Yoga Camp Day 3 – I Embrace

Yoga Camp Day 3 – I Embrace


– What’s up party people? Welcome to 30 Days of Yoga Camp. I’m Adriene, and it’s Day 3. The mantra for today is “I embrace.” Let’s rock and roll. (inspiring piano music) We’re going to begin today in sukhasana, crossing at the ankles, and giving yourself a
little bit more space. Sometimes we kind of
come to that criss-cross applesause over here, and that’s not what we’re doing today just to open up through the hips and just play with the
structure a little bit. Traditionally, we bring
the ankles at a cross. It might feel awkward at first, especially if you’re used to coming into these sort of shapes. Give yourself a good
amount of space (chuckles) between thy crotch and thy ankles. It’s gonna be one of those days. (laughs) and then sit up nice and tall. Then just take a second
to even take the hands to the tops of the thighs, especially if you’re new to the practice the legs are gonna wanna fly up, so you might sit up on a block here, or just use the power of our minds which is what we’re
melding with this practice during yoga camp trying to
invite a 360 experience in. So, just use the power
of your mind to just go, “Okay, I’m gonna ground down “through the tops of the thighs.” That might seems like excess, but it’s really not, kind of
retraining our bodies to… have awareness again, be alive. (laughs) So whatever that means to you. Take a deep breath in. Sit up nice and tall, and exhale. Begin to settle into this moment. The video’s rolling, you’re here. Maybe you didn’t know
if you had time or not, but you’re here. The hard part is over. You’ve shown up for
yourself which is beautiful. So let’s begin. Close your eyes and sit up nice and tall. Begin to relax through
the shoulders, the jaw. Notice if you’re clenching
or gripping anywhere. We’re not gonna be here long today, so just take a quite
moment to just settle in. You might rock your heart forward and back in space and see if you can align your head over your heart center, your chest and then align your chest, or
your heart, over your pelvis. We’re connecting to the subtle
body here, the energetic body as you lift up through the center channel and align head over
heart, heart over pelvis. Draw the palms together, anjali mudra. Activate through the palms. This doesn’t mean you necessarily
be pressing super hard, but just really notice
what that feels like. Stay present. Then if you can, see if you
can bring a little awareness to the feet even. Begin to deepen the breath. The mantra today, say
it quietly to yourself, or if you’re feeling
adventurous, say it out loud. I embrace. What is it that you can and will embrace on your mind today? Choose something that serves you, and repeat it to yourself, honoring the power of
word, the power of thought. I embrace. Consider it already done, already so as you bow the head to the hands, the mind intelligence to the body, and let’s have some fun. Take the right hand over to the left knee, cross the left arm over and
bring it to the right knee. It’s funny how something so
simple can seem so complicated. If you’re like, “What?” You’re not alone. That’s
the beauty of yoga. It’s humbling. (chuckles) Then the heels have not come in. We’re nice and spacious here in sukasa. As you inhale, lift the chest, and exhale chin to chest. That’s the flow here. Inhale’s just like Ariel on the rock. Speaking to my generation there, a Little Mermaid joke or reference. Then chin to chest. This is like Kate Winslet on the Titanic. How about that? Open, and then chin to chest. (chuckles) I’m desperately
searching for a Paul Newman movie where he’s like this. I can’t, leave it in the comments
below if you think of one. Then chin to chest, and keep it going on your own couple
beats, and I’ll shut up. Inhale as you open. Exhale as you round. The next time you inhale, lift up. Bring head over heart,
heart over pelvis again. Release the left
fingertips, left palm only, and reach it behind. Come into your twist. Remember when I was blabbing on about the tops of the thighs? Ground down through the
top of the right thigh. We’re definitely, we’re doing more than
just the shapes here. We’re connecting to the energetic body or just experimenting with that. Nice big breath in here, and exhale to release. Awesome, this time, I’m going to bring, excuse
me, the left arm underneath, so just bring your left arm underneath. (chuckles) Even I’m getting
confused, and we repeat. Inhale, open the chest. Exhale, chin to chest. Inhale, open the chest. Remember that brightness in the feet. Exhale, chin to chest. Now, you can start find a
little rock in the pelvis. I’m changing up the spinal
flex a little bit today from normal cat-cow because I want us to stay present with the sentations as opposed to just
focusing on just the shape. Shapes are great, and
they’re wonderful tools, but especially if you’ve
been practicing for a while, or if you’re just really ready to create
a full-body experience, start loving yourself and living our life in a
way that feels good, full, then this is the practice for you. Close your eyes for these last few. Good, press into the sitting
bones on your next inhale. Lift heart, head over
heart, heart over pelvis. Release the right fintertips this time. Send them all the way
around and find your twist. Inhale, lift and lengthen. Exhale, letting go of the day thus far. Maybe you’ve had a hard week thus far. It’s time to let go of
everything that’s happended up until this point, and give youself this time on your mat. You deserve it. One more big breath in here in your twist, big breath out, (exhales) and then we’ll bring it back to center. Awesome, take the ankles,
and reverse the cross. See if you can still
maintain the sukhasana. Crossing right at the ankles. Your knees might be here, babe. No prob, just be where you are today. Embrace it, and then side-body stretch. Left fingertips come to
the mat, or left palm. Inhale, reach up and over. Breath here as you pull
the right thumb back. Try to lean into it. Resist
the urge to collapse here. So find that length. You got it, inhale, and then exhale thorugh center. Again, the shape of your legs might look a little different than normal. That’s good, playing here. Take it to the other side. Oh, yeah. Breathe into the tight places. I’m a little sore today, so this is good. Get to practice what I
preach, stay present. Then we’ll come back to center. Great, from here we’re just
gonna take both legs to one side and come through to all fours. Bring the knees as wide as your yoga mat, and the two big toes to touch. Great, then walk it out. Walk it out. Walk the palms active towards
the front edge of your mat. Really, really reach, reach, reach. Then inhale, look forward, press into the tops of the toes here so we’re talking full-body experience, lots of compression in
the hip crease here. You got this, breathe deep. Then on an exhale, lowering the elbows relaxing the heart down, down, down. Forhead comes to the mat. I am very aware that your
extended child’s pose may not look like this. It may not even feel good, so a couple of adjustments
could be in order to just lift the hips up off the heels and come into that anahatasana, that kind of heart-to-earth
pose that we did before. Another option is just to
be on the forearms here. (moans) Take one more breath wherever you are, and then slowly make your
way back to all fours. Walk the knees underneat the hip points, toes in line with the knees. Then walk the palms our just a little bit, curl the toes under, and send it up to your downward dog. Stretch it out. Press into all ten knuckles firmly. Imagine opening two jars, opening the right arm out, left arm out, so that we get this external
rotation in the shoulders. Check out the foundations
of downward dog for this if you want a little more. Then everyone, come to
a place of stillness whenever you’re ready for
a nice, big breath in, and a big breath out. Careful not to hold in the head, the neck. Good, ready for that slow walk. Nice and slow. Stay present, see if you can
enjoy the transitions here. Embrace it all. Negotiate your way to the front. Then when you’re ready,
find that nice forward fold. Forward fold, really great if
you’re feeling stressed out and you just need a quick yoga break. Take a second to find
out what feels good here, either grabbing the shoulders, I mean the elbows, excuse me. Walking the fingertips left to right, spreading awareness
through your sweet feet. Again, maybe letting something go, something that happened
previous to this moment, Letting the past go, and
then letting any grip on what’s to come, to do list, let that go just for now. Give yourself this time. When you’re ready, we’ll
inhale, half-way lift. Nice flat back position. Remember, you have lots of options here. Palms on the tops of the thighs, palms on the shins, fingertips on the mat, a
little more ashtangi version. Inhale in here everyone, then exhale release. Slowly roll it up. Take your time, enjoy. Maybe allow the fingertips to trace the fronts of the legs. Maybe as you lift the
heart, you lift the toes. And then you know what to do here. Nice big circles with the shoulders, and then some circles
with the nose one way, then the other, checking in with the neck and the shoulders here. Hands come the hips whenever you’re ready. We’re just gonna play
with the pelvis here, so soften through the knees just so you can find a little tuck. We’re not tucking the
tailbone necessarily. We’re just bringing our
center underneath us. Again, bringing head over heart,
and heart over your pelvis is a great way to think of it rather than trying to clench the butt or, (scoffs) clench the butt. My new book coming out, clench the buttocks. Rather than any clenching,
just kind of this alignment of muscle and bone, but also energy. Head over heart, heart
over pelvis, just play. We come into this kind of
superhero position here. Draw energy up from
the arches of the feet. What helps, again, is to lift the toes, so check that out. You might lift the
kneecaps a little bit here. Tone the quadriceps as
you lift, lift, lift. Then last but not least, lift your heart and draw the elbows
together as best you can. Shoulder blades come in together. Lengthen up through the crown. Big breath in, and exhale, release
everything down, forward fold. Great, inhale, half-way lift. Elbows are going to reach back, once again, trying to touch each other. Half-way lift. Careful not
to lock the knees here. Then use your exhale to float it down. Fingertips release to the earth, and we bend the knees generously. Step or hop back to plank, but don’t panic, nice and soft. Nice and soft, step or hop it back. We’re doing this just
to great a little bit of heat in the body, a
little bit of energy. Don’t think top of a push-up. Don’t panic. Rock front to back. Try to create one nice long piece from the crown of the head
all the way to the heels. Feel free to stay here
or lower on your knees just like we did before. Or cross the ankles if you want to. Inhale, look forward. Connect with the lower
belly as you exhale. Elbows at a 45 degree angle
all the way to the belly. Great, release the feet. Inhale, cobra. Exhale, release. Awesome, curl the toes under, press back up to all fours. Then continue to peel up through the tail, downward-facing dog. Check in with your breath. Rather than doing
downward-facing dog today, can you just embrace
one sensation at a time, checking in. I like to imagine as this nice long scroll and I’m just going down
through my checklist. But I was an only child. That’s probably why I do stuff like that. All right, here we go. Drop the left heel,
lift the right leg high. Right toes down, lift from
your right inner thigh. Strong here, connect to your strength. Big breath in. Exhale, bend your right knee. Slowly shift your weight forward. Right knee hugs in towards the heart. Then step it up into your lunge. Great, lower the left knee down today, and if it feels good, and
only if it feels good, you might just play here walking the left knee back just a hair. Check out, front leg, front
knee over front ankle, and then we embrace the stretch here. Take your right thumb
to the right hip crease. Pull the right hip crease back. It might widen your stance
like it just did mine. Stay present with the sensations. Remember your mantra. Go ahead and uncurl the back toes. Press in the top of the back foot. Press in the left fingertips
here, or left palm. Right thumb is still on
the right hip crease. Let that turn you taking the heart towards the
right side of your yoga mat. Stay here, right thumb
on right hip crease, or send the right
fingertips back, just reach. Press into the ball joint
of the right big toe. Big breath in here. Then exhale back to center. Awesome, press into all ten fingertips, curl the back toes under. Inhale, lift. Open your heart. Exhale, plant the palms,
step it back, plank. Slowly lower to the knees,
or keep them lifted. We hugs the elbows in
45 degrees as e bend. Belly to the earth, tops
of the feet to the mat. Inhale, cobra nice and low, and exhale, release. Curl the toes under, press
back up to all fours. And then peel it up, downward-facing dog. Big breath in here. Big breath out. Press into your knuckles, walk
the two big toes together. This time, reach the right heel down towards the earth as you inhale. Lift the left leg up high. Try to turn the left toes
down towards the earth, or even towards the right
side of your yoga mat. Lift from the left inner thigh. Inhale in strong,
connect to your strength. Exhale, bend the left knee. Squeeze it up and in as you
roll through that right foot. Step it up into your lunge. Lower the right knee, catch your breath. If it feels good, and
only if it feels good, walk that right knee back just a hair. Then find your alignment,
front knee over front ankle. Left fingertips on the mat. Excuse me, right fingertips on the mat. We bring the left thumb
to the left hip crease. Pulling back here, it
might widen your stance. Then come off the back toes. Press into that back foot strong. Maybe you just stay here. Careful not to collapse
on the head or the neck. Maybe you reach the left
fingertips all the way back. Breathe into the armpit, chest. Nice, strong breaths here. Then dialing it back to center. All ten fingerprints come to the mat. We curl the back toes
under, lift the back knee. Inhale, let your heart radiate forward. Runner’s lunge, beautiful. Then exhale, plant the palms. Optional vinyasa here. You can take is straight to down dog, or you step the left toes back, and you move through a little flow. This time it could be
chaturanga to up dog, or repeating that belly to cobra. Then we meet in downward-facing dog. More on that vinyasa moment tomorrow when we do sun salutations. Big breath in. Big breath out as you lower the knees. Come on to the tops of the feet, and take it to a child’s pose. Fingertips reach back,
forehead to the mat. Allow the weight of the
shoulders to round and release. Take a rest. Press into the tops of the feet, and slowly reach the fingertips forward. Press into the palms, and nice and slow we’ll come back up, negotiating, making our way to a little lion’s pose,
or little lion’s breath. The knees are going to go
as wide as the yoga mat. I figure if you can get
through some lion’s breath, the first week of your journey, we can do anything. Coming into the full shape today, if you’re not able to come into this shape tending to the knees, or maybe
the feet are really tight, you have options. You can sit on a block to lift you, or a blanket is nice,
rolled up behind the knees just to give you a little space. You can also come onto the
toes here for a little lift. Wherever you are, lengthen
through the torso, and then we’re gonna take
our fingertips forward. From here, go ahead and
turn your left fingertips towards your body. Just check it out there, just
one at a time here to start. Chances are, if you’ve
never really, (chuckles) if this part of the body
needs some awakening, you’re not gonna get too far, but in time, you’ll be able to
bring the palm to the earth, so just play here, but be super mindful. Notice if the thumb is
wanting to creep in. See if you can keep the
thumb nice and straight, then gently come off that and release. Now we’ll do the same
thing on the right side, turning the right fingertips around. You might just stay on
right fingertips here breathing into the form, or maybe you come all
the way onto the palm, really mindful of that thumb. Big breath in. Big breath out. Great, we’ll come off the right. Take a second to wiggle the fingertips, maybe draw some circles with
the wrist if you need to. Preparing for lion’s breath. Let’s just go for it. If this is too much for you in the arms, you can just do this on claws. Claws, or even fists. Prepare yourself here. Careful not to collapse into
the earth, wherever you are. What we do is we take a big
breath in through the nose, and on an exhale, we send our
gaze up towards the third eye right in between the two eyebrows, or you can even close your eyes and do it if you feel like a dummy, but I say just go for it. On the exhale, we reach our
tongue out towards the earth, towards the chin. We press away from the yoga mat, and we let our a nice cleansing breath. It looks like this. (sharp exhale) Ow, that one hurt my jaw. (laughs) Okay, so let’s give it a
try. We’ll do three of these. Just see what happens. Can you embrace it? Can you just embrace? Big inhale. Exhale, lion’s breath, tongue out. Awesome, two more. (chuckles) and last one. Awesome, super fierce. Walk the palms out, child’s pose. What just happened? (chuckles) Then pressing into all ten knuckles, we press into the tops of the feet, so pressing your foundation
for every transition, connect. We’ll come back to tall fours. Take your time getting there. When you arrive, we are going
to find those goal-post arms, and if you need to come off the wrists, if you’re new to the practice and your wrists are like
(groans), then feel free. Remember to take moments on
your own to rotate the wrist. Just really tend to it
rather than giving up or getting pissed off. You need to take responsibility. You need to come off the wrists. You need to massage them when you need to. Remember how powerful the mind is. Wrists underneath the shoulders, knees back underneath the hip points. Here we go. I’m gonna inhale, extend
my right toes out long, and the lift form the right inner thigh. Hug the lower ribs in, and then slowly reach
your left fingertips out as if you were trying
to shake someone’s hand. Then plug the left shoulder. Inhale, lift and lengthen. Exhale, rounding it in, nose to knee. Only three of these. You got it. Inhale, extend. Exhale, nose to knee. How’s your foundation? Inhale, extend, pressing into
the top of that back foot. Exhale, nose to knee. Inhale, extend, and exhale, back to all fours. Whoa. Same thing on the other side. Slide the left toes out. Hug energy into the mid line. Hug the lower ribs in, so kind of nip them together. If they’re just kind of splaying out here, remember that table-top position. Whoa (chuckles). Then we lift the back leg up. Don’t forget about your foundation. Top of the right foot
pressing into the left palm. As you inhale, reach the
right fingertips forward. Plug the right shoulder in as if you were shaking someone’s hand, and then plug it in. Here we go. We flow, inhale. Exhale, nose to knee. Inhale, keep it nice and slow. Extend, spread the
fingertips, spread the toes. Exhale, and nose to knee. Inhale, extend. Exhale, nose to knee,
rounding through the spine. Keep checking your foundation. Inhale, extend. Whoa, exhale, release. Awesome, swing the toes to one side. Come to seated. Great work my friends. We’re gonna take a little,
thrill our arms here, so just bring the legs to
a nice sukhasana again, crossing the ankles,
practicing with the heels a little further from your base. Then thrill our arms. It should feel good. Loop the shoulders. Breathe
into the muscle, the form. Fingertips down. Great, then release.
Palms come to the earth. We’ll extend the legs out
long, and come to lie down. Get comfy here. Tuck
the chin into the chest. Lengthen through the back of the neck. Then we’ll slide the left
knee up towards the sky, Still have the left foot on the mat. Lift the right leg up
high, and then we’ll cross bending at the right knee, just crossing the ankle
over the left thigh. Reclined, one-legged pigeon here as you press off of your left foot and interlace the fingertips
behind the left thigh. Breathe here. Stay bright in the feet. Just a little energy in the feet here. Then we squeeze the legs
up towards the heart. Keep the neck nice and long. If you find a little sway
back and forth feels good, by all means. Find what feels good here. You might even press the right elbow into the right inner thigh. Then take at least a couple breaths to just imagine your
left foot on a wall here, so left shin parallel. Again, squeezing up and in. Take nice dep breath in. Use your exhale to release, and we switch. Right foot to the ground,
left leg crosses up and over. Cross your left ankle over
the top of the right thigh. Stay relaxed through
the shoulder my friend. All that stress and
tension that we build up in the neck and shoulders. Let’s keep it soft and mindful here. The practice of awareness is so good. Here we go, pressing
up off the right toes, interlacing behind the
right thigh this time. Acknowledging, embracing the fact that each side is different. I was in a little bit of a
car wreck not too long ago, and I’m fine, but really
did kind of shift my body especially my right side and my left side. You need to stay present. You need to honor what’s what, and it can change from
every day, every practice, one to the next. Finding gentle rocks. Eventually finding that right foot up against an imaginary wall
here, right shin parallel. Open in the chest, relax
through the shoulders. Big breath in. Good, exhale, release. Use your breath to release. Yeah, both feet come to the mat. I interlace the fingertips
behind the head. You didn’t think we were gonna get out without a little core, even
though we already did core too. Extend the thumbs, elbows nice and wide, scoop your tailbone up,
and press off both feet. Shins parallel. This time, again, both
feet up against the wall. Inhale in. Exhale lift. Inhale, lower, elbows nice and wide. Exhale, lift. Inhale, lower. Exhale, lift, and keep it going. Keep a nice amount of space between your chin and your chest. Imagine a juicy mango or something there. Keep your gaze straight up
and maybe slightly back, so again, resist the urge to crunch here. One more, inhale lower. Exhale, lift. This time stay lifted. Extend the legs up high. Inhale in. Exhale, slowly
lower the right heel down. Not gonna do a lot of
these scissoring the legs. Back up to center, inhale in. Exhale, slowly lower the left leg down. Inhale, back to center. Keep the elbows wide, neck nice and long. You can use your thumbs to gently tug the back of the head out. Keep lots of space, and two more times on your
own scissoring the legs. We got this. Lower back is super flush with the mat. My elbows are wanting to come in. Keep yours nice and wide. Here we go, one more. Embrace that shake, that
tremble. Here we go. Then after you’re done, take
a second to hug the knees into the chest. Crawl the shoulder blades
in and underneath you. And then we’ll bring the
soles of the feet together, knees super wide, supta baddha konasana. I’m sore. Great, take the hands to the belly here. Give yourself a little pet. And then arms rest gently at our sides whenever you’re ready. Inhale in through the nose. Exhale out through the nose. Keep it in the nostrils.
In through the nose. I embrace. Marrying the breath and the body with the mind, the power of thought. We move all this energy
around in our practice and so just by expiramenting, it may not even be your thing, but just experimenting with
intention, mantra, affirmation. Even in the most simplest way, it kind of checks our thoughts. It kind of guides the mind, the manas, back to the energy. Then it allows the energy to be used and directed to a place that serves you. We’ve all been there. We’re just like, “Oh my God, “Why am I being so crazy?” Stay here as long as you
like, supta baddha konasana. That’s this shape here, cobbler’s pose, or reclined cobbler’s pose. Or begin to extend the legs out long. Windshield wiper the toes back
and forth a couple of times if it feels good, and then let it all go. Way to show up today. Thanks for sharing your time, your breath, and your practice with me. See you for Day Four! Namaste. (inspiring piano music)