WEBVTT

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hey my sweet friends welcome to 30 days

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of yoga camp it's day 15 y'all we are

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halfway there I'm super proud I hope you

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are feeling the same the mantra today is

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awesome and it is I am open let's get

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started

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all right today we're going to begin

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seated opening up the hips so we'll draw

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the left heel in followed by the right

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so one foot in front of the other

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we'll sit up nice and tall you might

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notice that your right knee is really

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flying up here that your back is having

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a hard time finding support to lift so

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in that case maybe you sit up on a block

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or a blanket here and then also just

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give your time yourself time to open up

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the body and it might shift or change

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right so take a second to get settled in

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and once you have the legs where you

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want them

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heyyo once you have the legs where you

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want them set up nice and tall lengthen

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through the crown and begin to notice

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your sweet breath maybe it's taking you

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quite a bit of effort and energy to get

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to this point today where you could turn

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on the video in practice so just get

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settled in well done the hard part is

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over we have a fun practice today to

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celebrate and mark our halfway point so

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awesome

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close your eyes and the mantra today is

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I am open yeah

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I am open I am open to all possibilities

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it's going to be important to pay

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attention to the breath today in my

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opinion just really get your money's

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worth so that you're kind of making the

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most of this mantra I think I am open

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I'm open to what's next I don't know

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what's next maybe I'm open to what's

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next I'm open to all possibilities I'm

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open to transformation let's take a

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second to consider that a little private

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moment to consider today's affirmation

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and back to the breath here I think it's

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important to really pay attention to the

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exhale today so inhaling and all the

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possibility and all the opportunity but

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really making sure to press that exhale

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out today find grounding through the

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exhale create space so that again you

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can be open and available for whatever

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is next so if that resonates with you in

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any way awesome if not let's see if we

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can just start moving the body and

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opening things up and we'll see what

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happens so starting with hips today I'm

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just going to take my fingertips to the

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mat or to the earth out in front and

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slowly roll them forward so you can stay

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on the fingertips here if it feels good

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to press back through the sitting bones

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the tail or you can begin to maybe come

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onto the forearms and everyone will be a

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little different maybe you bubble gum

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bubble gum in a dish the hands bring

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your forehead to the fists some people

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just had like a smile and a great

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childhood memory and the rest were like

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what

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heck this girl and only child or what

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take a second here to breathe breathe

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breathe

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send your awareness to the right hip

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it's probably speaking to you and then

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just keep a little energy through the

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feet allow the weight of the head to let

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go and we slowly open up today

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mmm usually on that third breath is

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where I feel a nice release and then

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we'll press into the palm so we're just

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going to walk the hands to the left

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stretching through the side body that

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tugging the shoulders away counteracting

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all these things here relax the

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shoulders down

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you got that by now right but so

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incredible how the body forgets that

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muscle memory I really have to keep

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practicing which is why I love yoga camp

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back through Center

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and to the right breathe

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and then back to Center and back call me

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up and we take the right foot and we

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bring it in switcheroo

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walking forward so right heel in left

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leg on the outside this time and just

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find what feels good here you might sway

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a little back and forth you might bring

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the forehead down breathe send breath

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remember when we discussed what the heck

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that could mean to send breath to the

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outer edge of your left hip well rather

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than getting all pissy about what does

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that mean not saying that you are but we

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tend to like just knock yoga teachers

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when all they're trying to do is kind of

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you know assist you in exploring your

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body but sometimes I admit it's pretty

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ridiculous but instead of letting it

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turn you off just laugh at I smile at it

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and then interpret it whenever I end up

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in a class where I don't really resonate

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with a teacher or something instead of

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judging them I try to just honor them

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and then make my own interpretation

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that's why I love fine what feels good

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and then slowly walk back up and take

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the palms over towards the right

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make sure you're breathing here nice

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long smooth deep breaths and back to

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center and to the left and back to

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center and all the way back up

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great hands come to the thighs or the

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knees here and we take our neck circles

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by now you might start to notice less of

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a sound track or maybe not

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pigs are both with the nose one way and

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then the other one or it can the mic

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pick that out this allowed me it's like

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when I'm in Benjy stretches he like

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stretches and then he's like so that's

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that moment okay anyway bringing the

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hands behind out a guide the legs out

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just take a stretch here nice and long

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pointing and flexing the feet and then

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sliding the hands down finding flexion

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in the feet just a little forward fold

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here nice and easy nothing too intense

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just stretching out you might just be

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here

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great then slide the hands behind the

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thighs bring the heels in knees up

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towards the sky loop the shoulders

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lengthen through the crown lift your

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heart imagine being a lift in fact we're

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not sweaty yet or anything so take your

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thumbs to your armpit chest here and

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lift lift lift up go ahead and lift your

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toes - you start to connect through the

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abdominal wall hallo

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and just notice if you're rounding the

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spine here can you lift up through the

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heart lift the chin to chest and this is

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like you're wearing suspenders here like

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76 trombones like that so lift up lift

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up and then maintain that lift as you

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bring the hands back to the the

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hamstrings loop the shoulders lift your

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heart inhale in exhale rock back just a

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hair so that your shins are

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well Yogi's choice you can bring the

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legs together if it feels better keeping

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it with a part by all means you can hold

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on here clasping the wrist we're just

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going to take a couple breaths here

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connecting to the center you might even

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close your eyes and visualize that line

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and the spine from the crown of the head

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to the tip of the tail beginning to

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deepen the breath

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and again we're connecting to that plumb

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line from the crown to the tail here so

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if you're rounding through the hardest

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collapse you might just continue to play

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lifting up from the orbit chest let's

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take one more full breath in and out

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here draw your navel in cross the right

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ankle over the left release the arms

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come through to all fours

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awesome work so take a second here to

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find your alignment and then we'll just

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move right into a little cat-cow

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and veering off the railroad tracks

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whenever you're ready exploring the body

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today

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and staying open to all possibilities

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opening up through the chest opening up

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through the hips shoulders

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yeah and then we'll come back to all

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fours and when you're ready send the

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hips up high to downward-facing dog

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press into your hands firmly so strong

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foundation and then just feel your way

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up into the pose rather than slamming up

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into it nice and soft and easy as you

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explore the body here and then we'll

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come to a place of stillness dropping

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the weight of the heels down it's okay

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if they don't touch the earth maybe one

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day they will and then nice and easy I'm

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going to bend the right knee and keep

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the left heel grounding down notice if

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the right shoulder is dipping under see

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if you can keep the shoulders square and

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right heel to the earth left knee bends

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generously strong working the arms and

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the shoulders here but you got it back

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to Center and now we've been both knees

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generously belly comes to the tops of

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the thighs melt your heart back strong

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in the arms I know you got it big breath

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in big breath out as you send your feet

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forward so you can hop to the top you

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can walk to the top meet in Silla Road

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fold shake the head a little yes a

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little now let the weight of the head go

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the arms the shoulders bend the knees

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generously as you need to here

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and we'll slowly roll it up take your

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time as you slowly rise up and lift the

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heart lift your toes too and open the

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chest lift from the armpit chest open

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the palms I am open big breath in and

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exhale release the toes and we'll reach

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around interlace the fingertips behind

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the tail so nice and soft and easy here

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don't don't you know cram knuckles down

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we begin to open up slowly you can rock

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a little or you can sway a little side

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to side here you mind if all the knees

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check in with the neck and then bring it

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back to Center and inhale lift your chin

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slightly and exhale release the

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fingertips take it into a forward fold

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inhale halfway lift

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to your flat back baby got flat back

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oh wait that's not good and then exhale

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forward fold inhale reach up and exhale

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release open palms inhale loop the

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shoulders lift your toes again big

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breath in as you find that ascension

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through the spine lift lift lift then

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exhale lower the toes and we reach

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behind once again opposite thumb on top

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inhale lift and this time exhale bend

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the knees forward fold from here

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knuckles are going to draw a line all

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the way up and over rinsing out through

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the shoulder blade find a little

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movement here if it feels good and then

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inhale halfway lift knuckles draw back

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and exhale we release so warming up the

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neck the head the shoulders the chest

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opened yes inhale halfway lift again

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exhale bow

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and inhale reach for the sky and exhale

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rain it down shift your weight on over

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to your left foot we're going to slowly

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just reach behind nothing fancy here and

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grab the right ankle and maybe the left

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hand on the waistline for stability so

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we're just stretching through the quad

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lift your heart open up through the

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chest and then see if you can find that

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connect pubic bone to tail just hugging

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them in a little bit here lengthening

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the tailbone down if you want to do

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something else here you can just gently

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opening up the body inhale lift the chin

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just a hair and then exhale release with

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control shift to the right foot reach

00:15:02.160 --> 00:15:04.710
grab the left ankle so we're just kind

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of checking with our balance today too

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right it's different everyday although

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and hugging everything into the midline

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checking in then maybe you inhale lift

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the chin just slightly and exhale

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release inhale reach for the sky namaste

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exhale down we go inhale halfway lift

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exhale soften and bow plant the palms

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bend the knees step or hop it back to

00:15:38.730 --> 00:15:41.240
plank

00:15:41.510 --> 00:15:45.690
stretch out the legs fire up that belly

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and then slowly we'll lower all the way

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down and inhale Cobra ready on an exhale

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release

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press back up to your plank find a

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little movement and then again all the

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way down lowering inhale Cobra open your

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heart exhale release and one more time

00:16:10.070 --> 00:16:12.150
pressing up to plank connect to your

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strength

00:16:12.660 --> 00:16:14.550
this time lowering all the way down

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belly to Cobra or you bring chaturanga

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to upward facing dog to the party

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playing here inhale exhale downward

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facing dog

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take your time feel your way up into the

00:16:29.130 --> 00:16:32.790
pose and then keep feeling so if you

00:16:32.790 --> 00:16:34.620
tend to be one of those foe

00:16:34.620 --> 00:16:36.750
that comes here and stays there forever

00:16:36.750 --> 00:16:38.550
just kind of waiting like I did for so

00:16:38.550 --> 00:16:41.040
many years first of all no worries

00:16:41.040 --> 00:16:43.410
totally normal totally human let's see

00:16:43.410 --> 00:16:46.560
if you can just kind of keep going

00:16:46.560 --> 00:16:48.270
through your checklist here so you're

00:16:48.270 --> 00:16:51.270
not waiting not holding I gripping drop

00:16:51.270 --> 00:16:52.650
the left heel lift the right leg up high

00:16:52.650 --> 00:16:53.910
big breath in here

00:16:53.910 --> 00:16:56.910
exhale squeeze nose to knee connect to

00:16:56.910 --> 00:16:58.650
your core and then step the right foot

00:16:58.650 --> 00:17:01.560
up pivot on the back foot

00:17:01.560 --> 00:17:06.750
and slowly we rise up warrior one strong

00:17:06.750 --> 00:17:08.550
connection through the back leg

00:17:08.550 --> 00:17:10.230
remember when we lift the toes lift your

00:17:10.230 --> 00:17:13.619
toes here inhale in exhale lower the

00:17:13.619 --> 00:17:18.000
toes and warrior one a couple breaths

00:17:18.000 --> 00:17:19.460
here

00:17:19.460 --> 00:17:21.869
knit the lower ribcage a little bit here

00:17:21.869 --> 00:17:23.810
so if you find it's playing out like so

00:17:23.810 --> 00:17:28.380
then hug it in just a hair at crown of

00:17:28.380 --> 00:17:29.910
the head all the way down through the

00:17:29.910 --> 00:17:32.670
navel on the tail nice line I can see it

00:17:32.670 --> 00:17:36.150
with your imagination big breath in big

00:17:36.150 --> 00:17:38.100
breath out as you release the fingertips

00:17:38.100 --> 00:17:40.530
down and interlace behind the tail and

00:17:40.530 --> 00:17:43.890
he'll open your heart and then exhale

00:17:43.890 --> 00:17:45.390
break everything free pivot on the back

00:17:45.390 --> 00:17:47.720
foot and come back down to your lunge

00:17:47.720 --> 00:17:50.670
Luther vinyasa here you can start to

00:17:50.670 --> 00:17:52.410
have a little fun lifting one leg maybe

00:17:52.410 --> 00:17:55.260
call this eka pada one-legged moving

00:17:55.260 --> 00:17:58.260
through your vinyasa depending on where

00:17:58.260 --> 00:18:00.120
you are on your yoga journey just keep

00:18:00.120 --> 00:18:06.270
playing we'll meet in down dog down dog

00:18:06.270 --> 00:18:07.950
drop the right heel lift the left leg up

00:18:07.950 --> 00:18:09.570
high big breath in here

00:18:09.570 --> 00:18:12.210
exhale squeeze nose to knee connect to

00:18:12.210 --> 00:18:14.730
your strength step it up

00:18:14.730 --> 00:18:17.250
pivot on the back foot find strong

00:18:17.250 --> 00:18:19.080
foundation been through that front knee

00:18:19.080 --> 00:18:20.570
and

00:18:20.570 --> 00:18:23.269
or one so I love taking the second to

00:18:23.269 --> 00:18:25.220
really just check out what's going on to

00:18:25.220 --> 00:18:28.909
my body today no need to rush to here

00:18:28.909 --> 00:18:31.190
right so where we're headed today you

00:18:31.190 --> 00:18:34.539
can't rush have to go on the journey

00:18:34.539 --> 00:18:37.730
you'll see inhale reach the arms up

00:18:37.730 --> 00:18:44.200
exhale grounding down inhale reach and

00:18:44.200 --> 00:18:47.059
exhale reining it down opposite thumb on

00:18:47.059 --> 00:18:49.370
top this time the weird one and draw the

00:18:49.370 --> 00:18:51.559
knuckles down the way as you open your

00:18:51.559 --> 00:18:59.299
heart I am open maybe you've been a

00:18:59.299 --> 00:19:00.889
little close-minded our little clothes

00:19:00.889 --> 00:19:03.860
hearted lately this practice should

00:19:03.860 --> 00:19:05.529
serve you quite well

00:19:05.529 --> 00:19:09.710
inhale in open the chest exhale break

00:19:09.710 --> 00:19:12.350
free will pivot on the back foot inhale

00:19:12.350 --> 00:19:14.389
reach the arms up high and exhale rain

00:19:14.389 --> 00:19:16.370
everything task just keeping it soft and

00:19:16.370 --> 00:19:18.440
easy plant the palms step the left toes

00:19:18.440 --> 00:19:21.350
back or maybe keep it lifted you move

00:19:21.350 --> 00:19:29.350
yourself great downward facing dog

00:19:29.350 --> 00:19:32.149
once again we'll drop the left heel left

00:19:32.149 --> 00:19:34.330
the right leg high stick with me inhale

00:19:34.330 --> 00:19:38.210
exhale squeeze nose to knee step it up

00:19:38.210 --> 00:19:40.250
into your lunge pivot on the back foot

00:19:40.250 --> 00:19:44.769
same thing inhale rise up warrior one

00:19:45.159 --> 00:19:48.529
get all the way here inhale reach up

00:19:48.529 --> 00:19:52.879
exhale interlace behind knuckles go down

00:19:52.879 --> 00:19:56.960
and away we open the heart you find what

00:19:56.960 --> 00:19:58.879
feels good here you can pit on the back

00:19:58.879 --> 00:20:01.220
foot if it feels good you can reach the

00:20:01.220 --> 00:20:01.899
arms up

00:20:01.899 --> 00:20:04.220
instead fine stretch you through the

00:20:04.220 --> 00:20:07.159
side body wherever you are take one more

00:20:07.159 --> 00:20:11.200
breath in and then exhale lower down

00:20:11.200 --> 00:20:13.759
plant the palms move here is Inasa

00:20:13.759 --> 00:20:15.610
so we're creating a little heat today

00:20:15.610 --> 00:20:19.890
halfway through you got it

00:20:19.890 --> 00:20:23.130
make your way to down dog drop the right

00:20:23.130 --> 00:20:24.780
heel lift the left leg up high with the

00:20:24.780 --> 00:20:27.150
big breath in squeeze nose to knee

00:20:27.150 --> 00:20:28.950
connect to your strength welcome that

00:20:28.950 --> 00:20:32.940
heat warrior one as you step it up yeah

00:20:32.940 --> 00:20:36.920
we find our footing inhale reach exhale

00:20:36.920 --> 00:20:40.610
interlace open the chest open the heart

00:20:40.610 --> 00:20:44.940
open to new possibility here and you

00:20:44.940 --> 00:20:46.860
might come into a little pivot on the

00:20:46.860 --> 00:20:50.040
back foot maybe you send the fingertips

00:20:50.040 --> 00:20:54.870
up high find what feels good here inhale

00:20:54.870 --> 00:20:59.130
in and exhale release back down plant

00:20:59.130 --> 00:21:01.380
the palms step the left foot back and

00:21:01.380 --> 00:21:08.210
move through your flow Child's Pose

00:21:08.210 --> 00:21:14.000
take a rest three top

00:21:16.590 --> 00:21:20.400
take some nice refreshing breaths here

00:21:20.400 --> 00:21:23.770
and remember perhaps what I invited you

00:21:23.770 --> 00:21:26.200
to play with earlier with the exhale

00:21:26.200 --> 00:21:29.740
really focusing on that exhale seeing if

00:21:29.740 --> 00:21:34.299
you can make it longer extended really

00:21:34.299 --> 00:21:38.470
clean out all the air making room for a

00:21:38.470 --> 00:21:46.690
nice fresh breath in and then slowly

00:21:46.690 --> 00:21:48.730
we'll come back to all fours take your

00:21:48.730 --> 00:21:52.540
time getting there find your tabletop

00:21:52.540 --> 00:21:58.390
position great press away from your yoga

00:21:58.390 --> 00:22:00.070
mat make sure you're not collapsing here

00:22:00.070 --> 00:22:02.410
and then slowly we're going to turn the

00:22:02.410 --> 00:22:05.440
right toes I shall just turn both toes

00:22:05.440 --> 00:22:08.049
just to protect knees if you are

00:22:08.049 --> 00:22:10.650
suffering from some sensitive knee

00:22:10.650 --> 00:22:14.799
syndrome send both toes to the right and

00:22:14.799 --> 00:22:17.410
then I'm going to slowly extend my left

00:22:17.410 --> 00:22:19.809
leg out long so right foot is on the air

00:22:19.809 --> 00:22:22.990
and press away from the right palm as I

00:22:22.990 --> 00:22:26.380
open up left fingertips to the sky now I

00:22:26.380 --> 00:22:28.450
like to turn the left toes in here so I

00:22:28.450 --> 00:22:30.250
can press into the outer edge of that

00:22:30.250 --> 00:22:32.200
back foot strong you can also practice

00:22:32.200 --> 00:22:36.760
this on the heel and I'm pressing away

00:22:36.760 --> 00:22:39.640
from my yoga mat here reaching left

00:22:39.640 --> 00:22:42.299
fingertips up high

00:22:43.020 --> 00:22:46.169
inhale extension through the crown

00:22:46.169 --> 00:22:49.840
strong foundation and just remember the

00:22:49.840 --> 00:22:51.490
neck is an extension of the spine here

00:22:51.490 --> 00:22:52.600
so it's not collapse

00:22:52.600 --> 00:22:54.549
you might even take your gaze from out

00:22:54.549 --> 00:22:57.669
to up and if you're feeling like you

00:22:57.669 --> 00:22:59.320
have a hard time opening the heart here

00:22:59.320 --> 00:23:01.330
if you're here you might take your left

00:23:01.330 --> 00:23:03.850
hand to your right ribcage and imagine

00:23:03.850 --> 00:23:06.910
just smearing some honey all over the

00:23:06.910 --> 00:23:14.860
belly whoa opening up then inhale in

00:23:14.860 --> 00:23:16.540
stay where you're at pressing into the

00:23:16.540 --> 00:23:18.190
outer edge of that back foot or on the

00:23:18.190 --> 00:23:20.620
heel or connect to your Center navel to

00:23:20.620 --> 00:23:23.350
spine engage the belly slowly begin to

00:23:23.350 --> 00:23:26.470
lift left leg up just in line with the

00:23:26.470 --> 00:23:28.080
hip /

00:23:28.080 --> 00:23:29.789
so your foundation top of the right foot

00:23:29.789 --> 00:23:31.620
pressing into all five knuckles on the

00:23:31.620 --> 00:23:33.450
right hand inhale whoa

00:23:33.450 --> 00:23:36.990
exhale release the leg down send your

00:23:36.990 --> 00:23:39.600
gaze down let your heart follow and we

00:23:39.600 --> 00:23:40.950
melt it back to Center

00:23:40.950 --> 00:23:43.710
great come back to all fours and Child's

00:23:43.710 --> 00:23:54.630
Pose close your eyes listen to the sound

00:23:54.630 --> 00:23:56.960
of your breath

00:24:02.940 --> 00:24:06.159
hmm other side reaching the arms up if

00:24:06.159 --> 00:24:08.860
they are not already connecting to your

00:24:08.860 --> 00:24:11.669
Center as you come back to all fours so

00:24:11.669 --> 00:24:14.529
I always love this tabletop position as

00:24:14.529 --> 00:24:16.570
a place just kind of like ground and

00:24:16.570 --> 00:24:20.549
connect to the earth and my foundation

00:24:20.549 --> 00:24:23.080
make sure I'm not rushing so find that

00:24:23.080 --> 00:24:26.770
and then we'll send both toes to the

00:24:26.770 --> 00:24:29.440
left this time begin to shift our weight

00:24:29.440 --> 00:24:32.440
onto the left palm as I extend out

00:24:32.440 --> 00:24:34.870
through the right leg so I'm definitely

00:24:34.870 --> 00:24:36.580
using the top of that left foot as a

00:24:36.580 --> 00:24:38.919
foundation mark here and press into the

00:24:38.919 --> 00:24:41.950
outer edge of that right foot strong and

00:24:41.950 --> 00:24:46.840
when you're ready open it up so take the

00:24:46.840 --> 00:24:50.370
neck along for the ride with you and

00:24:50.370 --> 00:24:54.640
open up from wrist to wrist from

00:24:54.640 --> 00:24:56.320
shoulders or shoulder if you're having a

00:24:56.320 --> 00:24:58.360
hard time opening up maybe you take the

00:24:58.360 --> 00:25:02.289
right hand to the left ribcage and open

00:25:02.289 --> 00:25:04.809
smear that honey just a little a little

00:25:04.809 --> 00:25:07.529
touch goes a long way am I right people

00:25:07.529 --> 00:25:10.720
am i right about that I might be the

00:25:10.720 --> 00:25:14.500
wisest thing I've ever said a little

00:25:14.500 --> 00:25:16.870
touch goes a long way so just a little

00:25:16.870 --> 00:25:19.240
guidance here is nice opening opening

00:25:19.240 --> 00:25:22.029
stay here connected strong to your

00:25:22.029 --> 00:25:24.940
foundation or let's see what happens if

00:25:24.940 --> 00:25:26.020
we connect to our centers are really

00:25:26.020 --> 00:25:28.929
navel to spine here engage and then we

00:25:28.929 --> 00:25:33.600
lift whew

00:25:33.600 --> 00:25:38.320
big breath in slowly release right leg

00:25:38.320 --> 00:25:41.260
down send your gaze down and everything

00:25:41.260 --> 00:25:44.710
follows cascading its way all the back

00:25:44.710 --> 00:25:49.059
way back to Child's Pose soften through

00:25:49.059 --> 00:25:50.440
the wrist here if it feels good you

00:25:50.440 --> 00:25:55.020
might rotate the wrists a little bit

00:25:55.020 --> 00:25:59.690
close your eyes listen to your breath

00:26:00.260 --> 00:26:18.210
stay curious here stay open take one

00:26:18.210 --> 00:26:22.920
more nice juicy breath here and let's

00:26:22.920 --> 00:26:25.320
keep playing reaching the fingertips all

00:26:25.320 --> 00:26:27.300
the way up make your way back to all

00:26:27.300 --> 00:26:30.450
fours from here plant the palms

00:26:30.450 --> 00:26:32.880
mindfully curl the toes under send it up

00:26:32.880 --> 00:26:35.220
down dog right away inhale lift the

00:26:35.220 --> 00:26:38.970
right leg up high and exhale step it up

00:26:38.970 --> 00:26:43.380
into your lunge pivot on the back foot

00:26:43.380 --> 00:26:46.530
and then slowly straighten the leg

00:26:46.530 --> 00:26:48.600
coming to your triangle whoa you got

00:26:48.600 --> 00:26:54.360
this opening up lengthening through the

00:26:54.360 --> 00:26:56.850
crown of the head and just taking a

00:26:56.850 --> 00:26:59.100
second whatever time you need here to go

00:26:59.100 --> 00:27:05.160
through your checklist that self

00:27:05.160 --> 00:27:11.580
adjustment it's golden great then send

00:27:11.580 --> 00:27:13.590
your gaze down soften through that

00:27:13.590 --> 00:27:16.290
standing leg what and we're going to

00:27:16.290 --> 00:27:18.270
kind of crawl through here step the back

00:27:18.270 --> 00:27:22.230
foot up halfway now if you have a block

00:27:22.230 --> 00:27:24.300
it's handy to use here you can also use

00:27:24.300 --> 00:27:28.620
a stack of books or a little something

00:27:28.620 --> 00:27:31.140
something you don't need it you can work

00:27:31.140 --> 00:27:34.650
in a way that feels good even without

00:27:34.650 --> 00:27:36.690
the prop right fingertips are going to

00:27:36.690 --> 00:27:43.200
come about a foot away and then when

00:27:43.200 --> 00:27:44.250
you're just giving a little second to

00:27:44.250 --> 00:27:45.690
catch up look at the video look at me

00:27:45.690 --> 00:27:46.890
and then when you're ready we're going

00:27:46.890 --> 00:27:48.840
to inhale soften through both knees and

00:27:48.840 --> 00:27:51.600
exhale begin to lift the back leg up now

00:27:51.600 --> 00:27:52.920
careful not to collapse on your

00:27:52.920 --> 00:27:57.660
foundation but press away then begin to

00:27:57.660 --> 00:27:59.220
open up through the left hip here

00:27:59.220 --> 00:28:02.760
Halfmoon pressing into an imaginary wall

00:28:02.760 --> 00:28:05.160
with your left foot strong strong

00:28:05.160 --> 00:28:06.360
flexion in that left foot

00:28:06.360 --> 00:28:08.010
and then remember smearing the honey

00:28:08.010 --> 00:28:09.929
here is we open up through the heart the

00:28:09.929 --> 00:28:13.110
chest maybe the left fingertips reach up

00:28:13.110 --> 00:28:15.600
towards the sky or maybe just left hand

00:28:15.600 --> 00:28:16.740
to waistline

00:28:16.740 --> 00:28:19.590
now remember neck nice and long here if

00:28:19.590 --> 00:28:21.630
you want more in your core then begin to

00:28:21.630 --> 00:28:25.830
work up off the block but just be where

00:28:25.830 --> 00:28:27.960
you are today open your mind maybe you

00:28:27.960 --> 00:28:29.250
never thought you could come into this

00:28:29.250 --> 00:28:32.039
shape before and here you are in your

00:28:32.039 --> 00:28:34.850
own beautiful version inhale in exhale

00:28:34.850 --> 00:28:38.210
gaze straight down let the heart follow

00:28:38.210 --> 00:28:40.649
everything cascades here we come to a

00:28:40.649 --> 00:28:43.950
standing splits what draw your nose

00:28:43.950 --> 00:28:45.840
towards your knee left leg is out long

00:28:45.840 --> 00:28:49.649
and then slowly you try not to slam your

00:28:49.649 --> 00:28:51.960
left toes down so you can control it all

00:28:51.960 --> 00:28:55.070
the way back oh it's hard in dear lines

00:28:55.070 --> 00:28:58.320
inhale look forward exhale plant the

00:28:58.320 --> 00:29:01.320
palms optional vinyasa here or you might

00:29:01.320 --> 00:29:04.110
choose instead to take a rest Child's

00:29:04.110 --> 00:29:04.740
Pose

00:29:04.740 --> 00:29:07.620
so you're moving through a flow or

00:29:07.620 --> 00:29:16.019
you're taking a break so if you move

00:29:16.019 --> 00:29:17.760
through your flow then you're making

00:29:17.760 --> 00:29:19.769
your way to down dog if you chose to

00:29:19.769 --> 00:29:22.260
take a break make your way to downward

00:29:22.260 --> 00:29:23.279
facing dog

00:29:23.279 --> 00:29:25.970
nice and slow

00:29:29.350 --> 00:29:31.409
you

00:29:31.690 --> 00:29:34.360
and this time dropping the right heel

00:29:34.360 --> 00:29:36.790
lifting the left leg hi last last side

00:29:36.790 --> 00:29:38.380
here you got it stick with it inhale

00:29:38.380 --> 00:29:42.190
lift exhale squeeze step it up into your

00:29:42.190 --> 00:29:44.040
lunge

00:29:44.040 --> 00:29:46.240
beautiful pivot on the back foot make

00:29:46.240 --> 00:29:47.890
your way to triangle take your time

00:29:47.890 --> 00:29:49.950
so peeling the left hip crease back

00:29:49.950 --> 00:29:52.390
working from the ground up so I love

00:29:52.390 --> 00:29:53.980
doing triangles from the ground up I

00:29:53.980 --> 00:29:55.810
love working this way really keeping it

00:29:55.810 --> 00:29:58.210
nice and low and connected and then

00:29:58.210 --> 00:30:03.610
opening up trikanasana tug the shoulders

00:30:03.610 --> 00:30:05.710
back just go through your checklist stay

00:30:05.710 --> 00:30:08.010
curious

00:30:12.930 --> 00:30:19.440
maybe you smear that honey even here and

00:30:19.440 --> 00:30:23.320
then we'll take the gaze down soften

00:30:23.320 --> 00:30:27.010
through that left knee so Bend and then

00:30:27.010 --> 00:30:28.480
I'll bring the fingertips down for

00:30:28.480 --> 00:30:31.390
stability and soften through my right

00:30:31.390 --> 00:30:34.180
knees step it up halfway now if you know

00:30:34.180 --> 00:30:37.030
where you're going you can begin to

00:30:37.030 --> 00:30:39.100
build your Halfmoon otherwise I'll cue

00:30:39.100 --> 00:30:41.950
it for those who are new to the posture

00:30:41.950 --> 00:30:44.320
so you take your walk your books if you

00:30:44.320 --> 00:30:47.170
have it if not that's okay about a foot

00:30:47.170 --> 00:30:50.260
up and then we inhale in and on an

00:30:50.260 --> 00:30:51.970
exhale soften through that standing leg

00:30:51.970 --> 00:30:53.890
as you exhale press through your

00:30:53.890 --> 00:30:55.870
standing foot strong and begin to extend

00:30:55.870 --> 00:31:01.030
out through the right leg foot so really

00:31:01.030 --> 00:31:02.110
charge through that right inner thigh

00:31:02.110 --> 00:31:04.270
press your right foot into an imaginary

00:31:04.270 --> 00:31:09.090
wall here open up little open up through

00:31:09.090 --> 00:31:12.880
the ribcage here to enjoy the shoulders

00:31:12.880 --> 00:31:14.710
away from the ears so much going on you

00:31:14.710 --> 00:31:16.750
know I have a video on this for you too

00:31:16.750 --> 00:31:19.150
if you want to explore it more reaching

00:31:19.150 --> 00:31:22.240
the right arm up maybe or bringing it to

00:31:22.240 --> 00:31:25.750
the waistline if you fall awesome way to

00:31:25.750 --> 00:31:29.650
work to your edge to meet your boundary

00:31:29.650 --> 00:31:32.590
I always say if you fall don't worry

00:31:32.590 --> 00:31:36.880
we'll catch you and just playing here

00:31:36.880 --> 00:31:39.510
half moon

00:31:40.489 --> 00:31:43.019
think upward facing dog in the torso

00:31:43.019 --> 00:31:44.609
Yogi's who have been doing this for a

00:31:44.609 --> 00:31:46.649
while maybe you start to come off the

00:31:46.649 --> 00:31:50.369
block a little bit maybe you start to

00:31:50.369 --> 00:31:53.009
play with your focus maybe you notice if

00:31:53.009 --> 00:31:54.359
you're gripping in the toes like I was

00:31:54.359 --> 00:31:58.799
and then wherever you are begin to let

00:31:58.799 --> 00:32:00.809
it go dial your heart your head back

00:32:00.809 --> 00:32:03.479
towards the earth bring the fingertips

00:32:03.479 --> 00:32:06.299
right fingertips down square at the hip

00:32:06.299 --> 00:32:08.969
standing splits to all your nose towards

00:32:08.969 --> 00:32:12.119
your knee or your navel strong pose here

00:32:12.119 --> 00:32:15.690
inhale then exhale with control best you

00:32:15.690 --> 00:32:17.369
can't bend that front knee and step it

00:32:17.369 --> 00:32:21.019
back to your lunge inhale look forward

00:32:21.019 --> 00:32:24.809
exhale last vinyasa here take it or

00:32:24.809 --> 00:32:26.849
leave it well we are all going to meet

00:32:26.849 --> 00:32:29.129
in child's pose so you can totally skip

00:32:29.129 --> 00:32:30.779
the flow and come straight to Child's

00:32:30.779 --> 00:32:33.779
Pose whatever feels best for you we'll

00:32:33.779 --> 00:32:37.669
meet in bellossom like a nice little

00:32:37.669 --> 00:32:42.839
tiny rock like a little rock in one of

00:32:42.839 --> 00:32:53.429
those then rock gardens when you arrive

00:32:53.429 --> 00:32:58.289
just take a couple breathers here notice

00:32:58.289 --> 00:33:00.859
how you feel

00:33:08.740 --> 00:33:13.790
hmmm slowly press into the palms begin

00:33:13.790 --> 00:33:16.850
to rise up and send the hips over to one

00:33:16.850 --> 00:33:20.240
side kick the legs out long you can

00:33:20.240 --> 00:33:21.650
shake them out a little bit if you like

00:33:21.650 --> 00:33:25.480
and then we'll come to lie flat back

00:33:25.480 --> 00:33:27.950
when you arrive take a nice full body

00:33:27.950 --> 00:33:30.470
stretch reaching the fingertips all the

00:33:30.470 --> 00:33:32.059
way up and overhead

00:33:32.059 --> 00:33:35.320
you might yawn here you might sigh here

00:33:35.320 --> 00:33:44.660
you might sing a song you're like no no

00:33:44.660 --> 00:33:48.740
I might not okay big breath in big

00:33:48.740 --> 00:33:51.470
breath out connect to your core slide

00:33:51.470 --> 00:33:53.870
the heels up knees come in we wrap

00:33:53.870 --> 00:34:00.830
around nose to knee inhale heels down

00:34:00.830 --> 00:34:02.720
with control reach the fingertips up

00:34:02.720 --> 00:34:05.270
slide it out connecting to the abdominal

00:34:05.270 --> 00:34:09.020
wall support your lower back inhale here

00:34:09.020 --> 00:34:14.540
exhale slide it in nose to knee

00:34:14.540 --> 00:34:17.629
and one more time slide it out the

00:34:17.629 --> 00:34:20.179
slower you go the more mindful you can

00:34:20.179 --> 00:34:25.609
be for the lower back inhale and exhale

00:34:25.609 --> 00:34:28.010
rounding everything in lifting the head

00:34:28.010 --> 00:34:33.980
the neck the shoulders great this time

00:34:33.980 --> 00:34:38.810
soles of the feet come to the mat and we

00:34:38.810 --> 00:34:40.510
release the head the neck back down

00:34:40.510 --> 00:34:44.119
plant the palms bridge pose pressing

00:34:44.119 --> 00:34:46.219
into the tops of the feet snuggle the

00:34:46.219 --> 00:34:47.840
shoulder blades underneath the heart

00:34:47.840 --> 00:34:50.270
space move your ponytail if you have one

00:34:50.270 --> 00:34:52.850
oh yeah good and then here we go inhale

00:34:52.850 --> 00:34:55.310
lifting the hips up press in all four

00:34:55.310 --> 00:34:56.869
corners of the feet just doing one of

00:34:56.869 --> 00:34:58.640
these so you got this lifting lifting

00:34:58.640 --> 00:35:02.270
lifting and release the fingertips today

00:35:02.270 --> 00:35:06.790
crawl the elbows in and underneath

00:35:06.790 --> 00:35:09.910
strong foundation here as you lift up

00:35:09.910 --> 00:35:12.800
chest a chin and lift the chin just

00:35:12.800 --> 00:35:14.290
slightly to the sky

00:35:14.290 --> 00:35:16.150
squeeze the inner thighs together one

00:35:16.150 --> 00:35:21.359
more breath and then exhale break free

00:35:21.359 --> 00:35:25.210
nice and slow as you allow the hips to

00:35:25.210 --> 00:35:28.000
descend back down to the earth and send

00:35:28.000 --> 00:35:29.650
the left leg out long and bring the

00:35:29.650 --> 00:35:30.880
right leg up high

00:35:30.880 --> 00:35:33.490
wrap the arms around the shins squeeze

00:35:33.490 --> 00:35:36.850
big breath and exhale over into your

00:35:36.850 --> 00:35:38.770
twist should feel awesome today open up

00:35:38.770 --> 00:35:40.240
through the right arm soften through

00:35:40.240 --> 00:35:42.880
your left foot and close your eyes and

00:35:42.880 --> 00:35:45.520
enjoy these last moments of your

00:35:45.520 --> 00:35:48.430
practice here today guys are doing

00:35:48.430 --> 00:35:52.600
awesome stick with your breath the mind

00:35:52.600 --> 00:35:54.550
wants to immediately go to like okay the

00:35:54.550 --> 00:35:56.530
next meal or the next thing to do just

00:35:56.530 --> 00:35:59.050
try to stay present here gift yourself

00:35:59.050 --> 00:36:01.180
with this time of just being present in

00:36:01.180 --> 00:36:04.240
your body conscious of your thoughts I

00:36:04.240 --> 00:36:14.230
am open and then making your way back to

00:36:14.230 --> 00:36:17.200
Center squeeze the right knee up and in

00:36:17.200 --> 00:36:25.570
and then switch same thing on the other

00:36:25.570 --> 00:36:27.900
side

00:36:46.980 --> 00:36:49.260
take one more loving breath here and

00:36:49.260 --> 00:36:52.740
then make your way back squeeze the left

00:36:52.740 --> 00:36:55.530
knee in towards the heart this time

00:36:55.530 --> 00:36:59.190
right knee comes to join we reach for

00:36:59.190 --> 00:37:03.060
the wow he reach for the outer edges of

00:37:03.060 --> 00:37:04.950
the feet here lift the soles of the feet

00:37:04.950 --> 00:37:07.589
up towards the sky and this is going to

00:37:07.589 --> 00:37:08.790
be really great after today's practice

00:37:08.790 --> 00:37:11.400
send the tailbone so it's really active

00:37:11.400 --> 00:37:12.960
in the pelvis here send the tailbone

00:37:12.960 --> 00:37:15.020
towards the front edge of the mat

00:37:15.020 --> 00:37:19.680
actively draw the shoulders down now

00:37:19.680 --> 00:37:21.839
from here you can play whether it's

00:37:21.839 --> 00:37:23.760
rocking gently side to side or straining

00:37:23.760 --> 00:37:27.540
through one leg or then the other maybe

00:37:27.540 --> 00:37:29.280
you grab the big toes with your peace

00:37:29.280 --> 00:37:33.060
fingers playing here maybe you open up a

00:37:33.060 --> 00:37:39.900
nice Flying V sprawled eagle time it

00:37:39.900 --> 00:37:42.510
feels good happy baby you know it's that

00:37:42.510 --> 00:37:46.170
image of baby on their blanket while

00:37:46.170 --> 00:37:48.079
you're trying to get things done just

00:37:48.079 --> 00:37:51.560
doing no thing

00:37:57.599 --> 00:38:04.559
that childlike state super open excited

00:38:04.559 --> 00:38:06.940
close your eyes returned to the mantra

00:38:06.940 --> 00:38:09.220
one last time I am open finish the

00:38:09.220 --> 00:38:13.529
sentence repeat your mantra for today I

00:38:13.529 --> 00:38:18.039
am open to all possibility I'm open to

00:38:18.039 --> 00:38:19.900
loving myself I'm open to yoga maybe

00:38:19.900 --> 00:38:22.059
this has been a hellacious journey for

00:38:22.059 --> 00:38:24.519
you so far yoga camp maybe you open

00:38:24.519 --> 00:38:26.230
yourself up to a new experience in the

00:38:26.230 --> 00:38:29.559
next 15 days go ahead and release the

00:38:29.559 --> 00:38:30.970
legs when you're ready send them out

00:38:30.970 --> 00:38:34.829
long do whatever else you need to do to

00:38:34.829 --> 00:38:38.859
feel satisfied in the body then open

00:38:38.859 --> 00:38:40.420
your mind open your heart open your arms

00:38:40.420 --> 00:38:45.720
and open your legs and take a nice

00:38:45.720 --> 00:38:49.140
beautiful breath in

00:38:50.200 --> 00:38:54.520
when you exhale relax the body relax

00:38:54.520 --> 00:38:57.040
your heart let the weight of your body

00:38:57.040 --> 00:39:03.040
release completely and fully close your

00:39:03.040 --> 00:39:05.560
eyes blanket yourself and love here and

00:39:05.560 --> 00:39:09.430
gratitude wait to rock out 15 days of

00:39:09.430 --> 00:39:13.990
yoga camp thank you for sharing your

00:39:13.990 --> 00:39:14.650
time with me

00:39:14.650 --> 00:39:17.760
let's see you next time

00:39:30.880 --> 00:39:32.910
Oh