WEBVTT

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- Hello my sweet friends,

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and welcome to 30 Days of Yoga Camp.

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It's Day Eight,

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and we're gonna do the
opposite of titillate.

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We're gonna chillax.

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(laughing)

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The mantra today is "I Choose."

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So get into something comfy,

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grab a pillow, and let's get started.

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(lively, uplifting piano music)

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So, today we're going to begin
in a nice, comfortable seat

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of your choice,

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so you can be on the knees,

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you can be in Sukhasan here
with the ankles crossed.

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Find a position that you
can sit up nice and tall in.

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And once you've made a choice,

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and lengthened up through
the crown of the head,

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go ahead an close your eyes,

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and give yourself permission
to start today off

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by simply just being.

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Just sit.

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We slowly begin to invite the mind

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to focus in on the present moment.

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We invite the breath

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to slowly deepen, elongate.

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And we give ourself
permission to just let go,

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not do anything.

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(exhaling)

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But just to simply be.

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Here, present, now.

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(breathing)

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And if you're the type of
person who's always on the go,

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this could be a little
bit challenging for you.

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But that's why we're here.

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That's what Day Eight is all about.

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Then nice and slow, drop
the chin to the chest

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wherever you are.

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Chin to chest.

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Then nice and slow, right
ear over right shoulder.

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Drop the chin to the chest.

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Left ear over left shoulder.

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And dropping through to center,

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chin to chest.

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Slowly carve a line with your nose.

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Lift your chin up.

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Big inhale in here.

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Exhale, drop the chin
parallel to the earth.

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Then we'll bring the
palms to either the knees

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or to the tops of the thighs.

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So this should work in any
comfortable seat that you chose.

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Inhale, loop the shoulders.

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Begin to grow tall and long
through the front body.

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So you open up through the chest.

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And exhale, rounding through the spine,

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chin to chest.

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Inhale, lengthen, lift.

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Open.

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(inahling)

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And exhale, rounding.

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(exhaling)

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This is your spinal flex today.

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Your warm-up, so let it grow.

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And let it inspire other movements

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so if you find a catch, you
might rock there a little bit.

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If you find you want to move in a circle,

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you know that coffee
grinder move that I love.

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Give that a try.

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If you find you just want to
sway a little back and forth

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like an awesome person that you are,

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please do.

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So linger in the places
that feel good to linger in

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a little bit, and then find
another place to explore.

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(breathing)

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Then slowly we'll come back to center,

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and stack head over heart,

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heart over pelvis.

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OK, left palm can stay wherever it is

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on the knee or the thigh,

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and we're gonna send the
right fingertips out.

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And once again, drop
the chin to the chest.

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And then take your right ear
over your right shoulder.

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Anchor down through your left elbow.

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Make sure you're not finding any tension

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in the right shoulder.

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And then slowly we're gonna
flip the right palm up,

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and bring it all the way
up just to rest gently

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on the side of the left head here,

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maybe on the ear.

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No need to do anything here.

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Just be.

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Just let natural weight of your hand

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rest here, and we breathe.

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(exhaling)

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Breathe, breathe, breathe.

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(breathing)

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Great, gently release.

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Slowly we'll come back.

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Lift all the way up to center,

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chin parallel to the earth.

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And then we'll switch to the other side.

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Right hand comes to rest.

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Left fingertips reach down.

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Then chin to chest.

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Breathe into the back of the neck here.

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Nice stretch.

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And then left ear over left shoulder.

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So keep that right shoulder
grounding down, elbow down.

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And when you're ready, flip the left palm,

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bring it up and over to
rest on the right ear

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or right temple.

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Try to soften through your sensory organs

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so if you know you're like
prone to clenching the jaw

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or the forehead or something,

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let's keep that nice and soft today.

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Use today's practice as an opportunity

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to soften in those areas.

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(deep breathing)

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Take one more breath here.

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And then gently release.

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Head comes back to center.

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Awesome.

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Close your eyes for a second,

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and lengthen through
the crown of the head.

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(deep breathing)

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Good, then draw the palms
together at the heart,

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Anjali mudra.

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So the palms are together in prayer.

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We gently bow the head to the heart,

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the mind intelligence to
the body intelligence.

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And the affirmation or the mantra today,

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I think it's awesome.

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"I choose."

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So take a second here to

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finish that sentence.

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I choose.

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I choose to be at peace.

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I choose to find ease.

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I choose to finish this whole video

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and take some time for myself.

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Whatever it is, maybe it's
really intricate for you today.

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And maybe it's just simple.

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But take a second to find it for you,

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whatever it is today.

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I choose.

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Good, then repeat it to yourself.

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Confirm it.

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Consider it already done.

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Feel.

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Notice what it feels like to
consider that already done.

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Whatever you have chosen,

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it already is, it's already done.

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(inhaling)

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And then we'll add a little breath to it.

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Just for a little support.

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Just in case.

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(exhaling and inhaling)

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Awesome.

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Then we'll slowly release.

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Sit up nice and tall.

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Inhale, squeeze the
shoulders up to the ears.

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And exhale, gliding the shoulder blades

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down the back body.

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Awesome.

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Two more times like that.

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Inhale, squeeze and lift.

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Mmmm.

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Rinse it all away.

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Exhale.

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(exhaling)

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I'm feelin' it today obviously.

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Inhale, reach, squeeze.

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(inhaling)

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And exhale, let it go.

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Good.

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We're gonna send the legs out long.

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Go ahead and grab your pillow.

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Your pilla'.

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My first grade teacher used
to say po-em and pilla'.

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She probably said potata too.

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Ain't nothin' wrong with that.

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Just, OK.

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Sharing my life with you.

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OK, so take your pillow.

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If it's like a flimsy pillow like mine,

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you might even double up here,

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so we're wanting to really
hug it up to the belly

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into the hip creases.

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Ooh, I love Day Eight.

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OK, if you want to add a little
extra lift in the hips here,

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you can.

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But hug that little baby
right up to your belly,

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and right up to your hip creases.

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And then a little
brightness through the feet,

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so yogi's choice, you can point the toes

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or keep 'em flexed.

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I'm giving myself some space today

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so rather than zipping up,

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I'm bringing my heels in
line with my hip points.

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Ready, let's go.

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Inhale, lift your heart, your chest.

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Exhale, crawl your fingertips,

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your palms all the way out.

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So you should have a
nice little support here

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to round over eventually.

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Maybe you grab the feet, maybe not.

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Inhale, extend.

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Look forward.

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And then exhale, melt it down.

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Take a couple quiet, deep breaths here

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and enjoy.

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(breathing)

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So make sure you're breathing here, deep.

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If there's anything that's
been stressing you out

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or worrying you, making you fret,

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choose to let it go.

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(breathing)

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Stay calm.

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Give your thinking mind a rest.

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Tuck the chin into the chest.

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One more breath here.

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And then nice and easy,

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we'll slowly begin to unravel.

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Softening through the feet.

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And then check it out,

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we're gonna slowly, slowly, slowly

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take the pillow, which is right here,

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and bring it behind, our one
core check-in of the day.

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So it's gonna obviously
vary on your pillow,

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but try not to be too
meticulous about this.

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Just have a little fun with it.

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As you slowly bring the heels together,

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and slowly lower it down.

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Whoo-ahh, ahhh yeah.

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And then me, your humble yoga guide,

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makes a quick adjustment.

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OK, great.

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And then, we come to flat back.

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Ah, nice.

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So get comfy here.

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(breathing)

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We're just gonna be here for a little bit

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so don't get too comfy.

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(laughing)

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And, just take a second to close your eyes

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and notice how you feel.

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Let the weight of your body
sink deep into the earth,

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and bring the hands to the belly.

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So it might seem like
this is not productive,

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because you're not doing Chaturangas,

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you're not doing core work,

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but we need to find balance
in our practice too.

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We need to remember that it's not always

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the fastest thing or the loudest thing

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or the hardest thing
that makes a difference.

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This can be intense too,

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just laying here and being
present with your feelings.

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And then you might take this second now

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to again, repeat the mantra, "I choose."

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Whatever you've chosen today,

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repeat it to yourself.

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(breathing)

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And slowly we'll bring the heels together.

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And inhale, reach the
arms up and overhead.

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So today we're doing
Mountain Pose reclined.

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So, pressing into the heels, strong.

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Firming through the
tops of the thighbones,

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reaching the fingertips back,

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and then finding a little
sensation in the pelvis

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that feels connected.

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So if you're just kind of blah there,

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you might just play.

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I don't want to say what to do

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because it'll be a little
different for everyone here.

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I've come to realize that.

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As my body changes.

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So when you feel like you have it,

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close your eyes and press
your feet into imaginary wall

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or an imaginary earth.

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Again, reclined Tadasana here.

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Spread the fingertips super wide.

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Draw your shoulder blades in together.

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Your shoulders down into socket.

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One more deep breath here, inhale.

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(inhaling)

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Then exhale,

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slowly bringing the knees
up in towards the heart,

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and wrapping the arms around the shins.

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Take your time.

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So what if we were to be here

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for the rest of our practice today?

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Could you find what feels good here?

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Massaging through the sacrum and the hips,

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and lower back body, the coccyx.

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You might draw circles.

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You might just rock gently left to right.

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You might just find stillness here.

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And breathe.

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Feel supported by the earth.

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Take one more breath.

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(breathing)

00:13:25.308 --> 00:13:27.341
And then hold onto the right knee.

00:13:27.341 --> 00:13:28.660
And send the left left out long.

00:13:28.660 --> 00:13:30.529
Go ahead and release the
left heel to the earth,

00:13:30.529 --> 00:13:31.806
Head to Knee Pose.

00:13:31.806 --> 00:13:33.492
Inhale in, loop the shoulders.

00:13:33.492 --> 00:13:36.675
Exhale, bring your nose
up towards your knee.

00:13:39.785 --> 00:13:43.181
So they seriously call
this Wind Relieving Pose.

00:13:45.844 --> 00:13:47.073
That's all.

00:13:47.073 --> 00:13:48.250
He he.

00:13:48.250 --> 00:13:49.173
One more breath here.

00:13:49.173 --> 00:13:50.313
Firm in the left leg.

00:13:50.313 --> 00:13:51.250
You know that.

00:13:51.250 --> 00:13:52.656
Big breath in.

00:13:52.656 --> 00:13:55.036
Then exhale, release head to pillow.

00:13:55.036 --> 00:13:56.534
Yeah, that's what's up.

00:13:56.534 --> 00:13:57.514
And then we switch.

00:13:57.514 --> 00:13:59.968
(blowing air, breathing)

00:14:01.795 --> 00:14:02.874
Loop the shoulders.

00:14:02.874 --> 00:14:04.414
Take a big breath in.

00:14:04.414 --> 00:14:05.749
When you're ready, exhale.

00:14:05.749 --> 00:14:08.055
Peel the head, the neck, the shoulders up.

00:14:08.055 --> 00:14:09.333
Nose to knee.

00:14:11.197 --> 00:14:13.515
So you do want to do this
starting with the right side

00:14:13.515 --> 00:14:15.416
for maximum effect,

00:14:15.416 --> 00:14:18.730
to find out why, you can check
out the foundations video

00:14:18.730 --> 00:14:20.399
here on YouTube, but it's always great

00:14:20.399 --> 00:14:21.812
in terms of your internal organs

00:14:21.812 --> 00:14:23.336
to start on the right,

00:14:23.336 --> 00:14:25.545
end with the left, one more breath.

00:14:26.401 --> 00:14:27.873
And then exhale, release.

00:14:27.873 --> 00:14:28.591
Great.

00:14:28.591 --> 00:14:29.923
Go ahead and bring the
sole of the left foot

00:14:29.923 --> 00:14:32.187
to the ground here, and
then bring the right knee up

00:14:32.187 --> 00:14:34.162
to meet the left, Supta Baddha Konasana,

00:14:34.162 --> 00:14:36.453
and just five breaths here

00:14:36.453 --> 00:14:40.991
to allow gravity to dance with the body.

00:14:40.991 --> 00:14:43.255
Bring the base of your palms
to the hip creases here

00:14:43.255 --> 00:14:43.980
or your thumbs,

00:14:43.980 --> 00:14:45.989
and just give it a little push down.

00:14:45.989 --> 00:14:47.245
That feels good.

00:14:48.158 --> 00:14:50.117
Should feel really great
after all the hard work

00:14:50.117 --> 00:14:51.446
you've been doing.

00:14:54.293 --> 00:14:58.428
We are now through one week of Yoga Camp.

00:14:58.428 --> 00:14:59.486
Can you believe it?

00:14:59.486 --> 00:15:00.941
It's so amazing.

00:15:02.026 --> 00:15:03.936
Way to show up for yourself.

00:15:03.936 --> 00:15:05.544
I think there's nothing more beautiful

00:15:05.544 --> 00:15:06.950
than showin' up for yourself,

00:15:06.950 --> 00:15:08.838
and cultivating a home yoga practice

00:15:08.838 --> 00:15:10.881
is a great way to do that

00:15:10.881 --> 00:15:12.656
so really nice work everyone.

00:15:12.656 --> 00:15:14.386
Take one more breath here.

00:15:14.386 --> 00:15:16.197
(inhaling)

00:15:16.197 --> 00:15:17.807
Maybe find a little stillness.

00:15:17.807 --> 00:15:21.942
(exhaling)

00:15:23.366 --> 00:15:24.307
Great.

00:15:24.307 --> 00:15:27.777
And then we'll slowly peel the knees up

00:15:27.777 --> 00:15:29.558
and bring them together.

00:15:30.734 --> 00:15:32.673
And then you're just
gonna turn onto your side,

00:15:32.673 --> 00:15:33.765
any side.

00:15:35.277 --> 00:15:37.317
Hike the knees up towards your heart.

00:15:37.317 --> 00:15:40.725
A little bit of a spinal
flex, even here in Fetal Pose.

00:15:40.725 --> 00:15:42.160
Mmmm, if feels so good.

00:15:42.160 --> 00:15:45.511
(laughing, breathing)

00:15:45.511 --> 00:15:47.143
And close your eyes and
connect to your breath.

00:15:47.143 --> 00:15:49.003
This is yoga too.

00:15:50.689 --> 00:15:51.991
Uniting with your breath.

00:15:51.991 --> 00:15:55.903
Connecting with the
sensations of your body.

00:15:56.898 --> 00:15:59.775
Super mindful of everything here.

00:16:01.125 --> 00:16:02.962
And don't forget to enjoy.

00:16:02.962 --> 00:16:07.807
(breathing)

00:16:08.774 --> 00:16:09.885
Then nice and easy,

00:16:09.885 --> 00:16:11.810
we'll make our way up to seated.

00:16:13.716 --> 00:16:15.153
Take your time getting there.

00:16:15.153 --> 00:16:17.789
Leave thy pillow there for later.

00:16:21.442 --> 00:16:25.074
And we'll come to a nice
cross-legged position.

00:16:25.996 --> 00:16:28.814
Left hand to the right knee.

00:16:28.814 --> 00:16:30.649
Right fingertips behind.

00:16:30.649 --> 00:16:31.776
Just a gentle twist here.

00:16:31.776 --> 00:16:33.625
As you inhale, lift up and over.

00:16:33.625 --> 00:16:36.272
(breathing)

00:16:36.272 --> 00:16:38.336
Exhale, journey into your twist.

00:16:38.336 --> 00:16:39.540
I don't why I said over.

00:16:39.540 --> 00:16:41.322
Sorry, inhale, lift up.

00:16:43.069 --> 00:16:45.392
And exhale, twist.

00:16:52.219 --> 00:16:54.940
Then keep the left palm
where it is my friends.

00:16:54.940 --> 00:16:57.023
Ground down through
the tops of the thighs.

00:16:57.023 --> 00:16:58.610
And nice and soft and easy,

00:16:58.610 --> 00:17:00.838
we're gonna reach the right fingertips up,

00:17:00.838 --> 00:17:03.832
and then bring them over towards the left.

00:17:04.660 --> 00:17:06.344
So we're grounding down here,

00:17:06.344 --> 00:17:08.237
kind of anchoring down with the left palm

00:17:08.237 --> 00:17:10.115
and the right knee, and then reaching,

00:17:10.115 --> 00:17:12.159
really reaching with the right fingertips.

00:17:12.159 --> 00:17:14.304
Close your eyes, plug your shoulders in,

00:17:14.304 --> 00:17:16.811
just like you did in
that reclined Tadasana.

00:17:16.811 --> 00:17:17.781
And breathe.

00:17:17.781 --> 00:17:20.162
(inhaling)

00:17:20.162 --> 00:17:21.205
Then on an exhale,

00:17:21.205 --> 00:17:23.644
bring the right hand to the left kneecap,

00:17:23.644 --> 00:17:24.601
chin to chest.

00:17:24.601 --> 00:17:26.319
Round the spine.

00:17:27.568 --> 00:17:29.029
And then inhale, blossom.

00:17:29.029 --> 00:17:30.439
Let everything open.

00:17:31.847 --> 00:17:33.596
Then we do the same
thing on the other side.

00:17:34.466 --> 00:17:35.725
Right hand to left kneecap.

00:17:35.725 --> 00:17:37.608
Left fingertips behind.

00:17:37.608 --> 00:17:39.825
Inhale, lift and lengthen.

00:17:43.419 --> 00:17:46.088
Exhale, journey into your twist.

00:17:48.161 --> 00:17:51.362
Close your eyes here and
visualize your spine.

00:17:51.362 --> 00:17:53.158
(breathing)

00:17:53.158 --> 00:17:55.459
Such a wonderful thing
to tend to the spine

00:17:55.459 --> 00:17:58.337
in this way, especially for 30 days.

00:17:58.337 --> 00:18:00.310
Wowie zowie, game changer.

00:18:01.357 --> 00:18:03.034
Take one more breath here.

00:18:03.034 --> 00:18:05.098
(exhaling)

00:18:05.098 --> 00:18:07.220
And then we'll keep the
right hand where it is,

00:18:07.220 --> 00:18:09.543
and release the left fingertips,

00:18:09.543 --> 00:18:10.903
bringing them all the way up and over.

00:18:10.903 --> 00:18:12.395
Side body stretch.

00:18:12.395 --> 00:18:14.565
So you may not go as far
as you normally do here,

00:18:14.565 --> 00:18:15.590
and that's because we're playing

00:18:15.590 --> 00:18:17.291
with a little resistance
here, a little balance.

00:18:17.291 --> 00:18:19.648
So grounding down through the left thigh,

00:18:19.648 --> 00:18:21.914
and reaching, reaching.

00:18:23.675 --> 00:18:24.680
Shoulders relaxed.

00:18:24.680 --> 00:18:25.956
Take a deep breath in.

00:18:25.956 --> 00:18:27.551
Lean back into it.

00:18:27.551 --> 00:18:29.279
And then exhale.

00:18:29.279 --> 00:18:30.881
Left palm to right knee.

00:18:30.881 --> 00:18:33.692
We round forward, chin to chest.

00:18:35.265 --> 00:18:36.541
And then on your next breath,

00:18:36.541 --> 00:18:37.233
let it blossom.

00:18:37.233 --> 00:18:38.229
Reach everything.

00:18:38.229 --> 00:18:40.934
Big, you know, good morning stretch here,

00:18:40.934 --> 00:18:42.129
whether you're doing it
in the morning or not.

00:18:42.129 --> 00:18:43.922
Just nice stretch here.

00:18:44.830 --> 00:18:46.875
(exhaling)

00:18:46.875 --> 00:18:47.769
Awesome.

00:18:47.769 --> 00:18:49.145
Fingertips come to your sides.

00:18:49.145 --> 00:18:50.253
Take a deep breath in.

00:18:50.253 --> 00:18:51.950
(inhaling)

00:18:51.950 --> 00:18:53.712
And long breath out.

00:18:53.712 --> 00:18:56.930
(exhaling)

00:18:56.930 --> 00:18:57.653
Great.

00:18:58.318 --> 00:18:59.276
We're gonna send one leg out.

00:18:59.276 --> 00:19:00.460
Let's do the right leg.

00:19:00.460 --> 00:19:01.051
Left heel in.

00:19:01.051 --> 00:19:02.247
One leg out.

00:19:04.933 --> 00:19:06.537
And we're gonna take the right hand

00:19:06.537 --> 00:19:08.061
to the top of the left thigh

00:19:08.061 --> 00:19:10.542
or to the top of the hip crease here.

00:19:11.293 --> 00:19:14.871
Point or flex, yogi's
choice with your right toes.

00:19:14.871 --> 00:19:16.092
And then nice and easy,

00:19:16.092 --> 00:19:17.542
we'll sweep the left
fingertips all the way

00:19:17.542 --> 00:19:18.701
up and over.

00:19:18.701 --> 00:19:20.440
Find that same resistance
that you just had,

00:19:20.440 --> 00:19:22.673
and cross-legged here, just play.

00:19:22.673 --> 00:19:23.733
Drawing shoulders away.

00:19:23.733 --> 00:19:25.269
Trying to keep the heart open.

00:19:25.269 --> 00:19:26.699
(inhaling)

00:19:26.699 --> 00:19:27.729
So there's a lot going on.

00:19:27.729 --> 00:19:30.210
Firming down through the right thighbone.

00:19:31.920 --> 00:19:33.405
Inhale in.

00:19:34.274 --> 00:19:35.875
Exhale, counter-twist.

00:19:35.875 --> 00:19:37.697
Left fingertips behind.

00:19:38.901 --> 00:19:40.851
We look past the left shoulder.

00:19:43.388 --> 00:19:45.142
Great, gently release to center.

00:19:45.142 --> 00:19:46.279
Bring the right foot in

00:19:46.279 --> 00:19:48.646
to meet the left, Cobbler's Pose.

00:19:48.646 --> 00:19:49.738
Grab the ankles here.

00:19:49.738 --> 00:19:50.749
Loop the shoulders.

00:19:50.749 --> 00:19:52.521
Press into the earth
with your sitting bones,

00:19:52.521 --> 00:19:54.606
and grow up nice and
tall through the spine.

00:19:55.598 --> 00:19:57.201
Anchor down, quads heavy here

00:19:57.201 --> 00:20:00.404
as you ground down through
the tops of the thighs.

00:20:00.404 --> 00:20:02.028
And then maybe you
interlace the fingertips

00:20:02.028 --> 00:20:03.979
around the toes here.

00:20:03.979 --> 00:20:06.448
Maybe you open the feet like a book.

00:20:07.618 --> 00:20:09.196
Whatcha readin'?

00:20:10.025 --> 00:20:11.450
I love it when people
ask me what I'm reading

00:20:11.450 --> 00:20:12.735
'cause I'm always embarrassed.

00:20:12.735 --> 00:20:14.179
I'm like, "Uhhh."

00:20:14.179 --> 00:20:16.774
I'm either reading like
Anthony Bourdain's book

00:20:16.774 --> 00:20:18.358
or, it's not a yoga book.

00:20:18.358 --> 00:20:19.748
(laughing)

00:20:19.748 --> 00:20:21.237
Or is it?

00:20:21.936 --> 00:20:24.097
That's for us to discover.

00:20:25.251 --> 00:20:26.036
What?

00:20:26.036 --> 00:20:29.226
K. Great, now there are
gonna be a million comments

00:20:29.226 --> 00:20:31.223
about Anthony Bourdain,

00:20:31.223 --> 00:20:32.281
which is fine with me.

00:20:32.281 --> 00:20:33.278
I like him.

00:20:34.354 --> 00:20:34.917
I dig.

00:20:34.917 --> 00:20:35.836
OK, here we go.

00:20:35.836 --> 00:20:38.334
One more breath in Baddha Konāsana.

00:20:38.334 --> 00:20:43.285
(breathing)

00:20:45.229 --> 00:20:46.585
And then we'll release.

00:20:46.585 --> 00:20:48.199
Right heel comes in.

00:20:48.199 --> 00:20:50.729
Left leg goes out long.

00:20:52.163 --> 00:20:53.425
Take the left hand this time.

00:20:53.425 --> 00:20:54.667
Bring it to the top of the right thigh

00:20:54.667 --> 00:20:56.279
or the top of the hip crease.

00:20:56.279 --> 00:20:57.521
And then nice and easy,

00:20:57.521 --> 00:20:58.574
we'll reach the right fingertips

00:20:58.574 --> 00:21:00.814
all the way up and over.

00:21:01.644 --> 00:21:05.068
Now, turtle shell wants to come out here

00:21:05.068 --> 00:21:08.614
so open up, pull the right shoulder in.

00:21:08.614 --> 00:21:09.555
Lift your heart.

00:21:09.555 --> 00:21:10.519
Lean back into it.

00:21:10.519 --> 00:21:12.151
Lengthen through the crown.

00:21:12.151 --> 00:21:16.079
(breathing)

00:21:16.079 --> 00:21:17.203
Inhale in.

00:21:18.352 --> 00:21:20.323
Exhale, counter-twist.

00:21:20.323 --> 00:21:22.288
(exhaling)

00:21:24.137 --> 00:21:27.354
So this day is so great
if you work at a desk.

00:21:28.103 --> 00:21:29.098
So nice.

00:21:29.098 --> 00:21:30.402
So good.

00:21:33.759 --> 00:21:35.082
And it's good for everyone.

00:21:35.082 --> 00:21:39.784
(breathing)

00:21:39.784 --> 00:21:41.723
Great, then we'll gently release.

00:21:41.723 --> 00:21:43.897
Sole of the left foot
comes in to meet the right.

00:21:43.897 --> 00:21:46.115
Again, Baddha Konāsana.

00:21:46.115 --> 00:21:47.417
This time with a forward fold

00:21:47.417 --> 00:21:48.913
so take your time getting there.

00:21:48.913 --> 00:21:50.958
You might experiment bringing the palms,

00:21:50.958 --> 00:21:53.734
excuse me, the thumbs to
the arches of the feet,

00:21:53.734 --> 00:21:56.193
and just giving yourself
a little massage there.

00:21:58.070 --> 00:22:00.614
And opening the feet like a book here.

00:22:02.294 --> 00:22:03.437
And then when you're ready,

00:22:03.437 --> 00:22:05.235
we'll inhale, loop the shoulders,

00:22:05.235 --> 00:22:06.652
open the chest, the heart.

00:22:06.652 --> 00:22:08.280
And exhale, send it forward.

00:22:08.280 --> 00:22:10.100
(exhaling)

00:22:10.100 --> 00:22:11.598
Breathe here.

00:22:11.598 --> 00:22:16.100
(breathing)

00:22:17.577 --> 00:22:19.653
Try to keep length in the
spine here my friends.

00:22:19.653 --> 00:22:21.330
We're gonna round it
over in just a second.

00:22:21.330 --> 00:22:22.137
So if you're already down there,

00:22:22.137 --> 00:22:24.031
maybe come up for a couple breaths.

00:22:24.031 --> 00:22:25.564
Just staying connected to that line

00:22:25.564 --> 00:22:27.456
from the crown to the tail.

00:22:27.456 --> 00:22:28.965
You might use the elbows.

00:22:28.965 --> 00:22:29.987
This isn't for everyone,

00:22:29.987 --> 00:22:31.310
but you might use the elbows

00:22:31.310 --> 00:22:34.048
to press gently on the inner thighs.

00:22:34.048 --> 00:22:38.587
(deep breathing)

00:22:38.587 --> 00:22:40.506
Tap into the breath here.

00:22:40.506 --> 00:22:44.792
(exhaling and inhaling)

00:22:44.792 --> 00:22:46.100
And then we'll round it over,

00:22:46.100 --> 00:22:47.660
letting the weight of the head go.

00:22:47.660 --> 00:22:52.591
(exhaling and inhaling)

00:23:07.614 --> 00:23:11.855
And then slowly we'll
release, nice and easy.

00:23:13.737 --> 00:23:15.943
Swim the fingertips behind.

00:23:15.943 --> 00:23:16.941
Bring the knees together,

00:23:16.941 --> 00:23:18.507
soles of the feet come to the mat.

00:23:18.507 --> 00:23:19.643
A little windshield wiper here,

00:23:19.643 --> 00:23:22.240
so you're gonna lean back
and then just take the knees

00:23:22.240 --> 00:23:23.935
over to one side.

00:23:24.755 --> 00:23:26.204
Should feel good.

00:23:26.204 --> 00:23:27.952
Breathing into the front
of that right hip crease

00:23:27.952 --> 00:23:31.300
or whatever, depends
which side you went on.

00:23:31.300 --> 00:23:33.592
Tryin' to keep it easy
breezy today, you know?

00:23:33.592 --> 00:23:36.240
Let the brain take a rest and just...

00:23:36.240 --> 00:23:37.820
(exhaling)

00:23:37.820 --> 00:23:39.617
Find what feels good here in the body.

00:23:39.617 --> 00:23:41.603
For a little deeper stretch,

00:23:41.603 --> 00:23:43.009
you might cross the left ankle

00:23:43.009 --> 00:23:44.589
over the top of the right.

00:23:44.589 --> 00:23:46.212
You can also come onto the elbows here,

00:23:46.212 --> 00:23:48.001
but you need to be really
mindful my friends.

00:23:48.001 --> 00:23:49.571
Nice and easy.

00:23:55.391 --> 00:23:57.256
Be really mindful there.

00:23:57.256 --> 00:23:59.320
OK, and then through center.

00:23:59.320 --> 00:24:01.877
But just in case, sometimes
some people will come here

00:24:01.877 --> 00:24:03.746
and they won't feel that stretch here.

00:24:04.599 --> 00:24:06.143
So when you don't feel that stretch,

00:24:06.143 --> 00:24:07.730
you can maybe cross the ankle

00:24:07.730 --> 00:24:09.471
or lower onto the forearms.

00:24:09.471 --> 00:24:12.016
Be nice and mindful though.

00:24:12.016 --> 00:24:16.954
(exhaling and inhaling)

00:24:19.408 --> 00:24:21.968
Great, and then after
you've done both sides,

00:24:21.968 --> 00:24:24.458
when you come back to seated,

00:24:24.458 --> 00:24:27.186
we're gonna take the
left heel in, once again.

00:24:27.186 --> 00:24:30.001
And this time, we're coming to
Gomukhasan legs or Cow legs,

00:24:30.001 --> 00:24:32.742
so we're taking the right foot over.

00:24:32.742 --> 00:24:34.192
So get that far first.

00:24:34.192 --> 00:24:35.744
And you might just stay here.

00:24:35.744 --> 00:24:39.468
Or, you might bring the right heel back

00:24:39.468 --> 00:24:41.861
and ultimately we're trying
to get the knees together,

00:24:41.861 --> 00:24:43.567
but this takes time.

00:24:43.567 --> 00:24:45.721
You can grab your pillow
and smoosh it underneath

00:24:45.721 --> 00:24:48.631
your buttocks for a little support.

00:24:49.304 --> 00:24:51.136
And then we'll take the hands
to the soles of the feet.

00:24:51.136 --> 00:24:52.716
Loop the shoulders.

00:24:52.716 --> 00:24:54.883
Inhale, big breath in.

00:24:55.919 --> 00:24:57.973
Exhale, big breath out.

00:24:59.925 --> 00:25:01.063
Inhale.

00:25:01.063 --> 00:25:03.501
(inhaling)

00:25:03.501 --> 00:25:04.310
And then exhale.

00:25:04.310 --> 00:25:06.264
Close your eyes for this last breath.

00:25:06.264 --> 00:25:08.850
(exhaling)

00:25:08.850 --> 00:25:09.842
Inhale.

00:25:11.887 --> 00:25:13.646
And then exhale.

00:25:14.880 --> 00:25:15.311
Awesome.

00:25:15.311 --> 00:25:16.330
Nothing fancy today.

00:25:16.330 --> 00:25:17.991
Just a nice, slow release.

00:25:17.991 --> 00:25:19.291
Be nice and gentle.

00:25:19.291 --> 00:25:22.551
And we'll do the same
thing on the other side.

00:25:22.551 --> 00:25:24.245
I get a little zenned out
when I start to breathe

00:25:24.245 --> 00:25:25.607
deeply like that.

00:25:25.607 --> 00:25:26.687
It works.

00:25:27.613 --> 00:25:29.603
Get that Pranayama high.

00:25:32.438 --> 00:25:34.179
So, this side's gonna be different.

00:25:34.179 --> 00:25:35.341
So just check it out.

00:25:36.035 --> 00:25:37.200
Take your time.

00:25:38.169 --> 00:25:39.590
And just notice if you're
new to the practice,

00:25:39.590 --> 00:25:40.940
and you're like, "Whaah, what's that?"

00:25:40.940 --> 00:25:42.574
Just explore, use your pillow.

00:25:42.574 --> 00:25:43.575
Lift it up.

00:25:44.673 --> 00:25:46.000
It could just be here.

00:25:48.434 --> 00:25:49.301
Fingertips at your sides.

00:25:49.301 --> 00:25:50.733
Your palms on the soles of the feet.

00:25:50.733 --> 00:25:51.265
Here we go.

00:25:51.265 --> 00:25:52.425
Three solid breaths.

00:25:52.425 --> 00:25:53.250
Inhale.

00:25:53.250 --> 00:25:54.781
(inhaling)

00:25:54.781 --> 00:25:55.580
And exhale.

00:25:55.580 --> 00:25:57.250
Breathing into the sensations.

00:25:57.250 --> 00:26:00.455
(exhaling)

00:26:00.455 --> 00:26:05.072
(inhaling and exhaling)

00:26:16.557 --> 00:26:17.185
Awesome.

00:26:17.185 --> 00:26:21.228
After three breaths, slowly unravel.

00:26:22.614 --> 00:26:24.145
Doesn't matter which side you're facing,

00:26:24.145 --> 00:26:26.372
we're gonna slowly flip onto our bellies

00:26:26.372 --> 00:26:29.006
just for one little Locust variation here.

00:26:29.006 --> 00:26:31.214
So this should feel really
good as you melt back

00:26:31.214 --> 00:26:33.193
onto your belly.

00:26:33.193 --> 00:26:35.320
Melt back down to the earth.

00:26:35.320 --> 00:26:37.206
Press in the tops of the feet.

00:26:37.206 --> 00:26:39.681
Chin comes to your yoga mat.

00:26:39.681 --> 00:26:42.434
Fingertips reach towards the back edge.

00:26:43.441 --> 00:26:44.229
Nice and easy.

00:26:44.229 --> 00:26:46.120
Keep your palms on the earth at first.

00:26:46.120 --> 00:26:47.692
Press to the tops of the feet.

00:26:47.692 --> 00:26:49.100
Anchor pubic bone to the earth,

00:26:49.100 --> 00:26:51.618
and inhale, slowly beginning to grow.

00:26:52.321 --> 00:26:54.491
Lifting the head, the
heart, the shoulders.

00:26:54.491 --> 00:26:56.470
Shoulder blades reach together.

00:26:56.470 --> 00:26:59.464
Now if you're looking forward
or looking at the video,

00:26:59.464 --> 00:27:01.700
gather your bearings
and then draw your chin

00:27:01.700 --> 00:27:02.866
into your chest.

00:27:03.716 --> 00:27:05.338
Press in your foundation strong.

00:27:05.338 --> 00:27:06.711
Lift the kneecaps.

00:27:06.711 --> 00:27:07.475
Inhale in.

00:27:07.475 --> 00:27:09.604
Exhale, lift the arms if
you're feeling adventurous.

00:27:09.604 --> 00:27:12.032
(exhaling and inhaling)

00:27:12.032 --> 00:27:12.948
Big breath in.

00:27:12.948 --> 00:27:14.509
Lift, a little higher.

00:27:14.509 --> 00:27:19.129
And then big breath out to
release everything down.

00:27:21.246 --> 00:27:23.496
Palms come underneath the shoulders.

00:27:23.496 --> 00:27:25.141
We curl our toes under.

00:27:25.141 --> 00:27:29.289
And we press up, and back to all fours.

00:27:30.721 --> 00:27:32.139
Cross the ankles.

00:27:32.139 --> 00:27:33.765
Slide through.

00:27:34.838 --> 00:27:36.351
And end up on your pillow.

00:27:36.351 --> 00:27:37.294
Flat back.

00:27:42.928 --> 00:27:47.629
So that was a nice little, gentle Vinyasa.

00:27:49.601 --> 00:27:51.524
So go ahead and get super
comfy on your pillow.

00:27:51.524 --> 00:27:52.578
Pull that sucker up.

00:27:52.578 --> 00:27:55.859
If you have a blanket, you
might get your blankie out here.

00:27:55.859 --> 00:27:57.967
We're gonna end with some Pranayama.

00:27:58.588 --> 00:28:01.181
So go ahead and extend the legs out long.

00:28:02.857 --> 00:28:04.844
And bring left hand to the heart.

00:28:04.844 --> 00:28:06.982
And the right hand to the lower belly.

00:28:08.857 --> 00:28:10.969
Snuggle the shoulders
underneath your heart space

00:28:10.969 --> 00:28:13.103
if you need to here to find space.

00:28:13.103 --> 00:28:14.681
Find what feels good.

00:28:14.681 --> 00:28:16.509
And then close your eyes.

00:28:16.509 --> 00:28:17.950
We're not gonna be here long.

00:28:17.950 --> 00:28:19.433
You can be here longer if you want

00:28:19.433 --> 00:28:20.907
if you're really feeling it.

00:28:20.907 --> 00:28:23.889
And just taking this moment
to peace out a little bit,

00:28:23.889 --> 00:28:25.503
to balance the body.

00:28:25.503 --> 00:28:28.230
Allow the nutrients of your practice

00:28:28.230 --> 00:28:30.923
and of your experience
thus far with Yoga Camp,

00:28:30.923 --> 00:28:32.683
to just settle in,

00:28:32.683 --> 00:28:36.466
seep into you.

00:28:37.236 --> 00:28:38.033
Into your body.

00:28:38.033 --> 00:28:42.503
(breathing)

00:28:43.355 --> 00:28:44.826
When you're ready, begin.

00:28:44.826 --> 00:28:46.561
(breathing)

00:28:46.561 --> 00:28:48.211
If you're familiar with
the three parts breath,

00:28:48.211 --> 00:28:49.326
you might consider that here.

00:28:49.326 --> 00:28:50.468
Inhaling.

00:28:51.818 --> 00:28:54.043
Feeling the chest.

00:28:54.043 --> 00:28:56.199
Then the lungs, the ribs expand.

00:28:56.199 --> 00:28:59.584
Then the belly, the right hand
really rises with the breath.

00:29:00.332 --> 00:29:01.337
And then falls.

00:29:01.337 --> 00:29:03.745
(exhaling)

00:29:03.745 --> 00:29:04.942
If that's too much for you,

00:29:04.942 --> 00:29:06.500
just breathe deep.

00:29:07.770 --> 00:29:09.655
So good for the body.

00:29:10.797 --> 00:29:13.864
So excellent for the mind.

00:29:15.124 --> 00:29:19.831
(breathing)

00:29:20.764 --> 00:29:24.097
Make sure you do at least
five nice, conscious breaths.

00:29:24.097 --> 00:29:25.849
Stay here longer if you like.

00:29:25.849 --> 00:29:27.147
If time allows.

00:29:27.147 --> 00:29:29.399
When you're ready, you might
take the hands at your side

00:29:29.399 --> 00:29:30.646
for a Shavasan.

00:29:31.350 --> 00:29:32.908
I wish you the best.

00:29:34.097 --> 00:29:35.730
I wish you peace,

00:29:35.730 --> 00:29:38.606
and thank you for sharing
your practice with me.

00:29:38.606 --> 00:29:40.264
Take good care.

00:29:40.264 --> 00:29:41.507
Namaste.

00:29:41.507 --> 00:29:45.961
(lively, uplifting piano music)