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Yoga Camp Day 4 – I Awaken


– Hello my sweet friends, and welcome to 30 Days of Yoga Camp. I’m Adriene, and today is Day Four. We’re gonna get the juices
flowing with the mantra, “I Awaken.” Let’s get started. (lively piano music) All right, so let’s
begin in Sukhasana today, crossing at the ankles again, and giving yourself a lot of space here. You might take the fleshy
part of the buttocks to the side. And right away today, we’re gonna draw the palms
together at the heart. (deep breathing) So just take a second to get settled in. (exhaling) Day Four. Perhaps it was a little
trickier to get here today. Perhaps you’re rarin’ to go. Just take a second to scan the body, notice how you feel. Close your eyes for just a moment. (exhaling) And begin to bring your
attention to your breath. So it’s easy to kind of short-cut or I was gonna say short
circuit with the breath here. So just take a second to play. There’s no right or wrong. You don’t have to hit your mark. Just noticing your breath. (breathing) And just noticing your breath
activates this awareness in your breathing. You might drop into a Pranayama technique that you know. (exhaling) Or you might just let it flow in and out. Like taking a sip of
water when you’re thirsty. (exhaling) Taking your vitamins. Your vitamins. (inhaling and exhaling) Then again with the eyes closed. Trust the video. Trust yourself. Let’s take a second to consider
what you want to wake up. So the mantra today is, “I Awaken.” And before you’re quick
to judge and you’re like, “Ah, that’s cheesy or hokey.” For reals, what do we want to wake-up? (inhaling) So if you’re having a little trouble here, you know, finishing that sentence today, it might just be I Awaken, and you use the sun salutations to connect to the light within, and that’s good. So just opportunity to
go a little deeper here. (deep breathing) And after you set your intention, you have your mantra, go ahead and bow the head to the heart. Stretching through the back of the neck. Should feel good. Mmmm. Confirm your intention. Repeat one last time to yourself, “I Awaken.” Are finishing that sentence. What do you want to wake-up? Big breath in to confirm it. (inhaling) Big breath out as you lift
the head, lift the heart, and bring the fingertips to the earth. Awesome. Bat the eyelashes open. Maybe take a second to stretch the skin of the face, even a yawn. A couple neck circles. And then here we go. Go ahead and take your pinkies to the back, thumbs to the front. So that this part of your
armpit chest can lift, and the elbow creases
are pointing forward. So if you’re here or here, you know, just a little
attention to detail here. Then inhale. Sit up nice and tall. Exhale. Grounding through the sitting bones. Shoulder blades draw in
so you might even walk your pinkies a little bit forward. Again inhale, sit up nice and tall. So working from the inside out, let’s begin to wake-up
the body with the breath. (breathing) And again, inhale in, sit up nice and tall. And then exhale, maybe the
pinkies or the fingertips crawl a little bit further back. If the pinkies, whoa, if the pinkies can come
all the way together, that’s great, but no need to rush it here. And I’m gonna show you
guys that we don’t need to always cram into the poses here. We can kind of keep that space. Soft and easy, big breath in. Big breath out as you draw
a line with your right, no with your nose past
your right shoulder. I was gonna say your right nose. OK, so we’re taking the chin
parallel to the earth here, and drawing a line with the
nose past the right shoulder. This is where it’s helpful. You can see the rounding of my shoulders, to keep that opening. Pressing into the pinkies, thumbs forward, pinkies back. Now close your eyes here
and lengthen from the crown of the head. If you can, imagine this line
from the crown of the head all the way to your left hip. Connecting to the energy of the body. (breathing) And then dropping through center, chin to chest. (exhaling) And inhale, lift back up. Here we go again. Inhale in. Keep lifting up through the heart. Pressin’ all ten fingerprints
into the left, inhale. Exhale, drawing a line with the nose past the left shoulder here, trying to keep the chin parallel to the earth. So that’s really just for awareness so it doesn’t have to be you know, anything in particular, just not collapsing and not lifting. But keeping it nice and neutral, nice and long in the neck. (exhaling) Getting a nice stretch in the arms here. Breathe, breathe, breathe. Maybe closing your eyes, seeing this line from
the crown of the head that reaches up towards the sky all the way to right hip point. And again, if that, if you don’t connect with that, and that’s too, you know esoteric, or just not connecting to it, that’s OK. There’s a lot of people
participating in this video so if you don’t catch everything or if everything doesn’t speak to you, it’s totally cool. Big breath in. And big breath out as we come back. Ahh, release the arms. This should feel good here
as you give yourself a hug. Right arm on top of the left. Oh yeah, baby. Walk the fingertips behind to– watching my mic– to the shoulder blades here. Give yourself a big hug,
careful not to collapse. (breathing) Lift the chest, big breath in. Exhale, release. And other side, left arm on top. (exhaling) Crawling the fingertips behind. Give yourself a little massage, and then again lift the chest. Big breath in. And big breath out to release. Awesome, let’s come to all fours. Take your time getting there. This time is for you so
even in the transitions, time is precious, enjoy. Move mindfully. Keep breathing. Come to your tabletop position. Knees underneath the hip points. Wrists underneath the shoulders. Press away from your yoga mat. Soft bend in the elbows. Then remember that lift
in the armpit chest that we just had, when the fingertips were behind, see if you can find that even here. So no collapsing. I’ll give you just a couple
moments to explore here. Hugging the lower ribs in. Making sure the neck is bright. And then we’ll check this line
from the crown of the head to the tip of the tailbone
by lifting the knees. Inhale in, exhale. Press into everything that
is touching the earth, your foundation, and let the knees hover. We’re not gonna be here long. Great to strengthen, full body. Notice if your spine is
in one nice, long piece. It’s organized or is it kind of collapsed? Can you find support from within? One more breath here, you got it. Gaze straight down. And then exhale, release. Awesome, Cat-Cow. Inhale, drop the belly. Exhale around the spine. (deep breathing) Moving in your own time. (creaking) Creaky old floor is back on Day Four. (deep breathing) Half the people participating
right now are like, “This woman is crazy.” (laughing) And, that might be true. When you get bored here or
tired of my creaky old floor jokes, I invite you to
take it for a little ride. So… (creaking) Ohh. So you might stretch. (laughing) Side to side. Maybe your calves are sore. Maybe you’ve taken up
something else recently like cycling or running. Or maybe you just wore
the wrong pair of shoes. Stretch through the feet. So, I’m just guiding you to
kind of a starting point, and then it’s really up to
you to listen to your body. Maybe you come all the way forward. Maybe your abs are a little
sore, this feels good. And maybe you come all the way back. (breathing) Maybe you’re keeping
it pretty traditional. (deep breathing) So keep it going. And in your own time,
you’ll choreograph your way to Downward Dog. So don’t just drop what you’re doing and head to Down Dog. Connect it my friend. (deep breathing) And we find what feels good here. Pedaling it out. Finding that connection with the palms. Pressing into the fleshy
part between the index finger and the thumb. Remembering to smile every now and again or at least tap into a little inner smile, a sense of humor even helps. Where’s your breath? (exhaling) One more inhale in here. Exhale, heels down. They don’t have to touch the earth. Good. Slow walk to the front, enjoy. Rolling through the feet. Negotiating with the hands. We’ll meet in Forward Fold. (breathing) Taking a couple extra breaths here today. Letting any stress or tension, anything that’s bothering you. Maybe you’ve been fretting
about something, someone, let that roll off the
shoulders, off your back. Any weight you’ve been carrying, just let it roll off. Take a couple nice, loving breaths here. (deep breathing) Then cultivate awareness
in the soles of the feet. Bend the knees. We awaken the lower back
body with lots of love. Big breath in. Big breath out. Slowly roll it up. See how slow you can go today. Enjoy. When you arrive, start
moving the shoulders forward, up, and back. Keep a soft bend in the
knees if you can here. Notice if you’re clenching in the toes. (breathing) And then we’ll press into
all four corners of the feet. Find that integrity in the lower body. So draw energy up from the arches. Lengthen the tailbone down. Consider this upward current of energy through the front body. And then this grounding
energy in the back body. Again, here’s this upward
lift through the front. And this grounding through the back. And to test that out, we’re gonna swim the fingertips around. Interlace. Draw the knuckles down, shoulder blades squeeze together, oh yeah. And then away. Maybe the palms come together. But don’t force it. Give it time. Let it unravel. Soft knees here, not locked. Again, tailbone lengthens down. Feel that upward current of
energy in the front body. And then the grounding in the back body. One more breath here. Knuckles down and maybe away. And then we’ll release. Give yourself a hug. Right arm on top. Inhale, lift the chest. Exhale, release. Give yourself a hug. Left arm on top. Inhale, lift the chest. Exhale and release. Awesome. Time to awaken the light within. We’re gonna salute the sun with a little sun salutation variations. I invite you to move with your breath, especially if you’re new to the practice. Maybe slow it down so you
don’t always have to move at my tempo. Let’s see what happens. Soft knees. Inhale, we reach up. Exhale, bend the knees, Forward Fold, again try to slow it down. So if you’re used to a lot of flow, this’ll be great for you to slow it down a hair here. Inhale, moving with your breath. Slide up to Flat Back position. And then exhale, Forward Fold. Good. Fingertips come to the mat. And we’re gonna step the right foot back. Just find a nice little lunge here. Inhale, look forward. Exhale, plant the palms. Step it back to plank. Inhale, look forward. Exhale, slowerly. Slowerly. (laughs) Slowly lower down to the belly. Inhale, come up to Cobra. Exhale, release. (exhaling) Pressing up to all fours or to plank, so yogi’s choice. And then to Downward Facing Dog. Mmm. Good. Step the right foot up into your lunge. Inhale, look forward. And then exhale, rock that
back foot up to meet the front. You got it. Gorgeous. Inhale, halfway lift. Exhale, fold. Inhale, bend the knees. Reach the fingertips all the way up. Full body stretch here. Take your time. Inhale, reach, reach, reach, reach, reach. And exhale, hands to heart. Head over heart. Heart over pelvis. No gripping in the toes. Just check yourself here for a second. And here we go again. Soft knees. Inhale, reach for the sky. Exhale, Forward Fold. Inhale, halfway lift. Take your time. Exhale, bow. Fingertips come to the mat. And this time, I step the left foot back. Inhale. Open the chest towards the
front of your yoga mat. And exhale. Plant the palms. Slide the right toes back. Can always lower the knees here. Belly to Cobra. Or maybe you play with
shifting your weight forward, lowering halfway. Chaturanga to Upward Facing Dog, so we have lots of options here. Repeat that belly to Cobra. Inhale in. Exhale to all fours or to plank. Inhale in again. Exhale, Downward Dog. Nice everyone. Big breath in as you step the
left foot up into your lunge. Exhale. Inhale, look forward. And here you go, rocking the back foot up to meet the front. (breathing) Forward Fold. Inhale, halfway lift. Move with your breath. And exhale, float it down. Inhale, reach for the sky. Press away from the earth. Full body experience here. Enjoy, enjoy. And exhale, hands to heart. (breathing) I awaken. Maybe it’s just I am awake. Maybe you just think about, “Oh, what do I want to wake-up?” (snaps) What part of my life do I want to wake-up? Or am I just waking-up my body? Starting there and then
watching it unfold. Here we go again. Soft knees, inhale, reach it up. Enjoy this move. Exhale, down you go. Rain it down. (exhaling) Inhale, halfway lift. Long neck. Exhale, bow. This time, plant the palms. Step or hop it back to plank. Top of a push-up. Feel free to lower the knees here. Inhale in. Look forward. Exhale. Lower down. Belly to Cobra or Chaturanga
to Upward Facing Dog. Use the inhale to open your heart. And exhale to release. Inhale, back up to all fours or plank. Exhale, Down Dog. (exhaling) Good, drop the left heel. Inhale, lift the right leg high. Exhale, squeeze it up and
in towards your heart. Gaze straight down. Step it up into your lunge. This time we’ll pivot on the back foot and find Warrior One. Take your time getting there, stacking front knee over front ankle. Powering through that
back foot, back edge. And then when you’re ready, finding the fingertips. Reaching towards the sky. (breathing) Go through your checklist here. Warrior One. If you ever draw us in a one, a lot going on. More than meets the eye. Charge the left inner thigh. Breathe deep here. Maybe bring the palms a
little bit wider than normal so the shoulders can relax. Down. (breathing) Keep the heart lifting. Big breath in. Big breath out as we
pivot on the back foot. You got this. Hug the inner thighs to the mid-line, and then we rain it
back down to our lunge. (exhaling) Awesome. Plant the palms. Get the right toes back. Move through your flow so it
might be a little different for you each day. (breathing) Moving with the breath. We’ll meet in Downward Facing Dog. Rock on. Drop the right heel. Lift the left leg up high. Big breath in. Big breath out as you squeeze left knee up and in towards the heart. Gaze straight down. Connect to your strength here. You got it. Then step it up. Pivot on the back foot. Find that heel to arch alignment here just to start, and then we’ll roll it up, pressing into the knife-edge
of that back foot. Finding my alignment. Just checking out where
the body’s at today. And then you can always widen
your stance a little bit if you need to. Tailbone lengthens down when you’re ready. Find that reach to the sky. Warrior One. A wonderful pose to
wake-up the physical body, and also start to kind of tease that, the mental body. The mind. Right? (exhaling and inhaling) There’s a lot to focus on here. So you can give the thinking
mind a little bit of a break. Stay calm. Stay focused on the breath. Inhale, maybe you bend that
front knee a little more. Maybe you activate through the torso, the side body. Lift your heart. And then exhale, pivot on the back foot. Trust as you rain it down nice and slow. Stay focused on the breath here. Come to your lunge. Inhale. Exhale, rock the back
foot up to meet the front. Forward Fold. Inhale, halfway lift. Exhale, bow. Inhale, reach for the sky. Exhale, hands to heart. Take a second here to
just close your eyes. And observe your breath. Nice and easy. Mmm. Give thanks for this moment. The opportunity to connect mind and body. And then bring a little bit
of attitude to this next one. A little bit of your spirit. So we connect mind, body, and spirit. We’re makin’ it cool again guys. Here we go. Soften the knees. Inhale, reach it up. This time, fingertips kiss overhead. Or, if you’re feeling adventurous, give it a clap. (claps) Down you go. Bend the knees, Forward Fold. Inhale, halfway lift. Exhale, bow. Bend the knees. Plant the palms. Step or hop it back to plank. You got it. Nice and slow. Slow and steady wins the race. So they say. And moving through your Vinyasa, again we can be on the knees here. Remember, hugging the
elbows into the side body or play with those 45 degree angles. Gaze straight out. Inhale, find your heart open or careful not to crunch
the back of the neck. So, long through the back of the neck. On an exhale, melt her down. Press back to all fours. Stick with me guys. Stick with me. Or maybe to plank. Take a deep breath in. And exhale to Down Dog. Here we go again. Warrior One. Inhale, lift the right leg up high. Exhale, squeeze nose to knee. This time try to touch your right heel to your right butt cheek. I said butt cheek on YouTube. Sorry, glut. Gluteus. Step it up. Pivot on the back foot. Rise up strong. Warrior One. Inhale. Reach. Exhale, pivot on the back foot. Rain it down. Keep the heart open. Chest open. Plant the palms. Step it back. Move through your Vinyasa here. Find what feels good. (breathing) And take it to Down Dog. Hard work here. Drop the right heel. Lift the left leg up high. You got it. (breathing) Connect to your strength. Awaken their power. Left heel to left glut. Gaze straight down. Press away from your yoga mat. And then step it up. Pivot on the back foot. Rise up strong. Warrior One. You’re doing great. Try to control your breath. Inhale in, reach. Exhale with control. Hug the inner thighs to the mid-line. Pivot on the back foot and rain it down. Try to keep the front body nice and open. Great. Plant the palms. Step the left toes back. And we flow. Inhale, open your heart. This time exhale to Child’s Pose. So we can swim the fingertips around, and allow the forehead to kiss the earth. Observe your breath. Take a rest. (deep breathing) Beautiful. Slowly press into the tops of the feet. Tuck the chin. Slowly roll it up. Thriller arms here. Just to counter the wrist work here, pulling the shoulders back. (exhaling and inhaling) To go a little deeper, you can take the right thumb
to the center of the left palm, and then press that thumb out. And just finding deeper stretch here. And same thing on the other side. Left thumb to the center of the palm. And finding that stretch here. Keep breathing nice,
long, smooth deep breaths. Then we’ll release. Shake it off. Back to Down Dog. Last leg here. Stick with it. You got this. You have this. Here we go. From Down Dog. (breathing) From Down Dog, we’ll take a
deep breath in once you arrive. And we’ll use the exhale
to bend the knees. Inhale, look forward, and hop to the top, jump to the top, or you can repeat the
slow walk from before. So it doesn’t matter to me. You have plenty of days, 30 days of yoga to play with transitions
and mix and match. Then inhale. Halfway lift. Exhale, bow. Inhale, reach for the sky. And exhale, hands to heart. Back up we go. Inhale, reach. Exhale, rain it down. Inhale, halfway lift. Exhale, bow. This time we’re gonna walk the feet out to the edge of the mat. And then go ahead and walk the toes out so they’re spilling just off the mat. And then from here, I’m gonna bring my fingertips forward. Bend at the knees and
slowly sink the hips down. (exhaling) So, we remember the mantra here. Remember what you’re trying
to wake up, stimulate. Rock a little side-to-side here. You’re gonna feel this
in the hips of course. But also see if you can
connect to muscles in the legs. And the feet. And then when you feel like it, when you feel satisfied
with a little movement, come to find this lift in the heart. Maybe the palms together. So this’ll look and feel a
little different for everyone. You can, if you have a block, you might take the block and sit on it. That’s nice. And if the heels are not
coming down to the mat, who cares? Keep the heels lifted. You get extra work in your
feet, which is great, great. So nice. So that’s the thing. We kinda have to shift our minds, like when you can’t do something, you can’t quit, you can’t give up. Or you know, you can have toxic thoughts ’cause you’re human, but you have to understand
that those toxic thoughts have an impact. (breathing) Take one more breath
here, lifting the heart. Pressing the legs into the arms, the arms into the legs. (exhaling) And then we’ll release. Gently swim the fingertips behind, and come to seated. So we’re gonna bring
the feet together here. Arches of the feet together. Just take a second to shake
it off if you need to. (breathing) And then when you’ve arrived, we’re gonna bend the right knee, and bring the right heel in. Head to Knee Pose. Here we come. So, left toe is pointed
up towards the sky. We firm down through the
top of the left thighbone. Inhale, reach for the sky. And for this variation today, just a little counter-pose
to what we’ve done before. Inhale, reach up. Exhale. Dive over towards the left
side of your leg here. Grabbing either, the left of the shin here, or maybe the left ankle. So before you go flat, just taking it over here, you might even reach
to grab the outer edge of the left foot. So you’re either grabbing
onto your pants here or finding a little twist. All different levels. (breathing) Meanwhile, top of the right
thigh is grounding down, and we’re breathing. Enjoying this time for ourself. Feels good. Tending to it. Then we’ll release here,
and go for Head to Knee. It’s just an action. So you might not get there, but just an action. Great for the internal organs here, especially when you breathe deep. (deep breathing) Then we’ll slowly release and take it to the other side. Right leg extends. Left knee bends as we bring
the left heel up and in. Find your foundation even here. Right toe is up towards the sky. And when you’re ready,
reach, reach, reach. Top of the left thigh grounds down. And then taking it up and over… (exhaling) to the outer edge of the right leg. So wherever it lands for you. (deep breathing) Just to reiterate, ’cause
I want all my friends, all my homies to feel taken care of. It could just be here, man. It could be right here. You could have a lot of work going on in the back body so you could be here. So be where you are at today. Stick with it. You got it. Breathe. (breathing) And then flatten it out
whenever you’re ready. Belly comes to the top of the thigh. That may not be for you today, but that’s just an action. Of thinking, up and over. And melting. Head to Knee Pose. So you can just imagine. Actively drawing down
through the left thigh here. (breathing) And then we slowly release. Awesome. Send the left leg out long. Bring the palms together. Interlace index fingers,
stay pointing forward like Charlie’s Angels here. We draw the shoulders down. We point the toes. So I rarely point the toes. It’s always flexion or softness. So pointing the toes, firming
through the tops of thighs as you slowly roll down. When you have that breaking point, laugh, smile, life is good. It’s awesome of you to be
on your yoga mat today, so just notice, point, point, point. Reach. And then eventually we come to Flat Back, reaching arms up and overhead. And exhale, bending at the elbows like two football goal posts. That would be one goal post. Like a football goal. Like cactus arms. (laughing) And then you can soften through the feet. Awesome. Take a second maybe to
windshield wiper the feet or even moving the toes front
to back is nice sometimes. If you’re feeling any compression or any fussiness in the lower back body, press into the soles of the feet. Lift your tail, and send
it towards the front edge of your mat. And then release back down. Awesome, we’re gonna end
with some circles in the hips so keep the left leg heavy here. Backs of the hands on the earth. I’m gonna slowly bring my
right knee all the way up across my body, and then around and down. So peek at the video
as long as you need to, and then you’re off, drawing big circles with the hips. (deep breathing) Bonus points if you
synchronize with your breath. Inhaling. And exhaling. And reversing the circle coming up around the opposite side. Crossing over. Sliding back down. Letting it begin to release here so takes a while to get the hang of this. For whatever reason, but once you get it, it feels really great, kind of staying soft in the feet. We’ll switch to the left
leg whenever you’re ready, crossing over, around. Outer edge of the left
foot comes to the mat, and comes down. And we keep it going. (deep breathing) When you get the hang of
this it feels really awesome. It’s like a mind game. It’s like how could this feel so good? Close the eyes. And then, reversing. You should be able to
hear your foot sliding. Closing your eyes really helps you connect to the sensations in that hip socket. This might be a great place
to return to your affirmation. Or just enjoy the sound of your breath. (deep breathing) Great, when you feel satisfied, we’ll send the legs out long. Take a second here to just restore. Can keep the arms where they are or begin to slide them
down gently at your sides. And allow the fingertips to soften. Toes, feet, ankles to relax. Inhale, lots of love in. (inhaling) Exhale, relax the weight of your body completely and fully into the mat. (exhaling) Awesome work today, my friends. Thank you so much for sharing your time, your energy. And your breath with me. And with the others
practicing around the world. Great work. We’ll see ya tomorrow, Day Five. Awesome job. Namaste. (lively, uplifting piano music)

Jerry Heath

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