hey pals welcome to 30 days of yoga camp

it's day 10 and the mantra today is I am

present I love this practice can't wait

to get started let's hop to

all right today let's begin in a nice

comfortable seat all right

day ten take the fleshy part of the

buttocks to the side if it feels good

sit up on a pillow a block a blanket if

it feels good do whatever you have to do

to come into a nice comfortable seat in

this moment what you do with the hands I

don't care you decide so taking some of

the structure out of this shape right

we've been kind of coming into that

classic sue cotton today just come to a

nice comfortable seat and we get to

notice your breath just decide what it

feels best palms face up on the knees or

palms face down clasping the ankles

palms in your lap then when you feel

settled close your eyes and again we

begin to breathe and some days it's

harder than others to kind of drop into

that conscious breath so just notice

where you're at today let's get some

some fresh oxygen into the system

and then you just might notice as you

welcome that conscious breath and if it

changes the way you're sitting the way

you're carrying your energy might

inspire a little movement in the neck

I might start off here with the hands as

I deepen my breath I might open up so no

right or wrong here just playing and

ultimately we're just kind of scratching

the surface at presence today what it

means to feel present in the body today

different everyday the practice today is

about presence chances are you aren't

just walking around present all the time

or are you can you

so I know I get into that autopilot mode

a lot and autopilot really restricts me

from a lot of things I'm an artist it

totally takes out takes me out of the

creative game usually if I ever stub my

toe or injure myself or something like

that it's because I'm just on autopilot

so for me anyway nothing more than the

tools of yoga helped more than what does

it want my trance aim for me I think the

tools of yoga are the best tool for

practicing presence so I'll shut up

continue to notice your breath just give

yourself we're just giving ourselves a

little extra time today to get settled

in so that we can really practice being

present through our movement through the

asana and of course with the breath

notice if your body has changed since

you first sat down and started the video

notice how your breath has changed

shifted maybe your energy and then

notice if you're kind of holding and not

really open to that shift it hasn't

happened yet see if you can open up open

your mind open your heart for when we

practice presence we allow ourselves to

stay open to a new experience trying new

things going on new adventures

then each time you inhale I invite you

to repeat the mantra I am present we

aren't going to be here long so just

give it a try each time you inhale in we

say I am present

and notice if this shifts your breath

your body or your energy in any way even

in the slightest way

and draw your hands together at your

heart one more time speak to yourself

say the mantra I am present and then

we'll gently release chin to chest take

a look down take the shoulders to the

back the crown of the head reaches

towards the front breathing into the

neck here then slowly lifting the chin

parallel to the earth awesome so what I

was trying to say is when we practice

presence we really give ourselves the

opportunity to have a new experience

right we're not just in that autopilot

we give ourselves an opportunity to open

ourselves up to new joy new opportunity

so if you know especially if you're

doing it this at the beginning of a

month or the beginning of year or just

at a time where you're ready to start a

new adventure this could be a really

good practice for you all right so take

the ankles we're going to come to

cobblers pose but today with soles of

the feet together with lots of space so

often we kind of hike those heels up

towards the center so give yourself lots

of space here today so the area of the

body I'm slowly getting into you know

like some reflexology stuff to add to

classes so the area the body kind of

connected to that third chakra is here

right in the arch of the foot so take

your thumbs and give yourself a little

massage just to enjoy those saws don't

even worry about anything else

and then we'll take the hands to the

ankles once again loop the shoulders

pull them back and then lean forward so

just like we did pull the shoulders back

and then lean forward crown of the head

forward pull the shoulders back crown

that forwards we're not rounding the

spine here pulling shoulders back round

of head forward and I invite you to

deepen your breath stay present in each

shape today and know that this is a

practice this is hard harder for some

than for others right so we're making an

effort to connect the mental the mind

the Manas with with the body and it

ain't easy especially in this day and

age I my right here we go one more

breath good then okay to look up at the

video here take your left hand wrap it

around your toes if your toes are cold

this might be good warm those puppies up

and then I'm going to pull down with my

left shoulder so lots of integrity here

in the shoulder so I'm not just

collapsing and I'm going to begin to

open up through my right arm my right

wing so the shoulders are still drawing

back like we were doing and we inhale

open so nice gentle twist here breathe

into the belly you try to stay present

what's going on what's going on in the

upper back body what's going on in the

legs what's going on in the toes what's

going on in the chest what's going on in

your mind dude use your breath one more

breath here to open your heart you might

reach the right hand a little bit

further back just play be mindful and

then exhale back to Center right hand

replaces the left we find a little

integrity through the shoulder through

this arm so careful not to just collapse

and then when you're ready open it up so

stay present so for me if you must know

I'm kind of dealing with some body stuff

I'm noticing but since I was in a little

wreck but my body is different so you

might experiment with

you know just staying present from one

side to the next the left side and the

right side how are they different today

remember our first mantra we set out

when we we start set out on this journey

I accept tugging the shoulders back

finding length in the crown one more

breath here maybe reaching it further

back and then exhale back to Center

awesome inhale crown of the head forward

shoulders back and then exhale let it

round rounding forward you decide

whether it feels good elbows in or

elbows out tuck the chin into the chest

and just come into a little pod here

breathing into the legs the hips the

back of the neck letting the weight of

the head stretch you out through the

back body in the spine and then pressing

into your foundation the outer edges of

the feet and the city ones roll it up

stacking up through the staircase of the

spine havin a little fun today send the

fingertips in through underneath the

legs and then we're going to slowly rock

back so this is what this looks like

nice and slow

keep the soles of the feet together so

we're connecting to the core just having

a little fun turn the palms up and kids

yoga we used to call this Lotus

something can't remember so I started

teaching kids for many many many years

of fact my first business was a kid zeal

good thing like my first like where I

got a DBA my first business was called

love kids yoga lky it was official man

it was awesome so you can keep the soles

of the feet together if that's not

working for you can brighten

and then we're just connecting to write

the the core here but also tug those

shoulders back even here open through

the chest the heart is having a little

fun if you fall laugh it off if you fart

laugh it off just just staying present

here if you fart you're doing this with

someone though they may not laugh it off

and I cannot I cannot be responsible for

that sorry I have your back but okay one

more breath here if you're feeling

really adventurous you might unravel the

arms and reach them up take a little

boat variation here cool beans everyone

and then release everything down with

control

so try not to just with control with

control with control come back to

sukhasan back where we started nice

comfortable seat sit up nice and tall

close your eyes and one more time before

we come to all fours close your eyes

and say the mantra I am present if

you're not feeling it you might adjust

it say I choose to be present

and drop the chin to the chest bat the

eyelashes open shoulders pull back crown

of the head reaches reaches reaches and

then we'll make our way in onto all

fours I'm getting like in the zone and

it's hard to articulate I have to

balance like staying present with you

and yeah okay all fours pressing away

from the yoga mat here super present in

the hand so take a look at your hands

spread the palms super wide and we're

just going to rock the hips a little

side to side it should feel awesome

nice and slow if you want you can draw

circles this is not something I prefer

to do on camera but it's nice it really

is nice getting into the pelvis getting

into the hips so side to side or circles

I'll let you decide press away from your

yoga mat and in particular guys if you

feel like there's a valley falling in

between your shoulder blades here that's

what I mean by pressing a yoga mat fill

that valley lift your heart up there

kind of doming through the upper back

body cool then curl the toes under and

send the hips back but toes are curled

under so stretching the feet here

great reach fingertips actively towards

the front edge of your mat inhale in

exhale heart to earth forehead to mat

stay present here press into all 10 toes

so sometimes the pinky toe doesn't even

reach the map can you send some energy

there to the little pinky toes

one more breath here you got it

stick with it awesome and press into all

10 knuckles press in all 10 toes and

come back up knees as wide as your yoga

mat big toes to touch

here we go left palm comes into the

center line we press away and open up

through the right wing big breath in

here so remember when we were tugging

the shoulders back super helpful here

breathe breathe breathe nice and aware

through the toes still inhale reach

exhale right hand replaces the left

press away from your yoga mat find

length inhale reach shoulders drawing

away and release cool plant the palms

underneath the shoulders walk the knees

back underneath the hips couple cat cows

here as you drop the belly inhale mmm

and exhale rounding to the spine warming

up the body inhale and exhale rounding

through the spine

and one more time inhale this time as

you exhale and round through the spine

pause press into your foundation here

chin to chest if you can grow even

taller up through the shoulder blades

hug the lower ribs and more up into the

back body crown of the head down towards

the Earth

one more breath Kru then curl the toes

under send it back nice work

inhale reach the fingertips actively

towards the front edge of the mat exhale

come back to all fours great if you need

to take a quick second here to sink back

and give your wrists some love

especially if you're new to the practice

and you want to quit

I'll ham now just give yourself a little

break you have to quit I'll stop the

video stick with it

this time is for you even if you just do

your own thing just let you can even

mute the video to say shut up Adriene

and do your own thing take this time for

you alright here we go coming to

downward dog whenever you're ready maybe

you're already there cuz you're like I

know what's up and down dog take a

couple of breaths pedal out through the

feet and the knees as needed tops of the

shoulders rotating out away from the

ears and then remember that gentle

tugging of the shoulders back that will

help and remember that reach to the

crown of the head pay attention to the

detail your alignment press and all ten

knuckles draw the tops of the shoulders

away from the ears and keep moving as

long as you like eventually we'll come

to a place of stillness to check in

return to your breath perhaps finding a

new breath maybe an ogive

that ocean breath to help you stay

present then walk the left toes to the

midline drop the left heel best you can

and inhale lift the right leg up high

lift from your right inner thigh so turn

the right toes down we call this

squaring the hips check it out inhale in

exhale step it up into your nice low

lunge inhale look forward exhale lower

back knee down inhale look forward again

so remember that action of tugging the

shoulders back then exhale flip onto the

top of the back foot here and slowly

send the hips back

runners stretch you might find a little

wave in the spine here selection in the

right foot as you pull the right hip

crease back stay present with the

sensation strong stretch here and then

rolling through the right foot will turn

excuse me we'll walk the foot out just a

little bit and then turn the right toes

out bring the left palm to the yoga mat

and then inhale reach the right

fingertips up high if you want more you

can curl the back toes and lift the back

knee up otherwise keep it nice and soft

stay present so you know what you want

today your body knows so let your body

speak to you

let your body talk big breath in big

breath out as you release be super

mindful this front knee as you turn the

right toes back in walk the foot back to

your lunge great inhale smile look

forward and exhale plant the palms

make your way back to downward facing

dog big breath in find a little movement

big breath up then find stillness again

maybe close your eyes go through your

checklist all those self adjustments

there's nothing more beautiful I think

sweet then softly bend through the right

knee bring the right toes of the

centerline drop your right heel and this

time lift your left leg up high inhale

exhale squeeze left knee up and in

towards your heart and step it up into

your lunge nice low lunge here inhale

look forward

exhale lower the right knee down go

ahead and come on to the top of that

back foot again inhale look forward

tug the shoulders back and then exhale

keep this left knee hugging into the

midline as you find that mula bandha

that lift in the pelvic floor and let

that take you back

so I'm tugging now back through the left

hip crease left toes want to turn out

and keeping them

right up towards the sky and then it's

all you baby stay present here press on

the top of the back foot you might find

a little wave here you might find wow

I'm super tight so use your breath

and one more you got it good and then

slowly rolling through the left foot

take your time here so first we'll walk

the foot out a little bit left foot to

the left edge turn the left toes out

then right hand is going to come to the

mat and we inhale nice and slow so

pulling left hip crease back again we

reach the left fingertips up high stay

here stay present everyone tug the

shoulders back crown of the head reaches

just like we've been doing if you want a

little more you can curl the back toes

under and lift inhale think upward

facing dog here breathe breathe breathe

and then use an exhale to take it down

awesome walk the foot back in inhale low

lunge exhale step the back foot up to

meet the front if it takes a million

steps to get there no worries who cares

well meeting forward fold

I'm going to go feet hip-width apart you

do you it's the same thing here we're

going to take a couple moments to

freestyle you might walk your fingertips

left to right you might grab the elbows

Rock gently side to side if only we did

this more in society just like excuse me

hold on take quick Yuchun asana ok I'm

sorry what were you saying you crazy you

know like whatever this is so good for

just so good for you good for us so

after you find some movement here then

let's find stillness soft bend in the

knee really just letting the weight of

the head go the weight of the arms go

close your eyes and remember the mantra

today I am present in the sensations of

the feet the backs of the legs the hips

notice what's going on in your head your

heart then I invite you to return back

to your breath

big breath in big breath out good slowly

roll it up nice and slow today as slow

as you can go my friend stay present all

the way up to your Mountain whatever

that means to you I like to close my

eyes so that I can really energetically

travel up to the spine and then we're

going to reach the arms all the way up

as you stand up nice and tall come into

a volcano pose here fingertips reaching

towards the sky shoulders drawing down

heart lifting up find your breath and

then find your legs whatever that means

to you're drawing energy up lengthening

through the tail inhaling exhale send

the fingertips back airplane arms so

really working on the energy here

breathing into the armpit chest and then

inhale drop the fingertips down with um

volcano just working on the energy in

the body this is great for circulation

at the very least we're stretching and

then airplane arms sending it back

opening up through the chest

imagine someone kind of gently if I was

in class with you I'd calm and I just

give you a little gentle tug on the

fingertips it's day ten so let's see

those those jazz hands ten inhale reach

up

and one more time exhale airplane arms

reach reach reach reach through every

finger even the pinky finger tug the

shoulders back great and soft knees drop

the fingertips down to come up inhale

and exhale forward fold stay present

inhale halfway lift your version begin

to warm up the body with a little flow

today forward fold

gorgeous inhale reach for the sky press

into the earth and exhale hands to heart

namaste soft knees inhale reach press

into all four corners of the feet

on your exhale send it down forward fold

inhale halfway lift long gorgeous

neckline here I'm an exhale release

great walk the feet together and step

the right foot back followed by the left

plant the palms so take your time great

so we're coming into our first plank

chair feel free to lower the knees press

away from your yoga mat draw the

shoulders away from the ears so we're

definitely cultivating strength in the

abdominal wall you can close your eyes

for a second and notice oh wait how the

different parts of the body start to

come into the picture just a little

different perspective so try not to hit

the panic button notice how it all

starts to connect press away from your

yoga mat one more breath then slowly

lower down you can lower the knees first

you can do knees chest chin whatever you

want we'll come to the belly and then

today zip the legs up tight press into

the tops of the feet and then nice and

easy we're going to walk the fingertips

off the yoga mat so it helps to for the

lower back to really anchor through the

pubic bone here careful not to clot

clench your butt

so fingertips off the mat lift your

elbows up towards the sky inhale in

exhale press into your foundation and

slowly begin to lift so we don't have to

lift the chin here parallel in fact keep

it nice and tucked just for now lift the

elbows big big big breath and exhale

slowly with control release everything

awesome palms come underneath the

shoulders inhale Cobra exhale release

now back off the mat fingertips lift the

elbows inhale loop the shoulders maybe

we grow a little taller here maybe not

exhale release and Cobra palms

underneath the shoulders

looping here we are with the breath

inhale lift exhale release one more time

lift the elbows press into your

fingertips little King Cobra here in

time you'll be able to find the length

here but if your shoulders are up here

my friend

take your time inhale lift and lengthen

exhale to take you down one more inhale

to lift you open your heart and exhale

to release

awesome curl the toes under press up to

all fours or plank Yogi's choice and

send it to downward dog drop the left

heel lift the right leg high step it up

into your lunge pivot on the back foot

so we're building triangle from the

ground up today staying present and

sensations of the legs so bring your

right fingertips in line with the arch

of your right foot straighten through

your right leg and really actively work

to peel that right hip crease back you

can have a block here or a couple of

books to lift the floor up to the earth

up to you

and then when you're ready peeling

through the left wing opening up hips

are sending energy back towards the back

edge

inner thighs are engaged and then once

again we find that tugging of the

shoulders away and the crown of the head

reaching towards the front take care of

your neck here maybe you just keep the

gaze straight down maybe you are able to

take it to the side and then eventually

all the way to bring it more into your

Center if you've been practicing while

you might practice hovering here rather

than collapsing waiting to the right

hand one more breath here and then

exhale with control bring the fingertips

back down soften through the right knee

plant the palms and slowly back to

downward facing dog

great triangle pose here we go drop the

right heel lift the left leg up high

bring it up and into your lunge now

building it from the ground up so we

pivot on the back foot you find that

heel the arch alignment peel the left

hip crease back as you straighten

through the left leg then left palm or

left fingertips come in line with the

arch of the left foot and we begin to

find our triangle pose here opening up

through the right fingertips lengthening

through the crown of the head and

finding that tuck of the shoulder excuse

me that tug of the shoulders down and

away one more breath wherever you are I

know you're working hard you're doing

great inhale look up exhale send it down

great back to the lunge until you got

distracted with that lizard inhale look

forward exhale downward facing human

moment here big breath in here last

breath on our down dog you got it then

exhale slowly lower to the knees

bringing the feet together take a rest

Child's Pose

and slowly we'll reach the fingertips

towards the front press into the tops of

the feet and come to all fours heading

into one legged pigeon here press away

from your yoga mat inhale extend the

right leg lift it up and then exhale

squeeze right knee up and in towards the

heart and slightly slide into your

pigeon

so today go ahead and take a look back

at that back foot and as you come onto

the top of the foot press into it so

we're going to stay pressing through the

extended leg here and then you'll guide

the right foot into your pigeon if

you're new to the practice go ahead and

keep that right heel close as you

experiment coming to the midline

otherwise in time we can begin to walk

it out walk it out walk it out and then

everyone press into your fingertips

inhale loop the shoulders sit up nice

and tall so you don't want to be

collapsing over into the right butt

cheek here so just just notice what's

going on you might need to bring the

right handle in a little bit you might

just stay up here or you might put it to

sleep stay present

lots of awareness through the back leg

keep a little energy you might spread

the big toe here away from the second

toe and just take a moment here to bow

your head

find a configuration that feels good for

you to find stillness so you could be on

the forearms could be on the blog you

could grab a pillow here you could be

playing with Hahnemann awesome splits

everyone stay rooted through that back

leg close your eyes and breathe

mmm so good so wonderful for the body

enjoy a couple more breaths here maybe

it's really intense you stay present in

that intense sensation then to release

tug the shoulders back can begin to lift

the head come up onto the fingertips of

the palms and we'll curl the back toes

under just come back to all fours here

just like we did at the beginning of

class come to tabletop position class

practice and we're just going to shake

the hips a little left to right

onto the left side press into your

foundation extend the left toes as you

lift the left leg up big breath in here

then exhale squeezing left knee up and

in you'll find it on the other side

one-legged pigeon so lots of awareness

in the back foot today stay present

through the back leg strong and when

you're ready you can guide the left foot

out maybe and play whew I'm tight

fingertips to the earth loop the

shoulders inhale extension through the

crown of the head and then exhale find

what feels good to hear stay present in

the sensation stay bright in the left

toes anchored in the right foot maybe

just stay here or maybe you find a nice

place to release close your eyes and

practice the mantra repeat it to

yourself I am present I choose to be

present through the difficulty through

the intensity

stay present the opposite of ignoring

lean into it you can play with that

gentle tugging of the shoulders back

here

and then when you're ready press in your

foundation pull the shoulders back crown

of the head reaches forward palms press

into the earth and we rise up and go

ahead and allow all the weight to sink

into that left buttock left hip swing

old right leg around and we'll come to

lie flat on the back nice and slow when

you arrive send the left leg out right

leg in interlace squeeze the right knee

in and then exhale take it over towards

the left big breath in as you exhale

bringing it back to Center squeeze and

switch right leg out left leg in inhale

squeeze exhale to a supine twist here

inhale in exhale back to Center squeeze

and release bridge pose so draw the

heels up towards the sitting bones toes

pointing forward imagine a block between

your inner thighs and then we'll suckle

the shoulder blades underneath the heart

space press into the feet and slowly

inhale begin to lift hip points lift up

towards the sky sitting bones reach

towards the backs of the knees again

imagine that block between your inner

thighs and then we'll slowly shimmy the

shoulders underneath maybe interlacing

the fingertips strong legs lift your

chest to your chin and then lift your

chin towards the sky one more breath

here breathe breathe breathe and exhale

slowly release

awesome slide the right leg down long

followed by the left take your palms

flip them up towards the sky inhale in

exhale shavasana close your eyes you

should feel proud way to show up for

yourself

awesome work today see if you can take

the mantra I am present or I choose to

be present with you off the mountain

into the rest of your day

have an awesome one see tomorrow namaste

Oh