WEBVTT 00:00:00.060 --> 00:00:01.920 what's up everyone welcome to yoga with 00:00:01.920 --> 00:00:05.220 Adriene I'm Adriene and welcome to day 00:00:05.220 --> 00:00:09.150 one of 30 days of yoga camp thank you so 00:00:09.150 --> 00:00:11.010 much for being here it's so beautiful 00:00:11.010 --> 00:00:12.300 that you have chosen to show up for 00:00:12.300 --> 00:00:14.370 yourself and practice with me I think we 00:00:14.370 --> 00:00:15.780 have a fun journey ahead of us 00:00:15.780 --> 00:00:18.150 the affirmation for today's practice is 00:00:18.150 --> 00:00:20.460 I accept all about accepting where 00:00:20.460 --> 00:00:21.810 you're at today just kind of taking 00:00:21.810 --> 00:00:23.310 stock we're going to take it easy and 00:00:23.310 --> 00:00:27.590 find what feels good let's get started 00:00:34.940 --> 00:00:37.200 all right today we're going to begin in 00:00:37.200 --> 00:00:41.250 a nice comfortable seat you can sit up 00:00:41.250 --> 00:00:43.350 on a blanket or a block that feels good 00:00:43.350 --> 00:00:45.090 you can even do this first moment in a 00:00:45.090 --> 00:00:46.800 chair if you're feeling super tight in 00:00:46.800 --> 00:00:48.629 the back and you're really new to the 00:00:48.629 --> 00:00:51.239 practice so come to a comfortable seat 00:00:51.239 --> 00:00:58.710 of your choice and when you're ready sit 00:00:58.710 --> 00:01:01.590 up nice and tall take a deep breath in 00:01:01.590 --> 00:01:05.489 and as you exhale just begin to settle 00:01:05.489 --> 00:01:13.830 into the moment here so we're going on a 00:01:13.830 --> 00:01:17.430 journey together and there's a little 00:01:17.430 --> 00:01:24.030 bit of trust that needs to be felt trust 00:01:24.030 --> 00:01:25.550 the process 00:01:25.550 --> 00:01:29.610 trust the video trust yourself the 00:01:29.610 --> 00:01:32.640 attending to your body your mind your 00:01:32.640 --> 00:01:34.640 heart taking this time for yourself is 00:01:34.640 --> 00:01:37.640 worth it in every possible way 00:01:37.640 --> 00:01:41.910 so right away in this moment not to 00:01:41.910 --> 00:01:44.310 sound too hokey but just trust trust the 00:01:44.310 --> 00:01:45.990 video so see if you can take your eyes 00:01:45.990 --> 00:01:52.830 off the video and close your eyes and 00:01:52.830 --> 00:01:59.880 notice your breath it can be quite 00:01:59.880 --> 00:02:04.289 difficult to just stop and notice how 00:02:04.289 --> 00:02:07.080 you're feeling because we're always on 00:02:07.080 --> 00:02:12.330 the go we're always trying to master our 00:02:12.330 --> 00:02:15.840 tasks and sometimes we of course run 00:02:15.840 --> 00:02:17.610 away from the sensations the feelings 00:02:17.610 --> 00:02:19.410 because they maybe don't feel good so 00:02:19.410 --> 00:02:21.690 we're here to just explore final it 00:02:21.690 --> 00:02:25.080 feels good so close your eyes just going 00:02:25.080 --> 00:02:27.630 to take a couple breaths here on your 00:02:27.630 --> 00:02:31.050 own hands can rest gently wherever they 00:02:31.050 --> 00:02:36.959 naturally fall just take a couple deep 00:02:36.959 --> 00:02:43.400 breaths in and out in and out 00:02:43.410 --> 00:02:46.020 we close the eyes to just kind of 00:02:46.020 --> 00:02:50.120 connect go inward 00:03:09.180 --> 00:03:13.970 and then to our affirmation for today I 00:03:14.269 --> 00:03:19.110 accept you can say this quietly to 00:03:19.110 --> 00:03:21.540 yourself if you're feeling adventurous 00:03:21.540 --> 00:03:23.310 you can say it out loud 00:03:23.310 --> 00:03:33.989 I accept today is all about accepting 00:03:33.989 --> 00:03:36.150 where you are today kind of a taking 00:03:36.150 --> 00:03:43.349 stock day easing into it one more time 00:03:43.349 --> 00:03:50.238 with the breath I accept 00:03:56.030 --> 00:03:57.710 and slowly we'll draw the palms together 00:03:57.710 --> 00:04:00.590 at the heart you can bat the eyelashes 00:04:00.590 --> 00:04:03.920 open a little bit and we'll slowly lift 00:04:03.920 --> 00:04:05.510 the chest up to the thumbs even more 00:04:05.510 --> 00:04:07.190 sitting up nice and tall wherever you 00:04:07.190 --> 00:04:09.800 are gently just find a little sway here 00:04:09.800 --> 00:04:11.330 gently find a little movement so it 00:04:11.330 --> 00:04:12.890 could be front to back whatever feels 00:04:12.890 --> 00:04:18.320 good it could be side to side ooh wow I 00:04:18.320 --> 00:04:20.238 wonder if I might picked up that my neck 00:04:20.238 --> 00:04:21.769 Wow 00:04:21.769 --> 00:04:27.650 firework show so here we're just finding 00:04:27.650 --> 00:04:29.570 a little movement I'm wanting to kind of 00:04:29.570 --> 00:04:31.430 set the tone for our journey which is 00:04:31.430 --> 00:04:33.410 that you're really here to have an 00:04:33.410 --> 00:04:35.870 experience in a process so rather than 00:04:35.870 --> 00:04:37.820 just coming into this shape here with 00:04:37.820 --> 00:04:39.680 the palms together on your leg Laura at 00:04:39.680 --> 00:04:42.100 the heart which is beautiful and lovely 00:04:42.100 --> 00:04:44.390 but we also give ourselves a little bit 00:04:44.390 --> 00:04:46.550 of freedom to move and to just kind of 00:04:46.550 --> 00:04:49.190 notice where we are today again I accept 00:04:49.190 --> 00:04:52.850 where I am today and I show up for 00:04:52.850 --> 00:04:56.810 myself fully so you might even say that 00:04:56.810 --> 00:04:58.760 quietly to yourself I accept where I'm 00:04:58.760 --> 00:05:05.380 at today and I show up for myself fully 00:05:07.030 --> 00:05:09.020 awesome bow your head to your heart 00:05:09.020 --> 00:05:11.660 easing into it today begin to loop the 00:05:11.660 --> 00:05:13.190 shoulders back so just notice if your 00:05:13.190 --> 00:05:15.560 shoulders are crunching up and draw the 00:05:15.560 --> 00:05:19.390 elbows down shoulders away from the ears 00:05:19.390 --> 00:05:21.650 so again you have to trust the video 00:05:21.650 --> 00:05:25.400 here I'll do my best I've been working 00:05:25.400 --> 00:05:27.650 very hard to learn how to guide you with 00:05:27.650 --> 00:05:29.450 my voice and just let the video be a 00:05:29.450 --> 00:05:32.510 guide so chin to chest here breathing 00:05:32.510 --> 00:05:37.130 into the back of the neck one more 00:05:37.130 --> 00:05:42.410 breath then on an exhale release the 00:05:42.410 --> 00:05:44.419 palms and wherever you are we're going 00:05:44.419 --> 00:05:46.550 to come to all four so take your time 00:05:46.550 --> 00:05:47.720 getting there if you're in a chair you 00:05:47.720 --> 00:05:49.400 know whatever comfortable seat you chose 00:05:49.400 --> 00:05:50.570 take your time getting there 00:05:50.570 --> 00:05:54.280 we're going to meet in tabletop position 00:05:59.430 --> 00:06:05.530 so today day 1 nice and slow we come to 00:06:05.530 --> 00:06:07.630 a table top here and if you're new to 00:06:07.630 --> 00:06:09.729 the practice try to be as meticulous as 00:06:09.729 --> 00:06:12.069 possible you know in a loving way oh 00:06:12.069 --> 00:06:15.340 there's that creaky old floor yep love 00:06:15.340 --> 00:06:15.729 it 00:06:15.729 --> 00:06:17.440 wrists underneath the shoulders knees 00:06:17.440 --> 00:06:20.410 directly underneath the hips if you've 00:06:20.410 --> 00:06:21.789 been following yoga with Adriene for a 00:06:21.789 --> 00:06:23.259 while then you know about the creaky old 00:06:23.259 --> 00:06:26.250 work little things 00:06:26.250 --> 00:06:28.810 first things first guys pay attention to 00:06:28.810 --> 00:06:31.270 your alignment alignment wrists 00:06:31.270 --> 00:06:32.470 underneath the shoulders knees directly 00:06:32.470 --> 00:06:35.500 underneath the hip points toes in line 00:06:35.500 --> 00:06:38.199 with the knees then everyone bend your 00:06:38.199 --> 00:06:40.599 elbows take your gaze down trusts off 00:06:40.599 --> 00:06:43.930 the video and then with the gaze 00:06:43.930 --> 00:06:45.400 straight down in the neck nice and long 00:06:45.400 --> 00:06:48.009 we're going to press the earth away so 00:06:48.009 --> 00:06:50.620 press away from your yoga mat now 00:06:50.620 --> 00:06:52.570 especially if you're super flexy or you 00:06:52.570 --> 00:06:55.990 have you know any well just make sure 00:06:55.990 --> 00:06:57.759 you're not locking in the elbows guys so 00:06:57.759 --> 00:07:00.639 keep a soft soft bed and then this is it 00:07:00.639 --> 00:07:04.030 breathe here one nice long line from the 00:07:04.030 --> 00:07:05.409 crown of the head to the tip of the 00:07:05.409 --> 00:07:07.930 tailbone a couple of things just for day 00:07:07.930 --> 00:07:09.070 one this is going to help us throughout 00:07:09.070 --> 00:07:11.050 the whole journey remember that the neck 00:07:11.050 --> 00:07:14.919 is an extension of the spine so nice and 00:07:14.919 --> 00:07:15.539 long 00:07:15.539 --> 00:07:17.740 then notice if you're kind of dipping 00:07:17.740 --> 00:07:23.110 down in the lower back body see if you 00:07:23.110 --> 00:07:24.729 can lengthen the tailbone towards the 00:07:24.729 --> 00:07:26.650 back edge of your mat hug the lower ribs 00:07:26.650 --> 00:07:29.139 in navel up towards the spine so we 00:07:29.139 --> 00:07:31.300 gently engage the belly the muscles of 00:07:31.300 --> 00:07:33.820 the abdominal wall and then last but not 00:07:33.820 --> 00:07:35.110 least my friends notice that there's a 00:07:35.110 --> 00:07:36.580 little bit of a valley between your two 00:07:36.580 --> 00:07:39.159 shoulder blades here see if again you 00:07:39.159 --> 00:07:41.440 can use that pressing away from the 00:07:41.440 --> 00:07:44.080 earth to bring awareness into the upper 00:07:44.080 --> 00:07:44.680 back body 00:07:44.680 --> 00:07:46.719 so again if you're kind of dipping down 00:07:46.719 --> 00:07:47.860 there's a little valley between your 00:07:47.860 --> 00:07:49.680 shoulder blades there see if you can 00:07:49.680 --> 00:07:53.259 bring awareness by pressing away from 00:07:53.259 --> 00:07:56.020 your yoga mat finding a little doming 00:07:56.020 --> 00:07:58.740 effect through the upper back body and 00:07:58.740 --> 00:08:01.870 then if you're working in this way you 00:08:01.870 --> 00:08:03.820 might begin to feel tired here even 00:08:03.820 --> 00:08:06.039 shake here even sweat here because we're 00:08:06.039 --> 00:08:09.250 waking up the whole body noticing how we 00:08:09.250 --> 00:08:09.940 feel today 00:08:09.940 --> 00:08:12.550 and as you get tired remember your 00:08:12.550 --> 00:08:16.900 mantra I accept no need to wait to the 00:08:16.900 --> 00:08:18.220 thirtieth day to start loving yourself 00:08:18.220 --> 00:08:20.320 let's start now so one more breath here 00:08:20.320 --> 00:08:23.350 you want to challenge yourself you can 00:08:23.350 --> 00:08:24.760 press into the tops of the feet press 00:08:24.760 --> 00:08:26.140 into the palms and let the knees hover 00:08:26.140 --> 00:08:29.110 for just a second but again we're easing 00:08:29.110 --> 00:08:31.090 into the practice today so no need to do 00:08:31.090 --> 00:08:32.590 this if you're tired or you're just 00:08:32.590 --> 00:08:35.710 easing in but just a little option here 00:08:35.710 --> 00:08:37.719 to check that line from the crown to the 00:08:37.719 --> 00:08:40.080 tail we call this the Dunda and Sanskrit 00:08:40.080 --> 00:08:43.120 Sanskrit for staff or stick literally 00:08:43.120 --> 00:08:45.700 the line that holds us up okay release 00:08:45.700 --> 00:08:47.560 the knees you haven't already and then 00:08:47.560 --> 00:08:49.810 we'll drop the elbows where the hands 00:08:49.810 --> 00:08:53.560 were for heart to earth pose on a hatha 00:08:53.560 --> 00:08:57.580 Ahsan one of my favorites so we let the 00:08:57.580 --> 00:09:00.580 tail rock up towards the sky and then we 00:09:00.580 --> 00:09:04.180 slowly walk the knees out so notice how 00:09:04.180 --> 00:09:05.860 the fingers in the wrists want to come 00:09:05.860 --> 00:09:07.570 in or splay out see if you can keep two 00:09:07.570 --> 00:09:11.230 parallel lines so again checking into 00:09:11.230 --> 00:09:15.310 the alignment eventually we rest the 00:09:15.310 --> 00:09:19.960 forehead to the mat ah breathe here 00:09:19.960 --> 00:09:21.640 notice that the toes are coming in or 00:09:21.640 --> 00:09:25.690 going out and after you feel like you've 00:09:25.690 --> 00:09:27.370 had it go ahead and take your eyes off 00:09:27.370 --> 00:09:29.380 the video and press into all ten 00:09:29.380 --> 00:09:31.560 knuckles and enjoy this beautiful 00:09:31.560 --> 00:09:34.030 beautiful heart opener here opening the 00:09:34.030 --> 00:09:39.340 shoulders great for the spine I invite 00:09:39.340 --> 00:09:44.880 you now to begin deepening the breath 00:09:51.720 --> 00:09:54.350 who 00:09:56.879 --> 00:10:00.379 awesome everyone press into the palms 00:10:00.379 --> 00:10:02.669 press into the tops of the feet and 00:10:02.669 --> 00:10:06.139 slowly begin to shift your heart forward 00:10:06.139 --> 00:10:10.139 nice and slow nice and slow all the way 00:10:10.139 --> 00:10:13.319 to the belly great elbows can walk right 00:10:13.319 --> 00:10:14.549 underneath the shoulders make 00:10:14.549 --> 00:10:16.169 adjustments if you need to here again 00:10:16.169 --> 00:10:19.410 two parallel lines in the forearms press 00:10:19.410 --> 00:10:21.779 the pubic bone into the earth press into 00:10:21.779 --> 00:10:24.839 the tops of the feet and slowly we'll 00:10:24.839 --> 00:10:27.109 begin to open the heart once again 00:10:27.109 --> 00:10:31.049 Sphinx pose feel the stretch in the 00:10:31.049 --> 00:10:33.329 belly so day one we're going to do lots 00:10:33.329 --> 00:10:34.919 of stuff on the floor so enjoy this 00:10:34.919 --> 00:10:36.479 little dance with gravity keeping it 00:10:36.479 --> 00:10:41.699 nice and low today lengthen through the 00:10:41.699 --> 00:10:44.369 crown of the head and then again just 00:10:44.369 --> 00:10:45.809 notice that the toes are coming in or 00:10:45.809 --> 00:10:46.889 splaying out can you have a lot of 00:10:46.889 --> 00:10:49.859 consciousness awareness from the crown 00:10:49.859 --> 00:10:54.289 of the head to the tips of your toes to 00:10:54.859 --> 00:10:57.319 take it a little deeper 00:10:57.319 --> 00:11:01.319 imagine pressing your two elbows into 00:11:01.319 --> 00:11:03.209 the yoga mat and the palms into the yoga 00:11:03.209 --> 00:11:05.579 mat so much so that you would maybe rip 00:11:05.579 --> 00:11:07.829 the center of your mat so again we're 00:11:07.829 --> 00:11:09.959 not just hanging out here but finding 00:11:09.959 --> 00:11:13.649 length and using the foundation to build 00:11:13.649 --> 00:11:17.970 up from one more breath here my friends 00:11:17.970 --> 00:11:21.629 you got it then slow with control we 00:11:21.629 --> 00:11:26.819 release draw the palms underneath the 00:11:26.819 --> 00:11:29.489 shoulders here curl the toes under and 00:11:29.489 --> 00:11:33.689 we'll come back to all fours lock the 00:11:33.689 --> 00:11:36.479 knees underneath the hips wrists back 00:11:36.479 --> 00:11:38.909 underneath the shoulders and here we go 00:11:38.909 --> 00:11:42.809 cat cow our first cat cow of the 30 days 00:11:42.809 --> 00:11:46.109 of yoga man enjoy it no yoga robots here 00:11:46.109 --> 00:11:48.899 I always say so you can once you know 00:11:48.899 --> 00:11:50.249 what you're doing you can close the eyes 00:11:50.249 --> 00:11:53.519 and begin to get your groove on inhale 00:11:53.519 --> 00:11:55.949 drop the belly open up through the chest 00:11:55.949 --> 00:12:00.689 the heart exhale curling under tailbone 00:12:00.689 --> 00:12:04.259 tucks navel draws up we find this 00:12:04.259 --> 00:12:08.069 beautiful arc or arch in the spine chin 00:12:08.069 --> 00:12:10.488 to chest 00:12:11.850 --> 00:12:15.190 continuing inhaling dropping the belly 00:12:15.190 --> 00:12:17.440 finding length opening through the front 00:12:17.440 --> 00:12:19.300 body should feel good here especially if 00:12:19.300 --> 00:12:21.850 you slow it down just a hair and then 00:12:21.850 --> 00:12:24.430 exhaling starting at the tail bone 00:12:24.430 --> 00:12:28.270 traveling up through the spine crown of 00:12:28.270 --> 00:12:32.529 the head down towards the ears so find a 00:12:32.529 --> 00:12:34.720 rhythm here that feels good for you so 00:12:34.720 --> 00:12:37.560 if it feels good to hang out here in the 00:12:37.560 --> 00:12:41.140 arc or arch for a couple breaths please 00:12:41.140 --> 00:12:43.720 do if it feels good to hang out here for 00:12:43.720 --> 00:12:46.900 a little bit and maybe draw line with 00:12:46.900 --> 00:12:57.880 the nose back and forth please do day 00:12:57.880 --> 00:13:05.260 one taking stock and then we can begin 00:13:05.260 --> 00:13:07.210 to veer off the railroad tracks a little 00:13:07.210 --> 00:13:12.730 bit side to side with the hips creaky 00:13:12.730 --> 00:13:19.440 old floor common back strong thank you 00:13:19.440 --> 00:13:22.330 and then when you feel satisfied we're 00:13:22.330 --> 00:13:24.000 going to bring the two big toes to touch 00:13:24.000 --> 00:13:27.730 knees as wide as your yoga mat and then 00:13:27.730 --> 00:13:30.250 we're going to send it on back extended 00:13:30.250 --> 00:13:31.240 Child's Pose 00:13:31.240 --> 00:13:34.600 this time bringing the palms together so 00:13:34.600 --> 00:13:36.220 coming up off the wrist this time as we 00:13:36.220 --> 00:13:40.540 bring them up and overhead to start feel 00:13:40.540 --> 00:13:42.750 good blood flowing opposite direction 00:13:42.750 --> 00:13:45.430 you can walk your elbows towards the 00:13:45.430 --> 00:13:47.290 front of your mat a little bit more here 00:13:47.290 --> 00:13:49.630 if that feels good and take a second 00:13:49.630 --> 00:13:51.850 here to close your eyes and breathe into 00:13:51.850 --> 00:13:53.350 the back body whatever that means to you 00:13:53.350 --> 00:13:55.390 maybe you can even feel the skin of your 00:13:55.390 --> 00:13:56.890 back stretch as you take a great big 00:13:56.890 --> 00:14:02.490 inhale in and then let it go 00:14:12.980 --> 00:14:15.480 slowly begin to reach the fingertips 00:14:15.480 --> 00:14:17.610 towards the front edge of your mat hug 00:14:17.610 --> 00:14:19.740 the lower ribs in press into the tops of 00:14:19.740 --> 00:14:21.300 the feet and slowly begin to look 00:14:21.300 --> 00:14:23.580 forward as you come all the way back up 00:14:23.580 --> 00:14:26.360 walk the knees underneath the hip points 00:14:26.360 --> 00:14:29.670 wrists back underneath the shoulders all 00:14:29.670 --> 00:14:31.110 right let's start to spice it up what do 00:14:31.110 --> 00:14:32.399 you say pressing the tops of the feet 00:14:32.399 --> 00:14:34.740 press away from your yoga mat with your 00:14:34.740 --> 00:14:37.950 palms we cultivated a little bit of 00:14:37.950 --> 00:14:40.440 energy through the midline throughout 00:14:40.440 --> 00:14:42.120 our practice and this is going to just 00:14:42.120 --> 00:14:43.529 help check in with that here we are 00:14:43.529 --> 00:14:45.660 pressing into the top of the left foot 00:14:45.660 --> 00:14:47.279 I would have slide your right toes out 00:14:47.279 --> 00:14:49.050 now keep your right toes on the earth 00:14:49.050 --> 00:14:51.180 even if you are an experienced yo you 00:14:51.180 --> 00:14:52.410 keep your right toes on the earth and 00:14:52.410 --> 00:14:55.260 just begin to saw back and forth check 00:14:55.260 --> 00:14:56.490 in with that Dunda this is the 00:14:56.490 --> 00:14:58.500 foundation of our practice here pressing 00:14:58.500 --> 00:15:01.350 into all ten knuckles strong spreading 00:15:01.350 --> 00:15:03.779 the fingertips y-yes we get a nice 00:15:03.779 --> 00:15:05.730 stretch in the right leg here finding 00:15:05.730 --> 00:15:08.339 that sit bone to heel connection but 00:15:08.339 --> 00:15:10.050 also a chance to check in with the spine 00:15:10.050 --> 00:15:13.170 notice are you hollowing through the 00:15:13.170 --> 00:15:16.770 upper back body or collapsing is the 00:15:16.770 --> 00:15:20.250 neck nice and long and the extension of 00:15:20.250 --> 00:15:22.980 the spine or is it collapsing can you 00:15:22.980 --> 00:15:26.160 engage your abdominal wall just a little 00:15:26.160 --> 00:15:29.430 bit drawing the navel up knitting the 00:15:29.430 --> 00:15:31.950 lower ribs in a little bit and then if 00:15:31.950 --> 00:15:33.060 you're new to the practice and your 00:15:33.060 --> 00:15:35.130 wrists are giving you trouble here let's 00:15:35.130 --> 00:15:36.810 start to really pay attention to the 00:15:36.810 --> 00:15:40.230 hands straightening the thumbs not 00:15:40.230 --> 00:15:42.240 collapsing in but pressing away from the 00:15:42.240 --> 00:15:46.380 earth okay here we go lift the right leg 00:15:46.380 --> 00:15:46.829 up high 00:15:46.829 --> 00:15:49.260 turn the right toes down try to lift 00:15:49.260 --> 00:15:50.820 from your right inner thigh so rather 00:15:50.820 --> 00:15:53.070 than lifting here keep it nice and in 00:15:53.070 --> 00:15:57.000 line you might begin to shake here feel 00:15:57.000 --> 00:15:59.339 that heat ah notice what it feels like 00:15:59.339 --> 00:16:01.350 to be alive today that's what day one is 00:16:01.350 --> 00:16:03.450 all about you might rotate the right 00:16:03.450 --> 00:16:05.640 ankle one way and then the other and 00:16:05.640 --> 00:16:07.770 then just three little vinyasas here we 00:16:07.770 --> 00:16:11.850 inhale lift the right leg exhale nose to 00:16:11.850 --> 00:16:13.190 knee 00:16:13.190 --> 00:16:16.579 so cow variation your inhale extend 00:16:16.579 --> 00:16:20.490 spread the right toes exhale nose to 00:16:20.490 --> 00:16:21.300 knee 00:16:21.300 --> 00:16:24.750 and one more full-body experience you 00:16:24.750 --> 00:16:28.460 got it here we go exhale nose to knee 00:16:28.460 --> 00:16:32.550 navel up great take a second to release 00:16:32.550 --> 00:16:36.290 you can take a child's pose here roll up 00:16:36.290 --> 00:16:39.650 to a little hero variation three breaths 00:16:39.650 --> 00:16:57.480 to notice how you feel awesome and back 00:16:57.480 --> 00:17:00.720 for more back to all fours find your 00:17:00.720 --> 00:17:06.450 four posts nice and strong so we have a 00:17:06.450 --> 00:17:07.890 lot of videos that you can supplement 00:17:07.890 --> 00:17:09.810 with this journey there's a great one 00:17:09.810 --> 00:17:13.470 for wrists that would be really nice 00:17:13.470 --> 00:17:15.180 just to kind of get the foundation of 00:17:15.180 --> 00:17:16.890 the palms for the wrists really great at 00:17:16.890 --> 00:17:19.200 the rotation of the shoulders here we go 00:17:19.200 --> 00:17:21.810 sliding the left toes out find that sit 00:17:21.810 --> 00:17:23.280 bone to heel connection and just enjoy 00:17:23.280 --> 00:17:26.819 this nice gentle stretch in the left leg 00:17:26.819 --> 00:17:30.060 as you saw back and forth and then 00:17:30.060 --> 00:17:32.030 continue on going through your checklist 00:17:32.030 --> 00:17:34.380 whatever that means to you just bringing 00:17:34.380 --> 00:17:36.150 awareness different areas of the body 00:17:36.150 --> 00:17:38.880 this also helps us stay out of the mind 00:17:38.880 --> 00:17:41.040 the thinking mind gives it a break and 00:17:41.040 --> 00:17:44.430 helps us connect to the present moment 00:17:44.430 --> 00:17:49.080 physically even spiritually with your 00:17:49.080 --> 00:17:54.330 breath connecting it all and again try 00:17:54.330 --> 00:17:55.800 to stay present as you press away from 00:17:55.800 --> 00:17:57.510 your yoga mat and lift the left leg up 00:17:57.510 --> 00:18:00.840 high here we go then go through your 00:18:00.840 --> 00:18:04.560 checklist lifting from the left inner 00:18:04.560 --> 00:18:07.740 thigh left toes down careful not to 00:18:07.740 --> 00:18:10.560 collapse here we go a little vinyasa 00:18:10.560 --> 00:18:14.670 here to stir the energy three times we 00:18:14.670 --> 00:18:20.780 inhale extend lift exhale nose to knee 00:18:20.929 --> 00:18:23.909 inhale extend press into both palms 00:18:23.909 --> 00:18:29.700 evenly and exhale nose to knee one more 00:18:29.700 --> 00:18:34.340 time you got it inhale extend and exhale 00:18:34.340 --> 00:18:40.200 no finish great release this time 00:18:40.200 --> 00:18:42.740 everyone come back to sit on the heels 00:18:42.740 --> 00:18:45.299 palms are going to flip up and at any 00:18:45.299 --> 00:18:47.070 point during the practice this goes for 00:18:47.070 --> 00:18:48.389 the whole journey if you need to take 00:18:48.389 --> 00:18:50.370 your hands to your forearms or risk to 00:18:50.370 --> 00:18:53.669 give it a little massage tend to it my 00:18:53.669 --> 00:18:56.000 friends 00:18:56.000 --> 00:19:10.230 three breaths here awesome and we'll 00:19:10.230 --> 00:19:12.299 spread the fingertips wide come back to 00:19:12.299 --> 00:19:14.610 all fours and this time we're going to 00:19:14.610 --> 00:19:16.980 curl the toes on there and take it to 00:19:16.980 --> 00:19:18.799 downward facing dog 00:19:18.799 --> 00:19:21.299 so we send the hips up high take your 00:19:21.299 --> 00:19:25.340 time getting there nice and slow and 00:19:25.549 --> 00:19:28.289 forget about creating the downward dog 00:19:28.289 --> 00:19:33.779 shape remember the mantra or your 00:19:33.779 --> 00:19:38.059 affirmation for today I accept 00:19:38.059 --> 00:19:41.580 so using this beautiful opportunity to 00:19:41.580 --> 00:19:45.269 explore your body so that you can accept 00:19:45.269 --> 00:19:50.490 yourself fully show up so all that to 00:19:50.490 --> 00:19:52.080 say resist the urge to come here and 00:19:52.080 --> 00:19:52.470 hold 00:19:52.470 --> 00:19:56.090 ouch explore find soft bend in the knees 00:19:56.090 --> 00:19:58.409 you might wake up the feet a little bit 00:19:58.409 --> 00:20:04.580 here come on now connect use your breath 00:20:05.000 --> 00:20:07.019 we're not going to get everything at 00:20:07.019 --> 00:20:09.120 once even neem right I'm like checking 00:20:09.120 --> 00:20:11.730 in noticing where my body's at today 00:20:11.730 --> 00:20:16.700 it's always different staying present 00:20:20.260 --> 00:20:26.750 deep breath in deep breath out awesome 00:20:26.750 --> 00:20:28.550 my friends take one more breath here in 00:20:28.550 --> 00:20:33.400 downward-facing dog inhale in whoo doggy 00:20:33.400 --> 00:20:36.400 get it and then slowly lower the knees 00:20:36.400 --> 00:20:40.550 also more cross the ankles slowly slowly 00:20:40.550 --> 00:20:45.920 come through to seated and voila 00:20:45.920 --> 00:20:49.970 back to our cross-legged position so 00:20:49.970 --> 00:20:51.440 from here we're going to sit up nice and 00:20:51.440 --> 00:20:54.200 tall profile here so you can see my 00:20:54.200 --> 00:20:57.170 spine this is important we won't go 00:20:57.170 --> 00:20:58.340 through this every day but this is 00:20:58.340 --> 00:21:00.080 important on day one for Yogi's of all 00:21:00.080 --> 00:21:01.610 levels just to check in with the spine 00:21:01.610 --> 00:21:03.650 so some of us tend to kind of like 00:21:03.650 --> 00:21:06.020 muscle through twists some of us need a 00:21:06.020 --> 00:21:09.710 little lift in the hips especially if 00:21:09.710 --> 00:21:12.800 you feel like this is happening a lot so 00:21:12.800 --> 00:21:14.900 sit up on something tall if you feel 00:21:14.900 --> 00:21:16.720 like this is happening in the spine and 00:21:16.720 --> 00:21:19.100 for those who have been working on them 00:21:19.100 --> 00:21:20.960 to practice for a long time I encourage 00:21:20.960 --> 00:21:23.450 you to resist the urge to muscle through 00:21:23.450 --> 00:21:25.900 your twists let's try it all together 00:21:25.900 --> 00:21:28.580 palms on the tops of the knees tuck the 00:21:28.580 --> 00:21:31.100 chin to the chest and slowly roll up 00:21:31.100 --> 00:21:38.420 through the spine notice your breath 00:21:38.420 --> 00:21:43.190 once again maybe this time connecting to 00:21:43.190 --> 00:21:50.800 an e je breath that ocean sound 00:21:57.090 --> 00:21:59.770 and slowly reach the right fingertips up 00:21:59.770 --> 00:22:01.980 high fine length in the right side body 00:22:01.980 --> 00:22:04.810 inhale in as you exhale send lift 00:22:04.810 --> 00:22:06.580 fingertips behind you but again careful 00:22:06.580 --> 00:22:09.220 not some muscle keep them soft so inhale 00:22:09.220 --> 00:22:12.610 we reach and then exhale right hand to 00:22:12.610 --> 00:22:16.630 the top of the left knee see if you can 00:22:16.630 --> 00:22:18.910 continue to draw energy up from your 00:22:18.910 --> 00:22:21.190 Center if you're familiar with mula 00:22:21.190 --> 00:22:22.990 bandha then connect to those muscles of 00:22:22.990 --> 00:22:25.720 the pelvic floor and lift lift lift if 00:22:25.720 --> 00:22:27.310 you're not familiar you know another day 00:22:27.310 --> 00:22:30.130 loop the shoulders another video can go 00:22:30.130 --> 00:22:33.730 deeper and take a second here to just 00:22:33.730 --> 00:22:35.260 notice what's going on in your feet are 00:22:35.260 --> 00:22:36.490 you clenching in the feet or they just 00:22:36.490 --> 00:22:38.050 kind of soft can you bring a little 00:22:38.050 --> 00:22:43.420 energy to your feet and then we inhale 00:22:43.420 --> 00:22:47.950 lift and lengthen exhale hugging the 00:22:47.950 --> 00:22:49.810 lower ribs in we just begin to play in 00:22:49.810 --> 00:22:50.500 the spine 00:22:50.500 --> 00:22:52.420 you might notice you're really super 00:22:52.420 --> 00:22:54.880 tight today well good you're in the 00:22:54.880 --> 00:22:59.740 perfect place a couple more breaths here 00:22:59.740 --> 00:23:02.230 close your eyes enjoy this time for 00:23:02.230 --> 00:23:04.620 yourself 00:23:09.470 --> 00:23:11.530 you 00:23:14.580 --> 00:23:17.190 on your last breath here lift your chest 00:23:17.190 --> 00:23:19.380 lift your heart lift the chin slightly 00:23:19.380 --> 00:23:23.400 and then exhale release back to Center 00:23:23.400 --> 00:23:25.920 palms on the tops of the knees head over 00:23:25.920 --> 00:23:29.040 heart heart over pelvis here we go other 00:23:29.040 --> 00:23:31.260 side lifting left fingertips up this 00:23:31.260 --> 00:23:33.270 time inhale lengthen through the left 00:23:33.270 --> 00:23:34.500 side body stretch stretch stretch 00:23:34.500 --> 00:23:37.140 stretch and then exhale release the 00:23:37.140 --> 00:23:41.450 right fingertips behind begin to twist 00:23:41.980 --> 00:23:44.679 now again it's not about how far can I 00:23:44.679 --> 00:23:50.710 twist is really about taking stock so my 00:23:50.710 --> 00:23:52.600 suggestion to use just slow it down use 00:23:52.600 --> 00:23:56.889 your breath inhale lift and lengthen and 00:23:56.889 --> 00:24:01.149 exhale to explore connecting to the 00:24:01.149 --> 00:24:03.190 center channel notice if your left leg 00:24:03.190 --> 00:24:04.960 wants to fly up so lots of awareness 00:24:04.960 --> 00:24:14.620 here as we ground down inhale lift and 00:24:14.620 --> 00:24:26.820 lengthen exhale twist inhale lift 00:24:29.440 --> 00:24:39.020 exhale twist so just playing here one 00:24:39.020 --> 00:24:41.450 more breath wherever you are inhale lift 00:24:41.450 --> 00:24:44.840 to your chest your heart lifts your chin 00:24:44.840 --> 00:24:50.060 slightly grow tall and then exhale back 00:24:50.060 --> 00:24:51.280 to centre 00:24:51.280 --> 00:24:53.990 awesome take the hands around to the 00:24:53.990 --> 00:24:57.790 backs of the legs I'm going to come here 00:24:57.790 --> 00:25:00.890 just for a moment just a tiny bit of a 00:25:00.890 --> 00:25:02.510 core check in today before we take it 00:25:02.510 --> 00:25:03.950 down to the ground again nice and easy 00:25:03.950 --> 00:25:06.080 breezy today just taking stock of the 00:25:06.080 --> 00:25:07.850 body so bring the hands to the backs of 00:25:07.850 --> 00:25:09.800 the legs loop the shoulders and sit up 00:25:09.800 --> 00:25:11.720 nice and tall here again notice if 00:25:11.720 --> 00:25:13.160 you're collapsing in the spine and it 00:25:13.160 --> 00:25:16.300 might just be about finding that long 00:25:16.300 --> 00:25:18.920 puppy belly as I like to say this long 00:25:18.920 --> 00:25:22.580 length in the front body so might just 00:25:22.580 --> 00:25:24.380 be here for you today you can check out 00:25:24.380 --> 00:25:26.330 your biceps here it's okay to hold onto 00:25:26.330 --> 00:25:28.040 your legs there's no cheating in yoga 00:25:28.040 --> 00:25:31.760 you know do what you need to do or you 00:25:31.760 --> 00:25:34.010 might lift the shins parallel to the 00:25:34.010 --> 00:25:38.590 ceiling to see breathing deep here 00:25:38.590 --> 00:25:41.210 staying alive and awake through the feet 00:25:41.210 --> 00:25:43.450 the toes lifting the chin just slightly 00:25:43.450 --> 00:25:48.080 long in the back of the neck then you 00:25:48.080 --> 00:25:49.640 might stay here again we could be here 00:25:49.640 --> 00:25:50.750 or you might reach the fingertips 00:25:50.750 --> 00:25:53.810 forward a couple of deep breaths here 00:25:53.810 --> 00:25:56.990 you got it if you want to take it 00:25:56.990 --> 00:25:59.360 further we can extend the legs out long 00:25:59.360 --> 00:26:01.550 fingertips left to right breathing deep 00:26:01.550 --> 00:26:05.480 here let's do two more breaths wherever 00:26:05.480 --> 00:26:13.940 you are and then release awesome 00:26:13.940 --> 00:26:15.560 just a little check-in just start and 00:26:15.560 --> 00:26:17.330 slow okay come to flat back position 00:26:17.330 --> 00:26:19.910 here my friends and when you arrive take 00:26:19.910 --> 00:26:23.710 a nice big long full body stretch 00:26:23.710 --> 00:26:27.710 so fingertips up and overhead and the 00:26:27.710 --> 00:26:29.120 biggest breath you've taken all day 00:26:29.120 --> 00:26:32.180 maybe all year point and flex the feet 00:26:32.180 --> 00:26:34.490 spread the fingertips and then close 00:26:34.490 --> 00:26:35.420 your eyes 00:26:35.420 --> 00:26:38.690 so definitely spending a couple moments 00:26:38.690 --> 00:26:41.300 here imagining the earth 00:26:41.300 --> 00:26:44.930 rising up to meet your back body I like 00:26:44.930 --> 00:26:47.690 to share with my friends and my students 00:26:47.690 --> 00:26:50.630 this time you know if you've felt a 00:26:50.630 --> 00:26:52.960 little alone or off balance or off-track 00:26:52.960 --> 00:26:55.250 here's a moment where you can literally 00:26:55.250 --> 00:26:57.890 feel your yoga mat having your back this 00:26:57.890 --> 00:27:01.100 practice having your back I got your 00:27:01.100 --> 00:27:05.679 back so close your eyes feel supported 00:27:05.920 --> 00:27:09.340 one more breath here 00:27:09.760 --> 00:27:13.880 we'll float the fingertips down press 00:27:13.880 --> 00:27:16.160 the palms into the earth and we'll hug 00:27:16.160 --> 00:27:18.940 the knees into the chest 00:27:19.120 --> 00:27:21.500 so scoop the tailbone up so your lower 00:27:21.500 --> 00:27:23.150 back is nice and flush with your mat 00:27:23.150 --> 00:27:25.280 we're going to end with a great big hug 00:27:25.280 --> 00:27:27.710 again nice and simple today wrapping the 00:27:27.710 --> 00:27:30.470 arms around the shins squeezing the 00:27:30.470 --> 00:27:35.030 knees up and in towards the heart so I 00:27:35.030 --> 00:27:36.830 think we take for granted this awesome 00:27:36.830 --> 00:27:42.200 shape my spine is supported so nice my 00:27:42.200 --> 00:27:49.250 hips get some love I'm reminded to keep 00:27:49.250 --> 00:27:53.570 the shoulders relaxed the heart open and 00:27:53.570 --> 00:27:57.879 I stay awake and alive through the feet 00:27:58.360 --> 00:28:02.960 Hedgehog inhaling exhale slowly as slow 00:28:02.960 --> 00:28:05.900 as you can roll my friend peel the head 00:28:05.900 --> 00:28:09.740 the neck up nose towards the knees so 00:28:09.740 --> 00:28:11.630 notice I said towards so if you're not 00:28:11.630 --> 00:28:13.510 nowhere close right it could be here 00:28:13.510 --> 00:28:16.550 right no no biggie but just the 00:28:16.550 --> 00:28:17.990 intention of rounding through the spine 00:28:17.990 --> 00:28:19.280 you can even close your eyes and 00:28:19.280 --> 00:28:23.510 visualize the spine here and then again 00:28:23.510 --> 00:28:25.250 just an another opportunity to go 00:28:25.250 --> 00:28:26.390 through your checklist how are my 00:28:26.390 --> 00:28:28.760 shoulders can i soften through the skin 00:28:28.760 --> 00:28:30.050 of the face a little bit here am i 00:28:30.050 --> 00:28:33.050 clinching maybe even you're able to grab 00:28:33.050 --> 00:28:35.320 the outer edges of the feet 00:28:35.320 --> 00:28:38.210 visualize space in the spine in each 00:28:38.210 --> 00:28:40.280 between each vertebrae one more breath 00:28:40.280 --> 00:28:45.160 here you got it oh and then let it go 00:28:45.160 --> 00:28:48.200 soles of the feet come to the mat we 00:28:48.200 --> 00:28:50.560 slide the right leg out long 00:28:50.560 --> 00:28:55.610 followed by the left leg let me take the 00:28:55.610 --> 00:29:00.290 arms side to side palms open then 00:29:00.290 --> 00:29:02.120 physically literally press into your 00:29:02.120 --> 00:29:02.570 head 00:29:02.570 --> 00:29:04.100 press into your elbows and lift your 00:29:04.100 --> 00:29:07.130 chest up then slowly snuggle your 00:29:07.130 --> 00:29:08.510 shoulder blades underneath your heart 00:29:08.510 --> 00:29:11.270 space and then release back into the 00:29:11.270 --> 00:29:20.660 earth then close your eyes and gift 00:29:20.660 --> 00:29:22.790 yourself with a big breath in through 00:29:22.790 --> 00:29:27.140 the nose and a big exhale out through 00:29:27.140 --> 00:29:32.210 the mouth don't be shy big breath in 00:29:32.210 --> 00:29:37.580 through the nose big breath out through 00:29:37.580 --> 00:29:39.909 the mouth 00:29:42.400 --> 00:29:46.310 soften through the jaw allow the body to 00:29:46.310 --> 00:29:53.150 relax take a moment to scan from the 00:29:53.150 --> 00:29:56.450 soles of your feet all the way up to the 00:29:56.450 --> 00:29:58.000 crown of your head 00:29:58.000 --> 00:30:00.650 take your time noticing if you might be 00:30:00.650 --> 00:30:06.940 holding any we're grouping anywhere 00:30:10.810 --> 00:30:15.700 notice where the thoughts go maybe 00:30:15.700 --> 00:30:17.410 notice how you've lost track of your 00:30:17.410 --> 00:30:19.650 breath 00:30:25.250 --> 00:30:31.460 I accept I accept where my body is at 00:30:31.460 --> 00:30:36.070 today and I show up for myself fully 00:30:36.070 --> 00:30:39.440 thank you for being here rock on my 00:30:39.440 --> 00:30:41.800 friends gonna be a fun journey together 00:30:41.800 --> 00:30:44.910 see you tomorrow mama see 00:30:44.910 --> 00:31:00.799 [Music]