1 00:00:00,200 --> 00:00:01,214 - Hello my sweet friends, 2 00:00:01,214 --> 00:00:03,141 and welcome to 30 Days of Yoga Camp. 3 00:00:03,141 --> 00:00:04,628 It's Day Eight, 4 00:00:04,628 --> 00:00:07,673 and we're gonna do the opposite of titillate. 5 00:00:07,673 --> 00:00:09,112 We're gonna chillax. 6 00:00:09,112 --> 00:00:10,492 (laughing) 7 00:00:10,492 --> 00:00:12,908 The mantra today is "I Choose." 8 00:00:12,908 --> 00:00:14,707 So get into something comfy, 9 00:00:14,707 --> 00:00:17,670 grab a pillow, and let's get started. 10 00:00:17,670 --> 00:00:22,555 (lively, uplifting piano music) 11 00:00:27,564 --> 00:00:30,603 So, today we're going to begin in a nice, comfortable seat 12 00:00:30,603 --> 00:00:31,715 of your choice, 13 00:00:31,715 --> 00:00:33,327 so you can be on the knees, 14 00:00:33,327 --> 00:00:36,504 you can be in Sukhasan here with the ankles crossed. 15 00:00:36,504 --> 00:00:40,421 Find a position that you can sit up nice and tall in. 16 00:00:42,363 --> 00:00:44,472 And once you've made a choice, 17 00:00:44,472 --> 00:00:46,956 and lengthened up through the crown of the head, 18 00:00:46,956 --> 00:00:48,916 go ahead an close your eyes, 19 00:00:48,916 --> 00:00:50,978 and give yourself permission to start today off 20 00:00:50,978 --> 00:00:54,964 by simply just being. 21 00:00:56,652 --> 00:00:58,080 Just sit. 22 00:01:03,832 --> 00:01:07,554 We slowly begin to invite the mind 23 00:01:09,197 --> 00:01:12,331 to focus in on the present moment. 24 00:01:15,236 --> 00:01:17,190 We invite the breath 25 00:01:18,212 --> 00:01:23,172 to slowly deepen, elongate. 26 00:01:25,654 --> 00:01:28,552 And we give ourself permission to just let go, 27 00:01:28,552 --> 00:01:29,746 not do anything. 28 00:01:29,746 --> 00:01:30,919 (exhaling) 29 00:01:30,919 --> 00:01:32,542 But just to simply be. 30 00:01:33,451 --> 00:01:35,083 Here, present, now. 31 00:01:35,083 --> 00:01:39,412 (breathing) 32 00:01:41,600 --> 00:01:43,248 And if you're the type of person who's always on the go, 33 00:01:43,248 --> 00:01:46,247 this could be a little bit challenging for you. 34 00:01:46,247 --> 00:01:47,998 But that's why we're here. 35 00:01:47,998 --> 00:01:50,155 That's what Day Eight is all about. 36 00:01:56,887 --> 00:01:59,676 Then nice and slow, drop the chin to the chest 37 00:01:59,676 --> 00:02:00,714 wherever you are. 38 00:02:00,714 --> 00:02:02,261 Chin to chest. 39 00:02:05,843 --> 00:02:10,244 Then nice and slow, right ear over right shoulder. 40 00:02:14,580 --> 00:02:16,263 Drop the chin to the chest. 41 00:02:16,263 --> 00:02:18,908 Left ear over left shoulder. 42 00:02:22,479 --> 00:02:24,082 And dropping through to center, 43 00:02:24,082 --> 00:02:25,402 chin to chest. 44 00:02:25,402 --> 00:02:28,808 Slowly carve a line with your nose. 45 00:02:28,808 --> 00:02:30,379 Lift your chin up. 46 00:02:32,006 --> 00:02:34,248 Big inhale in here. 47 00:02:34,248 --> 00:02:38,021 Exhale, drop the chin parallel to the earth. 48 00:02:38,714 --> 00:02:41,083 Then we'll bring the palms to either the knees 49 00:02:41,083 --> 00:02:42,760 or to the tops of the thighs. 50 00:02:42,760 --> 00:02:46,199 So this should work in any comfortable seat that you chose. 51 00:02:46,199 --> 00:02:48,138 Inhale, loop the shoulders. 52 00:02:48,138 --> 00:02:51,549 Begin to grow tall and long through the front body. 53 00:02:51,549 --> 00:02:53,521 So you open up through the chest. 54 00:02:54,453 --> 00:02:56,719 And exhale, rounding through the spine, 55 00:02:56,719 --> 00:02:58,590 chin to chest. 56 00:03:01,441 --> 00:03:04,476 Inhale, lengthen, lift. 57 00:03:04,476 --> 00:03:05,602 Open. 58 00:03:05,602 --> 00:03:08,969 (inahling) 59 00:03:08,969 --> 00:03:11,638 And exhale, rounding. 60 00:03:11,638 --> 00:03:13,961 (exhaling) 61 00:03:13,961 --> 00:03:15,669 This is your spinal flex today. 62 00:03:15,669 --> 00:03:18,628 Your warm-up, so let it grow. 63 00:03:24,220 --> 00:03:26,468 And let it inspire other movements 64 00:03:26,468 --> 00:03:29,841 so if you find a catch, you might rock there a little bit. 65 00:03:29,841 --> 00:03:31,976 If you find you want to move in a circle, 66 00:03:31,976 --> 00:03:34,078 you know that coffee grinder move that I love. 67 00:03:34,078 --> 00:03:35,315 Give that a try. 68 00:03:36,175 --> 00:03:38,981 If you find you just want to sway a little back and forth 69 00:03:38,981 --> 00:03:42,325 like an awesome person that you are, 70 00:03:42,325 --> 00:03:43,691 please do. 71 00:03:43,691 --> 00:03:46,213 So linger in the places that feel good to linger in 72 00:03:46,213 --> 00:03:49,589 a little bit, and then find another place to explore. 73 00:03:49,589 --> 00:03:54,391 (breathing) 74 00:04:06,143 --> 00:04:08,556 Then slowly we'll come back to center, 75 00:04:08,556 --> 00:04:09,891 and stack head over heart, 76 00:04:09,891 --> 00:04:11,912 heart over pelvis. 77 00:04:11,912 --> 00:04:14,163 OK, left palm can stay wherever it is 78 00:04:14,163 --> 00:04:15,461 on the knee or the thigh, 79 00:04:15,461 --> 00:04:17,639 and we're gonna send the right fingertips out. 80 00:04:17,639 --> 00:04:20,328 And once again, drop the chin to the chest. 81 00:04:21,415 --> 00:04:24,108 And then take your right ear over your right shoulder. 82 00:04:25,216 --> 00:04:28,185 Anchor down through your left elbow. 83 00:04:28,185 --> 00:04:30,030 Make sure you're not finding any tension 84 00:04:30,030 --> 00:04:32,088 in the right shoulder. 85 00:04:32,088 --> 00:04:35,050 And then slowly we're gonna flip the right palm up, 86 00:04:35,050 --> 00:04:37,198 and bring it all the way up just to rest gently 87 00:04:37,198 --> 00:04:39,806 on the side of the left head here, 88 00:04:39,806 --> 00:04:41,000 maybe on the ear. 89 00:04:41,000 --> 00:04:43,020 No need to do anything here. 90 00:04:43,020 --> 00:04:43,682 Just be. 91 00:04:43,682 --> 00:04:46,178 Just let natural weight of your hand 92 00:04:48,138 --> 00:04:49,861 rest here, and we breathe. 93 00:04:49,861 --> 00:04:51,904 (exhaling) 94 00:04:51,904 --> 00:04:53,662 Breathe, breathe, breathe. 95 00:04:53,662 --> 00:04:56,858 (breathing) 96 00:04:56,858 --> 00:04:58,625 Great, gently release. 97 00:04:58,625 --> 00:04:59,950 Slowly we'll come back. 98 00:04:59,950 --> 00:05:01,062 Lift all the way up to center, 99 00:05:01,062 --> 00:05:02,920 chin parallel to the earth. 100 00:05:03,810 --> 00:05:04,874 And then we'll switch to the other side. 101 00:05:04,874 --> 00:05:06,572 Right hand comes to rest. 102 00:05:06,572 --> 00:05:09,007 Left fingertips reach down. 103 00:05:10,637 --> 00:05:11,886 Then chin to chest. 104 00:05:11,886 --> 00:05:13,208 Breathe into the back of the neck here. 105 00:05:13,208 --> 00:05:14,498 Nice stretch. 106 00:05:15,432 --> 00:05:18,296 And then left ear over left shoulder. 107 00:05:18,296 --> 00:05:22,046 So keep that right shoulder grounding down, elbow down. 108 00:05:22,046 --> 00:05:23,891 And when you're ready, flip the left palm, 109 00:05:23,891 --> 00:05:26,655 bring it up and over to rest on the right ear 110 00:05:26,655 --> 00:05:28,130 or right temple. 111 00:05:29,670 --> 00:05:31,285 Try to soften through your sensory organs 112 00:05:31,285 --> 00:05:34,220 so if you know you're like prone to clenching the jaw 113 00:05:34,220 --> 00:05:35,191 or the forehead or something, 114 00:05:35,191 --> 00:05:38,156 let's keep that nice and soft today. 115 00:05:40,018 --> 00:05:42,852 Use today's practice as an opportunity 116 00:05:42,852 --> 00:05:44,816 to soften in those areas. 117 00:05:44,816 --> 00:05:48,417 (deep breathing) 118 00:05:48,417 --> 00:05:50,332 Take one more breath here. 119 00:05:51,243 --> 00:05:52,707 And then gently release. 120 00:05:52,707 --> 00:05:54,549 Head comes back to center. 121 00:05:54,549 --> 00:05:55,255 Awesome. 122 00:05:55,255 --> 00:05:56,449 Close your eyes for a second, 123 00:05:56,449 --> 00:05:58,376 and lengthen through the crown of the head. 124 00:05:58,376 --> 00:06:03,078 (deep breathing) 125 00:06:03,078 --> 00:06:04,901 Good, then draw the palms together at the heart, 126 00:06:04,901 --> 00:06:06,374 Anjali mudra. 127 00:06:07,462 --> 00:06:09,958 So the palms are together in prayer. 128 00:06:11,529 --> 00:06:13,608 We gently bow the head to the heart, 129 00:06:13,608 --> 00:06:17,045 the mind intelligence to the body intelligence. 130 00:06:17,045 --> 00:06:18,773 And the affirmation or the mantra today, 131 00:06:18,773 --> 00:06:20,865 I think it's awesome. 132 00:06:20,865 --> 00:06:22,360 "I choose." 133 00:06:22,360 --> 00:06:24,831 So take a second here to 134 00:06:26,381 --> 00:06:28,162 finish that sentence. 135 00:06:30,929 --> 00:06:32,452 I choose. 136 00:06:38,575 --> 00:06:41,037 I choose to be at peace. 137 00:06:41,037 --> 00:06:43,994 I choose to find ease. 138 00:06:43,994 --> 00:06:46,690 I choose to finish this whole video 139 00:06:46,690 --> 00:06:48,158 and take some time for myself. 140 00:06:48,158 --> 00:06:50,852 Whatever it is, maybe it's really intricate for you today. 141 00:06:50,852 --> 00:06:53,761 And maybe it's just simple. 142 00:06:53,761 --> 00:06:56,245 But take a second to find it for you, 143 00:06:56,245 --> 00:06:58,016 whatever it is today. 144 00:06:58,016 --> 00:06:59,565 I choose. 145 00:07:07,962 --> 00:07:09,360 Good, then repeat it to yourself. 146 00:07:09,360 --> 00:07:10,029 Confirm it. 147 00:07:10,029 --> 00:07:11,324 Consider it already done. 148 00:07:11,324 --> 00:07:12,209 Feel. 149 00:07:14,374 --> 00:07:17,443 Notice what it feels like to consider that already done. 150 00:07:17,443 --> 00:07:18,746 Whatever you have chosen, 151 00:07:18,746 --> 00:07:21,475 it already is, it's already done. 152 00:07:21,475 --> 00:07:23,694 (inhaling) 153 00:07:23,694 --> 00:07:25,136 And then we'll add a little breath to it. 154 00:07:25,136 --> 00:07:26,193 Just for a little support. 155 00:07:26,193 --> 00:07:27,165 Just in case. 156 00:07:27,165 --> 00:07:32,087 (exhaling and inhaling) 157 00:07:35,567 --> 00:07:36,646 Awesome. 158 00:07:36,646 --> 00:07:38,528 Then we'll slowly release. 159 00:07:38,528 --> 00:07:39,663 Sit up nice and tall. 160 00:07:39,663 --> 00:07:42,512 Inhale, squeeze the shoulders up to the ears. 161 00:07:43,261 --> 00:07:45,880 And exhale, gliding the shoulder blades 162 00:07:45,880 --> 00:07:46,806 down the back body. 163 00:07:46,806 --> 00:07:47,224 Awesome. 164 00:07:47,224 --> 00:07:48,090 Two more times like that. 165 00:07:48,090 --> 00:07:50,582 Inhale, squeeze and lift. 166 00:07:50,582 --> 00:07:51,663 Mmmm. 167 00:07:51,663 --> 00:07:52,881 Rinse it all away. 168 00:07:52,881 --> 00:07:53,626 Exhale. 169 00:07:53,626 --> 00:07:55,829 (exhaling) 170 00:07:55,829 --> 00:07:57,172 I'm feelin' it today obviously. 171 00:07:57,172 --> 00:07:59,353 Inhale, reach, squeeze. 172 00:07:59,353 --> 00:08:00,898 (inhaling) 173 00:08:00,898 --> 00:08:03,060 And exhale, let it go. 174 00:08:04,413 --> 00:08:04,889 Good. 175 00:08:04,889 --> 00:08:06,805 We're gonna send the legs out long. 176 00:08:07,900 --> 00:08:09,962 Go ahead and grab your pillow. 177 00:08:09,962 --> 00:08:11,496 Your pilla'. 178 00:08:11,496 --> 00:08:16,172 My first grade teacher used to say po-em and pilla'. 179 00:08:17,270 --> 00:08:19,653 She probably said potata too. 180 00:08:19,653 --> 00:08:21,313 Ain't nothin' wrong with that. 181 00:08:21,313 --> 00:08:22,567 Just, OK. 182 00:08:22,567 --> 00:08:24,394 Sharing my life with you. 183 00:08:24,394 --> 00:08:25,456 OK, so take your pillow. 184 00:08:25,456 --> 00:08:27,187 If it's like a flimsy pillow like mine, 185 00:08:27,187 --> 00:08:28,601 you might even double up here, 186 00:08:28,601 --> 00:08:30,436 so we're wanting to really hug it up to the belly 187 00:08:30,436 --> 00:08:31,881 into the hip creases. 188 00:08:31,881 --> 00:08:33,931 Ooh, I love Day Eight. 189 00:08:33,931 --> 00:08:36,249 OK, if you want to add a little extra lift in the hips here, 190 00:08:36,249 --> 00:08:37,072 you can. 191 00:08:37,072 --> 00:08:39,331 But hug that little baby right up to your belly, 192 00:08:39,331 --> 00:08:40,872 and right up to your hip creases. 193 00:08:40,872 --> 00:08:43,062 And then a little brightness through the feet, 194 00:08:43,062 --> 00:08:45,486 so yogi's choice, you can point the toes 195 00:08:45,486 --> 00:08:47,282 or keep 'em flexed. 196 00:08:47,282 --> 00:08:48,948 I'm giving myself some space today 197 00:08:48,948 --> 00:08:49,983 so rather than zipping up, 198 00:08:49,983 --> 00:08:53,307 I'm bringing my heels in line with my hip points. 199 00:08:53,307 --> 00:08:54,688 Ready, let's go. 200 00:08:54,688 --> 00:08:56,192 Inhale, lift your heart, your chest. 201 00:08:56,192 --> 00:08:58,468 Exhale, crawl your fingertips, 202 00:08:58,468 --> 00:09:00,406 your palms all the way out. 203 00:09:01,595 --> 00:09:03,140 So you should have a nice little support here 204 00:09:03,140 --> 00:09:05,345 to round over eventually. 205 00:09:05,345 --> 00:09:07,214 Maybe you grab the feet, maybe not. 206 00:09:07,214 --> 00:09:08,538 Inhale, extend. 207 00:09:08,538 --> 00:09:09,625 Look forward. 208 00:09:10,765 --> 00:09:13,037 And then exhale, melt it down. 209 00:09:13,037 --> 00:09:15,068 Take a couple quiet, deep breaths here 210 00:09:15,068 --> 00:09:16,592 and enjoy. 211 00:09:16,592 --> 00:09:21,411 (breathing) 212 00:09:23,484 --> 00:09:25,977 So make sure you're breathing here, deep. 213 00:09:26,938 --> 00:09:28,980 If there's anything that's been stressing you out 214 00:09:28,980 --> 00:09:32,134 or worrying you, making you fret, 215 00:09:33,081 --> 00:09:35,452 choose to let it go. 216 00:09:37,591 --> 00:09:38,951 (breathing) 217 00:09:38,951 --> 00:09:40,620 Stay calm. 218 00:09:40,620 --> 00:09:43,413 Give your thinking mind a rest. 219 00:09:45,578 --> 00:09:46,960 Tuck the chin into the chest. 220 00:09:46,960 --> 00:09:48,681 One more breath here. 221 00:09:51,253 --> 00:09:52,772 And then nice and easy, 222 00:09:52,772 --> 00:09:55,467 we'll slowly begin to unravel. 223 00:09:57,159 --> 00:09:59,678 Softening through the feet. 224 00:10:00,867 --> 00:10:02,012 And then check it out, 225 00:10:02,012 --> 00:10:04,901 we're gonna slowly, slowly, slowly 226 00:10:04,901 --> 00:10:07,617 take the pillow, which is right here, 227 00:10:07,617 --> 00:10:11,960 and bring it behind, our one core check-in of the day. 228 00:10:11,960 --> 00:10:15,347 So it's gonna obviously vary on your pillow, 229 00:10:15,347 --> 00:10:18,828 but try not to be too meticulous about this. 230 00:10:18,828 --> 00:10:20,512 Just have a little fun with it. 231 00:10:20,512 --> 00:10:22,753 As you slowly bring the heels together, 232 00:10:22,753 --> 00:10:24,351 and slowly lower it down. 233 00:10:24,351 --> 00:10:28,318 Whoo-ahh, ahhh yeah. 234 00:10:29,210 --> 00:10:31,772 And then me, your humble yoga guide, 235 00:10:31,772 --> 00:10:32,698 makes a quick adjustment. 236 00:10:32,698 --> 00:10:33,733 OK, great. 237 00:10:34,945 --> 00:10:37,804 And then, we come to flat back. 238 00:10:37,804 --> 00:10:39,116 Ah, nice. 239 00:10:40,492 --> 00:10:41,811 So get comfy here. 240 00:10:41,811 --> 00:10:44,221 (breathing) 241 00:10:46,036 --> 00:10:47,565 We're just gonna be here for a little bit 242 00:10:47,565 --> 00:10:49,499 so don't get too comfy. 243 00:10:49,499 --> 00:10:50,810 (laughing) 244 00:10:50,810 --> 00:10:53,898 And, just take a second to close your eyes 245 00:10:53,898 --> 00:10:54,813 and notice how you feel. 246 00:10:54,813 --> 00:10:57,759 Let the weight of your body sink deep into the earth, 247 00:10:57,759 --> 00:10:59,820 and bring the hands to the belly. 248 00:11:02,821 --> 00:11:07,807 So it might seem like this is not productive, 249 00:11:07,807 --> 00:11:10,069 because you're not doing Chaturangas, 250 00:11:10,069 --> 00:11:13,405 you're not doing core work, 251 00:11:13,405 --> 00:11:15,782 but we need to find balance in our practice too. 252 00:11:15,782 --> 00:11:18,454 We need to remember that it's not always 253 00:11:18,454 --> 00:11:20,819 the fastest thing or the loudest thing 254 00:11:20,819 --> 00:11:23,712 or the hardest thing that makes a difference. 255 00:11:23,712 --> 00:11:24,823 This can be intense too, 256 00:11:24,823 --> 00:11:28,174 just laying here and being present with your feelings. 257 00:11:29,515 --> 00:11:31,517 And then you might take this second now 258 00:11:31,517 --> 00:11:34,398 to again, repeat the mantra, "I choose." 259 00:11:37,004 --> 00:11:38,488 Whatever you've chosen today, 260 00:11:38,488 --> 00:11:40,257 repeat it to yourself. 261 00:11:41,084 --> 00:11:46,030 (breathing) 262 00:11:50,698 --> 00:11:54,148 And slowly we'll bring the heels together. 263 00:11:54,148 --> 00:11:56,874 And inhale, reach the arms up and overhead. 264 00:11:56,874 --> 00:12:00,590 So today we're doing Mountain Pose reclined. 265 00:12:00,590 --> 00:12:04,246 So, pressing into the heels, strong. 266 00:12:04,246 --> 00:12:06,021 Firming through the tops of the thighbones, 267 00:12:06,021 --> 00:12:07,483 reaching the fingertips back, 268 00:12:07,483 --> 00:12:10,083 and then finding a little sensation in the pelvis 269 00:12:10,083 --> 00:12:11,360 that feels connected. 270 00:12:11,360 --> 00:12:12,598 So if you're just kind of blah there, 271 00:12:12,598 --> 00:12:14,133 you might just play. 272 00:12:14,133 --> 00:12:15,200 I don't want to say what to do 273 00:12:15,200 --> 00:12:17,543 because it'll be a little different for everyone here. 274 00:12:18,313 --> 00:12:20,085 I've come to realize that. 275 00:12:20,085 --> 00:12:22,178 As my body changes. 276 00:12:23,808 --> 00:12:24,842 So when you feel like you have it, 277 00:12:24,842 --> 00:12:28,256 close your eyes and press your feet into imaginary wall 278 00:12:28,256 --> 00:12:29,314 or an imaginary earth. 279 00:12:29,314 --> 00:12:31,637 Again, reclined Tadasana here. 280 00:12:31,637 --> 00:12:33,459 Spread the fingertips super wide. 281 00:12:33,459 --> 00:12:36,292 Draw your shoulder blades in together. 282 00:12:36,292 --> 00:12:38,471 Your shoulders down into socket. 283 00:12:39,163 --> 00:12:41,054 One more deep breath here, inhale. 284 00:12:41,054 --> 00:12:42,621 (inhaling) 285 00:12:42,621 --> 00:12:43,818 Then exhale, 286 00:12:43,818 --> 00:12:47,035 slowly bringing the knees up in towards the heart, 287 00:12:47,035 --> 00:12:50,769 and wrapping the arms around the shins. 288 00:12:50,769 --> 00:12:52,268 Take your time. 289 00:12:54,078 --> 00:12:55,388 So what if we were to be here 290 00:12:55,388 --> 00:12:57,752 for the rest of our practice today? 291 00:12:57,752 --> 00:12:59,974 Could you find what feels good here? 292 00:12:59,974 --> 00:13:04,092 Massaging through the sacrum and the hips, 293 00:13:04,092 --> 00:13:06,904 and lower back body, the coccyx. 294 00:13:08,204 --> 00:13:09,510 You might draw circles. 295 00:13:09,510 --> 00:13:11,176 You might just rock gently left to right. 296 00:13:11,176 --> 00:13:13,358 You might just find stillness here. 297 00:13:13,358 --> 00:13:14,752 And breathe. 298 00:13:16,719 --> 00:13:18,640 Feel supported by the earth. 299 00:13:19,331 --> 00:13:20,619 Take one more breath. 300 00:13:20,619 --> 00:13:25,308 (breathing) 301 00:13:25,308 --> 00:13:27,341 And then hold onto the right knee. 302 00:13:27,341 --> 00:13:28,660 And send the left left out long. 303 00:13:28,660 --> 00:13:30,529 Go ahead and release the left heel to the earth, 304 00:13:30,529 --> 00:13:31,806 Head to Knee Pose. 305 00:13:31,806 --> 00:13:33,492 Inhale in, loop the shoulders. 306 00:13:33,492 --> 00:13:36,675 Exhale, bring your nose up towards your knee. 307 00:13:39,785 --> 00:13:43,181 So they seriously call this Wind Relieving Pose. 308 00:13:45,844 --> 00:13:47,073 That's all. 309 00:13:47,073 --> 00:13:48,250 He he. 310 00:13:48,250 --> 00:13:49,173 One more breath here. 311 00:13:49,173 --> 00:13:50,313 Firm in the left leg. 312 00:13:50,313 --> 00:13:51,250 You know that. 313 00:13:51,250 --> 00:13:52,656 Big breath in. 314 00:13:52,656 --> 00:13:55,036 Then exhale, release head to pillow. 315 00:13:55,036 --> 00:13:56,534 Yeah, that's what's up. 316 00:13:56,534 --> 00:13:57,514 And then we switch. 317 00:13:57,514 --> 00:13:59,968 (blowing air, breathing) 318 00:14:01,795 --> 00:14:02,874 Loop the shoulders. 319 00:14:02,874 --> 00:14:04,414 Take a big breath in. 320 00:14:04,414 --> 00:14:05,749 When you're ready, exhale. 321 00:14:05,749 --> 00:14:08,055 Peel the head, the neck, the shoulders up. 322 00:14:08,055 --> 00:14:09,333 Nose to knee. 323 00:14:11,197 --> 00:14:13,515 So you do want to do this starting with the right side 324 00:14:13,515 --> 00:14:15,416 for maximum effect, 325 00:14:15,416 --> 00:14:18,730 to find out why, you can check out the foundations video 326 00:14:18,730 --> 00:14:20,399 here on YouTube, but it's always great 327 00:14:20,399 --> 00:14:21,812 in terms of your internal organs 328 00:14:21,812 --> 00:14:23,336 to start on the right, 329 00:14:23,336 --> 00:14:25,545 end with the left, one more breath. 330 00:14:26,401 --> 00:14:27,873 And then exhale, release. 331 00:14:27,873 --> 00:14:28,591 Great. 332 00:14:28,591 --> 00:14:29,923 Go ahead and bring the sole of the left foot 333 00:14:29,923 --> 00:14:32,187 to the ground here, and then bring the right knee up 334 00:14:32,187 --> 00:14:34,162 to meet the left, Supta Baddha Konasana, 335 00:14:34,162 --> 00:14:36,453 and just five breaths here 336 00:14:36,453 --> 00:14:40,991 to allow gravity to dance with the body. 337 00:14:40,991 --> 00:14:43,255 Bring the base of your palms to the hip creases here 338 00:14:43,255 --> 00:14:43,980 or your thumbs, 339 00:14:43,980 --> 00:14:45,989 and just give it a little push down. 340 00:14:45,989 --> 00:14:47,245 That feels good. 341 00:14:48,158 --> 00:14:50,117 Should feel really great after all the hard work 342 00:14:50,117 --> 00:14:51,446 you've been doing. 343 00:14:54,293 --> 00:14:58,428 We are now through one week of Yoga Camp. 344 00:14:58,428 --> 00:14:59,486 Can you believe it? 345 00:14:59,486 --> 00:15:00,941 It's so amazing. 346 00:15:02,026 --> 00:15:03,936 Way to show up for yourself. 347 00:15:03,936 --> 00:15:05,544 I think there's nothing more beautiful 348 00:15:05,544 --> 00:15:06,950 than showin' up for yourself, 349 00:15:06,950 --> 00:15:08,838 and cultivating a home yoga practice 350 00:15:08,838 --> 00:15:10,881 is a great way to do that 351 00:15:10,881 --> 00:15:12,656 so really nice work everyone. 352 00:15:12,656 --> 00:15:14,386 Take one more breath here. 353 00:15:14,386 --> 00:15:16,197 (inhaling) 354 00:15:16,197 --> 00:15:17,807 Maybe find a little stillness. 355 00:15:17,807 --> 00:15:21,942 (exhaling) 356 00:15:23,366 --> 00:15:24,307 Great. 357 00:15:24,307 --> 00:15:27,777 And then we'll slowly peel the knees up 358 00:15:27,777 --> 00:15:29,558 and bring them together. 359 00:15:30,734 --> 00:15:32,673 And then you're just gonna turn onto your side, 360 00:15:32,673 --> 00:15:33,765 any side. 361 00:15:35,277 --> 00:15:37,317 Hike the knees up towards your heart. 362 00:15:37,317 --> 00:15:40,725 A little bit of a spinal flex, even here in Fetal Pose. 363 00:15:40,725 --> 00:15:42,160 Mmmm, if feels so good. 364 00:15:42,160 --> 00:15:45,511 (laughing, breathing) 365 00:15:45,511 --> 00:15:47,143 And close your eyes and connect to your breath. 366 00:15:47,143 --> 00:15:49,003 This is yoga too. 367 00:15:50,689 --> 00:15:51,991 Uniting with your breath. 368 00:15:51,991 --> 00:15:55,903 Connecting with the sensations of your body. 369 00:15:56,898 --> 00:15:59,775 Super mindful of everything here. 370 00:16:01,125 --> 00:16:02,962 And don't forget to enjoy. 371 00:16:02,962 --> 00:16:07,807 (breathing) 372 00:16:08,774 --> 00:16:09,885 Then nice and easy, 373 00:16:09,885 --> 00:16:11,810 we'll make our way up to seated. 374 00:16:13,716 --> 00:16:15,153 Take your time getting there. 375 00:16:15,153 --> 00:16:17,789 Leave thy pillow there for later. 376 00:16:21,442 --> 00:16:25,074 And we'll come to a nice cross-legged position. 377 00:16:25,996 --> 00:16:28,814 Left hand to the right knee. 378 00:16:28,814 --> 00:16:30,649 Right fingertips behind. 379 00:16:30,649 --> 00:16:31,776 Just a gentle twist here. 380 00:16:31,776 --> 00:16:33,625 As you inhale, lift up and over. 381 00:16:33,625 --> 00:16:36,272 (breathing) 382 00:16:36,272 --> 00:16:38,336 Exhale, journey into your twist. 383 00:16:38,336 --> 00:16:39,540 I don't why I said over. 384 00:16:39,540 --> 00:16:41,322 Sorry, inhale, lift up. 385 00:16:43,069 --> 00:16:45,392 And exhale, twist. 386 00:16:52,219 --> 00:16:54,940 Then keep the left palm where it is my friends. 387 00:16:54,940 --> 00:16:57,023 Ground down through the tops of the thighs. 388 00:16:57,023 --> 00:16:58,610 And nice and soft and easy, 389 00:16:58,610 --> 00:17:00,838 we're gonna reach the right fingertips up, 390 00:17:00,838 --> 00:17:03,832 and then bring them over towards the left. 391 00:17:04,660 --> 00:17:06,344 So we're grounding down here, 392 00:17:06,344 --> 00:17:08,237 kind of anchoring down with the left palm 393 00:17:08,237 --> 00:17:10,115 and the right knee, and then reaching, 394 00:17:10,115 --> 00:17:12,159 really reaching with the right fingertips. 395 00:17:12,159 --> 00:17:14,304 Close your eyes, plug your shoulders in, 396 00:17:14,304 --> 00:17:16,811 just like you did in that reclined Tadasana. 397 00:17:16,811 --> 00:17:17,781 And breathe. 398 00:17:17,781 --> 00:17:20,162 (inhaling) 399 00:17:20,162 --> 00:17:21,205 Then on an exhale, 400 00:17:21,205 --> 00:17:23,644 bring the right hand to the left kneecap, 401 00:17:23,644 --> 00:17:24,601 chin to chest. 402 00:17:24,601 --> 00:17:26,319 Round the spine. 403 00:17:27,568 --> 00:17:29,029 And then inhale, blossom. 404 00:17:29,029 --> 00:17:30,439 Let everything open. 405 00:17:31,847 --> 00:17:33,596 Then we do the same thing on the other side. 406 00:17:34,466 --> 00:17:35,725 Right hand to left kneecap. 407 00:17:35,725 --> 00:17:37,608 Left fingertips behind. 408 00:17:37,608 --> 00:17:39,825 Inhale, lift and lengthen. 409 00:17:43,419 --> 00:17:46,088 Exhale, journey into your twist. 410 00:17:48,161 --> 00:17:51,362 Close your eyes here and visualize your spine. 411 00:17:51,362 --> 00:17:53,158 (breathing) 412 00:17:53,158 --> 00:17:55,459 Such a wonderful thing to tend to the spine 413 00:17:55,459 --> 00:17:58,337 in this way, especially for 30 days. 414 00:17:58,337 --> 00:18:00,310 Wowie zowie, game changer. 415 00:18:01,357 --> 00:18:03,034 Take one more breath here. 416 00:18:03,034 --> 00:18:05,098 (exhaling) 417 00:18:05,098 --> 00:18:07,220 And then we'll keep the right hand where it is, 418 00:18:07,220 --> 00:18:09,543 and release the left fingertips, 419 00:18:09,543 --> 00:18:10,903 bringing them all the way up and over. 420 00:18:10,903 --> 00:18:12,395 Side body stretch. 421 00:18:12,395 --> 00:18:14,565 So you may not go as far as you normally do here, 422 00:18:14,565 --> 00:18:15,590 and that's because we're playing 423 00:18:15,590 --> 00:18:17,291 with a little resistance here, a little balance. 424 00:18:17,291 --> 00:18:19,648 So grounding down through the left thigh, 425 00:18:19,648 --> 00:18:21,914 and reaching, reaching. 426 00:18:23,675 --> 00:18:24,680 Shoulders relaxed. 427 00:18:24,680 --> 00:18:25,956 Take a deep breath in. 428 00:18:25,956 --> 00:18:27,551 Lean back into it. 429 00:18:27,551 --> 00:18:29,279 And then exhale. 430 00:18:29,279 --> 00:18:30,881 Left palm to right knee. 431 00:18:30,881 --> 00:18:33,692 We round forward, chin to chest. 432 00:18:35,265 --> 00:18:36,541 And then on your next breath, 433 00:18:36,541 --> 00:18:37,233 let it blossom. 434 00:18:37,233 --> 00:18:38,229 Reach everything. 435 00:18:38,229 --> 00:18:40,934 Big, you know, good morning stretch here, 436 00:18:40,934 --> 00:18:42,129 whether you're doing it in the morning or not. 437 00:18:42,129 --> 00:18:43,922 Just nice stretch here. 438 00:18:44,830 --> 00:18:46,875 (exhaling) 439 00:18:46,875 --> 00:18:47,769 Awesome. 440 00:18:47,769 --> 00:18:49,145 Fingertips come to your sides. 441 00:18:49,145 --> 00:18:50,253 Take a deep breath in. 442 00:18:50,253 --> 00:18:51,950 (inhaling) 443 00:18:51,950 --> 00:18:53,712 And long breath out. 444 00:18:53,712 --> 00:18:56,930 (exhaling) 445 00:18:56,930 --> 00:18:57,653 Great. 446 00:18:58,318 --> 00:18:59,276 We're gonna send one leg out. 447 00:18:59,276 --> 00:19:00,460 Let's do the right leg. 448 00:19:00,460 --> 00:19:01,051 Left heel in. 449 00:19:01,051 --> 00:19:02,247 One leg out. 450 00:19:04,933 --> 00:19:06,537 And we're gonna take the right hand 451 00:19:06,537 --> 00:19:08,061 to the top of the left thigh 452 00:19:08,061 --> 00:19:10,542 or to the top of the hip crease here. 453 00:19:11,293 --> 00:19:14,871 Point or flex, yogi's choice with your right toes. 454 00:19:14,871 --> 00:19:16,092 And then nice and easy, 455 00:19:16,092 --> 00:19:17,542 we'll sweep the left fingertips all the way 456 00:19:17,542 --> 00:19:18,701 up and over. 457 00:19:18,701 --> 00:19:20,440 Find that same resistance that you just had, 458 00:19:20,440 --> 00:19:22,673 and cross-legged here, just play. 459 00:19:22,673 --> 00:19:23,733 Drawing shoulders away. 460 00:19:23,733 --> 00:19:25,269 Trying to keep the heart open. 461 00:19:25,269 --> 00:19:26,699 (inhaling) 462 00:19:26,699 --> 00:19:27,729 So there's a lot going on. 463 00:19:27,729 --> 00:19:30,210 Firming down through the right thighbone. 464 00:19:31,920 --> 00:19:33,405 Inhale in. 465 00:19:34,274 --> 00:19:35,875 Exhale, counter-twist. 466 00:19:35,875 --> 00:19:37,697 Left fingertips behind. 467 00:19:38,901 --> 00:19:40,851 We look past the left shoulder. 468 00:19:43,388 --> 00:19:45,142 Great, gently release to center. 469 00:19:45,142 --> 00:19:46,279 Bring the right foot in 470 00:19:46,279 --> 00:19:48,646 to meet the left, Cobbler's Pose. 471 00:19:48,646 --> 00:19:49,738 Grab the ankles here. 472 00:19:49,738 --> 00:19:50,749 Loop the shoulders. 473 00:19:50,749 --> 00:19:52,521 Press into the earth with your sitting bones, 474 00:19:52,521 --> 00:19:54,606 and grow up nice and tall through the spine. 475 00:19:55,598 --> 00:19:57,201 Anchor down, quads heavy here 476 00:19:57,201 --> 00:20:00,404 as you ground down through the tops of the thighs. 477 00:20:00,404 --> 00:20:02,028 And then maybe you interlace the fingertips 478 00:20:02,028 --> 00:20:03,979 around the toes here. 479 00:20:03,979 --> 00:20:06,448 Maybe you open the feet like a book. 480 00:20:07,618 --> 00:20:09,196 Whatcha readin'? 481 00:20:10,025 --> 00:20:11,450 I love it when people ask me what I'm reading 482 00:20:11,450 --> 00:20:12,735 'cause I'm always embarrassed. 483 00:20:12,735 --> 00:20:14,179 I'm like, "Uhhh." 484 00:20:14,179 --> 00:20:16,774 I'm either reading like Anthony Bourdain's book 485 00:20:16,774 --> 00:20:18,358 or, it's not a yoga book. 486 00:20:18,358 --> 00:20:19,748 (laughing) 487 00:20:19,748 --> 00:20:21,237 Or is it? 488 00:20:21,936 --> 00:20:24,097 That's for us to discover. 489 00:20:25,251 --> 00:20:26,036 What? 490 00:20:26,036 --> 00:20:29,226 K. Great, now there are gonna be a million comments 491 00:20:29,226 --> 00:20:31,223 about Anthony Bourdain, 492 00:20:31,223 --> 00:20:32,281 which is fine with me. 493 00:20:32,281 --> 00:20:33,278 I like him. 494 00:20:34,354 --> 00:20:34,917 I dig. 495 00:20:34,917 --> 00:20:35,836 OK, here we go. 496 00:20:35,836 --> 00:20:38,334 One more breath in Baddha Konāsana. 497 00:20:38,334 --> 00:20:43,285 (breathing) 498 00:20:45,229 --> 00:20:46,585 And then we'll release. 499 00:20:46,585 --> 00:20:48,199 Right heel comes in. 500 00:20:48,199 --> 00:20:50,729 Left leg goes out long. 501 00:20:52,163 --> 00:20:53,425 Take the left hand this time. 502 00:20:53,425 --> 00:20:54,667 Bring it to the top of the right thigh 503 00:20:54,667 --> 00:20:56,279 or the top of the hip crease. 504 00:20:56,279 --> 00:20:57,521 And then nice and easy, 505 00:20:57,521 --> 00:20:58,574 we'll reach the right fingertips 506 00:20:58,574 --> 00:21:00,814 all the way up and over. 507 00:21:01,644 --> 00:21:05,068 Now, turtle shell wants to come out here 508 00:21:05,068 --> 00:21:08,614 so open up, pull the right shoulder in. 509 00:21:08,614 --> 00:21:09,555 Lift your heart. 510 00:21:09,555 --> 00:21:10,519 Lean back into it. 511 00:21:10,519 --> 00:21:12,151 Lengthen through the crown. 512 00:21:12,151 --> 00:21:16,079 (breathing) 513 00:21:16,079 --> 00:21:17,203 Inhale in. 514 00:21:18,352 --> 00:21:20,323 Exhale, counter-twist. 515 00:21:20,323 --> 00:21:22,288 (exhaling) 516 00:21:24,137 --> 00:21:27,354 So this day is so great if you work at a desk. 517 00:21:28,103 --> 00:21:29,098 So nice. 518 00:21:29,098 --> 00:21:30,402 So good. 519 00:21:33,759 --> 00:21:35,082 And it's good for everyone. 520 00:21:35,082 --> 00:21:39,784 (breathing) 521 00:21:39,784 --> 00:21:41,723 Great, then we'll gently release. 522 00:21:41,723 --> 00:21:43,897 Sole of the left foot comes in to meet the right. 523 00:21:43,897 --> 00:21:46,115 Again, Baddha Konāsana. 524 00:21:46,115 --> 00:21:47,417 This time with a forward fold 525 00:21:47,417 --> 00:21:48,913 so take your time getting there. 526 00:21:48,913 --> 00:21:50,958 You might experiment bringing the palms, 527 00:21:50,958 --> 00:21:53,734 excuse me, the thumbs to the arches of the feet, 528 00:21:53,734 --> 00:21:56,193 and just giving yourself a little massage there. 529 00:21:58,070 --> 00:22:00,614 And opening the feet like a book here. 530 00:22:02,294 --> 00:22:03,437 And then when you're ready, 531 00:22:03,437 --> 00:22:05,235 we'll inhale, loop the shoulders, 532 00:22:05,235 --> 00:22:06,652 open the chest, the heart. 533 00:22:06,652 --> 00:22:08,280 And exhale, send it forward. 534 00:22:08,280 --> 00:22:10,100 (exhaling) 535 00:22:10,100 --> 00:22:11,598 Breathe here. 536 00:22:11,598 --> 00:22:16,100 (breathing) 537 00:22:17,577 --> 00:22:19,653 Try to keep length in the spine here my friends. 538 00:22:19,653 --> 00:22:21,330 We're gonna round it over in just a second. 539 00:22:21,330 --> 00:22:22,137 So if you're already down there, 540 00:22:22,137 --> 00:22:24,031 maybe come up for a couple breaths. 541 00:22:24,031 --> 00:22:25,564 Just staying connected to that line 542 00:22:25,564 --> 00:22:27,456 from the crown to the tail. 543 00:22:27,456 --> 00:22:28,965 You might use the elbows. 544 00:22:28,965 --> 00:22:29,987 This isn't for everyone, 545 00:22:29,987 --> 00:22:31,310 but you might use the elbows 546 00:22:31,310 --> 00:22:34,048 to press gently on the inner thighs. 547 00:22:34,048 --> 00:22:38,587 (deep breathing) 548 00:22:38,587 --> 00:22:40,506 Tap into the breath here. 549 00:22:40,506 --> 00:22:44,792 (exhaling and inhaling) 550 00:22:44,792 --> 00:22:46,100 And then we'll round it over, 551 00:22:46,100 --> 00:22:47,660 letting the weight of the head go. 552 00:22:47,660 --> 00:22:52,591 (exhaling and inhaling) 553 00:23:07,614 --> 00:23:11,855 And then slowly we'll release, nice and easy. 554 00:23:13,737 --> 00:23:15,943 Swim the fingertips behind. 555 00:23:15,943 --> 00:23:16,941 Bring the knees together, 556 00:23:16,941 --> 00:23:18,507 soles of the feet come to the mat. 557 00:23:18,507 --> 00:23:19,643 A little windshield wiper here, 558 00:23:19,643 --> 00:23:22,240 so you're gonna lean back and then just take the knees 559 00:23:22,240 --> 00:23:23,935 over to one side. 560 00:23:24,755 --> 00:23:26,204 Should feel good. 561 00:23:26,204 --> 00:23:27,952 Breathing into the front of that right hip crease 562 00:23:27,952 --> 00:23:31,300 or whatever, depends which side you went on. 563 00:23:31,300 --> 00:23:33,592 Tryin' to keep it easy breezy today, you know? 564 00:23:33,592 --> 00:23:36,240 Let the brain take a rest and just... 565 00:23:36,240 --> 00:23:37,820 (exhaling) 566 00:23:37,820 --> 00:23:39,617 Find what feels good here in the body. 567 00:23:39,617 --> 00:23:41,603 For a little deeper stretch, 568 00:23:41,603 --> 00:23:43,009 you might cross the left ankle 569 00:23:43,009 --> 00:23:44,589 over the top of the right. 570 00:23:44,589 --> 00:23:46,212 You can also come onto the elbows here, 571 00:23:46,212 --> 00:23:48,001 but you need to be really mindful my friends. 572 00:23:48,001 --> 00:23:49,571 Nice and easy. 573 00:23:55,391 --> 00:23:57,256 Be really mindful there. 574 00:23:57,256 --> 00:23:59,320 OK, and then through center. 575 00:23:59,320 --> 00:24:01,877 But just in case, sometimes some people will come here 576 00:24:01,877 --> 00:24:03,746 and they won't feel that stretch here. 577 00:24:04,599 --> 00:24:06,143 So when you don't feel that stretch, 578 00:24:06,143 --> 00:24:07,730 you can maybe cross the ankle 579 00:24:07,730 --> 00:24:09,471 or lower onto the forearms. 580 00:24:09,471 --> 00:24:12,016 Be nice and mindful though. 581 00:24:12,016 --> 00:24:16,954 (exhaling and inhaling) 582 00:24:19,408 --> 00:24:21,968 Great, and then after you've done both sides, 583 00:24:21,968 --> 00:24:24,458 when you come back to seated, 584 00:24:24,458 --> 00:24:27,186 we're gonna take the left heel in, once again. 585 00:24:27,186 --> 00:24:30,001 And this time, we're coming to Gomukhasan legs or Cow legs, 586 00:24:30,001 --> 00:24:32,742 so we're taking the right foot over. 587 00:24:32,742 --> 00:24:34,192 So get that far first. 588 00:24:34,192 --> 00:24:35,744 And you might just stay here. 589 00:24:35,744 --> 00:24:39,468 Or, you might bring the right heel back 590 00:24:39,468 --> 00:24:41,861 and ultimately we're trying to get the knees together, 591 00:24:41,861 --> 00:24:43,567 but this takes time. 592 00:24:43,567 --> 00:24:45,721 You can grab your pillow and smoosh it underneath 593 00:24:45,721 --> 00:24:48,631 your buttocks for a little support. 594 00:24:49,304 --> 00:24:51,136 And then we'll take the hands to the soles of the feet. 595 00:24:51,136 --> 00:24:52,716 Loop the shoulders. 596 00:24:52,716 --> 00:24:54,883 Inhale, big breath in. 597 00:24:55,919 --> 00:24:57,973 Exhale, big breath out. 598 00:24:59,925 --> 00:25:01,063 Inhale. 599 00:25:01,063 --> 00:25:03,501 (inhaling) 600 00:25:03,501 --> 00:25:04,310 And then exhale. 601 00:25:04,310 --> 00:25:06,264 Close your eyes for this last breath. 602 00:25:06,264 --> 00:25:08,850 (exhaling) 603 00:25:08,850 --> 00:25:09,842 Inhale. 604 00:25:11,887 --> 00:25:13,646 And then exhale. 605 00:25:14,880 --> 00:25:15,311 Awesome. 606 00:25:15,311 --> 00:25:16,330 Nothing fancy today. 607 00:25:16,330 --> 00:25:17,991 Just a nice, slow release. 608 00:25:17,991 --> 00:25:19,291 Be nice and gentle. 609 00:25:19,291 --> 00:25:22,551 And we'll do the same thing on the other side. 610 00:25:22,551 --> 00:25:24,245 I get a little zenned out when I start to breathe 611 00:25:24,245 --> 00:25:25,607 deeply like that. 612 00:25:25,607 --> 00:25:26,687 It works. 613 00:25:27,613 --> 00:25:29,603 Get that Pranayama high. 614 00:25:32,438 --> 00:25:34,179 So, this side's gonna be different. 615 00:25:34,179 --> 00:25:35,341 So just check it out. 616 00:25:36,035 --> 00:25:37,200 Take your time. 617 00:25:38,169 --> 00:25:39,590 And just notice if you're new to the practice, 618 00:25:39,590 --> 00:25:40,940 and you're like, "Whaah, what's that?" 619 00:25:40,940 --> 00:25:42,574 Just explore, use your pillow. 620 00:25:42,574 --> 00:25:43,575 Lift it up. 621 00:25:44,673 --> 00:25:46,000 It could just be here. 622 00:25:48,434 --> 00:25:49,301 Fingertips at your sides. 623 00:25:49,301 --> 00:25:50,733 Your palms on the soles of the feet. 624 00:25:50,733 --> 00:25:51,265 Here we go. 625 00:25:51,265 --> 00:25:52,425 Three solid breaths. 626 00:25:52,425 --> 00:25:53,250 Inhale. 627 00:25:53,250 --> 00:25:54,781 (inhaling) 628 00:25:54,781 --> 00:25:55,580 And exhale. 629 00:25:55,580 --> 00:25:57,250 Breathing into the sensations. 630 00:25:57,250 --> 00:26:00,455 (exhaling) 631 00:26:00,455 --> 00:26:05,072 (inhaling and exhaling) 632 00:26:16,557 --> 00:26:17,185 Awesome. 633 00:26:17,185 --> 00:26:21,228 After three breaths, slowly unravel. 634 00:26:22,614 --> 00:26:24,145 Doesn't matter which side you're facing, 635 00:26:24,145 --> 00:26:26,372 we're gonna slowly flip onto our bellies 636 00:26:26,372 --> 00:26:29,006 just for one little Locust variation here. 637 00:26:29,006 --> 00:26:31,214 So this should feel really good as you melt back 638 00:26:31,214 --> 00:26:33,193 onto your belly. 639 00:26:33,193 --> 00:26:35,320 Melt back down to the earth. 640 00:26:35,320 --> 00:26:37,206 Press in the tops of the feet. 641 00:26:37,206 --> 00:26:39,681 Chin comes to your yoga mat. 642 00:26:39,681 --> 00:26:42,434 Fingertips reach towards the back edge. 643 00:26:43,441 --> 00:26:44,229 Nice and easy. 644 00:26:44,229 --> 00:26:46,120 Keep your palms on the earth at first. 645 00:26:46,120 --> 00:26:47,692 Press to the tops of the feet. 646 00:26:47,692 --> 00:26:49,100 Anchor pubic bone to the earth, 647 00:26:49,100 --> 00:26:51,618 and inhale, slowly beginning to grow. 648 00:26:52,321 --> 00:26:54,491 Lifting the head, the heart, the shoulders. 649 00:26:54,491 --> 00:26:56,470 Shoulder blades reach together. 650 00:26:56,470 --> 00:26:59,464 Now if you're looking forward or looking at the video, 651 00:26:59,464 --> 00:27:01,700 gather your bearings and then draw your chin 652 00:27:01,700 --> 00:27:02,866 into your chest. 653 00:27:03,716 --> 00:27:05,338 Press in your foundation strong. 654 00:27:05,338 --> 00:27:06,711 Lift the kneecaps. 655 00:27:06,711 --> 00:27:07,475 Inhale in. 656 00:27:07,475 --> 00:27:09,604 Exhale, lift the arms if you're feeling adventurous. 657 00:27:09,604 --> 00:27:12,032 (exhaling and inhaling) 658 00:27:12,032 --> 00:27:12,948 Big breath in. 659 00:27:12,948 --> 00:27:14,509 Lift, a little higher. 660 00:27:14,509 --> 00:27:19,129 And then big breath out to release everything down. 661 00:27:21,246 --> 00:27:23,496 Palms come underneath the shoulders. 662 00:27:23,496 --> 00:27:25,141 We curl our toes under. 663 00:27:25,141 --> 00:27:29,289 And we press up, and back to all fours. 664 00:27:30,721 --> 00:27:32,139 Cross the ankles. 665 00:27:32,139 --> 00:27:33,765 Slide through. 666 00:27:34,838 --> 00:27:36,351 And end up on your pillow. 667 00:27:36,351 --> 00:27:37,294 Flat back. 668 00:27:42,928 --> 00:27:47,629 So that was a nice little, gentle Vinyasa. 669 00:27:49,601 --> 00:27:51,524 So go ahead and get super comfy on your pillow. 670 00:27:51,524 --> 00:27:52,578 Pull that sucker up. 671 00:27:52,578 --> 00:27:55,859 If you have a blanket, you might get your blankie out here. 672 00:27:55,859 --> 00:27:57,967 We're gonna end with some Pranayama. 673 00:27:58,588 --> 00:28:01,181 So go ahead and extend the legs out long. 674 00:28:02,857 --> 00:28:04,844 And bring left hand to the heart. 675 00:28:04,844 --> 00:28:06,982 And the right hand to the lower belly. 676 00:28:08,857 --> 00:28:10,969 Snuggle the shoulders underneath your heart space 677 00:28:10,969 --> 00:28:13,103 if you need to here to find space. 678 00:28:13,103 --> 00:28:14,681 Find what feels good. 679 00:28:14,681 --> 00:28:16,509 And then close your eyes. 680 00:28:16,509 --> 00:28:17,950 We're not gonna be here long. 681 00:28:17,950 --> 00:28:19,433 You can be here longer if you want 682 00:28:19,433 --> 00:28:20,907 if you're really feeling it. 683 00:28:20,907 --> 00:28:23,889 And just taking this moment to peace out a little bit, 684 00:28:23,889 --> 00:28:25,503 to balance the body. 685 00:28:25,503 --> 00:28:28,230 Allow the nutrients of your practice 686 00:28:28,230 --> 00:28:30,923 and of your experience thus far with Yoga Camp, 687 00:28:30,923 --> 00:28:32,683 to just settle in, 688 00:28:32,683 --> 00:28:36,466 seep into you. 689 00:28:37,236 --> 00:28:38,033 Into your body. 690 00:28:38,033 --> 00:28:42,503 (breathing) 691 00:28:43,355 --> 00:28:44,826 When you're ready, begin. 692 00:28:44,826 --> 00:28:46,561 (breathing) 693 00:28:46,561 --> 00:28:48,211 If you're familiar with the three parts breath, 694 00:28:48,211 --> 00:28:49,326 you might consider that here. 695 00:28:49,326 --> 00:28:50,468 Inhaling. 696 00:28:51,818 --> 00:28:54,043 Feeling the chest. 697 00:28:54,043 --> 00:28:56,199 Then the lungs, the ribs expand. 698 00:28:56,199 --> 00:28:59,584 Then the belly, the right hand really rises with the breath. 699 00:29:00,332 --> 00:29:01,337 And then falls. 700 00:29:01,337 --> 00:29:03,745 (exhaling) 701 00:29:03,745 --> 00:29:04,942 If that's too much for you, 702 00:29:04,942 --> 00:29:06,500 just breathe deep. 703 00:29:07,770 --> 00:29:09,655 So good for the body. 704 00:29:10,797 --> 00:29:13,864 So excellent for the mind. 705 00:29:15,124 --> 00:29:19,831 (breathing) 706 00:29:20,764 --> 00:29:24,097 Make sure you do at least five nice, conscious breaths. 707 00:29:24,097 --> 00:29:25,849 Stay here longer if you like. 708 00:29:25,849 --> 00:29:27,147 If time allows. 709 00:29:27,147 --> 00:29:29,399 When you're ready, you might take the hands at your side 710 00:29:29,399 --> 00:29:30,646 for a Shavasan. 711 00:29:31,350 --> 00:29:32,908 I wish you the best. 712 00:29:34,097 --> 00:29:35,730 I wish you peace, 713 00:29:35,730 --> 00:29:38,606 and thank you for sharing your practice with me. 714 00:29:38,606 --> 00:29:40,264 Take good care. 715 00:29:40,264 --> 00:29:41,507 Namaste. 716 00:29:41,507 --> 00:29:45,961 (lively, uplifting piano music)