WEBVTT

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hey happy campers and welcome to 30 days

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of yoga camp I'm Adriene and its day 29

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and I'm super stoked because today's

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mantra is what it's all about this is

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what yoga camp is all about so I'm going

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to need you to be a great team player

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today and say it loud and say it proud I

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love I love myself

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all right today we're going to begin in

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a nice comfortable seat of your choice

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and we're going to draw the poems to the

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heart when you get there and we are

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going to start right away with this

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mantra today this is what yoga camp is

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all about I love who do you love ah you

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show sit up nice and tall get settled in

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and begin to notice your breath

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and repeat the mantra to yourself

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quietly I love I know this might be a

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little hokey you might be a little

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cheesy for you you know tons of

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different people practicing this yoga

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camp so just see if you connect with

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something that is meaningful to you

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maybe it is simply just I love maybe

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it's I love where I'm at today I love

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that I'm taking this time for me I love

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that I never thought I would be doing

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yoga my life and Here I am doing yoga

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day 29 which happens to be my lucky

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number I love

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think about all the things that you love

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finish that sentence and then notice how

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it makes you feel and if you're fidgety

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today or you're not connecting that's

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cool to just notice where you're at

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today and everyone let's start to deepen

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the breath

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then gently bow your head to your heart

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the mind intelligence with the body

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intelligence the heart big breath in big

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breath out release we're to come right

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onto all fours

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I fly come into your tabletop position

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and then when you're ready cat cow

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dropping the belly inhale heart full you

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know what to do here moving with your

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breath see if you can welcome that

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Moochie breath in here inhaling awesome

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and from here we're going to go to heart

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to earth pose so drop the elbows right

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where the hands were keep a nice strong

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foundation here so press into the base

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of the palm and then slowly walk the

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knees back so you can even keep your

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knees in line with your hip points

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elbows in line with your shoulders and

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then wrists in line with your elbows and

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adds a lot we begin to open up through

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the heart here the shoulders the pelvis

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rocks up high and we breathe deep

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pressing into all ten knuckles all ten

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fingerprints melting the heart down

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towards the Earth big heart opener here

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breathe breathe breathe if you want to

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rock gently on the forehead maybe that

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would feel good hmm

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and press into the tops of the feet

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press into the elbows press into your

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foundation mindful the knees here as you

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slowly come through then we'll slide the

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palms tuck them underneath the shoulders

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loop the shoulders and inhale baby Cobra

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and then slowly release and come back to

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all fours curl the toes under and then

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cpincombe into this downward dog today

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from your tab whatever that means to you

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so lift up I like the image of a like

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I'm mama pulling up a baby from the tail

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there's that only child right again

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downward facing dog

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so really see if you can point your tail

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up high so bend the knees if you need to

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find that action melt your heart back

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then melt your thighs back then go for a

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nice slow walk up towards the front edge

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take your time

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forward fold and find what feels good

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here clasping the elbows drawing lines

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with the fingertips sometimes in class I

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say trace the name of someone you love

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and so today would actually be a good

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day for that based on our mantra and the

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affirmation I love you might write the

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name of someone you love maybe draw a

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shape just keep it alive and well

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creative okay

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then bend the knees generously waking up

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the lower body and bring a little heat

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so I'm a little chilly today and so I'm

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going to bring the chair pose to you

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early on in the practice and also just

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to change it up a little bit so bend the

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knees generously send the hips back

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reach your fingertips forward sorry I

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plant then find a little counter of

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weight as you send the hips back and the

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fingertips forward open in the chest one

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more time hips back fingertips forward

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get down low create a little heat and

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then press into your foundation and

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power through the legs to lift your

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heart lift the fingertips up towards the

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sky full body stretch and then exhale

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fingertips down good loop the shoulders

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a couple times here and then bring the

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fingertips to the shoulders and continue

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big circles with the elbows and now full

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out fingertips drawing big circles

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opening through the chest open to the

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shoulders on your next inhale reach it

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up exhale down you go inhale halfway

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lift exhale slide it down inhale reach

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for the sky exhale hands to heart soft

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knees here inhale reach exhale enjoy

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this move down you go inhale in exhale

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fold again reaching for the sky and

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exhaling hands to heart okay same little

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ditty now see if you can start to

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connect and thread in that you je breath

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ready soft knees moving with the sound

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of the breath inhale exhale with oju

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breath down just try just do your best

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inhale halfway lift

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on your exhale fold

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inhale reach for the sky big breath

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exhale hands to heart

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so keep playing with that your joie

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breath we'll see what happens ready soft

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knees inhale reach it up exhale laughing

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it the way I said that inhale exhale

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good this time plant the palms step both

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toes back or you can hop to your plank

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take a second here to stretch it out

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find strength from within find support

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with your alignment and then slowly

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lower down

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all the way down belly to Cobra inhale

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open your heart exhale release curl the

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toes under press back up to your plank

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strong then anchor navel to spine come

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up on your toes and send it back down

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dog great drop the left heel inhale

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three-legged dog exhale step the right

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foot up and in feel free to squeeze nose

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to knee connect to that core strength we

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come down low lunge inhale heart

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radiates forward exhale lower the back

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knee pull the right hip crease back

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runners stretch inhale rolling through

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back to your low lunge exhale plant the

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palms move through vinyasa belly to

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Cobra or now playing with chaturanga to

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updog use your exhale send it back down

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dog

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drop the right heel lift the right left

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leg up high neck's Heil step it up and

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into your lunge in a low lunge as you

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lift your heart exhale lower the back

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knee send the left hip crease back

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runner stretch inhale rolling forward

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tug the shoulders back

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come back to your low lunge and then

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plant the palms move with your breath

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through your vinyasa here and nice and

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strong from down dog hop jump float to

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the top or step the feet right up in

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between the hands everyone forward fold

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inhale move with your breath halfway

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lift exhale bow inhale reach for the sky

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exhale hands to heart good inhale reach

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it up keep it going

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exhale down you go work on that eje

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breath here's you inhale halfway lift

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exhale bow plant the palms step or hop

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it back to plank

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slowly lower down belly to Cobra or

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chaturanga to updog

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open the chest great send it to down dog

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and we'll drop the left heel lift the

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right leg high and step it up into your

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lunge

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beautiful inhale light on the fingertips

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exhale pivot on the back foot take it

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all the way up to warrior two inhale

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focus out beyond the right fingertips

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nice and strong cultivating that UJ

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breath here

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we're gonna straighten for the through

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the front leg reach the right fingertips

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all the way up and over stretch lengthen

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through the right side body keep this

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length in the right side body as you

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then begin to tilt hips back reaching

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fingertips all the way forward and down

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triangle trigonometry so on the spine

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connect to the energetic body big breath

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in here and then exhale slowly bring the

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left fingertips down fingertips frame

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the front leg and we step the back foot

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in halfway for pyramid pose draw the

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chin to the chest here keep breathing

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now either stay here or slowly shift

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your left fingertips to the outer edge

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of your right foot if you have a block

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here it's handy or to the outer edge of

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the right shin press in your foundation

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hug the inner thighs in the midline and

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come to a reverse triangle here so this

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is just an option if you've never done

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reverse triangle you can just stay in

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the pyramid maybe give it a try opening

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the right fingertips up towards the sky

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inhale in everyone exhale gaze back down

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and soften through the standing leg and

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shoot your left toes back to your low

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lunge

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inhale open your heart exhale let the

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Love flow

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same little dance on the other side drop

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the right heel lift the left leg high

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squeeze it up and into your lunge find

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your nice low lunge here stretch the

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legs let that information trickle up

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through the spine open your heart and

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from here pivot on the back foot

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warrior two as we open up strong focus

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out beyond the left fingertips strong

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legs strong foundation press into all

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four corners of the feet as you

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straighten that front leg and left

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fingertips reach all the way up and back

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now keep this stretch this length on the

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left side body as you move into your

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triangle as long as you can inhale

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exhale hips back keep this length

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triangle pose

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inhale in exhale right fingertips come

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down and we frame the left foot with the

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fingertips soften through the standing

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leg step the right foot half way up and

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then we straighten through both legs

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your pyramid pose stay in pyramid or we

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play with a little reverse triangle

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bringing the right fingertips now to the

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outer edge of the left foot

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strong foundation here hugging into the

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midline and maybe we open up breathing D

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extension through the crown man I

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haven't done a reverse triangle in a

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while

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wonder why inhale in exhale meeting back

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at the pyramid pose and everyone gaze

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down soften through your left knee and

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then just trust as you slide your right

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toes back out to your lunge

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open the heart inhale in smile exhale

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plant the palms let the Love flow I'd

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loved floweth send it up to down dog and

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stick with me as you slowly walk it to

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the front forward fold

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or bend the knees hop jump float to the

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top forward fold inhale halfway lift

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exhale bow bend the knees generously

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belly comes to the tops of the thighs

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give yourself a little bit of space

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between the heels send the hips back

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fingertips forward connect to your

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strength you are fierce you're strong

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it's why we're here a little

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transformation of energy the body

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responds to that dream body all of a

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sudden here you are here I come big

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breath in big breath out sink a little

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lower big breath in big breath out as

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you straighten the legs and reach the

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arms up

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then slowly releasing hands to heart

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and taking a second here to catch your

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breath notice how you feel close your

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eyes

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say the mantra I love I love that I'm on

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my yoga mat finish the sentence I love

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and accept myself where I am today I'm

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like why can't it be like I love my new

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yoga pants they inspire me get on my mat

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like let's stop being so judgy make

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judgment about everything and just

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connect to what feels good and start

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connecting the mind of body to that yoga

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cab here we go inhale reach it up exhale

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will jog it out inhale lift exhale fold

00:17:39.049 --> 00:17:44.130
plant the palms step or hop it back and

00:17:44.130 --> 00:17:47.010
then here we go right hand to the

00:17:47.010 --> 00:17:49.649
centerline slowly tilting on to the

00:17:49.649 --> 00:17:51.600
sides of the feet once again another try

00:17:51.600 --> 00:17:53.639
at this guy as we lift the hips and you

00:17:53.639 --> 00:17:56.070
can either stack the feet here as you

00:17:56.070 --> 00:17:58.260
open the left fingertips up or feel free

00:17:58.260 --> 00:18:00.720
to bend the top leg for a little support

00:18:00.720 --> 00:18:02.909
here as you build strength now today

00:18:02.909 --> 00:18:04.049
we're going to take the left fingertips

00:18:04.049 --> 00:18:05.730
forward and then all the way up and

00:18:05.730 --> 00:18:08.700
overhead think extended side angle here

00:18:08.700 --> 00:18:11.549
lengthen through the crown so we're here

00:18:11.549 --> 00:18:13.019
with the top knee bent or maybe we're

00:18:13.019 --> 00:18:15.840
stacked here maybe another variation you

00:18:15.840 --> 00:18:18.029
love take one more breath imagine a

00:18:18.029 --> 00:18:19.740
fireball just shooting out of the crown

00:18:19.740 --> 00:18:22.380
of the head of your big breath and then

00:18:22.380 --> 00:18:26.490
exhale low slowly release take a rest on

00:18:26.490 --> 00:18:28.889
the knees if you need to and we'll take

00:18:28.889 --> 00:18:34.649
it to the other side play here stacking

00:18:34.649 --> 00:18:38.419
the feet again we can bend the top leg

00:18:38.419 --> 00:18:40.500
bring the sole of the right foot to the

00:18:40.500 --> 00:18:43.590
earth everyone lift your hips and then

00:18:43.590 --> 00:18:44.899
we'll send the right fingertips forward

00:18:44.899 --> 00:18:48.240
plug that shoulder in and then all the

00:18:48.240 --> 00:18:49.730
way up towards the front edge of the mat

00:18:49.730 --> 00:18:53.399
lengthen through the crown navel draws

00:18:53.399 --> 00:18:55.428
in

00:18:56.299 --> 00:19:01.209
big breath and then slowly release

00:19:01.209 --> 00:19:04.039
awesome optional vinyasa here otherwise

00:19:04.039 --> 00:19:06.889
slowly lower to the knees and send it

00:19:06.889 --> 00:19:15.440
back Child's Pose and slowly release the

00:19:15.440 --> 00:19:18.019
hands to the earth and it'll come back

00:19:18.019 --> 00:19:21.649
to all fours walk the knees hip-width

00:19:21.649 --> 00:19:23.389
apart or so right underneath the hip

00:19:23.389 --> 00:19:25.489
points actually press into the tops of

00:19:25.489 --> 00:19:27.200
the feet and then slowly we're going to

00:19:27.200 --> 00:19:29.929
walk the fingertips what's up crickety

00:19:29.929 --> 00:19:34.609
old floor all the way up the knees the

00:19:34.609 --> 00:19:41.919
thighs the hips so we're headed into a

00:19:41.919 --> 00:19:47.419
camel pose a back bend so pressing into

00:19:47.419 --> 00:19:49.849
strong foundation here you don't have to

00:19:49.849 --> 00:19:51.619
go into the full pose in fact be really

00:19:51.619 --> 00:19:54.499
mindful and if you know if you're new to

00:19:54.499 --> 00:19:56.389
the practice maybe just kind of start

00:19:56.389 --> 00:19:59.690
small and save the full expression for

00:19:59.690 --> 00:20:02.659
another day another year so we'll start

00:20:02.659 --> 00:20:06.619
just by looping the shoulders letting go

00:20:06.619 --> 00:20:09.729
of any tension in the head the neck and

00:20:09.729 --> 00:20:12.079
also giving yourself a chance to really

00:20:12.079 --> 00:20:13.940
engage through the tops of the feet so

00:20:13.940 --> 00:20:15.529
see if you can even press it to your

00:20:15.529 --> 00:20:19.459
pinky toe all hard then fingertips come

00:20:19.459 --> 00:20:21.649
to the shoulders again and big circles

00:20:21.649 --> 00:20:24.349
with the elbows great to open up the

00:20:24.349 --> 00:20:25.999
shoulders here but also to find that

00:20:25.999 --> 00:20:27.440
lift in the lengthen through the side

00:20:27.440 --> 00:20:34.369
body and then even bigger circles all

00:20:34.369 --> 00:20:36.820
out

00:20:39.690 --> 00:20:42.010
connecting to the line from the crown to

00:20:42.010 --> 00:20:44.050
the tail then on your next full-out move

00:20:44.050 --> 00:20:46.480
take the hands behind the back body

00:20:46.480 --> 00:20:49.560
first fingertips down try to draw the

00:20:49.560 --> 00:20:52.240
elbows together loop the shoulders and

00:20:52.240 --> 00:20:53.680
this might be your pose today

00:20:53.680 --> 00:20:56.020
lengthening the tailbone down finding a

00:20:56.020 --> 00:20:57.520
little lift in the front body maybe it's

00:20:57.520 --> 00:21:00.670
just a slight leaning back mmm this is

00:21:00.670 --> 00:21:06.040
good you can feel it if you feel like

00:21:06.040 --> 00:21:09.840
you'd like to go a little further take

00:21:09.840 --> 00:21:12.070
take your microphone put it to the side

00:21:12.070 --> 00:21:14.110
I'm just going to take your hands and

00:21:14.110 --> 00:21:15.610
flip your fingertips so that they're up

00:21:15.610 --> 00:21:19.120
so I'm going to turn so we're here and

00:21:19.120 --> 00:21:23.050
now I'm moving up so pressing into the

00:21:23.050 --> 00:21:25.060
base of the palm if you're making that

00:21:25.060 --> 00:21:27.760
switch they're lengthening the tailbone

00:21:27.760 --> 00:21:29.950
down as you begin to open up through the

00:21:29.950 --> 00:21:33.370
front body and here we are really using

00:21:33.370 --> 00:21:35.260
the palms here pressing into the tops of

00:21:35.260 --> 00:21:37.030
the feet opening up through the heart a

00:21:37.030 --> 00:21:39.100
chest this might be your pose here press

00:21:39.100 --> 00:21:43.590
into your thumbs hmmm

00:21:43.590 --> 00:21:45.790
or you might release the right

00:21:45.790 --> 00:21:47.740
fingertips down to the right heel one at

00:21:47.740 --> 00:21:50.500
a time left fingertips down to the left

00:21:50.500 --> 00:21:53.950
heel pressing into the tops of the feet

00:21:53.950 --> 00:21:56.620
opening up through the front body nice

00:21:56.620 --> 00:21:58.630
and aware in the neck as you inhale in

00:21:58.630 --> 00:22:03.880
exhale stay connected maybe you're

00:22:03.880 --> 00:22:06.430
familiar with camel and you are able to

00:22:06.430 --> 00:22:12.820
release crown of the head down hips move

00:22:12.820 --> 00:22:16.350
forward we breathe deep here

00:22:20.000 --> 00:22:23.490
to come out of the pose make your way

00:22:23.490 --> 00:22:26.100
back the same way you came in one hand

00:22:26.100 --> 00:22:31.800
at a time and slowly pressing into the

00:22:31.800 --> 00:22:32.670
tops of the feet

00:22:32.670 --> 00:22:34.320
stacking head over heart heart over

00:22:34.320 --> 00:22:38.190
pelvis here beautiful stay here curl the

00:22:38.190 --> 00:22:41.910
toes under and send the hips back onto

00:22:41.910 --> 00:22:44.250
the heels so come here before you go

00:22:44.250 --> 00:22:45.150
into Child's Pose

00:22:45.150 --> 00:22:47.100
palms can come to the tops of the thighs

00:22:47.100 --> 00:22:53.190
big breath in and out here and then we

00:22:53.190 --> 00:22:55.260
can walk the knees together come off the

00:22:55.260 --> 00:23:00.450
toes and come into our Child's Pose rad

00:23:00.450 --> 00:23:04.190
radical beautiful big breath in big

00:23:04.190 --> 00:23:12.150
breath out great slowly reach the

00:23:12.150 --> 00:23:14.340
fingertips up press into the palms we're

00:23:14.340 --> 00:23:15.600
gonna cross the ankles and come through

00:23:15.600 --> 00:23:21.180
to seated then all the way onto the back

00:23:21.180 --> 00:23:26.580
and then right into a reclined pigeon so

00:23:26.580 --> 00:23:28.610
take your time getting there

00:23:28.610 --> 00:23:31.220
crossing the right ankle over the left

00:23:31.220 --> 00:23:33.420
threading the needle you can do this on

00:23:33.420 --> 00:23:35.280
your own time you know what to do here

00:23:35.280 --> 00:23:37.200
you can rock a little side to side

00:23:37.200 --> 00:23:41.280
it relax the shoulders and enjoy this

00:23:41.280 --> 00:23:43.800
time on your mat we're almost done with

00:23:43.800 --> 00:23:45.780
our practice today so really relish with

00:23:45.780 --> 00:23:48.420
some nice yummy breaths here and then

00:23:48.420 --> 00:23:51.510
return to the mantra which is really

00:23:51.510 --> 00:23:54.920
what this whole yoga camp is about today

00:23:54.920 --> 00:23:59.430
is my goal to infuse a practice not just

00:23:59.430 --> 00:24:04.170
in the physical body but in the mind so

00:24:04.170 --> 00:24:07.590
that we can start loving ourselves again

00:24:07.590 --> 00:24:11.520
so we can make self-love cool again keep

00:24:11.520 --> 00:24:12.750
squeezing the legs up towards your heart

00:24:12.750 --> 00:24:15.750
now that might sound stupid to you and

00:24:15.750 --> 00:24:17.850
maybe it is stupid but I don't think so

00:24:17.850 --> 00:24:20.850
I think we need it

00:24:20.850 --> 00:24:23.010
I think that you'll go is a great place

00:24:23.010 --> 00:24:28.560
to practice that sort of thing so repeat

00:24:28.560 --> 00:24:33.600
the mantra I love myself and even if you

00:24:33.600 --> 00:24:37.040
don't feel it or don't believe it

00:24:37.040 --> 00:24:39.050
maybe you've been struggling with that

00:24:39.050 --> 00:24:40.920
maybe you've been struggling with that

00:24:40.920 --> 00:24:42.120
for a long time

00:24:42.120 --> 00:24:50.250
say it anyway I love myself release the

00:24:50.250 --> 00:24:55.860
legs take it to the other side even if

00:24:55.860 --> 00:25:00.200
you don't believe it say loud and proud

00:25:00.200 --> 00:25:02.670
you know something to that age-old

00:25:02.670 --> 00:25:06.390
wisdom I like the way RuPaul says it

00:25:06.390 --> 00:25:10.470
right if you can't love yourself how in

00:25:10.470 --> 00:25:17.670
the hell you gonna love someone else can

00:25:17.670 --> 00:25:22.890
I get an amen yes you can yes you can so

00:25:22.890 --> 00:25:24.390
squeeze the legs up in towards your

00:25:24.390 --> 00:25:26.160
heart just releasing here should feel

00:25:26.160 --> 00:25:30.900
really good and say it again maybe you

00:25:30.900 --> 00:25:32.550
close your eyes maybe open your eyes up

00:25:32.550 --> 00:25:34.320
towards the ceiling and just drop your

00:25:34.320 --> 00:25:35.940
shoulders and say it to yourself my

00:25:35.940 --> 00:25:39.380
friend whether you believe it or not I

00:25:39.380 --> 00:25:42.450
love myself is what yoga camp is all

00:25:42.450 --> 00:25:49.050
about a practice practice of self-love

00:25:49.050 --> 00:25:52.920
slowly release the legs you can center

00:25:52.920 --> 00:25:55.680
yourself on the mat draw your left hand

00:25:55.680 --> 00:25:57.630
to your heart your right hand to your

00:25:57.630 --> 00:26:02.160
belly and slide the legs out long one

00:26:02.160 --> 00:26:06.690
last time take a deep breath in big

00:26:06.690 --> 00:26:10.530
breath out and just have a little

00:26:10.530 --> 00:26:12.150
heart-to-heart moment with yourself I'm

00:26:12.150 --> 00:26:19.260
serious do it this is the moment say the

00:26:19.260 --> 00:26:25.790
mantra I love myself

00:26:26.730 --> 00:26:30.750
and notice how that makes you feel

00:26:33.300 --> 00:26:37.680
getting a little emotional already I

00:26:37.770 --> 00:26:40.300
hope you have a wonderful day I hope

00:26:40.300 --> 00:26:42.430
that you take this mantra with you off

00:26:42.430 --> 00:26:44.770
the mat and into the rest of the day

00:26:44.770 --> 00:26:47.430
even if it is just as an experiment

00:26:47.430 --> 00:26:49.840
right prove me wrong

00:26:49.840 --> 00:26:52.390
tell me a stupid tell me didn't work but

00:26:52.390 --> 00:26:55.780
my guess is that you'll be able to find

00:26:55.780 --> 00:26:58.750
something something that serves you

00:26:58.750 --> 00:27:00.730
right take what serves you leave behind

00:27:00.730 --> 00:27:06.160
what doesn't way to rock it out my yogi

00:27:06.160 --> 00:27:11.640
friends big day tomorrow see you then