

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runners stretch inhale rolling through

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back to your low lunge exhale plant the

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palms move through vinyasa belly to

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Cobra or now playing with chaturanga to

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updog use your exhale send it back down

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dog

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drop the right heel lift the right left

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leg up high neck's Heil step it up and

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into your lunge in a low lunge as you

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lift your heart exhale lower the back

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knee send the left hip crease back

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runner stretch inhale rolling forward

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tug the shoulders back

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come back to your low lunge and then

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plant the palms move with your breath

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through your vinyasa here and nice and

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strong from down dog hop jump float to

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the top or step the feet right up in

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between the hands everyone forward fold

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inhale move with your breath halfway

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lift exhale bow inhale reach for the sky

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exhale hands to heart good inhale reach

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it up keep it going

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exhale down you go work on that eje

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breath here's you inhale halfway lift

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exhale bow plant the palms step or hop

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it back to plank

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slowly lower down belly to Cobra or

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chaturanga to updog

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open the chest great send it to down dog

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and we'll drop the left heel lift the

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right leg high and step it up into your

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lunge

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beautiful inhale light on the fingertips

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exhale pivot on the back foot take it

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all the way up to warrior two inhale

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focus out beyond the right fingertips

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nice and strong cultivating that UJ

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breath here

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we're gonna straighten for the through

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the front leg reach the right fingertips

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all the way up and over stretch lengthen

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through the right side body keep this

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length in the right side body as you

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then begin to tilt hips back reaching

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fingertips all the way forward and down

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triangle trigonometry so on the spine

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connect to the energetic body big breath

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in here and then exhale slowly bring the

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left fingertips down fingertips frame

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the front leg and we step the back foot

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in halfway for pyramid pose draw the

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chin to the chest here keep breathing

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now either stay here or slowly shift

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your left fingertips to the outer edge

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of your right foot if you have a block

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here it's handy or to the outer edge of

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the right shin press in your foundation

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hug the inner thighs in the midline and

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come to a reverse triangle here so this

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is just an option if you've never done

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reverse triangle you can just stay in

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the pyramid maybe give it a try opening

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the right fingertips up towards the sky

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inhale in everyone exhale gaze back down

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and soften through the standing leg and

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shoot your left toes back to your low

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lunge

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inhale open your heart exhale let the

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Love flow

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same little dance on the other side drop

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the right heel lift the left leg high

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squeeze it up and into your lunge find

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your nice low lunge here stretch the

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legs let that information trickle up

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through the spine open your heart and

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from here pivot on the back foot

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warrior two as we open up strong focus

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out beyond the left fingertips strong

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legs strong foundation press into all

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four corners of the feet as you

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straighten that front leg and left

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fingertips reach all the way up and back

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now keep this stretch this length on the

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left side body as you move into your

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triangle as long as you can inhale

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exhale hips back keep this length

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triangle pose

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inhale in exhale right fingertips come

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down and we frame the left foot with the

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fingertips soften through the standing

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leg step the right foot half way up and

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then we straighten through both legs

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your pyramid pose stay in pyramid or we

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play with a little reverse triangle

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bringing the right fingertips now to the

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outer edge of the left foot

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strong foundation here hugging into the

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midline and maybe we open up breathing D

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extension through the crown man I

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haven't done a reverse triangle in a

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while

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wonder why inhale in exhale meeting back

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at the pyramid pose and everyone gaze

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down soften through your left knee and

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then just trust as you slide your right

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toes back out to your lunge

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open the heart inhale in smile exhale

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plant the palms let the Love flow I'd

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loved floweth send it up to down dog and

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stick with me as you slowly walk it to

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the front forward fold

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or bend the knees hop jump float to the

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top forward fold inhale halfway lift

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exhale bow bend the knees generously

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belly comes to the tops of the thighs

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give yourself a little bit of space

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between the heels send the hips back

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fingertips forward connect to your

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strength you are fierce you're strong

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it's why we're here a little

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transformation of energy the body

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responds to that dream body all of a

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sudden here you are here I come big

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breath in big breath out sink a little

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lower big breath in big breath out as

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you straighten the legs and reach the

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arms up

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then slowly releasing hands to heart

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and taking a second here to catch your

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breath notice how you feel close your

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eyes

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say the mantra I love I love that I'm on

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my yoga mat finish the sentence I love

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and accept myself where I am today I'm

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like why can't it be like I love my new

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yoga pants they inspire me get on my mat

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like let's stop being so judgy make

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judgment about everything and just

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connect to what feels good and start

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connecting the mind of body to that yoga

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cab here we go inhale reach it up exhale

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will jog it out inhale lift exhale fold

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plant the palms step or hop it back and

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then here we go right hand to the

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centerline slowly tilting on to the

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sides of the feet once again another try

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at this guy as we lift the hips and you

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can either stack the feet here as you

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open the left fingertips up or feel free

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to bend the top leg for a little support

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here as you build strength now today

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we're going to take the left fingertips

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forward and then all the way up and

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overhead think extended side angle here

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00:18:08,700 --> 00:18:11,549
lengthen through the crown so we're here

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with the top knee bent or maybe we're

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stacked here maybe another variation you

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love take one more breath imagine a

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fireball just shooting out of the crown

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of the head of your big breath and then

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exhale low slowly release take a rest on

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the knees if you need to and we'll take

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it to the other side play here stacking

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the feet again we can bend the top leg

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bring the sole of the right foot to the

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earth everyone lift your hips and then

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we'll send the right fingertips forward

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plug that shoulder in and then all the

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way up towards the front edge of the mat

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lengthen through the crown navel draws

331
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in

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big breath and then slowly release

333
00:19:01,209 --> 00:19:04,039
awesome optional vinyasa here otherwise

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slowly lower to the knees and send it

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00:19:06,889 --> 00:19:15,440
back Child's Pose and slowly release the

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hands to the earth and it'll come back

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to all fours walk the knees hip-width

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apart or so right underneath the hip

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points actually press into the tops of

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the feet and then slowly we're going to

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walk the fingertips what's up crickety

342
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old floor all the way up the knees the

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thighs the hips so we're headed into a

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camel pose a back bend so pressing into

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strong foundation here you don't have to

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00:19:49,849 --> 00:19:51,619
go into the full pose in fact be really

347
00:19:51,619 --> 00:19:54,499
mindful and if you know if you're new to

348
00:19:54,499 --> 00:19:56,389
the practice maybe just kind of start

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00:19:56,389 --> 00:19:59,690
small and save the full expression for

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another day another year so we'll start

351
00:20:02,659 --> 00:20:06,619
just by looping the shoulders letting go

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00:20:06,619 --> 00:20:09,729
of any tension in the head the neck and

353
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also giving yourself a chance to really

354
00:20:12,079 --> 00:20:13,940
engage through the tops of the feet so

355
00:20:13,940 --> 00:20:15,529
see if you can even press it to your

356
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pinky toe all hard then fingertips come

357
00:20:19,459 --> 00:20:21,649
to the shoulders again and big circles

358
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with the elbows great to open up the

359
00:20:24,349 --> 00:20:25,999
shoulders here but also to find that

360
00:20:25,999 --> 00:20:27,440
lift in the lengthen through the side

361
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body and then even bigger circles all

362
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out

363
00:20:39,690 --> 00:20:42,010
connecting to the line from the crown to

364
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the tail then on your next full-out move

365
00:20:44,050 --> 00:20:46,480
take the hands behind the back body

366
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first fingertips down try to draw the

367
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elbows together loop the shoulders and

368
00:20:52,240 --> 00:20:53,680
this might be your pose today

369
00:20:53,680 --> 00:20:56,020
lengthening the tailbone down finding a

370
00:20:56,020 --> 00:20:57,520
little lift in the front body maybe it's

371
00:20:57,520 --> 00:21:00,670
just a slight leaning back mmm this is

372
00:21:00,670 --> 00:21:06,040
good you can feel it if you feel like

373
00:21:06,040 --> 00:21:09,840
you'd like to go a little further take

374
00:21:09,840 --> 00:21:12,070
take your microphone put it to the side

375
00:21:12,070 --> 00:21:14,110
I'm just going to take your hands and

376
00:21:14,110 --> 00:21:15,610
flip your fingertips so that they're up

377
00:21:15,610 --> 00:21:19,120
so I'm going to turn so we're here and

378
00:21:19,120 --> 00:21:23,050
now I'm moving up so pressing into the

379
00:21:23,050 --> 00:21:25,060
base of the palm if you're making that

380
00:21:25,060 --> 00:21:27,760
switch they're lengthening the tailbone

381
00:21:27,760 --> 00:21:29,950
down as you begin to open up through the

382
00:21:29,950 --> 00:21:33,370
front body and here we are really using

383
00:21:33,370 --> 00:21:35,260
the palms here pressing into the tops of

384
00:21:35,260 --> 00:21:37,030
the feet opening up through the heart a

385
00:21:37,030 --> 00:21:39,100
chest this might be your pose here press

386
00:21:39,100 --> 00:21:43,590
into your thumbs hmmm

387
00:21:43,590 --> 00:21:45,790
or you might release the right

388
00:21:45,790 --> 00:21:47,740
fingertips down to the right heel one at

389
00:21:47,740 --> 00:21:50,500
a time left fingertips down to the left

390
00:21:50,500 --> 00:21:53,950
heel pressing into the tops of the feet

391
00:21:53,950 --> 00:21:56,620
opening up through the front body nice

392
00:21:56,620 --> 00:21:58,630
and aware in the neck as you inhale in

393
00:21:58,630 --> 00:22:03,880
exhale stay connected maybe you're

394
00:22:03,880 --> 00:22:06,430
familiar with camel and you are able to

395
00:22:06,430 --> 00:22:12,820
release crown of the head down hips move

396
00:22:12,820 --> 00:22:16,350
forward we breathe deep here

397
00:22:20,000 --> 00:22:23,490
to come out of the pose make your way

398
00:22:23,490 --> 00:22:26,100
back the same way you came in one hand

399
00:22:26,100 --> 00:22:31,800
at a time and slowly pressing into the

400
00:22:31,800 --> 00:22:32,670
tops of the feet

401
00:22:32,670 --> 00:22:34,320
stacking head over heart heart over

402
00:22:34,320 --> 00:22:38,190
pelvis here beautiful stay here curl the

403
00:22:38,190 --> 00:22:41,910
toes under and send the hips back onto

404
00:22:41,910 --> 00:22:44,250
the heels so come here before you go

405
00:22:44,250 --> 00:22:45,150
into Child's Pose

406
00:22:45,150 --> 00:22:47,100
palms can come to the tops of the thighs

407
00:22:47,100 --> 00:22:53,190
big breath in and out here and then we

408
00:22:53,190 --> 00:22:55,260
can walk the knees together come off the

409
00:22:55,260 --> 00:23:00,450
toes and come into our Child's Pose rad

410
00:23:00,450 --> 00:23:04,190
radical beautiful big breath in big

411
00:23:04,190 --> 00:23:12,150
breath out great slowly reach the

412
00:23:12,150 --> 00:23:14,340
fingertips up press into the palms we're

413
00:23:14,340 --> 00:23:15,600
gonna cross the ankles and come through

414
00:23:15,600 --> 00:23:21,180
to seated then all the way onto the back

415
00:23:21,180 --> 00:23:26,580
and then right into a reclined pigeon so

416
00:23:26,580 --> 00:23:28,610
take your time getting there

417
00:23:28,610 --> 00:23:31,220
crossing the right ankle over the left

418
00:23:31,220 --> 00:23:33,420
threading the needle you can do this on

419
00:23:33,420 --> 00:23:35,280
your own time you know what to do here

420
00:23:35,280 --> 00:23:37,200
you can rock a little side to side

421
00:23:37,200 --> 00:23:41,280
it relax the shoulders and enjoy this

422
00:23:41,280 --> 00:23:43,800
time on your mat we're almost done with

423
00:23:43,800 --> 00:23:45,780
our practice today so really relish with

424
00:23:45,780 --> 00:23:48,420
some nice yummy breaths here and then

425
00:23:48,420 --> 00:23:51,510
return to the mantra which is really

426
00:23:51,510 --> 00:23:54,920
what this whole yoga camp is about today

427
00:23:54,920 --> 00:23:59,430
is my goal to infuse a practice not just

428
00:23:59,430 --> 00:24:04,170
in the physical body but in the mind so

429
00:24:04,170 --> 00:24:07,590
that we can start loving ourselves again

430
00:24:07,590 --> 00:24:11,520
so we can make self-love cool again keep

431
00:24:11,520 --> 00:24:12,750
squeezing the legs up towards your heart

432
00:24:12,750 --> 00:24:15,750
now that might sound stupid to you and

433
00:24:15,750 --> 00:24:17,850
maybe it is stupid but I don't think so

434
00:24:17,850 --> 00:24:20,850
I think we need it

435
00:24:20,850 --> 00:24:23,010
I think that you'll go is a great place

436
00:24:23,010 --> 00:24:28,560
to practice that sort of thing so repeat

437
00:24:28,560 --> 00:24:33,600
the mantra I love myself and even if you

438
00:24:33,600 --> 00:24:37,040
don't feel it or don't believe it

439
00:24:37,040 --> 00:24:39,050
maybe you've been struggling with that

440
00:24:39,050 --> 00:24:40,920
maybe you've been struggling with that

441
00:24:40,920 --> 00:24:42,120
for a long time

442
00:24:42,120 --> 00:24:50,250
say it anyway I love myself release the

443
00:24:50,250 --> 00:24:55,860
legs take it to the other side even if

444
00:24:55,860 --> 00:25:00,200
you don't believe it say loud and proud

445
00:25:00,200 --> 00:25:02,670
you know something to that age-old

446
00:25:02,670 --> 00:25:06,390
wisdom I like the way RuPaul says it

447
00:25:06,390 --> 00:25:10,470
right if you can't love yourself how in

448
00:25:10,470 --> 00:25:17,670
the hell you gonna love someone else can

449
00:25:17,670 --> 00:25:22,890
I get an amen yes you can yes you can so

450
00:25:22,890 --> 00:25:24,390
squeeze the legs up in towards your

451
00:25:24,390 --> 00:25:26,160
heart just releasing here should feel

452
00:25:26,160 --> 00:25:30,900
really good and say it again maybe you

453
00:25:30,900 --> 00:25:32,550
close your eyes maybe open your eyes up

454
00:25:32,550 --> 00:25:34,320
towards the ceiling and just drop your

455
00:25:34,320 --> 00:25:35,940
shoulders and say it to yourself my

456
00:25:35,940 --> 00:25:39,380
friend whether you believe it or not I

457
00:25:39,380 --> 00:25:42,450
love myself is what yoga camp is all

458
00:25:42,450 --> 00:25:49,050
about a practice practice of self-love

459
00:25:49,050 --> 00:25:52,920
slowly release the legs you can center

460
00:25:52,920 --> 00:25:55,680
yourself on the mat draw your left hand

461
00:25:55,680 --> 00:25:57,630
to your heart your right hand to your

462
00:25:57,630 --> 00:26:02,160
belly and slide the legs out long one

463
00:26:02,160 --> 00:26:06,690
last time take a deep breath in big

464
00:26:06,690 --> 00:26:10,530
breath out and just have a little

465
00:26:10,530 --> 00:26:12,150
heart-to-heart moment with yourself I'm

466
00:26:12,150 --> 00:26:19,260
serious do it this is the moment say the

467
00:26:19,260 --> 00:26:25,790
mantra I love myself

468
00:26:26,730 --> 00:26:30,750
and notice how that makes you feel

469
00:26:33,300 --> 00:26:37,680
getting a little emotional already I

470
00:26:37,770 --> 00:26:40,300
hope you have a wonderful day I hope

471
00:26:40,300 --> 00:26:42,430
that you take this mantra with you off

472
00:26:42,430 --> 00:26:44,770
the mat and into the rest of the day

473
00:26:44,770 --> 00:26:47,430
even if it is just as an experiment

474
00:26:47,430 --> 00:26:49,840
right prove me wrong

475
00:26:49,840 --> 00:26:52,390
tell me a stupid tell me didn't work but

476
00:26:52,390 --> 00:26:55,780
my guess is that you'll be able to find

477
00:26:55,780 --> 00:26:58,750
something something that serves you

478
00:26:58,750 --> 00:27:00,730
right take what serves you leave behind

479
00:27:00,730 --> 00:27:06,160
what doesn't way to rock it out my yogi

480
00:27:06,160 --> 00:27:11,640
friends big day tomorrow see you then