WEBVTT 00:00:00.060 --> 00:00:02.520 what's up my friends and welcome to 30 00:00:02.520 --> 00:00:07.048 days of yoga camp it's day 11 and this 00:00:07.049 --> 00:00:09.120 is a good one the mantra today is I 00:00:09.120 --> 00:00:14.030 release let's get started 00:00:21.539 --> 00:00:26.970 all right let's begin flat on our backs 00:00:29.460 --> 00:00:34.690 take a second to get settled in the hard 00:00:34.690 --> 00:00:37.120 part is over okay 00:00:37.120 --> 00:00:39.760 getting here starting the video and 00:00:39.760 --> 00:00:42.659 getting to this moment hardest part so 00:00:42.659 --> 00:00:46.600 take a second to just get settled in 00:00:46.600 --> 00:00:52.680 point flex the feet find your breath 00:00:53.010 --> 00:00:56.879 then reach the arms up and overhead 00:00:56.879 --> 00:01:00.940 big breath in here go ahead and say stay 00:01:00.940 --> 00:01:04.330 soft in the fingers and toes for now big 00:01:04.330 --> 00:01:12.250 breath in big breath out great float the 00:01:12.250 --> 00:01:16.149 fingertips down and then you decide what 00:01:16.149 --> 00:01:18.130 feels best palms face up or palms face 00:01:18.130 --> 00:01:21.340 down here and then you can take your 00:01:21.340 --> 00:01:24.270 eyes off the video here close your eyes 00:01:24.270 --> 00:01:26.590 tuck the chin into the chest and 00:01:26.590 --> 00:01:30.210 lengthen through the back of the neck 00:01:33.180 --> 00:01:36.780 begin to deepen your breath 00:01:40.439 --> 00:01:43.020 and as we start to get this conversation 00:01:43.020 --> 00:01:47.549 going with the breath today we bring our 00:01:47.549 --> 00:01:51.840 attention to the affirmation or the 00:01:51.840 --> 00:01:57.270 mantra I release my friends take 00:01:57.270 --> 00:02:03.270 advantage of today's mantra honoring the 00:02:03.270 --> 00:02:06.030 power of word the power of thought super 00:02:06.030 --> 00:02:10.619 powerful so we take a moment here fully 00:02:10.619 --> 00:02:16.129 relax flat on the back feeling supported 00:02:18.079 --> 00:02:20.519 to connect our breath and connect to the 00:02:20.519 --> 00:02:25.260 mantra again I release and I would like 00:02:25.260 --> 00:02:26.700 to invite you to just take a moment here 00:02:26.700 --> 00:02:29.010 before we start moving through our asana 00:02:29.010 --> 00:02:31.769 and moving and grooving to just think 00:02:31.769 --> 00:02:33.510 about the things that you are ready to 00:02:33.510 --> 00:02:35.579 release just go ahead and ID them now so 00:02:35.579 --> 00:02:38.269 that we can let it go 00:02:42.990 --> 00:02:44.700 and then just notice if you kind of went 00:02:44.700 --> 00:02:46.230 into toxic thought we're older you got a 00:02:46.230 --> 00:02:47.910 little angry a little frustrated that's 00:02:47.910 --> 00:02:50.100 normal that's human acknowledge it so I 00:02:50.100 --> 00:02:53.160 love yoga because we're not actually Zen 00:02:53.160 --> 00:02:54.750 ting out or checking out it's actually 00:02:54.750 --> 00:02:57.000 quite the opposite we're going in dive 00:02:57.000 --> 00:03:03.740 it in check it in 00:03:08.410 --> 00:03:10.990 then take a nice refreshing inhale in 00:03:10.990 --> 00:03:15.430 through the nose and then let your 00:03:15.430 --> 00:03:19.620 exhale release out through the mouth 00:03:20.790 --> 00:03:26.380 inhale fresh breath in say to yourself I 00:03:26.380 --> 00:03:28.570 release as you exhale out through the 00:03:28.570 --> 00:03:30.660 mouth 00:03:30.750 --> 00:03:34.360 again just like that inhale fresh breath 00:03:34.360 --> 00:03:40.600 in mmm and say to yourself I release as 00:03:40.600 --> 00:03:42.670 you exhale let it go out through the 00:03:42.670 --> 00:03:46.720 mouth one more time on your own practice 00:03:46.720 --> 00:03:59.500 the mantra nice so nice and easy we'll 00:03:59.500 --> 00:04:01.270 hug the knees up in towards the heart 00:04:01.270 --> 00:04:03.340 take the mantra with you so today's 00:04:03.340 --> 00:04:06.400 practice is about releasing the things 00:04:06.400 --> 00:04:10.330 that do not serve you give yourself a 00:04:10.330 --> 00:04:12.340 big hug wiggle back and forth left to 00:04:12.340 --> 00:04:15.220 right maybe front to back with the knees 00:04:15.220 --> 00:04:17.529 maybe circles just get the sacroiliac 00:04:17.529 --> 00:04:19.329 joint a little bit of there a little 00:04:19.329 --> 00:04:22.230 lower back love as well hmm 00:04:22.230 --> 00:04:25.060 relax the shoulders wake up through the 00:04:25.060 --> 00:04:32.830 feet the ankles ooh and then interlace 00:04:32.830 --> 00:04:34.720 the fingertips and bring them behind the 00:04:34.720 --> 00:04:36.940 head opening up through the chest here 00:04:36.940 --> 00:04:38.410 this might be your first heart opener of 00:04:38.410 --> 00:04:39.910 the day so snuggle the shoulder blades 00:04:39.910 --> 00:04:42.400 underneath the chest press into your 00:04:42.400 --> 00:04:45.190 elbows and then send the legs up high it 00:04:45.190 --> 00:04:46.180 doesn't matter if you straighten the 00:04:46.180 --> 00:04:47.950 legs here in fact they can be bent quite 00:04:47.950 --> 00:04:51.370 generously and then hang with me guys 00:04:51.370 --> 00:04:53.860 just roll with me today right I promise 00:04:53.860 --> 00:04:56.500 it'll be worth it spread your toes and 00:04:56.500 --> 00:04:58.150 see if you can look in between your toes 00:04:58.150 --> 00:04:59.860 and just notice if you have toxic 00:04:59.860 --> 00:05:02.050 thoughts about your feet well [ __ ] will 00:05:02.050 --> 00:05:03.670 begin to shift that I think a little bit 00:05:03.670 --> 00:05:09.490 I know I have there's a lot of practice 00:05:09.490 --> 00:05:11.530 that goes on for me you know putting 00:05:11.530 --> 00:05:13.479 myself on camera I 00:05:13.479 --> 00:05:15.009 I try to take what I've learned from 00:05:15.009 --> 00:05:17.229 that and share it with you so if you're 00:05:17.229 --> 00:05:19.719 like hey my feet are oh you know fat 00:05:19.719 --> 00:05:22.960 remember the whole thing about yoga camp 00:05:22.960 --> 00:05:24.819 is connecting the mind and the body 00:05:24.819 --> 00:05:27.339 understanding the power of conditioning 00:05:27.339 --> 00:05:29.439 the mind the thoughts and also the body 00:05:29.439 --> 00:05:30.879 so we're letting the blood flow in the 00:05:30.879 --> 00:05:32.860 opposite direction here and then here's 00:05:32.860 --> 00:05:34.240 the part where I need you hang with me 00:05:34.240 --> 00:05:35.650 we're going to spread the toes and just 00:05:35.650 --> 00:05:36.909 look in between the toes 00:05:36.909 --> 00:05:38.259 and just look at your feet and see if 00:05:38.259 --> 00:05:39.729 you can see the feet that you had when 00:05:39.729 --> 00:05:42.189 you were a kid whatever that means to 00:05:42.189 --> 00:05:43.990 you right now we're opening through the 00:05:43.990 --> 00:05:45.879 chest still elbows left to right you can 00:05:45.879 --> 00:05:47.409 extend the thumbs even give yourself 00:05:47.409 --> 00:05:52.330 that little neck massage bonus and see 00:05:52.330 --> 00:05:55.060 if you can see yeah your your feet is a 00:05:55.060 --> 00:05:56.740 kid little innocence there see if you 00:05:56.740 --> 00:05:58.900 can see between all your toes you're 00:05:58.900 --> 00:06:00.969 spreading your toes super wide we call 00:06:00.969 --> 00:06:02.770 this yogi toes but really it's just 00:06:02.770 --> 00:06:06.460 awareness and in time we really awaken 00:06:06.460 --> 00:06:07.749 the muscles of the feet and they begin 00:06:07.749 --> 00:06:10.419 to change my feet have totally changed 00:06:10.419 --> 00:06:12.819 in the last 10 years really five years 00:06:12.819 --> 00:06:17.889 ago major ray all right then with the 00:06:17.889 --> 00:06:19.659 knees straight or bent we're going to 00:06:19.659 --> 00:06:22.029 keep those yogi toes or those childlike 00:06:22.029 --> 00:06:24.999 toes and scoop the tailbone up so you're 00:06:24.999 --> 00:06:26.979 really engaging we're just going to 00:06:26.979 --> 00:06:30.490 pulse gentle pulses here lifting lifting 00:06:30.490 --> 00:06:33.849 lifting so if the toes are reaching back 00:06:33.849 --> 00:06:35.409 because you're wanting to get a good ab 00:06:35.409 --> 00:06:39.370 workout you're not alone see if you can 00:06:39.370 --> 00:06:42.219 just reach tailbone up so we're actually 00:06:42.219 --> 00:06:45.490 getting into those deeper core muscles 00:06:45.490 --> 00:06:46.419 oh yeah 00:06:46.419 --> 00:06:49.209 if the fingertips are starting to get 00:06:49.209 --> 00:06:51.729 numb fall asleep whatever you can come 00:06:51.729 --> 00:06:57.899 to cactus arms here and we keep it going 00:06:57.899 --> 00:07:00.879 so we're going to do some releasing 00:07:00.879 --> 00:07:05.289 today so lots of twists so take a second 00:07:05.289 --> 00:07:07.449 to just kind of light that fire in the 00:07:07.449 --> 00:07:10.360 belly here five more seconds you got it 00:07:10.360 --> 00:07:12.699 lifting up with the tail it's a small 00:07:12.699 --> 00:07:14.469 movement so you almost don't see 00:07:14.469 --> 00:07:16.810 anything whoo but I can feel it I don't 00:07:16.810 --> 00:07:19.419 know if you can and then we'll gently 00:07:19.419 --> 00:07:21.819 release sweet release the arms give 00:07:21.819 --> 00:07:25.860 yourself a big hug laugh it off 00:07:29.820 --> 00:07:32.440 cool and slide the hands to the backs of 00:07:32.440 --> 00:07:33.700 the thighs give your hamstrings a little 00:07:33.700 --> 00:07:38.050 love I'm going to release some tightness 00:07:38.050 --> 00:07:41.380 in the hamstrings today when you're 00:07:41.380 --> 00:07:43.450 ready begin to rock and roll all the way 00:07:43.450 --> 00:07:50.290 up to seated here we go rock once rock 00:07:50.290 --> 00:07:54.040 twice three times a little how many 00:07:54.040 --> 00:07:57.400 times I've done that job if you've been 00:07:57.400 --> 00:07:58.720 rocking and rolling with me for a while 00:07:58.720 --> 00:08:00.010 you might begin to have a little more 00:08:00.010 --> 00:08:02.230 fun here kind of coming into a cobblers 00:08:02.230 --> 00:08:05.500 pose as you rock up maybe even a plow as 00:08:05.500 --> 00:08:09.280 you rock back and if you're new to the 00:08:09.280 --> 00:08:11.830 practice then maybe save that for a 00:08:11.830 --> 00:08:15.970 rainy day eventually we'll come up to a 00:08:15.970 --> 00:08:26.530 nice comfortable seat excuse me and 00:08:26.530 --> 00:08:27.910 we'll bring the palms to the tops of the 00:08:27.910 --> 00:08:31.300 thighs press down with the palms lift up 00:08:31.300 --> 00:08:34.960 through the heart big breath in Lions 00:08:34.960 --> 00:08:39.880 breath tongue out and help fresh breath 00:08:39.880 --> 00:08:43.929 in exhale let go that which is not 00:08:43.929 --> 00:08:50.740 serving you and one more inhale press 00:08:50.740 --> 00:08:55.990 down with the palms good awesome 00:08:55.990 --> 00:08:57.970 take a second to reach the arms all the 00:08:57.970 --> 00:08:59.920 way up and overhead and just do a couple 00:08:59.920 --> 00:09:01.660 side body stretches just stretching out 00:09:01.660 --> 00:09:10.110 through those muscles long and lean and 00:09:10.410 --> 00:09:13.180 then when you're feeling fine there 00:09:13.180 --> 00:09:15.010 we'll bring the fingertips down at your 00:09:15.010 --> 00:09:16.420 sides just nothing fancy here just 00:09:16.420 --> 00:09:19.720 gently your sides and then taking those 00:09:19.720 --> 00:09:23.340 neck circles that you know 00:09:24.690 --> 00:09:29.470 one way and then the other so this is a 00:09:29.470 --> 00:09:31.630 great way to release tension in the neck 00:09:31.630 --> 00:09:35.050 the shoulders and then butt all the way 00:09:35.050 --> 00:09:38.170 through the back body right I can't tell 00:09:38.170 --> 00:09:39.639 you how many times I'm in line at the 00:09:39.639 --> 00:09:41.680 grocery store or I'm in my car and I 00:09:41.680 --> 00:09:49.300 must just be like on my own and it feels 00:09:49.300 --> 00:09:51.730 really good and if I don't do these neck 00:09:51.730 --> 00:09:54.040 circles for you know like consecutive 00:09:54.040 --> 00:09:56.079 days and then I do them I'm like wow 00:09:56.079 --> 00:10:00.010 it's like a fireworks you know I can 00:10:00.010 --> 00:10:06.060 hear it all so enjoy your neck circles 00:10:10.079 --> 00:10:12.579 and then we'll bring the head back to 00:10:12.579 --> 00:10:15.459 Center stillness and take the arms out 00:10:15.459 --> 00:10:21.540 wide inhale in exhale hands to heart 00:10:21.540 --> 00:10:25.079 inhale extend out wide palms face down 00:10:25.079 --> 00:10:31.000 and exhale hands to heart inhale extend 00:10:31.000 --> 00:10:35.680 and exhale hands to heart now we're 00:10:35.680 --> 00:10:39.190 going to throw out some energy ready 00:10:39.190 --> 00:10:43.810 inhale extend throw it out side as an 00:10:43.810 --> 00:10:46.149 inhale and exhale hands to heart just 00:10:46.149 --> 00:10:46.959 got excited 00:10:46.959 --> 00:10:53.800 inhale throw it out and just a little 00:10:53.800 --> 00:10:59.019 flick of the wrist here and again the 00:10:59.019 --> 00:11:02.949 Kundalini vibes go on it and inhale and 00:11:02.949 --> 00:11:07.440 exhale good bow your head to your heart 00:11:07.440 --> 00:11:11.860 repeat to yourself I release I release 00:11:11.860 --> 00:11:18.339 that which is no longer serving me say 00:11:18.339 --> 00:11:20.920 that to yourself I release that which is 00:11:20.920 --> 00:11:24.209 no longer serving me 00:11:28.560 --> 00:11:30.460 maybe you have something else here you 00:11:30.460 --> 00:11:32.860 take a second I release attachment to 00:11:32.860 --> 00:11:40.290 such-and-such I release my grip on life 00:11:40.290 --> 00:11:44.110 or just keep simple I release stress and 00:11:44.110 --> 00:11:51.360 tension my body ready to rock and roll 00:11:51.360 --> 00:11:53.860 when you have your mantra we'll begin to 00:11:53.860 --> 00:11:56.920 send the fingertips all the way up and 00:11:56.920 --> 00:12:00.580 exhale release coming forward onto all 00:12:00.580 --> 00:12:06.460 fours just a couple of moments here in 00:12:06.460 --> 00:12:08.500 cat-cow to wake up the spine as you 00:12:08.500 --> 00:12:12.910 inhale belly drops as you exhale chin to 00:12:12.910 --> 00:12:16.570 chest navel draws up by now we know to 00:12:16.570 --> 00:12:20.410 find our alignment quickly we understand 00:12:20.410 --> 00:12:22.270 that it helps to pay attention to the 00:12:22.270 --> 00:12:25.930 details to stay curious not because we 00:12:25.930 --> 00:12:27.910 want to do our yoga right but as a way 00:12:27.910 --> 00:12:31.420 of loving our body and enjoying our 00:12:31.420 --> 00:12:36.190 practice staying curious so as the yoga 00:12:36.190 --> 00:12:38.260 camp goes on we start to peel away at 00:12:38.260 --> 00:12:40.810 the layers so today's practice is going 00:12:40.810 --> 00:12:44.140 to be great to kind of release some 00:12:44.140 --> 00:12:48.630 excess stagnant energy 00:12:58.470 --> 00:13:00.579 and then when you're ready curl the toes 00:13:00.579 --> 00:13:04.949 under and send it up to downward dog 00:13:05.190 --> 00:13:12.420 pedal it out keep breathing deep 00:13:12.720 --> 00:13:15.040 waking up through the backs of the legs 00:13:15.040 --> 00:13:25.620 the feet take one more breath here 00:13:25.620 --> 00:13:29.200 slowly lower back to all fours great 00:13:29.200 --> 00:13:30.399 we're going to take the two big toes 00:13:30.399 --> 00:13:33.790 together knees as wide as the mat so go 00:13:33.790 --> 00:13:38.200 ahead and stay up on your palms here so 00:13:38.200 --> 00:13:39.760 don't sink all the way back into Child's 00:13:39.760 --> 00:13:42.370 Pose stay up on your haunches and we're 00:13:42.370 --> 00:13:43.930 going to inhale bring the left palm to 00:13:43.930 --> 00:13:45.970 the center reach the right fingertips 00:13:45.970 --> 00:13:48.550 forward find lengthen the right side 00:13:48.550 --> 00:13:50.980 body reach reach reach and keep the tops 00:13:50.980 --> 00:13:52.420 of the feet pressing down as you bring 00:13:52.420 --> 00:13:54.700 the right fingertips in and underneath 00:13:54.700 --> 00:13:59.560 the bridge of the left arm then you can 00:13:59.560 --> 00:14:02.500 readjust your left palm to where it's 00:14:02.500 --> 00:14:04.480 either pressing into the earth elbow up 00:14:04.480 --> 00:14:06.940 or palm reaching all the way forward 00:14:06.940 --> 00:14:10.240 sometimes nice as well now see if you 00:14:10.240 --> 00:14:12.490 can press into both knees evenly so 00:14:12.490 --> 00:14:14.620 sometimes the hip tends to come over to 00:14:14.620 --> 00:14:17.260 the left pull the right hip back and 00:14:17.260 --> 00:14:20.079 breathe nice beautiful opening the upper 00:14:20.079 --> 00:14:22.839 back body so there's lots of options 00:14:22.839 --> 00:14:24.310 here with the left arm 00:14:24.310 --> 00:14:27.610 you can even bind it here or send it 00:14:27.610 --> 00:14:34.930 high up towards the sky now what does it 00:14:34.930 --> 00:14:39.880 mean when someone says send breath to 00:14:39.880 --> 00:14:42.820 your hips or send breath to your upper 00:14:42.820 --> 00:14:46.899 back body well really it's just about 00:14:46.899 --> 00:14:48.130 sending your energy there right you 00:14:48.130 --> 00:14:50.320 can't really send your breath or can you 00:14:50.320 --> 00:14:52.029 if you're a scientist can you write me 00:14:52.029 --> 00:14:54.579 and tell me but just send a little 00:14:54.579 --> 00:14:56.019 awareness little energy as you breathe 00:14:56.019 --> 00:15:01.170 in to the upper back body breathe out 00:15:02.950 --> 00:15:05.360 and into the belly can you send some 00:15:05.360 --> 00:15:07.040 breath there some energy some awareness 00:15:07.040 --> 00:15:09.290 just direct your energy there as you 00:15:09.290 --> 00:15:13.820 breathe awesome then press into your 00:15:13.820 --> 00:15:16.940 foundation unravel that sucker and take 00:15:16.940 --> 00:15:18.620 it to the other side here we go right 00:15:18.620 --> 00:15:21.500 palm comes down left fingertips reach 00:15:21.500 --> 00:15:23.960 forward I like doing this first because 00:15:23.960 --> 00:15:25.970 it really instead of just crumpling into 00:15:25.970 --> 00:15:27.529 my twist and trying to like muscle my 00:15:27.529 --> 00:15:29.779 way there I'm finding the space that I 00:15:29.779 --> 00:15:32.660 want and crave and need and then I find 00:15:32.660 --> 00:15:37.490 the twist coming to rest now on the left 00:15:37.490 --> 00:15:40.040 ear this time left palm to the earth you 00:15:40.040 --> 00:15:42.200 can use that elbow up to the sky to find 00:15:42.200 --> 00:15:44.650 what feels good 00:15:44.650 --> 00:15:49.790 maybe all the way forward maybe you take 00:15:49.790 --> 00:15:59.829 the bind finding your breath 00:16:01.870 --> 00:16:04.870 hmm 00:16:19.960 --> 00:16:22.600 inhaling life's simple pleasures 00:16:22.600 --> 00:16:24.650 becoming present I just notice how 00:16:24.650 --> 00:16:26.390 pretty that is with the blue sky in the 00:16:26.390 --> 00:16:31.100 background for my POV so nice inhale and 00:16:31.100 --> 00:16:35.660 use your exhale to come back and then 00:16:35.660 --> 00:16:38.420 we'll walk the palms out walk the knees 00:16:38.420 --> 00:16:47.000 in and send it to downward facing dog so 00:16:47.000 --> 00:16:49.430 nice cleansing breath here again the 00:16:49.430 --> 00:16:51.920 mantra I release now I want you to let 00:16:51.920 --> 00:16:54.170 go of identifying what exactly it is you 00:16:54.170 --> 00:16:57.050 need want crave release and just focus 00:16:57.050 --> 00:17:00.890 on what it feels like to release with 00:17:00.890 --> 00:17:04.160 the breath may be lactic acid in the 00:17:04.160 --> 00:17:06.109 muscles just practice the mantra I 00:17:06.109 --> 00:17:08.030 release and let go of the rest this kind 00:17:08.030 --> 00:17:09.560 of specificity because sometimes we 00:17:09.560 --> 00:17:13.190 attach to too much there so kind of free 00:17:13.190 --> 00:17:18.099 yourself from that now just work on 00:17:18.099 --> 00:17:21.619 finding places to lift let go places to 00:17:21.619 --> 00:17:24.589 extend the exhale here we go dropping 00:17:24.589 --> 00:17:26.470 the left heel lift the right leg up high 00:17:26.470 --> 00:17:30.680 big breath in on an exhale slowly bring 00:17:30.680 --> 00:17:32.510 the right knee and try to touch your 00:17:32.510 --> 00:17:34.640 nose to your knee connect your inner 00:17:34.640 --> 00:17:35.080 strength 00:17:35.080 --> 00:17:38.750 inhale extend exhale step it up into 00:17:38.750 --> 00:17:43.510 your lunge lower the back knee down and 00:17:43.510 --> 00:17:47.720 we find a nice low lunge here breathe 00:17:47.720 --> 00:17:50.560 breathe breathe 00:17:56.120 --> 00:17:58.770 then we release onto the top of the back 00:17:58.770 --> 00:18:01.260 foot plant the left palm and inhale 00:18:01.260 --> 00:18:02.910 reach the right fingertips up towards 00:18:02.910 --> 00:18:05.520 the sky and then as if you were smearing 00:18:05.520 --> 00:18:07.860 the wall we're on a wall our window 00:18:07.860 --> 00:18:09.210 we're going to slowly reach for the sky 00:18:09.210 --> 00:18:12.420 and smear all the way back towards the 00:18:12.420 --> 00:18:15.390 back edge of your mat right and then 00:18:15.390 --> 00:18:20.220 back up and then Tao great plant the 00:18:20.220 --> 00:18:22.800 palms curl the toes under you can step 00:18:22.800 --> 00:18:25.650 it back to plank here or bring the knees 00:18:25.650 --> 00:18:28.250 together for a little half plank right 00:18:28.250 --> 00:18:31.230 inhale look forward exhale slowly lower 00:18:31.230 --> 00:18:36.840 down to the belly inhale Cobra nice and 00:18:36.840 --> 00:18:38.090 easy 00:18:38.090 --> 00:18:41.730 exhale release come back to all fours or 00:18:41.730 --> 00:18:45.030 up to that plank and then send it to 00:18:45.030 --> 00:18:50.430 your down dog cleansing breath here we 00:18:50.430 --> 00:18:57.480 go inhale in exhale release if there's 00:18:57.480 --> 00:18:59.430 someone else in the building that you're 00:18:59.430 --> 00:19:01.710 in or the house in they should hear from 00:19:01.710 --> 00:19:05.870 time and time and time again your exhale 00:19:05.870 --> 00:19:09.540 on on this day drop the right heel lift 00:19:09.540 --> 00:19:12.060 the left leg up high connect to your 00:19:12.060 --> 00:19:14.520 strength we got this inhale exhale 00:19:14.520 --> 00:19:20.190 squeeze nose to the knee inhale lift 00:19:20.190 --> 00:19:23.550 three-legged dog exhale step it up into 00:19:23.550 --> 00:19:28.890 your lunge lower the right knee stretch 00:19:28.890 --> 00:19:31.490 it out here 00:19:39.029 --> 00:19:40.869 keep breathing 00:19:40.869 --> 00:19:42.789 when you're ready uncurl that back foot 00:19:42.789 --> 00:19:46.749 plant the right palm and so left knee is 00:19:46.749 --> 00:19:48.009 going to want to splay out here hug it 00:19:48.009 --> 00:19:53.529 in and we open up into our twist so even 00:19:53.529 --> 00:19:55.090 if it's not as high you can work on the 00:19:55.090 --> 00:19:57.899 smearing effect drawing a little rainbow 00:19:57.899 --> 00:20:05.860 ready inhale exhale reaching back inhale 00:20:05.860 --> 00:20:11.919 back up then exhale release it down here 00:20:11.919 --> 00:20:14.289 we go you can plant the palms curl the 00:20:14.289 --> 00:20:16.179 back toes under come to plank or do a 00:20:16.179 --> 00:20:18.369 little half plank to be here either one 00:20:18.369 --> 00:20:21.190 this time belly to Cobra or shifting 00:20:21.190 --> 00:20:23.320 your weight forward chaturanga to upward 00:20:23.320 --> 00:20:25.360 facing dog so everyone's working at 00:20:25.360 --> 00:20:31.480 different levels here play and then 00:20:31.480 --> 00:20:35.999 we'll make our way back to down dog 00:20:45.300 --> 00:20:50.510 big breath in big breath out 00:20:50.510 --> 00:20:53.790 sweet go for a nice slow walk all the 00:20:53.790 --> 00:20:54.810 way up towards the front edge of your 00:20:54.810 --> 00:20:57.810 mat take your time getting there maybe 00:20:57.810 --> 00:20:59.400 today your challenge results by bringing 00:20:59.400 --> 00:21:02.480 the feet together or hip width apart 00:21:02.480 --> 00:21:05.780 forward fold 00:21:10.460 --> 00:21:13.980 nice long smooth deep breaths here just 00:21:13.980 --> 00:21:16.050 imagine a little trapdoor opening at the 00:21:16.050 --> 00:21:17.430 crown of the head right there at the 00:21:17.430 --> 00:21:21.360 crown chakra let it open let any stress 00:21:21.360 --> 00:21:27.420 any worry tension concern insecurity 00:21:27.420 --> 00:21:29.220 just let that [ __ ] oh sorry 00:21:29.220 --> 00:21:31.710 just let it fall out more kiddos that 00:21:31.710 --> 00:21:33.810 are watching you'll go day during a more 00:21:33.810 --> 00:21:36.950 I'm trying to check check myself so 00:21:36.950 --> 00:21:44.700 sorry about that stupid just game so 00:21:44.700 --> 00:21:47.160 just letting letting go here for a 00:21:47.160 --> 00:21:48.390 couple more breaths gonna stay here a 00:21:48.390 --> 00:21:51.030 little bit longer maybe you interlace 00:21:51.030 --> 00:21:54.450 the fingertips behind the legs maybe you 00:21:54.450 --> 00:21:57.260 grab the elbows 00:22:01.330 --> 00:22:05.660 make sure you're breathing deep long 00:22:05.660 --> 00:22:15.320 smooth deep breaths and then slowly 00:22:15.320 --> 00:22:18.170 release the arms wherever they are begin 00:22:18.170 --> 00:22:19.430 to straighten through the legs without 00:22:19.430 --> 00:22:23.230 locking the knees inhale halfway lift 00:22:23.230 --> 00:22:32.450 and exhale bow inhale reach for the sky 00:22:32.450 --> 00:22:41.720 press into your feet and exhale hands to 00:22:41.720 --> 00:22:46.760 heart lift your sternum up to your 00:22:46.760 --> 00:22:50.300 thumbs open through the chest lengthen 00:22:50.300 --> 00:22:52.220 through the crown of the head neck nice 00:22:52.220 --> 00:22:57.890 and long big breath in here and exhale 00:22:57.890 --> 00:22:59.690 release the arms go ahead and take a 00:22:59.690 --> 00:23:01.790 look down at your feet so nice conscious 00:23:01.790 --> 00:23:04.250 footing here let's take the feet hip 00:23:04.250 --> 00:23:08.960 width apart maybe a little wider even so 00:23:08.960 --> 00:23:10.490 nice conscious footing we're taking a 00:23:10.490 --> 00:23:12.320 look down so that we can really spread 00:23:12.320 --> 00:23:16.070 the toes spread awareness and then draw 00:23:16.070 --> 00:23:20.450 that energy up up up so we're going to 00:23:20.450 --> 00:23:23.090 take the arms to the side here and this 00:23:23.090 --> 00:23:26.990 is a little Kundalini move really I 00:23:26.990 --> 00:23:28.700 think it's called knocking on heaven's 00:23:28.700 --> 00:23:35.960 door so big breath in important though 00:23:35.960 --> 00:23:38.270 for me for you to have awareness of the 00:23:38.270 --> 00:23:42.230 feet draw our energy up through the 00:23:42.230 --> 00:23:43.850 center channel and keep the sternum 00:23:43.850 --> 00:23:46.310 lifted so you're not just like wah wah 00:23:46.310 --> 00:23:49.610 right like that person at the party 00:23:49.610 --> 00:23:51.850 right you don't to be that just kidding 00:23:51.850 --> 00:23:54.830 some people are like oh just getting 00:23:54.830 --> 00:23:57.650 lift lift lift and then here we go soft 00:23:57.650 --> 00:23:59.600 knees here super important I'm just 00:23:59.600 --> 00:24:02.240 going to begin to swing the arms left to 00:24:02.240 --> 00:24:06.260 right now rather than telling you when 00:24:06.260 --> 00:24:07.970 to read I want you to find a rhythm with 00:24:07.970 --> 00:24:11.390 your breath then remember that foot to 00:24:11.390 --> 00:24:13.760 earth connection keep soft bend in the 00:24:13.760 --> 00:24:14.340 knee 00:24:14.340 --> 00:24:18.090 remember that lift in the sternum 00:24:19.770 --> 00:24:26.920 eventually you find your groove I just 00:24:26.920 --> 00:24:32.110 let the arms go release so they become 00:24:32.110 --> 00:24:41.380 like kind of like noodle arms I feel a 00:24:41.380 --> 00:24:46.570 little silly or you might feel like oh 00:24:46.570 --> 00:24:51.190 it's nice to do this as a kid right this 00:24:51.190 --> 00:24:52.270 is a great thing to do in the morning 00:24:52.270 --> 00:24:52.960 guys 00:24:52.960 --> 00:24:55.450 I just want to get get little pep in 00:24:55.450 --> 00:24:58.210 your step also a great thing to do when 00:24:58.210 --> 00:24:59.890 you're pissed off and you need to like 00:24:59.890 --> 00:25:02.740 go some steam so we'll keep it going for 00:25:02.740 --> 00:25:13.150 10 more seconds kind of feel like a 00:25:13.150 --> 00:25:25.809 spice girl gently release and without 00:25:25.809 --> 00:25:27.250 moving your feet don't shift your feet 00:25:27.250 --> 00:25:29.710 don't fidget just release everything for 00:25:29.710 --> 00:25:31.570 the arm keep that lift up through the 00:25:31.570 --> 00:25:33.250 sternum close your eyes and notice how 00:25:33.250 --> 00:25:37.299 you feel maybe you can let the jaw part 00:25:37.299 --> 00:25:41.309 a little bit here soft an ellipse 00:25:47.820 --> 00:25:53.119 and see the mantra to yourself I release 00:25:54.289 --> 00:25:56.639 finish the sentence if you like or keep 00:25:56.639 --> 00:25:59.009 it simple I release just in order to 00:25:59.009 --> 00:26:02.539 create space for something new and 00:26:04.159 --> 00:26:06.419 slowly draw your hands to the waistline 00:26:06.419 --> 00:26:15.950 superhero or super woman or man our man 00:26:15.950 --> 00:26:18.869 draw the elbows back shoulder blades 00:26:18.869 --> 00:26:20.340 together see if you can lift your heart 00:26:20.340 --> 00:26:24.659 even more here I love this shape if 00:26:24.659 --> 00:26:28.309 you've ever seen that TED talk that Amy 00:26:29.210 --> 00:26:32.129 Cuddy I think is our last name Ted Todd 00:26:32.129 --> 00:26:34.109 I'm going to brain fart so good it's 00:26:34.109 --> 00:26:38.369 about power posing take one more breath 00:26:38.369 --> 00:26:39.899 here what are you waiting for notice if 00:26:39.899 --> 00:26:41.159 you're trying to like get to the next 00:26:41.159 --> 00:26:42.659 scene can you just be present here in 00:26:42.659 --> 00:26:48.029 this moment I'd find a soft bend in the 00:26:48.029 --> 00:26:50.580 knees go ahead and look down inhale in 00:26:50.580 --> 00:26:54.720 exhale help the feet together sweet and 00:26:54.720 --> 00:26:56.789 inhale reach the arms all the way up and 00:26:56.789 --> 00:27:02.639 overhead exhale down you go way to stick 00:27:02.639 --> 00:27:06.090 with it guys inhale halfway lift exhale 00:27:06.090 --> 00:27:09.570 bow bring the feet together bend the 00:27:09.570 --> 00:27:11.220 knees plant the palms step or hop it 00:27:11.220 --> 00:27:12.450 back to plank maybe you hop it back 00:27:12.450 --> 00:27:16.320 today releasing some X like build up 00:27:16.320 --> 00:27:18.179 energy some you know stagnant energy 00:27:18.179 --> 00:27:22.409 high yeah plank then slowly lower to 00:27:22.409 --> 00:27:24.179 your belly belly to Cobra or shift your 00:27:24.179 --> 00:27:26.669 weight forward chaturanga to upward 00:27:26.669 --> 00:27:30.269 facing dog inhale everyone open your 00:27:30.269 --> 00:27:33.419 heart wherever you are and then exhale 00:27:33.419 --> 00:27:36.649 downward facing dog 00:27:36.889 --> 00:27:39.479 here we go drop the left heel lift the 00:27:39.479 --> 00:27:40.999 right leg up high as you breathe in 00:27:40.999 --> 00:27:44.340 exhale right knee to right elbow you got 00:27:44.340 --> 00:27:47.009 this only doing three of these inhale 00:27:47.009 --> 00:27:50.220 reach it up exhale release navel to 00:27:50.220 --> 00:27:52.859 spine as you cross right knee over to 00:27:52.859 --> 00:27:56.489 left elbow twist inhale lift the right 00:27:56.489 --> 00:28:00.090 leg up high and exhale nose to knee 00:28:00.090 --> 00:28:01.510 squeeze 00:28:01.510 --> 00:28:04.780 step it up into your lunge beautiful 00:28:04.780 --> 00:28:07.000 hands come to the waistline a superhero 00:28:07.000 --> 00:28:13.360 in the lunge so find your footing if you 00:28:13.360 --> 00:28:14.919 want to lower the back knee so say 00:28:14.919 --> 00:28:16.090 you're brand new to the practice and 00:28:16.090 --> 00:28:17.890 you're jumping into yoga camp then lower 00:28:17.890 --> 00:28:21.130 the back knee here power pose otherwise 00:28:21.130 --> 00:28:25.480 we're lifted fingertips extend out find 00:28:25.480 --> 00:28:27.010 that lift in the heart and then palms 00:28:27.010 --> 00:28:31.120 come together big twist here inhale lift 00:28:31.120 --> 00:28:34.000 your heart exhale over to the outer edge 00:28:34.000 --> 00:28:37.030 of your right thigh so if you're on your 00:28:37.030 --> 00:28:38.950 knee here this is what it looks like and 00:28:38.950 --> 00:28:42.760 if you're lifted stay strong through 00:28:42.760 --> 00:28:45.580 that back heel so really spike your left 00:28:45.580 --> 00:28:48.150 heel towards the back edge of your mat 00:28:48.150 --> 00:28:50.980 palms pressed together here try to bring 00:28:50.980 --> 00:28:53.830 your sternum to your thumbs breathe deep 00:28:53.830 --> 00:28:55.080 here 00:28:55.080 --> 00:28:58.179 let it go let go of that which is not 00:28:58.179 --> 00:28:59.559 serving you connect to your inner 00:28:59.559 --> 00:29:01.299 strength lengthen through the crown of 00:29:01.299 --> 00:29:03.760 the head one more breath here and exhale 00:29:03.760 --> 00:29:05.290 release back to your lunge 00:29:05.290 --> 00:29:07.299 awesome work plant the palms move 00:29:07.299 --> 00:29:10.120 through your flow or take a rest Child's 00:29:10.120 --> 00:29:14.290 Pose so you're moving through your own 00:29:14.290 --> 00:29:18.880 vinyasa here and then maybe you take a 00:29:18.880 --> 00:29:20.559 bead in child's pose or maybe it's 00:29:20.559 --> 00:29:24.690 straight to downward facing dog for you 00:29:24.780 --> 00:29:27.280 take a nice cleanser here wherever you 00:29:27.280 --> 00:29:29.760 are inhale in through the nose exhale 00:29:29.760 --> 00:29:32.340 out through the mouth 00:29:32.340 --> 00:29:34.600 eventually make your way to down dog if 00:29:34.600 --> 00:29:38.620 you are not there already and then we'll 00:29:38.620 --> 00:29:40.120 drop the right heel lift the left leg 00:29:40.120 --> 00:29:41.590 high here we go ready 00:29:41.590 --> 00:29:45.250 you got this inhale exhale left knee to 00:29:45.250 --> 00:29:48.600 left elbow let it kiss gaze forward 00:29:48.600 --> 00:29:50.919 inhale anchor through the right heel 00:29:50.919 --> 00:29:52.320 lift the left leg up high 00:29:52.320 --> 00:29:56.860 cross it over twist left knee to right 00:29:56.860 --> 00:30:00.280 elbow gaze for inhale reach it up 00:30:00.280 --> 00:30:02.679 three-legged dog last one you got it 00:30:02.679 --> 00:30:06.040 squeeze nose to knee 00:30:06.040 --> 00:30:10.340 and step it up into your lunge here we 00:30:10.340 --> 00:30:10.670 go 00:30:10.670 --> 00:30:12.020 looping the shoulders hands come to the 00:30:12.020 --> 00:30:14.660 waistline we we press into the leg 00:30:14.660 --> 00:30:15.740 strong 00:30:15.740 --> 00:30:17.480 you can always lower on the back knee 00:30:17.480 --> 00:30:19.640 here sometimes it's nice to come down 00:30:19.640 --> 00:30:21.230 just to gather your bearings and then 00:30:21.230 --> 00:30:24.920 pick it back up and then we'll send the 00:30:24.920 --> 00:30:26.900 fingertips out find that lift I mean 00:30:26.900 --> 00:30:29.390 like no other in the sternum here lift 00:30:29.390 --> 00:30:32.180 lift lift and palms come together and we 00:30:32.180 --> 00:30:34.310 think up and over as we take it to the 00:30:34.310 --> 00:30:36.350 left peel the left hip crease back find 00:30:36.350 --> 00:30:37.510 your twist here 00:30:37.510 --> 00:30:43.540 meet your edge extend through the crown 00:30:46.180 --> 00:30:49.010 keep growing in the posture you got it 00:30:49.010 --> 00:30:53.540 and then use an exhale to release with 00:30:53.540 --> 00:30:57.380 control plant the palms move through 00:30:57.380 --> 00:30:59.510 your flow we'll meet and downward facing 00:30:59.510 --> 00:31:05.090 dog so it could just be here nice and 00:31:05.090 --> 00:31:16.040 gentle last thing before we flip our 00:31:16.040 --> 00:31:19.730 burgers send your hips up high press 00:31:19.730 --> 00:31:23.930 into both palms evenly great walk the 00:31:23.930 --> 00:31:27.350 toes out a little bit wider then press 00:31:27.350 --> 00:31:30.770 into your left palm firmly nice and slow 00:31:30.770 --> 00:31:32.870 hug the lower ribs in connect to your 00:31:32.870 --> 00:31:34.400 cores you reach the right fingertips 00:31:34.400 --> 00:31:37.070 over towards the bottom left corner of 00:31:37.070 --> 00:31:39.890 your mat you might grab the leg here or 00:31:39.890 --> 00:31:42.290 the ankle coming into a deep twist here 00:31:42.290 --> 00:31:44.180 and you might turn your gaze over to 00:31:44.180 --> 00:31:45.310 your left 00:31:45.310 --> 00:31:50.990 breathe deep here then press into your 00:31:50.990 --> 00:31:53.570 left palm release going right on into 00:31:53.570 --> 00:31:55.220 the other side you got this you can do 00:31:55.220 --> 00:31:57.440 it find that connect to the midline 00:31:57.440 --> 00:32:00.590 first connect to your Center right find 00:32:00.590 --> 00:32:05.960 support and then take it over this is 00:32:05.960 --> 00:32:07.580 very challenging me maybe you don't get 00:32:07.580 --> 00:32:09.350 to this today you just observe and go 00:32:09.350 --> 00:32:14.720 okay another day big breaths release the 00:32:14.720 --> 00:32:17.030 attachment to master the poses stay 00:32:17.030 --> 00:32:20.930 present in the process and nice and slow 00:32:20.930 --> 00:32:24.080 we release back and then everyone coming 00:32:24.080 --> 00:32:28.540 onto the knees yeh and sending it back 00:32:28.540 --> 00:32:31.810 Child's Pose 00:32:38.810 --> 00:32:42.030 we begin to rock the head a little side 00:32:42.030 --> 00:32:45.860 to side here massaging the forehead 00:32:45.860 --> 00:32:50.640 perhaps stimulating that third eye area 00:32:50.640 --> 00:32:59.850 why not it feels good relaxing through 00:32:59.850 --> 00:33:02.580 the jaw here maybe swallowing a couple 00:33:02.580 --> 00:33:06.240 times or moving the tongue around in the 00:33:06.240 --> 00:33:08.720 mouth hey-oh 00:33:08.720 --> 00:33:12.300 and then whenever you're ready we're 00:33:12.300 --> 00:33:17.520 going to reach the arms about that left 00:33:17.520 --> 00:33:20.280 foot stays where it is right knee is 00:33:20.280 --> 00:33:23.010 going to draw in look and then come 00:33:23.010 --> 00:33:27.600 across right so coming into those cow 00:33:27.600 --> 00:33:29.850 legs shift your left foot over and 00:33:29.850 --> 00:33:33.200 slowly with the help of your palms here 00:33:33.200 --> 00:33:39.630 sink back so here we are whoo big 00:33:39.630 --> 00:33:43.050 release and the hips here bring the 00:33:43.050 --> 00:33:47.580 palms to the soles of the feet and sit 00:33:47.580 --> 00:33:50.250 up nice and tall if this is too intense 00:33:50.250 --> 00:33:52.020 you might sit up on a blanket or a block 00:33:52.020 --> 00:33:56.220 here is very helpful and then just check 00:33:56.220 --> 00:33:57.570 in with your lower belly a little bit 00:33:57.570 --> 00:33:59.190 here just a slight awareness there as 00:33:59.190 --> 00:34:04.530 you draw it inward and then breathe here 00:34:04.530 --> 00:34:06.780 lift from your sternum really really 00:34:06.780 --> 00:34:10.620 really lift in your heart long in the 00:34:10.620 --> 00:34:13.620 neck so eventually we're trying to bring 00:34:13.620 --> 00:34:15.239 the knees together here it took me many 00:34:15.239 --> 00:34:15.840 years 00:34:15.840 --> 00:34:18.030 I wasn't always able to bring the knees 00:34:18.030 --> 00:34:21.840 even this close so just be wary out 00:34:21.840 --> 00:34:24.120 today you might be here and another good 00:34:24.120 --> 00:34:25.889 option is to kind of come to a fire log 00:34:25.889 --> 00:34:34.650 version which is here and then add a new 00:34:34.650 --> 00:34:36.719 layer of breath if you can here as we 00:34:36.719 --> 00:34:38.310 open up the hips if you want more you 00:34:38.310 --> 00:34:39.449 can take it forward 00:34:39.449 --> 00:34:41.070 draw the shoulders away from the ears 00:34:41.070 --> 00:34:45.350 and slowly melting forward 00:34:46.309 --> 00:34:52.768 so work in a place that feels good for 00:34:52.768 --> 00:34:53.728 you today 00:34:53.728 --> 00:34:57.749 finding release sending breath energy to 00:34:57.749 --> 00:35:01.459 the hips right hip 00:35:20.160 --> 00:35:22.710 then if you're folded forward slowly 00:35:22.710 --> 00:35:26.700 roll it up release the hands and super 00:35:26.700 --> 00:35:28.260 mindful of the knees here so we're not 00:35:28.260 --> 00:35:29.550 just going to rock forward from here 00:35:29.550 --> 00:35:31.080 we're actually going to unravel first 00:35:31.080 --> 00:35:34.730 and then come back to all fours 00:35:36.440 --> 00:35:39.930 great cat cow just once here dropping 00:35:39.930 --> 00:35:44.240 the belly inhale exhale navel to spine 00:35:44.240 --> 00:35:49.590 press away from the earth now keep the 00:35:49.590 --> 00:35:51.330 right foot where it is maybe walk it 00:35:51.330 --> 00:35:53.880 into Center right leg and we'll squeeze 00:35:53.880 --> 00:35:55.860 squeeze squeeze left knee up and in and 00:35:55.860 --> 00:35:57.350 this is kind of a hard move got a 00:35:57.350 --> 00:36:01.710 negotiate maneuver crossing over swing 00:36:01.710 --> 00:36:04.680 the right foot around and we settle back 00:36:04.680 --> 00:36:13.920 in to go Lucassen ah legs so notice what 00:36:13.920 --> 00:36:16.800 it feels like on this side a little 00:36:16.800 --> 00:36:19.590 different a little different more like a 00:36:19.590 --> 00:36:22.530 lot different but palms come to the feet 00:36:22.530 --> 00:36:26.840 and we explore here giving ourselves a 00:36:26.840 --> 00:36:30.240 nice juicy breath to support the release 00:36:30.240 --> 00:36:32.959 in this posture 00:36:37.490 --> 00:36:40.260 can you close your eyes and a lion head 00:36:40.260 --> 00:36:45.960 over heart heart over pelvis here can 00:36:45.960 --> 00:36:47.760 you allow the hips to grow heavier and 00:36:47.760 --> 00:36:51.780 heavier with each exhale can you allow 00:36:51.780 --> 00:36:55.640 the heart to lift with each inhalation 00:36:56.510 --> 00:36:58.410 again if you feel any puffiness 00:36:58.410 --> 00:37:00.750 particularly the knees then you can find 00:37:00.750 --> 00:37:04.230 can just get empowered here don't get 00:37:04.230 --> 00:37:06.390 discouraged find a variation or 00:37:06.390 --> 00:37:08.070 modification a shape that works for you 00:37:08.070 --> 00:37:16.590 today if you want to take it forward 00:37:16.590 --> 00:37:19.370 please do 00:37:27.470 --> 00:37:29.539 notice the thoughts that come up it's 00:37:29.539 --> 00:37:31.519 always go Moo cotton that just strikes 00:37:31.519 --> 00:37:34.069 like a memory or an emotion or something 00:37:34.069 --> 00:37:38.750 noticed that and then come to the mantra 00:37:38.750 --> 00:37:46.970 I release I release that which does not 00:37:46.970 --> 00:37:52.069 bring me peace I release that which is 00:37:52.069 --> 00:37:58.700 no longer serving me maybe it's time to 00:37:58.700 --> 00:38:02.990 release a certain burden more 00:38:02.990 --> 00:38:09.970 responsibility it's not feeding you 00:38:15.799 --> 00:38:19.650 and ground down tail to the earth if 00:38:19.650 --> 00:38:22.680 you're folded forward slowly rise up and 00:38:22.680 --> 00:38:24.690 then nice and easy everyone take a deep 00:38:24.690 --> 00:38:27.809 breath in and exhale out through the 00:38:27.809 --> 00:38:29.930 mouth 00:38:32.089 --> 00:38:34.440 great maybe shake the head a little yes 00:38:34.440 --> 00:38:39.990 a little now and then slowly mindfully 00:38:39.990 --> 00:38:42.059 unravel you can use your arms your hands 00:38:42.059 --> 00:38:45.630 to help you unravel here before you come 00:38:45.630 --> 00:38:46.859 to lie flat on your back just take a 00:38:46.859 --> 00:38:48.410 second to windshield wiper the legs 00:38:48.410 --> 00:38:52.380 slowly one way and then the other I like 00:38:52.380 --> 00:38:54.210 this because it slowly inches my booty 00:38:54.210 --> 00:38:55.890 down where it needs to be it's also a 00:38:55.890 --> 00:39:02.910 nice little massage and then when you're 00:39:02.910 --> 00:39:04.650 satisfied you've had enough 00:39:04.650 --> 00:39:10.200 slowly lower back to flat back so we're 00:39:10.200 --> 00:39:11.970 not lying down just yet so just just 00:39:11.970 --> 00:39:13.530 hang on where you take one full body 00:39:13.530 --> 00:39:15.180 stretch just two even now we're going to 00:39:15.180 --> 00:39:17.369 end with some Russian twists but first 00:39:17.369 --> 00:39:21.329 take a big breath in and a big breath 00:39:21.329 --> 00:39:24.410 out reach your arms up towards the sky 00:39:24.410 --> 00:39:26.460 that's not true reach your arms up 00:39:26.460 --> 00:39:28.260 behind you if you haven't already big 00:39:28.260 --> 00:39:29.579 breath in so we're just opening up 00:39:29.579 --> 00:39:32.520 through the hip creases here and a 00:39:32.520 --> 00:39:36.930 Grethe out good then just like we did at 00:39:36.930 --> 00:39:38.579 the beginning bring your hands to the 00:39:38.579 --> 00:39:40.680 backs of the thighs and rock and roll 00:39:40.680 --> 00:39:42.900 all the way up again you can rock once 00:39:42.900 --> 00:39:47.579 twice maybe you keep it going and then 00:39:47.579 --> 00:39:49.349 I'm going to rock all the way up to grab 00:39:49.349 --> 00:39:53.039 this block but I would like you to have 00:39:53.039 --> 00:39:55.260 a little fun and I'd like you to look 00:39:55.260 --> 00:39:57.539 around wherever you are and pick some 00:39:57.539 --> 00:40:01.559 pick up rock don't pick something crazy 00:40:01.559 --> 00:40:04.920 heavy or silly or breakable or if you do 00:40:04.920 --> 00:40:06.329 I'm not going to be responsible for it 00:40:06.329 --> 00:40:08.760 just kidding love yet pick something now 00:40:08.760 --> 00:40:14.339 have fun I'll wait I'm looking around 00:40:14.339 --> 00:40:15.809 trying to think what I could pick up 00:40:15.809 --> 00:40:20.720 I'll just use the blocks oh all right 00:40:20.720 --> 00:40:24.750 and when you have your prop maybe it 00:40:24.750 --> 00:40:26.670 brings a little sense of humor to your 00:40:26.670 --> 00:40:31.140 practice here which is the point and you 00:40:31.140 --> 00:40:33.630 know it also kind of takes away this 00:40:33.630 --> 00:40:36.119 whole like we need fancy props and 00:40:36.119 --> 00:40:38.100 everything to do yoga yeah ventually 00:40:38.100 --> 00:40:40.260 maybe it'll be fun and I do find the 00:40:40.260 --> 00:40:42.630 props quite helpful but you know it's 00:40:42.630 --> 00:40:45.240 your home yoga practice have fun 00:40:45.240 --> 00:40:47.250 so grab your prop hopefully it's not 00:40:47.250 --> 00:40:50.400 breathing we're going to inhale loop the 00:40:50.400 --> 00:40:51.930 shoulders lift the heart lift the 00:40:51.930 --> 00:40:53.910 sternum like you've been doing super 00:40:53.910 --> 00:40:56.820 super strong here lift the shins 00:40:56.820 --> 00:40:59.850 parallel to the ceiling and here we go 00:40:59.850 --> 00:41:02.240 taking your prop touching it to the left 00:41:02.240 --> 00:41:05.310 twist and Hale bring it up and over to 00:41:05.310 --> 00:41:09.330 the right up and over to the left knees 00:41:09.330 --> 00:41:11.250 are bent here shins parallel to the 00:41:11.250 --> 00:41:13.530 ceiling lots of work here here you go 00:41:13.530 --> 00:41:16.950 you can pick up the pace don't break 00:41:16.950 --> 00:41:19.260 your prop have fun with it keep your 00:41:19.260 --> 00:41:23.100 sternum lifted keep it going if you want 00:41:23.100 --> 00:41:24.780 more you can extend the opposing the 00:41:24.780 --> 00:41:29.220 opposite leg keep it going keep the chin 00:41:29.220 --> 00:41:32.450 lifted slightly keep the heart lifted 00:41:32.450 --> 00:41:35.400 shoulders drawing down you got this 00:41:35.400 --> 00:41:39.140 let's do it for 10 more seconds 00:41:43.800 --> 00:41:47.850 and even it out and then take your prop 00:41:47.850 --> 00:41:51.600 thank you prop and release awesome let's 00:41:51.600 --> 00:41:55.200 come flat on our backs bring your hands 00:41:55.200 --> 00:41:56.880 to the belly this time awesome work my 00:41:56.880 --> 00:42:01.290 friends so if you want to share what you 00:42:01.290 --> 00:42:03.270 used in that moment in the comments I 00:42:03.270 --> 00:42:07.190 think it'd be fun see what everyone used 00:42:07.490 --> 00:42:11.430 so keeping it alive in fun after you 00:42:11.430 --> 00:42:13.710 give your belly a little pet go ahead 00:42:13.710 --> 00:42:15.690 and slowly hike the heels up for a 00:42:15.690 --> 00:42:17.850 little reclined cobblers last little 00:42:17.850 --> 00:42:19.650 release here and the hips 00:42:19.650 --> 00:42:22.320 soles of the feet come together so hands 00:42:22.320 --> 00:42:24.390 can stay resting on the belly if you 00:42:24.390 --> 00:42:26.730 want to take another shape with the arms 00:42:26.730 --> 00:42:30.830 please do tuck the chin into the chest 00:42:30.830 --> 00:42:36.330 close your eyes and allow your breath to 00:42:36.330 --> 00:42:39.540 return to just its natural rhythm its 00:42:39.540 --> 00:42:41.630 natural ebb and flow here so we can 00:42:41.630 --> 00:42:44.130 release the control of the breath and 00:42:44.130 --> 00:42:53.970 just let it do its thing close your eyes 00:42:53.970 --> 00:42:59.460 again soften through the jaw notice if 00:42:59.460 --> 00:43:00.900 you're gripping anywhere I just notice 00:43:00.900 --> 00:43:04.370 that was totally gripping right here 00:43:09.410 --> 00:43:17.010 notice how you feel and gently slide the 00:43:17.010 --> 00:43:20.460 right leg out long followed by the left 00:43:20.460 --> 00:43:24.210 leg windshield-wiper the toes back and 00:43:24.210 --> 00:43:29.070 forth back and forth and then bring the 00:43:29.070 --> 00:43:31.550 arms out gently at your sides 00:43:31.550 --> 00:43:34.650 slowly rock the head a little side to 00:43:34.650 --> 00:43:37.260 side ear to ear massaging the back of 00:43:37.260 --> 00:43:48.840 the head the neck and bring it back to 00:43:48.840 --> 00:43:51.260 Center 00:43:51.800 --> 00:43:56.180 hopefully now you feel like you have 00:43:56.180 --> 00:44:00.210 created a little bit of space by 00:44:00.210 --> 00:44:05.280 releasing that which is no longer 00:44:05.280 --> 00:44:08.010 serving you and ultimately just opening 00:44:08.010 --> 00:44:09.960 up creating space for whatever snacks 00:44:09.960 --> 00:44:17.430 whatever is new lightening the load and 00:44:17.430 --> 00:44:20.250 strengthening that which is serving you 00:44:20.250 --> 00:44:22.290 or strengthening the muscles that 00:44:22.290 --> 00:44:27.300 support you it's a lot hopefully you 00:44:27.300 --> 00:44:29.400 feel good you did a wonderful job today 00:44:29.400 --> 00:44:33.090 if you made it this far right on we'll 00:44:33.090 --> 00:44:34.680 bring the palms together we bow to 00:44:34.680 --> 00:44:36.720 ourselves and one another people all 00:44:36.720 --> 00:44:39.470 over the world so amazing 00:44:39.470 --> 00:44:44.990 take good care namaste 00:44:55.880 --> 00:44:57.940 you