what's up everyone welcome to 30 days of

yoga with Adriene I'm Adriene and I'm

super excited it's day one y'all let's

get started alright my friends today

we're going to begin in a nice

comfortable seated posture so docile now

with one foot in front of the other

so just to stay on the same page let's

draw the left heel in towards your

Center and then the right leg comes in

to follow you can use a blanket or a

block or pillow even in a book sometimes

it's nice to lift the hips up if you

feel like you're getting trapped in this

like mr. Burnes posture here so take a

quick second to get settled in and a

nice comfortable seat one foot in front

of the other make sure everything

situated and then when you're ready sit

up nice and tall see if you can align

your head over your heart your heart

over your pelvis you might take your

fingers and touch your booty you move

the fleshy part of the buttocks aside

you might fix your hair here just do all

those little things so that we can come

to a nice still place as we begin our

challenge

nice and slow settling in easing into it

and really choosing to stay present so I

like to call it getting your money's

worth so we're gonna get a workout we're

going to commit to 30 days of practice

together we're going to stretch the body

tone the muscles deepen the breath but

beyond that we're gonna listen we're

really gonna use this opportunity to

come into a different type of presence

maybe learn something new about yourself

and so today's practice is focused on

that so we sit up nice and tall take a

second to close the eyes relax your

shoulders down and just notice how you

feel

perhaps the tendency to want to move

quickly to the next thing

we got 30 days so we can take it nice

and slow and really set ourselves up for

a nice experience that feels good

bring your awareness or your attention

to your breath and just notice it and

you might begin to deepen the breath

play with it here seeing if you can

extend the inhale make it a little bit

longer and extend the exhale stick with

your breath as we begin to move the body

and shape shift in and out of different

poses

remember the breath is energies and

breath to the tight places use the tool

of your pranayama or your breath to stay

focused and really be honest with

yourself about how you feel each day and

each time you come to the mat oh and

also let's have some fun drop it in chin

to the chest

whilst begin to draw circles with the

nose one way and then the other and then

reversing your circle back and forth

kind of dropping into this moment for

yourself and then we'll bring the head

back to Center stillness and draw the

palms together at the heart deep breath

in as you lift the sternum up thumbs

hearts coming together you know I have

one heart I guess heart and we'll take a

deep deep breath in through the nose

here and this time go ahead and let it

out through the mouth

exhale again just like that deep breath

in through the nostrils sit up nice and

tall and exhale out through the mouth

make some noise

and we'll interlace the fingertips keep

breathing deep as you press the palms

forward shoulders relaxed drop down and

then we send the palms up and back nice

and easy organic movement here the knees

are going to want to fly up and we're

gonna ground down through the tops of

the thighs committing to a full body

experience as you lift and lengthen up

through the side body and keep playing

with your breath

we teeter-totter back and forth here

stretch it out notice what the shoulders

are starting to rise up see if you can

keep the shoulders relaxed heart lifted

arms may begin to get tired here

especially if you're new to the practice

stick with it find ease use your breath

to keep it together just kidding inhale

back to Center we go this time carve a

line with your nose all the way up so

rather than just looking up kind of

crunching the back of the neck just

really mindful activity as we carve a

line with the nose look up one more

breath here and then on an exhale we

break free kind of fingertips Thrain now

awesome plant the left palm into the

earth inhale reach right fingertips up

and over side body stretch again work on

creating a full-body experience as we

ease into the practice so for me that

means really paying attention to yes the

side body stretch but also grounding

down through the legs and maintaining

that extension through the crown you

might find a little pulse here you might

spiral your heart up towards the sky

make it your own here deep breath in and

then exhale swiftly up and through

Center and we take it to the other side

right palm to the earth left fingertips

reach up and over same thing

stretch it out ease into it great one

more breath here you might spiral your

heart up towards the sky and then on an

exhale we bring it back to Center from

here we're gonna walk the fingertips

behind us I'm eternally

so you can see this walking them behind

pinkies might come close or again if the

shoulders are really tight give yourself

some space you can keep it nice and easy

today so I walk the finger to this back

we sit up nice and tall

imagine the lifting up through the

armpit chest here so we're lifting up

through this area of the body and

opening the heart the chest close your

eyes find your breath when you get bored

or your mind begins to wander come back

to that sweet inhale exhale out through

the mouth whenever you need to let go a

little bit or find a little inspiration

hmm then slowly we'll soften through the

elbows and walk the fingertips all the

way around and forward so nice and easy

we walk the palms forward and to each

his own here so you might end up here on

the palms really pressing the sit bones

into the earth again full-body

experience really expanding the

awareness throughout the legs the hips

making sure I'm still mindful to

shoulders and for me that awareness is

really an act of self-love I'm

considering all parts

Hayao first teo of the challenge okay so

you might stay up here on your palms you

might already be way past me and on the

forearms if not just gives you something

to look forward to no worries just be

here in the moment another option as to

maybe send the fingertips all the way

out and begin to relax the way to the

head over you might find a soft sway

back and forth and again the sit bones

are gonna want to roll up here to

compensate see if you can stay grounded

and maybe a forehead underneath a

forehead underneath the block hello a

block underneath forehead maybe even we

bubblegum in the fist here for a little

support breathe into your right hip find

that breath

then press into the sit bones press up

into your palms we're gonna walk the

fingertips spider fingers as we say in

kids yoga over towards the right don't

crank it keep it easy remember find ease

as we ease into the practice and I brush

away dog hair deep breath in here keep a

nice extension through the crown

breathing into the left side body

pressing the sit bones back and then we

walk it through Center and take it to

the left same thing so again those hips

are going to want to come up we stay

pressing into the sit bones shoulders

relaxed really mindful through the neck

deep breath in

follow your exhale as you unravel back

to Center and then we're gonna switch

the legs here so right heel comes in

left leg comes out reach all the palms

together at the heart once again inhale

sternum to thumbs exhale relax the

elbows down just notice how your legs

feel sometimes you know this side can be

a little bit different feel a little

foreign and we'll interlace the

fingertips sit up nice and tall press

the palms

actually let's interlace the opposite

direction this time so opposite thumb on

top a little yoga for the brain as we

begin and we press the palms oh yeah

that feels weird forward up and back

once again and same thing just a little

organic movement yes to stretch the side

body yes to bring awareness into this

spine but really to set the tone for our

practice and our challenge that you're

in charge and that's more than modifying

up or down it's really about listening

being present easing into it being

honest also gives you the freedom to

move how you want to move find what

feels good

inhale carve a line with the nose look

up and exhale rain it down great this

time we walk the fingertips together

just like before this time we're gonna

inhale lift the heart and exhale draw

line with the nose

the right shoulder if you've practiced

me before you know I love this move

imagine receiving a little kiss on the

neck this is a little hygiene for the

neck and shoulders so it might seem like

you're not doing a lot but we're drawing

the shoulder blades down we're opening

the chest lifting up through the ribcage

and keeping an extension in the crown of

the head breathe into the left side of

the neck and then on an exhale this

should feel really yummy as you drop the

chin to the chest breathe in to the back

of the neck oh yeah I'm gonna take it to

the other side so we find a softness

here even in this shape we relax the

shoulders down

imagine someone kissing you on this side

of your neck it's getting steamy in here

already inhale in extend extend and

exhale chin to chest for one more breath

this time you can really draw your nose

to your navel and then we lift up

through the crown of the head take a

deep breath in smile or turn on that

inner smile and then we release walking

the fingertips forward same thing palms

come to the earth and feel this this hip

out so you might find a gentle sway

again and coming onto the forearms might

be an option or maybe all the way down

breathing into the outer edge of that

left hip noticing how the sit bones want

to peel up and the pelvis wants to rock

but we keep it grounded and strong a

couple more breaths here nice strong

awareness throughout the whole body

you press into the palms to slowly

release and come up this time we're

gonna take the fingertips spider fingers

all the way to the left it's okay

there's a tendency to want to crank here

and do the yoga pose and I just ask you

and invite you to ease up we have 30

days our first day we're gonna stretch

it out take a little stock get settled

in so nice gentle twist to the left and

then we'll release take it through

Center and take it to the right breathe

nice long smooth deep breaths

and then gently release back to Center

awesome flip your palms up sit up nice

and tall take a look at your hands for

them wide we're gonna commit to a nice

strong awareness through the hands as we

come forward and up into tabletop

position so take this focus with the

hands with you as we come gently onto

all fours so we draw the wrists

underneath the shoulders my friends knee

is directly underneath the hips press

into the tops of the feet

take that focus of the hands with you as

you press away from your mat so fingers

are gonna want to do what they naturally

do and we're going to really expand

awareness and building a strong

foundation here and day one we press

away from the earth draw the navel up

towards the spine relax your shoulders

draw them away from the ears so really

mindful in the head and neck tendency

here is for the neck to kind of collapse

but remember the neck is a nice long

beautiful extension of your spine cool

take a deep breath in here press into

the tops of the feet don't panic we're

gonna lift the knees let them hover just

for a second here and I like to do this

one too just bring a little start to our

challenge but also to light a fire in

the belly and also when we lift the

knees here we can really tell if we're

collapsing in other places so find that

integrity one more breath here you might

experience a little shake a little

tremble that's prana the energy moving

definitely transformative energy there

so one more breath and then we release

cat cow never looks so good loop the

shoulders drop the belly inhale heart

radiates forward and on the exhale I

started

turn and under curl it under as I rotate

hip points find a surrounding of the

spine and release the crown of the head

to the earth inhale keep it nice and

slow today dropping the belly tailbone

lifts up heart opens out and moving with

the breath exhale curling the tailbone

in traveling up the spine until the

crown of the head releases moving at

your own pace here with your breath

doing a little energetic hygiene getting

the circulation going

and a little spinal flex even if we just

did cat-cow everyday for 30 days we'd be

rocking and rolling so we'll begin to

veer off the beaten path here if you

haven't already shaking the hips a

little left to ride just kind of coming

off those railroad tracks lingering and

any place that feels tight or sore might

get a little freaky on me and even come

forward and this is where we just begin

to let loose awesome and then we'll come

back to that tabletop position and drop

the elbows where the palms are and again

stay aware of the hands here fingers

really want to come in or go out

especially if the shoulders are tight so

you can keep to railroad track lines

here pressing the elbows into the earth

we walk the knees back and melt the

heart heart to earth pose anahatha Osun

one of my favorites if the forehead

comes to the earth let it let the pelvis

rock up towards the sky heyo the sit

bones shine spread left to right and we

take five nice long deep breaths here

notice if the toes are coming in or

going out see if you can keep that full

body awareness rocking and rolling

belly can soften here inhale fill the

back body with air

and on an exhale release your hearts

super awesome for the shoulders let's

take one more breath here and then to

transition I'm gonna press into all ten

fingerprints all ten knuckles press into

my elbows and slowly slide on through to

the belly oh yeah

press into the elbows they're right

underneath the shoulders still steel Dex

is still I press into the pubic bone

pressing the tops of the feet and I grow

nice and tall here and a little Sphinx

pose so if you have to do some adjusting

to find length on the side body or in

the spine please do self adjustments are

the best and we breathe here again

notice if you've lost awareness from the

wrists and hands keep that awareness

press away from your mat with your

elbows almost as if you're trying to

tear your yoga mat in half with your

elbow one more breath we inhale in and

exhale slowly release

all right this time palms are gonna come

underneath the shoulders we curl the

toes under and you know where I'm headed

right downward facing dog so there's two

options here you can come to all fours

first and then peel up through the tail

or there's always the option from this

posture to come straight to plank so you

can cool it or you can heat it we always

have options here together we'll meet in

our first downward facing dog

of the challenge pedal it out check in

with your feet seize bend the knees and

then don't forget that awareness of the

palms of the hands spreading wide we'll

take three more breaths here so notice

if you're just kind of holding waiting

like onto the next thing try to enjoy

your practice breathe stretch it out

shouldn't say try to enjoy your practice

how about we say just enjoy your

practice then we're gonna go for a slow

walk up towards the front edge take your

time again resist the urge to just kind

of taskmaster here we're gonna slowly

walk up towards the front hands again

there we'll meet at a head of the mat

and a nice forward of hold so to each

his own here you might walk with the

fingertips to one side and then the

other if you're feeling a little tight

in the head and neck you might shake the

head yes and no pay attention to your

feet toes are pointing forward feet are

hip-width apart here to start you might

clasp the elbows and rock gently left to

right so again setting the tone of our

practice and really the tone for the

challenge that you're in charge I

encourage you to improvise to keep

searching and exploring try to avoid

just being the yoga challenge robot here

but really be yourself and listen to

your buddy and when you feel satisfied

we'll release the arms press into the

feet nice and strong bend the knees

generously as you tuck the chin into the

chest and we begin to roll it up nice

and slow take your time enjoy every move

every moment this is our time that we've

taken for ourselves so might as well

relish mmm relish and loop the shoulders

forward up and back when you arrive so

same thing here when you get it settled

in try not to fidget with the feet too

much but keep that connection to the

earth and loop the shoulders draw a

couple circles with the nose work out

the kinks so we continue to deepen the

breath the more we move the body the

more we sync and synchronize the breath

inhale draw the palms to your heart lift

your sternum up to your thumbs lift the

kneecaps draw energy up from the arches

of the feet this is our Tadasana our

Mountain Pose here so we stand up

since all we extend through the crown we

find this upward current of energy

through the front body it's like oh and

then we find this sweet and almost

humble grounding through the back body

just to balance it out and once again

just as we did before we're gonna

interlace notice which thumbs on top as

we press the palms forward up and back

again upward current of energy through

the front nice grounding through the

back body so we press into the heels we

tuck the pelvis in shoulder blades in

together and down if you want if you

need a little more side body lift we can

stretch it out here a couple breaths

otherwise are holding nice and slow

steady breath

carve a line with your nose slowly look

up take a deep breath in press into your

thumbs up up up and then exhale break

free fingertips interlace behind the

table and see if you can put the

opposite thumb on top so a little Yoga

for the brain it can sometimes can throw

you for a loop but we'll get the hang of

it then we draw the knuckles down and

away as we open up through your chest

this is awesome if you work at a

computer it didn't you're a little

stressed out in the shoulders deep

breath in Long breath out inhale in and

exhale we break free inhale reach the

arms up full body stretch and exhale

palms come together as we bend the knees

and take it on down through the midline

forward fold

from here we inhale lift to a flat back

position palms on the tops of the thighs

or the shins or fingertips on the mat so

we have three different levels here and

you can peek at the video here to see

what this looks like because we're gonna

come up to them many times in our 30 a

challenge we have one two and a soft

bend in the knees here for three so you

can mix and match for this flat back

position bringing lots of integrity into

the spine wherever you are take a deep

breath in inflate and exhale use your

breath to release it back down

cool fingertips come to the mat we walk

the feet to

and we slide the right toes back into a

low lunge runners lunge so again we're

easing into the practice today we're

also trying to find ease with each

breath so if you're feeling tight in a

certain place see if you can work a

little energy into that place so for me

it's the front of my right hip crease

stretching and pulling my left hip

crease back

you might lower the back knee as I have

here for a couple breaths you might even

find a rocking motion so just a little

playtime here in low lunge or runners

lunge

notice if you're crashing into your

fingertips see if you can keep it light

and easy then from here we'll plant the

palms slide the left toes back to meet

the right we come into our first plank

or maybe or a second

of our challenge and we begin to find a

little movement here staying soft and

easy really using the breath to stay

focused

so the mind wants to give up in a plank

usually a lot faster than the muscles do

so just stick with it here one more

breath in and as you exhale out we're

lower the knees hug the elbows into the

side body you can always stay lifted in

that push-up position as we slowly lower

down elbows pull back we come to the

belly you release the legs and inhale

lift up bhujangasana or Cobra find your

breath and then exhale we release the

transition I mentioned before you can

curl the toes up here come to all fours

then send it up to downward facing dog

or for more heat press back up into that

plank position then anchored navel to

spine as you send it back awesome my

friends take a deep breath in here in

downward dog and the deep breath out

awesome now we're gonna step the right

foot up come into our runners lunge

same thing here a little playtime a

little exploration as we even stretching

that left hip crease pulling the right

hip crease back find a little organic

movement stay mindful listen to your

body

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then if the back knee is lifted we'll

lift it excuse me if the back knee is

lowered we'll lift it back up take a

deep breath in let your heart radiate

forward so we kind of come out of the

turtle shell here inhale and on an

exhale softly rock that back foot up to

meet the front so you can take as many

steps as you need it doesn't have to be

this big move can we find our forward

fold inhale halfway lift your version

mix and match and exhale slide it down

now inhale reach the fingertips left to

right press into your feet and we're

gonna reach all the way up towards the

sky full body stretch here as we press

into all four corners of the feet lift

the kneecaps and on an exhale we bring

the hands back to the heart awesome

soft buoyant in the knees we inhale

reach it up full body stretch exhale

hands come down through the midline

inhale halfway lift long beautiful neck

and exhale slide it down step the right

toes back come to your runners lunge

this time we inhale open the heart and

chest you might come up off the

fingertips here just to check in with

your core squeeze the inner thighs to

the midline or you might stay on your

fingertips and then on an exhale plant

the palms slide the left toes back to

plank repeat what the same move that we

did before lowering the knees or this

time you might shift your weight forward

hug your elbows in your side body and

slowly lower it down this time we can

either lift up to Cobra or we can slide

up through into upward facing dog so

lots of options here as we explore our

day one vinyasa navel to spine we send

it back downward facing dog deep breath

in

and deep breath out step the right foot

up runners lunge same thing here we

inhale find a lightness of the

fingertips

you might even lift the fingertips up

off the ground take a deep breath in

front knees stacked over front ankle and

exhale release this time instead of

rocking the back foot up to meet the

front we're gonna bring the right toes

back to meet the left one more time

practicing here with the knees lowered

or we shift our weight forward hug the

elbows into the side body and chaturanga

to updog so we have lots of options here

inhale find your heart opener and then

exhale we'll lower the knees and send

the sit bones back Child's Pose

nice work my friends find your breath

you might rock a little side to side

here stimulating that third eye point of

intuition and we'll take a second here

to connect to our intentions connect to

your intention of the challenge why

you're committed to the thirty-day

practice why you're here might draw the

palms together here walk the elbows

forward and bring them up overhead kinda

like a little namaste shark fin

so articulating your intention here for

your practice relaxing the shoulders

reconnecting to the sound of your breath

and then slowly we'll release the

fingertips back down draw the heart up

back to all fours and then we're gonna

cross the left ankle over the right here

and very gently you can use your hands

to guide you come through into a nice

seated posture I'm gonna Center myself

on my mat you can - drawing the palms

behind the knees I'm gonna inhale in on

an exhale lift your feet so we're not

going into any certain kind of boat pose

here today just kind of easing into this

core strength and tapping into this full

body connection so you might rotate your

ankles one way and then the other also

it is not cheating to hold your legs up

here that's so silly you know you can

hold a good amount look at my arm

muscles are working here see it's good

so we're not going into you know boat

pose here we're really slowly taking

every little intrinsic muscle along for

our 30 day yoga ride and beyond ok so

we're here we can also if this is a

little too much for you right away you

can keep the big toes on the ground but

everyone lift your heart see if you can

grow taller up through the sternum then

maybe you keep your hands here or maybe

you reach your fingertips forward we're

gonna take a couple breaths here just

notice where your mind goes like if

you're like up or if you can find a

little ease maybe turn the palms up

soften through the toes bellies working

here but so is the back body I'm lifting

my heart so I'm not really collapsing

here but keeping it lifted let's do one

more deep breath in and exhale hands

come back to the thighs and then this is

a fun move we rock it back and we rock a

couple times so it feels good again you

can keep the hands on the backs of the

legs here for a little

ability and we massage the spine back

and forth you know me I like to keep it

playful so if you feel a little goofy

good and then we'll release it back to

the earth oh yeah

so here we're going to take a full body

stretch as we wind it down again just

easing and settling into the challenge

we inhale reach the fingertips up

overhead exhale interlace the fingertips

and create a little pillow a little neck

hammock here so you can keep the thumbs

extended here or not but I like to do

that give myself a little massage a

little yogic massage

all right then keep the elbows nice and

wide inhale draw the knees up towards

your heart scoop the tailbone up so that

lower back can become really comfy with

your mat extend the right leg out long

inhale and exhale lift the head the neck

the shoulders kiss right elbow to left

knee deep breath in exhale switch the

left leg out kiss left elbow to right

knee and we move back and forth here

keeping it really soft and easy breezy

resisting the urge to clench to speed up

we'll do that later so you can keep it

nice and soft so lower back is going to

want to come up and I'm gonna keep my

naval driving down tailbone scooping up

okay just a couple more here you totally

got this breathe find your breath and

then we release the soles of the feet to

the ground release the arms and slowly

extend the legs out long awesome

take a deep breath in through your nose

here and a long exhale out through the

mouth nice inhale draw the right knee up

squeeze it up in towards your heart

squeeze squeeze squeeze and exhale

taking it over towards the left twist it

out we can open up through the right arm

we breathe up and down the spine really

nice little stabilizing twist here

before we head to shavasana

melt it back to Center and we switch

squeeze that left knee up towards your

heart when you're ready find your twist

oh yeah and gently releasing it back to

Center

and preparing for our final and most

precious posture here sometimes this can

be the most challenging posture so again

just try to ease into it

you can pillow the head with a blanket

you can cover up if you're chilly

you can even roll a blanket or towel up

behind the knees to support the lower

back we'll send the arms out wide palms

face up inhale lift your heart your

chest open exhale release I can hear the

birds chirping outside my window is very

sweet close your eyes get all little

Wiggly movements out of the body and

then we settle in to the corpse pose

finding stillness here

and even if you're short on time find a

moment to just pause and give yourself

permission to do absolutely nothing like

Oh

thank you for sharing your time your

energy and your practice good job

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