WEBVTT 00:00:00.030 --> 00:00:02.159 hey everyone welcome to 30 days of yoga 00:00:02.159 --> 00:00:05.490 camp it's day 9 and the mantra for today 00:00:05.490 --> 00:00:09.740 is I am whole 00:00:18.920 --> 00:00:21.230 all right today we're going to begin in 00:00:21.230 --> 00:00:23.470 extended Child's Pose 00:00:23.470 --> 00:00:26.630 so take the knees as wide as your yoga 00:00:26.630 --> 00:00:29.329 mat bring the two big toes to touch and 00:00:29.329 --> 00:00:34.550 then when you're ready settle on in for 00:00:34.550 --> 00:00:37.940 today's practice fingertips reach 00:00:37.940 --> 00:00:40.579 towards the front edge heart melts 00:00:40.579 --> 00:00:42.739 towards the earth forehead kisses the 00:00:42.739 --> 00:00:47.659 mat and we take a second here to tune in 00:00:47.659 --> 00:00:52.219 I think I've mentioned this before but 00:00:52.219 --> 00:00:54.170 if this is not a great shape for your 00:00:54.170 --> 00:00:59.620 body adjust you can lift the hips up 00:00:59.620 --> 00:01:02.149 come to kind of a heart to earth pose 00:01:02.149 --> 00:01:06.050 here you can curl the toes under or you 00:01:06.050 --> 00:01:07.970 can just set up nice and tall and close 00:01:07.970 --> 00:01:11.600 your eyes and relax your shoulders so 00:01:11.600 --> 00:01:13.039 for me that's what yoga camp is all 00:01:13.039 --> 00:01:19.970 about taking something and digesting it 00:01:19.970 --> 00:01:21.649 processing it and then making 00:01:21.649 --> 00:01:26.590 adjustments as needed the practice 00:01:26.590 --> 00:01:31.750 hosting presents present excuse me 00:01:31.750 --> 00:01:36.310 definitely translates off the mat 00:01:36.310 --> 00:01:42.409 staying present aware go ahead and close 00:01:42.409 --> 00:01:43.880 your eyes here once you get settled in 00:01:43.880 --> 00:01:46.689 begin to notice your breath 00:01:51.210 --> 00:01:56.920 give thanks for this moment and know in 00:01:56.920 --> 00:01:58.960 your heart that you are worthy of this 00:01:58.960 --> 00:02:04.030 time for yourself taking this 00:02:04.030 --> 00:02:13.569 opportunity to tend to your body taking 00:02:13.569 --> 00:02:16.620 this opportunity to tend to your mind 00:02:16.620 --> 00:02:24.849 mental health and even maybe using this 00:02:24.849 --> 00:02:26.920 opportunity to tend to your heart or 00:02:26.920 --> 00:02:30.580 your spirit today let's see what happens 00:02:30.580 --> 00:02:32.470 we're going to move in a circle here 00:02:32.470 --> 00:02:34.330 today inhale press into the tops of the 00:02:34.330 --> 00:02:36.069 feet press into the palms and we're 00:02:36.069 --> 00:02:39.250 going to move in a nice slow circle so 00:02:39.250 --> 00:02:42.069 as you inhale the heart shines forward 00:02:42.069 --> 00:02:43.690 the belly drops kind of like we do in 00:02:43.690 --> 00:02:46.360 cat cow and then as you exhale you come 00:02:46.360 --> 00:02:48.220 around and back you round through the 00:02:48.220 --> 00:02:51.099 spine we come through that extended 00:02:51.099 --> 00:02:53.049 Child's Pose maybe you take a second 00:02:53.049 --> 00:02:57.940 here to pause and then keep it going so 00:02:57.940 --> 00:03:00.069 the hands might need to adjust you might 00:03:00.069 --> 00:03:02.019 feel more stable with the toes curled 00:03:02.019 --> 00:03:04.690 under listen to your body right you are 00:03:04.690 --> 00:03:06.940 your best teacher who you might hear 00:03:06.940 --> 00:03:10.660 some crackles and some sound effects 00:03:10.660 --> 00:03:12.690 from the body move nice and slow here 00:03:12.690 --> 00:03:16.950 let's begin to wake up today 00:03:19.650 --> 00:03:22.660 so the mantra today I am bold going to 00:03:22.660 --> 00:03:24.489 be awesome in those standing poses but 00:03:24.489 --> 00:03:29.260 can be awesome even here so how can you 00:03:29.260 --> 00:03:32.560 connect to that maybe it's just owning 00:03:32.560 --> 00:03:36.880 this time for yourself reverse your 00:03:36.880 --> 00:03:38.350 circle if you haven't already begin to 00:03:38.350 --> 00:03:40.750 play again linger in the places that it 00:03:40.750 --> 00:03:42.819 feels good to hang out in a little bit 00:03:42.819 --> 00:03:44.620 longer maybe find a little catch and you 00:03:44.620 --> 00:03:47.440 rock through maybe you're ready for 00:03:47.440 --> 00:03:48.579 practice today and you're already 00:03:48.579 --> 00:03:50.709 starting to be bold and your movement 00:03:50.709 --> 00:03:52.599 nice and creative as you check in with 00:03:52.599 --> 00:03:56.190 the shoulders the hips 00:03:58.230 --> 00:04:03.030 I like to call this drunk cat cow which 00:04:03.030 --> 00:04:06.239 many of you know some of you may be 00:04:06.239 --> 00:04:11.940 hearing for the first time I mean I used 00:04:11.940 --> 00:04:16.829 to teach high schoolers yoga I'd always 00:04:16.829 --> 00:04:18.839 say drunk on love and they'd be like 00:04:18.839 --> 00:04:21.570 yeah right what a scary I'll be like 00:04:21.570 --> 00:04:23.520 whatever they're doing yoga they're 00:04:23.520 --> 00:04:29.430 breathing so beautiful so get drunk on 00:04:29.430 --> 00:04:34.070 your libation of choice I'll choose love 00:04:34.070 --> 00:04:38.040 and we'll just do a couple more circles 00:04:38.040 --> 00:04:40.260 so notice if you've already begun to get 00:04:40.260 --> 00:04:43.560 bored here normal human thing see if you 00:04:43.560 --> 00:04:46.169 can explore other areas of the body side 00:04:46.169 --> 00:04:56.940 body stretch fingers toes neck and then 00:04:56.940 --> 00:04:58.440 when you feel satisfied we'll come back 00:04:58.440 --> 00:05:01.979 to all fours walk knees underneath the 00:05:01.979 --> 00:05:04.280 hip points and wrists right underneath 00:05:04.280 --> 00:05:08.039 the shoulders press away from your yoga 00:05:08.039 --> 00:05:10.110 mat press into the tops of the feet take 00:05:10.110 --> 00:05:12.930 a deep breath in then exhale curl the 00:05:12.930 --> 00:05:15.120 toes under slowly today 00:05:15.120 --> 00:05:18.930 peel up from the tail downward facing 00:05:18.930 --> 00:05:23.220 dog with the knees bent strong 00:05:23.220 --> 00:05:26.400 connection hand to earth melt the heart 00:05:26.400 --> 00:05:30.900 back big breath in my friends big breath 00:05:30.900 --> 00:05:32.520 out as you begin to straighten through 00:05:32.520 --> 00:05:34.830 the legs a couple of moments here on 00:05:34.830 --> 00:05:38.000 your own to paddle it out 00:05:41.170 --> 00:05:43.310 great when you're ready take it for a 00:05:43.310 --> 00:05:46.780 nice slow walk up towards the front edge 00:05:46.780 --> 00:05:53.270 nice and slow today negotiate make your 00:05:53.270 --> 00:05:54.910 way to forward fold 00:05:54.910 --> 00:05:57.560 when you arrive take a couple of awesome 00:05:57.560 --> 00:06:00.500 breaths here you deserve it maybe 00:06:00.500 --> 00:06:03.070 walking the fingertips to one side and 00:06:03.070 --> 00:06:11.600 then the other keep breathing here and 00:06:11.600 --> 00:06:12.500 then when you're ready 00:06:12.500 --> 00:06:14.510 close your eyes be brave be bold and 00:06:14.510 --> 00:06:19.930 roll it up nice and slow 00:06:22.150 --> 00:06:26.660 consciously press into the feet and as 00:06:26.660 --> 00:06:28.700 you begin to roll up through the 00:06:28.700 --> 00:06:31.460 staircase of the spine find that natural 00:06:31.460 --> 00:06:34.630 lift in the heart this is that natural 00:06:34.630 --> 00:06:37.760 lift that natural light within if you 00:06:37.760 --> 00:06:41.540 will just roll with me and then right 00:06:41.540 --> 00:06:42.620 away here we'll reach the fingertips 00:06:42.620 --> 00:06:45.980 high up towards the sky and begin to 00:06:45.980 --> 00:06:48.050 open up through the side body so take 00:06:48.050 --> 00:06:49.760 your right hand to your left wrist think 00:06:49.760 --> 00:06:51.470 up and over is you have soft knees here 00:06:51.470 --> 00:06:54.850 to the side body stretch to the right 00:06:54.850 --> 00:06:57.290 keep deepening the breath here as you 00:06:57.290 --> 00:06:59.810 inhale reach up towards the sky climb 00:06:59.810 --> 00:07:03.500 and then over to the left left hand 00:07:03.500 --> 00:07:06.190 grabs right wrist 00:07:06.190 --> 00:07:08.990 soft knees here not locked a little 00:07:08.990 --> 00:07:12.140 awareness through the pelvis inhale to 00:07:12.140 --> 00:07:16.670 Center exhale rain it down Mountain Pose 00:07:16.670 --> 00:07:18.260 so take a second to go through your 00:07:18.260 --> 00:07:21.760 checklist lengthening the tailbone down 00:07:21.760 --> 00:07:25.490 activating through the lower body most 00:07:25.490 --> 00:07:27.200 importantly begin to connect to your 00:07:27.200 --> 00:07:31.460 Center Center whatever that means to you 00:07:31.460 --> 00:07:33.710 finding that lift up from the pelvic 00:07:33.710 --> 00:07:36.350 floor perhaps maybe it's just closing 00:07:36.350 --> 00:07:38.960 your eyes for a moment and sending 00:07:38.960 --> 00:07:44.000 awareness there then take a second to 00:07:44.000 --> 00:07:46.010 loop the shoulders forward up and back a 00:07:46.010 --> 00:07:48.410 couple times nice big circles with the 00:07:48.410 --> 00:07:50.460 shoulders forward 00:07:50.460 --> 00:07:59.790 up and back and then bring the 00:07:59.790 --> 00:08:02.010 fingertips to the shoulders we're going 00:08:02.010 --> 00:08:03.600 to reverse that kind of like a swim here 00:08:03.600 --> 00:08:06.150 with the elbows so now taking it forward 00:08:06.150 --> 00:08:12.690 down and back one at a time notice if 00:08:12.690 --> 00:08:15.150 you're clenching in the feet or locking 00:08:15.150 --> 00:08:16.770 through the knees just keep expanding 00:08:16.770 --> 00:08:21.830 that awareness this one's kind of fun 00:08:21.830 --> 00:08:24.060 great then keep the fingertips where 00:08:24.060 --> 00:08:26.040 they are come back to Center and big 00:08:26.040 --> 00:08:27.480 circles with the elbows as you bring 00:08:27.480 --> 00:08:30.780 them forward up and back really try to 00:08:30.780 --> 00:08:32.610 take up space move nice and slow if 00:08:32.610 --> 00:08:33.990 you're dealing with the shoulder injury 00:08:33.990 --> 00:08:35.250 or you know that you're tending to the 00:08:35.250 --> 00:08:37.110 shoulder you know to take take it easy 00:08:37.110 --> 00:08:42.840 here right again notice what's going on 00:08:42.840 --> 00:08:44.490 in the feet what's going on in the 00:08:44.490 --> 00:08:46.830 pelvis let's do one more big circle 00:08:46.830 --> 00:08:50.820 inhale elbows reach forward up and back 00:08:50.820 --> 00:08:53.960 and then exhale we release everything 00:08:53.960 --> 00:08:59.310 Mountain Pose great chin to chest now 00:08:59.310 --> 00:09:02.790 big circles with the nose you can close 00:09:02.790 --> 00:09:05.220 your eyes here notice that the shoulders 00:09:05.220 --> 00:09:06.420 are wanting to collapse the heart 00:09:06.420 --> 00:09:08.850 collapse here so see if you can keep the 00:09:08.850 --> 00:09:10.530 shoulder blades drawing together I'm 00:09:10.530 --> 00:09:12.360 exaggerating here but remember this work 00:09:12.360 --> 00:09:14.670 we just did shoulder blades drawing 00:09:14.670 --> 00:09:17.220 together heart lifting as you draw your 00:09:17.220 --> 00:09:23.240 circles with the nose so I like to share 00:09:23.240 --> 00:09:25.790 circles with the nose rather than a 00:09:25.790 --> 00:09:28.800 tease neck rolls save that for another 00:09:28.800 --> 00:09:34.740 time another night and some generations 00:09:34.740 --> 00:09:39.270 are like yeah and others are like no I'm 00:09:39.270 --> 00:09:46.050 with the yeah committee and reversing 00:09:46.050 --> 00:09:49.440 your circle if you haven't already and 00:09:49.440 --> 00:09:51.060 so we do this to warm up the neck but 00:09:51.060 --> 00:09:52.290 I'm also giving you just a chance to 00:09:52.290 --> 00:09:53.850 expand awareness through the finger tips 00:09:53.850 --> 00:10:00.900 the pinkies the toes right awesome and 00:10:00.900 --> 00:10:02.610 then back to Center alright let's rock 00:10:02.610 --> 00:10:04.220 and roll inhale 00:10:04.220 --> 00:10:05.720 big breath as you reach the fingertips 00:10:05.720 --> 00:10:08.840 up and big breath as we send it down 00:10:08.840 --> 00:10:14.660 forward fold take a second here relax 00:10:14.660 --> 00:10:18.820 the head and neck the shoulders hmm 00:10:18.820 --> 00:10:20.930 notice if you're gripping anywhere and 00:10:20.930 --> 00:10:23.120 then everyone lower back love 00:10:23.120 --> 00:10:26.090 bend your knees super generously ah send 00:10:26.090 --> 00:10:28.730 the tail towards the ground as if you 00:10:28.730 --> 00:10:30.200 were sitting on a chair we're going to 00:10:30.200 --> 00:10:31.670 keep the arms down here so don't panic 00:10:31.670 --> 00:10:34.010 and then just kind of rocking front to 00:10:34.010 --> 00:10:37.580 back a little bit in the heels and the 00:10:37.580 --> 00:10:39.620 toes you can use your hands here to 00:10:39.620 --> 00:10:42.680 brace yourself and yes we're waking up 00:10:42.680 --> 00:10:44.390 the muscles of the legs for our bold 00:10:44.390 --> 00:10:46.190 standing postures we're also giving the 00:10:46.190 --> 00:10:47.600 lower backs in love and then just make 00:10:47.600 --> 00:10:49.130 sure you're not holding clinching in the 00:10:49.130 --> 00:10:52.490 head the neck the shoulders mmm can even 00:10:52.490 --> 00:10:55.060 move your tail a little bit feels good 00:10:55.060 --> 00:10:57.230 sweet and then we let that go straight 00:10:57.230 --> 00:11:00.820 through the legs inhale halfway lift 00:11:00.940 --> 00:11:06.860 exhale soften and bow inhale reach for 00:11:06.860 --> 00:11:08.690 the sky and the knees press into the 00:11:08.690 --> 00:11:12.250 feet consciously spread the fingertips 00:11:12.250 --> 00:11:15.020 and exhale namaste 00:11:15.020 --> 00:11:22.160 hands to heart namaste connecting 00:11:22.160 --> 00:11:25.040 honoring and knowledge enough your self 00:11:25.040 --> 00:11:27.410 so you can't hate on yourself when you 00:11:27.410 --> 00:11:30.590 are in namaste you know it's a connect 00:11:30.590 --> 00:11:31.850 to your best self 00:11:31.850 --> 00:11:33.830 it's like those days when you look in 00:11:33.830 --> 00:11:37.430 the mirror and your leg all right all 00:11:37.430 --> 00:11:41.180 right gonna be a good day you know so 00:11:41.180 --> 00:11:42.860 I'm just sharing that it could just you 00:11:42.860 --> 00:11:44.270 know sometimes it's just we get into 00:11:44.270 --> 00:11:46.520 that robot mode so sometimes it is just 00:11:46.520 --> 00:11:48.290 a simple going like okay cool I love 00:11:48.290 --> 00:11:51.700 myself here we go inhale reach it up 00:11:51.700 --> 00:11:56.810 exhale diving forward when you catch up 00:11:56.810 --> 00:11:59.000 here inhale with your breath so you may 00:11:59.000 --> 00:12:00.500 not move with me that's okay don't get 00:12:00.500 --> 00:12:05.450 frustrated flat back exhale follow it 00:12:05.450 --> 00:12:07.430 the breath down and we'll plant the 00:12:07.430 --> 00:12:10.670 palms walk the toes together and step 00:12:10.670 --> 00:12:12.680 the right foot back low lunge just 00:12:12.680 --> 00:12:15.529 stretch it out here Rock front ooh 00:12:15.529 --> 00:12:17.180 back if you want to lower the knee here 00:12:17.180 --> 00:12:19.610 you're welcome to take a second to find 00:12:19.610 --> 00:12:21.259 your alignment just check in with the 00:12:21.259 --> 00:12:23.509 body today opening up the hips a bit 00:12:23.509 --> 00:12:27.259 here or maybe a lot here big breath in 00:12:27.259 --> 00:12:29.660 big breath out as you connect to your 00:12:29.660 --> 00:12:31.579 Center hug those lower ribs in and step 00:12:31.579 --> 00:12:35.240 the back foot up about midway right toes 00:12:35.240 --> 00:12:37.579 are at 45 degrees left toes pointing 00:12:37.579 --> 00:12:39.370 forward little pyramid posture here 00:12:39.370 --> 00:12:41.749 imagine peeling the left hip crease up 00:12:41.749 --> 00:12:43.639 we stretch the legs breathe breathe 00:12:43.639 --> 00:12:45.970 breathe 00:12:47.620 --> 00:12:49.999 great then again fingertips to the mat 00:12:49.999 --> 00:12:52.129 connect to your Center soften through 00:12:52.129 --> 00:12:54.680 the left leg so bend your left knee and 00:12:54.680 --> 00:12:58.670 step it back to your lunge awesome we're 00:12:58.670 --> 00:13:00.230 going to step the back foot excuse me 00:13:00.230 --> 00:13:02.089 the left foot back planting the palms 00:13:02.089 --> 00:13:05.660 and coming into a plank first plank of 00:13:05.660 --> 00:13:06.620 the day rock front 00:13:06.620 --> 00:13:09.079 rock back and then slowly lower to your 00:13:09.079 --> 00:13:11.930 knees hug the elbows in and send your 00:13:11.930 --> 00:13:15.309 gaze forward as you slowly lower down 00:13:15.309 --> 00:13:18.829 Cobra keep it nice and low baby Cobra to 00:13:18.829 --> 00:13:23.209 start inhale nice and easy wakening the 00:13:23.209 --> 00:13:28.029 spine and exhale forehead kisses the mat 00:13:28.029 --> 00:13:30.949 keep it going inhale press into your 00:13:30.949 --> 00:13:33.290 foundation pull the elbows back keep it 00:13:33.290 --> 00:13:37.069 nice and soft and easy and then exhale 00:13:37.069 --> 00:13:39.589 forehead kisses the mat one more inhale 00:13:39.589 --> 00:13:44.649 again waking up the spine the back body 00:13:46.839 --> 00:13:51.050 and following the breath down cool curl 00:13:51.050 --> 00:13:53.240 the toes under connect to your Center 00:13:53.240 --> 00:13:55.819 press into all ten knuckles and we come 00:13:55.819 --> 00:13:58.160 back to that plank big breath in big 00:13:58.160 --> 00:13:59.750 breath out 00:13:59.750 --> 00:14:02.980 downward facing dog 00:14:07.529 --> 00:14:10.060 when you're ready step the right foot up 00:14:10.060 --> 00:14:13.330 come into your nice low lunge you can 00:14:13.330 --> 00:14:15.550 lower the back knee here no prob take a 00:14:15.550 --> 00:14:16.960 second here to check in with the body 00:14:16.960 --> 00:14:19.180 you need to open up through the hips 00:14:19.180 --> 00:14:22.600 notice if you're crashing all your 00:14:22.600 --> 00:14:24.520 weight into your fingertips see if you 00:14:24.520 --> 00:14:28.720 can lighten your load a little use your 00:14:28.720 --> 00:14:32.800 breath breathe breathe breathe then 00:14:32.800 --> 00:14:34.810 inhale loop the shoulders look forward 00:14:34.810 --> 00:14:37.810 exhale soften through the legs and step 00:14:37.810 --> 00:14:39.600 that left foot up halfway 00:14:39.600 --> 00:14:41.860 left toes point towards the front left 00:14:41.860 --> 00:14:44.620 corner of the mat right toes aim forward 00:14:44.620 --> 00:14:47.710 we inhale in and exhale as you pull the 00:14:47.710 --> 00:14:49.630 right hip crease back fold stretching 00:14:49.630 --> 00:14:58.510 the legs great connect to your centers 00:14:58.510 --> 00:15:00.640 soften through the right knee and when 00:15:00.640 --> 00:15:03.089 you're ready step it back to your lunge 00:15:03.089 --> 00:15:04.240 awesome 00:15:04.240 --> 00:15:07.750 inhale look forward exhale plant the 00:15:07.750 --> 00:15:09.430 palms you got this step the right toes 00:15:09.430 --> 00:15:11.800 back full plank or you can lower the 00:15:11.800 --> 00:15:15.040 knees here inhale gaze forward hook the 00:15:15.040 --> 00:15:17.200 elbows hug them into the side body stay 00:15:17.200 --> 00:15:18.760 connected to your Center as you slowly 00:15:18.760 --> 00:15:23.080 lower down and inhale baby Cobra three 00:15:23.080 --> 00:15:28.150 times here moving with your breath see 00:15:28.150 --> 00:15:29.589 if you can ride the wave of your breath 00:15:29.589 --> 00:15:32.010 here 00:15:39.820 --> 00:15:43.010 and after three or curl the toes under 00:15:43.010 --> 00:15:45.410 connect to your Center so really I 00:15:45.410 --> 00:15:47.090 usually don't like to use this word here 00:15:47.090 --> 00:15:49.310 but go ahead today and suck your navel 00:15:49.310 --> 00:15:51.080 up towards your spine activate from 00:15:51.080 --> 00:15:52.640 there see what that does if you move 00:15:52.640 --> 00:15:53.839 from there rather than just muscling 00:15:53.839 --> 00:15:56.660 through the arms changes it a little bit 00:15:56.660 --> 00:16:00.290 yes I felt that inhale in exhale to down 00:16:00.290 --> 00:16:04.760 dog repeat the slow walk from before or 00:16:04.760 --> 00:16:07.610 bend the knees inhale in look forward 00:16:07.610 --> 00:16:11.779 and on an exhale hop jump float to the 00:16:11.779 --> 00:16:15.290 top you can do a mix and match to have a 00:16:15.290 --> 00:16:23.000 little fun forward fold inhale halfway 00:16:23.000 --> 00:16:27.230 lift your version beautiful long neck 00:16:27.230 --> 00:16:29.839 pull the shoulders back and exhale slide 00:16:29.839 --> 00:16:35.450 it down inhale bend the knees reach the 00:16:35.450 --> 00:16:38.480 arms all the way up and overhead full 00:16:38.480 --> 00:16:44.020 body stretch and exhale namaste 00:16:45.339 --> 00:16:48.350 soft knees inhale shake it off here we 00:16:48.350 --> 00:16:48.710 go again 00:16:48.710 --> 00:16:53.210 reach it up exhale diving forward have 00:16:53.210 --> 00:16:57.260 some fun here inhale halfway lift exhale 00:16:57.260 --> 00:17:00.800 soften and bow this time we're going to 00:17:00.800 --> 00:17:03.200 plant the palms step or hop it back to 00:17:03.200 --> 00:17:04.000 plank 00:17:04.000 --> 00:17:06.500 feel free to lower the knees here and 00:17:06.500 --> 00:17:09.140 move through your vinyasa so it could be 00:17:09.140 --> 00:17:11.089 nice and gentle or you might start to 00:17:11.089 --> 00:17:13.819 heat it up depending on where you are in 00:17:13.819 --> 00:17:18.819 your journey on the mat we'll meet and 00:17:18.819 --> 00:17:23.720 downward dog the best thing to do is 00:17:23.720 --> 00:17:29.000 take care of your body check your ego as 00:17:29.000 --> 00:17:33.679 they say and be super mindful I read a 00:17:33.679 --> 00:17:35.150 great article the other day that I just 00:17:35.150 --> 00:17:37.520 could not agree more with about you know 00:17:37.520 --> 00:17:39.020 the true advanced Yogi's are the ones 00:17:39.020 --> 00:17:41.990 that are really pulling back and aiming 00:17:41.990 --> 00:17:44.150 for the balance the integrity in the 00:17:44.150 --> 00:17:46.340 postures and I think a lot of people in 00:17:46.340 --> 00:17:48.170 the yoga say during community are 00:17:48.170 --> 00:17:49.100 working on that and right 00:17:49.100 --> 00:17:51.050 it's really impressive well here we go 00:17:51.050 --> 00:17:52.460 drop the left heel lift the right leg 00:17:52.460 --> 00:17:54.530 high spread the right toes as much as 00:17:54.530 --> 00:17:56.660 you can take another deep breath in here 00:17:56.660 --> 00:17:59.300 then use your exhale to squeeze the 00:17:59.300 --> 00:18:01.270 right knee up and in towards your heart 00:18:01.270 --> 00:18:03.860 step it up into your lunge we're making 00:18:03.860 --> 00:18:06.710 our way to warrior 1 so we'll pivot on 00:18:06.710 --> 00:18:09.320 the back foot and take your time here as 00:18:09.320 --> 00:18:13.190 you grow a nice strong bold warrior so 00:18:13.190 --> 00:18:14.570 that means paying attention to the 00:18:14.570 --> 00:18:17.030 foundation really rooting into the earth 00:18:17.030 --> 00:18:19.390 mindfully going through your checklist 00:18:19.390 --> 00:18:22.460 hugging the muscle to the bone working 00:18:22.460 --> 00:18:26.270 on you know your spirals in the body 00:18:26.270 --> 00:18:28.520 finding that upward current of energy so 00:18:28.520 --> 00:18:30.710 if you're like I don't know if warrior 1 00:18:30.710 --> 00:18:32.480 check out the foundations of yoga video 00:18:32.480 --> 00:18:34.220 it's really awesome just to kind of 00:18:34.220 --> 00:18:36.170 break down the poses sometimes and find 00:18:36.170 --> 00:18:38.590 them in your body which is important and 00:18:38.590 --> 00:18:41.240 then when you feel like you have a 00:18:41.240 --> 00:18:43.610 strong connection to the earth or 00:18:43.610 --> 00:18:44.870 whenever you're ready reach the 00:18:44.870 --> 00:18:47.150 fingertips up high now the mantra here 00:18:47.150 --> 00:18:49.850 is I am bold so close your eyes here if 00:18:49.850 --> 00:18:51.350 you're feeling super adventurous you've 00:18:51.350 --> 00:18:53.540 been practicing for a while and repeat 00:18:53.540 --> 00:18:55.160 that mantra to yourself otherwise hold 00:18:55.160 --> 00:18:57.860 on to a nice sharp focus either down in 00:18:57.860 --> 00:19:00.290 front or out in front of you and say I 00:19:00.290 --> 00:19:02.660 am bold if you're feeling really 00:19:02.660 --> 00:19:06.410 adventurous say it out loud I am bold 00:19:06.410 --> 00:19:09.170 power through that back leg relax the 00:19:09.170 --> 00:19:12.350 shoulders sink into that front knee I am 00:19:12.350 --> 00:19:19.730 bold strong warrior what are you going 00:19:19.730 --> 00:19:24.500 to be a warrior of today peace love we 00:19:24.500 --> 00:19:25.760 talked about the spiritual warrior I 00:19:25.760 --> 00:19:27.860 feel like it's got a bad rap but that's 00:19:27.860 --> 00:19:30.890 pretty cool you know inhale in one more 00:19:30.890 --> 00:19:35.830 breath you got it exhale warrior two 00:19:36.520 --> 00:19:39.410 pull the pinkies back find that lift 00:19:39.410 --> 00:19:41.510 through the center channel notice if 00:19:41.510 --> 00:19:43.010 your back hands falling down here try to 00:19:43.010 --> 00:19:45.290 keep it even with the shoulders spread 00:19:45.290 --> 00:19:47.420 the fingertips lengthen see if you can 00:19:47.420 --> 00:19:48.480 make your neck 00:19:48.480 --> 00:19:50.549 longer hereby drawing the shoulders down 00:19:50.549 --> 00:19:52.590 make sure you can see your front big toe 00:19:52.590 --> 00:19:55.049 a lot going on here here we go strong I 00:19:55.049 --> 00:19:56.850 am bold you're probably starting to feel 00:19:56.850 --> 00:19:58.470 sensations all over the body feel this 00:19:58.470 --> 00:20:01.620 heat creeping up on you how awesome it 00:20:01.620 --> 00:20:04.290 is to be alive and to be able to feel 00:20:04.290 --> 00:20:06.750 our bodies such as this here we go let's 00:20:06.750 --> 00:20:08.429 change it up inhale straightening 00:20:08.429 --> 00:20:10.290 through the front leg fingertips kiss up 00:20:10.290 --> 00:20:11.250 and overhead 00:20:11.250 --> 00:20:16.110 so we soften exhale warrior two focus 00:20:16.110 --> 00:20:17.490 right out beyond the right fingertips 00:20:17.490 --> 00:20:22.860 here inhale reach and exhale warrior two 00:20:22.860 --> 00:20:27.660 I am bold engage all the muscles here so 00:20:27.660 --> 00:20:29.130 the muscles of the arms here it's not 00:20:29.130 --> 00:20:30.900 kind of slack we're really sending 00:20:30.900 --> 00:20:32.610 energy out through the fingertips as you 00:20:32.610 --> 00:20:37.410 inhale and exhale and one more you got 00:20:37.410 --> 00:20:41.610 it exhale warrior two relax the 00:20:41.610 --> 00:20:43.140 shoulders arms are getting tired I know 00:20:43.140 --> 00:20:46.080 you're doing great extended side angle 00:20:46.080 --> 00:20:47.910 so we get a chance to return to this 00:20:47.910 --> 00:20:49.470 practice pulling the right hip crease 00:20:49.470 --> 00:20:52.110 back soften right elbow to the top of 00:20:52.110 --> 00:20:55.350 the right thigh then go ahead and reach 00:20:55.350 --> 00:20:56.880 the left fingertips up towards the sky 00:20:56.880 --> 00:20:58.860 or you can practice plugging that 00:20:58.860 --> 00:21:00.960 shoulder in and sending it towards the 00:21:00.960 --> 00:21:03.120 front edge of your mat other options 00:21:03.120 --> 00:21:04.919 here for the full expression reaching 00:21:04.919 --> 00:21:08.610 the fingertips down you know what to do 00:21:08.610 --> 00:21:12.929 here maybe you take a bind so take a 00:21:12.929 --> 00:21:17.190 couple rests wherever you are then 00:21:17.190 --> 00:21:18.690 rather than just releasing everything 00:21:18.690 --> 00:21:21.330 slowly use your breath to guide you back 00:21:21.330 --> 00:21:22.590 to your lunch to the heart 00:21:22.590 --> 00:21:25.620 aisles back that foot nice and bright 00:21:25.620 --> 00:21:28.860 pivot so there's lots of awareness and 00:21:28.860 --> 00:21:31.169 then we plant the palms step it back 00:21:31.169 --> 00:21:33.600 move through a vinyasa or send it 00:21:33.600 --> 00:21:35.970 straight to Child's Pose that's where 00:21:35.970 --> 00:21:40.080 we'll meet take your rest great work my 00:21:40.080 --> 00:21:42.530 friends 00:21:46.830 --> 00:21:49.480 when you reach your balasana take a 00:21:49.480 --> 00:21:52.210 second to just notice your breath heavy 00:21:52.210 --> 00:21:58.210 and hot hot and heavy and let the 00:21:58.210 --> 00:21:59.740 fingertips reach towards the back edge 00:21:59.740 --> 00:22:03.150 of your mat let the shoulders relax 00:22:10.110 --> 00:22:12.640 remember why you came to your yoga mat 00:22:12.640 --> 00:22:16.600 today maybe why you first sparked an 00:22:16.600 --> 00:22:20.860 interest in yoga camp then remember you 00:22:20.860 --> 00:22:22.180 deserve this time for yourself we're 00:22:22.180 --> 00:22:23.170 gonna do the same thing on the other 00:22:23.170 --> 00:22:26.560 side and we're to cool down and call it 00:22:26.560 --> 00:22:28.360 let's do it reaching the fingertips 00:22:28.360 --> 00:22:31.080 forward we come back to all fours 00:22:31.080 --> 00:22:33.280 when you're ready walking the knees 00:22:33.280 --> 00:22:35.050 underneath the hip points curling the 00:22:35.050 --> 00:22:38.020 toes under press into the palms send it 00:22:38.020 --> 00:22:41.010 back down dog 00:22:42.480 --> 00:22:44.890 here we go dropping the right heel this 00:22:44.890 --> 00:22:46.890 time inhale slide the left leg up high 00:22:46.890 --> 00:22:49.090 stay connected to your center here so 00:22:49.090 --> 00:22:51.010 the lower ribs are not just playing out 00:22:51.010 --> 00:22:52.990 but we're kind of hugging them in and 00:22:52.990 --> 00:22:56.380 here we go inhale in exhale stay 00:22:56.380 --> 00:22:58.300 connected to your Center as you squeeze 00:22:58.300 --> 00:23:00.550 left knee in towards the heart hover 00:23:00.550 --> 00:23:02.560 connect to your strength then when 00:23:02.560 --> 00:23:03.970 you're ready step it up into your lunge 00:23:03.970 --> 00:23:06.190 making your way to warrior one take your 00:23:06.190 --> 00:23:10.240 time really paying attention to the 00:23:10.240 --> 00:23:12.280 foundation here so where the toes are 00:23:12.280 --> 00:23:15.130 pointing maybe you go heel the arch 00:23:15.130 --> 00:23:17.110 alignment maybe take a little wider 00:23:17.110 --> 00:23:20.290 stance tailbone lengthens down i ground 00:23:20.290 --> 00:23:23.410 down through the back body and I grow 00:23:23.410 --> 00:23:27.190 tall through the front body so I feel 00:23:27.190 --> 00:23:28.990 like we often rush in these poses and we 00:23:28.990 --> 00:23:31.060 never get to feel that sense of connect 00:23:31.060 --> 00:23:32.500 to the earth to our muscles the 00:23:32.500 --> 00:23:34.780 foundation to the lower body but also 00:23:34.780 --> 00:23:36.760 it's really hard to take on the mantra 00:23:36.760 --> 00:23:38.830 and feel it believe it to be true I am 00:23:38.830 --> 00:23:41.680 bold when you don't pay attention to the 00:23:41.680 --> 00:23:44.290 foundation right it's that image of a 00:23:44.290 --> 00:23:45.190 house so you know if you're going to 00:23:45.190 --> 00:23:46.390 build a house you want to make sure the 00:23:46.390 --> 00:23:49.930 foundation is solid that it's blessed so 00:23:49.930 --> 00:23:51.010 that you can live in it 00:23:51.010 --> 00:23:54.100 happy bold so once you feel like you've 00:23:54.100 --> 00:23:55.450 kind of gone through your checklist take 00:23:55.450 --> 00:23:56.800 the fingertips up high 00:23:56.800 --> 00:23:58.780 close your eyes if you're feeling super 00:23:58.780 --> 00:24:01.480 adventurous power through the outer edge 00:24:01.480 --> 00:24:04.380 of your right foot 00:24:04.650 --> 00:24:07.210 so by closing the eyes are softening the 00:24:07.210 --> 00:24:08.650 gaze you just get a chance to kind of 00:24:08.650 --> 00:24:10.660 feel what the body is doing and kind of 00:24:10.660 --> 00:24:15.450 let go of the shape which is hard I know 00:24:15.450 --> 00:24:17.590 but I'm doing my best to kind of guide 00:24:17.590 --> 00:24:19.030 you in a way to kind of let go of that I 00:24:19.030 --> 00:24:20.559 feel like we have to condition ourself 00:24:20.559 --> 00:24:23.050 to do that so take a couple more breaths 00:24:23.050 --> 00:24:27.030 here you're doing awesome I am bold 00:24:28.080 --> 00:24:30.400 maybe you've been waiting in an area of 00:24:30.400 --> 00:24:32.020 your life well here's a great chance to 00:24:32.020 --> 00:24:33.010 go no you know what 00:24:33.010 --> 00:24:36.610 I deserve this I am bold I'm going to 00:24:36.610 --> 00:24:37.570 stand up for myself 00:24:37.570 --> 00:24:44.860 I'm confident warrior two so I find it 00:24:44.860 --> 00:24:46.929 can get a little bit deeper in my front 00:24:46.929 --> 00:24:48.070 leg in warrior two 00:24:48.070 --> 00:24:49.450 sometimes I even widen my stance 00:24:49.450 --> 00:24:51.820 although not lately lengthen the 00:24:51.820 --> 00:24:53.800 tailbone down again draw the lower belly 00:24:53.800 --> 00:24:56.820 in check out your warrior two 00:24:56.820 --> 00:25:00.730 what happens if you lift the toes what 00:25:00.730 --> 00:25:03.940 happens if you lift both palms in line 00:25:03.940 --> 00:25:05.620 with the shoulder spread the fingertips 00:25:05.620 --> 00:25:08.559 wide can you engage the muscles of the 00:25:08.559 --> 00:25:13.270 arm without creating tension and here we 00:25:13.270 --> 00:25:15.130 go inhale power through that front leg 00:25:15.130 --> 00:25:17.260 draw energy up from the arch of your 00:25:17.260 --> 00:25:20.190 right foot and inhale reach exhale 00:25:20.190 --> 00:25:29.280 soften inhale reach exhale warrior two 00:25:29.790 --> 00:25:34.139 inhale reach moving with your breath 00:25:41.700 --> 00:25:45.180 welcome that heat inhale one more time 00:25:45.180 --> 00:25:51.100 and exhale sink deep for your two I am 00:25:51.100 --> 00:25:54.610 bold here we go softening here extended 00:25:54.610 --> 00:25:56.980 side angle we get a chance to play pull 00:25:56.980 --> 00:25:59.560 the left hip crease back right hamstring 00:25:59.560 --> 00:26:01.390 parallel to the earth maybe not today 00:26:01.390 --> 00:26:03.760 but one day from the over front ankle 00:26:03.760 --> 00:26:10.960 when we play here so not only can we 00:26:10.960 --> 00:26:12.850 modify and find empowerment through 00:26:12.850 --> 00:26:15.160 modifying but it's fun to do different 00:26:15.160 --> 00:26:18.960 variations to stay alive in the pose 00:26:19.350 --> 00:26:23.890 take care of your neck here and then 00:26:23.890 --> 00:26:25.870 when you're ready I'll oh your heart 00:26:25.870 --> 00:26:28.210 back to Center nice and slow stay 00:26:28.210 --> 00:26:31.420 conscious through the right foot great 00:26:31.420 --> 00:26:32.980 work we come back to our low lunge 00:26:32.980 --> 00:26:36.370 inhale look forward and exhale plant the 00:26:36.370 --> 00:26:38.710 palms again optional move through 00:26:38.710 --> 00:26:40.480 vinyasa or take it straight to Child's 00:26:40.480 --> 00:26:45.400 Pose so you have the option here we'll 00:26:45.400 --> 00:26:51.670 meet balasana once again let the weight 00:26:51.670 --> 00:26:55.000 of the shoulders go all right take one 00:26:55.000 --> 00:27:00.310 more nice loving breath in here and then 00:27:00.310 --> 00:27:02.050 we'll slowly trace the fingertips all 00:27:02.050 --> 00:27:05.970 the way back up come back to all fours 00:27:05.970 --> 00:27:09.150 swing your legs over to one side and 00:27:09.150 --> 00:27:14.280 we'll come to lie flat on the back yay 00:27:14.280 --> 00:27:16.540 when you arrive give yourself a big ol 00:27:16.540 --> 00:27:19.330 hug should feel good in the lower back 00:27:19.330 --> 00:27:21.550 body here snuggle those shoulder blades 00:27:21.550 --> 00:27:25.810 underneath the heart space we should 00:27:25.810 --> 00:27:27.520 feel really great if you feel like you 00:27:27.520 --> 00:27:33.060 have that kind of I don't want to be 00:27:33.060 --> 00:27:35.410 negative but if you have the kind of 00:27:35.410 --> 00:27:37.480 turtle shell in the upper back body my 00:27:37.480 --> 00:27:39.790 friends and I call it the Quasimodo like 00:27:39.790 --> 00:27:41.050 if you're feeling a little Quasimodo 00:27:41.050 --> 00:27:43.600 then you want to open up the chest and 00:27:43.600 --> 00:27:44.740 the muscles I don't mean that in a 00:27:44.740 --> 00:27:47.080 negative or derogatory way at all I just 00:27:47.080 --> 00:27:48.770 mean 00:27:48.770 --> 00:27:51.049 if you feel tight in the upper back body 00:27:51.049 --> 00:27:53.330 the simple snuggle the shoulders 00:27:53.330 --> 00:27:55.279 underneath the heart space so good so 00:27:55.279 --> 00:27:59.419 you can do this in your bed you can make 00:27:59.419 --> 00:28:02.059 that adjustment at your desk even while 00:28:02.059 --> 00:28:04.610 sitting up one more breath here is you 00:28:04.610 --> 00:28:06.049 hug the knees in just kind of 00:28:06.049 --> 00:28:09.668 neutralizing through the back body 00:28:14.919 --> 00:28:16.789 great then we're just going to take the 00:28:16.789 --> 00:28:19.279 fingertips out Texas tea scoop the 00:28:19.279 --> 00:28:22.100 tailbone up big breath in and exhale 00:28:22.100 --> 00:28:24.679 nice and passive recline twist today so 00:28:24.679 --> 00:28:26.870 you don't have to extend just let it all 00:28:26.870 --> 00:28:27.220 go 00:28:27.220 --> 00:28:30.740 turn on over to your right ear and 00:28:30.740 --> 00:28:33.380 breathe it's helpful to bring the left 00:28:33.380 --> 00:28:35.510 hand to the outer edge of the right side 00:28:35.510 --> 00:28:43.059 please do close your eyes here so 00:28:43.059 --> 00:28:45.230 depending on what time of day you're 00:28:45.230 --> 00:28:49.190 doing your practice give yourself 00:28:49.190 --> 00:28:50.840 permission so you might it might be the 00:28:50.840 --> 00:28:52.010 morning you might have a full day ahead 00:28:52.010 --> 00:28:54.649 or maybe it's the evening you've 00:28:54.649 --> 00:28:57.740 completed nice long day just give 00:28:57.740 --> 00:28:59.390 yourself permission here to just put any 00:28:59.390 --> 00:29:02.840 thoughts of the day that you guys are 00:29:02.840 --> 00:29:05.270 just had or that's ahead put them just 00:29:05.270 --> 00:29:06.799 on hold just put them aside just I'm 00:29:06.799 --> 00:29:08.149 going to put mine right over there on 00:29:08.149 --> 00:29:09.890 the windowsill and just give yourself 00:29:09.890 --> 00:29:13.549 this peace here in the twist so moment - 00:29:13.549 --> 00:29:15.890 peace out before we roll up off the mat 00:29:15.890 --> 00:29:22.149 and into the world 00:29:26.350 --> 00:29:29.969 listen to your breath here 00:29:42.700 --> 00:29:45.220 and then starting with your right knees 00:29:45.220 --> 00:29:48.720 we're going to have a nice wide leg 00:29:48.720 --> 00:29:51.010 transition here start with the right 00:29:51.010 --> 00:29:52.930 knee let the weight of your right leg 00:29:52.930 --> 00:29:55.000 take you over so we have this nice wide 00:29:55.000 --> 00:29:57.910 kind of sprawled eagle transition and 00:29:57.910 --> 00:30:01.420 then we'll take it over to the right 00:30:01.420 --> 00:30:11.490 turn on to the left ear the same thing 00:30:11.490 --> 00:30:14.590 just put your to-do list with the day 00:30:14.590 --> 00:30:17.380 thus far the day ahead to the side and 00:30:17.380 --> 00:30:21.100 give yourself this last couple these 00:30:21.100 --> 00:30:22.930 last couple beats of peace here listen 00:30:22.930 --> 00:30:24.610 to the sound of your breath close your 00:30:24.610 --> 00:30:27.899 eyes relax your jaw 00:30:41.179 --> 00:30:43.969 and same thing releasing and allowing 00:30:43.969 --> 00:30:48.529 the left-knee to guide us back and you 00:30:48.529 --> 00:30:50.749 have this nice wide knee here we're 00:30:50.749 --> 00:30:52.369 going to reach the fingertips through 00:30:52.369 --> 00:30:54.710 first grab the arches of the feet and 00:30:54.710 --> 00:30:57.440 then giddy up the heels all the way up 00:30:57.440 --> 00:31:02.749 towards the sky giddyup that's a it's 00:31:02.749 --> 00:31:07.969 also ancient yoga term forget what it is 00:31:07.969 --> 00:31:10.399 in Sanskrit but I can look that up for 00:31:10.399 --> 00:31:13.549 you once you find what feels good here 00:31:13.549 --> 00:31:15.349 and stirrup posture you might take the 00:31:15.349 --> 00:31:17.419 arms the hands around to the outer edges 00:31:17.419 --> 00:31:22.879 of the feet and then just find what 00:31:22.879 --> 00:31:24.529 feels good here either massaging the 00:31:24.529 --> 00:31:26.659 feet popping the toes everyone see what 00:31:26.659 --> 00:31:28.039 happens when you lengthen your tailbone 00:31:28.039 --> 00:31:30.710 towards the front edge of your mat nice 00:31:30.710 --> 00:31:35.269 action there in the pelvis and then even 00:31:35.269 --> 00:31:36.499 grounding down through the shoulders 00:31:36.499 --> 00:31:43.489 here feels quite nice nice and long in 00:31:43.489 --> 00:31:46.029 the neck take one more deep breath in 00:31:46.029 --> 00:31:49.309 and then exhale release everything soles 00:31:49.309 --> 00:31:52.719 of the feet come to the mat oh yeah 00:31:52.719 --> 00:31:54.710 we're going to take a little windshield 00:31:54.710 --> 00:31:56.899 wiper here so bring the palms out we're 00:31:56.899 --> 00:32:00.889 just going to rock to one side you can 00:32:00.889 --> 00:32:04.450 do the ankle cross if that feels good 00:32:04.450 --> 00:32:08.289 and then to the other 00:32:14.470 --> 00:32:16.899 and then making your way into shavasan 00:32:16.899 --> 00:32:18.190 so before you do that if there's 00:32:18.190 --> 00:32:19.720 anything else you're craving perhaps 00:32:19.720 --> 00:32:22.870 you're you know maybe you're not new to 00:32:22.870 --> 00:32:24.159 the practice and you want to practice a 00:32:24.159 --> 00:32:26.350 shoulder stand or something else now 00:32:26.350 --> 00:32:27.850 would be a good time to do that so I 00:32:27.850 --> 00:32:30.879 think that in yoga camp you know this is 00:32:30.879 --> 00:32:33.610 just I'm merely your humble buddy and 00:32:33.610 --> 00:32:35.379 guide I think you should use this time 00:32:35.379 --> 00:32:37.629 to explore of course if you're new to 00:32:37.629 --> 00:32:41.830 the practice and actually everyone just 00:32:41.830 --> 00:32:44.620 be really mindful don't skip out on this 00:32:44.620 --> 00:32:46.629 shavasan even if it's just for a moment 00:32:46.629 --> 00:32:48.759 or two to completely release and relax 00:32:48.759 --> 00:32:50.409 eventually we'll extend the legs out 00:32:50.409 --> 00:32:51.659 long 00:32:51.659 --> 00:32:54.429 take a nice refreshing breath in as you 00:32:54.429 --> 00:32:58.240 exhale open your wings and release so 00:32:58.240 --> 00:32:59.710 you might be playing right now you might 00:32:59.710 --> 00:33:01.960 be doing a little freestyle that's 00:33:01.960 --> 00:33:06.100 awesome so whether you're in shavasan 00:33:06.100 --> 00:33:09.870 ready to rest or you're freestyling I 00:33:09.870 --> 00:33:11.799 want to thank you for sharing your 00:33:11.799 --> 00:33:16.179 practice and I want to honor you and 00:33:16.179 --> 00:33:18.549 give you thumbs up for showing up for 00:33:18.549 --> 00:33:21.309 yourself we need a rocket I'll see you 00:33:21.309 --> 00:33:25.950 tomorrow day ten namaste 00:33:37.710 --> 00:33:39.740 Oh