- What's up guys?
Welcome to 30 days of yoga camp.
I'm Adriene and it's day 16.
I'm superexcited.
The mantra today is awesome.
"I enjoy."
Giddy up!
(orchestral music)
Okay, today we're going to begin
in extended child's pose.
So bring your knees as wide as your yoga mat,
big toes to touch.
And then walk your hands out (sighs).
Finally, our yoga practice.
Here we are.
Today's practice is short and sweet.
The mantra is, "I enjoy."
So as you settle into your little cave here,
spread the palms wide with awareness.
Tug the shoulders back just a little bit.
Melt the heart.
So just notice if you're gripping anywhere
around the chest or the shoulders
by going through your checklist.
(breathes deeply)
Close your eyes, begin to deepen the breath,
and say to yourself, either out loud
or in your mind,
"I enjoy."
If that doesn't hit the spot, then maybe shift around a bit.
I choose to enjoy.
I choose to enjoy this practice.
I choose to enjoy my day.
I choose to enjoy the struggles, even,
that live throws at me.
What I've chosen today is ...
I choose to enjoy the ride.
Because it's day 16 and I just got my license! (laughs)
I'm going to enjoy the ride.
Okay.
Slowly rocking the head a little, side to side.
Keep it nice and slow, massaging
through the brow bone here, stimulating
that third eye, if you will.
And then bring it back to center.
Again, say to yourself, "I enjoy."
Or, "I choose to enjoy."
And then moving in a circle, inhale slowly,
press into the palms, come forward,
(breathes deeply) exhale around and back.
If it feels good to curl the toes here, please do.
If it feels good to open the eyes, please do.
Spread the palms.
Enjoy the sensations in the body.
Get in there.
Shine some light in the dark places.
Reverse your circle.
Find what feels good here.
And then when you feel satisfied,
send it all the way back.
Child's pose.
Big breath in here.
Enjoy a nice exhale out throw the mouth. (deep exhale)
Good.
Press into the top of the feet,
inhale, come back up.
We'll walk the fingertips out just a hair here.
Press into the tops of the feet,
and then inhale.
Rock the pelvis, tailbone up towards the sky,
reach your finger ...
What fingertips?
Right fingertips forward.
And then on an exhale, keep the tailbone
reaching towards the sky as you thread the needle here,
right arm comes underneath the bridge of the left arm,
we come to rest on the right ear here, and we
choose to enjoy, pressing left palm
into the earth if that feels good, maybe reaching
left arm towards the sky (sighs),
maybe wrapping around for a bind.
Maybe left palm on the sacrum here.
Breathe.
Press into the tops of the feet.
(breathes deeply)
And then gently unravel.
Smile.
Take it to the other side.
Tailbone up towards the sky, left fingertips
reach, stretch through the left side body,
and then here we go, threading the needle here.
Resting on the left ear, pressing into the tops of the feet.
This helps protect the knees, so stay nice and aware
in the toes and the tops of the feet, always.
Finding what feels good.
You can close the eyes here, or you might open your eyes
and enjoy the view.
The art that display itself
in the everyday.
That's one of the other reasons I love yoga,
is just ...
I tend to enjoy my life more, I think, than most people
because I'm awake to that beautiful ...
like, I can't remember that type of green,
but it's like a neon green leaf
amongst a bunch of brown leaves
against this blue backdrop.
See?
Anyway, maybe I'm crazy.
Pressing into the tops of the feet, come back to center.
And before we come off the knees here,
we're going to turn the right fingertips in,
press away from your yoga mat,
breathe. (breathes deeply)
And then bringing right fingertops back,
left palm round, press.
And then bringing the left fingertips back,
walking the knees in, back underneath the hip points,
and sending it to your down dog.
Press into the index finger and thumbs,
and the hips up high.
Big breaths here.
Stretching through the side body,
stretching through the legs.
And then slowly lowering down.
Awesome.
Cross the ankles.
Use your palms to walk yourself through.
Yay.
And we'll come to a nice cross-legged position.
Sorry.
Palms to the tops of the thighs or the knees,
inhale, lift, and lengthen.
Exhale, grounding, shoulders down,
elbows down.
Right ear over right shoulder.
Close your eyes, maybe repeat the mantra.
And then left ear over left shoulder.
Repeat the mantra.
Great.
Inhale back to center.
We'll unravel the legs,
toes are pointing forward.
We swim the fingertips back.
Fingertips towards the heels here,
or towards the front edge of your mat.
I'm going to loop the shoulders,
and inhale, lift up to a table.
Make sure your palms are wide enough
so that you can press on all ten knuckles firmly.
Lifting hip points up, inhale,
press in all four corners of the feet,
and then exhale, slowly lowering down.
Two more just like that, you got it.
Inhale, lift,
hugging the elbows in,
lifting, lengthening through the crown,
breathe.
And let's check out one more.
If that's too much on the wrists, you maybe
use your one more to do thrill the arms.
Just checking it out.
Oh, my arms.
Yeah.
And then release.
Great.
Take a second to just catch your breath here,
hook the elbows on the knees.
Maybe it's more neck circles, maybe it's
creaky old floor.
Cool.
And then we'll cross the ankles, come back to all fours.
So keeping it nice and low to the ground today.
Pay attention to your foundation.
Press away from your yoga mat.
We want to build ...
So we're not doing any plank today,
yay, but we want to build just a little heat,
a little fire in the belly, so press away
from your yoga mat, and let the knees hover.
Lengthen from the crown of the head.
Press away from the earth.
Big breath in, big breath out.
One more breath here.
Inhale in, draw the lower belly in,
and exhale, release.
Awesome.
So we want to send the right toes out,
find that stretch.
Extension through the right leg,
sit bone to heel connection.
Then stay firm in your foundation
as you trace a line with your right toes
all the way over towards the left.
Then take your head,
and bring it over towards the left side of your mat.
Crown of the head extends.
Maybe you take a look at your right heel.
Breathe.
Last but not least, actively draw the right shoulder
down and away.
Press into all ten fingerprints evenly.
Even that pinkie.
And then slowly back to center.
And same thing on the other side.
Stretch it out, sit bone to heel connection.
(breathes deeply)
And then tracing, big semi-circle over
towards the right side of the mat.
Pressing away ...
So if you're collapsed here, this is kind of
pooh-poohy.
Press away from your yoga mat.
Soft bend in the elbow.
Especially if you tend to lock in the elbows.
If you're flexible there, then ...
Soft bend, press into all ten fingerprints.
Maybe you take a look back at your left heel.
Strong, strong, strong.
And then softly release.
Great.
Drop the elbows where the hands are.
And then curl the toes under, and send it back.
From here, forehead kisses the mat,
and wrist relief.
Bring the palms together, up and overhead,
little namaste shark fin.
If this is too much for the feet at this moment,
come off the toes, send it back.
(breathes deeply)
Maybe walk the elbows a little forward.
Maybe you move the fingers here,
rotate the wrists.
And then we slowly release the fingertips down,
palms down.
Inhale, carve a line with your nose.
Look forward.
Exhale.
Slide into home. (makes whooshing noise)
(laughs)
Probably going to regret that.
I've never done that before.
That was fun.
Okay, we come to a little slumber party shape here.
Bend the knees.
Just come on to your elbows here,
and kick the feet.
Stretching through the qua ...
Quads.
And then release the hands back down.
Draw the shoulders away from the ears.
And then we're going to slowly
reach the left toes back, so straighten
through your left leg.
And then right knee's going to bend up here.
So we've got a half, half froggie pose here.
So stay here, and see if you can grow
a little bit taller through the spine.
So think sphinx in the arms.
And ...
breathing here.
This will be easier for some than others,
depending on your hips.
And then walk the right hand out.
We're going to turn the left fingertips,
and then we're going to thread the needle again here.
Here we go.
This can be a little tricky on the video, but you'll get it.
Here we go.
Threading the needle.
Left fingertips in and underneath
the bridge of the right arm,
and then we open up.
Right fingertips out, and we enjoy this move.
You can center yourself on the mat if you like.
Come into your twist.
I enjoy.
Close your eyes, couple of soft, living breaths here.
So good for the body.
So good for the mind.
So good for ...
Your soul, I think.
Just taking away some of that ache,
filling some of that space with a little consciousness
and a little love.
Draw the right toes down.
Reach both fingertips up.
This is like a Martha Graham move here.
(sighs) Belly flop,
as graceful as you can.
Back to center.
Same thing on the other side.
So think sphinx arms.
Extend the right toes, right leg out long,
and then slide the left knee.
Bend the left knee, slide it up.
And press away from your foundation,
find that length through the crown of the head.
Breathe.
(breathes deeply)
What we're doing is so good, so good for the body.
I'm just, I'm enjoying this so much.
Press into the left palm, and then here we go,
threading the needle again.
Right fingertips come underneath
the bridge of the left arm, and
we open up, enjoy.
Opening up through the left wing this time.
We come into our twist.
Feel free to center yourself on the mat.
If you have a hoodie, this is even more enjoyable.
I don't know why I'm not wearing this.
Oh yeah, now we're talking.
What is it about a hoodie that is just so ...
(laughs) comforting.
Tell me.
Nice, long, smooth, deep breathes here.
(whistles softly)
Close your eyes, relax your jaw.
And then this time, we're just going to come to flat back.
So extend the left toes out.
Reach the arms up and overhead.
Center yourself on the mat.
Nice, full body stretch here.
Inhale in.
Exhale, release everything.
Now, if there's anything else you'd like to do today,
something you would enjoy in your body,
maybe it's a prana yoga practice.
Take this opportunity now ...
To fulfill that.
Otherwise, we take a second to release everything.
And enjoy a moment, where you give yourself permission
to do absolutely nothing.
Just a moment, even.
Just give yourself permission, here, now,
to do absolutely nothing.
What does that feel like?
Can you just enjoy a full ...
a full-on release?
A let go?
(breathes deeply)
All we can do is do our best.
Tend to it.
And try to enjoy.
(orchestral music)
Awesome work.
I'll see you tomorrow.
Take good care.
Namaste.
(music intensifies)