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what's up party people welcome to 30

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days of yoga camp it's day five and you

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know what the mantra for today is right

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and the laughs let's get started

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all right my friends today we're going

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to begin with the legs stretched out

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long so come into a comfortable seat

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meaning if you need to lift the hips

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please do here again on a block or on

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some books or maybe a pillow and then

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take the legs out long

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now depending on your personality but I

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know I used to be like this comes from

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dancing and gymnastics and stuff is

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always kind of like overdo it here like

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I have to hit this shape and I have to

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prove to myself that I'm flexible so

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let's not do that today let's just see

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where we're at

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see if you can keep the thighs kind of

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grounding down here so what that means

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is your shape might look like this yeah

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legs out long so if you're this way then

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you know what I'm talking about there

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some of us that are like okay get right

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to the mark so we just want a nice

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comfortable seat to start in with the

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legs out long then just take a second to

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feel the feet feel your hands so just

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kind of spreading awareness through the

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soles of the feet and the hands the

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wrists and then go ahead and activate

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find flexion in the feet so press into

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your heels let your toes point up

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towards the sky again tops of the thighs

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in fact take your palms to the tops of

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the thighs just to kind of press them

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down and so if you're still working on

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spinal awareness and even a strength

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building in the abdominal wall in the

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back body this could be pretty tough so

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I just want acknowledge if you're here

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man dudes dudettes

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no biggie this is why we're here to

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practice so in time we'll be able to

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find length and support with the muscles

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tomorrow's practice will help and yeah

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just kind of find that support from

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within so just notice where you're at

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today come into a nice comfortable seat

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here with the legs out long so once you

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get adjusted see if you can align head

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over heart heart over pelvis and

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activate through the legs strong then

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maybe take a second here to loop the

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shoulders forward up and back and also

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to do a couple neck rolls if it feels

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right so just checking in with the head

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the neck the shoulders so for me a lot

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of yoga videos and while workouts on

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stuff just kind of like wham-bam into it

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so unless you're taking responsibility

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before you press play kind of don't get

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a chance to just go okay here I am so

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take that moment here

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I begin to notice your breath then

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eventually we'll bring the palms

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together at the heart again still active

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through the legs here and begin to lift

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the sternum to the thumbs so if you're

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collapsing in the belly here and

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collapsing in the back body see if you

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can use this lift of the sternum to the

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thumbs you just kind of grow tall and

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for some people at this stage in the

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practice or depending on what you know

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where you are on your journey

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this could be a lot of hard work so just

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notice and then begin to deepen your

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breath and you might close your eyes

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here we're not going to be here much

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longer

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but just a chance to check in with that

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line activate through the legs and feel

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a nice grounding through the sitting

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bones find extension through the crown

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again close your eyes for a moment here

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deepening the breath and just settling

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in for our practice today

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the affirmation or the mantra today I am

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Alive to notice what it feels like as

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you move throughout the practice today

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notice what it feels like to be alive

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today in your body moving with the

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breath and then you might even take it a

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step further and finish the sentence I

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am Alive with I'm alive with energy I'm

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alive with creativity

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I am alive and patient so find something

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that suits you well today say it to

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yourself repeat it to yourself here I'll

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bow the head to the hands and we'll rock

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it out today bat the eyelashes open

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slowly release the hands we're going to

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bring the right heel into the center

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line should feel awesome after holding

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that shape for so long nice work so take

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your machchar your affirmation with you

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if you ever start to get distracted or

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start to feel frustrated in your

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practice repeat that mantra to yourself

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here we go

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turning towards the left toes here so

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you might actually physically adjust

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your right hip your right knee we're

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going to inhale reach it up exhale over

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and to the left just like we did before

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so before you say I would just take it

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to the left so we're stretching through

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the right side of the body

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we don't again have to have this perfect

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yoga shape here we're just warming up

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the body maybe you're a little sore from

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working on your yoga mat or something

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else I didn't mean for that just meant

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any a plethora of things and then

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flattening it out for a breath or two

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you might round the head notice how I'm

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not slamming belly too high just give

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yourself just notice where you're at

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today right so I'm still warming up here

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close your eyes breathe breathe breathe

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then grounding through your route and

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coming into a little twist to your right

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fingertips behind left palm gently to

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guide you so don't cranky cranked it

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here just nice and easy keep that left

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foot active sitting up nice and tall

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make sure you're not leaning back in

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your right hand one more breath here

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inhale and

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release awesome same thing on the other

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side so left heel in right to leg out so

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even though it can feel like work at

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first the more we practice and if you

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practice regularly which is why yoga

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camp is so great you know just kind of

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becoming aware and active in the body

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becomes second nature so it feels less

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like work so just just see where you're

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at today so firming down through the

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right thigh we'll shift our weight over

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inhale reach up active through those

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right toes as you send it up and over

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towards the right so again I'm grabbing

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on the outer edge here maybe you grab

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the outer edge of your right foot feels

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so good big breath in big breath out as

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you find what feels good here

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well we do some of this floor work it

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might be a good time to just practice

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repeating your affirmation your mantra I

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am Alive maybe finish that sentence I am

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alive with energy love go ahead and

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flatten it out

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and then grounding down through the

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coccyx through the tail your root chakra

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ground down sit up nice and tall and

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take a little counter twist here right

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fingertips to the outer edge of the left

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thigh and left fingertips behind inhale

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grow nice and tall and exhale twist stay

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firm in that right thigh so strong sit

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bone to heel connection inhale lift your

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heart exhale shoulders grounding down

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cool then gently release go ahead and

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bring that right foot in we'll come to a

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crisscross position here and we're just

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moving with the arms here so nice and

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easy and if you want to practice that

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sukhasan up from before just really

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keeping the ankles crossed here you can

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i'm turning sideways so you can see that

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i'm really allowing the heart to stay

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lifted here so again if you need to lift

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the hips please do here we go inhale

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nice and easy reach the fingertips up

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move with your breath exhale float them

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down inhale reach it up exhale float it

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down so we'll keep it going here tops of

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the thighs grounding down inhale reach

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heart lifts exhale down slow it down a

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bit inhale reach and exhale float it

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down so you know what we're doing now

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you can close your eyes or even begin to

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integrate the nose the neck inhaling

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maybe looking up exhaling chin to chest

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you might find this a je breath here

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helpful it's a soft restriction in the

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back of the throat with practice that

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becomes second nature and super helpful

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as you begin to synchronize the breath

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and the body marry the movement with the

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breath and the breath with the movement

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let's do one more you got it in here

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and exhale fingertips are going to come

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behind when you release we're going to

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turn the fingertips in towards your body

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inhale loop the shoulders hug the elbows

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trying to touch the elbows together here

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so we're stretching through the arms

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stretching through the chest nice gentle

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lift in the chin here big breath in open

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your heart remember your mantra maybe

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repeat it to yourself why not and then

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press off the fingertips and we'll begin

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to come forward onto all fours hmm I'm

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feeling good hope you are too if not

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let's keep tending to it coming to all

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fours here pressing into the tops of the

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feet press away from your yoga mat drew

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all the shoulders away from the ears and

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once you feel set bones stacked we'll

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move in to cat cow so make sure you take

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that time loins to kind of find your set

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up so that you can find freedom within

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the form inhale I exhale moving with the

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breath again inhale dropping the belly

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move nice and slow exhale rounding

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through the spine taking your time maybe

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use that UJ e that Darth Vader breath if

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you're not familiar and you want to

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learn we have a video for that free of

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charge of course

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just kidding and then of course from

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here we break free of the structure a

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little bit and just check in with the

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body today so again you might be feeling

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a little bit sore tighten places from

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your yoga or maybe for something else

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maybe you just feel a little heavy

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harder today and you got to go back to

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that extended Child's Pose your breath

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or - so take a moment here to feel alive

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notice what it feels like to be alive on

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this day insert date here each day is

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different

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nice and slow and mindful so you're

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taking care of your body maybe like that

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circular motion awesome and then from

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here we're going to bring the knees

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together so finish out what you're doing

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then bring the knees together and bring

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the feet together and then slowly we're

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going to sit back onto the heels walk

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the fingertips up and palms come to the

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tops of the thighs so if you have a

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blanket or a towel if you have knee

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issues and you're feeling fussiness here

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you can roll the blanket or the towel up

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bring it right behind the knees and then

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see what happens if you sit back here

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another option is to do a little yoga

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for the feet that's a great option for

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everyone if you wanted to go for the

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gold today wake up the feet

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so we're going to be here just for a

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couple breaths moving with our vinyasa

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nice and easy

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inhale reach the fingertips up exhale

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float them down close your eyes try to

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find your groove see if you can practice

273
00:14:13,339 --> 00:14:14,810
you might not get it at first back you

274
00:14:14,810 --> 00:14:17,570
probably won't tipping a practice really

275
00:14:17,570 --> 00:14:20,649
moving with the breath

276
00:14:35,960 --> 00:14:38,400
let's try a couple more here stick with

277
00:14:38,400 --> 00:14:40,830
it let your breath fuel your movement so

278
00:14:40,830 --> 00:14:42,810
only raise your arms as far as your

279
00:14:42,810 --> 00:14:47,280
inhale goes and then let the exhale take

280
00:14:47,280 --> 00:14:53,120
it down let's try for two more

281
00:14:54,440 --> 00:14:58,430
maybe integrating the neck

282
00:15:06,280 --> 00:15:09,950
awesome so great in the shoulders repeat

283
00:15:09,950 --> 00:15:11,720
okay if you're on the toes here please

284
00:15:11,720 --> 00:15:13,310
go ahead and come off the toes for this

285
00:15:13,310 --> 00:15:15,260
move as we reach the fingertips around

286
00:15:15,260 --> 00:15:17,510
open up through the armpit chest and

287
00:15:17,510 --> 00:15:19,370
then turn the fingers in towards your

288
00:15:19,370 --> 00:15:21,500
body towards your feet once again and we

289
00:15:21,500 --> 00:15:25,210
inhale tuck the pelvis open the chest

290
00:15:25,210 --> 00:15:29,210
big breath in nice pressing off so nice

291
00:15:29,210 --> 00:15:32,420
and aware we don't move fast here nice

292
00:15:32,420 --> 00:15:34,820
and slow we press off the fingers and

293
00:15:34,820 --> 00:15:40,010
come forward Child's Pose release the

294
00:15:40,010 --> 00:15:42,020
forehead to the mat fingertips can stay

295
00:15:42,020 --> 00:15:43,460
reaching towards the front edge or you

296
00:15:43,460 --> 00:15:46,250
can circle them back around to the back

297
00:15:46,250 --> 00:15:49,010
edge just take a couple breaths here my

298
00:15:49,010 --> 00:15:50,630
friends let the weight of your shoulders

299
00:15:50,630 --> 00:15:52,910
go feel the stretch in your back body as

300
00:15:52,910 --> 00:15:59,079
you breathe big breaths in and out

301
00:16:07,300 --> 00:16:10,580
and slowly if the fingertips are behind

302
00:16:10,580 --> 00:16:12,920
you reach them forward will hug the

303
00:16:12,920 --> 00:16:14,720
lower ribs in so please whatever this

304
00:16:14,720 --> 00:16:16,910
means to you connect to your Center move

305
00:16:16,910 --> 00:16:20,240
from your Center what does that mean as

306
00:16:20,240 --> 00:16:23,240
you come to all fours for me it just

307
00:16:23,240 --> 00:16:25,460
changes my quality of movement so rather

308
00:16:25,460 --> 00:16:26,660
than just cool

309
00:16:26,660 --> 00:16:29,420
you know like I'm kind of present in a

310
00:16:29,420 --> 00:16:30,940
different way

311
00:16:30,940 --> 00:16:33,230
remember your affirmation Here I am a

312
00:16:33,230 --> 00:16:35,330
live with and curl your toes under and

313
00:16:35,330 --> 00:16:38,410
send it back downward facing dog

314
00:16:38,410 --> 00:16:40,550
continue with the breath check in with

315
00:16:40,550 --> 00:16:51,980
the hands and pedal the feet surprise

316
00:16:51,980 --> 00:16:55,610
yourself with your breath today when the

317
00:16:55,610 --> 00:16:57,230
mind begins to wander we're going to

318
00:16:57,230 --> 00:16:58,910
start implementing these affirmations a

319
00:16:58,910 --> 00:17:00,710
little bit more just providing a little

320
00:17:00,710 --> 00:17:03,230
imitation - you don't have to when the

321
00:17:03,230 --> 00:17:06,410
mind wanders it's a good moment to talk

322
00:17:06,410 --> 00:17:08,630
to yourself say the thing that's going

323
00:17:08,630 --> 00:17:12,709
to serve you one more breath here you

324
00:17:12,709 --> 00:17:16,130
got it then we'll bring the two big toes

325
00:17:16,130 --> 00:17:19,089
together and lift the right leg up high

326
00:17:19,089 --> 00:17:21,650
right to a state pointing towards the

327
00:17:21,650 --> 00:17:23,770
earth we press into both palms evenly

328
00:17:23,770 --> 00:17:27,859
inhale in exhale reach right foot all

329
00:17:27,859 --> 00:17:29,510
the way up in between your hands take

330
00:17:29,510 --> 00:17:31,700
your time getting there as you lower the

331
00:17:31,700 --> 00:17:34,700
left knee down come onto the fingertips

332
00:17:34,700 --> 00:17:38,210
loop the shoulders inhale begin to open

333
00:17:38,210 --> 00:17:43,160
your heart forward so just take a second

334
00:17:43,160 --> 00:17:46,100
here to check your alignment and then

335
00:17:46,100 --> 00:17:48,560
we'll flip the back toes so the top of

336
00:17:48,560 --> 00:17:51,620
the foot comes to the mat and then

337
00:17:51,620 --> 00:17:53,570
Yogi's choice here you could be

338
00:17:53,570 --> 00:17:54,950
fingertips on the mat you might bring

339
00:17:54,950 --> 00:17:56,990
the hands to the waistline I'm going to

340
00:17:56,990 --> 00:17:57,980
be here for just a couple breaths

341
00:17:57,980 --> 00:18:00,050
stretching out the lower body and then

342
00:18:00,050 --> 00:18:01,040
making sure that we're nice and

343
00:18:01,040 --> 00:18:04,220
connected all the way up through the

344
00:18:04,220 --> 00:18:06,640
crown of the head

345
00:18:09,759 --> 00:18:12,529
beautiful then slowly we'll plant the

346
00:18:12,529 --> 00:18:15,559
palms back down curl the left toes under

347
00:18:15,559 --> 00:18:18,319
lift the back knee and step it back to a

348
00:18:18,319 --> 00:18:19,849
plank not going to do a lot of these

349
00:18:19,849 --> 00:18:22,339
today so here we go just checking it out

350
00:18:22,339 --> 00:18:24,019
nice and strong press away from your

351
00:18:24,019 --> 00:18:26,329
yoga mat spike the heels towards the

352
00:18:26,329 --> 00:18:28,369
back edge of your mat notice if you're a

353
00:18:28,369 --> 00:18:30,349
little sore a little tired or maybe if

354
00:18:30,349 --> 00:18:32,899
you're kind of starting to feel some

355
00:18:32,899 --> 00:18:35,029
magical strength just notice where

356
00:18:35,029 --> 00:18:36,589
you're at today gaze it straight down

357
00:18:36,589 --> 00:18:38,539
and then take your eyeballs just

358
00:18:38,539 --> 00:18:40,639
slightly ahead as you hug the elbows in

359
00:18:40,639 --> 00:18:42,679
and slowly lower down to the belly oh

360
00:18:42,679 --> 00:18:45,219
yeah

361
00:18:45,249 --> 00:18:49,249
flip to the tops of the feet press in

362
00:18:49,249 --> 00:18:51,409
your foundation as you slowly lift up

363
00:18:51,409 --> 00:18:56,179
high exhale lower down keep it going

364
00:18:56,179 --> 00:18:58,119
just like this a little Cobra flow

365
00:18:58,119 --> 00:19:03,409
inhale lift exhale fold keep it nice and

366
00:19:03,409 --> 00:19:05,899
low my friends I'm sorry I said hikes I

367
00:19:05,899 --> 00:19:08,440
don't want to mislead you inhale lift

368
00:19:08,440 --> 00:19:13,669
exhale and one more find that liquid

369
00:19:13,669 --> 00:19:19,759
spine here inhale exhale release awesome

370
00:19:19,759 --> 00:19:21,559
curl the toes under Yogi's choice you

371
00:19:21,559 --> 00:19:23,690
can press to all fours here or press

372
00:19:23,690 --> 00:19:26,839
back up to that plank inhaling again

373
00:19:26,839 --> 00:19:31,899
everyone exhale downward facing dog

374
00:19:33,940 --> 00:19:36,199
you're doing great let's keep going

375
00:19:36,199 --> 00:19:38,389
right heel down left leg up high inhale

376
00:19:38,389 --> 00:19:40,579
keep the left toes down press into both

377
00:19:40,579 --> 00:19:43,789
palms evenly man I need to go to the

378
00:19:43,789 --> 00:19:45,229
chiropractor see I'm a good teacher I'm

379
00:19:45,229 --> 00:19:47,839
not a good example because my potties

380
00:19:47,839 --> 00:19:51,559
all work okay cool I'm just noticing

381
00:19:51,559 --> 00:19:53,449
that my hands are in different places

382
00:19:53,449 --> 00:19:55,549
okay everyone's like hello Adrian we're

383
00:19:55,549 --> 00:19:57,199
in three-legged dog step it up into your

384
00:19:57,199 --> 00:19:59,269
lunge sorry I just had a little human

385
00:19:59,269 --> 00:20:01,849
moment there and then go ahead and place

386
00:20:01,849 --> 00:20:05,239
the right knee on the earth come on to

387
00:20:05,239 --> 00:20:06,709
the fingertips when you're ready come on

388
00:20:06,709 --> 00:20:10,039
to the top of the right foot and don't

389
00:20:10,039 --> 00:20:15,769
rush this breathe we read read read find

390
00:20:15,769 --> 00:20:17,599
your alignment and then you might just

391
00:20:17,599 --> 00:20:19,609
be man you're tight you're stretching it

392
00:20:19,609 --> 00:20:21,300
out you're doing the work

393
00:20:21,300 --> 00:20:22,800
you're practicing your mantra you might

394
00:20:22,800 --> 00:20:25,380
just stay nice and low or you might

395
00:20:25,380 --> 00:20:28,320
experiment well with the hands on the

396
00:20:28,320 --> 00:20:31,580
waistline maybe you're already like girl

397
00:20:31,580 --> 00:20:37,320
Crescent lunge so just play everyone

398
00:20:37,320 --> 00:20:45,330
read deep pay attention and enjoy one

399
00:20:45,330 --> 00:20:47,780
more breath here

400
00:20:48,020 --> 00:20:52,530
hmm and then we'll slowly release back

401
00:20:52,530 --> 00:20:55,890
down plant the palms curl the back toes

402
00:20:55,890 --> 00:20:57,990
under and lift that right knee here we

403
00:20:57,990 --> 00:20:58,320
go

404
00:20:58,320 --> 00:21:00,810
strong right away so before you step

405
00:21:00,810 --> 00:21:01,710
that left foot back we're already

406
00:21:01,710 --> 00:21:04,290
pressing away from your yoga mat step it

407
00:21:04,290 --> 00:21:07,650
back plank gaze straight down long

408
00:21:07,650 --> 00:21:09,480
beautiful neck spike the heels towards

409
00:21:09,480 --> 00:21:11,130
the back and shift your weight forward

410
00:21:11,130 --> 00:21:12,870
hug the elbows in slowly lower down all

411
00:21:12,870 --> 00:21:14,790
the way to the belly belly to Cobra or

412
00:21:14,790 --> 00:21:16,940
chaturanga to updog

413
00:21:16,940 --> 00:21:20,480
inhale find your heart opener here and

414
00:21:20,480 --> 00:21:25,620
then exhale release curl the toes under

415
00:21:25,620 --> 00:21:30,060
press back up to plank or all fours and

416
00:21:30,060 --> 00:21:32,730
inhale in and exhale make your way to

417
00:21:32,730 --> 00:21:36,750
down dog take a nice cleansing breath

418
00:21:36,750 --> 00:21:40,050
here in through the nose out through the

419
00:21:40,050 --> 00:21:43,710
mouth here we go last leg of our

420
00:21:43,710 --> 00:21:46,020
practice today we got this drop the left

421
00:21:46,020 --> 00:21:48,540
heel lift the right leg up high squeeze

422
00:21:48,540 --> 00:21:50,460
right knee in towards the heart hover

423
00:21:50,460 --> 00:21:52,020
here for just a moment cultivate a

424
00:21:52,020 --> 00:21:54,090
little strength and then step it up into

425
00:21:54,090 --> 00:21:57,360
your lunge once again lower the left

426
00:21:57,360 --> 00:21:59,160
knee come on to the top of the left foot

427
00:21:59,160 --> 00:22:00,810
if you feel more stable with the left

428
00:22:00,810 --> 00:22:04,530
toes curled under do that I feel more

429
00:22:04,530 --> 00:22:06,120
stable pressing into the root of that

430
00:22:06,120 --> 00:22:08,730
back foot when it's not curled but

431
00:22:08,730 --> 00:22:11,670
that's just me then everyone this time

432
00:22:11,670 --> 00:22:14,300
let's play with hands to the waistline

433
00:22:14,300 --> 00:22:16,920
and then if you're super flexible just

434
00:22:16,920 --> 00:22:18,060
notice if you're kind of dumping all

435
00:22:18,060 --> 00:22:19,500
your weight in here can you find that

436
00:22:19,500 --> 00:22:21,750
integrity of drawing the right hip

437
00:22:21,750 --> 00:22:26,070
crease back hugging to the midline you

438
00:22:26,070 --> 00:22:27,420
know what I'm talking about if you're if

439
00:22:27,420 --> 00:22:28,560
you're here you know what I'm talking

440
00:22:28,560 --> 00:22:30,980
about you're like oh yeah find a little

441
00:22:30,980 --> 00:22:33,230
support

442
00:22:33,230 --> 00:22:35,370
then if you're really working hard

443
00:22:35,370 --> 00:22:36,570
you're shaking with all your mind you

444
00:22:36,570 --> 00:22:37,890
might just stay here otherwise we're

445
00:22:37,890 --> 00:22:39,990
going to add the flow keep the top of

446
00:22:39,990 --> 00:22:41,280
the back foot whether the toes are

447
00:22:41,280 --> 00:22:43,080
curled or not rooted as your foundation

448
00:22:43,080 --> 00:22:46,230
and here we go inhale reach the arms all

449
00:22:46,230 --> 00:22:48,929
the way up and overhead big breath in

450
00:22:48,929 --> 00:22:53,700
big breath out float them down when

451
00:22:53,700 --> 00:22:54,960
you're working in this way it's harder

452
00:22:54,960 --> 00:22:56,390
than you think you might feel like whoa

453
00:22:56,390 --> 00:23:00,960
so hug inner thighs to the midline here

454
00:23:00,960 --> 00:23:02,760
we go keeping it going with the breath

455
00:23:02,760 --> 00:23:09,299
so you can move your own pace here just

456
00:23:09,299 --> 00:23:12,000
moving with your breath strong

457
00:23:12,000 --> 00:23:14,780
foundation

458
00:23:29,380 --> 00:23:31,760
awesome on your next inhale reach the

459
00:23:31,760 --> 00:23:34,850
fingertips up and when you arrive there

460
00:23:34,850 --> 00:23:36,950
take the right hand to the left wrist

461
00:23:36,950 --> 00:23:39,110
squeeze the right knee into the midline

462
00:23:39,110 --> 00:23:42,170
and slowly tilt to the right lean back

463
00:23:42,170 --> 00:23:43,370
open your heart

464
00:23:43,370 --> 00:23:45,260
maybe you smile here stay grounded

465
00:23:45,260 --> 00:23:46,880
through your foundation you got this

466
00:23:46,880 --> 00:23:50,630
inhale in exhale back to Center and melt

467
00:23:50,630 --> 00:23:53,720
it down awesome work my friends plant

468
00:23:53,720 --> 00:23:55,580
the palms optional vinyasa here so you

469
00:23:55,580 --> 00:23:57,680
could take the knees together and go to

470
00:23:57,680 --> 00:24:00,050
Child's Pose or you can move through a

471
00:24:00,050 --> 00:24:00,770
vinyasa

472
00:24:00,770 --> 00:24:09,050
so Yogi's choice here take a big breath

473
00:24:09,050 --> 00:24:13,720
in wherever you are and a big breath out

474
00:24:15,400 --> 00:24:17,870
then if you're not already in downward

475
00:24:17,870 --> 00:24:18,530
facing dog

476
00:24:18,530 --> 00:24:20,180
we'll head there do the same thing on

477
00:24:20,180 --> 00:24:21,830
the other side then we'll flip our

478
00:24:21,830 --> 00:24:23,570
burgers cool it off and call it a day

479
00:24:23,570 --> 00:24:27,020
get ready for an amazing day right here

480
00:24:27,020 --> 00:24:29,450
we go from down dog we'll drop the right

481
00:24:29,450 --> 00:24:31,640
heel lift the left leg up high big

482
00:24:31,640 --> 00:24:35,240
breath in big breath out sends the right

483
00:24:35,240 --> 00:24:37,160
excuse-me left knee up towards the heart

484
00:24:37,160 --> 00:24:39,350
pause here hover here press away

485
00:24:39,350 --> 00:24:42,020
cultivate strength then step it up into

486
00:24:42,020 --> 00:24:46,100
your lunge into your lunge sound like I

487
00:24:46,100 --> 00:24:49,010
said the lunch lunch lower the right

488
00:24:49,010 --> 00:24:51,890
knee find strong foundation in that back

489
00:24:51,890 --> 00:24:55,370
foot so for me I uncurl front knee over

490
00:24:55,370 --> 00:24:57,050
front ankle when you're ready connect to

491
00:24:57,050 --> 00:24:58,430
your Center and bring the hands to the

492
00:24:58,430 --> 00:25:03,740
waistline sup creaky old floor loop the

493
00:25:03,740 --> 00:25:06,130
shoulders find that lift in the heart

494
00:25:06,130 --> 00:25:10,510
so try to control your breath here

495
00:25:15,080 --> 00:25:20,610
excuse me alright and once you feel like

496
00:25:20,610 --> 00:25:22,679
you have the lower body connected and

497
00:25:22,679 --> 00:25:26,190
activated hugging to the midline let's

498
00:25:26,190 --> 00:25:27,899
play with a little vinyasa alright

499
00:25:27,899 --> 00:25:32,549
remember your mantra I am Alive with or

500
00:25:32,549 --> 00:25:34,470
as I am Alive here we go inhale spread

501
00:25:34,470 --> 00:25:39,090
the fingertips reach up exhale float

502
00:25:39,090 --> 00:25:42,450
them down reminder for the vendee guys

503
00:25:42,450 --> 00:25:44,669
if you're kind of sinking here that's

504
00:25:44,669 --> 00:25:46,499
great for the right hip crease but can

505
00:25:46,499 --> 00:25:48,450
you find a little integrity tug the left

506
00:25:48,450 --> 00:25:50,519
thigh bone back just a hair

507
00:25:50,519 --> 00:25:52,739
almost as if you were trying to bring

508
00:25:52,739 --> 00:25:54,809
your mat the front end of the back end

509
00:25:54,809 --> 00:25:55,820
into Center

510
00:25:55,820 --> 00:25:58,139
so again sharing at all different levels

511
00:25:58,139 --> 00:26:05,850
here moving with the breath you might

512
00:26:05,850 --> 00:26:09,049
begin to integrate the neck

513
00:26:13,309 --> 00:26:15,720
there's a yoga teacher I really like he

514
00:26:15,720 --> 00:26:19,440
focuses on Anatomy mostly teaching from

515
00:26:19,440 --> 00:26:23,000
an Anatomy standpoint but he always

516
00:26:23,000 --> 00:26:25,919
shares this idea of tracing the finger

517
00:26:25,919 --> 00:26:28,200
tips with your nose or with your

518
00:26:28,200 --> 00:26:30,090
peripheral vision and I really like that

519
00:26:30,090 --> 00:26:33,840
I do a lot of stuff with peripheral

520
00:26:33,840 --> 00:26:36,830
vision or have done in the past with

521
00:26:36,830 --> 00:26:39,059
theatre training and dance training so

522
00:26:39,059 --> 00:26:40,919
it really works in yoga too it's a great

523
00:26:40,919 --> 00:26:45,030
way to integrate the whole spine and if

524
00:26:45,030 --> 00:26:46,080
you have no idea what the hell I'm

525
00:26:46,080 --> 00:26:48,059
talking about no worries just moving

526
00:26:48,059 --> 00:26:49,980
with the breath here let's do one more

527
00:26:49,980 --> 00:26:51,750
way to stick with it my legs are getting

528
00:26:51,750 --> 00:26:55,409
tired inhale reach up and this time we

529
00:26:55,409 --> 00:26:57,350
take the left hand to the right with

530
00:26:57,350 --> 00:27:03,320
wrist and find the side body stretch

531
00:27:03,740 --> 00:27:05,700
relax the shoulders down

532
00:27:05,700 --> 00:27:08,520
lean back inhale one more breath open

533
00:27:08,520 --> 00:27:11,880
your heart and then exhale back to

534
00:27:11,880 --> 00:27:14,570
Center

535
00:27:15,059 --> 00:27:17,669
plant the palms left knee joins the

536
00:27:17,669 --> 00:27:20,730
right knee child's pose you can also

537
00:27:20,730 --> 00:27:23,059
sneak in a little vinyasa here you go

538
00:27:23,059 --> 00:27:27,390
swim the fingertips around and forehead

539
00:27:27,390 --> 00:27:30,299
to the mat great work my friends allow

540
00:27:30,299 --> 00:27:36,630
everything to relax here and if Child's

541
00:27:36,630 --> 00:27:39,150
Pose is not a relaxing posture for you

542
00:27:39,150 --> 00:27:42,330
try extended Child's Pose if that sucks

543
00:27:42,330 --> 00:27:44,070
try that hard to earth pose that we've

544
00:27:44,070 --> 00:27:46,740
been doing and if that sucks come to a

545
00:27:46,740 --> 00:27:50,460
nice cross-legged seat I'm going to take

546
00:27:50,460 --> 00:27:53,210
a couple breaths here

547
00:28:10,629 --> 00:28:13,490
then in your own time see if again you

548
00:28:13,490 --> 00:28:16,490
can move from your center whatever that

549
00:28:16,490 --> 00:28:19,149
means to you reaching the fingertips up

550
00:28:19,149 --> 00:28:22,909
coming through walk the knees up towards

551
00:28:22,909 --> 00:28:26,419
the wrists cross the left ankle over the

552
00:28:26,419 --> 00:28:29,629
right use your pause to walk you through

553
00:28:29,629 --> 00:28:31,159
being really mindful to ankles here and

554
00:28:31,159 --> 00:28:33,500
if you're one of the folks that came to

555
00:28:33,500 --> 00:28:37,549
cross legged here we are with you big

556
00:28:37,549 --> 00:28:44,539
breath in big breath out so we're going

557
00:28:44,539 --> 00:28:45,740
to end today by bringing the palms

558
00:28:45,740 --> 00:28:47,090
together here in a little meditation

559
00:28:47,090 --> 00:28:50,529
pose if you want to come to shavasana

560
00:28:50,529 --> 00:28:52,399
rock it out especially if you have a

561
00:28:52,399 --> 00:28:54,259
little extra time today to be in your

562
00:28:54,259 --> 00:28:56,960
relaxation otherwise we'll bring the

563
00:28:56,960 --> 00:28:58,580
palms together lift the sternum to the

564
00:28:58,580 --> 00:28:59,379
thumb

565
00:28:59,379 --> 00:29:02,889
align head over heart heart over pelvis

566
00:29:02,889 --> 00:29:05,629
we give thanks for our practice for this

567
00:29:05,629 --> 00:29:11,419
time well spent and we finished by

568
00:29:11,419 --> 00:29:18,789
repeating the mantra I am Alive

569
00:29:24,070 --> 00:29:26,559
so you'll repeat to yourself those words

570
00:29:26,559 --> 00:29:30,100
or you'll finish the sentence I am alive

571
00:29:30,100 --> 00:29:36,549
with I am alive with energy I am alive

572
00:29:36,549 --> 00:29:39,190
with gratitude find something that

573
00:29:39,190 --> 00:29:41,200
serves you don't stop the video yet come

574
00:29:41,200 --> 00:29:43,779
on we're going the distance so take a

575
00:29:43,779 --> 00:29:45,729
couple moments to just repeat your

576
00:29:45,729 --> 00:29:49,679
mantra and that's where we'll end today

577
00:29:59,280 --> 00:30:01,169
then release your mantra I know that it

578
00:30:01,169 --> 00:30:03,000
lives inside you can take it with you

579
00:30:03,000 --> 00:30:04,799
off the mat into the rest of your day

580
00:30:04,799 --> 00:30:07,260
well bow finish today by bowing to one

581
00:30:07,260 --> 00:30:11,640
another inhale in lifting the sternum to

582
00:30:11,640 --> 00:30:20,000
the thumbs and exhale namaste

583
00:30:25,779 --> 00:30:27,840
you

584
00:30:30,669 --> 00:30:32,730
you