WEBVTT

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hello my friends and welcome to 30 days

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of yoga camp it's day 23 time to be free

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the mantra today is I am secure it's a

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tough one let's get started

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okay dope today we're going to begin

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lying flat on the back so come on to the

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ground take a second to get situated

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here it always takes just a moment right

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to get settled in so begin to get

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settled in here and whenever you're

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ready just let the hands rest gently on

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the hip points here and the elbows down

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on the ground then go ahead and soften

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through your feet so we'll start to

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engage things here in a second but just

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begin by letting the weight of the body

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go closing your eyes and taking a big

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breath in exhale out through the nose or

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mouth and again big breath in big breath

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out and one more time here big breath in

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big breath out good inhale reach the

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arms up and overhead begin to engage the

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legs press into the heels toes up

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towards the sky just a nice easy full

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body stretch here big breath in exhale

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two more like that inhale big breath and

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exhale and keep reaching big breath and

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exhale floating the palms down to your

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sides

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awesome we're gonna take both knees in

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towards the heart here scoop the

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tailbone up so the lower back is flush

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with the mat then nice and easy turn the

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palms face up open through the chest

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open through the heart

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inhale in on an exhale slowly peel the

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nose up towards the knees or towards the

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feet so see if you can keep an openness

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in the chest here let the elbow creases

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shine up towards the sky so just slowly

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waking up

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that that core lighting that fire in the

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belly just nice and slow here if you

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need a little more you can lift the

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shins parallel to the ceiling and just

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maintain awareness in the neck here

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one more breath and then exhale release

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everything knees wide arms at your sides

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soles of the feet together recline to

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cobblers pose here three breaths here we

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go inhale in big exhale out inhale and

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exhale one more time inhale big exhale

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close your eyes keep playing with your

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breath here

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mmm the mantra today I am secure say it

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to yourself if I am secure isn't

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resonating maybe you switch it up again

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we've talked about you know playing with

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these mantras maybe it's I feel secure

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close your eyes

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continue to deepen the breath feel the

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weight of the legs dropping down the

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hips heavy fingertips soft let's take a

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breather Here I am secure

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okay then press into the soles of the

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feet draw the toes down take your heels

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as wide as your yoga mat so coming into

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a little reclined star pose here just

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creating a big X with the body so x

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marks the spot kind of doing the

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physical manifestation of like okay you

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are Here I am Here I am secure you guys

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know that feeling that feeling I'm sure

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you know we've all had this feeling

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right where you're like I don't know I

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don't know where the rents gonna come

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but it's gonna come if you're an artist

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then you should know what I'm talking

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about

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or I don't know what's gonna happen and

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it's gonna work out but I can either

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freak out about it and fret about it and

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poison myself or I can just trust be

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secure in the moment be secure with who

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I am in the path that I've chosen or the

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path that has chosen me so we're being

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super bold here and just coming into

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like an x mark the spot pose feel the

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weight of the body on the earth close

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your eyes and imagine the earth rising

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up to meet you continue to deepen your

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breath and again we say I am secure or I

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feel secure I'm secure in this moment I

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am secure with my body

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a couple more nice conscious breaths

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here in this shape in this space so good

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for the body just rest then nice and

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slow starting with the fingertips bring

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the fingertips in and slowly the arms in

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and cross the left arm over the right as

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you give yourself a big hug

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squeeze maybe the arms are a little sore

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from your practice you've been doing

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awesome lately so maybe you give

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yourself a little rub and maybe you just

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maybe you need a hug today I mean I

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don't want to sound too hokey but

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sometimes dude take it well hug from

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yourself I am secure

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keep saying it keep breathing

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inhale open out big stretch spread the

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fingertips spread the toes and then

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opposite arm on top

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right arm on top this time same thing

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give yourself a hug wiggle the

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fingertips underneath the shoulder

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blades here if it feels good and one

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more time we say to ourselves quietly or

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outloud I am secure unravel the arms

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take them to the outer edge of the legs

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slowly walk the feet in inhale in exhale

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the knees up towards the heart take the

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hands to the backs of the thighs and

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just a couple seconds to rock and roll

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here tend to your lower back tend to the

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sacrum mmm and for me the mantra I am

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secure it can get a little serious at

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least I was noticing that earlier today

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I mean I was doing my homework so I am

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secure right is it better to say I am

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insecure or I'm secure this is that

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simple

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so so focus on your mantra drop your pin

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down x marks the spot and then don't

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forget to have a little fun today we're

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gonna we're gonna start by rocking and

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rolling whenever you're ready front to

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back

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notice is rock-and-roll movement has

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gotten a little easier maybe the body

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feels less heavy maybe the mind is just

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more open to play give it one more rock

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and we're all massaging the spine

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finding what feels good and then we'll

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rock all the way up to a nice

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cross-legged seat set up nice and tall

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here problems coming to the tops of the

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knees loop the shoulders a couple times

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forward up and back

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warming up the body continuing to deepen

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the breath

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and then relax the shoulders down tag a

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little weight in the elbows here notice

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if you're coming forward or if you're

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rounding the spine if this is the shape

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that your body is in let's find a little

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support by lifting the hips up on a

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blanket a pillow or a block or a book or

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a small child just kidding I love kids

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I'm just playing I just wanted you to

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laugh right not take it too seriously

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that I am secure mantra can get a little

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like am i but I don't know what's going

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on so remember the affirmations you know

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they're not always gonna be like yeah

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super easy breezy believable we're in

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we're committing to a process right and

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enjoying the journey sitting on blocks

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blankets small children just kidding

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okay sit up nice and tall head of her

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heart heart over pelvis and ultimately

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I'm just trying to make you smile a

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little bit and stay present big circles

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with the nose

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one way and then the other

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mm yeah great then uncross the legs

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we're going to send the left leg out and

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then make sure you activate through that

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left foot right away we're going to

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cross the right ankle over so we've done

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this together here and now we're

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crossing the right foot over great

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inhale reach the left fingertips up

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super high exhale take it over towards

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the outer edge of your right leg that's

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what it's called and then we're taking a

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second here to just notice what's going

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on to the spine that's why I told you to

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find support by lifting the hip so if

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you are already here because we're

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wanting to slowly find this length here

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and the finger the right fingertips are

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not behind us yet because that we have a

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tendency to kind of sink back here

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crunch into those fingertips so we're

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here today inhale lift and lengthen

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exhale journey into your twist

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eventually we can release the right

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fingertips down maybe but just notice

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those kind of old habits especially if

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you've been doing yoga for a while to

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kind of plant and crank so keep it in

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the spine connect you to the energy

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you're just warming up here so we're

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going to come into another twist later

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so no need to rush it close your eyes

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visualize the spine from the crown of

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the tail all from the crown of the tail

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the tip of the tail all the way up to

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the crown of the head relax your

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shoulders down one more breath here

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and slowly unravel we'll send the right

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foot out and lift the left knee up

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activate through your extended leg and

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then cross the left foot over inhale

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really really really really sit up nice

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and tall reach the right fingertips up

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towards the sky fine length and then

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outer edge here of the arm the leg then

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before you sink back here and maybe you

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just don't think back in this in this

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first twist see if you can find that

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support from what's in whatever that

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means to you for me it means engaging

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from the base here drawing energy yet I

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mean sitting up nice and tall

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visualizing space between each vertebra

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like really really rising up and then

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hugging the lower ribs in drawing my

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navel in and all that jazz stop left

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fingertips maybe come behind and then

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just notice if you kind of went into old

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habits there

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big bath big breath in through the nose

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big breath out through the nose

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gods end out there slowly unravel really

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nice send both legs out long inhale

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reach lengthen through both side bodies

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firm down through both legs inhale in

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exhale bend the knees softly send it

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forward fingertips touch the ankles the

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toes maybe maybe not

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and then they trace all the way back up

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and we inhale reach exhale melting

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forward use the whole inhale to reach

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reach reach inhale exhale cascading down

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here one more time inhale reach exhale

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soft bend in the knees active through

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the feet forward fold take a second here

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breathe into the back body again you can

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bend the knees super generously here no

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need to try to crank into some certain

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shape that you think you need to be in

00:14:01.019 --> 00:14:05.779
your body knows so listen to your body

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why did I say it like that listen to

00:14:08.069 --> 00:14:10.459
your body

00:14:13.999 --> 00:14:17.550
great then slowly we'll unravel

00:14:17.550 --> 00:14:20.999
lift the knees up cross the ankles and

00:14:20.999 --> 00:14:26.670
dive forward onto all fours notice what

00:14:26.670 --> 00:14:28.350
your body feels like today little lights

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are you like whoo guys feeling good

00:14:30.329 --> 00:14:31.860
feeling secure notice if you're feeling

00:14:31.860 --> 00:14:34.529
a little heavy we're gonna use this

00:14:34.529 --> 00:14:37.829
practice the opportunity to go through

00:14:37.829 --> 00:14:40.319
our checklist as I like to say pulling

00:14:40.319 --> 00:14:42.629
the shoulders back pressing up and out

00:14:42.629 --> 00:14:47.610
of the yoga mat we're gonna use this

00:14:47.610 --> 00:14:50.279
checklist this opportunity to check in

00:14:50.279 --> 00:14:53.699
with the body expand awareness and tend

00:14:53.699 --> 00:14:55.529
to whatever needs to be attended to

00:14:55.529 --> 00:14:58.410
today so just listen one more breath

00:14:58.410 --> 00:14:59.819
here just going through the checklist

00:14:59.819 --> 00:15:02.759
may look like I'm not doing much but I

00:15:02.759 --> 00:15:04.410
am I'm pressing into the tops of the

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feet pressing away from your yoga mat

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I'm tending to a little in

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maybe I'm lengthening through the neck

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one more breath here wherever you are

00:15:16.250 --> 00:15:19.050
and then on an exhale curl the toes

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under and send it up to down dog

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take a second to paddle it out

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and then find stillness here close your

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eyes and repeat the mantra I am secure

00:15:42.680 --> 00:15:47.010
rock on then slowly lower the knees will

00:15:47.010 --> 00:15:48.560
come on to the tops of the feet and

00:15:48.560 --> 00:15:51.300
cat-cow dropping the belly inhale heart

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forward exhale rounding the spine inhale

00:15:57.900 --> 00:16:05.060
heart forward exhale talking the tail

00:16:05.720 --> 00:16:12.110
one more inhale and exhale

00:16:12.110 --> 00:16:14.940
great now curl the toes under and inhale

00:16:14.940 --> 00:16:17.360
drop the belly heart forward

00:16:17.360 --> 00:16:19.730
now exhale press in your foundation

00:16:19.730 --> 00:16:22.760
exhale downward dog

00:16:22.760 --> 00:16:26.370
slow your roll inhale towstee curl to

00:16:26.370 --> 00:16:31.070
your knees softly drop heart forward

00:16:31.070 --> 00:16:33.990
exhale press into all ten fingerprints

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send it back down dog we just do three

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more of these nice and slow inhale

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slowly lower the knees loop the

00:16:42.060 --> 00:16:43.980
shoulders press up and out of your

00:16:43.980 --> 00:16:48.360
foundation heart forward exhale rounding

00:16:48.360 --> 00:16:49.830
sending back

00:16:49.830 --> 00:16:53.190
melting the heart down dog and help

00:16:53.190 --> 00:16:57.630
rolling through the toes softly landing

00:16:57.630 --> 00:17:05.910
there inhale exhale Auto inhale heart

00:17:05.910 --> 00:17:11.910
forward last time exhale thighs back

00:17:11.910 --> 00:17:17.099
hearts back hips up down dog great nice

00:17:17.099 --> 00:17:18.990
and slow walk it up towards the front

00:17:18.990 --> 00:17:21.780
edge of your mat take your time come to

00:17:21.780 --> 00:17:27.569
a nice forward fold create a happy place

00:17:27.569 --> 00:17:29.400
here for yourself mindful in the feet

00:17:29.400 --> 00:17:31.110
tending to the wrists if you need to

00:17:31.110 --> 00:17:34.050
here rocking a little side to side let

00:17:34.050 --> 00:17:37.650
the head go with the heart melt close

00:17:37.650 --> 00:17:40.070
your eyes

00:17:44.250 --> 00:17:48.250
and take your time here remember why you

00:17:48.250 --> 00:17:50.830
came to practice today and slowly we'll

00:17:50.830 --> 00:17:55.350
roll it up all the way to Mountain

00:18:04.620 --> 00:18:07.380
and today when you rise up into your

00:18:07.380 --> 00:18:09.540
beautiful Mountain Pose see if you can

00:18:09.540 --> 00:18:12.840
find something new whatever that means

00:18:12.840 --> 00:18:15.860
to you maybe it's shifting the weight

00:18:15.860 --> 00:18:19.110
maybe I mean maybe it's just movement

00:18:19.110 --> 00:18:22.890
that you your brain isn't telling you to

00:18:22.890 --> 00:18:32.460
do but your body is it's hard sharing

00:18:32.460 --> 00:18:34.700
yoga and usually think about everything

00:18:34.700 --> 00:18:37.110
it's good and it definitely makes me a

00:18:37.110 --> 00:18:40.380
better teacher better guide a better

00:18:40.380 --> 00:18:41.760
person here we go

00:18:41.760 --> 00:18:44.880
open the palms spread the toes see if

00:18:44.880 --> 00:18:46.320
you can find something new and then come

00:18:46.320 --> 00:18:51.809
to a nice still mountain and we begin to

00:18:51.809 --> 00:18:54.320
deepen the breath

00:18:56.809 --> 00:18:59.790
what are you waiting for begin to deepen

00:18:59.790 --> 00:19:04.080
the breath nourishing the body and all

00:19:04.080 --> 00:19:08.780
its systems with this nice nice breath

00:19:10.250 --> 00:19:13.080
and then we'll begin to link breath with

00:19:13.080 --> 00:19:17.460
movement inhale reaching arms up full

00:19:17.460 --> 00:19:20.790
body stretch and exhaling fingertips

00:19:20.790 --> 00:19:25.170
down forward fold inhale halfway lift

00:19:25.170 --> 00:19:28.470
soft and easy here keep it soft find

00:19:28.470 --> 00:19:33.540
that flat back and then exhale forward

00:19:33.540 --> 00:19:35.360
fold

00:19:35.360 --> 00:19:39.080
plant the palms step it back to a plank

00:19:39.080 --> 00:19:42.330
don't panic nice and strong here pedal

00:19:42.330 --> 00:19:44.400
it out if you need to go through your

00:19:44.400 --> 00:19:47.010
checklist find that action stacking the

00:19:47.010 --> 00:19:48.900
bones with your alignment you got this

00:19:48.900 --> 00:19:50.390
one more breath

00:19:50.390 --> 00:19:53.460
then on an exhale slowly lower down to

00:19:53.460 --> 00:19:55.110
the belly feel free to lower your knees

00:19:55.110 --> 00:19:58.080
come on to the belly press into the tops

00:19:58.080 --> 00:20:01.640
of the feet and inhale baby Cobra

00:20:01.640 --> 00:20:05.670
open the chest pull the elbows back find

00:20:05.670 --> 00:20:06.900
your breath here notice if you're

00:20:06.900 --> 00:20:10.610
cutting off your breath breathe deep and

00:20:10.610 --> 00:20:13.590
then slowly make your way down breathe

00:20:13.590 --> 00:20:14.800
out

00:20:14.800 --> 00:20:18.280
curl the toes under and come all the way

00:20:18.280 --> 00:20:21.370
back to that plank strong big breath in

00:20:21.370 --> 00:20:23.980
big breath out sends you back to down

00:20:23.980 --> 00:20:30.490
dog inhale and exhale drop the left heel

00:20:30.490 --> 00:20:33.400
inhale lift the right leg up high exhale

00:20:33.400 --> 00:20:37.750
step it up into a nice low lunge inhale

00:20:37.750 --> 00:20:40.390
come up onto the fingertips open your

00:20:40.390 --> 00:20:44.200
heart chest forward and exhale lowering

00:20:44.200 --> 00:20:46.750
the back knee pulling it back nice

00:20:46.750 --> 00:20:51.250
runners stretch and rolling forward

00:20:51.250 --> 00:20:55.350
slowly rolling through that right foot

00:20:55.350 --> 00:20:58.060
coming back on the fingertips and coming

00:20:58.060 --> 00:20:59.800
back to your low lunge so lift that back

00:20:59.800 --> 00:21:04.090
knee great inhale in exhale plant the

00:21:04.090 --> 00:21:06.100
palms spread the fingertips wide like

00:21:06.100 --> 00:21:08.350
starfish connect to your core draw the

00:21:08.350 --> 00:21:11.460
navel in as you step the right foot back

00:21:11.460 --> 00:21:14.110
slowly lower down belly to Cobra or

00:21:14.110 --> 00:21:16.300
shift your weight chaturanga hold here

00:21:16.300 --> 00:21:18.820
for one breath in chaturanga and then

00:21:18.820 --> 00:21:21.700
shifting forward to your up dog again

00:21:21.700 --> 00:21:23.740
we're all doing our own variations here

00:21:23.740 --> 00:21:26.800
in that vinyasa and then to downward

00:21:26.800 --> 00:21:31.500
facing dog stick with it

00:21:31.590 --> 00:21:34.480
drop the right heel lift the right leg

00:21:34.480 --> 00:21:37.420
up high you got this big breath exhale

00:21:37.420 --> 00:21:41.920
step it up a nice low lunge come up onto

00:21:41.920 --> 00:21:43.630
the fingertips open up through the chest

00:21:43.630 --> 00:21:50.740
breathe breathe breathe great then

00:21:50.740 --> 00:21:53.170
slowly lower right knee down flip the

00:21:53.170 --> 00:21:55.030
left toes up towards the sky and send it

00:21:55.030 --> 00:21:56.830
back little runners stretch here just

00:21:56.830 --> 00:22:01.750
checking in and then slowly rolling

00:22:01.750 --> 00:22:04.060
through the left foot opening up through

00:22:04.060 --> 00:22:06.250
the chest the heart again let your heart

00:22:06.250 --> 00:22:09.010
radiate forward lots of energy as you

00:22:09.010 --> 00:22:10.960
draw the shoulders away and lift the

00:22:10.960 --> 00:22:14.410
back knee up again big breath in lied on

00:22:14.410 --> 00:22:16.540
the fingertips big breath out as you

00:22:16.540 --> 00:22:18.340
plant the palms spread the fingertips

00:22:18.340 --> 00:22:20.380
wide connect to your lower belly so

00:22:20.380 --> 00:22:22.840
check out what's going on in your core

00:22:22.840 --> 00:22:25.370
as you step this left foot back

00:22:25.370 --> 00:22:29.440
yeah belly to Cobra or chaturanga to

00:22:29.440 --> 00:22:33.020
upward-facing dog play move with your

00:22:33.020 --> 00:22:36.380
breath on an exhale everyone send it

00:22:36.380 --> 00:22:38.680
back Child's Pose

00:22:38.680 --> 00:22:44.600
take a rest so keep paying attention to

00:22:44.600 --> 00:22:48.800
your breath here you might wiggle the

00:22:48.800 --> 00:22:52.420
fingertips or tend to the wrists here

00:22:52.420 --> 00:22:55.190
you might gently rock the head side to

00:22:55.190 --> 00:23:04.790
side massaging the forehead known as if

00:23:04.790 --> 00:23:06.770
you're holding any tightness or tension

00:23:06.770 --> 00:23:12.520
in the shoulders or in the job

00:23:18.490 --> 00:23:21.530
and slowly reach the fingertips back up

00:23:21.530 --> 00:23:23.870
if they are not already activate through

00:23:23.870 --> 00:23:25.850
the arms lifting the elbows and we'll

00:23:25.850 --> 00:23:29.510
come back up to all fours curl by toes

00:23:29.510 --> 00:23:33.320
under and send the hips up down up guys

00:23:33.320 --> 00:23:35.240
doing great stick with me here we go

00:23:35.240 --> 00:23:39.080
bend the knees looking forward inhale in

00:23:39.080 --> 00:23:43.780
on an exhale hop jump float to the top

00:23:44.890 --> 00:23:49.190
find your forward fold and then inhale

00:23:49.190 --> 00:23:53.510
halfway lift exhale bow bend the knees

00:23:53.510 --> 00:23:56.180
inhale reach for the sky full breath

00:23:56.180 --> 00:23:59.480
here reach reach reach and exhale hands

00:23:59.480 --> 00:24:02.290
to heart great bend the knees generously

00:24:02.290 --> 00:24:05.270
so send the hip points back back back

00:24:05.270 --> 00:24:07.910
back bend the knees generously and swim

00:24:07.910 --> 00:24:09.410
the fingertips around to interlace

00:24:09.410 --> 00:24:11.270
knuckles down and way as you open up

00:24:11.270 --> 00:24:13.670
through the chest tuck the tailbone

00:24:13.670 --> 00:24:19.580
slightly here lift the toes and one more

00:24:19.580 --> 00:24:24.140
breath and then we'll slowly break free

00:24:24.140 --> 00:24:25.880
straighten through the legs and reach

00:24:25.880 --> 00:24:29.750
the arms up high full breath exhale melt

00:24:29.750 --> 00:24:35.740
it down inhale halfway lift your version

00:24:35.740 --> 00:24:39.320
exhale bow step or hop it back to plank

00:24:39.320 --> 00:24:41.480
spread the palms stay connected to your

00:24:41.480 --> 00:24:45.230
Center slowly lower down belly to Cobra

00:24:45.230 --> 00:24:49.910
or chaturanga to upward facing dog big

00:24:49.910 --> 00:24:51.770
breath in here is you open your heart

00:24:51.770 --> 00:24:55.370
play big breath out as you send it back

00:24:55.370 --> 00:25:00.980
I don't mukha down dog here we go drop

00:25:00.980 --> 00:25:03.010
the left heel lift the right leg up high

00:25:03.010 --> 00:25:06.050
and then slowly sending it up into your

00:25:06.050 --> 00:25:07.400
lunge keep breathing

00:25:07.400 --> 00:25:09.650
pivot on the back foot and find warrior

00:25:09.650 --> 00:25:14.750
one nice and slow here as we build

00:25:14.750 --> 00:25:19.310
strong foundation get settled in inhale

00:25:19.310 --> 00:25:22.460
reach the arms up high and exhale

00:25:22.460 --> 00:25:24.080
grounding down through the shoulders

00:25:24.080 --> 00:25:28.130
finding strong strong footing big breath

00:25:28.130 --> 00:25:28.900
in

00:25:28.900 --> 00:25:31.210
big breath out as you open up to Warrior

00:25:31.210 --> 00:25:33.900
2 whoa

00:25:34.020 --> 00:25:37.840
strong footing here looping through the

00:25:37.840 --> 00:25:40.590
shoulders finding that lift in the heart

00:25:40.590 --> 00:25:42.909
and straighten through that front leg

00:25:42.909 --> 00:25:44.799
and then send the right fingertips all

00:25:44.799 --> 00:25:48.640
the way up and over left hand can come

00:25:48.640 --> 00:25:50.679
to the sacrum or slide down the back leg

00:25:50.679 --> 00:25:51.850
just careful not to put a lot of weight

00:25:51.850 --> 00:25:56.169
on it here inhale reach exhale back to

00:25:56.169 --> 00:26:00.220
warrior two extended side angle right

00:26:00.220 --> 00:26:02.710
elbow to the top of the right thigh nice

00:26:02.710 --> 00:26:05.950
and soft and we send the left fingertips

00:26:05.950 --> 00:26:07.809
all the way up towards the front of the

00:26:07.809 --> 00:26:10.899
yoga mat today draw the shoulders away

00:26:10.899 --> 00:26:12.909
tug them down as we've been doing if you

00:26:12.909 --> 00:26:14.980
want to open up here you can and I feel

00:26:14.980 --> 00:26:18.640
free to play with the arm big breath in

00:26:18.640 --> 00:26:22.059
big breath out brings you back and we

00:26:22.059 --> 00:26:24.100
move through a little vinyasa feel free

00:26:24.100 --> 00:26:25.600
to skip it and send it straight to down

00:26:25.600 --> 00:26:32.799
dog moving with your breath well meet

00:26:32.799 --> 00:26:37.390
and down dog drop the right heel when

00:26:37.390 --> 00:26:39.070
you arrive inhale lift the left leg up

00:26:39.070 --> 00:26:42.340
high and step it up into your lunge move

00:26:42.340 --> 00:26:43.779
nice and slow as you pivot on the back

00:26:43.779 --> 00:26:45.760
foot and find your warrior one nice and

00:26:45.760 --> 00:26:46.330
strong

00:26:46.330 --> 00:26:50.409
take your time enjoy the process it's no

00:26:50.409 --> 00:26:54.279
rush when your arms reach go ahead and

00:26:54.279 --> 00:26:55.870
take a big breath in to find that

00:26:55.870 --> 00:26:57.880
stretch press away from that back foot

00:26:57.880 --> 00:27:00.370
engage the right inner thigh and then

00:27:00.370 --> 00:27:03.399
exhale shoulders down inhale reach

00:27:03.399 --> 00:27:07.059
exhale warrior two so really really

00:27:07.059 --> 00:27:16.240
strong footing here strong breath and

00:27:16.240 --> 00:27:18.010
pressing all four corners of that right

00:27:18.010 --> 00:27:19.600
foot begin to straighten the front leg

00:27:19.600 --> 00:27:21.520
and send the left fingertips all the way

00:27:21.520 --> 00:27:26.080
up and over lengthening through both

00:27:26.080 --> 00:27:27.789
side bodies careful not to collapse here

00:27:27.789 --> 00:27:30.460
we inhale reach reach reach reach reach

00:27:30.460 --> 00:27:34.590
and then exhale back to warrior two

00:27:34.590 --> 00:27:37.330
extended side angle here we go inhale in

00:27:37.330 --> 00:27:40.690
exhale soften left elbow to the top of

00:27:40.690 --> 00:27:42.200
the left thigh careful not to collapse

00:27:42.200 --> 00:27:45.050
here my friends keep that integrity then

00:27:45.050 --> 00:27:46.640
reach the right fingertips all the way

00:27:46.640 --> 00:27:48.890
up and overhead keep the shoulder

00:27:48.890 --> 00:27:51.170
plugged in and we breathe here pressing

00:27:51.170 --> 00:27:55.180
into the outer edge of that back foot

00:27:55.180 --> 00:27:59.800
opportunity here for variation to play

00:27:59.800 --> 00:28:03.110
take one more breath and then you can

00:28:03.110 --> 00:28:06.020
exhale to slowly send it back to your

00:28:06.020 --> 00:28:08.870
lunge plant the palms move through a

00:28:08.870 --> 00:28:11.120
flow that feels good for you and we'll

00:28:11.120 --> 00:28:14.080
meet in child's pose

00:28:14.500 --> 00:28:17.800
take a rest

00:28:26.519 --> 00:28:35.220
take a nice big inhale in and letting go

00:28:36.690 --> 00:28:37.960
awesome

00:28:37.960 --> 00:28:40.539
from here we'll slowly bring it back up

00:28:40.539 --> 00:28:45.360
to all fours and walk the knees out wide

00:28:45.450 --> 00:28:47.890
press into the tops of the feet here big

00:28:47.890 --> 00:28:48.970
toes to touch

00:28:48.970 --> 00:28:50.679
pelvis is gonna rock up towards the sky

00:28:50.679 --> 00:28:52.390
as you inhale reach the right fingertips

00:28:52.390 --> 00:28:58.929
forward exhale thread the needle so I

00:28:58.929 --> 00:29:01.450
really teach a public class where I

00:29:01.450 --> 00:29:03.429
don't do this now that's because we all

00:29:03.429 --> 00:29:06.700
have our thinking any cell phones and

00:29:06.700 --> 00:29:10.330
whatnot so we need to counter that this

00:29:10.330 --> 00:29:14.110
is nice nice for that nice generous

00:29:14.110 --> 00:29:17.470
twist in the upper back body reap the

00:29:17.470 --> 00:29:19.960
full benefits of this asana by breathing

00:29:19.960 --> 00:29:23.710
deep by finding a strong foundation even

00:29:23.710 --> 00:29:25.649
here pressing on the tops of the feet

00:29:25.649 --> 00:29:29.980
pressing into the parts of the body that

00:29:29.980 --> 00:29:30.909
are touching the earth

00:29:30.909 --> 00:29:34.769
maybe you listen to the left elbow up

00:29:34.769 --> 00:29:38.380
breathe deep here if you want to

00:29:38.380 --> 00:29:40.470
challenge your Center your core you can

00:29:40.470 --> 00:29:44.769
slide the left toes out here finding

00:29:44.769 --> 00:29:46.990
that sit bone to heel connection hugging

00:29:46.990 --> 00:29:49.659
the lower ribs in keep the left toes on

00:29:49.659 --> 00:29:53.320
the earth breathe deep here and then if

00:29:53.320 --> 00:29:56.049
the left leg is extended slowly reel it

00:29:56.049 --> 00:30:01.029
back in and we'll all come back slowly

00:30:01.029 --> 00:30:03.940
unraveling through Center taking a deep

00:30:03.940 --> 00:30:05.950
breath in to reach the left fingertips

00:30:05.950 --> 00:30:08.409
forward and then sending it in and

00:30:08.409 --> 00:30:11.820
underneath the bridge of the right arm

00:30:11.940 --> 00:30:16.149
same thing here nice long smooth deep

00:30:16.149 --> 00:30:20.169
breaths and then slowly finding this

00:30:20.169 --> 00:30:26.139
connection to your foundation go in a

00:30:26.139 --> 00:30:28.379
little deeper

00:30:31.380 --> 00:30:33.760
just for fun just to connect to that

00:30:33.760 --> 00:30:35.620
Center try to throw yourself off balance

00:30:35.620 --> 00:30:38.050
a little bit here but maintain that

00:30:38.050 --> 00:30:40.780
strength that connection within you can

00:30:40.780 --> 00:30:42.250
curl the right toes under find this

00:30:42.250 --> 00:30:43.990
strong sit bone to heel connection in

00:30:43.990 --> 00:30:46.540
the right leg breathe deep I'm not

00:30:46.540 --> 00:30:49.480
crashing onto my neck here strong in the

00:30:49.480 --> 00:30:59.140
body take one more breath if the leg is

00:30:59.140 --> 00:31:01.570
extended slowly begin to reel it back in

00:31:01.570 --> 00:31:05.440
with control big toes to touch I unravel

00:31:05.440 --> 00:31:09.640
I walk the palms out and I send it back

00:31:09.640 --> 00:31:12.550
extended Child's Pose knees as wide as

00:31:12.550 --> 00:31:14.830
the mat this time fingertips actively

00:31:14.830 --> 00:31:16.660
actively reaching towards the front end

00:31:16.660 --> 00:31:22.890
of the mat lift the elbows elbow creases

00:31:22.890 --> 00:31:27.090
shine up towards the sky

00:31:31.470 --> 00:31:34.030
great then press into your fingerprints

00:31:34.030 --> 00:31:36.550
even more tug the shoulders back and let

00:31:36.550 --> 00:31:39.010
the hard slide through all the way onto

00:31:39.010 --> 00:31:42.100
the belly mindful the knees here press

00:31:42.100 --> 00:31:43.290
into the tops of the feet

00:31:43.290 --> 00:31:45.460
now slowly we're gonna walk the

00:31:45.460 --> 00:31:47.890
fingertips off the mat here tenth the

00:31:47.890 --> 00:31:49.360
palms so lift the center of the palms

00:31:49.360 --> 00:31:51.250
but press into all ten fingerprints

00:31:51.250 --> 00:31:54.670
watch out hoodie press into your

00:31:54.670 --> 00:31:57.300
foundation pubic bone into the earth

00:31:57.300 --> 00:31:59.410
inhale tuck the chin into the chest

00:31:59.410 --> 00:32:03.130
slowly roll up through the spine exhale

00:32:03.130 --> 00:32:07.330
release and heel maybe grow a little

00:32:07.330 --> 00:32:12.550
taller and exhale release don't push it

00:32:12.550 --> 00:32:15.280
shoulders and ears have lots of space so

00:32:15.280 --> 00:32:16.540
if you find yourself here you need to

00:32:16.540 --> 00:32:18.190
keep it nice and low working on the

00:32:18.190 --> 00:32:20.230
shoulders in time I've been doing this a

00:32:20.230 --> 00:32:21.910
while you'll be able to shine the eyes

00:32:21.910 --> 00:32:23.890
of the elbows forward and find length in

00:32:23.890 --> 00:32:25.960
a little King Cobra here but take your

00:32:25.960 --> 00:32:27.910
time right if it doesn't feel good it

00:32:27.910 --> 00:32:31.830
doesn't feel good so back up the truck

00:32:31.830 --> 00:32:34.960
one more breath wherever you are and

00:32:34.960 --> 00:32:36.350
then

00:32:36.350 --> 00:32:39.950
the exhale release you down awesome

00:32:39.950 --> 00:32:43.130
plant the palms last plank here you got

00:32:43.130 --> 00:32:45.110
it curl the toes under and press up

00:32:45.110 --> 00:32:52.090
strong five breaths here strong body

00:32:57.880 --> 00:33:03.360
long neck strong foundation

00:33:03.360 --> 00:33:06.280
one more breath hugging the lower ribs

00:33:06.280 --> 00:33:08.530
in navel up find that sit bone to heel

00:33:08.530 --> 00:33:10.990
connection sweet and slowly lower the

00:33:10.990 --> 00:33:13.810
knees send the legs to one side and come

00:33:13.810 --> 00:33:20.470
to seated mm-hmm so good when that plank

00:33:20.470 --> 00:33:22.600
starts to get easier even if you were

00:33:22.600 --> 00:33:24.430
doing this a long time and some of you

00:33:24.430 --> 00:33:26.020
know what I'm talking about like when

00:33:26.020 --> 00:33:27.940
that that plank when holding a plank

00:33:27.940 --> 00:33:30.850
starts to feel like yes I'll have a

00:33:30.850 --> 00:33:32.290
little cup of tea connect to your

00:33:32.290 --> 00:33:33.550
strength so you feel really empowered

00:33:33.550 --> 00:33:36.160
and Dorff and start going it's really

00:33:36.160 --> 00:33:38.410
great but I do know what it's like to

00:33:38.410 --> 00:33:39.940
get into that plank and sometimes if I

00:33:39.940 --> 00:33:41.320
just don't do a bunch of planks in the

00:33:41.320 --> 00:33:43.870
night do it you know it's tough so just

00:33:43.870 --> 00:33:46.300
be aware out today and stay open till

00:33:46.300 --> 00:33:48.430
like those yummy feelings to try to

00:33:48.430 --> 00:33:52.360
focus on the negative come all the way

00:33:52.360 --> 00:33:58.930
down so back to that big ol X which is

00:33:58.930 --> 00:34:02.260
where we're gonna settle in sending the

00:34:02.260 --> 00:34:04.690
legs out to the outer edges of the mat

00:34:04.690 --> 00:34:06.310
sending the fingertips out up and

00:34:06.310 --> 00:34:08.290
overhead once again take it nice and

00:34:08.290 --> 00:34:15.610
wide big breath in big breath out big

00:34:15.610 --> 00:34:17.918
breath in through the nose on your

00:34:17.918 --> 00:34:23.590
exhale take a little sigh one more

00:34:23.590 --> 00:34:26.739
inhale in don't be shy exhale sigh it

00:34:26.739 --> 00:34:36.340
out nice slowly walk the right foot over

00:34:36.340 --> 00:34:38.800
towards the left and then head and

00:34:38.800 --> 00:34:41.790
shoulders head and shoulders up towards

00:34:41.790 --> 00:34:44.710
the top left so heels are at the bottom

00:34:44.710 --> 00:34:47.199
left scuse me head is at the top left

00:34:47.199 --> 00:34:49.030
and just stay here keep the arms nice

00:34:49.030 --> 00:34:51.399
and wide breathe if you want a little

00:34:51.399 --> 00:34:52.750
more you can cross the right ankle over

00:34:52.750 --> 00:34:54.190
the left or just keeping the arms where

00:34:54.190 --> 00:34:56.460
they are

00:35:00.390 --> 00:35:06.039
and back to Center and then we send the

00:35:06.039 --> 00:35:09.670
right heel back to its corner and then

00:35:09.670 --> 00:35:11.619
cross the left ankle over or draw the

00:35:11.619 --> 00:35:13.930
left heel over to the right head neck

00:35:13.930 --> 00:35:16.150
shoulders inch their way over towards

00:35:16.150 --> 00:35:17.859
the top of right corner so we're going

00:35:17.859 --> 00:35:22.450
for a nice gentle but juicy so shouldn't

00:35:22.450 --> 00:35:23.769
you shouldn't feel anything sharp here

00:35:23.769 --> 00:35:25.630
should feel nice stretch in the left

00:35:25.630 --> 00:35:27.630
side body should feel a nice little

00:35:27.630 --> 00:35:30.279
stabilization through the sacrum the

00:35:30.279 --> 00:35:32.920
sacroiliac joint there on the ground and

00:35:32.920 --> 00:35:35.200
then should be no pinching or fussiness

00:35:35.200 --> 00:35:36.849
in the head and neck so there is just

00:35:36.849 --> 00:35:39.160
ease up a little bit and then close your

00:35:39.160 --> 00:35:42.058
eyes and let it all go

00:35:51.420 --> 00:35:53.579
and then slowly walking the head the

00:35:53.579 --> 00:35:55.470
neck the shoulders back keep the arms

00:35:55.470 --> 00:35:58.769
wide here slide the left leg over us or

00:35:58.769 --> 00:36:02.539
mine through that Eternal Sunshine

00:36:02.539 --> 00:36:07.049
poster movie poster I get to be Kate

00:36:07.049 --> 00:36:09.930
Winslet one more breath here just

00:36:09.930 --> 00:36:13.529
playing and then slowly sliding the

00:36:13.529 --> 00:36:17.549
wrists down snuggling your shoulder

00:36:17.549 --> 00:36:19.440
blades underneath the heart center

00:36:19.440 --> 00:36:23.609
opening the heart and boom here we are

00:36:23.609 --> 00:36:24.740
shavasana

00:36:24.740 --> 00:36:27.119
close your eyes repeat the mantra one

00:36:27.119 --> 00:36:35.400
last time I secure connect to it believe

00:36:35.400 --> 00:36:40.890
it or just do your best that's all we

00:36:40.890 --> 00:36:42.140
can do

00:36:42.140 --> 00:36:44.750
great work today super excited that

00:36:44.750 --> 00:36:46.730
we're on this journey together I'll see

00:36:46.730 --> 00:36:48.010
you tomorrow

00:36:48.010 --> 00:36:51.010
namaste