what's up party people welcome to 30

days of yoga camp it's day five and you

know what the mantra for today is right

and the laughs let's get started

all right my friends today we're going

to begin with the legs stretched out

long so come into a comfortable seat

meaning if you need to lift the hips

please do here again on a block or on

some books or maybe a pillow and then

take the legs out long

now depending on your personality but I

know I used to be like this comes from

dancing and gymnastics and stuff is

always kind of like overdo it here like

I have to hit this shape and I have to

prove to myself that I'm flexible so

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

where we're at

see if you can keep the thighs kind of

grounding down here so what that means

is your shape might look like this yeah

legs out long so if you're this way then

you know what I'm talking about there

some of us that are like okay get right

to the mark so we just want a nice

comfortable seat to start in with the

legs out long then just take a second to

feel the feet feel your hands so just

kind of spreading awareness through the

soles of the feet and the hands the

wrists and then go ahead and activate

find flexion in the feet so press into

your heels let your toes point up

towards the sky again tops of the thighs

in fact take your palms to the tops of

the thighs just to kind of press them

down and so if you're still working on

spinal awareness and even a strength

building in the abdominal wall in the

back body this could be pretty tough so

I just want acknowledge if you're here

man dudes dudettes

no biggie this is why we're here to

practice so in time we'll be able to

find length and support with the muscles

tomorrow's practice will help and yeah

just kind of find that support from

within so just notice where you're at

today come into a nice comfortable seat

here with the legs out long so once you

get adjusted see if you can align head

over heart heart over pelvis and

activate through the legs strong then

maybe take a second here to loop the

shoulders forward up and back and also

to do a couple neck rolls if it feels

right so just checking in with the head

the neck the shoulders so for me a lot

of yoga videos and while workouts on

stuff just kind of like wham-bam into it

so unless you're taking responsibility

before you press play kind of don't get

a chance to just go okay here I am so

take that moment here

I begin to notice your breath then

eventually we'll bring the palms

together at the heart again still active

through the legs here and begin to lift

the sternum to the thumbs so if you're

collapsing in the belly here and

collapsing in the back body see if you

can use this lift of the sternum to the

thumbs you just kind of grow tall and

for some people at this stage in the

practice or depending on what you know

where you are on your journey

this could be a lot of hard work so just

notice and then begin to deepen your

breath and you might close your eyes

here we're not going to be here much

longer

but just a chance to check in with that

line activate through the legs and feel

a nice grounding through the sitting

bones find extension through the crown

again close your eyes for a moment here

deepening the breath and just settling

in for our practice today

the affirmation or the mantra today I am

Alive to notice what it feels like as

you move throughout the practice today

notice what it feels like to be alive

today in your body moving with the

breath and then you might even take it a

step further and finish the sentence I

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

alive with creativity

I am alive and patient so find something

that suits you well today say it to

yourself repeat it to yourself here I'll

bow the head to the hands and we'll rock

it out today bat the eyelashes open

slowly release the hands we're going to

bring the right heel into the center

line should feel awesome after holding

that shape for so long nice work so take

your machchar your affirmation with you

if you ever start to get distracted or

start to feel frustrated in your

practice repeat that mantra to yourself

here we go

turning towards the left toes here so

you might actually physically adjust

your right hip your right knee we're

going to inhale reach it up exhale over

and to the left just like we did before

so before you say I would just take it

to the left so we're stretching through

the right side of the body

we don't again have to have this perfect

yoga shape here we're just warming up

the body maybe you're a little sore from

working on your yoga mat or something

else I didn't mean for that just meant

any a plethora of things and then

flattening it out for a breath or two

you might round the head notice how I'm

not slamming belly too high just give

yourself just notice where you're at

today right so I'm still warming up here

close your eyes breathe breathe breathe

then grounding through your route and

coming into a little twist to your right

fingertips behind left palm gently to

guide you so don't cranky cranked it

here just nice and easy keep that left

foot active sitting up nice and tall

make sure you're not leaning back in

your right hand one more breath here

inhale and

release awesome same thing on the other

side so left heel in right to leg out so

even though it can feel like work at

first the more we practice and if you

practice regularly which is why yoga

camp is so great you know just kind of

becoming aware and active in the body

becomes second nature so it feels less

like work so just just see where you're

at today so firming down through the

right thigh we'll shift our weight over

inhale reach up active through those

right toes as you send it up and over

towards the right so again I'm grabbing

on the outer edge here maybe you grab

the outer edge of your right foot feels

so good big breath in big breath out as

you find what feels good here

well we do some of this floor work it

might be a good time to just practice

repeating your affirmation your mantra I

am Alive maybe finish that sentence I am

alive with energy love go ahead and

flatten it out

and then grounding down through the

coccyx through the tail your root chakra

ground down sit up nice and tall and

take a little counter twist here right

fingertips to the outer edge of the left

thigh and left fingertips behind inhale

grow nice and tall and exhale twist stay

firm in that right thigh so strong sit

bone to heel connection inhale lift your

heart exhale shoulders grounding down

cool then gently release go ahead and

bring that right foot in we'll come to a

crisscross position here and we're just

moving with the arms here so nice and

easy and if you want to practice that

sukhasan up from before just really

keeping the ankles crossed here you can

i'm turning sideways so you can see that

i'm really allowing the heart to stay

lifted here so again if you need to lift

the hips please do here we go inhale

nice and easy reach the fingertips up

move with your breath exhale float them

down inhale reach it up exhale float it

down so we'll keep it going here tops of

the thighs grounding down inhale reach

heart lifts exhale down slow it down a

bit inhale reach and exhale float it

down so you know what we're doing now

you can close your eyes or even begin to

integrate the nose the neck inhaling

maybe looking up exhaling chin to chest

you might find this a je breath here

helpful it's a soft restriction in the

back of the throat with practice that

becomes second nature and super helpful

as you begin to synchronize the breath

and the body marry the movement with the

breath and the breath with the movement

let's do one more you got it in here

and exhale fingertips are going to come

behind when you release we're going to

turn the fingertips in towards your body

inhale loop the shoulders hug the elbows

trying to touch the elbows together here

so we're stretching through the arms

stretching through the chest nice gentle

lift in the chin here big breath in open

your heart remember your mantra maybe

repeat it to yourself why not and then

press off the fingertips and we'll begin

to come forward onto all fours hmm I'm

feeling good hope you are too if not

let's keep tending to it coming to all

fours here pressing into the tops of the

feet press away from your yoga mat drew

all the shoulders away from the ears and

once you feel set bones stacked we'll

move in to cat cow so make sure you take

that time loins to kind of find your set

up so that you can find freedom within

the form inhale I exhale moving with the

breath again inhale dropping the belly

move nice and slow exhale rounding

through the spine taking your time maybe

use that UJ e that Darth Vader breath if

you're not familiar and you want to

learn we have a video for that free of

charge of course

just kidding and then of course from

here we break free of the structure a

little bit and just check in with the

body today so again you might be feeling

a little bit sore tighten places from

your yoga or maybe for something else

maybe you just feel a little heavy

harder today and you got to go back to

that extended Child's Pose your breath

or - so take a moment here to feel alive

notice what it feels like to be alive on

this day insert date here each day is

different

nice and slow and mindful so you're

taking care of your body maybe like that

circular motion awesome and then from

here we're going to bring the knees

together so finish out what you're doing

then bring the knees together and bring

the feet together and then slowly we're

going to sit back onto the heels walk

the fingertips up and palms come to the

tops of the thighs so if you have a

blanket or a towel if you have knee

issues and you're feeling fussiness here

you can roll the blanket or the towel up

bring it right behind the knees and then

see what happens if you sit back here

another option is to do a little yoga

for the feet that's a great option for

everyone if you wanted to go for the

gold today wake up the feet

so we're going to be here just for a

couple breaths moving with our vinyasa

nice and easy

inhale reach the fingertips up exhale

float them down close your eyes try to

find your groove see if you can practice

you might not get it at first back you

probably won't tipping a practice really

moving with the breath

let's try a couple more here stick with

it let your breath fuel your movement so

only raise your arms as far as your

inhale goes and then let the exhale take

it down let's try for two more

maybe integrating the neck

awesome so great in the shoulders repeat

okay if you're on the toes here please

go ahead and come off the toes for this

move as we reach the fingertips around

open up through the armpit chest and

then turn the fingers in towards your

body towards your feet once again and we

inhale tuck the pelvis open the chest

big breath in nice pressing off so nice

and aware we don't move fast here nice

and slow we press off the fingers and

come forward Child's Pose release the

forehead to the mat fingertips can stay

reaching towards the front edge or you

can circle them back around to the back

edge just take a couple breaths here my

friends let the weight of your shoulders

go feel the stretch in your back body as

you breathe big breaths in and out

and slowly if the fingertips are behind

you reach them forward will hug the

lower ribs in so please whatever this

means to you connect to your Center move

from your Center what does that mean as

you come to all fours for me it just

changes my quality of movement so rather

than just cool

you know like I'm kind of present in a

different way

remember your affirmation Here I am a

live with and curl your toes under and

send it back downward facing dog

continue with the breath check in with

the hands and pedal the feet surprise

yourself with your breath today when the

mind begins to wander we're going to

start implementing these affirmations a

little bit more just providing a little

imitation - you don't have to when the

mind wanders it's a good moment to talk

to yourself say the thing that's going

to serve you one more breath here you

got it then we'll bring the two big toes

together and lift the right leg up high

right to a state pointing towards the

earth we press into both palms evenly

inhale in exhale reach right foot all

the way up in between your hands take

your time getting there as you lower the

left knee down come onto the fingertips

loop the shoulders inhale begin to open

your heart forward so just take a second

here to check your alignment and then

we'll flip the back toes so the top of

the foot comes to the mat and then

Yogi's choice here you could be

fingertips on the mat you might bring

the hands to the waistline I'm going to

be here for just a couple breaths

stretching out the lower body and then

making sure that we're nice and

connected all the way up through the

crown of the head

beautiful then slowly we'll plant the

palms back down curl the left toes under

lift the back knee and step it back to a

plank not going to do a lot of these

today so here we go just checking it out

nice and strong press away from your

yoga mat spike the heels towards the

back edge of your mat notice if you're a

little sore a little tired or maybe if

you're kind of starting to feel some

magical strength just notice where

you're at today gaze it straight down

and then take your eyeballs just

slightly ahead as you hug the elbows in

and slowly lower down to the belly oh

yeah

flip to the tops of the feet press in

your foundation as you slowly lift up

high exhale lower down keep it going

just like this a little Cobra flow

inhale lift exhale fold keep it nice and

low my friends I'm sorry I said hikes I

don't want to mislead you inhale lift

exhale and one more find that liquid

spine here inhale exhale release awesome

curl the toes under Yogi's choice you

can press to all fours here or press

back up to that plank inhaling again

everyone exhale downward facing dog

you're doing great let's keep going

right heel down left leg up high inhale

keep the left toes down press into both

palms evenly man I need to go to the

chiropractor see I'm a good teacher I'm

not a good example because my potties

all work okay cool I'm just noticing

that my hands are in different places

okay everyone's like hello Adrian we're

in three-legged dog step it up into your

lunge sorry I just had a little human

moment there and then go ahead and place

the right knee on the earth come on to

the fingertips when you're ready come on

to the top of the right foot and don't

rush this breathe we read read read find

your alignment and then you might just

be man you're tight you're stretching it

out you're doing the work

you're practicing your mantra you might

just stay nice and low or you might

experiment well with the hands on the

waistline maybe you're already like girl

Crescent lunge so just play everyone

read deep pay attention and enjoy one

more breath here

hmm and then we'll slowly release back

down plant the palms curl the back toes

under and lift that right knee here we

go

strong right away so before you step

that left foot back we're already

pressing away from your yoga mat step it

back plank gaze straight down long

beautiful neck spike the heels towards

the back and shift your weight forward

hug the elbows in slowly lower down all

the way to the belly belly to Cobra or

chaturanga to updog

inhale find your heart opener here and

then exhale release curl the toes under

press back up to plank or all fours and

inhale in and exhale make your way to

down dog take a nice cleansing breath

here in through the nose out through the

mouth here we go last leg of our

practice today we got this drop the left

heel lift the right leg up high squeeze

right knee in towards the heart hover

here for just a moment cultivate a

little strength and then step it up into

your lunge once again lower the left

knee come on to the top of the left foot

if you feel more stable with the left

toes curled under do that I feel more

stable pressing into the root of that

back foot when it's not curled but

that's just me then everyone this time

let's play with hands to the waistline

and then if you're super flexible just

notice if you're kind of dumping all

your weight in here can you find that

integrity of drawing the right hip

crease back hugging to the midline you

know what I'm talking about if you're if

you're here you know what I'm talking

about you're like oh yeah find a little

support

then if you're really working hard

you're shaking with all your mind you

might just stay here otherwise we're

going to add the flow keep the top of

the back foot whether the toes are

curled or not rooted as your foundation

and here we go inhale reach the arms all

the way up and overhead big breath in

big breath out float them down when

you're working in this way it's harder

than you think you might feel like whoa

so hug inner thighs to the midline here

we go keeping it going with the breath

so you can move your own pace here just

moving with your breath strong

foundation

awesome on your next inhale reach the

fingertips up and when you arrive there

take the right hand to the left wrist

squeeze the right knee into the midline

and slowly tilt to the right lean back

open your heart

maybe you smile here stay grounded

through your foundation you got this

inhale in exhale back to Center and melt

it down awesome work my friends plant

the palms optional vinyasa here so you

could take the knees together and go to

Child's Pose or you can move through a

vinyasa

so Yogi's choice here take a big breath

in wherever you are and a big breath out

then if you're not already in downward

facing dog

we'll head there do the same thing on

the other side then we'll flip our

burgers cool it off and call it a day

get ready for an amazing day right here

we go from down dog we'll drop the right

heel lift the left leg up high big

breath in big breath out sends the right

excuse-me left knee up towards the heart

pause here hover here press away

cultivate strength then step it up into

your lunge into your lunge sound like I

said the lunch lunch lower the right

knee find strong foundation in that back

foot so for me I uncurl front knee over

front ankle when you're ready connect to

your Center and bring the hands to the

waistline sup creaky old floor loop the

shoulders find that lift in the heart

so try to control your breath here

excuse me alright and once you feel like

you have the lower body connected and

activated hugging to the midline let's

play with a little vinyasa alright

remember your mantra I am Alive with or

as I am Alive here we go inhale spread

the fingertips reach up exhale float

them down reminder for the vendee guys

if you're kind of sinking here that's

great for the right hip crease but can

you find a little integrity tug the left

thigh bone back just a hair

almost as if you were trying to bring

your mat the front end of the back end

into Center

so again sharing at all different levels

here moving with the breath you might

begin to integrate the neck

there's a yoga teacher I really like he

focuses on Anatomy mostly teaching from

an Anatomy standpoint but he always

shares this idea of tracing the finger

tips with your nose or with your

peripheral vision and I really like that

I do a lot of stuff with peripheral

vision or have done in the past with

theatre training and dance training so

it really works in yoga too it's a great

way to integrate the whole spine and if

you have no idea what the hell I'm

talking about no worries just moving

with the breath here let's do one more

way to stick with it my legs are getting

tired inhale reach up and this time we

take the left hand to the right with

wrist and find the side body stretch

relax the shoulders down

lean back inhale one more breath open

your heart and then exhale back to

Center

plant the palms left knee joins the

right knee child's pose you can also

sneak in a little vinyasa here you go

swim the fingertips around and forehead

to the mat great work my friends allow

everything to relax here and if Child's

Pose is not a relaxing posture for you

try extended Child's Pose if that sucks

try that hard to earth pose that we've

been doing and if that sucks come to a

nice cross-legged seat I'm going to take

a couple breaths here

then in your own time see if again you

can move from your center whatever that

means to you reaching the fingertips up

coming through walk the knees up towards

the wrists cross the left ankle over the

right use your pause to walk you through

being really mindful to ankles here and

if you're one of the folks that came to

cross legged here we are with you big

breath in big breath out so we're going

to end today by bringing the palms

together here in a little meditation

pose if you want to come to shavasana

rock it out especially if you have a

little extra time today to be in your

relaxation otherwise we'll bring the

palms together lift the sternum to the

thumb

align head over heart heart over pelvis

we give thanks for our practice for this

time well spent and we finished by

repeating the mantra I am Alive

so you'll repeat to yourself those words

or you'll finish the sentence I am alive

with I am alive with energy I am alive

with gratitude find something that

serves you don't stop the video yet come

on we're going the distance so take a

couple moments to just repeat your

mantra and that's where we'll end today

then release your mantra I know that it

lives inside you can take it with you

off the mat into the rest of your day

well bow finish today by bowing to one

another inhale in lifting the sternum to

the thumbs and exhale namaste

you

you