hey everyone welcome to 30 days of yoga

camp it's day 9 and the mantra for today

is I am whole

all right today we're going to begin in

extended Child's Pose

so take the knees as wide as your yoga

mat bring the two big toes to touch and

then when you're ready settle on in for

today's practice fingertips reach

towards the front edge heart melts

towards the earth forehead kisses the

mat and we take a second here to tune in

I think I've mentioned this before but

if this is not a great shape for your

body adjust you can lift the hips up

come to kind of a heart to earth pose

here you can curl the toes under or you

can just set up nice and tall and close

your eyes and relax your shoulders so

for me that's what yoga camp is all

about taking something and digesting it

processing it and then making

adjustments as needed the practice

hosting presents present excuse me

definitely translates off the mat

staying present aware go ahead and close

your eyes here once you get settled in

begin to notice your breath

give thanks for this moment and know in

your heart that you are worthy of this

time for yourself taking this

opportunity to tend to your body taking

this opportunity to tend to your mind

mental health and even maybe using this

opportunity to tend to your heart or

your spirit today let's see what happens

we're going to move in a circle here

today inhale press into the tops of the

feet press into the palms and we're

going to move in a nice slow circle so

as you inhale the heart shines forward

the belly drops kind of like we do in

cat cow and then as you exhale you come

around and back you round through the

spine we come through that extended

Child's Pose maybe you take a second

here to pause and then keep it going so

the hands might need to adjust you might

feel more stable with the toes curled

under listen to your body right you are

your best teacher who you might hear

some crackles and some sound effects

from the body move nice and slow here

let's begin to wake up today

so the mantra today I am bold going to

be awesome in those standing poses but

can be awesome even here so how can you

connect to that maybe it's just owning

this time for yourself reverse your

circle if you haven't already begin to

play again linger in the places that it

feels good to hang out in a little bit

longer maybe find a little catch and you

rock through maybe you're ready for

practice today and you're already

starting to be bold and your movement

nice and creative as you check in with

the shoulders the hips

I like to call this drunk cat cow which

many of you know some of you may be

hearing for the first time I mean I used

to teach high schoolers yoga I'd always

say drunk on love and they'd be like

yeah right what a scary I'll be like

whatever they're doing yoga they're

breathing so beautiful so get drunk on

your libation of choice I'll choose love

and we'll just do a couple more circles

so notice if you've already begun to get

bored here normal human thing see if you

can explore other areas of the body side

body stretch fingers toes neck and then

when you feel satisfied we'll come back

to all fours walk knees underneath the

hip points and wrists right underneath

the shoulders press away from your yoga

mat press into the tops of the feet take

a deep breath in then exhale curl the

toes under slowly today

peel up from the tail downward facing

dog with the knees bent strong

connection hand to earth melt the heart

back big breath in my friends big breath

out as you begin to straighten through

the legs a couple of moments here on

your own to paddle it out

great when you're ready take it for a

nice slow walk up towards the front edge

nice and slow today negotiate make your

way to forward fold

when you arrive take a couple of awesome

breaths here you deserve it maybe

walking the fingertips to one side and

then the other keep breathing here and

then when you're ready

close your eyes be brave be bold and

roll it up nice and slow

consciously press into the feet and as

you begin to roll up through the

staircase of the spine find that natural

lift in the heart this is that natural

lift that natural light within if you

will just roll with me and then right

away here we'll reach the fingertips

high up towards the sky and begin to

open up through the side body so take

your right hand to your left wrist think

up and over is you have soft knees here

to the side body stretch to the right

keep deepening the breath here as you

inhale reach up towards the sky climb

and then over to the left left hand

grabs right wrist

soft knees here not locked a little

awareness through the pelvis inhale to

Center exhale rain it down Mountain Pose

so take a second to go through your

checklist lengthening the tailbone down

activating through the lower body most

importantly begin to connect to your

Center Center whatever that means to you

finding that lift up from the pelvic

floor perhaps maybe it's just closing

your eyes for a moment and sending

awareness there then take a second to

loop the shoulders forward up and back a

couple times nice big circles with the

shoulders forward

up and back and then bring the

fingertips to the shoulders we're going

to reverse that kind of like a swim here

with the elbows so now taking it forward

down and back one at a time notice if

you're clenching in the feet or locking

through the knees just keep expanding

that awareness this one's kind of fun

great then keep the fingertips where

they are come back to Center and big

circles with the elbows as you bring

them forward up and back really try to

take up space move nice and slow if

you're dealing with the shoulder injury

or you know that you're tending to the

shoulder you know to take take it easy

here right again notice what's going on

in the feet what's going on in the

pelvis let's do one more big circle

inhale elbows reach forward up and back

and then exhale we release everything

Mountain Pose great chin to chest now

big circles with the nose you can close

your eyes here notice that the shoulders

are wanting to collapse the heart

collapse here so see if you can keep the

shoulder blades drawing together I'm

exaggerating here but remember this work

we just did shoulder blades drawing

together heart lifting as you draw your

circles with the nose so I like to share

circles with the nose rather than a

tease neck rolls save that for another

time another night and some generations

are like yeah and others are like no I'm

with the yeah committee and reversing

your circle if you haven't already and

so we do this to warm up the neck but

I'm also giving you just a chance to

expand awareness through the finger tips

the pinkies the toes right awesome and

then back to Center alright let's rock

and roll inhale

big breath as you reach the fingertips

up and big breath as we send it down

forward fold take a second here relax

the head and neck the shoulders hmm

notice if you're gripping anywhere and

then everyone lower back love

bend your knees super generously ah send

the tail towards the ground as if you

were sitting on a chair we're going to

keep the arms down here so don't panic

and then just kind of rocking front to

back a little bit in the heels and the

toes you can use your hands here to

brace yourself and yes we're waking up

the muscles of the legs for our bold

standing postures we're also giving the

lower backs in love and then just make

sure you're not holding clinching in the

head the neck the shoulders mmm can even

move your tail a little bit feels good

sweet and then we let that go straight

through the legs inhale halfway lift

exhale soften and bow inhale reach for

the sky and the knees press into the

feet consciously spread the fingertips

and exhale namaste

hands to heart namaste connecting

honoring and knowledge enough your self

so you can't hate on yourself when you

are in namaste you know it's a connect

to your best self

it's like those days when you look in

the mirror and your leg all right all

right gonna be a good day you know so

I'm just sharing that it could just you

know sometimes it's just we get into

that robot mode so sometimes it is just

a simple going like okay cool I love

myself here we go inhale reach it up

exhale diving forward when you catch up

here inhale with your breath so you may

not move with me that's okay don't get

frustrated flat back exhale follow it

the breath down and we'll plant the

palms walk the toes together and step

the right foot back low lunge just

stretch it out here Rock front ooh

back if you want to lower the knee here

you're welcome to take a second to find

your alignment just check in with the

body today opening up the hips a bit

here or maybe a lot here big breath in

big breath out as you connect to your

Center hug those lower ribs in and step

the back foot up about midway right toes

are at 45 degrees left toes pointing

forward little pyramid posture here

imagine peeling the left hip crease up

we stretch the legs breathe breathe

breathe

great then again fingertips to the mat

connect to your Center soften through

the left leg so bend your left knee and

step it back to your lunge awesome we're

going to step the back foot excuse me

the left foot back planting the palms

and coming into a plank first plank of

the day rock front

rock back and then slowly lower to your

knees hug the elbows in and send your

gaze forward as you slowly lower down

Cobra keep it nice and low baby Cobra to

start inhale nice and easy wakening the

spine and exhale forehead kisses the mat

keep it going inhale press into your

foundation pull the elbows back keep it

nice and soft and easy and then exhale

forehead kisses the mat one more inhale

again waking up the spine the back body

and following the breath down cool curl

the toes under connect to your Center

press into all ten knuckles and we come

back to that plank big breath in big

breath out

downward facing dog

when you're ready step the right foot up

come into your nice low lunge you can

lower the back knee here no prob take a

second here to check in with the body

you need to open up through the hips

notice if you're crashing all your

weight into your fingertips see if you

can lighten your load a little use your

breath breathe breathe breathe then

inhale loop the shoulders look forward

exhale soften through the legs and step

that left foot up halfway

left toes point towards the front left

corner of the mat right toes aim forward

we inhale in and exhale as you pull the

right hip crease back fold stretching

the legs great connect to your centers

soften through the right knee and when

you're ready step it back to your lunge

awesome

inhale look forward exhale plant the

palms you got this step the right toes

back full plank or you can lower the

knees here inhale gaze forward hook the

elbows hug them into the side body stay

connected to your Center as you slowly

lower down and inhale baby Cobra three

times here moving with your breath see

if you can ride the wave of your breath

here

and after three or curl the toes under

connect to your Center so really I

usually don't like to use this word here

but go ahead today and suck your navel

up towards your spine activate from

there see what that does if you move

from there rather than just muscling

through the arms changes it a little bit

yes I felt that inhale in exhale to down

dog repeat the slow walk from before or

bend the knees inhale in look forward

and on an exhale hop jump float to the

top you can do a mix and match to have a

little fun forward fold inhale halfway

lift your version beautiful long neck

pull the shoulders back and exhale slide

it down inhale bend the knees reach the

arms all the way up and overhead full

body stretch and exhale namaste

soft knees inhale shake it off here we

go again

reach it up exhale diving forward have

some fun here inhale halfway lift exhale

soften and bow this time we're going to

plant the palms step or hop it back to

plank

feel free to lower the knees here and

move through your vinyasa so it could be

nice and gentle or you might start to

heat it up depending on where you are in

your journey on the mat we'll meet and

downward dog the best thing to do is

take care of your body check your ego as

they say and be super mindful I read a

great article the other day that I just

could not agree more with about you know

the true advanced Yogi's are the ones

that are really pulling back and aiming

for the balance the integrity in the

postures and I think a lot of people in

the yoga say during community are

working on that and right

it's really impressive well here we go

drop the left heel lift the right leg

high spread the right toes as much as

you can take another deep breath in here

then use your exhale to squeeze the

right knee up and in towards your heart

step it up into your lunge we're making

our way to warrior 1 so we'll pivot on

the back foot and take your time here as

you grow a nice strong bold warrior so

that means paying attention to the

foundation really rooting into the earth

mindfully going through your checklist

hugging the muscle to the bone working

on you know your spirals in the body

finding that upward current of energy so

if you're like I don't know if warrior 1

check out the foundations of yoga video

it's really awesome just to kind of

break down the poses sometimes and find

them in your body which is important and

then when you feel like you have a

strong connection to the earth or

whenever you're ready reach the

fingertips up high now the mantra here

is I am bold so close your eyes here if

you're feeling super adventurous you've

been practicing for a while and repeat

that mantra to yourself otherwise hold

on to a nice sharp focus either down in

front or out in front of you and say I

am bold if you're feeling really

adventurous say it out loud I am bold

power through that back leg relax the

shoulders sink into that front knee I am

bold strong warrior what are you going

to be a warrior of today peace love we

talked about the spiritual warrior I

feel like it's got a bad rap but that's

pretty cool you know inhale in one more

breath you got it exhale warrior two

pull the pinkies back find that lift

through the center channel notice if

your back hands falling down here try to

keep it even with the shoulders spread

the fingertips lengthen see if you can

make your neck

longer hereby drawing the shoulders down

make sure you can see your front big toe

a lot going on here here we go strong I

am bold you're probably starting to feel

sensations all over the body feel this

heat creeping up on you how awesome it

is to be alive and to be able to feel

our bodies such as this here we go let's

change it up inhale straightening

through the front leg fingertips kiss up

and overhead

so we soften exhale warrior two focus

right out beyond the right fingertips

here inhale reach and exhale warrior two

I am bold engage all the muscles here so

the muscles of the arms here it's not

kind of slack we're really sending

energy out through the fingertips as you

inhale and exhale and one more you got

it exhale warrior two relax the

shoulders arms are getting tired I know

you're doing great extended side angle

so we get a chance to return to this

practice pulling the right hip crease

back soften right elbow to the top of

the right thigh then go ahead and reach

the left fingertips up towards the sky

or you can practice plugging that

shoulder in and sending it towards the

front edge of your mat other options

here for the full expression reaching

the fingertips down you know what to do

here maybe you take a bind so take a

couple rests wherever you are then

rather than just releasing everything

slowly use your breath to guide you back

to your lunch to the heart

aisles back that foot nice and bright

pivot so there's lots of awareness and

then we plant the palms step it back

move through a vinyasa or send it

straight to Child's Pose that's where

we'll meet take your rest great work my

friends

when you reach your balasana take a

second to just notice your breath heavy

and hot hot and heavy and let the

fingertips reach towards the back edge

of your mat let the shoulders relax

remember why you came to your yoga mat

today maybe why you first sparked an

interest in yoga camp then remember you

deserve this time for yourself we're

gonna do the same thing on the other

side and we're to cool down and call it

let's do it reaching the fingertips

forward we come back to all fours

when you're ready walking the knees

underneath the hip points curling the

toes under press into the palms send it

back down dog

here we go dropping the right heel this

time inhale slide the left leg up high

stay connected to your center here so

the lower ribs are not just playing out

but we're kind of hugging them in and

here we go inhale in exhale stay

connected to your Center as you squeeze

left knee in towards the heart hover

connect to your strength then when

you're ready step it up into your lunge

making your way to warrior one take your

time really paying attention to the

foundation here so where the toes are

pointing maybe you go heel the arch

alignment maybe take a little wider

stance tailbone lengthens down i ground

down through the back body and I grow

tall through the front body so I feel

like we often rush in these poses and we

never get to feel that sense of connect

to the earth to our muscles the

foundation to the lower body but also

it's really hard to take on the mantra

and feel it believe it to be true I am

bold when you don't pay attention to the

foundation right it's that image of a

house so you know if you're going to

build a house you want to make sure the

foundation is solid that it's blessed so

that you can live in it

happy bold so once you feel like you've

kind of gone through your checklist take

the fingertips up high

close your eyes if you're feeling super

adventurous power through the outer edge

of your right foot

so by closing the eyes are softening the

gaze you just get a chance to kind of

feel what the body is doing and kind of

let go of the shape which is hard I know

but I'm doing my best to kind of guide

you in a way to kind of let go of that I

feel like we have to condition ourself

to do that so take a couple more breaths

here you're doing awesome I am bold

maybe you've been waiting in an area of

your life well here's a great chance to

go no you know what

I deserve this I am bold I'm going to

stand up for myself

I'm confident warrior two so I find it

can get a little bit deeper in my front

leg in warrior two

sometimes I even widen my stance

although not lately lengthen the

tailbone down again draw the lower belly

in check out your warrior two

what happens if you lift the toes what

happens if you lift both palms in line

with the shoulder spread the fingertips

wide can you engage the muscles of the

arm without creating tension and here we

go inhale power through that front leg

draw energy up from the arch of your

right foot and inhale reach exhale

soften inhale reach exhale warrior two

inhale reach moving with your breath

welcome that heat inhale one more time

and exhale sink deep for your two I am

bold here we go softening here extended

side angle we get a chance to play pull

the left hip crease back right hamstring

parallel to the earth maybe not today

but one day from the over front ankle

when we play here so not only can we

modify and find empowerment through

modifying but it's fun to do different

variations to stay alive in the pose

take care of your neck here and then

when you're ready I'll oh your heart

back to Center nice and slow stay

conscious through the right foot great

work we come back to our low lunge

inhale look forward and exhale plant the

palms again optional move through

vinyasa or take it straight to Child's

Pose so you have the option here we'll

meet balasana once again let the weight

of the shoulders go all right take one

more nice loving breath in here and then

we'll slowly trace the fingertips all

the way back up come back to all fours

swing your legs over to one side and

we'll come to lie flat on the back yay

when you arrive give yourself a big ol

hug should feel good in the lower back

body here snuggle those shoulder blades

underneath the heart space we should

feel really great if you feel like you

have that kind of I don't want to be

negative but if you have the kind of

turtle shell in the upper back body my

friends and I call it the Quasimodo like

if you're feeling a little Quasimodo

then you want to open up the chest and

the muscles I don't mean that in a

negative or derogatory way at all I just

mean

if you feel tight in the upper back body

the simple snuggle the shoulders

underneath the heart space so good so

you can do this in your bed you can make

that adjustment at your desk even while

sitting up one more breath here is you

hug the knees in just kind of

neutralizing through the back body

great then we're just going to take the

fingertips out Texas tea scoop the

tailbone up big breath in and exhale

nice and passive recline twist today so

you don't have to extend just let it all

go

turn on over to your right ear and

breathe it's helpful to bring the left

hand to the outer edge of the right side

please do close your eyes here so

depending on what time of day you're

doing your practice give yourself

permission so you might it might be the

morning you might have a full day ahead

or maybe it's the evening you've

completed nice long day just give

yourself permission here to just put any

thoughts of the day that you guys are

just had or that's ahead put them just

on hold just put them aside just I'm

going to put mine right over there on

the windowsill and just give yourself

this peace here in the twist so moment -

peace out before we roll up off the mat

and into the world

listen to your breath here

and then starting with your right knees

we're going to have a nice wide leg

transition here start with the right

knee let the weight of your right leg

take you over so we have this nice wide

kind of sprawled eagle transition and

then we'll take it over to the right

turn on to the left ear the same thing

just put your to-do list with the day

thus far the day ahead to the side and

give yourself this last couple these

last couple beats of peace here listen

to the sound of your breath close your

eyes relax your jaw

and same thing releasing and allowing

the left-knee to guide us back and you

have this nice wide knee here we're

going to reach the fingertips through

first grab the arches of the feet and

then giddy up the heels all the way up

towards the sky giddyup that's a it's

also ancient yoga term forget what it is

in Sanskrit but I can look that up for

you once you find what feels good here

and stirrup posture you might take the

arms the hands around to the outer edges

of the feet and then just find what

feels good here either massaging the

feet popping the toes everyone see what

happens when you lengthen your tailbone

towards the front edge of your mat nice

action there in the pelvis and then even

grounding down through the shoulders

here feels quite nice nice and long in

the neck take one more deep breath in

and then exhale release everything soles

of the feet come to the mat oh yeah

we're going to take a little windshield

wiper here so bring the palms out we're

just going to rock to one side you can

do the ankle cross if that feels good

and then to the other

and then making your way into shavasan

so before you do that if there's

anything else you're craving perhaps

you're you know maybe you're not new to

the practice and you want to practice a

shoulder stand or something else now

would be a good time to do that so I

think that in yoga camp you know this is

just I'm merely your humble buddy and

guide I think you should use this time

to explore of course if you're new to

the practice and actually everyone just

be really mindful don't skip out on this

shavasan even if it's just for a moment

or two to completely release and relax

eventually we'll extend the legs out

long

take a nice refreshing breath in as you

exhale open your wings and release so

you might be playing right now you might

be doing a little freestyle that's

awesome so whether you're in shavasan

ready to rest or you're freestyling I

want to thank you for sharing your

practice and I want to honor you and

give you thumbs up for showing up for

yourself we need a rocket I'll see you

tomorrow day ten namaste

Oh