WEBVTT 00:00:00.060 --> 00:00:02.250 what's up my friends welcome to day two 00:00:02.250 --> 00:00:04.950 of 30 days of yoga camp with Adriene I'm 00:00:04.950 --> 00:00:08.090 Adriene and today the mantra is I create 00:00:08.090 --> 00:00:11.599 let's get started 00:00:19.750 --> 00:00:22.250 okeydoke today we're going to begin on 00:00:22.250 --> 00:00:25.090 flat back 00:00:25.390 --> 00:00:31.460 so come to lie down extend the legs out 00:00:31.460 --> 00:00:36.830 long and let's start with a nice full 00:00:36.830 --> 00:00:38.600 body stretch right away reaching the 00:00:38.600 --> 00:00:42.230 arms all the way up and overhead take a 00:00:42.230 --> 00:00:45.040 deep breath in point and flex the feet 00:00:45.040 --> 00:00:47.630 spread the fingertips wide you might 00:00:47.630 --> 00:00:50.660 rotate the wrists one way and then the 00:00:50.660 --> 00:00:53.769 ankles another way 00:00:53.830 --> 00:00:57.680 good then float the fingertips down and 00:00:57.680 --> 00:00:59.690 we're going to bring one hand to the 00:00:59.690 --> 00:01:02.720 heart and one hand to the belly so I 00:01:02.720 --> 00:01:06.560 suggest left hand to the heart I'm 00:01:06.560 --> 00:01:08.150 avoiding my Mike here sorry and right 00:01:08.150 --> 00:01:11.450 hand to the belly and then allow the 00:01:11.450 --> 00:01:13.790 legs and the ankles and the feet in 00:01:13.790 --> 00:01:15.740 particular to just soften so chances are 00:01:15.740 --> 00:01:16.970 you might be holding a little bit here 00:01:16.970 --> 00:01:20.680 just allow them to fall and release 00:01:20.680 --> 00:01:23.990 press into your head shimmy or snuggle 00:01:23.990 --> 00:01:25.280 the shoulder blades underneath your 00:01:25.280 --> 00:01:28.550 heart space and then relax your body for 00:01:28.550 --> 00:01:30.680 a moment here just settling in as you 00:01:30.680 --> 00:01:33.620 close your eyes trust the video trust 00:01:33.620 --> 00:01:36.140 your body trust that whatever your 00:01:36.140 --> 00:01:38.120 practice is supposed to serve up for you 00:01:38.120 --> 00:01:43.400 today it will all you have to do is open 00:01:43.400 --> 00:01:48.680 your mind and open your heart begin to 00:01:48.680 --> 00:01:51.250 notice your breath 00:02:00.210 --> 00:02:03.030 then begin to play with your breath 00:02:03.030 --> 00:02:05.460 deepen your breath you might notice that 00:02:05.460 --> 00:02:08.910 as you inhale the hand on your belly 00:02:08.910 --> 00:02:17.730 rises as you exhale it falls as you 00:02:17.730 --> 00:02:20.100 inhale the hand on your heart lifts 00:02:20.100 --> 00:02:27.800 expands with the chest exhale it falls 00:02:27.800 --> 00:02:33.840 take one more big breath in here and 00:02:33.840 --> 00:02:40.230 then exhale release awesome we're going 00:02:40.230 --> 00:02:42.300 to hug the knees into the chest get a 00:02:42.300 --> 00:02:44.310 little lower back love here so start 00:02:44.310 --> 00:02:47.790 nice slow hug in the knees in towards 00:02:47.790 --> 00:02:49.500 the heart and then just take a couple 00:02:49.500 --> 00:02:52.260 seconds to rock side to side left to 00:02:52.260 --> 00:02:54.630 right maybe drawing big circles with the 00:02:54.630 --> 00:02:57.570 knees one way and then the other there's 00:02:57.570 --> 00:03:02.700 no right or wrong here creating space in 00:03:02.700 --> 00:03:09.140 the body creating time for yourself 00:03:09.470 --> 00:03:12.060 again the mantra or the affirmation for 00:03:12.060 --> 00:03:17.370 today I create maybe you finished that 00:03:17.370 --> 00:03:27.090 sentence in a different way so a little 00:03:27.090 --> 00:03:28.500 opportunity to check in with the back 00:03:28.500 --> 00:03:32.940 body massage the sacrum and in set an 00:03:32.940 --> 00:03:36.840 intention perhaps using that mantra I 00:03:36.840 --> 00:03:43.489 create what do you want to create 00:03:44.959 --> 00:03:47.040 awesome then hold your right knee into 00:03:47.040 --> 00:03:49.110 your chest and send your left leg up 00:03:49.110 --> 00:03:51.480 high towards the sky point and flex your 00:03:51.480 --> 00:03:54.150 left foot keep the chest open here so 00:03:54.150 --> 00:03:57.390 shoulders down inhale in as you exhale 00:03:57.390 --> 00:04:00.269 slowly lower the left heel towards the 00:04:00.269 --> 00:04:02.430 earth but let it hover here so don't let 00:04:02.430 --> 00:04:04.350 the left heel come to the earth just yet 00:04:04.350 --> 00:04:05.790 let it hover and then notice what's 00:04:05.790 --> 00:04:07.380 going on in the belly so if you can 00:04:07.380 --> 00:04:10.350 engage the abdominal wall gently and we 00:04:10.350 --> 00:04:11.340 continue to breathe 00:04:11.340 --> 00:04:19.350 here inhale in exhale release left heel 00:04:19.350 --> 00:04:21.930 to the ground take a big breath in here 00:04:21.930 --> 00:04:23.729 as you squeeze right knee up in towards 00:04:23.729 --> 00:04:26.940 the heart then on an exhale guide the 00:04:26.940 --> 00:04:29.010 right knee over towards the left side of 00:04:29.010 --> 00:04:31.350 your yoga mat open up through the right 00:04:31.350 --> 00:04:33.900 arm supine twist here as you breathe 00:04:33.900 --> 00:04:40.080 into the chest breathe into the belly we 00:04:40.080 --> 00:04:44.160 can gently turn on or towards the right 00:04:44.160 --> 00:04:48.479 ear here and you can hook the right foot 00:04:48.479 --> 00:04:51.540 behind the left thigh or not so it's 00:04:51.540 --> 00:04:53.580 always a little freedom we learn the 00:04:53.580 --> 00:04:55.889 pose the structure and then we continue 00:04:55.889 --> 00:04:58.950 to find what feels good creating space 00:04:58.950 --> 00:05:10.560 in the body with each breath inhale in 00:05:10.560 --> 00:05:15.389 exhale melt it back to Center squeeze 00:05:15.389 --> 00:05:19.260 the right knee up and in and take your 00:05:19.260 --> 00:05:21.030 left hand to the top of the left thigh 00:05:21.030 --> 00:05:23.580 here at the left hip crease then nice 00:05:23.580 --> 00:05:24.930 and slow we're just going to slowly 00:05:24.930 --> 00:05:27.030 guide the right knee out this isn't a 00:05:27.030 --> 00:05:28.919 big move it could be you know you could 00:05:28.919 --> 00:05:32.880 extend the leg but just nice and slow 00:05:32.880 --> 00:05:35.820 opening up creating space you can keep a 00:05:35.820 --> 00:05:37.710 nice awareness in the right foot here 00:05:37.710 --> 00:05:40.349 and then just nice and slow begin to 00:05:40.349 --> 00:05:44.190 activate through the left foot so 00:05:44.190 --> 00:05:48.360 spreading awareness to the feet now then 00:05:48.360 --> 00:05:51.360 keep layering on the breath firm through 00:05:51.360 --> 00:05:53.880 the left thigh bone again flexion in the 00:05:53.880 --> 00:05:55.710 left foot and a little awareness in the 00:05:55.710 --> 00:06:01.639 right foot as you breathe deep here hmm 00:06:01.639 --> 00:06:05.599 then slowly guide it back to Center and 00:06:05.599 --> 00:06:07.710 finally we'll interlace the fingertips 00:06:07.710 --> 00:06:10.039 bring them behind the right thigh 00:06:10.039 --> 00:06:13.229 nice and slow keeping a nice awareness 00:06:13.229 --> 00:06:15.630 in that left leg begin to extend through 00:06:15.630 --> 00:06:18.330 the right leg now you might not come to 00:06:18.330 --> 00:06:19.800 a nice straight leg here at first 00:06:19.800 --> 00:06:20.729 especially if you're new to the practice 00:06:20.729 --> 00:06:22.500 we're here to create a 00:06:22.500 --> 00:06:24.210 eventually maybe by the end of our 30 00:06:24.210 --> 00:06:27.420 days we'll be here so keep whatever Bend 00:06:27.420 --> 00:06:29.100 that you need nice generous bend in the 00:06:29.100 --> 00:06:32.190 knee if you need breathing here begin to 00:06:32.190 --> 00:06:35.190 slowly squeeze the hands up towards the 00:06:35.190 --> 00:06:37.770 heart but careful not to crank or push 00:06:37.770 --> 00:06:39.690 remember the twist from day one we kind 00:06:39.690 --> 00:06:42.510 of just allow the experience to guide 00:06:42.510 --> 00:06:45.780 the way rather than feeling the need to 00:06:45.780 --> 00:06:51.150 just hit our marks so we're letting the 00:06:51.150 --> 00:06:52.230 blood flow in the opposite direction 00:06:52.230 --> 00:06:55.110 here super great for circulation firming 00:06:55.110 --> 00:06:56.640 down through that left thigh bone still 00:06:56.640 --> 00:06:58.830 pressing into the left heel take one 00:06:58.830 --> 00:06:59.910 more breath here if you're feeling 00:06:59.910 --> 00:07:01.860 adventurous you might peel the nose up 00:07:01.860 --> 00:07:04.290 towards the top of the thigh just 00:07:04.290 --> 00:07:06.150 getting a little deeper stretch but to 00:07:06.150 --> 00:07:10.520 each his own and then everyone release 00:07:10.520 --> 00:07:13.770 slowly bending at the right knee sole of 00:07:13.770 --> 00:07:15.120 the right foot comes to the ground and 00:07:15.120 --> 00:07:18.030 we slide the right leg out hands rest 00:07:18.030 --> 00:07:19.919 gently on the hip points here close your 00:07:19.919 --> 00:07:21.840 eyes take a deep breath in just notice 00:07:21.840 --> 00:07:23.510 the sensations the difference between 00:07:23.510 --> 00:07:33.150 the right leg in the left leg if any and 00:07:33.150 --> 00:07:35.100 then once again we'll hug the knees into 00:07:35.100 --> 00:07:40.200 the chest so take a second here to just 00:07:40.200 --> 00:07:42.150 check in with the lower back body once 00:07:42.150 --> 00:07:44.940 again you might Rock left to right might 00:07:44.940 --> 00:07:48.120 draw circles again maybe sneak in a 00:07:48.120 --> 00:07:53.130 happy baby and so I'm giving cues for 00:07:53.130 --> 00:07:56.010 Yogi's of all levels so if you ever feel 00:07:56.010 --> 00:07:57.180 lost 00:07:57.180 --> 00:07:59.729 you know just stick to what feels good 00:07:59.729 --> 00:08:01.950 create a nice foundation nice base for 00:08:01.950 --> 00:08:05.760 yourself to play so it could just be 00:08:05.760 --> 00:08:08.060 here 00:08:13.910 --> 00:08:16.560 then we'll slowly move over to the left 00:08:16.560 --> 00:08:18.570 knee here squeezing it up and in towards 00:08:18.570 --> 00:08:20.280 the heart and sending the right leg up 00:08:20.280 --> 00:08:22.590 high towards the sky point and flex here 00:08:22.590 --> 00:08:24.870 rotate the ankle you might close your 00:08:24.870 --> 00:08:26.520 eyes and imagine that right hip socket 00:08:26.520 --> 00:08:30.289 dropping down towards the Earth 00:08:32.570 --> 00:08:34.830 make sure you're breathing here just 00:08:34.830 --> 00:08:36.270 playing with the breath doesn't have to 00:08:36.270 --> 00:08:38.460 be any certain fancy yoga breath just 00:08:38.460 --> 00:08:41.580 nice conscious breathing here to awaken 00:08:41.580 --> 00:08:43.740 the body and create space whenever 00:08:43.740 --> 00:08:45.840 you're ready slowly lower the right leg 00:08:45.840 --> 00:08:48.240 down see if you can really slow your 00:08:48.240 --> 00:08:50.130 roll as you squeeze a left knee up and 00:08:50.130 --> 00:08:51.870 in slowly lower down 00:08:51.870 --> 00:08:53.700 the same thing rather than letting the 00:08:53.700 --> 00:08:55.380 heel crash to the earth see if you can 00:08:55.380 --> 00:08:57.330 let it hover here and then notice what 00:08:57.330 --> 00:08:59.130 you need to do in the lower belly to 00:08:59.130 --> 00:09:00.350 find support 00:09:00.350 --> 00:09:03.150 maybe lengthening the tailbone up 00:09:03.150 --> 00:09:04.800 towards the sky kind of tucking the 00:09:04.800 --> 00:09:06.780 pelvis it'll be a little bit different 00:09:06.780 --> 00:09:08.220 for everyone so just connect to your 00:09:08.220 --> 00:09:14.840 Center breathing deep 00:09:15.260 --> 00:09:19.260 then inhale in on an exhale we finally 00:09:19.260 --> 00:09:23.880 release the right heel and inhale big 00:09:23.880 --> 00:09:27.420 breath exhale into your twist this time 00:09:27.420 --> 00:09:30.000 guiding the left knee over towards the 00:09:30.000 --> 00:09:32.790 right side of your yoga mat and opening 00:09:32.790 --> 00:09:36.650 up strong through the left arm here 00:09:36.650 --> 00:09:40.830 maybe you turn on to the left ear maybe 00:09:40.830 --> 00:09:42.630 you soften your gaze or close your eyes 00:09:42.630 --> 00:09:48.560 here find nice long beautiful breaths 00:09:52.890 --> 00:09:59.680 so good for the body so good for mental 00:09:59.680 --> 00:10:04.439 health and physical health 00:10:12.390 --> 00:10:16.500 one more big breath in here then use 00:10:16.500 --> 00:10:19.200 your exhale to gently guide it back to 00:10:19.200 --> 00:10:21.589 centre 00:10:21.950 --> 00:10:28.500 hug the left knee in and then again 00:10:28.500 --> 00:10:30.899 awareness in that right leg so firm down 00:10:30.899 --> 00:10:32.820 through the top of that right thigh bone 00:10:32.820 --> 00:10:36.420 flex the right toes right hand comes to 00:10:36.420 --> 00:10:39.120 the hip crease here or the top of the 00:10:39.120 --> 00:10:41.640 thigh bone and nice and easy we guide 00:10:41.640 --> 00:10:49.050 the left knee out opening up so notice 00:10:49.050 --> 00:10:50.279 if you're kind of clenching the 00:10:50.279 --> 00:10:52.680 shoulders here continue to go through 00:10:52.680 --> 00:10:56.279 your checklist and use the breath to 00:10:56.279 --> 00:11:00.029 experience the sensations that the poses 00:11:00.029 --> 00:11:04.200 of the shapes offer stay connected to 00:11:04.200 --> 00:11:06.680 that breath 00:11:13.350 --> 00:11:15.759 nice and then we'll bring it back to 00:11:15.759 --> 00:11:18.819 center nice and easy hug the left knee 00:11:18.819 --> 00:11:22.449 in and then interlace behind the left 00:11:22.449 --> 00:11:26.350 thigh and just check in here extending 00:11:26.350 --> 00:11:28.720 the left leg up high so again it could 00:11:28.720 --> 00:11:32.649 be here no prop or you could be here 00:11:32.649 --> 00:11:35.740 creating a nice L shape with the legs so 00:11:35.740 --> 00:11:37.089 just see where you're at today and 00:11:37.089 --> 00:11:41.259 breathe stay alive and aware through the 00:11:41.259 --> 00:11:48.279 soles of the feet notice if your chin is 00:11:48.279 --> 00:11:49.779 lifted see if you can tuck your chin a 00:11:49.779 --> 00:11:51.100 little bit to lengthen through the back 00:11:51.100 --> 00:11:53.790 of the neck should feel nice here 00:11:53.790 --> 00:11:57.779 breathe breathe breathe 00:12:01.199 --> 00:12:04.149 then stay where you're at or slowly peel 00:12:04.149 --> 00:12:06.250 the nose up towards the top of the thigh 00:12:06.250 --> 00:12:08.170 keep the shoulders relaxed elbows nice 00:12:08.170 --> 00:12:18.790 and wide you got it big breaths and then 00:12:18.790 --> 00:12:21.550 we'll slowly release head neck shoulders 00:12:21.550 --> 00:12:23.170 to the earth hah 00:12:23.170 --> 00:12:28.000 then left knee and slowly release left 00:12:28.000 --> 00:12:31.180 foot to the earth lie the left leg out 00:12:31.180 --> 00:12:32.949 long hands come to the hip creases here 00:12:32.949 --> 00:12:35.620 at the hip point and we close our eyes 00:12:35.620 --> 00:12:39.269 and just notice how you feel 00:12:48.790 --> 00:12:53.920 now big breath in through the nose and 00:12:53.920 --> 00:12:57.519 out through the mouth 00:12:58.839 --> 00:13:01.399 creating space with the breath inhale 00:13:01.399 --> 00:13:06.860 into the nostrils and exhale out through 00:13:06.860 --> 00:13:12.379 the mouth one more just like that 00:13:12.379 --> 00:13:17.839 surprise yourself in yeah and exhale let 00:13:17.839 --> 00:13:20.139 it go 00:13:20.680 --> 00:13:23.209 awesome interlace the fingertips bring 00:13:23.209 --> 00:13:25.009 them behind the head elbows are going to 00:13:25.009 --> 00:13:26.750 stay excuse me thumbs are going to stay 00:13:26.750 --> 00:13:30.009 extended here in elbows nice and wide 00:13:30.009 --> 00:13:32.750 now let's just take a second to open up 00:13:32.750 --> 00:13:34.850 through the chest and give yourself a 00:13:34.850 --> 00:13:36.589 little massage so you can use the thumbs 00:13:36.589 --> 00:13:38.540 to press into the neck the base of the 00:13:38.540 --> 00:13:45.339 head hmm give yourself some love oh yeah 00:13:45.339 --> 00:13:47.360 and then here we go I'm going to bend 00:13:47.360 --> 00:13:48.829 the right knee come to the right foot 00:13:48.829 --> 00:13:50.649 bend the left knee come to the left foot 00:13:50.649 --> 00:13:53.329 scoop the tailbone so that it's reaching 00:13:53.329 --> 00:13:55.100 towards the heels or towards the front 00:13:55.100 --> 00:13:56.149 edge of your mat and then just notice 00:13:56.149 --> 00:13:57.769 already if your elbows have started to 00:13:57.769 --> 00:14:00.680 fly up so expanding awareness throughout 00:14:00.680 --> 00:14:03.740 the whole body here now shimmy the 00:14:03.740 --> 00:14:05.149 shoulder blades underneath you so 00:14:05.149 --> 00:14:07.189 snuggle them underneath create space in 00:14:07.189 --> 00:14:09.860 the neck and shoulders and inhale in 00:14:09.860 --> 00:14:13.189 exhale through all the navel down lift 00:14:13.189 --> 00:14:14.839 the shins parallel to the ceiling so you 00:14:14.839 --> 00:14:16.639 might have to do a little kick up 00:14:16.639 --> 00:14:17.839 towards the front edge of your mat so 00:14:17.839 --> 00:14:19.399 that your lower back feels nice and 00:14:19.399 --> 00:14:22.750 flush all right here we go 00:14:22.750 --> 00:14:26.600 big breath in big breath out lifts us up 00:14:26.600 --> 00:14:28.129 head neck shoulders 00:14:28.129 --> 00:14:29.990 pause check in here notice if you're 00:14:29.990 --> 00:14:32.269 crunching of everything in see if you 00:14:32.269 --> 00:14:35.300 can keep it nice and wide nice long line 00:14:35.300 --> 00:14:37.250 from the crown to the tail I'm beginning 00:14:37.250 --> 00:14:38.720 to wake up the muscles of the abdominal 00:14:38.720 --> 00:14:45.079 wall nice and fiery in the belly here we 00:14:45.079 --> 00:14:50.779 go inhale in exhale out inhale in elbows 00:14:50.779 --> 00:14:54.230 nice and wide and exhale out one more 00:14:54.230 --> 00:14:56.259 you got it in 00:14:56.259 --> 00:15:00.259 and exhale release gorgeous 00:15:00.259 --> 00:15:05.089 take a break here and now we move with 00:15:05.089 --> 00:15:09.429 the breath inhale in ready 00:15:09.429 --> 00:15:15.069 exhale lift good inhale lower exhale 00:15:15.069 --> 00:15:20.089 lift elbows reaching left or right 00:15:20.089 --> 00:15:24.019 inhale lower exhale lift chin up towards 00:15:24.019 --> 00:15:27.019 the ceiling gaze straight up and back so 00:15:27.019 --> 00:15:29.389 we're not crunching here inhale lower 00:15:29.389 --> 00:15:33.619 exhale lift now keep it going on your 00:15:33.619 --> 00:15:36.949 own inhale as you lower slowly exhale as 00:15:36.949 --> 00:15:38.290 you lift 00:15:38.290 --> 00:15:42.050 you might close your eyes or soften your 00:15:42.050 --> 00:15:54.139 gaze keep it going and do one more 00:15:54.139 --> 00:15:59.629 inhale lower exhale lift stay lifted 00:15:59.629 --> 00:16:01.579 reach the fingertips towards the outer 00:16:01.579 --> 00:16:04.100 edges of the feet straighten the right 00:16:04.100 --> 00:16:06.829 leg press into your right heel slowly 00:16:06.829 --> 00:16:10.490 lower it down to a hover back to Center 00:16:10.490 --> 00:16:13.220 knees together one more time just on the 00:16:13.220 --> 00:16:15.290 other side extend the left leg press 00:16:15.290 --> 00:16:18.920 into your left heel slowly exhale as you 00:16:18.920 --> 00:16:22.699 lower let it hover inhale back to Center 00:16:22.699 --> 00:16:23.869 and release 00:16:23.869 --> 00:16:27.290 I'll wrap the arms around the shins curl 00:16:27.290 --> 00:16:29.779 the shoulder blades down find length in 00:16:29.779 --> 00:16:32.559 the neck awesome work 00:16:32.559 --> 00:16:35.299 cross the right ankle over the left here 00:16:35.299 --> 00:16:38.149 grab the outer edges of the feet or you 00:16:38.149 --> 00:16:39.980 can grab the big toes with your peace 00:16:39.980 --> 00:16:42.679 fingers and your thumb and here we go 00:16:42.679 --> 00:16:44.269 time to rock and roll massaging the 00:16:44.269 --> 00:16:47.179 spine connecting to your Center we rock 00:16:47.179 --> 00:16:50.600 front and back so this can feel a little 00:16:50.600 --> 00:16:53.509 silly if you're new to it but after you 00:16:53.509 --> 00:16:55.279 get the hang of it it feels pretty 00:16:55.279 --> 00:17:00.589 awesome great for the spine really 00:17:00.589 --> 00:17:02.529 awesome massage in the back body and 00:17:02.529 --> 00:17:05.449 when you feel satisfied you can come all 00:17:05.449 --> 00:17:07.890 the way up into all fours take 00:17:07.890 --> 00:17:09.900 time getting there centering yourself on 00:17:09.900 --> 00:17:13.619 the map so try to stay present through 00:17:13.619 --> 00:17:15.480 your transitions will back the truck up 00:17:15.480 --> 00:17:17.640 eventually so that we're in this 00:17:17.640 --> 00:17:20.010 tabletop position at the middle of your 00:17:20.010 --> 00:17:23.010 mat so there's no rush 00:17:23.010 --> 00:17:24.599 you don't have to move at the same time 00:17:24.599 --> 00:17:27.630 as me it's the beauty of the home 00:17:27.630 --> 00:17:31.350 practice to do your thing when you 00:17:31.350 --> 00:17:33.090 arrive though start paying attention to 00:17:33.090 --> 00:17:34.500 your alignment wrists underneath the 00:17:34.500 --> 00:17:36.120 shoulders knees directly underneath the 00:17:36.120 --> 00:17:39.000 hips cat cow dropping the belly as you 00:17:39.000 --> 00:17:41.550 inhale heart radiates forward creating 00:17:41.550 --> 00:17:45.360 space in the front body exhale press in 00:17:45.360 --> 00:17:46.980 your foundation tops of the feet the 00:17:46.980 --> 00:17:50.310 palms and begin to round the spine chin 00:17:50.310 --> 00:17:52.790 to chest 00:17:53.060 --> 00:18:00.570 keep it going inhale nice and slow and 00:18:00.570 --> 00:18:03.439 exhale 00:18:21.130 --> 00:18:24.200 awesome from your cat-cow begin to veer 00:18:24.200 --> 00:18:26.690 off the railroad tracks here sending the 00:18:26.690 --> 00:18:29.650 hips one way and then the other 00:18:29.650 --> 00:18:34.160 stretching through the side body you 00:18:34.160 --> 00:18:36.200 might turn the palms to stretch the 00:18:36.200 --> 00:18:38.810 wrist one and then the other so this is 00:18:38.810 --> 00:18:40.850 definitely a moment where you ask 00:18:40.850 --> 00:18:42.920 yourself how am I feeling today you 00:18:42.920 --> 00:18:45.350 might come all the way front nice and 00:18:45.350 --> 00:18:50.290 slow you might come all the way back so 00:18:50.470 --> 00:18:56.830 begin to explore the space on your mat 00:18:56.830 --> 00:19:00.200 little cat-cow variation here allowing 00:19:00.200 --> 00:19:03.920 one thing to lead to the next my best 00:19:03.920 --> 00:19:05.450 advice for moments like this where we 00:19:05.450 --> 00:19:07.040 take a little freestyle a little find 00:19:07.040 --> 00:19:09.320 what feels good moment is to move slow 00:19:09.320 --> 00:19:12.320 and mindful and also to not decide where 00:19:12.320 --> 00:19:16.750 it ends just keep going keep listening 00:19:16.750 --> 00:19:18.530 so we have a little bit of organic 00:19:18.530 --> 00:19:21.050 movement going on on the mat maybe your 00:19:21.050 --> 00:19:23.780 feet are tired or sorry come back for a 00:19:23.780 --> 00:19:25.900 little Yoga for the feet moment 00:19:25.900 --> 00:19:31.340 Bengie hair professional it's not a yoga 00:19:31.340 --> 00:19:35.000 shoe without a little dog hair classy 00:19:35.000 --> 00:19:37.580 okay and then when you're ready we're 00:19:37.580 --> 00:19:39.410 going to use this same kind of organic 00:19:39.410 --> 00:19:41.150 move in the same energy to send it up to 00:19:41.150 --> 00:19:43.370 downward dog so resist the urge to go 00:19:43.370 --> 00:19:45.680 okay a terrain down dog here we go just 00:19:45.680 --> 00:19:48.730 kind of find your own way there today 00:19:48.730 --> 00:19:51.440 maybe get a little creative checking in 00:19:51.440 --> 00:19:54.950 with any sore spots in the body and then 00:19:54.950 --> 00:19:56.720 eventually we will send the hips up high 00:19:56.720 --> 00:20:03.910 and explore in Auto guca down dog 00:20:03.910 --> 00:20:06.260 peddling through the feet bending the 00:20:06.260 --> 00:20:09.980 knees pressing into the palms checking 00:20:09.980 --> 00:20:13.840 in with the shoulders the head the neck 00:20:13.840 --> 00:20:16.340 deepening the breaths if you can extend 00:20:16.340 --> 00:20:18.170 the inhale now make it a little bit 00:20:18.170 --> 00:20:23.330 longer extend the exhale don't worry 00:20:23.330 --> 00:20:25.100 about whether the heels come down to the 00:20:25.100 --> 00:20:26.870 earth or not enjoy where you're at today 00:20:26.870 --> 00:20:29.840 remember yesterday except except where 00:20:29.840 --> 00:20:31.030 you are today 00:20:31.030 --> 00:20:34.330 I'd create space with the breath create 00:20:34.330 --> 00:20:40.080 opportunity for a healthier lifestyle I 00:20:40.800 --> 00:20:45.720 create big breath in big breath out ha 00:20:45.720 --> 00:20:47.830 we're going to go for a nice slow walk 00:20:47.830 --> 00:20:49.240 up towards the front edge of the mat 00:20:49.240 --> 00:20:53.400 take your time take your time 00:20:53.400 --> 00:20:56.530 exploring negotiating is always that 00:20:56.530 --> 00:20:57.660 awkward moment where you're like 00:20:57.660 --> 00:21:01.660 fingertips feet and negotiate your way 00:21:01.660 --> 00:21:02.230 to the top 00:21:02.230 --> 00:21:03.850 feet hip-width apart toes pointing 00:21:03.850 --> 00:21:07.750 forward uttanasana forward fold extended 00:21:07.750 --> 00:21:09.460 forward fold so fine lengthen the spine 00:21:09.460 --> 00:21:12.130 here by bending the knees and then 00:21:12.130 --> 00:21:16.180 eventually rounding the head soft in the 00:21:16.180 --> 00:21:19.390 neck so the knees can be bent as 00:21:19.390 --> 00:21:21.250 generously as you need here in fact I 00:21:21.250 --> 00:21:23.140 recommend a nice deep bend in the knees 00:21:23.140 --> 00:21:26.970 for the lower back to stretch and open 00:21:31.080 --> 00:21:34.420 notice if you've lost a little awareness 00:21:34.420 --> 00:21:36.280 of the breath here begin to deepen the 00:21:36.280 --> 00:21:38.860 breath once again can you grab the 00:21:38.860 --> 00:21:41.340 elbows and rock gently side to side 00:21:41.340 --> 00:21:43.870 notice if you're clenching in the jaw or 00:21:43.870 --> 00:21:51.940 the forehead cultivate some awareness 00:21:51.940 --> 00:21:53.860 and the feet here just noticing where 00:21:53.860 --> 00:21:55.900 you're carrying your weight and then 00:21:55.900 --> 00:21:57.340 seeing if you can press into all four 00:21:57.340 --> 00:21:59.500 corners of the feet the ball joint of 00:21:59.500 --> 00:22:01.540 the big toe the pinky toe and the back 00:22:01.540 --> 00:22:04.060 two corners of the heels so lots of 00:22:04.060 --> 00:22:05.950 awareness and the soles of the feet here 00:22:05.950 --> 00:22:08.140 and that is where we will roll up from 00:22:08.140 --> 00:22:10.720 so releasing the arms tucking the chin 00:22:10.720 --> 00:22:13.030 into the chest and enjoying this move 00:22:13.030 --> 00:22:15.370 this presence this time with yourself as 00:22:15.370 --> 00:22:19.210 you kind of take a rag doll and roll all 00:22:19.210 --> 00:22:22.380 the way up to standing 00:22:34.630 --> 00:22:38.650 and as you stand up begin to find this 00:22:38.650 --> 00:22:41.730 beautiful lift in the heart 00:22:41.730 --> 00:22:44.620 you might loop the shoulders here a 00:22:44.620 --> 00:22:50.350 couple times and just a reminder man 00:22:50.350 --> 00:22:52.150 this is not you know this isn't your 00:22:52.150 --> 00:22:54.370 mama's yoga here this is for you this is 00:22:54.370 --> 00:22:56.169 not you're not at public classes your 00:22:56.169 --> 00:22:58.419 home practice your cultivating here so 00:22:58.419 --> 00:23:01.419 you have permission to veer off the path 00:23:01.419 --> 00:23:04.270 loop the shoulders scratch the itch if 00:23:04.270 --> 00:23:05.919 you have it you know fix your pantaloons 00:23:05.919 --> 00:23:08.830 whatever feels good here lick the lips 00:23:08.830 --> 00:23:11.110 make sure you're alive and not just 00:23:11.110 --> 00:23:12.580 going through the motions so let's do 00:23:12.580 --> 00:23:15.270 some big circles with the nose to here 00:23:15.270 --> 00:23:20.010 drawing great big circles with the nose 00:23:21.240 --> 00:23:28.809 checking in with the neck draw circles 00:23:28.809 --> 00:23:33.480 one way and then the other 00:23:39.800 --> 00:23:41.880 and then we'll bring it back to centre 00:23:41.880 --> 00:23:43.740 or when you feel satisfied and draw the 00:23:43.740 --> 00:23:45.570 palms together at the heart lift the 00:23:45.570 --> 00:23:47.940 sternum to the thumbs relax the 00:23:47.940 --> 00:23:50.990 shoulders down press into your feet 00:23:50.990 --> 00:23:55.890 stand up tall big breath in big breath 00:23:55.890 --> 00:23:58.710 out as you bend the knees interlace the 00:23:58.710 --> 00:24:01.410 fingertips bring the palms behind the 00:24:01.410 --> 00:24:03.510 head here again thumbs extend it out 00:24:03.510 --> 00:24:04.140 long 00:24:04.140 --> 00:24:05.940 so give yourself a little neck hammock 00:24:05.940 --> 00:24:08.130 here then again the elbows want to come 00:24:08.130 --> 00:24:10.500 in here so keep them nice and wide again 00:24:10.500 --> 00:24:11.820 if you're not used to opening up this 00:24:11.820 --> 00:24:13.429 area of the body this could be kind of 00:24:13.429 --> 00:24:15.840 intense and if you are used to it you're 00:24:15.840 --> 00:24:19.140 like just enjoy right so gentle sways 00:24:19.140 --> 00:24:20.520 back and forth stretching through the 00:24:20.520 --> 00:24:23.250 side body here again watch the elbows so 00:24:23.250 --> 00:24:24.920 you can keep them nice and long 00:24:24.920 --> 00:24:28.170 bend the knees pelvis is slightly tucked 00:24:28.170 --> 00:24:29.940 here just for a little support in the 00:24:29.940 --> 00:24:35.340 torso and you have this great support of 00:24:35.340 --> 00:24:38.820 the neck with the thumbs pressing into 00:24:38.820 --> 00:24:41.429 all four corners of the feet we begin to 00:24:41.429 --> 00:24:43.050 teeter-totter left and right a little 00:24:43.050 --> 00:24:43.440 more 00:24:43.440 --> 00:24:45.420 this might seem kind of silly but just 00:24:45.420 --> 00:24:47.040 kind of breaking out of our regular 00:24:47.040 --> 00:24:50.790 shapes here stretching stretching hmm 00:24:50.790 --> 00:24:53.250 and then back to Center great drop the 00:24:53.250 --> 00:24:55.860 fingertips down and on a big inhale 00:24:55.860 --> 00:24:57.510 straighten through the legs and reach 00:24:57.510 --> 00:24:59.700 the arms high up overhead reach for the 00:24:59.700 --> 00:25:02.910 sky inhale lift your heart lift lift 00:25:02.910 --> 00:25:06.150 lift lengthen use the exhale to soften 00:25:06.150 --> 00:25:08.700 through the knees and elbows and melt it 00:25:08.700 --> 00:25:13.260 down forward fold take a second you can 00:25:13.260 --> 00:25:14.640 bend the knees as much as you need to 00:25:14.640 --> 00:25:16.770 here so you can touch your feet maybe 00:25:16.770 --> 00:25:18.540 they're cold they need a little warming 00:25:18.540 --> 00:25:21.120 maybe have a little sock lint there you 00:25:21.120 --> 00:25:23.309 peel peel it off maybe it's just a 00:25:23.309 --> 00:25:25.470 moment to go oh shoot I was like totally 00:25:25.470 --> 00:25:27.660 clenching in my toes or just a little 00:25:27.660 --> 00:25:29.660 mindfulness a little love for the feet 00:25:29.660 --> 00:25:31.530 especially if you're one of those folks 00:25:31.530 --> 00:25:32.970 that hates their feet I have lots of 00:25:32.970 --> 00:25:34.760 friends or like oh hey my feet 00:25:34.760 --> 00:25:39.080 so we're cultivating self-love from head 00:25:39.080 --> 00:25:43.020 to toe and it's a process so you can 00:25:43.020 --> 00:25:45.310 keep a sense of humor about it 00:25:45.310 --> 00:25:47.720 okay back to the breath on your next 00:25:47.720 --> 00:25:51.410 inhale lift and lengthen spine nice and 00:25:51.410 --> 00:25:53.030 long so we're going to come to a flat 00:25:53.030 --> 00:25:54.830 back position here loop the shoulders 00:25:54.830 --> 00:25:57.830 pull the elbows back now for today bring 00:25:57.830 --> 00:25:59.840 the thumbs to the hip creases wrap the 00:25:59.840 --> 00:26:03.830 fingertips around the hips and then just 00:26:03.830 --> 00:26:05.360 press back in the hip creases a little 00:26:05.360 --> 00:26:07.700 bit here so we're not locking through 00:26:07.700 --> 00:26:09.680 the legs but keeping a soft Bend and 00:26:09.680 --> 00:26:11.740 then go through your checklist 00:26:11.740 --> 00:26:14.270 maybe elbows back like little 00:26:14.270 --> 00:26:16.730 grasshopper legs maybe you hug the ribs 00:26:16.730 --> 00:26:19.160 in maybe you imagine placing a little 00:26:19.160 --> 00:26:22.580 teacup on the back of the neck or a shot 00:26:22.580 --> 00:26:27.170 of something delicious whatever you want 00:26:27.170 --> 00:26:29.000 place it on the back of your neck so 00:26:29.000 --> 00:26:30.620 that you remember that awareness nice 00:26:30.620 --> 00:26:33.410 and long the other day in class I asked 00:26:33.410 --> 00:26:34.970 everyone to imagine you know whatever 00:26:34.970 --> 00:26:37.130 little little child they have in their 00:26:37.130 --> 00:26:38.690 life or if you have but know a child 00:26:38.690 --> 00:26:40.580 you're playing with them and you're the 00:26:40.580 --> 00:26:41.960 table for their tea party you're not 00:26:41.960 --> 00:26:43.220 going to let them down you know you're 00:26:43.220 --> 00:26:44.600 one you're not going to want their tea 00:26:44.600 --> 00:26:47.690 to spill so create nice length so 00:26:47.690 --> 00:26:49.340 chances are you're working hard here one 00:26:49.340 --> 00:26:51.080 more breath you got it pressing the 00:26:51.080 --> 00:26:52.430 thumbs back lengthening through the 00:26:52.430 --> 00:26:55.880 crown of the head and then on an exhale 00:26:55.880 --> 00:26:57.680 bend the knees and release everything 00:26:57.680 --> 00:27:01.670 nice work so sometimes it sucks to stay 00:27:01.670 --> 00:27:03.710 in things for a long time but you need 00:27:03.710 --> 00:27:05.030 that time to kind of go through your 00:27:05.030 --> 00:27:09.980 process study the sensations from your 00:27:09.980 --> 00:27:11.540 forward fold we're going to repeat the 00:27:11.540 --> 00:27:13.490 roll up from before but just a little 00:27:13.490 --> 00:27:15.110 swifter so tuck the chin into the chest 00:27:15.110 --> 00:27:20.810 and we begin to stack the spine great 00:27:20.810 --> 00:27:22.640 return to your Mountain Pose this time 00:27:22.640 --> 00:27:26.660 opening the palms big breath in and big 00:27:26.660 --> 00:27:28.630 breath out 00:27:28.630 --> 00:27:30.860 awesome shift your weight over to your 00:27:30.860 --> 00:27:33.710 left leg spread awareness through your 00:27:33.710 --> 00:27:36.170 left foot nice and strong and then 00:27:36.170 --> 00:27:37.790 connect to your Center as you slowly 00:27:37.790 --> 00:27:39.350 lift the right knee up we're going to 00:27:39.350 --> 00:27:41.360 interlace the fingertips catch the right 00:27:41.360 --> 00:27:44.330 knee loop the shoulders lift your heart 00:27:44.330 --> 00:27:47.060 press away from the earth if balancing 00:27:47.060 --> 00:27:49.220 is a bit tough for you then you can 00:27:49.220 --> 00:27:51.140 practice this on the big toe hands on 00:27:51.140 --> 00:27:54.730 the waistline just lifting whoa lifting 00:27:54.730 --> 00:27:57.440 right eventually we'll get to here 00:27:57.440 --> 00:28:02.870 big breaths depending on where you are 00:28:02.870 --> 00:28:05.180 and your practice you might even hold 00:28:05.180 --> 00:28:07.600 the knee here extend the fingertips out 00:28:07.600 --> 00:28:10.910 then everyone wherever you are take a 00:28:10.910 --> 00:28:12.380 deep breath in with the right knee 00:28:12.380 --> 00:28:14.930 lifted or on the right big toe take a 00:28:14.930 --> 00:28:16.670 big breath in and reach the arms up 00:28:16.670 --> 00:28:20.210 towards the sky big breath in exhale 00:28:20.210 --> 00:28:24.860 right foot down great inhale carve a 00:28:24.860 --> 00:28:27.530 line with the nose look up and exhale 00:28:27.530 --> 00:28:30.290 release everything Mountain Pose open 00:28:30.290 --> 00:28:33.590 the palms great shift your weight up and 00:28:33.590 --> 00:28:35.630 over towards the right foot so careful 00:28:35.630 --> 00:28:37.130 not to just collapse into your right hip 00:28:37.130 --> 00:28:40.670 as sassy and as sexy as that is see if 00:28:40.670 --> 00:28:42.410 you can keep and maintain this integrity 00:28:42.410 --> 00:28:45.080 this lift all the way up from the arch 00:28:45.080 --> 00:28:47.900 of that right foot when you're ready 00:28:47.900 --> 00:28:50.480 we'll play here again if you're brand 00:28:50.480 --> 00:28:51.710 new to the practice I want you to feel 00:28:51.710 --> 00:28:53.150 welcome here I want us all to work at 00:28:53.150 --> 00:28:55.040 different levels as mindfully as 00:28:55.040 --> 00:28:56.570 possible so you might just be on the big 00:28:56.570 --> 00:28:59.690 toe otherwise in unlace the hands and 00:28:59.690 --> 00:29:01.550 give her a try hugging the knee in 00:29:01.550 --> 00:29:04.010 towards the heart if you're like this is 00:29:04.010 --> 00:29:05.330 easy for me then go through your 00:29:05.330 --> 00:29:07.580 checklist check in with your chest lift 00:29:07.580 --> 00:29:09.140 from the pelvic floor lengthen through 00:29:09.140 --> 00:29:11.150 the back of the neck there's lots to 00:29:11.150 --> 00:29:16.760 explore here mainly with your breath so 00:29:16.760 --> 00:29:18.290 make sure you're breathing and it's a 00:29:18.290 --> 00:29:20.930 practice we're only on day two so just 00:29:20.930 --> 00:29:25.100 keep returning to your breath and maybe 00:29:25.100 --> 00:29:27.350 you're here maybe you're here or maybe 00:29:27.350 --> 00:29:29.960 you connect to your Center by reaching 00:29:29.960 --> 00:29:36.820 the fingertips forward breathing deep 00:29:36.820 --> 00:29:38.840 working on your balance and stability 00:29:38.840 --> 00:29:41.240 using the breath to create space and 00:29:41.240 --> 00:29:43.990 soften in the places that need softening 00:29:43.990 --> 00:29:46.280 then wherever you are my friends 00:29:46.280 --> 00:29:48.380 everyone reach the fingertips up with a 00:29:48.380 --> 00:29:51.560 big breath in reach for the sky inhaling 00:29:51.560 --> 00:29:53.300 keep the fingertips spreading and 00:29:53.300 --> 00:29:56.570 reaching as you exhale left foot to the 00:29:56.570 --> 00:29:58.640 ground 00:29:58.640 --> 00:30:01.530 gorgeous inhale carve a line with the 00:30:01.530 --> 00:30:06.180 nose look up and exhale down we go all 00:30:06.180 --> 00:30:07.890 the way bend the knees soften through 00:30:07.890 --> 00:30:12.180 the elbows great again attention towards 00:30:12.180 --> 00:30:13.740 the toes make sure you're not gripping I 00:30:13.740 --> 00:30:18.890 just noticed I was and forward fold 00:30:19.400 --> 00:30:21.330 inhale halfway lift 00:30:21.330 --> 00:30:23.310 this time palms on the tops of the 00:30:23.310 --> 00:30:25.230 thighs loop the shoulders pull the 00:30:25.230 --> 00:30:29.510 elbows back create space then exhale 00:30:29.510 --> 00:30:31.940 soften and bow 00:30:31.940 --> 00:30:34.500 inhale reach for the sky you got it 00:30:34.500 --> 00:30:37.080 spread the fingertips lengthen the 00:30:37.080 --> 00:30:41.450 tailbone down and exhale hands to heart 00:30:41.450 --> 00:30:43.710 awesome we rock let's have some fun 00:30:43.710 --> 00:30:46.200 soft knees inhale reach it up keep it 00:30:46.200 --> 00:30:48.840 going stay present with your breath as 00:30:48.840 --> 00:30:52.710 you exhale forward fold inhale halfway 00:30:52.710 --> 00:30:54.630 lift this time let's try palms to the 00:30:54.630 --> 00:30:57.030 shins as we loop the shoulders but go 00:30:57.030 --> 00:31:00.840 through the same checklist use your 00:31:00.840 --> 00:31:03.710 exhale to forward fold 00:31:03.710 --> 00:31:06.390 this time plant the palms 00:31:06.390 --> 00:31:11.070 bend the knees nice and easy so so not 00:31:11.070 --> 00:31:13.170 like an elephant but just a little mind 00:31:13.170 --> 00:31:15.660 more mindful or like a mindful elephant 00:31:15.660 --> 00:31:17.900 we're going to step the right toes back 00:31:17.900 --> 00:31:19.620 take your time 00:31:19.620 --> 00:31:22.770 followed by the left so even if you're 00:31:22.770 --> 00:31:24.180 an experienced yogi you can really 00:31:24.180 --> 00:31:25.650 benefit from kind of slowing things down 00:31:25.650 --> 00:31:30.540 here being with the breath and boom all 00:31:30.540 --> 00:31:31.890 the sudden we're in a plank pose 00:31:31.890 --> 00:31:36.960 what bend the knees pedal it out find 00:31:36.960 --> 00:31:39.570 length in the neck remember that line 00:31:39.570 --> 00:31:42.450 from the crown to the tail inhale in 00:31:42.450 --> 00:31:44.910 exhale slowly lower to the knees you can 00:31:44.910 --> 00:31:46.320 lift the toes up you can cross the 00:31:46.320 --> 00:31:48.720 ankles for fun and inhale press away 00:31:48.720 --> 00:31:50.970 from the earth once again so best you 00:31:50.970 --> 00:31:53.100 can try to hug the pelvis in a little 00:31:53.100 --> 00:31:55.620 bit here so instead of the booty going 00:31:55.620 --> 00:32:00.390 out it's coming in hey-oh first halo of 00:32:00.390 --> 00:32:02.370 yoga camp ok inhale look forward 00:32:02.370 --> 00:32:04.230 exhale we're going to slowly lower down 00:32:04.230 --> 00:32:06.810 see if you can keep your elbows at a 45 00:32:06.810 --> 00:32:08.250 degree angle so instead of going out 00:32:08.250 --> 00:32:10.090 left to right like a military 00:32:10.090 --> 00:32:11.740 push-up or instead of hugging them in 00:32:11.740 --> 00:32:14.230 like chaturanga let's go 45-degree here 00:32:14.230 --> 00:32:18.549 nice and slow oh and then we lower all 00:32:18.549 --> 00:32:21.340 the way down great release the legs 00:32:21.340 --> 00:32:22.770 Cobra 00:32:22.770 --> 00:32:25.450 inhale elbows back press in your 00:32:25.450 --> 00:32:28.080 foundation baby Cobra here no need to 00:32:28.080 --> 00:32:30.730 press too hard here keep it nice and 00:32:30.730 --> 00:32:37.299 soft inhale in and exhale release slowly 00:32:37.299 --> 00:32:40.450 press up to all fours and we'll send it 00:32:40.450 --> 00:32:43.059 back for a rest send the sit bones to 00:32:43.059 --> 00:32:45.460 the heels fingertips can stay reaching 00:32:45.460 --> 00:32:47.289 towards the front or they can circle 00:32:47.289 --> 00:32:50.020 around you can also take downward dog at 00:32:50.020 --> 00:32:52.450 this time for your resting posture so 00:32:52.450 --> 00:32:57.399 we're taking a child's pose or you're 00:32:57.399 --> 00:32:59.380 using your downward dog as a resting 00:32:59.380 --> 00:33:04.659 pose which it is just maybe not for 00:33:04.659 --> 00:33:06.610 beginners not at first got to ease into 00:33:06.610 --> 00:33:11.890 it so most of you have heard me say this 00:33:11.890 --> 00:33:14.710 before but one of the main reasons I 00:33:14.710 --> 00:33:17.049 love yoga to tools in the yoga practice 00:33:17.049 --> 00:33:21.880 is that it constantly reminds me that 00:33:21.880 --> 00:33:23.620 ultimately I'm the only one responsible 00:33:23.620 --> 00:33:26.679 for my own happiness so here's a great 00:33:26.679 --> 00:33:28.299 physical manifestation of that if you 00:33:28.299 --> 00:33:31.480 need Child's Pose here take it if you 00:33:31.480 --> 00:33:37.720 want more heat use down dog a couple of 00:33:37.720 --> 00:33:39.789 quiet breaths here close your eyes and 00:33:39.789 --> 00:33:41.908 enjoy 00:33:55.629 --> 00:33:58.399 if the fingertips are behind you start 00:33:58.399 --> 00:34:00.379 to trace align with them all the way up 00:34:00.379 --> 00:34:02.840 towards the front edge will slowly come 00:34:02.840 --> 00:34:03.499 to back 00:34:03.499 --> 00:34:05.389 well we'll slowly come back to all fours 00:34:05.389 --> 00:34:08.739 and as end out there and those breaths 00:34:08.739 --> 00:34:12.949 and make our way to downtown sorry human 00:34:12.949 --> 00:34:16.310 moment so we meet up in down dog 00:34:16.310 --> 00:34:20.719 everyone and we drop the left heel and 00:34:20.719 --> 00:34:22.520 we lift the right leg up high remember 00:34:22.520 --> 00:34:23.989 day one when we did right toes down 00:34:23.989 --> 00:34:25.780 we're lifting from the right inner thigh 00:34:25.780 --> 00:34:28.339 so this isn't about how high you can go 00:34:28.339 --> 00:34:30.560 stacking the hips not yet we'll do that 00:34:30.560 --> 00:34:32.449 another day but keep the right inner 00:34:32.449 --> 00:34:34.250 thigh lifted we want to build our 00:34:34.250 --> 00:34:37.579 practice with integrity with support one 00:34:37.579 --> 00:34:40.668 more breath here and then slowly bend 00:34:40.668 --> 00:34:42.679 the right knee squeeze it up and in 00:34:42.679 --> 00:34:44.210 towards your heart and then step it up 00:34:44.210 --> 00:34:47.510 into your lunge great we're going to 00:34:47.510 --> 00:34:49.730 take a nice runners lunge here back knee 00:34:49.730 --> 00:34:51.560 is lifted let's just go for the goal but 00:34:51.560 --> 00:34:53.409 know you can always lower if you need to 00:34:53.409 --> 00:34:56.359 big breath in here as you let your heart 00:34:56.359 --> 00:34:59.240 radiate forward inhale open the chest 00:34:59.240 --> 00:35:03.770 and then exhale plant the palms step it 00:35:03.770 --> 00:35:08.660 back to your down dog nice and soft and 00:35:08.660 --> 00:35:12.710 easy now drop the right heel and lift 00:35:12.710 --> 00:35:16.520 the left leg up high slider up try to 00:35:16.520 --> 00:35:18.770 press into both palms evenly go through 00:35:18.770 --> 00:35:19.819 your checklist tops of the shoulders 00:35:19.819 --> 00:35:22.670 draw away from the ears then again 00:35:22.670 --> 00:35:24.140 rather than just blowing through here 00:35:24.140 --> 00:35:25.880 see if you can really get into the hips 00:35:25.880 --> 00:35:28.280 lift from the left inner thigh left toes 00:35:28.280 --> 00:35:32.450 down level the hips lift up from the 00:35:32.450 --> 00:35:33.980 right hip crease you got it one more 00:35:33.980 --> 00:35:36.710 breath you got it an exhale bend the 00:35:36.710 --> 00:35:38.300 left knee squeeze it up and in towards 00:35:38.300 --> 00:35:40.609 the heart and then step it up into your 00:35:40.609 --> 00:35:43.369 lunge great see if you can keep the back 00:35:43.369 --> 00:35:45.200 knee lifted here maybe become a little 00:35:45.200 --> 00:35:46.700 bit lighter on the fingertips as you 00:35:46.700 --> 00:35:51.079 inhale open the chest and now check it 00:35:51.079 --> 00:35:53.210 out from here soft Bend and your right 00:35:53.210 --> 00:35:54.740 knee we're going to rock the back foot 00:35:54.740 --> 00:35:56.480 up to meet the front you got it here we 00:35:56.480 --> 00:35:56.810 go 00:35:56.810 --> 00:35:58.880 hold on to your focus out in front and 00:35:58.880 --> 00:36:02.290 when you're ready step it up 00:36:03.490 --> 00:36:08.559 forward fold shake the head a little yes 00:36:08.559 --> 00:36:11.200 and no you're doing great 00:36:11.200 --> 00:36:18.160 stick with your practice stick with this 00:36:18.160 --> 00:36:21.579 time for yourself let's finish it out 00:36:21.579 --> 00:36:27.480 inhale halfway lift exhale forward fold 00:36:27.480 --> 00:36:30.369 inhale reach for the sky spread the 00:36:30.369 --> 00:36:33.930 fingertips press the feet into the earth 00:36:33.930 --> 00:36:38.760 on an exhale hands come to the heart 00:36:38.760 --> 00:36:42.790 beautiful so from here I'm going to 00:36:42.790 --> 00:36:48.520 bring the feet together lift the sternum 00:36:48.520 --> 00:36:52.329 to the thumbs and once again I'm going 00:36:52.329 --> 00:36:53.859 to think up through the center channel 00:36:53.859 --> 00:36:56.170 lift lift lift lift and shift my weight 00:36:56.170 --> 00:36:59.319 to my left foot now I can start to peel 00:36:59.319 --> 00:37:01.960 up just onto the right toe here and I 00:37:01.960 --> 00:37:04.030 can just be able to work here on balance 00:37:04.030 --> 00:37:07.030 I'm super new to yoga maybe I'm have you 00:37:07.030 --> 00:37:08.710 know a past injury I'm dealing with some 00:37:08.710 --> 00:37:11.200 some issues I accept myself right 00:37:11.200 --> 00:37:13.900 creating space creating this time to 00:37:13.900 --> 00:37:17.230 explore my body so that I can change and 00:37:17.230 --> 00:37:21.970 evolve and transform maybe you're ready 00:37:21.970 --> 00:37:23.290 to take it further interlace the 00:37:23.290 --> 00:37:24.910 fingertips begin to lift the right knee 00:37:24.910 --> 00:37:31.750 up and catch the knee here beautiful big 00:37:31.750 --> 00:37:36.339 breaths so we're here or maybe we're 00:37:36.339 --> 00:37:38.640 here 00:37:40.460 --> 00:37:43.300 then keep the sternum lifting high 00:37:43.300 --> 00:37:44.960 lengthening through the crown of the 00:37:44.960 --> 00:37:46.790 head careful not to collapse into the 00:37:46.790 --> 00:37:48.590 left hip so pressing into all four 00:37:48.590 --> 00:37:50.720 corners of the foot challenging yourself 00:37:50.720 --> 00:37:52.160 a little bit here today take your right 00:37:52.160 --> 00:37:55.420 fingertips and begin to peel them back 00:37:55.420 --> 00:37:58.100 lift the heart lift the chest this is 00:37:58.100 --> 00:37:59.660 the supine twist that we did on our 00:37:59.660 --> 00:38:02.330 backs we got this again we can also be 00:38:02.330 --> 00:38:08.330 here sassy one more breath you got it 00:38:08.330 --> 00:38:12.110 everyone inhale lift and lengthen exhale 00:38:12.110 --> 00:38:16.580 back to Center awesome now we're going 00:38:16.580 --> 00:38:17.960 to take the left hand to the waistline 00:38:17.960 --> 00:38:19.820 and slowly just like we did on our backs 00:38:19.820 --> 00:38:21.380 loop the shoulders lift the heart 00:38:21.380 --> 00:38:23.690 strengthening lots of strength in that 00:38:23.690 --> 00:38:25.670 standing leg cultivating here we'll 00:38:25.670 --> 00:38:28.660 slowly begin to open the right knee out 00:38:28.660 --> 00:38:31.250 now careful not to clench in the and the 00:38:31.250 --> 00:38:33.170 gluts here lengthen the tailbone down 00:38:33.170 --> 00:38:35.600 and see if you can again stand up and 00:38:35.600 --> 00:38:38.950 out of that hips we're not collapsing 00:38:38.950 --> 00:38:40.850 right if you've been practicing for a 00:38:40.850 --> 00:38:44.360 while you might hook the elbow here or 00:38:44.360 --> 00:38:46.670 you might even jump ahead and grab your 00:38:46.670 --> 00:38:47.840 big toe but we're going to do that 00:38:47.840 --> 00:38:50.480 another day so just opening nice and 00:38:50.480 --> 00:38:54.590 slow here checking in with balance if 00:38:54.590 --> 00:38:56.360 you get pissed off or frustrated here 00:38:56.360 --> 00:38:58.880 just come back to your breath and 00:38:58.880 --> 00:39:03.410 remember your mantra remember why you 00:39:03.410 --> 00:39:05.030 rolled out your mat today one more 00:39:05.030 --> 00:39:09.050 breath and then reel it all back into 00:39:09.050 --> 00:39:13.010 Center and slowly release gorgeous 00:39:13.010 --> 00:39:16.310 inhale reach the fingertips up exhale 00:39:16.310 --> 00:39:19.760 hands to heart same thing on the other 00:39:19.760 --> 00:39:22.250 side so we can begin to shift the weight 00:39:22.250 --> 00:39:24.500 to the right foot slowly peel up to the 00:39:24.500 --> 00:39:29.290 left toes again you might just be here 00:39:29.290 --> 00:39:32.120 otherwise interlace the fingertips keep 00:39:32.120 --> 00:39:33.980 the heart lifted nice big lift through 00:39:33.980 --> 00:39:35.900 the front body as you slowly lift the 00:39:35.900 --> 00:39:39.470 left knee catch it with the palms notice 00:39:39.470 --> 00:39:43.310 what's going on in the shoulders so 00:39:43.310 --> 00:39:45.320 allowing that body awareness to really 00:39:45.320 --> 00:39:48.070 really spread spread spread 00:39:51.190 --> 00:39:54.200 and here we go holding on to the left 00:39:54.200 --> 00:39:55.760 knee this time with the right hand I'll 00:39:55.760 --> 00:39:58.160 slowly begin to open up sending the left 00:39:58.160 --> 00:40:01.160 fingertips back nice and easy and you 00:40:01.160 --> 00:40:02.690 might stop here you might be a little 00:40:02.690 --> 00:40:03.920 bit tight in the chest you might just 00:40:03.920 --> 00:40:07.760 stop here working on balance relax the 00:40:07.760 --> 00:40:10.790 shoulders down everyone breathe breathe 00:40:10.790 --> 00:40:12.910 breathe 00:40:12.910 --> 00:40:15.580 whew 00:40:15.580 --> 00:40:20.330 inhaling lift and lengthen exhale back 00:40:20.330 --> 00:40:23.090 to Center so when you fall out of this 00:40:23.090 --> 00:40:24.530 posture just come back to it that's what 00:40:24.530 --> 00:40:25.640 this is for that's why we're doing on 00:40:25.640 --> 00:40:27.260 day two this is a little challenge to 00:40:27.260 --> 00:40:30.680 see how am I going to handle it when I 00:40:30.680 --> 00:40:32.240 fall how am I going to handle it when I 00:40:32.240 --> 00:40:34.970 don't just do it perfectly that's what 00:40:34.970 --> 00:40:35.380 it's about 00:40:35.380 --> 00:40:39.560 here we go opening up now through the 00:40:39.560 --> 00:40:45.590 left side breathing deep we did this on 00:40:45.590 --> 00:40:50.290 our backs lengthening full of breath 00:40:51.100 --> 00:40:53.600 maybe you take a variation here maybe 00:40:53.600 --> 00:40:56.780 you're just right here owning it own it 00:40:56.780 --> 00:40:58.910 love yourself so if we're not 00:40:58.910 --> 00:41:00.290 challenging we're not thrown off balance 00:41:00.290 --> 00:41:02.330 on the mat then we have a hard time like 00:41:02.330 --> 00:41:06.110 taking the process that we have on the 00:41:06.110 --> 00:41:07.580 mat out into the world right just 00:41:07.580 --> 00:41:08.810 doesn't match up so you got to have a 00:41:08.810 --> 00:41:12.860 real experience and if you have no idea 00:41:12.860 --> 00:41:13.490 what I'm talking about 00:41:13.490 --> 00:41:17.450 just enjoy big breath in bring it back 00:41:17.450 --> 00:41:19.820 to Center big breath out big breath in 00:41:19.820 --> 00:41:24.050 lift the knee and then exhale release at 00:41:24.050 --> 00:41:25.910 the very least we can enjoy this time to 00:41:25.910 --> 00:41:27.650 ourself just breathing and stretching 00:41:27.650 --> 00:41:30.820 inhale reach the fingertips up and 00:41:30.820 --> 00:41:36.830 exhale forward fold down we go inhale 00:41:36.830 --> 00:41:39.020 halfway lift your version fingertips on 00:41:39.020 --> 00:41:40.430 the mat palms on the shins or thighs 00:41:40.430 --> 00:41:45.410 exhale fold one last time only one more 00:41:45.410 --> 00:41:48.470 time we step it back to plank or you can 00:41:48.470 --> 00:41:52.190 hop it back keep the knees lifted or 00:41:52.190 --> 00:41:54.050 lower them down come all the way to your 00:41:54.050 --> 00:41:57.020 belly elbows at a 45-degree angle here 00:41:57.020 --> 00:41:57.440 nice 00:41:57.440 --> 00:42:01.670 slow and then we flip onto the tops of 00:42:01.670 --> 00:42:02.000 the feet 00:42:02.000 --> 00:42:06.620 take a Cobra inhale open the chest and 00:42:06.620 --> 00:42:12.830 exhale release back to all fours Child's 00:42:12.830 --> 00:42:27.320 Pose great work my friend slowly press 00:42:27.320 --> 00:42:31.700 into the fingerprints rise back up send 00:42:31.700 --> 00:42:34.850 the legs over to one side and come to a 00:42:34.850 --> 00:42:37.910 nice comfortable seat so we're going to 00:42:37.910 --> 00:42:40.730 send the legs out in front of us so if 00:42:40.730 --> 00:42:43.430 you need a block or blanket to lift the 00:42:43.430 --> 00:42:45.440 hips up now's the time to do that grab 00:42:45.440 --> 00:42:51.980 that done decima so back to that word 00:42:51.980 --> 00:42:55.070 done the the stick the staff staff pose 00:42:55.070 --> 00:42:57.380 we send the legs out in front we press 00:42:57.380 --> 00:42:58.970 into the heels strong flexion in the 00:42:58.970 --> 00:43:01.340 feet lengthen up through the crown of 00:43:01.340 --> 00:43:03.950 the head and then fingertips can come 00:43:03.950 --> 00:43:05.300 either at your sides or you can even 00:43:05.300 --> 00:43:07.010 walk them back a little bit here to find 00:43:07.010 --> 00:43:09.050 that lift in the armpit chest and that's 00:43:09.050 --> 00:43:10.880 squeezing of the shoulder blades the 00:43:10.880 --> 00:43:13.340 elbows in okay if that's too much just 00:43:13.340 --> 00:43:18.770 keep it nice and easy press into the 00:43:18.770 --> 00:43:20.750 heels see if you can even lift your 00:43:20.750 --> 00:43:22.940 heels so you're pressing so firmly into 00:43:22.940 --> 00:43:24.050 the heels that they lift up off the 00:43:24.050 --> 00:43:25.550 ground you're not to stay like that but 00:43:25.550 --> 00:43:31.580 just check in and then everyone's arm 00:43:31.580 --> 00:43:32.810 length is different if you're able to 00:43:32.810 --> 00:43:34.190 bring the palms all the way down right 00:43:34.190 --> 00:43:37.630 away maybe you experiment with that so 00:43:37.630 --> 00:43:41.950 making it your own one more breath here 00:43:42.640 --> 00:43:46.250 gorgeous then we'll slowly reach the 00:43:46.250 --> 00:43:48.100 arms up and overhead big breath in 00:43:48.100 --> 00:43:50.600 soften through the knees here as you 00:43:50.600 --> 00:43:52.820 forward fold you might grab the shins 00:43:52.820 --> 00:43:54.800 the ankles the outer edges of the feet 00:43:54.800 --> 00:43:57.140 maybe you grab the big toes take a 00:43:57.140 --> 00:43:59.660 second here to round through the spine 00:43:59.660 --> 00:44:01.580 so no need to worry about flat back here 00:44:01.580 --> 00:44:03.650 just keep it nice and soft bending at 00:44:03.650 --> 00:44:09.700 the knees letting the weight of the head 00:44:09.700 --> 00:44:11.180 release 00:44:11.180 --> 00:44:13.390 heavy 00:44:21.510 --> 00:44:23.490 I'm pressing into the sitting bones will 00:44:23.490 --> 00:44:27.119 slowly roll back up go ahead and catch 00:44:27.119 --> 00:44:32.190 your right knee lift it up final twist 00:44:32.190 --> 00:44:35.099 we bring the left palm to the knee or 00:44:35.099 --> 00:44:37.470 maybe you find you can hook a left elbow 00:44:37.470 --> 00:44:40.230 to right knee the Sun stay active in the 00:44:40.230 --> 00:44:42.240 left leg inhale reach the right 00:44:42.240 --> 00:44:44.339 fingertips forward reach reach reach 00:44:44.339 --> 00:44:47.040 then plug that shoulder in so we're 00:44:47.040 --> 00:44:50.369 reaching and we're plugging it back once 00:44:50.369 --> 00:44:52.320 you get that motion continue the journey 00:44:52.320 --> 00:44:55.920 so this activates this initiates the 00:44:55.920 --> 00:44:59.190 move right shoulder plugging in we begin 00:44:59.190 --> 00:45:02.339 to open up we're reaching the right 00:45:02.339 --> 00:45:05.220 fingertips back left toes high up 00:45:05.220 --> 00:45:09.599 towards the sky stay here or you might 00:45:09.599 --> 00:45:10.829 send the left fingertips towards the 00:45:10.829 --> 00:45:12.950 front just for fun checking in with the 00:45:12.950 --> 00:45:15.599 muscles of the abdominal wall making 00:45:15.599 --> 00:45:17.099 sure you're not leaning back here one 00:45:17.099 --> 00:45:18.630 more breath wherever you are hug the 00:45:18.630 --> 00:45:21.210 right knee in you got it then use your 00:45:21.210 --> 00:45:23.670 exhale to come back great we'll switch 00:45:23.670 --> 00:45:25.020 send the left 00:45:25.020 --> 00:45:26.849 excuse me right they get long and bring 00:45:26.849 --> 00:45:31.050 the left heel in right palm to the 00:45:31.050 --> 00:45:33.359 kneecap we sit up nice and tall or maybe 00:45:33.359 --> 00:45:37.130 you hook elbow so draw the navel in 00:45:37.130 --> 00:45:40.020 lengthen up through all four sides of 00:45:40.020 --> 00:45:43.560 the torso then again we reach the left 00:45:43.560 --> 00:45:45.030 fingertips forward as if you're trying 00:45:45.030 --> 00:45:48.420 to shake someone's hand and then plug 00:45:48.420 --> 00:45:51.930 that shoulder to socket so just find 00:45:51.930 --> 00:45:54.150 that move and then let that move be the 00:45:54.150 --> 00:45:59.069 beginning of this opening and do not be 00:45:59.069 --> 00:46:01.020 deceived if you're looking and going how 00:46:01.020 --> 00:46:02.490 come I can't make that shape we get 00:46:02.490 --> 00:46:05.099 really tight here right we're in this 00:46:05.099 --> 00:46:09.450 shape a lot right so cut yourself some 00:46:09.450 --> 00:46:12.630 slack and stay present that's why we're 00:46:12.630 --> 00:46:18.180 here if you want to take it one step 00:46:18.180 --> 00:46:19.260 further reach the right fingertips 00:46:19.260 --> 00:46:21.060 forward this leg obviously wants to 00:46:21.060 --> 00:46:23.190 spill out so hug it in connect to the 00:46:23.190 --> 00:46:24.750 muscles of the the abdominal wall 00:46:24.750 --> 00:46:26.970 there's more than meets the eye here for 00:46:26.970 --> 00:46:30.180 sure pinkies down heart lifts up big 00:46:30.180 --> 00:46:31.220 breath in 00:46:31.220 --> 00:46:35.030 and then exhale back Oh awesome 00:46:35.030 --> 00:46:37.760 extend both legs out long palms to the 00:46:37.760 --> 00:46:39.859 earth shimmy your buttocks towards your 00:46:39.859 --> 00:46:44.290 heels and come to lie flat on the ground 00:46:45.280 --> 00:46:47.690 soles of the feet come to the mat knees 00:46:47.690 --> 00:46:49.339 up towards the sky take your hands to 00:46:49.339 --> 00:46:54.740 your belly and take a big breath in big 00:46:54.740 --> 00:47:03.770 breath out then when you're ready tuck 00:47:03.770 --> 00:47:06.650 the chin into the chest and slowly begin 00:47:06.650 --> 00:47:10.900 to slide the right heel out long 00:47:10.900 --> 00:47:16.910 followed by the left heel then full body 00:47:16.910 --> 00:47:19.579 stretch we inhale reach the arms up and 00:47:19.579 --> 00:47:23.839 overhead and exhale last time we 00:47:23.839 --> 00:47:25.730 interlace the fingertips bring them 00:47:25.730 --> 00:47:30.790 behind extend the thumbs one more time 00:47:31.780 --> 00:47:33.920 so from here I'm going to keep the 00:47:33.920 --> 00:47:35.690 elbows pinning down shoulder blades 00:47:35.690 --> 00:47:38.329 crawl in and together so if you're 00:47:38.329 --> 00:47:40.099 feeling a little caught in the upper 00:47:40.099 --> 00:47:41.750 back body needs not let those shoulder 00:47:41.750 --> 00:47:44.210 blades underneath nice and easy I'm just 00:47:44.210 --> 00:47:45.740 going to walk my heels towards the 00:47:45.740 --> 00:47:48.980 bottom left corner of my mat right ankle 00:47:48.980 --> 00:47:51.560 might cross over the left here breathe 00:47:51.560 --> 00:47:59.359 deep and take it a step further I might 00:47:59.359 --> 00:48:02.150 take my head and my shoulders over 00:48:02.150 --> 00:48:04.450 towards the top left corner of the mat 00:48:04.450 --> 00:48:11.089 breathe deep right I was going to want 00:48:11.089 --> 00:48:12.740 to fly up here so keep the elbows 00:48:12.740 --> 00:48:14.900 lengthening out left to right you can 00:48:14.900 --> 00:48:18.859 use the thumbs to massage here keep 00:48:18.859 --> 00:48:24.500 breathing then head comes back first 00:48:24.500 --> 00:48:26.000 back to Center 00:48:26.000 --> 00:48:28.310 shimming your way back to Center and 00:48:28.310 --> 00:48:30.890 then we'll release the legs crossing 00:48:30.890 --> 00:48:33.310 over to the right side of your mat now 00:48:33.310 --> 00:48:36.339 maybe left ankle crosses over the right 00:48:36.339 --> 00:48:39.880 breathe here 00:48:42.850 --> 00:48:45.380 and then walking the head the neck the 00:48:45.380 --> 00:48:49.100 shoulders to the top right and again 00:48:49.100 --> 00:48:50.780 left elbow is going to want to fly up 00:48:50.780 --> 00:48:53.780 here so keep it nice and wide so you're 00:48:53.780 --> 00:48:56.119 almost actively pressing down through 00:48:56.119 --> 00:48:58.250 your elbow so you can find this lift in 00:48:58.250 --> 00:48:59.840 the chest the heart think upward facing 00:48:59.840 --> 00:49:03.590 dog in the torso here and then feel the 00:49:03.590 --> 00:49:05.540 power of the breath literally as I 00:49:05.540 --> 00:49:07.910 inhale I feel the skin on my side body 00:49:07.910 --> 00:49:10.000 stretch 00:49:15.460 --> 00:49:20.320 hmmm and then head back to Center 00:49:20.320 --> 00:49:24.110 followed by the feet lift the head up 00:49:24.110 --> 00:49:27.220 release the arms bring them at your side 00:49:27.220 --> 00:49:36.080 palms face up close your eyes and allow 00:49:36.080 --> 00:49:38.420 your breath to just return to its 00:49:38.420 --> 00:49:42.730 natural rhythm its natural ebb and flow 00:49:42.730 --> 00:49:45.440 you might walk the heels out a little 00:49:45.440 --> 00:49:47.060 bit wider especially if you're kind of 00:49:47.060 --> 00:49:52.310 zipped up tight today and even the arms 00:49:52.310 --> 00:49:53.600 letting the outfit chest breathe a 00:49:53.600 --> 00:49:55.970 little bits of creating more space here 00:49:55.970 --> 00:49:58.569 in shavasana 00:50:01.750 --> 00:50:04.310 then before you stop the video and 00:50:04.310 --> 00:50:07.840 before you move on the rest of your day 00:50:07.840 --> 00:50:10.910 just take a second to blanket yourself 00:50:10.910 --> 00:50:24.549 in love and say the affirmation I create 00:50:25.520 --> 00:50:29.600 you can finish that sentence 00:50:33.570 --> 00:50:37.920 enjoying one last moment here to just 00:50:37.920 --> 00:50:41.160 restore rejuvenate allow the nutrients 00:50:41.160 --> 00:50:46.250 of your practice to settle in seep in 00:51:02.360 --> 00:51:03.950 and then when you're ready we'll bring 00:51:03.950 --> 00:51:08.930 the palms together and reach them all 00:51:08.930 --> 00:51:13.700 the way up and overhead begin to find 00:51:13.700 --> 00:51:16.630 little movement that feels good here 00:51:16.630 --> 00:51:18.560 maybe you stay here a little longer 00:51:18.560 --> 00:51:20.330 today or maybe you begin to rock and 00:51:20.330 --> 00:51:23.480 roll all the way up awesome day to 00:51:23.480 --> 00:51:26.150 everyone thank you so much for being 00:51:26.150 --> 00:51:28.040 here I'll see you tomorrow we have an 00:51:28.040 --> 00:51:30.740 exciting practice or day three see you 00:51:30.740 --> 00:51:35.470 then take good care namaste