WEBVTT

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hello my sweet friends and welcome to 30

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days of yoga camp I'm Adriene and today

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is day 4 ready to get the juices flowing

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with the mantra I awakened let's get

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started

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all right so let's begin in sukhasana

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today crossing at the ankles again and

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giving yourself a lot of space here you

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might take the fleshy part of the

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buttocks to the side and right away

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today we're going to draw the palms

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together at the heart so just take a

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second to get settled in day four

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perhaps it was a little trickier to get

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here today

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perhaps you're raring to go just take a

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second to scan the body notice how you

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feel close your eyes for just a moment

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and begin to bring your attention to

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your breath so it's easy to kind of shut

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a shortcut or I was going to say a short

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circuit with the breath here so just

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take a second to play there's no right

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or wrong you don't want to hit your mark

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just noticing your breath and just

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noticing your breath activates this

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awareness and your breathing you might

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drop into a pranayama technique that you

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know or you might just let it flow in

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and out like taking a sip of water when

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you're thirsty taking your vitamins your

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vitamins

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then again with the eyes closed trust

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the video trust yourself let's take a

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second to consider what you want to wake

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up so the mantra today is I awaken and

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before you're quick to judge you're like

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oh it's cheesy or hokey for reals

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what do we want to wake up so if you're

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having a little trouble here you know

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finishing that sentence today it might

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just be I awaken and you use the Sun

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Salutations to connect to the light

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within and that's good so this

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opportunity to go a little deeper here

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and after you set your intention you

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have your mantra go ahead and bow the

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head to arch stretching through the back

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of the neck should feel good and confirm

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your intention repeat one last time to

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yourself i awaken are finishing that

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sentence what do you want to wake up

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big breath in to confirm it big breath

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out as you lift the head lift the heart

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and bring the fingertips to the earth

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awesome

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bat the eyelashes open maybe take a

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second to stretch the skin to the face

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even a yawn the whole neck circles and

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then here we go

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go ahead and take your pinkies to the

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back thumbs to the front so that this

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part of your armpit chest can lift and

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the elbow creases are pointing forward

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so if you're here or here you know just

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a little attention to detail here then

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inhale sit up nice and tall exhale

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grounding through the sitting bones

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shoulder blades draw in so you might

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even walk your pinkies a little bit

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forward again inhale sit up nice and

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tall so working from the inside out

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let's begin to wake up the body with the

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breath and again inhale in sit up nice

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and tall and then exhale maybe the

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pinkies or the fingertips crawl a little

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bit further back if the pinkies will

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think the pinkies can come all the way

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together that's great

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but no need to rush it here and I'm

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going to show you guys that we don't

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need to always cram into the poses here

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we can kind of keep that space soft and

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easy big breath in big breath out as you

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draw a line with your right note with

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your nose past your right shoulder it's

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going to say your right nose

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okay so we're taking a chin parallel to

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the earth here and drawing a line with

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the nose past the right shoulder this is

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where it's helpful you can see the

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rounding my shoulders to keep that

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opening pressing into the pinkies thumbs

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forward pinkies back now close your eyes

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here and lengthen from the crown of the

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head if you can imagine this line from

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the crown of the head all the way to

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your left hip connecting to the energy

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of the body and then dropping through

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Center chin to chest

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and inhale lift back up here we go again

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inhaling keep lifting up through the

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heart press and all ten fingerprints

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into the left inhale exhale drawing a

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line with the nose past the left

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shoulder here trying to keep the chin

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parallel to the earth so that's really

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just for awareness it doesn't have to be

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you know anything in particular just not

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collapsing and not lifting but keeping a

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nice neutral nice and long in the neck

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getting a nice stretch in the arms here

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breathe breathe breathe

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maybe closing your eyes seeing this line

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from the crown of the head that reaches

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up towards the sky all the way to the

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right hip point and again if that if you

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don't connect with that as to you know

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esoteric or just not connecting today

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that's okay a lot of people

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participating in this video so if you

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don't catch everything or if everything

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doesn't speak to you it's totally cool

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big breath in and big breath out as we

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come back ah release the arms this

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should feel good here as you give

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yourself a hug right arm on top of the

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left oh yeah baby walk the fingertips

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behind behind - watching my mic to the

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shoulder blades here give yourself a big

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hug careful not to collapse hmm

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lift the chest big breath in exhale

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release and other side left arm on top

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crawling the fingertips behind give

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yourself a little massage and then again

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lift the chest big breath in and big

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breath out - release awesome let's come

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to all fours take your time getting

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there this time is for you so II even in

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the transitions time is precious and joy

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move mindfully keep breathing

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come to your tabletop position knees

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underneath the hip points wrists

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underneath the shoulders press away from

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your yoga mat soft bend in the elbows

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then remember that lift in the

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fit chest that we just had when the

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fingertips were behind so if you can

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find that even here so no collapsing

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I'll give you just a couple moments to

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explore here hugging the lower ribs in

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making sure the neck is bright and then

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we'll check this line from the crown of

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the head to the tip of the tailbone by

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lifting the knees inhale in exhale press

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into everything that is touching the

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earth your foundation and let the knees

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hover we're not going to be here long

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great to strengthen full body notice if

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your spine is in one nice long piece

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it's organized or is it kind of

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collapsed can you find support from

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within one more breath here you got it

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gaze straight down and then exhale

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release awesome cat cat inhale drop the

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belly exhale around the spine moving in

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your own time creaky old floor is back

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on day for half the people participating

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right over like this woman is crazy and

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that might be true when you get bored

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here or tired of my creaky old floor

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jokes I invite you to take it for a

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little ride so so you might come stretch

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side to side maybe your calves are sore

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maybe you've taken up something else

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recently like cycling or running or

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maybe you just wore the wrong pair of

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shoes stretch through the feet so I'm

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just guiding you to kind of a starting

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point and then it's really up to you to

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listen to your body maybe you come all

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the way forward maybe your abs are a

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little sore this feels good and maybe

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you come all the way back

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maybe you're keeping it pretty

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traditional so keep it going and in your

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own time you'll choreograph your way to

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downward dog so don't just drop what

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you're doing and head down dog connect

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it my friend

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then we find what feels good here

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peddling it out finding that connection

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with the palms pressing into the fleshy

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part between the index finger and thumb

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remembering to smile every now and again

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or at least tap into a little inner

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smile sense of humor even helps where's

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your breath one more inhale in here

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exhale heels down they don't have to

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touch the earth good slow walk to the

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front enjoy rolling through the feet

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negotiating with the hands we'll meet in

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forward fold

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taking a couple extra breaths here today

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letting any stress or tension anything

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that's bothering you maybe you've been

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fretting about something someone let

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that roll off the shoulders off your

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back anyway you've been carrying just

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let it roll off take a couple nice

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loving breaths here

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and cultivate awareness and the soles of

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the feet bend the knees we awaken the

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lower back body with lots of love big

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breath in big breath out

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slowly roll it up see how slow you can

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go today

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enjoy

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when you arrive start looping the

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shoulders forward up and back keep a

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soft bend in the knees if you can hear

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notice if you're clenching in the toes

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and then we'll press in all four corners

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of the feet

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find that integrity in the lower body so

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draw energy up from the arches lengthen

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the tailbone down consider this upward

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current of energy through the front body

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and then this grounding energy in the

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back body again there's this upward lift

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through the front and this grounding

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through the back and to test that out

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we're going to swim the fingertips

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around

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interlace draw the knuckles down

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shoulder blades squeeze together oh yeah

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and then a way maybe the palms come

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together but don't force it give it time

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let it unravel soft knees here not

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locked again tailbone lengthens down

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feel that upward current of energy in

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the front body and then the grounding of

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the back body one more breath here

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knuckles down and maybe away and then

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we'll release give yourself a hug right

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arm on top

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inhale lift the chest exhale release

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give yourself a hug the left arm on top

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and he'll lift the chest exhale release

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awesome time to awaken the light within

00:14:03.799 --> 00:14:05.359
we're going to salute the Sun with a

00:14:05.359 --> 00:14:07.100
little Sun Salutation variations I

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invite you to move with your breath

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especially if you're new to the practice

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maybe slow it down so you don't always

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have to move at my tempo let's see what

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happens

00:14:14.419 --> 00:14:19.749
soft knees inhale we reach up exhale

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bend the knees forward fold again try to

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slow it down so if you're used to a lot

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of flow this will be great for you to

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slow it down a hair here inhale moving

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with your breath slide up to flat back

00:14:34.129 --> 00:14:41.590
position and then exhale forward fold

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good fingertips come to the mat we're

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going to step the right foot back just

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find a nice little lunge here inhale

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look forward exhale plant the palms step

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it back to plank inhale look forward

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exhale slowly slowly slowly lower down

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to the belly inhale come up to Cobra

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exhale release

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pressing up to all fours or to plank

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so Yogi's choice and then to downward

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facing dog

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hmmm good step the right foot up into

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your lunge inhale look forward

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then exhale rock that back foot up to

00:15:27.830 --> 00:15:29.860
meet the front you got it

00:15:29.860 --> 00:15:38.530
gorgeous inhale halfway lift exhale fold

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inhale bend the knees reach the

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fingertips all the way up full body

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stretch here take your time inhale reach

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reach reach reach reach and exhale hands

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to heart head over heart heart over

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pelvis no gripping in the toes just

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check yourself here for a second here we

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go again soft knees inhale reach for the

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sky exhale forward fold inhale halfway

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lift take your time exhale bow

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fingertips come to the mat this time I

00:16:24.590 --> 00:16:28.880
step the left foot back inhale open the

00:16:28.880 --> 00:16:30.830
chest towards the front of your yoga mat

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and exhale plant the palms slide the

00:16:34.340 --> 00:16:37.010
right toes back you can always lower the

00:16:37.010 --> 00:16:40.070
knees here belly to Cobra or maybe you

00:16:40.070 --> 00:16:41.440
play with shifting your weight forward

00:16:41.440 --> 00:16:45.050
lowering halfway chaturanga to upward

00:16:45.050 --> 00:16:46.490
facing dogs who have lots of options

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here repeat that belly to Cobra inhale

00:16:51.350 --> 00:16:55.060
in exhale to all fours or to plank

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inhale in again exhale downward dog nice

00:17:02.690 --> 00:17:05.329
everyone big breath in as you step the

00:17:05.329 --> 00:17:11.290
left foot up into your lunge exhale

00:17:11.290 --> 00:17:14.959
inhale look forward and here you go

00:17:14.959 --> 00:17:16.310
rocking the back foot up to meet the

00:17:16.310 --> 00:17:22.520
front forward fold inhale halfway lift

00:17:22.520 --> 00:17:27.619
move with your breath and exhale float

00:17:27.619 --> 00:17:32.000
it down inhale reach for the sky press

00:17:32.000 --> 00:17:34.070
away from the earth full body experience

00:17:34.070 --> 00:17:38.570
here enjoy enjoy and exhale hands to

00:17:38.570 --> 00:17:46.610
heart i awaken maybe it's just I am

00:17:46.610 --> 00:17:49.220
awake maybe just think about what I want

00:17:49.220 --> 00:17:51.320
to wake up what part of my life don't

00:17:51.320 --> 00:17:53.690
wake up or am I just waking up my body

00:17:53.690 --> 00:17:55.850
starting there and then watching it

00:17:55.850 --> 00:17:59.180
unfold here we go again soft knees

00:17:59.180 --> 00:18:02.690
inhale reach it enjoy this move exhale

00:18:02.690 --> 00:18:07.490
down you go rain it down inhale halfway

00:18:07.490 --> 00:18:12.790
lift long neck exhale bow this time

00:18:12.790 --> 00:18:15.170
plant the palms step or hop it back to

00:18:15.170 --> 00:18:17.960
plank top of a push up feel free to

00:18:17.960 --> 00:18:22.370
lower the knees here inhale and look

00:18:22.370 --> 00:18:25.400
forward exhale lower down belly to Cobra

00:18:25.400 --> 00:18:28.490
or chaturanga to upward facing dog use

00:18:28.490 --> 00:18:29.639
the inhale to open

00:18:29.639 --> 00:18:34.529
heart and exhale to release inhale back

00:18:34.529 --> 00:18:40.489
up to all fours or plank exhale down dog

00:18:40.489 --> 00:18:44.219
good drop the left heel inhale lift the

00:18:44.219 --> 00:18:47.909
right leg high exhale squeeze it up and

00:18:47.909 --> 00:18:50.299
in towards your heart gaze straight down

00:18:50.299 --> 00:18:52.649
step it up into your lunge

00:18:52.649 --> 00:18:54.329
this time we'll pivot on the back foot

00:18:54.329 --> 00:18:57.659
and find warrior one take your time

00:18:57.659 --> 00:18:59.519
getting there stacking front knee over

00:18:59.519 --> 00:19:03.509
front ankle powering through that back

00:19:03.509 --> 00:19:06.779
foot back edge and then when you're

00:19:06.779 --> 00:19:07.729
ready

00:19:07.729 --> 00:19:11.759
finding the fingertips reaching towards

00:19:11.759 --> 00:19:17.309
the sky go through your checklist here

00:19:17.309 --> 00:19:19.469
warrior one if you're dressing to want a

00:19:19.469 --> 00:19:21.059
lot going on more than meets the eye

00:19:21.059 --> 00:19:23.759
charge the left inner thigh breathe deep

00:19:23.759 --> 00:19:25.289
here maybe bring the palms a little bit

00:19:25.289 --> 00:19:26.969
wider than normal so the shoulders can

00:19:26.969 --> 00:19:32.519
relax down keep the heart lifting big

00:19:32.519 --> 00:19:35.940
breath in big breath out as we pivot on

00:19:35.940 --> 00:19:38.039
the back foot you got this hug the inner

00:19:38.039 --> 00:19:40.049
thighs to the midline and then we rein

00:19:40.049 --> 00:19:43.829
it back down to our lunge awesome plant

00:19:43.829 --> 00:19:44.519
the palms

00:19:44.519 --> 00:19:46.649
set the right toes back move through

00:19:46.649 --> 00:19:48.419
your flow so it might be a little

00:19:48.419 --> 00:19:55.259
different for you each day moving with

00:19:55.259 --> 00:19:59.879
the breath we'll meet and downward

00:19:59.879 --> 00:20:02.418
facing dog

00:20:02.929 --> 00:20:06.089
rock on drop the right heel lift the

00:20:06.089 --> 00:20:08.219
left leg up high big breath in big

00:20:08.219 --> 00:20:11.129
breath out as you squeeze left knee up

00:20:11.129 --> 00:20:12.629
and in towards the heart gaze straight

00:20:12.629 --> 00:20:14.039
down connect to your strength here you

00:20:14.039 --> 00:20:19.049
got it and step it up pivot on the back

00:20:19.049 --> 00:20:21.209
foot find that heel to arch alignment

00:20:21.209 --> 00:20:23.639
here just to start and we'll roll it up

00:20:23.639 --> 00:20:25.109
pressing into the knife edge of that

00:20:25.109 --> 00:20:28.859
back foot finding my alignment checking

00:20:28.859 --> 00:20:31.769
out where the body is at today and then

00:20:31.769 --> 00:20:32.969
you can always widen your stance a

00:20:32.969 --> 00:20:35.789
little bit if you need to tailbone

00:20:35.789 --> 00:20:38.039
lengthens down when you're ready find

00:20:38.039 --> 00:20:38.909
that reach to

00:20:38.909 --> 00:20:45.779
this guy warrior one a wonderful pose to

00:20:45.779 --> 00:20:48.059
wake up the physical body and also start

00:20:48.059 --> 00:20:51.979
to kind of tease that the mental body

00:20:51.979 --> 00:20:58.349
the mine right there's a lot to focus on

00:20:58.349 --> 00:21:00.720
here so you can give the thinking mind a

00:21:00.720 --> 00:21:03.419
little bit of a break stay calm stay

00:21:03.419 --> 00:21:06.210
focused on the breath inhale maybe you

00:21:06.210 --> 00:21:07.710
bend that front knee a little more maybe

00:21:07.710 --> 00:21:09.869
you activate through the torso the side

00:21:09.869 --> 00:21:13.409
body the lift your heart and then exhale

00:21:13.409 --> 00:21:15.989
pivot on the back foot trust as you rain

00:21:15.989 --> 00:21:19.559
it down nice and slow stay focused on

00:21:19.559 --> 00:21:21.869
the breath here come to your lunge

00:21:21.869 --> 00:21:25.200
inhale exhale rock the back foot up to

00:21:25.200 --> 00:21:29.869
meet the front forward fold

00:21:29.869 --> 00:21:36.479
he inhale halfway lift exhale bow inhale

00:21:36.479 --> 00:21:42.529
reach for the sky exhale hands to heart

00:21:42.529 --> 00:21:44.879
take a second here to just close your

00:21:44.879 --> 00:21:51.090
eyes and observe your breath nice and

00:21:51.090 --> 00:21:53.629
easy

00:21:57.690 --> 00:22:00.129
give thanks for this moment the

00:22:00.129 --> 00:22:05.349
opportunity to connect mind and body and

00:22:05.349 --> 00:22:07.029
then bring a little bit of attitude to

00:22:07.029 --> 00:22:08.139
this next one a little bit of your

00:22:08.139 --> 00:22:10.080
spirits we connect mind body and spirit

00:22:10.080 --> 00:22:12.549
we're making it cool again guys here we

00:22:12.549 --> 00:22:14.409
go soften the knees inhale reach it up

00:22:14.409 --> 00:22:16.960
this time fingertips kiss overhead or if

00:22:16.960 --> 00:22:18.009
you're feeling adventurous give it a

00:22:18.009 --> 00:22:19.839
cloud down you go

00:22:19.839 --> 00:22:24.309
bend the knees forward fold inhale

00:22:24.309 --> 00:22:30.999
halfway lift exhale bow bend the knees

00:22:30.999 --> 00:22:33.009
plant the palms step or hop it back to

00:22:33.009 --> 00:22:36.849
plank you got it nice and slow slow and

00:22:36.849 --> 00:22:39.269
steady wins the race

00:22:39.269 --> 00:22:42.789
so they say and moving through your

00:22:42.789 --> 00:22:44.169
vinyasa again we can be on the knees

00:22:44.169 --> 00:22:46.869
here remember hugging the elbows into

00:22:46.869 --> 00:22:48.580
the side body or play with those 45

00:22:48.580 --> 00:22:52.629
degree angles gaze straight out inhale

00:22:52.629 --> 00:22:54.279
find your heart opener careful not to

00:22:54.279 --> 00:22:56.619
crunch the back of the neck so long

00:22:56.619 --> 00:22:59.229
through the back of the neck on an

00:22:59.229 --> 00:23:02.529
exhale melt or down press back to all

00:23:02.529 --> 00:23:03.849
fours stick with me guys

00:23:03.849 --> 00:23:06.999
stick with me or maybe to plank take a

00:23:06.999 --> 00:23:11.169
deep breath in and exhale to down dog

00:23:11.169 --> 00:23:14.559
here we go again warrior one inhale lift

00:23:14.559 --> 00:23:17.649
the right leg up high exhale squeeze

00:23:17.649 --> 00:23:19.719
nose to knee this time try to touch your

00:23:19.719 --> 00:23:21.690
right heel to your right butt cheek I

00:23:21.690 --> 00:23:25.320
said butt cheek on YouTube sorry glute

00:23:25.320 --> 00:23:29.409
gluteus step it up pivot on the back

00:23:29.409 --> 00:23:34.619
foot rise up strong warrior one inhale

00:23:34.619 --> 00:23:38.710
reach exhale pivot on the back foot

00:23:38.710 --> 00:23:42.849
rein it down keep the heart open chest

00:23:42.849 --> 00:23:46.210
open plant the palms step it back move

00:23:46.210 --> 00:23:47.799
through your vinyasa here find what

00:23:47.799 --> 00:23:56.499
feels good and take it to down dog hard

00:23:56.499 --> 00:23:58.330
work here drop the right heel lift the

00:23:58.330 --> 00:23:59.789
left leg up high you got it

00:23:59.789 --> 00:24:03.099
connect to your strength awaken their

00:24:03.099 --> 00:24:06.849
power left heel to left glute gaze

00:24:06.849 --> 00:24:08.010
straight down press

00:24:08.010 --> 00:24:10.320
away from your yoga mat and then step it

00:24:10.320 --> 00:24:14.100
up pivot on the back foot rise up strong

00:24:14.100 --> 00:24:18.180
warrior one you're doing great try to

00:24:18.180 --> 00:24:23.100
control your breath inhale and reach

00:24:23.100 --> 00:24:25.620
exhale with control hug the inner thighs

00:24:25.620 --> 00:24:27.210
to the midline pivot on the back foot

00:24:27.210 --> 00:24:29.490
and reining it down try to keep the

00:24:29.490 --> 00:24:31.880
front body nice and open

00:24:31.880 --> 00:24:34.950
great plant the palms step the left toes

00:24:34.950 --> 00:24:43.880
back and we flow inhale open your heart

00:24:43.880 --> 00:24:49.440
this time exhale to Child's Pose so we

00:24:49.440 --> 00:24:52.470
can swim the fingertips around and allow

00:24:52.470 --> 00:24:55.980
the forehead to kiss the earth observe

00:24:55.980 --> 00:25:00.830
your breath take a rest

00:25:15.620 --> 00:25:18.510
beautiful slowly press into the tops of

00:25:18.510 --> 00:25:23.000
the feet tuck the chin slowly roll it up

00:25:23.000 --> 00:25:25.500
thriller arms here just to counter the

00:25:25.500 --> 00:25:27.120
wrists work here pulling the shoulders

00:25:27.120 --> 00:25:32.790
back to go a little deeper you can take

00:25:32.790 --> 00:25:34.830
the right thumb to the center of the

00:25:34.830 --> 00:25:37.560
left palm and then press that thumb out

00:25:37.560 --> 00:25:41.760
finding deeper stretch here and the same

00:25:41.760 --> 00:25:44.490
thing on the other side left them to the

00:25:44.490 --> 00:25:46.860
center of the palm I'm finding that

00:25:46.860 --> 00:25:52.100
stretch here keep breathing nice long

00:25:52.100 --> 00:25:58.460
smooth deep breaths then we'll release

00:25:58.460 --> 00:26:02.100
shake it off back to down dog last leg

00:26:02.100 --> 00:26:03.930
here stick with it you got this you have

00:26:03.930 --> 00:26:14.190
this here we go from down dog from down

00:26:14.190 --> 00:26:15.750
dog we'll take a deep breath in once you

00:26:15.750 --> 00:26:18.450
arrive and we'll use the exhale to bend

00:26:18.450 --> 00:26:21.000
the knees inhale look forward and hop to

00:26:21.000 --> 00:26:22.470
the top jump to the top or you can

00:26:22.470 --> 00:26:25.050
repeat the slow walk from before so it

00:26:25.050 --> 00:26:26.610
doesn't matter to me have plenty of days

00:26:26.610 --> 00:26:30.030
30 days of yoga to play with transitions

00:26:30.030 --> 00:26:33.780
and mix and match then inhale halfway

00:26:33.780 --> 00:26:39.930
lift exhale bow inhale reach for the sky

00:26:39.930 --> 00:26:46.110
and exhale hands to heart back up we go

00:26:46.110 --> 00:26:54.000
inhale reach exhale rain it down inhale

00:26:54.000 --> 00:26:59.400
halfway lift exhale bow this time we're

00:26:59.400 --> 00:27:01.290
going to walk the feet out to the edge

00:27:01.290 --> 00:27:03.300
of the mat and then go ahead and walk

00:27:03.300 --> 00:27:04.800
the toes out so they're spilling just

00:27:04.800 --> 00:27:07.410
off the mat and then from here I'm going

00:27:07.410 --> 00:27:09.600
to bring my fingertips forward bend at

00:27:09.600 --> 00:27:13.850
the knees and slowly sink the hips down

00:27:13.850 --> 00:27:19.770
so we remember the mantra here remember

00:27:19.770 --> 00:27:23.210
what you're trying to wake up stimulate

00:27:23.210 --> 00:27:25.440
rock a little side to side here you're

00:27:25.440 --> 00:27:26.910
going to feel this in the hips of course

00:27:26.910 --> 00:27:28.620
but also see if you can

00:27:28.620 --> 00:27:32.300
connect muscles in the legs and the feet

00:27:32.300 --> 00:27:35.220
and then when you feel like it when you

00:27:35.220 --> 00:27:36.750
feel satisfied with a little movement

00:27:36.750 --> 00:27:40.140
come to find this lift in the heart

00:27:40.140 --> 00:27:42.540
maybe the palms together so this will

00:27:42.540 --> 00:27:43.680
look and feel a little different for

00:27:43.680 --> 00:27:45.270
everyone you can if you have a block you

00:27:45.270 --> 00:27:48.320
might take the block and sit on it

00:27:48.320 --> 00:27:54.059
that's nice and if the heels are not

00:27:54.059 --> 00:27:58.110
coming down to the mat who cares keep

00:27:58.110 --> 00:27:59.790
the heels lifted you get extra work in

00:27:59.790 --> 00:28:04.160
your feet which is great great so nice

00:28:04.160 --> 00:28:05.970
so that's the thing we kind of have to

00:28:05.970 --> 00:28:07.320
shift our minds like when you can't do

00:28:07.320 --> 00:28:09.600
something you can't quit you can't give

00:28:09.600 --> 00:28:11.460
up and you have to or you know you can

00:28:11.460 --> 00:28:13.200
have toxic thoughts because you're human

00:28:13.200 --> 00:28:14.460
but you have to understand that those

00:28:14.460 --> 00:28:21.679
toxic thoughts have an impact

00:28:23.820 --> 00:28:26.170
take one more breath here lifting the

00:28:26.170 --> 00:28:32.410
heart pressing the legs into the arms

00:28:32.410 --> 00:28:38.170
the arms into the legs and then we'll

00:28:38.170 --> 00:28:40.450
release gently swim the fingertips

00:28:40.450 --> 00:28:44.920
behind and come to seated so we're going

00:28:44.920 --> 00:28:48.850
to bring the feet together here arches

00:28:48.850 --> 00:28:51.430
and feet together just take a second to

00:28:51.430 --> 00:28:55.450
shake it off if you need to and then

00:28:55.450 --> 00:28:57.430
when you've arrived we're going to bend

00:28:57.430 --> 00:28:59.590
the right knee and bring the right heel

00:28:59.590 --> 00:29:03.630
in head to knee pose here we come

00:29:03.630 --> 00:29:06.940
so left toes point up towards the sky we

00:29:06.940 --> 00:29:08.710
firm down through the top of the left

00:29:08.710 --> 00:29:12.520
thigh bone inhale reach for the sky and

00:29:12.520 --> 00:29:14.350
for this variation today just a little

00:29:14.350 --> 00:29:15.540
counter post what we've done before

00:29:15.540 --> 00:29:19.660
inhale reach up exhale dive over towards

00:29:19.660 --> 00:29:23.260
the left side of your leg here grabbing

00:29:23.260 --> 00:29:28.180
either em at the left you know left of

00:29:28.180 --> 00:29:30.520
the shin here or maybe the left ankle so

00:29:30.520 --> 00:29:32.290
before you go flat just taking it over

00:29:32.290 --> 00:29:33.790
here you might even reach to grab the

00:29:33.790 --> 00:29:37.090
outer edge of the left foot so you're

00:29:37.090 --> 00:29:38.410
either grabbing onto your pants' here

00:29:38.410 --> 00:29:42.100
finding a little twist all different

00:29:42.100 --> 00:29:46.660
levels meanwhile top of the right thigh

00:29:46.660 --> 00:29:50.500
is grounding down and we're breathing

00:29:50.500 --> 00:29:54.240
enjoying this time for self feels good

00:29:54.240 --> 00:30:00.100
tending to it then we'll release here

00:30:00.100 --> 00:30:04.510
and go for head to knee it's just an

00:30:04.510 --> 00:30:08.190
action so you might not get there but

00:30:08.190 --> 00:30:13.420
just an action great for the internal

00:30:13.420 --> 00:30:15.220
organs here especially when you breathe

00:30:15.220 --> 00:30:17.820
deep

00:30:23.980 --> 00:30:27.440
we'll slowly release and take it to the

00:30:27.440 --> 00:30:30.770
other side right leg extends left knee

00:30:30.770 --> 00:30:32.600
bends as we bring the left heel up and

00:30:32.600 --> 00:30:39.410
in find your foundation even here right

00:30:39.410 --> 00:30:43.460
toes up towards the sky and when you're

00:30:43.460 --> 00:30:45.200
ready reach reach reach top of the left

00:30:45.200 --> 00:30:48.530
side grounds down and then taking it up

00:30:48.530 --> 00:30:52.010
and over to the outer edge of the right

00:30:52.010 --> 00:30:52.520
leg

00:30:52.520 --> 00:30:55.870
so wherever it lands for you

00:31:03.790 --> 00:31:05.990
just three iterate cuz I want all my

00:31:05.990 --> 00:31:08.090
friends all my homies to feel taken care

00:31:08.090 --> 00:31:09.830
of it could just be here man I could

00:31:09.830 --> 00:31:11.120
right it could be right here you could

00:31:11.120 --> 00:31:14.840
have a lot of work going on in the back

00:31:14.840 --> 00:31:17.630
body so you could be here so be where

00:31:17.630 --> 00:31:19.790
you are at today stick with it you got

00:31:19.790 --> 00:31:27.290
it breathe and then flatten it out

00:31:27.290 --> 00:31:29.600
whenever you're ready belly comes to the

00:31:29.600 --> 00:31:31.340
top of the thigh that may not be for you

00:31:31.340 --> 00:31:33.500
today but that's just an action of

00:31:33.500 --> 00:31:39.920
thinking up and over and melting head to

00:31:39.920 --> 00:31:43.270
knee pose so you can just imagine

00:31:43.270 --> 00:31:45.620
actively drawing down through the left

00:31:45.620 --> 00:32:01.280
thigh here and we slowly release awesome

00:32:01.280 --> 00:32:06.680
send the left leg out loud bring the

00:32:06.680 --> 00:32:08.810
palms together interlace index fingers

00:32:08.810 --> 00:32:11.510
stay pointing forward like Charlie's

00:32:11.510 --> 00:32:14.450
Angels here we draw the shoulders down

00:32:14.450 --> 00:32:17.780
we point the toes so I really pointed

00:32:17.780 --> 00:32:19.970
toes it's always flexion or softness so

00:32:19.970 --> 00:32:21.470
pointing the toes firming through the

00:32:21.470 --> 00:32:23.210
tops of the thighs as you slowly roll

00:32:23.210 --> 00:32:26.270
down when you have that breaking point

00:32:26.270 --> 00:32:29.180
laugh smile life is good it's awesome of

00:32:29.180 --> 00:32:31.190
you to be on your yoga mat today so just

00:32:31.190 --> 00:32:36.110
notice point point point reach and then

00:32:36.110 --> 00:32:38.960
eventually we come to flat back reaching

00:32:38.960 --> 00:32:43.310
arms up and overhead and exhale bending

00:32:43.310 --> 00:32:45.500
at the elbows like two football

00:32:45.500 --> 00:32:49.100
goalposts that would be one goal pose

00:32:49.100 --> 00:32:53.230
like a football goal like cactus arms

00:32:53.230 --> 00:32:56.710
and then you can soften through the feet

00:32:56.710 --> 00:32:57.920
awesome

00:32:57.920 --> 00:33:00.620
take a second maybe to windshield wiper

00:33:00.620 --> 00:33:03.350
the feet or even moving the toes front

00:33:03.350 --> 00:33:05.720
to back is nice sometimes if you're

00:33:05.720 --> 00:33:09.410
feeling any compression or any fuzziness

00:33:09.410 --> 00:33:11.990
in the lower back body press into the

00:33:11.990 --> 00:33:14.120
soles of the feet lift your tail and

00:33:14.120 --> 00:33:15.789
send it towards the front under

00:33:15.789 --> 00:33:20.229
and then release back down awesome we're

00:33:20.229 --> 00:33:22.450
going to end with some circles in the

00:33:22.450 --> 00:33:25.979
hips so keep the left leg heavy here

00:33:25.979 --> 00:33:28.840
backs of the hands on the earth I'm

00:33:28.840 --> 00:33:30.789
going to slowly bring my right knee all

00:33:30.789 --> 00:33:33.549
the way up across my body and then

00:33:33.549 --> 00:33:38.679
around and down so peek at the video as

00:33:38.679 --> 00:33:40.330
long as you need to and then you're off

00:33:40.330 --> 00:33:45.700
drawing big circles with the hips bonus

00:33:45.700 --> 00:33:47.499
points if you synchronize with your

00:33:47.499 --> 00:33:56.070
breath inhaling and exhaling and

00:33:56.070 --> 00:33:59.440
reversing the circle coming up around

00:33:59.440 --> 00:34:03.879
the opposite side crossing over sliding

00:34:03.879 --> 00:34:11.799
back down letting it begin to release

00:34:11.799 --> 00:34:15.639
here so takes a while to get the hang of

00:34:15.639 --> 00:34:17.949
this for whatever reason but once you

00:34:17.949 --> 00:34:19.449
get it feels really great kind of

00:34:19.449 --> 00:34:22.599
staying soft in the feet we'll switch to

00:34:22.599 --> 00:34:24.719
the left leg whenever you're ready

00:34:24.719 --> 00:34:29.349
crossing over around outer edge of the

00:34:29.349 --> 00:34:31.179
left foot comes to the mat and comes

00:34:31.179 --> 00:34:41.889
down and we keep it going when you get

00:34:41.889 --> 00:34:43.710
the hang of this it feels really awesome

00:34:43.710 --> 00:34:46.299
it's like a mind game like how could

00:34:46.299 --> 00:34:55.750
this feel so good close the eyes and

00:34:55.750 --> 00:35:01.569
then reversing you should be able to

00:35:01.569 --> 00:35:06.190
hear your foot sliding closing your eyes

00:35:06.190 --> 00:35:07.450
really helps you connect to the

00:35:07.450 --> 00:35:11.500
sensations in that hip socket this might

00:35:11.500 --> 00:35:13.839
be a great place to return to your

00:35:13.839 --> 00:35:16.558
affirmation

00:35:18.690 --> 00:35:25.220
or just enjoy the sound of your breath

00:35:28.160 --> 00:35:31.440
great when you feel satisfied we'll send

00:35:31.440 --> 00:35:35.010
the legs out long take a second here to

00:35:35.010 --> 00:35:39.030
just restore can keep the arms where

00:35:39.030 --> 00:35:42.049
they are or begin to slide them down

00:35:42.049 --> 00:35:47.880
gently at your sides and allow the

00:35:47.880 --> 00:35:50.640
fingertips to soften toes feet ankles to

00:35:50.640 --> 00:35:58.710
relax inhale lots of love in exhale

00:35:58.710 --> 00:36:00.720
relax the weight of your body completely

00:36:00.720 --> 00:36:04.250
and fully into the mat

00:36:12.070 --> 00:36:14.080
awesome work today my friends thank you

00:36:14.080 --> 00:36:16.390
so much for sharing your time your

00:36:16.390 --> 00:36:22.030
energy and your breath with me know the

00:36:22.030 --> 00:36:24.250
others practicing around the world

00:36:24.250 --> 00:36:27.580
great work we'll see you tomorrow day

00:36:27.580 --> 00:36:32.670
five awesome job namaste

00:36:44.490 --> 00:36:46.549
you