hello my friends and welcome to 30 days of yoga camp I'm Adriene and today is day 13 lucky number 13 the mantra today is I deserve let's get started all right so today we're going to begin flat on our backs as you make your way there see if you can just tap into this inner smile whatever that means to you so it could be literally a little smile starts to creep upon your face but sometimes the way we approach the progress right just coming into it with it's a little inner smile take a deep breath in as you exhale enjoy this moment this settling in for some you time today's practice is easy breezy it's day 13 and it's your lucky day I'm going to take it nice and easy and tend to the body in a kind and loving gentle way so a little gentle yoga today yay tuck the chin into the chest lengthen through the back of the neck so nice and long in the neck and then go ahead and walk the heels out a little bit wider than where ever they are so I'm taking mine about as why does my yoga mat and then I'm letting my toes just fall and relax and then hands come to the belly we're going to take a moment here to close the eyes just kind of take a second to close the eyelids and move from the kind of outer world or whatever your day has been thus far and begin the process of going inward and if that sounds a little crazy or a little new agey to you that's understandable but ultimately we're just taking this time to tend to ourselves right be with one's self get to know yourself so before we start moving today we're just going to take a couple moments to relax the body and of course to connect with the breath so see where you're at today is the breath shallow is it hard to breathe in deep do you want to ease into it kind of keep it soft and almost sensual as you begin to play with the breath you know just have a little fun here right relax your shoulders notice if you're sleepy or tired or heavy notice of your anxious jittery finding it hard to be still wherever you are today begin to breathe a little deeper as you notice what's going on what's going on hmm and I already feel like my energy change here my mood shifts feels good just to give myself this time to stop and breathe here we go gently rocking the head a little side to side keep it nice and slow so again resist the urge to just kind of go okay Adrienne said move your head here I go so you can just keep it nice and slow at first massaging through the back of the head the neck stretches and we keep the eyes closed here let me continue to have a little convo with the breath maybe sending a couple good juicy inhales to the belly so that the hands rise a little bit and then we bring the head back to Center I'm going to slowly take my palms down and I'm going to walk the heels up towards the hips knees up towards the sky nice and slow today press into the palms go ahead and scoop your tailbone up we connect to the midline even here so close your eyes and see this line from the crown of the head all the way to the tip of the tail tip up the tail then everyone say tip of the tail five times faster not just getting so walk the heels up towards the hips and then just notice if what's going on to the feet so if the knees are falling out or in can you press evenly through the soles of your feet so we're beginning to expand awareness throughout the whole body so the game changer I think for one's day so see if you can really spread awareness through the fingers and the toes here taking it nice and slow today inhale press into the palms press into the feet and slowly begin to lift the hips initiate this movement from your coccyx or your tail and then let it travel up up up remember the neck is nice and long here and then as the hips begin to lift and we begin to feel pressure excuse me compression on the shoulder blades it's better than pressure so much pressure here allow the palms to open so it's a kind of a blossoming and opening here as you inhale and then exhale slowly lower down and I find once you get the hang of this I find that closing the eyes is really great here to keep it nice and slow and in fact even though we're moving in a slow fashion it's best to keep the neck in alignment here so it's best not to turn to look at the video during the bridges I know so that before but just in case I want to be super mindful but I know you are pressing into the feet we inhale lift it up and the palms open as I lift lift lift chest to chin and then at the top lift your chin just slightly towards the sky ah it feels so great on the spine holy-moly slowly lowering back down palms return to the earth and we'll do one more nice and slow slow your roll press into all four corners of the feet sitting bones reach towards the backs of the knees chest to chin and chin gently lifts to the sky should feel awesome in the neck awesome in the back body big breath in awesome and exhale make your way back down with control let that the sensations of that let that inspire a new breath here whatever that means to you and then we're just going to take it ear to ear again nice and slow so through the soft slow movement and even better if you can soften your gaze or close your eyes a little bit we connect to the subtle body right the energetic body it's way better than just wham bam slamming through your asana it's juicier it's lovelier it's meaningful it's it's you the way you move you know that's what no yoga robots is for me okay so that said rather than just lifting the knees up to give us a little bit hug let's keep it nice and smooth and we're going to slowly lift the toes here so we're pressing into the heels and then just breathe find those yogi toes so spreading the toes really really spreading spreading spreading going to feel big stretch here especially if you're new to the wake-up call on the feet stretch stretch stretch and then nice and slow begin to roll through the foot and lift the heels press in all ten toes so finding a little definition in the calf muscle here you can feel it we're trying to press into all ten toes so for me I kind of just let my pinky toe do whatever the hell it wants see if you can really anchor down through your pinky toe here and find your breath oh yeah hello my honey hello all the itty-bitty muscles of my legs and then slowly release the heels back down great we're going to take the hands and just reach them all the way up to the cactus arms here so the backs of the palms come to the earth and if you're a little bit tight in the shoulders and stuff we're working on that but if you're like oh they don't make it that's okay you can either put your hands onto blocks or you can just bring them out to your sides here so I'm from Texas so instead of cactus arms it's actually more appropriate we say football goalposts arms so if that suits your style more come to football goalposts arms hopefully you're breathing here not just hanging out breathe deep I just saw a bird fly by and I had a teacher once said to take a needle it's kind of morbid I but I'm down and just kind of puncture two little holes in our pit chest here and so we create just a little space to breathe here like two gills so whatever that means to you can you breathe into the armpit chest here this is going to be helpful for the next couple days in practice so just take a couple moments here to breathe into the armpit chest if you want you can walk your feet out to the outer edge and rest the knees together feel supported by the earth supported by this project the yoga camp supported by the community supported by your breath great then again slowly lifting up through the toes so if you brought the feet out here and want to bring them back in we'll lift the heels and lift the - excuse me press it to the heels and lift the toes this time play with the pelvis so just noticing if the lower back is really lifted from the earth or if you can find a nice sweet spot there again attention on this plumb line this midline for the crown to the tail and then when you're ready rolling through the feet one more time coming onto the toes heels lift you find a little definition in the calf here cow cow calf and then this time we're going to press off the toes for lift off so here we go we press off and we hug the knees into the chest and then we take the arms and we wrap them around oh yeah so we find a little massage in the lower back body I'm going to be here for a couple breaths so you can keep the eyes closed again hopefully you're finding a bit of relaxation all our peace begin to wash wash over the body find movement here that feels good so we're today's all about loosening up the places that are tight you've been working really hard so you might give yourself a little massage you might draw circles with the knees I'd like for you to explore some movement here and this is where we'll drop the pin I deserve the affirmation or the mantra today I deserve see me a tricky one I found it tricky so just close your eyes and as you just take a second here to find what feels good in the shape say to yourself I deserve and then maybe you finish that sentence I deserve this time for myself I deserve to feel good about myself I deserve the pizza party that I plan to have tonight you know whatever it is for you it doesn't have to be so serious but it needs to be true so take a second here to find what it is for you today I deserve what do you deserve what do you know in your heart that you deserve to feel loved to fulfill your dream your goal mmm and hug the knees into the chest give yourself a nice hug here just make sure you have it I deserve then one more moment here I'd like for you to repeat it to yourself you got this stick with me and then once you have set it to yourself connected with your poncho take a big breath in and a big breath out as you cross the right ankle over the left take the thumbs to the arches of the feet give yourself a little squeeze there a little rubdown and remember this pose for when you're in bed later I really need to stop so sleazy just kidding but just bring a little humor and also in all sincerity this is a great pose to do in bed a little foot massage before you go to sleep Alif a little squeeze with the knees to the chest nice conscious breath all right Adrian stop it here we go rock and roll nice and slow today oh you might find the body's heavy so nice and slow and we massage the spine there's a fear that creeps in in this rock like I'm not going to make it up or I'm going to blow a big fart all I can say is that you're embracing a home practice so just embrace whatever happens right it's the joy of the whole practice and then we come all the way up to seated come into sukhasana we call it the easy pose not always easy but the goal is to find ease in a posture so take a little responsibility for your own happiness here and find a lift in the hips if you need find some looping and the shoulders if you need and everyone I recommend some nice big circles with the nose so close your eyes here when you get to the nose circles listen to any sound effects the body is making notice what's going on if you find a catch Rock a little back and forth and then when you feel satisfied bring the head over the heart and the heart right over the pelvis then bring the hands to the tops of the thighs or the knees whatever feels best and lift up from your armpit chest once again imagine breathing from the armpit chest whatever that means to you again maybe it's just sending an awareness there as you breathe deeply in and out use your breath to find that beautiful Ascension in the spine and then maybe you ground down through the shoulders and the elbows a little bit I love to tack a little weight in my elbows down just to find that lift even more then this is new just take a second I'm going to stop talking just take a second with the eyes closed here to notice what's going on around you but again eyes closed you might listen to the sounds in your room or in your environment out the window maybe people in the other room just take a second to expand your awareness and take in any sounds it's quite quiet today here actually it's really nice as you return to your breath perhaps you lost it there as you started to listen it's hard to do all these things at once sometimes it feels like you know you're juggling too much but tis life so it's great to do that on our mat in a conscious way now I'd like you to just notice the quality of air in the room as you deepen your breath what's it like is it stuffy is it fresh what does it feel like and again back to the mantra repeat your mantra to yourself I deserve I deserve to be happy big breath in here big breath out to release the hands open your eyes awesome here we go draw the left heel in towards your Center and nice and easy being always so kind to your precious knees your whole body take this right leg around and we come to what I call probably annoyingly cheerleader pose just reminds me of that like yeah okay so come into your cheerleader pose if you always wanted to be a cheerleader now's your chance and just notice what's going on here if you're feeling tight tight tightness in that hip already use your fingertips to find stability if you're like dude I got this I should have been a Jew Vader then maybe you take a different position in the hands maybe palms at the heart or palms right at the base of the belly here right next to your navel and then everyone whether your fingertips are on the earth or in a mudra can you draw your navel in just a little bit your Center engaged whew feeling this in the left glute compression there the opening here big breath in find this beautiful beautiful big big ascension in the spine and then slowly we're going to turn to the left here finding a gentle twist do not crank here keep it soft and easy keep the armpit chest lifted here keep your foundation strong even here so we're not here this sucks so lots of lift lift lift big breath in big breath out to release dial your Center your heart turn the room with you so we're really having fun today with the energetic body and take it just slight counter twist slight gentle awesome then back to Center bring your heart a naval us sometimes it's not what we do but the way we do it how we do it right so we're like or can we kind of like enjoy the ride left palm to the earth right fingertips reach up and over give yourself a little space here to really stretch it should feel good and then we inhale reach with the right fingertips and then exhale slowly begin to straighten your right leg and then we're going to come all the way up and over into head to knee pose what beautiful nice and soft and easy so this might be the first time you stretch out your legs today right so no need to wham bam slam it in and give it nice give it nice and easy breaths here ease into it and then slowly grounding through the hips we roll back up and we do a little switcheroo so right heel comes in mindfully my precious with the knees super mindful we send the left leg back come into our cheerleader pose breathe so take a second to find this grand lift in the heart this lift in the armpit chest so if the shoulders are rounding forward like mine - naturally no matter how much he okay idea is just sometimes have to accept your body and so I counter that by making sure I draw my shoulder blades together maybe your hands are no looser here lift lift lift all the way up through the center channel inhaling exhale gentle twist to the right notice if you start to collapse here and instead say your mantra to yourself what do you deserve and lift your heart so the first thing to go right is the heart I eat when we're sad when we're shocked this practice of I deserve and lifting the heart I think it's awesome here we go big breath in as you exhale slowly release Gentile twist counter twist to the left my neck my back inhale lift your heart exhale release back to Center right hand slides down and out and inhale sweep the fingertips up and over still conscious of the foundation always that which is touching the earth inhale in extension through the crown reaching with the left fingertips I'm gonna exhale nice and easy nice and gentle extend the left leg out long and begin to shift left toes towards the sky and we take it up bend over John rooster sawsan on the left side head to knee pose but just play here stretch it out hmm loosening up and then slowly we'll roll it up bring the left leg in come to cross for one breath so left leg should be crossing over the right here so for most of us is the weird cross but balancing it out big breath in big breath out drop the chin take a look at your hands here give yourself a little hand massage if it feels right and then take this awareness of the hands with you onto all fours find your alignment and then we begin to move with the breath inhale cat cow dropping the belly think about that as ascension through the spine you just had so really lifting and lengthening through the crown here as you drop the belly and then curling through the tail crown of the head down inhale nice and slow today as if you were moving through water and exhale one more here inhale dropping the belly crown of the head reaches and exhale curling rounding through the spine awesome inhale back to Center nice and easy here I'm just going to extend the right leg out long and stretch through the calf you might saw a little front to back front to back and once again try to press into that pinky toe and then slowly bring it back in and left side pressing away from your yoga mat so the arms aren't just doing nothing since we're focusing on the left leg full body experience here press into the index knuckle index finger knuckles strong and then reel the left knee back in drop the elbows exactly where your palms are so we have two parallel lines in the forearms here wrists are parallels Brad the palms press into the index finger knuckle again and walk your knees back a beautiful beautiful posture heart to earth pose we surrender with the tail rocket towards the sky we're going to take five deep breaths here you can count them out maybe you say your mantra five times each time you inhale stay rooted through that index finger opening the heart opening the shoulders and press into the tops of the feet connect to your Center once again draw the navel in and slowly roll through come on to the belly Fink's pose here if you want a little more heat today instead of Sphinx pose you can come to a forearm plank gaze straight down so we have two options today forearm plank five breaths or Sphinx pose five breaths maybe you may be like me and just do a little bit of both breathe and after your five breaths we'll slowly draw the palms underneath the shoulders come back to all fours and send it to downward dog Sam one downward dog today what are you going to do with it we are doing one downward dog can you wake up the feet wake up the legs press into that index finger pressing all your fingerprints maybe if you're in a place in your practice maybe this is a place where you start to kick up to do some handstands maybe you start to just do a little extra core work or maybe you're just enjoying your eat your lucky day off relaxing day and you just take your one down dog and enjoy it big breath in big breath out awesome slowly come on to the toes lower the knees swing the legs to one side and come back to seated awesome work so we're going to come to a reclined cobblers pose here so take your time getting there bring the soles of the feet together and and we'll relax into the shape I'd like for you to take your hands around to the outer edges of your legs here so that you can really open up through the armpit chest so there's kind of an exaggerated lift in the heart of the chest here today a little backbend even as you crawl the shoulder blades underneath and you can grip on to your legs here if it feels good just a little hold we open the feet like a book here and five to ten breaths here I mean we're just going to hang out here for for the rest of our time together so close your eyes open your heart and challenge yourself again to repeat the mantra so I know it's not easy but that's why we're here to practice and just kind of go a little deeper unplug reveal another layer I deserve deepen your breath and pranayama practice the breath practice will totally change your life it's hard work if you have to train your mind and body to connect with the breath that's why we're here so keep breathing just a couple more moments here and take one more breath take the deepest breath you've taken all day my friend and then use the exhale to release the arms open them wide and reach it all the way up as if you're doing like a snow angel or sand angel go ahead and take them all the way out and we're going to slide the legs out so that our body is doing a little reclined star pose or like a big X then take the biggest breath in and exhale float the fingertips down at your sides Chev awesome close your eyes here relax your jaw give thanks for this moment notice how you feel just take a couple moments at least if you have more time maybe you stay here longer to allow the nutrients of your practice to settle in to seep in maybe you connect your mantra one last time I bid you farewell see you tomorrow we're almost halfway there you're doing awesome it's such a privilege and an honor to be able to do this with you thank you for sharing your practice