WEBVTT

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hey gorgeous people and welcome to the

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30 days of yoga camp it's day 21 and the

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mantra is I believe let's hop to

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all right let's begin in a nice comfy

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seat today come on to your bum and then

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bring one foot in and we're going to do

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a little half Lotus what's up 21 going

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to do half Lotus so we're just going to

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experiment of course bringing one foot

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over no full Lotus I mean if you got it

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going on go for it but I find that a lot

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of knee injuries come from people trying

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to pretzel their way into that full

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Lotus so let's just try it one foot in

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front of the other

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excuse me one foot on top of the other

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leg if that's a no-go then just bring

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one foot in front of the other okay

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just playing today ah welcome welcome

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bring the palms together give yourself a

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little rub here like so and settling in

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so we're creating a little heat here in

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the palm little heat friction check out

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your arm muscles how's it going day 21

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we're doing awesome and then bring your

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hands to your heart

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close your eyes sit up nice and tall big

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breath in big breath out relax your

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shoulders big breath in big breath out

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soften the skin of the face and one more

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time big breath in arrive here on your

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mat right here right now here we go

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the mantra today is I believe and I am

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having a little fun today because it's

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day 21 I feel like we need it but I also

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think that it's only esoteric and wacky

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if you make it that way

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find something so take take charge here

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find something that works for you

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what do you

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choose to believe in right now I believe

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I can get through this whole video

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without stopping it I believe I can get

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through this whole yoga camp without

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something I believe that I can take my

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time and do 30 days of yoga and 360 days

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so what how do you want to finish maybe

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there's something particular something

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pertinent to your life right now

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something that's so beautifully unique

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to you that will allow you to finish the

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sentence I believe so this is about

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connecting to the things that you want

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to infuse a little good energy into

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little faith little love so with the

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hands here on the heart close your eyes

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again and say I believe and finish that

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sentence if you like and if not just

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notice how that resonates with you or

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not and again repeat yourself I believe

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once you've dropped that pin just

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connected to your thoughts and to the

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mantra will bow the head to the heart

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and then blossom open here we go

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pressing into the earth reach the

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fingertips up this is like you're

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opening your shell and then fingertips

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come back and they walk themselves way

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back here and maybe pinkies even

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together so everyone will be different

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here I can walk my pinkies back a little

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quite a ways here that feels good

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lifting up through the armpit chest drop

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your chin to your chest sorry

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breathe

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and then gently release one arm at a

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time and we'll take whatever leg is on

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top or in front and do a little

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switcheroo just to play on the other

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side great inhale reach the arms all the

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way up and overhead

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exhale tilt to the rights and your left

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fingertips and do a side body stretch

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and you'll reach all the way up and

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exhale tilt to the left and your right

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fingertips into a side bolt a stretch

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and then inhale all the way up you're

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going to exhale rain it down once again

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walking the fingertips behind maybe you

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walk the pinkies together lift up

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through the armpit chest open your heart

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and drop the chin down and then one arm

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at a time we bend at the elbows we come

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forward inhale squeeze the shoulders up

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to the ears exhale drop them down inhale

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squeeze and lift exhale dropping down

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checking with the head the neck the

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shoulders inhale reach squeeze mmm and

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exhale sorry feel good and drop it down

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I like how on day one I'm like really

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reserved and my day 21 I'm like mm-hmm

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it's like that scene in planes trains

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and automobiles where John Candy's

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massaging his feet on the plane anyway

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right arm over the left arm we come to

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kind of a crossroads here so tempting at

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the elbows and then we're going to lift

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the fingertips up like hi-yah okay and

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then from here you might wrap the wrist

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and it you go arms you might not lift

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the elbows so you could just be here

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lifting lifting lifting lifting the

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elbows Eagle arms look the elbows and

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then gently release so we're going to

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unfold this today so that no no need to

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rush this thing with the shoulders

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crossing now left arm over the right

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elbows cross fingertips up

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and then you can stay here I like

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actually to stay here sometimes we crank

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ourselves in here in the night I kind of

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feel like we miss out on some other

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opening so maybe everyone for this time

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just keep the elbows kissing and reach

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the fingertips up reach the elbows up

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read read reach and then exhale release

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awesome

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let's dive forward onto all fours if

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you're in half Lotus unravel first and

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we'll take it away come to your tabletop

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position

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so a little cat-cow variation today I'm

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going to press them the tops of the feet

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I'm going to walk the palms just a

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little bit further out than normal and

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here I go I'm going to loop the

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shoulders drop the belly inhale so the

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same action as we usually do but on the

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exhale I'm going to start at the

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tailbone round the spine and send it all

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the way back to an extended Child's Pose

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okay looping the shoulders we press into

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the feet press into the palms inhale

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scoop the belly come forward and then

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exhale rounding through tailbone tucks

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we are through the spine and send it

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back it takes a while to find a little

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softness a little rhythm here but you'll

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find it looping the shoulders inhale

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sliding through belly front body

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stretching and exhale start at the tail

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curl and under walk it up the spine and

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send it back one more times here moving

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with the breath

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one last time

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Child's Pose awesome big breaths here

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gently walk the fingertips over towards

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the left actually go ahead and walk them

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off your mat if you can all the way to

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the left walk it off forehead folds down

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and then walk it through Center walk it

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off to the right relax the head this

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week come back to Center and we'll send

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it to down dog

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take your time getting there find what

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feels good when you arrive bending the

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knees as generously as you need peddling

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the feet melting the heart back tops of

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the shoulders well roll away from the

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ears and eventually find this inner

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rotation of the tops of the thighs

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spiraling in and out towards the back

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edge of your mat eventually coming to a

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place of stillness here and connect or

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reconnect with your breath and slowly

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step the feet right behind the hands and

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then slowly walk the feet together

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forward fold

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bend the knees super generously here

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breathe into the back body then inhale

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halfway lift here long neck exhale bow

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slowly roll it up press firmly into all

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four corners of the feet is you roll up

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through the spine roll the shoulders

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open and lift your heart stand up nice

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and tall take any mover that feels good

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here in the neck and shoulders we're

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going to come to a place of stillness

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whenever you're ready so take your time

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getting there and when you get there I

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believe I believe in myself it can be

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that simple

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and sending the fingertips out reach

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reach reach plug the shoulders in and

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once again cross the right elbow over

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the left hi-yah

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fingertips up towards the sky and then

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wrapping the arms for little Eagle arms

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here soft bend in the knees as you

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inhale lift the elbows exhale through

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all the shoulder blades down so there's

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a tendency to get caught here so create

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space by anchoring down plugging the

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shoulder blades in lifting up through

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the chest elbows reach fingertips for

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each big breath in big breath out

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release big breath in open the arms wide

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spread the fingertips exhale reel it

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into the heart great send the fingertips

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out plug the shoulders in this time

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crossing left elbow over the right and

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your tips up towards the sky

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again you can always stay here or wrap

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it around Eagle arms soft knees as you

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inhale elbows lift exhale shoulder

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blades shoulders down the back body down

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the body inhale lift and exhale ground

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one more time inhale lift and exhale

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unravel big breath in send the

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fingertips out open the chest open your

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heart

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oh and reel it in palms together

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beautiful here we go inhale reach it up

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exhale soft knees as you bow forward

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take it slow

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forward hold breathe then on your next

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inhale halfway lift flat back exhale

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fold inhale reach for the sky exhale

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hands to heart great walk up to the

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front of your mat if you haven't already

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and here we go again

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big breath in as you reach the arms up

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exhale down we go

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inhale halfway lift play here long neck

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and then exhale release plant the palms

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step it back to plank we got this press

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away from your yoga mat feel free to

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bend the knees a little bit or building

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strength but you might be a little sore

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so feel free to lower the knees and

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cross the ankles wherever you're at

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inhale look forward exhale hug the

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elbows into the side body or you can

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continue to play with 45 degrees to just

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nice conscious and the elbows and the

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shoulders taxing your shoulders as you

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lower all the way down good inhale Cobra

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move with your breath exhale release

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awesome curl the toes under press to all

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fours or all the way up to push-up and

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then send it back down dog beautiful

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inhale in exhale out inhale step the

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hands excuse-me step the feet right

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behind hands and forward fold inhale

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halfway lift exhale fold fold inhale

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bend the knees reach for the sky and

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exhale back down you go this time

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right away forward fold inhale halfway

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lift exhale bow plant the palms step or

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hop it back to plank again belly to

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Cobra or chaturanga to upward facing dog

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inhale open your heart and exhale back

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to down dog great getting the juices

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flowing here heating up the body walk

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the feet up to the hands or you can hop

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and inhale halfway lift exhale fold

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noticing all these bruises on the top of

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my foot inhale reach for the sky exhale

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hands to heart

00:14:32.540 --> 00:14:35.360
this time awesome beautiful close your

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eyes observe your breath observe the

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sensations in your body

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hmm and then soft knees jumping right in

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for more inhale reach exhale enjoy this

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move yes

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inhale halfway lift exhale bow this time

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step it back or hop it back to plank

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great slowly lower down belly to Cobra

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or chaturanga to upward facing dog

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Yogi's choice inhale in as you exhale

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make your way to down dog

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and on your next breath in drop the left

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heel and lift the right leg up high here

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we go my friends squeezing right knee

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all the way up and in towards the heart

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inhale three-legged dog exhale right

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knee kisses right elbow inhale

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three-legged dog you got it one more

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crossing over right knee kisses left

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elbow gorgeous three-legged dog and then

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step it up all the way up and into your

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lunge right into warrior one today here

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we go lifting the heart reaching the

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fingertips up towards the sky gather

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your bearings here nice and strong in

00:15:55.910 --> 00:15:58.150
the legs

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and send the fingertips forward plug the

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shoulders in left elbow crosses over the

00:16:07.170 --> 00:16:09.210
right and we find Eagle arms here or

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your version strong the legs as you

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inhale lift the elbows up and exhale

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strong foundation grounding through the

00:16:18.240 --> 00:16:23.070
back body shoulders anchored inhale and

00:16:23.070 --> 00:16:25.550
exhale

00:16:25.550 --> 00:16:29.100
create slowly release on a big breath in

00:16:29.100 --> 00:16:32.100
send the fingertips out big breath in

00:16:32.100 --> 00:16:34.380
and exhale hands to heart

00:16:34.380 --> 00:16:36.660
gather it all in lengthen the tailbone

00:16:36.660 --> 00:16:38.340
down so kind of a gentle tugging of the

00:16:38.340 --> 00:16:40.560
pelvis here very gentle great you should

00:16:40.560 --> 00:16:42.920
feel nice and strong that back leg

00:16:42.920 --> 00:16:46.020
beautiful inhale lift the sternum to the

00:16:46.020 --> 00:16:49.470
thumbs exhale connect your balance so

00:16:49.470 --> 00:16:51.120
hug the inner thighs in the midline

00:16:51.120 --> 00:16:53.630
pivot on the back foot

00:16:53.630 --> 00:16:57.180
beautiful lifting the back heel up one

00:16:57.180 --> 00:16:59.760
more breath here we got it in here and

00:16:59.760 --> 00:17:02.490
then exhale slowly start belly to the

00:17:02.490 --> 00:17:05.849
top of the thigh first step one and then

00:17:05.849 --> 00:17:07.470
fingertips to the mat our palms to the

00:17:07.470 --> 00:17:10.140
mat step two beautiful plant the palms

00:17:10.140 --> 00:17:12.060
step it back move through a vinyasa if

00:17:12.060 --> 00:17:13.500
you want to start to lift one leg have a

00:17:13.500 --> 00:17:16.650
little fun we can or you can skip it all

00:17:16.650 --> 00:17:20.369
together meet downward facing dog or you

00:17:20.369 --> 00:17:22.069
can sneak into little Child's Pose

00:17:22.069 --> 00:17:25.459
listen to your body

00:17:25.490 --> 00:17:30.000
believe in your intuition here in your

00:17:30.000 --> 00:17:38.160
wisdom once we're in down dog we'll

00:17:38.160 --> 00:17:42.780
return to a nice smooth breath when

00:17:42.780 --> 00:17:44.520
you're ready connect to your strength so

00:17:44.520 --> 00:17:45.990
cultivating a little core strength here

00:17:45.990 --> 00:17:47.820
we'll drop the right heel lift the left

00:17:47.820 --> 00:17:48.330
leg up high

00:17:48.330 --> 00:17:52.430
nose to knee shifting forward strong

00:17:52.430 --> 00:17:57.210
inhale three-legged dog exhale left knee

00:17:57.210 --> 00:18:00.440
to left elbow strong and nice and slow

00:18:00.440 --> 00:18:04.140
inhale three-legged dog exhale crossing

00:18:04.140 --> 00:18:07.740
over to the right elbow and one more

00:18:07.740 --> 00:18:10.970
time three-legged dog you got it

00:18:10.970 --> 00:18:16.830
exhale step it up warrior one pivoting

00:18:16.830 --> 00:18:18.540
on the back foot bending your front knee

00:18:18.540 --> 00:18:23.370
and rising up strong so gather your

00:18:23.370 --> 00:18:25.530
bearings find your nice foundation and

00:18:25.530 --> 00:18:27.810
then reach your fingertips up high big

00:18:27.810 --> 00:18:42.030
breath in get settled here connect great

00:18:42.030 --> 00:18:43.280
and let's send the fingertips forward

00:18:43.280 --> 00:18:48.060
plug the shoulders in cross the right

00:18:48.060 --> 00:18:51.720
elbow over the left maybe you find Eagle

00:18:51.720 --> 00:18:54.750
arms here and then strong in that back

00:18:54.750 --> 00:18:57.180
leg here we go inhale lift the elbows

00:18:57.180 --> 00:18:59.130
sink deep into that front knee and

00:18:59.130 --> 00:19:01.470
exhale grounding down through the

00:19:01.470 --> 00:19:08.120
shoulders strong legs inhale and exhale

00:19:08.120 --> 00:19:13.020
one more time inhale lift the elbows and

00:19:13.020 --> 00:19:16.590
exhale beautiful gently release big

00:19:16.590 --> 00:19:19.380
breath to send the arms out open palms

00:19:19.380 --> 00:19:23.730
and exhale to gather it all in palms

00:19:23.730 --> 00:19:26.540
together at the heart

00:19:26.690 --> 00:19:29.690
gorgeous

00:19:29.990 --> 00:19:32.430
slowly pivoting on the back foot here we

00:19:32.430 --> 00:19:34.020
go nice and articulate through the right

00:19:34.020 --> 00:19:36.480
foot we lift the heel and then spike it

00:19:36.480 --> 00:19:37.950
towards the back edge sink a little

00:19:37.950 --> 00:19:40.580
deeper stay calm

00:19:40.580 --> 00:19:45.510
beautiful big breath in here and big

00:19:45.510 --> 00:19:47.910
breath out as you slowly release belly

00:19:47.910 --> 00:19:50.490
to the top of the thigh first and then

00:19:50.490 --> 00:19:52.640
palms to them awesome

00:19:52.640 --> 00:19:54.930
moving through one last vinyasa here

00:19:54.930 --> 00:19:55.980
take it or leave it

00:19:55.980 --> 00:19:59.760
lifting maybe one leg or again maybe

00:19:59.760 --> 00:20:02.480
just move straight to Child's Pose

00:20:02.480 --> 00:20:08.610
slowly lower the knees send it back and

00:20:08.610 --> 00:20:11.629
notice your breath

00:20:12.330 --> 00:20:15.630
I believe I can finish the project that

00:20:15.630 --> 00:20:17.580
I've been working on forever I believe I

00:20:17.580 --> 00:20:20.930
can finish it by the end of the month I

00:20:20.930 --> 00:20:23.280
believe if we're meant to get the house

00:20:23.280 --> 00:20:25.320
we'll get it right so can you take a

00:20:25.320 --> 00:20:26.880
second here in your private little love

00:20:26.880 --> 00:20:28.980
cave and just connect to that mantra to

00:20:28.980 --> 00:20:32.550
see what happens how can I finish that

00:20:32.550 --> 00:20:42.570
sentence in a way that will serve me and

00:20:42.570 --> 00:20:47.040
after you have played around with that

00:20:47.040 --> 00:20:51.030
mantra a little bit maybe struggle with

00:20:51.030 --> 00:20:54.000
it even or rassled with it or maybe you

00:20:54.000 --> 00:20:57.780
loved it then we'll slowly press into

00:20:57.780 --> 00:21:00.180
the tops of the feet reach the

00:21:00.180 --> 00:21:02.820
fingertips up over towards the front

00:21:02.820 --> 00:21:04.310
edge of your mat if they're not already

00:21:04.310 --> 00:21:07.650
and begin to slowly carve in line with

00:21:07.650 --> 00:21:10.950
the nose to look forward now we're going

00:21:10.950 --> 00:21:13.320
to spread the fingertips slide them

00:21:13.320 --> 00:21:15.030
forward and come all the way on to the

00:21:15.030 --> 00:21:17.270
belly

00:21:20.990 --> 00:21:23.970
get situated here and then come all the

00:21:23.970 --> 00:21:25.700
way down we're gonna send the fingertips

00:21:25.700 --> 00:21:28.470
towards the back edge of the mat press

00:21:28.470 --> 00:21:31.110
the palms down for starters here and

00:21:31.110 --> 00:21:32.910
just kind of enter fingertips towards

00:21:32.910 --> 00:21:34.110
the back edge of your mat really

00:21:34.110 --> 00:21:35.430
creating space between the shoulders

00:21:35.430 --> 00:21:38.850
here should feel really good okay then

00:21:38.850 --> 00:21:41.820
chin comes to the mat here and we find

00:21:41.820 --> 00:21:47.370
our foundation big breath in big breath

00:21:47.370 --> 00:21:54.420
out big breath in again exhale connect

00:21:54.420 --> 00:21:56.280
to the earth press into your foundation

00:21:56.280 --> 00:22:01.650
and begin to lift the head neck heart up

00:22:01.650 --> 00:22:03.000
sorry she's got a little brain dead

00:22:03.000 --> 00:22:04.440
there tuck the chin into the chest

00:22:04.440 --> 00:22:06.440
lengthen through the back of the neck

00:22:06.440 --> 00:22:08.670
continue to lift into your fingertips

00:22:08.670 --> 00:22:11.160
now if you feel any fussiness on the

00:22:11.160 --> 00:22:13.110
lower back press into the pubic bone

00:22:13.110 --> 00:22:16.170
tuck your chin come a little lower okay

00:22:16.170 --> 00:22:20.800
it should feel good here now breathe

00:22:20.800 --> 00:22:26.080
and now we fly inhale in exhale lift the

00:22:26.080 --> 00:22:30.010
lower body the feet the ankles the shins

00:22:30.010 --> 00:22:31.930
the legs lift lip-lip poms are still on

00:22:31.930 --> 00:22:32.590
the earth here

00:22:32.590 --> 00:22:35.830
we're flying ready

00:22:35.830 --> 00:22:37.210
I've been waiting all practice to do

00:22:37.210 --> 00:22:42.130
this I believe I can fly I believe I can

00:22:42.130 --> 00:22:46.360
touch the sky keep your legs lifted from

00:22:46.360 --> 00:22:48.780
the inner thighs one more breath here

00:22:48.780 --> 00:22:51.400
and exhale with control best you can

00:22:51.400 --> 00:22:54.880
release I'm sorry if I'm annoying you

00:22:54.880 --> 00:22:56.530
hopefully I made you smile and then

00:22:56.530 --> 00:22:58.510
reach the fingertips all the way up and

00:22:58.510 --> 00:23:00.370
overhead down and we're going to fly one

00:23:00.370 --> 00:23:03.820
more time inhale in exhale locust

00:23:03.820 --> 00:23:06.880
lifting now the head of the heart the

00:23:06.880 --> 00:23:08.050
shoulders the fingertips reach forward

00:23:08.050 --> 00:23:10.690
no need to keep it to push it really

00:23:10.690 --> 00:23:12.310
high keep it nice and low here as you

00:23:12.310 --> 00:23:14.770
lift the legs spread the fingertips plug

00:23:14.770 --> 00:23:17.440
the shoulders in now you can play here

00:23:17.440 --> 00:23:20.380
inhaling lifting exhaling send the

00:23:20.380 --> 00:23:23.980
fingertips back inhale reach the

00:23:23.980 --> 00:23:30.040
fingertips forward exhale back inhale

00:23:30.040 --> 00:23:32.730
reach it forward soar here for a moment

00:23:32.730 --> 00:23:36.310
fly carve a line with your nose look

00:23:36.310 --> 00:23:38.830
gently forward and then exhale release

00:23:38.830 --> 00:23:40.990
everything bring your palms to stack as

00:23:40.990 --> 00:23:43.330
a pillow bring the two big toes to touch

00:23:43.330 --> 00:23:45.940
heels splay out left to right and we

00:23:45.940 --> 00:23:48.580
shake the hips the bum a little bit here

00:23:48.580 --> 00:23:50.410
should feel good gently shaking a little

00:23:50.410 --> 00:23:55.380
back and forth nice work

00:23:59.680 --> 00:24:01.820
great from here we're going to slowly

00:24:01.820 --> 00:24:04.250
roll into our backs so take your time

00:24:04.250 --> 00:24:05.540
get there however you like we're just

00:24:05.540 --> 00:24:08.270
going to flip the burgers rockin on to

00:24:08.270 --> 00:24:21.170
our backs take your time now when you

00:24:21.170 --> 00:24:22.880
get there reach the fingertips up

00:24:22.880 --> 00:24:25.400
towards the sky and drop the shoulders

00:24:25.400 --> 00:24:26.150
down

00:24:26.150 --> 00:24:29.630
once again plugging it then cross your

00:24:29.630 --> 00:24:31.100
right arm over your left and give

00:24:31.100 --> 00:24:33.230
yourself a hug here and this time see if

00:24:33.230 --> 00:24:35.000
you can get your fingers really

00:24:35.000 --> 00:24:36.350
underneath those shoulder blades at

00:24:36.350 --> 00:24:37.970
least try give yourself a little massage

00:24:37.970 --> 00:24:40.340
your little squeeze if it feels more

00:24:40.340 --> 00:24:41.690
stable to have the feet on the ground

00:24:41.690 --> 00:24:45.520
here do that

00:24:50.860 --> 00:24:54.320
I'm reaching back up left elbow over the

00:24:54.320 --> 00:24:56.090
right same thing give yourself a big hug

00:24:56.090 --> 00:25:00.679
here and now we're all singing I believe

00:25:00.679 --> 00:25:03.429
I can fly

00:25:03.429 --> 00:25:06.020
what are other songs with I believe in

00:25:06.020 --> 00:25:08.030
it how'd be fun leave in the comments

00:25:08.030 --> 00:25:09.410
below if you have time I know everyone's

00:25:09.410 --> 00:25:10.970
busy so maybe you don't have to practice

00:25:10.970 --> 00:25:14.630
but if you want to what other songs

00:25:14.630 --> 00:25:21.400
I believe there's do you believe in life

00:25:25.150 --> 00:25:27.820
so give yourself a little massage here

00:25:27.820 --> 00:25:33.200
letting go of any tension let the stress

00:25:33.200 --> 00:25:36.160
balls just dissipate and fall off you

00:25:36.160 --> 00:25:40.160
damn stress balls great and then inhale

00:25:40.160 --> 00:25:41.929
reach the arms all the way up exhale

00:25:41.929 --> 00:25:43.100
send them out

00:25:43.100 --> 00:25:46.880
Texas tea palms come down I'm just going

00:25:46.880 --> 00:25:48.500
to draw big circles with the knees so

00:25:48.500 --> 00:25:50.090
start with the right leg right knee

00:25:50.090 --> 00:25:52.100
comes all the way across the body up and

00:25:52.100 --> 00:25:55.130
over and around and then releasing down

00:25:55.130 --> 00:25:57.070
keep it going

00:25:57.070 --> 00:26:02.409
reaching up big circles

00:26:03.429 --> 00:26:06.679
crossing over the body when you open up

00:26:06.679 --> 00:26:08.059
here the outer edge of the right foot

00:26:08.059 --> 00:26:11.110
comes to the earth and slides it down

00:26:11.110 --> 00:26:14.660
and then eventually we reverse it which

00:26:14.660 --> 00:26:22.370
feels really great mmm

00:26:22.370 --> 00:26:24.480
anytime you're doing floor work it's a

00:26:24.480 --> 00:26:26.160
great time just kind of no excuse

00:26:26.160 --> 00:26:27.660
gravity's working in your favor to

00:26:27.660 --> 00:26:30.060
really have some nice solid breath

00:26:30.060 --> 00:26:32.670
time some good pranayama time so tap

00:26:32.670 --> 00:26:34.560
into that now it's great for it's great

00:26:34.560 --> 00:26:35.100
for everything

00:26:35.100 --> 00:26:40.159
here we go left leg big circles

00:26:54.980 --> 00:26:59.330
and reversing it whenever you ready

00:27:12.889 --> 00:27:16.830
and then when you feel satisfied release

00:27:16.830 --> 00:27:19.769
the left leg scoop the tailbone up you

00:27:19.769 --> 00:27:21.419
do this one knee at a time or you can

00:27:21.419 --> 00:27:23.009
tap into your core as you press into

00:27:23.009 --> 00:27:25.019
your foundation scoop the tailbone up

00:27:25.019 --> 00:27:28.409
and slowly lift the knees up great

00:27:28.409 --> 00:27:31.919
take it over to the left inhale to

00:27:31.919 --> 00:27:38.099
Center mount to the right inhale the

00:27:38.099 --> 00:27:46.529
center to the left inhale the center to

00:27:46.529 --> 00:27:51.089
the right inhale to Center wrap your

00:27:51.089 --> 00:27:53.099
arms around your legs give yourself a

00:27:53.099 --> 00:27:55.889
big ol hug and peel the nose up towards

00:27:55.889 --> 00:27:58.369
the knees

00:28:06.110 --> 00:28:08.750
intently release soles of the feet come

00:28:08.750 --> 00:28:13.100
to the mat we open the knees wide bring

00:28:13.100 --> 00:28:14.270
the hands to the belly

00:28:14.270 --> 00:28:16.130
so tabata can ascend just for a couple

00:28:16.130 --> 00:28:18.680
breaths here curl the shoulder blades

00:28:18.680 --> 00:28:22.040
down notice when you first started doing

00:28:22.040 --> 00:28:24.290
this during yoga camp how maybe the

00:28:24.290 --> 00:28:25.430
knees were up here and now they're

00:28:25.430 --> 00:28:30.920
starting to slowly slowly open hips we

00:28:30.920 --> 00:28:33.460
have you

00:28:37.750 --> 00:28:39.580
still trying to think of songs with I

00:28:39.580 --> 00:28:42.389
believe in them

00:28:47.470 --> 00:28:50.799
and then slowly from here press the

00:28:50.799 --> 00:28:53.259
soles of feet together and slide the

00:28:53.259 --> 00:28:54.659
toes out long

00:28:54.659 --> 00:28:57.190
eventually the soles the piece separate

00:28:57.190 --> 00:29:01.419
and we extend out long through the right

00:29:01.419 --> 00:29:02.919
leg yes

00:29:02.919 --> 00:29:06.429
extend out long through the left leg yes

00:29:06.429 --> 00:29:08.529
and then reach the arms up and overhead

00:29:08.529 --> 00:29:11.110
full body stretch and say the mantra one

00:29:11.110 --> 00:29:17.500
last time to yourself I believe great

00:29:17.500 --> 00:29:19.809
relax the legs relax the feet bring your

00:29:19.809 --> 00:29:24.360
arms gently to your sides palms face up

00:29:26.340 --> 00:29:29.080
open your mind open your heart to taking

00:29:29.080 --> 00:29:30.879
the mantra off the mat and into your

00:29:30.879 --> 00:29:32.679
every day you don't even have to say it

00:29:32.679 --> 00:29:34.929
or think it just there it lives inside

00:29:34.929 --> 00:29:44.950
now awesome one last final breath in

00:29:44.950 --> 00:29:50.799
here and exhale relaxing everything

00:29:50.799 --> 00:30:01.720
fully letting go I believe that this

00:30:01.720 --> 00:30:05.980
community is special I believe that the

00:30:05.980 --> 00:30:09.340
tools of yoga can help everyone in some

00:30:09.340 --> 00:30:13.450
way shape or form and I totally believe

00:30:13.450 --> 00:30:16.870
in the power of thought and conscious

00:30:16.870 --> 00:30:19.029
language and so I'm super stoked that

00:30:19.029 --> 00:30:20.440
you're going on this journey with me

00:30:20.440 --> 00:30:22.570
because it's definitely doing a number

00:30:22.570 --> 00:30:25.539
on me and I hope that I hope you're

00:30:25.539 --> 00:30:28.179
having any experience too anyway whoa

00:30:28.179 --> 00:30:30.940
almost got a little gushy there see you

00:30:30.940 --> 00:30:34.119
tomorrow homies namaste

00:30:34.119 --> 00:30:36.178
you

00:30:40.860 --> 00:30:42.919
you