what's up guys welcome to 30 days of

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

super excited the mantra today is

awesome

I enjoy giddyap

ok today we're going to begin in

extended Child's Pose

so bring your knees as wide as your yoga

mat big toes to touch and then walk your

hands out finally our yoga practice here

we are today's practice is short and

sweet the mantra is I enjoy so as you

settle into your little cave here spread

the palms wide with awareness tug the

shoulders back just a little bit melt

the heart so just notice if you're

gripping anywhere around the chest or

the shoulders by going through your

checklist

close your eyes begin to deepen the

breath and say to yourself either out

loud or in your mind

I enjoy if that doesn't hit the spot

then maybe shift it around a bit I

choose to enjoy I choose to enjoy this

practice I choose to enjoy my day I

choose to enjoy the struggles even that

life throws at me what I've chosen today

is I choose to enjoy the ride because

it's day 16 and I just got my license

I'm going to enjoy the ride ok slowly

rocking the head a little side to side

keep it nice and slow massaging through

the brow bone here stimulating that

third eye if you will and then bring it

back to Center again say to yourself I

enjoy or I choose to enjoy and then

moving in a circle inhale slowly

pressing the palms come forward

exhale around and back it feels good to

curl the toes here please do it feels

good to open the eyes please do spread

the palms enjoy the sensations in the

body

get in there shine some light in the

dark places reverse your circle find

what feels good here and then when you

feel satisfied send it all the way back

Child's Pose big breath in here enjoy a

nice exhale out through the mouth

good press into the tops of the feet

inhale come back up we'll walk the

fingertips out just a hair here pressing

the tops of the feet and then inhale

rock the pelvis

tailbone up towards the sky reach your

finger one fingertips right fingertips

forward and then on an exhale keep the

tailbone reaching towards the sky as you

thread the needle here right arm comes

underneath the bridge of the left arm we

come to rest on the right ear here and

we choose to enjoy pressing left palm

into the earth if that feels good maybe

reaching left arm towards the sky maybe

wrapping around for a bind maybe left

palm on the sacrum here breathe press

into the tops of the feet

and then gently unravel smile take it to

the other side tailbone up towards the

sky left fingertips reach stretch to the

left side body and then here we go

threading the needle here

resting on the left ear pressing in the

tops of the feet this helps protect the

knees so stay nice and aware in the toes

and the tops of the feet always finding

what feels good can close the eyes here

you might open your eyes and enjoy the

view the art that displays itself in the

everyday it's one another reason I love

yoga's just I tend to enjoy my life more

I think than most people because I'm

awake to that beautiful like I can't

remember than that type of green bits

like a neon green leaf amongst a bunch

of brown leaves against this blue

backdrop see anyway maybe I'm crazy

pressing it on top so he come back to

Center before we come off the knees here

we're going to turn the right fingertips

in press away from your yoga mat breathe

and then bringing right fingertips back

left palm ground pressed and then

bringing the left fingertips back

walking the knees in back and read the

hip points and sending it to your down

dog press into the index finger and

thumb send the hips up high big breaths

here stretching through the side body

stretching through the legs

and then slowly lowering down awesome

cross the ankles use your palms to walk

yourself through yay

we'll come to a nice cross-legged

position

sorry palms to the tops of the thighs or

the knees inhale lift and lengthen

exhale grounding shoulders down elbows

down right ear over right shoulder close

your eyes maybe repeat the mantra and

then left ear over left shoulder

repeat the one two great inhale back to

Center

well unravel the legs toes are pointing

forward

we swim the fingertips back fingertips

towards the heels here towards the front

edge of your mat and I'll loop the

shoulders and inhale lift up to a table

make sure your palms are wide enough so

that you can press on all ten knuckles

firmly lift and hip points up inhale

press and all four corners of the feet

and then exhale slowly lowering down two

more just like that you got it inhale

lift hugging the elbows in lifting

lengthening through the crown breathe

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

much on the wrists you maybe use your

one more to do throw their arms just

checking it out oh my arms yeah and then

release great take a second to just

catch your breath here hook the elbows

on the knees maybe it's more next

circles

maybe it's creaky old floor cool and

then we'll cross the ankles come back to

all fours so keeping it nice and low to

the ground today pay attention to your

foundation press away from your yoga mat

we want to build so we're not doing any

planks today yay we want to build this a

little heat a little fire in the belly

so press away from your yoga mat and let

the knees hover lengthen from the crown

of the head press away from the earth

big breath in big breath out one more

breath here inhale in draw the lower

belly in and exhale release awesome I'm

going to send the right toes out find

that stretch

extension through the right leg sit bone

to heel connection and stay firm in your

foundation as you trace the line with

your right toes all the way over towards

the left and take your head and bring it

over towards the left side of your map

crown of the head extends maybe you take

a look at your right heel breathe last

but not least actively draw the right

shoulder down and away press on all ten

fingerprints evenly even that pinky and

then slowly back to Center and same

thing on the other side stretch it out

sit bone to heel connection and then

tracing big semicircle over towards the

right side of the mat pressing away so

if your collapse here this is kind of

poo-poo e press away from your yoga mat

soft bend in the elbows especially if

you tend to lock in the elbows you're

flexible there then soft bend press into

all ten fingerprints maybe take a look

back at your left heel strong from the

strong great drop the elbows where the

hands are and then curl the toes under

and send it back from here forehead

kisses the mat and wrist relief bring

the palms together up and overhead

little namaste shark fin if this is too

much for the feet at this moment come

off the toes send it back maybe walk the

elbows a little forward

maybe you move the fingers here rotate

the wrists

and we slowly release the fingertips

down palms down inhale carve a line with

your nose look forward exhale slide into

home probably gonna regret that I've

never done that before last month okay

we come to a little slumber party shape

here bend the knees just come on to your

elbows here and kick the feet stretching

through the crop wads and then release

the hands back down draw the shoulders

away from the ears and then we're going

to slowly reach the left toes back so

strain through your left leg and then

right knee is going to bend up here

let's go half half froggy pose here so

stay here and see if you can grow a

little bit tall through the spine so

think speaks in the arms and breathing

here this will be easier for some than

others depending on your hips and then

walk the right hand out I'm going to

turn the left fingertips and they're

going to thread the needle again here

here we go

this can be a little tricky on the video

but you'll get it here we go threading

the needle left fingertips in and

underneath the bridge of the right arm

and then we open it up right fingertips

out and we enjoy this move can center

yourself on the mat if you like coming

to your twist

I enjoy close your eyes couple soft

loving breaths here so good for the body

so good for the mind so good for your

soul I think taking away some of that

ache filling some of that space with a

little consciousness and a little love

draw the right toes down reach both

fingertips up it's like a Martha Graham

move here huh belly flop as graceful as

you can back to Center

same thing on the other

so think Sphinx arms extend the right

toes right leg out long and then slide

the left knee bend the left knee slide

it up press away from your foundation

find that link to the crown of the head

breathe what we're doing is so good so

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

this so much press into the left palm

and then here we go threading the needle

again right fingertips come underneath

the bridge of the left arm and we open

up enjoy opening up through the left

wing this time we come into our twist

feel free to center yourself on the mat

if you have a hoodie this is even more

enjoyable I know why I'm not wearing

this oh yeah now we're talking what is

it about a hoodie that's just so

comforting

tell me nice long smooth deep breaths

here close your eyes relax your jaw and

then this time we're just going to come

to flat back so extend the left toes out

reach the arms up and overhead center

yourself on the mat nice full body

stretch here inhale in exhale release

everything now if there's anything else

you'd like to do today something you

would enjoy in your body maybe it's a

pranayama practice take this opportunity

now to fulfill that otherwise we take a

second to release everything and enjoy a

moment where you give yourself

permission to do absolutely nothing

just a moment even just give yourself

permission here now to do absolutely

nothing what does that feel like can you

just enjoy a full full-on release let go

all we can do is do our best tend to it

and try to enjoy

awesome work I'll see you tomorrow take

good care

namaste