salutations welcome to 30 days of yoga with adriene it is day 10 and today we're going to do Sun Salutation moons at least a variation to get warmed up get the juices flowing and to find our breath let's get started [Music] all right my friends today we're going to begin in downward facing dog so if you're feeling a little tight and sore today you might want to pause the video and do a couple cat cows or a little breathing and extended Child's Pose before you begin today's practice otherwise let's hop to it downward facing dog right here right now peddling the feet out as you send the sit bones up and checking in with the breath today so I remember when I was first going through my yoga teacher training I was a bright-eyed and bushy-tailed kiddo essentially and I remember and kind of in arms keep peddling it out here you know you don't have to look at the video you can look down or close your eyes anyway I remember learning the downward dog was a resting posture being like what so but now I have come to love this place and I can find a little ease and and flexibility here even in my darkest of days and when I'm sore so we're gonna start here and I encourage you to find a little movement for quite a few breaths as we're doing here now finding the breath exploring the ground underneath your mat which mine is a crickety old wooden floor and then after you've connected to the breath connected to the feet and the side body wiggled around a bit come to a place of stillness a place where you can just reside with the breath as movement make sure you relax the weight of your head shoulders draw back tops of the thighs spiral in press into all ten knuckles press away from the earth and if the legs are really tight here we can keep a soft bend in the knees no problem one more breath here find that stillness drop into this moment day ten and then we'll bend the knees generously slide the nose up towards the front of your mat look up and then we can hop or we can go for a slow walk I'm gonna take this slow walk route coming all the way up towards the front of the mat and take a nice juicy uttanasana extended standing forward fold and after a couple moments here same thing we find stillness so you can grab the elbows and reside with the breath here or maybe it's here finding a place of stillness and really tapping into the breath tap into that inner smile you might even smile a little bit here then we'll press into the feet and slowly roll up fingertips can trace the Front's of the legs here again just expanding awareness out through the entire body and we slowly rise up into our Mountain Pose the first posture of our salute so loop the shoulders here and press into all four corners of the feet you can keep the feet hip-width apart or you can draw them together here if you're like I'm ready find a little grounding through the feet and draw that energy up we'll draw the palms together at the heart and take a deep breath in through the nose and out through the nose [Music] and nice long breath out connect to that you je breath here if it serves you and we'll use this breath to guide us through the movement today so here we go soft knees inhale reach it up exhale diving forward inhale lifting the flat back and exhale bow inhale step the right leg back into your lunge exhale plant the palms step the left toes back plank shift your weight forward slowly lower down as you inhale lift up Cobra or upward facing dog big breath in here all stretching the front body awesome and then on an exhale back to downward facing dog inhale step the right foot up lunge exhale rock that back foot up to meet the front inhale halfway lift move with your breath exhale forward fold inhale reach it all the way back up full breath and exhale palms together back down at the heart deep breath in deep breath out here we go again inhale reach it up exhale diving forward keep the heart open inhale deep breath in slap back position really long beautiful neck here shoulders down in a way exhale slide it inhale step the right toes back open your heart deep breath in exhale plant the palms slide the left toes back plank shift your weight forward hug the elbows in inhale as you rise up into Cobra bhujangasana or upward facing dog deep breath in on your exhale send it back downward facing dog beautiful my friends take a deep breath in Long breath out inhale step the right toes up into your lunge loop the shoulders take a deep breath as you open your heart and exhale back foot comes up to meet the front forward fold inhale halfway lift and exhale bow inhale reach it all the way up press away from the earth and exhale hands to heart you want to keep it going nearly try to synchronize the movement with the breath the breath to the movement let's keep trying soft knees here we go inhale and reach it up exhale draw your navel in forward hold inhale halfway lift extend exhale bow inhale step the right foot back deep breath and open your heart exhale plant the palms slide the left foot back plank inhale shift your weight forward hug the elbows in open your heart exhale to down dog good inhale step the right leg up runners lunge use that deep breath in to open up find that extension through the spine and exhale rocking the back foot up to meet the front forward fold inhale halfway lift lengthen exhale bow inhale all the way back up exhale back down to the heart keep it flowing inhale reach it up exhale diving forward inhale lift to flat back exhale bow inhale step the right toes back keep it light exhale plant the palms draw your navel up step it back to plank shifting forward hug the elbows in inhale - up dog or Cobra exhale downward facing dog whoa crazy voice inhale step the right toes up open your heart exhale back foot comes up to meet the front forward fold inhale halfway lift exhale soften and release down inhale follow your breath reach it all the way up starting to get a little bit warm here juices flowing exhale hands to your heart soft knees inhale reach it up exhale forward fold inhale halfway lift exhale bow inhale step the right foot back this time pivot on the back foot exhale find your foundation then on your next breath in inhale rise up warrior one smile open your heart relax your shoulders down deep breath in here strong back leg and then exhale release plant the palms slide the left toes back find your breath again shift your weight forward inhale we find our heart opener Cobra or updog exhale to downward facing dog nice work everyone step the right foot forward deep breath in deep breath out as you find your foundation pivot on the back foot inhale fingertips rise up warrior one your dress on oh one nice and strong strong in the back leg you might look up here and then exhale release back to your lunge inhale open your heart forward exhale rocking the back foot up to meet the front inhale halfway lift and exhale bow inhale all the way back up slight backbend here at the top and then exhale to your heart hyouta 'fl work my friends close your eyes take a second here to just observe your breath notice how you feel relax your jaw and lift your sternum up to meet your thumb see if you can feel your heartbeat notice the temperature of your body how it's changed and if you're able to have done this practice in the morning might be a great time to set an intention for your day maybe you just set an intention whatever time of day something positive that will serve you in the present moment reconnect back to your practice to the challenge - what lies ahead [Music] awesome everyone great work today [Music]