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hey everyone welcome to 30 days of yoga

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camp it's day 6 and you know what that

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means right six-pack ABS critter

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protector now if you're new to the

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channel you know that I really don't

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subscribe to that sort of thing but it's

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time to have a little fun and build our

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course so the mantra today is not I am

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strong but it is I am supported or I

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feel supported so let's hop on the mat

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and get started

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all right my sweet friends let's begin

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on our backs soles of the feet on the

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mat spine relaxed out long on your yoga

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mat take a second to just get settled

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maybe bring the hands to the area in

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which we are targeting today and the

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reason the affirmation today is I feel

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supported I am supported is that I love

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the idea of blending kind of building

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strengthen and and and getting those

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chiseled ABS we all want from within and

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with support I also love the idea just

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as you get settled in here I just want

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to tell you this I also love the idea of

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kind of spinning multiple plates and I

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think this is what yoga camp is all

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about is like it's ok to want to trim

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your belly fat now are we doing are we

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doing yourself a service though by

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having toxic thoughts can we accept our

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body where it's at today can you know

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like can we do it can we attend to it in

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a way that isn't self destructive and so

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I think today is just a fun opportunity

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to play with that so yeah we're gonna

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work on the abdominal wall muscles of

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the abdominal wall but we are also going

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to make sure we feel supported I'm gonna

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do it in a supporting way so that said

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let's take it the physical manifestation

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of that right here right now and take

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the hips lift them up so that your

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tailbone it kind of like a bridge pose

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here is reaching towards the backs of

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the knees and then slowly lower back

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down and make sure that your lower back

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feels flush so you might feel kind of a

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connect here in your Center yeah great

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then we'll come up onto the toes if you

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can keep the lower back flesh and then

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lift the right knee up followed by the

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left oh and you can feel your belly

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connect there so now lower back is

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definitely super flush with the mat

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great draw your toes out just to play

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when it play

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with when it comes up and then draw your

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knees in to play with when the lower

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back feels flush so again just a couple

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moments here to go okay no matter what

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I'm going to feel supported in my lower

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back this is going to be important for

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our practice today and then when you

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feel like you have a little bit of my

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connect to that then just give yourself

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a big hug yay begin to deepen the breath

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go ahead and close your eyes here for a

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sec hmm so the practice isn't super long

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today but we are gonna go for the gold

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so if you're feeling tired or maybe

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you're feeling panicked about working on

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the abdominals can you also consider and

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remind yourself that your yoga practice

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has your back literally in this moment

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so with the eyes closed and the spine

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nice and long you can just imagine your

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yoga mat or the earth rising up to meet

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your spine feel your back body supported

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sweet and then send the fingertips out

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Texas tea for all my Texans sorry kind

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of fuzzy thing so we're gonna finish and

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end in a Texas tea today press the palms

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down draw the shoulders down towards the

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earth just warming up here inhale scoop

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then use towards the heart exhale slowly

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send the knees to the left right I was

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going to want to come up I'm gonna keep

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nice and tension through that right

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shoulder and right palm maybe you turn

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onto the right ear here and everyone

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take a deep breath in fill your belly

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with air big breath out

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big breath in and then you use the

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exhale keep your tailbone scooped up

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lower back connected to the earth to

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come back to Center inhale in knees

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towards the heart lower back and nice

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and supported exhale over to the right

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ouch over on to my mic pack power

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through I'm just kidding so notice that

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the left hand is coming up here see if

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you can just ground down it doesn't have

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to touch the earth right it'll take time

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to find that space but a couple nice

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deep reps here and then use an exhale to

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bring it back to Center

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alright so now moving with the breath

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keep your palms glued down inhale knees

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to the heart exhale knees to the left

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inhale knees to the heart to Center

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exhale knees to the right keep it going

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inhale to Center

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exhale inhale stay grounded through your

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foundation here protect the lower back

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warming up

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to add to it you can start to extend

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that top leg so just at giving I'm just

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giving variations for all different

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levels here inhale you come to Center

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and exhale to the right this is a great

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way to begin to stimulate the muscles of

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the abdominal wall if you're new to the

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practice because you have the support

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your neck is supported your head is nice

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and long let's do one more on each side

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great for the digestive organs back to

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Center inhale go ahead and give yourself

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a wrap around one more time great then

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we'll interlace the fingertips go ahead

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and give the legs a break go ahead and

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bring the soles of the feet back to the

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mat we're gonna interlace the fingertips

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and bring them up and over behind the

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head now close your eyes and just take a

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nice sunshiny moment here close your

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eyes imagine yourself by the pool maybe

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on the beach alright whatever your happy

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place is keep that to yourself

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just kidding extend the thumbs give

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yourself a little massage so again we

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can work the muscles of the abdominal we

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can work out we can we can do all these

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things without having to take on any

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sort of identity we can be ourselves

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about it and hopefully it's in a self

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loving supportive way so take a second

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here with the thumbs extended to kind of

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gently pull just just gently pull the

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back of the head out keep the elbows

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super wide and when you're ready

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once again we'll lift the knees up but

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this time we're gonna try to stack them

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more or less over the hip points now

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play with that rocking the pelvis here

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find that support remember your

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affirmation today in the lower back so

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this the affirmation today could have

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been I am strong but nah we know we're

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gonna work those muscles so let's marry

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it let's find a little balance let's

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find a little support

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so that may mean you just stay here

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you're already feeling it these muscles

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are already starting to tremble and you

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know you sorry I'm doing a little self

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adjustment human moment and you just

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stay here otherwise inhale in exhale

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lift the head the neck the shoulders up

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and be careful not to crunch so best you

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can keep the elbows nice and wide create

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a little neck hammock here for yourself

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that feels supported and remember this

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line from the crown of the head to the

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tip of the tailbone okay we've done this

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before together in yoga camp

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inhale exhale and here we go inhale

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lower exhale lift inhale lower exhale it

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keep the elbows super wide if you need

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to bring the fingertips to the temples

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here you can otherwise I like the neck

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hammock alright when you feel like you

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have that lower back support we'll begin

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so big inhale in here and on the exhale

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we lift now

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elbows stay nice and wide you should

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feel this here as you scoop the tailbone

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up lower back support super important

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inhale lower

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on your next exhale lift then when

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you're ready to get your groove on

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inhale lower exhale lift keep it going

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inhale lower exhale lift and now you got

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to get your groove on here tailbone

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scooping up pay attention to the lower

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back sting super flush with the mat keep

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it going inhale lower exhale lift lots

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of space between the chin and chest

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inhale lower exhale lift

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five more what we got this in yeah

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and three more and last one you got it

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exhale lift after your last one reach

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the fingertips towards the outer edges

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of the feet straighten the legs inhale

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reach reach reach reach and then exhale

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release everything soles of the feet

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come together knees nice and wide hands

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to the belly give yourself a little pet

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ahh nice work everyone

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really really nice hmm

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take a nice refreshing breath in through

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the nose and out through the mouth here

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we go take the fingertips to the outer

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edges of your legs bring your knees back

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in press off the toes find that support

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in the lower back super important the

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most important thing

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I feel support then again you may not

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make this perfect shape until you build

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this muscles so for me I like to bring

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my knees even a little closer in so that

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I'm nice and flush in the lower back

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this time we are going to bring

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fingertips to the temples so rather than

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behind that to the temples inhale in

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exhale lift elbows are going to stay

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nice and wide here at neutral then here

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we go right toes are gonna touch down

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towards the earth as I cross right elbow

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over towards the top of the left thigh

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or the knee touch inhale to neutral

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elbows nice and wide exhale twist

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inhale to neutral exhale twist toes tap

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inhale the neutral exhale tap and twist

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that's what we should call this in and

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Hale to neutral exhale tap into ice now

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close your eyes take your eyes off the

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video begin to move in your own rhythm

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at your own pace with the breath and

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five more seconds even it out and take a

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break this time feet to the outer edge

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of your mat knees fall into Center hands

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come to the belly and we soften

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everything and release give yourself a

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little pet great job and inhale in nice

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refreshing breath in exhale let it go

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out through the mouth rock on let's rock

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and roll hands come to the backs of the

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thighs we're gonna rock all the way up

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to a seat this is where we get to grab

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our props prop so I wanted to be

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creative and just grab any old prop my

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house but I decided to just use the

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block here but I'm gonna let you be

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creative and I love to see or hear about

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what you use over the past few years

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it's been nice to see people use

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different things everything from

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t-shirts to socks to books to trophies

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to animals

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no no animals are ever harmed so grab

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your prop also just give me a little

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break here grab your prop and then go

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ahead and come to a position like that

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you would sit in watching something so

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that it's like it's comfortable and

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supported so that your sitting bones are

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kind of really into the earth so try not

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to come into this perfect yoga shape

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here but come into this place that feels

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supported where you can actually

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00:13:52,370 --> 00:13:53,900
find a little lift in the heart because

273
00:13:53,900 --> 00:13:55,430
this is where we're gonna start because

274
00:13:55,430 --> 00:13:57,170
ultimately we want to be supportive in

275
00:13:57,170 --> 00:13:58,730
this next move and these an ask next

276
00:13:58,730 --> 00:14:00,860
couple moves so rather than trying to

277
00:14:00,860 --> 00:14:04,279
hit the shape Chinese just stick with

278
00:14:04,279 --> 00:14:05,720
the process and then one day you'll hit

279
00:14:05,720 --> 00:14:08,210
that shape and you'll be like ah but

280
00:14:08,210 --> 00:14:10,970
till then let's make sure we feel

281
00:14:10,970 --> 00:14:14,510
supported so for starters go ahead and

282
00:14:14,510 --> 00:14:16,250
ring your prop right to your side we're

283
00:14:16,250 --> 00:14:17,600
gonna take the hands to the backs of the

284
00:14:17,600 --> 00:14:19,880
thighs and then keep that lift in the

285
00:14:19,880 --> 00:14:22,370
heart as you slowly tilt back so this is

286
00:14:22,370 --> 00:14:23,510
gonna be a little different for everyone

287
00:14:23,510 --> 00:14:25,940
hold on for dear life so there's no

288
00:14:25,940 --> 00:14:27,710
cheating right now you might even clasp

289
00:14:27,710 --> 00:14:31,010
the wrists here and just notice what it

290
00:14:31,010 --> 00:14:33,650
feels like to be collapsed in the spine

291
00:14:33,650 --> 00:14:36,260
in the chest and what it feels like to

292
00:14:36,260 --> 00:14:37,820
be supported to kind of lift it in the

293
00:14:37,820 --> 00:14:43,210
torso here right okay and then from here

294
00:14:43,210 --> 00:14:45,460
we might reach the fingertips forward

295
00:14:45,460 --> 00:14:48,589
again you can stay here it's working on

296
00:14:48,589 --> 00:14:50,380
that support through the spinal column

297
00:14:50,380 --> 00:14:53,150
you might stay here you can reach the

298
00:14:53,150 --> 00:14:53,960
fingertips forward

299
00:14:53,960 --> 00:14:56,240
so take one more moment here to flip the

300
00:14:56,240 --> 00:14:58,130
palms up and lift through the heart even

301
00:14:58,130 --> 00:15:01,520
more deep breath in and then exhale

302
00:15:01,520 --> 00:15:03,290
everyone release come back to that shape

303
00:15:03,290 --> 00:15:05,060
that feels good here nice and supported

304
00:15:05,060 --> 00:15:13,040
comfortable take a break alright now

305
00:15:13,040 --> 00:15:15,500
grab your prop same thing find that lift

306
00:15:15,500 --> 00:15:18,110
here I'm just gonna take our prop and

307
00:15:18,110 --> 00:15:20,510
slowly do a little figure eight here so

308
00:15:20,510 --> 00:15:22,279
passing it through the legs move nice

309
00:15:22,279 --> 00:15:26,240
and slow keep the heart lifted keep the

310
00:15:26,240 --> 00:15:29,600
heart lifted keep the heart lifted so

311
00:15:29,600 --> 00:15:31,700
this is gonna happen this collapse keep

312
00:15:31,700 --> 00:15:33,440
the heart lifted if you have to put the

313
00:15:33,440 --> 00:15:35,150
feet down and do this this is a great

314
00:15:35,150 --> 00:15:40,370
way to begin this so as best you can

315
00:15:40,370 --> 00:15:42,020
remember when we just open the palms try

316
00:15:42,020 --> 00:15:45,440
to keep the shoulders relaxed and down

317
00:15:45,440 --> 00:15:48,350
the chest open collarbones nice and long

318
00:15:48,350 --> 00:15:50,450
keep it going here for 10 more seconds

319
00:15:50,450 --> 00:15:52,900
you got it

320
00:15:58,450 --> 00:16:02,900
and even it out awesome then cross the

321
00:16:02,900 --> 00:16:04,730
ankles take your prop put it to the side

322
00:16:04,730 --> 00:16:08,840
come to a cross-legged seat nice and

323
00:16:08,840 --> 00:16:12,710
tall take a rest big breath in supported

324
00:16:12,710 --> 00:16:18,560
by the breath big breath out awesome

325
00:16:18,560 --> 00:16:20,210
here we go soles of the feet come back

326
00:16:20,210 --> 00:16:21,950
out one more time find that shape that

327
00:16:21,950 --> 00:16:24,170
feels good but grow nice and tall up

328
00:16:24,170 --> 00:16:26,360
through the spine they maintain that

329
00:16:26,360 --> 00:16:27,890
lift up through the crown of the head as

330
00:16:27,890 --> 00:16:29,840
you slide the hands to the backs of the

331
00:16:29,840 --> 00:16:31,550
thighs one more time and we find this

332
00:16:31,550 --> 00:16:34,160
lift off so again we can stay here this

333
00:16:34,160 --> 00:16:35,030
time we're going to bring the knees

334
00:16:35,030 --> 00:16:36,380
together working on a little boat

335
00:16:36,380 --> 00:16:38,930
variation okay don't panic

336
00:16:38,930 --> 00:16:40,760
right think about lifting through the

337
00:16:40,760 --> 00:16:42,320
armpit chest in fact everyone loop your

338
00:16:42,320 --> 00:16:43,610
shoulders lift up through the armpit

339
00:16:43,610 --> 00:16:45,860
chest lift your heart and then maybe you

340
00:16:45,860 --> 00:16:47,450
reach the fingertips forward maybe you

341
00:16:47,450 --> 00:16:51,320
just stay here today two great moving

342
00:16:51,320 --> 00:16:52,970
through a little flow here we inhale in

343
00:16:52,970 --> 00:16:55,370
exhale fingertips out left to right or

344
00:16:55,370 --> 00:16:57,590
Flying V and we extend the legs out long

345
00:16:57,590 --> 00:17:01,750
whoo inhale in squeeze catch your breath

346
00:17:01,750 --> 00:17:06,619
exhale radiate fingers and toes great

347
00:17:06,619 --> 00:17:09,709
inhale squeeze lift your heart lift your

348
00:17:09,709 --> 00:17:10,730
heart keep your heart lifted as you

349
00:17:10,730 --> 00:17:16,599
exhale radiate everything out inhaling

350
00:17:16,599 --> 00:17:19,280
exhale think about the energy not the

351
00:17:19,280 --> 00:17:20,720
shape energy reaching through the

352
00:17:20,720 --> 00:17:23,030
fingertips in toes maybe you come into a

353
00:17:23,030 --> 00:17:24,500
full boat maybe just play here in the

354
00:17:24,500 --> 00:17:32,720
flow inhaling exhale reach this time

355
00:17:32,720 --> 00:17:37,370
inhale in exhale low boat fingertips

356
00:17:37,370 --> 00:17:38,720
reach towards the front edge of your mat

357
00:17:38,720 --> 00:17:41,090
so do the heels the toes low low low

358
00:17:41,090 --> 00:17:43,810
boat inhaling then exhale break free

359
00:17:43,810 --> 00:17:48,140
come to flat back awesome hands come to

360
00:17:48,140 --> 00:17:50,030
the belly we're gonna draw a circle here

361
00:17:50,030 --> 00:17:52,690
mm-hmm

362
00:17:54,130 --> 00:17:58,940
great work all right

363
00:17:58,940 --> 00:18:00,830
center yourself on your mat if you need

364
00:18:00,830 --> 00:18:02,780
to you guys are doing awesome

365
00:18:02,780 --> 00:18:07,050
lay two more things that we're done yes

366
00:18:07,050 --> 00:18:11,290
okay so here we go sole the left foot

367
00:18:11,290 --> 00:18:13,300
comes to the ground finish up with your

368
00:18:13,300 --> 00:18:17,710
belly Pet it really helps mmm okay we

369
00:18:17,710 --> 00:18:20,650
run across the right leg over the left

370
00:18:20,650 --> 00:18:25,559
as if you're sitting at a coffee shop

371
00:18:25,559 --> 00:18:30,730
cafe desk shut up Adrian okay and then

372
00:18:30,730 --> 00:18:32,650
fingertip excuse me we're analyse the

373
00:18:32,650 --> 00:18:34,210
fingertips bring them behind the head

374
00:18:34,210 --> 00:18:36,429
elbows nice and wide once again you can

375
00:18:36,429 --> 00:18:37,840
bring the thumbs to give yourself a

376
00:18:37,840 --> 00:18:39,030
little massage

377
00:18:39,030 --> 00:18:41,740
all right then press up off your left

378
00:18:41,740 --> 00:18:44,860
toes here find that lower back support

379
00:18:44,860 --> 00:18:47,320
so you can stay here or if you want to

380
00:18:47,320 --> 00:18:49,270
come to Eagle legs kind of fun here too

381
00:18:49,270 --> 00:18:51,010
if you can wrap that foot around but

382
00:18:51,010 --> 00:18:53,320
it's not necessary what is necessary is

383
00:18:53,320 --> 00:18:55,660
feeling that support in the back body

384
00:18:55,660 --> 00:18:58,510
which then triggers the abdominal wall

385
00:18:58,510 --> 00:19:01,660
here we go inhale in exhale this time we

386
00:19:01,660 --> 00:19:03,190
have permission to bring the elbows

387
00:19:03,190 --> 00:19:04,510
together we're gonna squeeze the knees

388
00:19:04,510 --> 00:19:06,220
up towards the elbows reach the elbows

389
00:19:06,220 --> 00:19:08,590
reach the elbows super strong towards

390
00:19:08,590 --> 00:19:13,240
the knees inhale lower maybe left toes

391
00:19:13,240 --> 00:19:14,320
touch the ground but you want to feel

392
00:19:14,320 --> 00:19:15,850
supporting that lower back so just play

393
00:19:15,850 --> 00:19:17,440
here maybe they don't go that far

394
00:19:17,440 --> 00:19:21,460
exhale lift try to stay soft in the

395
00:19:21,460 --> 00:19:23,170
sensory organs so soft in the face no

396
00:19:23,170 --> 00:19:25,120
clinched cheek clinch here keep it soft

397
00:19:25,120 --> 00:19:30,370
and easy exhale rounding in inhale

398
00:19:30,370 --> 00:19:36,250
expand exhale contract evil drives down

399
00:19:36,250 --> 00:19:39,990
inhale expansion

400
00:19:39,990 --> 00:19:43,780
exhale contract two more not a lot of

401
00:19:43,780 --> 00:19:49,080
these inhale still got a switch hexia

402
00:19:49,440 --> 00:19:53,160
time to find your breath

403
00:19:55,900 --> 00:19:59,870
great release left toes then left foot

404
00:19:59,870 --> 00:20:02,419
unravel take a second here to release

405
00:20:02,419 --> 00:20:07,580
the hands pet the belly and then same

406
00:20:07,580 --> 00:20:08,960
thing on the other side so press into

407
00:20:08,960 --> 00:20:12,280
your right foot cross the left leg over

408
00:20:12,280 --> 00:20:15,500
and then interlace the fingertips bring

409
00:20:15,500 --> 00:20:17,710
them behind the head when you're ready

410
00:20:17,710 --> 00:20:21,169
press off the right toes and find your

411
00:20:21,169 --> 00:20:24,650
Eagle legs maybe so check in with the

412
00:20:24,650 --> 00:20:26,240
lower back body here we go jumping right

413
00:20:26,240 --> 00:20:32,960
in inhale in exhales please inhale

414
00:20:32,960 --> 00:20:42,250
expand exhale squeeze inhale expand

415
00:20:42,250 --> 00:20:48,130
exhale squeeze stick with your breath

416
00:20:48,130 --> 00:20:50,480
maybe imagine your favorite song that

417
00:20:50,480 --> 00:20:53,750
has an eagle in it leave in the comments

418
00:20:53,750 --> 00:20:56,000
below what's your favorite song with an

419
00:20:56,000 --> 00:20:59,750
eagle in it here we go let's do two more

420
00:20:59,750 --> 00:21:04,520
you got it one more give it your all

421
00:21:04,520 --> 00:21:11,030
inhale expand exhale squeeze and slowly

422
00:21:11,030 --> 00:21:13,130
we unravel the first right toes to the

423
00:21:13,130 --> 00:21:18,559
ground so stay in control and then we

424
00:21:18,559 --> 00:21:24,080
unravel hands to the belly big breath in

425
00:21:24,080 --> 00:21:26,900
through the nose big breath out through

426
00:21:26,900 --> 00:21:33,020
the mouth all right

427
00:21:33,020 --> 00:21:35,179
ending with another Texas tea let's rock

428
00:21:35,179 --> 00:21:37,490
and roll the last thing here palms are

429
00:21:37,490 --> 00:21:41,600
gonna come down so if you're done so if

430
00:21:41,600 --> 00:21:43,460
you're done you can just repeat the

431
00:21:43,460 --> 00:21:45,440
reclined twist from before and work on a

432
00:21:45,440 --> 00:21:47,030
more restorative ending here just

433
00:21:47,030 --> 00:21:48,950
stretching otherwise we're going to play

434
00:21:48,950 --> 00:21:52,630
actually I'd have enough room to do this

435
00:21:53,500 --> 00:21:58,490
sure press up off the toes inhale scoop

436
00:21:58,490 --> 00:22:01,880
the heart up inhale in exhale ground

437
00:22:01,880 --> 00:22:03,350
through the shoulders down down down

438
00:22:03,350 --> 00:22:04,900
press into the palms

439
00:22:04,900 --> 00:22:07,000
inhale lift the legs up high you're

440
00:22:07,000 --> 00:22:08,320
gonna need to ground down through these

441
00:22:08,320 --> 00:22:10,590
arms super strong I'm gonna slowly

442
00:22:10,590 --> 00:22:17,220
teeter-totter - I'm sorry to the left

443
00:22:17,220 --> 00:22:19,390
try to keep the legs straight it's

444
00:22:19,390 --> 00:22:22,570
impossible inhale the center soft bend

445
00:22:22,570 --> 00:22:25,240
the knees will work and exhale to the

446
00:22:25,240 --> 00:22:27,250
right so we're doing the same version of

447
00:22:27,250 --> 00:22:28,450
what we did before just a little more

448
00:22:28,450 --> 00:22:33,640
intense inhale extend exhale maybe you

449
00:22:33,640 --> 00:22:36,720
repeat just extending the top leg

450
00:22:36,720 --> 00:22:38,770
teeter-tottering back and forth

451
00:22:38,770 --> 00:22:51,960
I say get creative that's what I say

452
00:22:51,960 --> 00:22:55,030
make sure you feel that support let's do

453
00:22:55,030 --> 00:23:02,860
one more on each side great and do the

454
00:23:02,860 --> 00:23:05,040
right

455
00:23:07,940 --> 00:23:11,030
inhale back to Center exhale bending at

456
00:23:11,030 --> 00:23:13,220
the knees coming all the way down

457
00:23:13,220 --> 00:23:15,050
awesome work bring the hands to the

458
00:23:15,050 --> 00:23:19,490
belly one final time and then Yogi's

459
00:23:19,490 --> 00:23:21,710
choice feet to the outer edge knees in

460
00:23:21,710 --> 00:23:24,680
or repeat the cobblers pose reclined

461
00:23:24,680 --> 00:23:26,810
here come into a shape where you can

462
00:23:26,810 --> 00:23:30,170
take a couple of nice quiet deep breaths

463
00:23:30,170 --> 00:23:38,170
and relax hmm

464
00:23:40,030 --> 00:23:43,040
close your eyes here and repeat the

465
00:23:43,040 --> 00:23:45,830
mantra to yourself at least once maybe

466
00:23:45,830 --> 00:23:49,220
twice three times if you're a rock star

467
00:23:49,220 --> 00:23:59,380
I feel supported I am supported

468
00:24:11,490 --> 00:24:13,919
and we'll release the mantra begin to

469
00:24:13,919 --> 00:24:17,190
open the eyes bring the knees in from

470
00:24:17,190 --> 00:24:18,419
here you can make your way to a

471
00:24:18,419 --> 00:24:20,970
shavasana or rock and roll up on into

472
00:24:20,970 --> 00:24:24,750
your day nice work everyone way to build

473
00:24:24,750 --> 00:24:27,630
strength in a supportive way I'll see

474
00:24:27,630 --> 00:24:30,380
you tomorrow

475
00:24:42,490 --> 00:24:44,550
you