WEBVTT

00:00:00.030 --> 00:00:01.920
hello my friends and welcome to 30 days

00:00:01.920 --> 00:00:04.380
of yoga camp you're doing awesome it's

00:00:04.380 --> 00:00:08.099
day 14 and the mantra today is go with

00:00:08.099 --> 00:00:12.650
the flow let's get started

00:00:20.230 --> 00:00:22.310
all right let's begin in a nice

00:00:22.310 --> 00:00:25.970
comfortable seat today you choose to be

00:00:25.970 --> 00:00:27.860
on your knees you could be a nice

00:00:27.860 --> 00:00:30.290
cross-legged here you can even start out

00:00:30.290 --> 00:00:32.000
in a chair to just tune in with your

00:00:32.000 --> 00:00:32.598
breath

00:00:32.598 --> 00:00:37.280
do a couple of you know loops with the

00:00:37.280 --> 00:00:40.100
shoulders or organic movement and the

00:00:40.100 --> 00:00:47.350
torso get settled in maybe it's a yawn

00:00:47.350 --> 00:00:51.610
maybe stretch the fingers the hands

00:00:51.610 --> 00:01:01.100
wiggle the toes and then when you feel

00:01:01.100 --> 00:01:03.050
like you've kind of checked in with the

00:01:03.050 --> 00:01:04.030
body

00:01:04.030 --> 00:01:07.430
got your wiggles in some nice organic

00:01:07.430 --> 00:01:10.220
movement just check in go ahead and come

00:01:10.220 --> 00:01:14.149
to a place of stillness relax your

00:01:14.149 --> 00:01:18.770
shoulders and find that lift up through

00:01:18.770 --> 00:01:23.619
the crown up through the heart

00:01:24.310 --> 00:01:26.420
close your eyes notice where you're at

00:01:26.420 --> 00:01:32.209
today jumping right in today I go with

00:01:32.209 --> 00:01:35.630
the flow how many times have you heard

00:01:35.630 --> 00:01:38.840
go with the flow and have you ever gone

00:01:38.840 --> 00:01:41.060
with the flow before and who ever felt

00:01:41.060 --> 00:01:42.770
that feeling of how good it feels to

00:01:42.770 --> 00:01:47.630
just release your grip and especially if

00:01:47.630 --> 00:01:51.590
you're a control freak me know to just

00:01:51.590 --> 00:01:53.869
release your grip and go with the flow

00:01:53.869 --> 00:01:55.759
have you ever felt that feeling it feels

00:01:55.759 --> 00:01:57.649
awesome so I believe though it's

00:01:57.649 --> 00:01:59.060
definitely a practice that we have to

00:01:59.060 --> 00:02:01.069
cultivate so today that's the mantra on

00:02:01.069 --> 00:02:07.399
the mat so repeat to yourself or again

00:02:07.399 --> 00:02:12.789
if you're feeling wild say it out loud I

00:02:13.390 --> 00:02:18.260
go with the flow if you say that and it

00:02:18.260 --> 00:02:20.209
doesn't resonate maybe you change the

00:02:20.209 --> 00:02:22.040
words up a little bit I choose to go

00:02:22.040 --> 00:02:24.549
with the flow

00:02:28.970 --> 00:02:31.140
so don't cheat yourself at this moment

00:02:31.140 --> 00:02:33.300
if you haven't said it to yourself yet

00:02:33.300 --> 00:02:46.170
say it now say it loud and then we'll

00:02:46.170 --> 00:02:50.070
confirm it consider it already done I go

00:02:50.070 --> 00:02:53.970
with the flow big breath in big breath

00:02:53.970 --> 00:02:55.280
out

00:02:55.280 --> 00:02:58.620
open your eyes we'll slowly make our way

00:02:58.620 --> 00:03:02.270
to all four so if you're in another

00:03:02.270 --> 00:03:04.770
shape make your way to all fours if

00:03:04.770 --> 00:03:06.630
you're in cross-legged shift your heart

00:03:06.630 --> 00:03:11.460
forward and we will set up our tabletop

00:03:11.460 --> 00:03:16.230
position with such love press away from

00:03:16.230 --> 00:03:19.410
your yoga mat connect to this line from

00:03:19.410 --> 00:03:21.390
the crown to the tail press into the

00:03:21.390 --> 00:03:22.620
tops of the feet you might even give

00:03:22.620 --> 00:03:25.040
them a little slap today just make sure

00:03:25.040 --> 00:03:28.560
connected and then let's rock press into

00:03:28.560 --> 00:03:30.000
all ten fingerprints drop the belly

00:03:30.000 --> 00:03:34.470
inhale open the heart exhale curling the

00:03:34.470 --> 00:03:38.670
tailbone under rounding through keep it

00:03:38.670 --> 00:03:46.890
going inhale and exhale asian of the

00:03:46.890 --> 00:03:49.170
combination of exhaling and exhalation

00:03:49.170 --> 00:03:53.760
so now close your eyes and begin to

00:03:53.760 --> 00:03:54.420
deepen the breath

00:03:54.420 --> 00:03:55.950
and it doesn't matter if you're inhaling

00:03:55.950 --> 00:03:57.660
as you drop the belly and exhaling as

00:03:57.660 --> 00:04:01.040
you round just breathing deep as you

00:04:01.040 --> 00:04:06.530
awaken through the spine

00:04:12.310 --> 00:04:16.548
and when you feel bored here or maybe

00:04:16.548 --> 00:04:18.140
some of you already doing this which I

00:04:18.140 --> 00:04:20.029
love begin to veer off the railroad

00:04:20.029 --> 00:04:25.460
tracks finding any places that need a

00:04:25.460 --> 00:04:30.350
little extra love here the feet the hips

00:04:30.350 --> 00:04:34.910
the pelvis the shoulders the neck there

00:04:34.910 --> 00:04:36.650
is so you get a little freaky here go

00:04:36.650 --> 00:04:38.690
with the flow don't decide where it ends

00:04:38.690 --> 00:04:41.140
maybe you've come all the way forward

00:04:41.140 --> 00:04:45.290
abdominal walls a little sore maybe

00:04:45.290 --> 00:04:47.660
you're tired took a lot to even start

00:04:47.660 --> 00:04:49.250
this video maybe you take it back to

00:04:49.250 --> 00:04:50.260
Child's Pose

00:04:50.260 --> 00:04:53.270
so for reals go with the flow don't

00:04:53.270 --> 00:04:54.950
decide where it ends a little freestyle

00:04:54.950 --> 00:04:58.700
here to explore if this is awkward for

00:04:58.700 --> 00:05:02.510
you you're not alone it's very human

00:05:02.510 --> 00:05:04.820
with practice you get you get a little

00:05:04.820 --> 00:05:09.290
more used to ease to it I love in my

00:05:09.290 --> 00:05:12.650
classes now some of the regular people

00:05:12.650 --> 00:05:15.050
that come out friends you know when they

00:05:15.050 --> 00:05:16.790
first begin work like this they're like

00:05:16.790 --> 00:05:19.730
okay and now I love to see them on there

00:05:19.730 --> 00:05:24.770
man just like oh so great so after

00:05:24.770 --> 00:05:26.210
you're done experimenting there a little

00:05:26.210 --> 00:05:30.680
bit we'll make our way to down dog with

00:05:30.680 --> 00:05:33.020
the same sort of curiosity so you don't

00:05:33.020 --> 00:05:34.280
have to go right there just because I

00:05:34.280 --> 00:05:35.810
said down dog take your time getting

00:05:35.810 --> 00:05:39.740
there you might tend to the wrists you

00:05:39.740 --> 00:05:43.040
might tend to the backs of the legs you

00:05:43.040 --> 00:05:45.760
might fix your hair pull up your pants

00:05:45.760 --> 00:05:47.990
sneak in a quick sip of water but

00:05:47.990 --> 00:05:49.130
eventually we'll make our way to down

00:05:49.130 --> 00:05:50.810
dog but I want you to find your own way

00:05:50.810 --> 00:05:53.570
there so choreograph your way there be

00:05:53.570 --> 00:05:55.490
super meticulous about the hands again

00:05:55.490 --> 00:05:57.800
index finger and thumb strong into the

00:05:57.800 --> 00:06:00.050
earth fingerprints strong we melt the

00:06:00.050 --> 00:06:01.850
heart back and we begin to play here

00:06:01.850 --> 00:06:05.960
exploring so can you go with the flow

00:06:05.960 --> 00:06:10.310
here maybe finding a little new movement

00:06:10.310 --> 00:06:14.050
here after you find your alignment

00:06:19.050 --> 00:06:21.399
welcoming into deeper breath to support

00:06:21.399 --> 00:06:26.800
you in your exploration and then check

00:06:26.800 --> 00:06:28.479
it out today we're going to walk the

00:06:28.479 --> 00:06:30.399
hens rep excuse me the feet right behind

00:06:30.399 --> 00:06:32.409
the hands so step one foot up on hand

00:06:32.409 --> 00:06:35.429
and then step the other right up by knee

00:06:35.429 --> 00:06:38.050
so feet are hip-width apart here round

00:06:38.050 --> 00:06:40.269
the head round the head round the spine

00:06:40.269 --> 00:06:46.330
drop the head and just checking out the

00:06:46.330 --> 00:06:52.719
sensations here knees are bent breathe

00:06:52.719 --> 00:06:55.959
breathe breathe then from here inhale

00:06:55.959 --> 00:06:58.029
halfway lift press into your feet slide

00:06:58.029 --> 00:07:00.219
the palms up to the tops of the thighs

00:07:00.219 --> 00:07:06.579
and exhale bow great press into your

00:07:06.579 --> 00:07:08.829
feet tuck your chin into your chest let

00:07:08.829 --> 00:07:11.139
the arms hang like ragdoll arms and

00:07:11.139 --> 00:07:14.099
slowly roll it up

00:07:20.630 --> 00:07:25.740
and we rise up strong lifting up through

00:07:25.740 --> 00:07:29.310
the heart lifting the crown lifting the

00:07:29.310 --> 00:07:32.280
chin slightly then you might just ask

00:07:32.280 --> 00:07:34.650
yourself if it would feel good to open

00:07:34.650 --> 00:07:37.020
the palms here and find that lift from

00:07:37.020 --> 00:07:45.150
the armpit chest hmmm flowing with the

00:07:45.150 --> 00:07:48.150
arms inhale reach towards the sky

00:07:48.150 --> 00:07:51.990
palms come together Jai namaste the

00:07:51.990 --> 00:07:53.639
celebratory and I will stay here as we

00:07:53.639 --> 00:07:57.319
inhale reach exhale float down and

00:07:57.319 --> 00:07:59.400
that's it a couple more times just like

00:07:59.400 --> 00:08:05.940
that inhale reach stretch exhale keeps

00:08:05.940 --> 00:08:08.069
the heart and the armpit chest lifted as

00:08:08.069 --> 00:08:09.840
you float the fingertips down check in

00:08:09.840 --> 00:08:11.490
with the pelvis this time inhale reach

00:08:11.490 --> 00:08:18.630
exhale float it down and now maybe

00:08:18.630 --> 00:08:21.979
checking you with the neck this time

00:08:23.419 --> 00:08:26.669
palms gets together up and overhead and

00:08:26.669 --> 00:08:31.409
exhale down you go so you take the hands

00:08:31.409 --> 00:08:34.679
to the waistline here superhero pose do

00:08:34.679 --> 00:08:35.958
it

00:08:35.958 --> 00:08:40.380
excuse me and waking up the glutes here

00:08:40.380 --> 00:08:42.360
this is going to be nice soft knees here

00:08:42.360 --> 00:08:44.570
inhale lift up through the plumb line

00:08:44.570 --> 00:08:47.220
exhale lift the right leg take it to the

00:08:47.220 --> 00:08:50.040
side soft bend in your standing leg you

00:08:50.040 --> 00:08:54.839
nail the center exhale inhale Center

00:08:54.839 --> 00:09:02.220
exhale inhale Center and exhale so you

00:09:02.220 --> 00:09:03.870
can inhale ground back to Center if you

00:09:03.870 --> 00:09:05.760
want more in the glute then I would say

00:09:05.760 --> 00:09:07.470
just hold on this left foot so I

00:09:07.470 --> 00:09:09.930
apologize for saying Center but either

00:09:09.930 --> 00:09:14.279
one works so we're inhaling right foot

00:09:14.279 --> 00:09:14.760
comes down

00:09:14.760 --> 00:09:17.130
either way exhale right foot lifts

00:09:17.130 --> 00:09:22.110
inhale exhale lift inhale keep your

00:09:22.110 --> 00:09:24.510
heart armpit chest all of this heart

00:09:24.510 --> 00:09:27.329
center area lifted exhale as you lift

00:09:27.329 --> 00:09:30.240
both toes are pointing forward standing

00:09:30.240 --> 00:09:32.940
leg is not locked keep it going for

00:09:32.940 --> 00:09:43.610
a couple more strong breath and one more

00:09:43.610 --> 00:09:46.350
awesome back feature with the part

00:09:46.350 --> 00:09:48.420
inhale loop the shoulders shake it off

00:09:48.420 --> 00:09:53.550
in the legs inhale in exhale lift the

00:09:53.550 --> 00:09:56.610
left leg out to the side inhale Center

00:09:56.610 --> 00:10:02.850
exhale lift keep lifting through the

00:10:02.850 --> 00:10:04.380
heart the chest crown of the head is

00:10:04.380 --> 00:10:07.910
like a fire ball up towards the sky

00:10:08.480 --> 00:10:11.610
four more again I would say keeps keep

00:10:11.610 --> 00:10:13.050
your weight grounded on that standing

00:10:13.050 --> 00:10:15.510
leg and just move the leg but again if

00:10:15.510 --> 00:10:16.590
you're working on balance and stability

00:10:16.590 --> 00:10:18.120
I think it is good to come back to

00:10:18.120 --> 00:10:24.180
Center ground exhale lift so this

00:10:24.180 --> 00:10:25.470
doesn't have to be a big lift you're

00:10:25.470 --> 00:10:27.660
going to find a lot of compression or or

00:10:27.660 --> 00:10:30.950
ya fussiness if you're just trying to

00:10:30.950 --> 00:10:34.290
kick that leg out stay connected to the

00:10:34.290 --> 00:10:39.410
sensations whoo let's do a couple more I

00:10:39.920 --> 00:10:44.280
should say a few more and back to Center

00:10:44.280 --> 00:10:47.450
great walk the feet in and together now

00:10:47.450 --> 00:10:50.610
find a soft bend in the knees and then

00:10:50.610 --> 00:10:52.830
inhale sweep the arms up and overhead

00:10:52.830 --> 00:10:54.480
palms are going to come together again

00:10:54.480 --> 00:10:56.160
so throughout today's practice we come

00:10:56.160 --> 00:10:57.450
to giant on a stay here

00:10:57.450 --> 00:10:59.100
notice if you're kind of clinching here

00:10:59.100 --> 00:11:00.870
can you tug the shoulders down and away

00:11:00.870 --> 00:11:02.660
and maintain that lift in the heart

00:11:02.660 --> 00:11:07.440
inhale reach exhale down we go through

00:11:07.440 --> 00:11:11.790
the midline here soft knees inhale

00:11:11.790 --> 00:11:16.940
halfway lift your version exhale bow

00:11:16.940 --> 00:11:20.190
bend your knees inhale reach for the sky

00:11:20.190 --> 00:11:25.020
palms come together Jai namaste yay and

00:11:25.020 --> 00:11:28.670
exhale down to the midline

00:11:30.350 --> 00:11:32.370
inhale halfway lift

00:11:32.370 --> 00:11:35.810
play with where the palms go stay awake

00:11:35.810 --> 00:11:38.970
exhale bow again reach for the sky

00:11:38.970 --> 00:11:40.920
inhale press in all four corners of the

00:11:40.920 --> 00:11:43.650
feet engage through the legs palms come

00:11:43.650 --> 00:11:46.100
together lengthen the tailbone down die

00:11:46.100 --> 00:11:50.250
exhale down through the midline so we do

00:11:50.250 --> 00:11:52.080
this two more times inhale halfway lift

00:11:52.080 --> 00:11:57.740
and exhale soften and bow

00:11:57.740 --> 00:12:00.480
inhale press into your foundation reach

00:12:00.480 --> 00:12:03.390
it up palms up and overhead

00:12:03.390 --> 00:12:08.400
Jai exhale down you go move with your

00:12:08.400 --> 00:12:11.100
breath go with the flow inhale halfway

00:12:11.100 --> 00:12:12.950
lift

00:12:12.950 --> 00:12:17.790
follow your breath down one more time

00:12:17.790 --> 00:12:22.500
like this inhale reach palms come

00:12:22.500 --> 00:12:30.150
together Jai exhale down you go inhale

00:12:30.150 --> 00:12:34.980
halfway lift and exhale forward fold

00:12:34.980 --> 00:12:36.930
awesome bring the fingertips or the

00:12:36.930 --> 00:12:38.400
palms to the mat we're going to step it

00:12:38.400 --> 00:12:40.920
back to top of a push-up plank don't

00:12:40.920 --> 00:12:44.910
panic if you are strong you go with the

00:12:44.910 --> 00:12:46.440
flow so if you come here and it's too

00:12:46.440 --> 00:12:48.810
much you lower the knees and you come

00:12:48.810 --> 00:12:50.430
here maybe you cross the ankles

00:12:50.430 --> 00:12:52.350
maybe you tap into that inner smile as

00:12:52.350 --> 00:12:54.510
you tug the shoulders away inhale look

00:12:54.510 --> 00:12:55.020
forward

00:12:55.020 --> 00:12:57.570
everyone exhale back to that 45 degrees

00:12:57.570 --> 00:13:00.260
today bend the elbows slowly lower down

00:13:00.260 --> 00:13:02.280
just building a little strength around

00:13:02.280 --> 00:13:03.750
the shoulder inhale loop the shoulders

00:13:03.750 --> 00:13:06.600
lift your heart Cobra or upward facing

00:13:06.600 --> 00:13:10.950
dog and exhale release downward facing

00:13:10.950 --> 00:13:11.970
dog

00:13:11.970 --> 00:13:15.750
take your time getting there stay

00:13:15.750 --> 00:13:18.620
connected to your breath

00:13:23.189 --> 00:13:25.750
then when you're ready drop the left

00:13:25.750 --> 00:13:28.019
heel lift the right leg up high

00:13:28.019 --> 00:13:31.420
inhale exhale bend the right knee up and

00:13:31.420 --> 00:13:32.620
in towards your heart

00:13:32.620 --> 00:13:36.730
and step it up into your lunge nice low

00:13:36.730 --> 00:13:38.589
lunge here stretch it out you can lower

00:13:38.589 --> 00:13:49.120
that back knee if you like then inhale

00:13:49.120 --> 00:13:50.319
loop the shoulders let your heart

00:13:50.319 --> 00:13:53.050
radiate forward open the chest and then

00:13:53.050 --> 00:13:54.639
plant the palms step the right toes back

00:13:54.639 --> 00:13:56.110
and move through your flow so you can

00:13:56.110 --> 00:13:58.209
lower the knees you can shift your gaze

00:13:58.209 --> 00:13:59.560
forward hug the elbows into the side

00:13:59.560 --> 00:14:01.269
body this time move through your

00:14:01.269 --> 00:14:02.470
chaturanga

00:14:02.470 --> 00:14:04.870
maybe you're sore like you so you take

00:14:04.870 --> 00:14:09.509
it easy we'll meet in down dog

00:14:09.810 --> 00:14:14.230
keep breathing this time right heel down

00:14:14.230 --> 00:14:15.879
when you're ready inhale lift the left

00:14:15.879 --> 00:14:18.220
leg up high exhale connect to your

00:14:18.220 --> 00:14:22.209
strength knee to nose and step it up

00:14:22.209 --> 00:14:23.740
into your lunge and begin to stretch out

00:14:23.740 --> 00:14:26.259
the lower body here you might lower that

00:14:26.259 --> 00:14:28.000
back knee you might just stay in a nice

00:14:28.000 --> 00:14:30.579
low lunge loop the shoulders wherever

00:14:30.579 --> 00:14:32.500
you are let the spine let the energy

00:14:32.500 --> 00:14:35.079
from the lower body trickle up through

00:14:35.079 --> 00:14:39.040
the spine and then everyone open the

00:14:39.040 --> 00:14:42.480
chest let your heart radiate forward

00:14:42.540 --> 00:14:44.889
then again we'll plant the palms step

00:14:44.889 --> 00:14:46.449
the left toes back move through your

00:14:46.449 --> 00:14:53.949
flow moving with your breath and sending

00:14:53.949 --> 00:14:56.609
it back to down dog

00:14:56.670 --> 00:14:59.500
great once again we'll step the right

00:14:59.500 --> 00:15:01.480
foot up behind the right hand left up

00:15:01.480 --> 00:15:04.569
behind left foot up behind the left hand

00:15:04.569 --> 00:15:08.920
and forward fold inhale halfway lift

00:15:08.920 --> 00:15:15.399
exhale fold press into your feet bend

00:15:15.399 --> 00:15:17.050
the knees inhale reach it all the way up

00:15:17.050 --> 00:15:19.889
palms come together up and overhead

00:15:19.889 --> 00:15:24.279
Dianne I'm gonna say inhale in maybe

00:15:24.279 --> 00:15:27.550
slight backbend here this time and then

00:15:27.550 --> 00:15:30.410
exhale bend the knees soften and release

00:15:30.410 --> 00:15:35.860
ouch inhale halfway lift your version

00:15:35.860 --> 00:15:40.160
exhale releasing spine down hmm

00:15:40.160 --> 00:15:42.470
great plant the palms or fingertips to

00:15:42.470 --> 00:15:44.540
the mat step or hop it back to plank

00:15:44.540 --> 00:15:47.480
you got it inhale shift your weight

00:15:47.480 --> 00:15:49.910
forward pick a flow that works for you

00:15:49.910 --> 00:15:53.540
today so mix and match here we inhale

00:15:53.540 --> 00:15:58.010
open the heart exhale release make your

00:15:58.010 --> 00:16:01.520
way to down dog reconnect with your

00:16:01.520 --> 00:16:05.930
breath drop the left heel lift the right

00:16:05.930 --> 00:16:09.620
leg up high right toes down exhale nose

00:16:09.620 --> 00:16:11.200
to knee

00:16:11.200 --> 00:16:14.570
inhale step it up all right

00:16:14.570 --> 00:16:16.490
this time we're going to charge the legs

00:16:16.490 --> 00:16:18.590
so really hug the inner thighs to the

00:16:18.590 --> 00:16:20.720
midline as you bring the hands to the

00:16:20.720 --> 00:16:24.500
waistline here nice high lunge so we can

00:16:24.500 --> 00:16:26.930
always be on this back knee here no

00:16:26.930 --> 00:16:30.110
problemo but maybe you give it a try

00:16:30.110 --> 00:16:32.840
here lengthening the tailbone down just

00:16:32.840 --> 00:16:35.570
finding that place where the pubic bone

00:16:35.570 --> 00:16:36.920
and the tailbone meet we find it's just

00:16:36.920 --> 00:16:40.550
little connection of energy rather and

00:16:40.550 --> 00:16:41.810
we lift up through the center channel

00:16:41.810 --> 00:16:44.060
that plumb line that we've been talking

00:16:44.060 --> 00:16:48.820
about and then we find our high lunge

00:16:48.820 --> 00:16:54.100
inhaling exhale relax the shoulders down

00:16:54.100 --> 00:16:58.910
inhale in and exhale release gorgeous

00:16:58.910 --> 00:17:01.400
plant the palms step the right toes back

00:17:01.400 --> 00:17:04.160
step it straight through or excuse me

00:17:04.160 --> 00:17:06.199
send it straight back to downward dog or

00:17:06.199 --> 00:17:13.490
move through your flow down dog do the

00:17:13.490 --> 00:17:15.109
same thing on the other side right heel

00:17:15.109 --> 00:17:17.209
down left leg lifts up stick with it

00:17:17.209 --> 00:17:22.310
inhale exhale nose to knee and step it

00:17:22.310 --> 00:17:24.199
up into your lunge and take your time

00:17:24.199 --> 00:17:25.520
getting there again we can be on the

00:17:25.520 --> 00:17:30.350
back knee here tugging the top of the

00:17:30.350 --> 00:17:34.000
left side back playing with the tail

00:17:34.000 --> 00:17:37.000
pelvis

00:17:38.210 --> 00:17:39.799
and then reaching the arms up high

00:17:39.799 --> 00:17:46.480
whenever you're ready strong breath

00:17:46.480 --> 00:17:49.730
inhale reach exhale shoulders down hug

00:17:49.730 --> 00:17:53.240
the inner thighs together make sure you

00:17:53.240 --> 00:17:54.620
can see your front big toe just take a

00:17:54.620 --> 00:17:57.289
quick glance down now then and again

00:17:57.289 --> 00:17:58.990
inhale again excuse me

00:17:58.990 --> 00:18:01.940
too much going on and my brain and body

00:18:01.940 --> 00:18:04.640
and then exhale release awesome

00:18:04.640 --> 00:18:07.130
this time plant the palms step the left

00:18:07.130 --> 00:18:09.700
toes back optional vinyasa here or

00:18:09.700 --> 00:18:11.929
straight to Child's Pose

00:18:11.929 --> 00:18:14.120
that's where we'll meet take a second to

00:18:14.120 --> 00:18:16.389
rest

00:18:17.030 --> 00:18:20.049
nice work

00:18:30.250 --> 00:18:34.909
after a couple resting breaths a resting

00:18:34.909 --> 00:18:37.010
breaths just going to reach the

00:18:37.010 --> 00:18:39.740
fingertips all the way back up and then

00:18:39.740 --> 00:18:41.030
we'll shift our weight back to all fours

00:18:41.030 --> 00:18:43.700
curl the toes under and send the hips up

00:18:43.700 --> 00:18:46.610
high press the thighs back melt the

00:18:46.610 --> 00:18:49.130
heart back and here we go drop the left

00:18:49.130 --> 00:18:52.240
heel lift the right leg up high

00:18:52.240 --> 00:18:57.350
squeeze nose to knee exhale and step it

00:18:57.350 --> 00:19:00.140
up into your runners lunge going with

00:19:00.140 --> 00:19:04.030
the flow here inhale look forward exhale

00:19:04.030 --> 00:19:06.559
straighten the front leg pull the right

00:19:06.559 --> 00:19:10.400
hip crease back nose to the navel so

00:19:10.400 --> 00:19:12.350
take a look at the video at first and

00:19:12.350 --> 00:19:13.580
then get in the groove of your breath

00:19:13.580 --> 00:19:16.130
inhale bending the front knee low lunge

00:19:16.130 --> 00:19:20.150
inhale look forward exhale pull the

00:19:20.150 --> 00:19:22.070
right hip crease back back heel stays

00:19:22.070 --> 00:19:27.950
lifted inhale try to connect to your

00:19:27.950 --> 00:19:29.630
Center that's why we did that high lunge

00:19:29.630 --> 00:19:32.390
so you kind of have that connection from

00:19:32.390 --> 00:19:34.010
the crown to the tail so hopefully

00:19:34.010 --> 00:19:35.299
you're not crashing all your weight on

00:19:35.299 --> 00:19:38.240
your fingertips just play here if you

00:19:38.240 --> 00:19:39.350
want to do this with the back knee down

00:19:39.350 --> 00:19:42.610
it looks like this inhale forward exhale

00:19:42.610 --> 00:19:46.070
back runner stretch inhale forward

00:19:46.070 --> 00:19:51.710
exhale back runner stretch otherwise

00:19:51.710 --> 00:19:54.280
we're lifted

00:19:57.990 --> 00:20:04.690
wherever you are do one more cycle press

00:20:04.690 --> 00:20:11.230
into your left pinky tail when you come

00:20:11.230 --> 00:20:13.120
back to your lunge we'll finish with a

00:20:13.120 --> 00:20:15.220
little twist left palm to the earth

00:20:15.220 --> 00:20:17.560
right fingertips reach up inhale reach

00:20:17.560 --> 00:20:20.650
exhale fold back knee can be lowered

00:20:20.650 --> 00:20:24.570
inhale reach moving with the breath

00:20:24.570 --> 00:20:27.730
exhale down go with the flow inhale

00:20:27.730 --> 00:20:31.600
reach last one and exhale release great

00:20:31.600 --> 00:20:33.640
plant the palms bring the knees together

00:20:33.640 --> 00:20:35.650
or the toes together and move through

00:20:35.650 --> 00:20:37.750
your flow feel free to skip it by just

00:20:37.750 --> 00:20:40.680
going straight to down dog

00:20:50.220 --> 00:20:52.660
awesome when you arrive take a nice

00:20:52.660 --> 00:20:55.480
cleansing breath in through the nose let

00:20:55.480 --> 00:20:58.990
it out through the mouth I choose to go

00:20:58.990 --> 00:21:01.390
with the flow right heel down lift the

00:21:01.390 --> 00:21:03.970
left leg up high big breath in and

00:21:03.970 --> 00:21:09.610
exhale nose to knee strong step it up

00:21:09.610 --> 00:21:13.570
find your low lunge here check your

00:21:13.570 --> 00:21:15.250
alignment loop the shoulders remember

00:21:15.250 --> 00:21:20.500
that open chest then inhale look forward

00:21:20.500 --> 00:21:23.590
heart radiates forward exhale straighten

00:21:23.590 --> 00:21:25.240
the front leg pull the left hip crease

00:21:25.240 --> 00:21:32.549
back inhale slowly shifting forward and

00:21:32.549 --> 00:21:36.280
exhale full body experience pulling the

00:21:36.280 --> 00:21:41.919
left hip crease back inhale forward

00:21:41.919 --> 00:21:48.760
exhale back this is too much with that

00:21:48.760 --> 00:21:50.850
we lower the back knee we inhale forward

00:21:50.850 --> 00:21:56.590
and we exhale run or stretch keep it

00:21:56.590 --> 00:21:59.789
going inhale forward exhale

00:22:06.580 --> 00:22:09.470
let's do one more cycle inhale forward

00:22:09.470 --> 00:22:12.230
right heel Spike's back this last one

00:22:12.230 --> 00:22:14.809
exhale really lift the hips up I press

00:22:14.809 --> 00:22:19.100
away from your foundation good and then

00:22:19.100 --> 00:22:21.410
slowly come back last chance oh we have

00:22:21.410 --> 00:22:23.240
to do our - excuse me right palm to the

00:22:23.240 --> 00:22:24.650
earth we flow with the breath here

00:22:24.650 --> 00:22:27.110
inhale left fingertips reach up got

00:22:27.110 --> 00:22:28.580
excited about that vinyasa

00:22:28.580 --> 00:22:33.100
exhale release last one inhale open

00:22:33.100 --> 00:22:37.160
exhale release and one more time back

00:22:37.160 --> 00:22:40.730
knee can be lowered inhale and exhale

00:22:40.730 --> 00:22:43.730
awesome now last chance for vinyasa it's

00:22:43.730 --> 00:22:46.460
good plant the palms step the left toes

00:22:46.460 --> 00:22:48.559
back this is the left last one whoo

00:22:48.559 --> 00:22:50.299
there's a little baby buggy here not

00:22:50.299 --> 00:22:52.090
going to kill it

00:22:52.090 --> 00:23:01.130
moving through your flow everyone come

00:23:01.130 --> 00:23:03.350
to down dog last one you got it you can

00:23:03.350 --> 00:23:05.360
totally come to one more down dog do it

00:23:05.360 --> 00:23:06.160
inhale in

00:23:06.160 --> 00:23:09.309
nice work exhale Child's Pose

00:23:09.309 --> 00:23:14.080
great job take the rest

00:23:19.950 --> 00:23:23.620
from here heading into a bunny pose so

00:23:23.620 --> 00:23:26.170
if you want you can roll up here to take

00:23:26.170 --> 00:23:28.990
a look it's going to be a little tricky

00:23:28.990 --> 00:23:30.820
at first and you definitely want to be

00:23:30.820 --> 00:23:34.000
super mindful and don't push beyond your

00:23:34.000 --> 00:23:37.150
boundary and but experiment with meeting

00:23:37.150 --> 00:23:39.970
your boundary just gently softly what

00:23:39.970 --> 00:23:41.980
does that mean okay grab the feet here

00:23:41.980 --> 00:23:44.740
the outer edges in particular I can wrap

00:23:44.740 --> 00:23:46.030
my hands around my feet here so I will

00:23:46.030 --> 00:23:50.050
for now and then just a little integrity

00:23:50.050 --> 00:23:51.970
in the shoulders here as I press into

00:23:51.970 --> 00:23:54.490
the tops of the feet and slowly lift the

00:23:54.490 --> 00:23:56.860
hips up crown to the head on the earth I

00:23:56.860 --> 00:23:59.530
breathe breathe breathe as I lift lift

00:23:59.530 --> 00:24:02.560
lift crown pressing into the earth navel

00:24:02.560 --> 00:24:05.620
up towards the spine stretching out the

00:24:05.620 --> 00:24:08.080
back body so you can also grab the heels

00:24:08.080 --> 00:24:09.550
here it's going to be just a little

00:24:09.550 --> 00:24:12.240
different for everyone

00:24:12.480 --> 00:24:15.040
lifting pressing into the tops of the

00:24:15.040 --> 00:24:17.410
feet press press press one more breath

00:24:17.410 --> 00:24:18.840
here

00:24:18.840 --> 00:24:21.010
or maybe you're just now getting into it

00:24:21.010 --> 00:24:25.660
just take a couple breaths and then to

00:24:25.660 --> 00:24:27.340
release don't just let it all go bend

00:24:27.340 --> 00:24:31.060
the elbows stay aware and nice and long

00:24:31.060 --> 00:24:34.090
in the neck as you release down oh yeah

00:24:34.090 --> 00:24:38.730
Child's Pose great job

00:24:41.320 --> 00:24:43.429
now headed in the opposite direction

00:24:43.429 --> 00:24:46.400
super mindful bring the fingertips to

00:24:46.400 --> 00:24:49.039
your mat press all ten fingerprints into

00:24:49.039 --> 00:24:55.280
the earth lift your heart up great so

00:24:55.280 --> 00:24:57.020
we're going to stay on the knees here

00:24:57.020 --> 00:24:58.640
again if you are dealing with knee

00:24:58.640 --> 00:25:00.380
issues which a lot of people are very

00:25:00.380 --> 00:25:01.039
delicate

00:25:01.039 --> 00:25:02.809
you can wrap up a towel behind the knees

00:25:02.809 --> 00:25:05.030
for this sort of thing you can also just

00:25:05.030 --> 00:25:07.520
shift on to a crisscross position to do

00:25:07.520 --> 00:25:10.490
this to do this heart opener so will

00:25:10.490 --> 00:25:12.140
some of the fingertips behind press into

00:25:12.140 --> 00:25:13.100
the tops of the feet

00:25:13.100 --> 00:25:14.870
maybe the palms come to the earth maybe

00:25:14.870 --> 00:25:18.169
it's just fingertips here anchoring down

00:25:18.169 --> 00:25:20.570
through the foundation maybe you're just

00:25:20.570 --> 00:25:24.860
here maybe you come here everyone inhale

00:25:24.860 --> 00:25:27.770
long puppy belly here long in the front

00:25:27.770 --> 00:25:31.760
body and then exhale press into the tops

00:25:31.760 --> 00:25:33.799
of the feet press into all ten fingers

00:25:33.799 --> 00:25:36.799
lift back up and we'll send the palms

00:25:36.799 --> 00:25:40.100
forward swing the legs on over to one

00:25:40.100 --> 00:25:45.309
side and come into paschimottanasana

00:25:45.309 --> 00:25:46.809
what

00:25:46.809 --> 00:25:50.929
forward fold seated forward fold so

00:25:50.929 --> 00:25:52.909
Yogi's choice heels together or hip it

00:25:52.909 --> 00:25:53.919
apart

00:25:53.919 --> 00:25:57.890
inhale it and reach the fingertips up

00:25:57.890 --> 00:26:01.070
and exhale bending at the knees try to

00:26:01.070 --> 00:26:03.140
reach the feet here or palms to the

00:26:03.140 --> 00:26:04.909
shins palms to the ankles but the knees

00:26:04.909 --> 00:26:06.650
can bend as generously as you need to

00:26:06.650 --> 00:26:09.260
here so we're not necessarily right away

00:26:09.260 --> 00:26:11.360
- slamming belly to thighs coming into

00:26:11.360 --> 00:26:12.470
that shape we're going to we're going to

00:26:12.470 --> 00:26:16.010
grow it so maybe we're here maybe were

00:26:16.010 --> 00:26:18.919
here and then slowly nice and slow with

00:26:18.919 --> 00:26:21.559
a strong connection with the sitting

00:26:21.559 --> 00:26:25.690
bones best you can slide your heels out

00:26:25.690 --> 00:26:27.440
whoa Nelly

00:26:27.440 --> 00:26:31.010
inhale extend through the crown and

00:26:31.010 --> 00:26:33.650
exhale fold you just find what it is for

00:26:33.650 --> 00:26:36.820
you today take your time

00:26:37.350 --> 00:26:40.440
a little bit of release here close the

00:26:40.440 --> 00:26:42.920
eyes and say the mantra to yourself I

00:26:42.920 --> 00:26:48.120
choose to go with the flow so when

00:26:48.120 --> 00:26:53.880
you're bumped with the challenge when

00:26:53.880 --> 00:26:56.030
everything seems to be hitting the fan

00:26:56.030 --> 00:26:58.650
notice how I'm not saying cuss words

00:26:58.650 --> 00:27:06.390
anymore see good things go wrong can you

00:27:06.390 --> 00:27:11.160
have a moment where you become present

00:27:11.160 --> 00:27:13.950
and choose to go with the flow I can

00:27:13.950 --> 00:27:25.100
change I can adapt trust the big picture

00:27:25.760 --> 00:27:28.950
eventually we'll release the hands

00:27:28.950 --> 00:27:32.220
soften through the feet and slowly roll

00:27:32.220 --> 00:27:36.450
up take a second here to just notice how

00:27:36.450 --> 00:27:47.340
you feel totally neutral awesome then

00:27:47.340 --> 00:27:48.840
from here we're going to head all the

00:27:48.840 --> 00:27:51.360
way to flat back for shavasana or if

00:27:51.360 --> 00:27:53.460
time is short for you today and we'll

00:27:53.460 --> 00:27:55.140
bring the heels in for a little

00:27:55.140 --> 00:27:57.120
cross-legged just back where we started

00:27:57.120 --> 00:28:02.340
here so Yogi's choice and you're either

00:28:02.340 --> 00:28:04.530
coming to life flat back you need that

00:28:04.530 --> 00:28:07.530
maybe take a little supine twist or

00:28:07.530 --> 00:28:09.300
maybe you come into a meditation pose

00:28:09.300 --> 00:28:14.370
here one last time together repeat the

00:28:14.370 --> 00:28:22.699
mantra affirm I go with the flow

00:28:23.679 --> 00:28:26.690
I'd much rather be a person that chooses

00:28:26.690 --> 00:28:28.900
to go with the flow than to be

00:28:28.900 --> 00:28:37.010
constantly resisting chances are you

00:28:37.010 --> 00:28:39.049
think of someone in your life who's like

00:28:39.049 --> 00:28:43.490
always seems to be resisting and my

00:28:43.490 --> 00:28:44.660
advice to you is to just acknowledge

00:28:44.660 --> 00:28:47.120
those thoughts and then remember that we

00:28:47.120 --> 00:28:52.400
all we all do that so it's easy to just

00:28:52.400 --> 00:28:53.660
kind of blame it on someone else but

00:28:53.660 --> 00:28:55.490
Yoga is awesome because it's all about

00:28:55.490 --> 00:28:58.940
tending to yourself and that's why I

00:28:58.940 --> 00:29:01.700
love yoga can bring the palms together

00:29:01.700 --> 00:29:05.510
wherever you are little bow to the

00:29:05.510 --> 00:29:08.510
teacher within the wisdom within and we

00:29:08.510 --> 00:29:12.039
choose to go with the flow

00:29:12.039 --> 00:29:15.740
awesome work today see you mañana if

00:29:15.740 --> 00:29:17.510
you're in shavasana take a rest if

00:29:17.510 --> 00:29:18.890
you're in the seated meditation stay

00:29:18.890 --> 00:29:20.659
here for a moment see if you can just

00:29:20.659 --> 00:29:23.299
trust being still for a moment feeding

00:29:23.299 --> 00:29:28.480
them on track rock and roll namaste