1 00:00:00,149 --> 00:00:01,800 what's up party people welcome to 30 2 00:00:01,800 --> 00:00:03,958 days of yoga camp I'm Adriene and its 3 00:00:03,959 --> 00:00:07,140 day three the mantra for today is I 4 00:00:07,140 --> 00:00:11,690 embrace let's rock and roll 5 00:00:19,929 --> 00:00:22,130 all right so we're going to begin today 6 00:00:22,130 --> 00:00:26,300 in sukhasana crossing at the ankles and 7 00:00:26,300 --> 00:00:28,939 giving yourself a little bit more space 8 00:00:28,939 --> 00:00:31,579 so sometimes we kind of come to that 9 00:00:31,579 --> 00:00:35,120 criss-cross applesauce over here and and 10 00:00:35,120 --> 00:00:36,800 that's not what we're doing today just 11 00:00:36,800 --> 00:00:39,440 to kind of begin to open up through the 12 00:00:39,440 --> 00:00:41,510 hips and just kind of play with the 13 00:00:41,510 --> 00:00:43,820 structure a little bit so traditionally 14 00:00:43,820 --> 00:00:45,829 we bring the ankles at a cross it might 15 00:00:45,829 --> 00:00:47,570 feel awkward at first especially if you 16 00:00:47,570 --> 00:00:49,850 you're used to kind of coming into these 17 00:00:49,850 --> 00:00:51,260 sort of shapes so give yourself a good 18 00:00:51,260 --> 00:00:55,760 amount of space between the crotch and 19 00:00:55,760 --> 00:00:59,869 thy ankles it's going to be one of those 20 00:00:59,869 --> 00:01:02,150 days okay and then sit up nice and tall 21 00:01:02,150 --> 00:01:07,310 and then just take a second to even take 22 00:01:07,310 --> 00:01:08,740 the hands to the tops of the thighs and 23 00:01:08,740 --> 00:01:10,369 especially if you're new to the practice 24 00:01:10,369 --> 00:01:12,770 the legs are going to want to fly up so 25 00:01:12,770 --> 00:01:14,630 you might sit up on a block here or just 26 00:01:14,630 --> 00:01:16,790 you know use the power of our minds 27 00:01:16,790 --> 00:01:18,229 which is what we're melding with this 28 00:01:18,229 --> 00:01:21,320 practice during yoga camp trying to kind 29 00:01:21,320 --> 00:01:24,020 of invite a 360 experience in so just 30 00:01:24,020 --> 00:01:25,549 use the power of your mind just go okay 31 00:01:25,549 --> 00:01:26,600 I'm going to ground down through the 32 00:01:26,600 --> 00:01:29,359 tops of the thighs that might seem like 33 00:01:29,359 --> 00:01:32,689 a excess but it's really not kind of 34 00:01:32,689 --> 00:01:38,420 retraining our bodies to have awareness 35 00:01:38,420 --> 00:01:43,369 again be alive so whatever that means to 36 00:01:43,369 --> 00:01:46,009 you take a deep breath in sit up nice 37 00:01:46,009 --> 00:01:49,729 and tall and exhale begin to settle into 38 00:01:49,729 --> 00:01:52,280 this moment so the videos rolling you're 39 00:01:52,280 --> 00:01:54,229 here you know maybe you didn't know if 40 00:01:54,229 --> 00:01:55,939 you had time or not but you're here the 41 00:01:55,939 --> 00:01:57,829 hard part is over you've shown up for 42 00:01:57,829 --> 00:02:01,700 yourself which is beautiful so let's 43 00:02:01,700 --> 00:02:08,479 begin close your eyes and sit up nice 44 00:02:08,479 --> 00:02:12,650 and tall begin to relax through the 45 00:02:12,650 --> 00:02:14,240 shoulders the jaw notice if you're 46 00:02:14,240 --> 00:02:16,490 clenching or gripping anywhere we're not 47 00:02:16,490 --> 00:02:17,810 going to be here long today so just take 48 00:02:17,810 --> 00:02:20,510 a quiet moment to just settle in you 49 00:02:20,510 --> 00:02:23,599 might rock your heart forward and back 50 00:02:23,599 --> 00:02:28,010 in space and see if then you can align 51 00:02:28,010 --> 00:02:28,980 your head 52 00:02:28,980 --> 00:02:33,090 over your heart Center your chest and 53 00:02:33,090 --> 00:02:35,370 then a lot align your chest or your 54 00:02:35,370 --> 00:02:41,459 heart over your pelvis so we're 55 00:02:41,459 --> 00:02:43,379 connecting to the subtle body here the 56 00:02:43,379 --> 00:02:45,660 energetic body as you lift up through 57 00:02:45,660 --> 00:02:47,849 the center channel and align head over 58 00:02:47,849 --> 00:02:52,769 heart heart over pelvis and all the 59 00:02:52,769 --> 00:02:55,860 palms together Anjali mudra and activate 60 00:02:55,860 --> 00:02:58,470 through the palms this doesn't mean you 61 00:02:58,470 --> 00:03:00,180 have to necessarily be pressing super 62 00:03:00,180 --> 00:03:02,280 hard but just really notice what that 63 00:03:02,280 --> 00:03:05,400 feels like stay present and then if you 64 00:03:05,400 --> 00:03:07,500 can so you can bring a little awareness 65 00:03:07,500 --> 00:03:14,760 to the feet even begin to deepen the 66 00:03:14,760 --> 00:03:16,880 breath 67 00:03:25,660 --> 00:03:29,180 mmm the mantra today say it quietly to 68 00:03:29,180 --> 00:03:30,530 yourself or if you're feeling 69 00:03:30,530 --> 00:03:36,130 adventurous say it out loud I embrace 70 00:03:36,310 --> 00:03:41,000 what is it that you can and will embrace 71 00:03:41,000 --> 00:03:47,240 on your mat today choose something that 72 00:03:47,240 --> 00:03:49,840 serves you 73 00:03:52,300 --> 00:03:55,240 and repeat it to yourself honoring the 74 00:03:55,240 --> 00:03:57,720 power of word the power of thought I 75 00:03:57,720 --> 00:04:00,720 embrace 76 00:04:05,410 --> 00:04:08,020 and consider it already done already so 77 00:04:08,020 --> 00:04:10,150 as you bow the head to the hands the 78 00:04:10,150 --> 00:04:13,990 mind intelligence to the body and let's 79 00:04:13,990 --> 00:04:17,410 have some fun take the right hand over 80 00:04:17,410 --> 00:04:21,760 to the left knee cross the left arm over 81 00:04:21,760 --> 00:04:24,040 and bring it to the right knee 82 00:04:24,040 --> 00:04:25,360 it's funny how something so simple can 83 00:04:25,360 --> 00:04:27,190 seem so complicated so if you're just 84 00:04:27,190 --> 00:04:30,220 like what you're not alone that's that's 85 00:04:30,220 --> 00:04:31,990 the beauty of yoga it's humbling and 86 00:04:31,990 --> 00:04:34,360 then the heels have not come in we're 87 00:04:34,360 --> 00:04:37,840 nice and when spacious here in sukhasan 88 00:04:37,840 --> 00:04:42,060 as you inhale lift the chest and exhale 89 00:04:42,060 --> 00:04:45,490 chin to chest and that's the flow here 90 00:04:45,490 --> 00:04:49,170 inhales is like aerial on the rock 91 00:04:49,170 --> 00:04:51,070 speaking to my generation they're a 92 00:04:51,070 --> 00:04:53,230 little little mermaid joke a reference 93 00:04:53,230 --> 00:04:56,650 and then chin to chest and this is like 94 00:04:56,650 --> 00:05:00,480 Kate Winslet on a Titanic up with that 95 00:05:00,480 --> 00:05:06,040 an agenda Jess desperately searching for 96 00:05:06,040 --> 00:05:07,690 like a Paul Newman movie where he's like 97 00:05:07,690 --> 00:05:10,390 this I can leave it in the comments 98 00:05:10,390 --> 00:05:12,820 below if you think of one and then 99 00:05:12,820 --> 00:05:14,590 Shinda chess and then keep it going on 100 00:05:14,590 --> 00:05:16,720 your own couple beats here and I'll shut 101 00:05:16,720 --> 00:05:20,830 up inhale as you open exhale as you 102 00:05:20,830 --> 00:05:23,070 round 103 00:05:37,490 --> 00:05:40,009 and the next time you inhale lift up 104 00:05:40,009 --> 00:05:41,569 bring head over heart heart over pelvis 105 00:05:41,569 --> 00:05:44,330 again release the left fingertips left 106 00:05:44,330 --> 00:05:46,099 home only and reach it behind come into 107 00:05:46,099 --> 00:05:47,590 your twist 108 00:05:47,590 --> 00:05:49,940 now remember when I was blabbing on 109 00:05:49,940 --> 00:05:52,520 about the tops of the thighs ground down 110 00:05:52,520 --> 00:05:54,169 through the top of the right thigh so 111 00:05:54,169 --> 00:05:56,720 we're definitely we're doing more than 112 00:05:56,720 --> 00:05:57,740 just the shapes here we're kind of 113 00:05:57,740 --> 00:05:59,750 connecting to the energetic body or just 114 00:05:59,750 --> 00:06:02,389 experimenting with that nice big breath 115 00:06:02,389 --> 00:06:06,110 in here and exhale to release awesome 116 00:06:06,110 --> 00:06:09,949 this time I'm going to bring excuse me 117 00:06:09,949 --> 00:06:12,080 the left arm underneath so just bring 118 00:06:12,080 --> 00:06:14,030 your left arm underneath even I'm 119 00:06:14,030 --> 00:06:16,160 getting confused and we repeat inhale 120 00:06:16,160 --> 00:06:21,160 open the chest exhale chin to chest 121 00:06:21,160 --> 00:06:23,479 inhale open the chest 122 00:06:23,479 --> 00:06:26,389 remember that brightness in the feet and 123 00:06:26,389 --> 00:06:28,909 exhale chin to chest and now you can 124 00:06:28,909 --> 00:06:30,349 start to find a little rock in the 125 00:06:30,349 --> 00:06:34,639 pelvis and so I'm changing up the spinal 126 00:06:34,639 --> 00:06:36,500 flex a little bit today from normal cat 127 00:06:36,500 --> 00:06:38,720 cow because I want us to stay present 128 00:06:38,720 --> 00:06:41,000 with the sensations as opposed to just 129 00:06:41,000 --> 00:06:43,130 focusing on just the shape so the shapes 130 00:06:43,130 --> 00:06:45,039 are great and they're wonderful tools 131 00:06:45,039 --> 00:06:47,030 but especially if you've been practicing 132 00:06:47,030 --> 00:06:51,020 for a while or you just really ready to 133 00:06:51,020 --> 00:06:54,380 create a full body experience start a 134 00:06:54,380 --> 00:06:58,940 lovin yourself and living your life in a 135 00:06:58,940 --> 00:07:02,870 way that feels good full then this is 136 00:07:02,870 --> 00:07:05,060 the practice for you close your eyes for 137 00:07:05,060 --> 00:07:07,810 these last few 138 00:07:15,550 --> 00:07:18,050 good press into the sitting bones on 139 00:07:18,050 --> 00:07:20,029 your next inhale lift the heart head 140 00:07:20,029 --> 00:07:22,279 over heart heart over pelvis release the 141 00:07:22,279 --> 00:07:24,110 right fingertips this time send them all 142 00:07:24,110 --> 00:07:27,339 the way around and find your twist 143 00:07:27,339 --> 00:07:30,559 inhale lift and lengthen exhale letting 144 00:07:30,559 --> 00:07:32,330 go of the day thus far maybe you've had 145 00:07:32,330 --> 00:07:35,659 a hard week thus far it's time to let go 146 00:07:35,659 --> 00:07:37,339 of everything that's happened up until 147 00:07:37,339 --> 00:07:38,870 this point and give yourself this time 148 00:07:38,870 --> 00:07:40,129 on your mat you deserve it 149 00:07:40,129 --> 00:07:42,169 one more big breath in here in your 150 00:07:42,169 --> 00:07:48,469 twist big breath out we'll bring it back 151 00:07:48,469 --> 00:07:49,520 to sit 152 00:07:49,520 --> 00:07:53,360 awesome take the ankles and reverse the 153 00:07:53,360 --> 00:07:55,729 cross see if you can still maintain this 154 00:07:55,729 --> 00:07:58,490 sukhasan so right crossing right at the 155 00:07:58,490 --> 00:08:00,620 ankles your knees might be here babe no 156 00:08:00,620 --> 00:08:04,819 prob just be where you are today embrace 157 00:08:04,819 --> 00:08:09,800 it and then side body stretch left 158 00:08:09,800 --> 00:08:11,509 fingertips come to the mat or left palm 159 00:08:11,509 --> 00:08:15,680 inhale reach up and over breathe here as 160 00:08:15,680 --> 00:08:17,930 you pull the right thumb back try to 161 00:08:17,930 --> 00:08:20,149 lean into it resource the urge to kind 162 00:08:20,149 --> 00:08:22,610 of collapse here so find that length you 163 00:08:22,610 --> 00:08:26,899 got it inhale and then exhale through 164 00:08:26,899 --> 00:08:28,789 Center again the shape of your legs 165 00:08:28,789 --> 00:08:30,080 might look a little different than 166 00:08:30,080 --> 00:08:33,110 normal that's good playing here take it 167 00:08:33,110 --> 00:08:40,669 to the other side oh yeah breathe into 168 00:08:40,669 --> 00:08:45,680 the tight places so I'm a little sore 169 00:08:45,680 --> 00:08:48,980 today so this is good get to practice 170 00:08:48,980 --> 00:08:52,480 what I preach stay present 171 00:08:52,850 --> 00:08:56,820 we'll come back to Center great from 172 00:08:56,820 --> 00:08:58,260 here we're just going to take both legs 173 00:08:58,260 --> 00:09:00,870 to one side and come through to all 174 00:09:00,870 --> 00:09:03,839 fours bring the knees as wide as your 175 00:09:03,839 --> 00:09:08,870 yoga mat and the two big toes to touch 176 00:09:10,520 --> 00:09:16,310 great then walk it out walk it out walk 177 00:09:16,430 --> 00:09:17,970 the palms 178 00:09:17,970 --> 00:09:19,920 active/active towards the front edge of 179 00:09:19,920 --> 00:09:21,839 your mat so really really reach reach 180 00:09:21,839 --> 00:09:22,529 reach 181 00:09:22,529 --> 00:09:25,290 then inhale look forward press into the 182 00:09:25,290 --> 00:09:26,910 tops of the toes here so we're talking 183 00:09:26,910 --> 00:09:29,700 full body experience lots of compression 184 00:09:29,700 --> 00:09:31,200 in the hip creases here you got this 185 00:09:31,200 --> 00:09:35,940 breathe deep then on an exhale lowering 186 00:09:35,940 --> 00:09:39,120 the elbows relaxing the heart down down 187 00:09:39,120 --> 00:09:43,380 down forehead comes to the mat I am very 188 00:09:43,380 --> 00:09:45,600 aware that your extended Child's Pose me 189 00:09:45,600 --> 00:09:46,920 that looks like this it may not even 190 00:09:46,920 --> 00:09:49,980 feel good so a couple of adjustments 191 00:09:49,980 --> 00:09:53,310 could be in order to just lift the hips 192 00:09:53,310 --> 00:09:56,310 up off the heels and come into that on a 193 00:09:56,310 --> 00:09:58,110 hop the awesome that kind of heart to 194 00:09:58,110 --> 00:10:05,790 earth pose that we did before another 195 00:10:05,790 --> 00:10:07,920 option is to just be on the forearms 196 00:10:07,920 --> 00:10:10,219 here 197 00:10:14,830 --> 00:10:19,880 hmm take one more breath wherever you 198 00:10:19,880 --> 00:10:25,100 are then slowly make your way back to 199 00:10:25,100 --> 00:10:29,209 all fours walk the knees underneath the 200 00:10:29,209 --> 00:10:32,020 hip points toes in line with the knees 201 00:10:32,020 --> 00:10:34,370 then walk the palms out just a little 202 00:10:34,370 --> 00:10:37,010 bit curl the toes under and send it up 203 00:10:37,010 --> 00:10:43,940 to your downward dog stretch it up press 204 00:10:43,940 --> 00:10:47,180 into all 10 knuckles firmly imagine 205 00:10:47,180 --> 00:10:50,120 opening two jars opening the right arm 206 00:10:50,120 --> 00:10:53,000 out left arm out so that we get this 207 00:10:53,000 --> 00:10:55,820 external rotation in the shoulders check 208 00:10:55,820 --> 00:10:57,980 out the foundations of downward dog for 209 00:10:57,980 --> 00:11:02,120 this if you want a little more and then 210 00:11:02,120 --> 00:11:03,950 everyone come to a place of stillness 211 00:11:03,950 --> 00:11:06,080 whenever you're ready for a nice big 212 00:11:06,080 --> 00:11:10,399 breath in and a big breath out careful 213 00:11:10,399 --> 00:11:14,990 let's hold in the head the neck good 214 00:11:14,990 --> 00:11:19,360 ready for that slow walk nice and slow 215 00:11:19,360 --> 00:11:21,950 stay present see if you can enjoy the 216 00:11:21,950 --> 00:11:26,020 transitions here embrace it all 217 00:11:26,649 --> 00:11:29,570 negotiate your way to the front and then 218 00:11:29,570 --> 00:11:31,550 when you're ready find that nice fold 219 00:11:31,550 --> 00:11:37,010 fold forward fold 220 00:11:37,010 --> 00:11:38,899 really great if you're feeling stressed 221 00:11:38,899 --> 00:11:40,720 out you just need a quick yoga break 222 00:11:40,720 --> 00:11:43,100 take a second to find what feels good 223 00:11:43,100 --> 00:11:45,260 here either grabbing the shoulders I 224 00:11:45,260 --> 00:11:48,380 mean the elbows scuse me walking the 225 00:11:48,380 --> 00:11:51,980 fingertips left to right spreading 226 00:11:51,980 --> 00:11:55,250 awareness through your sweet feet and 227 00:11:55,250 --> 00:11:56,480 again maybe letting something go 228 00:11:56,480 --> 00:11:59,600 something that happened previous to this 229 00:11:59,600 --> 00:12:03,200 moment letting the past go and then 230 00:12:03,200 --> 00:12:05,000 letting any grip on you know what's to 231 00:12:05,000 --> 00:12:08,709 come to-do list let that go just for now 232 00:12:08,709 --> 00:12:12,339 give yourself this time 233 00:12:13,270 --> 00:12:16,520 and when you're ready we'll inhale 234 00:12:16,520 --> 00:12:19,190 halfway with nice flat back position now 235 00:12:19,190 --> 00:12:20,630 remember you have lots of options here 236 00:12:20,630 --> 00:12:24,350 palms on the tops of the thighs palms on 237 00:12:24,350 --> 00:12:25,300 the shins 238 00:12:25,300 --> 00:12:27,250 fingertips on the mat little more 239 00:12:27,250 --> 00:12:30,149 Ashtanga version inhale in here everyone 240 00:12:30,149 --> 00:12:34,930 and exhale release slowly roll it up 241 00:12:34,930 --> 00:12:39,550 take your time enjoy maybe allow the 242 00:12:39,550 --> 00:12:43,480 fingertips to trace the Front's of the 243 00:12:43,480 --> 00:12:48,310 legs maybe as you lift the heart you 244 00:12:48,310 --> 00:12:52,540 lift the toes and then you know what to 245 00:12:52,540 --> 00:12:54,459 do here nice big circles with the 246 00:12:54,459 --> 00:12:58,930 shoulders and some circles with the nose 247 00:12:58,930 --> 00:13:03,970 one way and then the other checking in 248 00:13:03,970 --> 00:13:13,870 with the neck shoulders here and hands 249 00:13:13,870 --> 00:13:15,459 come to the hips whenever you're ready 250 00:13:15,459 --> 00:13:17,290 I'm just going to play with the pelvis 251 00:13:17,290 --> 00:13:19,089 here so soften soften through the knees 252 00:13:19,089 --> 00:13:21,670 just so you can find a little tuck now 253 00:13:21,670 --> 00:13:23,890 we're not lengthen we're not tucking the 254 00:13:23,890 --> 00:13:25,870 tailbone necessarily we're just kind of 255 00:13:25,870 --> 00:13:27,730 bringing our Center underneath us so 256 00:13:27,730 --> 00:13:30,010 again bringing head over heart and heart 257 00:13:30,010 --> 00:13:31,630 over your pelvis it's a great way to 258 00:13:31,630 --> 00:13:33,850 think of it rather than trying to like 259 00:13:33,850 --> 00:13:38,760 plunge the butt or clench the butt my 260 00:13:38,760 --> 00:13:42,790 new book coming out clench the buttocks 261 00:13:42,790 --> 00:13:45,220 rather than any clenching just kind of 262 00:13:45,220 --> 00:13:50,709 this alignment of muscle and bone but 263 00:13:50,709 --> 00:13:52,180 also energy head over heart heart over 264 00:13:52,180 --> 00:13:55,750 pelvis just play so we come into this 265 00:13:55,750 --> 00:13:57,790 kind of superhero position here draw 266 00:13:57,790 --> 00:13:59,500 energy up from the arches of the feet 267 00:13:59,500 --> 00:14:01,930 what helps again is to lift the toes so 268 00:14:01,930 --> 00:14:03,100 check that out you might lift the 269 00:14:03,100 --> 00:14:05,320 kneecaps a little bit here tone the 270 00:14:05,320 --> 00:14:07,570 quadriceps as you lift lift lift then 271 00:14:07,570 --> 00:14:09,339 last but not least lift your heart and 272 00:14:09,339 --> 00:14:11,529 draw the elbows together as best you can 273 00:14:11,529 --> 00:14:13,420 shoulder blades come in and together 274 00:14:13,420 --> 00:14:15,640 lengthen up through the crown big breath 275 00:14:15,640 --> 00:14:18,790 in and exhale release every 276 00:14:18,790 --> 00:14:23,200 being down forward fold great inhale 277 00:14:23,200 --> 00:14:24,850 halfway lift elbows are going to reach 278 00:14:24,850 --> 00:14:26,650 back once again try to touch each other 279 00:14:26,650 --> 00:14:28,660 halfway lift careful not to lock the 280 00:14:28,660 --> 00:14:31,930 knees here then use your exhale to float 281 00:14:31,930 --> 00:14:33,960 it down fingertips release to the earth 282 00:14:33,960 --> 00:14:38,710 and we bend the knees generously step or 283 00:14:38,710 --> 00:14:40,750 hop it back to plank 284 00:14:40,750 --> 00:14:43,150 but don't panic nice and soft nice and 285 00:14:43,150 --> 00:14:46,840 soft step or hop it back so we're doing 286 00:14:46,840 --> 00:14:48,760 this just to create a little bit of you 287 00:14:48,760 --> 00:14:50,080 know heat in the body a little bit of 288 00:14:50,080 --> 00:14:52,390 energy don't think top of a push-up 289 00:14:52,390 --> 00:14:55,330 don't panic rock front to back try to 290 00:14:55,330 --> 00:14:57,910 create one nice long piece from the 291 00:14:57,910 --> 00:14:58,930 crown of the head 292 00:14:58,930 --> 00:15:02,680 all the way to the heels then feel free 293 00:15:02,680 --> 00:15:04,690 to stay here or lower on your knees just 294 00:15:04,690 --> 00:15:06,730 like we did before we'll cross the 295 00:15:06,730 --> 00:15:08,200 ankles if you want to inhale look 296 00:15:08,200 --> 00:15:08,890 forward 297 00:15:08,890 --> 00:15:10,600 connect with the lower belly as you 298 00:15:10,600 --> 00:15:12,910 exhale elbows at a 45 degree angle all 299 00:15:12,910 --> 00:15:15,790 the way to the belly mmm great release 300 00:15:15,790 --> 00:15:20,950 the feet inhale Cobra exhale release 301 00:15:20,950 --> 00:15:23,890 awesome curl the toes under press back 302 00:15:23,890 --> 00:15:27,460 up to all fours and then continue to 303 00:15:27,460 --> 00:15:29,350 peel up through the tail downward facing 304 00:15:29,350 --> 00:15:34,920 dog check in with your breath 305 00:15:36,630 --> 00:15:39,820 rather than doing downward facing dog 306 00:15:39,820 --> 00:15:42,970 today can you just embrace one sensation 307 00:15:42,970 --> 00:15:49,570 at a time checking it I like to imagine 308 00:15:49,570 --> 00:15:52,210 it as this nice long scroll and I'm just 309 00:15:52,210 --> 00:15:55,240 going down through my checklist but I 310 00:15:55,240 --> 00:15:56,920 was an only child so it was really why I 311 00:15:56,920 --> 00:15:59,020 do stuff like that all right here we go 312 00:15:59,020 --> 00:16:00,280 drop the left heel lift the right leg 313 00:16:00,280 --> 00:16:02,380 high right toes down lift from your 314 00:16:02,380 --> 00:16:05,890 right inner thigh strong here connect to 315 00:16:05,890 --> 00:16:08,980 your strength big breath in exhale bend 316 00:16:08,980 --> 00:16:11,020 your right knee slowly shift your weight 317 00:16:11,020 --> 00:16:13,540 forward right knee hugs in towards the 318 00:16:13,540 --> 00:16:15,820 heart and then step it up into your 319 00:16:15,820 --> 00:16:19,120 lunge great lower the left knee down 320 00:16:19,120 --> 00:16:22,120 today and if it feels good and only if 321 00:16:22,120 --> 00:16:23,680 it feels good you might just play here 322 00:16:23,680 --> 00:16:26,670 walking the left knee back just a hair 323 00:16:26,670 --> 00:16:28,930 now check out front 324 00:16:28,930 --> 00:16:31,240 egg front knee over front ankle and then 325 00:16:31,240 --> 00:16:32,980 we embrace the stretch here take your 326 00:16:32,980 --> 00:16:34,740 right thumb to your right hip crease 327 00:16:34,740 --> 00:16:37,000 pull the right hip crease back and might 328 00:16:37,000 --> 00:16:39,810 widen your stance like it just did mine 329 00:16:39,810 --> 00:16:43,540 stay present with the sensations and 330 00:16:43,540 --> 00:16:44,649 remember your mantra 331 00:16:44,649 --> 00:16:47,080 go ahead and uncurl the back toes press 332 00:16:47,080 --> 00:16:49,779 into the top of the back foot press into 333 00:16:49,779 --> 00:16:51,730 the left fingertips here or left palm 334 00:16:51,730 --> 00:16:53,860 right thumb is still on the right hip 335 00:16:53,860 --> 00:16:56,770 crease let that turn you taking the 336 00:16:56,770 --> 00:16:58,180 heart towards the right side of your 337 00:16:58,180 --> 00:17:01,510 yoga mat stay here right thumb on right 338 00:17:01,510 --> 00:17:04,660 hip crease or send the right fingertips 339 00:17:04,660 --> 00:17:07,959 back just reach press into the ball 340 00:17:07,959 --> 00:17:09,790 joint of the right big toe big breath in 341 00:17:09,790 --> 00:17:13,119 here and exhale back to Center 342 00:17:13,119 --> 00:17:16,660 awesome press into all ten fingers curl 343 00:17:16,660 --> 00:17:18,670 the back toes under inhale lift open 344 00:17:18,670 --> 00:17:22,449 your heart exhale plant the palms step 345 00:17:22,449 --> 00:17:26,470 it back plank slowly lower to the knees 346 00:17:26,470 --> 00:17:28,990 or keep them lifted we hug the elbows in 347 00:17:28,990 --> 00:17:33,550 45 degrees as we bend belly to the earth 348 00:17:33,550 --> 00:17:36,309 tops of the feet to the mat inhale Cobra 349 00:17:36,309 --> 00:17:41,440 nice and low and exhale release curl the 350 00:17:41,440 --> 00:17:43,809 toes under press back up to all fours 351 00:17:43,809 --> 00:17:48,870 and then peel it up downward facing dog 352 00:17:48,870 --> 00:17:54,910 big breath in here big breath out press 353 00:17:54,910 --> 00:17:57,520 into your knuckles walk the two big toes 354 00:17:57,520 --> 00:18:01,210 together this time reach the right heel 355 00:18:01,210 --> 00:18:02,980 down towards the earth as you inhale 356 00:18:02,980 --> 00:18:05,620 lift the left leg up high try to turn 357 00:18:05,620 --> 00:18:07,390 the left toes down towards the Earth or 358 00:18:07,390 --> 00:18:09,820 even towards the right side of your yoga 359 00:18:09,820 --> 00:18:12,090 mat lift from the left inner thigh 360 00:18:12,090 --> 00:18:14,530 inhale in strong connect to your 361 00:18:14,530 --> 00:18:17,500 strength exhale bend the left knee 362 00:18:17,500 --> 00:18:19,720 squeeze it up and in as you roll through 363 00:18:19,720 --> 00:18:22,150 that right foot step it up into your 364 00:18:22,150 --> 00:18:26,140 lunge lower the right knee catch your 365 00:18:26,140 --> 00:18:29,410 breath if it feels good and only if it 366 00:18:29,410 --> 00:18:31,030 feels good to walk that right knee back 367 00:18:31,030 --> 00:18:34,390 just a hair and then find your alignment 368 00:18:34,390 --> 00:18:37,500 front knee over front ankle 369 00:18:38,380 --> 00:18:41,570 hmm the fingertips on the mat we bring 370 00:18:41,570 --> 00:18:43,309 excuse me right fingertips on the mat we 371 00:18:43,309 --> 00:18:45,289 bring the left thumb to the left hip 372 00:18:45,289 --> 00:18:49,460 crease pulling back here at my widen 373 00:18:49,460 --> 00:18:53,240 your stance and come off the back toes 374 00:18:53,240 --> 00:18:56,419 press into that back foot strong and 375 00:18:56,419 --> 00:18:58,400 maybe you just stay here careful not to 376 00:18:58,400 --> 00:19:01,070 collapse in the head or the neck maybe 377 00:19:01,070 --> 00:19:02,390 you reach the left fingertips all the 378 00:19:02,390 --> 00:19:04,549 way back breathe into the armpit chest 379 00:19:04,549 --> 00:19:14,870 nice strong breaths here and then 380 00:19:14,870 --> 00:19:18,679 dialing it back to Center all ten 381 00:19:18,679 --> 00:19:20,330 fingerprints come to the mat we curl the 382 00:19:20,330 --> 00:19:21,740 back toes under lift the back knee 383 00:19:21,740 --> 00:19:25,690 inhale let your heart radiate forward 384 00:19:25,690 --> 00:19:28,220 runners lunge beautiful then exhale 385 00:19:28,220 --> 00:19:31,070 plant the palms optional vinyasa here 386 00:19:31,070 --> 00:19:32,990 you can take it straight to down dog or 387 00:19:32,990 --> 00:19:35,240 you step the left toes back and you move 388 00:19:35,240 --> 00:19:36,950 through a little flow this time it could 389 00:19:36,950 --> 00:19:41,240 be chaturanga to updog or repeating that 390 00:19:41,240 --> 00:19:46,909 belly to Cobra then we meet in downward 391 00:19:46,909 --> 00:19:52,039 facing dog so more on that vinyasa 392 00:19:52,039 --> 00:19:55,220 moment tomorrow when we do Sun 393 00:19:55,220 --> 00:20:01,130 Salutations big breath in big breath out 394 00:20:01,130 --> 00:20:03,919 as you lower the knees come onto the 395 00:20:03,919 --> 00:20:06,710 tops of the feet and take it to a 396 00:20:06,710 --> 00:20:08,480 child's pose fingertips reach back 397 00:20:08,480 --> 00:20:11,600 forehead to the mat allow the weight of 398 00:20:11,600 --> 00:20:14,630 the shoulders to round and release take 399 00:20:14,630 --> 00:20:16,929 a rest 400 00:20:28,970 --> 00:20:31,520 press into the tops of the feet and 401 00:20:31,520 --> 00:20:34,820 slowly reach the fingertips forward 402 00:20:34,820 --> 00:20:38,100 press into the palms and nice and slow 403 00:20:38,100 --> 00:20:41,850 we'll come back up negotiating making 404 00:20:41,850 --> 00:20:45,600 our way to a little Lions pose or little 405 00:20:45,600 --> 00:20:47,400 Lions breath so the knees are going to 406 00:20:47,400 --> 00:20:50,280 go as wide as the yoga mat I figure if 407 00:20:50,280 --> 00:20:53,690 you can get through some Lions breath 408 00:20:53,690 --> 00:20:56,580 the first week of your journey we can do 409 00:20:56,580 --> 00:20:58,710 anything so coming into the full shape 410 00:20:58,710 --> 00:21:00,360 today if you're not able to come into 411 00:21:00,360 --> 00:21:02,610 this shape tending to the knees or maybe 412 00:21:02,610 --> 00:21:03,750 the feet are really tight you have 413 00:21:03,750 --> 00:21:05,640 options you can sit on a block to lift 414 00:21:05,640 --> 00:21:09,240 you or a blanket is nice rolled up 415 00:21:09,240 --> 00:21:10,530 behind the knees just to give you a 416 00:21:10,530 --> 00:21:14,580 little space you can also come on to the 417 00:21:14,580 --> 00:21:18,900 toes here for a little lift so wherever 418 00:21:18,900 --> 00:21:22,410 you are lengthen through the torso and 419 00:21:22,410 --> 00:21:23,910 we're going to take our fingertips 420 00:21:23,910 --> 00:21:27,990 forward then from here go ahead and turn 421 00:21:27,990 --> 00:21:31,490 your left fingertips towards your body 422 00:21:31,490 --> 00:21:33,840 just check it out there just one at a 423 00:21:33,840 --> 00:21:37,530 time here to start so chances are if 424 00:21:37,530 --> 00:21:42,330 you've never really if this part of the 425 00:21:42,330 --> 00:21:43,770 body means some awakening you're not 426 00:21:43,770 --> 00:21:45,600 going to get too far but in time you'll 427 00:21:45,600 --> 00:21:47,790 be able to bring the palm to the earth 428 00:21:47,790 --> 00:21:49,650 so just play here but be super mindful 429 00:21:49,650 --> 00:21:51,750 notice if the thumb is wanting to creep 430 00:21:51,750 --> 00:21:53,280 in so if you can keep the thumb nice and 431 00:21:53,280 --> 00:21:55,220 straight and then gently come off that 432 00:21:55,220 --> 00:21:59,010 and release now we'll do the same thing 433 00:21:59,010 --> 00:22:01,320 on there on the right side turning the 434 00:22:01,320 --> 00:22:02,850 right fingertips around you might just 435 00:22:02,850 --> 00:22:05,000 stay on the right fingertips here 436 00:22:05,000 --> 00:22:09,480 breathing into the forearm or maybe you 437 00:22:09,480 --> 00:22:11,520 come all the way onto the palm really 438 00:22:11,520 --> 00:22:14,660 mindful of that thumb 439 00:22:15,510 --> 00:22:22,320 big breath in big breath out great will 440 00:22:22,320 --> 00:22:23,340 come off the right 441 00:22:23,340 --> 00:22:25,380 take a second to wiggle the fingertips 442 00:22:25,380 --> 00:22:26,760 now if you draw circles with the wrists 443 00:22:26,760 --> 00:22:30,059 if you need to I'm preparing for lion's 444 00:22:30,059 --> 00:22:33,299 breath let's just go for so if this is 445 00:22:33,299 --> 00:22:34,889 too much for you in the arms you can 446 00:22:34,889 --> 00:22:38,730 just do this on claws claws or even 447 00:22:38,730 --> 00:22:42,210 fists right so prepare yourself here 448 00:22:42,210 --> 00:22:43,950 careful not to collapse into the earth 449 00:22:43,950 --> 00:22:47,940 wherever you are what we do is we take a 450 00:22:47,940 --> 00:22:50,490 big breath in through the nose and on an 451 00:22:50,490 --> 00:22:52,019 exhale we send our gaze up towards the 452 00:22:52,019 --> 00:22:53,220 third eye right in between the two 453 00:22:53,220 --> 00:22:54,630 eyebrows you can even close your eyes 454 00:22:54,630 --> 00:22:57,690 and do it if you feel like a dummy but I 455 00:22:57,690 --> 00:23:00,510 say just go for and on the exhale we 456 00:23:00,510 --> 00:23:02,309 reach our tongue out towards the earth 457 00:23:02,309 --> 00:23:03,929 towards the chin we press away from the 458 00:23:03,929 --> 00:23:06,330 yoga mat and we let out a nice cleansing 459 00:23:06,330 --> 00:23:11,760 breath it looks like this Wow don't hurt 460 00:23:11,760 --> 00:23:15,149 my jaw okay so let's give it a try ready 461 00:23:15,149 --> 00:23:18,120 two three of these and just see what 462 00:23:18,120 --> 00:23:19,919 happens right can you embrace it can you 463 00:23:19,919 --> 00:23:24,980 can you just embrace Rhea big inhale 464 00:23:24,980 --> 00:23:31,529 exhale Lions breath tongue out awesome 465 00:23:31,529 --> 00:23:46,200 two more and last one awesome super 466 00:23:46,200 --> 00:23:49,490 fierce walk the palms out child's pose 467 00:23:49,490 --> 00:23:54,110 hmm what just happened 468 00:24:04,730 --> 00:24:07,310 and pressing into all ten knuckles we 469 00:24:07,310 --> 00:24:09,080 press into the tops of the feet so press 470 00:24:09,080 --> 00:24:10,730 in your foundation for every transition 471 00:24:10,730 --> 00:24:13,460 connect and we'll come back to all fours 472 00:24:13,460 --> 00:24:17,840 take your time getting there when you 473 00:24:17,840 --> 00:24:19,340 arrive we're going to find those 474 00:24:19,340 --> 00:24:21,230 goalposts arms and if you need to come 475 00:24:21,230 --> 00:24:22,790 off the wrists so if you're new to 476 00:24:22,790 --> 00:24:24,950 practising your wrists are like then 477 00:24:24,950 --> 00:24:27,230 feel free remember to take take moments 478 00:24:27,230 --> 00:24:28,880 on your own to rotate the wrists and 479 00:24:28,880 --> 00:24:31,040 just really tend to it rather than 480 00:24:31,040 --> 00:24:33,290 giving up or you know getting pissed off 481 00:24:33,290 --> 00:24:35,510 you need to you need to take 482 00:24:35,510 --> 00:24:36,830 responsibility you need to come off the 483 00:24:36,830 --> 00:24:38,030 wrist you need to massage them when you 484 00:24:38,030 --> 00:24:39,950 need to remember how powerful the mind 485 00:24:39,950 --> 00:24:43,130 is okay wrists underneath the shoulders 486 00:24:43,130 --> 00:24:45,850 knees back underneath the hip points 487 00:24:45,850 --> 00:24:49,280 here we go I'm going to inhale extend my 488 00:24:49,280 --> 00:24:52,190 right toes out long lift from the right 489 00:24:52,190 --> 00:24:55,550 inner thigh hug the lower ribs in and 490 00:24:55,550 --> 00:24:57,110 then slowly reach your left fingertips 491 00:24:57,110 --> 00:24:58,460 out as if you're trying to shake 492 00:24:58,460 --> 00:25:00,800 someone's hand then plug the left 493 00:25:00,800 --> 00:25:04,210 shoulder inhale lift and lengthen exhale 494 00:25:04,210 --> 00:25:07,070 rounding it and nose to knee only three 495 00:25:07,070 --> 00:25:10,540 of these you got it inhale extend exhale 496 00:25:10,540 --> 00:25:14,540 nose to knee how's your foundation 497 00:25:14,540 --> 00:25:16,580 inhale extend pressing into the top of 498 00:25:16,580 --> 00:25:20,020 that back foot exhale nose to knee 499 00:25:20,020 --> 00:25:25,040 inhale extend and exhale back to all 500 00:25:25,040 --> 00:25:28,210 fours well same thing on the other side 501 00:25:28,210 --> 00:25:31,580 slide the left toes out hug energy into 502 00:25:31,580 --> 00:25:33,380 the midline hug the lower ribs in so 503 00:25:33,380 --> 00:25:34,760 kind of knit them together so if they're 504 00:25:34,760 --> 00:25:36,110 just kind of splaying out here remember 505 00:25:36,110 --> 00:25:40,580 that tabletop position well and then we 506 00:25:40,580 --> 00:25:43,100 lift the back leg up don't forget about 507 00:25:43,100 --> 00:25:45,650 your foundation top the right foot 508 00:25:45,650 --> 00:25:47,540 pressing into the left palm as you 509 00:25:47,540 --> 00:25:48,680 inhale reach the right fingertips 510 00:25:48,680 --> 00:25:53,060 forward plug the right shoulder in if 511 00:25:53,060 --> 00:25:54,260 you're shaking someone's hand here and 512 00:25:54,260 --> 00:25:56,480 then plug it in and here we go we flow 513 00:25:56,480 --> 00:26:00,580 inhale exhale nose to knee 514 00:26:00,580 --> 00:26:03,350 inhale keep it nice and slow extend 515 00:26:03,350 --> 00:26:05,200 spread the fingertips spread the toes 516 00:26:05,200 --> 00:26:13,450 exhale nose to knee inhale extend exhale 517 00:26:13,450 --> 00:26:16,620 nose to knee rounding through the spine 518 00:26:16,620 --> 00:26:18,760 keep checking your foundation in 519 00:26:18,760 --> 00:26:23,310 hellicksen oh exhale release 520 00:26:23,310 --> 00:26:27,700 awesome swing the toes to one side come 521 00:26:27,700 --> 00:26:31,300 to seated great work my friends we're 522 00:26:31,300 --> 00:26:33,040 going to take out little thriller arms 523 00:26:33,040 --> 00:26:35,110 here so just bring the legs to a nice 524 00:26:35,110 --> 00:26:37,480 sukhasana again crossing the ankles 525 00:26:37,480 --> 00:26:40,000 practicing with the heels a little 526 00:26:40,000 --> 00:26:43,210 further from your base and then thriller 527 00:26:43,210 --> 00:26:45,930 arms should feel good loop the shoulders 528 00:26:45,930 --> 00:26:48,750 breathe into the muscles of the forearm 529 00:26:48,750 --> 00:26:58,300 fingertips down great then release palms 530 00:26:58,300 --> 00:27:00,760 come to the earth we'll extend the legs 531 00:27:00,760 --> 00:27:04,740 out long and come to lie down 532 00:27:09,480 --> 00:27:12,400 so get comfy here tuck the chin into the 533 00:27:12,400 --> 00:27:15,070 chest lengthen through the back of the 534 00:27:15,070 --> 00:27:19,090 neck then we'll slide left knee up 535 00:27:19,090 --> 00:27:21,070 towards the sky sole the left foot on 536 00:27:21,070 --> 00:27:24,130 the mat lift the right leg up high and 537 00:27:24,130 --> 00:27:25,540 then we'll cross bending it the right 538 00:27:25,540 --> 00:27:27,910 knee just crossing the right ankle over 539 00:27:27,910 --> 00:27:31,000 the left thigh reclined one-legged 540 00:27:31,000 --> 00:27:33,430 pigeon here is you press off of your 541 00:27:33,430 --> 00:27:35,080 left foot and interlace the fingertips 542 00:27:35,080 --> 00:27:39,040 behind the left thigh breathe here stay 543 00:27:39,040 --> 00:27:40,900 bright in the feet so just a little 544 00:27:40,900 --> 00:27:44,290 energy in the feet here and then we 545 00:27:44,290 --> 00:27:46,150 squeeze the legs up towards the heart 546 00:27:46,150 --> 00:27:48,640 keep the neck nice and long if you find 547 00:27:48,640 --> 00:27:51,220 that a little you know sway back and 548 00:27:51,220 --> 00:28:02,380 forth feels good by all means so find 549 00:28:02,380 --> 00:28:04,060 what feels good here you might even 550 00:28:04,060 --> 00:28:06,130 press the right elbow into the right 551 00:28:06,130 --> 00:28:08,710 inner thigh and then take at least a 552 00:28:08,710 --> 00:28:11,680 couple breaths to just imagine your left 553 00:28:11,680 --> 00:28:13,720 foot on a wall here so left shin 554 00:28:13,720 --> 00:28:18,690 parallel again squeezing up 555 00:28:27,580 --> 00:28:31,029 take a nice deep breath in use your 556 00:28:31,029 --> 00:28:35,259 exhale to release and we switch right 557 00:28:35,259 --> 00:28:36,009 foot to the ground 558 00:28:36,009 --> 00:28:38,559 left leg crosses up and over cross your 559 00:28:38,559 --> 00:28:40,690 left ankle over the top of the right 560 00:28:40,690 --> 00:28:44,679 thigh stay relaxed through the shoulders 561 00:28:44,679 --> 00:28:46,809 my friend all that stress and tension 562 00:28:46,809 --> 00:28:47,980 that we build up in the neck and 563 00:28:47,980 --> 00:28:50,080 shoulders let's keep it soft and mindful 564 00:28:50,080 --> 00:28:55,239 here the practice of awareness so good 565 00:28:55,239 --> 00:28:57,369 okay here we go pressing up off the 566 00:28:57,369 --> 00:28:59,470 right toes interlacing behind the right 567 00:28:59,470 --> 00:29:03,759 thigh this time and acknowledging and 568 00:29:03,759 --> 00:29:06,009 bracing the fact that you know each side 569 00:29:06,009 --> 00:29:08,950 is different I was in a little bit of a 570 00:29:08,950 --> 00:29:12,429 car wreck not too long ago and I'm fine 571 00:29:12,429 --> 00:29:14,799 but you know really did kind of shift my 572 00:29:14,799 --> 00:29:16,809 body especially my right side of my left 573 00:29:16,809 --> 00:29:18,850 side so you need to stay present you 574 00:29:18,850 --> 00:29:21,369 need to honor what's what and it can 575 00:29:21,369 --> 00:29:23,679 change from every every day every 576 00:29:23,679 --> 00:29:27,299 practice one to the next 577 00:29:28,739 --> 00:29:33,570 binding gentle rocks eventually finding 578 00:29:33,570 --> 00:29:36,100 that right foot up against an imaginary 579 00:29:36,100 --> 00:29:41,859 wall here right shin parallel open in 580 00:29:41,859 --> 00:29:45,600 the chest relax through the shoulders 581 00:29:54,190 --> 00:30:03,019 big breath in good exhale release use 582 00:30:03,019 --> 00:30:08,779 your breath to release both feet come to 583 00:30:08,779 --> 00:30:11,419 the mat i interlace the fingertips 584 00:30:11,419 --> 00:30:13,370 behind the head you didn't think we're 585 00:30:13,370 --> 00:30:15,950 going to get out without a little core 586 00:30:15,950 --> 00:30:17,990 even though we already did court to 587 00:30:17,990 --> 00:30:20,029 extend the thumbs elbows nice and wide 588 00:30:20,029 --> 00:30:22,370 scoop your tailbone up and press off 589 00:30:22,370 --> 00:30:25,490 both feet shins parallel this time again 590 00:30:25,490 --> 00:30:27,559 both feet up against the wall inhale in 591 00:30:27,559 --> 00:30:33,169 exhale lift inhale lower elbows nice and 592 00:30:33,169 --> 00:30:40,360 wide exhale lift inhale lower exhale 593 00:30:40,360 --> 00:30:49,610 lift and keep it going keep a nice 594 00:30:49,610 --> 00:30:51,320 amount of space between your chin and 595 00:30:51,320 --> 00:30:53,590 your chest 596 00:30:53,590 --> 00:30:56,740 imagine a juicy mango or something there 597 00:30:56,740 --> 00:30:59,539 keep your gaze straight up and maybe 598 00:30:59,539 --> 00:31:01,279 slightly back so again resist the urge 599 00:31:01,279 --> 00:31:15,049 to crunch here and one more inhale lower 600 00:31:15,049 --> 00:31:18,590 exhale lift this time stay lifted extend 601 00:31:18,590 --> 00:31:22,549 the legs up high inhale in exhale slowly 602 00:31:22,549 --> 00:31:25,010 lower the right heel down not going to 603 00:31:25,010 --> 00:31:27,950 do a lot of these scissoring legs back 604 00:31:27,950 --> 00:31:30,889 up to Center inhale and exhale slowly 605 00:31:30,889 --> 00:31:34,610 lower the left leg down inhale back to 606 00:31:34,610 --> 00:31:36,409 Center keep the elbows wide neck nice 607 00:31:36,409 --> 00:31:38,090 and long you can use your thumbs to 608 00:31:38,090 --> 00:31:40,580 gently tug the back of the head out keep 609 00:31:40,580 --> 00:31:43,460 lots of space and two more times on your 610 00:31:43,460 --> 00:31:47,350 own scissoring the legs we got this 611 00:31:47,350 --> 00:31:50,620 lower back is super flush with the mat 612 00:31:50,620 --> 00:31:53,389 my elbows are wanting to come in keep 613 00:31:53,389 --> 00:31:57,070 yours nice and wide here we go one more 614 00:31:57,730 --> 00:31:59,630 embrace that Shay 615 00:31:59,630 --> 00:32:04,700 let's Rumble here we go and then after 616 00:32:04,700 --> 00:32:07,430 you're done take a second to hug the 617 00:32:07,430 --> 00:32:11,150 knees into the chest crawl the shoulder 618 00:32:11,150 --> 00:32:16,250 blades in and underneath you and then 619 00:32:16,250 --> 00:32:17,240 we'll bring the soles of the feet 620 00:32:17,240 --> 00:32:20,870 together knees super wide soup Tabata 621 00:32:20,870 --> 00:32:26,030 con awesome soar great take the hands to 622 00:32:26,030 --> 00:32:27,410 the belly here give yourself a little 623 00:32:27,410 --> 00:32:32,960 pet and then arms rest gently at our 624 00:32:32,960 --> 00:32:36,370 sides whenever you're ready 625 00:32:36,370 --> 00:32:41,630 Dannielynn through the nose exhale out 626 00:32:41,630 --> 00:32:46,760 through the nose keep it in the nostrils 627 00:32:46,760 --> 00:32:49,629 in through the nose 628 00:32:57,490 --> 00:33:08,460 I embrace marrying the breath the body 629 00:33:08,940 --> 00:33:13,690 with the mind the power fought so we 630 00:33:13,690 --> 00:33:15,130 move all this energy around in our 631 00:33:15,130 --> 00:33:17,799 practice and so by just experimenting 632 00:33:17,799 --> 00:33:18,960 you may not even be your thing just 633 00:33:18,960 --> 00:33:22,210 experimenting with intention mantra 634 00:33:22,210 --> 00:33:25,210 affirmation even in the most simplest 635 00:33:25,210 --> 00:33:28,059 way checks our thoughts kind of guides 636 00:33:28,059 --> 00:33:33,299 the mind the Manas back to the energy 637 00:33:33,299 --> 00:33:37,409 then it allows the energy to be used and 638 00:33:37,409 --> 00:33:40,630 directed to a place that serves you 639 00:33:40,630 --> 00:33:43,029 right we've all been there just like oh 640 00:33:43,029 --> 00:33:49,360 my god being so crazy stay here as long 641 00:33:49,360 --> 00:33:51,250 as you like six Tabata can awesome 642 00:33:51,250 --> 00:33:52,360 that's the shape here 643 00:33:52,360 --> 00:33:54,970 cobblers pose or reclined cobblers pose 644 00:33:54,970 --> 00:34:00,480 or begin to extend the legs out long 645 00:34:02,909 --> 00:34:05,679 windshield wiper the toes back and forth 646 00:34:05,679 --> 00:34:09,040 a couple times if it feels good and then 647 00:34:09,040 --> 00:34:11,849 let it all go 648 00:34:20,010 --> 00:34:22,710 way to show up today thanks for sharing 649 00:34:22,710 --> 00:34:24,569 your time your breath and your practice 650 00:34:24,569 --> 00:34:30,710 with me see you for day 4 namaste 651 00:34:41,969 --> 00:34:44,029 you