hey everyone welcome to 30 days of yoga camp it's day seven it's time to go to heaven and the mantra today is I am capable let's hop to it all right so today we're going to begin standing in Mountain Pose changing it up a little take a second to look down at your feet we're going to start with the feet flush together but if you are feeling a little unstable our wheel a little you know off balance or maybe you suffer from vertigo or stuff like that you know then you know you need to take a wider stance and that's right on but I'm going to begin with the feet flush together my feet are cold some rubbing them together and then I'm going to take a look down and lift the toes up so lift all 10 toes up and then just see if you can expand awareness throughout the feet maybe pressing down through the ball joint of the big toe and the ball joint of the pinky toes and then slowly and to see for fun if one by one you can release your toes down starting with the pinky toes and if you're not used to working the fee in this way this could be pretty intense and so we have this nice like foundation here when you grow up through the trunk so bend the knees and draw energy up through the arches of the feet the legs press into your foundation and stand up nice and tall good news a little massage today take your right hand bring it to your left trap in trapezius muscle here this big muscle that wraps around just give yourself just give your shoulder up basically so you can keep your feet planted though so if you started to fidget or if you lost track of your foundation just notice that and and then continue to give yourself a shoulder rub maybe even a peck rub all right release that take it to the other side left hand and then just notice if you started fidgeting your feet if you can kind of keep grounded through the feet here so I have a lot of friends who tell me you know I have trouble standing still I have lot of trouble being so hot enough yoga would be good for me and I'm always like dude that mean now get in here let's let's tend to it find some peace some stillness some people - still too heavy so we got to find some of movement so tools of yoga great or many okay you're ready doing the yoga are they on the why I'm selling people on you it okay drop that and then we'll take the fingertips all the way up and overhead so nice and easy here to start we're just going to warm up the spine I encourage you to stay focused on the feet so again just notice where you're holding your weight and see if you can stay nice and connected especially in your if your feet flush together we call this some a steep D he four-part equal standing there's a video on that you can go a little more in-depth so here we are letting the blood flow in the opposite direction in arms just checking out what's going on with the tailbone with the pelvis traveling up through the ribs see what's going on there and in the shoulders it's noticing and then here we go inhale look up careful not to crunch the back of the neck exhale we'll start softening at the fingertips and then slowly bending at the knees as you take it forward so as we continue this we're going to try to take out the sharp edges or the rigidity so find a softness as you roll it back up take your time after a couple tries you'll get the hang of it we inhale reach up press on all four corners of the feet reach reach reach and then exhale soften and slowly fold there's a tendency to rush this little warm-up here it's better if you keep it nice and slow slowly awakening through the legs stretching the hamstrings and getting your spinal flex on so you inhale reach exhale everything begins to cascade down so you can even find a little sense of you here warming up the neck think cat-cow here so we're kind of doing like a standing spinal flex today rather than on all fours keep it going even when you want to quit or get bored you're just now getting the hang of it we'll just do a couple more if you're feeling adventurous you might close your eyes play with your balance breathing deep here hmm and finishing up wherever you are and then exhaling coming to Mountain Pose go ahead and open the palms towards the front of your yoga mat or just forward here and tack a little weight in your fingertips then open up through the chest and once again check in with the feet keep going with the breath start a conversation there and then settle in tune in taking this time for yourself today the mantra today is I am capable so close your eyes and repeat the mantra to yourself three times I am capable notice what that means to you today if anything and then let's draw the palms together at the heart Anjali mudra bow the head to the hands and then interlace the fingertips and press the palms forward up and back soft knees here soft bend in the knees as you press the palms forward and then reach them far up and back great soft bend the knees here just so that you're not locking out and also so that you remember to drop the tailbone a little bit big breath in big breath out one more deep inhale in here then on an exhale release the fingertips bend the elbows thumbs are going to aim towards the back pinkie sword the front as you bend the elbow slide back round here we'll should feel good in the shoulders three times like that inhale exhale inhale we can straighten the legs here just don't lock get the juices flowing inhale and exhale beautiful inhale reach up exhale hands to heart gorgeous so keep the palms here sternum to thumbs and we're just going to slowly toe heel a very fancy yoga term toe heel toe heel our way all the way out to a nice wide stance so a great way to kind of check the stance is to send the arms out wide and just kind of see it's not going to be exact but about wrist width Wow say that five times fast wrist width about wrist width apart is where the ankles want to drop or more or less for me it's about here but and then palms can come back together turn the two big toes in and then soften through the knees as you press strongly through the outer edges of the feet engage through the inner legs inner thighs by drawing energy up from the arches whatever that means to you think upward current of energy through the front body thanks Superman superwoman and think grounding energy through the back body so shoulder blades tail and breathe Here I am capable once again we interlace the fingertips press the palms forward and then reach them up and back stay grounded through your feet inhale in exhale break free bend the elbows thumbs back three of these inhale strong legs exhale bend the elbows spread those fingertips inhale reach how's your belly exhale and then inhale reach exhale we're going to begin to hinge at the hips foundation strong press on all four corners of the feet really really engaged with the inner thighs best you can drawing energy up and in and then we'll send the fingertips forward just for one breath connecting to your core hug the lower ribs in and then slowly release fingertips to the mat now if you have a block or a chair you might bring the earth up to you here especially if you're new to the practice right this can be a little intense this is such a healing post ending wide legged forward fold I love it for so many things it's one of my go-to s great for a little energy great for all the systems so just breathe here after you feel like you've gathered your bearings and you have your foundation allow the weight of the head to relax over the full posture for those of you practicing for a while or wanting to just go a little deeper is to take the palms and walk them gently got a hold on your foundation in line with the arches of the feet then loop the shoulders elbows want to splay out left to right hug them in and then maybe the crown of the head comes to the earth but half the people doing this video right now just got upset so remember you are capable stay present we don't have to have everything at once we can enjoy the ride so maybe you'll never get here it's boring anyway getting its fund soft knees I think you get the gist though so we're here for two more breaths where ever you are again pulling a chair into the picture or using the couch leg is also a great great great way to slowly open up the muscles stretch the muscles to come out of the posture we press into the foundation press into the outer edges engage your Center your core and we'll bring the hands to the waistline for support loop the shoulders try to reach the elbows back towards each other and we'll inhale follow the heart as it lifts up Oh gorgeous okay legs are working strong here but stick with me we're going to keep the left foot where it is and slowly mindfully be so mindful of your right knee we'll turn the right toes out okay again if your legs are shaking like crazy you can come up for a second you got the power so we're going to come into a warrior two here so heel to arch alignment here front heel to back arch and when you're ready we'll explore we bend the front knee we stand up nice and tall in the torso here so lifting through the front body grounding through the back body nice strong warrior two take your gaze out beyond the front fingertips and maybe you or maybe you close your eyes but consider your mantra for today I am capable big breath in big breath out keep the front knee bent here we're going to begin to bend the right elbow pull the right hip crease back and come into an extended side angle I'm pressing into the knife edge of the back foot whenever you're ready I Oh whenever you're ready whenever you're ready open your left fingertips to this guy then go through your checklist opening through the chest finding that action lengthening through the Tale through the crown we're going to go for a little circular motion here so whatever feels good whatever tempo dropping the fingertips down to come up moving with the breath down to come up and then we'll do one more down to come on then maybe we'll take the fingertips to the front and maybe even we come into the full expression maybe not maybe we stay on the thigh one more breath here you got it then everyone powered through that front leg super strong and we reverse everything straighten the front leg and reach the right fingertips back big breath in big breath out sends you back to warrior two rat awesome turn the right toes in same thing on over to the other side and we come into our best and most beautiful warrior to pull the pinkies back find that length through the spinal column legs are working hard here so once you feel like you have your shape it's kind of connected to your alignment your action then let's embody it with the breath here we go maybe take your focus out pass the left fingertips here give it your all big breaths in long breaths out one more inhale pressing into the knife edge of that back foot you got it now here we go softening the left elbow careful not to collapse right onto that thigh so keep an awareness through the spine here and then whenever you're ready taking the right fingertips up extended side angle so this is beautiful line from the crown all the way to the the back foot there keep your right inner thigh engage drawl the shoulders away from the ears so whenever I see this posture I feel like beginners feel like it looks easy but then you get there and you realize there's a lot of work going on in the torso to keep you lengthened and light so find a lightness here careful not to collapse lots of space between the ears and shoulders then the mind starts to go I want to give up I'm too tired let's find some movement dropping the right fingertips down to come up open you up to the shoulder here the chest down to come on and come up if you want to come into the full expression here give it a try an inhale in exhale all the way back we straighten for the front leg nice strong power to that front leg and we reverse it left fingertips reaching back lengthen through the crown breathe breathe breathe then inhale lift your chin slightly and then exhale warrior two you got beautiful so from here I'm gonna bring the hands to the waistline and I'm going to turn the left toes in then I'm going to make my way back in doing the heel toe move and if you're feeling risky you can just have a little silly moment here if I can be silly on YouTube you can be silly in the privacy of your own home dang it so you might just have a little fun moment there bringing it in and shaking it off if you're doing this video with someone maybe have a little dance break with them right so the warrior the warrior poses can be a little serious anything with strong strong legs right we get really take a second here and shake it off in your own fashion alright so after you've taken a second to shake it out or drop it like it's hot or have a little dance party or if you just sit there like this like a grumpy grump that's fine too we're going to take what we just did there the connection to the earth working the legs the core the length through the spinal column and practice tree okay so first we connect to the breath palms together at the heart big inhale big exhale to just ground inhale find a focal point we call the citrus tea in Sanskrit ins a place or a point for you to land your gaze upon and this is going to help you with your balance so find something to focus on and then slowly shift your weight to your left foot peel the right toes up towards the sky nice and slow lifting through the right knee and then we'll catch the right knee squeeze it up in it and it's here that will take a second to softly bend through the standing leg and press away from the earth great so from here left thumb is going to come to the heart or the sternum just I remember to stay lifted there and not collapsed oh right if this is lifted all my Energy's thinking up standing foot strong grounding down here we go so feel free to head into the posture already obviously but I want to guide people who are new to the practice here you might take your right heel up towards your Center super important everyone take the left side of your body your left thigh press find a little resistance here so we're not just sinking in and holding on for dear life Moo I did that for a lot of years so fine strength all that work you just did an extended side angle and warrior find that lift up through the pelvic floor press back with the left thigh top of the right thigh rolls out we just play here if you fall I'll catch you will catch you don't worry find that lift in the front body other options to be below the knee or to keep the toes on the earth so careful just not to crash on the knee and if you get in the habit of that it's not really great for the knee okay so a little moment to play here so obviously we're not going to be perfectly in sync so you're tending to your body and your balance your stability today really working on finding that lift paying attention to the fine details maybe you reach the fingertips up maybe you take a mudra how about what that is hopefully that doesn't mean Bassel right whoa and then remember your mantra so even if the process is a bit messy today stick with it I am capable as sticking with the process staying peaceful when I fall maybe you're a dancing tree or moving tree today take one more breath wherever you are and then we'll slowly release take a second to just kind of shake out through the feeds pony pony through the feet and then we'll take it to the other side and you can work in your own time here finding that focus spreading awareness through the feet just like we did at the beginning of our practice and then just careful not to sink over into that right hip find that lift here we go peeling the left toes up all the way up up up we'll catch the left knee squeeze squeeze squeeze lift the heart keep the shoulders grounding down and then this is your free time to play so you'll slide the right hand over to the left ankle maybe you hike it all the way up to your Center pressing back with the right side body going through your checklist so if you have a tendency and again this whole yoga camp is all about just going a little deeper playing with a full body experience and considering the mental experience the mind to so if you know tree pose well you might just have a tendency I'm not saying you do you might have a tendency to just like find it and get it and hold it hold on to it for dear life but are you experiencing what's going on are you having experience like that again left toes can be on the earth this might be your tree pose and then again if you fall just come back to it don't give up top of the left thigh rolling down and out if you're feeling super strong today or maybe you're doing yoga camp for the second time you might play with closing your eyes whoa and maybe you take a mudra or variation with the arms take one more breath wherever you are and then with control best you can with control release left foot down great bring the feet together just like we began palms come together at the heart loop the shoulders close your eyes feel the sensations on the soles your feet feel the sensations in your legs your hips lift your heart inhale in exhale release inhale reach the fingertips towards the sky and repeating just what we did at the beginning rolling it down forward fold bend the knees as generously as you need to shake the head a little yes a little no maybe walk the fingertips side to side then walk the feet out hip-width apart fingertips on the mat heels are going to lift they come into a squat just for a moment here inhale open the heart heels can be lifted for this one today nice froggy pose and then exhale press into the feet slowly roll Ibaka all the way to standing inhale take up space as much space as you can take up here spread the fingertips left to right inhale I am capable and exhale hands to heart great let's take one last breath in together ready inhale in through the nostrils and exhale sigh it out let it go sweet awesome practice today my friends have a great rest of your day namaste