what's up party people and welcome to 30

days of yoga camp I'm Adriene and its

day 25 time to get the juices flowing

feel alive welcome and wake up these

babies because the mantra today is I am

strong let's get started

okay today we're going to begin standing

at the front of the mat plant your feet

hip-width apart

loop the shoulders stand up nice and

tall inhale reach the arms up and

overhead jumping right in today exhale

floating the fingertips down at your

sides inhale reaching up press into your

feet just connecting with the breath

here exhale floating it down the mantra

today I am strong so inhale reach up and

say to yourself I am strong exhale down

great interlace the fingertips loop the

shoulders open your chest open your

heart to this idea that you are you are

indeed quite strong we have all the

strength we need within just need to

cultivate it and connect to it sometimes

a little bit more so just keep that in

mind as we move today through a fierce

and fun practice inhale in exhale

release inhale reach the arms up exhale

forward fold go ahead and take a couple

breaths here to check in with the body

today grab the elbows Rock a little side

to side if it feels good shake the head

a little yes a little no and try to just

stay in the moment don't worry about

what I said about this being a fierce

practice to stay in the moment you never

know what could happen

stay present

maybe the mantra crosses your mind again

I am strong can you be strong in your

breath today strong in your foundation

here we go inhale halfway lift flat back

exhale bow inhale reach for the sky

spread the fingertips press into the ear

strong base exhale hands to heart inhale

reach it up exhale diving forward inhale

halfway lift exhale forward fold great

from here we're going to walk the feet

together and slide the right toes back

into a nice low lunge start to stretch

it out here

allergies killing me

might lower that back knee just explore

here nice and slow stretching out

through the lower body nice and slow

finding your lap alignment excuse me

finding that action engaging body full

body experience and then step the back

foot up to meet the right back to your

forward fold inhale halfway lift exhale

bow bend the knees fingertips to the mat

and feet together we step the left toes

back now and we explore here connecting

to all parts of the body one moving part

here is we play around waking up the

muscles stretching out then come back to

your nice low lunge and from here we'll

plant the palms and step the right toes

back to downward dog melt your heart

back melt your thighs back breathe

deeply

find movement that feels good here and

then come to a nice place of stillness

big breaths slowly lower onto the knees

and drop the belly inhale look forward

exhale rounding through the spine just a

couple of these

inhale welcoming that heat to the body

getting the juices flowing inhale heart

forward exhale rounding through great

curl the toes under send it back up down

dog then walk the big toes into the

centerline drop the left heel and lift

the right leg up high

square the hips here drop the right

shoulder breathe right toes down to the

earth inhale and as you exhale squeeze

the nose up towards the knee inhale

three-legged dog exhale nose to knee

inhale three-legged dog exhale nose to

knee

and then step it up into your nice low

lunge great inhale look forward exhale

hug the inner thighs to the midline

connect to your Center you've got this

reach the fingertips up high high lunge

you got this inhale exhale ground

yourself we can always lower the back

knee here no problemo still very strong

pose everyone with the arms reaching up

and overhead bend your left knee and

tuck the tail just a hair lengthen it

down towards the Earth so you can stack

the spine and then send it back big

breath in with control slowly belly to

the top of the thigh fingertips to the

mat plant the palms step the right toes

back slowly lower all the way to the

belly inhale Cobra press into the tops

of the feet

exhale release two more just like that

inhale Cobra play wake up the spine

exhale to come down and one more nice

and slow mindful

and exhale release could press up to all

fours or to plank take a deep breath in

and then send it back down dog good walk

the big toes together drop the right

heel inhale lift the left leg up high

square the hips here left toes down draw

your left shoulder down just a hair

here we go lifting from the left inner

thigh inhale exhale squeeze nose to knee

cultivate strength inhale three-legged

dog I am strong exhale nose to knee one

more time inhale exhale nose to knee

step it up into your nice low lunge take

a second here to gather your bearings

breathe breathe breathe then draw the

inner thighs in the midline lengthening

tailbone down as you lift your heart up

high lunge inhale in as you exhale

ground down through the shoulders it's a

lower ribcage in again we can come onto

the knee but it's if it's lifted bend

the right knee softly so you can

lengthen the tailbone down head over

heart heart over pelvis then squeeze the

inner thighs to the midline as you

straighten that back leg out strong

fierce pose here inhale reach exhale

with control rain it down belly comes to

the top of the thigh and then we plant

the palms and step the left toes back

move through a vinyasa here belly to

Cobra or chaturanga to upward facing dog

make sure you're breathing not holding

your breath we'll meet downward dog stay

strong

you got it bend the knees big breath in

as you look forward then exhale hop jump

float to the top inhale halfway lift

exhale forward fold

inhale reach for the sky exhale hands to

heart

take a rest gorgeous notice your breath

relax your shoulders I am strong say it

to yourself say it don't spray it and

here we go again

soft knees inhale reach for the sky big

breath exhale takes you down inhale

lifts you up flat back exhale forward

fold inhale step or hop it back to plank

slowly lower to your belly or chaturanga

to Cobra

excuse me chaturanga to updog belly to

Cobra you know what to do

sand it back downward facing dog great

big breath in big breath out then walk

the big toes together draw the left heel

down inhale lift the right leg up high

cultivate strength right knee to right

elbow as you shift your weight forward

inhale three-legged dog level the hips

crossing over right knee to left elbow

gaze forward three-legged dog press on

all ten fingerprints one more time

through the center carve a line with

your knee all the way to your nose and

then step it up into your lunge again

high lunge here Colts a great strength

draw energy in towards the midline and

we rise up strong reach reach reach

inhale lift your heart exhale grounding

down inhale lift the chin go for the

goal here you got it beautiful big

breath in exhale to release with control

belly to the tops of the thigh top of

the belly to the top of the thigh

fingertips back airplane arms spread the

fingertips create space in the neck the

shoulders pull back and then slowly

releasing palms to the earth

taking the right toes back maybe keeping

it lifted as you play in your vinyasa

downward facing dog

big breath in big breath out drop the

right heel slowly slide the left leg up

here we go inhale exhale left knee to

left elbow nice and slow inhale

three-legged dog level the hips and

crossing over left knee to right elbow

strong inhale three-legged dog last one

give it your all nose to knee

carve the line through the center and

step it up high lunge soften through the

back knee here cultivate strength from

within as we rise up strong use an

inhale to find expansion to lift use

your exhale to ground beautiful full

embodiment here you might lift the chin

Bree Bree Bree you might sink a little

deeper then slowly we release belly to

the top of the thigh airplane arms to

the back spread the fingertips create

space strong in the legs front knee over

front ankle breathe breathe breathe and

then slowly release plant the palms if

you lifted the right leg and during this

then you also try doing it on the left

move through your flow take it all the

way to down dog and then all the way to

your knees take a rest send the hips

back Child's Pose close your eyes keep

breathing here stick with it keep

noticing the sensations in the body give

your thinking mind a rest

slowly coming back to all fours sending

the hips up high downward dog

slowly walking the feet up towards the

front or hop jump float to the top come

to a nice forward fold on your next

breath in inhale halfway lift exhale

fold inhale reach for the sky and exhale

hands to heart and he'll reach them

exhale forward fold

stick with it inhale halfway lift exhale

bow step the right toes back plant the

palms step the left toes back then from

here I'm going to take my right hand

right to the center of the mat press

away from the yoga mat as I slowly turn

on to the outer edges of my feet then

lift the hips and begin to open up

through the left fingertips left

fingertips all the way towards the sky

stay here or stack the left foot on top

of the right keep lifting the hips if

you want more lift the left leg up I

breathe deep here strong careful not to

collapse in the neck nice and long Here

I am strong big breath in big breath out

sends you back to Center take a rest if

you need to here otherwise straight to

the other side here we go left palm

slowly turning onto the outer edges of

the feet lifting the hips up nice and

organized in the spine here as you open

up through the right wing stay here or

stack the feet find a variation here

that suits you breathe connect to your

power your strength breathe breathe

breathe and use an exhale with control

to come back back to your plank and we

slowly lower all the way to the belly

everyone come on to the tops of the feet

inhale Cobra exhale sends you all the

way back Child's Pose nice work

inhale to come forward exhale back to

that down dog you got it

drop the left heel inhale lift the right

leg up high

step it up into your lunge pivot on the

back foot and we're just going to pin

wheel all the way all I open open up and

open to a nice wide legged position here

so center yourself on the mat and then

bring the hands to the waistline and

then we're going to draw the heels in

and the toes out then I'm going to

consider this magical upward current of

energy through the front body so I'm not

collapsing and this kind of grounding

supportive energy in the back body

so again lift through the front body

grounding to the back body

hands come to the waistline we inhale

connect to that energy and on an exhale

bend the knees take a peak down make

sure that you can see your big toes so

we're really wanting to draw the tops of

the thighs out here as we sink the hips

down low super fierce pose we're only

going to do it this one time so stick

with me stay committed welcome that heat

that energy that prana that's swirling

around your brow hair lip your armpits

right connect to your power here so

goddess pose our god pose about

connecting to that fierceness lengthen

down through the back body lift through

the front body hands on the waistline go

there sinking deep strong so knees

wanting to go out not in so opening up

here and take the palms together stay

here breathing breathing breathing

pressing into all four corners of the

feet in particular the outer edges those

want to come up first

and if you're feeling fierce then open

up cactus arms here spread the

fingertips if you want to do claws go

for it draw the shoulders down and away

I am strong if you need more let's lift

the right heel lift lift lift and lower

lift the left heel whoa Nellie keep the

heart chest open lift it and then stay

where you are for one more breath or if

you're feeling adventurous lift both

heels up and then slowly lower

everyone release hands to the waistline

and press into the feet to straighten

the legs awesome take a rest

bend the knees heel toe heel toe the

feet together or hop the feet together

great find your breath and when you're

ready inhale reach the arms up and

overhead exhale down we go forward full

inhale halfway lift exhale soften and

bow great we're going to take the heels

out wide toes spill off the mat bring

the fingertips to the earth and slowly

lower down into a nice squat notice what

this feels like today find support

strong in your breath stay here for the

squat or begin to shift your weight

forward onto the palms find a focal

point out front a strong place to rest

your gaze upon and walk the two big toes

together knees super wide so we're

either sticking to this malasada

variation the yogic squat or we're

coming here for a little crow tutorial

crow practice so you might just stay

here lining the palms or you might

slowly begin to lift the knees up

towards the arches and hold on to your

focal point out front as you begin to

rock front and back nice and slow

connecting to your Center and then maybe

you lift the toes up and at a time

pressing it all ten fingerprints and

maybe not just a little playtime here if

you fall we'll catch yet so just a

little strong playtime here so even if

you don't know crow you can definitely

start to play with the principles of

spreading the palms looping the

shoulders connecting to that upward

current of energy drawing the knees up

towards the armpit chest near buds

walking the toes together

just playing with this gentle rock is a

really nice way to start and one day

maybe one toe lifts gazes out front

because if gaze is down here you're

going to do a somersault and that's for

my gymnastic series that I haven't done

yet so don't get ahead

overachiever so a couple more moments to

play here if you are over it and you're

over the squat and come to this fancy

yoga pose here so we're playing let's

take one more breath or two to play here

Rocking just checking in with where

you're at today and then everyone use

your palms to support you to release

that and come to seated soles of the

feet are going to come together and

hands are going to come to the ankles

just to find this nice lift so you can

use this as a little grounding point to

lift up through big breath in relax your

shoulders as you exhale great now keep

the tops of the thighs grounding down

send the fingertips down wrist forward

thrill our arms plug the shoulders

breathe here

then flip the palm breathe here spread

the fingers then return hands slowly to

the ankles or they can begin to open up

the feet the thumbs on the arches of the

feet here all the tops of the thighs

down inhale open the chest exhale

forward folding close your eyes begin to

cool it off here begin to cool it cool

it now stay cool

gently release bring the hands behind

you lift the knees together walk the

feet out on just a gentle

windshield-wiper ring of the legs and as

you do this you get a nice little booty

massage that's what's up that's I'm not

just being weird if you I broke my

tailbone ones and so this sort of motion

in the ocean is so nice for me and my

spine but it should be for everyone and

then the cool thing about this thank you

I like to play with this in public

classes is you slowly inch your way down

towards the edge of your mat great let

that go what is she talking about hands

come to the backs of the thighs and we

slowly lower down

hug my knees into the chest give

yourself a big hug feel supported by the

earth

and slowly we'll lift the knees stack

them right over the hip points lift the

shins parallel to the ceiling interlace

the fingertips bring them behind the

head inhale in as you exhale send the

right leg out long slowly lower it down

bring the right elbow up and over

towards the left knee inhale bring

everything back to Center

keep your gaze up exhale crossing over

so really pressing out through that left

heel today's you crossover pause inhale

back to Center

crossing over right elbow to left knee

extend press through the right heel back

to Center over to the left extension

through the left leg now over to the

right sorry

inhale back to Center I'm going to shut

up and just let you move with your

breath exhaling twist inhale the center

meet your head today keep it going keep

it going and do one more on each side

good inhale the center exhale reclined

cobbler or soles of the feet together

knees wide again hands to the belly give

yourself a little pat good job awesome

work soften through the jaw lick your

lips almost slowly bring the knees

together send the fingertips out left to

right and then pressing up off the toes

bring them in up towards your heart

inhale in as you exhale recline twist to

the left sending the legs to be over to

the left as you turn your gaze

gracefully over toward the right find

what feels good here my friends breathe

deep stay strong in your breath inhale

exhale melt it back inhale scoop the

tail exhale legs heavy to the right

right on my my PEC and we find what

feels good here

stay strong in your breath big inhale

big exhale brings you back and send the

arms all the way up and overhead

and on an exhale bend the elbows cactus

arms feet are lifted here inhale in

exhale lowering the feet down with a

thud so it looks like this oh yeah

lift up try it again and do one more

time close your eyes this time let it go

oh man that's nice and then when you're

ready sliding the legs out long

centering yourself on the mat slowly

draw the fingertips down by your sides

take a big breath in and on your exhale

let everything soften and relax let your

breath return back to a nice central

natural rhythm we give thanks for our

practice way to take this time to show

up for yourself to tend to it to do the

work so that we can cultivate our

strength I think we should all clinch

the fists here and make a little strong

man or strong woman thing to finish just

even reclined I am strong and let it go

nice work my friends pleasure pleasure

being on this journey with you see you

tomorrow

namaste