WEBVTT

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hello my friends and welcome to 30 days

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of yoga camp it's day 27 wowie wowie

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Zowie the mantra today is I am grateful

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and I am super grateful for this

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experience with you this journey with

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you thus far let's get started

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okeydoke welcome today we're going to

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begin in a nice comfortable seat right

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away draw your palms together and as

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you're getting settled in here give

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yourself a nice little rub in the hand

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create a little heat again take your

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time getting there maybe you're still

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getting on your mat catch up when you

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can by bringing the palms together

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owning this moment taking this time for

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you hopefully you've had a nice journey

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thus far I am proud of us we're going to

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take the hands and we're going to move

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even faster creating more heat more

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friction just building up some energy

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here and we're going to take it right to

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the tops of the shoulders here right

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where these thick muscles are the traps

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nice and easy and you can relax the

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shoulders down

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and you can begin to find some movement

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of the head and the neck

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maybe this turns into a little massage

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and then we'll bring up oops hit my mic

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and then we'll bring the palms together

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once again and do the same thing

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creating a little energy a little

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friction boys and gals and then to the

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heart or the heart center heart space

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start to breathe deeper breaths here

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just notice where you're at today except

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where you are today and one more time

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palms together we give it a rub last

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time here really get it going maybe it's

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truly where you are and you're rubbing

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maybe it's hot where you are so you're

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hardcore

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keep it going even faster even faster

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and then right on your face paid breaths

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here awesome and slowly release palms

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come together this time and stillness

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right at your heart center press the

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elbows left to right sit up nice and

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tall with the soft gaze here go ahead

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and close your eyes we'll take a deep

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breath in deep breath out as you just

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ground in this moment and we connect to

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our mantra today the mantra or the

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affirmation today is I am grateful need

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I say anything more repeat the mantra

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quietly to yourself I am grateful I am

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grateful

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and one last time take it with you I am

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grateful and interlace the fingertips

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press the palms forward up and all the

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way back take a second here to

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teeter-totter just stretching out

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through the side body maybe you continue

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the mantra to yourself you're rocking

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and rolling with it

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I am grateful gratitude

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hmmmmmm the best medicine

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after a couple Teeter totters left to

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right checking in with the weight of the

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legs finding your opposition here some

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not just stretching but connecting to

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the energetic body we know after a

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little bit of time here or when the arms

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feel like they're about to fall off

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release fingertips down loop the

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shoulders and begin to walk the

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fingertips oh the pinkies rather all the

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way back towards each other here so

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using the earth to walk it back and just

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noticing where you're at today so it may

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be here for you okay in time I've been

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able to walk my pinkies together and

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then pressing up and away so out of the

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fingertips not collapsing lift your

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heart close your eyes here again begin

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to deepen the breath

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even more hmm

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and slowly we'll release flip the palms

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take a look at them if you need to give

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your wrists or your forms a little

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massage here 10 to it and then just I

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want you to look at your hands just so

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that you take the awareness of your

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hands or palms your fingers with you as

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we dive forward onto all fours when you

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arrive

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tabletop position nice and strong

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then here we go looping the shoulders

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press away from your yoga mat right away

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we're going to press in on the tops of

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the feet and just for a five seconds

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hover lift the knees hover in this

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tabletop here making sure the spine is

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organized from the crown of the head to

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the tip of the tail press into all ten

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fingerprints press into all ten toes try

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deep breath in and slowly release send

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it back Child's Pose melt your heart

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feel this nice soft opening through the

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shoulders breathe

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and then pressing into all ten

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fingerprints pressing into the tops of

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the feet slide through all the way onto

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the belly press into your foundation

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here pull the elbows back inhale Cobra

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exhale release great curl the toes under

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press to all fours

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then curl it curl the toes under if they

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aren't already here and then send it up

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to down dog sorry that was redundant

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curl your toes under and then curl your

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toes under press and all ten knuckles

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try to enjoy this downward dog today so

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one thing about this journey or

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sometimes when we take on a goal is we

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get so focus on the goal that sometimes

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we slip into that robot zone of like

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alright as long as I'm doing it right

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but don't forget to enjoy remember that

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mantra hmmm checking in and then slowly

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lowering back to all fours great press

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into the tops of the feet press away

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from your yoga mat inhale hugging navel

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up towards the spine lower ribs in so

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we're not just collapsing here but

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really connecting to the center already

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I'm going to send my right foot all the

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way up and out turn the right toes down

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level the hips and inhale send the left

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fingertips forward again as if you were

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shaking someone's hand howdy-do and then

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pull the shoulder back into sockets

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we're reaching and then pulling

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essentially we're organizing everything

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you have Domino wall the spine hugging

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energy in towards the midline so I'm not

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collapsing into my right wrist at all or

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at least I'm working to really connect

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to my energy it's tough

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big breath in big breath out release

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switch start by lifting the left leg up

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high inhale go through your checklist

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building strength from the inside out

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working on finding support from within

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this stuff matters especially if you

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want to grow your asana practice and do

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fun silly things it's really not about

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that it's about really being healthy and

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strong till you're 90 or beyond reach

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the right fingertips forward plug that

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shoulder in just explore here beginning

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to wake up the entire body every cell

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and then release send it back Child's

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Pose allow that experience to stimulate

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and inspire your breath so the practice

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of yoga can be hard there are hard times

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where we have to find that support and

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build strength but sometimes I find I

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make it harder on myself mostly because

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of my mind so so I love yoga camp will

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keep kewpie keep the mind and body

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working together try to stay present in

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the practice so take one moment here to

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repeat the mantra I'm grateful

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notice how you feel they're grateful for

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this experience can we even be grateful

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for the challenge the things that are

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buggers knowing that they can also teach

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us guide us here we go back to all fours

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strong foundation here press away from

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the earth here we go sending the left

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leg excuse me right leg out left

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fingertips forward so working in

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opposition here we inhale expand exhale

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nose to knee and then something a little

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bit different today I'm going to place

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that down and then move to the other

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side so work we're switching to the

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inhale extend exhale nose to knee and

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then release and then we switch

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inhale expansion exhale nose to knee

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navel draws up and then release and then

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keep it going find your breath so we're

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switching talk about Yoga for the brain

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if you right now if you feel like boom

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then you're not alone

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keep it going

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try to inhale as you extend exhale as

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you round it in maybe retaining the

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breath as you switch and even it out and

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after you even and out will curl the

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toes under and send it up to down dog

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that's where we'll meet put five deep

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breaths in and out and

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after your fifth breath take the feet

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all the way up towards the front edge

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nice slow walk or hop to the top take a

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nice forward fold here clasping opposite

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elbows rocking a little side to side if

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it feels good you know what to do here

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then releasing the arms pressing into

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all four corners of your sweet feet here

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engaging through the legs tuck the chin

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into the chest super actively today so

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really round through the upper back body

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and then when you're ready roll it up

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loop the shoulders big circles with the

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shoulders today as you stand up nice and

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tall come into your Mountain Pose turn

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the pinkies forward give yourself a

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little extra space here so today so

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really take up some space

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allow the armpit chest to breathe here

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so kind of like airplane arms here open

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open then big breaths as you ground down

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through the feet draw down with the

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shoulder heads down with the pinky and

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then find lifts so basically find lips

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where you can and find places to ground

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where you can and slowly draw the

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pinkies in a little bit Mountain Pose

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big breaths and slowly draw the palms to

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the heart and just a quick second here

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to create a little space and the head

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the neck mmm joining circles with the

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nose and then head back to Center we'll

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interlace the fingertips and press the

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palms forward up and back once again

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nice and easy staying connected to your

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feet all four corners teeter totter

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fancy yoga term teeter totter a little

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left-to-right stretching the skin

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Side buddy but also maintaining that

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lift up through the center channel so if

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you're kind of spilling all your guts

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out here hug the navel in a little bit

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find places to just kind of hug in just

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play and then we'll inhale the center

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carve a line with the nose look up

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exhale release the fingertips rain

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everything down forward fold nice on

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your next breath in halfway lift

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see if you can find something new today

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here and then on an exhale forward fold

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press into the feet inhale reach for the

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sky full body stretch full body

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experience exhale hands to heart again

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inhale we reach exhale we fold soft

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knees inhale halfway lift find something

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new extension and on your exhale slide

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it down again reaching for the sky press

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into the earth big breath here exhale

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hands to heart

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namaste here we go inhale adding on this

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time reach it up exhale opening the

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shoulders as you fold it down inhale

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halfway lift exhale forward fold plant

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the palms bend your knees step the right

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toes back followed by the left

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plank spread the palms super wide draw

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the shoulder heads away from the ears

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soft bend in the elbows really engage

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your core lift from the inner thighs

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here and then spike your heels towards

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the back edge of your mat big breath in

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as you grow the neck even longer and

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then exhale bend the elbows hug them

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into the side body or a nice 45 degree

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angle here as you lower all the way to

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the ground flip onto the tops of the

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feet and inhale Cobra exhale release

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inhale to all fours or up to plank so

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Yogi's choice here if you want a little

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more heat come up to that plank if you

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want to cool it down keep it soft knees

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and then to down dog everyone from Down

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Dog drop the left heel inhale lift the

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right leg up high exhale squeeze nose to

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knee and step it up into your nice low

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lunge feel free to lower the back knee

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here take a couple moments to explore

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the lower body today shine some light in

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the dark places linger in the places

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that need you linger in sore spots you

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can work it hard maybe come back to that

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low lunge wherever you are

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everyone loop the shoulders inhale let

00:17:02.410 --> 00:17:05.020
your heart shine forward and then exhale

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plant the palms step the right toes back

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slowly lower down belly to Cobra or

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chaturanga to upward facing dog take a

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deep breath in here and then exhale

00:17:16.689 --> 00:17:19.569
knees or to plank and then to your down

00:17:19.569 --> 00:17:23.709
dog then drop the right heel lift the

00:17:23.709 --> 00:17:25.740
left leg up high as you breathe in

00:17:25.740 --> 00:17:28.270
squeeze nose to knee connect to your

00:17:28.270 --> 00:17:31.510
strength and step it up explore this

00:17:31.510 --> 00:17:34.060
nice low lunge opening up through the

00:17:34.060 --> 00:17:37.170
hip creases opening up through the hips

00:17:37.170 --> 00:17:40.330
and back to the legs wheels nice and

00:17:40.330 --> 00:17:46.620
slow continue to deepen your breath and

00:17:46.620 --> 00:17:49.210
then whether the back knee is lowered or

00:17:49.210 --> 00:17:51.160
lifted everyone loop your shoulders grow

00:17:51.160 --> 00:17:52.630
light on your fingertips and let your

00:17:52.630 --> 00:17:56.290
heart radiate forward well right radiate

00:17:56.290 --> 00:18:00.270
forward been talking a lot these days

00:18:00.270 --> 00:18:02.620
then plant the palms step the left toes

00:18:02.620 --> 00:18:04.300
back and move through your flow you can

00:18:04.300 --> 00:18:07.060
always skip it moving belly to Cobra or

00:18:07.060 --> 00:18:11.200
chaturanga to updog start to have a

00:18:11.200 --> 00:18:12.250
little fun today

00:18:12.250 --> 00:18:14.920
give thanks for your limbs for your body

00:18:14.920 --> 00:18:21.180
I am grateful downward facing dog

00:18:21.180 --> 00:18:23.950
bend the knees inhale look forward walk

00:18:23.950 --> 00:18:26.149
it up to the top or hop it up

00:18:26.149 --> 00:18:31.969
to the top forward fold inhale halfway

00:18:31.969 --> 00:18:37.279
lift exhale fold inhale reach for the

00:18:37.279 --> 00:18:40.969
sky big breath in exhale hands to heart

00:18:40.969 --> 00:18:43.659
and namaste

00:18:43.959 --> 00:18:51.919
big breath in here big breath out big

00:18:51.919 --> 00:18:57.049
breath in to reach it up exhale forward

00:18:57.049 --> 00:18:57.589
fold

00:18:57.589 --> 00:19:03.289
enjoy inhale halfway lift pull the

00:19:03.289 --> 00:19:06.759
shoulders back exhale soften and release

00:19:06.759 --> 00:19:09.379
plant the palms step or hop it back to

00:19:09.379 --> 00:19:13.519
plank and slowly lower down valley to

00:19:13.519 --> 00:19:16.519
Cobra or chaturanga to upward facing dog

00:19:16.519 --> 00:19:19.459
everyone inhale open your heart and

00:19:19.459 --> 00:19:24.739
exhale to your down dog send the hips up

00:19:24.739 --> 00:19:29.349
high send the heart towards your thighs

00:19:29.349 --> 00:19:31.459
and when you're ready drop the left heel

00:19:31.459 --> 00:19:33.499
and we'll inhale lift the left leg up

00:19:33.499 --> 00:19:36.619
high spread the right toes lift from the

00:19:36.619 --> 00:19:39.129
right inner thigh then when you're ready

00:19:39.129 --> 00:19:42.439
send that knee up towards your heart and

00:19:42.439 --> 00:19:44.779
try to touch nose to knee and then we'll

00:19:44.779 --> 00:19:47.359
step it up into the lunge great inhale

00:19:47.359 --> 00:19:50.629
heart radiates forward exhale pivot on

00:19:50.629 --> 00:19:51.319
the back foot

00:19:51.319 --> 00:19:56.239
and slowly we rise up warrior one strong

00:19:56.239 --> 00:19:58.759
legs press into the knife edge of that

00:19:58.759 --> 00:20:02.269
back foot super-sharp engaging the left

00:20:02.269 --> 00:20:06.379
inner thigh reach it up great pull back

00:20:06.379 --> 00:20:08.269
through the right hip crease lifting up

00:20:08.269 --> 00:20:09.889
through the front body grounding through

00:20:09.889 --> 00:20:14.149
the back body inhale in exhale warrior

00:20:14.149 --> 00:20:19.519
two send the arms out wide keep going to

00:20:19.519 --> 00:20:23.629
your checklist stay curious then we'll

00:20:23.629 --> 00:20:25.669
flip the right palm up and reach the

00:20:25.669 --> 00:20:27.439
right fingertips forward as you do this

00:20:27.439 --> 00:20:29.179
sink into that front knee so front knee

00:20:29.179 --> 00:20:31.519
over front ankle and we reach forward

00:20:31.519 --> 00:20:33.019
keep the front knee over front ankle as

00:20:33.019 --> 00:20:35.589
you send it back peaceful warrior

00:20:35.589 --> 00:20:39.670
stretch inhale open your heart

00:20:39.670 --> 00:20:45.010
exhale extended side angle your version

00:20:48.130 --> 00:20:52.220
inhale in exhale dial your heart back to

00:20:52.220 --> 00:20:54.920
Center plant the palms and we move

00:20:54.920 --> 00:20:57.140
through a vinyasa or send it straight to

00:20:57.140 --> 00:21:03.290
down dog then from Down Dog drop the

00:21:03.290 --> 00:21:05.000
right heel lift the left leg up high

00:21:05.000 --> 00:21:09.380
inhale exhale squeeze draw your knee up

00:21:09.380 --> 00:21:10.760
towards your heart try to touch your

00:21:10.760 --> 00:21:13.670
nose towards your knee good and step it

00:21:13.670 --> 00:21:15.530
up find that low lunge first here today

00:21:15.530 --> 00:21:19.400
so stretching through the legs and then

00:21:19.400 --> 00:21:22.070
pivoting on the back foot and rising up

00:21:22.070 --> 00:21:27.800
warrior one so right toes turn in we

00:21:27.800 --> 00:21:29.330
press into the outer edge of that foot

00:21:29.330 --> 00:21:31.670
we sink deep so drop your Center down

00:21:31.670 --> 00:21:35.270
and bend that front knee then inhale

00:21:35.270 --> 00:21:40.000
reach the arms up big breath in here

00:21:40.000 --> 00:21:45.350
exhale open up warrior two make it

00:21:45.350 --> 00:21:45.860
happen

00:21:45.860 --> 00:21:49.220
hmm enjoy as you flip the left palm up

00:21:49.220 --> 00:21:50.360
we're going to reach left fingertips

00:21:50.360 --> 00:21:52.670
forward front knee over front ankle

00:21:52.670 --> 00:21:54.230
do your best reaching forward up and

00:21:54.230 --> 00:21:55.700
back as I keep that bend in the front

00:21:55.700 --> 00:21:58.820
knee peaceful warrior extension through

00:21:58.820 --> 00:22:00.200
the crown draw the shoulders away from

00:22:00.200 --> 00:22:01.670
the ears do an awesome

00:22:01.670 --> 00:22:06.110
inhale exhale slowly shifting to

00:22:06.110 --> 00:22:10.190
extended side angle your version so this

00:22:10.190 --> 00:22:12.050
idea that's not really what we do but

00:22:12.050 --> 00:22:13.910
how we do it so how you're connecting

00:22:13.910 --> 00:22:16.220
the poses and the way that you're

00:22:16.220 --> 00:22:22.210
embracing it today one more breath here

00:22:23.110 --> 00:22:25.820
and then we'll slowly dial it back down

00:22:25.820 --> 00:22:28.310
to the low lunge yeah

00:22:28.310 --> 00:22:30.050
plant the palms and move through a

00:22:30.050 --> 00:22:33.440
vinyasa or feel free to skip it we'll

00:22:33.440 --> 00:22:36.340
meet downward facing dog

00:22:36.340 --> 00:22:39.230
you got it definitely pushing the

00:22:39.230 --> 00:22:40.730
boundary if you're new to the practice

00:22:40.730 --> 00:22:43.420
take breaks when you need to Darwin's

00:22:43.420 --> 00:22:45.260
even if you're not new to the practice

00:22:45.260 --> 00:22:48.530
right stay proud of it and then we'll

00:22:48.530 --> 00:22:50.480
walk it up to the top or hop jump float

00:22:50.480 --> 00:22:52.880
to the top

00:22:52.880 --> 00:22:56.630
and take a nice forward fold inhale

00:22:56.630 --> 00:23:01.940
halfway lift exhale bow inhale reach for

00:23:01.940 --> 00:23:05.690
the sky my friends enjoy this move and

00:23:05.690 --> 00:23:08.860
exhale hands to your heart

00:23:08.860 --> 00:23:11.570
great let's keep it going inhale reach

00:23:11.570 --> 00:23:15.830
for the sky big exhale as you send it

00:23:15.830 --> 00:23:20.450
down inhale long spine halfway lift

00:23:20.450 --> 00:23:25.670
exhale forward fold then the knees plant

00:23:25.670 --> 00:23:29.750
the palms step or hop it back option to

00:23:29.750 --> 00:23:30.980
cultivate strength here by moving

00:23:30.980 --> 00:23:33.500
through the vinyasa or feel free to save

00:23:33.500 --> 00:23:35.120
it for later send it straight to down

00:23:35.120 --> 00:23:41.540
dog that's where we'll meet and here we

00:23:41.540 --> 00:23:43.490
go again dropping the left heel inhale

00:23:43.490 --> 00:23:45.290
lift the right leg up high square the

00:23:45.290 --> 00:23:47.920
hips press into both palms evenly and

00:23:47.920 --> 00:23:50.240
slowly bending the knee cultivate

00:23:50.240 --> 00:23:52.580
strength shifting forward and then to

00:23:52.580 --> 00:23:56.120
your low lunge once again same little

00:23:56.120 --> 00:23:57.800
sequence here we'll add on one more

00:23:57.800 --> 00:24:01.760
thing inhale open the heart exhale keep

00:24:01.760 --> 00:24:03.470
it nice and low here challenge yourself

00:24:03.470 --> 00:24:05.570
as you pivot on the back foot and rise

00:24:05.570 --> 00:24:07.430
up warrior one pull the right hip crease

00:24:07.430 --> 00:24:17.750
back inhale in exhale warrior two stick

00:24:17.750 --> 00:24:19.190
with your breath as you reach the right

00:24:19.190 --> 00:24:21.860
fingertips forward up and back peaceful

00:24:21.860 --> 00:24:24.020
warrior find extension through the crown

00:24:24.020 --> 00:24:28.640
long beautiful neck inhale exhale

00:24:28.640 --> 00:24:33.280
extended side angle your version

00:24:38.180 --> 00:24:41.460
and inhale in this time on your exhale

00:24:41.460 --> 00:24:44.040
dial your heart back to center pivot on

00:24:44.040 --> 00:24:47.070
your back foot then slowly we're going

00:24:47.070 --> 00:24:48.950
to step that back foot in halfway

00:24:48.950 --> 00:24:51.930
fingertips walk in front of the foot and

00:24:51.930 --> 00:24:54.150
we slowly shift onto that standing leg

00:24:54.150 --> 00:24:57.900
lifting the back leg for half splits so

00:24:57.900 --> 00:24:59.040
this will be a little different for

00:24:59.040 --> 00:25:00.080
everyone

00:25:00.080 --> 00:25:02.400
careful not to lock your standing leg

00:25:02.400 --> 00:25:04.620
it's a little soft Bend and that knee as

00:25:04.620 --> 00:25:06.830
you press away from your foundation

00:25:06.830 --> 00:25:10.020
careful not to grip in the toes and turn

00:25:10.020 --> 00:25:11.640
your left toes down with from your left

00:25:11.640 --> 00:25:14.820
inner thigh so if you're here see if you

00:25:14.820 --> 00:25:18.480
can turn left toes down and in time

00:25:18.480 --> 00:25:21.870
we'll grow this tall tall tall for a fun

00:25:21.870 --> 00:25:23.490
little challenge you can take the right

00:25:23.490 --> 00:25:25.980
hand wrap it around the right cat and

00:25:25.980 --> 00:25:28.500
then hold on to your Drishti or focal

00:25:28.500 --> 00:25:31.350
point as you try to do this while

00:25:31.350 --> 00:25:34.950
talking now as you wrap the left hand to

00:25:34.950 --> 00:25:37.650
the calf as well just for fun just as a

00:25:37.650 --> 00:25:42.180
place to build to eventually we draw the

00:25:42.180 --> 00:25:44.730
nose the gaze towards the navel hahahaha

00:25:44.730 --> 00:25:46.950
okay here we go everyone big breath in

00:25:46.950 --> 00:25:49.560
here and you just got a trust don't even

00:25:49.560 --> 00:25:51.840
look back no looking back just soften

00:25:51.840 --> 00:25:53.580
through that standing leg and come back

00:25:53.580 --> 00:25:54.950
to your nice low lunge

00:25:54.950 --> 00:25:58.740
yaeh plant the palms move through a

00:25:58.740 --> 00:26:02.100
vinyasa we'll meet in child's pose great

00:26:02.100 --> 00:26:09.450
work send the hips back take a rest here

00:26:09.450 --> 00:26:14.240
close your eyes relax your jaw

00:26:18.990 --> 00:26:21.549
how about some nice nourishing breaths

00:26:21.549 --> 00:26:29.010
here chances are you could use them

00:26:29.010 --> 00:26:33.039
balance the system out get some fresh

00:26:33.039 --> 00:26:41.980
fresh blood fresh oxygen we just take a

00:26:41.980 --> 00:26:44.740
second really today with the mantra to

00:26:44.740 --> 00:26:46.690
appreciate appreciate our bodies

00:26:46.690 --> 00:26:49.179
appreciate this practice appreciate this

00:26:49.179 --> 00:26:56.789
community and let's press me the toes

00:26:56.789 --> 00:27:00.490
spread the palms press into all ten

00:27:00.490 --> 00:27:02.740
fingerprints as you come back up curl

00:27:02.740 --> 00:27:05.490
the toes under and send the hips up high

00:27:05.490 --> 00:27:10.299
down dog here we go we got this move

00:27:10.299 --> 00:27:11.590
with your breath drop the right heel

00:27:11.590 --> 00:27:13.960
inhale lift the left leg up high

00:27:13.960 --> 00:27:15.880
lots of awareness in this three-legged

00:27:15.880 --> 00:27:18.149
dog here you got it

00:27:18.149 --> 00:27:20.830
when you're ready on an exhale shift

00:27:20.830 --> 00:27:25.120
your weight forward nose to knee and

00:27:25.120 --> 00:27:27.070
step it up nice low lunge

00:27:27.070 --> 00:27:29.620
so today establish the low lunge this is

00:27:29.620 --> 00:27:31.179
another experiment for your standing

00:27:31.179 --> 00:27:33.700
postures keep it nice and low open the

00:27:33.700 --> 00:27:36.130
chest open the heart and from here pivot

00:27:36.130 --> 00:27:38.830
on the back foot drop your Center down

00:27:38.830 --> 00:27:42.580
and lift it up so keeping nice and

00:27:42.580 --> 00:27:44.289
little sometimes we come out of the

00:27:44.289 --> 00:27:45.760
standing leg and then it's hard getting

00:27:45.760 --> 00:27:50.260
low so keeping it nice and low today or

00:27:50.260 --> 00:27:54.070
your one moving with your breath here we

00:27:54.070 --> 00:27:57.549
go inhale spread the fingertips exhale

00:27:57.549 --> 00:28:02.440
warrior two strong legs flip the left

00:28:02.440 --> 00:28:04.480
palm inhale reach the left fingertips

00:28:04.480 --> 00:28:06.880
forward up and back peaceful warrior

00:28:06.880 --> 00:28:09.909
draw the shoulders away big beautiful

00:28:09.909 --> 00:28:12.880
breath here inhale exhale as you begin

00:28:12.880 --> 00:28:15.039
to find your extended side angle

00:28:15.039 --> 00:28:20.820
nice and slow mindful

00:28:23.120 --> 00:28:26.730
after a little exploration here inhale

00:28:26.730 --> 00:28:29.490
in big and use your exhale to dial it

00:28:29.490 --> 00:28:32.490
back to your low lunge pivot on the back

00:28:32.490 --> 00:28:37.200
foot or step it up halfway find strong

00:28:37.200 --> 00:28:38.669
connection with that standing foot

00:28:38.669 --> 00:28:40.350
careful not to lock the knee out here

00:28:40.350 --> 00:28:42.090
it's actually easier when we keep the

00:28:42.090 --> 00:28:44.789
muscles engaged also safer walk the

00:28:44.789 --> 00:28:47.059
fingertips forward inhale and exhale

00:28:47.059 --> 00:28:50.070
lift the right leg up I three leg three

00:28:50.070 --> 00:28:55.019
legged splits what standing splits and

00:28:55.019 --> 00:28:56.549
just go with your checklist everything

00:28:56.549 --> 00:28:58.740
we've learned here apply it lifting up

00:28:58.740 --> 00:29:00.179
through the left hip crease hugging

00:29:00.179 --> 00:29:02.999
lower ribs in not crashing down here but

00:29:02.999 --> 00:29:05.970
keeping in a liveness from the crown to

00:29:05.970 --> 00:29:08.850
the tail lift from your right inner

00:29:08.850 --> 00:29:12.450
thigh so if you're here ladies and gents

00:29:12.450 --> 00:29:15.090
draw your right toes down square the

00:29:15.090 --> 00:29:16.889
hips and start to lift from here so it

00:29:16.889 --> 00:29:18.619
may mean that you're not as high today

00:29:18.619 --> 00:29:20.490
but so you're going to backtrack a

00:29:20.490 --> 00:29:24.210
little maybe but for the betterment of

00:29:24.210 --> 00:29:28.470
mankind womankind maybe practice this

00:29:28.470 --> 00:29:31.110
little balance here wrapping the hands

00:29:31.110 --> 00:29:33.450
around the legs notice my shoulders

00:29:33.450 --> 00:29:36.509
still tugging away here hold on to your

00:29:36.509 --> 00:29:38.100
Drishti just give it a little playtime

00:29:38.100 --> 00:29:44.399
here and then wherever you are release

00:29:44.399 --> 00:29:46.169
the fingertips back to the mat send your

00:29:46.169 --> 00:29:48.210
gaze forward soften through the standing

00:29:48.210 --> 00:29:50.399
leg and then just trust as you shoot the

00:29:50.399 --> 00:29:54.559
right toes back nice low lunge yeah yeah

00:29:54.559 --> 00:29:58.429
inhale look forward exhale last vinyasa

00:29:58.429 --> 00:30:00.840
make it awesome if you want to add to it

00:30:00.840 --> 00:30:02.970
maybe sneaking some little baby push-ups

00:30:02.970 --> 00:30:06.869
there you're welcome to I won't be doing

00:30:06.869 --> 00:30:09.749
that but just getting good then everyone

00:30:09.749 --> 00:30:13.610
do send it up to down dog for one breath

00:30:14.389 --> 00:30:18.330
and then slowly lower to your knees take

00:30:18.330 --> 00:30:20.580
the knees together feet together hips

00:30:20.580 --> 00:30:23.340
back bring the fingertips towards the

00:30:23.340 --> 00:30:24.990
outer edges of the feet and come down

00:30:24.990 --> 00:30:28.100
full velocity'

00:30:30.809 --> 00:30:36.390
close your eyes relax your jaw and maybe

00:30:36.390 --> 00:30:39.030
you feel comfortable enough to let the

00:30:39.030 --> 00:30:43.110
mouth open here so a little a little

00:30:43.110 --> 00:30:45.360
mouth mouth breather action here huh

00:30:45.360 --> 00:30:54.659
just let it go feels good then you don't

00:30:54.659 --> 00:30:55.890
have to look up for this I'm going to

00:30:55.890 --> 00:30:57.510
try to guide you through this next thing

00:30:57.510 --> 00:31:00.870
with my voice so stay where you are here

00:31:00.870 --> 00:31:07.760
heavy head shoulders heavy mouth open

00:31:08.750 --> 00:31:11.070
and then slowly we're going to reach the

00:31:11.070 --> 00:31:13.049
fingertips around the shoulders will

00:31:13.049 --> 00:31:14.429
naturally lift we're going to reach the

00:31:14.429 --> 00:31:17.700
fingertips behind to interlace no need

00:31:17.700 --> 00:31:19.679
to bring the palms together here in fact

00:31:19.679 --> 00:31:21.179
we can kind of square at the wrists here

00:31:21.179 --> 00:31:22.860
and then lift the knuckles up towards

00:31:22.860 --> 00:31:23.400
the sky

00:31:23.400 --> 00:31:26.190
so peek at me if you need to but

00:31:26.190 --> 00:31:28.169
otherwise I'll try to disguise you here

00:31:28.169 --> 00:31:30.659
with my voice so this might be a good

00:31:30.659 --> 00:31:31.950
stretch for you in the wrists of the

00:31:31.950 --> 00:31:34.950
forearms again I'm not trying to force

00:31:34.950 --> 00:31:36.750
my palms together here at all that would

00:31:36.750 --> 00:31:38.460
be algae I'm keeping the wrist nice and

00:31:38.460 --> 00:31:42.000
square and a couple shrugs I draw my

00:31:42.000 --> 00:31:43.919
shoulders away from the ears stretch

00:31:43.919 --> 00:31:46.799
there these are small gentle moves as if

00:31:46.799 --> 00:31:48.539
you're shrugging the way we kind of

00:31:48.539 --> 00:31:53.400
shrug one more like mmm gentle shrugging

00:31:53.400 --> 00:31:55.860
of the shoulders it's a little slide

00:31:55.860 --> 00:32:05.760
back and forth let's do one more and

00:32:05.760 --> 00:32:08.159
then slowly release the fingertips well

00:32:08.159 --> 00:32:13.049
with control as impossible and then

00:32:13.049 --> 00:32:15.360
slowly reach the fingertips up that was

00:32:15.360 --> 00:32:18.450
funny my body betrayed me it happens

00:32:18.450 --> 00:32:21.390
slowly coming forward we'll come back to

00:32:21.390 --> 00:32:26.510
all fours great walk the knees out wide

00:32:26.510 --> 00:32:29.010
and then curl the right toes under and

00:32:29.010 --> 00:32:31.320
stretch the backs of the legs here

00:32:31.320 --> 00:32:33.900
back and so one at a time now stretch

00:32:33.900 --> 00:32:36.419
the back the right leg spiking the right

00:32:36.419 --> 00:32:39.299
heel back and then switch left toes curl

00:32:39.299 --> 00:32:43.490
under stretch the left leg

00:32:43.570 --> 00:32:47.210
hmm great and we'll take the legs swing

00:32:47.210 --> 00:32:49.490
them to the right and come to sit on

00:32:49.490 --> 00:32:54.170
your bottom bring the soles of the feet

00:32:54.170 --> 00:32:56.510
together here open the feet like a nice

00:32:56.510 --> 00:33:05.050
book here mmm nothing like a nice book

00:33:05.290 --> 00:33:09.800
what's your favorite book leave in the

00:33:09.800 --> 00:33:11.120
comments below but only if you're

00:33:11.120 --> 00:33:13.670
serious like I love this book this book

00:33:13.670 --> 00:33:16.760
is my favorite go-to book I write it

00:33:16.760 --> 00:33:19.780
more than once or I would read it again

00:33:19.780 --> 00:33:21.650
or just tell us what you're currently

00:33:21.650 --> 00:33:25.880
reading I'm grateful for our time to

00:33:25.880 --> 00:33:28.520
read I'm trying to make more time it's

00:33:28.520 --> 00:33:32.600
stuck on the computer we all love our

00:33:32.600 --> 00:33:37.090
Netflix ok and then after you're done

00:33:37.090 --> 00:33:40.580
considering your book here the feet and

00:33:40.580 --> 00:33:43.070
in the comments sorry grab the ankles

00:33:43.070 --> 00:33:45.140
and loop the shoulders and again we're

00:33:45.140 --> 00:33:46.850
going to do that shrugging motion so

00:33:46.850 --> 00:33:49.940
squeeze the shoulders up to the ears and

00:33:49.940 --> 00:33:54.380
then drawing them down nice and slow

00:33:54.380 --> 00:33:58.720
squeeze and lift and draw them down

00:33:58.720 --> 00:34:00.740
activate through the legs here so this

00:34:00.740 --> 00:34:02.750
feels better so find support by

00:34:02.750 --> 00:34:04.610
grounding the tops of the thighs down

00:34:04.610 --> 00:34:05.900
and lifting through the center channel

00:34:05.900 --> 00:34:08.449
and then just keep the shrug going on

00:34:08.449 --> 00:34:12.040
here up one more times

00:34:16.059 --> 00:34:20.059
mmm neck and shoulder hygiene can never

00:34:20.059 --> 00:34:21.319
have too much of that bring the knees

00:34:21.319 --> 00:34:23.829
together send the legs out long

00:34:23.829 --> 00:34:27.199
nice and easy sliding the hands down to

00:34:27.199 --> 00:34:29.119
try to touch the feet can bend the knees

00:34:29.119 --> 00:34:32.449
and then sliding it up maybe give your

00:34:32.449 --> 00:34:34.989
legs a little massage sliding it down

00:34:34.989 --> 00:34:39.290
and then sliding it up touch your legs

00:34:39.290 --> 00:34:42.199
don't be shy touch your legs and then

00:34:42.199 --> 00:34:46.178
this time forward full

00:34:52.819 --> 00:34:55.710
then gently release and come to lie flat

00:34:55.710 --> 00:35:01.500
on your back hug the knees into the

00:35:01.500 --> 00:35:06.660
chest and crawl the shoulder blades

00:35:06.660 --> 00:35:10.260
underneath the heart space inhale in

00:35:10.260 --> 00:35:13.920
exhale slowly lower the feet to the

00:35:13.920 --> 00:35:16.589
ground send the fingertips out left to

00:35:16.589 --> 00:35:19.589
right we'll slowly let the knees melt to

00:35:19.589 --> 00:35:23.849
the left active so you can actively

00:35:23.849 --> 00:35:25.859
reach your right knee towards the front

00:35:25.859 --> 00:35:30.030
left corner of your mat mmm and then

00:35:30.030 --> 00:35:32.069
over to the right same things if you can

00:35:32.069 --> 00:35:34.170
actively reach your left knee towards

00:35:34.170 --> 00:35:39.150
the front right corner of your mat mmm

00:35:39.150 --> 00:35:42.390
and then back to Center slide the feet

00:35:42.390 --> 00:35:45.359
down dig into the heels inhale reach the

00:35:45.359 --> 00:35:47.400
arms all the way up and overhead full

00:35:47.400 --> 00:35:49.680
body stretch hook the thumbs let's go a

00:35:49.680 --> 00:35:51.569
little wu-tang yoga again here today big

00:35:51.569 --> 00:35:53.310
breath in so tug the thumbs left to

00:35:53.310 --> 00:35:58.619
right yes really resisting the urge to

00:35:58.619 --> 00:36:00.540
sing somewhat Aang I think you know what

00:36:00.540 --> 00:36:03.060
line sounding we need to say it big

00:36:03.060 --> 00:36:08.460
breath in big breath out break free come

00:36:08.460 --> 00:36:12.480
to shavasana lick your lips make sure

00:36:12.480 --> 00:36:13.859
you're not gripping or holding anywhere

00:36:13.859 --> 00:36:17.750
take an inhale in lots of gratitude in

00:36:17.750 --> 00:36:21.300
lots of gratitude out just take a second

00:36:21.300 --> 00:36:22.980
here to connect to that mantra I am

00:36:22.980 --> 00:36:27.829
grateful man gratitude the best medicine

00:36:27.829 --> 00:36:29.760
if you're going through some tough times

00:36:29.760 --> 00:36:36.060
my friend maybe take this mantra with

00:36:36.060 --> 00:36:43.160
you off the mat today I am grateful

00:36:44.550 --> 00:36:48.810
taking care of yourself but also seeing

00:36:48.810 --> 00:36:50.790
if you can just have appreciation for

00:36:50.790 --> 00:36:52.800
even the challenging things are things

00:36:52.800 --> 00:36:58.020
you don't understand I find it much

00:36:58.020 --> 00:37:03.300
healthier than fighting fighting against

00:37:03.300 --> 00:37:06.560
those enough fighting this damn world

00:37:06.560 --> 00:37:08.910
okay I love you guys take good care I'll

00:37:08.910 --> 00:37:11.220
stop rambling and let you but to

00:37:11.220 --> 00:37:13.890
continue the journey on your mat and

00:37:13.890 --> 00:37:15.240
then off your mat and into the rest of

00:37:15.240 --> 00:37:16.440
the day have a great one

00:37:16.440 --> 00:37:20.900
see you tomorrow namaste