hey my friends and welcome to 30 days of

yoga camp is day 17 and the mantra today

is I am focused let's get started

all right let's begin a nice comfortable

seat ankles crossed sitting up nice and

tall as you get settled in today we're

going to start right away with the

mantra so as I chat for a little bit you

can start to find movement that feels

good whether its neck circles circles of

the nose looping the shoulders we begin

with the mantra I am focused so you may

not be focused right away but we use the

mantra and the connect to the mind the

thought to kind of unite us with our

energy in this moment and so we find a

movement that feels good here and then

we find breath it feels good here so big

nice refreshing breath in

nice easy exhale out

close your eyes say to yourself I am

focused and then consider this mantra

for just a moment here as you continue

any organic movement it feels good

continue just kind of teasing that

conversation with the breath is there an

area of your life that could use focus

and then back to the mantra say it out

loud or repeat quietly to yourself I am

focused

and a-line head over heart heart over

pelvis is sometimes with my eyes closed

I like to just Rock a little front back

and even left-to-right just find that

center spot to expand a little awareness

and slowly bat your eyelashes open and

you can of course take a look at the

video to get the sequence some of you

have done this dance with me before it's

actually one of my favorite little flows

because it's like a little shout-out to

my teacher so we'll slowly bring the

fingertips left to right and right away

press to the pinkies lift up through the

armpit chest so there's this definite

dichotomy of energy as you lift lift

lift up and then find places to ground

down how many times I said find places

to lift and lengthen find places to

ground down so even here and the mantra

I am focused if that doesn't resonate I

choose to focus so marrying the breath

to the movement the movement to the

breath we inhale spread the fingertips

super wide stretch through the hands and

lift the arms half way palms parallel to

the earth see if you can grow even

taller here as if you're pressing the

hands down on a piece of Plexiglas kind

of like we do with those airplane arms

and lengthen through the crown

then inhale spread the fingertips again

exhale keep the heart lifted but chin to

chest here as we bring the hands behind

and then soft rounding of the spine so

palms come behind again we'll just kind

of walk around through it and then we'll

get our groove on stretching through the

back of the neck the head and just

letting the weight of the wrist here

help stretch no need to press or tug

then on your next inhale slowly begin to

lift the heart

the spine nice and long here as you

continue up through the crown of the

head fingertips reach towards the sky

and then use your exhale to float it

back down to one let's try again

inhales riding the fingertips reaching

left to right on the exhale chin to

chest keep the chest open gentle

rounding in the spine though so we're

not totally collapsing here so it's all

in control palms come behind to this

little namaste shark fin here then empty

out all the air and inhale grow tall

rolling up through the staircase of the

spine reaching towards the heavens and

then using the exhale to open the chest

open the shoulders whoo let's do one

more inhale halfway lift exhale chin to

chest reach behind palms together empty

out all the air then inhale reach lift

and lengthen and exhale rain it down

great just give the arms a little break

here take your nose past your right

shoulder if you like that image of maybe

someone kissing you on the left side of

your neck here take it or leave it and

drop the chin to the chest rolling

through or take it to the other side

drawing the nose past the left shoulder

here receive your kiss and then come

back to Center

all right so I am focused synchronizing

movement to breath and breath to

movement we inhale send the fingertips

out left to right exhale palms together

at the heart

nice and slow chin to chest reach behind

to empty out all the air and then set it

all away exhale release

keep it going it'll take a while to get

this group it's a little Yoga for the

brain at first and then it also takes a

while to stay true to your breath

so you je helps in hell Wu Jie breath

exhale it's that soft restriction in the

back of the throat bring the palms in

chin to chest reach behind and then

inhale reach it up exhale reining it on

and pause great open your eyes take a

look at the video now we're going to add

an extra layer you can take it or leave

it

just to play so we inhale halfway lift

exhale hands to heart now check it out

here I just empty out all the air I'm

going to hold the breath retain the

breath as I reach back palms together

retaining the breath retaining the

breath if you're familiar with woody on

Abunda here drawing a navel in and then

inhale fresh breath as you reach up and

exhale rinse it for me so basically I'm

just inviting you if you like to play

with a little breath retention here as

the palms come in we empty everything

out navel draws in then we reach behind

retaining the breath and then inhale

with that nice booty on Abunda drawing

the navel in we inhale reach up and

exhale rain it down so we're gonna do

this five times together you can watch

the video once you start getting your

groove you can maybe soften your gaze

and begin to really integrate the neck

okay I am focused fingertips to your

sides one free breath in exhale laugh

inhale we flow inhale halfway lift

exhale palms together at the heart

namaste chin to chest reach behind

retain the breath and then inhale gather

it up reach for the sky the exhale rain

it down inhale let your breath fuel your

movement exhale hands to heart

retain the breath chin to chest reach

behind inhale all the way up

exhale rain it down inhale halfway lift

stay focused

exhale hands to heart play without you

je hold the breath retain reach behind

chin to chest and inhale all the way up

exhale float it down two more inhale

halfway lift

exhale palms together

chin to chest reach behind inhale all

the way up exhale down

last one move with your breath exhale

chin to chest reach behind and it all

the way up exhale release

great relax your shoulders take a second

to notice how you feel

repeat the mantra I am focused

hmmm and slowly drop the chin to the

chest bat the eyelashes open and we'll

dive forward onto all fours so keep

breathing as you make your transition

we'll take a couple cat cows here

we'll make our way to downward-facing

dog stick with your breath stay focused

on your breath

hmm a nice little walk up towards the

front edge negotiate you got it each day

is a new so stay present forward fold

bend the knees grab the elbows Rock a

little side to side stay focused on your

breath on the sensations and give the

thinking mind a little brick then

release the arm so slowly roll it up

take your time nice long smooth deep

breaths rise up strong to your mountain

and go through your checklist here so

drawing the shoulders away from the ears

maybe tops of the thighs spiral in today

lengthen the tailbone down finding that

strong base strong foundation so in

Mountain Pose if I were to come up and

just gently press you on the hips you

wouldn't just fall over you're engaged

we're lifting energy up from the arches

pressing into all four corners of the

feet and then here we go same thing soft

knees here so careful not to lock out so

you've done you've done gone through

your checklist so you've done the work

to make sure you have a nice strong base

here and we return our attention towards

the vinyasa inhale extend the fingertips

out left to right halfway so you could

just lift the arms or you can literally

reach way beyond your yoga mat beyond

the physical body energy going out big

breath in just a little review here

exhale palms together then chin to chest

reach behind maybe you retain the breath

here maybe not and inhale reach it all

the way up stretch stretch stretch big

full body stretch here again beyond the

physical

body energy reaching up energy grounding

down so good for you and then exhale

release back to the mountain so all that

you decide if its feet hip width apart

feels more stable secure or maybe you

come to that four part equal standing

here we go

playing with an audible breath or that

Wu Jie breath which is a video for and

it takes a little bit of practice but

it's really nice to focus the mind that

busy thinking mind and so good for the

body here we go inhale soft knees inhale

extend fingertips left to right exhale

hands to heart

nice and slow chin to chest reach behind

inhale press away from the earth as you

reach up exhale float it down keep it

going inhale halfway lift exhale hands

to heart chin to chest reach around

and he'll reach it up and exhale hands

float down so I'll stop talking just get

in the groove here inhale follow your

breath

let's do two more especially if you've

been doing this with me for a while you

can begin to soften out the hard edges

and one more when you've complete you're

around will pause and mountain

soften the gaze or close your eyes and

just notice how you feel what that did

totally blissed me out say no to drugs

get high on yoga with adriene yoga camp

drop your chin you just bat your

eyelashes open just soft movement in the

hands and feet just kind of move on to

the next thing and make sure that we're

not holding too tight so we're coming

into warrior one so we're just going to

come into it with the right foot forward

and the left foot back I'll take a

second to get into the legs so you might

just find a couple bends in the knee a

little awareness and that back foot and

then when you're ready I'll reach the

arms all the way up and overhead find

your posture big breath in and then big

breath out as you release the fingertips

down so we're going to move through our

flow while you're doing three times in

warrior one on each side so moving

through our flow start with the

fingertips down and then turn your

pinkies towards the front edge of your

mat so open open through the chest now

the root of this pose strong in that

back leg lengthen tailbone heavy down to

the ground here we go inhale halfway

lift exhale hands to heart play here

chin to chest a focus on the breath

inhale reach for the sky warrior one

exhale down we go inhale halfway lift

exhale hands to heart

hug energy into the midline chin to

chest reach behind strong legs here you

got it and Hale all the way up warrior

one

look to see if you've come out of that

front bend exhale rain it down just

softly release one more time you got it

inhale halfway lift and exhale stay

focused hands to heart

chin to chest reach behind strong in

that back leg inhale warrior one and

exhale bringing it down begin to

straighten through that front leg we'll

slowly slowly bring the hands to the

waistline and begin to take the head the

heart forward nice flat back as long as

you can and then slow release down to

the ground fingertips touch the mat and

we have Lao the head the crown to

release big breath in here and soften

through that front knee and we power

back up warrior one inhale in exhale

release hands come to the waistline I

will just turn the right toes in then

the left toes out to do the same thing

on the other side so find your footing

we'll come to warrior one reaching the

arms all the way up and over the head

plug the shoulders down lift the heart

up and when you feel good and strong

release the arms down and we move into

our flow big breath in to send the

fingertips out left to right big breath

out low hands to heart close to my eyes

and chin to chest reach behind inhale

all the way up warrior one exhale take

it down two more inhale halfway lift

exhale hands to heart

chin to chest reach behind

and then he'll take it all the way up

exhale all the way down last time I

won't cue it just move with your breath

great after you release pull the left

hip crease back strain through that

front leg hands come to the waistline

and we slowly send ahead the heart

forward flat back position as long as

you can and stay strong in that back leg

as you release if you need to bend this

front knee here please do breathe and

soften through coming back to your

warrior one powering through the front

leg strong bending that front knee you

reach reach reach and then exhale

release hands to the waistline we'll

turn the left toes in and if you want to

have a little fun day you can hop to the

center otherwise heel-toe heel-toe

Mountain release the fingertips stand up

nice and tall in here man

exhale release inhale toe heel toe the

feet hip-width apart we're going to take

it back down to the ground to relax open

the toes inhale reach up exhale hands

down through the midline as you slowly

lower down come into a yogic squat so if

the heels come up here allow them to

come up and maybe keep the fingertips on

the earth otherwise it's right down into

this mile asana variation pressing the

elbows into the legs and squeezing the

elbows squeezing the legs in towards the

elbows lift your sternum toward your

thumbs lift through the crown stay here

for a couple breaths nice long smooth

focused breaths

if you want to release the palms down

for little crow practice but Kaasen up

please do nice focus keeping that

Drishti right out in front that focus

good then we'll slowly begin to release

gently bring the palms back behind you

sending your bum to the earth we're just

going to take a second to windshield

wiper the legs so sending the knees over

towards one side lifting up through the

heart and then rocking through one leg

at a time feels best here and over lift

your heart and one more time you say

cool walking the feet back in and coming

to flat back interlace the fingertips

bring them behind the head I am focused

let's connect to the center remember

your mantra scoop the tailbone up yogi

bicycles today press up off the toes

shins parallel this is what we're ending

with so give it your all here we go

inhale in exhale peel the head the neck

your shoulders up keep the elbows wide

extend the right leg out long cross

right elbow to left knee inhale back to

Center exhale left elbow to right knee

extend through the left leg inhale back

to Center keep it going keep it lots of

space between the chin in the chest

inhale back to Center exhale cross it

over now you can take away that Center

and just move through the bicycles but I

think you should still be really mindful

that lower back remember I have

supported

five more seconds you got it awesome

even it out and then release give

yourself a big hug point and flex the

feet and slowly release draw the

shoulder blades underneath and we're

going to walk the left foot into the

center and cross the right leg over like

Eagle legs and send the arms out wide

and Texas teeth and slowly with your

Eagle legs melt towards the left nice

and easy so you should get a nice

massage in the left glute and we twist

if this is too much you know you can

always do recline twist and then back to

Center

and cross the legs take the left leg

over the right hook the ankles maybe

Eagle legs inhale in exhale gently melt

them over to the right breathe carefully

unravel come back to Center we inhale

send the legs up reach the fingertips

towards the outer edges of your feet we

hover here you might find a little

movement you might find the pulses you

might take Simba and reach him over the

cliff one way and then the other so

giving the lower back some love just

kind of neutralizing through the spine

one more breath here wherever you are

and then exhale release everything

awesome

center yourself on your yoga mat or not

I am blue send the legs out long find

what feels good here get situated so

that you can take a moment to be at

peace and relax let go so this moment is

important this moment is about surrender

let your breath return to its natural

rhythm stay here as long as time allows

otherwise I know time is precious thank

you for sharing your time with me I hope

you have an awesome day namaste