WEBVTT

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hey everyone welcome to 30 days of yoga

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camp I'm Adriene and a day 26 and the

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mantra is I attract let's get started

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okeydoke today we're going to begin in a

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nice comfortable cross-legged seat take

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a second to get settled in feel your bum

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beneath you lift and lengthen up through

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the spine the center Channel and then

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right away find what feels good here

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shaking the head yes no looping the

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shoulders big circles with the nose you

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know what to do here start to check in

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with your breath and just letting go

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over the day thus far letting go of

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what's ahead the to-do list and just

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arriving here right now on your mat day

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26 yoga camp about connecting the mind

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and body so today is mantra is a little

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fun but I think very powerful I attract

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so if you're familiar with the law of

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attraction or if you kind of believe in

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you know manifesting your dreams your

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desires then today's mantras for you

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bringing the head over the heart the

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heart over the pelvis and sit up nice

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and tall close your eyes and repeat this

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mantra to yourself I attract and then

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before we get moving our bodies just

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take a second here breathing so you

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repeat the mantra and maybe even finish

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the sentence what is it you want to

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attract a partner a pet success a

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certain flavor of peace internally the

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stick is again to connect to something

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meaningful what do you want to attract

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be bold be brave

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and then take a second to repeat it to

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yourself just honoring the power board

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the power file the power practice yeah

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and then inhale lift lengthen up through

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the heart exhale ground down through the

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shoulders maintain this action as you

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inhale spread the fingertips open the

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chest and exhale hands to heart inhale

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open and flate lift exhale drawing it in

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one more time inhale expansion and

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exhale namaste great press the palms

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forward reaching towards the front edge

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of your mat slowly begin to forward fold

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here nice and easy maybe you find a

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gentle sway here hmm sending breaths

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sending energy to the hips to the back

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body take one more breath here really

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reaching the fingertips as far as you

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can go and then slowly rolling it back

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up stacking it up through the spine

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switching the cross of your legs

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crisscross and then again inhale

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expansion exhale hands to heart sit up

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nice and tall inhale spread the

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fingertips and exhale hands to heart

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let's begin to stir up a little energy

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inhale spread the fingertips exhale

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hands to heart then press it away

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I attract forward fold

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nice and easy here letting the weight of

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the head go way to the shoulders go if

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you have a sensitive feet here make

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adjustments so that you're not having

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any out remo moments in the feet and we

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take a breath or two here sending energy

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to the hips again

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stirring the pot today with the mantra I

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attract actually I was having breakfast

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the other day and I said stir the pot

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and then I said or it's like rearranging

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the furniture

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and maybe that's a better image for you

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all right we just got to stir it up so

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from here we'll slowly roll back up then

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bring the hands right to your navel

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wherever that is find your little belly

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button and then from there we're going

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to draw the navel in and lift the heart

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up open the chest again draw the navel

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in open the heart one more time draw so

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there's a strong strong connection here

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we call this booty an abundance of it

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one of the locks more on that later but

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just slightly drawing in of the navel

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all right and then keep that awareness

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that attention here trying to navel

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towards the spine as you release the

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palms to the knees and keep your legs

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crossed as they are so kind of playing

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with the other side here inhale moving

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forward exhale rounding back can you

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move from this place of navel to spine

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inhale coming forward exhale around and

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back inhale coming forward exhale around

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it back so really activating if you are

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familiar with those old-fashioned coffee

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grinders or like a pencil sharpener even

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it's that movement right here from the

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belly moving around so moving from the

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inside out reverse or circle

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good then inhale back to centre

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uncross the legs switch to the other

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side inhale spread the palms come

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forward and exhale begin to find your

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tabletop position nice and strong here

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big breath in as you exhale again lift

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the knees let them hover now if you're

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feeling pretty strong in this hovering

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table these days let's test it out by

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maybe lifting the right toes and

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lowering and I'm lifting the left toes

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and then lowering inhale draw the

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shoulders away from the ears neck nice

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and long exhale lower extended Child's

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Pose knees nice and wide big toes to

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touch

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melts your heart down forehead Third Eye

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Center to the earth choose to let go

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again putting aside whatever you have to

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do after practice here letting go of any

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past arguments regrets words unspoken

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connecting to your breath here listen to

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it hear your breath the sound and again

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repeat the mantra softly to yourself I

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attract maybe you finish that sentence

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and let's continue to stir it up

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pressing in all ten fingerprints firmly

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I'm going to inhale shift my hips over

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towards the left press into both feet

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inhale come forward extension here

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exhale rounding around to the right side

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and back through that extended Child's

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Pose

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keep it going inhale coming forward big

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circle here exhale around and back if

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you have sensitive knees draw them in a

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little bit for more stability and keep

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nice awareness in the palms here guys as

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we begin to warm up the body stir it up

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cue

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Bob Marley inhale coming forward maybe

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you start to play now finding movement

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that feels good as you come forward or

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even as you sink back if you find a

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catch maybe rock back and forth here so

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beginning to warm up through the

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shoulders through the hips through the

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side body moving in big circles and then

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when you feel satisfied take it all the

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way back to that extended Child's Pose

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breathe into the back body bring the

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palms together bring the fingertips up

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towards the sky come to that little

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namaste shark-fin and walk the elbows

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actively towards the front edge

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connecting to your breath

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and then releasing the fingertips down

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pressing into yours to come back up to

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all fours walking the knees underneath

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the hips finding that tabletop position

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inhale in curl the toes under exhale

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downward dog breathe deep here

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stretching through the legs checking in

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with where the body is at today melting

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on our back tops of the shoulders rotate

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away from the ears

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one more breath and then slowly lowering

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to the knees send the hips back to the

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heels foot stretch here sit up nice and

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tall careful not to just collapse all

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your weight into the heels here again we

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lift up from the pelvic floor lift up

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from the center channel looks like

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they've left and then bring your hands

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to your belly button see if you can draw

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it in again connect feet are talking to

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us and dogs are barking we send the

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fingertips out inhale exhale hands to

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heart and almost say two more times just

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like this press into your pinky toe lift

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up energetically as if you're trying to

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hover above your heels spread the

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fingertips brat breathe in big breath

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exhale hands to heart

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one more time inhale exhale hands to

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heart

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cool press the palms away come down onto

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all fours we come onto the tops of the

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feet

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beautiful bring the right hand to the

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center line opening up through the chest

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here as we slowly peel the left

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fingertips up towards the sky

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inhale in exhale left hand replaces the

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right slowly peeling right fingertips

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all the way up back to Center one more

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time on each side opening through the

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chest waking up the muscles of the upper

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back body in one more time awesome

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walk the palms back underneath shoulders

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then drop the elbows stay meticulous

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about this guy's today so walk the

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elbows right where the hands are twitch

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was right underneath the shoulder and

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then keep your wrists in line with your

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elbow so we have two parallel lines here

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so best you can try to keep the hands

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from coming in or from going out you

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really spread the fingers and then walk

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the knees back also staying in line is

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two parallel lines these railroad tracks

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as we send the hips and we melt the

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heart if this is too much for you you

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may need to have a block to put your

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forehead on or you just stay nice and

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lifted moving with the breath inhale in

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exhale checking it out inhale in if you

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can send it back melt your heart send

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the hips up high forehead to the mat

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melt your heart big breath good and

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press into the tops of the feet press

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into the fingerprints and slowly press

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into the elbows as you slowly slide all

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the way forward onto the belly coming

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into Sphinx pose press into the earth

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tops of the feet pubic bone and here we

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are thanks press firmly into the elbows

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press into all ten knuckles claw a

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little bit with the fingertips lift your

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wrists and then press down through the

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base of the palm super strong here if

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you feel like you're crunching in the

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back of the neck or any pain in the

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upper back body

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lengthen the back of the neck press into

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your elbows and tuck the chin slightly

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now lift the kneecaps to engage the leg

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super strong and breathe here last but

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not least Mooney an abundant draw that

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navel spot in let's see we can grow a

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little taller yeah one more breath

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and exhale release send the fingertips

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down come on to your left ear and take a

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rest

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use this time to deepen your breath

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great slowly bringing the head the heart

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back to center will draw the palms all

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the way back up hug the elbows right

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back to where they were right underneath

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the shoulders welcome underneath be

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meticulous about this alignment here two

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parallel lines inhale press into the

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elbows find your foundation go through

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all those checklist eventually navel to

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spine and we come back to that Sphinx

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pose so this time imagine tearing your

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yoga mat in half right down through the

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center that's how engaged the palms are

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strong and steady and then speaking of

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strong and steady connect to your mantra

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I attract as you curl the toes under

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keep drawing the navel up to the spine

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and then slowly send your sitting bones

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towards your heels as you lift the hips

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up big breath here gaze straight down

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hit the lower ribs in one more breath

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here you got it

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then lift the hips up high to lower the

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knees and send it back to that heart to

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earth pose puppy posture mmm nice work

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from here slowly begin to lift the

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elbows nice and mindful walk the palms

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in just a hair and then curl the toes

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under and send it up to your down dog

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big breath in big breath out go ahead

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take one more breath here and on your

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next exhale slowly descending the knees

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back down press into the tops of the

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feet and then once again we're going to

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come to this tabletop position and then

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drop the elbows right where the hands

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are keep those parallel lines slowly

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curl the toes under come through forearm

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plank gaze straight down press into the

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tops of press excuse me press into all

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ten fingerprints loop draw the shoulders

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away from the ears

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engage your belly strong full body

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stretch tone beautiful body stretch here

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we got this breathe for three more

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breaths

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what last breath you got it and slowly

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lower down hey hailey come onto the

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right ear send the fingertips back and

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take a rest feel your breath your belly

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you might even feel your heartbeat

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nice work all right

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pressing into the tops of the feet here

00:17:12.900 --> 00:17:15.030
we go inhale lift the head the heart

00:17:15.030 --> 00:17:19.079
your elbows back underneath right this

00:17:19.079 --> 00:17:22.109
time coming to our sinks pose I'm going

00:17:22.109 --> 00:17:23.310
to take the right hand I'm going to

00:17:23.310 --> 00:17:24.540
bring it right to the center line but

00:17:24.540 --> 00:17:26.490
keep the elbow where it's at so slowly

00:17:26.490 --> 00:17:30.240
coming in and continue we do end up

00:17:30.240 --> 00:17:31.680
under a little navel to spine action

00:17:31.680 --> 00:17:34.260
here long in the spine so just notice if

00:17:34.260 --> 00:17:36.950
you're collapsing here it's very fun

00:17:36.950 --> 00:17:41.670
find length then here we go strong

00:17:41.670 --> 00:17:43.800
foundation I bring the right hand in I'm

00:17:43.800 --> 00:17:49.010
going to slowly begin to bend both knees

00:17:49.520 --> 00:17:52.560
okay nice quad stretch here is I just

00:17:52.560 --> 00:17:54.300
lift and lengthen crown of the head

00:17:54.300 --> 00:17:55.880
reaches up towards the sky

00:17:55.880 --> 00:17:57.990
so I'm strengthening through my right

00:17:57.990 --> 00:17:59.480
bicep here breathe breathe breathe

00:17:59.480 --> 00:18:02.100
really really lifting the toes as far

00:18:02.100 --> 00:18:03.060
back as possible

00:18:03.060 --> 00:18:07.080
Budi an abundant able to spine the shape

00:18:07.080 --> 00:18:10.290
is just like oh what humi and then

00:18:10.290 --> 00:18:13.260
gently release great right hand releases

00:18:13.260 --> 00:18:17.660
left hand to Center and we find that

00:18:17.660 --> 00:18:23.160
action so we begin to kind of turn the

00:18:23.160 --> 00:18:24.390
right ear over towards the right

00:18:24.390 --> 00:18:26.370
shoulder and Bend through both knees

00:18:26.370 --> 00:18:29.280
nice and slow so stay connected to your

00:18:29.280 --> 00:18:31.710
foundation and then try to lift the

00:18:31.710 --> 00:18:33.330
crown of the head up towards the sky

00:18:33.330 --> 00:18:35.910
and lift your toes up and over towards

00:18:35.910 --> 00:18:38.340
your head yeah right okay but that's the

00:18:38.340 --> 00:18:42.810
action okay strengthening through the

00:18:42.810 --> 00:18:48.320
left arm breathe and then gently release

00:18:48.320 --> 00:18:51.150
great bring the palms together rest the

00:18:51.150 --> 00:18:52.890
forehead on the palms bring the big toes

00:18:52.890 --> 00:18:54.060
together and shake the hips a little

00:18:54.060 --> 00:18:56.540
left to right

00:18:59.710 --> 00:19:02.980
and then we come back to Spinks pose

00:19:02.980 --> 00:19:05.450
heels on line with the hips elbows

00:19:05.450 --> 00:19:06.890
underneath the shoulders here we go hit

00:19:06.890 --> 00:19:08.720
the refresh button here my friend spread

00:19:08.720 --> 00:19:13.790
the fingertips wide gorgeous curl the

00:19:13.790 --> 00:19:14.630
toes under

00:19:14.630 --> 00:19:16.820
for I'm plank you got it lift the hips

00:19:16.820 --> 00:19:19.070
this is tough you got this time sawing a

00:19:19.070 --> 00:19:21.020
little front to back just to keep the

00:19:21.020 --> 00:19:24.550
mind focused on the breath in the body

00:19:24.580 --> 00:19:27.170
great and then lift the hips up slowly

00:19:27.170 --> 00:19:29.150
lower the knees send it back puppy

00:19:29.150 --> 00:19:31.580
posture stay here or you can lift the

00:19:31.580 --> 00:19:33.500
elbows for down dog so you have an

00:19:33.500 --> 00:19:35.900
option you can do heart to earth pose or

00:19:35.900 --> 00:19:41.270
a downward dog a couple breaths here you

00:19:41.270 --> 00:19:49.910
got it and then slowly lower the knees

00:19:49.910 --> 00:19:53.540
down walk the knees all the way out

00:19:53.540 --> 00:19:55.160
we're going to come back into our Sphinx

00:19:55.160 --> 00:19:58.840
nice and slow

00:19:59.590 --> 00:20:03.140
all right so finding your foundation

00:20:03.140 --> 00:20:05.650
we've established it nice and strong

00:20:05.650 --> 00:20:09.230
engaging full body experience lift and

00:20:09.230 --> 00:20:10.010
lengthen through the crown

00:20:10.010 --> 00:20:12.920
od on about unable to spine oh yeah

00:20:12.920 --> 00:20:14.930
strong foundation slide your right hand

00:20:14.930 --> 00:20:16.520
into Center this time just bending the

00:20:16.520 --> 00:20:18.740
left knee Oly slowly going to peel left

00:20:18.740 --> 00:20:20.660
toes up towards the sky nice quad

00:20:20.660 --> 00:20:23.600
stretch here now find strong foundation

00:20:23.600 --> 00:20:26.060
here in the right arm as you slowly swim

00:20:26.060 --> 00:20:27.800
the left fingertips back to grab the

00:20:27.800 --> 00:20:31.220
inner arch of the left foot breathe deep

00:20:31.220 --> 00:20:33.740
here resist the urge to fist here we're

00:20:33.740 --> 00:20:35.090
going to build strength in the palm that

00:20:35.090 --> 00:20:36.830
we need here for flight forearm stand

00:20:36.830 --> 00:20:37.940
and fun stuff later

00:20:37.940 --> 00:20:40.310
nice and strong breathe here remember

00:20:40.310 --> 00:20:41.870
all that action you just cultivated

00:20:41.870 --> 00:20:44.690
before and last but not least draw the

00:20:44.690 --> 00:20:46.670
navel to the spine and kick your left

00:20:46.670 --> 00:20:51.680
toes out whoa Nelly gently release take

00:20:51.680 --> 00:20:54.560
a rest palms come together forehead to

00:20:54.560 --> 00:20:57.670
the palms big toes to touch

00:20:57.670 --> 00:21:01.000
shake the hips

00:21:04.280 --> 00:21:08.130
other side establish strong foundation

00:21:08.130 --> 00:21:13.710
here starting instincts and then when

00:21:13.710 --> 00:21:15.210
you're ready slide the left palm over

00:21:15.210 --> 00:21:18.600
this time press into all five knuckles

00:21:18.600 --> 00:21:22.410
evenly stay lifted no collapsing as you

00:21:22.410 --> 00:21:25.350
begin to bend the right knee feel that

00:21:25.350 --> 00:21:29.100
stretch sensation through the quad then

00:21:29.100 --> 00:21:30.660
keep pressing away from your foundation

00:21:30.660 --> 00:21:32.910
so left leg is still super strong here

00:21:32.910 --> 00:21:38.000
and I'll swim the right fingertips back

00:21:40.370 --> 00:21:44.970
grab the inner arch find what feels good

00:21:44.970 --> 00:21:47.790
here find that support if you feel a

00:21:47.790 --> 00:21:49.980
pinch in the lower back you might lower

00:21:49.980 --> 00:21:54.170
a little bit and breathe deep

00:21:54.170 --> 00:21:56.610
draw the navel to the spine kick the

00:21:56.610 --> 00:22:00.960
left toes out inhale and exhale gently

00:22:00.960 --> 00:22:04.140
release palms come together forehead to

00:22:04.140 --> 00:22:05.490
the palms big toes to touch

00:22:05.490 --> 00:22:11.510
take a rest shake it out nice work

00:22:14.890 --> 00:22:17.300
now from here we're going to slowly draw

00:22:17.300 --> 00:22:20.600
the palms underneath the shoulders curl

00:22:20.600 --> 00:22:22.370
the toes under this time press all the

00:22:22.370 --> 00:22:25.660
way up to plank palms on the earth ah

00:22:25.660 --> 00:22:29.300
deep breath in strong exhale send Z to

00:22:29.300 --> 00:22:30.140
down dog

00:22:30.140 --> 00:22:32.390
wowee Zowee from here we're going to

00:22:32.390 --> 00:22:34.760
walk the feet all the way up behind the

00:22:34.760 --> 00:22:37.730
hands taking a nice long juicy forward

00:22:37.730 --> 00:22:45.830
fold let the weight of the head and go

00:22:45.830 --> 00:22:48.550
let it all go

00:22:50.110 --> 00:22:52.730
maybe you shake the head a little yes a

00:22:52.730 --> 00:22:56.930
little more let the shoulders relax bend

00:22:56.930 --> 00:23:06.910
the knees and then inhale halfway lift

00:23:07.030 --> 00:23:14.090
take your time exhale fold inhale reach

00:23:14.090 --> 00:23:24.050
for the sky big breath and exhale hands

00:23:24.050 --> 00:23:26.420
to heart lift the sternum to the thumbs

00:23:26.420 --> 00:23:30.010
loop to shoulder stand up nice and tall

00:23:30.010 --> 00:23:32.510
so from here we're going to take the

00:23:32.510 --> 00:23:35.630
feet together really together interlace

00:23:35.630 --> 00:23:37.970
the fingertips press into the left foot

00:23:37.970 --> 00:23:40.330
as you slowly lift the right knee up

00:23:40.330 --> 00:23:42.530
catch the right knee here and then

00:23:42.530 --> 00:23:44.300
squeeze your right knee up towards the

00:23:44.300 --> 00:23:46.550
heart so lots of little compression here

00:23:46.550 --> 00:23:48.020
in the right hip crease but I'm also

00:23:48.020 --> 00:23:50.120
trying to ground down through that right

00:23:50.120 --> 00:23:52.190
hip crease as I lift my heart up not

00:23:52.190 --> 00:23:54.080
collapsing in on the left hip here we

00:23:54.080 --> 00:23:55.730
know better lifting lifting and

00:23:55.730 --> 00:24:01.640
connecting to the energetic body good

00:24:01.640 --> 00:24:04.820
then bring the left thumb to the heart

00:24:04.820 --> 00:24:06.140
just as a little reminder to keep

00:24:06.140 --> 00:24:07.850
squirming to thumb and slide the right

00:24:07.850 --> 00:24:09.650
hand to the right ankle come to a nice

00:24:09.650 --> 00:24:13.460
quad stretch here really carving a line

00:24:13.460 --> 00:24:14.720
with the knee through the center line

00:24:14.720 --> 00:24:17.180
you can stay here if it feels good you

00:24:17.180 --> 00:24:19.190
can bring both hands to that back foot

00:24:19.190 --> 00:24:21.200
be nice and mindful breathe through

00:24:21.200 --> 00:24:25.639
three great and then slowly release

00:24:25.639 --> 00:24:27.679
same thing palms come together we shift

00:24:27.679 --> 00:24:29.719
to the right foot now slowly lift up

00:24:29.719 --> 00:24:32.450
through the left knee take a second just

00:24:32.450 --> 00:24:34.309
lifting the leg on its own connecting to

00:24:34.309 --> 00:24:36.950
those core muscles and then interlace

00:24:36.950 --> 00:24:39.619
press away from your standing foot and

00:24:39.619 --> 00:24:42.739
squeeze up towards the heart a couple

00:24:42.739 --> 00:24:45.700
breaths here finding your balance and

00:24:45.700 --> 00:24:48.649
then right thumb to the heart again to

00:24:48.649 --> 00:24:51.079
keep that lift in the sternum apply the

00:24:51.079 --> 00:24:53.119
left fingertips down carve a line with

00:24:53.119 --> 00:24:55.369
the knee through Center come to a nice

00:24:55.369 --> 00:24:57.649
quad stretch opening up through the hip

00:24:57.649 --> 00:25:00.829
creases and again pressing out of that

00:25:00.829 --> 00:25:03.879
standing leg rather than collapsing in

00:25:03.879 --> 00:25:10.129
big breath in here and then an exhale to

00:25:10.129 --> 00:25:12.889
release palms come together at the heart

00:25:12.889 --> 00:25:15.769
and here we go inhale reaching

00:25:15.769 --> 00:25:19.820
fingertips up and overhead exhale

00:25:19.820 --> 00:25:24.349
forward fold inhale halfway lift your

00:25:24.349 --> 00:25:30.589
version exhale bow inhale soft knees as

00:25:30.589 --> 00:25:31.909
you reach for the sky

00:25:31.909 --> 00:25:37.719
full body stretch exhale hands to heart

00:25:37.719 --> 00:25:45.279
inhale reach it up exhale forward fold

00:25:45.759 --> 00:25:51.229
inhale halfway lift exhale bow inhale

00:25:51.229 --> 00:25:53.539
reach for the sky you got this press

00:25:53.539 --> 00:25:57.139
into the earth spread the fingertips and

00:25:57.139 --> 00:25:59.289
exhale hands to heart

00:25:59.289 --> 00:26:03.529
Mountain great again shifting the weight

00:26:03.529 --> 00:26:05.599
over towards the left foot we press out

00:26:05.599 --> 00:26:07.849
of that standing leg standing foot so

00:26:07.849 --> 00:26:09.950
again not collapsing in the hip but

00:26:09.950 --> 00:26:12.589
lifting up and out slowly begin to lift

00:26:12.589 --> 00:26:14.749
the right knee again right foot parallel

00:26:14.749 --> 00:26:17.079
to the earth strong strong strong

00:26:17.079 --> 00:26:19.669
keep the left thumb where it is lie the

00:26:19.669 --> 00:26:22.279
right fingertips all the way down to the

00:26:22.279 --> 00:26:24.139
right ankle and then carve a line with

00:26:24.139 --> 00:26:25.519
your right knee through Center as you

00:26:25.519 --> 00:26:27.739
come back to that quad stretch now

00:26:27.739 --> 00:26:29.599
especially if you're new to practice

00:26:29.599 --> 00:26:32.119
you're like plowing through your yoga

00:26:32.119 --> 00:26:34.729
camp for the first time maybe just stay

00:26:34.729 --> 00:26:35.090
here

00:26:35.090 --> 00:26:37.010
and plugging the shoulder blades in

00:26:37.010 --> 00:26:39.080
lifting through the heart pressing up

00:26:39.080 --> 00:26:40.850
and out of that standing leg working on

00:26:40.850 --> 00:26:45.010
foot strength and mobility right

00:26:45.010 --> 00:26:47.240
shouldn't have cramps down there so you

00:26:47.240 --> 00:26:50.110
have to kind of workout it nice and slow

00:26:50.110 --> 00:26:52.520
but if you're ready to continue on today

00:26:52.520 --> 00:26:55.190
take the hand and flip it over to the

00:26:55.190 --> 00:26:56.810
arch of the right foot standing bow

00:26:56.810 --> 00:27:00.020
inhale lift exhale slowly keep this

00:27:00.020 --> 00:27:02.090
length in the crown bootie on a bandha

00:27:02.090 --> 00:27:03.920
that we had before navel to spine as you

00:27:03.920 --> 00:27:06.770
slowly send your heart forward and right

00:27:06.770 --> 00:27:09.770
toes up towards the sky lift your heart

00:27:09.770 --> 00:27:12.710
lift your right inner thigh kick your

00:27:12.710 --> 00:27:14.660
right foot up towards the sky sole of

00:27:14.660 --> 00:27:17.120
the right foot reaches for the sky left

00:27:17.120 --> 00:27:18.440
fingertips come forward you can take a

00:27:18.440 --> 00:27:22.060
mudra here why did I do that

00:27:22.060 --> 00:27:24.110
mudra here I was just trying to be funny

00:27:24.110 --> 00:27:25.370
like all the different hand shapes

00:27:25.370 --> 00:27:29.780
anyway hopefully miss it lift stay

00:27:29.780 --> 00:27:32.330
focused on your Pratt on your post your

00:27:32.330 --> 00:27:35.720
practice and I apologize to all the

00:27:35.720 --> 00:27:37.250
shoulders away from the ears so if you

00:27:37.250 --> 00:27:40.760
fall great who cares come back to it

00:27:40.760 --> 00:27:47.840
this is a process of practice opening up

00:27:47.840 --> 00:27:49.190
through the right armpit chest give it a

00:27:49.190 --> 00:27:51.080
couple more tries here breathing here

00:27:51.080 --> 00:27:52.820
maybe you're here holding a strong focus

00:27:52.820 --> 00:27:53.950
awesome

00:27:53.950 --> 00:27:57.650
everyone's doing awesome be where you

00:27:57.650 --> 00:27:58.400
are today

00:27:58.400 --> 00:28:03.080
welcome that heat that fire and then

00:28:03.080 --> 00:28:05.870
slowly everyone with control will come

00:28:05.870 --> 00:28:09.230
back to fingertips interlacing and will

00:28:09.230 --> 00:28:10.610
squeeze the right knee up towards the

00:28:10.610 --> 00:28:12.140
heart so if you fell out of it you can

00:28:12.140 --> 00:28:16.160
come back to it here lift everything

00:28:16.160 --> 00:28:19.220
lift your heart and then exhale Mountain

00:28:19.220 --> 00:28:21.320
open the palms close your eyes notice

00:28:21.320 --> 00:28:22.430
how you feel and just know it's the

00:28:22.430 --> 00:28:24.890
difference between the left side and the

00:28:24.890 --> 00:28:27.580
right side of the body

00:28:31.300 --> 00:28:34.460
and draw the palms together and here we

00:28:34.460 --> 00:28:36.650
go again shifting our weight now to the

00:28:36.650 --> 00:28:40.000
right foot lifting up through the heart

00:28:40.000 --> 00:28:43.280
slowly lift your left knee sole of the

00:28:43.280 --> 00:28:48.530
left foot parallel to the earth it's

00:28:48.530 --> 00:28:54.250
like I'm dealing with some stuff - hmm

00:28:54.250 --> 00:28:58.480
human love it slide the left fingertips

00:28:58.480 --> 00:29:02.060
down the left leg and then carve a line

00:29:02.060 --> 00:29:03.800
with the left knee through Center as we

00:29:03.800 --> 00:29:07.400
explore our balancing posture here so it

00:29:07.400 --> 00:29:09.070
might just be here today

00:29:09.070 --> 00:29:11.090
shoulder blades really drawing together

00:29:11.090 --> 00:29:13.640
heart lifting lengthening the tailbone

00:29:13.640 --> 00:29:18.760
down or we'll continue the journey

00:29:18.760 --> 00:29:21.230
staying nice and long in the spine is

00:29:21.230 --> 00:29:23.960
you slowly transition hand to the arch

00:29:23.960 --> 00:29:26.690
and we begin to slowly kick the left

00:29:26.690 --> 00:29:28.880
foot up towards the sky hold on to a

00:29:28.880 --> 00:29:30.830
strong focus find a little focal point a

00:29:30.830 --> 00:29:32.900
little just you to lay your gaze upon

00:29:32.900 --> 00:29:35.090
and then you let's see what it what's in

00:29:35.090 --> 00:29:36.710
store today here as you kick the left

00:29:36.710 --> 00:29:41.510
foot up draw the shoulders away soft in

00:29:41.510 --> 00:29:43.420
the skin to the face

00:29:43.420 --> 00:29:45.980
taking some inappropriate mudra in the

00:29:45.980 --> 00:29:47.270
right hand if you did it in the left

00:29:47.270 --> 00:29:48.230
just kidding

00:29:48.230 --> 00:29:52.910
maybe it's just reaching forward again

00:29:52.910 --> 00:29:56.690
if you fall we'll catch yet can't expect

00:29:56.690 --> 00:29:58.790
not to fall right if you're going to be

00:29:58.790 --> 00:30:00.260
doing something that's awesome for you

00:30:00.260 --> 00:30:02.770
pushing boundaries trying new things

00:30:02.770 --> 00:30:07.880
building attracting you got to do the

00:30:07.880 --> 00:30:09.320
work so if you fall don't worry just

00:30:09.320 --> 00:30:13.100
come back to it nice and slow nothing

00:30:13.100 --> 00:30:16.720
like a balancing posture to keep it real

00:30:16.720 --> 00:30:21.800
right you cannot fake that but how do

00:30:21.800 --> 00:30:26.090
you handle it hmm so one more breath

00:30:26.090 --> 00:30:27.860
wherever you are and even if you have

00:30:27.860 --> 00:30:30.320
already fallen out let's all come here

00:30:30.320 --> 00:30:32.390
interlacing the fingertips and squeezing

00:30:32.390 --> 00:30:34.760
the left knee in and up towards the

00:30:34.760 --> 00:30:38.410
heart lift your heart stand up tall and

00:30:38.410 --> 00:30:41.460
with control release open the palms

00:30:41.460 --> 00:30:46.980
Mountain Pose close your eyes big breath

00:30:46.980 --> 00:30:52.950
in big breath out now here we'll return

00:30:52.950 --> 00:30:54.899
to the mantra I attract repeat it to

00:30:54.899 --> 00:31:02.549
quietly to yourself and one last time

00:31:02.549 --> 00:31:04.679
inhale send the fingertips out left to

00:31:04.679 --> 00:31:07.710
right this time really really reach this

00:31:07.710 --> 00:31:10.700
is a good as this is Kate Winslet here

00:31:10.700 --> 00:31:15.020
keep bringing up Kate in this yoga camp

00:31:15.020 --> 00:31:19.440
maybe she'll come on as a guest I'll

00:31:19.440 --> 00:31:21.480
take a little Leo too I'll take anyone

00:31:21.480 --> 00:31:26.580
just getting one more breath here exhale

00:31:26.580 --> 00:31:29.460
bring it in bring it all in I attract

00:31:29.460 --> 00:31:30.899
palms together at the heart

00:31:30.899 --> 00:31:36.840
yes inhale expansion exhale hands to

00:31:36.840 --> 00:31:38.720
heart

00:31:38.720 --> 00:31:42.120
beautiful shape palms together inhale

00:31:42.120 --> 00:31:46.429
one more time and exhale hands to heart

00:31:46.429 --> 00:31:50.700
we bring the palms together namaste I'm

00:31:50.700 --> 00:31:53.779
just going to gently bow the head

00:31:55.250 --> 00:31:59.100
stretch the back of the neck here and

00:31:59.100 --> 00:32:01.860
then this is a fun little fold I'm going

00:32:01.860 --> 00:32:04.230
to slowly begin to turn my fingertips

00:32:04.230 --> 00:32:07.890
downward nice and slow

00:32:07.890 --> 00:32:10.380
peek at me if you need to and stay here

00:32:10.380 --> 00:32:12.270
for a second chin to chest fingertips

00:32:12.270 --> 00:32:15.659
down and then draw the navel in towards

00:32:15.659 --> 00:32:19.049
the spine and make your way all the way

00:32:19.049 --> 00:32:26.970
down forward fold good inhale halfway

00:32:26.970 --> 00:32:30.870
lift flat back position last time exhale

00:32:30.870 --> 00:32:33.030
fold

00:32:33.030 --> 00:32:35.590
begin to bend the knees so a couple of

00:32:35.590 --> 00:32:36.940
options here first of all I'm going to

00:32:36.940 --> 00:32:41.800
try but I can to slow me lower my Center

00:32:41.800 --> 00:32:43.390
down my hips down and then grab the

00:32:43.390 --> 00:32:46.420
elbows here and then let the heart lift

00:32:46.420 --> 00:32:50.260
plug in through now if you're like for

00:32:50.260 --> 00:32:52.840
real then I got an option for you

00:32:52.840 --> 00:32:56.370
palms here and then slowly slowly slowly

00:32:56.370 --> 00:32:58.420
fingertips or palms on the earth reach

00:32:58.420 --> 00:33:01.600
forward and then lower bump all the way

00:33:01.600 --> 00:33:04.180
to the ground I still have a nice kind

00:33:04.180 --> 00:33:06.600
of top thing here elbows now again I

00:33:06.600 --> 00:33:09.940
know this might be impossible maybe you

00:33:09.940 --> 00:33:12.400
just take nice wide wide space so

00:33:12.400 --> 00:33:15.090
there's all different options here

00:33:15.090 --> 00:33:20.860
elbows excuse me hands on the elbows so

00:33:20.860 --> 00:33:29.680
we're here or here or here just take a

00:33:29.680 --> 00:33:31.510
second to lift your heart let it shine

00:33:31.510 --> 00:33:35.680
through draw the shoulders down and then

00:33:35.680 --> 00:33:37.360
if your bum is lifted go ahead and

00:33:37.360 --> 00:33:40.170
release the fingertips to the earth and

00:33:40.170 --> 00:33:42.700
allow your bum to come down and then

00:33:42.700 --> 00:33:44.860
everyone bring your fingertips or your

00:33:44.860 --> 00:33:46.270
palms to the side and just shoot your

00:33:46.270 --> 00:33:48.460
bum back so we're going to lift the bum

00:33:48.460 --> 00:33:50.380
and send it back straightening through

00:33:50.380 --> 00:33:53.380
the legs center yourself on the mat and

00:33:53.380 --> 00:33:57.250
then inhale reach up exhale forward fold

00:33:57.250 --> 00:33:59.530
paschimottanasana belly comes to the top

00:33:59.530 --> 00:34:02.680
of the thighs we try our best and we

00:34:02.680 --> 00:34:04.960
release the crown of the head towards

00:34:04.960 --> 00:34:05.440
the toes

00:34:05.440 --> 00:34:07.900
this time tug your shoulders back let

00:34:07.900 --> 00:34:12.940
your heart open big breath in nice

00:34:12.940 --> 00:34:20.080
breath out great slowly roll it up take

00:34:20.080 --> 00:34:24.040
the right knee lift it up and then we're

00:34:24.040 --> 00:34:25.630
just going to keep we're not going to

00:34:25.630 --> 00:34:26.710
cross say we're going to keep it inside

00:34:26.710 --> 00:34:31.210
as we hug right knee to left elbow or

00:34:31.210 --> 00:34:33.580
left elbow right knee rather and then

00:34:33.580 --> 00:34:36.159
again clasp the elbows here press into

00:34:36.159 --> 00:34:38.889
the extended leg and begin to find your

00:34:38.889 --> 00:34:44.489
twist nice and gentle

00:34:44.690 --> 00:34:47.869
breathe deeply

00:34:47.869 --> 00:34:52.440
and then slowly release same thing on

00:34:52.440 --> 00:34:55.409
the other side hook right elbow to left

00:34:55.409 --> 00:35:00.930
knee and then we clasp the elbows inhale

00:35:00.930 --> 00:35:03.240
so practicing a couple different ways to

00:35:03.240 --> 00:35:05.640
just break the habit of kind of cranking

00:35:05.640 --> 00:35:08.700
and muscling into these twists taking

00:35:08.700 --> 00:35:14.240
each vertebrae on along for the ride

00:35:17.780 --> 00:35:21.359
close your eyes one more breath here sit

00:35:21.359 --> 00:35:29.599
up nice and tall and then gently release

00:35:29.599 --> 00:35:33.420
send the legs out long come to lie flat

00:35:33.420 --> 00:35:38.099
on your back hug the knees up towards

00:35:38.099 --> 00:35:39.869
the chest give yourself a big hug and

00:35:39.869 --> 00:35:42.089
then just rock a little side to side

00:35:42.089 --> 00:35:44.730
here for a little bit finding what feels

00:35:44.730 --> 00:35:46.890
good as you gently rock left to right

00:35:46.890 --> 00:35:49.349
maybe you take the palms to the kneecaps

00:35:49.349 --> 00:35:54.510
and draw big circles here really kick up

00:35:54.510 --> 00:36:02.490
your breath kick it up a notch here and

00:36:02.490 --> 00:36:04.200
then we'll release the soles of feet to

00:36:04.200 --> 00:36:07.380
the ground inhale reach the right foot

00:36:07.380 --> 00:36:09.829
up high exhale cross it over

00:36:09.829 --> 00:36:12.540
thread the needle here reaching

00:36:12.540 --> 00:36:15.630
interlacing behind the left thigh press

00:36:15.630 --> 00:36:17.730
the right elbow out towards the right

00:36:17.730 --> 00:36:20.910
leg and left shin parallel to the

00:36:20.910 --> 00:36:23.040
ceiling a little reclined one-legged

00:36:23.040 --> 00:36:26.640
pigeon here squeeze lengthen through the

00:36:26.640 --> 00:36:28.290
back of the neck close your eyes here

00:36:28.290 --> 00:36:30.920
and enjoy

00:36:37.960 --> 00:36:40.599
for your final breath you might extend

00:36:40.599 --> 00:36:46.990
the left leg up high really flexing the

00:36:46.990 --> 00:36:50.800
left toes towards your face and then

00:36:50.800 --> 00:36:52.480
releasing and doing the same thing on

00:36:52.480 --> 00:36:55.990
the other side right foot down inhale

00:36:55.990 --> 00:36:58.660
big breath to lift the left foot up drop

00:36:58.660 --> 00:37:02.109
that left hip hip suit hip sugar hip

00:37:02.109 --> 00:37:04.990
socket down sorry and then cross the

00:37:04.990 --> 00:37:12.579
left ankle over the right by beautiful

00:37:12.579 --> 00:37:16.420
when you're ready thread the needle chin

00:37:16.420 --> 00:37:19.930
parallel we kind of press the left elbow

00:37:19.930 --> 00:37:21.910
out towards the left thigh that's

00:37:21.910 --> 00:37:24.790
applicable for you and then we squeeze

00:37:24.790 --> 00:37:30.069
legs up and close your eyes tuck your

00:37:30.069 --> 00:37:32.020
chin into your chest again big breaths

00:37:32.020 --> 00:37:35.069
here enjoy

00:37:40.800 --> 00:37:43.150
then maybe for your last breath or two

00:37:43.150 --> 00:37:46.859
you extend the right leg up high

00:37:46.859 --> 00:37:51.270
flexing right toes towards your face

00:37:54.300 --> 00:37:58.660
gently releasing everything feet come to

00:37:58.660 --> 00:38:02.590
the earth you send the fingertips out

00:38:02.590 --> 00:38:05.230
left to right inhale press up off the

00:38:05.230 --> 00:38:08.320
toes exhale melting the legs to the left

00:38:08.320 --> 00:38:12.280
right back to Center with the inhale and

00:38:12.280 --> 00:38:18.150
exhale to the right inhale the center

00:38:18.150 --> 00:38:20.650
exhale soles of the feet to the mat

00:38:20.650 --> 00:38:26.800
slide it down well slide the legs all

00:38:26.800 --> 00:38:29.590
the way out then flip your palms up let

00:38:29.590 --> 00:38:33.150
your arms rest gently at your sides

00:38:34.020 --> 00:38:36.910
take a second to wiggle the toes if you

00:38:36.910 --> 00:38:40.450
need to rock the ankles make sure you're

00:38:40.450 --> 00:38:45.850
not gripping or holding anywhere and

00:38:45.850 --> 00:38:51.010
close your eyes one last time connect to

00:38:51.010 --> 00:38:53.109
the mantra what do you want to attract

00:38:53.109 --> 00:38:57.160
what do you want to manifest this year

00:38:57.160 --> 00:38:59.710
in the next stage and the next month the

00:38:59.710 --> 00:39:03.760
next week so we practice being present

00:39:03.760 --> 00:39:06.220
in the moment but we also understand the

00:39:06.220 --> 00:39:15.720
power of envisioning imagining and then

00:39:15.720 --> 00:39:18.250
manifesting I totally believe in it and

00:39:18.250 --> 00:39:19.869
you'll go daydream is a perfect example

00:39:19.869 --> 00:39:23.320
of that and one day I'll just break it

00:39:23.320 --> 00:39:24.760
down and tell you the whole story but

00:39:24.760 --> 00:39:28.180
not a month goes by almost a week not a

00:39:28.180 --> 00:39:32.260
week goes by where we don't go whoa that

00:39:32.260 --> 00:39:34.359
just totally manifested itself put it

00:39:34.359 --> 00:39:37.710
out there boom

00:39:38.900 --> 00:39:47.610
we attracted that wow it works close

00:39:47.610 --> 00:39:50.100
your eyes if they are not now and just

00:39:50.100 --> 00:39:51.870
let a big old blanket of love wash over

00:39:51.870 --> 00:39:54.930
you take a deep breath in lots of love

00:39:54.930 --> 00:40:01.250
in lots of love out nice work today

00:40:04.200 --> 00:40:07.549
home stretch guys

00:40:07.800 --> 00:40:12.110
take care namaste

00:40:22.319 --> 00:40:24.349
Oh