1
00:00:00,030 --> 00:00:02,159
hey everyone welcome to 30 days of yoga

2
00:00:02,159 --> 00:00:05,490
camp it's day 9 and the mantra for today

3
00:00:05,490 --> 00:00:09,740
is I am whole

4
00:00:18,920 --> 00:00:21,230
all right today we're going to begin in

5
00:00:21,230 --> 00:00:23,470
extended Child's Pose

6
00:00:23,470 --> 00:00:26,630
so take the knees as wide as your yoga

7
00:00:26,630 --> 00:00:29,329
mat bring the two big toes to touch and

8
00:00:29,329 --> 00:00:34,550
then when you're ready settle on in for

9
00:00:34,550 --> 00:00:37,940
today's practice fingertips reach

10
00:00:37,940 --> 00:00:40,579
towards the front edge heart melts

11
00:00:40,579 --> 00:00:42,739
towards the earth forehead kisses the

12
00:00:42,739 --> 00:00:47,659
mat and we take a second here to tune in

13
00:00:47,659 --> 00:00:52,219
I think I've mentioned this before but

14
00:00:52,219 --> 00:00:54,170
if this is not a great shape for your

15
00:00:54,170 --> 00:00:59,620
body adjust you can lift the hips up

16
00:00:59,620 --> 00:01:02,149
come to kind of a heart to earth pose

17
00:01:02,149 --> 00:01:06,050
here you can curl the toes under or you

18
00:01:06,050 --> 00:01:07,970
can just set up nice and tall and close

19
00:01:07,970 --> 00:01:11,600
your eyes and relax your shoulders so

20
00:01:11,600 --> 00:01:13,039
for me that's what yoga camp is all

21
00:01:13,039 --> 00:01:19,970
about taking something and digesting it

22
00:01:19,970 --> 00:01:21,649
processing it and then making

23
00:01:21,649 --> 00:01:26,590
adjustments as needed the practice

24
00:01:26,590 --> 00:01:31,750
hosting presents present excuse me

25
00:01:31,750 --> 00:01:36,310
definitely translates off the mat

26
00:01:36,310 --> 00:01:42,409
staying present aware go ahead and close

27
00:01:42,409 --> 00:01:43,880
your eyes here once you get settled in

28
00:01:43,880 --> 00:01:46,689
begin to notice your breath

29
00:01:51,210 --> 00:01:56,920
give thanks for this moment and know in

30
00:01:56,920 --> 00:01:58,960
your heart that you are worthy of this

31
00:01:58,960 --> 00:02:04,030
time for yourself taking this

32
00:02:04,030 --> 00:02:13,569
opportunity to tend to your body taking

33
00:02:13,569 --> 00:02:16,620
this opportunity to tend to your mind

34
00:02:16,620 --> 00:02:24,849
mental health and even maybe using this

35
00:02:24,849 --> 00:02:26,920
opportunity to tend to your heart or

36
00:02:26,920 --> 00:02:30,580
your spirit today let's see what happens

37
00:02:30,580 --> 00:02:32,470
we're going to move in a circle here

38
00:02:32,470 --> 00:02:34,330
today inhale press into the tops of the

39
00:02:34,330 --> 00:02:36,069
feet press into the palms and we're

40
00:02:36,069 --> 00:02:39,250
going to move in a nice slow circle so

41
00:02:39,250 --> 00:02:42,069
as you inhale the heart shines forward

42
00:02:42,069 --> 00:02:43,690
the belly drops kind of like we do in

43
00:02:43,690 --> 00:02:46,360
cat cow and then as you exhale you come

44
00:02:46,360 --> 00:02:48,220
around and back you round through the

45
00:02:48,220 --> 00:02:51,099
spine we come through that extended

46
00:02:51,099 --> 00:02:53,049
Child's Pose maybe you take a second

47
00:02:53,049 --> 00:02:57,940
here to pause and then keep it going so

48
00:02:57,940 --> 00:03:00,069
the hands might need to adjust you might

49
00:03:00,069 --> 00:03:02,019
feel more stable with the toes curled

50
00:03:02,019 --> 00:03:04,690
under listen to your body right you are

51
00:03:04,690 --> 00:03:06,940
your best teacher who you might hear

52
00:03:06,940 --> 00:03:10,660
some crackles and some sound effects

53
00:03:10,660 --> 00:03:12,690
from the body move nice and slow here

54
00:03:12,690 --> 00:03:16,950
let's begin to wake up today

55
00:03:19,650 --> 00:03:22,660
so the mantra today I am bold going to

56
00:03:22,660 --> 00:03:24,489
be awesome in those standing poses but

57
00:03:24,489 --> 00:03:29,260
can be awesome even here so how can you

58
00:03:29,260 --> 00:03:32,560
connect to that maybe it's just owning

59
00:03:32,560 --> 00:03:36,880
this time for yourself reverse your

60
00:03:36,880 --> 00:03:38,350
circle if you haven't already begin to

61
00:03:38,350 --> 00:03:40,750
play again linger in the places that it

62
00:03:40,750 --> 00:03:42,819
feels good to hang out in a little bit

63
00:03:42,819 --> 00:03:44,620
longer maybe find a little catch and you

64
00:03:44,620 --> 00:03:47,440
rock through maybe you're ready for

65
00:03:47,440 --> 00:03:48,579
practice today and you're already

66
00:03:48,579 --> 00:03:50,709
starting to be bold and your movement

67
00:03:50,709 --> 00:03:52,599
nice and creative as you check in with

68
00:03:52,599 --> 00:03:56,190
the shoulders the hips

69
00:03:58,230 --> 00:04:03,030
I like to call this drunk cat cow which

70
00:04:03,030 --> 00:04:06,239
many of you know some of you may be

71
00:04:06,239 --> 00:04:11,940
hearing for the first time I mean I used

72
00:04:11,940 --> 00:04:16,829
to teach high schoolers yoga I'd always

73
00:04:16,829 --> 00:04:18,839
say drunk on love and they'd be like

74
00:04:18,839 --> 00:04:21,570
yeah right what a scary I'll be like

75
00:04:21,570 --> 00:04:23,520
whatever they're doing yoga they're

76
00:04:23,520 --> 00:04:29,430
breathing so beautiful so get drunk on

77
00:04:29,430 --> 00:04:34,070
your libation of choice I'll choose love

78
00:04:34,070 --> 00:04:38,040
and we'll just do a couple more circles

79
00:04:38,040 --> 00:04:40,260
so notice if you've already begun to get

80
00:04:40,260 --> 00:04:43,560
bored here normal human thing see if you

81
00:04:43,560 --> 00:04:46,169
can explore other areas of the body side

82
00:04:46,169 --> 00:04:56,940
body stretch fingers toes neck and then

83
00:04:56,940 --> 00:04:58,440
when you feel satisfied we'll come back

84
00:04:58,440 --> 00:05:01,979
to all fours walk knees underneath the

85
00:05:01,979 --> 00:05:04,280
hip points and wrists right underneath

86
00:05:04,280 --> 00:05:08,039
the shoulders press away from your yoga

87
00:05:08,039 --> 00:05:10,110
mat press into the tops of the feet take

88
00:05:10,110 --> 00:05:12,930
a deep breath in then exhale curl the

89
00:05:12,930 --> 00:05:15,120
toes under slowly today

90
00:05:15,120 --> 00:05:18,930
peel up from the tail downward facing

91
00:05:18,930 --> 00:05:23,220
dog with the knees bent strong

92
00:05:23,220 --> 00:05:26,400
connection hand to earth melt the heart

93
00:05:26,400 --> 00:05:30,900
back big breath in my friends big breath

94
00:05:30,900 --> 00:05:32,520
out as you begin to straighten through

95
00:05:32,520 --> 00:05:34,830
the legs a couple of moments here on

96
00:05:34,830 --> 00:05:38,000
your own to paddle it out

97
00:05:41,170 --> 00:05:43,310
great when you're ready take it for a

98
00:05:43,310 --> 00:05:46,780
nice slow walk up towards the front edge

99
00:05:46,780 --> 00:05:53,270
nice and slow today negotiate make your

100
00:05:53,270 --> 00:05:54,910
way to forward fold

101
00:05:54,910 --> 00:05:57,560
when you arrive take a couple of awesome

102
00:05:57,560 --> 00:06:00,500
breaths here you deserve it maybe

103
00:06:00,500 --> 00:06:03,070
walking the fingertips to one side and

104
00:06:03,070 --> 00:06:11,600
then the other keep breathing here and

105
00:06:11,600 --> 00:06:12,500
then when you're ready

106
00:06:12,500 --> 00:06:14,510
close your eyes be brave be bold and

107
00:06:14,510 --> 00:06:19,930
roll it up nice and slow

108
00:06:22,150 --> 00:06:26,660
consciously press into the feet and as

109
00:06:26,660 --> 00:06:28,700
you begin to roll up through the

110
00:06:28,700 --> 00:06:31,460
staircase of the spine find that natural

111
00:06:31,460 --> 00:06:34,630
lift in the heart this is that natural

112
00:06:34,630 --> 00:06:37,760
lift that natural light within if you

113
00:06:37,760 --> 00:06:41,540
will just roll with me and then right

114
00:06:41,540 --> 00:06:42,620
away here we'll reach the fingertips

115
00:06:42,620 --> 00:06:45,980
high up towards the sky and begin to

116
00:06:45,980 --> 00:06:48,050
open up through the side body so take

117
00:06:48,050 --> 00:06:49,760
your right hand to your left wrist think

118
00:06:49,760 --> 00:06:51,470
up and over is you have soft knees here

119
00:06:51,470 --> 00:06:54,850
to the side body stretch to the right

120
00:06:54,850 --> 00:06:57,290
keep deepening the breath here as you

121
00:06:57,290 --> 00:06:59,810
inhale reach up towards the sky climb

122
00:06:59,810 --> 00:07:03,500
and then over to the left left hand

123
00:07:03,500 --> 00:07:06,190
grabs right wrist

124
00:07:06,190 --> 00:07:08,990
soft knees here not locked a little

125
00:07:08,990 --> 00:07:12,140
awareness through the pelvis inhale to

126
00:07:12,140 --> 00:07:16,670
Center exhale rain it down Mountain Pose

127
00:07:16,670 --> 00:07:18,260
so take a second to go through your

128
00:07:18,260 --> 00:07:21,760
checklist lengthening the tailbone down

129
00:07:21,760 --> 00:07:25,490
activating through the lower body most

130
00:07:25,490 --> 00:07:27,200
importantly begin to connect to your

131
00:07:27,200 --> 00:07:31,460
Center Center whatever that means to you

132
00:07:31,460 --> 00:07:33,710
finding that lift up from the pelvic

133
00:07:33,710 --> 00:07:36,350
floor perhaps maybe it's just closing

134
00:07:36,350 --> 00:07:38,960
your eyes for a moment and sending

135
00:07:38,960 --> 00:07:44,000
awareness there then take a second to

136
00:07:44,000 --> 00:07:46,010
loop the shoulders forward up and back a

137
00:07:46,010 --> 00:07:48,410
couple times nice big circles with the

138
00:07:48,410 --> 00:07:50,460
shoulders forward

139
00:07:50,460 --> 00:07:59,790
up and back and then bring the

140
00:07:59,790 --> 00:08:02,010
fingertips to the shoulders we're going

141
00:08:02,010 --> 00:08:03,600
to reverse that kind of like a swim here

142
00:08:03,600 --> 00:08:06,150
with the elbows so now taking it forward

143
00:08:06,150 --> 00:08:12,690
down and back one at a time notice if

144
00:08:12,690 --> 00:08:15,150
you're clenching in the feet or locking

145
00:08:15,150 --> 00:08:16,770
through the knees just keep expanding

146
00:08:16,770 --> 00:08:21,830
that awareness this one's kind of fun

147
00:08:21,830 --> 00:08:24,060
great then keep the fingertips where

148
00:08:24,060 --> 00:08:26,040
they are come back to Center and big

149
00:08:26,040 --> 00:08:27,480
circles with the elbows as you bring

150
00:08:27,480 --> 00:08:30,780
them forward up and back really try to

151
00:08:30,780 --> 00:08:32,610
take up space move nice and slow if

152
00:08:32,610 --> 00:08:33,990
you're dealing with the shoulder injury

153
00:08:33,990 --> 00:08:35,250
or you know that you're tending to the

154
00:08:35,250 --> 00:08:37,110
shoulder you know to take take it easy

155
00:08:37,110 --> 00:08:42,840
here right again notice what's going on

156
00:08:42,840 --> 00:08:44,490
in the feet what's going on in the

157
00:08:44,490 --> 00:08:46,830
pelvis let's do one more big circle

158
00:08:46,830 --> 00:08:50,820
inhale elbows reach forward up and back

159
00:08:50,820 --> 00:08:53,960
and then exhale we release everything

160
00:08:53,960 --> 00:08:59,310
Mountain Pose great chin to chest now

161
00:08:59,310 --> 00:09:02,790
big circles with the nose you can close

162
00:09:02,790 --> 00:09:05,220
your eyes here notice that the shoulders

163
00:09:05,220 --> 00:09:06,420
are wanting to collapse the heart

164
00:09:06,420 --> 00:09:08,850
collapse here so see if you can keep the

165
00:09:08,850 --> 00:09:10,530
shoulder blades drawing together I'm

166
00:09:10,530 --> 00:09:12,360
exaggerating here but remember this work

167
00:09:12,360 --> 00:09:14,670
we just did shoulder blades drawing

168
00:09:14,670 --> 00:09:17,220
together heart lifting as you draw your

169
00:09:17,220 --> 00:09:23,240
circles with the nose so I like to share

170
00:09:23,240 --> 00:09:25,790
circles with the nose rather than a

171
00:09:25,790 --> 00:09:28,800
tease neck rolls save that for another

172
00:09:28,800 --> 00:09:34,740
time another night and some generations

173
00:09:34,740 --> 00:09:39,270
are like yeah and others are like no I'm

174
00:09:39,270 --> 00:09:46,050
with the yeah committee and reversing

175
00:09:46,050 --> 00:09:49,440
your circle if you haven't already and

176
00:09:49,440 --> 00:09:51,060
so we do this to warm up the neck but

177
00:09:51,060 --> 00:09:52,290
I'm also giving you just a chance to

178
00:09:52,290 --> 00:09:53,850
expand awareness through the finger tips

179
00:09:53,850 --> 00:10:00,900
the pinkies the toes right awesome and

180
00:10:00,900 --> 00:10:02,610
then back to Center alright let's rock

181
00:10:02,610 --> 00:10:04,220
and roll inhale

182
00:10:04,220 --> 00:10:05,720
big breath as you reach the fingertips

183
00:10:05,720 --> 00:10:08,840
up and big breath as we send it down

184
00:10:08,840 --> 00:10:14,660
forward fold take a second here relax

185
00:10:14,660 --> 00:10:18,820
the head and neck the shoulders hmm

186
00:10:18,820 --> 00:10:20,930
notice if you're gripping anywhere and

187
00:10:20,930 --> 00:10:23,120
then everyone lower back love

188
00:10:23,120 --> 00:10:26,090
bend your knees super generously ah send

189
00:10:26,090 --> 00:10:28,730
the tail towards the ground as if you

190
00:10:28,730 --> 00:10:30,200
were sitting on a chair we're going to

191
00:10:30,200 --> 00:10:31,670
keep the arms down here so don't panic

192
00:10:31,670 --> 00:10:34,010
and then just kind of rocking front to

193
00:10:34,010 --> 00:10:37,580
back a little bit in the heels and the

194
00:10:37,580 --> 00:10:39,620
toes you can use your hands here to

195
00:10:39,620 --> 00:10:42,680
brace yourself and yes we're waking up

196
00:10:42,680 --> 00:10:44,390
the muscles of the legs for our bold

197
00:10:44,390 --> 00:10:46,190
standing postures we're also giving the

198
00:10:46,190 --> 00:10:47,600
lower backs in love and then just make

199
00:10:47,600 --> 00:10:49,130
sure you're not holding clinching in the

200
00:10:49,130 --> 00:10:52,490
head the neck the shoulders mmm can even

201
00:10:52,490 --> 00:10:55,060
move your tail a little bit feels good

202
00:10:55,060 --> 00:10:57,230
sweet and then we let that go straight

203
00:10:57,230 --> 00:11:00,820
through the legs inhale halfway lift

204
00:11:00,940 --> 00:11:06,860
exhale soften and bow inhale reach for

205
00:11:06,860 --> 00:11:08,690
the sky and the knees press into the

206
00:11:08,690 --> 00:11:12,250
feet consciously spread the fingertips

207
00:11:12,250 --> 00:11:15,020
and exhale namaste

208
00:11:15,020 --> 00:11:22,160
hands to heart namaste connecting

209
00:11:22,160 --> 00:11:25,040
honoring and knowledge enough your self

210
00:11:25,040 --> 00:11:27,410
so you can't hate on yourself when you

211
00:11:27,410 --> 00:11:30,590
are in namaste you know it's a connect

212
00:11:30,590 --> 00:11:31,850
to your best self

213
00:11:31,850 --> 00:11:33,830
it's like those days when you look in

214
00:11:33,830 --> 00:11:37,430
the mirror and your leg all right all

215
00:11:37,430 --> 00:11:41,180
right gonna be a good day you know so

216
00:11:41,180 --> 00:11:42,860
I'm just sharing that it could just you

217
00:11:42,860 --> 00:11:44,270
know sometimes it's just we get into

218
00:11:44,270 --> 00:11:46,520
that robot mode so sometimes it is just

219
00:11:46,520 --> 00:11:48,290
a simple going like okay cool I love

220
00:11:48,290 --> 00:11:51,700
myself here we go inhale reach it up

221
00:11:51,700 --> 00:11:56,810
exhale diving forward when you catch up

222
00:11:56,810 --> 00:11:59,000
here inhale with your breath so you may

223
00:11:59,000 --> 00:12:00,500
not move with me that's okay don't get

224
00:12:00,500 --> 00:12:05,450
frustrated flat back exhale follow it

225
00:12:05,450 --> 00:12:07,430
the breath down and we'll plant the

226
00:12:07,430 --> 00:12:10,670
palms walk the toes together and step

227
00:12:10,670 --> 00:12:12,680
the right foot back low lunge just

228
00:12:12,680 --> 00:12:15,529
stretch it out here Rock front ooh

229
00:12:15,529 --> 00:12:17,180
back if you want to lower the knee here

230
00:12:17,180 --> 00:12:19,610
you're welcome to take a second to find

231
00:12:19,610 --> 00:12:21,259
your alignment just check in with the

232
00:12:21,259 --> 00:12:23,509
body today opening up the hips a bit

233
00:12:23,509 --> 00:12:27,259
here or maybe a lot here big breath in

234
00:12:27,259 --> 00:12:29,660
big breath out as you connect to your

235
00:12:29,660 --> 00:12:31,579
Center hug those lower ribs in and step

236
00:12:31,579 --> 00:12:35,240
the back foot up about midway right toes

237
00:12:35,240 --> 00:12:37,579
are at 45 degrees left toes pointing

238
00:12:37,579 --> 00:12:39,370
forward little pyramid posture here

239
00:12:39,370 --> 00:12:41,749
imagine peeling the left hip crease up

240
00:12:41,749 --> 00:12:43,639
we stretch the legs breathe breathe

241
00:12:43,639 --> 00:12:45,970
breathe

242
00:12:47,620 --> 00:12:49,999
great then again fingertips to the mat

243
00:12:49,999 --> 00:12:52,129
connect to your Center soften through

244
00:12:52,129 --> 00:12:54,680
the left leg so bend your left knee and

245
00:12:54,680 --> 00:12:58,670
step it back to your lunge awesome we're

246
00:12:58,670 --> 00:13:00,230
going to step the back foot excuse me

247
00:13:00,230 --> 00:13:02,089
the left foot back planting the palms

248
00:13:02,089 --> 00:13:05,660
and coming into a plank first plank of

249
00:13:05,660 --> 00:13:06,620
the day rock front

250
00:13:06,620 --> 00:13:09,079
rock back and then slowly lower to your

251
00:13:09,079 --> 00:13:11,930
knees hug the elbows in and send your

252
00:13:11,930 --> 00:13:15,309
gaze forward as you slowly lower down

253
00:13:15,309 --> 00:13:18,829
Cobra keep it nice and low baby Cobra to

254
00:13:18,829 --> 00:13:23,209
start inhale nice and easy wakening the

255
00:13:23,209 --> 00:13:28,029
spine and exhale forehead kisses the mat

256
00:13:28,029 --> 00:13:30,949
keep it going inhale press into your

257
00:13:30,949 --> 00:13:33,290
foundation pull the elbows back keep it

258
00:13:33,290 --> 00:13:37,069
nice and soft and easy and then exhale

259
00:13:37,069 --> 00:13:39,589
forehead kisses the mat one more inhale

260
00:13:39,589 --> 00:13:44,649
again waking up the spine the back body

261
00:13:46,839 --> 00:13:51,050
and following the breath down cool curl

262
00:13:51,050 --> 00:13:53,240
the toes under connect to your Center

263
00:13:53,240 --> 00:13:55,819
press into all ten knuckles and we come

264
00:13:55,819 --> 00:13:58,160
back to that plank big breath in big

265
00:13:58,160 --> 00:13:59,750
breath out

266
00:13:59,750 --> 00:14:02,980
downward facing dog

267
00:14:07,529 --> 00:14:10,060
when you're ready step the right foot up

268
00:14:10,060 --> 00:14:13,330
come into your nice low lunge you can

269
00:14:13,330 --> 00:14:15,550
lower the back knee here no prob take a

270
00:14:15,550 --> 00:14:16,960
second here to check in with the body

271
00:14:16,960 --> 00:14:19,180
you need to open up through the hips

272
00:14:19,180 --> 00:14:22,600
notice if you're crashing all your

273
00:14:22,600 --> 00:14:24,520
weight into your fingertips see if you

274
00:14:24,520 --> 00:14:28,720
can lighten your load a little use your

275
00:14:28,720 --> 00:14:32,800
breath breathe breathe breathe then

276
00:14:32,800 --> 00:14:34,810
inhale loop the shoulders look forward

277
00:14:34,810 --> 00:14:37,810
exhale soften through the legs and step

278
00:14:37,810 --> 00:14:39,600
that left foot up halfway

279
00:14:39,600 --> 00:14:41,860
left toes point towards the front left

280
00:14:41,860 --> 00:14:44,620
corner of the mat right toes aim forward

281
00:14:44,620 --> 00:14:47,710
we inhale in and exhale as you pull the

282
00:14:47,710 --> 00:14:49,630
right hip crease back fold stretching

283
00:14:49,630 --> 00:14:58,510
the legs great connect to your centers

284
00:14:58,510 --> 00:15:00,640
soften through the right knee and when

285
00:15:00,640 --> 00:15:03,089
you're ready step it back to your lunge

286
00:15:03,089 --> 00:15:04,240
awesome

287
00:15:04,240 --> 00:15:07,750
inhale look forward exhale plant the

288
00:15:07,750 --> 00:15:09,430
palms you got this step the right toes

289
00:15:09,430 --> 00:15:11,800
back full plank or you can lower the

290
00:15:11,800 --> 00:15:15,040
knees here inhale gaze forward hook the

291
00:15:15,040 --> 00:15:17,200
elbows hug them into the side body stay

292
00:15:17,200 --> 00:15:18,760
connected to your Center as you slowly

293
00:15:18,760 --> 00:15:23,080
lower down and inhale baby Cobra three

294
00:15:23,080 --> 00:15:28,150
times here moving with your breath see

295
00:15:28,150 --> 00:15:29,589
if you can ride the wave of your breath

296
00:15:29,589 --> 00:15:32,010
here

297
00:15:39,820 --> 00:15:43,010
and after three or curl the toes under

298
00:15:43,010 --> 00:15:45,410
connect to your Center so really I

299
00:15:45,410 --> 00:15:47,090
usually don't like to use this word here

300
00:15:47,090 --> 00:15:49,310
but go ahead today and suck your navel

301
00:15:49,310 --> 00:15:51,080
up towards your spine activate from

302
00:15:51,080 --> 00:15:52,640
there see what that does if you move

303
00:15:52,640 --> 00:15:53,839
from there rather than just muscling

304
00:15:53,839 --> 00:15:56,660
through the arms changes it a little bit

305
00:15:56,660 --> 00:16:00,290
yes I felt that inhale in exhale to down

306
00:16:00,290 --> 00:16:04,760
dog repeat the slow walk from before or

307
00:16:04,760 --> 00:16:07,610
bend the knees inhale in look forward

308
00:16:07,610 --> 00:16:11,779
and on an exhale hop jump float to the

309
00:16:11,779 --> 00:16:15,290
top you can do a mix and match to have a

310
00:16:15,290 --> 00:16:23,000
little fun forward fold inhale halfway

311
00:16:23,000 --> 00:16:27,230
lift your version beautiful long neck

312
00:16:27,230 --> 00:16:29,839
pull the shoulders back and exhale slide

313
00:16:29,839 --> 00:16:35,450
it down inhale bend the knees reach the

314
00:16:35,450 --> 00:16:38,480
arms all the way up and overhead full

315
00:16:38,480 --> 00:16:44,020
body stretch and exhale namaste

316
00:16:45,339 --> 00:16:48,350
soft knees inhale shake it off here we

317
00:16:48,350 --> 00:16:48,710
go again

318
00:16:48,710 --> 00:16:53,210
reach it up exhale diving forward have

319
00:16:53,210 --> 00:16:57,260
some fun here inhale halfway lift exhale

320
00:16:57,260 --> 00:17:00,800
soften and bow this time we're going to

321
00:17:00,800 --> 00:17:03,200
plant the palms step or hop it back to

322
00:17:03,200 --> 00:17:04,000
plank

323
00:17:04,000 --> 00:17:06,500
feel free to lower the knees here and

324
00:17:06,500 --> 00:17:09,140
move through your vinyasa so it could be

325
00:17:09,140 --> 00:17:11,089
nice and gentle or you might start to

326
00:17:11,089 --> 00:17:13,819
heat it up depending on where you are in

327
00:17:13,819 --> 00:17:18,819
your journey on the mat we'll meet and

328
00:17:18,819 --> 00:17:23,720
downward dog the best thing to do is

329
00:17:23,720 --> 00:17:29,000
take care of your body check your ego as

330
00:17:29,000 --> 00:17:33,679
they say and be super mindful I read a

331
00:17:33,679 --> 00:17:35,150
great article the other day that I just

332
00:17:35,150 --> 00:17:37,520
could not agree more with about you know

333
00:17:37,520 --> 00:17:39,020
the true advanced Yogi's are the ones

334
00:17:39,020 --> 00:17:41,990
that are really pulling back and aiming

335
00:17:41,990 --> 00:17:44,150
for the balance the integrity in the

336
00:17:44,150 --> 00:17:46,340
postures and I think a lot of people in

337
00:17:46,340 --> 00:17:48,170
the yoga say during community are

338
00:17:48,170 --> 00:17:49,100
working on that and right

339
00:17:49,100 --> 00:17:51,050
it's really impressive well here we go

340
00:17:51,050 --> 00:17:52,460
drop the left heel lift the right leg

341
00:17:52,460 --> 00:17:54,530
high spread the right toes as much as

342
00:17:54,530 --> 00:17:56,660
you can take another deep breath in here

343
00:17:56,660 --> 00:17:59,300
then use your exhale to squeeze the

344
00:17:59,300 --> 00:18:01,270
right knee up and in towards your heart

345
00:18:01,270 --> 00:18:03,860
step it up into your lunge we're making

346
00:18:03,860 --> 00:18:06,710
our way to warrior 1 so we'll pivot on

347
00:18:06,710 --> 00:18:09,320
the back foot and take your time here as

348
00:18:09,320 --> 00:18:13,190
you grow a nice strong bold warrior so

349
00:18:13,190 --> 00:18:14,570
that means paying attention to the

350
00:18:14,570 --> 00:18:17,030
foundation really rooting into the earth

351
00:18:17,030 --> 00:18:19,390
mindfully going through your checklist

352
00:18:19,390 --> 00:18:22,460
hugging the muscle to the bone working

353
00:18:22,460 --> 00:18:26,270
on you know your spirals in the body

354
00:18:26,270 --> 00:18:28,520
finding that upward current of energy so

355
00:18:28,520 --> 00:18:30,710
if you're like I don't know if warrior 1

356
00:18:30,710 --> 00:18:32,480
check out the foundations of yoga video

357
00:18:32,480 --> 00:18:34,220
it's really awesome just to kind of

358
00:18:34,220 --> 00:18:36,170
break down the poses sometimes and find

359
00:18:36,170 --> 00:18:38,590
them in your body which is important and

360
00:18:38,590 --> 00:18:41,240
then when you feel like you have a

361
00:18:41,240 --> 00:18:43,610
strong connection to the earth or

362
00:18:43,610 --> 00:18:44,870
whenever you're ready reach the

363
00:18:44,870 --> 00:18:47,150
fingertips up high now the mantra here

364
00:18:47,150 --> 00:18:49,850
is I am bold so close your eyes here if

365
00:18:49,850 --> 00:18:51,350
you're feeling super adventurous you've

366
00:18:51,350 --> 00:18:53,540
been practicing for a while and repeat

367
00:18:53,540 --> 00:18:55,160
that mantra to yourself otherwise hold

368
00:18:55,160 --> 00:18:57,860
on to a nice sharp focus either down in

369
00:18:57,860 --> 00:19:00,290
front or out in front of you and say I

370
00:19:00,290 --> 00:19:02,660
am bold if you're feeling really

371
00:19:02,660 --> 00:19:06,410
adventurous say it out loud I am bold

372
00:19:06,410 --> 00:19:09,170
power through that back leg relax the

373
00:19:09,170 --> 00:19:12,350
shoulders sink into that front knee I am

374
00:19:12,350 --> 00:19:19,730
bold strong warrior what are you going

375
00:19:19,730 --> 00:19:24,500
to be a warrior of today peace love we

376
00:19:24,500 --> 00:19:25,760
talked about the spiritual warrior I

377
00:19:25,760 --> 00:19:27,860
feel like it's got a bad rap but that's

378
00:19:27,860 --> 00:19:30,890
pretty cool you know inhale in one more

379
00:19:30,890 --> 00:19:35,830
breath you got it exhale warrior two

380
00:19:36,520 --> 00:19:39,410
pull the pinkies back find that lift

381
00:19:39,410 --> 00:19:41,510
through the center channel notice if

382
00:19:41,510 --> 00:19:43,010
your back hands falling down here try to

383
00:19:43,010 --> 00:19:45,290
keep it even with the shoulders spread

384
00:19:45,290 --> 00:19:47,420
the fingertips lengthen see if you can

385
00:19:47,420 --> 00:19:48,480
make your neck

386
00:19:48,480 --> 00:19:50,549
longer hereby drawing the shoulders down

387
00:19:50,549 --> 00:19:52,590
make sure you can see your front big toe

388
00:19:52,590 --> 00:19:55,049
a lot going on here here we go strong I

389
00:19:55,049 --> 00:19:56,850
am bold you're probably starting to feel

390
00:19:56,850 --> 00:19:58,470
sensations all over the body feel this

391
00:19:58,470 --> 00:20:01,620
heat creeping up on you how awesome it

392
00:20:01,620 --> 00:20:04,290
is to be alive and to be able to feel

393
00:20:04,290 --> 00:20:06,750
our bodies such as this here we go let's

394
00:20:06,750 --> 00:20:08,429
change it up inhale straightening

395
00:20:08,429 --> 00:20:10,290
through the front leg fingertips kiss up

396
00:20:10,290 --> 00:20:11,250
and overhead

397
00:20:11,250 --> 00:20:16,110
so we soften exhale warrior two focus

398
00:20:16,110 --> 00:20:17,490
right out beyond the right fingertips

399
00:20:17,490 --> 00:20:22,860
here inhale reach and exhale warrior two

400
00:20:22,860 --> 00:20:27,660
I am bold engage all the muscles here so

401
00:20:27,660 --> 00:20:29,130
the muscles of the arms here it's not

402
00:20:29,130 --> 00:20:30,900
kind of slack we're really sending

403
00:20:30,900 --> 00:20:32,610
energy out through the fingertips as you

404
00:20:32,610 --> 00:20:37,410
inhale and exhale and one more you got

405
00:20:37,410 --> 00:20:41,610
it exhale warrior two relax the

406
00:20:41,610 --> 00:20:43,140
shoulders arms are getting tired I know

407
00:20:43,140 --> 00:20:46,080
you're doing great extended side angle

408
00:20:46,080 --> 00:20:47,910
so we get a chance to return to this

409
00:20:47,910 --> 00:20:49,470
practice pulling the right hip crease

410
00:20:49,470 --> 00:20:52,110
back soften right elbow to the top of

411
00:20:52,110 --> 00:20:55,350
the right thigh then go ahead and reach

412
00:20:55,350 --> 00:20:56,880
the left fingertips up towards the sky

413
00:20:56,880 --> 00:20:58,860
or you can practice plugging that

414
00:20:58,860 --> 00:21:00,960
shoulder in and sending it towards the

415
00:21:00,960 --> 00:21:03,120
front edge of your mat other options

416
00:21:03,120 --> 00:21:04,919
here for the full expression reaching

417
00:21:04,919 --> 00:21:08,610
the fingertips down you know what to do

418
00:21:08,610 --> 00:21:12,929
here maybe you take a bind so take a

419
00:21:12,929 --> 00:21:17,190
couple rests wherever you are then

420
00:21:17,190 --> 00:21:18,690
rather than just releasing everything

421
00:21:18,690 --> 00:21:21,330
slowly use your breath to guide you back

422
00:21:21,330 --> 00:21:22,590
to your lunch to the heart

423
00:21:22,590 --> 00:21:25,620
aisles back that foot nice and bright

424
00:21:25,620 --> 00:21:28,860
pivot so there's lots of awareness and

425
00:21:28,860 --> 00:21:31,169
then we plant the palms step it back

426
00:21:31,169 --> 00:21:33,600
move through a vinyasa or send it

427
00:21:33,600 --> 00:21:35,970
straight to Child's Pose that's where

428
00:21:35,970 --> 00:21:40,080
we'll meet take your rest great work my

429
00:21:40,080 --> 00:21:42,530
friends

430
00:21:46,830 --> 00:21:49,480
when you reach your balasana take a

431
00:21:49,480 --> 00:21:52,210
second to just notice your breath heavy

432
00:21:52,210 --> 00:21:58,210
and hot hot and heavy and let the

433
00:21:58,210 --> 00:21:59,740
fingertips reach towards the back edge

434
00:21:59,740 --> 00:22:03,150
of your mat let the shoulders relax

435
00:22:10,110 --> 00:22:12,640
remember why you came to your yoga mat

436
00:22:12,640 --> 00:22:16,600
today maybe why you first sparked an

437
00:22:16,600 --> 00:22:20,860
interest in yoga camp then remember you

438
00:22:20,860 --> 00:22:22,180
deserve this time for yourself we're

439
00:22:22,180 --> 00:22:23,170
gonna do the same thing on the other

440
00:22:23,170 --> 00:22:26,560
side and we're to cool down and call it

441
00:22:26,560 --> 00:22:28,360
let's do it reaching the fingertips

442
00:22:28,360 --> 00:22:31,080
forward we come back to all fours

443
00:22:31,080 --> 00:22:33,280
when you're ready walking the knees

444
00:22:33,280 --> 00:22:35,050
underneath the hip points curling the

445
00:22:35,050 --> 00:22:38,020
toes under press into the palms send it

446
00:22:38,020 --> 00:22:41,010
back down dog

447
00:22:42,480 --> 00:22:44,890
here we go dropping the right heel this

448
00:22:44,890 --> 00:22:46,890
time inhale slide the left leg up high

449
00:22:46,890 --> 00:22:49,090
stay connected to your center here so

450
00:22:49,090 --> 00:22:51,010
the lower ribs are not just playing out

451
00:22:51,010 --> 00:22:52,990
but we're kind of hugging them in and

452
00:22:52,990 --> 00:22:56,380
here we go inhale in exhale stay

453
00:22:56,380 --> 00:22:58,300
connected to your Center as you squeeze

454
00:22:58,300 --> 00:23:00,550
left knee in towards the heart hover

455
00:23:00,550 --> 00:23:02,560
connect to your strength then when

456
00:23:02,560 --> 00:23:03,970
you're ready step it up into your lunge

457
00:23:03,970 --> 00:23:06,190
making your way to warrior one take your

458
00:23:06,190 --> 00:23:10,240
time really paying attention to the

459
00:23:10,240 --> 00:23:12,280
foundation here so where the toes are

460
00:23:12,280 --> 00:23:15,130
pointing maybe you go heel the arch

461
00:23:15,130 --> 00:23:17,110
alignment maybe take a little wider

462
00:23:17,110 --> 00:23:20,290
stance tailbone lengthens down i ground

463
00:23:20,290 --> 00:23:23,410
down through the back body and I grow

464
00:23:23,410 --> 00:23:27,190
tall through the front body so I feel

465
00:23:27,190 --> 00:23:28,990
like we often rush in these poses and we

466
00:23:28,990 --> 00:23:31,060
never get to feel that sense of connect

467
00:23:31,060 --> 00:23:32,500
to the earth to our muscles the

468
00:23:32,500 --> 00:23:34,780
foundation to the lower body but also

469
00:23:34,780 --> 00:23:36,760
it's really hard to take on the mantra

470
00:23:36,760 --> 00:23:38,830
and feel it believe it to be true I am

471
00:23:38,830 --> 00:23:41,680
bold when you don't pay attention to the

472
00:23:41,680 --> 00:23:44,290
foundation right it's that image of a

473
00:23:44,290 --> 00:23:45,190
house so you know if you're going to

474
00:23:45,190 --> 00:23:46,390
build a house you want to make sure the

475
00:23:46,390 --> 00:23:49,930
foundation is solid that it's blessed so

476
00:23:49,930 --> 00:23:51,010
that you can live in it

477
00:23:51,010 --> 00:23:54,100
happy bold so once you feel like you've

478
00:23:54,100 --> 00:23:55,450
kind of gone through your checklist take

479
00:23:55,450 --> 00:23:56,800
the fingertips up high

480
00:23:56,800 --> 00:23:58,780
close your eyes if you're feeling super

481
00:23:58,780 --> 00:24:01,480
adventurous power through the outer edge

482
00:24:01,480 --> 00:24:04,380
of your right foot

483
00:24:04,650 --> 00:24:07,210
so by closing the eyes are softening the

484
00:24:07,210 --> 00:24:08,650
gaze you just get a chance to kind of

485
00:24:08,650 --> 00:24:10,660
feel what the body is doing and kind of

486
00:24:10,660 --> 00:24:15,450
let go of the shape which is hard I know

487
00:24:15,450 --> 00:24:17,590
but I'm doing my best to kind of guide

488
00:24:17,590 --> 00:24:19,030
you in a way to kind of let go of that I

489
00:24:19,030 --> 00:24:20,559
feel like we have to condition ourself

490
00:24:20,559 --> 00:24:23,050
to do that so take a couple more breaths

491
00:24:23,050 --> 00:24:27,030
here you're doing awesome I am bold

492
00:24:28,080 --> 00:24:30,400
maybe you've been waiting in an area of

493
00:24:30,400 --> 00:24:32,020
your life well here's a great chance to

494
00:24:32,020 --> 00:24:33,010
go no you know what

495
00:24:33,010 --> 00:24:36,610
I deserve this I am bold I'm going to

496
00:24:36,610 --> 00:24:37,570
stand up for myself

497
00:24:37,570 --> 00:24:44,860
I'm confident warrior two so I find it

498
00:24:44,860 --> 00:24:46,929
can get a little bit deeper in my front

499
00:24:46,929 --> 00:24:48,070
leg in warrior two

500
00:24:48,070 --> 00:24:49,450
sometimes I even widen my stance

501
00:24:49,450 --> 00:24:51,820
although not lately lengthen the

502
00:24:51,820 --> 00:24:53,800
tailbone down again draw the lower belly

503
00:24:53,800 --> 00:24:56,820
in check out your warrior two

504
00:24:56,820 --> 00:25:00,730
what happens if you lift the toes what

505
00:25:00,730 --> 00:25:03,940
happens if you lift both palms in line

506
00:25:03,940 --> 00:25:05,620
with the shoulder spread the fingertips

507
00:25:05,620 --> 00:25:08,559
wide can you engage the muscles of the

508
00:25:08,559 --> 00:25:13,270
arm without creating tension and here we

509
00:25:13,270 --> 00:25:15,130
go inhale power through that front leg

510
00:25:15,130 --> 00:25:17,260
draw energy up from the arch of your

511
00:25:17,260 --> 00:25:20,190
right foot and inhale reach exhale

512
00:25:20,190 --> 00:25:29,280
soften inhale reach exhale warrior two

513
00:25:29,790 --> 00:25:34,139
inhale reach moving with your breath

514
00:25:41,700 --> 00:25:45,180
welcome that heat inhale one more time

515
00:25:45,180 --> 00:25:51,100
and exhale sink deep for your two I am

516
00:25:51,100 --> 00:25:54,610
bold here we go softening here extended

517
00:25:54,610 --> 00:25:56,980
side angle we get a chance to play pull

518
00:25:56,980 --> 00:25:59,560
the left hip crease back right hamstring

519
00:25:59,560 --> 00:26:01,390
parallel to the earth maybe not today

520
00:26:01,390 --> 00:26:03,760
but one day from the over front ankle

521
00:26:03,760 --> 00:26:10,960
when we play here so not only can we

522
00:26:10,960 --> 00:26:12,850
modify and find empowerment through

523
00:26:12,850 --> 00:26:15,160
modifying but it's fun to do different

524
00:26:15,160 --> 00:26:18,960
variations to stay alive in the pose

525
00:26:19,350 --> 00:26:23,890
take care of your neck here and then

526
00:26:23,890 --> 00:26:25,870
when you're ready I'll oh your heart

527
00:26:25,870 --> 00:26:28,210
back to Center nice and slow stay

528
00:26:28,210 --> 00:26:31,420
conscious through the right foot great

529
00:26:31,420 --> 00:26:32,980
work we come back to our low lunge

530
00:26:32,980 --> 00:26:36,370
inhale look forward and exhale plant the

531
00:26:36,370 --> 00:26:38,710
palms again optional move through

532
00:26:38,710 --> 00:26:40,480
vinyasa or take it straight to Child's

533
00:26:40,480 --> 00:26:45,400
Pose so you have the option here we'll

534
00:26:45,400 --> 00:26:51,670
meet balasana once again let the weight

535
00:26:51,670 --> 00:26:55,000
of the shoulders go all right take one

536
00:26:55,000 --> 00:27:00,310
more nice loving breath in here and then

537
00:27:00,310 --> 00:27:02,050
we'll slowly trace the fingertips all

538
00:27:02,050 --> 00:27:05,970
the way back up come back to all fours

539
00:27:05,970 --> 00:27:09,150
swing your legs over to one side and

540
00:27:09,150 --> 00:27:14,280
we'll come to lie flat on the back yay

541
00:27:14,280 --> 00:27:16,540
when you arrive give yourself a big ol

542
00:27:16,540 --> 00:27:19,330
hug should feel good in the lower back

543
00:27:19,330 --> 00:27:21,550
body here snuggle those shoulder blades

544
00:27:21,550 --> 00:27:25,810
underneath the heart space we should

545
00:27:25,810 --> 00:27:27,520
feel really great if you feel like you

546
00:27:27,520 --> 00:27:33,060
have that kind of I don't want to be

547
00:27:33,060 --> 00:27:35,410
negative but if you have the kind of

548
00:27:35,410 --> 00:27:37,480
turtle shell in the upper back body my

549
00:27:37,480 --> 00:27:39,790
friends and I call it the Quasimodo like

550
00:27:39,790 --> 00:27:41,050
if you're feeling a little Quasimodo

551
00:27:41,050 --> 00:27:43,600
then you want to open up the chest and

552
00:27:43,600 --> 00:27:44,740
the muscles I don't mean that in a

553
00:27:44,740 --> 00:27:47,080
negative or derogatory way at all I just

554
00:27:47,080 --> 00:27:48,770
mean

555
00:27:48,770 --> 00:27:51,049
if you feel tight in the upper back body

556
00:27:51,049 --> 00:27:53,330
the simple snuggle the shoulders

557
00:27:53,330 --> 00:27:55,279
underneath the heart space so good so

558
00:27:55,279 --> 00:27:59,419
you can do this in your bed you can make

559
00:27:59,419 --> 00:28:02,059
that adjustment at your desk even while

560
00:28:02,059 --> 00:28:04,610
sitting up one more breath here is you

561
00:28:04,610 --> 00:28:06,049
hug the knees in just kind of

562
00:28:06,049 --> 00:28:09,668
neutralizing through the back body

563
00:28:14,919 --> 00:28:16,789
great then we're just going to take the

564
00:28:16,789 --> 00:28:19,279
fingertips out Texas tea scoop the

565
00:28:19,279 --> 00:28:22,100
tailbone up big breath in and exhale

566
00:28:22,100 --> 00:28:24,679
nice and passive recline twist today so

567
00:28:24,679 --> 00:28:26,870
you don't have to extend just let it all

568
00:28:26,870 --> 00:28:27,220
go

569
00:28:27,220 --> 00:28:30,740
turn on over to your right ear and

570
00:28:30,740 --> 00:28:33,380
breathe it's helpful to bring the left

571
00:28:33,380 --> 00:28:35,510
hand to the outer edge of the right side

572
00:28:35,510 --> 00:28:43,059
please do close your eyes here so

573
00:28:43,059 --> 00:28:45,230
depending on what time of day you're

574
00:28:45,230 --> 00:28:49,190
doing your practice give yourself

575
00:28:49,190 --> 00:28:50,840
permission so you might it might be the

576
00:28:50,840 --> 00:28:52,010
morning you might have a full day ahead

577
00:28:52,010 --> 00:28:54,649
or maybe it's the evening you've

578
00:28:54,649 --> 00:28:57,740
completed nice long day just give

579
00:28:57,740 --> 00:28:59,390
yourself permission here to just put any

580
00:28:59,390 --> 00:29:02,840
thoughts of the day that you guys are

581
00:29:02,840 --> 00:29:05,270
just had or that's ahead put them just

582
00:29:05,270 --> 00:29:06,799
on hold just put them aside just I'm

583
00:29:06,799 --> 00:29:08,149
going to put mine right over there on

584
00:29:08,149 --> 00:29:09,890
the windowsill and just give yourself

585
00:29:09,890 --> 00:29:13,549
this peace here in the twist so moment -

586
00:29:13,549 --> 00:29:15,890
peace out before we roll up off the mat

587
00:29:15,890 --> 00:29:22,149
and into the world

588
00:29:26,350 --> 00:29:29,969
listen to your breath here

589
00:29:42,700 --> 00:29:45,220
and then starting with your right knees

590
00:29:45,220 --> 00:29:48,720
we're going to have a nice wide leg

591
00:29:48,720 --> 00:29:51,010
transition here start with the right

592
00:29:51,010 --> 00:29:52,930
knee let the weight of your right leg

593
00:29:52,930 --> 00:29:55,000
take you over so we have this nice wide

594
00:29:55,000 --> 00:29:57,910
kind of sprawled eagle transition and

595
00:29:57,910 --> 00:30:01,420
then we'll take it over to the right

596
00:30:01,420 --> 00:30:11,490
turn on to the left ear the same thing

597
00:30:11,490 --> 00:30:14,590
just put your to-do list with the day

598
00:30:14,590 --> 00:30:17,380
thus far the day ahead to the side and

599
00:30:17,380 --> 00:30:21,100
give yourself this last couple these

600
00:30:21,100 --> 00:30:22,930
last couple beats of peace here listen

601
00:30:22,930 --> 00:30:24,610
to the sound of your breath close your

602
00:30:24,610 --> 00:30:27,899
eyes relax your jaw

603
00:30:41,179 --> 00:30:43,969
and same thing releasing and allowing

604
00:30:43,969 --> 00:30:48,529
the left-knee to guide us back and you

605
00:30:48,529 --> 00:30:50,749
have this nice wide knee here we're

606
00:30:50,749 --> 00:30:52,369
going to reach the fingertips through

607
00:30:52,369 --> 00:30:54,710
first grab the arches of the feet and

608
00:30:54,710 --> 00:30:57,440
then giddy up the heels all the way up

609
00:30:57,440 --> 00:31:02,749
towards the sky giddyup that's a it's

610
00:31:02,749 --> 00:31:07,969
also ancient yoga term forget what it is

611
00:31:07,969 --> 00:31:10,399
in Sanskrit but I can look that up for

612
00:31:10,399 --> 00:31:13,549
you once you find what feels good here

613
00:31:13,549 --> 00:31:15,349
and stirrup posture you might take the

614
00:31:15,349 --> 00:31:17,419
arms the hands around to the outer edges

615
00:31:17,419 --> 00:31:22,879
of the feet and then just find what

616
00:31:22,879 --> 00:31:24,529
feels good here either massaging the

617
00:31:24,529 --> 00:31:26,659
feet popping the toes everyone see what

618
00:31:26,659 --> 00:31:28,039
happens when you lengthen your tailbone

619
00:31:28,039 --> 00:31:30,710
towards the front edge of your mat nice

620
00:31:30,710 --> 00:31:35,269
action there in the pelvis and then even

621
00:31:35,269 --> 00:31:36,499
grounding down through the shoulders

622
00:31:36,499 --> 00:31:43,489
here feels quite nice nice and long in

623
00:31:43,489 --> 00:31:46,029
the neck take one more deep breath in

624
00:31:46,029 --> 00:31:49,309
and then exhale release everything soles

625
00:31:49,309 --> 00:31:52,719
of the feet come to the mat oh yeah

626
00:31:52,719 --> 00:31:54,710
we're going to take a little windshield

627
00:31:54,710 --> 00:31:56,899
wiper here so bring the palms out we're

628
00:31:56,899 --> 00:32:00,889
just going to rock to one side you can

629
00:32:00,889 --> 00:32:04,450
do the ankle cross if that feels good

630
00:32:04,450 --> 00:32:08,289
and then to the other

631
00:32:14,470 --> 00:32:16,899
and then making your way into shavasan

632
00:32:16,899 --> 00:32:18,190
so before you do that if there's

633
00:32:18,190 --> 00:32:19,720
anything else you're craving perhaps

634
00:32:19,720 --> 00:32:22,870
you're you know maybe you're not new to

635
00:32:22,870 --> 00:32:24,159
the practice and you want to practice a

636
00:32:24,159 --> 00:32:26,350
shoulder stand or something else now

637
00:32:26,350 --> 00:32:27,850
would be a good time to do that so I

638
00:32:27,850 --> 00:32:30,879
think that in yoga camp you know this is

639
00:32:30,879 --> 00:32:33,610
just I'm merely your humble buddy and

640
00:32:33,610 --> 00:32:35,379
guide I think you should use this time

641
00:32:35,379 --> 00:32:37,629
to explore of course if you're new to

642
00:32:37,629 --> 00:32:41,830
the practice and actually everyone just

643
00:32:41,830 --> 00:32:44,620
be really mindful don't skip out on this

644
00:32:44,620 --> 00:32:46,629
shavasan even if it's just for a moment

645
00:32:46,629 --> 00:32:48,759
or two to completely release and relax

646
00:32:48,759 --> 00:32:50,409
eventually we'll extend the legs out

647
00:32:50,409 --> 00:32:51,659
long

648
00:32:51,659 --> 00:32:54,429
take a nice refreshing breath in as you

649
00:32:54,429 --> 00:32:58,240
exhale open your wings and release so

650
00:32:58,240 --> 00:32:59,710
you might be playing right now you might

651
00:32:59,710 --> 00:33:01,960
be doing a little freestyle that's

652
00:33:01,960 --> 00:33:06,100
awesome so whether you're in shavasan

653
00:33:06,100 --> 00:33:09,870
ready to rest or you're freestyling I

654
00:33:09,870 --> 00:33:11,799
want to thank you for sharing your

655
00:33:11,799 --> 00:33:16,179
practice and I want to honor you and

656
00:33:16,179 --> 00:33:18,549
give you thumbs up for showing up for

657
00:33:18,549 --> 00:33:21,309
yourself we need a rocket I'll see you

658
00:33:21,309 --> 00:33:25,950
tomorrow day ten namaste

659
00:33:37,710 --> 00:33:39,740
Oh