hello my sweet friends and welcome to 30

days of yoga camp I'm Adriene and today

is day 4 ready to get the juices flowing

with the mantra I awakened let's get

started

all right so let's begin in sukhasana

today crossing at the ankles again and

giving yourself a lot of space here you

might take the fleshy part of the

buttocks to the side and right away

today we're going to draw the palms

together at the heart so just take a

second to get settled in day four

perhaps it was a little trickier to get

here today

perhaps you're raring to go just take a

second to scan the body notice how you

feel close your eyes for just a moment

and begin to bring your attention to

your breath so it's easy to kind of shut

a shortcut or I was going to say a short

circuit with the breath here so just

take a second to play there's no right

or wrong you don't want to hit your mark

just noticing your breath and just

noticing your breath activates this

awareness and your breathing you might

drop into a pranayama technique that you

know or you might just let it flow in

and out like taking a sip of water when

you're thirsty taking your vitamins your

vitamins

then again with the eyes closed trust

the video trust yourself let's take a

second to consider what you want to wake

up so the mantra today is I awaken and

before you're quick to judge you're like

oh it's cheesy or hokey for reals

what do we want to wake up so if you're

having a little trouble here you know

finishing that sentence today it might

just be I awaken and you use the Sun

Salutations to connect to the light

within and that's good so this

opportunity to go a little deeper here

and after you set your intention you

have your mantra go ahead and bow the

head to arch stretching through the back

of the neck should feel good and confirm

your intention repeat one last time to

yourself i awaken are finishing that

sentence what do you want to wake up

big breath in to confirm it big breath

out as you lift the head lift the heart

and bring the fingertips to the earth

awesome

bat the eyelashes open maybe take a

second to stretch the skin to the face

even a yawn the whole neck circles and

then here we go

go ahead and take your pinkies to the

back thumbs to the front so that this

part of your armpit chest can lift and

the elbow creases are pointing forward

so if you're here or here you know just

a little attention to detail here then

inhale sit up nice and tall exhale

grounding through the sitting bones

shoulder blades draw in so you might

even walk your pinkies a little bit

forward again inhale sit up nice and

tall so working from the inside out

let's begin to wake up the body with the

breath and again inhale in sit up nice

and tall and then exhale maybe the

pinkies or the fingertips crawl a little

bit further back if the pinkies will

think the pinkies can come all the way

together that's great

but no need to rush it here and I'm

going to show you guys that we don't

need to always cram into the poses here

we can kind of keep that space soft and

easy big breath in big breath out as you

draw a line with your right note with

your nose past your right shoulder it's

going to say your right nose

okay so we're taking a chin parallel to

the earth here and drawing a line with

the nose past the right shoulder this is

where it's helpful you can see the

rounding my shoulders to keep that

opening pressing into the pinkies thumbs

forward pinkies back now close your eyes

here and lengthen from the crown of the

head if you can imagine this line from

the crown of the head all the way to

your left hip connecting to the energy

of the body and then dropping through

Center chin to chest

and inhale lift back up here we go again

inhaling keep lifting up through the

heart press and all ten fingerprints

into the left inhale exhale drawing a

line with the nose past the left

shoulder here trying to keep the chin

parallel to the earth so that's really

just for awareness it doesn't have to be

you know anything in particular just not

collapsing and not lifting but keeping a

nice neutral nice and long in the neck

getting a nice stretch in the arms here

breathe breathe breathe

maybe closing your eyes seeing this line

from the crown of the head that reaches

up towards the sky all the way to the

right hip point and again if that if you

don't connect with that as to you know

esoteric or just not connecting today

that's okay a lot of people

participating in this video so if you

don't catch everything or if everything

doesn't speak to you it's totally cool

big breath in and big breath out as we

come back ah release the arms this

should feel good here as you give

yourself a hug right arm on top of the

left oh yeah baby walk the fingertips

behind behind - watching my mic to the

shoulder blades here give yourself a big

hug careful not to collapse hmm

lift the chest big breath in exhale

release and other side left arm on top

crawling the fingertips behind give

yourself a little massage and then again

lift the chest big breath in and big

breath out - release awesome let's come

to all fours take your time getting

there this time is for you so II even in

the transitions time is precious and joy

move mindfully keep breathing

come to your tabletop position knees

underneath the hip points wrists

underneath the shoulders press away from

your yoga mat soft bend in the elbows

then remember that lift in the

fit chest that we just had when the

fingertips were behind so if you can

find that even here so no collapsing

I'll give you just a couple moments to

explore here hugging the lower ribs in

making sure the neck is bright and then

we'll check this line from the crown of

the head to the tip of the tailbone by

lifting the knees inhale in exhale press

into everything that is touching the

earth your foundation and let the knees

hover we're not going to be here long

great to strengthen full body notice if

your spine is in one nice long piece

it's organized or is it kind of

collapsed can you find support from

within one more breath here you got it

gaze straight down and then exhale

release awesome cat cat inhale drop the

belly exhale around the spine moving in

your own time creaky old floor is back

on day for half the people participating

right over like this woman is crazy and

that might be true when you get bored

here or tired of my creaky old floor

jokes I invite you to take it for a

little ride so so you might come stretch

side to side maybe your calves are sore

maybe you've taken up something else

recently like cycling or running or

maybe you just wore the wrong pair of

shoes stretch through the feet so I'm

just guiding you to kind of a starting

point and then it's really up to you to

listen to your body maybe you come all

the way forward maybe your abs are a

little sore this feels good and maybe

you come all the way back

maybe you're keeping it pretty

traditional so keep it going and in your

own time you'll choreograph your way to

downward dog so don't just drop what

you're doing and head down dog connect

it my friend

then we find what feels good here

peddling it out finding that connection

with the palms pressing into the fleshy

part between the index finger and thumb

remembering to smile every now and again

or at least tap into a little inner

smile sense of humor even helps where's

your breath one more inhale in here

exhale heels down they don't have to

touch the earth good slow walk to the

front enjoy rolling through the feet

negotiating with the hands we'll meet in

forward fold

taking a couple extra breaths here today

letting any stress or tension anything

that's bothering you maybe you've been

fretting about something someone let

that roll off the shoulders off your

back anyway you've been carrying just

let it roll off take a couple nice

loving breaths here

and cultivate awareness and the soles of

the feet bend the knees we awaken the

lower back body with lots of love big

breath in big breath out

slowly roll it up see how slow you can

go today

enjoy

when you arrive start looping the

shoulders forward up and back keep a

soft bend in the knees if you can hear

notice if you're clenching in the toes

and then we'll press in all four corners

of the feet

find that integrity in the lower body so

draw energy up from the arches lengthen

the tailbone down consider this upward

current of energy through the front body

and then this grounding energy in the

back body again there's this upward lift

through the front and this grounding

through the back and to test that out

we're going to swim the fingertips

around

interlace draw the knuckles down

shoulder blades squeeze together oh yeah

and then a way maybe the palms come

together but don't force it give it time

let it unravel soft knees here not

locked again tailbone lengthens down

feel that upward current of energy in

the front body and then the grounding of

the back body one more breath here

knuckles down and maybe away and then

we'll release give yourself a hug right

arm on top

inhale lift the chest exhale release

give yourself a hug the left arm on top

and he'll lift the chest exhale release

awesome time to awaken the light within

we're going to salute the Sun with a

little Sun Salutation variations I

invite you to move with your breath

especially if you're new to the practice

maybe slow it down so you don't always

have to move at my tempo let's see what

happens

soft knees inhale we reach up exhale

bend the knees forward fold again try to

slow it down so if you're used to a lot

of flow this will be great for you to

slow it down a hair here inhale moving

with your breath slide up to flat back

position and then exhale forward fold

good fingertips come to the mat we're

going to step the right foot back just

find a nice little lunge here inhale

look forward exhale plant the palms step

it back to plank inhale look forward

exhale slowly slowly slowly lower down

to the belly inhale come up to Cobra

exhale release

pressing up to all fours or to plank

so Yogi's choice and then to downward

facing dog

hmmm good step the right foot up into

your lunge inhale look forward

then exhale rock that back foot up to

meet the front you got it

gorgeous inhale halfway lift exhale fold

inhale bend the knees reach the

fingertips all the way up full body

stretch here take your time inhale reach

reach reach reach reach and exhale hands

to heart head over heart heart over

pelvis no gripping in the toes just

check yourself here for a second here we

go again soft knees inhale reach for the

sky exhale forward fold inhale halfway

lift take your time exhale bow

fingertips come to the mat this time I

step the left foot back inhale open the

chest towards the front of your yoga mat

and exhale plant the palms slide the

right toes back you can always lower the

knees here belly to Cobra or maybe you

play with shifting your weight forward

lowering halfway chaturanga to upward

facing dogs who have lots of options

here repeat that belly to Cobra inhale

in exhale to all fours or to plank

inhale in again exhale downward dog nice

everyone big breath in as you step the

left foot up into your lunge exhale

inhale look forward and here you go

rocking the back foot up to meet the

front forward fold inhale halfway lift

move with your breath and exhale float

it down inhale reach for the sky press

away from the earth full body experience

here enjoy enjoy and exhale hands to

heart i awaken maybe it's just I am

awake maybe just think about what I want

to wake up what part of my life don't

wake up or am I just waking up my body

starting there and then watching it

unfold here we go again soft knees

inhale reach it enjoy this move exhale

down you go rain it down inhale halfway

lift long neck exhale bow this time

plant the palms step or hop it back to

plank top of a push up feel free to

lower the knees here inhale and look

forward exhale lower down belly to Cobra

or chaturanga to upward facing dog use

the inhale to open

heart and exhale to release inhale back

up to all fours or plank exhale down dog

good drop the left heel inhale lift the

right leg high exhale squeeze it up and

in towards your heart gaze straight down

step it up into your lunge

this time we'll pivot on the back foot

and find warrior one take your time

getting there stacking front knee over

front ankle powering through that back

foot back edge and then when you're

ready

finding the fingertips reaching towards

the sky go through your checklist here

warrior one if you're dressing to want a

lot going on more than meets the eye

charge the left inner thigh breathe deep

here maybe bring the palms a little bit

wider than normal so the shoulders can

relax down keep the heart lifting big

breath in big breath out as we pivot on

the back foot you got this hug the inner

thighs to the midline and then we rein

it back down to our lunge awesome plant

the palms

set the right toes back move through

your flow so it might be a little

different for you each day moving with

the breath we'll meet and downward

facing dog

rock on drop the right heel lift the

left leg up high big breath in big

breath out as you squeeze left knee up

and in towards the heart gaze straight

down connect to your strength here you

got it and step it up pivot on the back

foot find that heel to arch alignment

here just to start and we'll roll it up

pressing into the knife edge of that

back foot finding my alignment checking

out where the body is at today and then

you can always widen your stance a

little bit if you need to tailbone

lengthens down when you're ready find

that reach to

this guy warrior one a wonderful pose to

wake up the physical body and also start

to kind of tease that the mental body

the mine right there's a lot to focus on

here so you can give the thinking mind a

little bit of a break stay calm stay

focused on the breath inhale maybe you

bend that front knee a little more maybe

you activate through the torso the side

body the lift your heart and then exhale

pivot on the back foot trust as you rain

it down nice and slow stay focused on

the breath here come to your lunge

inhale exhale rock the back foot up to

meet the front forward fold

he inhale halfway lift exhale bow inhale

reach for the sky exhale hands to heart

take a second here to just close your

eyes and observe your breath nice and

easy

give thanks for this moment the

opportunity to connect mind and body and

then bring a little bit of attitude to

this next one a little bit of your

spirits we connect mind body and spirit

we're making it cool again guys here we

go soften the knees inhale reach it up

this time fingertips kiss overhead or if

you're feeling adventurous give it a

cloud down you go

bend the knees forward fold inhale

halfway lift exhale bow bend the knees

plant the palms step or hop it back to

plank you got it nice and slow slow and

steady wins the race

so they say and moving through your

vinyasa again we can be on the knees

here remember hugging the elbows into

the side body or play with those 45

degree angles gaze straight out inhale

find your heart opener careful not to

crunch the back of the neck so long

through the back of the neck on an

exhale melt or down press back to all

fours stick with me guys

stick with me or maybe to plank take a

deep breath in and exhale to down dog

here we go again warrior one inhale lift

the right leg up high exhale squeeze

nose to knee this time try to touch your

right heel to your right butt cheek I

said butt cheek on YouTube sorry glute

gluteus step it up pivot on the back

foot rise up strong warrior one inhale

reach exhale pivot on the back foot

rein it down keep the heart open chest

open plant the palms step it back move

through your vinyasa here find what

feels good and take it to down dog hard

work here drop the right heel lift the

left leg up high you got it

connect to your strength awaken their

power left heel to left glute gaze

straight down press

away from your yoga mat and then step it

up pivot on the back foot rise up strong

warrior one you're doing great try to

control your breath inhale and reach

exhale with control hug the inner thighs

to the midline pivot on the back foot

and reining it down try to keep the

front body nice and open

great plant the palms step the left toes

back and we flow inhale open your heart

this time exhale to Child's Pose so we

can swim the fingertips around and allow

the forehead to kiss the earth observe

your breath take a rest

beautiful slowly press into the tops of

the feet tuck the chin slowly roll it up

thriller arms here just to counter the

wrists work here pulling the shoulders

back to go a little deeper you can take

the right thumb to the center of the

left palm and then press that thumb out

finding deeper stretch here and the same

thing on the other side left them to the

center of the palm I'm finding that

stretch here keep breathing nice long

smooth deep breaths then we'll release

shake it off back to down dog last leg

here stick with it you got this you have

this here we go from down dog from down

dog we'll take a deep breath in once you

arrive and we'll use the exhale to bend

the knees inhale look forward and hop to

the top jump to the top or you can

repeat the slow walk from before so it

doesn't matter to me have plenty of days

30 days of yoga to play with transitions

and mix and match then inhale halfway

lift exhale bow inhale reach for the sky

and exhale hands to heart back up we go

inhale reach exhale rain it down inhale

halfway lift exhale bow this time we're

going to walk the feet out to the edge

of the mat and then go ahead and walk

the toes out so they're spilling just

off the mat and then from here I'm going

to bring my fingertips forward bend at

the knees and slowly sink the hips down

so we remember the mantra here remember

what you're trying to wake up stimulate

rock a little side to side here you're

going to feel this in the hips of course

but also see if you can

connect muscles in the legs and the feet

and then when you feel like it when you

feel satisfied with a little movement

come to find this lift in the heart

maybe the palms together so this will

look and feel a little different for

everyone you can if you have a block you

might take the block and sit on it

that's nice and if the heels are not

coming down to the mat who cares keep

the heels lifted you get extra work in

your feet which is great great so nice

so that's the thing we kind of have to

shift our minds like when you can't do

something you can't quit you can't give

up and you have to or you know you can

have toxic thoughts because you're human

but you have to understand that those

toxic thoughts have an impact

take one more breath here lifting the

heart pressing the legs into the arms

the arms into the legs and then we'll

release gently swim the fingertips

behind and come to seated so we're going

to bring the feet together here arches

and feet together just take a second to

shake it off if you need to and then

when you've arrived we're going to bend

the right knee and bring the right heel

in head to knee pose here we come

so left toes point up towards the sky we

firm down through the top of the left

thigh bone inhale reach for the sky and

for this variation today just a little

counter post what we've done before

inhale reach up exhale dive over towards

the left side of your leg here grabbing

either em at the left you know left of

the shin here or maybe the left ankle so

before you go flat just taking it over

here you might even reach to grab the

outer edge of the left foot so you're

either grabbing onto your pants' here

finding a little twist all different

levels meanwhile top of the right thigh

is grounding down and we're breathing

enjoying this time for self feels good

tending to it then we'll release here

and go for head to knee it's just an

action so you might not get there but

just an action great for the internal

organs here especially when you breathe

deep

we'll slowly release and take it to the

other side right leg extends left knee

bends as we bring the left heel up and

in find your foundation even here right

toes up towards the sky and when you're

ready reach reach reach top of the left

side grounds down and then taking it up

and over to the outer edge of the right

leg

so wherever it lands for you

just three iterate cuz I want all my

friends all my homies to feel taken care

of it could just be here man I could

right it could be right here you could

have a lot of work going on in the back

body so you could be here so be where

you are at today stick with it you got

it breathe and then flatten it out

whenever you're ready belly comes to the

top of the thigh that may not be for you

today but that's just an action of

thinking up and over and melting head to

knee pose so you can just imagine

actively drawing down through the left

thigh here and we slowly release awesome

send the left leg out loud bring the

palms together interlace index fingers

stay pointing forward like Charlie's

Angels here we draw the shoulders down

we point the toes so I really pointed

toes it's always flexion or softness so

pointing the toes firming through the

tops of the thighs as you slowly roll

down when you have that breaking point

laugh smile life is good it's awesome of

you to be on your yoga mat today so just

notice point point point reach and then

eventually we come to flat back reaching

arms up and overhead and exhale bending

at the elbows like two football

goalposts that would be one goal pose

like a football goal like cactus arms

and then you can soften through the feet

awesome

take a second maybe to windshield wiper

the feet or even moving the toes front

to back is nice sometimes if you're

feeling any compression or any fuzziness

in the lower back body press into the

soles of the feet lift your tail and

send it towards the front under

and then release back down awesome we're

going to end with some circles in the

hips so keep the left leg heavy here

backs of the hands on the earth I'm

going to slowly bring my right knee all

the way up across my body and then

around and down so peek at the video as

long as you need to and then you're off

drawing big circles with the hips bonus

points if you synchronize with your

breath inhaling and exhaling and

reversing the circle coming up around

the opposite side crossing over sliding

back down letting it begin to release

here so takes a while to get the hang of

this for whatever reason but once you

get it feels really great kind of

staying soft in the feet we'll switch to

the left leg whenever you're ready

crossing over around outer edge of the

left foot comes to the mat and comes

down and we keep it going when you get

the hang of this it feels really awesome

it's like a mind game like how could

this feel so good close the eyes and

then reversing you should be able to

hear your foot sliding closing your eyes

really helps you connect to the

sensations in that hip socket this might

be a great place to return to your

affirmation

or just enjoy the sound of your breath

great when you feel satisfied we'll send

the legs out long take a second here to

just restore can keep the arms where

they are or begin to slide them down

gently at your sides and allow the

fingertips to soften toes feet ankles to

relax inhale lots of love in exhale

relax the weight of your body completely

and fully into the mat

awesome work today my friends thank you

so much for sharing your time your

energy and your breath with me know the

others practicing around the world

great work we'll see you tomorrow day

five awesome job namaste

you