WEBVTT 00:00:00.149 --> 00:00:01.800 what's up party people welcome to 30 00:00:01.800 --> 00:00:03.958 days of yoga camp I'm Adriene and its 00:00:03.959 --> 00:00:07.140 day three the mantra for today is I 00:00:07.140 --> 00:00:11.690 embrace let's rock and roll 00:00:19.929 --> 00:00:22.130 all right so we're going to begin today 00:00:22.130 --> 00:00:26.300 in sukhasana crossing at the ankles and 00:00:26.300 --> 00:00:28.939 giving yourself a little bit more space 00:00:28.939 --> 00:00:31.579 so sometimes we kind of come to that 00:00:31.579 --> 00:00:35.120 criss-cross applesauce over here and and 00:00:35.120 --> 00:00:36.800 that's not what we're doing today just 00:00:36.800 --> 00:00:39.440 to kind of begin to open up through the 00:00:39.440 --> 00:00:41.510 hips and just kind of play with the 00:00:41.510 --> 00:00:43.820 structure a little bit so traditionally 00:00:43.820 --> 00:00:45.829 we bring the ankles at a cross it might 00:00:45.829 --> 00:00:47.570 feel awkward at first especially if you 00:00:47.570 --> 00:00:49.850 you're used to kind of coming into these 00:00:49.850 --> 00:00:51.260 sort of shapes so give yourself a good 00:00:51.260 --> 00:00:55.760 amount of space between the crotch and 00:00:55.760 --> 00:00:59.869 thy ankles it's going to be one of those 00:00:59.869 --> 00:01:02.150 days okay and then sit up nice and tall 00:01:02.150 --> 00:01:07.310 and then just take a second to even take 00:01:07.310 --> 00:01:08.740 the hands to the tops of the thighs and 00:01:08.740 --> 00:01:10.369 especially if you're new to the practice 00:01:10.369 --> 00:01:12.770 the legs are going to want to fly up so 00:01:12.770 --> 00:01:14.630 you might sit up on a block here or just 00:01:14.630 --> 00:01:16.790 you know use the power of our minds 00:01:16.790 --> 00:01:18.229 which is what we're melding with this 00:01:18.229 --> 00:01:21.320 practice during yoga camp trying to kind 00:01:21.320 --> 00:01:24.020 of invite a 360 experience in so just 00:01:24.020 --> 00:01:25.549 use the power of your mind just go okay 00:01:25.549 --> 00:01:26.600 I'm going to ground down through the 00:01:26.600 --> 00:01:29.359 tops of the thighs that might seem like 00:01:29.359 --> 00:01:32.689 a excess but it's really not kind of 00:01:32.689 --> 00:01:38.420 retraining our bodies to have awareness 00:01:38.420 --> 00:01:43.369 again be alive so whatever that means to 00:01:43.369 --> 00:01:46.009 you take a deep breath in sit up nice 00:01:46.009 --> 00:01:49.729 and tall and exhale begin to settle into 00:01:49.729 --> 00:01:52.280 this moment so the videos rolling you're 00:01:52.280 --> 00:01:54.229 here you know maybe you didn't know if 00:01:54.229 --> 00:01:55.939 you had time or not but you're here the 00:01:55.939 --> 00:01:57.829 hard part is over you've shown up for 00:01:57.829 --> 00:02:01.700 yourself which is beautiful so let's 00:02:01.700 --> 00:02:08.479 begin close your eyes and sit up nice 00:02:08.479 --> 00:02:12.650 and tall begin to relax through the 00:02:12.650 --> 00:02:14.240 shoulders the jaw notice if you're 00:02:14.240 --> 00:02:16.490 clenching or gripping anywhere we're not 00:02:16.490 --> 00:02:17.810 going to be here long today so just take 00:02:17.810 --> 00:02:20.510 a quiet moment to just settle in you 00:02:20.510 --> 00:02:23.599 might rock your heart forward and back 00:02:23.599 --> 00:02:28.010 in space and see if then you can align 00:02:28.010 --> 00:02:28.980 your head 00:02:28.980 --> 00:02:33.090 over your heart Center your chest and 00:02:33.090 --> 00:02:35.370 then a lot align your chest or your 00:02:35.370 --> 00:02:41.459 heart over your pelvis so we're 00:02:41.459 --> 00:02:43.379 connecting to the subtle body here the 00:02:43.379 --> 00:02:45.660 energetic body as you lift up through 00:02:45.660 --> 00:02:47.849 the center channel and align head over 00:02:47.849 --> 00:02:52.769 heart heart over pelvis and all the 00:02:52.769 --> 00:02:55.860 palms together Anjali mudra and activate 00:02:55.860 --> 00:02:58.470 through the palms this doesn't mean you 00:02:58.470 --> 00:03:00.180 have to necessarily be pressing super 00:03:00.180 --> 00:03:02.280 hard but just really notice what that 00:03:02.280 --> 00:03:05.400 feels like stay present and then if you 00:03:05.400 --> 00:03:07.500 can so you can bring a little awareness 00:03:07.500 --> 00:03:14.760 to the feet even begin to deepen the 00:03:14.760 --> 00:03:16.880 breath 00:03:25.660 --> 00:03:29.180 mmm the mantra today say it quietly to 00:03:29.180 --> 00:03:30.530 yourself or if you're feeling 00:03:30.530 --> 00:03:36.130 adventurous say it out loud I embrace 00:03:36.310 --> 00:03:41.000 what is it that you can and will embrace 00:03:41.000 --> 00:03:47.240 on your mat today choose something that 00:03:47.240 --> 00:03:49.840 serves you 00:03:52.300 --> 00:03:55.240 and repeat it to yourself honoring the 00:03:55.240 --> 00:03:57.720 power of word the power of thought I 00:03:57.720 --> 00:04:00.720 embrace 00:04:05.410 --> 00:04:08.020 and consider it already done already so 00:04:08.020 --> 00:04:10.150 as you bow the head to the hands the 00:04:10.150 --> 00:04:13.990 mind intelligence to the body and let's 00:04:13.990 --> 00:04:17.410 have some fun take the right hand over 00:04:17.410 --> 00:04:21.760 to the left knee cross the left arm over 00:04:21.760 --> 00:04:24.040 and bring it to the right knee 00:04:24.040 --> 00:04:25.360 it's funny how something so simple can 00:04:25.360 --> 00:04:27.190 seem so complicated so if you're just 00:04:27.190 --> 00:04:30.220 like what you're not alone that's that's 00:04:30.220 --> 00:04:31.990 the beauty of yoga it's humbling and 00:04:31.990 --> 00:04:34.360 then the heels have not come in we're 00:04:34.360 --> 00:04:37.840 nice and when spacious here in sukhasan 00:04:37.840 --> 00:04:42.060 as you inhale lift the chest and exhale 00:04:42.060 --> 00:04:45.490 chin to chest and that's the flow here 00:04:45.490 --> 00:04:49.170 inhales is like aerial on the rock 00:04:49.170 --> 00:04:51.070 speaking to my generation they're a 00:04:51.070 --> 00:04:53.230 little little mermaid joke a reference 00:04:53.230 --> 00:04:56.650 and then chin to chest and this is like 00:04:56.650 --> 00:05:00.480 Kate Winslet on a Titanic up with that 00:05:00.480 --> 00:05:06.040 an agenda Jess desperately searching for 00:05:06.040 --> 00:05:07.690 like a Paul Newman movie where he's like 00:05:07.690 --> 00:05:10.390 this I can leave it in the comments 00:05:10.390 --> 00:05:12.820 below if you think of one and then 00:05:12.820 --> 00:05:14.590 Shinda chess and then keep it going on 00:05:14.590 --> 00:05:16.720 your own couple beats here and I'll shut 00:05:16.720 --> 00:05:20.830 up inhale as you open exhale as you 00:05:20.830 --> 00:05:23.070 round 00:05:37.490 --> 00:05:40.009 and the next time you inhale lift up 00:05:40.009 --> 00:05:41.569 bring head over heart heart over pelvis 00:05:41.569 --> 00:05:44.330 again release the left fingertips left 00:05:44.330 --> 00:05:46.099 home only and reach it behind come into 00:05:46.099 --> 00:05:47.590 your twist 00:05:47.590 --> 00:05:49.940 now remember when I was blabbing on 00:05:49.940 --> 00:05:52.520 about the tops of the thighs ground down 00:05:52.520 --> 00:05:54.169 through the top of the right thigh so 00:05:54.169 --> 00:05:56.720 we're definitely we're doing more than 00:05:56.720 --> 00:05:57.740 just the shapes here we're kind of 00:05:57.740 --> 00:05:59.750 connecting to the energetic body or just 00:05:59.750 --> 00:06:02.389 experimenting with that nice big breath 00:06:02.389 --> 00:06:06.110 in here and exhale to release awesome 00:06:06.110 --> 00:06:09.949 this time I'm going to bring excuse me 00:06:09.949 --> 00:06:12.080 the left arm underneath so just bring 00:06:12.080 --> 00:06:14.030 your left arm underneath even I'm 00:06:14.030 --> 00:06:16.160 getting confused and we repeat inhale 00:06:16.160 --> 00:06:21.160 open the chest exhale chin to chest 00:06:21.160 --> 00:06:23.479 inhale open the chest 00:06:23.479 --> 00:06:26.389 remember that brightness in the feet and 00:06:26.389 --> 00:06:28.909 exhale chin to chest and now you can 00:06:28.909 --> 00:06:30.349 start to find a little rock in the 00:06:30.349 --> 00:06:34.639 pelvis and so I'm changing up the spinal 00:06:34.639 --> 00:06:36.500 flex a little bit today from normal cat 00:06:36.500 --> 00:06:38.720 cow because I want us to stay present 00:06:38.720 --> 00:06:41.000 with the sensations as opposed to just 00:06:41.000 --> 00:06:43.130 focusing on just the shape so the shapes 00:06:43.130 --> 00:06:45.039 are great and they're wonderful tools 00:06:45.039 --> 00:06:47.030 but especially if you've been practicing 00:06:47.030 --> 00:06:51.020 for a while or you just really ready to 00:06:51.020 --> 00:06:54.380 create a full body experience start a 00:06:54.380 --> 00:06:58.940 lovin yourself and living your life in a 00:06:58.940 --> 00:07:02.870 way that feels good full then this is 00:07:02.870 --> 00:07:05.060 the practice for you close your eyes for 00:07:05.060 --> 00:07:07.810 these last few 00:07:15.550 --> 00:07:18.050 good press into the sitting bones on 00:07:18.050 --> 00:07:20.029 your next inhale lift the heart head 00:07:20.029 --> 00:07:22.279 over heart heart over pelvis release the 00:07:22.279 --> 00:07:24.110 right fingertips this time send them all 00:07:24.110 --> 00:07:27.339 the way around and find your twist 00:07:27.339 --> 00:07:30.559 inhale lift and lengthen exhale letting 00:07:30.559 --> 00:07:32.330 go of the day thus far maybe you've had 00:07:32.330 --> 00:07:35.659 a hard week thus far it's time to let go 00:07:35.659 --> 00:07:37.339 of everything that's happened up until 00:07:37.339 --> 00:07:38.870 this point and give yourself this time 00:07:38.870 --> 00:07:40.129 on your mat you deserve it 00:07:40.129 --> 00:07:42.169 one more big breath in here in your 00:07:42.169 --> 00:07:48.469 twist big breath out we'll bring it back 00:07:48.469 --> 00:07:49.520 to sit 00:07:49.520 --> 00:07:53.360 awesome take the ankles and reverse the 00:07:53.360 --> 00:07:55.729 cross see if you can still maintain this 00:07:55.729 --> 00:07:58.490 sukhasan so right crossing right at the 00:07:58.490 --> 00:08:00.620 ankles your knees might be here babe no 00:08:00.620 --> 00:08:04.819 prob just be where you are today embrace 00:08:04.819 --> 00:08:09.800 it and then side body stretch left 00:08:09.800 --> 00:08:11.509 fingertips come to the mat or left palm 00:08:11.509 --> 00:08:15.680 inhale reach up and over breathe here as 00:08:15.680 --> 00:08:17.930 you pull the right thumb back try to 00:08:17.930 --> 00:08:20.149 lean into it resource the urge to kind 00:08:20.149 --> 00:08:22.610 of collapse here so find that length you 00:08:22.610 --> 00:08:26.899 got it inhale and then exhale through 00:08:26.899 --> 00:08:28.789 Center again the shape of your legs 00:08:28.789 --> 00:08:30.080 might look a little different than 00:08:30.080 --> 00:08:33.110 normal that's good playing here take it 00:08:33.110 --> 00:08:40.669 to the other side oh yeah breathe into 00:08:40.669 --> 00:08:45.680 the tight places so I'm a little sore 00:08:45.680 --> 00:08:48.980 today so this is good get to practice 00:08:48.980 --> 00:08:52.480 what I preach stay present 00:08:52.850 --> 00:08:56.820 we'll come back to Center great from 00:08:56.820 --> 00:08:58.260 here we're just going to take both legs 00:08:58.260 --> 00:09:00.870 to one side and come through to all 00:09:00.870 --> 00:09:03.839 fours bring the knees as wide as your 00:09:03.839 --> 00:09:08.870 yoga mat and the two big toes to touch 00:09:10.520 --> 00:09:16.310 great then walk it out walk it out walk 00:09:16.430 --> 00:09:17.970 the palms 00:09:17.970 --> 00:09:19.920 active/active towards the front edge of 00:09:19.920 --> 00:09:21.839 your mat so really really reach reach 00:09:21.839 --> 00:09:22.529 reach 00:09:22.529 --> 00:09:25.290 then inhale look forward press into the 00:09:25.290 --> 00:09:26.910 tops of the toes here so we're talking 00:09:26.910 --> 00:09:29.700 full body experience lots of compression 00:09:29.700 --> 00:09:31.200 in the hip creases here you got this 00:09:31.200 --> 00:09:35.940 breathe deep then on an exhale lowering 00:09:35.940 --> 00:09:39.120 the elbows relaxing the heart down down 00:09:39.120 --> 00:09:43.380 down forehead comes to the mat I am very 00:09:43.380 --> 00:09:45.600 aware that your extended Child's Pose me 00:09:45.600 --> 00:09:46.920 that looks like this it may not even 00:09:46.920 --> 00:09:49.980 feel good so a couple of adjustments 00:09:49.980 --> 00:09:53.310 could be in order to just lift the hips 00:09:53.310 --> 00:09:56.310 up off the heels and come into that on a 00:09:56.310 --> 00:09:58.110 hop the awesome that kind of heart to 00:09:58.110 --> 00:10:05.790 earth pose that we did before another 00:10:05.790 --> 00:10:07.920 option is to just be on the forearms 00:10:07.920 --> 00:10:10.219 here 00:10:14.830 --> 00:10:19.880 hmm take one more breath wherever you 00:10:19.880 --> 00:10:25.100 are then slowly make your way back to 00:10:25.100 --> 00:10:29.209 all fours walk the knees underneath the 00:10:29.209 --> 00:10:32.020 hip points toes in line with the knees 00:10:32.020 --> 00:10:34.370 then walk the palms out just a little 00:10:34.370 --> 00:10:37.010 bit curl the toes under and send it up 00:10:37.010 --> 00:10:43.940 to your downward dog stretch it up press 00:10:43.940 --> 00:10:47.180 into all 10 knuckles firmly imagine 00:10:47.180 --> 00:10:50.120 opening two jars opening the right arm 00:10:50.120 --> 00:10:53.000 out left arm out so that we get this 00:10:53.000 --> 00:10:55.820 external rotation in the shoulders check 00:10:55.820 --> 00:10:57.980 out the foundations of downward dog for 00:10:57.980 --> 00:11:02.120 this if you want a little more and then 00:11:02.120 --> 00:11:03.950 everyone come to a place of stillness 00:11:03.950 --> 00:11:06.080 whenever you're ready for a nice big 00:11:06.080 --> 00:11:10.399 breath in and a big breath out careful 00:11:10.399 --> 00:11:14.990 let's hold in the head the neck good 00:11:14.990 --> 00:11:19.360 ready for that slow walk nice and slow 00:11:19.360 --> 00:11:21.950 stay present see if you can enjoy the 00:11:21.950 --> 00:11:26.020 transitions here embrace it all 00:11:26.649 --> 00:11:29.570 negotiate your way to the front and then 00:11:29.570 --> 00:11:31.550 when you're ready find that nice fold 00:11:31.550 --> 00:11:37.010 fold forward fold 00:11:37.010 --> 00:11:38.899 really great if you're feeling stressed 00:11:38.899 --> 00:11:40.720 out you just need a quick yoga break 00:11:40.720 --> 00:11:43.100 take a second to find what feels good 00:11:43.100 --> 00:11:45.260 here either grabbing the shoulders I 00:11:45.260 --> 00:11:48.380 mean the elbows scuse me walking the 00:11:48.380 --> 00:11:51.980 fingertips left to right spreading 00:11:51.980 --> 00:11:55.250 awareness through your sweet feet and 00:11:55.250 --> 00:11:56.480 again maybe letting something go 00:11:56.480 --> 00:11:59.600 something that happened previous to this 00:11:59.600 --> 00:12:03.200 moment letting the past go and then 00:12:03.200 --> 00:12:05.000 letting any grip on you know what's to 00:12:05.000 --> 00:12:08.709 come to-do list let that go just for now 00:12:08.709 --> 00:12:12.339 give yourself this time 00:12:13.270 --> 00:12:16.520 and when you're ready we'll inhale 00:12:16.520 --> 00:12:19.190 halfway with nice flat back position now 00:12:19.190 --> 00:12:20.630 remember you have lots of options here 00:12:20.630 --> 00:12:24.350 palms on the tops of the thighs palms on 00:12:24.350 --> 00:12:25.300 the shins 00:12:25.300 --> 00:12:27.250 fingertips on the mat little more 00:12:27.250 --> 00:12:30.149 Ashtanga version inhale in here everyone 00:12:30.149 --> 00:12:34.930 and exhale release slowly roll it up 00:12:34.930 --> 00:12:39.550 take your time enjoy maybe allow the 00:12:39.550 --> 00:12:43.480 fingertips to trace the Front's of the 00:12:43.480 --> 00:12:48.310 legs maybe as you lift the heart you 00:12:48.310 --> 00:12:52.540 lift the toes and then you know what to 00:12:52.540 --> 00:12:54.459 do here nice big circles with the 00:12:54.459 --> 00:12:58.930 shoulders and some circles with the nose 00:12:58.930 --> 00:13:03.970 one way and then the other checking in 00:13:03.970 --> 00:13:13.870 with the neck shoulders here and hands 00:13:13.870 --> 00:13:15.459 come to the hips whenever you're ready 00:13:15.459 --> 00:13:17.290 I'm just going to play with the pelvis 00:13:17.290 --> 00:13:19.089 here so soften soften through the knees 00:13:19.089 --> 00:13:21.670 just so you can find a little tuck now 00:13:21.670 --> 00:13:23.890 we're not lengthen we're not tucking the 00:13:23.890 --> 00:13:25.870 tailbone necessarily we're just kind of 00:13:25.870 --> 00:13:27.730 bringing our Center underneath us so 00:13:27.730 --> 00:13:30.010 again bringing head over heart and heart 00:13:30.010 --> 00:13:31.630 over your pelvis it's a great way to 00:13:31.630 --> 00:13:33.850 think of it rather than trying to like 00:13:33.850 --> 00:13:38.760 plunge the butt or clench the butt my 00:13:38.760 --> 00:13:42.790 new book coming out clench the buttocks 00:13:42.790 --> 00:13:45.220 rather than any clenching just kind of 00:13:45.220 --> 00:13:50.709 this alignment of muscle and bone but 00:13:50.709 --> 00:13:52.180 also energy head over heart heart over 00:13:52.180 --> 00:13:55.750 pelvis just play so we come into this 00:13:55.750 --> 00:13:57.790 kind of superhero position here draw 00:13:57.790 --> 00:13:59.500 energy up from the arches of the feet 00:13:59.500 --> 00:14:01.930 what helps again is to lift the toes so 00:14:01.930 --> 00:14:03.100 check that out you might lift the 00:14:03.100 --> 00:14:05.320 kneecaps a little bit here tone the 00:14:05.320 --> 00:14:07.570 quadriceps as you lift lift lift then 00:14:07.570 --> 00:14:09.339 last but not least lift your heart and 00:14:09.339 --> 00:14:11.529 draw the elbows together as best you can 00:14:11.529 --> 00:14:13.420 shoulder blades come in and together 00:14:13.420 --> 00:14:15.640 lengthen up through the crown big breath 00:14:15.640 --> 00:14:18.790 in and exhale release every 00:14:18.790 --> 00:14:23.200 being down forward fold great inhale 00:14:23.200 --> 00:14:24.850 halfway lift elbows are going to reach 00:14:24.850 --> 00:14:26.650 back once again try to touch each other 00:14:26.650 --> 00:14:28.660 halfway lift careful not to lock the 00:14:28.660 --> 00:14:31.930 knees here then use your exhale to float 00:14:31.930 --> 00:14:33.960 it down fingertips release to the earth 00:14:33.960 --> 00:14:38.710 and we bend the knees generously step or 00:14:38.710 --> 00:14:40.750 hop it back to plank 00:14:40.750 --> 00:14:43.150 but don't panic nice and soft nice and 00:14:43.150 --> 00:14:46.840 soft step or hop it back so we're doing 00:14:46.840 --> 00:14:48.760 this just to create a little bit of you 00:14:48.760 --> 00:14:50.080 know heat in the body a little bit of 00:14:50.080 --> 00:14:52.390 energy don't think top of a push-up 00:14:52.390 --> 00:14:55.330 don't panic rock front to back try to 00:14:55.330 --> 00:14:57.910 create one nice long piece from the 00:14:57.910 --> 00:14:58.930 crown of the head 00:14:58.930 --> 00:15:02.680 all the way to the heels then feel free 00:15:02.680 --> 00:15:04.690 to stay here or lower on your knees just 00:15:04.690 --> 00:15:06.730 like we did before we'll cross the 00:15:06.730 --> 00:15:08.200 ankles if you want to inhale look 00:15:08.200 --> 00:15:08.890 forward 00:15:08.890 --> 00:15:10.600 connect with the lower belly as you 00:15:10.600 --> 00:15:12.910 exhale elbows at a 45 degree angle all 00:15:12.910 --> 00:15:15.790 the way to the belly mmm great release 00:15:15.790 --> 00:15:20.950 the feet inhale Cobra exhale release 00:15:20.950 --> 00:15:23.890 awesome curl the toes under press back 00:15:23.890 --> 00:15:27.460 up to all fours and then continue to 00:15:27.460 --> 00:15:29.350 peel up through the tail downward facing 00:15:29.350 --> 00:15:34.920 dog check in with your breath 00:15:36.630 --> 00:15:39.820 rather than doing downward facing dog 00:15:39.820 --> 00:15:42.970 today can you just embrace one sensation 00:15:42.970 --> 00:15:49.570 at a time checking it I like to imagine 00:15:49.570 --> 00:15:52.210 it as this nice long scroll and I'm just 00:15:52.210 --> 00:15:55.240 going down through my checklist but I 00:15:55.240 --> 00:15:56.920 was an only child so it was really why I 00:15:56.920 --> 00:15:59.020 do stuff like that all right here we go 00:15:59.020 --> 00:16:00.280 drop the left heel lift the right leg 00:16:00.280 --> 00:16:02.380 high right toes down lift from your 00:16:02.380 --> 00:16:05.890 right inner thigh strong here connect to 00:16:05.890 --> 00:16:08.980 your strength big breath in exhale bend 00:16:08.980 --> 00:16:11.020 your right knee slowly shift your weight 00:16:11.020 --> 00:16:13.540 forward right knee hugs in towards the 00:16:13.540 --> 00:16:15.820 heart and then step it up into your 00:16:15.820 --> 00:16:19.120 lunge great lower the left knee down 00:16:19.120 --> 00:16:22.120 today and if it feels good and only if 00:16:22.120 --> 00:16:23.680 it feels good you might just play here 00:16:23.680 --> 00:16:26.670 walking the left knee back just a hair 00:16:26.670 --> 00:16:28.930 now check out front 00:16:28.930 --> 00:16:31.240 egg front knee over front ankle and then 00:16:31.240 --> 00:16:32.980 we embrace the stretch here take your 00:16:32.980 --> 00:16:34.740 right thumb to your right hip crease 00:16:34.740 --> 00:16:37.000 pull the right hip crease back and might 00:16:37.000 --> 00:16:39.810 widen your stance like it just did mine 00:16:39.810 --> 00:16:43.540 stay present with the sensations and 00:16:43.540 --> 00:16:44.649 remember your mantra 00:16:44.649 --> 00:16:47.080 go ahead and uncurl the back toes press 00:16:47.080 --> 00:16:49.779 into the top of the back foot press into 00:16:49.779 --> 00:16:51.730 the left fingertips here or left palm 00:16:51.730 --> 00:16:53.860 right thumb is still on the right hip 00:16:53.860 --> 00:16:56.770 crease let that turn you taking the 00:16:56.770 --> 00:16:58.180 heart towards the right side of your 00:16:58.180 --> 00:17:01.510 yoga mat stay here right thumb on right 00:17:01.510 --> 00:17:04.660 hip crease or send the right fingertips 00:17:04.660 --> 00:17:07.959 back just reach press into the ball 00:17:07.959 --> 00:17:09.790 joint of the right big toe big breath in 00:17:09.790 --> 00:17:13.119 here and exhale back to Center 00:17:13.119 --> 00:17:16.660 awesome press into all ten fingers curl 00:17:16.660 --> 00:17:18.670 the back toes under inhale lift open 00:17:18.670 --> 00:17:22.449 your heart exhale plant the palms step 00:17:22.449 --> 00:17:26.470 it back plank slowly lower to the knees 00:17:26.470 --> 00:17:28.990 or keep them lifted we hug the elbows in 00:17:28.990 --> 00:17:33.550 45 degrees as we bend belly to the earth 00:17:33.550 --> 00:17:36.309 tops of the feet to the mat inhale Cobra 00:17:36.309 --> 00:17:41.440 nice and low and exhale release curl the 00:17:41.440 --> 00:17:43.809 toes under press back up to all fours 00:17:43.809 --> 00:17:48.870 and then peel it up downward facing dog 00:17:48.870 --> 00:17:54.910 big breath in here big breath out press 00:17:54.910 --> 00:17:57.520 into your knuckles walk the two big toes 00:17:57.520 --> 00:18:01.210 together this time reach the right heel 00:18:01.210 --> 00:18:02.980 down towards the earth as you inhale 00:18:02.980 --> 00:18:05.620 lift the left leg up high try to turn 00:18:05.620 --> 00:18:07.390 the left toes down towards the Earth or 00:18:07.390 --> 00:18:09.820 even towards the right side of your yoga 00:18:09.820 --> 00:18:12.090 mat lift from the left inner thigh 00:18:12.090 --> 00:18:14.530 inhale in strong connect to your 00:18:14.530 --> 00:18:17.500 strength exhale bend the left knee 00:18:17.500 --> 00:18:19.720 squeeze it up and in as you roll through 00:18:19.720 --> 00:18:22.150 that right foot step it up into your 00:18:22.150 --> 00:18:26.140 lunge lower the right knee catch your 00:18:26.140 --> 00:18:29.410 breath if it feels good and only if it 00:18:29.410 --> 00:18:31.030 feels good to walk that right knee back 00:18:31.030 --> 00:18:34.390 just a hair and then find your alignment 00:18:34.390 --> 00:18:37.500 front knee over front ankle 00:18:38.380 --> 00:18:41.570 hmm the fingertips on the mat we bring 00:18:41.570 --> 00:18:43.309 excuse me right fingertips on the mat we 00:18:43.309 --> 00:18:45.289 bring the left thumb to the left hip 00:18:45.289 --> 00:18:49.460 crease pulling back here at my widen 00:18:49.460 --> 00:18:53.240 your stance and come off the back toes 00:18:53.240 --> 00:18:56.419 press into that back foot strong and 00:18:56.419 --> 00:18:58.400 maybe you just stay here careful not to 00:18:58.400 --> 00:19:01.070 collapse in the head or the neck maybe 00:19:01.070 --> 00:19:02.390 you reach the left fingertips all the 00:19:02.390 --> 00:19:04.549 way back breathe into the armpit chest 00:19:04.549 --> 00:19:14.870 nice strong breaths here and then 00:19:14.870 --> 00:19:18.679 dialing it back to Center all ten 00:19:18.679 --> 00:19:20.330 fingerprints come to the mat we curl the 00:19:20.330 --> 00:19:21.740 back toes under lift the back knee 00:19:21.740 --> 00:19:25.690 inhale let your heart radiate forward 00:19:25.690 --> 00:19:28.220 runners lunge beautiful then exhale 00:19:28.220 --> 00:19:31.070 plant the palms optional vinyasa here 00:19:31.070 --> 00:19:32.990 you can take it straight to down dog or 00:19:32.990 --> 00:19:35.240 you step the left toes back and you move 00:19:35.240 --> 00:19:36.950 through a little flow this time it could 00:19:36.950 --> 00:19:41.240 be chaturanga to updog or repeating that 00:19:41.240 --> 00:19:46.909 belly to Cobra then we meet in downward 00:19:46.909 --> 00:19:52.039 facing dog so more on that vinyasa 00:19:52.039 --> 00:19:55.220 moment tomorrow when we do Sun 00:19:55.220 --> 00:20:01.130 Salutations big breath in big breath out 00:20:01.130 --> 00:20:03.919 as you lower the knees come onto the 00:20:03.919 --> 00:20:06.710 tops of the feet and take it to a 00:20:06.710 --> 00:20:08.480 child's pose fingertips reach back 00:20:08.480 --> 00:20:11.600 forehead to the mat allow the weight of 00:20:11.600 --> 00:20:14.630 the shoulders to round and release take 00:20:14.630 --> 00:20:16.929 a rest 00:20:28.970 --> 00:20:31.520 press into the tops of the feet and 00:20:31.520 --> 00:20:34.820 slowly reach the fingertips forward 00:20:34.820 --> 00:20:38.100 press into the palms and nice and slow 00:20:38.100 --> 00:20:41.850 we'll come back up negotiating making 00:20:41.850 --> 00:20:45.600 our way to a little Lions pose or little 00:20:45.600 --> 00:20:47.400 Lions breath so the knees are going to 00:20:47.400 --> 00:20:50.280 go as wide as the yoga mat I figure if 00:20:50.280 --> 00:20:53.690 you can get through some Lions breath 00:20:53.690 --> 00:20:56.580 the first week of your journey we can do 00:20:56.580 --> 00:20:58.710 anything so coming into the full shape 00:20:58.710 --> 00:21:00.360 today if you're not able to come into 00:21:00.360 --> 00:21:02.610 this shape tending to the knees or maybe 00:21:02.610 --> 00:21:03.750 the feet are really tight you have 00:21:03.750 --> 00:21:05.640 options you can sit on a block to lift 00:21:05.640 --> 00:21:09.240 you or a blanket is nice rolled up 00:21:09.240 --> 00:21:10.530 behind the knees just to give you a 00:21:10.530 --> 00:21:14.580 little space you can also come on to the 00:21:14.580 --> 00:21:18.900 toes here for a little lift so wherever 00:21:18.900 --> 00:21:22.410 you are lengthen through the torso and 00:21:22.410 --> 00:21:23.910 we're going to take our fingertips 00:21:23.910 --> 00:21:27.990 forward then from here go ahead and turn 00:21:27.990 --> 00:21:31.490 your left fingertips towards your body 00:21:31.490 --> 00:21:33.840 just check it out there just one at a 00:21:33.840 --> 00:21:37.530 time here to start so chances are if 00:21:37.530 --> 00:21:42.330 you've never really if this part of the 00:21:42.330 --> 00:21:43.770 body means some awakening you're not 00:21:43.770 --> 00:21:45.600 going to get too far but in time you'll 00:21:45.600 --> 00:21:47.790 be able to bring the palm to the earth 00:21:47.790 --> 00:21:49.650 so just play here but be super mindful 00:21:49.650 --> 00:21:51.750 notice if the thumb is wanting to creep 00:21:51.750 --> 00:21:53.280 in so if you can keep the thumb nice and 00:21:53.280 --> 00:21:55.220 straight and then gently come off that 00:21:55.220 --> 00:21:59.010 and release now we'll do the same thing 00:21:59.010 --> 00:22:01.320 on there on the right side turning the 00:22:01.320 --> 00:22:02.850 right fingertips around you might just 00:22:02.850 --> 00:22:05.000 stay on the right fingertips here 00:22:05.000 --> 00:22:09.480 breathing into the forearm or maybe you 00:22:09.480 --> 00:22:11.520 come all the way onto the palm really 00:22:11.520 --> 00:22:14.660 mindful of that thumb 00:22:15.510 --> 00:22:22.320 big breath in big breath out great will 00:22:22.320 --> 00:22:23.340 come off the right 00:22:23.340 --> 00:22:25.380 take a second to wiggle the fingertips 00:22:25.380 --> 00:22:26.760 now if you draw circles with the wrists 00:22:26.760 --> 00:22:30.059 if you need to I'm preparing for lion's 00:22:30.059 --> 00:22:33.299 breath let's just go for so if this is 00:22:33.299 --> 00:22:34.889 too much for you in the arms you can 00:22:34.889 --> 00:22:38.730 just do this on claws claws or even 00:22:38.730 --> 00:22:42.210 fists right so prepare yourself here 00:22:42.210 --> 00:22:43.950 careful not to collapse into the earth 00:22:43.950 --> 00:22:47.940 wherever you are what we do is we take a 00:22:47.940 --> 00:22:50.490 big breath in through the nose and on an 00:22:50.490 --> 00:22:52.019 exhale we send our gaze up towards the 00:22:52.019 --> 00:22:53.220 third eye right in between the two 00:22:53.220 --> 00:22:54.630 eyebrows you can even close your eyes 00:22:54.630 --> 00:22:57.690 and do it if you feel like a dummy but I 00:22:57.690 --> 00:23:00.510 say just go for and on the exhale we 00:23:00.510 --> 00:23:02.309 reach our tongue out towards the earth 00:23:02.309 --> 00:23:03.929 towards the chin we press away from the 00:23:03.929 --> 00:23:06.330 yoga mat and we let out a nice cleansing 00:23:06.330 --> 00:23:11.760 breath it looks like this Wow don't hurt 00:23:11.760 --> 00:23:15.149 my jaw okay so let's give it a try ready 00:23:15.149 --> 00:23:18.120 two three of these and just see what 00:23:18.120 --> 00:23:19.919 happens right can you embrace it can you 00:23:19.919 --> 00:23:24.980 can you just embrace Rhea big inhale 00:23:24.980 --> 00:23:31.529 exhale Lions breath tongue out awesome 00:23:31.529 --> 00:23:46.200 two more and last one awesome super 00:23:46.200 --> 00:23:49.490 fierce walk the palms out child's pose 00:23:49.490 --> 00:23:54.110 hmm what just happened 00:24:04.730 --> 00:24:07.310 and pressing into all ten knuckles we 00:24:07.310 --> 00:24:09.080 press into the tops of the feet so press 00:24:09.080 --> 00:24:10.730 in your foundation for every transition 00:24:10.730 --> 00:24:13.460 connect and we'll come back to all fours 00:24:13.460 --> 00:24:17.840 take your time getting there when you 00:24:17.840 --> 00:24:19.340 arrive we're going to find those 00:24:19.340 --> 00:24:21.230 goalposts arms and if you need to come 00:24:21.230 --> 00:24:22.790 off the wrists so if you're new to 00:24:22.790 --> 00:24:24.950 practising your wrists are like then 00:24:24.950 --> 00:24:27.230 feel free remember to take take moments 00:24:27.230 --> 00:24:28.880 on your own to rotate the wrists and 00:24:28.880 --> 00:24:31.040 just really tend to it rather than 00:24:31.040 --> 00:24:33.290 giving up or you know getting pissed off 00:24:33.290 --> 00:24:35.510 you need to you need to take 00:24:35.510 --> 00:24:36.830 responsibility you need to come off the 00:24:36.830 --> 00:24:38.030 wrist you need to massage them when you 00:24:38.030 --> 00:24:39.950 need to remember how powerful the mind 00:24:39.950 --> 00:24:43.130 is okay wrists underneath the shoulders 00:24:43.130 --> 00:24:45.850 knees back underneath the hip points 00:24:45.850 --> 00:24:49.280 here we go I'm going to inhale extend my 00:24:49.280 --> 00:24:52.190 right toes out long lift from the right 00:24:52.190 --> 00:24:55.550 inner thigh hug the lower ribs in and 00:24:55.550 --> 00:24:57.110 then slowly reach your left fingertips 00:24:57.110 --> 00:24:58.460 out as if you're trying to shake 00:24:58.460 --> 00:25:00.800 someone's hand then plug the left 00:25:00.800 --> 00:25:04.210 shoulder inhale lift and lengthen exhale 00:25:04.210 --> 00:25:07.070 rounding it and nose to knee only three 00:25:07.070 --> 00:25:10.540 of these you got it inhale extend exhale 00:25:10.540 --> 00:25:14.540 nose to knee how's your foundation 00:25:14.540 --> 00:25:16.580 inhale extend pressing into the top of 00:25:16.580 --> 00:25:20.020 that back foot exhale nose to knee 00:25:20.020 --> 00:25:25.040 inhale extend and exhale back to all 00:25:25.040 --> 00:25:28.210 fours well same thing on the other side 00:25:28.210 --> 00:25:31.580 slide the left toes out hug energy into 00:25:31.580 --> 00:25:33.380 the midline hug the lower ribs in so 00:25:33.380 --> 00:25:34.760 kind of knit them together so if they're 00:25:34.760 --> 00:25:36.110 just kind of splaying out here remember 00:25:36.110 --> 00:25:40.580 that tabletop position well and then we 00:25:40.580 --> 00:25:43.100 lift the back leg up don't forget about 00:25:43.100 --> 00:25:45.650 your foundation top the right foot 00:25:45.650 --> 00:25:47.540 pressing into the left palm as you 00:25:47.540 --> 00:25:48.680 inhale reach the right fingertips 00:25:48.680 --> 00:25:53.060 forward plug the right shoulder in if 00:25:53.060 --> 00:25:54.260 you're shaking someone's hand here and 00:25:54.260 --> 00:25:56.480 then plug it in and here we go we flow 00:25:56.480 --> 00:26:00.580 inhale exhale nose to knee 00:26:00.580 --> 00:26:03.350 inhale keep it nice and slow extend 00:26:03.350 --> 00:26:05.200 spread the fingertips spread the toes 00:26:05.200 --> 00:26:13.450 exhale nose to knee inhale extend exhale 00:26:13.450 --> 00:26:16.620 nose to knee rounding through the spine 00:26:16.620 --> 00:26:18.760 keep checking your foundation in 00:26:18.760 --> 00:26:23.310 hellicksen oh exhale release 00:26:23.310 --> 00:26:27.700 awesome swing the toes to one side come 00:26:27.700 --> 00:26:31.300 to seated great work my friends we're 00:26:31.300 --> 00:26:33.040 going to take out little thriller arms 00:26:33.040 --> 00:26:35.110 here so just bring the legs to a nice 00:26:35.110 --> 00:26:37.480 sukhasana again crossing the ankles 00:26:37.480 --> 00:26:40.000 practicing with the heels a little 00:26:40.000 --> 00:26:43.210 further from your base and then thriller 00:26:43.210 --> 00:26:45.930 arms should feel good loop the shoulders 00:26:45.930 --> 00:26:48.750 breathe into the muscles of the forearm 00:26:48.750 --> 00:26:58.300 fingertips down great then release palms 00:26:58.300 --> 00:27:00.760 come to the earth we'll extend the legs 00:27:00.760 --> 00:27:04.740 out long and come to lie down 00:27:09.480 --> 00:27:12.400 so get comfy here tuck the chin into the 00:27:12.400 --> 00:27:15.070 chest lengthen through the back of the 00:27:15.070 --> 00:27:19.090 neck then we'll slide left knee up 00:27:19.090 --> 00:27:21.070 towards the sky sole the left foot on 00:27:21.070 --> 00:27:24.130 the mat lift the right leg up high and 00:27:24.130 --> 00:27:25.540 then we'll cross bending it the right 00:27:25.540 --> 00:27:27.910 knee just crossing the right ankle over 00:27:27.910 --> 00:27:31.000 the left thigh reclined one-legged 00:27:31.000 --> 00:27:33.430 pigeon here is you press off of your 00:27:33.430 --> 00:27:35.080 left foot and interlace the fingertips 00:27:35.080 --> 00:27:39.040 behind the left thigh breathe here stay 00:27:39.040 --> 00:27:40.900 bright in the feet so just a little 00:27:40.900 --> 00:27:44.290 energy in the feet here and then we 00:27:44.290 --> 00:27:46.150 squeeze the legs up towards the heart 00:27:46.150 --> 00:27:48.640 keep the neck nice and long if you find 00:27:48.640 --> 00:27:51.220 that a little you know sway back and 00:27:51.220 --> 00:28:02.380 forth feels good by all means so find 00:28:02.380 --> 00:28:04.060 what feels good here you might even 00:28:04.060 --> 00:28:06.130 press the right elbow into the right 00:28:06.130 --> 00:28:08.710 inner thigh and then take at least a 00:28:08.710 --> 00:28:11.680 couple breaths to just imagine your left 00:28:11.680 --> 00:28:13.720 foot on a wall here so left shin 00:28:13.720 --> 00:28:18.690 parallel again squeezing up 00:28:27.580 --> 00:28:31.029 take a nice deep breath in use your 00:28:31.029 --> 00:28:35.259 exhale to release and we switch right 00:28:35.259 --> 00:28:36.009 foot to the ground 00:28:36.009 --> 00:28:38.559 left leg crosses up and over cross your 00:28:38.559 --> 00:28:40.690 left ankle over the top of the right 00:28:40.690 --> 00:28:44.679 thigh stay relaxed through the shoulders 00:28:44.679 --> 00:28:46.809 my friend all that stress and tension 00:28:46.809 --> 00:28:47.980 that we build up in the neck and 00:28:47.980 --> 00:28:50.080 shoulders let's keep it soft and mindful 00:28:50.080 --> 00:28:55.239 here the practice of awareness so good 00:28:55.239 --> 00:28:57.369 okay here we go pressing up off the 00:28:57.369 --> 00:28:59.470 right toes interlacing behind the right 00:28:59.470 --> 00:29:03.759 thigh this time and acknowledging and 00:29:03.759 --> 00:29:06.009 bracing the fact that you know each side 00:29:06.009 --> 00:29:08.950 is different I was in a little bit of a 00:29:08.950 --> 00:29:12.429 car wreck not too long ago and I'm fine 00:29:12.429 --> 00:29:14.799 but you know really did kind of shift my 00:29:14.799 --> 00:29:16.809 body especially my right side of my left 00:29:16.809 --> 00:29:18.850 side so you need to stay present you 00:29:18.850 --> 00:29:21.369 need to honor what's what and it can 00:29:21.369 --> 00:29:23.679 change from every every day every 00:29:23.679 --> 00:29:27.299 practice one to the next 00:29:28.739 --> 00:29:33.570 binding gentle rocks eventually finding 00:29:33.570 --> 00:29:36.100 that right foot up against an imaginary 00:29:36.100 --> 00:29:41.859 wall here right shin parallel open in 00:29:41.859 --> 00:29:45.600 the chest relax through the shoulders 00:29:54.190 --> 00:30:03.019 big breath in good exhale release use 00:30:03.019 --> 00:30:08.779 your breath to release both feet come to 00:30:08.779 --> 00:30:11.419 the mat i interlace the fingertips 00:30:11.419 --> 00:30:13.370 behind the head you didn't think we're 00:30:13.370 --> 00:30:15.950 going to get out without a little core 00:30:15.950 --> 00:30:17.990 even though we already did court to 00:30:17.990 --> 00:30:20.029 extend the thumbs elbows nice and wide 00:30:20.029 --> 00:30:22.370 scoop your tailbone up and press off 00:30:22.370 --> 00:30:25.490 both feet shins parallel this time again 00:30:25.490 --> 00:30:27.559 both feet up against the wall inhale in 00:30:27.559 --> 00:30:33.169 exhale lift inhale lower elbows nice and 00:30:33.169 --> 00:30:40.360 wide exhale lift inhale lower exhale 00:30:40.360 --> 00:30:49.610 lift and keep it going keep a nice 00:30:49.610 --> 00:30:51.320 amount of space between your chin and 00:30:51.320 --> 00:30:53.590 your chest 00:30:53.590 --> 00:30:56.740 imagine a juicy mango or something there 00:30:56.740 --> 00:30:59.539 keep your gaze straight up and maybe 00:30:59.539 --> 00:31:01.279 slightly back so again resist the urge 00:31:01.279 --> 00:31:15.049 to crunch here and one more inhale lower 00:31:15.049 --> 00:31:18.590 exhale lift this time stay lifted extend 00:31:18.590 --> 00:31:22.549 the legs up high inhale in exhale slowly 00:31:22.549 --> 00:31:25.010 lower the right heel down not going to 00:31:25.010 --> 00:31:27.950 do a lot of these scissoring legs back 00:31:27.950 --> 00:31:30.889 up to Center inhale and exhale slowly 00:31:30.889 --> 00:31:34.610 lower the left leg down inhale back to 00:31:34.610 --> 00:31:36.409 Center keep the elbows wide neck nice 00:31:36.409 --> 00:31:38.090 and long you can use your thumbs to 00:31:38.090 --> 00:31:40.580 gently tug the back of the head out keep 00:31:40.580 --> 00:31:43.460 lots of space and two more times on your 00:31:43.460 --> 00:31:47.350 own scissoring the legs we got this 00:31:47.350 --> 00:31:50.620 lower back is super flush with the mat 00:31:50.620 --> 00:31:53.389 my elbows are wanting to come in keep 00:31:53.389 --> 00:31:57.070 yours nice and wide here we go one more 00:31:57.730 --> 00:31:59.630 embrace that Shay 00:31:59.630 --> 00:32:04.700 let's Rumble here we go and then after 00:32:04.700 --> 00:32:07.430 you're done take a second to hug the 00:32:07.430 --> 00:32:11.150 knees into the chest crawl the shoulder 00:32:11.150 --> 00:32:16.250 blades in and underneath you and then 00:32:16.250 --> 00:32:17.240 we'll bring the soles of the feet 00:32:17.240 --> 00:32:20.870 together knees super wide soup Tabata 00:32:20.870 --> 00:32:26.030 con awesome soar great take the hands to 00:32:26.030 --> 00:32:27.410 the belly here give yourself a little 00:32:27.410 --> 00:32:32.960 pet and then arms rest gently at our 00:32:32.960 --> 00:32:36.370 sides whenever you're ready 00:32:36.370 --> 00:32:41.630 Dannielynn through the nose exhale out 00:32:41.630 --> 00:32:46.760 through the nose keep it in the nostrils 00:32:46.760 --> 00:32:49.629 in through the nose 00:32:57.490 --> 00:33:08.460 I embrace marrying the breath the body 00:33:08.940 --> 00:33:13.690 with the mind the power fought so we 00:33:13.690 --> 00:33:15.130 move all this energy around in our 00:33:15.130 --> 00:33:17.799 practice and so by just experimenting 00:33:17.799 --> 00:33:18.960 you may not even be your thing just 00:33:18.960 --> 00:33:22.210 experimenting with intention mantra 00:33:22.210 --> 00:33:25.210 affirmation even in the most simplest 00:33:25.210 --> 00:33:28.059 way checks our thoughts kind of guides 00:33:28.059 --> 00:33:33.299 the mind the Manas back to the energy 00:33:33.299 --> 00:33:37.409 then it allows the energy to be used and 00:33:37.409 --> 00:33:40.630 directed to a place that serves you 00:33:40.630 --> 00:33:43.029 right we've all been there just like oh 00:33:43.029 --> 00:33:49.360 my god being so crazy stay here as long 00:33:49.360 --> 00:33:51.250 as you like six Tabata can awesome 00:33:51.250 --> 00:33:52.360 that's the shape here 00:33:52.360 --> 00:33:54.970 cobblers pose or reclined cobblers pose 00:33:54.970 --> 00:34:00.480 or begin to extend the legs out long 00:34:02.909 --> 00:34:05.679 windshield wiper the toes back and forth 00:34:05.679 --> 00:34:09.040 a couple times if it feels good and then 00:34:09.040 --> 00:34:11.849 let it all go 00:34:20.010 --> 00:34:22.710 way to show up today thanks for sharing 00:34:22.710 --> 00:34:24.569 your time your breath and your practice 00:34:24.569 --> 00:34:30.710 with me see you for day 4 namaste 00:34:41.969 --> 00:34:44.029 you