sup party people welcome to 30 days of

yoga camp I'm Adriene it is day 28 y'all

my my my day 28 time to celebrate that's

the mantra today I celebrate so think

about what you want to celebrate hop

into something comfy and let's get

started

all right dudes and dudettes let's begin

in a nice comfortable seat bring your

palms to your knees and we're going to

start with a little sway that's right

getting a little freaky here today and

day 28 because the mantra is I celebrate

now before you go and doesn't really

connect with me

all right don't connect with that I'd

like you to just take a little sway

notice your breath and then be real

about that judgment can you can you

maybe just find something to celebrate

today celebrate your body celebrate your

breath this practice of cultivating

self-love maybe there's something

specific in your everyday life that you

can celebrate having a job having the

day off Benji I celebrate Benji working

through hard times taking care of

yourself okay so you can ditch the suede

here and come up to a nice seat lift it

in the heart lengthening through the

crown of the head and just take a second

here to consider that I celebrate and

then draw your palms together Anjali

mudra at the heart lift your sternum up

to your thumbs and we say as we bow the

head to the heart the mantra today I

celebrate be brave be bold say it to

yourself or say it out loud feel this

nice stretch in the back of the neck and

then slowly lift the head up and dive

forward onto all fours cat cow inhale

heart shines forward we drop the belly

exhale we round

chin to chest nose to navel inhale drop

the belly exhale rounding through the

spine a couple more and then celebrate

your body celebrate your breath and

begin to freestyle here so you can veer

off the railroad tracks shaking hips a

little left to right

stretching the calves you might even

come all the way forward but I encourage

you to move super slow and mindful and

one way to kind of help with that is to

close the eyes and just draw your

attention inward paying attention to the

sensations as you begin to warm up the

body and engage engage from this

movement this play will send it to down

dog take your time getting there so

choreograph your own way there hmm

starting to give your mind and body

permission to improvise to work together

to stay present so that when you go to

public yoga class and you have an

awesome teacher guiding you you can take

their suggestion but also still stay in

charge of your own body drop the left

heel lift the right leg up high and

slide it all the way up and into a nice

low lunge lower the back knee keep the

left palm on the ground and nice and

easy breathe you open the right

fingertips up nice and easy release

right hand to the earth come back to all

fours send it back Child's Pose close

your eyes rest your hands or wrists and

begin to cultivate a deep breath here

you deserve it nice full breaths making

the most of this time for you your

practice

and then activate through the hands

press into the feet come back up curl

the toes under send it to down dog this

time drop the right heel lift the left

leg up and then send it up through to

your lunge lower the back knee right

hand stays on the earth and when you're

ready soften your tips as you reach

reach reach reach reach and then

activate through the palms spread the

fingers and celebration of you of me big

breath in and then we release plant the

palms walk it back to all fours and send

it back Child's Pose

all right so you're in your little love

cave here see if you can connect to that

you je breath here that's soft

restriction in the back of the throat

tip of the tongue comes to the top of

the mouth the roof of the mouth tip of

the totem comes to the top of the mouth

sorry sorry I was a theater kid don't

blame me sorry see if you can cultivate

a nice breath here audible breath and

then moving in a circle here we go

inhale you using that auto breath come

forward exhale around and back you might

spread the palms here you might spread

the hands whatever feels good inhaling

come forward exhaling around the back

move with your breath

waking up the hips waking up the

shoulders checking it with a head the

neck reverse your circle really syncing

up the with the breath here you got it

and then sitting it all the way back

wide in the knees as wide as your yoga

mat extended Child's Pose

let the heart melt stick with your

breath stay focused on the breath

and slowly sliding back to all fours

walk the knees underneath the hips

wrists underneath the shoulders

all right connecting to our strength

press away from your yoga mat press into

the tops of the feet firmly now check it

out so find your find your alignment

really strong inhale in lift your heart

between your shoulder blades and no

collapsing and slowly I'm going to press

on the top of the left foot and send my

right knee out towards the right so

right inner thigh is parallel to the

earth kind of the shape like a puppy dog

at a hydrant I hate to bring that image

in but just in case to help you because

I know you're doing this well while the

video is rolling press firmly into the

top of the left foot

connect to your right foot by spreading

the toes and then see if you can shift

more weight into your right hand so I'm

not just collapsing into your left try

to keep it even between both palms great

for the lower body the legs toning

toning the glutes the booty muscles big

breath in here press away from your yoga

mat and then release whew if you need to

come off the wrist for a second please

do and taking it to the other side

whenever you're ready find that strong

foundation hug to the midline and when

you're ready slowly begin to shift

lifting the left knee all the way up

trying to bring the left inner thigh

parallel to the earth strong breath here

spread your left toes make sure the neck

is not collapsing here nice and long big

breath and then slowly release great

walk the knees together send the

fingertips back Child's Pose just a

couple breaths here take care of your

wrists now you take your fingertips up

towards the sky or rotate circles

nice comeback to all fours

find your alignment all right pressing

away from the yoga mat will send the

right leg out long and then left

fingertips up forward plug it in you

know what to do here hug the lower ribs

in now check it out inhale in exhale I'm

going to bend my right knee back to

where I just was I'm going to bend my

elbow to the opposite side strong holds

here you got it press into your

foundation lift the right leg lift the

left elbow big breath in and exhale to

release

awesome work here we go right to the

other side the left leg extends right

fingertips forward full body

strengthener hair inhale find your

foundation exhale bend the left knee to

the shape we were just in and then bend

your right elbow out really working on

that energetic line from the crown to

the tail strengthening the whole body

the abdominal wall the glutes the arms

the legs of the back body

and release awesome work knees together

fingertips back we melt it down let your

shoulders relax here let your breath

move you

and then pressing the tops of the feet

here tuck the chin into the chest and

slowly roll it up big circles with the

nose here one way mmm and then the other

so big circles here close your eyes

again if you're tending to the knees you

can always come sidesaddle here or roll

up a little blankie behind the backs of

the knees after you feel like you've

worked out all the kinks bring the palms

to the tops of the thighs loop the

shoulders and sit up nice and tall again

see if you can connect to a little you

je breath here

inhaling and hearing that ocean sound as

you exhale quick little tutorial we have

a video for this but if you give a

little sound as if you're smelling your

breath nothing funnier than those two

funny things in the world for me it's

someone's blowing their breath because

you're like trying to catch it right you

like and then also pig nose which I

absolutely will not do on YouTube but

even the most gorgeous creatures in the

world they do the pig nose you know it's

kind of funny I don't mean to be mean

I'm just being financed what we used to

do as kids we would tape our noses

anyway tangent taking your breath this

breath sound and creating that same

breath so give it a try with the mouth

closed and then lifting the tint tongue

to the tip of the mouth and giving it a

try there there's also a video for this

but and I want to leave anyone behind

here if they want to play so give it a

second here and hero pose so what kind

of energy what a hero pose have this

kind of energy or maybe something else

let's play with the breath

once you feel like you got that ocean

sound going we call this the victorious

breath so it's appropriate that we play

with you je on our celebration day I

celebrate the breath once you feel like

you have it and we'll come back to all

fours even if you don't have it keep

playing walk the knees underneath the

hips

and with that eje breath inhale in pull

the toes under send it up and back with

your ujjayi keep you je going here

inhale exhale

inhale walk the right foot behind the

right hand with you je exhale walk the

left foot behind the left hand and relax

the head over take the hands underneath

the feet bring the toes right to the

wrists here countering that time on our

wrists here with a little massage of the

toes keep the ghujiya breath going here

so you're going to want to play with the

little UJ breath in day 29 and 30 so I

want to stay in the present moment but I

want to invite you to play with that

breath today it may not be the whole

time but just start to dabble why did I

say it's so annoying like that dabble

just start to play start to dub one more

breath here nice restorative posture

and we'll release nice and slow

plant the palms step the right toes back

followed by the left

nice and slow come to a plank posture

see if you can make the hip creases

really long here whatever that means to

you and then find that spike in the

heels you are strong you got this

celebrate your relationship with

chaturanga right the relationship that

we all kind of struggle with until one

day you don't and you're like how to

celebrate in you shift your weight

forward hug the elbows into the side

body chaturanga practice as you slowly

lower all the way down to the belly

awesome slide on to the tops of the feet

pull the elbows back inhale open your

heart Cobra baby Cobra exhale release

curl the toes under press it up back to

all fours or plank and then send it to

down dog drop the left heel inhale lift

the right leg up high exhale step it up

and into your lunge lower the left knee

and from here we're going to walk walk

walk the right foot over towards the

left

nice and slow coming into your

one-legged pigeon press into the top of

the back foot take your time keep the

right foot active inhale lift and

lengthen exhale fold take a second here

to find that Wu Jie breath maybe you're

on the forearms maybe stay lifted maybe

you have a prop to prop you up but

everyone close your eyes and a little

pranayama practice connecting to that

guru je bruh

and keep the breath going as you slowly

begin to press into the palms that come

out we'll bring bring the right hand

just in front of the right shin here and

don't collapse but press away from your

yoga mat here and then slowly you know

where we're headed if you practice me

before this this guy take a look back at

your left foot now don't reach over

there don't reach yet don't rush let's

take a look see if you can keep this

lift in the center channel this kind of

line that we've been playing with in

cherishing and now we're celebrating

from the crown to the tail the Dunda the

stick or the staff that holds this up so

you can keep awareness there as you

begin to look back at your left foot and

then you can keep both hands on the

earth if you're needing more stability

anywhere that feels good otherwise plant

the right palm here firmly left thumb

straight and take your left palm to your

left inner thigh begin to open up

through the armpit chest here open open

open

now you might just stay here might be

looking back at that lift left foot like

what's up girl what's up my buddy my

homie shut up bend the knee and then

maybe you reach back to grab that foot

just maybe but maybe you're just here

guys maybe you're like one day you and

me gonna connect it was just for fun

just well a little conscious party time

here stretching through the quad of

course but really I think finding this

beautiful lift in the arpa chest er so

good so wherever you are you can grab

this if you want to do other variations

great but let's just keep it nice and

simple with this awareness on the spine

breathe deep wherever you are

maybe you hook it

nice and steady in your breath still you

je and then if you did lift the leg see

if you can slowly lower it with control

and then we'll all slowly dial our heart

forward press into the palms curl the

toes under and you can either come back

to all fours or Yogi's choice you can

take that right leg all the way up into

a three-legged dog so we're on the knees

or taking it all the way up to

three-legged dog everyone take a big

breath in big breath out if you're in

three-legged dog join our friends we'll

meet meet everyone in all fours and then

take it back Child's Pose

optional vinyasa here so you want so if

you want more heat today go ahead and

take a vinyasa there otherwise Child's

Pose

so I don't take care of everyone move in

a way that feels good listen to your

heart

mmm engage the foundation come back to

all fours and then make your way to down

dog

nice and easy we'll drop the right heel

this time lift the left leg up high

big breath step it up into your lunge

lower the back knee and then nice and

slow nice and conscious walk the left

foot over towards the right side of the

mat we come down into our one-legged

pigeon here checking it out definitely

growing regular practice and inhale lift

your heart find length and then exhale

folding forward Wu Jie breath here

giving you this shape to connect to the

you je breath so that's those kind of my

mission here is to give you a nice juicy

shape to connect to that ocean breath

that victorious breath

if we can really cultivate nice juicy UJ

breath

and then slowly we'll press into the

palms keep it which I eat going it's

that Darth Vader sound if I haven't said

that this video already it's just the

Darth Vader breath so for all you bad

boys and bad girls I got you covered too

Darth Vader breath take a look back at

old right leg start to find that lift

through the center fingertips pressing

into the earth or left palm on the earth

okay if you ever feel a pinch or

anything that's talking to you make sure

you tend to that don't muscle through

you need to come out of the pose give it

a little rub come back in with a

different approach okay looking back and

hold right toes maybe taking the right

hand to the right inner thigh and then

lifting from the right armpit chest

maybe just stay here or maybe we slowly

bend at the knee grab the left excuse me

the right ankle or the right toes nice

and slow I'm just playing here stay nice

and lifted everyone don't collapse keep

it easy nice and soft no forcing this is

the best part about doing fun stuff like

this is just kind of checking where you

are today and then one day you're like

wow remember when I couldn't even dream

of touching my foot and now I have grown

my practice and I'm celebrating the

moment each moment-to-moment extend the

right leg out with control and then

we'll slowly walk the palms back curl

the right toes under you can send it

just to all fours or if you want to try

that three-legged dog from here on the

other side connect to your Center and

send the left leg up high big breath in

here wherever you are big breath out

lower the left knee and we'll all meet

back and all four great knees together

really together feet together really

together

send it back Child's Pose yay

Wu Jie breath get your groove on with

this breath

and press into the feet tuck the chin to

the chest you je rolls you up and right

palm to the outer edge of the left leg

left fingertips behind little twist ear

inhale exhale play with that breast to

the right and back to Center great

spread the palms back to all fours swing

the legs to one side and we'll come to

seated and we'll send the legs out long

here sit up nice and tall if you have a

blankie or a block and you want to lift

the hips here might be a good idea

loop the shoulders deep breath in deep

breath out grounds you here draw the

palms at your sides or fingertips deep

breath in you je and firming down

through the thighs and from here we're

going to walk the legs out to a nice

wide so I'm going to turn on on my mat

but you can either turn on your mat or

you can even just stay where you are

taking the legs out wide doesn't have to

be super wide just taking the legs out

to a nice v-shape this is where it is

helpful to lift the hips a little bit

just so if you feel like you're on the

tail here and the pelvis can't really

get that that length it's nice to find a

little support okay

and so from here we're gonna release the

fingertips I'm going to bring them

behind okay so be a little different for

everyone so this is what the shape looks

like so don't get upset and then we'll

like make make adjustments for everyone

so first the shape looks like bringing

the palms underneath the calf muscles

engaging through the feet and then

pressing down in the calves and lifting

the toes now if you're like well what if

my legs don't straighten like that today

no prob then you can just work without

really touching legs two hands

the knees bent still great stretch in

the groin and the legs and we press into

the earth the the goal for you though is

to really press away from the earth and

not have collapse since you don't have

the weight of your legs on you so we're

here a little turtle pose variation all

right here and we're breathing huge a

big time here we go now if you're super

flexible with dancers doing this and

stuff you can play here and start to

bring the elbows down maybe even the

chin down someday but that's not really

the point everyone can find a little

resistance here especially if your knees

are bent kind of hugging the legs into

the arms pressing the arms into the legs

just like we do in our yogic squat

one more breath cycle here you guys

and then we'll slowly release release

thee and reach the fingertips up high

and then exhale tilt to the right just

side body stretch here and then turn

your heart dial it down take it down

towards your right leg now it doesn't

have to be this perfect shape of nose to

knee just getting a little counter

action in the lower back body so you can

grab the outer edge of the right shin

you can kind of find what feels good

here for you draw the belly in breathe

here again let's keep it real you could

be here hmm work in and then walk the

palms to center tap hey GU Jae Hee

breath to reach it up tuck the chin into

the chest

big UJ exhale side body stretch to the

left reach reach reach

taking it over whenever you ready

framing left shin with the hands finding

a nice twist in the belly so draw your

navel in not a couple nice UJ breaths

here connect to that ocean sound

great then walk the palms back to center

tuck the chin into the chest slowly roll

it up awesome

we'll slowly bend the knees slide the

heels up bring them in towards the

center and wallah we're right here for a

little belt variation so inhale loop the

shoulders lift the shins and grow long

in the front body big breath in here as

he lifts up from the armpit chest big

breath out as you reach the fingertips

forward spread the fingertips and

celebration of you of life of this

practice whatever the hell you want

right stay positive it means something

it does a good service for you who you

are big breath in here big breath out

send the fingertips left to right keep

this lift in the heart tuna squeezing in

inhale can grab the knees exhale send it

out inhale in

maybe the legs extend now big exhales

you radiate through the feet through the

hands and squeezing in last time exhale

boat pose maybe you reach the arms all

the way up and overhead lift your heart

and then release great job way to work

it come to flat back go ahead and hug

the knees in towards your chest big hug

draw a couple circles or shimmy left to

right

and slowly lowering the soles of the

feet down crawling the shoulder blades

underneath yourself nice and easy we'll

just take it one bridge pose here so

when you're ready you can also practice

a wheel pose another back bend pressing

into the palms slowly lifting the hip

points out nice and slow squeeze the

inner thighs together lift lift lift and

slowly lower and extend the right leg

out long followed by the left get comfy

here send your arms at your side so

we'll put the palms the hands wherever

feels good resting on the belly maybe

interlace the fingertips behind the head

today take the deepest breath you've

taken in all practice all day

all right playing with that audible

breath take the deepest breath you've

taken in all practice all day here we go

sipping in the air till you can't sip

any more air in and then letting it all

go should feel really good close your

eyes relax everything even if you have a

lot of stuff to do after this just give

yourself this one brief beautiful

important moment to just relax

everything a total surrender if you've

made it this far you are awesome the

mantra today is I celebrate and I choose

to celebrate my body my breath the

practice but really I celebrate this

community this growing community and

that is you so thank you so much for

sharing your practice in your time with

me

I know it's precious I'll see you

tomorrow don't miss it

namaste

you