WEBVTT

00:00:00.030 --> 00:00:01.890
hey everyone welcome to 30 days of yoga

00:00:01.890 --> 00:00:04.290
camp it's day seven it's time to go to

00:00:04.290 --> 00:00:07.109
heaven and the mantra today is I am

00:00:07.109 --> 00:00:11.030
capable let's hop to it

00:00:19.040 --> 00:00:21.410
all right so today we're going to begin

00:00:21.410 --> 00:00:24.400
standing in Mountain Pose

00:00:24.400 --> 00:00:27.560
changing it up a little take a second to

00:00:27.560 --> 00:00:31.000
look down at your feet

00:00:31.000 --> 00:00:34.220
we're going to start with the feet flush

00:00:34.220 --> 00:00:37.900
together but if you are feeling a little

00:00:37.900 --> 00:00:41.960
unstable our wheel a little you know off

00:00:41.960 --> 00:00:43.370
balance or maybe you suffer from vertigo

00:00:43.370 --> 00:00:44.660
or stuff like that you know then you

00:00:44.660 --> 00:00:46.640
know you need to take a wider stance and

00:00:46.640 --> 00:00:49.699
that's right on but I'm going to begin

00:00:49.699 --> 00:00:53.420
with the feet flush together my feet are

00:00:53.420 --> 00:00:55.879
cold some rubbing them together and then

00:00:55.879 --> 00:00:57.019
I'm going to take a look down and lift

00:00:57.019 --> 00:01:00.409
the toes up so lift all 10 toes up and

00:01:00.409 --> 00:01:02.930
then just see if you can expand

00:01:02.930 --> 00:01:05.269
awareness throughout the feet maybe

00:01:05.269 --> 00:01:07.280
pressing down through the ball joint of

00:01:07.280 --> 00:01:09.110
the big toe and the ball joint of the

00:01:09.110 --> 00:01:13.520
pinky toes and then slowly and to see

00:01:13.520 --> 00:01:16.670
for fun if one by one you can release

00:01:16.670 --> 00:01:18.530
your toes down starting with the pinky

00:01:18.530 --> 00:01:20.360
toes and if you're not used to working

00:01:20.360 --> 00:01:23.150
the fee in this way this could be pretty

00:01:23.150 --> 00:01:28.070
intense and so we have this nice like

00:01:28.070 --> 00:01:30.290
foundation here when you grow up through

00:01:30.290 --> 00:01:32.780
the trunk so bend the knees and draw

00:01:32.780 --> 00:01:34.730
energy up through the arches of the feet

00:01:34.730 --> 00:01:37.670
the legs press into your foundation and

00:01:37.670 --> 00:01:41.510
stand up nice and tall good news a

00:01:41.510 --> 00:01:42.410
little massage today

00:01:42.410 --> 00:01:43.880
take your right hand bring it to your

00:01:43.880 --> 00:01:46.310
left trap in trapezius muscle here this

00:01:46.310 --> 00:01:48.140
big muscle that wraps around just give

00:01:48.140 --> 00:01:49.250
yourself just give your shoulder up

00:01:49.250 --> 00:01:54.740
basically so you can keep your feet

00:01:54.740 --> 00:01:57.500
planted though so if you started to

00:01:57.500 --> 00:01:59.390
fidget or if you lost track of your

00:01:59.390 --> 00:02:01.700
foundation just notice that and and then

00:02:01.700 --> 00:02:04.750
continue to give yourself a shoulder rub

00:02:04.750 --> 00:02:11.360
maybe even a peck rub all right release

00:02:11.360 --> 00:02:14.950
that take it to the other side left hand

00:02:15.610 --> 00:02:17.530
and then just notice if you started

00:02:17.530 --> 00:02:18.790
fidgeting your feet if you can kind of

00:02:18.790 --> 00:02:25.420
keep grounded through the feet here so I

00:02:25.420 --> 00:02:26.890
have a lot of friends who tell me you

00:02:26.890 --> 00:02:28.300
know I have trouble standing still I

00:02:28.300 --> 00:02:31.930
have lot of trouble being so hot enough

00:02:31.930 --> 00:02:33.400
yoga would be good for me and I'm always

00:02:33.400 --> 00:02:36.010
like dude that mean now get in here

00:02:36.010 --> 00:02:39.970
let's let's tend to it find some peace

00:02:39.970 --> 00:02:43.180
some stillness some people - still too

00:02:43.180 --> 00:02:44.680
heavy so we got to find some of movement

00:02:44.680 --> 00:02:52.770
so tools of yoga great or many okay

00:02:52.770 --> 00:02:54.820
you're ready doing the yoga are they on

00:02:54.820 --> 00:02:56.320
the why I'm selling people on you it

00:02:56.320 --> 00:02:59.050
okay drop that and then we'll take the

00:02:59.050 --> 00:03:01.650
fingertips all the way up and overhead

00:03:01.650 --> 00:03:04.060
so nice and easy here to start we're

00:03:04.060 --> 00:03:05.350
just going to warm up the spine I

00:03:05.350 --> 00:03:07.150
encourage you to stay focused on the

00:03:07.150 --> 00:03:08.890
feet so again just notice where you're

00:03:08.890 --> 00:03:10.000
holding your weight and see if you can

00:03:10.000 --> 00:03:11.740
stay nice and connected especially in

00:03:11.740 --> 00:03:14.590
your if your feet flush together we call

00:03:14.590 --> 00:03:16.690
this some a steep D he four-part equal

00:03:16.690 --> 00:03:18.910
standing there's a video on that you can

00:03:18.910 --> 00:03:20.890
go a little more in-depth so here we are

00:03:20.890 --> 00:03:22.420
letting the blood flow in the opposite

00:03:22.420 --> 00:03:24.790
direction in arms just checking out

00:03:24.790 --> 00:03:27.760
what's going on with the tailbone with

00:03:27.760 --> 00:03:30.340
the pelvis traveling up through the ribs

00:03:30.340 --> 00:03:33.100
see what's going on there and in the

00:03:33.100 --> 00:03:33.790
shoulders

00:03:33.790 --> 00:03:38.080
it's noticing and then here we go

00:03:38.080 --> 00:03:40.360
inhale look up careful not to crunch the

00:03:40.360 --> 00:03:42.940
back of the neck exhale we'll start

00:03:42.940 --> 00:03:44.709
softening at the fingertips and then

00:03:44.709 --> 00:03:46.810
slowly bending at the knees as you take

00:03:46.810 --> 00:03:50.890
it forward so as we continue this we're

00:03:50.890 --> 00:03:52.630
going to try to take out the sharp edges

00:03:52.630 --> 00:03:54.850
or the rigidity so find a softness as

00:03:54.850 --> 00:03:58.150
you roll it back up take your time after

00:03:58.150 --> 00:03:59.380
a couple tries you'll get the hang of it

00:03:59.380 --> 00:04:03.310
we inhale reach up press on all four

00:04:03.310 --> 00:04:04.239
corners of the feet reach reach reach

00:04:04.239 --> 00:04:07.140
and then exhale soften and slowly fold

00:04:07.140 --> 00:04:09.880
there's a tendency to rush this little

00:04:09.880 --> 00:04:11.320
warm-up here it's better if you keep it

00:04:11.320 --> 00:04:15.670
nice and slow slowly awakening through

00:04:15.670 --> 00:04:20.470
the legs stretching the hamstrings and

00:04:20.470 --> 00:04:23.300
getting your spinal flex on so you

00:04:23.300 --> 00:04:28.789
inhale reach exhale everything begins to

00:04:28.789 --> 00:04:42.110
cascade down so you can even find a

00:04:42.110 --> 00:04:47.780
little sense of you here warming up the

00:04:47.780 --> 00:04:53.270
neck think cat-cow here so we're kind of

00:04:53.270 --> 00:04:56.629
doing like a standing spinal flex today

00:04:56.629 --> 00:04:59.169
rather than on all fours

00:04:59.169 --> 00:05:01.849
keep it going even when you want to quit

00:05:01.849 --> 00:05:03.500
or get bored you're just now getting the

00:05:03.500 --> 00:05:05.860
hang of it

00:05:06.940 --> 00:05:10.639
we'll just do a couple more if you're

00:05:10.639 --> 00:05:12.469
feeling adventurous you might close your

00:05:12.469 --> 00:05:22.490
eyes play with your balance breathing

00:05:22.490 --> 00:05:25.030
deep here

00:05:28.910 --> 00:05:32.510
hmm and finishing up wherever you are

00:05:32.510 --> 00:05:35.520
and then exhaling coming to Mountain

00:05:35.520 --> 00:05:38.640
Pose go ahead and open the palms towards

00:05:38.640 --> 00:05:40.800
the front of your yoga mat or just

00:05:40.800 --> 00:05:44.280
forward here and tack a little weight in

00:05:44.280 --> 00:05:47.880
your fingertips then open up through the

00:05:47.880 --> 00:05:52.110
chest and once again check in with the

00:05:52.110 --> 00:05:54.320
feet

00:06:00.350 --> 00:06:03.360
keep going with the breath start a

00:06:03.360 --> 00:06:12.720
conversation there and then settle in

00:06:12.720 --> 00:06:14.760
tune in taking this time for yourself

00:06:14.760 --> 00:06:18.420
today the mantra today is I am capable

00:06:18.420 --> 00:06:20.790
so close your eyes and repeat the mantra

00:06:20.790 --> 00:06:23.870
to yourself three times

00:06:29.960 --> 00:06:36.949
I am capable notice what that means to

00:06:36.949 --> 00:06:41.120
you today if anything and then let's

00:06:41.120 --> 00:06:43.070
draw the palms together at the heart

00:06:43.070 --> 00:06:48.220
Anjali mudra bow the head to the hands

00:06:48.220 --> 00:06:50.840
and then interlace the fingertips and

00:06:50.840 --> 00:06:52.370
press the palms forward up and back

00:06:52.370 --> 00:06:53.840
soft knees here soft bend in the knees

00:06:53.840 --> 00:06:56.210
as you press the palms forward and then

00:06:56.210 --> 00:06:59.900
reach them far up and back great soft

00:06:59.900 --> 00:07:01.370
bend the knees here just so that you're

00:07:01.370 --> 00:07:02.990
not locking out and also so that you

00:07:02.990 --> 00:07:04.310
remember to drop the tailbone a little

00:07:04.310 --> 00:07:09.620
bit big breath in big breath out one

00:07:09.620 --> 00:07:12.380
more deep inhale in here then on an

00:07:12.380 --> 00:07:14.150
exhale release the fingertips bend the

00:07:14.150 --> 00:07:15.590
elbows thumbs are going to aim towards

00:07:15.590 --> 00:07:16.250
the back

00:07:16.250 --> 00:07:17.630
pinkie sword the front as you bend the

00:07:17.630 --> 00:07:19.400
elbow slide back round here we'll should

00:07:19.400 --> 00:07:21.349
feel good in the shoulders three times

00:07:21.349 --> 00:07:27.110
like that inhale exhale inhale we can

00:07:27.110 --> 00:07:30.430
straighten the legs here just don't lock

00:07:32.169 --> 00:07:38.380
get the juices flowing inhale and exhale

00:07:38.380 --> 00:07:42.289
beautiful inhale reach up exhale hands

00:07:42.289 --> 00:07:43.610
to heart

00:07:43.610 --> 00:07:45.979
gorgeous so keep the palms here sternum

00:07:45.979 --> 00:07:47.599
to thumbs and we're just going to slowly

00:07:47.599 --> 00:07:53.240
toe heel a very fancy yoga term toe heel

00:07:53.240 --> 00:07:57.080
toe heel our way all the way out to a

00:07:57.080 --> 00:08:02.780
nice wide stance so a great way to kind

00:08:02.780 --> 00:08:04.400
of check the stance is to send the arms

00:08:04.400 --> 00:08:06.830
out wide and just kind of see it's not

00:08:06.830 --> 00:08:10.460
going to be exact but about wrist width

00:08:10.460 --> 00:08:13.280
Wow say that five times fast wrist width

00:08:13.280 --> 00:08:15.380
about wrist width apart is where the

00:08:15.380 --> 00:08:17.539
ankles want to drop or more or less for

00:08:17.539 --> 00:08:19.909
me it's about here but and then palms

00:08:19.909 --> 00:08:22.490
can come back together turn the two big

00:08:22.490 --> 00:08:24.530
toes in and then soften through the

00:08:24.530 --> 00:08:26.720
knees as you press strongly through the

00:08:26.720 --> 00:08:29.539
outer edges of the feet engage through

00:08:29.539 --> 00:08:31.940
the inner legs inner thighs by drawing

00:08:31.940 --> 00:08:33.620
energy up from the arches whatever that

00:08:33.620 --> 00:08:35.929
means to you think upward current of

00:08:35.929 --> 00:08:37.429
energy through the front body thanks

00:08:37.429 --> 00:08:40.309
Superman superwoman and think grounding

00:08:40.309 --> 00:08:40.649
energy

00:08:40.649 --> 00:08:42.409
through the back body so shoulder blades

00:08:42.409 --> 00:08:49.639
tail and breathe Here I am capable

00:08:52.910 --> 00:08:54.990
once again we interlace the fingertips

00:08:54.990 --> 00:08:57.540
press the palms forward and then reach

00:08:57.540 --> 00:09:00.179
them up and back stay grounded through

00:09:00.179 --> 00:09:03.990
your feet inhale in exhale break free

00:09:03.990 --> 00:09:07.230
bend the elbows thumbs back three of

00:09:07.230 --> 00:09:11.309
these inhale strong legs exhale bend the

00:09:11.309 --> 00:09:14.999
elbows spread those fingertips inhale

00:09:14.999 --> 00:09:20.399
reach how's your belly exhale and then

00:09:20.399 --> 00:09:23.279
inhale reach exhale we're going to begin

00:09:23.279 --> 00:09:27.929
to hinge at the hips foundation strong

00:09:27.929 --> 00:09:29.249
press on all four corners of the feet

00:09:29.249 --> 00:09:31.170
really really engaged with the inner

00:09:31.170 --> 00:09:33.059
thighs best you can drawing energy up

00:09:33.059 --> 00:09:34.829
and in and then we'll send the

00:09:34.829 --> 00:09:36.569
fingertips forward just for one breath

00:09:36.569 --> 00:09:38.369
connecting to your core hug the lower

00:09:38.369 --> 00:09:41.300
ribs in and then slowly release

00:09:41.300 --> 00:09:44.670
fingertips to the mat now if you have a

00:09:44.670 --> 00:09:46.980
block or a chair you might bring the

00:09:46.980 --> 00:09:48.449
earth up to you here especially if

00:09:48.449 --> 00:09:49.769
you're new to the practice right this

00:09:49.769 --> 00:09:52.079
can be a little intense this is such a

00:09:52.079 --> 00:09:54.329
healing post ending wide legged forward

00:09:54.329 --> 00:09:55.050
fold

00:09:55.050 --> 00:09:57.179
I love it for so many things it's one of

00:09:57.179 --> 00:10:01.290
my go-to s great for a little energy

00:10:01.290 --> 00:10:04.110
great for all the systems so just

00:10:04.110 --> 00:10:06.269
breathe here after you feel like you've

00:10:06.269 --> 00:10:07.800
gathered your bearings and you have your

00:10:07.800 --> 00:10:10.499
foundation allow the weight of the head

00:10:10.499 --> 00:10:14.610
to relax over the full posture for those

00:10:14.610 --> 00:10:16.980
of you practicing for a while or wanting

00:10:16.980 --> 00:10:19.350
to just go a little deeper is to take

00:10:19.350 --> 00:10:22.769
the palms and walk them gently got a

00:10:22.769 --> 00:10:25.290
hold on your foundation in line with the

00:10:25.290 --> 00:10:28.019
arches of the feet then loop the

00:10:28.019 --> 00:10:29.850
shoulders elbows want to splay out left

00:10:29.850 --> 00:10:33.269
to right hug them in and then maybe the

00:10:33.269 --> 00:10:36.240
crown of the head comes to the earth but

00:10:36.240 --> 00:10:37.559
half the people doing this video right

00:10:37.559 --> 00:10:40.019
now just got upset so remember you are

00:10:40.019 --> 00:10:45.449
capable stay present we don't have to

00:10:45.449 --> 00:10:46.949
have everything at once we can enjoy the

00:10:46.949 --> 00:10:51.299
ride so maybe you'll never get here it's

00:10:51.299 --> 00:10:52.990
boring anyway

00:10:52.990 --> 00:10:56.140
getting its fund soft knees I think you

00:10:56.140 --> 00:11:00.610
get the gist though so we're here for

00:11:00.610 --> 00:11:03.060
two more breaths where ever you are

00:11:03.060 --> 00:11:05.560
again pulling a chair into the picture

00:11:05.560 --> 00:11:07.990
or using the couch leg is also a great

00:11:07.990 --> 00:11:10.779
great great way to slowly open up the

00:11:10.779 --> 00:11:18.190
muscles stretch the muscles to come out

00:11:18.190 --> 00:11:19.570
of the posture we press into the

00:11:19.570 --> 00:11:21.370
foundation press into the outer edges

00:11:21.370 --> 00:11:24.670
engage your Center your core and we'll

00:11:24.670 --> 00:11:25.870
bring the hands to the waistline for

00:11:25.870 --> 00:11:28.510
support loop the shoulders try to reach

00:11:28.510 --> 00:11:30.250
the elbows back towards each other and

00:11:30.250 --> 00:11:32.589
we'll inhale follow the heart as it

00:11:32.589 --> 00:11:36.760
lifts up Oh gorgeous okay legs are

00:11:36.760 --> 00:11:38.380
working strong here but stick with me

00:11:38.380 --> 00:11:40.240
we're going to keep the left foot where

00:11:40.240 --> 00:11:43.180
it is and slowly mindfully be so mindful

00:11:43.180 --> 00:11:45.910
of your right knee we'll turn the right

00:11:45.910 --> 00:11:50.380
toes out okay again if your legs are

00:11:50.380 --> 00:11:53.080
shaking like crazy you can come up for a

00:11:53.080 --> 00:11:56.470
second you got the power so we're going

00:11:56.470 --> 00:12:01.149
to come into a warrior two here so heel

00:12:01.149 --> 00:12:04.329
to arch alignment here front heel to

00:12:04.329 --> 00:12:08.410
back arch and when you're ready we'll

00:12:08.410 --> 00:12:14.230
explore we bend the front knee we stand

00:12:14.230 --> 00:12:15.850
up nice and tall in the torso here so

00:12:15.850 --> 00:12:16.930
lifting through the front body grounding

00:12:16.930 --> 00:12:20.020
through the back body nice strong

00:12:20.020 --> 00:12:24.070
warrior two take your gaze out beyond

00:12:24.070 --> 00:12:26.709
the front fingertips and maybe you or

00:12:26.709 --> 00:12:28.600
maybe you close your eyes but consider

00:12:28.600 --> 00:12:34.149
your mantra for today I am capable big

00:12:34.149 --> 00:12:39.100
breath in big breath out keep the front

00:12:39.100 --> 00:12:40.420
knee bent here we're going to begin to

00:12:40.420 --> 00:12:43.120
bend the right elbow pull the right hip

00:12:43.120 --> 00:12:45.100
crease back and come into an extended

00:12:45.100 --> 00:12:48.220
side angle I'm pressing into the knife

00:12:48.220 --> 00:12:50.230
edge of the back foot whenever you're

00:12:50.230 --> 00:12:52.180
ready I Oh whenever you're ready

00:12:52.180 --> 00:12:55.750
whenever you're ready open your left

00:12:55.750 --> 00:12:58.630
fingertips to this guy then go through

00:12:58.630 --> 00:13:01.230
your checklist opening through the chest

00:13:01.230 --> 00:13:04.630
finding that action lengthening through

00:13:04.630 --> 00:13:04.810
the

00:13:04.810 --> 00:13:07.810
Tale through the crown we're going to go

00:13:07.810 --> 00:13:10.020
for a little circular motion here so

00:13:10.020 --> 00:13:12.550
whatever feels good whatever tempo

00:13:12.550 --> 00:13:16.320
dropping the fingertips down to come up

00:13:16.320 --> 00:13:22.110
moving with the breath down to come up

00:13:22.110 --> 00:13:26.800
and then we'll do one more down to come

00:13:26.800 --> 00:13:31.630
on then maybe we'll take the fingertips

00:13:31.630 --> 00:13:34.510
to the front and maybe even we come into

00:13:34.510 --> 00:13:36.460
the full expression maybe not maybe we

00:13:36.460 --> 00:13:37.900
stay on the thigh one more breath here

00:13:37.900 --> 00:13:38.650
you got it

00:13:38.650 --> 00:13:41.020
then everyone powered through that front

00:13:41.020 --> 00:13:42.730
leg super strong and we reverse

00:13:42.730 --> 00:13:44.820
everything straighten the front leg and

00:13:44.820 --> 00:13:48.730
reach the right fingertips back big

00:13:48.730 --> 00:13:51.790
breath in big breath out sends you back

00:13:51.790 --> 00:13:55.780
to warrior two rat awesome turn the

00:13:55.780 --> 00:13:58.300
right toes in same thing on over to the

00:13:58.300 --> 00:14:04.690
other side and we come into our best and

00:14:04.690 --> 00:14:07.570
most beautiful warrior to pull the

00:14:07.570 --> 00:14:09.430
pinkies back find that length through

00:14:09.430 --> 00:14:11.530
the spinal column legs are working hard

00:14:11.530 --> 00:14:13.360
here so once you feel like you have your

00:14:13.360 --> 00:14:15.460
shape it's kind of connected to your

00:14:15.460 --> 00:14:16.390
alignment your action

00:14:16.390 --> 00:14:18.550
then let's embody it with the breath

00:14:18.550 --> 00:14:21.130
here we go maybe take your focus out

00:14:21.130 --> 00:14:22.990
pass the left fingertips here give it

00:14:22.990 --> 00:14:28.020
your all big breaths in long breaths out

00:14:28.020 --> 00:14:32.770
one more inhale pressing into the knife

00:14:32.770 --> 00:14:36.130
edge of that back foot you got it now

00:14:36.130 --> 00:14:38.430
here we go softening the left elbow

00:14:38.430 --> 00:14:40.630
careful not to collapse right onto that

00:14:40.630 --> 00:14:42.190
thigh so keep an awareness through the

00:14:42.190 --> 00:14:44.170
spine here and then whenever you're

00:14:44.170 --> 00:14:46.770
ready taking the right fingertips up

00:14:46.770 --> 00:14:49.270
extended side angle so this is beautiful

00:14:49.270 --> 00:14:51.520
line from the crown all the way to the

00:14:51.520 --> 00:14:54.010
the back foot there keep your right

00:14:54.010 --> 00:14:56.620
inner thigh engage drawl the shoulders

00:14:56.620 --> 00:14:59.230
away from the ears so whenever I see

00:14:59.230 --> 00:15:00.850
this posture I feel like beginners feel

00:15:00.850 --> 00:15:02.890
like it looks easy but then you get

00:15:02.890 --> 00:15:04.120
there and you realize there's a lot of

00:15:04.120 --> 00:15:06.300
work going on in the torso to keep you

00:15:06.300 --> 00:15:10.780
lengthened and light so find a lightness

00:15:10.780 --> 00:15:13.450
here careful not to collapse lots of

00:15:13.450 --> 00:15:14.700
space between the ears and shoulders

00:15:14.700 --> 00:15:16.930
then the mind starts to go I want to

00:15:16.930 --> 00:15:17.860
give up I'm too tired

00:15:17.860 --> 00:15:19.990
let's find some movement dropping the

00:15:19.990 --> 00:15:24.339
right fingertips down to come up open

00:15:24.339 --> 00:15:25.540
you up to the shoulder here the chest

00:15:25.540 --> 00:15:35.050
down to come on and come up if you want

00:15:35.050 --> 00:15:36.600
to come into the full expression here

00:15:36.600 --> 00:15:47.350
give it a try an inhale in exhale all

00:15:47.350 --> 00:15:49.570
the way back we straighten for the front

00:15:49.570 --> 00:15:51.490
leg nice strong power to that front leg

00:15:51.490 --> 00:15:54.610
and we reverse it left fingertips

00:15:54.610 --> 00:15:57.180
reaching back lengthen through the crown

00:15:57.180 --> 00:15:58.950
breathe breathe breathe

00:15:58.950 --> 00:16:01.540
then inhale lift your chin slightly and

00:16:01.540 --> 00:16:05.490
then exhale warrior two you got

00:16:05.760 --> 00:16:08.290
beautiful so from here I'm gonna bring

00:16:08.290 --> 00:16:11.410
the hands to the waistline and I'm going

00:16:11.410 --> 00:16:14.230
to turn the left toes in then I'm going

00:16:14.230 --> 00:16:15.850
to make my way back in doing the heel

00:16:15.850 --> 00:16:20.019
toe move and if you're feeling risky you

00:16:20.019 --> 00:16:22.199
can just have a little silly moment here

00:16:22.199 --> 00:16:25.060
if I can be silly on YouTube you can be

00:16:25.060 --> 00:16:26.709
silly in the privacy of your own home

00:16:26.709 --> 00:16:29.019
dang it so you might just have a little

00:16:29.019 --> 00:16:31.000
fun moment there bringing it in and

00:16:31.000 --> 00:16:33.070
shaking it off if you're doing this

00:16:33.070 --> 00:16:34.899
video with someone maybe have a little

00:16:34.899 --> 00:16:36.940
dance break with them right so the

00:16:36.940 --> 00:16:38.860
warrior the warrior poses can be a

00:16:38.860 --> 00:16:41.230
little serious anything with strong

00:16:41.230 --> 00:16:44.140
strong legs right we get really take a

00:16:44.140 --> 00:16:47.970
second here and shake it off in your own

00:16:47.970 --> 00:16:52.779
fashion alright so after you've taken a

00:16:52.779 --> 00:16:54.250
second to shake it out or drop it like

00:16:54.250 --> 00:16:55.839
it's hot or have a little dance party or

00:16:55.839 --> 00:16:57.820
if you just sit there like this like a

00:16:57.820 --> 00:17:01.029
grumpy grump that's fine too we're going

00:17:01.029 --> 00:17:02.440
to take what we just did there the

00:17:02.440 --> 00:17:04.900
connection to the earth working the legs

00:17:04.900 --> 00:17:06.459
the core the length through the spinal

00:17:06.459 --> 00:17:09.520
column and practice tree okay so first

00:17:09.520 --> 00:17:10.809
we connect to the breath palms together

00:17:10.809 --> 00:17:14.859
at the heart big inhale big exhale to

00:17:14.859 --> 00:17:17.399
just ground

00:17:17.589 --> 00:17:20.329
inhale find a focal point we call the

00:17:20.329 --> 00:17:23.420
citrus tea in Sanskrit ins a place or a

00:17:23.420 --> 00:17:27.380
point for you to land your gaze upon and

00:17:27.380 --> 00:17:29.000
this is going to help you with your

00:17:29.000 --> 00:17:30.830
balance so find something to focus on

00:17:30.830 --> 00:17:34.640
and then slowly shift your weight to

00:17:34.640 --> 00:17:36.710
your left foot peel the right toes up

00:17:36.710 --> 00:17:41.480
towards the sky nice and slow lifting

00:17:41.480 --> 00:17:43.970
through the right knee and then we'll

00:17:43.970 --> 00:17:45.650
catch the right knee squeeze it up in it

00:17:45.650 --> 00:17:47.210
and it's here that will take a second to

00:17:47.210 --> 00:17:49.250
softly bend through the standing leg and

00:17:49.250 --> 00:17:54.680
press away from the earth great

00:17:54.680 --> 00:17:56.900
so from here left thumb is going to come

00:17:56.900 --> 00:17:58.310
to the heart or the sternum just I

00:17:58.310 --> 00:18:00.920
remember to stay lifted there and not

00:18:00.920 --> 00:18:04.370
collapsed oh right if this is lifted all

00:18:04.370 --> 00:18:07.430
my Energy's thinking up standing foot

00:18:07.430 --> 00:18:11.180
strong grounding down here we go so feel

00:18:11.180 --> 00:18:12.500
free to head into the posture already

00:18:12.500 --> 00:18:15.770
obviously but I want to guide people who

00:18:15.770 --> 00:18:17.210
are new to the practice here you might

00:18:17.210 --> 00:18:18.620
take your right heel up towards your

00:18:18.620 --> 00:18:21.440
Center super important everyone take the

00:18:21.440 --> 00:18:22.760
left side of your body your left thigh

00:18:22.760 --> 00:18:24.590
press find a little resistance here so

00:18:24.590 --> 00:18:26.840
we're not just sinking in and holding on

00:18:26.840 --> 00:18:28.790
for dear life Moo I did that for a lot

00:18:28.790 --> 00:18:30.890
of years so fine strength all that work

00:18:30.890 --> 00:18:32.780
you just did an extended side angle and

00:18:32.780 --> 00:18:36.890
warrior find that lift up through the

00:18:36.890 --> 00:18:39.230
pelvic floor press back with the left

00:18:39.230 --> 00:18:41.480
thigh top of the right thigh rolls out

00:18:41.480 --> 00:18:43.820
we just play here if you fall I'll catch

00:18:43.820 --> 00:18:45.830
you will catch you don't worry find that

00:18:45.830 --> 00:18:49.310
lift in the front body other options to

00:18:49.310 --> 00:18:52.910
be below the knee or to keep the toes on

00:18:52.910 --> 00:18:54.890
the earth so careful just not to crash

00:18:54.890 --> 00:18:56.900
on the knee and if you get in the habit

00:18:56.900 --> 00:18:58.580
of that it's not really great for the

00:18:58.580 --> 00:19:01.250
knee okay so a little moment to play

00:19:01.250 --> 00:19:03.380
here so obviously we're not going to be

00:19:03.380 --> 00:19:05.270
perfectly in sync so you're tending to

00:19:05.270 --> 00:19:07.190
your body and your balance your

00:19:07.190 --> 00:19:12.400
stability today really working on

00:19:12.400 --> 00:19:17.990
finding that lift paying attention to

00:19:17.990 --> 00:19:21.530
the fine details maybe you reach the

00:19:21.530 --> 00:19:27.710
fingertips up maybe you take a mudra how

00:19:27.710 --> 00:19:29.360
about what that is hopefully that

00:19:29.360 --> 00:19:29.970
doesn't mean

00:19:29.970 --> 00:19:37.770
Bassel right whoa and then remember your

00:19:37.770 --> 00:19:40.410
mantra so even if the process is a bit

00:19:40.410 --> 00:19:41.220
messy today

00:19:41.220 --> 00:19:43.980
stick with it I am capable as sticking

00:19:43.980 --> 00:19:48.660
with the process staying peaceful when I

00:19:48.660 --> 00:19:51.240
fall maybe you're a dancing tree or

00:19:51.240 --> 00:19:53.820
moving tree today take one more breath

00:19:53.820 --> 00:19:55.530
wherever you are and then we'll slowly

00:19:55.530 --> 00:19:59.070
release take a second to just kind of

00:19:59.070 --> 00:20:02.220
shake out through the feeds pony pony

00:20:02.220 --> 00:20:03.630
through the feet and then we'll take it

00:20:03.630 --> 00:20:05.250
to the other side and you can work in

00:20:05.250 --> 00:20:07.640
your own time here finding that focus

00:20:07.640 --> 00:20:09.480
spreading awareness through the feet

00:20:09.480 --> 00:20:10.800
just like we did at the beginning of our

00:20:10.800 --> 00:20:13.860
practice and then just careful not to

00:20:13.860 --> 00:20:16.800
sink over into that right hip find that

00:20:16.800 --> 00:20:21.570
lift here we go peeling the left toes up

00:20:21.570 --> 00:20:25.380
all the way up up up we'll catch the

00:20:25.380 --> 00:20:27.690
left knee squeeze squeeze squeeze lift

00:20:27.690 --> 00:20:29.940
the heart keep the shoulders grounding

00:20:29.940 --> 00:20:32.610
down and then this is your free time to

00:20:32.610 --> 00:20:34.890
play so you'll slide the right hand over

00:20:34.890 --> 00:20:37.470
to the left ankle maybe you hike it all

00:20:37.470 --> 00:20:40.290
the way up to your Center pressing back

00:20:40.290 --> 00:20:42.480
with the right side body going through

00:20:42.480 --> 00:20:44.520
your checklist so if you have a tendency

00:20:44.520 --> 00:20:46.440
and again this whole yoga camp is all

00:20:46.440 --> 00:20:48.480
about just going a little deeper playing

00:20:48.480 --> 00:20:50.280
with a full body experience and

00:20:50.280 --> 00:20:52.380
considering the mental experience the

00:20:52.380 --> 00:20:55.710
mind to so if you know tree pose well

00:20:55.710 --> 00:20:58.140
you might just have a tendency I'm not

00:20:58.140 --> 00:20:59.850
saying you do you might have a tendency

00:20:59.850 --> 00:21:02.580
to just like find it and get it and hold

00:21:02.580 --> 00:21:04.230
it hold on to it for dear life but are

00:21:04.230 --> 00:21:08.100
you experiencing what's going on are you

00:21:08.100 --> 00:21:13.140
having experience like that again left

00:21:13.140 --> 00:21:16.140
toes can be on the earth this might be

00:21:16.140 --> 00:21:18.650
your tree pose

00:21:21.749 --> 00:21:26.049
and then again if you fall just come

00:21:26.049 --> 00:21:29.739
back to it don't give up top of the left

00:21:29.739 --> 00:21:33.970
thigh rolling down and out if you're

00:21:33.970 --> 00:21:35.440
feeling super strong today or maybe

00:21:35.440 --> 00:21:37.659
you're doing yoga camp for the second

00:21:37.659 --> 00:21:39.220
time you might play with closing your

00:21:39.220 --> 00:21:41.159
eyes whoa

00:21:41.159 --> 00:21:45.669
and maybe you take a mudra or variation

00:21:45.669 --> 00:21:56.049
with the arms take one more breath

00:21:56.049 --> 00:21:58.840
wherever you are and then with control

00:21:58.840 --> 00:22:01.359
best you can with control release left

00:22:01.359 --> 00:22:05.019
foot down great bring the feet together

00:22:05.019 --> 00:22:07.539
just like we began palms come together

00:22:07.539 --> 00:22:08.379
at the heart

00:22:08.379 --> 00:22:11.109
loop the shoulders close your eyes feel

00:22:11.109 --> 00:22:12.879
the sensations on the soles your feet

00:22:12.879 --> 00:22:14.769
feel the sensations in your legs your

00:22:14.769 --> 00:22:24.119
hips lift your heart inhale in exhale

00:22:24.119 --> 00:22:29.109
release inhale reach the fingertips

00:22:29.109 --> 00:22:32.470
towards the sky and repeating just what

00:22:32.470 --> 00:22:34.179
we did at the beginning rolling it down

00:22:34.179 --> 00:22:39.369
forward fold bend the knees as

00:22:39.369 --> 00:22:42.399
generously as you need to shake the head

00:22:42.399 --> 00:22:45.669
a little yes a little no maybe walk the

00:22:45.669 --> 00:22:49.840
fingertips side to side then walk the

00:22:49.840 --> 00:22:52.169
feet out hip-width apart

00:22:52.169 --> 00:22:54.850
fingertips on the mat heels are going to

00:22:54.850 --> 00:22:57.460
lift they come into a squat just for a

00:22:57.460 --> 00:23:00.580
moment here inhale open the heart heels

00:23:00.580 --> 00:23:02.200
can be lifted for this one today nice

00:23:02.200 --> 00:23:05.769
froggy pose and then exhale press into

00:23:05.769 --> 00:23:08.139
the feet slowly roll Ibaka

00:23:08.139 --> 00:23:13.570
all the way to standing inhale take up

00:23:13.570 --> 00:23:15.700
space as much space as you can take up

00:23:15.700 --> 00:23:17.379
here spread the fingertips left to right

00:23:17.379 --> 00:23:18.390
inhale

00:23:18.390 --> 00:23:25.700
I am capable and exhale hands to heart

00:23:26.510 --> 00:23:28.830
great let's take one last breath in

00:23:28.830 --> 00:23:30.900
together ready inhale in through the

00:23:30.900 --> 00:23:34.500
nostrils and exhale sigh it out let it

00:23:34.500 --> 00:23:38.910
go sweet awesome practice today my

00:23:38.910 --> 00:23:41.370
friends have a great rest of your day

00:23:41.370 --> 00:23:44.209
namaste