hey everyone welcome to 30 days of yoga

camp it's day 6 and you know what that

means right six-pack ABS critter

protector now if you're new to the

channel you know that I really don't

subscribe to that sort of thing but it's

time to have a little fun and build our

course so the mantra today is not I am

strong but it is I am supported or I

feel supported so let's hop on the mat

and get started

all right my sweet friends let's begin

on our backs soles of the feet on the

mat spine relaxed out long on your yoga

mat take a second to just get settled

maybe bring the hands to the area in

which we are targeting today and the

reason the affirmation today is I feel

supported I am supported is that I love

the idea of blending kind of building

strengthen and and and getting those

chiseled ABS we all want from within and

with support I also love the idea just

as you get settled in here I just want

to tell you this I also love the idea of

kind of spinning multiple plates and I

think this is what yoga camp is all

about is like it's ok to want to trim

your belly fat now are we doing are we

doing yourself a service though by

having toxic thoughts can we accept our

body where it's at today can you know

like can we do it can we attend to it in

a way that isn't self destructive and so

I think today is just a fun opportunity

to play with that so yeah we're gonna

work on the abdominal wall muscles of

the abdominal wall but we are also going

to make sure we feel supported I'm gonna

do it in a supporting way so that said

let's take it the physical manifestation

of that right here right now and take

the hips lift them up so that your

tailbone it kind of like a bridge pose

here is reaching towards the backs of

the knees and then slowly lower back

down and make sure that your lower back

feels flush so you might feel kind of a

connect here in your Center yeah great

then we'll come up onto the toes if you

can keep the lower back flesh and then

lift the right knee up followed by the

left oh and you can feel your belly

connect there so now lower back is

definitely super flush with the mat

great draw your toes out just to play

when it play

with when it comes up and then draw your

knees in to play with when the lower

back feels flush so again just a couple

moments here to go okay no matter what

I'm going to feel supported in my lower

back this is going to be important for

our practice today and then when you

feel like you have a little bit of my

connect to that then just give yourself

a big hug yay begin to deepen the breath

go ahead and close your eyes here for a

sec hmm so the practice isn't super long

today but we are gonna go for the gold

so if you're feeling tired or maybe

you're feeling panicked about working on

the abdominals can you also consider and

remind yourself that your yoga practice

has your back literally in this moment

so with the eyes closed and the spine

nice and long you can just imagine your

yoga mat or the earth rising up to meet

your spine feel your back body supported

sweet and then send the fingertips out

Texas tea for all my Texans sorry kind

of fuzzy thing so we're gonna finish and

end in a Texas tea today press the palms

down draw the shoulders down towards the

earth just warming up here inhale scoop

then use towards the heart exhale slowly

send the knees to the left right I was

going to want to come up I'm gonna keep

nice and tension through that right

shoulder and right palm maybe you turn

onto the right ear here and everyone

take a deep breath in fill your belly

with air big breath out

big breath in and then you use the

exhale keep your tailbone scooped up

lower back connected to the earth to

come back to Center inhale in knees

towards the heart lower back and nice

and supported exhale over to the right

ouch over on to my mic pack power

through I'm just kidding so notice that

the left hand is coming up here see if

you can just ground down it doesn't have

to touch the earth right it'll take time

to find that space but a couple nice

deep reps here and then use an exhale to

bring it back to Center

alright so now moving with the breath

keep your palms glued down inhale knees

to the heart exhale knees to the left

inhale knees to the heart to Center

exhale knees to the right keep it going

inhale to Center

exhale inhale stay grounded through your

foundation here protect the lower back

warming up

to add to it you can start to extend

that top leg so just at giving I'm just

giving variations for all different

levels here inhale you come to Center

and exhale to the right this is a great

way to begin to stimulate the muscles of

the abdominal wall if you're new to the

practice because you have the support

your neck is supported your head is nice

and long let's do one more on each side

great for the digestive organs back to

Center inhale go ahead and give yourself

a wrap around one more time great then

we'll interlace the fingertips go ahead

and give the legs a break go ahead and

bring the soles of the feet back to the

mat we're gonna interlace the fingertips

and bring them up and over behind the

head now close your eyes and just take a

nice sunshiny moment here close your

eyes imagine yourself by the pool maybe

on the beach alright whatever your happy

place is keep that to yourself

just kidding extend the thumbs give

yourself a little massage so again we

can work the muscles of the abdominal we

can work out we can we can do all these

things without having to take on any

sort of identity we can be ourselves

about it and hopefully it's in a self

loving supportive way so take a second

here with the thumbs extended to kind of

gently pull just just gently pull the

back of the head out keep the elbows

super wide and when you're ready

once again we'll lift the knees up but

this time we're gonna try to stack them

more or less over the hip points now

play with that rocking the pelvis here

find that support remember your

affirmation today in the lower back so

this the affirmation today could have

been I am strong but nah we know we're

gonna work those muscles so let's marry

it let's find a little balance let's

find a little support

so that may mean you just stay here

you're already feeling it these muscles

are already starting to tremble and you

know you sorry I'm doing a little self

adjustment human moment and you just

stay here otherwise inhale in exhale

lift the head the neck the shoulders up

and be careful not to crunch so best you

can keep the elbows nice and wide create

a little neck hammock here for yourself

that feels supported and remember this

line from the crown of the head to the

tip of the tailbone okay we've done this

before together in yoga camp

inhale exhale and here we go inhale

lower exhale lift inhale lower exhale it

keep the elbows super wide if you need

to bring the fingertips to the temples

here you can otherwise I like the neck

hammock alright when you feel like you

have that lower back support we'll begin

so big inhale in here and on the exhale

we lift now

elbows stay nice and wide you should

feel this here as you scoop the tailbone

up lower back support super important

inhale lower

on your next exhale lift then when

you're ready to get your groove on

inhale lower exhale lift keep it going

inhale lower exhale lift and now you got

to get your groove on here tailbone

scooping up pay attention to the lower

back sting super flush with the mat keep

it going inhale lower exhale lift lots

of space between the chin and chest

inhale lower exhale lift

five more what we got this in yeah

and three more and last one you got it

exhale lift after your last one reach

the fingertips towards the outer edges

of the feet straighten the legs inhale

reach reach reach reach and then exhale

release everything soles of the feet

come together knees nice and wide hands

to the belly give yourself a little pet

ahh nice work everyone

really really nice hmm

take a nice refreshing breath in through

the nose and out through the mouth here

we go take the fingertips to the outer

edges of your legs bring your knees back

in press off the toes find that support

in the lower back super important the

most important thing

I feel support then again you may not

make this perfect shape until you build

this muscles so for me I like to bring

my knees even a little closer in so that

I'm nice and flush in the lower back

this time we are going to bring

fingertips to the temples so rather than

behind that to the temples inhale in

exhale lift elbows are going to stay

nice and wide here at neutral then here

we go right toes are gonna touch down

towards the earth as I cross right elbow

over towards the top of the left thigh

or the knee touch inhale to neutral

elbows nice and wide exhale twist

inhale to neutral exhale twist toes tap

inhale the neutral exhale tap and twist

that's what we should call this in and

Hale to neutral exhale tap into ice now

close your eyes take your eyes off the

video begin to move in your own rhythm

at your own pace with the breath and

five more seconds even it out and take a

break this time feet to the outer edge

of your mat knees fall into Center hands

come to the belly and we soften

everything and release give yourself a

little pet great job and inhale in nice

refreshing breath in exhale let it go

out through the mouth rock on let's rock

and roll hands come to the backs of the

thighs we're gonna rock all the way up

to a seat this is where we get to grab

our props prop so I wanted to be

creative and just grab any old prop my

house but I decided to just use the

block here but I'm gonna let you be

creative and I love to see or hear about

what you use over the past few years

it's been nice to see people use

different things everything from

t-shirts to socks to books to trophies

to animals

no no animals are ever harmed so grab

your prop also just give me a little

break here grab your prop and then go

ahead and come to a position like that

you would sit in watching something so

that it's like it's comfortable and

supported so that your sitting bones are

kind of really into the earth so try not

to come into this perfect yoga shape

here but come into this place that feels

supported where you can actually

find a little lift in the heart because

this is where we're gonna start because

ultimately we want to be supportive in

this next move and these an ask next

couple moves so rather than trying to

hit the shape Chinese just stick with

the process and then one day you'll hit

that shape and you'll be like ah but

till then let's make sure we feel

supported so for starters go ahead and

ring your prop right to your side we're

gonna take the hands to the backs of the

thighs and then keep that lift in the

heart as you slowly tilt back so this is

gonna be a little different for everyone

hold on for dear life so there's no

cheating right now you might even clasp

the wrists here and just notice what it

feels like to be collapsed in the spine

in the chest and what it feels like to

be supported to kind of lift it in the

torso here right okay and then from here

we might reach the fingertips forward

again you can stay here it's working on

that support through the spinal column

you might stay here you can reach the

fingertips forward

so take one more moment here to flip the

palms up and lift through the heart even

more deep breath in and then exhale

everyone release come back to that shape

that feels good here nice and supported

comfortable take a break alright now

grab your prop same thing find that lift

here I'm just gonna take our prop and

slowly do a little figure eight here so

passing it through the legs move nice

and slow keep the heart lifted keep the

heart lifted keep the heart lifted so

this is gonna happen this collapse keep

the heart lifted if you have to put the

feet down and do this this is a great

way to begin this so as best you can

remember when we just open the palms try

to keep the shoulders relaxed and down

the chest open collarbones nice and long

keep it going here for 10 more seconds

you got it

and even it out awesome then cross the

ankles take your prop put it to the side

come to a cross-legged seat nice and

tall take a rest big breath in supported

by the breath big breath out awesome

here we go soles of the feet come back

out one more time find that shape that

feels good but grow nice and tall up

through the spine they maintain that

lift up through the crown of the head as

you slide the hands to the backs of the

thighs one more time and we find this

lift off so again we can stay here this

time we're going to bring the knees

together working on a little boat

variation okay don't panic

right think about lifting through the

armpit chest in fact everyone loop your

shoulders lift up through the armpit

chest lift your heart and then maybe you

reach the fingertips forward maybe you

just stay here today two great moving

through a little flow here we inhale in

exhale fingertips out left to right or

Flying V and we extend the legs out long

whoo inhale in squeeze catch your breath

exhale radiate fingers and toes great

inhale squeeze lift your heart lift your

heart keep your heart lifted as you

exhale radiate everything out inhaling

exhale think about the energy not the

shape energy reaching through the

fingertips in toes maybe you come into a

full boat maybe just play here in the

flow inhaling exhale reach this time

inhale in exhale low boat fingertips

reach towards the front edge of your mat

so do the heels the toes low low low

boat inhaling then exhale break free

come to flat back awesome hands come to

the belly we're gonna draw a circle here

mm-hmm

great work all right

center yourself on your mat if you need

to you guys are doing awesome

lay two more things that we're done yes

okay so here we go sole the left foot

comes to the ground finish up with your

belly Pet it really helps mmm okay we

run across the right leg over the left

as if you're sitting at a coffee shop

cafe desk shut up Adrian okay and then

fingertip excuse me we're analyse the

fingertips bring them behind the head

elbows nice and wide once again you can

bring the thumbs to give yourself a

little massage

all right then press up off your left

toes here find that lower back support

so you can stay here or if you want to

come to Eagle legs kind of fun here too

if you can wrap that foot around but

it's not necessary what is necessary is

feeling that support in the back body

which then triggers the abdominal wall

here we go inhale in exhale this time we

have permission to bring the elbows

together we're gonna squeeze the knees

up towards the elbows reach the elbows

reach the elbows super strong towards

the knees inhale lower maybe left toes

touch the ground but you want to feel

supporting that lower back so just play

here maybe they don't go that far

exhale lift try to stay soft in the

sensory organs so soft in the face no

clinched cheek clinch here keep it soft

and easy exhale rounding in inhale

expand exhale contract evil drives down

inhale expansion

exhale contract two more not a lot of

these inhale still got a switch hexia

time to find your breath

great release left toes then left foot

unravel take a second here to release

the hands pet the belly and then same

thing on the other side so press into

your right foot cross the left leg over

and then interlace the fingertips bring

them behind the head when you're ready

press off the right toes and find your

Eagle legs maybe so check in with the

lower back body here we go jumping right

in inhale in exhales please inhale

expand exhale squeeze inhale expand

exhale squeeze stick with your breath

maybe imagine your favorite song that

has an eagle in it leave in the comments

below what's your favorite song with an

eagle in it here we go let's do two more

you got it one more give it your all

inhale expand exhale squeeze and slowly

we unravel the first right toes to the

ground so stay in control and then we

unravel hands to the belly big breath in

through the nose big breath out through

the mouth all right

ending with another Texas tea let's rock

and roll the last thing here palms are

gonna come down so if you're done so if

you're done you can just repeat the

reclined twist from before and work on a

more restorative ending here just

stretching otherwise we're going to play

actually I'd have enough room to do this

sure press up off the toes inhale scoop

the heart up inhale in exhale ground

through the shoulders down down down

press into the palms

inhale lift the legs up high you're

gonna need to ground down through these

arms super strong I'm gonna slowly

teeter-totter - I'm sorry to the left

try to keep the legs straight it's

impossible inhale the center soft bend

the knees will work and exhale to the

right so we're doing the same version of

what we did before just a little more

intense inhale extend exhale maybe you

repeat just extending the top leg

teeter-tottering back and forth

I say get creative that's what I say

make sure you feel that support let's do

one more on each side great and do the

right

inhale back to Center exhale bending at

the knees coming all the way down

awesome work bring the hands to the

belly one final time and then Yogi's

choice feet to the outer edge knees in

or repeat the cobblers pose reclined

here come into a shape where you can

take a couple of nice quiet deep breaths

and relax hmm

close your eyes here and repeat the

mantra to yourself at least once maybe

twice three times if you're a rock star

I feel supported I am supported

and we'll release the mantra begin to

open the eyes bring the knees in from

here you can make your way to a

shavasana or rock and roll up on into

your day nice work everyone way to build

strength in a supportive way I'll see

you tomorrow

you