WEBVTT

00:00:00.060 --> 00:00:01.979
hey everyone and welcome to 30 days of

00:00:01.979 --> 00:00:04.710
yoga camp cue Aretha Franklin because

00:00:04.710 --> 00:00:07.290
today is day 19 and the mantra is I

00:00:07.290 --> 00:00:11.450
respect let's get started

00:00:19.789 --> 00:00:22.019
all ready let's start a nice

00:00:22.019 --> 00:00:26.009
cross-legged position today bringing the

00:00:26.009 --> 00:00:28.680
palms to the knees or the tops of the

00:00:28.680 --> 00:00:36.540
thighs and sitting up nice and tall take

00:00:36.540 --> 00:00:38.519
a second to get settled in just allow

00:00:38.519 --> 00:00:45.449
your energy to ground down here and

00:00:45.449 --> 00:00:48.739
begin to notice your breath

00:00:51.800 --> 00:00:54.250
close your eyes and scan the body

00:00:54.250 --> 00:00:56.930
noticing if you're holding anywhere in

00:00:56.930 --> 00:01:00.140
the jaw on the shoulders maybe in some

00:01:00.140 --> 00:01:01.850
odd place there's just a gripping of

00:01:01.850 --> 00:01:05.780
energy it's becoming a little more

00:01:05.780 --> 00:01:09.110
present in the body making adjustments

00:01:09.110 --> 00:01:15.009
as needed here as you settle in tune in

00:01:20.110 --> 00:01:26.780
the mantra today is I respect so before

00:01:26.780 --> 00:01:28.490
we get moving just take a quiet moment

00:01:28.490 --> 00:01:30.950
here to consider that affirmation maybe

00:01:30.950 --> 00:01:35.390
say it to yourself I respect and finish

00:01:35.390 --> 00:01:36.170
the sentence

00:01:36.170 --> 00:01:43.000
I respect my body

00:01:46.920 --> 00:01:50.100
maybe there's something pertinent to

00:01:50.100 --> 00:01:53.100
this moment that you can connect to I

00:01:53.100 --> 00:01:58.979
respect the opinions of others I respect

00:01:58.979 --> 00:02:11.670
my time my space I respect my inner

00:02:11.670 --> 00:02:22.320
wisdom and just naturally for me that

00:02:22.320 --> 00:02:26.790
makes me want to start moving my neck so

00:02:26.790 --> 00:02:29.370
notice what your body says to you when

00:02:29.370 --> 00:02:33.000
you say I respect maybe it's looping the

00:02:33.000 --> 00:02:36.480
shoulders maybe you feel a little

00:02:36.480 --> 00:02:38.820
emotion and maybe you're like I'm not

00:02:38.820 --> 00:02:40.350
feeling anything that's totally cool

00:02:40.350 --> 00:02:47.880
just notice and then when you're ready

00:02:47.880 --> 00:02:49.709
we're going to start moving inhaling

00:02:49.709 --> 00:02:51.180
reaching the arms all the way up and

00:02:51.180 --> 00:02:55.500
overhead and exhale floating the

00:02:55.500 --> 00:03:01.880
fingertips down inhale reaching up and

00:03:01.880 --> 00:03:04.410
exhale just getting the juices flowing

00:03:04.410 --> 00:03:12.540
here inhale reach exhale floating it

00:03:12.540 --> 00:03:15.450
down and last time inhale reach this

00:03:15.450 --> 00:03:21.570
time exhale over you see that might be

00:03:21.570 --> 00:03:22.920
the first time that's happened over into

00:03:22.920 --> 00:03:27.060
your twist left fingertips behind right

00:03:27.060 --> 00:03:30.090
palm on the left knee slowly roll up

00:03:30.090 --> 00:03:33.600
through the spine inhale in and exhale

00:03:33.600 --> 00:03:38.430
I respect my allergies actually no joke

00:03:38.430 --> 00:03:40.230
though this we can see I love this

00:03:40.230 --> 00:03:44.070
mantra stuff I love this conscious

00:03:44.070 --> 00:03:47.700
thinking I used to let allergies become

00:03:47.700 --> 00:03:50.010
a major part of my identity anyone is

00:03:50.010 --> 00:03:52.380
know me a while knows that I can't tell

00:03:52.380 --> 00:03:54.390
you how many events even like red

00:03:54.390 --> 00:03:57.599
carpets like totally destroyed by Austin

00:03:57.599 --> 00:03:58.260
allottee

00:03:58.260 --> 00:04:04.530
now mmm I don't get angry about anymore

00:04:04.530 --> 00:04:06.200
I don't let it control my life

00:04:06.200 --> 00:04:12.299
oddly enough it's gotten better it's

00:04:12.299 --> 00:04:14.099
that idea you're gonna stay in your

00:04:14.099 --> 00:04:16.108
twist here for a while and breathe it's

00:04:16.108 --> 00:04:18.149
that idea of you know like keep saying

00:04:18.149 --> 00:04:20.880
that you're sick you're like you white

00:04:20.880 --> 00:04:22.260
lie like I'm sick you're going to get

00:04:22.260 --> 00:04:24.030
sick usually happens and then you're

00:04:24.030 --> 00:04:25.440
really sick and you must double the time

00:04:25.440 --> 00:04:31.590
not good take one more breath in here

00:04:31.590 --> 00:04:36.000
and then slowly release and again we

00:04:36.000 --> 00:04:37.410
inhale reach the fingertips up towards

00:04:37.410 --> 00:04:39.169
the sky start to connect to your breath

00:04:39.169 --> 00:04:43.080
deep breaths exhale float it down maybe

00:04:43.080 --> 00:04:45.539
begin to integrate the neck and work it

00:04:45.539 --> 00:04:53.930
out inhale reaching the fingertips up

00:04:53.930 --> 00:04:57.560
big wings here extend fingertips out and

00:04:57.560 --> 00:05:01.590
one more time inhale reach and exhale

00:05:01.590 --> 00:05:03.539
twist it'd be awesome if I sneeze there

00:05:03.539 --> 00:05:09.479
to be while inhale roll it up exhale

00:05:09.479 --> 00:05:11.419
twist

00:05:11.419 --> 00:05:14.280
so I toyed with whether or not I respect

00:05:14.280 --> 00:05:16.020
was a mantra or an affirmation it

00:05:16.020 --> 00:05:17.729
everyone could connect to and I think

00:05:17.729 --> 00:05:20.039
it's challenging in a good way so just

00:05:20.039 --> 00:05:21.389
take a couple moments here and your

00:05:21.389 --> 00:05:26.580
twist to consider that notice when you

00:05:26.580 --> 00:05:29.760
get a little toxic thought syndrome very

00:05:29.760 --> 00:05:32.039
human or even a little judgy on the

00:05:32.039 --> 00:05:36.000
mantra also human just do your best

00:05:36.000 --> 00:05:37.740
see what you can connect to what will

00:05:37.740 --> 00:05:44.479
serve you breathing deep

00:05:52.560 --> 00:05:55.960
big breath in here exhale to release

00:05:55.960 --> 00:06:01.570
send both legs out long again no need to

00:06:01.570 --> 00:06:03.460
overdo it here just come into a nice

00:06:03.460 --> 00:06:06.640
wide legged shape that is good for you

00:06:06.640 --> 00:06:09.550
feel free to lift the hips up here so

00:06:09.550 --> 00:06:10.510
we're just going to take a second

00:06:10.510 --> 00:06:12.070
sitting up nice and tall so you can grab

00:06:12.070 --> 00:06:13.300
the inner thighs or the backs of the

00:06:13.300 --> 00:06:16.120
knees here for a little like resistance

00:06:16.120 --> 00:06:17.530
little counter here as you lift through

00:06:17.530 --> 00:06:19.720
the chest or you can of course just let

00:06:19.720 --> 00:06:21.460
the hands rest gently on the tops of the

00:06:21.460 --> 00:06:23.530
legs begin to activate through the feet

00:06:23.530 --> 00:06:25.840
toes up towards the sky shoulders drawl

00:06:25.840 --> 00:06:30.150
down heart opens chest lifts

00:06:37.420 --> 00:06:40.790
and then taking the left fingertips over

00:06:40.790 --> 00:06:42.680
towards the top of the right side you

00:06:42.680 --> 00:06:45.050
can find a bind here just reaching them

00:06:45.050 --> 00:06:47.360
is it's fine today as we inhale keeping

00:06:47.360 --> 00:06:48.770
it kind of soft and easy today as we

00:06:48.770 --> 00:06:51.970
reach right fingertips up and overhead

00:06:51.970 --> 00:06:54.650
nice side body stretch as you press into

00:06:54.650 --> 00:06:57.980
both heels and then sweeping through to

00:06:57.980 --> 00:06:59.600
the other side right hand to the left

00:06:59.600 --> 00:07:12.680
thigh and taking it up and over and then

00:07:12.680 --> 00:07:15.170
back to Center now point the toes best

00:07:15.170 --> 00:07:17.900
you can so draw the heels in and point

00:07:17.900 --> 00:07:19.310
the toes out and now we're going to walk

00:07:19.310 --> 00:07:21.440
the palms forward so you might come on

00:07:21.440 --> 00:07:22.850
to your forearms here keep the toes

00:07:22.850 --> 00:07:25.460
pointed might come onto the forearms for

00:07:25.460 --> 00:07:26.840
a breath or two here you might grab the

00:07:26.840 --> 00:07:31.280
elbows make a little fort here and then

00:07:31.280 --> 00:07:33.170
feel free once you once you've got it to

00:07:33.170 --> 00:07:35.240
drop the chin and let the weight of the

00:07:35.240 --> 00:07:38.630
head go if you have the space you're

00:07:38.630 --> 00:07:40.490
also welcome to walk it all the way up

00:07:40.490 --> 00:07:42.380
but just be where you're at today nice

00:07:42.380 --> 00:07:45.050
nice and easy warming up the body if it

00:07:45.050 --> 00:07:49.430
feels good to sway go for it breathing

00:07:49.430 --> 00:07:56.030
deep and then releasing the point of the

00:07:56.030 --> 00:07:58.940
toes here coming to the flex spreading

00:07:58.940 --> 00:08:01.610
the toes and seeing if you can roll the

00:08:01.610 --> 00:08:07.850
tops of the thighs out so pretty strong

00:08:07.850 --> 00:08:12.140
legs here game changer in the practice I

00:08:12.140 --> 00:08:13.640
think especially if you want to flow and

00:08:13.640 --> 00:08:16.430
deepen your practice okay here we go

00:08:16.430 --> 00:08:20.270
releasing pressing the palms into the

00:08:20.270 --> 00:08:23.270
earth to come up take the legs cross the

00:08:23.270 --> 00:08:25.460
ankles and we're going to dive forward

00:08:25.460 --> 00:08:28.000
onto all fours

00:08:32.350 --> 00:08:37.400
drop the belly inhale cat-cow take it

00:08:37.400 --> 00:08:43.640
away exhale inhale moving with your

00:08:43.640 --> 00:08:48.530
breath exhale close your eyes visualize

00:08:48.530 --> 00:08:50.660
your spine here we're going to give the

00:08:50.660 --> 00:08:55.270
spine so much love today inhale and

00:08:55.270 --> 00:09:01.569
exhale keep it going

00:09:10.140 --> 00:09:14.230
and exhale on your next inhale come back

00:09:14.230 --> 00:09:17.130
to all fours neutral tabletop position

00:09:17.130 --> 00:09:19.420
press into your yoga mat just let's

00:09:19.420 --> 00:09:21.940
light that fire in the belly by lifting

00:09:21.940 --> 00:09:24.010
the knees let them hover careful not to

00:09:24.010 --> 00:09:25.210
collapse in the upper back body so

00:09:25.210 --> 00:09:27.400
hollow out take the valley out of the

00:09:27.400 --> 00:09:28.630
shoulder blades lengthen through the

00:09:28.630 --> 00:09:30.100
neck one more breath here you got it

00:09:30.100 --> 00:09:32.770
press in all ten fingerprints and then

00:09:32.770 --> 00:09:34.000
slowly lower down

00:09:34.000 --> 00:09:36.400
great take it back Child's Pose let's

00:09:36.400 --> 00:09:37.800
curl the toes under to wake up the feet

00:09:37.800 --> 00:09:40.540
reaching the fingertips forward melts

00:09:40.540 --> 00:09:49.089
your heart down so take responsibility

00:09:49.089 --> 00:09:50.770
for your unhappiness if I guide you to

00:09:50.770 --> 00:09:52.330
curl the toes under forefoot wake-up

00:09:52.330 --> 00:09:54.010
call here and then you've had enough you

00:09:54.010 --> 00:09:57.580
can always softly release respecting

00:09:57.580 --> 00:09:59.010
your body

00:09:59.010 --> 00:10:03.130
respecting your inner wisdom respect

00:10:03.130 --> 00:10:07.210
yourself seems so silly and that's kind

00:10:07.210 --> 00:10:08.500
of what I'm trying to do here I think

00:10:08.500 --> 00:10:10.120
with the yoga camp is invite us all to

00:10:10.120 --> 00:10:13.540
kind of take that resistance towards

00:10:13.540 --> 00:10:17.140
respecting ourselves out and make it

00:10:17.140 --> 00:10:19.839
cool again I don't know take a couple

00:10:19.839 --> 00:10:21.550
quiet breaths here just enjoy this time

00:10:21.550 --> 00:10:24.089
for yourself

00:10:42.620 --> 00:10:44.750
and then slowly pressing into the tops

00:10:44.750 --> 00:10:47.750
of the feet and excuse me pressing into

00:10:47.750 --> 00:10:50.570
the fingerprints and then reaching the

00:10:50.570 --> 00:10:52.760
heart forward and then coming on to the

00:10:52.760 --> 00:10:53.930
tops of the feet if you aren't already

00:10:53.930 --> 00:10:56.180
there great walk the wrists underneath

00:10:56.180 --> 00:10:58.880
the shoulders knees directly underneath

00:10:58.880 --> 00:11:01.670
the hip points and we'll send the right

00:11:01.670 --> 00:11:06.200
toes back stretch through the leg when

00:11:06.200 --> 00:11:07.460
you're ready lift up through the right

00:11:07.460 --> 00:11:10.160
inner thigh left fingertips reach

00:11:10.160 --> 00:11:11.750
forward like you're trying to shake

00:11:11.750 --> 00:11:13.490
someone's hand plug the left shoulder

00:11:13.490 --> 00:11:16.760
blade and draw the shoulder left blade

00:11:16.760 --> 00:11:21.220
in the socket inhale exhale nose to knee

00:11:21.820 --> 00:11:26.210
inhale focus on the breath and exhale

00:11:26.210 --> 00:11:32.800
rounding forward keep it going

00:11:32.800 --> 00:11:36.650
nice and slow each opportunity each time

00:11:36.650 --> 00:11:38.240
you extend you an opportunity to connect

00:11:38.240 --> 00:11:41.510
to your foundation so each little

00:11:41.510 --> 00:11:43.610
vinyasa here is a new opportunity to

00:11:43.610 --> 00:11:45.170
discover something to connect to

00:11:45.170 --> 00:11:47.270
something resist the urge to just kind

00:11:47.270 --> 00:11:54.560
of go through the motions here we do one

00:11:54.560 --> 00:11:57.370
more inhale extend spread everything

00:11:57.370 --> 00:12:00.800
then exhale really same thing on the

00:12:00.800 --> 00:12:02.210
other side start by just stretching the

00:12:02.210 --> 00:12:07.430
back leg and then lifting from the left

00:12:07.430 --> 00:12:11.210
inner thigh here we go whoo leveling the

00:12:11.210 --> 00:12:12.830
hips best you can hugging the lower ribs

00:12:12.830 --> 00:12:14.180
in as you reach right fingertips forward

00:12:14.180 --> 00:12:18.350
then plug her in inhale exhale rounding

00:12:18.350 --> 00:12:30.020
it inhale extend exhale navel up keep it

00:12:30.020 --> 00:12:32.860
going nice and slow

00:12:36.380 --> 00:12:39.690
and we'll do one more spread the

00:12:39.690 --> 00:12:41.850
fingertips spread the toes inhale press

00:12:41.850 --> 00:12:44.940
away from the earth and exhale release

00:12:44.940 --> 00:12:48.860
great downward facing dog

00:12:48.920 --> 00:12:53.070
send the hips up high let a nice exhale

00:12:53.070 --> 00:12:56.600
out through the mouth if it feels good

00:12:56.839 --> 00:13:04.500
pedal it out then when you're ready go

00:13:04.500 --> 00:13:06.089
for a nice little walk up towards the

00:13:06.089 --> 00:13:08.220
front edge walking the hands right

00:13:08.220 --> 00:13:08.850
behind

00:13:08.850 --> 00:13:10.440
excuse me walking the toes right hip on

00:13:10.440 --> 00:13:14.690
in the hands hello and then take a nice

00:13:14.690 --> 00:13:17.250
forward fold here bend the knees as

00:13:17.250 --> 00:13:18.980
generously as you need to

00:13:18.980 --> 00:13:22.290
connect to your feet grab the elbows

00:13:22.290 --> 00:13:25.010
feels right Rock a little side to side

00:13:25.010 --> 00:13:29.880
sway get your groove thing on whatever

00:13:29.880 --> 00:13:34.880
feels good keep breathing

00:13:41.420 --> 00:13:45.060
and on your next inhale slide the palms

00:13:45.060 --> 00:13:47.610
past the tops of the feet touch your

00:13:47.610 --> 00:13:50.939
legs slide past the shin bones past the

00:13:50.939 --> 00:13:53.579
kneecaps lift the kneecaps all the way

00:13:53.579 --> 00:13:56.129
up to the tops of the thighs then grow

00:13:56.129 --> 00:13:58.500
long through the neck send your gaze

00:13:58.500 --> 00:14:00.779
straight down so obviously if you peek

00:14:00.779 --> 00:14:02.220
at the video but then take the gaze down

00:14:02.220 --> 00:14:06.389
and see if you can create a nice long

00:14:06.389 --> 00:14:10.829
line from the crown to the tail so that

00:14:10.829 --> 00:14:12.990
tabletop position drawing the elbows

00:14:12.990 --> 00:14:17.550
back hugging the lower ribs in just play

00:14:17.550 --> 00:14:20.699
here breathe use your inner mirror try

00:14:20.699 --> 00:14:22.470
to find one nice long line from the

00:14:22.470 --> 00:14:24.060
crown to the tail so no dipping in the

00:14:24.060 --> 00:14:26.370
lower back no dipping in the shoulder

00:14:26.370 --> 00:14:26.879
blades

00:14:26.879 --> 00:14:28.620
remember your neck take one more breath

00:14:28.620 --> 00:14:33.959
here just exploring and then take it

00:14:33.959 --> 00:14:39.329
down great bend the knees slowly roll it

00:14:39.329 --> 00:14:41.449
up

00:14:47.580 --> 00:14:50.260
consciously press into the feet as you

00:14:50.260 --> 00:14:54.610
roll the heart up right away today we'll

00:14:54.610 --> 00:14:56.980
inhale reach the fingertips all the way

00:14:56.980 --> 00:15:00.610
up and overhead and exhale grabbing the

00:15:00.610 --> 00:15:03.310
left wrist take it over to the right so

00:15:03.310 --> 00:15:04.990
keep pressing into both feet nice and

00:15:04.990 --> 00:15:07.870
strong here so nice wide-legged here as

00:15:07.870 --> 00:15:09.700
you lengthen the tailbone down open your

00:15:09.700 --> 00:15:11.860
chest open your heart feel the skin on

00:15:11.860 --> 00:15:14.830
your left side body stretch and then

00:15:14.830 --> 00:15:18.690
we'll take it up and over to the left

00:15:18.690 --> 00:15:24.100
and inhale back to Center exhale bend

00:15:24.100 --> 00:15:27.960
the knees take it all the way down

00:15:28.320 --> 00:15:32.530
inhale halfway lift long beautiful neck

00:15:32.530 --> 00:15:37.270
here and then exhale sliding down great

00:15:37.270 --> 00:15:39.130
we're going to bring the feet in now

00:15:39.130 --> 00:15:42.700
nice and slow and then bring the

00:15:42.700 --> 00:15:44.890
fingertips to the mat slide the right

00:15:44.890 --> 00:15:48.250
toes back to your lunge nice low lunge

00:15:48.250 --> 00:15:50.260
here as you loop the shoulders look

00:15:50.260 --> 00:15:52.210
forward feel free to lower the knee here

00:15:52.210 --> 00:15:56.170
for a couple breaths otherwise really

00:15:56.170 --> 00:15:58.180
spiking that right heel towards the back

00:15:58.180 --> 00:16:03.060
of your mat inhale look forward exhale

00:16:03.060 --> 00:16:04.840
sending the left hip crease back

00:16:04.840 --> 00:16:08.470
straighten the left leg inhale look

00:16:08.470 --> 00:16:11.650
forward nice and slow on these today

00:16:11.650 --> 00:16:13.780
exhale pressing into all four corners of

00:16:13.780 --> 00:16:18.130
the left foot inhale look forward

00:16:18.130 --> 00:16:22.360
and exhale lifting the hips up high this

00:16:22.360 --> 00:16:24.100
time stay here for just a breath or two

00:16:24.100 --> 00:16:26.800
lift lift lift through the right heel

00:16:26.800 --> 00:16:30.370
stretch your right toes beautiful and

00:16:30.370 --> 00:16:32.950
then soften bend that left knee and we

00:16:32.950 --> 00:16:34.360
come back to the low lunge

00:16:34.360 --> 00:16:37.089
great plant the palms step the left toes

00:16:37.089 --> 00:16:40.150
back to a plank feel free to lower the

00:16:40.150 --> 00:16:42.160
knees here's where it half push-up or

00:16:42.160 --> 00:16:43.930
top of a push-up but don't even think

00:16:43.930 --> 00:16:46.780
push-up just think I am strong I respect

00:16:46.780 --> 00:16:51.370
my body respect my limits so feel free

00:16:51.370 --> 00:16:53.410
to lower your knees a couple more

00:16:53.410 --> 00:16:56.580
breaths here press away from the earth

00:16:56.580 --> 00:16:59.070
strong in your Center

00:16:59.070 --> 00:17:06.740
and we'll send it back down dog great

00:17:07.190 --> 00:17:10.020
repeat the slow walk from before or bend

00:17:10.020 --> 00:17:11.940
the knees inhale look forward on the

00:17:11.940 --> 00:17:16.260
exhale hop jump float to the top and

00:17:16.260 --> 00:17:21.240
inhale halfway lift exhale bow feet are

00:17:21.240 --> 00:17:23.449
together

00:17:24.800 --> 00:17:27.000
fingertips come to the mat this time we

00:17:27.000 --> 00:17:28.800
step the left foot back nice little

00:17:28.800 --> 00:17:33.210
lunch feel free to lower that back knee

00:17:33.210 --> 00:17:37.280
for a moment or two here stretching out

00:17:38.030 --> 00:17:40.230
then really activate through that back

00:17:40.230 --> 00:17:41.820
foot and when you're ready here we go we

00:17:41.820 --> 00:17:45.540
inhale look forward exhale straightening

00:17:45.540 --> 00:17:47.430
through the right leg pulling the right

00:17:47.430 --> 00:17:51.570
hip crease back inhale look forward nice

00:17:51.570 --> 00:17:53.900
and slow

00:17:53.900 --> 00:17:56.370
exhale straightening the legs lifting

00:17:56.370 --> 00:17:57.570
the hips up and back careful not to

00:17:57.570 --> 00:18:01.290
crash into your fingertips inhale look

00:18:01.290 --> 00:18:08.640
forward and exhale send it back stay

00:18:08.640 --> 00:18:09.390
here

00:18:09.390 --> 00:18:11.520
lift up onto the left toes draw the

00:18:11.520 --> 00:18:14.220
shoulders away from the ears look at

00:18:14.220 --> 00:18:16.950
your awesome legs how awesome of you to

00:18:16.950 --> 00:18:21.960
be doing yoga doing the work total

00:18:21.960 --> 00:18:26.960
respect for the body and the big picture

00:18:26.960 --> 00:18:28.950
rolling out the mat to do the work

00:18:28.950 --> 00:18:31.650
awesome bend the right knee slowly come

00:18:31.650 --> 00:18:33.090
back to your low lunge

00:18:33.090 --> 00:18:35.370
we'll plant the palms step the right

00:18:35.370 --> 00:18:38.760
foot back strong plank this time find a

00:18:38.760 --> 00:18:40.320
place of stillness so you can lower the

00:18:40.320 --> 00:18:42.570
knees you're no problemo lengthen

00:18:42.570 --> 00:18:44.730
through the crown of the head big breath

00:18:44.730 --> 00:18:49.820
in big breath out big breath in big

00:18:49.820 --> 00:18:53.330
breath one more breath here you got it

00:18:53.330 --> 00:18:56.930
and then on an exhale to down dog

00:18:56.930 --> 00:19:00.140
awesome work

00:19:01.130 --> 00:19:03.630
repeat the slow walk or bend the knees

00:19:03.630 --> 00:19:09.020
inhale exhale hop it to the top and

00:19:09.020 --> 00:19:13.950
halfway lift your version and we'll meet

00:19:13.950 --> 00:19:21.720
in the forward fold when you arrive bend

00:19:21.720 --> 00:19:23.280
the knees generously bring the feet

00:19:23.280 --> 00:19:25.140
together if they are not already and

00:19:25.140 --> 00:19:26.370
then just give yourself a little bit of

00:19:26.370 --> 00:19:29.820
space in the heels lift the toes and

00:19:29.820 --> 00:19:33.450
then inhale send the hips back bend the

00:19:33.450 --> 00:19:35.040
knees generously reach the fingertips

00:19:35.040 --> 00:19:38.520
forward can release the toes here gita'

00:19:38.520 --> 00:19:41.070
s'en we start to welcome a little heat

00:19:41.070 --> 00:19:42.960
charge up through the legs squeezing

00:19:42.960 --> 00:19:45.180
your thighs together I'm reaching

00:19:45.180 --> 00:19:46.650
forward shoulders are still plugged in

00:19:46.650 --> 00:19:49.110
here and I'm sitting back you got it one

00:19:49.110 --> 00:19:53.550
more breath here in and out and then

00:19:53.550 --> 00:19:55.680
inhale reach for the sky straighten

00:19:55.680 --> 00:19:58.950
through the legs full body stretch and

00:19:58.950 --> 00:20:03.720
exhale hands to heart close your eyes

00:20:03.720 --> 00:20:05.850
maybe you can feel your heartbeat here

00:20:05.850 --> 00:20:07.380
just notice your breath and notice how

00:20:07.380 --> 00:20:09.800
you feel

00:20:23.630 --> 00:20:26.070
then we'll find soft knees once again

00:20:26.070 --> 00:20:27.900
this time again make sure your feet are

00:20:27.900 --> 00:20:30.330
still together as we reach the arms all

00:20:30.330 --> 00:20:32.160
the way up and overhead and grab the

00:20:32.160 --> 00:20:34.050
left wrist now this time feet together

00:20:34.050 --> 00:20:36.630
so we can send the hips all the way up

00:20:36.630 --> 00:20:38.310
to the left a little more this time as

00:20:38.310 --> 00:20:41.180
we stretch through the left side body

00:20:41.180 --> 00:20:43.530
creating kind of a crescent moon shape

00:20:43.530 --> 00:20:45.690
in the body here pressing up and out of

00:20:45.690 --> 00:20:48.270
the earth not gripping in the toes so

00:20:48.270 --> 00:20:50.820
one more breath here lift your chin just

00:20:50.820 --> 00:20:54.000
slightly and then back back to Center

00:20:54.000 --> 00:20:56.610
every time I close my eyes challenging

00:20:56.610 --> 00:21:03.150
inhale reach and exhale to the left it's

00:21:03.150 --> 00:21:04.980
really sending the hips to the right

00:21:04.980 --> 00:21:09.120
reaching to the left inhale lift the

00:21:09.120 --> 00:21:11.970
chin just slightly exhale back to Center

00:21:11.970 --> 00:21:14.540
awesome inhale reach for the sky and

00:21:14.540 --> 00:21:19.680
exhale let it all go forward hold on

00:21:19.680 --> 00:21:22.290
your next breath in halfway lift your

00:21:22.290 --> 00:21:26.150
version here nice and long spine and

00:21:26.150 --> 00:21:30.810
exhale forward fold great this time step

00:21:30.810 --> 00:21:32.720
or hop it back to plank

00:21:32.720 --> 00:21:37.100
and then slowly lower down to the belly

00:21:38.390 --> 00:21:43.680
inhale Cobra exhale release make your

00:21:43.680 --> 00:21:53.040
way to downward dog from down dog and

00:21:53.040 --> 00:21:55.920
extend the right leg up and then on an

00:21:55.920 --> 00:21:59.210
exhale nose to knee

00:21:59.720 --> 00:22:05.360
inhale right leg up exhale nose to knee

00:22:05.420 --> 00:22:09.180
inhale right leg exhale shift your

00:22:09.180 --> 00:22:11.220
weight forward now begin to grow this

00:22:11.220 --> 00:22:14.030
here into a little plank nose to knee

00:22:14.030 --> 00:22:16.830
hover try to touch your right heel to

00:22:16.830 --> 00:22:19.260
your left now right heel to right

00:22:19.260 --> 00:22:22.380
buttock strong strong strong and then

00:22:22.380 --> 00:22:24.510
step it up into your lunge pivot on the

00:22:24.510 --> 00:22:26.240
back foot nice work everyone

00:22:26.240 --> 00:22:29.380
warrior one

00:22:29.380 --> 00:22:34.120
inhale reaching the arms all the way

00:22:37.090 --> 00:22:40.250
inhale in exhale float the fingertips

00:22:40.250 --> 00:22:45.140
down either interlace behind or grab the

00:22:45.140 --> 00:22:45.650
elbows

00:22:45.650 --> 00:22:48.670
maybe palms together reverse namaste

00:22:48.670 --> 00:22:50.600
begin to straighten through that front

00:22:50.600 --> 00:22:53.470
leg we inhale in exhale send hips back

00:22:53.470 --> 00:22:57.320
slowly melting down come to your halfway

00:22:57.320 --> 00:23:00.350
mark here pause again playing with that

00:23:00.350 --> 00:23:05.240
line from the crown to the tail big

00:23:05.240 --> 00:23:08.030
breath in use your exhale to continue

00:23:08.030 --> 00:23:09.590
the journey down won't be here long

00:23:09.590 --> 00:23:15.530
so stay conscious full of breath great

00:23:15.530 --> 00:23:17.780
press into the knife-edge that's strong

00:23:17.780 --> 00:23:20.300
outer edge of the left foot careful not

00:23:20.300 --> 00:23:21.800
to lock through the front knee as you

00:23:21.800 --> 00:23:24.800
rise up lift your heart and bend that

00:23:24.800 --> 00:23:28.130
front knee warrior one inhale exhale

00:23:28.130 --> 00:23:30.890
release great mindfully tip it on that

00:23:30.890 --> 00:23:32.630
back foot and then melt your belly to

00:23:32.630 --> 00:23:35.930
your thigh plant the palms step it back

00:23:35.930 --> 00:23:39.710
to plank or half plank inhale in as you

00:23:39.710 --> 00:23:41.690
exhale lower down belly to Cobra or

00:23:41.690 --> 00:23:42.950
shift your weight forward hug the elbows

00:23:42.950 --> 00:23:45.770
in chaturanga to upward facing dog so

00:23:45.770 --> 00:23:50.030
wherever you're at today then send it to

00:23:50.030 --> 00:23:57.170
down dog on a nice exhale and then nice

00:23:57.170 --> 00:23:59.510
and easy lifting the left leg up here we

00:23:59.510 --> 00:24:02.030
go so even if it's not easy just if you

00:24:02.030 --> 00:24:04.330
can soften through the face here keep it

00:24:04.330 --> 00:24:07.340
graceful or soft keep your approach

00:24:07.340 --> 00:24:13.370
light nose to knee inhale lift exhale

00:24:13.370 --> 00:24:18.100
nose to knee inhale lift this time

00:24:18.100 --> 00:24:20.150
shifting your weight forward shoulders

00:24:20.150 --> 00:24:22.430
above the wrists nose to knee try to

00:24:22.430 --> 00:24:24.020
touch your left heel to your left

00:24:24.020 --> 00:24:27.460
buttock great and then step it up

00:24:27.460 --> 00:24:32.930
warrior one take your time strong

00:24:32.930 --> 00:24:36.800
foundation inhale reach the fingertips

00:24:36.800 --> 00:24:39.460
up high

00:24:43.749 --> 00:24:49.700
breathing deep inhale reach exhale rain

00:24:49.700 --> 00:24:52.190
it down find a bind that feels good

00:24:52.190 --> 00:24:54.549
either interlacing the fingertips

00:24:54.549 --> 00:24:58.009
clasping the elbows or palms together

00:24:58.009 --> 00:25:03.169
versa namaste here we go inhale lift the

00:25:03.169 --> 00:25:04.669
heart straighten through the left leg

00:25:04.669 --> 00:25:06.919
front leg and then nice and easy send

00:25:06.919 --> 00:25:09.590
hip bones back as you exhale keep a nice

00:25:09.590 --> 00:25:11.869
flat back position here shoulder blades

00:25:11.869 --> 00:25:15.320
drawing together press into the back

00:25:15.320 --> 00:25:18.049
foot the route of this posture back foot

00:25:18.049 --> 00:25:20.299
outer edge engage the right inner thigh

00:25:20.299 --> 00:25:23.299
one more breath then use the exhale to

00:25:23.299 --> 00:25:28.099
go a little deeper folding forward keep

00:25:28.099 --> 00:25:36.019
the shoulder blades kissing and then

00:25:36.019 --> 00:25:37.909
power through that back foot soften the

00:25:37.909 --> 00:25:41.539
front knee and lift your heart up return

00:25:41.539 --> 00:25:43.639
to warrior one releasing the arms we

00:25:43.639 --> 00:25:49.759
inhale reach for the sky great release

00:25:49.759 --> 00:25:51.590
the arms pivot on that back foot and

00:25:51.590 --> 00:25:53.419
then belly comes to the top of the thigh

00:25:53.419 --> 00:25:55.729
as we send it back to the low lunge

00:25:55.729 --> 00:25:58.279
yes plant the palms move through your

00:25:58.279 --> 00:26:00.259
vinyasa or skip it go straight to down

00:26:00.259 --> 00:26:02.590
dog

00:26:07.970 --> 00:26:10.639
great everyone in down dog take a big

00:26:10.639 --> 00:26:12.500
final cleansing breath in through the

00:26:12.500 --> 00:26:15.649
nose and then exhale out through the

00:26:15.649 --> 00:26:20.870
mouth maybe a lion's breath here inhale

00:26:20.870 --> 00:26:26.269
in exhale slowly lower the knees great

00:26:26.269 --> 00:26:28.000
work will swing the legs to one side

00:26:28.000 --> 00:26:35.450
come to seated send the feet out in

00:26:35.450 --> 00:26:38.360
front sit up nice and tall here as you

00:26:38.360 --> 00:26:43.399
clasp the backs of the legs inhale in

00:26:43.399 --> 00:26:49.220
exhale relax the shoulders inhaling

00:26:49.220 --> 00:26:53.330
again lift the feet and exhale reach

00:26:53.330 --> 00:26:55.039
towards the outer edges of your feet is

00:26:55.039 --> 00:26:57.049
parallel so just come into this shape

00:26:57.049 --> 00:27:00.649
check it out engage the belly engage the

00:27:00.649 --> 00:27:03.279
abdominal wall turn your palms face up

00:27:03.279 --> 00:27:07.669
inhale in fingertips reach palms rise up

00:27:07.669 --> 00:27:12.100
exhale hands in line with the legs

00:27:12.100 --> 00:27:16.190
inhale reach exhale will hands in line

00:27:16.190 --> 00:27:17.570
with the leg now we can begin to extend

00:27:17.570 --> 00:27:19.039
the legs if you want to inhale reach and

00:27:19.039 --> 00:27:20.500
extend

00:27:20.500 --> 00:27:24.769
exhale squeeze it in inhale reach and

00:27:24.769 --> 00:27:28.909
extend exhale whoa see that shake

00:27:28.909 --> 00:27:30.710
awesome you can also just do the arms

00:27:30.710 --> 00:27:38.870
inhale exhales do two more inhale extend

00:27:38.870 --> 00:27:44.000
and exhale squeezing back in awesome

00:27:44.000 --> 00:27:46.669
work my friends release come to lie flat

00:27:46.669 --> 00:27:51.409
on your back yes squeeze the knees in

00:27:51.409 --> 00:27:54.379
towards the chest curl the shoulder

00:27:54.379 --> 00:27:56.269
blades down the back body this is like

00:27:56.269 --> 00:27:59.600
you can imagine like a bear massaging

00:27:59.600 --> 00:28:02.269
its back on a tree that's the image that

00:28:02.269 --> 00:28:07.549
I love here and then we'll slowly

00:28:07.549 --> 00:28:12.139
release the feet back to the earth great

00:28:12.139 --> 00:28:14.029
inhale interlace the fingertips behind

00:28:14.029 --> 00:28:16.460
the head get situated

00:28:16.460 --> 00:28:19.679
big breath in exhale lift the head at

00:28:19.679 --> 00:28:22.260
the heart up keep the elbows wide press

00:28:22.260 --> 00:28:25.710
into the feet big breath out inhale

00:28:25.710 --> 00:28:31.650
lower exhale lift inhale lower keep the

00:28:31.650 --> 00:28:35.910
elbows wide exhale lift and maybe extend

00:28:35.910 --> 00:28:39.710
the thumbs inhale lower exhale lift

00:28:39.710 --> 00:28:42.419
inhale lower press and all four corners

00:28:42.419 --> 00:28:42.929
of the feet

00:28:42.929 --> 00:28:49.020
exhale lift move with your breath maybe

00:28:49.020 --> 00:28:55.710
you close the eyes inhale lengthen

00:28:55.710 --> 00:29:01.380
exhale tailbone scoops up blow it out

00:29:01.380 --> 00:29:02.669
through your mouth a little fire breath

00:29:02.669 --> 00:29:28.740
here and five more you got this last one

00:29:28.740 --> 00:29:35.340
and release take the hands to the belly

00:29:35.340 --> 00:29:39.770
take the knees over to the left side hah

00:29:39.770 --> 00:29:43.620
big breath in windshield wiper them all

00:29:43.620 --> 00:29:48.678
the way through and to the opposite side

00:29:49.880 --> 00:29:53.250
inhale back to Center and we hug the

00:29:53.250 --> 00:29:54.840
right knee into the chest and the left

00:29:54.840 --> 00:29:57.659
leg out long and a nice supine twist

00:29:57.659 --> 00:29:59.610
here to finish opening up through the

00:29:59.610 --> 00:30:02.970
right arm big breath in yummy yummy

00:30:02.970 --> 00:30:08.669
breath here treat yourself and back to

00:30:08.669 --> 00:30:13.830
Center squeeze and switch left knee in

00:30:13.830 --> 00:30:20.389
right leg out big breath in and twist

00:30:24.809 --> 00:30:27.610
then slowly melt it back to Center

00:30:27.610 --> 00:30:31.780
squeeze it look me in and send it on out

00:30:31.780 --> 00:30:34.000
big full body stretch here reach the

00:30:34.000 --> 00:30:38.860
arms up and overhead and exhale arms

00:30:38.860 --> 00:30:40.900
float it down at your sides open the

00:30:40.900 --> 00:30:43.900
legs nice and wide whoops and we come

00:30:43.900 --> 00:30:50.669
into shavasana let everything go here

00:30:50.669 --> 00:30:52.480
relax the jaw

00:30:52.480 --> 00:30:54.010
close your eyes you might shake the

00:30:54.010 --> 00:30:56.860
ankles kind of tossing the toes back and

00:30:56.860 --> 00:31:00.389
forth a little bit here to find length

00:31:01.559 --> 00:31:04.980
make sure you're not holding in the neck

00:31:04.980 --> 00:31:07.559
soften through the fingertips

00:31:07.559 --> 00:31:10.510
no clinching in the face so really

00:31:10.510 --> 00:31:14.290
soften between the two eyebrows close

00:31:14.290 --> 00:31:15.970
your eyes and repeat the mantra to

00:31:15.970 --> 00:31:18.340
yourself one last time I respect finish

00:31:18.340 --> 00:31:20.860
the sentence if you need to connect to

00:31:20.860 --> 00:31:27.299
that self-talk consciously mindfully

00:31:31.620 --> 00:31:36.230
perhaps this mantra this intention this

00:31:36.230 --> 00:31:41.070
acknowledgment perhaps it hops off the

00:31:41.070 --> 00:31:43.880
mat with you today maybe maybe not

00:31:43.880 --> 00:31:47.580
I'll be curious to find out have an

00:31:47.580 --> 00:31:49.890
awesome day beautiful practice love you

00:31:49.890 --> 00:31:50.340
guys

00:31:50.340 --> 00:31:53.090
namaste