hey everyone welcome to 30 days of yoga

camp I'm Adriene and a day 26 and the

mantra is I attract let's get started

okeydoke today we're going to begin in a

nice comfortable cross-legged seat take

a second to get settled in feel your bum

beneath you lift and lengthen up through

the spine the center Channel and then

right away find what feels good here

shaking the head yes no looping the

shoulders big circles with the nose you

know what to do here start to check in

with your breath and just letting go

over the day thus far letting go of

what's ahead the to-do list and just

arriving here right now on your mat day

26 yoga camp about connecting the mind

and body so today is mantra is a little

fun but I think very powerful I attract

so if you're familiar with the law of

attraction or if you kind of believe in

you know manifesting your dreams your

desires then today's mantras for you

bringing the head over the heart the

heart over the pelvis and sit up nice

and tall close your eyes and repeat this

mantra to yourself I attract and then

before we get moving our bodies just

take a second here breathing so you

repeat the mantra and maybe even finish

the sentence what is it you want to

attract a partner a pet success a

certain flavor of peace internally the

stick is again to connect to something

meaningful what do you want to attract

be bold be brave

and then take a second to repeat it to

yourself just honoring the power board

the power file the power practice yeah

and then inhale lift lengthen up through

the heart exhale ground down through the

shoulders maintain this action as you

inhale spread the fingertips open the

chest and exhale hands to heart inhale

open and flate lift exhale drawing it in

one more time inhale expansion and

exhale namaste great press the palms

forward reaching towards the front edge

of your mat slowly begin to forward fold

here nice and easy maybe you find a

gentle sway here hmm sending breaths

sending energy to the hips to the back

body take one more breath here really

reaching the fingertips as far as you

can go and then slowly rolling it back

up stacking it up through the spine

switching the cross of your legs

crisscross and then again inhale

expansion exhale hands to heart sit up

nice and tall inhale spread the

fingertips and exhale hands to heart

let's begin to stir up a little energy

inhale spread the fingertips exhale

hands to heart then press it away

I attract forward fold

nice and easy here letting the weight of

the head go way to the shoulders go if

you have a sensitive feet here make

adjustments so that you're not having

any out remo moments in the feet and we

take a breath or two here sending energy

to the hips again

stirring the pot today with the mantra I

attract actually I was having breakfast

the other day and I said stir the pot

and then I said or it's like rearranging

the furniture

and maybe that's a better image for you

all right we just got to stir it up so

from here we'll slowly roll back up then

bring the hands right to your navel

wherever that is find your little belly

button and then from there we're going

to draw the navel in and lift the heart

up open the chest again draw the navel

in open the heart one more time draw so

there's a strong strong connection here

we call this booty an abundance of it

one of the locks more on that later but

just slightly drawing in of the navel

all right and then keep that awareness

that attention here trying to navel

towards the spine as you release the

palms to the knees and keep your legs

crossed as they are so kind of playing

with the other side here inhale moving

forward exhale rounding back can you

move from this place of navel to spine

inhale coming forward exhale around and

back inhale coming forward exhale around

it back so really activating if you are

familiar with those old-fashioned coffee

grinders or like a pencil sharpener even

it's that movement right here from the

belly moving around so moving from the

inside out reverse or circle

good then inhale back to centre

uncross the legs switch to the other

side inhale spread the palms come

forward and exhale begin to find your

tabletop position nice and strong here

big breath in as you exhale again lift

the knees let them hover now if you're

feeling pretty strong in this hovering

table these days let's test it out by

maybe lifting the right toes and

lowering and I'm lifting the left toes

and then lowering inhale draw the

shoulders away from the ears neck nice

and long exhale lower extended Child's

Pose knees nice and wide big toes to

touch

melts your heart down forehead Third Eye

Center to the earth choose to let go

again putting aside whatever you have to

do after practice here letting go of any

past arguments regrets words unspoken

connecting to your breath here listen to

it hear your breath the sound and again

repeat the mantra softly to yourself I

attract maybe you finish that sentence

and let's continue to stir it up

pressing in all ten fingerprints firmly

I'm going to inhale shift my hips over

towards the left press into both feet

inhale come forward extension here

exhale rounding around to the right side

and back through that extended Child's

Pose

keep it going inhale coming forward big

circle here exhale around and back if

you have sensitive knees draw them in a

little bit for more stability and keep

nice awareness in the palms here guys as

we begin to warm up the body stir it up

cue

Bob Marley inhale coming forward maybe

you start to play now finding movement

that feels good as you come forward or

even as you sink back if you find a

catch maybe rock back and forth here so

beginning to warm up through the

shoulders through the hips through the

side body moving in big circles and then

when you feel satisfied take it all the

way back to that extended Child's Pose

breathe into the back body bring the

palms together bring the fingertips up

towards the sky come to that little

namaste shark-fin and walk the elbows

actively towards the front edge

connecting to your breath

and then releasing the fingertips down

pressing into yours to come back up to

all fours walking the knees underneath

the hips finding that tabletop position

inhale in curl the toes under exhale

downward dog breathe deep here

stretching through the legs checking in

with where the body is at today melting

on our back tops of the shoulders rotate

away from the ears

one more breath and then slowly lowering

to the knees send the hips back to the

heels foot stretch here sit up nice and

tall careful not to just collapse all

your weight into the heels here again we

lift up from the pelvic floor lift up

from the center channel looks like

they've left and then bring your hands

to your belly button see if you can draw

it in again connect feet are talking to

us and dogs are barking we send the

fingertips out inhale exhale hands to

heart and almost say two more times just

like this press into your pinky toe lift

up energetically as if you're trying to

hover above your heels spread the

fingertips brat breathe in big breath

exhale hands to heart

one more time inhale exhale hands to

heart

cool press the palms away come down onto

all fours we come onto the tops of the

feet

beautiful bring the right hand to the

center line opening up through the chest

here as we slowly peel the left

fingertips up towards the sky

inhale in exhale left hand replaces the

right slowly peeling right fingertips

all the way up back to Center one more

time on each side opening through the

chest waking up the muscles of the upper

back body in one more time awesome

walk the palms back underneath shoulders

then drop the elbows stay meticulous

about this guy's today so walk the

elbows right where the hands are twitch

was right underneath the shoulder and

then keep your wrists in line with your

elbow so we have two parallel lines here

so best you can try to keep the hands

from coming in or from going out you

really spread the fingers and then walk

the knees back also staying in line is

two parallel lines these railroad tracks

as we send the hips and we melt the

heart if this is too much for you you

may need to have a block to put your

forehead on or you just stay nice and

lifted moving with the breath inhale in

exhale checking it out inhale in if you

can send it back melt your heart send

the hips up high forehead to the mat

melt your heart big breath good and

press into the tops of the feet press

into the fingerprints and slowly press

into the elbows as you slowly slide all

the way forward onto the belly coming

into Sphinx pose press into the earth

tops of the feet pubic bone and here we

are thanks press firmly into the elbows

press into all ten knuckles claw a

little bit with the fingertips lift your

wrists and then press down through the

base of the palm super strong here if

you feel like you're crunching in the

back of the neck or any pain in the

upper back body

lengthen the back of the neck press into

your elbows and tuck the chin slightly

now lift the kneecaps to engage the leg

super strong and breathe here last but

not least Mooney an abundant draw that

navel spot in let's see we can grow a

little taller yeah one more breath

and exhale release send the fingertips

down come on to your left ear and take a

rest

use this time to deepen your breath

great slowly bringing the head the heart

back to center will draw the palms all

the way back up hug the elbows right

back to where they were right underneath

the shoulders welcome underneath be

meticulous about this alignment here two

parallel lines inhale press into the

elbows find your foundation go through

all those checklist eventually navel to

spine and we come back to that Sphinx

pose so this time imagine tearing your

yoga mat in half right down through the

center that's how engaged the palms are

strong and steady and then speaking of

strong and steady connect to your mantra

I attract as you curl the toes under

keep drawing the navel up to the spine

and then slowly send your sitting bones

towards your heels as you lift the hips

up big breath here gaze straight down

hit the lower ribs in one more breath

here you got it

then lift the hips up high to lower the

knees and send it back to that heart to

earth pose puppy posture mmm nice work

from here slowly begin to lift the

elbows nice and mindful walk the palms

in just a hair and then curl the toes

under and send it up to your down dog

big breath in big breath out go ahead

take one more breath here and on your

next exhale slowly descending the knees

back down press into the tops of the

feet and then once again we're going to

come to this tabletop position and then

drop the elbows right where the hands

are keep those parallel lines slowly

curl the toes under come through forearm

plank gaze straight down press into the

tops of press excuse me press into all

ten fingerprints loop draw the shoulders

away from the ears

engage your belly strong full body

stretch tone beautiful body stretch here

we got this breathe for three more

breaths

what last breath you got it and slowly

lower down hey hailey come onto the

right ear send the fingertips back and

take a rest feel your breath your belly

you might even feel your heartbeat

nice work all right

pressing into the tops of the feet here

we go inhale lift the head the heart

your elbows back underneath right this

time coming to our sinks pose I'm going

to take the right hand I'm going to

bring it right to the center line but

keep the elbow where it's at so slowly

coming in and continue we do end up

under a little navel to spine action

here long in the spine so just notice if

you're collapsing here it's very fun

find length then here we go strong

foundation I bring the right hand in I'm

going to slowly begin to bend both knees

okay nice quad stretch here is I just

lift and lengthen crown of the head

reaches up towards the sky

so I'm strengthening through my right

bicep here breathe breathe breathe

really really lifting the toes as far

back as possible

Budi an abundant able to spine the shape

is just like oh what humi and then

gently release great right hand releases

left hand to Center and we find that

action so we begin to kind of turn the

right ear over towards the right

shoulder and Bend through both knees

nice and slow so stay connected to your

foundation and then try to lift the

crown of the head up towards the sky

and lift your toes up and over towards

your head yeah right okay but that's the

action okay strengthening through the

left arm breathe and then gently release

great bring the palms together rest the

forehead on the palms bring the big toes

together and shake the hips a little

left to right

and then we come back to Spinks pose

heels on line with the hips elbows

underneath the shoulders here we go hit

the refresh button here my friend spread

the fingertips wide gorgeous curl the

toes under

for I'm plank you got it lift the hips

this is tough you got this time sawing a

little front to back just to keep the

mind focused on the breath in the body

great and then lift the hips up slowly

lower the knees send it back puppy

posture stay here or you can lift the

elbows for down dog so you have an

option you can do heart to earth pose or

a downward dog a couple breaths here you

got it and then slowly lower the knees

down walk the knees all the way out

we're going to come back into our Sphinx

nice and slow

all right so finding your foundation

we've established it nice and strong

engaging full body experience lift and

lengthen through the crown

od on about unable to spine oh yeah

strong foundation slide your right hand

into Center this time just bending the

left knee Oly slowly going to peel left

toes up towards the sky nice quad

stretch here now find strong foundation

here in the right arm as you slowly swim

the left fingertips back to grab the

inner arch of the left foot breathe deep

here resist the urge to fist here we're

going to build strength in the palm that

we need here for flight forearm stand

and fun stuff later

nice and strong breathe here remember

all that action you just cultivated

before and last but not least draw the

navel to the spine and kick your left

toes out whoa Nelly gently release take

a rest palms come together forehead to

the palms big toes to touch

shake the hips

other side establish strong foundation

here starting instincts and then when

you're ready slide the left palm over

this time press into all five knuckles

evenly stay lifted no collapsing as you

begin to bend the right knee feel that

stretch sensation through the quad then

keep pressing away from your foundation

so left leg is still super strong here

and I'll swim the right fingertips back

grab the inner arch find what feels good

here find that support if you feel a

pinch in the lower back you might lower

a little bit and breathe deep

draw the navel to the spine kick the

left toes out inhale and exhale gently

release palms come together forehead to

the palms big toes to touch

take a rest shake it out nice work

now from here we're going to slowly draw

the palms underneath the shoulders curl

the toes under this time press all the

way up to plank palms on the earth ah

deep breath in strong exhale send Z to

down dog

wowee Zowee from here we're going to

walk the feet all the way up behind the

hands taking a nice long juicy forward

fold let the weight of the head and go

let it all go

maybe you shake the head a little yes a

little more let the shoulders relax bend

the knees and then inhale halfway lift

take your time exhale fold inhale reach

for the sky big breath and exhale hands

to heart lift the sternum to the thumbs

loop to shoulder stand up nice and tall

so from here we're going to take the

feet together really together interlace

the fingertips press into the left foot

as you slowly lift the right knee up

catch the right knee here and then

squeeze your right knee up towards the

heart so lots of little compression here

in the right hip crease but I'm also

trying to ground down through that right

hip crease as I lift my heart up not

collapsing in on the left hip here we

know better lifting lifting and

connecting to the energetic body good

then bring the left thumb to the heart

just as a little reminder to keep

squirming to thumb and slide the right

hand to the right ankle come to a nice

quad stretch here really carving a line

with the knee through the center line

you can stay here if it feels good you

can bring both hands to that back foot

be nice and mindful breathe through

three great and then slowly release

same thing palms come together we shift

to the right foot now slowly lift up

through the left knee take a second just

lifting the leg on its own connecting to

those core muscles and then interlace

press away from your standing foot and

squeeze up towards the heart a couple

breaths here finding your balance and

then right thumb to the heart again to

keep that lift in the sternum apply the

left fingertips down carve a line with

the knee through Center come to a nice

quad stretch opening up through the hip

creases and again pressing out of that

standing leg rather than collapsing in

big breath in here and then an exhale to

release palms come together at the heart

and here we go inhale reaching

fingertips up and overhead exhale

forward fold inhale halfway lift your

version exhale bow inhale soft knees as

you reach for the sky

full body stretch exhale hands to heart

inhale reach it up exhale forward fold

inhale halfway lift exhale bow inhale

reach for the sky you got this press

into the earth spread the fingertips and

exhale hands to heart

Mountain great again shifting the weight

over towards the left foot we press out

of that standing leg standing foot so

again not collapsing in the hip but

lifting up and out slowly begin to lift

the right knee again right foot parallel

to the earth strong strong strong

keep the left thumb where it is lie the

right fingertips all the way down to the

right ankle and then carve a line with

your right knee through Center as you

come back to that quad stretch now

especially if you're new to practice

you're like plowing through your yoga

camp for the first time maybe just stay

here

and plugging the shoulder blades in

lifting through the heart pressing up

and out of that standing leg working on

foot strength and mobility right

shouldn't have cramps down there so you

have to kind of workout it nice and slow

but if you're ready to continue on today

take the hand and flip it over to the

arch of the right foot standing bow

inhale lift exhale slowly keep this

length in the crown bootie on a bandha

that we had before navel to spine as you

slowly send your heart forward and right

toes up towards the sky lift your heart

lift your right inner thigh kick your

right foot up towards the sky sole of

the right foot reaches for the sky left

fingertips come forward you can take a

mudra here why did I do that

mudra here I was just trying to be funny

like all the different hand shapes

anyway hopefully miss it lift stay

focused on your Pratt on your post your

practice and I apologize to all the

shoulders away from the ears so if you

fall great who cares come back to it

this is a process of practice opening up

through the right armpit chest give it a

couple more tries here breathing here

maybe you're here holding a strong focus

awesome

everyone's doing awesome be where you

are today

welcome that heat that fire and then

slowly everyone with control will come

back to fingertips interlacing and will

squeeze the right knee up towards the

heart so if you fell out of it you can

come back to it here lift everything

lift your heart and then exhale Mountain

open the palms close your eyes notice

how you feel and just know it's the

difference between the left side and the

right side of the body

and draw the palms together and here we

go again shifting our weight now to the

right foot lifting up through the heart

slowly lift your left knee sole of the

left foot parallel to the earth it's

like I'm dealing with some stuff - hmm

human love it slide the left fingertips

down the left leg and then carve a line

with the left knee through Center as we

explore our balancing posture here so it

might just be here today

shoulder blades really drawing together

heart lifting lengthening the tailbone

down or we'll continue the journey

staying nice and long in the spine is

you slowly transition hand to the arch

and we begin to slowly kick the left

foot up towards the sky hold on to a

strong focus find a little focal point a

little just you to lay your gaze upon

and then you let's see what it what's in

store today here as you kick the left

foot up draw the shoulders away soft in

the skin to the face

taking some inappropriate mudra in the

right hand if you did it in the left

just kidding

maybe it's just reaching forward again

if you fall we'll catch yet can't expect

not to fall right if you're going to be

doing something that's awesome for you

pushing boundaries trying new things

building attracting you got to do the

work so if you fall don't worry just

come back to it nice and slow nothing

like a balancing posture to keep it real

right you cannot fake that but how do

you handle it hmm so one more breath

wherever you are and even if you have

already fallen out let's all come here

interlacing the fingertips and squeezing

the left knee in and up towards the

heart lift your heart stand up tall and

with control release open the palms

Mountain Pose close your eyes big breath

in big breath out now here we'll return

to the mantra I attract repeat it to

quietly to yourself and one last time

inhale send the fingertips out left to

right this time really really reach this

is a good as this is Kate Winslet here

keep bringing up Kate in this yoga camp

maybe she'll come on as a guest I'll

take a little Leo too I'll take anyone

just getting one more breath here exhale

bring it in bring it all in I attract

palms together at the heart

yes inhale expansion exhale hands to

heart

beautiful shape palms together inhale

one more time and exhale hands to heart

we bring the palms together namaste I'm

just going to gently bow the head

stretch the back of the neck here and

then this is a fun little fold I'm going

to slowly begin to turn my fingertips

downward nice and slow

peek at me if you need to and stay here

for a second chin to chest fingertips

down and then draw the navel in towards

the spine and make your way all the way

down forward fold good inhale halfway

lift flat back position last time exhale

fold

begin to bend the knees so a couple of

options here first of all I'm going to

try but I can to slow me lower my Center

down my hips down and then grab the

elbows here and then let the heart lift

plug in through now if you're like for

real then I got an option for you

palms here and then slowly slowly slowly

fingertips or palms on the earth reach

forward and then lower bump all the way

to the ground I still have a nice kind

of top thing here elbows now again I

know this might be impossible maybe you

just take nice wide wide space so

there's all different options here

elbows excuse me hands on the elbows so

we're here or here or here just take a

second to lift your heart let it shine

through draw the shoulders down and then

if your bum is lifted go ahead and

release the fingertips to the earth and

allow your bum to come down and then

everyone bring your fingertips or your

palms to the side and just shoot your

bum back so we're going to lift the bum

and send it back straightening through

the legs center yourself on the mat and

then inhale reach up exhale forward fold

paschimottanasana belly comes to the top

of the thighs we try our best and we

release the crown of the head towards

the toes

this time tug your shoulders back let

your heart open big breath in nice

breath out great slowly roll it up take

the right knee lift it up and then we're

just going to keep we're not going to

cross say we're going to keep it inside

as we hug right knee to left elbow or

left elbow right knee rather and then

again clasp the elbows here press into

the extended leg and begin to find your

twist nice and gentle

breathe deeply

and then slowly release same thing on

the other side hook right elbow to left

knee and then we clasp the elbows inhale

so practicing a couple different ways to

just break the habit of kind of cranking

and muscling into these twists taking

each vertebrae on along for the ride

close your eyes one more breath here sit

up nice and tall and then gently release

send the legs out long come to lie flat

on your back hug the knees up towards

the chest give yourself a big hug and

then just rock a little side to side

here for a little bit finding what feels

good as you gently rock left to right

maybe you take the palms to the kneecaps

and draw big circles here really kick up

your breath kick it up a notch here and

then we'll release the soles of feet to

the ground inhale reach the right foot

up high exhale cross it over

thread the needle here reaching

interlacing behind the left thigh press

the right elbow out towards the right

leg and left shin parallel to the

ceiling a little reclined one-legged

pigeon here squeeze lengthen through the

back of the neck close your eyes here

and enjoy

for your final breath you might extend

the left leg up high really flexing the

left toes towards your face and then

releasing and doing the same thing on

the other side right foot down inhale

big breath to lift the left foot up drop

that left hip hip suit hip sugar hip

socket down sorry and then cross the

left ankle over the right by beautiful

when you're ready thread the needle chin

parallel we kind of press the left elbow

out towards the left thigh that's

applicable for you and then we squeeze

legs up and close your eyes tuck your

chin into your chest again big breaths

here enjoy

then maybe for your last breath or two

you extend the right leg up high

flexing right toes towards your face

gently releasing everything feet come to

the earth you send the fingertips out

left to right inhale press up off the

toes exhale melting the legs to the left

right back to Center with the inhale and

exhale to the right inhale the center

exhale soles of the feet to the mat

slide it down well slide the legs all

the way out then flip your palms up let

your arms rest gently at your sides

take a second to wiggle the toes if you

need to rock the ankles make sure you're

not gripping or holding anywhere and

close your eyes one last time connect to

the mantra what do you want to attract

what do you want to manifest this year

in the next stage and the next month the

next week so we practice being present

in the moment but we also understand the

power of envisioning imagining and then

manifesting I totally believe in it and

you'll go daydream is a perfect example

of that and one day I'll just break it

down and tell you the whole story but

not a month goes by almost a week not a

week goes by where we don't go whoa that

just totally manifested itself put it

out there boom

we attracted that wow it works close

your eyes if they are not now and just

let a big old blanket of love wash over

you take a deep breath in lots of love

in lots of love out nice work today

home stretch guys

take care namaste

Oh