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what's up guys welcome to 30 days of

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yoga camp I'm Adriene and its day 16 I'm

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super excited the mantra today is

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awesome

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I enjoy giddyap

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ok today we're going to begin in

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extended Child's Pose

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so bring your knees as wide as your yoga

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mat big toes to touch and then walk your

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hands out finally our yoga practice here

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we are today's practice is short and

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sweet the mantra is I enjoy so as you

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settle into your little cave here spread

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the palms wide with awareness tug the

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shoulders back just a little bit melt

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the heart so just notice if you're

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gripping anywhere around the chest or

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the shoulders by going through your

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checklist

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close your eyes begin to deepen the

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breath and say to yourself either out

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loud or in your mind

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I enjoy if that doesn't hit the spot

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then maybe shift it around a bit I

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choose to enjoy I choose to enjoy this

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practice I choose to enjoy my day I

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choose to enjoy the struggles even that

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life throws at me what I've chosen today

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is I choose to enjoy the ride because

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it's day 16 and I just got my license

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I'm going to enjoy the ride ok slowly

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rocking the head a little side to side

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keep it nice and slow massaging through

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the brow bone here stimulating that

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third eye if you will and then bring it

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back to Center again say to yourself I

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enjoy or I choose to enjoy and then

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moving in a circle inhale slowly

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pressing the palms come forward

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exhale around and back it feels good to

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curl the toes here please do it feels

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good to open the eyes please do spread

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the palms enjoy the sensations in the

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body

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get in there shine some light in the

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dark places reverse your circle find

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what feels good here and then when you

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feel satisfied send it all the way back

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Child's Pose big breath in here enjoy a

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nice exhale out through the mouth

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good press into the tops of the feet

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inhale come back up we'll walk the

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fingertips out just a hair here pressing

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the tops of the feet and then inhale

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rock the pelvis

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tailbone up towards the sky reach your

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finger one fingertips right fingertips

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forward and then on an exhale keep the

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tailbone reaching towards the sky as you

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thread the needle here right arm comes

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underneath the bridge of the left arm we

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come to rest on the right ear here and

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we choose to enjoy pressing left palm

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into the earth if that feels good maybe

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reaching left arm towards the sky maybe

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wrapping around for a bind maybe left

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palm on the sacrum here breathe press

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into the tops of the feet

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and then gently unravel smile take it to

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the other side tailbone up towards the

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sky left fingertips reach stretch to the

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left side body and then here we go

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threading the needle here

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resting on the left ear pressing in the

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tops of the feet this helps protect the

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knees so stay nice and aware in the toes

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and the tops of the feet always finding

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what feels good can close the eyes here

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you might open your eyes and enjoy the

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view the art that displays itself in the

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everyday it's one another reason I love

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yoga's just I tend to enjoy my life more

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I think than most people because I'm

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awake to that beautiful like I can't

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remember than that type of green bits

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like a neon green leaf amongst a bunch

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of brown leaves against this blue

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backdrop see anyway maybe I'm crazy

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pressing it on top so he come back to

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Center before we come off the knees here

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we're going to turn the right fingertips

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in press away from your yoga mat breathe

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and then bringing right fingertips back

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left palm ground pressed and then

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bringing the left fingertips back

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walking the knees in back and read the

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hip points and sending it to your down

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dog press into the index finger and

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thumb send the hips up high big breaths

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here stretching through the side body

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stretching through the legs

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and then slowly lowering down awesome

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cross the ankles use your palms to walk

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yourself through yay

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we'll come to a nice cross-legged

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position

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sorry palms to the tops of the thighs or

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the knees inhale lift and lengthen

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exhale grounding shoulders down elbows

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down right ear over right shoulder close

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your eyes maybe repeat the mantra and

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then left ear over left shoulder

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repeat the one two great inhale back to

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Center

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well unravel the legs toes are pointing

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forward

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we swim the fingertips back fingertips

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towards the heels here towards the front

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edge of your mat and I'll loop the

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shoulders and inhale lift up to a table

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make sure your palms are wide enough so

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that you can press on all ten knuckles

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firmly lift and hip points up inhale

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press and all four corners of the feet

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and then exhale slowly lowering down two

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more just like that you got it inhale

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lift hugging the elbows in lifting

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lengthening through the crown breathe

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and let's check out one more that's too

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much on the wrists you maybe use your

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one more to do throw their arms just

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checking it out oh my arms yeah and then

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release great take a second to just

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catch your breath here hook the elbows

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on the knees maybe it's more next

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circles

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maybe it's creaky old floor cool and

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then we'll cross the ankles come back to

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all fours so keeping it nice and low to

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the ground today pay attention to your

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foundation press away from your yoga mat

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we want to build so we're not doing any

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planks today yay we want to build this a

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little heat a little fire in the belly

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so press away from your yoga mat and let

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the knees hover lengthen from the crown

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of the head press away from the earth

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big breath in big breath out one more

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breath here inhale in draw the lower

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belly in and exhale release awesome I'm

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going to send the right toes out find

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that stretch

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extension through the right leg sit bone

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to heel connection and stay firm in your

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foundation as you trace the line with

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your right toes all the way over towards

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the left and take your head and bring it

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over towards the left side of your map

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crown of the head extends maybe you take

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a look at your right heel breathe last

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but not least actively draw the right

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shoulder down and away press on all ten

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fingerprints evenly even that pinky and

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then slowly back to Center and same

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thing on the other side stretch it out

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sit bone to heel connection and then

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tracing big semicircle over towards the

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right side of the mat pressing away so

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if your collapse here this is kind of

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poo-poo e press away from your yoga mat

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soft bend in the elbows especially if

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you tend to lock in the elbows you're

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flexible there then soft bend press into

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all ten fingerprints maybe take a look

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back at your left heel strong from the

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strong great drop the elbows where the

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hands are and then curl the toes under

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and send it back from here forehead

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kisses the mat and wrist relief bring

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the palms together up and overhead

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little namaste shark fin if this is too

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much for the feet at this moment come

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off the toes send it back maybe walk the

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elbows a little forward

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maybe you move the fingers here rotate

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the wrists

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and we slowly release the fingertips

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down palms down inhale carve a line with

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your nose look forward exhale slide into

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home probably gonna regret that I've

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never done that before last month okay

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we come to a little slumber party shape

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here bend the knees just come on to your

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elbows here and kick the feet stretching

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through the crop wads and then release

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the hands back down draw the shoulders

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away from the ears and then we're going

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to slowly reach the left toes back so

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strain through your left leg and then

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right knee is going to bend up here

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let's go half half froggy pose here so

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stay here and see if you can grow a

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little bit tall through the spine so

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think speaks in the arms and breathing

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here this will be easier for some than

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others depending on your hips and then

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walk the right hand out I'm going to

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turn the left fingertips and they're

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going to thread the needle again here

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here we go

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this can be a little tricky on the video

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but you'll get it here we go threading

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the needle left fingertips in and

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underneath the bridge of the right arm

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and then we open it up right fingertips

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out and we enjoy this move can center

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yourself on the mat if you like coming

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to your twist

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I enjoy close your eyes couple soft

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loving breaths here so good for the body

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so good for the mind so good for your

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soul I think taking away some of that

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ache filling some of that space with a

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little consciousness and a little love

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draw the right toes down reach both

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fingertips up it's like a Martha Graham

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move here huh belly flop as graceful as

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you can back to Center

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same thing on the other

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so think Sphinx arms extend the right

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toes right leg out long and then slide

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the left knee bend the left knee slide

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it up press away from your foundation

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find that link to the crown of the head

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breathe what we're doing is so good so

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good for the body I'm just I'm enjoying

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this so much press into the left palm

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and then here we go threading the needle

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again right fingertips come underneath

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the bridge of the left arm and we open

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up enjoy opening up through the left

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wing this time we come into our twist

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feel free to center yourself on the mat

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if you have a hoodie this is even more

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enjoyable I know why I'm not wearing

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this oh yeah now we're talking what is

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it about a hoodie that's just so

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comforting

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tell me nice long smooth deep breaths

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here close your eyes relax your jaw and

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then this time we're just going to come

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to flat back so extend the left toes out

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reach the arms up and overhead center

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yourself on the mat nice full body

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stretch here inhale in exhale release

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everything now if there's anything else

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you'd like to do today something you

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would enjoy in your body maybe it's a

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pranayama practice take this opportunity

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now to fulfill that otherwise we take a

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second to release everything and enjoy a

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moment where you give yourself

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permission to do absolutely nothing

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just a moment even just give yourself

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permission here now to do absolutely

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nothing what does that feel like can you

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just enjoy a full full-on release let go

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all we can do is do our best tend to it

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and try to enjoy

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awesome work I'll see you tomorrow take

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good care

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namaste