WEBVTT

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hey pals welcome to 30 days of yoga camp

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it's day 10 and the mantra today is I am

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present I love this practice can't wait

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to get started let's hop to

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all right today let's begin in a nice

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comfortable seat all right

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day ten take the fleshy part of the

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buttocks to the side if it feels good

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sit up on a pillow a block a blanket if

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it feels good do whatever you have to do

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to come into a nice comfortable seat in

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this moment what you do with the hands I

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don't care you decide so taking some of

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the structure out of this shape right

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we've been kind of coming into that

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classic sue cotton today just come to a

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nice comfortable seat and we get to

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notice your breath just decide what it

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feels best palms face up on the knees or

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palms face down clasping the ankles

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palms in your lap then when you feel

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settled close your eyes and again we

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begin to breathe and some days it's

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harder than others to kind of drop into

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that conscious breath so just notice

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where you're at today let's get some

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some fresh oxygen into the system

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and then you just might notice as you

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welcome that conscious breath and if it

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changes the way you're sitting the way

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you're carrying your energy might

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inspire a little movement in the neck

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I might start off here with the hands as

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I deepen my breath I might open up so no

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right or wrong here just playing and

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ultimately we're just kind of scratching

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the surface at presence today what it

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means to feel present in the body today

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different everyday the practice today is

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about presence chances are you aren't

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just walking around present all the time

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or are you can you

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so I know I get into that autopilot mode

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a lot and autopilot really restricts me

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from a lot of things I'm an artist it

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totally takes out takes me out of the

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creative game usually if I ever stub my

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toe or injure myself or something like

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that it's because I'm just on autopilot

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so for me anyway nothing more than the

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tools of yoga helped more than what does

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it want my trance aim for me I think the

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tools of yoga are the best tool for

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practicing presence so I'll shut up

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continue to notice your breath just give

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yourself we're just giving ourselves a

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little extra time today to get settled

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in so that we can really practice being

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present through our movement through the

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asana and of course with the breath

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notice if your body has changed since

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you first sat down and started the video

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notice how your breath has changed

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shifted maybe your energy and then

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notice if you're kind of holding and not

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really open to that shift it hasn't

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happened yet see if you can open up open

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your mind open your heart for when we

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practice presence we allow ourselves to

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stay open to a new experience trying new

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things going on new adventures

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then each time you inhale I invite you

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to repeat the mantra I am present we

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aren't going to be here long so just

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give it a try each time you inhale in we

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say I am present

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and notice if this shifts your breath

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your body or your energy in any way even

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in the slightest way

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and draw your hands together at your

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heart one more time speak to yourself

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say the mantra I am present and then

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we'll gently release chin to chest take

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a look down take the shoulders to the

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back the crown of the head reaches

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towards the front breathing into the

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neck here then slowly lifting the chin

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parallel to the earth awesome so what I

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was trying to say is when we practice

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presence we really give ourselves the

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opportunity to have a new experience

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right we're not just in that autopilot

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we give ourselves an opportunity to open

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ourselves up to new joy new opportunity

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so if you know especially if you're

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doing it this at the beginning of a

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month or the beginning of year or just

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at a time where you're ready to start a

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new adventure this could be a really

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good practice for you all right so take

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the ankles we're going to come to

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cobblers pose but today with soles of

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the feet together with lots of space so

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often we kind of hike those heels up

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towards the center so give yourself lots

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of space here today so the area of the

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body I'm slowly getting into you know

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like some reflexology stuff to add to

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classes so the area the body kind of

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connected to that third chakra is here

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right in the arch of the foot so take

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your thumbs and give yourself a little

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massage just to enjoy those saws don't

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even worry about anything else

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and then we'll take the hands to the

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ankles once again loop the shoulders

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pull them back and then lean forward so

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just like we did pull the shoulders back

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and then lean forward crown of the head

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forward pull the shoulders back crown

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that forwards we're not rounding the

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spine here pulling shoulders back round

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of head forward and I invite you to

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deepen your breath stay present in each

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shape today and know that this is a

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practice this is hard harder for some

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than for others right so we're making an

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effort to connect the mental the mind

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the Manas with with the body and it

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ain't easy especially in this day and

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age I my right here we go one more

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breath good then okay to look up at the

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video here take your left hand wrap it

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around your toes if your toes are cold

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this might be good warm those puppies up

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and then I'm going to pull down with my

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left shoulder so lots of integrity here

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in the shoulder so I'm not just

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collapsing and I'm going to begin to

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open up through my right arm my right

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wing so the shoulders are still drawing

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back like we were doing and we inhale

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open so nice gentle twist here breathe

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into the belly you try to stay present

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what's going on what's going on in the

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upper back body what's going on in the

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legs what's going on in the toes what's

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going on in the chest what's going on in

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your mind dude use your breath one more

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breath here to open your heart you might

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reach the right hand a little bit

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further back just play be mindful and

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then exhale back to Center right hand

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replaces the left we find a little

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integrity through the shoulder through

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this arm so careful not to just collapse

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and then when you're ready open it up so

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stay present so for me if you must know

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I'm kind of dealing with some body stuff

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I'm noticing but since I was in a little

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wreck but my body is different so you

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might experiment with

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you know just staying present from one

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side to the next the left side and the

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right side how are they different today

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remember our first mantra we set out

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when we we start set out on this journey

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I accept tugging the shoulders back

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finding length in the crown one more

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breath here maybe reaching it further

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back and then exhale back to Center

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awesome inhale crown of the head forward

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shoulders back and then exhale let it

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round rounding forward you decide

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whether it feels good elbows in or

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elbows out tuck the chin into the chest

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and just come into a little pod here

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breathing into the legs the hips the

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back of the neck letting the weight of

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the head stretch you out through the

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back body in the spine and then pressing

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into your foundation the outer edges of

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the feet and the city ones roll it up

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stacking up through the staircase of the

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spine havin a little fun today send the

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fingertips in through underneath the

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legs and then we're going to slowly rock

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back so this is what this looks like

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nice and slow

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keep the soles of the feet together so

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we're connecting to the core just having

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a little fun turn the palms up and kids

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yoga we used to call this Lotus

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something can't remember so I started

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teaching kids for many many many years

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of fact my first business was a kid zeal

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good thing like my first like where I

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got a DBA my first business was called

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love kids yoga lky it was official man

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it was awesome so you can keep the soles

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of the feet together if that's not

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working for you can brighten

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and then we're just connecting to write

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the the core here but also tug those

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shoulders back even here open through

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the chest the heart is having a little

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fun if you fall laugh it off if you fart

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laugh it off just just staying present

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here if you fart you're doing this with

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someone though they may not laugh it off

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and I cannot I cannot be responsible for

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that sorry I have your back but okay one

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more breath here if you're feeling

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really adventurous you might unravel the

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arms and reach them up take a little

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boat variation here cool beans everyone

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and then release everything down with

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control

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so try not to just with control with

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control with control come back to

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sukhasan back where we started nice

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comfortable seat sit up nice and tall

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close your eyes and one more time before

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we come to all fours close your eyes

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and say the mantra I am present if

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you're not feeling it you might adjust

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it say I choose to be present

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and drop the chin to the chest bat the

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eyelashes open shoulders pull back crown

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of the head reaches reaches reaches and

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then we'll make our way in onto all

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fours I'm getting like in the zone and

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it's hard to articulate I have to

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balance like staying present with you

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and yeah okay all fours pressing away

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from the yoga mat here super present in

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the hand so take a look at your hands

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spread the palms super wide and we're

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just going to rock the hips a little

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side to side it should feel awesome

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nice and slow if you want you can draw

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circles this is not something I prefer

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to do on camera but it's nice it really

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is nice getting into the pelvis getting

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into the hips so side to side or circles

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I'll let you decide press away from your

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yoga mat and in particular guys if you

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feel like there's a valley falling in

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between your shoulder blades here that's

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what I mean by pressing a yoga mat fill

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that valley lift your heart up there

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kind of doming through the upper back

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body cool then curl the toes under and

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send the hips back but toes are curled

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under so stretching the feet here

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great reach fingertips actively towards

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the front edge of your mat inhale in

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exhale heart to earth forehead to mat

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stay present here press into all 10 toes

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so sometimes the pinky toe doesn't even

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reach the map can you send some energy

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there to the little pinky toes

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one more breath here you got it

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stick with it awesome and press into all

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10 knuckles press in all 10 toes and

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come back up knees as wide as your yoga

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mat big toes to touch

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here we go left palm comes into the

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center line we press away and open up

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through the right wing big breath in

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here so remember when we were tugging

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the shoulders back super helpful here

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breathe breathe breathe nice and aware

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through the toes still inhale reach

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exhale right hand replaces the left

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press away from your yoga mat find

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length inhale reach shoulders drawing

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away and release cool plant the palms

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underneath the shoulders walk the knees

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back underneath the hips couple cat cows

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here as you drop the belly inhale mmm

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and exhale rounding to the spine warming

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up the body inhale and exhale rounding

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through the spine

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and one more time inhale this time as

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you exhale and round through the spine

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pause press into your foundation here

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chin to chest if you can grow even

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taller up through the shoulder blades

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hug the lower ribs and more up into the

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back body crown of the head down towards

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the Earth

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one more breath Kru then curl the toes

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under send it back nice work

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inhale reach the fingertips actively

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towards the front edge of the mat exhale

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come back to all fours great if you need

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to take a quick second here to sink back

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and give your wrists some love

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especially if you're new to the practice

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and you want to quit

00:16:58.620 --> 00:17:01.450
I'll ham now just give yourself a little

00:17:01.450 --> 00:17:03.100
break you have to quit I'll stop the

00:17:03.100 --> 00:17:04.920
video stick with it

00:17:04.920 --> 00:17:07.420
this time is for you even if you just do

00:17:07.420 --> 00:17:09.609
your own thing just let you can even

00:17:09.609 --> 00:17:11.619
mute the video to say shut up Adriene

00:17:11.619 --> 00:17:13.599
and do your own thing take this time for

00:17:13.599 --> 00:17:15.699
you alright here we go coming to

00:17:15.699 --> 00:17:17.140
downward dog whenever you're ready maybe

00:17:17.140 --> 00:17:18.579
you're already there cuz you're like I

00:17:18.579 --> 00:17:22.420
know what's up and down dog take a

00:17:22.420 --> 00:17:25.689
couple of breaths pedal out through the

00:17:25.689 --> 00:17:30.820
feet and the knees as needed tops of the

00:17:30.820 --> 00:17:33.100
shoulders rotating out away from the

00:17:33.100 --> 00:17:35.260
ears and then remember that gentle

00:17:35.260 --> 00:17:37.570
tugging of the shoulders back that will

00:17:37.570 --> 00:17:40.510
help and remember that reach to the

00:17:40.510 --> 00:17:45.340
crown of the head pay attention to the

00:17:45.340 --> 00:17:47.290
detail your alignment press and all ten

00:17:47.290 --> 00:17:49.000
knuckles draw the tops of the shoulders

00:17:49.000 --> 00:17:56.110
away from the ears and keep moving as

00:17:56.110 --> 00:17:58.390
long as you like eventually we'll come

00:17:58.390 --> 00:18:02.040
to a place of stillness to check in

00:18:04.950 --> 00:18:08.890
return to your breath perhaps finding a

00:18:08.890 --> 00:18:12.360
new breath maybe an ogive

00:18:12.360 --> 00:18:16.390
that ocean breath to help you stay

00:18:16.390 --> 00:18:23.020
present then walk the left toes to the

00:18:23.020 --> 00:18:25.210
midline drop the left heel best you can

00:18:25.210 --> 00:18:26.940
and inhale lift the right leg up high

00:18:26.940 --> 00:18:29.410
lift from your right inner thigh so turn

00:18:29.410 --> 00:18:30.760
the right toes down we call this

00:18:30.760 --> 00:18:32.950
squaring the hips check it out inhale in

00:18:32.950 --> 00:18:36.220
exhale step it up into your nice low

00:18:36.220 --> 00:18:41.320
lunge inhale look forward exhale lower

00:18:41.320 --> 00:18:45.520
back knee down inhale look forward again

00:18:45.520 --> 00:18:47.440
so remember that action of tugging the

00:18:47.440 --> 00:18:50.830
shoulders back then exhale flip onto the

00:18:50.830 --> 00:18:53.040
top of the back foot here and slowly

00:18:53.040 --> 00:18:56.639
send the hips back

00:18:57.559 --> 00:18:59.669
runners stretch you might find a little

00:18:59.669 --> 00:19:03.750
wave in the spine here selection in the

00:19:03.750 --> 00:19:05.970
right foot as you pull the right hip

00:19:05.970 --> 00:19:09.900
crease back stay present with the

00:19:09.900 --> 00:19:14.850
sensation strong stretch here and then

00:19:14.850 --> 00:19:18.330
rolling through the right foot will turn

00:19:18.330 --> 00:19:20.130
excuse me we'll walk the foot out just a

00:19:20.130 --> 00:19:21.750
little bit and then turn the right toes

00:19:21.750 --> 00:19:24.809
out bring the left palm to the yoga mat

00:19:24.809 --> 00:19:26.400
and then inhale reach the right

00:19:26.400 --> 00:19:28.919
fingertips up high if you want more you

00:19:28.919 --> 00:19:30.780
can curl the back toes and lift the back

00:19:30.780 --> 00:19:32.909
knee up otherwise keep it nice and soft

00:19:32.909 --> 00:19:35.100
stay present so you know what you want

00:19:35.100 --> 00:19:36.780
today your body knows so let your body

00:19:36.780 --> 00:19:39.049
speak to you

00:19:39.049 --> 00:19:43.169
let your body talk big breath in big

00:19:43.169 --> 00:19:44.940
breath out as you release be super

00:19:44.940 --> 00:19:46.500
mindful this front knee as you turn the

00:19:46.500 --> 00:19:49.289
right toes back in walk the foot back to

00:19:49.289 --> 00:19:51.900
your lunge great inhale smile look

00:19:51.900 --> 00:19:54.840
forward and exhale plant the palms

00:19:54.840 --> 00:19:56.400
make your way back to downward facing

00:19:56.400 --> 00:20:02.960
dog big breath in find a little movement

00:20:02.960 --> 00:20:07.260
big breath up then find stillness again

00:20:07.260 --> 00:20:09.570
maybe close your eyes go through your

00:20:09.570 --> 00:20:12.690
checklist all those self adjustments

00:20:12.690 --> 00:20:17.240
there's nothing more beautiful I think

00:20:18.980 --> 00:20:22.049
sweet then softly bend through the right

00:20:22.049 --> 00:20:24.360
knee bring the right toes of the

00:20:24.360 --> 00:20:26.340
centerline drop your right heel and this

00:20:26.340 --> 00:20:28.140
time lift your left leg up high inhale

00:20:28.140 --> 00:20:31.740
exhale squeeze left knee up and in

00:20:31.740 --> 00:20:33.570
towards your heart and step it up into

00:20:33.570 --> 00:20:37.020
your lunge nice low lunge here inhale

00:20:37.020 --> 00:20:38.960
look forward

00:20:38.960 --> 00:20:44.100
exhale lower the right knee down go

00:20:44.100 --> 00:20:45.539
ahead and come on to the top of that

00:20:45.539 --> 00:20:47.700
back foot again inhale look forward

00:20:47.700 --> 00:20:49.980
tug the shoulders back and then exhale

00:20:49.980 --> 00:20:52.650
keep this left knee hugging into the

00:20:52.650 --> 00:20:55.440
midline as you find that mula bandha

00:20:55.440 --> 00:20:57.570
that lift in the pelvic floor and let

00:20:57.570 --> 00:20:59.570
that take you back

00:20:59.570 --> 00:21:02.280
so I'm tugging now back through the left

00:21:02.280 --> 00:21:04.409
hip crease left toes want to turn out

00:21:04.409 --> 00:21:05.650
and keeping them

00:21:05.650 --> 00:21:07.780
right up towards the sky and then it's

00:21:07.780 --> 00:21:10.300
all you baby stay present here press on

00:21:10.300 --> 00:21:11.860
the top of the back foot you might find

00:21:11.860 --> 00:21:15.520
a little wave here you might find wow

00:21:15.520 --> 00:21:20.160
I'm super tight so use your breath

00:21:28.450 --> 00:21:36.369
and one more you got it good and then

00:21:36.369 --> 00:21:39.450
slowly rolling through the left foot

00:21:39.450 --> 00:21:41.889
take your time here so first we'll walk

00:21:41.889 --> 00:21:43.659
the foot out a little bit left foot to

00:21:43.659 --> 00:21:45.460
the left edge turn the left toes out

00:21:45.460 --> 00:21:47.980
then right hand is going to come to the

00:21:47.980 --> 00:21:50.799
mat and we inhale nice and slow so

00:21:50.799 --> 00:21:52.899
pulling left hip crease back again we

00:21:52.899 --> 00:21:56.590
reach the left fingertips up high stay

00:21:56.590 --> 00:21:58.960
here stay present everyone tug the

00:21:58.960 --> 00:22:01.090
shoulders back crown of the head reaches

00:22:01.090 --> 00:22:02.619
just like we've been doing if you want a

00:22:02.619 --> 00:22:03.940
little more you can curl the back toes

00:22:03.940 --> 00:22:07.480
under and lift inhale think upward

00:22:07.480 --> 00:22:09.720
facing dog here breathe breathe breathe

00:22:09.720 --> 00:22:14.009
and then use an exhale to take it down

00:22:14.009 --> 00:22:17.919
awesome walk the foot back in inhale low

00:22:17.919 --> 00:22:21.070
lunge exhale step the back foot up to

00:22:21.070 --> 00:22:23.499
meet the front if it takes a million

00:22:23.499 --> 00:22:25.470
steps to get there no worries who cares

00:22:25.470 --> 00:22:27.639
well meeting forward fold

00:22:27.639 --> 00:22:30.519
I'm going to go feet hip-width apart you

00:22:30.519 --> 00:22:33.609
do you it's the same thing here we're

00:22:33.609 --> 00:22:35.019
going to take a couple moments to

00:22:35.019 --> 00:22:39.369
freestyle you might walk your fingertips

00:22:39.369 --> 00:22:41.080
left to right you might grab the elbows

00:22:41.080 --> 00:22:47.379
Rock gently side to side if only we did

00:22:47.379 --> 00:22:49.450
this more in society just like excuse me

00:22:49.450 --> 00:22:52.450
hold on take quick Yuchun asana ok I'm

00:22:52.450 --> 00:22:54.399
sorry what were you saying you crazy you

00:22:54.399 --> 00:22:57.539
know like whatever this is so good for

00:22:57.539 --> 00:23:01.950
just so good for you good for us so

00:23:01.950 --> 00:23:08.200
after you find some movement here then

00:23:08.200 --> 00:23:10.210
let's find stillness soft bend in the

00:23:10.210 --> 00:23:12.700
knee really just letting the weight of

00:23:12.700 --> 00:23:14.350
the head go the weight of the arms go

00:23:14.350 --> 00:23:18.429
close your eyes and remember the mantra

00:23:18.429 --> 00:23:23.950
today I am present in the sensations of

00:23:23.950 --> 00:23:26.739
the feet the backs of the legs the hips

00:23:26.739 --> 00:23:28.840
notice what's going on in your head your

00:23:28.840 --> 00:23:32.139
heart then I invite you to return back

00:23:32.139 --> 00:23:34.649
to your breath

00:23:37.059 --> 00:23:50.360
big breath in big breath out good slowly

00:23:50.360 --> 00:23:53.809
roll it up nice and slow today as slow

00:23:53.809 --> 00:24:05.899
as you can go my friend stay present all

00:24:05.899 --> 00:24:09.559
the way up to your Mountain whatever

00:24:09.559 --> 00:24:14.330
that means to you I like to close my

00:24:14.330 --> 00:24:16.519
eyes so that I can really energetically

00:24:16.519 --> 00:24:19.789
travel up to the spine and then we're

00:24:19.789 --> 00:24:22.010
going to reach the arms all the way up

00:24:22.010 --> 00:24:25.519
as you stand up nice and tall come into

00:24:25.519 --> 00:24:30.350
a volcano pose here fingertips reaching

00:24:30.350 --> 00:24:32.600
towards the sky shoulders drawing down

00:24:32.600 --> 00:24:40.159
heart lifting up find your breath and

00:24:40.159 --> 00:24:42.830
then find your legs whatever that means

00:24:42.830 --> 00:24:45.260
to you're drawing energy up lengthening

00:24:45.260 --> 00:24:51.889
through the tail inhaling exhale send

00:24:51.889 --> 00:24:56.210
the fingertips back airplane arms so

00:24:56.210 --> 00:24:57.919
really working on the energy here

00:24:57.919 --> 00:25:02.360
breathing into the armpit chest and then

00:25:02.360 --> 00:25:04.309
inhale drop the fingertips down with um

00:25:04.309 --> 00:25:09.380
volcano just working on the energy in

00:25:09.380 --> 00:25:11.120
the body this is great for circulation

00:25:11.120 --> 00:25:14.059
at the very least we're stretching and

00:25:14.059 --> 00:25:16.429
then airplane arms sending it back

00:25:16.429 --> 00:25:17.990
opening up through the chest

00:25:17.990 --> 00:25:19.760
imagine someone kind of gently if I was

00:25:19.760 --> 00:25:20.990
in class with you I'd calm and I just

00:25:20.990 --> 00:25:22.549
give you a little gentle tug on the

00:25:22.549 --> 00:25:25.730
fingertips it's day ten so let's see

00:25:25.730 --> 00:25:31.880
those those jazz hands ten inhale reach

00:25:31.880 --> 00:25:32.960
up

00:25:32.960 --> 00:25:39.619
and one more time exhale airplane arms

00:25:40.849 --> 00:25:45.450
reach reach reach reach through every

00:25:45.450 --> 00:25:47.309
finger even the pinky finger tug the

00:25:47.309 --> 00:25:50.759
shoulders back great and soft knees drop

00:25:50.759 --> 00:25:52.889
the fingertips down to come up inhale

00:25:52.889 --> 00:25:59.429
and exhale forward fold stay present

00:25:59.429 --> 00:26:03.479
inhale halfway lift your version begin

00:26:03.479 --> 00:26:06.179
to warm up the body with a little flow

00:26:06.179 --> 00:26:09.229
today forward fold

00:26:09.229 --> 00:26:12.239
gorgeous inhale reach for the sky press

00:26:12.239 --> 00:26:16.830
into the earth and exhale hands to heart

00:26:16.830 --> 00:26:22.710
namaste soft knees inhale reach press

00:26:22.710 --> 00:26:24.479
into all four corners of the feet

00:26:24.479 --> 00:26:30.619
on your exhale send it down forward fold

00:26:30.979 --> 00:26:34.710
inhale halfway lift long gorgeous

00:26:34.710 --> 00:26:38.299
neckline here I'm an exhale release

00:26:38.299 --> 00:26:41.820
great walk the feet together and step

00:26:41.820 --> 00:26:44.009
the right foot back followed by the left

00:26:44.009 --> 00:26:49.379
plant the palms so take your time great

00:26:49.379 --> 00:26:50.609
so we're coming into our first plank

00:26:50.609 --> 00:26:54.479
chair feel free to lower the knees press

00:26:54.479 --> 00:26:55.859
away from your yoga mat draw the

00:26:55.859 --> 00:26:57.960
shoulders away from the ears so we're

00:26:57.960 --> 00:26:59.549
definitely cultivating strength in the

00:26:59.549 --> 00:27:01.889
abdominal wall you can close your eyes

00:27:01.889 --> 00:27:04.529
for a second and notice oh wait how the

00:27:04.529 --> 00:27:06.389
different parts of the body start to

00:27:06.389 --> 00:27:09.690
come into the picture just a little

00:27:09.690 --> 00:27:11.549
different perspective so try not to hit

00:27:11.549 --> 00:27:14.159
the panic button notice how it all

00:27:14.159 --> 00:27:16.799
starts to connect press away from your

00:27:16.799 --> 00:27:19.679
yoga mat one more breath then slowly

00:27:19.679 --> 00:27:21.509
lower down you can lower the knees first

00:27:21.509 --> 00:27:25.529
you can do knees chest chin whatever you

00:27:25.529 --> 00:27:27.389
want we'll come to the belly and then

00:27:27.389 --> 00:27:30.869
today zip the legs up tight press into

00:27:30.869 --> 00:27:32.879
the tops of the feet and then nice and

00:27:32.879 --> 00:27:34.440
easy we're going to walk the fingertips

00:27:34.440 --> 00:27:38.399
off the yoga mat so it helps to for the

00:27:38.399 --> 00:27:40.529
lower back to really anchor through the

00:27:40.529 --> 00:27:42.929
pubic bone here careful not to clot

00:27:42.929 --> 00:27:45.029
clench your butt

00:27:45.029 --> 00:27:47.159
so fingertips off the mat lift your

00:27:47.159 --> 00:27:49.679
elbows up towards the sky inhale in

00:27:49.679 --> 00:27:52.019
exhale press into your foundation and

00:27:52.019 --> 00:27:55.229
slowly begin to lift so we don't have to

00:27:55.229 --> 00:27:57.029
lift the chin here parallel in fact keep

00:27:57.029 --> 00:28:00.629
it nice and tucked just for now lift the

00:28:00.629 --> 00:28:04.049
elbows big big big breath and exhale

00:28:04.049 --> 00:28:06.029
slowly with control release everything

00:28:06.029 --> 00:28:09.539
awesome palms come underneath the

00:28:09.539 --> 00:28:17.119
shoulders inhale Cobra exhale release

00:28:17.119 --> 00:28:20.999
now back off the mat fingertips lift the

00:28:20.999 --> 00:28:23.519
elbows inhale loop the shoulders maybe

00:28:23.519 --> 00:28:26.239
we grow a little taller here maybe not

00:28:26.239 --> 00:28:31.019
exhale release and Cobra palms

00:28:31.019 --> 00:28:32.749
underneath the shoulders

00:28:32.749 --> 00:28:36.449
looping here we are with the breath

00:28:36.449 --> 00:28:43.039
inhale lift exhale release one more time

00:28:43.159 --> 00:28:45.659
lift the elbows press into your

00:28:45.659 --> 00:28:47.789
fingertips little King Cobra here in

00:28:47.789 --> 00:28:49.289
time you'll be able to find the length

00:28:49.289 --> 00:28:51.299
here but if your shoulders are up here

00:28:51.299 --> 00:28:53.459
my friend

00:28:53.459 --> 00:28:56.939
take your time inhale lift and lengthen

00:28:56.939 --> 00:29:01.499
exhale to take you down one more inhale

00:29:01.499 --> 00:29:05.009
to lift you open your heart and exhale

00:29:05.009 --> 00:29:07.919
to release

00:29:07.919 --> 00:29:10.169
awesome curl the toes under press up to

00:29:10.169 --> 00:29:13.949
all fours or plank Yogi's choice and

00:29:13.949 --> 00:29:17.219
send it to downward dog drop the left

00:29:17.219 --> 00:29:19.379
heel lift the right leg high step it up

00:29:19.379 --> 00:29:23.179
into your lunge pivot on the back foot

00:29:23.179 --> 00:29:27.839
so we're building triangle from the

00:29:27.839 --> 00:29:30.839
ground up today staying present and

00:29:30.839 --> 00:29:33.209
sensations of the legs so bring your

00:29:33.209 --> 00:29:34.799
right fingertips in line with the arch

00:29:34.799 --> 00:29:36.989
of your right foot straighten through

00:29:36.989 --> 00:29:40.109
your right leg and really actively work

00:29:40.109 --> 00:29:42.119
to peel that right hip crease back you

00:29:42.119 --> 00:29:44.909
can have a block here or a couple of

00:29:44.909 --> 00:29:47.069
books to lift the floor up to the earth

00:29:47.069 --> 00:29:47.729
up to you

00:29:47.729 --> 00:29:50.069
and then when you're ready peeling

00:29:50.069 --> 00:29:53.819
through the left wing opening up hips

00:29:53.819 --> 00:29:57.869
are sending energy back towards the back

00:29:57.869 --> 00:30:00.109
edge

00:30:00.120 --> 00:30:03.640
inner thighs are engaged and then once

00:30:03.640 --> 00:30:05.200
again we find that tugging of the

00:30:05.200 --> 00:30:07.210
shoulders away and the crown of the head

00:30:07.210 --> 00:30:09.670
reaching towards the front take care of

00:30:09.670 --> 00:30:11.110
your neck here maybe you just keep the

00:30:11.110 --> 00:30:14.020
gaze straight down maybe you are able to

00:30:14.020 --> 00:30:15.490
take it to the side and then eventually

00:30:15.490 --> 00:30:18.370
all the way to bring it more into your

00:30:18.370 --> 00:30:20.020
Center if you've been practicing while

00:30:20.020 --> 00:30:22.930
you might practice hovering here rather

00:30:22.930 --> 00:30:27.010
than collapsing waiting to the right

00:30:27.010 --> 00:30:29.290
hand one more breath here and then

00:30:29.290 --> 00:30:31.960
exhale with control bring the fingertips

00:30:31.960 --> 00:30:34.590
back down soften through the right knee

00:30:34.590 --> 00:30:39.010
plant the palms and slowly back to

00:30:39.010 --> 00:30:41.460
downward facing dog

00:30:41.460 --> 00:30:45.130
great triangle pose here we go drop the

00:30:45.130 --> 00:30:47.490
right heel lift the left leg up high

00:30:47.490 --> 00:30:52.030
bring it up and into your lunge now

00:30:52.030 --> 00:30:53.620
building it from the ground up so we

00:30:53.620 --> 00:30:55.000
pivot on the back foot you find that

00:30:55.000 --> 00:30:57.190
heel the arch alignment peel the left

00:30:57.190 --> 00:30:58.300
hip crease back as you straighten

00:30:58.300 --> 00:31:03.460
through the left leg then left palm or

00:31:03.460 --> 00:31:05.020
left fingertips come in line with the

00:31:05.020 --> 00:31:07.650
arch of the left foot and we begin to

00:31:07.650 --> 00:31:10.780
find our triangle pose here opening up

00:31:10.780 --> 00:31:13.660
through the right fingertips lengthening

00:31:13.660 --> 00:31:14.800
through the crown of the head and

00:31:14.800 --> 00:31:17.410
finding that tuck of the shoulder excuse

00:31:17.410 --> 00:31:20.110
me that tug of the shoulders down and

00:31:20.110 --> 00:31:22.120
away one more breath wherever you are I

00:31:22.120 --> 00:31:23.320
know you're working hard you're doing

00:31:23.320 --> 00:31:27.840
great inhale look up exhale send it down

00:31:27.840 --> 00:31:31.810
great back to the lunge until you got

00:31:31.810 --> 00:31:34.240
distracted with that lizard inhale look

00:31:34.240 --> 00:31:39.190
forward exhale downward facing human

00:31:39.190 --> 00:31:44.560
moment here big breath in here last

00:31:44.560 --> 00:31:47.320
breath on our down dog you got it then

00:31:47.320 --> 00:31:50.040
exhale slowly lower to the knees

00:31:50.040 --> 00:31:53.580
bringing the feet together take a rest

00:31:53.580 --> 00:31:56.639
Child's Pose

00:31:59.769 --> 00:32:02.120
and slowly we'll reach the fingertips

00:32:02.120 --> 00:32:06.259
towards the front press into the tops of

00:32:06.259 --> 00:32:08.570
the feet and come to all fours heading

00:32:08.570 --> 00:32:11.120
into one legged pigeon here press away

00:32:11.120 --> 00:32:13.279
from your yoga mat inhale extend the

00:32:13.279 --> 00:32:17.149
right leg lift it up and then exhale

00:32:17.149 --> 00:32:19.549
squeeze right knee up and in towards the

00:32:19.549 --> 00:32:22.820
heart and slightly slide into your

00:32:22.820 --> 00:32:24.399
pigeon

00:32:24.399 --> 00:32:27.139
so today go ahead and take a look back

00:32:27.139 --> 00:32:29.149
at that back foot and as you come onto

00:32:29.149 --> 00:32:30.950
the top of the foot press into it so

00:32:30.950 --> 00:32:32.000
we're going to stay pressing through the

00:32:32.000 --> 00:32:35.179
extended leg here and then you'll guide

00:32:35.179 --> 00:32:36.950
the right foot into your pigeon if

00:32:36.950 --> 00:32:38.570
you're new to the practice go ahead and

00:32:38.570 --> 00:32:40.279
keep that right heel close as you

00:32:40.279 --> 00:32:43.419
experiment coming to the midline

00:32:43.419 --> 00:32:45.559
otherwise in time we can begin to walk

00:32:45.559 --> 00:32:50.600
it out walk it out walk it out and then

00:32:50.600 --> 00:32:52.389
everyone press into your fingertips

00:32:52.389 --> 00:32:55.070
inhale loop the shoulders sit up nice

00:32:55.070 --> 00:32:56.929
and tall so you don't want to be

00:32:56.929 --> 00:32:58.279
collapsing over into the right butt

00:32:58.279 --> 00:33:00.440
cheek here so just just notice what's

00:33:00.440 --> 00:33:01.429
going on you might need to bring the

00:33:01.429 --> 00:33:03.440
right handle in a little bit you might

00:33:03.440 --> 00:33:07.309
just stay up here or you might put it to

00:33:07.309 --> 00:33:09.620
sleep stay present

00:33:09.620 --> 00:33:11.450
lots of awareness through the back leg

00:33:11.450 --> 00:33:13.580
keep a little energy you might spread

00:33:13.580 --> 00:33:17.389
the big toe here away from the second

00:33:17.389 --> 00:33:21.799
toe and just take a moment here to bow

00:33:21.799 --> 00:33:24.370
your head

00:33:25.509 --> 00:33:28.549
find a configuration that feels good for

00:33:28.549 --> 00:33:34.610
you to find stillness so you could be on

00:33:34.610 --> 00:33:36.110
the forearms could be on the blog you

00:33:36.110 --> 00:33:40.549
could grab a pillow here you could be

00:33:40.549 --> 00:33:45.610
playing with Hahnemann awesome splits

00:33:47.470 --> 00:33:49.670
everyone stay rooted through that back

00:33:49.670 --> 00:33:54.070
leg close your eyes and breathe

00:34:08.929 --> 00:34:13.889
mmm so good so wonderful for the body

00:34:13.889 --> 00:34:20.699
enjoy a couple more breaths here maybe

00:34:20.699 --> 00:34:23.610
it's really intense you stay present in

00:34:23.610 --> 00:34:30.989
that intense sensation then to release

00:34:30.989 --> 00:34:33.810
tug the shoulders back can begin to lift

00:34:33.810 --> 00:34:36.929
the head come up onto the fingertips of

00:34:36.929 --> 00:34:40.770
the palms and we'll curl the back toes

00:34:40.770 --> 00:34:45.889
under just come back to all fours here

00:34:46.460 --> 00:34:48.480
just like we did at the beginning of

00:34:48.480 --> 00:34:50.699
class come to tabletop position class

00:34:50.699 --> 00:34:53.489
practice and we're just going to shake

00:34:53.489 --> 00:34:56.389
the hips a little left to right

00:34:57.890 --> 00:35:00.330
onto the left side press into your

00:35:00.330 --> 00:35:02.580
foundation extend the left toes as you

00:35:02.580 --> 00:35:05.190
lift the left leg up big breath in here

00:35:05.190 --> 00:35:08.820
then exhale squeezing left knee up and

00:35:08.820 --> 00:35:11.310
in you'll find it on the other side

00:35:11.310 --> 00:35:14.340
one-legged pigeon so lots of awareness

00:35:14.340 --> 00:35:17.040
in the back foot today stay present

00:35:17.040 --> 00:35:20.010
through the back leg strong and when

00:35:20.010 --> 00:35:23.310
you're ready you can guide the left foot

00:35:23.310 --> 00:35:29.660
out maybe and play whew I'm tight

00:35:29.660 --> 00:35:31.770
fingertips to the earth loop the

00:35:31.770 --> 00:35:34.710
shoulders inhale extension through the

00:35:34.710 --> 00:35:38.250
crown of the head and then exhale find

00:35:38.250 --> 00:35:40.860
what feels good to hear stay present in

00:35:40.860 --> 00:35:47.310
the sensation stay bright in the left

00:35:47.310 --> 00:35:50.670
toes anchored in the right foot maybe

00:35:50.670 --> 00:35:54.360
just stay here or maybe you find a nice

00:35:54.360 --> 00:35:59.220
place to release close your eyes and

00:35:59.220 --> 00:36:00.750
practice the mantra repeat it to

00:36:00.750 --> 00:36:03.870
yourself I am present I choose to be

00:36:03.870 --> 00:36:08.910
present through the difficulty through

00:36:08.910 --> 00:36:11.540
the intensity

00:36:13.270 --> 00:36:18.070
stay present the opposite of ignoring

00:36:18.070 --> 00:36:26.690
lean into it you can play with that

00:36:26.690 --> 00:36:28.580
gentle tugging of the shoulders back

00:36:28.580 --> 00:36:31.029
here

00:36:46.260 --> 00:36:48.420
and then when you're ready press in your

00:36:48.420 --> 00:36:51.720
foundation pull the shoulders back crown

00:36:51.720 --> 00:36:54.000
of the head reaches forward palms press

00:36:54.000 --> 00:36:57.690
into the earth and we rise up and go

00:36:57.690 --> 00:37:00.270
ahead and allow all the weight to sink

00:37:00.270 --> 00:37:04.140
into that left buttock left hip swing

00:37:04.140 --> 00:37:08.790
old right leg around and we'll come to

00:37:08.790 --> 00:37:16.950
lie flat on the back nice and slow when

00:37:16.950 --> 00:37:19.530
you arrive send the left leg out right

00:37:19.530 --> 00:37:21.599
leg in interlace squeeze the right knee

00:37:21.599 --> 00:37:24.930
in and then exhale take it over towards

00:37:24.930 --> 00:37:30.410
the left big breath in as you exhale

00:37:30.410 --> 00:37:34.770
bringing it back to Center squeeze and

00:37:34.770 --> 00:37:39.540
switch right leg out left leg in inhale

00:37:39.540 --> 00:37:45.920
squeeze exhale to a supine twist here

00:37:47.329 --> 00:37:53.940
inhale in exhale back to Center squeeze

00:37:53.940 --> 00:38:00.030
and release bridge pose so draw the

00:38:00.030 --> 00:38:03.210
heels up towards the sitting bones toes

00:38:03.210 --> 00:38:05.490
pointing forward imagine a block between

00:38:05.490 --> 00:38:07.680
your inner thighs and then we'll suckle

00:38:07.680 --> 00:38:09.089
the shoulder blades underneath the heart

00:38:09.089 --> 00:38:12.020
space press into the feet and slowly

00:38:12.020 --> 00:38:15.960
inhale begin to lift hip points lift up

00:38:15.960 --> 00:38:17.460
towards the sky sitting bones reach

00:38:17.460 --> 00:38:20.400
towards the backs of the knees again

00:38:20.400 --> 00:38:22.349
imagine that block between your inner

00:38:22.349 --> 00:38:25.230
thighs and then we'll slowly shimmy the

00:38:25.230 --> 00:38:27.150
shoulders underneath maybe interlacing

00:38:27.150 --> 00:38:31.710
the fingertips strong legs lift your

00:38:31.710 --> 00:38:33.420
chest to your chin and then lift your

00:38:33.420 --> 00:38:35.700
chin towards the sky one more breath

00:38:35.700 --> 00:38:39.750
here breathe breathe breathe and exhale

00:38:39.750 --> 00:38:42.710
slowly release

00:38:44.670 --> 00:38:47.970
awesome slide the right leg down long

00:38:47.970 --> 00:38:51.910
followed by the left take your palms

00:38:51.910 --> 00:38:55.600
flip them up towards the sky inhale in

00:38:55.600 --> 00:39:07.870
exhale shavasana close your eyes you

00:39:07.870 --> 00:39:11.080
should feel proud way to show up for

00:39:11.080 --> 00:39:11.650
yourself

00:39:11.650 --> 00:39:16.180
awesome work today see if you can take

00:39:16.180 --> 00:39:18.280
the mantra I am present or I choose to

00:39:18.280 --> 00:39:19.810
be present with you off the mountain

00:39:19.810 --> 00:39:21.270
into the rest of your day

00:39:21.270 --> 00:39:28.020
have an awesome one see tomorrow namaste

00:39:38.420 --> 00:39:40.450
Oh