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hello my sweet friends and welcome to 30

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days of yoga camp I'm Adriene and today

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is day 4 ready to get the juices flowing

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with the mantra I awakened let's get

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started

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all right so let's begin in sukhasana

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today crossing at the ankles again and

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giving yourself a lot of space here you

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might take the fleshy part of the

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buttocks to the side and right away

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today we're going to draw the palms

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together at the heart so just take a

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second to get settled in day four

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perhaps it was a little trickier to get

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here today

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perhaps you're raring to go just take a

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second to scan the body notice how you

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feel close your eyes for just a moment

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and begin to bring your attention to

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your breath so it's easy to kind of shut

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a shortcut or I was going to say a short

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circuit with the breath here so just

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take a second to play there's no right

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or wrong you don't want to hit your mark

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just noticing your breath and just

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noticing your breath activates this

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awareness and your breathing you might

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drop into a pranayama technique that you

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know or you might just let it flow in

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and out like taking a sip of water when

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you're thirsty taking your vitamins your

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vitamins

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then again with the eyes closed trust

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the video trust yourself let's take a

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second to consider what you want to wake

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up so the mantra today is I awaken and

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before you're quick to judge you're like

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oh it's cheesy or hokey for reals

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what do we want to wake up so if you're

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having a little trouble here you know

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finishing that sentence today it might

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just be I awaken and you use the Sun

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Salutations to connect to the light

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within and that's good so this

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opportunity to go a little deeper here

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and after you set your intention you

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have your mantra go ahead and bow the

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head to arch stretching through the back

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of the neck should feel good and confirm

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your intention repeat one last time to

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yourself i awaken are finishing that

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sentence what do you want to wake up

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big breath in to confirm it big breath

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out as you lift the head lift the heart

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and bring the fingertips to the earth

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awesome

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bat the eyelashes open maybe take a

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second to stretch the skin to the face

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even a yawn the whole neck circles and

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then here we go

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go ahead and take your pinkies to the

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back thumbs to the front so that this

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part of your armpit chest can lift and

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the elbow creases are pointing forward

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so if you're here or here you know just

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a little attention to detail here then

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inhale sit up nice and tall exhale

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grounding through the sitting bones

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shoulder blades draw in so you might

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even walk your pinkies a little bit

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forward again inhale sit up nice and

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tall so working from the inside out

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let's begin to wake up the body with the

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breath and again inhale in sit up nice

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and tall and then exhale maybe the

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pinkies or the fingertips crawl a little

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bit further back if the pinkies will

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think the pinkies can come all the way

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together that's great

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but no need to rush it here and I'm

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going to show you guys that we don't

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need to always cram into the poses here

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we can kind of keep that space soft and

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easy big breath in big breath out as you

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draw a line with your right note with

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your nose past your right shoulder it's

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going to say your right nose

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okay so we're taking a chin parallel to

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the earth here and drawing a line with

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the nose past the right shoulder this is

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where it's helpful you can see the

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rounding my shoulders to keep that

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opening pressing into the pinkies thumbs

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forward pinkies back now close your eyes

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here and lengthen from the crown of the

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head if you can imagine this line from

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the crown of the head all the way to

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your left hip connecting to the energy

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of the body and then dropping through

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Center chin to chest

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and inhale lift back up here we go again

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inhaling keep lifting up through the

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heart press and all ten fingerprints

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into the left inhale exhale drawing a

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line with the nose past the left

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shoulder here trying to keep the chin

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parallel to the earth so that's really

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just for awareness it doesn't have to be

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you know anything in particular just not

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collapsing and not lifting but keeping a

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nice neutral nice and long in the neck

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getting a nice stretch in the arms here

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breathe breathe breathe

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maybe closing your eyes seeing this line

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from the crown of the head that reaches

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up towards the sky all the way to the

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right hip point and again if that if you

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don't connect with that as to you know

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esoteric or just not connecting today

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that's okay a lot of people

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participating in this video so if you

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don't catch everything or if everything

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doesn't speak to you it's totally cool

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big breath in and big breath out as we

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come back ah release the arms this

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should feel good here as you give

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yourself a hug right arm on top of the

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left oh yeah baby walk the fingertips

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behind behind - watching my mic to the

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shoulder blades here give yourself a big

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hug careful not to collapse hmm

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lift the chest big breath in exhale

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release and other side left arm on top

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crawling the fingertips behind give

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yourself a little massage and then again

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lift the chest big breath in and big

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breath out - release awesome let's come

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to all fours take your time getting

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there this time is for you so II even in

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the transitions time is precious and joy

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move mindfully keep breathing

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come to your tabletop position knees

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underneath the hip points wrists

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underneath the shoulders press away from

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your yoga mat soft bend in the elbows

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then remember that lift in the

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fit chest that we just had when the

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fingertips were behind so if you can

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find that even here so no collapsing

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I'll give you just a couple moments to

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explore here hugging the lower ribs in

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making sure the neck is bright and then

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we'll check this line from the crown of

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the head to the tip of the tailbone by

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lifting the knees inhale in exhale press

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into everything that is touching the

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earth your foundation and let the knees

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hover we're not going to be here long

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great to strengthen full body notice if

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your spine is in one nice long piece

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it's organized or is it kind of

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collapsed can you find support from

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within one more breath here you got it

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gaze straight down and then exhale

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release awesome cat cat inhale drop the

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belly exhale around the spine moving in

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your own time creaky old floor is back

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on day for half the people participating

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right over like this woman is crazy and

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that might be true when you get bored

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here or tired of my creaky old floor

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jokes I invite you to take it for a

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little ride so so you might come stretch

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side to side maybe your calves are sore

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maybe you've taken up something else

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recently like cycling or running or

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maybe you just wore the wrong pair of

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shoes stretch through the feet so I'm

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just guiding you to kind of a starting

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point and then it's really up to you to

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listen to your body maybe you come all

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the way forward maybe your abs are a

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little sore this feels good and maybe

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you come all the way back

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maybe you're keeping it pretty

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traditional so keep it going and in your

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own time you'll choreograph your way to

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downward dog so don't just drop what

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you're doing and head down dog connect

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it my friend

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then we find what feels good here

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peddling it out finding that connection

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with the palms pressing into the fleshy

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part between the index finger and thumb

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remembering to smile every now and again

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or at least tap into a little inner

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smile sense of humor even helps where's

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your breath one more inhale in here

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exhale heels down they don't have to

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touch the earth good slow walk to the

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front enjoy rolling through the feet

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negotiating with the hands we'll meet in

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forward fold

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taking a couple extra breaths here today

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letting any stress or tension anything

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that's bothering you maybe you've been

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fretting about something someone let

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that roll off the shoulders off your

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back anyway you've been carrying just

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let it roll off take a couple nice

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loving breaths here

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and cultivate awareness and the soles of

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the feet bend the knees we awaken the

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lower back body with lots of love big

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breath in big breath out

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slowly roll it up see how slow you can

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go today

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enjoy

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when you arrive start looping the

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shoulders forward up and back keep a

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soft bend in the knees if you can hear

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notice if you're clenching in the toes

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and then we'll press in all four corners

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of the feet

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find that integrity in the lower body so

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draw energy up from the arches lengthen

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the tailbone down consider this upward

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current of energy through the front body

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and then this grounding energy in the

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back body again there's this upward lift

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through the front and this grounding

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through the back and to test that out

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we're going to swim the fingertips

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around

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interlace draw the knuckles down

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shoulder blades squeeze together oh yeah

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and then a way maybe the palms come

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together but don't force it give it time

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let it unravel soft knees here not

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locked again tailbone lengthens down

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feel that upward current of energy in

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the front body and then the grounding of

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the back body one more breath here

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knuckles down and maybe away and then

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we'll release give yourself a hug right

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arm on top

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inhale lift the chest exhale release

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give yourself a hug the left arm on top

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and he'll lift the chest exhale release

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awesome time to awaken the light within

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we're going to salute the Sun with a

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little Sun Salutation variations I

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invite you to move with your breath

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especially if you're new to the practice

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maybe slow it down so you don't always

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have to move at my tempo let's see what

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happens

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soft knees inhale we reach up exhale

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bend the knees forward fold again try to

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slow it down so if you're used to a lot

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of flow this will be great for you to

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slow it down a hair here inhale moving

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with your breath slide up to flat back

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position and then exhale forward fold

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good fingertips come to the mat we're

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going to step the right foot back just

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find a nice little lunge here inhale

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look forward exhale plant the palms step

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it back to plank inhale look forward

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exhale slowly slowly slowly lower down

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to the belly inhale come up to Cobra

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exhale release

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pressing up to all fours or to plank

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00:15:13,400 --> 00:15:16,190
so Yogi's choice and then to downward

275
00:15:16,190 --> 00:15:16,850
facing dog

276
00:15:16,850 --> 00:15:21,140
hmmm good step the right foot up into

277
00:15:21,140 --> 00:15:25,180
your lunge inhale look forward

278
00:15:25,180 --> 00:15:27,830
then exhale rock that back foot up to

279
00:15:27,830 --> 00:15:29,860
meet the front you got it

280
00:15:29,860 --> 00:15:38,530
gorgeous inhale halfway lift exhale fold

281
00:15:38,830 --> 00:15:41,450
inhale bend the knees reach the

282
00:15:41,450 --> 00:15:44,270
fingertips all the way up full body

283
00:15:44,270 --> 00:15:47,000
stretch here take your time inhale reach

284
00:15:47,000 --> 00:15:49,970
reach reach reach reach and exhale hands

285
00:15:49,970 --> 00:15:51,980
to heart head over heart heart over

286
00:15:51,980 --> 00:15:56,890
pelvis no gripping in the toes just

287
00:15:56,890 --> 00:16:02,240
check yourself here for a second here we

288
00:16:02,240 --> 00:16:05,810
go again soft knees inhale reach for the

289
00:16:05,810 --> 00:16:15,260
sky exhale forward fold inhale halfway

290
00:16:15,260 --> 00:16:21,790
lift take your time exhale bow

291
00:16:21,850 --> 00:16:24,590
fingertips come to the mat this time I

292
00:16:24,590 --> 00:16:28,880
step the left foot back inhale open the

293
00:16:28,880 --> 00:16:30,830
chest towards the front of your yoga mat

294
00:16:30,830 --> 00:16:34,340
and exhale plant the palms slide the

295
00:16:34,340 --> 00:16:37,010
right toes back you can always lower the

296
00:16:37,010 --> 00:16:40,070
knees here belly to Cobra or maybe you

297
00:16:40,070 --> 00:16:41,440
play with shifting your weight forward

298
00:16:41,440 --> 00:16:45,050
lowering halfway chaturanga to upward

299
00:16:45,050 --> 00:16:46,490
facing dogs who have lots of options

300
00:16:46,490 --> 00:16:51,350
here repeat that belly to Cobra inhale

301
00:16:51,350 --> 00:16:55,060
in exhale to all fours or to plank

302
00:16:55,060 --> 00:17:02,690
inhale in again exhale downward dog nice

303
00:17:02,690 --> 00:17:05,329
everyone big breath in as you step the

304
00:17:05,329 --> 00:17:11,290
left foot up into your lunge exhale

305
00:17:11,290 --> 00:17:14,959
inhale look forward and here you go

306
00:17:14,959 --> 00:17:16,310
rocking the back foot up to meet the

307
00:17:16,310 --> 00:17:22,520
front forward fold inhale halfway lift

308
00:17:22,520 --> 00:17:27,619
move with your breath and exhale float

309
00:17:27,619 --> 00:17:32,000
it down inhale reach for the sky press

310
00:17:32,000 --> 00:17:34,070
away from the earth full body experience

311
00:17:34,070 --> 00:17:38,570
here enjoy enjoy and exhale hands to

312
00:17:38,570 --> 00:17:46,610
heart i awaken maybe it's just I am

313
00:17:46,610 --> 00:17:49,220
awake maybe just think about what I want

314
00:17:49,220 --> 00:17:51,320
to wake up what part of my life don't

315
00:17:51,320 --> 00:17:53,690
wake up or am I just waking up my body

316
00:17:53,690 --> 00:17:55,850
starting there and then watching it

317
00:17:55,850 --> 00:17:59,180
unfold here we go again soft knees

318
00:17:59,180 --> 00:18:02,690
inhale reach it enjoy this move exhale

319
00:18:02,690 --> 00:18:07,490
down you go rain it down inhale halfway

320
00:18:07,490 --> 00:18:12,790
lift long neck exhale bow this time

321
00:18:12,790 --> 00:18:15,170
plant the palms step or hop it back to

322
00:18:15,170 --> 00:18:17,960
plank top of a push up feel free to

323
00:18:17,960 --> 00:18:22,370
lower the knees here inhale and look

324
00:18:22,370 --> 00:18:25,400
forward exhale lower down belly to Cobra

325
00:18:25,400 --> 00:18:28,490
or chaturanga to upward facing dog use

326
00:18:28,490 --> 00:18:29,639
the inhale to open

327
00:18:29,639 --> 00:18:34,529
heart and exhale to release inhale back

328
00:18:34,529 --> 00:18:40,489
up to all fours or plank exhale down dog

329
00:18:40,489 --> 00:18:44,219
good drop the left heel inhale lift the

330
00:18:44,219 --> 00:18:47,909
right leg high exhale squeeze it up and

331
00:18:47,909 --> 00:18:50,299
in towards your heart gaze straight down

332
00:18:50,299 --> 00:18:52,649
step it up into your lunge

333
00:18:52,649 --> 00:18:54,329
this time we'll pivot on the back foot

334
00:18:54,329 --> 00:18:57,659
and find warrior one take your time

335
00:18:57,659 --> 00:18:59,519
getting there stacking front knee over

336
00:18:59,519 --> 00:19:03,509
front ankle powering through that back

337
00:19:03,509 --> 00:19:06,779
foot back edge and then when you're

338
00:19:06,779 --> 00:19:07,729
ready

339
00:19:07,729 --> 00:19:11,759
finding the fingertips reaching towards

340
00:19:11,759 --> 00:19:17,309
the sky go through your checklist here

341
00:19:17,309 --> 00:19:19,469
warrior one if you're dressing to want a

342
00:19:19,469 --> 00:19:21,059
lot going on more than meets the eye

343
00:19:21,059 --> 00:19:23,759
charge the left inner thigh breathe deep

344
00:19:23,759 --> 00:19:25,289
here maybe bring the palms a little bit

345
00:19:25,289 --> 00:19:26,969
wider than normal so the shoulders can

346
00:19:26,969 --> 00:19:32,519
relax down keep the heart lifting big

347
00:19:32,519 --> 00:19:35,940
breath in big breath out as we pivot on

348
00:19:35,940 --> 00:19:38,039
the back foot you got this hug the inner

349
00:19:38,039 --> 00:19:40,049
thighs to the midline and then we rein

350
00:19:40,049 --> 00:19:43,829
it back down to our lunge awesome plant

351
00:19:43,829 --> 00:19:44,519
the palms

352
00:19:44,519 --> 00:19:46,649
set the right toes back move through

353
00:19:46,649 --> 00:19:48,419
your flow so it might be a little

354
00:19:48,419 --> 00:19:55,259
different for you each day moving with

355
00:19:55,259 --> 00:19:59,879
the breath we'll meet and downward

356
00:19:59,879 --> 00:20:02,418
facing dog

357
00:20:02,929 --> 00:20:06,089
rock on drop the right heel lift the

358
00:20:06,089 --> 00:20:08,219
left leg up high big breath in big

359
00:20:08,219 --> 00:20:11,129
breath out as you squeeze left knee up

360
00:20:11,129 --> 00:20:12,629
and in towards the heart gaze straight

361
00:20:12,629 --> 00:20:14,039
down connect to your strength here you

362
00:20:14,039 --> 00:20:19,049
got it and step it up pivot on the back

363
00:20:19,049 --> 00:20:21,209
foot find that heel to arch alignment

364
00:20:21,209 --> 00:20:23,639
here just to start and we'll roll it up

365
00:20:23,639 --> 00:20:25,109
pressing into the knife edge of that

366
00:20:25,109 --> 00:20:28,859
back foot finding my alignment checking

367
00:20:28,859 --> 00:20:31,769
out where the body is at today and then

368
00:20:31,769 --> 00:20:32,969
you can always widen your stance a

369
00:20:32,969 --> 00:20:35,789
little bit if you need to tailbone

370
00:20:35,789 --> 00:20:38,039
lengthens down when you're ready find

371
00:20:38,039 --> 00:20:38,909
that reach to

372
00:20:38,909 --> 00:20:45,779
this guy warrior one a wonderful pose to

373
00:20:45,779 --> 00:20:48,059
wake up the physical body and also start

374
00:20:48,059 --> 00:20:51,979
to kind of tease that the mental body

375
00:20:51,979 --> 00:20:58,349
the mine right there's a lot to focus on

376
00:20:58,349 --> 00:21:00,720
here so you can give the thinking mind a

377
00:21:00,720 --> 00:21:03,419
little bit of a break stay calm stay

378
00:21:03,419 --> 00:21:06,210
focused on the breath inhale maybe you

379
00:21:06,210 --> 00:21:07,710
bend that front knee a little more maybe

380
00:21:07,710 --> 00:21:09,869
you activate through the torso the side

381
00:21:09,869 --> 00:21:13,409
body the lift your heart and then exhale

382
00:21:13,409 --> 00:21:15,989
pivot on the back foot trust as you rain

383
00:21:15,989 --> 00:21:19,559
it down nice and slow stay focused on

384
00:21:19,559 --> 00:21:21,869
the breath here come to your lunge

385
00:21:21,869 --> 00:21:25,200
inhale exhale rock the back foot up to

386
00:21:25,200 --> 00:21:29,869
meet the front forward fold

387
00:21:29,869 --> 00:21:36,479
he inhale halfway lift exhale bow inhale

388
00:21:36,479 --> 00:21:42,529
reach for the sky exhale hands to heart

389
00:21:42,529 --> 00:21:44,879
take a second here to just close your

390
00:21:44,879 --> 00:21:51,090
eyes and observe your breath nice and

391
00:21:51,090 --> 00:21:53,629
easy

392
00:21:57,690 --> 00:22:00,129
give thanks for this moment the

393
00:22:00,129 --> 00:22:05,349
opportunity to connect mind and body and

394
00:22:05,349 --> 00:22:07,029
then bring a little bit of attitude to

395
00:22:07,029 --> 00:22:08,139
this next one a little bit of your

396
00:22:08,139 --> 00:22:10,080
spirits we connect mind body and spirit

397
00:22:10,080 --> 00:22:12,549
we're making it cool again guys here we

398
00:22:12,549 --> 00:22:14,409
go soften the knees inhale reach it up

399
00:22:14,409 --> 00:22:16,960
this time fingertips kiss overhead or if

400
00:22:16,960 --> 00:22:18,009
you're feeling adventurous give it a

401
00:22:18,009 --> 00:22:19,839
cloud down you go

402
00:22:19,839 --> 00:22:24,309
bend the knees forward fold inhale

403
00:22:24,309 --> 00:22:30,999
halfway lift exhale bow bend the knees

404
00:22:30,999 --> 00:22:33,009
plant the palms step or hop it back to

405
00:22:33,009 --> 00:22:36,849
plank you got it nice and slow slow and

406
00:22:36,849 --> 00:22:39,269
steady wins the race

407
00:22:39,269 --> 00:22:42,789
so they say and moving through your

408
00:22:42,789 --> 00:22:44,169
vinyasa again we can be on the knees

409
00:22:44,169 --> 00:22:46,869
here remember hugging the elbows into

410
00:22:46,869 --> 00:22:48,580
the side body or play with those 45

411
00:22:48,580 --> 00:22:52,629
degree angles gaze straight out inhale

412
00:22:52,629 --> 00:22:54,279
find your heart opener careful not to

413
00:22:54,279 --> 00:22:56,619
crunch the back of the neck so long

414
00:22:56,619 --> 00:22:59,229
through the back of the neck on an

415
00:22:59,229 --> 00:23:02,529
exhale melt or down press back to all

416
00:23:02,529 --> 00:23:03,849
fours stick with me guys

417
00:23:03,849 --> 00:23:06,999
stick with me or maybe to plank take a

418
00:23:06,999 --> 00:23:11,169
deep breath in and exhale to down dog

419
00:23:11,169 --> 00:23:14,559
here we go again warrior one inhale lift

420
00:23:14,559 --> 00:23:17,649
the right leg up high exhale squeeze

421
00:23:17,649 --> 00:23:19,719
nose to knee this time try to touch your

422
00:23:19,719 --> 00:23:21,690
right heel to your right butt cheek I

423
00:23:21,690 --> 00:23:25,320
said butt cheek on YouTube sorry glute

424
00:23:25,320 --> 00:23:29,409
gluteus step it up pivot on the back

425
00:23:29,409 --> 00:23:34,619
foot rise up strong warrior one inhale

426
00:23:34,619 --> 00:23:38,710
reach exhale pivot on the back foot

427
00:23:38,710 --> 00:23:42,849
rein it down keep the heart open chest

428
00:23:42,849 --> 00:23:46,210
open plant the palms step it back move

429
00:23:46,210 --> 00:23:47,799
through your vinyasa here find what

430
00:23:47,799 --> 00:23:56,499
feels good and take it to down dog hard

431
00:23:56,499 --> 00:23:58,330
work here drop the right heel lift the

432
00:23:58,330 --> 00:23:59,789
left leg up high you got it

433
00:23:59,789 --> 00:24:03,099
connect to your strength awaken their

434
00:24:03,099 --> 00:24:06,849
power left heel to left glute gaze

435
00:24:06,849 --> 00:24:08,010
straight down press

436
00:24:08,010 --> 00:24:10,320
away from your yoga mat and then step it

437
00:24:10,320 --> 00:24:14,100
up pivot on the back foot rise up strong

438
00:24:14,100 --> 00:24:18,180
warrior one you're doing great try to

439
00:24:18,180 --> 00:24:23,100
control your breath inhale and reach

440
00:24:23,100 --> 00:24:25,620
exhale with control hug the inner thighs

441
00:24:25,620 --> 00:24:27,210
to the midline pivot on the back foot

442
00:24:27,210 --> 00:24:29,490
and reining it down try to keep the

443
00:24:29,490 --> 00:24:31,880
front body nice and open

444
00:24:31,880 --> 00:24:34,950
great plant the palms step the left toes

445
00:24:34,950 --> 00:24:43,880
back and we flow inhale open your heart

446
00:24:43,880 --> 00:24:49,440
this time exhale to Child's Pose so we

447
00:24:49,440 --> 00:24:52,470
can swim the fingertips around and allow

448
00:24:52,470 --> 00:24:55,980
the forehead to kiss the earth observe

449
00:24:55,980 --> 00:25:00,830
your breath take a rest

450
00:25:15,620 --> 00:25:18,510
beautiful slowly press into the tops of

451
00:25:18,510 --> 00:25:23,000
the feet tuck the chin slowly roll it up

452
00:25:23,000 --> 00:25:25,500
thriller arms here just to counter the

453
00:25:25,500 --> 00:25:27,120
wrists work here pulling the shoulders

454
00:25:27,120 --> 00:25:32,790
back to go a little deeper you can take

455
00:25:32,790 --> 00:25:34,830
the right thumb to the center of the

456
00:25:34,830 --> 00:25:37,560
left palm and then press that thumb out

457
00:25:37,560 --> 00:25:41,760
finding deeper stretch here and the same

458
00:25:41,760 --> 00:25:44,490
thing on the other side left them to the

459
00:25:44,490 --> 00:25:46,860
center of the palm I'm finding that

460
00:25:46,860 --> 00:25:52,100
stretch here keep breathing nice long

461
00:25:52,100 --> 00:25:58,460
smooth deep breaths then we'll release

462
00:25:58,460 --> 00:26:02,100
shake it off back to down dog last leg

463
00:26:02,100 --> 00:26:03,930
here stick with it you got this you have

464
00:26:03,930 --> 00:26:14,190
this here we go from down dog from down

465
00:26:14,190 --> 00:26:15,750
dog we'll take a deep breath in once you

466
00:26:15,750 --> 00:26:18,450
arrive and we'll use the exhale to bend

467
00:26:18,450 --> 00:26:21,000
the knees inhale look forward and hop to

468
00:26:21,000 --> 00:26:22,470
the top jump to the top or you can

469
00:26:22,470 --> 00:26:25,050
repeat the slow walk from before so it

470
00:26:25,050 --> 00:26:26,610
doesn't matter to me have plenty of days

471
00:26:26,610 --> 00:26:30,030
30 days of yoga to play with transitions

472
00:26:30,030 --> 00:26:33,780
and mix and match then inhale halfway

473
00:26:33,780 --> 00:26:39,930
lift exhale bow inhale reach for the sky

474
00:26:39,930 --> 00:26:46,110
and exhale hands to heart back up we go

475
00:26:46,110 --> 00:26:54,000
inhale reach exhale rain it down inhale

476
00:26:54,000 --> 00:26:59,400
halfway lift exhale bow this time we're

477
00:26:59,400 --> 00:27:01,290
going to walk the feet out to the edge

478
00:27:01,290 --> 00:27:03,300
of the mat and then go ahead and walk

479
00:27:03,300 --> 00:27:04,800
the toes out so they're spilling just

480
00:27:04,800 --> 00:27:07,410
off the mat and then from here I'm going

481
00:27:07,410 --> 00:27:09,600
to bring my fingertips forward bend at

482
00:27:09,600 --> 00:27:13,850
the knees and slowly sink the hips down

483
00:27:13,850 --> 00:27:19,770
so we remember the mantra here remember

484
00:27:19,770 --> 00:27:23,210
what you're trying to wake up stimulate

485
00:27:23,210 --> 00:27:25,440
rock a little side to side here you're

486
00:27:25,440 --> 00:27:26,910
going to feel this in the hips of course

487
00:27:26,910 --> 00:27:28,620
but also see if you can

488
00:27:28,620 --> 00:27:32,300
connect muscles in the legs and the feet

489
00:27:32,300 --> 00:27:35,220
and then when you feel like it when you

490
00:27:35,220 --> 00:27:36,750
feel satisfied with a little movement

491
00:27:36,750 --> 00:27:40,140
come to find this lift in the heart

492
00:27:40,140 --> 00:27:42,540
maybe the palms together so this will

493
00:27:42,540 --> 00:27:43,680
look and feel a little different for

494
00:27:43,680 --> 00:27:45,270
everyone you can if you have a block you

495
00:27:45,270 --> 00:27:48,320
might take the block and sit on it

496
00:27:48,320 --> 00:27:54,059
that's nice and if the heels are not

497
00:27:54,059 --> 00:27:58,110
coming down to the mat who cares keep

498
00:27:58,110 --> 00:27:59,790
the heels lifted you get extra work in

499
00:27:59,790 --> 00:28:04,160
your feet which is great great so nice

500
00:28:04,160 --> 00:28:05,970
so that's the thing we kind of have to

501
00:28:05,970 --> 00:28:07,320
shift our minds like when you can't do

502
00:28:07,320 --> 00:28:09,600
something you can't quit you can't give

503
00:28:09,600 --> 00:28:11,460
up and you have to or you know you can

504
00:28:11,460 --> 00:28:13,200
have toxic thoughts because you're human

505
00:28:13,200 --> 00:28:14,460
but you have to understand that those

506
00:28:14,460 --> 00:28:21,679
toxic thoughts have an impact

507
00:28:23,820 --> 00:28:26,170
take one more breath here lifting the

508
00:28:26,170 --> 00:28:32,410
heart pressing the legs into the arms

509
00:28:32,410 --> 00:28:38,170
the arms into the legs and then we'll

510
00:28:38,170 --> 00:28:40,450
release gently swim the fingertips

511
00:28:40,450 --> 00:28:44,920
behind and come to seated so we're going

512
00:28:44,920 --> 00:28:48,850
to bring the feet together here arches

513
00:28:48,850 --> 00:28:51,430
and feet together just take a second to

514
00:28:51,430 --> 00:28:55,450
shake it off if you need to and then

515
00:28:55,450 --> 00:28:57,430
when you've arrived we're going to bend

516
00:28:57,430 --> 00:28:59,590
the right knee and bring the right heel

517
00:28:59,590 --> 00:29:03,630
in head to knee pose here we come

518
00:29:03,630 --> 00:29:06,940
so left toes point up towards the sky we

519
00:29:06,940 --> 00:29:08,710
firm down through the top of the left

520
00:29:08,710 --> 00:29:12,520
thigh bone inhale reach for the sky and

521
00:29:12,520 --> 00:29:14,350
for this variation today just a little

522
00:29:14,350 --> 00:29:15,540
counter post what we've done before

523
00:29:15,540 --> 00:29:19,660
inhale reach up exhale dive over towards

524
00:29:19,660 --> 00:29:23,260
the left side of your leg here grabbing

525
00:29:23,260 --> 00:29:28,180
either em at the left you know left of

526
00:29:28,180 --> 00:29:30,520
the shin here or maybe the left ankle so

527
00:29:30,520 --> 00:29:32,290
before you go flat just taking it over

528
00:29:32,290 --> 00:29:33,790
here you might even reach to grab the

529
00:29:33,790 --> 00:29:37,090
outer edge of the left foot so you're

530
00:29:37,090 --> 00:29:38,410
either grabbing onto your pants' here

531
00:29:38,410 --> 00:29:42,100
finding a little twist all different

532
00:29:42,100 --> 00:29:46,660
levels meanwhile top of the right thigh

533
00:29:46,660 --> 00:29:50,500
is grounding down and we're breathing

534
00:29:50,500 --> 00:29:54,240
enjoying this time for self feels good

535
00:29:54,240 --> 00:30:00,100
tending to it then we'll release here

536
00:30:00,100 --> 00:30:04,510
and go for head to knee it's just an

537
00:30:04,510 --> 00:30:08,190
action so you might not get there but

538
00:30:08,190 --> 00:30:13,420
just an action great for the internal

539
00:30:13,420 --> 00:30:15,220
organs here especially when you breathe

540
00:30:15,220 --> 00:30:17,820
deep

541
00:30:23,980 --> 00:30:27,440
we'll slowly release and take it to the

542
00:30:27,440 --> 00:30:30,770
other side right leg extends left knee

543
00:30:30,770 --> 00:30:32,600
bends as we bring the left heel up and

544
00:30:32,600 --> 00:30:39,410
in find your foundation even here right

545
00:30:39,410 --> 00:30:43,460
toes up towards the sky and when you're

546
00:30:43,460 --> 00:30:45,200
ready reach reach reach top of the left

547
00:30:45,200 --> 00:30:48,530
side grounds down and then taking it up

548
00:30:48,530 --> 00:30:52,010
and over to the outer edge of the right

549
00:30:52,010 --> 00:30:52,520
leg

550
00:30:52,520 --> 00:30:55,870
so wherever it lands for you

551
00:31:03,790 --> 00:31:05,990
just three iterate cuz I want all my

552
00:31:05,990 --> 00:31:08,090
friends all my homies to feel taken care

553
00:31:08,090 --> 00:31:09,830
of it could just be here man I could

554
00:31:09,830 --> 00:31:11,120
right it could be right here you could

555
00:31:11,120 --> 00:31:14,840
have a lot of work going on in the back

556
00:31:14,840 --> 00:31:17,630
body so you could be here so be where

557
00:31:17,630 --> 00:31:19,790
you are at today stick with it you got

558
00:31:19,790 --> 00:31:27,290
it breathe and then flatten it out

559
00:31:27,290 --> 00:31:29,600
whenever you're ready belly comes to the

560
00:31:29,600 --> 00:31:31,340
top of the thigh that may not be for you

561
00:31:31,340 --> 00:31:33,500
today but that's just an action of

562
00:31:33,500 --> 00:31:39,920
thinking up and over and melting head to

563
00:31:39,920 --> 00:31:43,270
knee pose so you can just imagine

564
00:31:43,270 --> 00:31:45,620
actively drawing down through the left

565
00:31:45,620 --> 00:32:01,280
thigh here and we slowly release awesome

566
00:32:01,280 --> 00:32:06,680
send the left leg out loud bring the

567
00:32:06,680 --> 00:32:08,810
palms together interlace index fingers

568
00:32:08,810 --> 00:32:11,510
stay pointing forward like Charlie's

569
00:32:11,510 --> 00:32:14,450
Angels here we draw the shoulders down

570
00:32:14,450 --> 00:32:17,780
we point the toes so I really pointed

571
00:32:17,780 --> 00:32:19,970
toes it's always flexion or softness so

572
00:32:19,970 --> 00:32:21,470
pointing the toes firming through the

573
00:32:21,470 --> 00:32:23,210
tops of the thighs as you slowly roll

574
00:32:23,210 --> 00:32:26,270
down when you have that breaking point

575
00:32:26,270 --> 00:32:29,180
laugh smile life is good it's awesome of

576
00:32:29,180 --> 00:32:31,190
you to be on your yoga mat today so just

577
00:32:31,190 --> 00:32:36,110
notice point point point reach and then

578
00:32:36,110 --> 00:32:38,960
eventually we come to flat back reaching

579
00:32:38,960 --> 00:32:43,310
arms up and overhead and exhale bending

580
00:32:43,310 --> 00:32:45,500
at the elbows like two football

581
00:32:45,500 --> 00:32:49,100
goalposts that would be one goal pose

582
00:32:49,100 --> 00:32:53,230
like a football goal like cactus arms

583
00:32:53,230 --> 00:32:56,710
and then you can soften through the feet

584
00:32:56,710 --> 00:32:57,920
awesome

585
00:32:57,920 --> 00:33:00,620
take a second maybe to windshield wiper

586
00:33:00,620 --> 00:33:03,350
the feet or even moving the toes front

587
00:33:03,350 --> 00:33:05,720
to back is nice sometimes if you're

588
00:33:05,720 --> 00:33:09,410
feeling any compression or any fuzziness

589
00:33:09,410 --> 00:33:11,990
in the lower back body press into the

590
00:33:11,990 --> 00:33:14,120
soles of the feet lift your tail and

591
00:33:14,120 --> 00:33:15,789
send it towards the front under

592
00:33:15,789 --> 00:33:20,229
and then release back down awesome we're

593
00:33:20,229 --> 00:33:22,450
going to end with some circles in the

594
00:33:22,450 --> 00:33:25,979
hips so keep the left leg heavy here

595
00:33:25,979 --> 00:33:28,840
backs of the hands on the earth I'm

596
00:33:28,840 --> 00:33:30,789
going to slowly bring my right knee all

597
00:33:30,789 --> 00:33:33,549
the way up across my body and then

598
00:33:33,549 --> 00:33:38,679
around and down so peek at the video as

599
00:33:38,679 --> 00:33:40,330
long as you need to and then you're off

600
00:33:40,330 --> 00:33:45,700
drawing big circles with the hips bonus

601
00:33:45,700 --> 00:33:47,499
points if you synchronize with your

602
00:33:47,499 --> 00:33:56,070
breath inhaling and exhaling and

603
00:33:56,070 --> 00:33:59,440
reversing the circle coming up around

604
00:33:59,440 --> 00:34:03,879
the opposite side crossing over sliding

605
00:34:03,879 --> 00:34:11,799
back down letting it begin to release

606
00:34:11,799 --> 00:34:15,639
here so takes a while to get the hang of

607
00:34:15,639 --> 00:34:17,949
this for whatever reason but once you

608
00:34:17,949 --> 00:34:19,449
get it feels really great kind of

609
00:34:19,449 --> 00:34:22,599
staying soft in the feet we'll switch to

610
00:34:22,599 --> 00:34:24,719
the left leg whenever you're ready

611
00:34:24,719 --> 00:34:29,349
crossing over around outer edge of the

612
00:34:29,349 --> 00:34:31,179
left foot comes to the mat and comes

613
00:34:31,179 --> 00:34:41,889
down and we keep it going when you get

614
00:34:41,889 --> 00:34:43,710
the hang of this it feels really awesome

615
00:34:43,710 --> 00:34:46,299
it's like a mind game like how could

616
00:34:46,299 --> 00:34:55,750
this feel so good close the eyes and

617
00:34:55,750 --> 00:35:01,569
then reversing you should be able to

618
00:35:01,569 --> 00:35:06,190
hear your foot sliding closing your eyes

619
00:35:06,190 --> 00:35:07,450
really helps you connect to the

620
00:35:07,450 --> 00:35:11,500
sensations in that hip socket this might

621
00:35:11,500 --> 00:35:13,839
be a great place to return to your

622
00:35:13,839 --> 00:35:16,558
affirmation

623
00:35:18,690 --> 00:35:25,220
or just enjoy the sound of your breath

624
00:35:28,160 --> 00:35:31,440
great when you feel satisfied we'll send

625
00:35:31,440 --> 00:35:35,010
the legs out long take a second here to

626
00:35:35,010 --> 00:35:39,030
just restore can keep the arms where

627
00:35:39,030 --> 00:35:42,049
they are or begin to slide them down

628
00:35:42,049 --> 00:35:47,880
gently at your sides and allow the

629
00:35:47,880 --> 00:35:50,640
fingertips to soften toes feet ankles to

630
00:35:50,640 --> 00:35:58,710
relax inhale lots of love in exhale

631
00:35:58,710 --> 00:36:00,720
relax the weight of your body completely

632
00:36:00,720 --> 00:36:04,250
and fully into the mat

633
00:36:12,070 --> 00:36:14,080
awesome work today my friends thank you

634
00:36:14,080 --> 00:36:16,390
so much for sharing your time your

635
00:36:16,390 --> 00:36:22,030
energy and your breath with me know the

636
00:36:22,030 --> 00:36:24,250
others practicing around the world

637
00:36:24,250 --> 00:36:27,580
great work we'll see you tomorrow day

638
00:36:27,580 --> 00:36:32,670
five awesome job namaste

639
00:36:44,490 --> 00:36:46,549
you