Yoga Camp – Day 14 – Go With The Flow

Yoga Camp – Day 14 – Go With The Flow


– Hello my friends, and welcome to 30 Days of Yoga Camp. You’re doing awesome. It’s Day 14 and the mantra today is, “Go with the flow.” Let’s get started. (lively, uplifting piano music) All right. Let’s begin in a nice,
comfortable seat today. You choose. You could be on your knees. You could be in a nice cross-legged here. You can even start out in
a chair to just tune in with your breath, do a couple of, you know loops with the shoulders, some organic movement in the torso. Get settled in. Maybe it’s a yawn. Maybe you stretch the fingers, the hands. Wiggle the toes. And then when you feel like
you’ve kind of checked in with the body, got your wiggles in, some nice organic
movement to just check in. Go ahead and come to a place of stillness. Relax your shoulders. And find that lift up through the crown, up through the heart. Close your eyes. Notice where you’re at today. (exhaling) Jumping right in today. I go with the flow. How many times have you heard, “Go with the flow?” And have you ever gone
with the flow before, and have you ever felt that feeling of how good it feels to
just release your grip, especially if you’re a control freak? Me? No. So just release your grip
and go with the flow. Have you ever felt that feeling? It feels awesome. So I believe though, it’s
definitely a practice that we have to cultivate so today, that’s the mantra on the mat. (exhaling) So repeat to yourself, or again, if you’re feeling wild, say it out loud. I go with the flow. If you say that and it doesn’t resonate, maybe you change the
words up a little bit. I choose to go with the flow. So don’t cheat yourself of this moment. If you haven’t said it to
yourself yet, say it now. Say it loud. And then we’ll confirm it. Consider it already done. I go with the flow. Big breath in. (inhaling) Big breath out. (exhaling) Open your eyes. We’ll slowly make our way to all fours so if you’re in another shape, make your way to all fours. If you’re in cross-legged,
shift your heart forward, and we will set up our tabletop position with such love. Press away from your yoga mat, and connect to this line
from the crown to the tail. Press into the tops of the feet. You might even give
’em a little slap today just to make sure connected. And let’s rock. Press into all ten
fingerprints, drop the belly. Inhale, open the heart. Exhale, curling the tailbone
under, rounding through. (exhaling) Keep it going. Inhale. (inhaling) And exhale-ation. That’s a combination of
exhaling and exhalation. So now, close your eyes and
begin to deepen the breath. And it doesn’t matter if you’re inhaling as you drop the belly and
exhaling as you round, just breathing deep as you awaken through the spine. (breathing) And when you feel bored
here or maybe some of you are already doing this, which I love, begin to veer off the railroad tracks. Finding any places that need
a little extra love here. The feet, the hips, the pelvis, the shoulders, the neck, the wrist. So you get a little freaky here. Go with the flow. Don’t decide where it ends. Maybe you come all the way forward, the abdominal walls a little sore. Maybe you’re tired. Took a lot to even start this video, maybe you take it back to Child’s Pose. So for reals, go with the flow. Don’t decide where it ends. A little freestyle here to explore. If this is awkward for
you, you’re not alone. That’s very human. With practice, you get a little more used to it. I love in my classes now
some of the regular people that come out, friends, you know, when they first begin work like this, they’re like, “Mm-OK,” and now I love to see them
on their mat just like, “Oh, so great.” So, after you’re done
experimenting there a little bit, we’ll make our way to Down Dog with the same sort of curiosity. So, you don’t have to go right
there just because I said, “Down Dog.” Take your time getting there. You might tend to the wrists. You might tend to the backs of the legs. You might fix your hair,
pull up your pants, sneak in a quick sip of water, but eventually we’ll
make our way to Down Dog, but I want you to find your own way there. So, choreograph your way there. Be super meticulous about the hands. Again, index finger and
thumb strong into the earth, fingerprints strong. We melt the heart back and we
begin to play here, exploring. So can you go with the flow here? Maybe, finding a little new movement here after you find your alignment. (deep breathing) Welcoming into deeper
breath to support you in your exploration. And then check it out, today
we’re going to walk the hands right, excuse me, the feet
right behind the hands. So step one foot up behind the hand. And then step the other
right up behind the hand. So feet are hip width apart here. Round the head. Round the head? Round the spine. Drop the head. And just checking out the sensations here. Knees are bent. (exhaling) Breathe, breathe, breathe. Then from here, inhale, halfway lift. Press into your feet. Slide the palms up to
the tops of the thighs. And exhale, bow. (exhaling) Great, press into your feet. Tuck your chin into your chest. Let the arms hang like rag doll arms, then slowly roll it up. (breathing) And we rise up strong,
lifting up through the heart. Lifting the crown. Lifting the chin slightly. And then you might just
ask yourself if it would feel good to open the palms here, and find that lift from the armpit chest. Mmmm. Flowing with the arms, inhale. Reach towards the sky,
palms come together. Jai Namaste, the celebratory Namaste here, as we inhale, reach. Exhale, float down. (exhaling) And that’s it. A couple more times just like that. Inhale, reach. (inhaling) Stretch, ahhh. Exhale. Keep the heart and the armpit chest lifted as you float the fingertips down. Check in with the pelvis this time. Inhale, reach. (inhaling) Exhale, float it down. And now maybe checking in
with the neck this time. (breathing) Palms kiss together up and overhead. And exhale. (exhaling) Down you go. Sweet, take the hands
to the waistline here. Superhero pose. Dude. Excuse me. And waking up the glutes here. This is gonna be nice. Soft knees here. Inhale, lift up through the plumb line. Exhale. Lift the right leg. Take it to the side. Soft bend in your standing leg. (exhaling) Inhale the center. Exhale. Inhale, center. Exhale. Inhale, center. Exhale. So you can inhale, ground back to center. If you want more in the
glute, then I would say, just hold on this left foot, so I apologize for saying center. But either one works. (exhaling) So we’re inhaling, right foot comes down. Either way, exhale. Right foot lifts, inhale. (inhaling) Exhale, lift. (exhaling) Inhale. Keep your heart, armpit chest, all of this heart center area lifted. Exhale as you lift. Both toes are pointing forward. Standing leg is not locked. Keep it going for a couple more. Strong breath. And one more. (exhaling) Awesome. Back, feet width apart. Inhale, loop the shoulders. Shake it off in the legs. (exhaling) Inhale in. Exhale, lift the left leg out to the side. Inhale, center. Exhale, lift. (breathing) Keep lifting through the heart, the chest. Crown of the head is like a
fireball up towards the sky. (exhaling and inhaling) For more, again, I would say
keep your weight grounded on that standing leg,
and just move the leg. But again, if you’re working
on balance and stability, I think it is good to come back to center. Ground, exhale, lift. (breathing) So this doesn’t have to be a big lift. You’re gonna find a lot of compression or yeah fussiness if you’re just trying
to kick that leg out. Stay connected to the sensations. Whew, let’s do a couple more. (breathing) I should say a few more. And back to center. Great. Walk the feet in together now. Find a soft bend in the knees. And then inhale, sweep
the arms up and overhead. Palms are gonna come together again. So, throughout today’s practice, we come to Jai Namaste here. Notice if you’re kind of clenching here, can you tug the shoulders down and away, and maintain that lift in the heart? Inhale, reach. (inhaling) Exhale, down we go
through the mid-line here. Soft knees. (exhaling breath) Inhale, halfway lift. Your version. (inhaling) Exhale, bow. (exhaling) Bend your knees. Inhale, reach for the sky. Palms come together, Jai Namaste. Yay. And exhale, down through the mid-line. (exhaling) Inhale, halfway lift. Play with where the palms go. Stay awake. Exhale, bow. Again, reach for the sky. Inhale, press in all
four corners of the feet. Engage through the legs. Palms come together. Lengthen the tailbone now, and Jai. Exhale down through the mid-line. (exhaling) So we’re gonna do this two more times. Inhale, halfway lift. (inhaling) Exhale, soften and bow. (exhaling) Inhale, press into your foundation. Reach it up. Palms up and overhead. Jai, exhale. Down you go. (exhaling) Move with your breath. Go with the flow. Inhale, halfway lift. (inhaling) Follow your breath down. (exhaling) One more time like this. Inhale, reach. (inhaling) Palms come together, Jai. Exhale, down you go. (exhaling) Inhale, halfway lift, and exhale, forward fold. Awesome. Bring the fingertips or
the palms to the mat, and we’re gonna step it back
to top of a push-up plank. Don’t panic here. You are strong. You go with the flow so if you come here and it’s too much, you lower the knees. Then you come here, maybe
you cross the ankles. Maybe you tap into that
inner smile as you tug the shoulders away. Inhale, look forward. Everyone exhale, back to
that 45 degrees today. Bend the elbows. Slowly lower down. Just building a little
strength around the shoulder. Inhale, loop the shoulders. Lift your heart. Cobra or Upward Facing Dog. Then exhale, release. Downward Facing Dog. Take your time getting there. (breathing) Stay connected to your breath. (deep breathing) Then when you’re ready, drop the left heel and lift the right leg up high. Inhale. Exhale, bend the right knee
up and in towards your heart. And step it up into your lunge. Nice, low lunge here. Stretch it out. You can lower that back
knee if you’d like. (deep breathing) Then inhale, loop the shoulders. Let your heart radiate forward. Open the chest. And then plant the palms,
step the right toes back, and move through your flow so you can lower the knees. You can shift your gaze forward. Hug the elbows into the
side body this time. Move through your Chaturanga. Maybe you’re sore like me. So you take it easy. We’ll meet in Down Dog. (exhaling and inhaling) Keep breathing. This time, right heel down. When you’re ready, inhale. Lift the left leg up high. Exhale, connect to your strength. Knee to nose. (exhaling breath) Then step it up into your
lunge and begin to stretch out the lower body here. You might lower that back knee. You might just stay in a nice, low lunge. Loop the shoulders wherever you are. Let the spine, let the
energy from the lower body trickle up through the spine. And then everyone open the chest. Let your heart radiate forward. (breathing) Then again, we’ll plant the palms. Step the left toes back. Move through your flow. (breathing) Moving with your breath. And sending it back to Down Dog. (exhaling) Great. Once again, we’ll step the right foot up behind the right hand. Left foot up behind the left hand. And forward fold. (exhaling) Inhale, halfway lift. Exhale, fold. Press in your feet, bend the knees. Inhale, reach it all the way up. Palms come together up and overhead. Jai Namaste. (exhaling) Inhale in, maybe slight
back bend here this time. And then exhale, bend the knees, soften and release back down. (exhaling) Inhale, halfway lift. Your version. (inhaling) Exhale, releasing spine down. Mmmmm. Great. Plant the palms or fingertips to the mat. Step or hop it back to plank. You got it. Inhale, shift your weight forward. Pick a flow that works for you today. So mix and match here. We inhale, open the heart. Exhale, release. Make your way to Down Dog. (inhaling) Reconnect with your breath. (exhaling) Drop the left heel. Lift the right leg up
high, right toes down. (inhaling) Exhale, nose to knee. (exhaling) Inhale, step it up. All right. This time we’re gonna charge the legs so really hug the inner
thighs to the mid-line as you bring the hands
to the waistline here. Nice, high lunge. So we can always be on
this back knee here. No problemo. But maybe you give it a try here, lengthening the tailbone down. Just finding that place
where the pubic bone and the tailbone meet, we find
this just little connection of energy, rather. And then we lift up
through the center channel. That plumb line we’ve been talking about. And then we find our high lunge. Inhale in. Exhale, relax the shoulders down. (exhaling) Inhale in. (inhaling) And exhale, release. Gorgeous. Plant the palms. Step the right toes back. Step it straight through. Or excuse me, send it
straight back to Downward Dog or move through your flow. (breathing) And Down Dog, we’ll do the
same thing on the other side. Right heel down, left leg lifts up. Stick with it. Inhale. (inhaling) Exhale, nose to knee. (exhaling) Then step it up into your lunge. And take your time getting there. Again, we can be on the back knee here. (exhaling and inhaling) Tugging the top of the left thigh back. (exhaling) Playing with the tail, the pelvis. And then reaching the arms up
high whenever you’re ready. (exhaling breath) Strong breath. (inhaling) Inhale, reach. Exhale, shoulders down. Hug the inner thighs together. (exhaling) Make sure you can see your front big toe. Just take a quick glance down now. Then inhale again, excuse me. Too much going on in my brain and body. And then exhale, release. Awesome. This time plant the palms. Step the left toes back. Optional vinyasa here. Or, straight to Child’s Pose. That’s where we’ll meet. Take a second to rest. (deep breathing) Nice work. (deep breathing) After a couple resting breaths, arresting breaths, just kidding, reach the fingertips all the way back up. And we’ll shift our
weight back to all fours. Curl the toes under, and
send the hips up high. Press the thighs back. Melt the heart back. And here we go. Drop the left heel. Lift the right leg up high. (inhaling) Squeeze, nose to knee. Exhale. (exhaling) Then step it up into your runner’s lunge. Going with the flow here. Inhale, look forward. Exhale, straighten the front leg. Pull the right hip crease back. Nose to the navel. So take a look at the video at first. And then get in the groove of your breath. Inhale, bending the front knee. Low lunge. Inhale. Look forward. Exhale. Pull the right hip crease back. Back heel stays lifted. (breathing) Inhale, try to connect to your center. That’s why we did that high lunge, so you kind of have that
connection from the crown to the tail so that
hopefully you’re not crashing all your weight onto your fingertips. Just play here. If you want to do this
with the back knee down, it looks like this. Inhale, forward. Exhale, back. Runner’s stretch. Inhale, forward. Exhale back, runner’s stretch. Otherwise we’re lifted. (deep breathing) Wherever you are, do one more cycle. (deep breathing) Press into your left pinky toe. (breathing) Then when you come back to your lunge, we’ll finish with a little twist. Left palm to the earth. Right fingertips reach up. Inhale, reach. Exhale, fold. Back knee can be lowered. Inhale, reach. Moving with the breath. Exhale down. Go with the flow. Inhale, reach. Last one. (inhaling) And exhale, release. Great, plant the palms. Bring the knees together
or the toes together, and move through your flow. Feel free to skip it by just
going straight to Down Dog. (breathing) Awesome. When you arrive, take
a nice cleansing breath in through the nose. Let it out through the mouth. (exhaling) I choose to go with the flow. Right heel down. Lift the left leg up high. Big breath in. Then exhale, nose to knee. (exhaling) Strong. Step it up. Find your low lunge here. Check your alignment. Loop the shoulders and
remember that open chest. (deep breathing) Then inhale, look forward. Heart radiates forward. Exhale, straighten the front leg. Pull the left hip crease back. (breathing) Inhale, slowly shifting forward. And exhale, full body experience. Pulling the left hip crease back. Inhale. Forward. Exhale, back. (exhaling) If this is too much,
we lower the back knee and we inhale forward. And we exhale, runner’s stretch. Keep it going. Inhale, forward. Exhale. (exhaling and inhaling) Let’s do one more cycle. Inhale, forward. Right heel spikes back. And this last one, exhale. Really lift the hips up high. Press away from your foundation. Good. And then slowly come back. Last chance. Oh, we have to do our twist. Excuse me. Right palm to the earth. We flow with the breath here. Inhale, left fingertips reach up. Got excited about that vinyasa. Exhale, release. Last one. Inhale, open. Exhale, release. And one more time. Back knee can be lowered. Inhale. (inhaling) And exhale. Awesome, now last chance for a vinyasa. Chka-chka-chka-chka-chka-chka! Plant the palms. Step the left toes back. This is the last one. Ooh there’s a little baby buggy here. Not gonna kill it. Moving through your flow. (breathing) Everyone come to Down Dog. Last one, you got it. You can totally come to one more Down Dog. Do it, inhale in. (inhaling) Nice work. Exhale, Child’s Pose. Great job. Take a rest. (breathing) Now from here, heading into a bunny pose. So if you want, you can
roll up here to take a look. It’s gonna be a little tricky at first. And you definitely want
to be super mindful, and don’t push beyond your boundary. And, but experiment with
meeting your boundary. Just gently, softly. What does that mean? OK, grab the feet here, the outer edges in particular. I can wrap my hands around
my feet here so I will. For now. And then just a little
integrity in the shoulders here as I press into the tops of the feet. And slowly lift the hips up. Crown of the head on the earth. I breathe, breathe, breathe
as I lift, lift, lift. Crown pressing into the earth,
navel up towards the spine. Stretching out the back body. So you can also grab the heels here. It’s gonna be just a little
different for everyone. (exhaling) Lifting, pressing into
the tops of the feet. Press, press, press. One more breath here. (breathing) Or maybe you’re just now getting into it. Just take a couple breaths. (breathing) And then to release,
don’t just let it all go. Bend the elbows. Stay aware and nice and long in the neck as you release down. Ahh yeah. Child’s Pose. Great job. (deep breathing) Now headed in the opposite direction. Super mindful. Bring the fingertips to your mat. Press all ten fingerprints into the earth. Lift your heart up. Ahhhhh. Great. So, we’re gonna stay on the knees here. Again, if you are
dealing with knee issues, which a lot of people
are, it’s very delicate, you can wrap a towel behind the knees for this sort of thing. You can also just shift
onto crisscrossed position to do this heart opener. So we’ll swim the fingertips behind. Press into the tops of the feet. Maybe the palms come to the earth. Maybe it’s just fingertips here. Anchoring down through the foundation. Maybe you’re just here. Or maybe you come here. Everyone inhale. Long puppy belly here. Long in the front body. And then exhale, press
into the tops of the feet. Press into all ten fingers. Lift back up. And we’ll send the palms forward. Swing the legs on over to one side. And come into Paschimottanasana. (laughing) What? Forward fold, seated forward fold. So yogi’s choice. Heels together or hip width apart. Inhale in. (inhaling) And reach the fingertips up. And exhale, bending at the knees. Try to reach the feet here
or palms to the chins, palms to the ankles,
but the knees can bend as generously as you need to here. So we’re not necessarily, right away, just slamming belly to thighs
coming into that shape. We’re gonna grow it. So, maybe we’re here. Maybe we’re here. And then slowly, nice and slow, with a strong connection
with the sitting bones, best you can, slide your heels out. Whoa Nelly. Inhale, extend through the crown. And exhale. Fold, and you just find
what it is for you today. Take your time. (breathing) A little bit of release here. Close the eyes and say
the mantra to yourself, “I choose to go with the flow.” So when you’re bumped with a challenge, when everything seems
to be hitting the fan. Notice how I’m not saying
cuss words anymore. See, I’m good. When things go wrong,
can you have a moment where you become present and choose to go with the flow? I can change. I can adapt. Trust the big picture. Eventually, we’ll release the hands, soften through the feet, and slowly roll up. Take a second here to
just notice how you feel. Totally neutral. Awesome. Then from here we’re gonna
head all the way to flat back for Shavasan, or if time
is short for you today, then we’ll bring the heels
in for a little cross-legged. Just back where we started here. So yogi’s choice. And you’re either coming to
lie flat back, you need that. Maybe you take a little supine twist. Or maybe you come into
a meditation pose here. (breathing) One last time together, repeat the mantra. Affirm. I go with the flow. I’d much rather be a person
that chooses to go with the flow than to be constantly resisting. Chances are you think
of someone in your life who’s like, always seems to be resisting, and my advice to you is to
just acknowledge those thoughts and then remember that we all do that. So it’s easy to just kind
of blame it on someone else but yoga’s awesome ’cause it’s all about tending to yourself. And that’s why I love Yoga Camp. Bring the palms together wherever you are. (claps) Then we’ll bow. To the teacher within, the wisdom within. And we choose to go with the flow. Awesome work today. I’ll see ya manana. If you’re in Shavasana, take a rest. If you’re in a seated meditation,
stay here for a moment. See if you can just trust
being still for a moment. Repeating the mantra. Rock and roll. Namaste. (lively, uplifting piano music)