WEBVTT

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what's up party people and welcome to 30

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days of yoga camp I'm Adriene and its

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day 25 time to get the juices flowing

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feel alive welcome and wake up these

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babies because the mantra today is I am

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strong let's get started

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okay today we're going to begin standing

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at the front of the mat plant your feet

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hip-width apart

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loop the shoulders stand up nice and

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tall inhale reach the arms up and

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overhead jumping right in today exhale

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floating the fingertips down at your

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sides inhale reaching up press into your

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feet just connecting with the breath

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here exhale floating it down the mantra

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today I am strong so inhale reach up and

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say to yourself I am strong exhale down

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great interlace the fingertips loop the

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shoulders open your chest open your

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heart to this idea that you are you are

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indeed quite strong we have all the

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strength we need within just need to

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cultivate it and connect to it sometimes

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a little bit more so just keep that in

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mind as we move today through a fierce

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and fun practice inhale in exhale

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release inhale reach the arms up exhale

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forward fold go ahead and take a couple

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breaths here to check in with the body

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today grab the elbows Rock a little side

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to side if it feels good shake the head

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a little yes a little no and try to just

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stay in the moment don't worry about

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what I said about this being a fierce

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practice to stay in the moment you never

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know what could happen

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stay present

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maybe the mantra crosses your mind again

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I am strong can you be strong in your

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breath today strong in your foundation

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here we go inhale halfway lift flat back

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exhale bow inhale reach for the sky

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spread the fingertips press into the ear

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strong base exhale hands to heart inhale

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reach it up exhale diving forward inhale

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halfway lift exhale forward fold great

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from here we're going to walk the feet

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together and slide the right toes back

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into a nice low lunge start to stretch

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it out here

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allergies killing me

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might lower that back knee just explore

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here nice and slow stretching out

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through the lower body nice and slow

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finding your lap alignment excuse me

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finding that action engaging body full

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body experience and then step the back

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foot up to meet the right back to your

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forward fold inhale halfway lift exhale

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bow bend the knees fingertips to the mat

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and feet together we step the left toes

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back now and we explore here connecting

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to all parts of the body one moving part

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here is we play around waking up the

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muscles stretching out then come back to

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your nice low lunge and from here we'll

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plant the palms and step the right toes

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back to downward dog melt your heart

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back melt your thighs back breathe

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deeply

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find movement that feels good here and

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then come to a nice place of stillness

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big breaths slowly lower onto the knees

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and drop the belly inhale look forward

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exhale rounding through the spine just a

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couple of these

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inhale welcoming that heat to the body

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getting the juices flowing inhale heart

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forward exhale rounding through great

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curl the toes under send it back up down

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dog then walk the big toes into the

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centerline drop the left heel and lift

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the right leg up high

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square the hips here drop the right

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shoulder breathe right toes down to the

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earth inhale and as you exhale squeeze

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the nose up towards the knee inhale

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three-legged dog exhale nose to knee

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inhale three-legged dog exhale nose to

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knee

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and then step it up into your nice low

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lunge great inhale look forward exhale

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hug the inner thighs to the midline

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connect to your Center you've got this

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reach the fingertips up high high lunge

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you got this inhale exhale ground

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yourself we can always lower the back

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knee here no problemo still very strong

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pose everyone with the arms reaching up

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and overhead bend your left knee and

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tuck the tail just a hair lengthen it

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down towards the Earth so you can stack

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the spine and then send it back big

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breath in with control slowly belly to

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the top of the thigh fingertips to the

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mat plant the palms step the right toes

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back slowly lower all the way to the

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belly inhale Cobra press into the tops

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of the feet

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exhale release two more just like that

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inhale Cobra play wake up the spine

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exhale to come down and one more nice

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and slow mindful

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and exhale release could press up to all

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fours or to plank take a deep breath in

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and then send it back down dog good walk

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the big toes together drop the right

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heel inhale lift the left leg up high

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square the hips here left toes down draw

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your left shoulder down just a hair

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here we go lifting from the left inner

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thigh inhale exhale squeeze nose to knee

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cultivate strength inhale three-legged

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dog I am strong exhale nose to knee one

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more time inhale exhale nose to knee

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step it up into your nice low lunge take

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a second here to gather your bearings

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breathe breathe breathe then draw the

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inner thighs in the midline lengthening

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tailbone down as you lift your heart up

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high lunge inhale in as you exhale

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ground down through the shoulders it's a

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lower ribcage in again we can come onto

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the knee but it's if it's lifted bend

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the right knee softly so you can

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lengthen the tailbone down head over

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heart heart over pelvis then squeeze the

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inner thighs to the midline as you

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straighten that back leg out strong

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fierce pose here inhale reach exhale

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with control rain it down belly comes to

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the top of the thigh and then we plant

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the palms and step the left toes back

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move through a vinyasa here belly to

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Cobra or chaturanga to upward facing dog

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make sure you're breathing not holding

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your breath we'll meet downward dog stay

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strong

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you got it bend the knees big breath in

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as you look forward then exhale hop jump

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float to the top inhale halfway lift

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exhale forward fold

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inhale reach for the sky exhale hands to

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heart

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take a rest gorgeous notice your breath

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relax your shoulders I am strong say it

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to yourself say it don't spray it and

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here we go again

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soft knees inhale reach for the sky big

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breath exhale takes you down inhale

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lifts you up flat back exhale forward

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fold inhale step or hop it back to plank

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slowly lower to your belly or chaturanga

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to Cobra

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excuse me chaturanga to updog belly to

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Cobra you know what to do

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sand it back downward facing dog great

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big breath in big breath out then walk

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the big toes together draw the left heel

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down inhale lift the right leg up high

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cultivate strength right knee to right

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elbow as you shift your weight forward

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inhale three-legged dog level the hips

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crossing over right knee to left elbow

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gaze forward three-legged dog press on

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all ten fingerprints one more time

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through the center carve a line with

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your knee all the way to your nose and

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then step it up into your lunge again

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high lunge here Colts a great strength

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draw energy in towards the midline and

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we rise up strong reach reach reach

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inhale lift your heart exhale grounding

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down inhale lift the chin go for the

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goal here you got it beautiful big

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breath in exhale to release with control

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belly to the tops of the thigh top of

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the belly to the top of the thigh

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fingertips back airplane arms spread the

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fingertips create space in the neck the

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shoulders pull back and then slowly

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releasing palms to the earth

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taking the right toes back maybe keeping

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it lifted as you play in your vinyasa

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downward facing dog

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big breath in big breath out drop the

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right heel slowly slide the left leg up

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here we go inhale exhale left knee to

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left elbow nice and slow inhale

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three-legged dog level the hips and

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crossing over left knee to right elbow

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strong inhale three-legged dog last one

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give it your all nose to knee

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carve the line through the center and

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step it up high lunge soften through the

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back knee here cultivate strength from

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within as we rise up strong use an

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inhale to find expansion to lift use

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your exhale to ground beautiful full

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embodiment here you might lift the chin

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Bree Bree Bree you might sink a little

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deeper then slowly we release belly to

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the top of the thigh airplane arms to

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the back spread the fingertips create

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space strong in the legs front knee over

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front ankle breathe breathe breathe and

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then slowly release plant the palms if

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you lifted the right leg and during this

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then you also try doing it on the left

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move through your flow take it all the

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way to down dog and then all the way to

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your knees take a rest send the hips

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back Child's Pose close your eyes keep

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breathing here stick with it keep

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noticing the sensations in the body give

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your thinking mind a rest

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slowly coming back to all fours sending

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the hips up high downward dog

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slowly walking the feet up towards the

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front or hop jump float to the top come

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to a nice forward fold on your next

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breath in inhale halfway lift exhale

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fold inhale reach for the sky and exhale

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hands to heart and he'll reach them

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exhale forward fold

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stick with it inhale halfway lift exhale

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bow step the right toes back plant the

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palms step the left toes back then from

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here I'm going to take my right hand

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right to the center of the mat press

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away from the yoga mat as I slowly turn

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on to the outer edges of my feet then

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lift the hips and begin to open up

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through the left fingertips left

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fingertips all the way towards the sky

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stay here or stack the left foot on top

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of the right keep lifting the hips if

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you want more lift the left leg up I

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breathe deep here strong careful not to

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collapse in the neck nice and long Here

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I am strong big breath in big breath out

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sends you back to Center take a rest if

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you need to here otherwise straight to

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the other side here we go left palm

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slowly turning onto the outer edges of

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the feet lifting the hips up nice and

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organized in the spine here as you open

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up through the right wing stay here or

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stack the feet find a variation here

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that suits you breathe connect to your

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power your strength breathe breathe

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breathe and use an exhale with control

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to come back back to your plank and we

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slowly lower all the way to the belly

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everyone come on to the tops of the feet

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inhale Cobra exhale sends you all the

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way back Child's Pose nice work

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inhale to come forward exhale back to

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that down dog you got it

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drop the left heel inhale lift the right

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leg up high

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step it up into your lunge pivot on the

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back foot and we're just going to pin

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wheel all the way all I open open up and

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open to a nice wide legged position here

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so center yourself on the mat and then

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bring the hands to the waistline and

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then we're going to draw the heels in

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and the toes out then I'm going to

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consider this magical upward current of

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energy through the front body so I'm not

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collapsing and this kind of grounding

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supportive energy in the back body

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so again lift through the front body

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grounding to the back body

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hands come to the waistline we inhale

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connect to that energy and on an exhale

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bend the knees take a peak down make

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sure that you can see your big toes so

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we're really wanting to draw the tops of

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the thighs out here as we sink the hips

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down low super fierce pose we're only

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going to do it this one time so stick

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with me stay committed welcome that heat

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that energy that prana that's swirling

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around your brow hair lip your armpits

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right connect to your power here so

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goddess pose our god pose about

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connecting to that fierceness lengthen

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down through the back body lift through

00:16:35.850 --> 00:16:38.340
the front body hands on the waistline go

00:16:38.340 --> 00:16:42.420
there sinking deep strong so knees

00:16:42.420 --> 00:16:46.380
wanting to go out not in so opening up

00:16:46.380 --> 00:16:50.430
here and take the palms together stay

00:16:50.430 --> 00:16:52.350
here breathing breathing breathing

00:16:52.350 --> 00:16:54.240
pressing into all four corners of the

00:16:54.240 --> 00:16:56.700
feet in particular the outer edges those

00:16:56.700 --> 00:16:58.120
want to come up first

00:16:58.120 --> 00:17:00.980
and if you're feeling fierce then open

00:17:00.980 --> 00:17:03.050
up cactus arms here spread the

00:17:03.050 --> 00:17:05.300
fingertips if you want to do claws go

00:17:05.300 --> 00:17:07.550
for it draw the shoulders down and away

00:17:07.550 --> 00:17:11.390
I am strong if you need more let's lift

00:17:11.390 --> 00:17:15.140
the right heel lift lift lift and lower

00:17:15.140 --> 00:17:17.960
lift the left heel whoa Nellie keep the

00:17:17.960 --> 00:17:21.319
heart chest open lift it and then stay

00:17:21.319 --> 00:17:23.210
where you are for one more breath or if

00:17:23.210 --> 00:17:24.770
you're feeling adventurous lift both

00:17:24.770 --> 00:17:30.920
heels up and then slowly lower

00:17:30.920 --> 00:17:32.960
everyone release hands to the waistline

00:17:32.960 --> 00:17:36.050
and press into the feet to straighten

00:17:36.050 --> 00:17:40.480
the legs awesome take a rest

00:17:44.020 --> 00:17:46.670
bend the knees heel toe heel toe the

00:17:46.670 --> 00:17:50.800
feet together or hop the feet together

00:17:51.190 --> 00:17:57.950
great find your breath and when you're

00:17:57.950 --> 00:17:59.570
ready inhale reach the arms up and

00:17:59.570 --> 00:18:04.900
overhead exhale down we go forward full

00:18:04.900 --> 00:18:09.590
inhale halfway lift exhale soften and

00:18:09.590 --> 00:18:13.070
bow great we're going to take the heels

00:18:13.070 --> 00:18:15.890
out wide toes spill off the mat bring

00:18:15.890 --> 00:18:17.570
the fingertips to the earth and slowly

00:18:17.570 --> 00:18:24.680
lower down into a nice squat notice what

00:18:24.680 --> 00:18:27.700
this feels like today find support

00:18:27.700 --> 00:18:31.580
strong in your breath stay here for the

00:18:31.580 --> 00:18:34.610
squat or begin to shift your weight

00:18:34.610 --> 00:18:37.940
forward onto the palms find a focal

00:18:37.940 --> 00:18:41.360
point out front a strong place to rest

00:18:41.360 --> 00:18:44.000
your gaze upon and walk the two big toes

00:18:44.000 --> 00:18:48.980
together knees super wide so we're

00:18:48.980 --> 00:18:52.520
either sticking to this malasada

00:18:52.520 --> 00:18:54.770
variation the yogic squat or we're

00:18:54.770 --> 00:18:58.100
coming here for a little crow tutorial

00:18:58.100 --> 00:18:59.870
crow practice so you might just stay

00:18:59.870 --> 00:19:06.260
here lining the palms or you might

00:19:06.260 --> 00:19:07.970
slowly begin to lift the knees up

00:19:07.970 --> 00:19:09.860
towards the arches and hold on to your

00:19:09.860 --> 00:19:11.360
focal point out front as you begin to

00:19:11.360 --> 00:19:14.230
rock front and back nice and slow

00:19:14.230 --> 00:19:17.090
connecting to your Center and then maybe

00:19:17.090 --> 00:19:19.550
you lift the toes up and at a time

00:19:19.550 --> 00:19:23.030
pressing it all ten fingerprints and

00:19:23.030 --> 00:19:31.760
maybe not just a little playtime here if

00:19:31.760 --> 00:19:35.150
you fall we'll catch yet so just a

00:19:35.150 --> 00:19:36.980
little strong playtime here so even if

00:19:36.980 --> 00:19:39.050
you don't know crow you can definitely

00:19:39.050 --> 00:19:40.340
start to play with the principles of

00:19:40.340 --> 00:19:41.660
spreading the palms looping the

00:19:41.660 --> 00:19:43.880
shoulders connecting to that upward

00:19:43.880 --> 00:19:46.010
current of energy drawing the knees up

00:19:46.010 --> 00:19:48.860
towards the armpit chest near buds

00:19:48.860 --> 00:19:50.360
walking the toes together

00:19:50.360 --> 00:19:52.160
just playing with this gentle rock is a

00:19:52.160 --> 00:19:55.400
really nice way to start and one day

00:19:55.400 --> 00:20:00.110
maybe one toe lifts gazes out front

00:20:00.110 --> 00:20:01.340
because if gaze is down here you're

00:20:01.340 --> 00:20:03.350
going to do a somersault and that's for

00:20:03.350 --> 00:20:05.150
my gymnastic series that I haven't done

00:20:05.150 --> 00:20:08.530
yet so don't get ahead

00:20:08.530 --> 00:20:12.020
overachiever so a couple more moments to

00:20:12.020 --> 00:20:13.640
play here if you are over it and you're

00:20:13.640 --> 00:20:16.250
over the squat and come to this fancy

00:20:16.250 --> 00:20:24.080
yoga pose here so we're playing let's

00:20:24.080 --> 00:20:28.000
take one more breath or two to play here

00:20:28.000 --> 00:20:31.070
Rocking just checking in with where

00:20:31.070 --> 00:20:34.100
you're at today and then everyone use

00:20:34.100 --> 00:20:36.170
your palms to support you to release

00:20:36.170 --> 00:20:41.060
that and come to seated soles of the

00:20:41.060 --> 00:20:42.290
feet are going to come together and

00:20:42.290 --> 00:20:44.900
hands are going to come to the ankles

00:20:44.900 --> 00:20:47.450
just to find this nice lift so you can

00:20:47.450 --> 00:20:49.160
use this as a little grounding point to

00:20:49.160 --> 00:20:55.610
lift up through big breath in relax your

00:20:55.610 --> 00:21:00.260
shoulders as you exhale great now keep

00:21:00.260 --> 00:21:01.730
the tops of the thighs grounding down

00:21:01.730 --> 00:21:04.340
send the fingertips down wrist forward

00:21:04.340 --> 00:21:06.050
thrill our arms plug the shoulders

00:21:06.050 --> 00:21:08.770
breathe here

00:21:09.570 --> 00:21:12.720
then flip the palm breathe here spread

00:21:12.720 --> 00:21:19.200
the fingers then return hands slowly to

00:21:19.200 --> 00:21:22.109
the ankles or they can begin to open up

00:21:22.109 --> 00:21:25.080
the feet the thumbs on the arches of the

00:21:25.080 --> 00:21:26.909
feet here all the tops of the thighs

00:21:26.909 --> 00:21:29.869
down inhale open the chest exhale

00:21:29.869 --> 00:21:37.679
forward folding close your eyes begin to

00:21:37.679 --> 00:21:46.259
cool it off here begin to cool it cool

00:21:46.259 --> 00:21:52.609
it now stay cool

00:21:55.330 --> 00:21:58.490
gently release bring the hands behind

00:21:58.490 --> 00:22:01.700
you lift the knees together walk the

00:22:01.700 --> 00:22:02.840
feet out on just a gentle

00:22:02.840 --> 00:22:06.950
windshield-wiper ring of the legs and as

00:22:06.950 --> 00:22:08.300
you do this you get a nice little booty

00:22:08.300 --> 00:22:13.580
massage that's what's up that's I'm not

00:22:13.580 --> 00:22:14.990
just being weird if you I broke my

00:22:14.990 --> 00:22:17.360
tailbone ones and so this sort of motion

00:22:17.360 --> 00:22:20.990
in the ocean is so nice for me and my

00:22:20.990 --> 00:22:22.850
spine but it should be for everyone and

00:22:22.850 --> 00:22:24.530
then the cool thing about this thank you

00:22:24.530 --> 00:22:25.640
I like to play with this in public

00:22:25.640 --> 00:22:28.610
classes is you slowly inch your way down

00:22:28.610 --> 00:22:31.910
towards the edge of your mat great let

00:22:31.910 --> 00:22:34.580
that go what is she talking about hands

00:22:34.580 --> 00:22:36.620
come to the backs of the thighs and we

00:22:36.620 --> 00:22:38.080
slowly lower down

00:22:38.080 --> 00:22:40.730
hug my knees into the chest give

00:22:40.730 --> 00:22:44.840
yourself a big hug feel supported by the

00:22:44.840 --> 00:22:47.050
earth

00:22:51.360 --> 00:22:54.450
and slowly we'll lift the knees stack

00:22:54.450 --> 00:22:56.070
them right over the hip points lift the

00:22:56.070 --> 00:22:58.980
shins parallel to the ceiling interlace

00:22:58.980 --> 00:23:00.630
the fingertips bring them behind the

00:23:00.630 --> 00:23:04.950
head inhale in as you exhale send the

00:23:04.950 --> 00:23:08.180
right leg out long slowly lower it down

00:23:08.180 --> 00:23:11.070
bring the right elbow up and over

00:23:11.070 --> 00:23:14.550
towards the left knee inhale bring

00:23:14.550 --> 00:23:15.930
everything back to Center

00:23:15.930 --> 00:23:19.440
keep your gaze up exhale crossing over

00:23:19.440 --> 00:23:21.720
so really pressing out through that left

00:23:21.720 --> 00:23:25.950
heel today's you crossover pause inhale

00:23:25.950 --> 00:23:27.410
back to Center

00:23:27.410 --> 00:23:32.070
crossing over right elbow to left knee

00:23:32.070 --> 00:23:34.320
extend press through the right heel back

00:23:34.320 --> 00:23:39.870
to Center over to the left extension

00:23:39.870 --> 00:23:41.100
through the left leg now over to the

00:23:41.100 --> 00:23:41.810
right sorry

00:23:41.810 --> 00:23:44.010
inhale back to Center I'm going to shut

00:23:44.010 --> 00:23:44.880
up and just let you move with your

00:23:44.880 --> 00:23:50.270
breath exhaling twist inhale the center

00:23:59.240 --> 00:24:12.570
meet your head today keep it going keep

00:24:12.570 --> 00:24:18.800
it going and do one more on each side

00:24:23.410 --> 00:24:27.430
good inhale the center exhale reclined

00:24:27.430 --> 00:24:29.230
cobbler or soles of the feet together

00:24:29.230 --> 00:24:31.270
knees wide again hands to the belly give

00:24:31.270 --> 00:24:33.160
yourself a little pat good job awesome

00:24:33.160 --> 00:24:40.390
work soften through the jaw lick your

00:24:40.390 --> 00:24:45.100
lips almost slowly bring the knees

00:24:45.100 --> 00:24:48.790
together send the fingertips out left to

00:24:48.790 --> 00:24:53.970
right and then pressing up off the toes

00:24:53.970 --> 00:24:56.580
bring them in up towards your heart

00:24:56.580 --> 00:24:59.770
inhale in as you exhale recline twist to

00:24:59.770 --> 00:25:03.160
the left sending the legs to be over to

00:25:03.160 --> 00:25:06.030
the left as you turn your gaze

00:25:06.030 --> 00:25:09.550
gracefully over toward the right find

00:25:09.550 --> 00:25:13.090
what feels good here my friends breathe

00:25:13.090 --> 00:25:24.520
deep stay strong in your breath inhale

00:25:24.520 --> 00:25:30.460
exhale melt it back inhale scoop the

00:25:30.460 --> 00:25:34.000
tail exhale legs heavy to the right

00:25:34.000 --> 00:25:38.200
right on my my PEC and we find what

00:25:38.200 --> 00:25:40.710
feels good here

00:25:47.630 --> 00:25:50.960
stay strong in your breath big inhale

00:25:50.960 --> 00:25:56.430
big exhale brings you back and send the

00:25:56.430 --> 00:25:59.030
arms all the way up and overhead

00:25:59.030 --> 00:26:02.100
and on an exhale bend the elbows cactus

00:26:02.100 --> 00:26:04.560
arms feet are lifted here inhale in

00:26:04.560 --> 00:26:07.950
exhale lowering the feet down with a

00:26:07.950 --> 00:26:12.420
thud so it looks like this oh yeah

00:26:12.420 --> 00:26:17.400
lift up try it again and do one more

00:26:17.400 --> 00:26:20.130
time close your eyes this time let it go

00:26:20.130 --> 00:26:26.820
oh man that's nice and then when you're

00:26:26.820 --> 00:26:29.030
ready sliding the legs out long

00:26:29.030 --> 00:26:32.370
centering yourself on the mat slowly

00:26:32.370 --> 00:26:36.530
draw the fingertips down by your sides

00:26:37.670 --> 00:26:41.220
take a big breath in and on your exhale

00:26:41.220 --> 00:26:44.370
let everything soften and relax let your

00:26:44.370 --> 00:26:46.920
breath return back to a nice central

00:26:46.920 --> 00:26:54.660
natural rhythm we give thanks for our

00:26:54.660 --> 00:26:58.950
practice way to take this time to show

00:26:58.950 --> 00:27:02.190
up for yourself to tend to it to do the

00:27:02.190 --> 00:27:05.730
work so that we can cultivate our

00:27:05.730 --> 00:27:10.920
strength I think we should all clinch

00:27:10.920 --> 00:27:12.420
the fists here and make a little strong

00:27:12.420 --> 00:27:15.570
man or strong woman thing to finish just

00:27:15.570 --> 00:27:22.850
even reclined I am strong and let it go

00:27:26.570 --> 00:27:32.609
nice work my friends pleasure pleasure

00:27:32.609 --> 00:27:35.669
being on this journey with you see you

00:27:35.669 --> 00:27:36.119
tomorrow

00:27:36.119 --> 00:27:39.080
namaste