WEBVTT 00:00:00.269 --> 00:00:02.070 what's up party people welcome to 30 00:00:02.070 --> 00:00:04.830 days of yoga camp it's day five and you 00:00:04.830 --> 00:00:06.240 know what the mantra for today is right 00:00:06.240 --> 00:00:11.570 and the laughs let's get started 00:00:19.060 --> 00:00:21.350 all right my friends today we're going 00:00:21.350 --> 00:00:24.380 to begin with the legs stretched out 00:00:24.380 --> 00:00:29.590 long so come into a comfortable seat 00:00:29.590 --> 00:00:31.640 meaning if you need to lift the hips 00:00:31.640 --> 00:00:34.520 please do here again on a block or on 00:00:34.520 --> 00:00:37.280 some books or maybe a pillow and then 00:00:37.280 --> 00:00:38.780 take the legs out long 00:00:38.780 --> 00:00:41.450 now depending on your personality but I 00:00:41.450 --> 00:00:43.270 know I used to be like this comes from 00:00:43.270 --> 00:00:45.470 dancing and gymnastics and stuff is 00:00:45.470 --> 00:00:47.510 always kind of like overdo it here like 00:00:47.510 --> 00:00:49.250 I have to hit this shape and I have to 00:00:49.250 --> 00:00:51.380 prove to myself that I'm flexible so 00:00:51.380 --> 00:00:54.320 let's not do that today let's just see 00:00:54.320 --> 00:00:55.070 where we're at 00:00:55.070 --> 00:00:57.470 see if you can keep the thighs kind of 00:00:57.470 --> 00:00:59.120 grounding down here so what that means 00:00:59.120 --> 00:01:03.140 is your shape might look like this yeah 00:01:03.140 --> 00:01:08.450 legs out long so if you're this way then 00:01:08.450 --> 00:01:09.470 you know what I'm talking about there 00:01:09.470 --> 00:01:11.420 some of us that are like okay get right 00:01:11.420 --> 00:01:13.460 to the mark so we just want a nice 00:01:13.460 --> 00:01:16.280 comfortable seat to start in with the 00:01:16.280 --> 00:01:19.250 legs out long then just take a second to 00:01:19.250 --> 00:01:24.410 feel the feet feel your hands so just 00:01:24.410 --> 00:01:26.000 kind of spreading awareness through the 00:01:26.000 --> 00:01:28.759 soles of the feet and the hands the 00:01:28.759 --> 00:01:31.640 wrists and then go ahead and activate 00:01:31.640 --> 00:01:34.130 find flexion in the feet so press into 00:01:34.130 --> 00:01:36.410 your heels let your toes point up 00:01:36.410 --> 00:01:38.240 towards the sky again tops of the thighs 00:01:38.240 --> 00:01:40.520 in fact take your palms to the tops of 00:01:40.520 --> 00:01:41.750 the thighs just to kind of press them 00:01:41.750 --> 00:01:45.470 down and so if you're still working on 00:01:45.470 --> 00:01:47.929 spinal awareness and even a strength 00:01:47.929 --> 00:01:49.880 building in the abdominal wall in the 00:01:49.880 --> 00:01:52.069 back body this could be pretty tough so 00:01:52.069 --> 00:01:53.860 I just want acknowledge if you're here 00:01:53.860 --> 00:01:56.810 man dudes dudettes 00:01:56.810 --> 00:01:58.459 no biggie this is why we're here to 00:01:58.459 --> 00:02:00.170 practice so in time we'll be able to 00:02:00.170 --> 00:02:02.709 find length and support with the muscles 00:02:02.709 --> 00:02:08.508 tomorrow's practice will help and yeah 00:02:08.508 --> 00:02:09.979 just kind of find that support from 00:02:09.979 --> 00:02:11.360 within so just notice where you're at 00:02:11.360 --> 00:02:15.380 today come into a nice comfortable seat 00:02:15.380 --> 00:02:17.480 here with the legs out long so once you 00:02:17.480 --> 00:02:20.599 get adjusted see if you can align head 00:02:20.599 --> 00:02:22.750 over heart heart over pelvis and 00:02:22.750 --> 00:02:26.750 activate through the legs strong then 00:02:26.750 --> 00:02:28.220 maybe take a second here to loop the 00:02:28.220 --> 00:02:30.049 shoulders forward up and back and also 00:02:30.049 --> 00:02:32.130 to do a couple neck rolls if it feels 00:02:32.130 --> 00:02:34.080 right so just checking in with the head 00:02:34.080 --> 00:02:39.480 the neck the shoulders so for me a lot 00:02:39.480 --> 00:02:41.160 of yoga videos and while workouts on 00:02:41.160 --> 00:02:42.870 stuff just kind of like wham-bam into it 00:02:42.870 --> 00:02:44.820 so unless you're taking responsibility 00:02:44.820 --> 00:02:46.680 before you press play kind of don't get 00:02:46.680 --> 00:02:53.010 a chance to just go okay here I am so 00:02:53.010 --> 00:02:54.600 take that moment here 00:02:54.600 --> 00:03:05.220 I begin to notice your breath then 00:03:05.220 --> 00:03:06.180 eventually we'll bring the palms 00:03:06.180 --> 00:03:08.700 together at the heart again still active 00:03:08.700 --> 00:03:10.620 through the legs here and begin to lift 00:03:10.620 --> 00:03:17.700 the sternum to the thumbs so if you're 00:03:17.700 --> 00:03:19.650 collapsing in the belly here and 00:03:19.650 --> 00:03:22.260 collapsing in the back body see if you 00:03:22.260 --> 00:03:25.140 can use this lift of the sternum to the 00:03:25.140 --> 00:03:26.790 thumbs you just kind of grow tall and 00:03:26.790 --> 00:03:29.040 for some people at this stage in the 00:03:29.040 --> 00:03:30.360 practice or depending on what you know 00:03:30.360 --> 00:03:31.470 where you are on your journey 00:03:31.470 --> 00:03:33.840 this could be a lot of hard work so just 00:03:33.840 --> 00:03:38.850 notice and then begin to deepen your 00:03:38.850 --> 00:03:40.350 breath and you might close your eyes 00:03:40.350 --> 00:03:41.520 here we're not going to be here much 00:03:41.520 --> 00:03:42.060 longer 00:03:42.060 --> 00:03:43.800 but just a chance to check in with that 00:03:43.800 --> 00:03:47.460 line activate through the legs and feel 00:03:47.460 --> 00:03:49.230 a nice grounding through the sitting 00:03:49.230 --> 00:03:56.780 bones find extension through the crown 00:03:57.500 --> 00:04:02.150 again close your eyes for a moment here 00:04:02.840 --> 00:04:06.959 deepening the breath and just settling 00:04:06.959 --> 00:04:10.730 in for our practice today 00:04:11.570 --> 00:04:16.048 the affirmation or the mantra today I am 00:04:16.048 --> 00:04:19.290 Alive to notice what it feels like as 00:04:19.290 --> 00:04:21.140 you move throughout the practice today 00:04:21.140 --> 00:04:23.670 notice what it feels like to be alive 00:04:23.670 --> 00:04:30.090 today in your body moving with the 00:04:30.090 --> 00:04:33.300 breath and then you might even take it a 00:04:33.300 --> 00:04:35.460 step further and finish the sentence I 00:04:35.460 --> 00:04:42.840 am Alive with I'm alive with energy I'm 00:04:42.840 --> 00:04:44.759 alive with creativity 00:04:44.759 --> 00:04:51.870 I am alive and patient so find something 00:04:51.870 --> 00:04:58.830 that suits you well today say it to 00:04:58.830 --> 00:05:11.189 yourself repeat it to yourself here I'll 00:05:11.189 --> 00:05:14.879 bow the head to the hands and we'll rock 00:05:14.879 --> 00:05:16.580 it out today bat the eyelashes open 00:05:16.580 --> 00:05:18.809 slowly release the hands we're going to 00:05:18.809 --> 00:05:20.249 bring the right heel into the center 00:05:20.249 --> 00:05:21.809 line should feel awesome after holding 00:05:21.809 --> 00:05:24.599 that shape for so long nice work so take 00:05:24.599 --> 00:05:26.189 your machchar your affirmation with you 00:05:26.189 --> 00:05:28.319 if you ever start to get distracted or 00:05:28.319 --> 00:05:30.210 start to feel frustrated in your 00:05:30.210 --> 00:05:32.309 practice repeat that mantra to yourself 00:05:32.309 --> 00:05:33.240 here we go 00:05:33.240 --> 00:05:35.279 turning towards the left toes here so 00:05:35.279 --> 00:05:36.509 you might actually physically adjust 00:05:36.509 --> 00:05:38.759 your right hip your right knee we're 00:05:38.759 --> 00:05:42.149 going to inhale reach it up exhale over 00:05:42.149 --> 00:05:43.559 and to the left just like we did before 00:05:43.559 --> 00:05:45.360 so before you say I would just take it 00:05:45.360 --> 00:05:46.680 to the left so we're stretching through 00:05:46.680 --> 00:05:47.639 the right side of the body 00:05:47.639 --> 00:05:49.589 we don't again have to have this perfect 00:05:49.589 --> 00:05:51.779 yoga shape here we're just warming up 00:05:51.779 --> 00:05:55.129 the body maybe you're a little sore from 00:05:55.129 --> 00:05:57.659 working on your yoga mat or something 00:05:57.659 --> 00:06:03.360 else I didn't mean for that just meant 00:06:03.360 --> 00:06:08.310 any a plethora of things and then 00:06:08.310 --> 00:06:09.689 flattening it out for a breath or two 00:06:09.689 --> 00:06:11.459 you might round the head notice how I'm 00:06:11.459 --> 00:06:12.899 not slamming belly too high just give 00:06:12.899 --> 00:06:13.949 yourself just notice where you're at 00:06:13.949 --> 00:06:16.370 today right so I'm still warming up here 00:06:16.370 --> 00:06:21.319 close your eyes breathe breathe breathe 00:06:23.300 --> 00:06:29.270 then grounding through your route and 00:06:29.270 --> 00:06:31.110 coming into a little twist to your right 00:06:31.110 --> 00:06:34.289 fingertips behind left palm gently to 00:06:34.289 --> 00:06:36.029 guide you so don't cranky cranked it 00:06:36.029 --> 00:06:38.939 here just nice and easy keep that left 00:06:38.939 --> 00:06:42.300 foot active sitting up nice and tall 00:06:42.300 --> 00:06:43.979 make sure you're not leaning back in 00:06:43.979 --> 00:06:45.659 your right hand one more breath here 00:06:45.659 --> 00:06:48.950 inhale and 00:06:48.950 --> 00:06:50.840 release awesome same thing on the other 00:06:50.840 --> 00:06:57.170 side so left heel in right to leg out so 00:06:57.170 --> 00:06:58.610 even though it can feel like work at 00:06:58.610 --> 00:07:00.140 first the more we practice and if you 00:07:00.140 --> 00:07:01.640 practice regularly which is why yoga 00:07:01.640 --> 00:07:04.700 camp is so great you know just kind of 00:07:04.700 --> 00:07:06.740 becoming aware and active in the body 00:07:06.740 --> 00:07:08.360 becomes second nature so it feels less 00:07:08.360 --> 00:07:11.000 like work so just just see where you're 00:07:11.000 --> 00:07:12.530 at today so firming down through the 00:07:12.530 --> 00:07:15.500 right thigh we'll shift our weight over 00:07:15.500 --> 00:07:18.290 inhale reach up active through those 00:07:18.290 --> 00:07:20.660 right toes as you send it up and over 00:07:20.660 --> 00:07:22.760 towards the right so again I'm grabbing 00:07:22.760 --> 00:07:24.530 on the outer edge here maybe you grab 00:07:24.530 --> 00:07:28.280 the outer edge of your right foot feels 00:07:28.280 --> 00:07:32.420 so good big breath in big breath out as 00:07:32.420 --> 00:07:35.620 you find what feels good here 00:07:39.970 --> 00:07:42.290 well we do some of this floor work it 00:07:42.290 --> 00:07:44.150 might be a good time to just practice 00:07:44.150 --> 00:07:47.570 repeating your affirmation your mantra I 00:07:47.570 --> 00:07:50.900 am Alive maybe finish that sentence I am 00:07:50.900 --> 00:07:56.030 alive with energy love go ahead and 00:07:56.030 --> 00:07:58.599 flatten it out 00:08:05.990 --> 00:08:08.610 and then grounding down through the 00:08:08.610 --> 00:08:10.490 coccyx through the tail your root chakra 00:08:10.490 --> 00:08:13.080 ground down sit up nice and tall and 00:08:13.080 --> 00:08:15.240 take a little counter twist here right 00:08:15.240 --> 00:08:16.770 fingertips to the outer edge of the left 00:08:16.770 --> 00:08:20.340 thigh and left fingertips behind inhale 00:08:20.340 --> 00:08:24.930 grow nice and tall and exhale twist stay 00:08:24.930 --> 00:08:28.800 firm in that right thigh so strong sit 00:08:28.800 --> 00:08:35.339 bone to heel connection inhale lift your 00:08:35.339 --> 00:08:41.810 heart exhale shoulders grounding down 00:08:43.700 --> 00:08:46.950 cool then gently release go ahead and 00:08:46.950 --> 00:08:49.890 bring that right foot in we'll come to a 00:08:49.890 --> 00:08:53.040 crisscross position here and we're just 00:08:53.040 --> 00:08:56.190 moving with the arms here so nice and 00:08:56.190 --> 00:08:57.690 easy and if you want to practice that 00:08:57.690 --> 00:08:59.490 sukhasan up from before just really 00:08:59.490 --> 00:09:01.170 keeping the ankles crossed here you can 00:09:01.170 --> 00:09:03.420 i'm turning sideways so you can see that 00:09:03.420 --> 00:09:05.850 i'm really allowing the heart to stay 00:09:05.850 --> 00:09:08.279 lifted here so again if you need to lift 00:09:08.279 --> 00:09:12.000 the hips please do here we go inhale 00:09:12.000 --> 00:09:14.399 nice and easy reach the fingertips up 00:09:14.399 --> 00:09:18.449 move with your breath exhale float them 00:09:18.449 --> 00:09:28.500 down inhale reach it up exhale float it 00:09:28.500 --> 00:09:31.949 down so we'll keep it going here tops of 00:09:31.949 --> 00:09:34.430 the thighs grounding down inhale reach 00:09:34.430 --> 00:09:41.339 heart lifts exhale down slow it down a 00:09:41.339 --> 00:09:48.690 bit inhale reach and exhale float it 00:09:48.690 --> 00:09:52.140 down so you know what we're doing now 00:09:52.140 --> 00:09:54.570 you can close your eyes or even begin to 00:09:54.570 --> 00:09:58.709 integrate the nose the neck inhaling 00:09:58.709 --> 00:10:04.310 maybe looking up exhaling chin to chest 00:10:20.630 --> 00:10:23.300 you might find this a je breath here 00:10:23.300 --> 00:10:28.490 helpful it's a soft restriction in the 00:10:28.490 --> 00:10:33.769 back of the throat with practice that 00:10:33.769 --> 00:10:37.060 becomes second nature and super helpful 00:10:37.060 --> 00:10:40.310 as you begin to synchronize the breath 00:10:40.310 --> 00:10:44.779 and the body marry the movement with the 00:10:44.779 --> 00:10:48.440 breath and the breath with the movement 00:10:48.440 --> 00:10:52.569 let's do one more you got it in here 00:10:53.649 --> 00:10:58.250 and exhale fingertips are going to come 00:10:58.250 --> 00:11:00.980 behind when you release we're going to 00:11:00.980 --> 00:11:03.759 turn the fingertips in towards your body 00:11:03.759 --> 00:11:06.470 inhale loop the shoulders hug the elbows 00:11:06.470 --> 00:11:08.240 trying to touch the elbows together here 00:11:08.240 --> 00:11:09.440 so we're stretching through the arms 00:11:09.440 --> 00:11:11.630 stretching through the chest nice gentle 00:11:11.630 --> 00:11:14.509 lift in the chin here big breath in open 00:11:14.509 --> 00:11:18.110 your heart remember your mantra maybe 00:11:18.110 --> 00:11:20.449 repeat it to yourself why not and then 00:11:20.449 --> 00:11:22.730 press off the fingertips and we'll begin 00:11:22.730 --> 00:11:26.680 to come forward onto all fours hmm I'm 00:11:26.680 --> 00:11:29.329 feeling good hope you are too if not 00:11:29.329 --> 00:11:32.420 let's keep tending to it coming to all 00:11:32.420 --> 00:11:34.370 fours here pressing into the tops of the 00:11:34.370 --> 00:11:37.579 feet press away from your yoga mat drew 00:11:37.579 --> 00:11:40.180 all the shoulders away from the ears and 00:11:40.180 --> 00:11:45.380 once you feel set bones stacked we'll 00:11:45.380 --> 00:11:47.600 move in to cat cow so make sure you take 00:11:47.600 --> 00:11:49.459 that time loins to kind of find your set 00:11:49.459 --> 00:11:51.500 up so that you can find freedom within 00:11:51.500 --> 00:11:55.970 the form inhale I exhale moving with the 00:11:55.970 --> 00:12:01.339 breath again inhale dropping the belly 00:12:01.339 --> 00:12:07.819 move nice and slow exhale rounding 00:12:07.819 --> 00:12:09.949 through the spine taking your time maybe 00:12:09.949 --> 00:12:13.730 use that UJ e that Darth Vader breath if 00:12:13.730 --> 00:12:15.079 you're not familiar and you want to 00:12:15.079 --> 00:12:18.259 learn we have a video for that free of 00:12:18.259 --> 00:12:20.149 charge of course 00:12:20.149 --> 00:12:25.220 just kidding and then of course from 00:12:25.220 --> 00:12:27.560 here we break free of the structure a 00:12:27.560 --> 00:12:29.059 little bit and just check in with the 00:12:29.059 --> 00:12:30.680 body today so again you might be feeling 00:12:30.680 --> 00:12:33.830 a little bit sore tighten places from 00:12:33.830 --> 00:12:36.500 your yoga or maybe for something else 00:12:36.500 --> 00:12:38.360 maybe you just feel a little heavy 00:12:38.360 --> 00:12:40.250 harder today and you got to go back to 00:12:40.250 --> 00:12:41.930 that extended Child's Pose your breath 00:12:41.930 --> 00:12:49.040 or - so take a moment here to feel alive 00:12:49.040 --> 00:12:51.260 notice what it feels like to be alive on 00:12:51.260 --> 00:12:57.649 this day insert date here each day is 00:12:57.649 --> 00:12:58.750 different 00:12:58.750 --> 00:13:01.370 nice and slow and mindful so you're 00:13:01.370 --> 00:13:08.589 taking care of your body maybe like that 00:13:08.589 --> 00:13:20.480 circular motion awesome and then from 00:13:20.480 --> 00:13:21.440 here we're going to bring the knees 00:13:21.440 --> 00:13:23.240 together so finish out what you're doing 00:13:23.240 --> 00:13:24.560 then bring the knees together and bring 00:13:24.560 --> 00:13:26.959 the feet together and then slowly we're 00:13:26.959 --> 00:13:29.810 going to sit back onto the heels walk 00:13:29.810 --> 00:13:34.880 the fingertips up and palms come to the 00:13:34.880 --> 00:13:36.769 tops of the thighs so if you have a 00:13:36.769 --> 00:13:38.270 blanket or a towel if you have knee 00:13:38.270 --> 00:13:41.660 issues and you're feeling fussiness here 00:13:41.660 --> 00:13:43.160 you can roll the blanket or the towel up 00:13:43.160 --> 00:13:45.020 bring it right behind the knees and then 00:13:45.020 --> 00:13:46.760 see what happens if you sit back here 00:13:46.760 --> 00:13:48.740 another option is to do a little yoga 00:13:48.740 --> 00:13:50.300 for the feet that's a great option for 00:13:50.300 --> 00:13:51.740 everyone if you wanted to go for the 00:13:51.740 --> 00:13:55.420 gold today wake up the feet 00:13:55.420 --> 00:13:57.290 so we're going to be here just for a 00:13:57.290 --> 00:13:58.970 couple breaths moving with our vinyasa 00:13:58.970 --> 00:14:00.470 nice and easy 00:14:00.470 --> 00:14:05.540 inhale reach the fingertips up exhale 00:14:05.540 --> 00:14:11.000 float them down close your eyes try to 00:14:11.000 --> 00:14:13.339 find your groove see if you can practice 00:14:13.339 --> 00:14:14.810 you might not get it at first back you 00:14:14.810 --> 00:14:17.570 probably won't tipping a practice really 00:14:17.570 --> 00:14:20.649 moving with the breath 00:14:35.960 --> 00:14:38.400 let's try a couple more here stick with 00:14:38.400 --> 00:14:40.830 it let your breath fuel your movement so 00:14:40.830 --> 00:14:42.810 only raise your arms as far as your 00:14:42.810 --> 00:14:47.280 inhale goes and then let the exhale take 00:14:47.280 --> 00:14:53.120 it down let's try for two more 00:14:54.440 --> 00:14:58.430 maybe integrating the neck 00:15:06.280 --> 00:15:09.950 awesome so great in the shoulders repeat 00:15:09.950 --> 00:15:11.720 okay if you're on the toes here please 00:15:11.720 --> 00:15:13.310 go ahead and come off the toes for this 00:15:13.310 --> 00:15:15.260 move as we reach the fingertips around 00:15:15.260 --> 00:15:17.510 open up through the armpit chest and 00:15:17.510 --> 00:15:19.370 then turn the fingers in towards your 00:15:19.370 --> 00:15:21.500 body towards your feet once again and we 00:15:21.500 --> 00:15:25.210 inhale tuck the pelvis open the chest 00:15:25.210 --> 00:15:29.210 big breath in nice pressing off so nice 00:15:29.210 --> 00:15:32.420 and aware we don't move fast here nice 00:15:32.420 --> 00:15:34.820 and slow we press off the fingers and 00:15:34.820 --> 00:15:40.010 come forward Child's Pose release the 00:15:40.010 --> 00:15:42.020 forehead to the mat fingertips can stay 00:15:42.020 --> 00:15:43.460 reaching towards the front edge or you 00:15:43.460 --> 00:15:46.250 can circle them back around to the back 00:15:46.250 --> 00:15:49.010 edge just take a couple breaths here my 00:15:49.010 --> 00:15:50.630 friends let the weight of your shoulders 00:15:50.630 --> 00:15:52.910 go feel the stretch in your back body as 00:15:52.910 --> 00:15:59.079 you breathe big breaths in and out 00:16:07.300 --> 00:16:10.580 and slowly if the fingertips are behind 00:16:10.580 --> 00:16:12.920 you reach them forward will hug the 00:16:12.920 --> 00:16:14.720 lower ribs in so please whatever this 00:16:14.720 --> 00:16:16.910 means to you connect to your Center move 00:16:16.910 --> 00:16:20.240 from your Center what does that mean as 00:16:20.240 --> 00:16:23.240 you come to all fours for me it just 00:16:23.240 --> 00:16:25.460 changes my quality of movement so rather 00:16:25.460 --> 00:16:26.660 than just cool 00:16:26.660 --> 00:16:29.420 you know like I'm kind of present in a 00:16:29.420 --> 00:16:30.940 different way 00:16:30.940 --> 00:16:33.230 remember your affirmation Here I am a 00:16:33.230 --> 00:16:35.330 live with and curl your toes under and 00:16:35.330 --> 00:16:38.410 send it back downward facing dog 00:16:38.410 --> 00:16:40.550 continue with the breath check in with 00:16:40.550 --> 00:16:51.980 the hands and pedal the feet surprise 00:16:51.980 --> 00:16:55.610 yourself with your breath today when the 00:16:55.610 --> 00:16:57.230 mind begins to wander we're going to 00:16:57.230 --> 00:16:58.910 start implementing these affirmations a 00:16:58.910 --> 00:17:00.710 little bit more just providing a little 00:17:00.710 --> 00:17:03.230 imitation - you don't have to when the 00:17:03.230 --> 00:17:06.410 mind wanders it's a good moment to talk 00:17:06.410 --> 00:17:08.630 to yourself say the thing that's going 00:17:08.630 --> 00:17:12.709 to serve you one more breath here you 00:17:12.709 --> 00:17:16.130 got it then we'll bring the two big toes 00:17:16.130 --> 00:17:19.089 together and lift the right leg up high 00:17:19.089 --> 00:17:21.650 right to a state pointing towards the 00:17:21.650 --> 00:17:23.770 earth we press into both palms evenly 00:17:23.770 --> 00:17:27.859 inhale in exhale reach right foot all 00:17:27.859 --> 00:17:29.510 the way up in between your hands take 00:17:29.510 --> 00:17:31.700 your time getting there as you lower the 00:17:31.700 --> 00:17:34.700 left knee down come onto the fingertips 00:17:34.700 --> 00:17:38.210 loop the shoulders inhale begin to open 00:17:38.210 --> 00:17:43.160 your heart forward so just take a second 00:17:43.160 --> 00:17:46.100 here to check your alignment and then 00:17:46.100 --> 00:17:48.560 we'll flip the back toes so the top of 00:17:48.560 --> 00:17:51.620 the foot comes to the mat and then 00:17:51.620 --> 00:17:53.570 Yogi's choice here you could be 00:17:53.570 --> 00:17:54.950 fingertips on the mat you might bring 00:17:54.950 --> 00:17:56.990 the hands to the waistline I'm going to 00:17:56.990 --> 00:17:57.980 be here for just a couple breaths 00:17:57.980 --> 00:18:00.050 stretching out the lower body and then 00:18:00.050 --> 00:18:01.040 making sure that we're nice and 00:18:01.040 --> 00:18:04.220 connected all the way up through the 00:18:04.220 --> 00:18:06.640 crown of the head 00:18:09.759 --> 00:18:12.529 beautiful then slowly we'll plant the 00:18:12.529 --> 00:18:15.559 palms back down curl the left toes under 00:18:15.559 --> 00:18:18.319 lift the back knee and step it back to a 00:18:18.319 --> 00:18:19.849 plank not going to do a lot of these 00:18:19.849 --> 00:18:22.339 today so here we go just checking it out 00:18:22.339 --> 00:18:24.019 nice and strong press away from your 00:18:24.019 --> 00:18:26.329 yoga mat spike the heels towards the 00:18:26.329 --> 00:18:28.369 back edge of your mat notice if you're a 00:18:28.369 --> 00:18:30.349 little sore a little tired or maybe if 00:18:30.349 --> 00:18:32.899 you're kind of starting to feel some 00:18:32.899 --> 00:18:35.029 magical strength just notice where 00:18:35.029 --> 00:18:36.589 you're at today gaze it straight down 00:18:36.589 --> 00:18:38.539 and then take your eyeballs just 00:18:38.539 --> 00:18:40.639 slightly ahead as you hug the elbows in 00:18:40.639 --> 00:18:42.679 and slowly lower down to the belly oh 00:18:42.679 --> 00:18:45.219 yeah 00:18:45.249 --> 00:18:49.249 flip to the tops of the feet press in 00:18:49.249 --> 00:18:51.409 your foundation as you slowly lift up 00:18:51.409 --> 00:18:56.179 high exhale lower down keep it going 00:18:56.179 --> 00:18:58.119 just like this a little Cobra flow 00:18:58.119 --> 00:19:03.409 inhale lift exhale fold keep it nice and 00:19:03.409 --> 00:19:05.899 low my friends I'm sorry I said hikes I 00:19:05.899 --> 00:19:08.440 don't want to mislead you inhale lift 00:19:08.440 --> 00:19:13.669 exhale and one more find that liquid 00:19:13.669 --> 00:19:19.759 spine here inhale exhale release awesome 00:19:19.759 --> 00:19:21.559 curl the toes under Yogi's choice you 00:19:21.559 --> 00:19:23.690 can press to all fours here or press 00:19:23.690 --> 00:19:26.839 back up to that plank inhaling again 00:19:26.839 --> 00:19:31.899 everyone exhale downward facing dog 00:19:33.940 --> 00:19:36.199 you're doing great let's keep going 00:19:36.199 --> 00:19:38.389 right heel down left leg up high inhale 00:19:38.389 --> 00:19:40.579 keep the left toes down press into both 00:19:40.579 --> 00:19:43.789 palms evenly man I need to go to the 00:19:43.789 --> 00:19:45.229 chiropractor see I'm a good teacher I'm 00:19:45.229 --> 00:19:47.839 not a good example because my potties 00:19:47.839 --> 00:19:51.559 all work okay cool I'm just noticing 00:19:51.559 --> 00:19:53.449 that my hands are in different places 00:19:53.449 --> 00:19:55.549 okay everyone's like hello Adrian we're 00:19:55.549 --> 00:19:57.199 in three-legged dog step it up into your 00:19:57.199 --> 00:19:59.269 lunge sorry I just had a little human 00:19:59.269 --> 00:20:01.849 moment there and then go ahead and place 00:20:01.849 --> 00:20:05.239 the right knee on the earth come on to 00:20:05.239 --> 00:20:06.709 the fingertips when you're ready come on 00:20:06.709 --> 00:20:10.039 to the top of the right foot and don't 00:20:10.039 --> 00:20:15.769 rush this breathe we read read read find 00:20:15.769 --> 00:20:17.599 your alignment and then you might just 00:20:17.599 --> 00:20:19.609 be man you're tight you're stretching it 00:20:19.609 --> 00:20:21.300 out you're doing the work 00:20:21.300 --> 00:20:22.800 you're practicing your mantra you might 00:20:22.800 --> 00:20:25.380 just stay nice and low or you might 00:20:25.380 --> 00:20:28.320 experiment well with the hands on the 00:20:28.320 --> 00:20:31.580 waistline maybe you're already like girl 00:20:31.580 --> 00:20:37.320 Crescent lunge so just play everyone 00:20:37.320 --> 00:20:45.330 read deep pay attention and enjoy one 00:20:45.330 --> 00:20:47.780 more breath here 00:20:48.020 --> 00:20:52.530 hmm and then we'll slowly release back 00:20:52.530 --> 00:20:55.890 down plant the palms curl the back toes 00:20:55.890 --> 00:20:57.990 under and lift that right knee here we 00:20:57.990 --> 00:20:58.320 go 00:20:58.320 --> 00:21:00.810 strong right away so before you step 00:21:00.810 --> 00:21:01.710 that left foot back we're already 00:21:01.710 --> 00:21:04.290 pressing away from your yoga mat step it 00:21:04.290 --> 00:21:07.650 back plank gaze straight down long 00:21:07.650 --> 00:21:09.480 beautiful neck spike the heels towards 00:21:09.480 --> 00:21:11.130 the back and shift your weight forward 00:21:11.130 --> 00:21:12.870 hug the elbows in slowly lower down all 00:21:12.870 --> 00:21:14.790 the way to the belly belly to Cobra or 00:21:14.790 --> 00:21:16.940 chaturanga to updog 00:21:16.940 --> 00:21:20.480 inhale find your heart opener here and 00:21:20.480 --> 00:21:25.620 then exhale release curl the toes under 00:21:25.620 --> 00:21:30.060 press back up to plank or all fours and 00:21:30.060 --> 00:21:32.730 inhale in and exhale make your way to 00:21:32.730 --> 00:21:36.750 down dog take a nice cleansing breath 00:21:36.750 --> 00:21:40.050 here in through the nose out through the 00:21:40.050 --> 00:21:43.710 mouth here we go last leg of our 00:21:43.710 --> 00:21:46.020 practice today we got this drop the left 00:21:46.020 --> 00:21:48.540 heel lift the right leg up high squeeze 00:21:48.540 --> 00:21:50.460 right knee in towards the heart hover 00:21:50.460 --> 00:21:52.020 here for just a moment cultivate a 00:21:52.020 --> 00:21:54.090 little strength and then step it up into 00:21:54.090 --> 00:21:57.360 your lunge once again lower the left 00:21:57.360 --> 00:21:59.160 knee come on to the top of the left foot 00:21:59.160 --> 00:22:00.810 if you feel more stable with the left 00:22:00.810 --> 00:22:04.530 toes curled under do that I feel more 00:22:04.530 --> 00:22:06.120 stable pressing into the root of that 00:22:06.120 --> 00:22:08.730 back foot when it's not curled but 00:22:08.730 --> 00:22:11.670 that's just me then everyone this time 00:22:11.670 --> 00:22:14.300 let's play with hands to the waistline 00:22:14.300 --> 00:22:16.920 and then if you're super flexible just 00:22:16.920 --> 00:22:18.060 notice if you're kind of dumping all 00:22:18.060 --> 00:22:19.500 your weight in here can you find that 00:22:19.500 --> 00:22:21.750 integrity of drawing the right hip 00:22:21.750 --> 00:22:26.070 crease back hugging to the midline you 00:22:26.070 --> 00:22:27.420 know what I'm talking about if you're if 00:22:27.420 --> 00:22:28.560 you're here you know what I'm talking 00:22:28.560 --> 00:22:30.980 about you're like oh yeah find a little 00:22:30.980 --> 00:22:33.230 support 00:22:33.230 --> 00:22:35.370 then if you're really working hard 00:22:35.370 --> 00:22:36.570 you're shaking with all your mind you 00:22:36.570 --> 00:22:37.890 might just stay here otherwise we're 00:22:37.890 --> 00:22:39.990 going to add the flow keep the top of 00:22:39.990 --> 00:22:41.280 the back foot whether the toes are 00:22:41.280 --> 00:22:43.080 curled or not rooted as your foundation 00:22:43.080 --> 00:22:46.230 and here we go inhale reach the arms all 00:22:46.230 --> 00:22:48.929 the way up and overhead big breath in 00:22:48.929 --> 00:22:53.700 big breath out float them down when 00:22:53.700 --> 00:22:54.960 you're working in this way it's harder 00:22:54.960 --> 00:22:56.390 than you think you might feel like whoa 00:22:56.390 --> 00:23:00.960 so hug inner thighs to the midline here 00:23:00.960 --> 00:23:02.760 we go keeping it going with the breath 00:23:02.760 --> 00:23:09.299 so you can move your own pace here just 00:23:09.299 --> 00:23:12.000 moving with your breath strong 00:23:12.000 --> 00:23:14.780 foundation 00:23:29.380 --> 00:23:31.760 awesome on your next inhale reach the 00:23:31.760 --> 00:23:34.850 fingertips up and when you arrive there 00:23:34.850 --> 00:23:36.950 take the right hand to the left wrist 00:23:36.950 --> 00:23:39.110 squeeze the right knee into the midline 00:23:39.110 --> 00:23:42.170 and slowly tilt to the right lean back 00:23:42.170 --> 00:23:43.370 open your heart 00:23:43.370 --> 00:23:45.260 maybe you smile here stay grounded 00:23:45.260 --> 00:23:46.880 through your foundation you got this 00:23:46.880 --> 00:23:50.630 inhale in exhale back to Center and melt 00:23:50.630 --> 00:23:53.720 it down awesome work my friends plant 00:23:53.720 --> 00:23:55.580 the palms optional vinyasa here so you 00:23:55.580 --> 00:23:57.680 could take the knees together and go to 00:23:57.680 --> 00:24:00.050 Child's Pose or you can move through a 00:24:00.050 --> 00:24:00.770 vinyasa 00:24:00.770 --> 00:24:09.050 so Yogi's choice here take a big breath 00:24:09.050 --> 00:24:13.720 in wherever you are and a big breath out 00:24:15.400 --> 00:24:17.870 then if you're not already in downward 00:24:17.870 --> 00:24:18.530 facing dog 00:24:18.530 --> 00:24:20.180 we'll head there do the same thing on 00:24:20.180 --> 00:24:21.830 the other side then we'll flip our 00:24:21.830 --> 00:24:23.570 burgers cool it off and call it a day 00:24:23.570 --> 00:24:27.020 get ready for an amazing day right here 00:24:27.020 --> 00:24:29.450 we go from down dog we'll drop the right 00:24:29.450 --> 00:24:31.640 heel lift the left leg up high big 00:24:31.640 --> 00:24:35.240 breath in big breath out sends the right 00:24:35.240 --> 00:24:37.160 excuse-me left knee up towards the heart 00:24:37.160 --> 00:24:39.350 pause here hover here press away 00:24:39.350 --> 00:24:42.020 cultivate strength then step it up into 00:24:42.020 --> 00:24:46.100 your lunge into your lunge sound like I 00:24:46.100 --> 00:24:49.010 said the lunch lunch lower the right 00:24:49.010 --> 00:24:51.890 knee find strong foundation in that back 00:24:51.890 --> 00:24:55.370 foot so for me I uncurl front knee over 00:24:55.370 --> 00:24:57.050 front ankle when you're ready connect to 00:24:57.050 --> 00:24:58.430 your Center and bring the hands to the 00:24:58.430 --> 00:25:03.740 waistline sup creaky old floor loop the 00:25:03.740 --> 00:25:06.130 shoulders find that lift in the heart 00:25:06.130 --> 00:25:10.510 so try to control your breath here 00:25:15.080 --> 00:25:20.610 excuse me alright and once you feel like 00:25:20.610 --> 00:25:22.679 you have the lower body connected and 00:25:22.679 --> 00:25:26.190 activated hugging to the midline let's 00:25:26.190 --> 00:25:27.899 play with a little vinyasa alright 00:25:27.899 --> 00:25:32.549 remember your mantra I am Alive with or 00:25:32.549 --> 00:25:34.470 as I am Alive here we go inhale spread 00:25:34.470 --> 00:25:39.090 the fingertips reach up exhale float 00:25:39.090 --> 00:25:42.450 them down reminder for the vendee guys 00:25:42.450 --> 00:25:44.669 if you're kind of sinking here that's 00:25:44.669 --> 00:25:46.499 great for the right hip crease but can 00:25:46.499 --> 00:25:48.450 you find a little integrity tug the left 00:25:48.450 --> 00:25:50.519 thigh bone back just a hair 00:25:50.519 --> 00:25:52.739 almost as if you were trying to bring 00:25:52.739 --> 00:25:54.809 your mat the front end of the back end 00:25:54.809 --> 00:25:55.820 into Center 00:25:55.820 --> 00:25:58.139 so again sharing at all different levels 00:25:58.139 --> 00:26:05.850 here moving with the breath you might 00:26:05.850 --> 00:26:09.049 begin to integrate the neck 00:26:13.309 --> 00:26:15.720 there's a yoga teacher I really like he 00:26:15.720 --> 00:26:19.440 focuses on Anatomy mostly teaching from 00:26:19.440 --> 00:26:23.000 an Anatomy standpoint but he always 00:26:23.000 --> 00:26:25.919 shares this idea of tracing the finger 00:26:25.919 --> 00:26:28.200 tips with your nose or with your 00:26:28.200 --> 00:26:30.090 peripheral vision and I really like that 00:26:30.090 --> 00:26:33.840 I do a lot of stuff with peripheral 00:26:33.840 --> 00:26:36.830 vision or have done in the past with 00:26:36.830 --> 00:26:39.059 theatre training and dance training so 00:26:39.059 --> 00:26:40.919 it really works in yoga too it's a great 00:26:40.919 --> 00:26:45.030 way to integrate the whole spine and if 00:26:45.030 --> 00:26:46.080 you have no idea what the hell I'm 00:26:46.080 --> 00:26:48.059 talking about no worries just moving 00:26:48.059 --> 00:26:49.980 with the breath here let's do one more 00:26:49.980 --> 00:26:51.750 way to stick with it my legs are getting 00:26:51.750 --> 00:26:55.409 tired inhale reach up and this time we 00:26:55.409 --> 00:26:57.350 take the left hand to the right with 00:26:57.350 --> 00:27:03.320 wrist and find the side body stretch 00:27:03.740 --> 00:27:05.700 relax the shoulders down 00:27:05.700 --> 00:27:08.520 lean back inhale one more breath open 00:27:08.520 --> 00:27:11.880 your heart and then exhale back to 00:27:11.880 --> 00:27:14.570 Center 00:27:15.059 --> 00:27:17.669 plant the palms left knee joins the 00:27:17.669 --> 00:27:20.730 right knee child's pose you can also 00:27:20.730 --> 00:27:23.059 sneak in a little vinyasa here you go 00:27:23.059 --> 00:27:27.390 swim the fingertips around and forehead 00:27:27.390 --> 00:27:30.299 to the mat great work my friends allow 00:27:30.299 --> 00:27:36.630 everything to relax here and if Child's 00:27:36.630 --> 00:27:39.150 Pose is not a relaxing posture for you 00:27:39.150 --> 00:27:42.330 try extended Child's Pose if that sucks 00:27:42.330 --> 00:27:44.070 try that hard to earth pose that we've 00:27:44.070 --> 00:27:46.740 been doing and if that sucks come to a 00:27:46.740 --> 00:27:50.460 nice cross-legged seat I'm going to take 00:27:50.460 --> 00:27:53.210 a couple breaths here 00:28:10.629 --> 00:28:13.490 then in your own time see if again you 00:28:13.490 --> 00:28:16.490 can move from your center whatever that 00:28:16.490 --> 00:28:19.149 means to you reaching the fingertips up 00:28:19.149 --> 00:28:22.909 coming through walk the knees up towards 00:28:22.909 --> 00:28:26.419 the wrists cross the left ankle over the 00:28:26.419 --> 00:28:29.629 right use your pause to walk you through 00:28:29.629 --> 00:28:31.159 being really mindful to ankles here and 00:28:31.159 --> 00:28:33.500 if you're one of the folks that came to 00:28:33.500 --> 00:28:37.549 cross legged here we are with you big 00:28:37.549 --> 00:28:44.539 breath in big breath out so we're going 00:28:44.539 --> 00:28:45.740 to end today by bringing the palms 00:28:45.740 --> 00:28:47.090 together here in a little meditation 00:28:47.090 --> 00:28:50.529 pose if you want to come to shavasana 00:28:50.529 --> 00:28:52.399 rock it out especially if you have a 00:28:52.399 --> 00:28:54.259 little extra time today to be in your 00:28:54.259 --> 00:28:56.960 relaxation otherwise we'll bring the 00:28:56.960 --> 00:28:58.580 palms together lift the sternum to the 00:28:58.580 --> 00:28:59.379 thumb 00:28:59.379 --> 00:29:02.889 align head over heart heart over pelvis 00:29:02.889 --> 00:29:05.629 we give thanks for our practice for this 00:29:05.629 --> 00:29:11.419 time well spent and we finished by 00:29:11.419 --> 00:29:18.789 repeating the mantra I am Alive 00:29:24.070 --> 00:29:26.559 so you'll repeat to yourself those words 00:29:26.559 --> 00:29:30.100 or you'll finish the sentence I am alive 00:29:30.100 --> 00:29:36.549 with I am alive with energy I am alive 00:29:36.549 --> 00:29:39.190 with gratitude find something that 00:29:39.190 --> 00:29:41.200 serves you don't stop the video yet come 00:29:41.200 --> 00:29:43.779 on we're going the distance so take a 00:29:43.779 --> 00:29:45.729 couple moments to just repeat your 00:29:45.729 --> 00:29:49.679 mantra and that's where we'll end today 00:29:59.280 --> 00:30:01.169 then release your mantra I know that it 00:30:01.169 --> 00:30:03.000 lives inside you can take it with you 00:30:03.000 --> 00:30:04.799 off the mat into the rest of your day 00:30:04.799 --> 00:30:07.260 well bow finish today by bowing to one 00:30:07.260 --> 00:30:11.640 another inhale in lifting the sternum to 00:30:11.640 --> 00:30:20.000 the thumbs and exhale namaste 00:30:25.779 --> 00:30:27.840 you 00:30:30.669 --> 00:30:32.730 you