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hey everyone welcome to 30 days of yoga

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camp it's day seven it's time to go to

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heaven and the mantra today is I am

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capable let's hop to it

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all right so today we're going to begin

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standing in Mountain Pose

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changing it up a little take a second to

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look down at your feet

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we're going to start with the feet flush

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together but if you are feeling a little

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unstable our wheel a little you know off

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balance or maybe you suffer from vertigo

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or stuff like that you know then you

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know you need to take a wider stance and

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that's right on but I'm going to begin

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with the feet flush together my feet are

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cold some rubbing them together and then

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I'm going to take a look down and lift

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the toes up so lift all 10 toes up and

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then just see if you can expand

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awareness throughout the feet maybe

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pressing down through the ball joint of

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the big toe and the ball joint of the

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pinky toes and then slowly and to see

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for fun if one by one you can release

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your toes down starting with the pinky

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toes and if you're not used to working

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the fee in this way this could be pretty

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intense and so we have this nice like

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foundation here when you grow up through

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the trunk so bend the knees and draw

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energy up through the arches of the feet

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the legs press into your foundation and

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stand up nice and tall good news a

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little massage today

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take your right hand bring it to your

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left trap in trapezius muscle here this

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big muscle that wraps around just give

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yourself just give your shoulder up

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basically so you can keep your feet

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planted though so if you started to

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fidget or if you lost track of your

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foundation just notice that and and then

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continue to give yourself a shoulder rub

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maybe even a peck rub all right release

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that take it to the other side left hand

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and then just notice if you started

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fidgeting your feet if you can kind of

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keep grounded through the feet here so I

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have a lot of friends who tell me you

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know I have trouble standing still I

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have lot of trouble being so hot enough

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yoga would be good for me and I'm always

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like dude that mean now get in here

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let's let's tend to it find some peace

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some stillness some people - still too

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heavy so we got to find some of movement

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so tools of yoga great or many okay

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you're ready doing the yoga are they on

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the why I'm selling people on you it

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okay drop that and then we'll take the

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fingertips all the way up and overhead

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so nice and easy here to start we're

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just going to warm up the spine I

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encourage you to stay focused on the

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feet so again just notice where you're

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holding your weight and see if you can

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stay nice and connected especially in

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your if your feet flush together we call

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this some a steep D he four-part equal

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standing there's a video on that you can

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go a little more in-depth so here we are

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letting the blood flow in the opposite

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direction in arms just checking out

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what's going on with the tailbone with

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the pelvis traveling up through the ribs

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see what's going on there and in the

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shoulders

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it's noticing and then here we go

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inhale look up careful not to crunch the

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back of the neck exhale we'll start

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softening at the fingertips and then

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slowly bending at the knees as you take

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it forward so as we continue this we're

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going to try to take out the sharp edges

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or the rigidity so find a softness as

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you roll it back up take your time after

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a couple tries you'll get the hang of it

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we inhale reach up press on all four

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corners of the feet reach reach reach

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and then exhale soften and slowly fold

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there's a tendency to rush this little

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warm-up here it's better if you keep it

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nice and slow slowly awakening through

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the legs stretching the hamstrings and

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getting your spinal flex on so you

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inhale reach exhale everything begins to

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cascade down so you can even find a

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little sense of you here warming up the

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neck think cat-cow here so we're kind of

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doing like a standing spinal flex today

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rather than on all fours

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keep it going even when you want to quit

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or get bored you're just now getting the

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hang of it

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we'll just do a couple more if you're

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feeling adventurous you might close your

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eyes play with your balance breathing

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deep here

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hmm and finishing up wherever you are

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and then exhaling coming to Mountain

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Pose go ahead and open the palms towards

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the front of your yoga mat or just

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forward here and tack a little weight in

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your fingertips then open up through the

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chest and once again check in with the

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feet

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keep going with the breath start a

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conversation there and then settle in

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tune in taking this time for yourself

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today the mantra today is I am capable

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so close your eyes and repeat the mantra

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to yourself three times

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I am capable notice what that means to

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you today if anything and then let's

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draw the palms together at the heart

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Anjali mudra bow the head to the hands

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and then interlace the fingertips and

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press the palms forward up and back

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soft knees here soft bend in the knees

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as you press the palms forward and then

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reach them far up and back great soft

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bend the knees here just so that you're

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not locking out and also so that you

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remember to drop the tailbone a little

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bit big breath in big breath out one

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more deep inhale in here then on an

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exhale release the fingertips bend the

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elbows thumbs are going to aim towards

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the back

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pinkie sword the front as you bend the

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elbow slide back round here we'll should

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feel good in the shoulders three times

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like that inhale exhale inhale we can

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straighten the legs here just don't lock

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get the juices flowing inhale and exhale

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beautiful inhale reach up exhale hands

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to heart

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gorgeous so keep the palms here sternum

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to thumbs and we're just going to slowly

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toe heel a very fancy yoga term toe heel

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toe heel our way all the way out to a

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nice wide stance so a great way to kind

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of check the stance is to send the arms

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out wide and just kind of see it's not

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going to be exact but about wrist width

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Wow say that five times fast wrist width

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about wrist width apart is where the

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ankles want to drop or more or less for

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me it's about here but and then palms

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can come back together turn the two big

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toes in and then soften through the

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knees as you press strongly through the

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outer edges of the feet engage through

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the inner legs inner thighs by drawing

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energy up from the arches whatever that

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means to you think upward current of

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energy through the front body thanks

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Superman superwoman and think grounding

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energy

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through the back body so shoulder blades

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tail and breathe Here I am capable

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once again we interlace the fingertips

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press the palms forward and then reach

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them up and back stay grounded through

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your feet inhale in exhale break free

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bend the elbows thumbs back three of

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these inhale strong legs exhale bend the

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elbows spread those fingertips inhale

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reach how's your belly exhale and then

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inhale reach exhale we're going to begin

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to hinge at the hips foundation strong

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press on all four corners of the feet

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really really engaged with the inner

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thighs best you can drawing energy up

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and in and then we'll send the

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fingertips forward just for one breath

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connecting to your core hug the lower

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ribs in and then slowly release

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fingertips to the mat now if you have a

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block or a chair you might bring the

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earth up to you here especially if

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you're new to the practice right this

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can be a little intense this is such a

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healing post ending wide legged forward

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fold

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I love it for so many things it's one of

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my go-to s great for a little energy

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great for all the systems so just

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breathe here after you feel like you've

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gathered your bearings and you have your

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foundation allow the weight of the head

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to relax over the full posture for those

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of you practicing for a while or wanting

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to just go a little deeper is to take

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the palms and walk them gently got a

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hold on your foundation in line with the

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arches of the feet then loop the

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shoulders elbows want to splay out left

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to right hug them in and then maybe the

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crown of the head comes to the earth but

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half the people doing this video right

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now just got upset so remember you are

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capable stay present we don't have to

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have everything at once we can enjoy the

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ride so maybe you'll never get here it's

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boring anyway

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getting its fund soft knees I think you

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get the gist though so we're here for

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two more breaths where ever you are

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again pulling a chair into the picture

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or using the couch leg is also a great

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great great way to slowly open up the

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muscles stretch the muscles to come out

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of the posture we press into the

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foundation press into the outer edges

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engage your Center your core and we'll

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bring the hands to the waistline for

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support loop the shoulders try to reach

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the elbows back towards each other and

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we'll inhale follow the heart as it

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lifts up Oh gorgeous okay legs are

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working strong here but stick with me

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we're going to keep the left foot where

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it is and slowly mindfully be so mindful

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of your right knee we'll turn the right

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toes out okay again if your legs are

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shaking like crazy you can come up for a

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second you got the power so we're going

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to come into a warrior two here so heel

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to arch alignment here front heel to

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back arch and when you're ready we'll

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explore we bend the front knee we stand

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up nice and tall in the torso here so

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lifting through the front body grounding

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through the back body nice strong

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warrior two take your gaze out beyond

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the front fingertips and maybe you or

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maybe you close your eyes but consider

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your mantra for today I am capable big

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breath in big breath out keep the front

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knee bent here we're going to begin to

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bend the right elbow pull the right hip

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crease back and come into an extended

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side angle I'm pressing into the knife

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edge of the back foot whenever you're

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ready I Oh whenever you're ready

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whenever you're ready open your left

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fingertips to this guy then go through

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your checklist opening through the chest

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finding that action lengthening through

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the

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Tale through the crown we're going to go

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for a little circular motion here so

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whatever feels good whatever tempo

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dropping the fingertips down to come up

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moving with the breath down to come up

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and then we'll do one more down to come

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on then maybe we'll take the fingertips

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to the front and maybe even we come into

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the full expression maybe not maybe we

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stay on the thigh one more breath here

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you got it

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then everyone powered through that front

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leg super strong and we reverse

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everything straighten the front leg and

277
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reach the right fingertips back big

278
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breath in big breath out sends you back

279
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to warrior two rat awesome turn the

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right toes in same thing on over to the

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other side and we come into our best and

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most beautiful warrior to pull the

283
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pinkies back find that length through

284
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the spinal column legs are working hard

285
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here so once you feel like you have your

286
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shape it's kind of connected to your

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alignment your action

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then let's embody it with the breath

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here we go maybe take your focus out

290
00:14:21,130 --> 00:14:22,990
pass the left fingertips here give it

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00:14:22,990 --> 00:14:28,020
your all big breaths in long breaths out

292
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one more inhale pressing into the knife

293
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edge of that back foot you got it now

294
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here we go softening the left elbow

295
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careful not to collapse right onto that

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thigh so keep an awareness through the

297
00:14:42,190 --> 00:14:44,170
spine here and then whenever you're

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00:14:44,170 --> 00:14:46,770
ready taking the right fingertips up

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00:14:46,770 --> 00:14:49,270
extended side angle so this is beautiful

300
00:14:49,270 --> 00:14:51,520
line from the crown all the way to the

301
00:14:51,520 --> 00:14:54,010
the back foot there keep your right

302
00:14:54,010 --> 00:14:56,620
inner thigh engage drawl the shoulders

303
00:14:56,620 --> 00:14:59,230
away from the ears so whenever I see

304
00:14:59,230 --> 00:15:00,850
this posture I feel like beginners feel

305
00:15:00,850 --> 00:15:02,890
like it looks easy but then you get

306
00:15:02,890 --> 00:15:04,120
there and you realize there's a lot of

307
00:15:04,120 --> 00:15:06,300
work going on in the torso to keep you

308
00:15:06,300 --> 00:15:10,780
lengthened and light so find a lightness

309
00:15:10,780 --> 00:15:13,450
here careful not to collapse lots of

310
00:15:13,450 --> 00:15:14,700
space between the ears and shoulders

311
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then the mind starts to go I want to

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give up I'm too tired

313
00:15:17,860 --> 00:15:19,990
let's find some movement dropping the

314
00:15:19,990 --> 00:15:24,339
right fingertips down to come up open

315
00:15:24,339 --> 00:15:25,540
you up to the shoulder here the chest

316
00:15:25,540 --> 00:15:35,050
down to come on and come up if you want

317
00:15:35,050 --> 00:15:36,600
to come into the full expression here

318
00:15:36,600 --> 00:15:47,350
give it a try an inhale in exhale all

319
00:15:47,350 --> 00:15:49,570
the way back we straighten for the front

320
00:15:49,570 --> 00:15:51,490
leg nice strong power to that front leg

321
00:15:51,490 --> 00:15:54,610
and we reverse it left fingertips

322
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reaching back lengthen through the crown

323
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breathe breathe breathe

324
00:15:58,950 --> 00:16:01,540
then inhale lift your chin slightly and

325
00:16:01,540 --> 00:16:05,490
then exhale warrior two you got

326
00:16:05,760 --> 00:16:08,290
beautiful so from here I'm gonna bring

327
00:16:08,290 --> 00:16:11,410
the hands to the waistline and I'm going

328
00:16:11,410 --> 00:16:14,230
to turn the left toes in then I'm going

329
00:16:14,230 --> 00:16:15,850
to make my way back in doing the heel

330
00:16:15,850 --> 00:16:20,019
toe move and if you're feeling risky you

331
00:16:20,019 --> 00:16:22,199
can just have a little silly moment here

332
00:16:22,199 --> 00:16:25,060
if I can be silly on YouTube you can be

333
00:16:25,060 --> 00:16:26,709
silly in the privacy of your own home

334
00:16:26,709 --> 00:16:29,019
dang it so you might just have a little

335
00:16:29,019 --> 00:16:31,000
fun moment there bringing it in and

336
00:16:31,000 --> 00:16:33,070
shaking it off if you're doing this

337
00:16:33,070 --> 00:16:34,899
video with someone maybe have a little

338
00:16:34,899 --> 00:16:36,940
dance break with them right so the

339
00:16:36,940 --> 00:16:38,860
warrior the warrior poses can be a

340
00:16:38,860 --> 00:16:41,230
little serious anything with strong

341
00:16:41,230 --> 00:16:44,140
strong legs right we get really take a

342
00:16:44,140 --> 00:16:47,970
second here and shake it off in your own

343
00:16:47,970 --> 00:16:52,779
fashion alright so after you've taken a

344
00:16:52,779 --> 00:16:54,250
second to shake it out or drop it like

345
00:16:54,250 --> 00:16:55,839
it's hot or have a little dance party or

346
00:16:55,839 --> 00:16:57,820
if you just sit there like this like a

347
00:16:57,820 --> 00:17:01,029
grumpy grump that's fine too we're going

348
00:17:01,029 --> 00:17:02,440
to take what we just did there the

349
00:17:02,440 --> 00:17:04,900
connection to the earth working the legs

350
00:17:04,900 --> 00:17:06,459
the core the length through the spinal

351
00:17:06,459 --> 00:17:09,520
column and practice tree okay so first

352
00:17:09,520 --> 00:17:10,809
we connect to the breath palms together

353
00:17:10,809 --> 00:17:14,859
at the heart big inhale big exhale to

354
00:17:14,859 --> 00:17:17,399
just ground

355
00:17:17,589 --> 00:17:20,329
inhale find a focal point we call the

356
00:17:20,329 --> 00:17:23,420
citrus tea in Sanskrit ins a place or a

357
00:17:23,420 --> 00:17:27,380
point for you to land your gaze upon and

358
00:17:27,380 --> 00:17:29,000
this is going to help you with your

359
00:17:29,000 --> 00:17:30,830
balance so find something to focus on

360
00:17:30,830 --> 00:17:34,640
and then slowly shift your weight to

361
00:17:34,640 --> 00:17:36,710
your left foot peel the right toes up

362
00:17:36,710 --> 00:17:41,480
towards the sky nice and slow lifting

363
00:17:41,480 --> 00:17:43,970
through the right knee and then we'll

364
00:17:43,970 --> 00:17:45,650
catch the right knee squeeze it up in it

365
00:17:45,650 --> 00:17:47,210
and it's here that will take a second to

366
00:17:47,210 --> 00:17:49,250
softly bend through the standing leg and

367
00:17:49,250 --> 00:17:54,680
press away from the earth great

368
00:17:54,680 --> 00:17:56,900
so from here left thumb is going to come

369
00:17:56,900 --> 00:17:58,310
to the heart or the sternum just I

370
00:17:58,310 --> 00:18:00,920
remember to stay lifted there and not

371
00:18:00,920 --> 00:18:04,370
collapsed oh right if this is lifted all

372
00:18:04,370 --> 00:18:07,430
my Energy's thinking up standing foot

373
00:18:07,430 --> 00:18:11,180
strong grounding down here we go so feel

374
00:18:11,180 --> 00:18:12,500
free to head into the posture already

375
00:18:12,500 --> 00:18:15,770
obviously but I want to guide people who

376
00:18:15,770 --> 00:18:17,210
are new to the practice here you might

377
00:18:17,210 --> 00:18:18,620
take your right heel up towards your

378
00:18:18,620 --> 00:18:21,440
Center super important everyone take the

379
00:18:21,440 --> 00:18:22,760
left side of your body your left thigh

380
00:18:22,760 --> 00:18:24,590
press find a little resistance here so

381
00:18:24,590 --> 00:18:26,840
we're not just sinking in and holding on

382
00:18:26,840 --> 00:18:28,790
for dear life Moo I did that for a lot

383
00:18:28,790 --> 00:18:30,890
of years so fine strength all that work

384
00:18:30,890 --> 00:18:32,780
you just did an extended side angle and

385
00:18:32,780 --> 00:18:36,890
warrior find that lift up through the

386
00:18:36,890 --> 00:18:39,230
pelvic floor press back with the left

387
00:18:39,230 --> 00:18:41,480
thigh top of the right thigh rolls out

388
00:18:41,480 --> 00:18:43,820
we just play here if you fall I'll catch

389
00:18:43,820 --> 00:18:45,830
you will catch you don't worry find that

390
00:18:45,830 --> 00:18:49,310
lift in the front body other options to

391
00:18:49,310 --> 00:18:52,910
be below the knee or to keep the toes on

392
00:18:52,910 --> 00:18:54,890
the earth so careful just not to crash

393
00:18:54,890 --> 00:18:56,900
on the knee and if you get in the habit

394
00:18:56,900 --> 00:18:58,580
of that it's not really great for the

395
00:18:58,580 --> 00:19:01,250
knee okay so a little moment to play

396
00:19:01,250 --> 00:19:03,380
here so obviously we're not going to be

397
00:19:03,380 --> 00:19:05,270
perfectly in sync so you're tending to

398
00:19:05,270 --> 00:19:07,190
your body and your balance your

399
00:19:07,190 --> 00:19:12,400
stability today really working on

400
00:19:12,400 --> 00:19:17,990
finding that lift paying attention to

401
00:19:17,990 --> 00:19:21,530
the fine details maybe you reach the

402
00:19:21,530 --> 00:19:27,710
fingertips up maybe you take a mudra how

403
00:19:27,710 --> 00:19:29,360
about what that is hopefully that

404
00:19:29,360 --> 00:19:29,970
doesn't mean

405
00:19:29,970 --> 00:19:37,770
Bassel right whoa and then remember your

406
00:19:37,770 --> 00:19:40,410
mantra so even if the process is a bit

407
00:19:40,410 --> 00:19:41,220
messy today

408
00:19:41,220 --> 00:19:43,980
stick with it I am capable as sticking

409
00:19:43,980 --> 00:19:48,660
with the process staying peaceful when I

410
00:19:48,660 --> 00:19:51,240
fall maybe you're a dancing tree or

411
00:19:51,240 --> 00:19:53,820
moving tree today take one more breath

412
00:19:53,820 --> 00:19:55,530
wherever you are and then we'll slowly

413
00:19:55,530 --> 00:19:59,070
release take a second to just kind of

414
00:19:59,070 --> 00:20:02,220
shake out through the feeds pony pony

415
00:20:02,220 --> 00:20:03,630
through the feet and then we'll take it

416
00:20:03,630 --> 00:20:05,250
to the other side and you can work in

417
00:20:05,250 --> 00:20:07,640
your own time here finding that focus

418
00:20:07,640 --> 00:20:09,480
spreading awareness through the feet

419
00:20:09,480 --> 00:20:10,800
just like we did at the beginning of our

420
00:20:10,800 --> 00:20:13,860
practice and then just careful not to

421
00:20:13,860 --> 00:20:16,800
sink over into that right hip find that

422
00:20:16,800 --> 00:20:21,570
lift here we go peeling the left toes up

423
00:20:21,570 --> 00:20:25,380
all the way up up up we'll catch the

424
00:20:25,380 --> 00:20:27,690
left knee squeeze squeeze squeeze lift

425
00:20:27,690 --> 00:20:29,940
the heart keep the shoulders grounding

426
00:20:29,940 --> 00:20:32,610
down and then this is your free time to

427
00:20:32,610 --> 00:20:34,890
play so you'll slide the right hand over

428
00:20:34,890 --> 00:20:37,470
to the left ankle maybe you hike it all

429
00:20:37,470 --> 00:20:40,290
the way up to your Center pressing back

430
00:20:40,290 --> 00:20:42,480
with the right side body going through

431
00:20:42,480 --> 00:20:44,520
your checklist so if you have a tendency

432
00:20:44,520 --> 00:20:46,440
and again this whole yoga camp is all

433
00:20:46,440 --> 00:20:48,480
about just going a little deeper playing

434
00:20:48,480 --> 00:20:50,280
with a full body experience and

435
00:20:50,280 --> 00:20:52,380
considering the mental experience the

436
00:20:52,380 --> 00:20:55,710
mind to so if you know tree pose well

437
00:20:55,710 --> 00:20:58,140
you might just have a tendency I'm not

438
00:20:58,140 --> 00:20:59,850
saying you do you might have a tendency

439
00:20:59,850 --> 00:21:02,580
to just like find it and get it and hold

440
00:21:02,580 --> 00:21:04,230
it hold on to it for dear life but are

441
00:21:04,230 --> 00:21:08,100
you experiencing what's going on are you

442
00:21:08,100 --> 00:21:13,140
having experience like that again left

443
00:21:13,140 --> 00:21:16,140
toes can be on the earth this might be

444
00:21:16,140 --> 00:21:18,650
your tree pose

445
00:21:21,749 --> 00:21:26,049
and then again if you fall just come

446
00:21:26,049 --> 00:21:29,739
back to it don't give up top of the left

447
00:21:29,739 --> 00:21:33,970
thigh rolling down and out if you're

448
00:21:33,970 --> 00:21:35,440
feeling super strong today or maybe

449
00:21:35,440 --> 00:21:37,659
you're doing yoga camp for the second

450
00:21:37,659 --> 00:21:39,220
time you might play with closing your

451
00:21:39,220 --> 00:21:41,159
eyes whoa

452
00:21:41,159 --> 00:21:45,669
and maybe you take a mudra or variation

453
00:21:45,669 --> 00:21:56,049
with the arms take one more breath

454
00:21:56,049 --> 00:21:58,840
wherever you are and then with control

455
00:21:58,840 --> 00:22:01,359
best you can with control release left

456
00:22:01,359 --> 00:22:05,019
foot down great bring the feet together

457
00:22:05,019 --> 00:22:07,539
just like we began palms come together

458
00:22:07,539 --> 00:22:08,379
at the heart

459
00:22:08,379 --> 00:22:11,109
loop the shoulders close your eyes feel

460
00:22:11,109 --> 00:22:12,879
the sensations on the soles your feet

461
00:22:12,879 --> 00:22:14,769
feel the sensations in your legs your

462
00:22:14,769 --> 00:22:24,119
hips lift your heart inhale in exhale

463
00:22:24,119 --> 00:22:29,109
release inhale reach the fingertips

464
00:22:29,109 --> 00:22:32,470
towards the sky and repeating just what

465
00:22:32,470 --> 00:22:34,179
we did at the beginning rolling it down

466
00:22:34,179 --> 00:22:39,369
forward fold bend the knees as

467
00:22:39,369 --> 00:22:42,399
generously as you need to shake the head

468
00:22:42,399 --> 00:22:45,669
a little yes a little no maybe walk the

469
00:22:45,669 --> 00:22:49,840
fingertips side to side then walk the

470
00:22:49,840 --> 00:22:52,169
feet out hip-width apart

471
00:22:52,169 --> 00:22:54,850
fingertips on the mat heels are going to

472
00:22:54,850 --> 00:22:57,460
lift they come into a squat just for a

473
00:22:57,460 --> 00:23:00,580
moment here inhale open the heart heels

474
00:23:00,580 --> 00:23:02,200
can be lifted for this one today nice

475
00:23:02,200 --> 00:23:05,769
froggy pose and then exhale press into

476
00:23:05,769 --> 00:23:08,139
the feet slowly roll Ibaka

477
00:23:08,139 --> 00:23:13,570
all the way to standing inhale take up

478
00:23:13,570 --> 00:23:15,700
space as much space as you can take up

479
00:23:15,700 --> 00:23:17,379
here spread the fingertips left to right

480
00:23:17,379 --> 00:23:18,390
inhale

481
00:23:18,390 --> 00:23:25,700
I am capable and exhale hands to heart

482
00:23:26,510 --> 00:23:28,830
great let's take one last breath in

483
00:23:28,830 --> 00:23:30,900
together ready inhale in through the

484
00:23:30,900 --> 00:23:34,500
nostrils and exhale sigh it out let it

485
00:23:34,500 --> 00:23:38,910
go sweet awesome practice today my

486
00:23:38,910 --> 00:23:41,370
friends have a great rest of your day

487
00:23:41,370 --> 00:23:44,209
namaste