what's up guys welcome to the number
three of these 10 days yoga challenge
today I wanted to make this intro a
little bit more personal because today
is Thanksgiving and even though this is
not a holiday that I used to celebrate
my country when I saw that this is a big
thing here in America and for good
reason because even though I don't think
we need to have one specific day to be
grateful I think we need to be grateful
every single day I think it's a good
reminder to humans to come back to work
and to express gratitude for all the
things that we have for all the things
that we are and all the people that
that's that's around us and that loves
us so for today's practice I had
something planned before but since I'm
recording this on Thanksgiving I'm just
going to go create free flow I'm just
going to do whatever comes to my mind
whatever whatever feels right eat my
body and the intention for today is
going to be gratitude so I'm gonna stop
on certain poses for long periods of
time where we can close our eyes and
express gratitude for all the things
that we have in our life right now
finally before I leave and before we saw
the practice I just want to say thank
you thank you all for support thank you
all for joining this challenge with me
the support has been completely surreal
like I didn't expect so many people to
watch it again expect too many people to
do the challenge with me and didn't
expect too many people to text me email
me and tag me on their post with a TV
like doing the challenge with me so I'm
really I don't think grateful is even a
big enough work for me to express how
thankful
how much gratitude I feel right now for
all of you guys
I think words sometimes they stay short
to express what we are really feeling
feeling and what we're really
experiencing we just do our best with
that conceptually conceptual
conceptualization of words to express
what we feel and we use the word
thankful and grateful but I feel more
than that today and I just want to thank
you guys so so much for joining this
with me and I think that's it the
intention for today is gratitude so
please keep that in mind and I'll see it
in your matter
alright guys so let's begin this time
standing up on the top of your mat and
bring your hands to your heart center
close your eyes
bring your attention to your breathing
activate your who you breath small
contraction on the back of it bro
when you inhale and when you accept
inhale raise your hands up exhale bow
inhale halfway lift
find your hands step or float to the
back of your mat lower down chaturanga
inhale upward facing and exhale downward
facing dog
you can then one knee at a time if your
heels doesn't quite yet get to the floor
press firmly into your hands look in
between your knees and find stillness in
the pose I know
downward-facing dog is like a really
tough position at the beginning but I
promise you that it will become your
resting pose bring your feet to your
hands inhale halfway lift and exhale
over all rise up inhale you look up your
thumbs and exhale bring your hands to
your heart center inhale for look at
asana or chair pose and exhale forward
fold inhale halfway lift exhale plant
your hands float or step to the back of
your mat lowering down chaturanga inhale
upward facing and exhaling downward
facing
we're gonna go for warrior one with the
left foot in the middle of the hands and
right foot at 45-degree inhale and raise
your hands up you look at your thumbs
and old
keep your gaze in one point transfer to
Wario to opening your arms opening those
hips you wanna send them meat to the
outside of the mat reverse a warrior by
grabbing your right leg with your right
hand open up the left side body bring
your left forearm to your knee and bring
your right hand over look at your tongue
inhale back for warrior two helicopter
those hands exhaling lowering down to
chaturanga inhale upward facing and
exhaling downward face
it's a moment here we're going to the
other side so right to in the middle and
left to disqualify between L warrior one
so I'm free now to warrior to open your
hands I look at your right thumb
keep your gaze on one point reverse a
warrior by grabbing your left foot and
opening with your right hand across your
body to step over to put in your forum
on your knees and your left arm across
you can also leave your right hand on
the floor if you feel more flexible
throw back to warrior two helicopter the
hands lowering down chaturanga inhale
and upward facing let's go to Child's
Pose
this is the first time of the practice
I'm going to give you a chance to be
grateful just think of one thing don't
overthink too many things hold a
particular thing in your mind and in
your heart and feel how lucky you are to
have that in your life come back to
plank pose move through your vinyasa
meet in downward facing dog
take a mom here bend your knees inhale a
step or float to the top of your mat
inhale halfway lift exhale forward fall
rise all the way up bring your hands to
your arsenal
inhale chair pose hookah tossing you are
going to excel bring in your right elbow
to your left knee twisting over your
left if you are feeling comfortable you
can open your hands looking at your left
thumb twisting from your spine inhale
back to Center exhale left elbow to your
right knee looking up to the opposite
shoulder open your hands if you did on
the other side you can just stay with
hands in prayer inhale back to Center
forward fall
inhale halfway lift and exhale plant
your hands step or float to the back of
your mat inhale upward-facing and exhale
downward facing dog take a moment here
to reset your breathing to calm your
mind to get ready to finish your
practice
going to your knees
we're going to do a gentle stretch on
the left arm shoulder first wrap your
left shoulder with your right hand and
press it back with the back of your head
opening up the shoulder and the chest
other side bring your right arm behind
your head grab your right elbow with
your left hand and press with the back
of your head
release we have both hands behind your
back
sending your shoulders down and back
opening your chest as much as possible
maybe close your eyes and fill your
heart opening up
release bring your hands to your heart
center to close your eyes one more time
this is the second chance of the
practice that I'm leaving you to think
about another thing that you're grateful
for and if nothing comes to your mind
trust me if you look deeper you'll find
thousands and thousands of things think
about someone in your life that just by
looking into their eyes
you feel safe maybe it's your mom your
dad your partner a friend open your eyes
sit down and bring your left leg
elongate it in front of you and your
right foot towards your left that making
a 45-degree angle whenever you're ready
you can pull over remember you don't
need to grab your hood you can even be
close to anything right now
just fall to a place where it goes right
for you
keep your attention on your breathing
and keep that person that you thought
about it in your mind and in your heart
for the rest of the practice inhale with
your chest
switch sides bring your left foot
towards your lifetime
inhale lift your chest and exhale fall
find a stillness in the pose find
stillness in your mind if we take the
time to look inward into our mind and
see what's happening there which the
yoga practice is a method that's going
to teach you that I'm going to show you
things in your mind that you probably
didn't know they were there but if you
play close attention you'll see that
most of the thoughts that we have are
irrelevant but unnecessary when your
left knee towards your chest inhale
raising your right hand up and exhale
twisting towards your left looking at
your left shoulder
on every inhale I want you to little
just a little more
and on every excel I want you to twist
all the people go back to Center and
bring your right knee towards your chest
inhale your left arm bring it over your
knee and Excel twist looking at your
right shoulder once again make every L
lifting higher and every exhale twisting
deeper inhale back to Center bring both
feet together and for one of you
keep your chest and then forward walk
open your hands to receive this is a
sign of surrendering and to openness to
whatever it is the universe one for you
in this precise moment so whatever is
crossing your mind whatever emotions are
you feeling right now
let them be
and witness then instead of judging
inhale lift your chest it's ready for
shavasana bringing both feet to the
corner of your mat and relaxing here
this is your third time of your practice
to be grateful for something and once
again you can stay on this pose for as
long as you like
happy Thanksgiving to you all thank you
guys so so much support one more time
thank you for joining this journey with
me and letting me share my practice with
all of you I love you all and I'll see
you tomorrow for day number four namaste