hey happy campers and welcome to 30 days

of yoga camp I'm Adriene and its day 29

and I'm super stoked because today's

mantra is what it's all about this is

what yoga camp is all about so I'm going

to need you to be a great team player

today and say it loud and say it proud I

love I love myself

all right today we're going to begin in

a nice comfortable seat of your choice

and we're going to draw the poems to the

heart when you get there and we are

going to start right away with this

mantra today this is what yoga camp is

all about I love who do you love ah you

show sit up nice and tall get settled in

and begin to notice your breath

and repeat the mantra to yourself

quietly I love I know this might be a

little hokey you might be a little

cheesy for you you know tons of

different people practicing this yoga

camp so just see if you connect with

something that is meaningful to you

maybe it is simply just I love maybe

it's I love where I'm at today I love

that I'm taking this time for me I love

that I never thought I would be doing

yoga my life and Here I am doing yoga

day 29 which happens to be my lucky

number I love

think about all the things that you love

finish that sentence and then notice how

it makes you feel and if you're fidgety

today or you're not connecting that's

cool to just notice where you're at

today and everyone let's start to deepen

the breath

then gently bow your head to your heart

the mind intelligence with the body

intelligence the heart big breath in big

breath out release we're to come right

onto all fours

I fly come into your tabletop position

and then when you're ready cat cow

dropping the belly inhale heart full you

know what to do here moving with your

breath see if you can welcome that

Moochie breath in here inhaling awesome

and from here we're going to go to heart

to earth pose so drop the elbows right

where the hands were keep a nice strong

foundation here so press into the base

of the palm and then slowly walk the

knees back so you can even keep your

knees in line with your hip points

elbows in line with your shoulders and

then wrists in line with your elbows and

adds a lot we begin to open up through

the heart here the shoulders the pelvis

rocks up high and we breathe deep

pressing into all ten knuckles all ten

fingerprints melting the heart down

towards the Earth big heart opener here

breathe breathe breathe if you want to

rock gently on the forehead maybe that

would feel good hmm

and press into the tops of the feet

press into the elbows press into your

foundation mindful the knees here as you

slowly come through then we'll slide the

palms tuck them underneath the shoulders

loop the shoulders and inhale baby Cobra

and then slowly release and come back to

all fours curl the toes under and then

cpincombe into this downward dog today

from your tab whatever that means to you

so lift up I like the image of a like

I'm mama pulling up a baby from the tail

there's that only child right again

downward facing dog

so really see if you can point your tail

up high so bend the knees if you need to

find that action melt your heart back

then melt your thighs back then go for a

nice slow walk up towards the front edge

take your time

forward fold and find what feels good

here clasping the elbows drawing lines

with the fingertips sometimes in class I

say trace the name of someone you love

and so today would actually be a good

day for that based on our mantra and the

affirmation I love you might write the

name of someone you love maybe draw a

shape just keep it alive and well

creative okay

then bend the knees generously waking up

the lower body and bring a little heat

so I'm a little chilly today and so I'm

going to bring the chair pose to you

early on in the practice and also just

to change it up a little bit so bend the

knees generously send the hips back

reach your fingertips forward sorry I

plant then find a little counter of

weight as you send the hips back and the

fingertips forward open in the chest one

more time hips back fingertips forward

get down low create a little heat and

then press into your foundation and

power through the legs to lift your

heart lift the fingertips up towards the

sky full body stretch and then exhale

fingertips down good loop the shoulders

a couple times here and then bring the

fingertips to the shoulders and continue

big circles with the elbows and now full

out fingertips drawing big circles

opening through the chest open to the

shoulders on your next inhale reach it

up exhale down you go inhale halfway

lift exhale slide it down inhale reach

for the sky exhale hands to heart soft

knees here inhale reach exhale enjoy

this move down you go inhale in exhale

fold again reaching for the sky and

exhaling hands to heart okay same little

ditty now see if you can start to

connect and thread in that you je breath

ready soft knees moving with the sound

of the breath inhale exhale with oju

breath down just try just do your best

inhale halfway lift

on your exhale fold

inhale reach for the sky big breath

exhale hands to heart

so keep playing with that your joie

breath we'll see what happens ready soft

knees inhale reach it up exhale laughing

it the way I said that inhale exhale

good this time plant the palms step both

toes back or you can hop to your plank

take a second here to stretch it out

find strength from within find support

with your alignment and then slowly

lower down

all the way down belly to Cobra inhale

open your heart exhale release curl the

toes under press back up to your plank

strong then anchor navel to spine come

up on your toes and send it back down

dog great drop the left heel inhale

three-legged dog exhale step the right

foot up and in feel free to squeeze nose

to knee connect to that core strength we

come down low lunge inhale heart

radiates forward exhale lower the back

knee pull the right hip crease back

runners stretch inhale rolling through

back to your low lunge exhale plant the

palms move through vinyasa belly to

Cobra or now playing with chaturanga to

updog use your exhale send it back down

dog

drop the right heel lift the right left

leg up high neck's Heil step it up and

into your lunge in a low lunge as you

lift your heart exhale lower the back

knee send the left hip crease back

runner stretch inhale rolling forward

tug the shoulders back

come back to your low lunge and then

plant the palms move with your breath

through your vinyasa here and nice and

strong from down dog hop jump float to

the top or step the feet right up in

between the hands everyone forward fold

inhale move with your breath halfway

lift exhale bow inhale reach for the sky

exhale hands to heart good inhale reach

it up keep it going

exhale down you go work on that eje

breath here's you inhale halfway lift

exhale bow plant the palms step or hop

it back to plank

slowly lower down belly to Cobra or

chaturanga to updog

open the chest great send it to down dog

and we'll drop the left heel lift the

right leg high and step it up into your

lunge

beautiful inhale light on the fingertips

exhale pivot on the back foot take it

all the way up to warrior two inhale

focus out beyond the right fingertips

nice and strong cultivating that UJ

breath here

we're gonna straighten for the through

the front leg reach the right fingertips

all the way up and over stretch lengthen

through the right side body keep this

length in the right side body as you

then begin to tilt hips back reaching

fingertips all the way forward and down

triangle trigonometry so on the spine

connect to the energetic body big breath

in here and then exhale slowly bring the

left fingertips down fingertips frame

the front leg and we step the back foot

in halfway for pyramid pose draw the

chin to the chest here keep breathing

now either stay here or slowly shift

your left fingertips to the outer edge

of your right foot if you have a block

here it's handy or to the outer edge of

the right shin press in your foundation

hug the inner thighs in the midline and

come to a reverse triangle here so this

is just an option if you've never done

reverse triangle you can just stay in

the pyramid maybe give it a try opening

the right fingertips up towards the sky

inhale in everyone exhale gaze back down

and soften through the standing leg and

shoot your left toes back to your low

lunge

inhale open your heart exhale let the

Love flow

same little dance on the other side drop

the right heel lift the left leg high

squeeze it up and into your lunge find

your nice low lunge here stretch the

legs let that information trickle up

through the spine open your heart and

from here pivot on the back foot

warrior two as we open up strong focus

out beyond the left fingertips strong

legs strong foundation press into all

four corners of the feet as you

straighten that front leg and left

fingertips reach all the way up and back

now keep this stretch this length on the

left side body as you move into your

triangle as long as you can inhale

exhale hips back keep this length

triangle pose

inhale in exhale right fingertips come

down and we frame the left foot with the

fingertips soften through the standing

leg step the right foot half way up and

then we straighten through both legs

your pyramid pose stay in pyramid or we

play with a little reverse triangle

bringing the right fingertips now to the

outer edge of the left foot

strong foundation here hugging into the

midline and maybe we open up breathing D

extension through the crown man I

haven't done a reverse triangle in a

while

wonder why inhale in exhale meeting back

at the pyramid pose and everyone gaze

down soften through your left knee and

then just trust as you slide your right

toes back out to your lunge

open the heart inhale in smile exhale

plant the palms let the Love flow I'd

loved floweth send it up to down dog and

stick with me as you slowly walk it to

the front forward fold

or bend the knees hop jump float to the

top forward fold inhale halfway lift

exhale bow bend the knees generously

belly comes to the tops of the thighs

give yourself a little bit of space

between the heels send the hips back

fingertips forward connect to your

strength you are fierce you're strong

it's why we're here a little

transformation of energy the body

responds to that dream body all of a

sudden here you are here I come big

breath in big breath out sink a little

lower big breath in big breath out as

you straighten the legs and reach the

arms up

then slowly releasing hands to heart

and taking a second here to catch your

breath notice how you feel close your

eyes

say the mantra I love I love that I'm on

my yoga mat finish the sentence I love

and accept myself where I am today I'm

like why can't it be like I love my new

yoga pants they inspire me get on my mat

like let's stop being so judgy make

judgment about everything and just

connect to what feels good and start

connecting the mind of body to that yoga

cab here we go inhale reach it up exhale

will jog it out inhale lift exhale fold

plant the palms step or hop it back and

then here we go right hand to the

centerline slowly tilting on to the

sides of the feet once again another try

at this guy as we lift the hips and you

can either stack the feet here as you

open the left fingertips up or feel free

to bend the top leg for a little support

here as you build strength now today

we're going to take the left fingertips

forward and then all the way up and

overhead think extended side angle here

lengthen through the crown so we're here

with the top knee bent or maybe we're

stacked here maybe another variation you

love take one more breath imagine a

fireball just shooting out of the crown

of the head of your big breath and then

exhale low slowly release take a rest on

the knees if you need to and we'll take

it to the other side play here stacking

the feet again we can bend the top leg

bring the sole of the right foot to the

earth everyone lift your hips and then

we'll send the right fingertips forward

plug that shoulder in and then all the

way up towards the front edge of the mat

lengthen through the crown navel draws

in

big breath and then slowly release

awesome optional vinyasa here otherwise

slowly lower to the knees and send it

back Child's Pose and slowly release the

hands to the earth and it'll come back

to all fours walk the knees hip-width

apart or so right underneath the hip

points actually press into the tops of

the feet and then slowly we're going to

walk the fingertips what's up crickety

old floor all the way up the knees the

thighs the hips so we're headed into a

camel pose a back bend so pressing into

strong foundation here you don't have to

go into the full pose in fact be really

mindful and if you know if you're new to

the practice maybe just kind of start

small and save the full expression for

another day another year so we'll start

just by looping the shoulders letting go

of any tension in the head the neck and

also giving yourself a chance to really

engage through the tops of the feet so

see if you can even press it to your

pinky toe all hard then fingertips come

to the shoulders again and big circles

with the elbows great to open up the

shoulders here but also to find that

lift in the lengthen through the side

body and then even bigger circles all

out

connecting to the line from the crown to

the tail then on your next full-out move

take the hands behind the back body

first fingertips down try to draw the

elbows together loop the shoulders and

this might be your pose today

lengthening the tailbone down finding a

little lift in the front body maybe it's

just a slight leaning back mmm this is

good you can feel it if you feel like

you'd like to go a little further take

take your microphone put it to the side

I'm just going to take your hands and

flip your fingertips so that they're up

so I'm going to turn so we're here and

now I'm moving up so pressing into the

base of the palm if you're making that

switch they're lengthening the tailbone

down as you begin to open up through the

front body and here we are really using

the palms here pressing into the tops of

the feet opening up through the heart a

chest this might be your pose here press

into your thumbs hmmm

or you might release the right

fingertips down to the right heel one at

a time left fingertips down to the left

heel pressing into the tops of the feet

opening up through the front body nice

and aware in the neck as you inhale in

exhale stay connected maybe you're

familiar with camel and you are able to

release crown of the head down hips move

forward we breathe deep here

to come out of the pose make your way

back the same way you came in one hand

at a time and slowly pressing into the

tops of the feet

stacking head over heart heart over

pelvis here beautiful stay here curl the

toes under and send the hips back onto

the heels so come here before you go

into Child's Pose

palms can come to the tops of the thighs

big breath in and out here and then we

can walk the knees together come off the

toes and come into our Child's Pose rad

radical beautiful big breath in big

breath out great slowly reach the

fingertips up press into the palms we're

gonna cross the ankles and come through

to seated then all the way onto the back

and then right into a reclined pigeon so

take your time getting there

crossing the right ankle over the left

threading the needle you can do this on

your own time you know what to do here

you can rock a little side to side

it relax the shoulders and enjoy this

time on your mat we're almost done with

our practice today so really relish with

some nice yummy breaths here and then

return to the mantra which is really

what this whole yoga camp is about today

is my goal to infuse a practice not just

in the physical body but in the mind so

that we can start loving ourselves again

so we can make self-love cool again keep

squeezing the legs up towards your heart

now that might sound stupid to you and

maybe it is stupid but I don't think so

I think we need it

I think that you'll go is a great place

to practice that sort of thing so repeat

the mantra I love myself and even if you

don't feel it or don't believe it

maybe you've been struggling with that

maybe you've been struggling with that

for a long time

say it anyway I love myself release the

legs take it to the other side even if

you don't believe it say loud and proud

you know something to that age-old

wisdom I like the way RuPaul says it

right if you can't love yourself how in

the hell you gonna love someone else can

I get an amen yes you can yes you can so

squeeze the legs up in towards your

heart just releasing here should feel

really good and say it again maybe you

close your eyes maybe open your eyes up

towards the ceiling and just drop your

shoulders and say it to yourself my

friend whether you believe it or not I

love myself is what yoga camp is all

about a practice practice of self-love

slowly release the legs you can center

yourself on the mat draw your left hand

to your heart your right hand to your

belly and slide the legs out long one

last time take a deep breath in big

breath out and just have a little

heart-to-heart moment with yourself I'm

serious do it this is the moment say the

mantra I love myself

and notice how that makes you feel

getting a little emotional already I

hope you have a wonderful day I hope

that you take this mantra with you off

the mat and into the rest of the day

even if it is just as an experiment

right prove me wrong

tell me a stupid tell me didn't work but

my guess is that you'll be able to find

something something that serves you

right take what serves you leave behind

what doesn't way to rock it out my yogi

friends big day tomorrow see you then