WEBVTT 00:00:00.060 --> 00:00:02.220 hello my friends and welcome to 30 days 00:00:02.220 --> 00:00:04.799 of yoga camp I'm Adriene and today is 00:00:04.799 --> 00:00:08.160 day 13 lucky number 13 the mantra today 00:00:08.160 --> 00:00:13.370 is I deserve let's get started 00:00:21.670 --> 00:00:24.019 all right so today we're going to begin 00:00:24.019 --> 00:00:31.669 flat on our backs as you make your way 00:00:31.669 --> 00:00:35.899 there see if you can just tap into this 00:00:35.899 --> 00:00:38.449 inner smile whatever that means to you 00:00:38.449 --> 00:00:40.129 so it could be literally a little smile 00:00:40.129 --> 00:00:46.460 starts to creep upon your face but 00:00:46.460 --> 00:00:47.659 sometimes the way we approach the 00:00:47.659 --> 00:00:49.760 progress right just coming into it with 00:00:49.760 --> 00:00:51.769 it's a little inner smile take a deep 00:00:51.769 --> 00:00:57.710 breath in as you exhale enjoy this 00:00:57.710 --> 00:01:01.190 moment this settling in for some you 00:01:01.190 --> 00:01:04.970 time today's practice is easy breezy 00:01:04.970 --> 00:01:09.770 it's day 13 and it's your lucky day I'm 00:01:09.770 --> 00:01:13.070 going to take it nice and easy and tend 00:01:13.070 --> 00:01:16.100 to the body in a kind and loving gentle 00:01:16.100 --> 00:01:20.020 way so a little gentle yoga today yay 00:01:20.020 --> 00:01:22.610 tuck the chin into the chest lengthen 00:01:22.610 --> 00:01:25.160 through the back of the neck so nice and 00:01:25.160 --> 00:01:27.830 long in the neck and then go ahead and 00:01:27.830 --> 00:01:30.050 walk the heels out a little bit wider 00:01:30.050 --> 00:01:32.450 than where ever they are so I'm taking 00:01:32.450 --> 00:01:35.830 mine about as why does my yoga mat and 00:01:35.830 --> 00:01:40.360 then I'm letting my toes just fall and 00:01:40.360 --> 00:01:47.410 relax and then hands come to the belly 00:01:48.369 --> 00:01:50.420 we're going to take a moment here to 00:01:50.420 --> 00:01:52.700 close the eyes just kind of take a 00:01:52.700 --> 00:01:55.759 second to close the eyelids 00:01:55.759 --> 00:01:58.580 and move from the kind of outer world or 00:01:58.580 --> 00:02:00.229 whatever your day has been thus far and 00:02:00.229 --> 00:02:05.330 begin the process of going inward and if 00:02:05.330 --> 00:02:07.099 that sounds a little crazy or a little 00:02:07.099 --> 00:02:09.500 new agey to you that's understandable 00:02:09.500 --> 00:02:11.510 but ultimately we're just taking this 00:02:11.510 --> 00:02:14.650 time to tend to ourselves right be with 00:02:14.650 --> 00:02:19.900 one's self get to know yourself so 00:02:19.900 --> 00:02:21.950 before we start moving today we're just 00:02:21.950 --> 00:02:23.989 going to take a couple moments to relax 00:02:23.989 --> 00:02:28.190 the body and of course to connect with 00:02:28.190 --> 00:02:29.660 the breath so see where you're at today 00:02:29.660 --> 00:02:32.270 is the breath shallow is it hard to 00:02:32.270 --> 00:02:33.060 breathe in 00:02:33.060 --> 00:02:36.330 deep do you want to ease into it kind of 00:02:36.330 --> 00:02:39.660 keep it soft and almost sensual as you 00:02:39.660 --> 00:02:41.069 begin to play with the breath you know 00:02:41.069 --> 00:02:49.319 just have a little fun here right relax 00:02:49.319 --> 00:02:51.980 your shoulders 00:02:56.060 --> 00:02:58.560 notice if you're sleepy or tired or 00:02:58.560 --> 00:03:01.819 heavy notice of your anxious jittery 00:03:01.819 --> 00:03:05.310 finding it hard to be still wherever you 00:03:05.310 --> 00:03:07.680 are today begin to breathe a little 00:03:07.680 --> 00:03:13.430 deeper as you notice what's going on 00:03:13.430 --> 00:03:17.239 what's going on 00:03:27.490 --> 00:03:30.440 hmm and I already feel like my energy 00:03:30.440 --> 00:03:35.989 change here my mood shifts feels good 00:03:35.989 --> 00:03:39.970 just to give myself this time to stop 00:03:39.970 --> 00:03:46.910 and breathe here we go 00:03:46.910 --> 00:03:49.040 gently rocking the head a little side to 00:03:49.040 --> 00:03:52.610 side keep it nice and slow so again 00:03:52.610 --> 00:03:54.200 resist the urge to just kind of go okay 00:03:54.200 --> 00:03:55.989 Adrienne said move your head here I go 00:03:55.989 --> 00:03:58.489 so you can just keep it nice and slow at 00:03:58.489 --> 00:04:00.110 first massaging through the back of the 00:04:00.110 --> 00:04:07.489 head the neck stretches and we keep the 00:04:07.489 --> 00:04:12.290 eyes closed here let me continue to have 00:04:12.290 --> 00:04:16.279 a little convo with the breath maybe 00:04:16.279 --> 00:04:19.399 sending a couple good juicy inhales to 00:04:19.399 --> 00:04:20.930 the belly so that the hands rise a 00:04:20.930 --> 00:04:27.530 little bit and then we bring the head 00:04:27.530 --> 00:04:31.880 back to Center I'm going to slowly take 00:04:31.880 --> 00:04:35.240 my palms down and I'm going to walk the 00:04:35.240 --> 00:04:39.770 heels up towards the hips knees up 00:04:39.770 --> 00:04:41.150 towards the sky nice and slow today 00:04:41.150 --> 00:04:43.789 press into the palms go ahead and scoop 00:04:43.789 --> 00:04:47.750 your tailbone up we connect to the 00:04:47.750 --> 00:04:49.880 midline even here so close your eyes and 00:04:49.880 --> 00:04:52.250 see this line from the crown of the head 00:04:52.250 --> 00:04:56.630 all the way to the tip of the tail tip 00:04:56.630 --> 00:05:01.010 up the tail then everyone say tip of the 00:05:01.010 --> 00:05:02.660 tail five times faster not just getting 00:05:02.660 --> 00:05:04.850 so walk the heels up towards the hips 00:05:04.850 --> 00:05:06.890 and then just notice if what's going on 00:05:06.890 --> 00:05:08.539 to the feet so if the knees are falling 00:05:08.539 --> 00:05:11.360 out or in can you press evenly through 00:05:11.360 --> 00:05:13.370 the soles of your feet so we're 00:05:13.370 --> 00:05:14.960 beginning to expand awareness throughout 00:05:14.960 --> 00:05:17.440 the whole body so the game changer I 00:05:17.440 --> 00:05:22.360 think for one's day so 00:05:24.099 --> 00:05:27.529 see if you can really spread awareness 00:05:27.529 --> 00:05:31.479 through the fingers and the toes here 00:05:31.479 --> 00:05:34.249 taking it nice and slow today inhale 00:05:34.249 --> 00:05:37.039 press into the palms press into the feet 00:05:37.039 --> 00:05:40.400 and slowly begin to lift the hips 00:05:40.400 --> 00:05:42.710 initiate this movement from your coccyx 00:05:42.710 --> 00:05:46.490 or your tail and then let it travel up 00:05:46.490 --> 00:05:47.270 up up 00:05:47.270 --> 00:05:49.580 remember the neck is nice and long here 00:05:49.580 --> 00:05:52.819 and then as the hips begin to lift and 00:05:52.819 --> 00:05:54.979 we begin to feel pressure 00:05:54.979 --> 00:05:57.289 excuse me compression on the shoulder 00:05:57.289 --> 00:06:01.370 blades it's better than pressure so much 00:06:01.370 --> 00:06:05.479 pressure here allow the palms to open so 00:06:05.479 --> 00:06:07.550 it's a kind of a blossoming and opening 00:06:07.550 --> 00:06:11.089 here as you inhale and then exhale 00:06:11.089 --> 00:06:16.039 slowly lower down and I find once you 00:06:16.039 --> 00:06:19.520 get the hang of this I find that closing 00:06:19.520 --> 00:06:22.159 the eyes is really great here to keep it 00:06:22.159 --> 00:06:25.789 nice and slow and in fact even though 00:06:25.789 --> 00:06:28.729 we're moving in a slow fashion it's best 00:06:28.729 --> 00:06:31.039 to keep the neck in alignment here so 00:06:31.039 --> 00:06:33.259 it's best not to turn to look at the 00:06:33.259 --> 00:06:35.029 video during the bridges I know so that 00:06:35.029 --> 00:06:38.240 before but just in case I want to be 00:06:38.240 --> 00:06:40.639 super mindful but I know you are 00:06:40.639 --> 00:06:43.310 pressing into the feet we inhale lift it 00:06:43.310 --> 00:06:49.520 up and the palms open as I lift lift 00:06:49.520 --> 00:06:52.759 lift chest to chin and then at the top 00:06:52.759 --> 00:06:54.560 lift your chin just slightly towards the 00:06:54.560 --> 00:06:58.120 sky ah it feels so great on the spine 00:06:58.120 --> 00:07:01.360 holy-moly slowly lowering back down 00:07:01.360 --> 00:07:07.310 palms return to the earth and we'll do 00:07:07.310 --> 00:07:11.889 one more nice and slow slow your roll 00:07:21.110 --> 00:07:23.419 press into all four corners of the feet 00:07:23.419 --> 00:07:25.759 sitting bones reach towards the backs of 00:07:25.759 --> 00:07:30.349 the knees chest to chin and chin gently 00:07:30.349 --> 00:07:32.270 lifts to the sky should feel awesome in 00:07:32.270 --> 00:07:34.129 the neck awesome in the back body big 00:07:34.129 --> 00:07:38.810 breath in awesome and exhale make your 00:07:38.810 --> 00:07:51.379 way back down with control let that the 00:07:51.379 --> 00:07:53.150 sensations of that let that inspire a 00:07:53.150 --> 00:07:54.979 new breath here whatever that means to 00:07:54.979 --> 00:07:56.240 you and then we're just going to take it 00:07:56.240 --> 00:07:59.509 ear to ear again nice and slow so 00:07:59.509 --> 00:08:01.520 through the soft slow movement and even 00:08:01.520 --> 00:08:03.110 better if you can soften your gaze or 00:08:03.110 --> 00:08:04.729 close your eyes a little bit we connect 00:08:04.729 --> 00:08:06.259 to the subtle body right the energetic 00:08:06.259 --> 00:08:10.849 body it's way better than just wham bam 00:08:10.849 --> 00:08:12.710 slamming through your asana 00:08:12.710 --> 00:08:17.469 it's juicier it's lovelier it's 00:08:17.949 --> 00:08:22.190 meaningful it's it's you the way you 00:08:22.190 --> 00:08:25.009 move you know that's what no yoga robots 00:08:25.009 --> 00:08:28.400 is for me okay so that said rather than 00:08:28.400 --> 00:08:29.750 just lifting the knees up to give us a 00:08:29.750 --> 00:08:31.130 little bit hug let's keep it nice and 00:08:31.130 --> 00:08:33.500 smooth and we're going to slowly lift 00:08:33.500 --> 00:08:35.690 the toes here so we're pressing into the 00:08:35.690 --> 00:08:39.880 heels and then just breathe find those 00:08:39.880 --> 00:08:44.750 yogi toes so spreading the toes really 00:08:44.750 --> 00:08:46.010 really spreading spreading spreading 00:08:46.010 --> 00:08:47.510 going to feel big stretch here 00:08:47.510 --> 00:08:50.450 especially if you're new to the wake-up 00:08:50.450 --> 00:08:52.760 call on the feet stretch stretch stretch 00:08:52.760 --> 00:08:56.089 and then nice and slow begin to roll 00:08:56.089 --> 00:09:00.190 through the foot and lift the heels 00:09:00.190 --> 00:09:04.610 press in all ten toes so finding a 00:09:04.610 --> 00:09:06.529 little definition in the calf muscle 00:09:06.529 --> 00:09:10.520 here you can feel it we're trying to 00:09:10.520 --> 00:09:13.339 press into all ten toes so for me I kind 00:09:13.339 --> 00:09:14.930 of just let my pinky toe do whatever the 00:09:14.930 --> 00:09:16.550 hell it wants see if you can really 00:09:16.550 --> 00:09:18.970 anchor down through your pinky toe here 00:09:18.970 --> 00:09:21.930 and find your breath 00:09:21.930 --> 00:09:28.140 oh yeah hello my honey hello all the 00:09:28.140 --> 00:09:31.560 itty-bitty muscles of my legs and then 00:09:31.560 --> 00:09:35.670 slowly release the heels back down great 00:09:35.670 --> 00:09:37.740 we're going to take the hands and just 00:09:37.740 --> 00:09:39.300 reach them all the way up to the cactus 00:09:39.300 --> 00:09:41.070 arms here so the backs of the palms come 00:09:41.070 --> 00:09:44.520 to the earth and if you're a little bit 00:09:44.520 --> 00:09:46.020 tight in the shoulders and stuff we're 00:09:46.020 --> 00:09:47.670 working on that but if you're like oh 00:09:47.670 --> 00:09:50.070 they don't make it that's okay you can 00:09:50.070 --> 00:09:51.810 either put your hands onto blocks or you 00:09:51.810 --> 00:09:53.040 can just bring them out to your sides 00:09:53.040 --> 00:09:58.410 here so I'm from Texas so instead of 00:09:58.410 --> 00:09:59.850 cactus arms it's actually more 00:09:59.850 --> 00:10:02.279 appropriate we say football goalposts 00:10:02.279 --> 00:10:06.330 arms so if that suits your style more 00:10:06.330 --> 00:10:11.399 come to football goalposts arms 00:10:11.399 --> 00:10:13.110 hopefully you're breathing here not just 00:10:13.110 --> 00:10:16.860 hanging out breathe deep I just saw a 00:10:16.860 --> 00:10:26.510 bird fly by and I had a teacher once 00:10:26.510 --> 00:10:29.370 said to take a needle it's kind of 00:10:29.370 --> 00:10:32.190 morbid I but I'm down and just kind of 00:10:32.190 --> 00:10:34.200 puncture two little holes in our pit 00:10:34.200 --> 00:10:36.540 chest here and so we create just a 00:10:36.540 --> 00:10:38.310 little space to breathe here like two 00:10:38.310 --> 00:10:40.890 gills so whatever that means to you can 00:10:40.890 --> 00:10:42.360 you breathe into the armpit chest here 00:10:42.360 --> 00:10:44.400 this is going to be helpful for the next 00:10:44.400 --> 00:10:46.680 couple days in practice so just take a 00:10:46.680 --> 00:10:48.360 couple moments here to breathe into the 00:10:48.360 --> 00:10:50.970 armpit chest if you want you can walk 00:10:50.970 --> 00:10:52.860 your feet out to the outer edge and rest 00:10:52.860 --> 00:10:55.400 the knees together 00:10:58.130 --> 00:11:01.520 feel supported by the earth supported by 00:11:01.520 --> 00:11:03.680 this project the yoga camp supported by 00:11:03.680 --> 00:11:08.979 the community supported by your breath 00:11:25.910 --> 00:11:28.670 great then again slowly lifting up 00:11:28.670 --> 00:11:29.960 through the toes so if you brought the 00:11:29.960 --> 00:11:31.190 feet out here and want to bring them 00:11:31.190 --> 00:11:33.290 back in we'll lift the heels and lift 00:11:33.290 --> 00:11:34.790 the - excuse me press it to the heels 00:11:34.790 --> 00:11:38.330 and lift the toes this time play with 00:11:38.330 --> 00:11:40.340 the pelvis so just noticing if the lower 00:11:40.340 --> 00:11:42.110 back is really lifted from the earth or 00:11:42.110 --> 00:11:47.440 if you can find a nice sweet spot there 00:11:47.440 --> 00:11:50.300 again attention on this plumb line this 00:11:50.300 --> 00:11:52.600 midline for the crown to the tail and 00:11:52.600 --> 00:11:54.740 then when you're ready rolling through 00:11:54.740 --> 00:11:56.480 the feet one more time coming onto the 00:11:56.480 --> 00:11:58.220 toes heels lift you find a little 00:11:58.220 --> 00:12:06.280 definition in the calf here cow cow calf 00:12:07.450 --> 00:12:09.830 and then this time we're going to press 00:12:09.830 --> 00:12:11.660 off the toes for lift off so here we go 00:12:11.660 --> 00:12:14.210 we press off and we hug the knees into 00:12:14.210 --> 00:12:16.550 the chest and then we take the arms and 00:12:16.550 --> 00:12:23.120 we wrap them around oh yeah so we find a 00:12:23.120 --> 00:12:25.720 little massage in the lower back body 00:12:25.720 --> 00:12:27.470 I'm going to be here for a couple 00:12:27.470 --> 00:12:29.840 breaths so you can keep the eyes closed 00:12:29.840 --> 00:12:32.600 again hopefully you're finding a bit of 00:12:32.600 --> 00:12:37.970 relaxation all our peace begin to wash 00:12:37.970 --> 00:12:41.300 wash over the body find movement here 00:12:41.300 --> 00:12:42.950 that feels good so we're today's all 00:12:42.950 --> 00:12:47.210 about loosening up the places that are 00:12:47.210 --> 00:12:51.560 tight you've been working really hard so 00:12:51.560 --> 00:12:52.640 you might give yourself a little massage 00:12:52.640 --> 00:12:54.890 you might draw circles with the knees 00:12:54.890 --> 00:12:56.720 I'd like for you to explore some 00:12:56.720 --> 00:12:58.280 movement here and this is where we'll 00:12:58.280 --> 00:13:03.800 drop the pin I deserve the affirmation 00:13:03.800 --> 00:13:09.710 or the mantra today I deserve see me a 00:13:09.710 --> 00:13:17.780 tricky one I found it tricky so just 00:13:17.780 --> 00:13:19.340 close your eyes and as you just take a 00:13:19.340 --> 00:13:20.750 second here to find what feels good in 00:13:20.750 --> 00:13:28.820 the shape say to yourself I deserve and 00:13:28.820 --> 00:13:30.290 then maybe you finish that sentence 00:13:30.290 --> 00:13:33.880 I deserve this time for myself 00:13:34.500 --> 00:13:39.050 I deserve to feel good about myself I 00:13:39.050 --> 00:13:41.490 deserve the pizza party that I plan to 00:13:41.490 --> 00:13:43.710 have tonight you know whatever it is for 00:13:43.710 --> 00:13:45.390 you it doesn't have to be so serious but 00:13:45.390 --> 00:13:49.740 it needs to be true so take a second 00:13:49.740 --> 00:13:53.820 here to find what it is for you today I 00:13:53.820 --> 00:13:58.950 deserve what do you deserve what do you 00:13:58.950 --> 00:14:02.700 know in your heart that you deserve to 00:14:02.700 --> 00:14:10.860 feel loved to fulfill your dream your 00:14:10.860 --> 00:14:19.050 goal mmm and hug the knees into the 00:14:19.050 --> 00:14:20.850 chest give yourself a nice hug here just 00:14:20.850 --> 00:14:21.720 make sure you have it 00:14:21.720 --> 00:14:29.640 I deserve then one more moment here I'd 00:14:29.640 --> 00:14:31.110 like for you to repeat it to yourself 00:14:31.110 --> 00:14:35.990 you got this stick with me 00:14:38.000 --> 00:14:41.149 and then once you have set it to 00:14:41.149 --> 00:14:43.790 yourself connected with your poncho take 00:14:43.790 --> 00:14:46.759 a big breath in and a big breath out as 00:14:46.759 --> 00:14:50.680 you cross the right ankle over the left 00:14:51.610 --> 00:14:54.230 take the thumbs to the arches of the 00:14:54.230 --> 00:14:55.730 feet give yourself a little squeeze 00:14:55.730 --> 00:14:59.420 there a little rubdown and remember this 00:14:59.420 --> 00:15:03.550 pose for when you're in bed later I 00:15:05.110 --> 00:15:09.680 really need to stop so sleazy just 00:15:09.680 --> 00:15:10.970 kidding but just bring a little humor 00:15:10.970 --> 00:15:13.970 and also in all sincerity this is a 00:15:13.970 --> 00:15:15.470 great pose to do in bed a little foot 00:15:15.470 --> 00:15:17.029 massage before you go to sleep 00:15:17.029 --> 00:15:23.269 Alif a little squeeze with the knees to 00:15:23.269 --> 00:15:25.519 the chest nice conscious breath all 00:15:25.519 --> 00:15:27.170 right Adrian stop it here we go rock and 00:15:27.170 --> 00:15:30.079 roll nice and slow today oh you might 00:15:30.079 --> 00:15:34.449 find the body's heavy so nice and slow 00:15:39.040 --> 00:15:44.269 and we massage the spine there's a fear 00:15:44.269 --> 00:15:45.920 that creeps in in this rock like I'm not 00:15:45.920 --> 00:15:47.329 going to make it up or I'm going to blow 00:15:47.329 --> 00:15:49.610 a big fart all I can say is that you're 00:15:49.610 --> 00:15:52.430 embracing a home practice so just 00:15:52.430 --> 00:15:54.019 embrace whatever happens right it's the 00:15:54.019 --> 00:16:00.949 joy of the whole practice and then we 00:16:00.949 --> 00:16:04.129 come all the way up to seated come into 00:16:04.129 --> 00:16:08.720 sukhasana we call it the easy pose not 00:16:08.720 --> 00:16:12.680 always easy but the goal is to find ease 00:16:12.680 --> 00:16:15.079 in a posture so take a little 00:16:15.079 --> 00:16:16.759 responsibility for your own happiness 00:16:16.759 --> 00:16:19.279 here and find a lift in the hips if you 00:16:19.279 --> 00:16:23.059 need find some looping and the shoulders 00:16:23.059 --> 00:16:26.180 if you need and everyone I recommend 00:16:26.180 --> 00:16:29.800 some nice big circles with the nose 00:16:33.730 --> 00:16:36.020 so close your eyes here when you get to 00:16:36.020 --> 00:16:38.990 the nose circles listen to any sound 00:16:38.990 --> 00:16:42.980 effects the body is making notice what's 00:16:42.980 --> 00:16:45.520 going on 00:16:51.790 --> 00:16:53.650 if you find a catch Rock a little back 00:16:53.650 --> 00:16:58.930 and forth and then when you feel 00:16:58.930 --> 00:17:01.290 satisfied bring the head over the heart 00:17:01.290 --> 00:17:07.329 and the heart right over the pelvis then 00:17:07.329 --> 00:17:08.650 bring the hands to the tops of the 00:17:08.650 --> 00:17:10.630 thighs or the knees whatever feels best 00:17:10.630 --> 00:17:14.920 and lift up from your armpit chest once 00:17:14.920 --> 00:17:16.660 again imagine breathing from the armpit 00:17:16.660 --> 00:17:18.699 chest whatever that means to you again 00:17:18.699 --> 00:17:22.740 maybe it's just sending an awareness 00:17:22.740 --> 00:17:27.750 there as you breathe deeply in and out 00:17:27.750 --> 00:17:30.570 use your breath to find that beautiful 00:17:30.570 --> 00:17:33.820 Ascension in the spine and then maybe 00:17:33.820 --> 00:17:35.590 you ground down through the shoulders 00:17:35.590 --> 00:17:37.660 and the elbows a little bit I love to 00:17:37.660 --> 00:17:39.340 tack a little weight in my elbows down 00:17:39.340 --> 00:17:47.200 just to find that lift even more then 00:17:47.200 --> 00:17:49.150 this is new just take a second I'm going 00:17:49.150 --> 00:17:50.410 to stop talking just take a second with 00:17:50.410 --> 00:17:53.770 the eyes closed here to notice what's 00:17:53.770 --> 00:17:56.440 going on around you but again eyes 00:17:56.440 --> 00:17:59.230 closed you might listen to the sounds in 00:17:59.230 --> 00:18:02.530 your room or in your environment out the 00:18:02.530 --> 00:18:06.480 window maybe people in the other room 00:18:06.480 --> 00:18:08.980 just take a second to expand your 00:18:08.980 --> 00:18:17.680 awareness and take in any sounds it's 00:18:17.680 --> 00:18:19.900 quite quiet today here actually it's 00:18:19.900 --> 00:18:22.320 really nice 00:18:24.629 --> 00:18:27.190 as you return to your breath perhaps you 00:18:27.190 --> 00:18:28.629 lost it there as you started to listen 00:18:28.629 --> 00:18:30.249 it's hard to do all these things at once 00:18:30.249 --> 00:18:32.320 sometimes it feels like you know you're 00:18:32.320 --> 00:18:35.619 juggling too much but tis life so it's 00:18:35.619 --> 00:18:37.149 great to do that on our mat in a 00:18:37.149 --> 00:18:40.330 conscious way now I'd like you to just 00:18:40.330 --> 00:18:42.159 notice the quality of air in the room as 00:18:42.159 --> 00:18:45.309 you deepen your breath what's it like is 00:18:45.309 --> 00:18:51.070 it stuffy is it fresh what does it feel 00:18:51.070 --> 00:18:53.158 like 00:18:57.610 --> 00:19:01.590 and again back to the mantra 00:19:06.520 --> 00:19:11.370 repeat your mantra to yourself I deserve 00:19:16.980 --> 00:19:20.450 I deserve to be happy 00:19:25.300 --> 00:19:29.410 big breath in here big breath out to 00:19:29.410 --> 00:19:32.770 release the hands open your eyes awesome 00:19:32.770 --> 00:19:35.950 here we go draw the left heel in towards 00:19:35.950 --> 00:19:38.640 your Center and nice and easy being 00:19:38.640 --> 00:19:41.590 always so kind to your precious knees 00:19:41.590 --> 00:19:44.920 your whole body take this right leg 00:19:44.920 --> 00:19:47.740 around and we come to what I call 00:19:47.740 --> 00:19:50.950 probably annoyingly cheerleader pose 00:19:50.950 --> 00:19:56.920 just reminds me of that like yeah okay 00:19:56.920 --> 00:19:58.270 so come into your cheerleader pose if 00:19:58.270 --> 00:19:59.670 you always wanted to be a cheerleader 00:19:59.670 --> 00:20:04.930 now's your chance and just notice what's 00:20:04.930 --> 00:20:06.370 going on here if you're feeling tight 00:20:06.370 --> 00:20:08.500 tight tightness in that hip already use 00:20:08.500 --> 00:20:10.150 your fingertips to find stability if 00:20:10.150 --> 00:20:11.800 you're like dude I got this I should 00:20:11.800 --> 00:20:13.720 have been a Jew Vader then maybe you 00:20:13.720 --> 00:20:15.850 take a different position in the hands 00:20:15.850 --> 00:20:17.980 maybe palms at the heart or palms right 00:20:17.980 --> 00:20:19.630 at the base of the belly here right next 00:20:19.630 --> 00:20:23.020 to your navel and then everyone whether 00:20:23.020 --> 00:20:26.710 your fingertips are on the earth or in a 00:20:26.710 --> 00:20:30.070 mudra can you draw your navel in just a 00:20:30.070 --> 00:20:35.170 little bit your Center engaged whew 00:20:35.170 --> 00:20:38.340 feeling this in the left glute 00:20:38.340 --> 00:20:41.590 compression there the opening here big 00:20:41.590 --> 00:20:43.810 breath in find this beautiful beautiful 00:20:43.810 --> 00:20:46.810 big big ascension in the spine and then 00:20:46.810 --> 00:20:48.700 slowly we're going to turn to the left 00:20:48.700 --> 00:20:51.040 here finding a gentle twist do not crank 00:20:51.040 --> 00:20:53.980 here keep it soft and easy keep the 00:20:53.980 --> 00:20:56.680 armpit chest lifted here keep your 00:20:56.680 --> 00:21:00.220 foundation strong even here so we're not 00:21:00.220 --> 00:21:04.840 here this sucks so lots of lift lift 00:21:04.840 --> 00:21:06.929 lift 00:21:08.220 --> 00:21:11.400 big breath in big breath out to release 00:21:11.400 --> 00:21:14.310 dial your Center your heart turn the 00:21:14.310 --> 00:21:16.860 room with you so we're really having fun 00:21:16.860 --> 00:21:18.630 today with the energetic body and take 00:21:18.630 --> 00:21:21.740 it just slight counter twist slight 00:21:21.740 --> 00:21:28.230 gentle awesome then back to Center bring 00:21:28.230 --> 00:21:30.570 your heart a naval us sometimes it's not 00:21:30.570 --> 00:21:32.400 what we do but the way we do it how we 00:21:32.400 --> 00:21:35.160 do it right so we're like or can we kind 00:21:35.160 --> 00:21:37.800 of like enjoy the ride left palm to the 00:21:37.800 --> 00:21:40.170 earth right fingertips reach up and over 00:21:40.170 --> 00:21:41.760 give yourself a little space here to 00:21:41.760 --> 00:21:44.990 really stretch it should feel good and 00:21:44.990 --> 00:21:47.820 then we inhale reach with the right 00:21:47.820 --> 00:21:53.070 fingertips and then exhale slowly begin 00:21:53.070 --> 00:21:57.540 to straighten your right leg and then 00:21:57.540 --> 00:21:59.280 we're going to come all the way up and 00:21:59.280 --> 00:22:02.630 over into head to knee pose what 00:22:02.630 --> 00:22:05.880 beautiful nice and soft and easy so this 00:22:05.880 --> 00:22:07.230 might be the first time you stretch out 00:22:07.230 --> 00:22:08.940 your legs today right so no need to wham 00:22:08.940 --> 00:22:13.100 bam slam it in and give it nice give it 00:22:13.100 --> 00:22:18.199 nice and easy breaths here ease into it 00:22:23.840 --> 00:22:27.090 and then slowly grounding through the 00:22:27.090 --> 00:22:29.460 hips we roll back up and we do a little 00:22:29.460 --> 00:22:33.350 switcheroo so right heel comes in 00:22:33.350 --> 00:22:36.780 mindfully my precious with the knees 00:22:36.780 --> 00:22:42.350 super mindful we send the left leg back 00:22:43.040 --> 00:22:50.389 come into our cheerleader pose breathe 00:22:54.830 --> 00:22:58.350 so take a second to find this grand lift 00:22:58.350 --> 00:22:59.130 in the heart 00:22:59.130 --> 00:23:01.770 this lift in the armpit chest so if the 00:23:01.770 --> 00:23:03.210 shoulders are rounding forward like mine 00:23:03.210 --> 00:23:05.730 - naturally no matter how much he okay 00:23:05.730 --> 00:23:09.180 idea is just sometimes have to accept 00:23:09.180 --> 00:23:12.990 your body and so I counter that by 00:23:12.990 --> 00:23:15.090 making sure I draw my shoulder blades 00:23:15.090 --> 00:23:18.450 together maybe your hands are no looser 00:23:18.450 --> 00:23:20.720 here 00:23:23.480 --> 00:23:26.160 lift lift lift all the way up through 00:23:26.160 --> 00:23:31.110 the center channel inhaling exhale 00:23:31.110 --> 00:23:35.850 gentle twist to the right notice if you 00:23:35.850 --> 00:23:40.500 start to collapse here and instead say 00:23:40.500 --> 00:23:42.900 your mantra to yourself what do you 00:23:42.900 --> 00:23:45.600 deserve and lift your heart so the first 00:23:45.600 --> 00:23:47.730 thing to go right is the heart I eat 00:23:47.730 --> 00:23:52.200 when we're sad when we're shocked this 00:23:52.200 --> 00:23:54.960 practice of I deserve and lifting the 00:23:54.960 --> 00:23:58.200 heart I think it's awesome here we go 00:23:58.200 --> 00:24:00.870 big breath in as you exhale slowly 00:24:00.870 --> 00:24:06.240 release Gentile twist counter twist to 00:24:06.240 --> 00:24:19.080 the left my neck my back inhale lift 00:24:19.080 --> 00:24:23.040 your heart exhale release back to Center 00:24:23.040 --> 00:24:25.800 right hand slides down and out and 00:24:25.800 --> 00:24:31.070 inhale sweep the fingertips up and over 00:24:31.220 --> 00:24:33.870 still conscious of the foundation always 00:24:33.870 --> 00:24:40.710 that which is touching the earth inhale 00:24:40.710 --> 00:24:43.230 in extension through the crown reaching 00:24:43.230 --> 00:24:45.330 with the left fingertips I'm gonna 00:24:45.330 --> 00:24:47.730 exhale nice and easy nice and gentle 00:24:47.730 --> 00:24:50.280 extend the left leg out long and begin 00:24:50.280 --> 00:24:52.790 to shift left toes towards the sky and 00:24:52.790 --> 00:24:56.340 we take it up bend over 00:24:56.340 --> 00:24:58.830 John rooster sawsan on the left side 00:24:58.830 --> 00:25:01.560 head to knee pose but just play here 00:25:01.560 --> 00:25:06.409 stretch it out hmm 00:25:11.730 --> 00:25:14.910 loosening up 00:25:22.340 --> 00:25:26.820 and then slowly we'll roll it up bring 00:25:26.820 --> 00:25:30.060 the left leg in come to cross for one 00:25:30.060 --> 00:25:32.280 breath so left leg should be crossing 00:25:32.280 --> 00:25:34.320 over the right here so for most of us is 00:25:34.320 --> 00:25:39.630 the weird cross but balancing it out big 00:25:39.630 --> 00:25:43.560 breath in big breath out drop the chin 00:25:43.560 --> 00:25:45.360 take a look at your hands here give 00:25:45.360 --> 00:25:46.890 yourself a little hand massage if it 00:25:46.890 --> 00:25:50.280 feels right and then take this awareness 00:25:50.280 --> 00:25:54.950 of the hands with you onto all fours 00:26:01.999 --> 00:26:08.460 find your alignment and then we begin to 00:26:08.460 --> 00:26:10.830 move with the breath inhale cat cow 00:26:10.830 --> 00:26:14.129 dropping the belly think about that as 00:26:14.129 --> 00:26:15.749 ascension through the spine you just had 00:26:15.749 --> 00:26:17.519 so really lifting and lengthening 00:26:17.519 --> 00:26:19.049 through the crown here as you drop the 00:26:19.049 --> 00:26:25.580 belly and then curling through the tail 00:26:25.639 --> 00:26:31.769 crown of the head down inhale nice and 00:26:31.769 --> 00:26:33.509 slow today as if you were moving through 00:26:33.509 --> 00:26:45.509 water and exhale one more here inhale 00:26:45.509 --> 00:26:47.159 dropping the belly crown of the head 00:26:47.159 --> 00:26:54.419 reaches and exhale curling rounding 00:26:54.419 --> 00:26:57.960 through the spine awesome inhale back to 00:26:57.960 --> 00:27:00.809 Center nice and easy here I'm just going 00:27:00.809 --> 00:27:02.820 to extend the right leg out long and 00:27:02.820 --> 00:27:06.019 stretch through the calf 00:27:06.019 --> 00:27:08.340 you might saw a little front to back 00:27:08.340 --> 00:27:09.720 front to back and once again try to 00:27:09.720 --> 00:27:17.340 press into that pinky toe and then 00:27:17.340 --> 00:27:20.609 slowly bring it back in and left side 00:27:20.609 --> 00:27:24.059 pressing away from your yoga mat so the 00:27:24.059 --> 00:27:25.440 arms aren't just doing nothing since 00:27:25.440 --> 00:27:27.179 we're focusing on the left leg full body 00:27:27.179 --> 00:27:30.320 experience here press into the index 00:27:30.320 --> 00:27:38.129 knuckle index finger knuckles strong and 00:27:38.129 --> 00:27:40.590 then reel the left knee back in drop the 00:27:40.590 --> 00:27:46.200 elbows exactly where your palms are so 00:27:46.200 --> 00:27:47.580 we have two parallel lines in the 00:27:47.580 --> 00:27:50.129 forearms here wrists are parallels Brad 00:27:50.129 --> 00:27:52.289 the palms press into the index finger 00:27:52.289 --> 00:27:57.710 knuckle again and walk your knees back a 00:27:57.710 --> 00:28:00.419 beautiful beautiful posture heart to 00:28:00.419 --> 00:28:02.879 earth pose we surrender with the tail 00:28:02.879 --> 00:28:04.529 rocket towards the sky we're going to 00:28:04.529 --> 00:28:06.269 take five deep breaths here you can 00:28:06.269 --> 00:28:09.840 count them out maybe you say your mantra 00:28:09.840 --> 00:28:14.720 five times each time you inhale 00:28:20.279 --> 00:28:24.749 stay rooted through that index finger 00:28:31.379 --> 00:28:37.918 opening the heart opening the shoulders 00:28:41.100 --> 00:28:43.529 and press into the tops of the feet 00:28:43.529 --> 00:28:46.119 connect to your Center once again draw 00:28:46.119 --> 00:28:49.919 the navel in and slowly roll through 00:28:49.919 --> 00:28:51.879 come on to the belly 00:28:51.879 --> 00:28:55.059 Fink's pose here if you want a little 00:28:55.059 --> 00:28:57.159 more heat today instead of Sphinx pose 00:28:57.159 --> 00:29:00.700 you can come to a forearm plank gaze 00:29:00.700 --> 00:29:01.749 straight down so we have two options 00:29:01.749 --> 00:29:05.110 today forearm plank five breaths or 00:29:05.110 --> 00:29:08.889 Sphinx pose five breaths maybe you may 00:29:08.889 --> 00:29:10.600 be like me and just do a little bit of 00:29:10.600 --> 00:29:15.449 both breathe 00:29:35.210 --> 00:29:39.360 and after your five breaths we'll slowly 00:29:39.360 --> 00:29:41.580 draw the palms underneath the shoulders 00:29:41.580 --> 00:29:45.510 come back to all fours and send it to 00:29:45.510 --> 00:29:50.539 downward dog Sam one downward dog today 00:29:50.539 --> 00:29:52.620 what are you going to do with it we are 00:29:52.620 --> 00:29:55.500 doing one downward dog can you wake up 00:29:55.500 --> 00:29:59.370 the feet wake up the legs press into 00:29:59.370 --> 00:30:01.350 that index finger pressing all your 00:30:01.350 --> 00:30:04.620 fingerprints maybe if you're in a place 00:30:04.620 --> 00:30:06.450 in your practice maybe this is a place 00:30:06.450 --> 00:30:08.809 where you start to kick up to do some 00:30:08.809 --> 00:30:12.960 handstands maybe you start to just do a 00:30:12.960 --> 00:30:14.789 little extra core work or maybe you're 00:30:14.789 --> 00:30:17.820 just enjoying your eat your lucky day 00:30:17.820 --> 00:30:20.370 off relaxing day and you just take your 00:30:20.370 --> 00:30:24.840 one down dog and enjoy it big breath in 00:30:24.840 --> 00:30:28.340 big breath out 00:30:28.340 --> 00:30:31.769 awesome slowly come on to the toes 00:30:31.769 --> 00:30:34.679 lower the knees swing the legs to one 00:30:34.679 --> 00:30:39.059 side and come back to seated awesome 00:30:39.059 --> 00:30:41.909 work so we're going to come to a 00:30:41.909 --> 00:30:44.669 reclined cobblers pose here so take your 00:30:44.669 --> 00:30:46.139 time getting there bring the soles of 00:30:46.139 --> 00:30:49.679 the feet together and and we'll relax 00:30:49.679 --> 00:30:52.559 into the shape I'd like for you to take 00:30:52.559 --> 00:30:57.899 your hands around to the outer edges of 00:30:57.899 --> 00:30:59.429 your legs here so that you can really 00:30:59.429 --> 00:31:01.799 open up through the armpit chest so 00:31:01.799 --> 00:31:03.899 there's kind of an exaggerated lift in 00:31:03.899 --> 00:31:06.480 the heart of the chest here today a 00:31:06.480 --> 00:31:09.899 little backbend even as you crawl the 00:31:09.899 --> 00:31:11.429 shoulder blades underneath and you can 00:31:11.429 --> 00:31:13.860 grip on to your legs here if it feels 00:31:13.860 --> 00:31:17.639 good just a little hold we open the feet 00:31:17.639 --> 00:31:20.159 like a book here and five to ten breaths 00:31:20.159 --> 00:31:22.049 here I mean we're just going to hang out 00:31:22.049 --> 00:31:24.269 here for for the rest of our time 00:31:24.269 --> 00:31:28.380 together so close your eyes open your 00:31:28.380 --> 00:31:33.330 heart and challenge yourself again to 00:31:33.330 --> 00:31:35.070 repeat the mantra so I know it's not 00:31:35.070 --> 00:31:36.960 easy but that's why we're here to 00:31:36.960 --> 00:31:39.029 practice and just kind of go a little 00:31:39.029 --> 00:31:39.480 deeper 00:31:39.480 --> 00:31:46.360 unplug reveal another layer 00:31:46.360 --> 00:31:49.649 I deserve 00:32:07.490 --> 00:32:10.480 deepen your breath 00:32:14.600 --> 00:32:17.070 and pranayama practice the breath 00:32:17.070 --> 00:32:19.380 practice will totally change your life 00:32:19.380 --> 00:32:23.160 it's hard work if you have to train your 00:32:23.160 --> 00:32:25.130 mind and body to connect with the breath 00:32:25.130 --> 00:32:27.810 that's why we're here so keep breathing 00:32:27.810 --> 00:32:39.690 just a couple more moments here and take 00:32:39.690 --> 00:32:41.490 one more breath take the deepest breath 00:32:41.490 --> 00:32:46.110 you've taken all day my friend and then 00:32:46.110 --> 00:32:48.510 use the exhale to release the arms open 00:32:48.510 --> 00:32:50.970 them wide and reach it all the way up as 00:32:50.970 --> 00:32:53.540 if you're doing like a snow angel or 00:32:53.540 --> 00:32:57.840 sand angel go ahead and take them all 00:32:57.840 --> 00:32:59.400 the way out and we're going to slide the 00:32:59.400 --> 00:33:01.620 legs out so that our body is doing a 00:33:01.620 --> 00:33:03.900 little reclined star pose or like a big 00:33:03.900 --> 00:33:08.550 X then take the biggest breath in and 00:33:08.550 --> 00:33:10.860 exhale float the fingertips down at your 00:33:10.860 --> 00:33:13.129 sides 00:33:13.550 --> 00:33:16.909 Chev awesome 00:33:20.490 --> 00:33:24.450 close your eyes here relax your jaw give 00:33:24.450 --> 00:33:27.119 thanks for this moment notice how you 00:33:27.119 --> 00:33:29.220 feel just take a couple moments at least 00:33:29.220 --> 00:33:30.720 if you have more time maybe you stay 00:33:30.720 --> 00:33:33.299 here longer to allow the nutrients of 00:33:33.299 --> 00:33:37.220 your practice to settle in to seep in 00:33:37.220 --> 00:33:39.809 maybe you connect your mantra one last 00:33:39.809 --> 00:33:43.710 time I bid you farewell 00:33:43.710 --> 00:33:45.840 see you tomorrow we're almost halfway 00:33:45.840 --> 00:33:47.759 there you're doing awesome it's such a 00:33:47.759 --> 00:33:49.679 privilege and an honor to be able to do 00:33:49.679 --> 00:33:52.080 this with you thank you for sharing your 00:33:52.080 --> 00:33:54.230 practice