what's up party people welcome to 30

days of yoga camp I'm Adriene and its

day three the mantra for today is I

embrace let's rock and roll

all right so we're going to begin today

in sukhasana crossing at the ankles and

giving yourself a little bit more space

so sometimes we kind of come to that

criss-cross applesauce over here and and

that's not what we're doing today just

to kind of begin to open up through the

hips and just kind of play with the

structure a little bit so traditionally

we bring the ankles at a cross it might

feel awkward at first especially if you

you're used to kind of coming into these

sort of shapes so give yourself a good

amount of space between the crotch and

thy ankles it's going to be one of those

days okay and then sit up nice and tall

and then just take a second to even take

the hands to the tops of the thighs and

especially if you're new to the practice

the legs are going to want to fly up so

you might sit up on a block here or just

you know use the power of our minds

which is what we're melding with this

practice during yoga camp trying to kind

of invite a 360 experience in so just

use the power of your mind just go okay

I'm going to ground down through the

tops of the thighs that might seem like

a excess but it's really not kind of

retraining our bodies to have awareness

again be alive so whatever that means to

you take a deep breath in sit up nice

and tall and exhale begin to settle into

this moment so the videos rolling you're

here you know maybe you didn't know if

you had time or not but you're here the

hard part is over you've shown up for

yourself which is beautiful so let's

begin close your eyes and sit up nice

and tall begin to relax through the

shoulders the jaw notice if you're

clenching or gripping anywhere we're not

going to be here long today so just take

a quiet moment to just settle in you

might rock your heart forward and back

in space and see if then you can align

your head

over your heart Center your chest and

then a lot align your chest or your

heart over your pelvis so we're

connecting to the subtle body here the

energetic body as you lift up through

the center channel and align head over

heart heart over pelvis and all the

palms together Anjali mudra and activate

through the palms this doesn't mean you

have to necessarily be pressing super

hard but just really notice what that

feels like stay present and then if you

can so you can bring a little awareness

to the feet even begin to deepen the

breath

mmm the mantra today say it quietly to

yourself or if you're feeling

adventurous say it out loud I embrace

what is it that you can and will embrace

on your mat today choose something that

serves you

and repeat it to yourself honoring the

power of word the power of thought I

embrace

and consider it already done already so

as you bow the head to the hands the

mind intelligence to the body and let's

have some fun take the right hand over

to the left knee cross the left arm over

and bring it to the right knee

it's funny how something so simple can

seem so complicated so if you're just

like what you're not alone that's that's

the beauty of yoga it's humbling and

then the heels have not come in we're

nice and when spacious here in sukhasan

as you inhale lift the chest and exhale

chin to chest and that's the flow here

inhales is like aerial on the rock

speaking to my generation they're a

little little mermaid joke a reference

and then chin to chest and this is like

Kate Winslet on a Titanic up with that

an agenda Jess desperately searching for

like a Paul Newman movie where he's like

this I can leave it in the comments

below if you think of one and then

Shinda chess and then keep it going on

your own couple beats here and I'll shut

up inhale as you open exhale as you

round

and the next time you inhale lift up

bring head over heart heart over pelvis

again release the left fingertips left

home only and reach it behind come into

your twist

now remember when I was blabbing on

about the tops of the thighs ground down

through the top of the right thigh so

we're definitely we're doing more than

just the shapes here we're kind of

connecting to the energetic body or just

experimenting with that nice big breath

in here and exhale to release awesome

this time I'm going to bring excuse me

the left arm underneath so just bring

your left arm underneath even I'm

getting confused and we repeat inhale

open the chest exhale chin to chest

inhale open the chest

remember that brightness in the feet and

exhale chin to chest and now you can

start to find a little rock in the

pelvis and so I'm changing up the spinal

flex a little bit today from normal cat

cow because I want us to stay present

with the sensations as opposed to just

focusing on just the shape so the shapes

are great and they're wonderful tools

but especially if you've been practicing

for a while or you just really ready to

create a full body experience start a

lovin yourself and living your life in a

way that feels good full then this is

the practice for you close your eyes for

these last few

good press into the sitting bones on

your next inhale lift the heart head

over heart heart over pelvis release the

right fingertips this time send them all

the way around and find your twist

inhale lift and lengthen exhale letting

go of the day thus far maybe you've had

a hard week thus far it's time to let go

of everything that's happened up until

this point and give yourself this time

on your mat you deserve it

one more big breath in here in your

twist big breath out we'll bring it back

to sit

awesome take the ankles and reverse the

cross see if you can still maintain this

sukhasan so right crossing right at the

ankles your knees might be here babe no

prob just be where you are today embrace

it and then side body stretch left

fingertips come to the mat or left palm

inhale reach up and over breathe here as

you pull the right thumb back try to

lean into it resource the urge to kind

of collapse here so find that length you

got it inhale and then exhale through

Center again the shape of your legs

might look a little different than

normal that's good playing here take it

to the other side oh yeah breathe into

the tight places so I'm a little sore

today so this is good get to practice

what I preach stay present

we'll come back to Center great from

here we're just going to take both legs

to one side and come through to all

fours bring the knees as wide as your

yoga mat and the two big toes to touch

great then walk it out walk it out walk

the palms

active/active towards the front edge of

your mat so really really reach reach

reach

then inhale look forward press into the

tops of the toes here so we're talking

full body experience lots of compression

in the hip creases here you got this

breathe deep then on an exhale lowering

the elbows relaxing the heart down down

down forehead comes to the mat I am very

aware that your extended Child's Pose me

that looks like this it may not even

feel good so a couple of adjustments

could be in order to just lift the hips

up off the heels and come into that on a

hop the awesome that kind of heart to

earth pose that we did before another

option is to just be on the forearms

here

hmm take one more breath wherever you

are then slowly make your way back to

all fours walk the knees underneath the

hip points toes in line with the knees

then walk the palms out just a little

bit curl the toes under and send it up

to your downward dog stretch it up press

into all 10 knuckles firmly imagine

opening two jars opening the right arm

out left arm out so that we get this

external rotation in the shoulders check

out the foundations of downward dog for

this if you want a little more and then

everyone come to a place of stillness

whenever you're ready for a nice big

breath in and a big breath out careful

let's hold in the head the neck good

ready for that slow walk nice and slow

stay present see if you can enjoy the

transitions here embrace it all

negotiate your way to the front and then

when you're ready find that nice fold

fold forward fold

really great if you're feeling stressed

out you just need a quick yoga break

take a second to find what feels good

here either grabbing the shoulders I

mean the elbows scuse me walking the

fingertips left to right spreading

awareness through your sweet feet and

again maybe letting something go

something that happened previous to this

moment letting the past go and then

letting any grip on you know what's to

come to-do list let that go just for now

give yourself this time

and when you're ready we'll inhale

halfway with nice flat back position now

remember you have lots of options here

palms on the tops of the thighs palms on

the shins

fingertips on the mat little more

Ashtanga version inhale in here everyone

and exhale release slowly roll it up

take your time enjoy maybe allow the

fingertips to trace the Front's of the

legs maybe as you lift the heart you

lift the toes and then you know what to

do here nice big circles with the

shoulders and some circles with the nose

one way and then the other checking in

with the neck shoulders here and hands

come to the hips whenever you're ready

I'm just going to play with the pelvis

here so soften soften through the knees

just so you can find a little tuck now

we're not lengthen we're not tucking the

tailbone necessarily we're just kind of

bringing our Center underneath us so

again bringing head over heart and heart

over your pelvis it's a great way to

think of it rather than trying to like

plunge the butt or clench the butt my

new book coming out clench the buttocks

rather than any clenching just kind of

this alignment of muscle and bone but

also energy head over heart heart over

pelvis just play so we come into this

kind of superhero position here draw

energy up from the arches of the feet

what helps again is to lift the toes so

check that out you might lift the

kneecaps a little bit here tone the

quadriceps as you lift lift lift then

last but not least lift your heart and

draw the elbows together as best you can

shoulder blades come in and together

lengthen up through the crown big breath

in and exhale release every

being down forward fold great inhale

halfway lift elbows are going to reach

back once again try to touch each other

halfway lift careful not to lock the

knees here then use your exhale to float

it down fingertips release to the earth

and we bend the knees generously step or

hop it back to plank

but don't panic nice and soft nice and

soft step or hop it back so we're doing

this just to create a little bit of you

know heat in the body a little bit of

energy don't think top of a push-up

don't panic rock front to back try to

create one nice long piece from the

crown of the head

all the way to the heels then feel free

to stay here or lower on your knees just

like we did before we'll cross the

ankles if you want to inhale look

forward

connect with the lower belly as you

exhale elbows at a 45 degree angle all

the way to the belly mmm great release

the feet inhale Cobra exhale release

awesome curl the toes under press back

up to all fours and then continue to

peel up through the tail downward facing

dog check in with your breath

rather than doing downward facing dog

today can you just embrace one sensation

at a time checking it I like to imagine

it as this nice long scroll and I'm just

going down through my checklist but I

was an only child so it was really why I

do stuff like that all right here we go

drop the left heel lift the right leg

high right toes down lift from your

right inner thigh strong here connect to

your strength big breath in exhale bend

your right knee slowly shift your weight

forward right knee hugs in towards the

heart and then step it up into your

lunge great lower the left knee down

today and if it feels good and only if

it feels good you might just play here

walking the left knee back just a hair

now check out front

egg front knee over front ankle and then

we embrace the stretch here take your

right thumb to your right hip crease

pull the right hip crease back and might

widen your stance like it just did mine

stay present with the sensations and

remember your mantra

go ahead and uncurl the back toes press

into the top of the back foot press into

the left fingertips here or left palm

right thumb is still on the right hip

crease let that turn you taking the

heart towards the right side of your

yoga mat stay here right thumb on right

hip crease or send the right fingertips

back just reach press into the ball

joint of the right big toe big breath in

here and exhale back to Center

awesome press into all ten fingers curl

the back toes under inhale lift open

your heart exhale plant the palms step

it back plank slowly lower to the knees

or keep them lifted we hug the elbows in

45 degrees as we bend belly to the earth

tops of the feet to the mat inhale Cobra

nice and low and exhale release curl the

toes under press back up to all fours

and then peel it up downward facing dog

big breath in here big breath out press

into your knuckles walk the two big toes

together this time reach the right heel

down towards the earth as you inhale

lift the left leg up high try to turn

the left toes down towards the Earth or

even towards the right side of your yoga

mat lift from the left inner thigh

inhale in strong connect to your

strength exhale bend the left knee

squeeze it up and in as you roll through

that right foot step it up into your

lunge lower the right knee catch your

breath if it feels good and only if it

feels good to walk that right knee back

just a hair and then find your alignment

front knee over front ankle

hmm the fingertips on the mat we bring

excuse me right fingertips on the mat we

bring the left thumb to the left hip

crease pulling back here at my widen

your stance and come off the back toes

press into that back foot strong and

maybe you just stay here careful not to

collapse in the head or the neck maybe

you reach the left fingertips all the

way back breathe into the armpit chest

nice strong breaths here and then

dialing it back to Center all ten

fingerprints come to the mat we curl the

back toes under lift the back knee

inhale let your heart radiate forward

runners lunge beautiful then exhale

plant the palms optional vinyasa here

you can take it straight to down dog or

you step the left toes back and you move

through a little flow this time it could

be chaturanga to updog or repeating that

belly to Cobra then we meet in downward

facing dog so more on that vinyasa

moment tomorrow when we do Sun

Salutations big breath in big breath out

as you lower the knees come onto the

tops of the feet and take it to a

child's pose fingertips reach back

forehead to the mat allow the weight of

the shoulders to round and release take

a rest

press into the tops of the feet and

slowly reach the fingertips forward

press into the palms and nice and slow

we'll come back up negotiating making

our way to a little Lions pose or little

Lions breath so the knees are going to

go as wide as the yoga mat I figure if

you can get through some Lions breath

the first week of your journey we can do

anything so coming into the full shape

today if you're not able to come into

this shape tending to the knees or maybe

the feet are really tight you have

options you can sit on a block to lift

you or a blanket is nice rolled up

behind the knees just to give you a

little space you can also come on to the

toes here for a little lift so wherever

you are lengthen through the torso and

we're going to take our fingertips

forward then from here go ahead and turn

your left fingertips towards your body

just check it out there just one at a

time here to start so chances are if

you've never really if this part of the

body means some awakening you're not

going to get too far but in time you'll

be able to bring the palm to the earth

so just play here but be super mindful

notice if the thumb is wanting to creep

in so if you can keep the thumb nice and

straight and then gently come off that

and release now we'll do the same thing

on there on the right side turning the

right fingertips around you might just

stay on the right fingertips here

breathing into the forearm or maybe you

come all the way onto the palm really

mindful of that thumb

big breath in big breath out great will

come off the right

take a second to wiggle the fingertips

now if you draw circles with the wrists

if you need to I'm preparing for lion's

breath let's just go for so if this is

too much for you in the arms you can

just do this on claws claws or even

fists right so prepare yourself here

careful not to collapse into the earth

wherever you are what we do is we take a

big breath in through the nose and on an

exhale we send our gaze up towards the

third eye right in between the two

eyebrows you can even close your eyes

and do it if you feel like a dummy but I

say just go for and on the exhale we

reach our tongue out towards the earth

towards the chin we press away from the

yoga mat and we let out a nice cleansing

breath it looks like this Wow don't hurt

my jaw okay so let's give it a try ready

two three of these and just see what

happens right can you embrace it can you

can you just embrace Rhea big inhale

exhale Lions breath tongue out awesome

two more and last one awesome super

fierce walk the palms out child's pose

hmm what just happened

and pressing into all ten knuckles we

press into the tops of the feet so press

in your foundation for every transition

connect and we'll come back to all fours

take your time getting there when you

arrive we're going to find those

goalposts arms and if you need to come

off the wrists so if you're new to

practising your wrists are like then

feel free remember to take take moments

on your own to rotate the wrists and

just really tend to it rather than

giving up or you know getting pissed off

you need to you need to take

responsibility you need to come off the

wrist you need to massage them when you

need to remember how powerful the mind

is okay wrists underneath the shoulders

knees back underneath the hip points

here we go I'm going to inhale extend my

right toes out long lift from the right

inner thigh hug the lower ribs in and

then slowly reach your left fingertips

out as if you're trying to shake

someone's hand then plug the left

shoulder inhale lift and lengthen exhale

rounding it and nose to knee only three

of these you got it inhale extend exhale

nose to knee how's your foundation

inhale extend pressing into the top of

that back foot exhale nose to knee

inhale extend and exhale back to all

fours well same thing on the other side

slide the left toes out hug energy into

the midline hug the lower ribs in so

kind of knit them together so if they're

just kind of splaying out here remember

that tabletop position well and then we

lift the back leg up don't forget about

your foundation top the right foot

pressing into the left palm as you

inhale reach the right fingertips

forward plug the right shoulder in if

you're shaking someone's hand here and

then plug it in and here we go we flow

inhale exhale nose to knee

inhale keep it nice and slow extend

spread the fingertips spread the toes

exhale nose to knee inhale extend exhale

nose to knee rounding through the spine

keep checking your foundation in

hellicksen oh exhale release

awesome swing the toes to one side come

to seated great work my friends we're

going to take out little thriller arms

here so just bring the legs to a nice

sukhasana again crossing the ankles

practicing with the heels a little

further from your base and then thriller

arms should feel good loop the shoulders

breathe into the muscles of the forearm

fingertips down great then release palms

come to the earth we'll extend the legs

out long and come to lie down

so get comfy here tuck the chin into the

chest lengthen through the back of the

neck then we'll slide left knee up

towards the sky sole the left foot on

the mat lift the right leg up high and

then we'll cross bending it the right

knee just crossing the right ankle over

the left thigh reclined one-legged

pigeon here is you press off of your

left foot and interlace the fingertips

behind the left thigh breathe here stay

bright in the feet so just a little

energy in the feet here and then we

squeeze the legs up towards the heart

keep the neck nice and long if you find

that a little you know sway back and

forth feels good by all means so find

what feels good here you might even

press the right elbow into the right

inner thigh and then take at least a

couple breaths to just imagine your left

foot on a wall here so left shin

parallel again squeezing up

take a nice deep breath in use your

exhale to release and we switch right

foot to the ground

left leg crosses up and over cross your

left ankle over the top of the right

thigh stay relaxed through the shoulders

my friend all that stress and tension

that we build up in the neck and

shoulders let's keep it soft and mindful

here the practice of awareness so good

okay here we go pressing up off the

right toes interlacing behind the right

thigh this time and acknowledging and

bracing the fact that you know each side

is different I was in a little bit of a

car wreck not too long ago and I'm fine

but you know really did kind of shift my

body especially my right side of my left

side so you need to stay present you

need to honor what's what and it can

change from every every day every

practice one to the next

binding gentle rocks eventually finding

that right foot up against an imaginary

wall here right shin parallel open in

the chest relax through the shoulders

big breath in good exhale release use

your breath to release both feet come to

the mat i interlace the fingertips

behind the head you didn't think we're

going to get out without a little core

even though we already did court to

extend the thumbs elbows nice and wide

scoop your tailbone up and press off

both feet shins parallel this time again

both feet up against the wall inhale in

exhale lift inhale lower elbows nice and

wide exhale lift inhale lower exhale

lift and keep it going keep a nice

amount of space between your chin and

your chest

imagine a juicy mango or something there

keep your gaze straight up and maybe

slightly back so again resist the urge

to crunch here and one more inhale lower

exhale lift this time stay lifted extend

the legs up high inhale in exhale slowly

lower the right heel down not going to

do a lot of these scissoring legs back

up to Center inhale and exhale slowly

lower the left leg down inhale back to

Center keep the elbows wide neck nice

and long you can use your thumbs to

gently tug the back of the head out keep

lots of space and two more times on your

own scissoring the legs we got this

lower back is super flush with the mat

my elbows are wanting to come in keep

yours nice and wide here we go one more

embrace that Shay

let's Rumble here we go and then after

you're done take a second to hug the

knees into the chest crawl the shoulder

blades in and underneath you and then

we'll bring the soles of the feet

together knees super wide soup Tabata

con awesome soar great take the hands to

the belly here give yourself a little

pet and then arms rest gently at our

sides whenever you're ready

Dannielynn through the nose exhale out

through the nose keep it in the nostrils

in through the nose

I embrace marrying the breath the body

with the mind the power fought so we

move all this energy around in our

practice and so by just experimenting

you may not even be your thing just

experimenting with intention mantra

affirmation even in the most simplest

way checks our thoughts kind of guides

the mind the Manas back to the energy

then it allows the energy to be used and

directed to a place that serves you

right we've all been there just like oh

my god being so crazy stay here as long

as you like six Tabata can awesome

that's the shape here

cobblers pose or reclined cobblers pose

or begin to extend the legs out long

windshield wiper the toes back and forth

a couple times if it feels good and then

let it all go

way to show up today thanks for sharing

your time your breath and your practice

with me see you for day 4 namaste

you