WEBVTT

00:00:00.149 --> 00:00:02.129
what's up guys welcome to 30 days of

00:00:02.129 --> 00:00:05.220
yoga camp I'm Adriene and its day 16 I'm

00:00:05.220 --> 00:00:07.259
super excited the mantra today is

00:00:07.259 --> 00:00:08.189
awesome

00:00:08.189 --> 00:00:12.320
I enjoy giddyap

00:00:20.539 --> 00:00:22.529
ok today we're going to begin in

00:00:22.529 --> 00:00:24.599
extended Child's Pose

00:00:24.599 --> 00:00:27.029
so bring your knees as wide as your yoga

00:00:27.029 --> 00:00:32.070
mat big toes to touch and then walk your

00:00:32.070 --> 00:00:37.710
hands out finally our yoga practice here

00:00:37.710 --> 00:00:40.890
we are today's practice is short and

00:00:40.890 --> 00:00:48.120
sweet the mantra is I enjoy so as you

00:00:48.120 --> 00:00:50.879
settle into your little cave here spread

00:00:50.879 --> 00:00:53.879
the palms wide with awareness tug the

00:00:53.879 --> 00:00:56.730
shoulders back just a little bit melt

00:00:56.730 --> 00:01:00.210
the heart so just notice if you're

00:01:00.210 --> 00:01:02.640
gripping anywhere around the chest or

00:01:02.640 --> 00:01:09.509
the shoulders by going through your

00:01:09.509 --> 00:01:11.630
checklist

00:01:13.550 --> 00:01:15.660
close your eyes begin to deepen the

00:01:15.660 --> 00:01:17.729
breath and say to yourself either out

00:01:17.729 --> 00:01:21.600
loud or in your mind

00:01:21.600 --> 00:01:29.310
I enjoy if that doesn't hit the spot

00:01:29.310 --> 00:01:31.200
then maybe shift it around a bit I

00:01:31.200 --> 00:01:33.840
choose to enjoy I choose to enjoy this

00:01:33.840 --> 00:01:36.119
practice I choose to enjoy my day I

00:01:36.119 --> 00:01:39.360
choose to enjoy the struggles even that

00:01:39.360 --> 00:01:44.009
life throws at me what I've chosen today

00:01:44.009 --> 00:01:51.869
is I choose to enjoy the ride because

00:01:51.869 --> 00:01:54.360
it's day 16 and I just got my license

00:01:54.360 --> 00:01:58.229
I'm going to enjoy the ride ok slowly

00:01:58.229 --> 00:02:00.119
rocking the head a little side to side

00:02:00.119 --> 00:02:02.009
keep it nice and slow massaging through

00:02:02.009 --> 00:02:05.399
the brow bone here stimulating that

00:02:05.399 --> 00:02:12.239
third eye if you will and then bring it

00:02:12.239 --> 00:02:15.180
back to Center again say to yourself I

00:02:15.180 --> 00:02:23.790
enjoy or I choose to enjoy and then

00:02:23.790 --> 00:02:25.830
moving in a circle inhale slowly

00:02:25.830 --> 00:02:29.579
pressing the palms come forward

00:02:29.579 --> 00:02:32.019
exhale around and back it feels good to

00:02:32.019 --> 00:02:34.090
curl the toes here please do it feels

00:02:34.090 --> 00:02:37.870
good to open the eyes please do spread

00:02:37.870 --> 00:02:41.980
the palms enjoy the sensations in the

00:02:41.980 --> 00:02:42.459
body

00:02:42.459 --> 00:02:44.650
get in there shine some light in the

00:02:44.650 --> 00:02:54.909
dark places reverse your circle find

00:02:54.909 --> 00:03:02.650
what feels good here and then when you

00:03:02.650 --> 00:03:04.959
feel satisfied send it all the way back

00:03:04.959 --> 00:03:09.459
Child's Pose big breath in here enjoy a

00:03:09.459 --> 00:03:12.810
nice exhale out through the mouth

00:03:13.799 --> 00:03:15.879
good press into the tops of the feet

00:03:15.879 --> 00:03:19.780
inhale come back up we'll walk the

00:03:19.780 --> 00:03:22.329
fingertips out just a hair here pressing

00:03:22.329 --> 00:03:24.669
the tops of the feet and then inhale

00:03:24.669 --> 00:03:25.689
rock the pelvis

00:03:25.689 --> 00:03:27.370
tailbone up towards the sky reach your

00:03:27.370 --> 00:03:30.040
finger one fingertips right fingertips

00:03:30.040 --> 00:03:32.950
forward and then on an exhale keep the

00:03:32.950 --> 00:03:34.419
tailbone reaching towards the sky as you

00:03:34.419 --> 00:03:36.819
thread the needle here right arm comes

00:03:36.819 --> 00:03:39.760
underneath the bridge of the left arm we

00:03:39.760 --> 00:03:42.280
come to rest on the right ear here and

00:03:42.280 --> 00:03:45.190
we choose to enjoy pressing left palm

00:03:45.190 --> 00:03:47.229
into the earth if that feels good maybe

00:03:47.229 --> 00:03:50.019
reaching left arm towards the sky maybe

00:03:50.019 --> 00:03:53.049
wrapping around for a bind maybe left

00:03:53.049 --> 00:03:55.479
palm on the sacrum here breathe press

00:03:55.479 --> 00:03:58.349
into the tops of the feet

00:04:03.220 --> 00:04:09.010
and then gently unravel smile take it to

00:04:09.010 --> 00:04:11.830
the other side tailbone up towards the

00:04:11.830 --> 00:04:13.810
sky left fingertips reach stretch to the

00:04:13.810 --> 00:04:15.220
left side body and then here we go

00:04:15.220 --> 00:04:18.420
threading the needle here

00:04:21.820 --> 00:04:24.259
resting on the left ear pressing in the

00:04:24.259 --> 00:04:26.030
tops of the feet this helps protect the

00:04:26.030 --> 00:04:28.310
knees so stay nice and aware in the toes

00:04:28.310 --> 00:04:33.380
and the tops of the feet always finding

00:04:33.380 --> 00:04:36.470
what feels good can close the eyes here

00:04:36.470 --> 00:04:38.300
you might open your eyes and enjoy the

00:04:38.300 --> 00:04:43.810
view the art that displays itself in the

00:04:43.810 --> 00:04:46.490
everyday it's one another reason I love

00:04:46.490 --> 00:04:49.580
yoga's just I tend to enjoy my life more

00:04:49.580 --> 00:04:51.860
I think than most people because I'm

00:04:51.860 --> 00:04:57.620
awake to that beautiful like I can't

00:04:57.620 --> 00:04:59.270
remember than that type of green bits

00:04:59.270 --> 00:05:01.550
like a neon green leaf amongst a bunch

00:05:01.550 --> 00:05:06.229
of brown leaves against this blue

00:05:06.229 --> 00:05:09.410
backdrop see anyway maybe I'm crazy

00:05:09.410 --> 00:05:11.479
pressing it on top so he come back to

00:05:11.479 --> 00:05:14.720
Center before we come off the knees here

00:05:14.720 --> 00:05:15.919
we're going to turn the right fingertips

00:05:15.919 --> 00:05:18.110
in press away from your yoga mat breathe

00:05:18.110 --> 00:05:22.580
and then bringing right fingertips back

00:05:22.580 --> 00:05:29.300
left palm ground pressed and then

00:05:29.300 --> 00:05:30.680
bringing the left fingertips back

00:05:30.680 --> 00:05:33.770
walking the knees in back and read the

00:05:33.770 --> 00:05:35.300
hip points and sending it to your down

00:05:35.300 --> 00:05:37.849
dog press into the index finger and

00:05:37.849 --> 00:05:44.060
thumb send the hips up high big breaths

00:05:44.060 --> 00:05:46.630
here stretching through the side body

00:05:46.630 --> 00:05:50.050
stretching through the legs

00:05:50.770 --> 00:05:55.159
and then slowly lowering down awesome

00:05:55.159 --> 00:05:57.440
cross the ankles use your palms to walk

00:05:57.440 --> 00:06:00.070
yourself through yay

00:06:00.070 --> 00:06:02.360
we'll come to a nice cross-legged

00:06:02.360 --> 00:06:04.960
position

00:06:09.010 --> 00:06:12.040
sorry palms to the tops of the thighs or

00:06:12.040 --> 00:06:14.550
the knees inhale lift and lengthen

00:06:14.550 --> 00:06:17.860
exhale grounding shoulders down elbows

00:06:17.860 --> 00:06:24.640
down right ear over right shoulder close

00:06:24.640 --> 00:06:27.870
your eyes maybe repeat the mantra and

00:06:27.870 --> 00:06:31.920
then left ear over left shoulder

00:06:32.700 --> 00:06:39.640
repeat the one two great inhale back to

00:06:39.640 --> 00:06:40.660
Center

00:06:40.660 --> 00:06:43.030
well unravel the legs toes are pointing

00:06:43.030 --> 00:06:43.840
forward

00:06:43.840 --> 00:06:47.020
we swim the fingertips back fingertips

00:06:47.020 --> 00:06:49.990
towards the heels here towards the front

00:06:49.990 --> 00:06:51.190
edge of your mat and I'll loop the

00:06:51.190 --> 00:06:55.230
shoulders and inhale lift up to a table

00:06:55.230 --> 00:06:57.580
make sure your palms are wide enough so

00:06:57.580 --> 00:06:58.840
that you can press on all ten knuckles

00:06:58.840 --> 00:07:01.930
firmly lift and hip points up inhale

00:07:01.930 --> 00:07:03.940
press and all four corners of the feet

00:07:03.940 --> 00:07:07.810
and then exhale slowly lowering down two

00:07:07.810 --> 00:07:09.220
more just like that you got it inhale

00:07:09.220 --> 00:07:12.280
lift hugging the elbows in lifting

00:07:12.280 --> 00:07:17.220
lengthening through the crown breathe

00:07:17.220 --> 00:07:19.810
and let's check out one more that's too

00:07:19.810 --> 00:07:21.190
much on the wrists you maybe use your

00:07:21.190 --> 00:07:27.340
one more to do throw their arms just

00:07:27.340 --> 00:07:34.390
checking it out oh my arms yeah and then

00:07:34.390 --> 00:07:37.150
release great take a second to just

00:07:37.150 --> 00:07:38.950
catch your breath here hook the elbows

00:07:38.950 --> 00:07:42.340
on the knees maybe it's more next

00:07:42.340 --> 00:07:43.690
circles

00:07:43.690 --> 00:07:48.370
maybe it's creaky old floor cool and

00:07:48.370 --> 00:07:49.720
then we'll cross the ankles come back to

00:07:49.720 --> 00:07:53.020
all fours so keeping it nice and low to

00:07:53.020 --> 00:07:54.640
the ground today pay attention to your

00:07:54.640 --> 00:07:57.820
foundation press away from your yoga mat

00:07:57.820 --> 00:07:59.470
we want to build so we're not doing any

00:07:59.470 --> 00:08:00.820
planks today yay we want to build this a

00:08:00.820 --> 00:08:02.530
little heat a little fire in the belly

00:08:02.530 --> 00:08:05.380
so press away from your yoga mat and let

00:08:05.380 --> 00:08:07.270
the knees hover lengthen from the crown

00:08:07.270 --> 00:08:09.100
of the head press away from the earth

00:08:09.100 --> 00:08:12.580
big breath in big breath out one more

00:08:12.580 --> 00:08:14.470
breath here inhale in draw the lower

00:08:14.470 --> 00:08:19.840
belly in and exhale release awesome I'm

00:08:19.840 --> 00:08:21.160
going to send the right toes out find

00:08:21.160 --> 00:08:22.940
that stretch

00:08:22.940 --> 00:08:25.650
extension through the right leg sit bone

00:08:25.650 --> 00:08:28.980
to heel connection and stay firm in your

00:08:28.980 --> 00:08:30.780
foundation as you trace the line with

00:08:30.780 --> 00:08:32.820
your right toes all the way over towards

00:08:32.820 --> 00:08:37.950
the left and take your head and bring it

00:08:37.950 --> 00:08:39.210
over towards the left side of your map

00:08:39.210 --> 00:08:41.520
crown of the head extends maybe you take

00:08:41.520 --> 00:08:45.240
a look at your right heel breathe last

00:08:45.240 --> 00:08:47.460
but not least actively draw the right

00:08:47.460 --> 00:08:51.870
shoulder down and away press on all ten

00:08:51.870 --> 00:08:56.100
fingerprints evenly even that pinky and

00:08:56.100 --> 00:08:59.580
then slowly back to Center and same

00:08:59.580 --> 00:09:00.810
thing on the other side stretch it out

00:09:00.810 --> 00:09:07.560
sit bone to heel connection and then

00:09:07.560 --> 00:09:10.080
tracing big semicircle over towards the

00:09:10.080 --> 00:09:12.420
right side of the mat pressing away so

00:09:12.420 --> 00:09:14.910
if your collapse here this is kind of

00:09:14.910 --> 00:09:16.920
poo-poo e press away from your yoga mat

00:09:16.920 --> 00:09:18.900
soft bend in the elbows especially if

00:09:18.900 --> 00:09:20.730
you tend to lock in the elbows you're

00:09:20.730 --> 00:09:24.240
flexible there then soft bend press into

00:09:24.240 --> 00:09:27.330
all ten fingerprints maybe take a look

00:09:27.330 --> 00:09:30.210
back at your left heel strong from the

00:09:30.210 --> 00:09:39.030
strong great drop the elbows where the

00:09:39.030 --> 00:09:43.200
hands are and then curl the toes under

00:09:43.200 --> 00:09:46.620
and send it back from here forehead

00:09:46.620 --> 00:09:49.110
kisses the mat and wrist relief bring

00:09:49.110 --> 00:09:50.880
the palms together up and overhead

00:09:50.880 --> 00:09:54.360
little namaste shark fin if this is too

00:09:54.360 --> 00:09:57.360
much for the feet at this moment come

00:09:57.360 --> 00:10:03.420
off the toes send it back maybe walk the

00:10:03.420 --> 00:10:06.530
elbows a little forward

00:10:08.520 --> 00:10:11.279
maybe you move the fingers here rotate

00:10:11.279 --> 00:10:13.700
the wrists

00:10:22.760 --> 00:10:25.620
and we slowly release the fingertips

00:10:25.620 --> 00:10:28.830
down palms down inhale carve a line with

00:10:28.830 --> 00:10:32.760
your nose look forward exhale slide into

00:10:32.760 --> 00:10:37.980
home probably gonna regret that I've

00:10:37.980 --> 00:10:40.110
never done that before last month okay

00:10:40.110 --> 00:10:42.300
we come to a little slumber party shape

00:10:42.300 --> 00:10:44.460
here bend the knees just come on to your

00:10:44.460 --> 00:10:47.010
elbows here and kick the feet stretching

00:10:47.010 --> 00:10:54.270
through the crop wads and then release

00:10:54.270 --> 00:10:57.180
the hands back down draw the shoulders

00:10:57.180 --> 00:10:59.220
away from the ears and then we're going

00:10:59.220 --> 00:11:02.220
to slowly reach the left toes back so

00:11:02.220 --> 00:11:05.070
strain through your left leg and then

00:11:05.070 --> 00:11:06.660
right knee is going to bend up here

00:11:06.660 --> 00:11:11.070
let's go half half froggy pose here so

00:11:11.070 --> 00:11:12.839
stay here and see if you can grow a

00:11:12.839 --> 00:11:14.279
little bit tall through the spine so

00:11:14.279 --> 00:11:19.560
think speaks in the arms and breathing

00:11:19.560 --> 00:11:21.270
here this will be easier for some than

00:11:21.270 --> 00:11:29.010
others depending on your hips and then

00:11:29.010 --> 00:11:31.110
walk the right hand out I'm going to

00:11:31.110 --> 00:11:32.760
turn the left fingertips and they're

00:11:32.760 --> 00:11:34.170
going to thread the needle again here

00:11:34.170 --> 00:11:35.160
here we go

00:11:35.160 --> 00:11:36.330
this can be a little tricky on the video

00:11:36.330 --> 00:11:38.160
but you'll get it here we go threading

00:11:38.160 --> 00:11:39.780
the needle left fingertips in and

00:11:39.780 --> 00:11:41.490
underneath the bridge of the right arm

00:11:41.490 --> 00:11:46.980
and then we open it up right fingertips

00:11:46.980 --> 00:11:51.300
out and we enjoy this move can center

00:11:51.300 --> 00:11:53.190
yourself on the mat if you like coming

00:11:53.190 --> 00:11:54.180
to your twist

00:11:54.180 --> 00:11:59.160
I enjoy close your eyes couple soft

00:11:59.160 --> 00:12:03.120
loving breaths here so good for the body

00:12:03.120 --> 00:12:07.890
so good for the mind so good for your

00:12:07.890 --> 00:12:11.880
soul I think taking away some of that

00:12:11.880 --> 00:12:14.850
ache filling some of that space with a

00:12:14.850 --> 00:12:18.029
little consciousness and a little love

00:12:18.029 --> 00:12:20.760
draw the right toes down reach both

00:12:20.760 --> 00:12:23.130
fingertips up it's like a Martha Graham

00:12:23.130 --> 00:12:26.310
move here huh belly flop as graceful as

00:12:26.310 --> 00:12:28.730
you can back to Center

00:12:28.730 --> 00:12:31.730
same thing on the other

00:12:31.730 --> 00:12:35.399
so think Sphinx arms extend the right

00:12:35.399 --> 00:12:37.500
toes right leg out long and then slide

00:12:37.500 --> 00:12:39.389
the left knee bend the left knee slide

00:12:39.389 --> 00:12:43.820
it up press away from your foundation

00:12:43.820 --> 00:12:47.329
find that link to the crown of the head

00:12:47.329 --> 00:12:56.040
breathe what we're doing is so good so

00:12:56.040 --> 00:12:57.959
good for the body I'm just I'm enjoying

00:12:57.959 --> 00:12:59.519
this so much press into the left palm

00:12:59.519 --> 00:13:01.410
and then here we go threading the needle

00:13:01.410 --> 00:13:03.209
again right fingertips come underneath

00:13:03.209 --> 00:13:06.540
the bridge of the left arm and we open

00:13:06.540 --> 00:13:10.410
up enjoy opening up through the left

00:13:10.410 --> 00:13:13.560
wing this time we come into our twist

00:13:13.560 --> 00:13:17.239
feel free to center yourself on the mat

00:13:18.560 --> 00:13:21.000
if you have a hoodie this is even more

00:13:21.000 --> 00:13:22.680
enjoyable I know why I'm not wearing

00:13:22.680 --> 00:13:26.730
this oh yeah now we're talking what is

00:13:26.730 --> 00:13:30.320
it about a hoodie that's just so

00:13:30.529 --> 00:13:33.529
comforting

00:13:34.910 --> 00:13:39.779
tell me nice long smooth deep breaths

00:13:39.779 --> 00:13:48.420
here close your eyes relax your jaw and

00:13:48.420 --> 00:13:49.949
then this time we're just going to come

00:13:49.949 --> 00:13:54.680
to flat back so extend the left toes out

00:13:55.610 --> 00:14:00.839
reach the arms up and overhead center

00:14:00.839 --> 00:14:04.139
yourself on the mat nice full body

00:14:04.139 --> 00:14:08.880
stretch here inhale in exhale release

00:14:08.880 --> 00:14:13.110
everything now if there's anything else

00:14:13.110 --> 00:14:16.230
you'd like to do today something you

00:14:16.230 --> 00:14:19.380
would enjoy in your body maybe it's a

00:14:19.380 --> 00:14:22.050
pranayama practice take this opportunity

00:14:22.050 --> 00:14:26.370
now to fulfill that otherwise we take a

00:14:26.370 --> 00:14:31.529
second to release everything and enjoy a

00:14:31.529 --> 00:14:33.449
moment where you give yourself

00:14:33.449 --> 00:14:39.260
permission to do absolutely nothing

00:14:40.860 --> 00:14:44.830
just a moment even just give yourself

00:14:44.830 --> 00:14:46.630
permission here now to do absolutely

00:14:46.630 --> 00:14:48.580
nothing what does that feel like can you

00:14:48.580 --> 00:14:56.760
just enjoy a full full-on release let go

00:15:11.610 --> 00:15:17.420
all we can do is do our best tend to it

00:15:18.320 --> 00:15:22.370
and try to enjoy

00:15:23.670 --> 00:15:26.220
awesome work I'll see you tomorrow take

00:15:26.220 --> 00:15:26.959
good care

00:15:26.959 --> 00:15:29.959
namaste