what's up everyone welcome to yoga with

Adriene I'm Adriene and welcome to day

one of 30 days of yoga camp thank you so

much for being here it's so beautiful

that you have chosen to show up for

yourself and practice with me I think we

have a fun journey ahead of us

the affirmation for today's practice is

I accept all about accepting where

you're at today just kind of taking

stock we're going to take it easy and

find what feels good let's get started

all right today we're going to begin in

a nice comfortable seat you can sit up

on a blanket or a block that feels good

you can even do this first moment in a

chair if you're feeling super tight in

the back and you're really new to the

practice so come to a comfortable seat

of your choice and when you're ready sit

up nice and tall take a deep breath in

and as you exhale just begin to settle

into the moment here so we're going on a

journey together and there's a little

bit of trust that needs to be felt trust

the process

trust the video trust yourself the

attending to your body your mind your

heart taking this time for yourself is

worth it in every possible way

so right away in this moment not to

sound too hokey but just trust trust the

video so see if you can take your eyes

off the video and close your eyes and

notice your breath it can be quite

difficult to just stop and notice how

you're feeling because we're always on

the go we're always trying to master our

tasks and sometimes we of course run

away from the sensations the feelings

because they maybe don't feel good so

we're here to just explore final it

feels good so close your eyes just going

to take a couple breaths here on your

own hands can rest gently wherever they

naturally fall just take a couple deep

breaths in and out in and out

we close the eyes to just kind of

connect go inward

and then to our affirmation for today I

accept you can say this quietly to

yourself if you're feeling adventurous

you can say it out loud

I accept today is all about accepting

where you are today kind of a taking

stock day easing into it one more time

with the breath I accept

and slowly we'll draw the palms together

at the heart you can bat the eyelashes

open a little bit and we'll slowly lift

the chest up to the thumbs even more

sitting up nice and tall wherever you

are gently just find a little sway here

gently find a little movement so it

could be front to back whatever feels

good it could be side to side ooh wow I

wonder if I might picked up that my neck

Wow

firework show so here we're just finding

a little movement I'm wanting to kind of

set the tone for our journey which is

that you're really here to have an

experience in a process so rather than

just coming into this shape here with

the palms together on your leg Laura at

the heart which is beautiful and lovely

but we also give ourselves a little bit

of freedom to move and to just kind of

notice where we are today again I accept

where I am today and I show up for

myself fully so you might even say that

quietly to yourself I accept where I'm

at today and I show up for myself fully

awesome bow your head to your heart

easing into it today begin to loop the

shoulders back so just notice if your

shoulders are crunching up and draw the

elbows down shoulders away from the ears

so again you have to trust the video

here I'll do my best I've been working

very hard to learn how to guide you with

my voice and just let the video be a

guide so chin to chest here breathing

into the back of the neck one more

breath then on an exhale release the

palms and wherever you are we're going

to come to all four so take your time

getting there if you're in a chair you

know whatever comfortable seat you chose

take your time getting there

we're going to meet in tabletop position

so today day 1 nice and slow we come to

a table top here and if you're new to

the practice try to be as meticulous as

possible you know in a loving way oh

there's that creaky old floor yep love

it

wrists underneath the shoulders knees

directly underneath the hips if you've

been following yoga with Adriene for a

while then you know about the creaky old

work little things

first things first guys pay attention to

your alignment alignment wrists

underneath the shoulders knees directly

underneath the hip points toes in line

with the knees then everyone bend your

elbows take your gaze down trusts off

the video and then with the gaze

straight down in the neck nice and long

we're going to press the earth away so

press away from your yoga mat now

especially if you're super flexy or you

have you know any well just make sure

you're not locking in the elbows guys so

keep a soft soft bed and then this is it

breathe here one nice long line from the

crown of the head to the tip of the

tailbone a couple of things just for day

one this is going to help us throughout

the whole journey remember that the neck

is an extension of the spine so nice and

long

then notice if you're kind of dipping

down in the lower back body see if you

can lengthen the tailbone towards the

back edge of your mat hug the lower ribs

in navel up towards the spine so we

gently engage the belly the muscles of

the abdominal wall and then last but not

least my friends notice that there's a

little bit of a valley between your two

shoulder blades here see if again you

can use that pressing away from the

earth to bring awareness into the upper

back body

so again if you're kind of dipping down

there's a little valley between your

shoulder blades there see if you can

bring awareness by pressing away from

your yoga mat finding a little doming

effect through the upper back body and

then if you're working in this way you

might begin to feel tired here even

shake here even sweat here because we're

waking up the whole body noticing how we

feel today

and as you get tired remember your

mantra I accept no need to wait to the

thirtieth day to start loving yourself

let's start now so one more breath here

you want to challenge yourself you can

press into the tops of the feet press

into the palms and let the knees hover

for just a second but again we're easing

into the practice today so no need to do

this if you're tired or you're just

easing in but just a little option here

to check that line from the crown to the

tail we call this the Dunda and Sanskrit

Sanskrit for staff or stick literally

the line that holds us up okay release

the knees you haven't already and then

we'll drop the elbows where the hands

were for heart to earth pose on a hatha

Ahsan one of my favorites so we let the

tail rock up towards the sky and then we

slowly walk the knees out so notice how

the fingers in the wrists want to come

in or splay out see if you can keep two

parallel lines so again checking into

the alignment eventually we rest the

forehead to the mat ah breathe here

notice that the toes are coming in or

going out and after you feel like you've

had it go ahead and take your eyes off

the video and press into all ten

knuckles and enjoy this beautiful

beautiful heart opener here opening the

shoulders great for the spine I invite

you now to begin deepening the breath

who

awesome everyone press into the palms

press into the tops of the feet and

slowly begin to shift your heart forward

nice and slow nice and slow all the way

to the belly great elbows can walk right

underneath the shoulders make

adjustments if you need to here again

two parallel lines in the forearms press

the pubic bone into the earth press into

the tops of the feet and slowly we'll

begin to open the heart once again

Sphinx pose feel the stretch in the

belly so day one we're going to do lots

of stuff on the floor so enjoy this

little dance with gravity keeping it

nice and low today lengthen through the

crown of the head and then again just

notice that the toes are coming in or

splaying out can you have a lot of

consciousness awareness from the crown

of the head to the tips of your toes to

take it a little deeper

imagine pressing your two elbows into

the yoga mat and the palms into the yoga

mat so much so that you would maybe rip

the center of your mat so again we're

not just hanging out here but finding

length and using the foundation to build

up from one more breath here my friends

you got it then slow with control we

release draw the palms underneath the

shoulders here curl the toes under and

we'll come back to all fours lock the

knees underneath the hips wrists back

underneath the shoulders and here we go

cat cow our first cat cow of the 30 days

of yoga man enjoy it no yoga robots here

I always say so you can once you know

what you're doing you can close the eyes

and begin to get your groove on inhale

drop the belly open up through the chest

the heart exhale curling under tailbone

tucks navel draws up we find this

beautiful arc or arch in the spine chin

to chest

continuing inhaling dropping the belly

finding length opening through the front

body should feel good here especially if

you slow it down just a hair and then

exhaling starting at the tail bone

traveling up through the spine crown of

the head down towards the ears so find a

rhythm here that feels good for you so

if it feels good to hang out here in the

arc or arch for a couple breaths please

do if it feels good to hang out here for

a little bit and maybe draw line with

the nose back and forth please do day

one taking stock and then we can begin

to veer off the railroad tracks a little

bit side to side with the hips creaky

old floor common back strong thank you

and then when you feel satisfied we're

going to bring the two big toes to touch

knees as wide as your yoga mat and then

we're going to send it on back extended

Child's Pose

this time bringing the palms together so

coming up off the wrist this time as we

bring them up and overhead to start feel

good blood flowing opposite direction

you can walk your elbows towards the

front of your mat a little bit more here

if that feels good and take a second

here to close your eyes and breathe into

the back body whatever that means to you

maybe you can even feel the skin of your

back stretch as you take a great big

inhale in and then let it go

slowly begin to reach the fingertips

towards the front edge of your mat hug

the lower ribs in press into the tops of

the feet and slowly begin to look

forward as you come all the way back up

walk the knees underneath the hip points

wrists back underneath the shoulders all

right let's start to spice it up what do

you say pressing the tops of the feet

press away from your yoga mat with your

palms we cultivated a little bit of

energy through the midline throughout

our practice and this is going to just

help check in with that here we are

pressing into the top of the left foot

I would have slide your right toes out

now keep your right toes on the earth

even if you are an experienced yo you

keep your right toes on the earth and

just begin to saw back and forth check

in with that Dunda this is the

foundation of our practice here pressing

into all ten knuckles strong spreading

the fingertips y-yes we get a nice

stretch in the right leg here finding

that sit bone to heel connection but

also a chance to check in with the spine

notice are you hollowing through the

upper back body or collapsing is the

neck nice and long and the extension of

the spine or is it collapsing can you

engage your abdominal wall just a little

bit drawing the navel up knitting the

lower ribs in a little bit and then if

you're new to the practice and your

wrists are giving you trouble here let's

start to really pay attention to the

hands straightening the thumbs not

collapsing in but pressing away from the

earth okay here we go lift the right leg

up high

turn the right toes down try to lift

from your right inner thigh so rather

than lifting here keep it nice and in

line you might begin to shake here feel

that heat ah notice what it feels like

to be alive today that's what day one is

all about you might rotate the right

ankle one way and then the other and

then just three little vinyasas here we

inhale lift the right leg exhale nose to

knee

so cow variation your inhale extend

spread the right toes exhale nose to

knee

and one more full-body experience you

got it here we go exhale nose to knee

navel up great take a second to release

you can take a child's pose here roll up

to a little hero variation three breaths

to notice how you feel awesome and back

for more back to all fours find your

four posts nice and strong so we have a

lot of videos that you can supplement

with this journey there's a great one

for wrists that would be really nice

just to kind of get the foundation of

the palms for the wrists really great at

the rotation of the shoulders here we go

sliding the left toes out find that sit

bone to heel connection and just enjoy

this nice gentle stretch in the left leg

as you saw back and forth and then

continue on going through your checklist

whatever that means to you just bringing

awareness different areas of the body

this also helps us stay out of the mind

the thinking mind gives it a break and

helps us connect to the present moment

physically even spiritually with your

breath connecting it all and again try

to stay present as you press away from

your yoga mat and lift the left leg up

high here we go then go through your

checklist lifting from the left inner

thigh left toes down careful not to

collapse here we go a little vinyasa

here to stir the energy three times we

inhale extend lift exhale nose to knee

inhale extend press into both palms

evenly and exhale nose to knee one more

time you got it inhale extend and exhale

no finish great release this time

everyone come back to sit on the heels

palms are going to flip up and at any

point during the practice this goes for

the whole journey if you need to take

your hands to your forearms or risk to

give it a little massage tend to it my

friends

three breaths here awesome and we'll

spread the fingertips wide come back to

all fours and this time we're going to

curl the toes on there and take it to

downward facing dog

so we send the hips up high take your

time getting there nice and slow and

forget about creating the downward dog

shape remember the mantra or your

affirmation for today I accept

so using this beautiful opportunity to

explore your body so that you can accept

yourself fully show up so all that to

say resist the urge to come here and

hold

ouch explore find soft bend in the knees

you might wake up the feet a little bit

here come on now connect use your breath

we're not going to get everything at

once even neem right I'm like checking

in noticing where my body's at today

it's always different staying present

deep breath in deep breath out awesome

my friends take one more breath here in

downward-facing dog inhale in whoo doggy

get it and then slowly lower the knees

also more cross the ankles slowly slowly

come through to seated and voila

back to our cross-legged position so

from here we're going to sit up nice and

tall profile here so you can see my

spine this is important we won't go

through this every day but this is

important on day one for Yogi's of all

levels just to check in with the spine

so some of us tend to kind of like

muscle through twists some of us need a

little lift in the hips especially if

you feel like this is happening a lot so

sit up on something tall if you feel

like this is happening in the spine and

for those who have been working on them

to practice for a long time I encourage

you to resist the urge to muscle through

your twists let's try it all together

palms on the tops of the knees tuck the

chin to the chest and slowly roll up

through the spine notice your breath

once again maybe this time connecting to

an e je breath that ocean sound

and slowly reach the right fingertips up

high fine length in the right side body

inhale in as you exhale send lift

fingertips behind you but again careful

not some muscle keep them soft so inhale

we reach and then exhale right hand to

the top of the left knee see if you can

continue to draw energy up from your

Center if you're familiar with mula

bandha then connect to those muscles of

the pelvic floor and lift lift lift if

you're not familiar you know another day

loop the shoulders another video can go

deeper and take a second here to just

notice what's going on in your feet are

you clenching in the feet or they just

kind of soft can you bring a little

energy to your feet and then we inhale

lift and lengthen exhale hugging the

lower ribs in we just begin to play in

the spine

you might notice you're really super

tight today well good you're in the

perfect place a couple more breaths here

close your eyes enjoy this time for

yourself

you

on your last breath here lift your chest

lift your heart lift the chin slightly

and then exhale release back to Center

palms on the tops of the knees head over

heart heart over pelvis here we go other

side lifting left fingertips up this

time inhale lengthen through the left

side body stretch stretch stretch

stretch and then exhale release the

right fingertips behind begin to twist

now again it's not about how far can I

twist is really about taking stock so my

suggestion to use just slow it down use

your breath inhale lift and lengthen and

exhale to explore connecting to the

center channel notice if your left leg

wants to fly up so lots of awareness

here as we ground down inhale lift and

lengthen exhale twist inhale lift

exhale twist so just playing here one

more breath wherever you are inhale lift

to your chest your heart lifts your chin

slightly grow tall and then exhale back

to centre

awesome take the hands around to the

backs of the legs I'm going to come here

just for a moment just a tiny bit of a

core check in today before we take it

down to the ground again nice and easy

breezy today just taking stock of the

body so bring the hands to the backs of

the legs loop the shoulders and sit up

nice and tall here again notice if

you're collapsing in the spine and it

might just be about finding that long

puppy belly as I like to say this long

length in the front body so might just

be here for you today you can check out

your biceps here it's okay to hold onto

your legs there's no cheating in yoga

you know do what you need to do or you

might lift the shins parallel to the

ceiling to see breathing deep here

staying alive and awake through the feet

the toes lifting the chin just slightly

long in the back of the neck then you

might stay here again we could be here

or you might reach the fingertips

forward a couple of deep breaths here

you got it if you want to take it

further we can extend the legs out long

fingertips left to right breathing deep

here let's do two more breaths wherever

you are and then release awesome

just a little check-in just start and

slow okay come to flat back position

here my friends and when you arrive take

a nice big long full body stretch

so fingertips up and overhead and the

biggest breath you've taken all day

maybe all year point and flex the feet

spread the fingertips and then close

your eyes

so definitely spending a couple moments

here imagining the earth

rising up to meet your back body I like

to share with my friends and my students

this time you know if you've felt a

little alone or off balance or off-track

here's a moment where you can literally

feel your yoga mat having your back this

practice having your back I got your

back so close your eyes feel supported

one more breath here

we'll float the fingertips down press

the palms into the earth and we'll hug

the knees into the chest

so scoop the tailbone up so your lower

back is nice and flush with your mat

we're going to end with a great big hug

again nice and simple today wrapping the

arms around the shins squeezing the

knees up and in towards the heart so I

think we take for granted this awesome

shape my spine is supported so nice my

hips get some love I'm reminded to keep

the shoulders relaxed the heart open and

I stay awake and alive through the feet

Hedgehog inhaling exhale slowly as slow

as you can roll my friend peel the head

the neck up nose towards the knees so

notice I said towards so if you're not

nowhere close right it could be here

right no no biggie but just the

intention of rounding through the spine

you can even close your eyes and

visualize the spine here and then again

just an another opportunity to go

through your checklist how are my

shoulders can i soften through the skin

of the face a little bit here am i

clinching maybe even you're able to grab

the outer edges of the feet

visualize space in the spine in each

between each vertebrae one more breath

here you got it oh and then let it go

soles of the feet come to the mat we

slide the right leg out long

followed by the left leg let me take the

arms side to side palms open then

physically literally press into your

head

press into your elbows and lift your

chest up then slowly snuggle your

shoulder blades underneath your heart

space and then release back into the

earth then close your eyes and gift

yourself with a big breath in through

the nose and a big exhale out through

the mouth don't be shy big breath in

through the nose big breath out through

the mouth

soften through the jaw allow the body to

relax take a moment to scan from the

soles of your feet all the way up to the

crown of your head

take your time noticing if you might be

holding any we're grouping anywhere

notice where the thoughts go maybe

notice how you've lost track of your

breath

I accept I accept where my body is at

today and I show up for myself fully

thank you for being here rock on my

friends gonna be a fun journey together

see you tomorrow mama see

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