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hey friends welcome to 30 days of yoga

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with Adriene I am Adriene and today is

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day 12 and I'm feeling like a rock star

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probably because I'm wearing my rock and

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roll yoga pants which they're pretty

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ridiculous but you know what sometimes

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you just have to you know do yoga in a

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big teacher and sometimes you have to

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wear your rock and roll yoga pants so

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where's the thing that you feel rocking

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in maybe today and let's

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[Music]

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all right so today we're going to begin

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standing at the front of our match let's

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do feet hip-width apart and we just

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stand up nice and tall and begin to

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connect to our breath spreading

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awareness through all four corners of

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the feet and coming into our best and

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most beautiful Tadasana today

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find your breath then bend the knees

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softly and inhale reach the arms up and

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overhead full body stretch here and

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exhale forward fold take your time nice

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and inhale find a flat back position

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here keep it soft and easy breezy

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beautiful covergirl or guy then we'll

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take a second here to just check in

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stretch it out then slowly we'll spread

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the fingertips left to right inhale

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reach it all the way back up stretching

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out the body warming up and exhale back

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down we go inhale halfway lift and

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exhale soften and bow this time step or

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hop it back to plank or half plank so we

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can be here at a top of a push-up or

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knees lowered hug the elbows into the

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side body and slowly lower down Cobra or

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upward facing dog

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deep breath in I'm doing a nice baby

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Cobra pulling the elbows back and deep

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breath out as you release stay on your

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belly this time so palms are going to be

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underneath the shoulders here I'm going

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to press into the tops of my feet and

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keep my feet hip width apart so I'm not

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zipping them up just yet but keeping

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them nice and wide and really pressing

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into the pubic bone here spread the

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palms wide notice if the elbows are

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coming out pull them back then inhale

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lift up baby Cobra keep the heart open

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and see if you can slide the fingertips

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forward and come on to your elbows so

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elbows are gonna replace where the palms

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are and I'm gonna continue growing up

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tall so it might take a little bit of

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shimming to find that stacking of the

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elbows and shoulders and again we press

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into the pubic bone actively so pelvis

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is grounding down and then notice if the

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finger tips have come in or gone out see

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if you're gonna keep these two lines so

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we're coming into a beautiful sphinx

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pose extension through the crown we draw

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the shoulder blade

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in together and down we grow up nice and

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tall you can tuck the chin into the

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chest slightly make sure you're not

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crunching in the back of the neck but

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finding awesome length back there then

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inhale turn past your right shoulder

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press into both elbows elbows firmly

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evenly and then back to Center careful

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not to clench the buttocks here but keep

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activity down through the pelvis as you

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look past the left shoulder stretch

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stretch press into your right elbow and

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exhale back to Center great now we

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release slowly onto the belly send the

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fingertips down towards the bottom edge

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of your mat inhale lift up exhale

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pressing your palms lift the legs up

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high three breaths here you can rotate

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the ankles you can spread the toes reach

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the fingertips Pell this again actively

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grounding down so we're not just kind of

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looky-looky but we're taking care of the

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lower back you can tuck your chin to

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your chest if you feel any pressure in

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the back body breathe breathe breathe

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and then we release awesome forehead

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comes to the mat palms come underneath

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the shoulders we curl the toes under and

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we transition to downward facing dog

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worked it out here stretch it out

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breathe then we come to a place of

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stillness for one full breath in and out

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awesome this time walk the palms all the

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way up towards your toes and we come to

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forward fold here at the back edge of

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the mat inhale halfway lift and exhale

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slide it down send the fingertips left

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to right and inhale reach it all the way

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up pressing into the feet reach reach

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reach reach and then exhale hands to

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heart

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awesome lift your sternum to your thumbs

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and slowly we're going to rise up onto

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our toes drawing energy up from the

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arches of the feet really maintaining

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this mula bandha this odeon Abunda and

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this beautiful stacking of the spine so

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hands can come together at the heart and

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I begin

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to slowly lift up through the center

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channel lifting up on to the tippy tip

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toes now fine speaking focus on in front

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or ahead maybe just past the nose as we

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gaze down on our Jersey and collect

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strength squeezing in and you can

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imagine a block between the thighs here

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sit bone to heel connection you might

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reach the fingertips up and overhead

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here you might stay palms together at

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the heart take one more breath wherever

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you are and then exhale with control

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with ease we slowly lower back down

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awesome shake it off by inhaling

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reaching fingertips up and overhead and

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exhale diving forward inhale halfway

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lift and exhale bow like the little

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animal like a puppy dog Lea walk the

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palms forward keep the knees bent enjoy

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this being alive in your body today and

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then find your downward-facing dog

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now we're gonna drop the left heel

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inhale lift the right leg high bend your

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right knee instead of keeping the hips

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square today we're gonna open up by

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stacking the hips one on top of the

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other so careful not to crash into your

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left shoulder here but keep a little

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integrity in that right palm by dropping

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your right shoulder down and we can

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rotate that foot out

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breathe one more breath here and then we

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step that right foot all the way up and

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into our lunge find your warrior one

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nice and strong inhale rising up sink

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into that front knee deep breath in and

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exhale open out warrior two inhale reach

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forward up and back reverse warrior

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peaceful warrior

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and exhale spiraling all the way back

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down to your lunge great slide the right

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toes back and take a vinyasa again we

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can lower the knees keep it real chill

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here or we can add a little fire

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chaturanga to updog follow your hearts

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together we'll meet downward facing dog

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deep breath in Long breath out drop the

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right heel lift the left leg high

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then bend that left knee and stack that

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left hip over your right square through

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the shoulders breathe here

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[Applause]

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then squeeze that left knee all the way

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up and through step it into your lunge

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pivot on the back foot and when you're

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ready find a nice strong warrior one

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arms reach up high reach reach reach

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inhaling exhale send them out warrior

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two lean back tuck your pelvis sink deep

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and reaching forward up and back keep it

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soft and easy peaceful warrior stretch

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it out eat breath in on an exhale we

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cartwheel all the way back great step

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the back foot up to meet the front when

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you come back to your lunge and we find

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that forward fold inhale halfway lift

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keep it soft bend in the knees and

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exhale bow inhale reach it all the way

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up full body stretch and exhale back

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down to your heart awesome take a second

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to observe your breath just notice how

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you feel and then we're gonna bring the

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soles of the feet together the arches of

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the feet together or a little tree

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practice so I'll actually come to face

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the front here and we'll draw energy up

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through the arches of the feet and

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really find this upward current of

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energy as we shift the weight onto the

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left leg peel up off on to your right

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toes and take it nice and slow here as

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you interlace the fingertips catch the

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right knee or the right shin in your

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palms inhale press away from your

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standing leg lift up squeeze your right

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knee and plug your heart and lift up

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elbows down so if you're new to

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balancing practice this might be a

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challenge for you you can bring your

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left fingertips through the wall here

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again remember when we were pressing the

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pelvis into the earth we're remembering

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that integrity as we press into the

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standing leg tuck the pelvis and lift

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the heart

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great now slide your right fingertips to

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your right ankle and see if you can draw

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your right heel up towards the center

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line another option would be to bring it

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just below the knee and then a final

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option is just to keep those toes on the

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ground no biggie working on drawing the

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hips forward and lifting up through the

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heart so we're at all different levels

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here we have a little tree practice on

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the 12th day of Christmas here in the

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United States you get a partridge in a

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pear tree right here we get

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silly Adriene any tree behind your tree

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pose find your breath hold on to that

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Drishti if your right foot is pressing

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into your left thigh press back with

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that inner thigh find more upward lift

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you might reach the fingertips up high

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overhead beautiful tree practice works

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asana i all the pinkies forward drop

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your shoulders everyone then from your

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tree we're gonna practice warrior 3 so

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what that looks like it might look like

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bringing the big toes up or if you're

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already up here for the center line

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we're gonna start by sending the

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fingertips back opening through the

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chest and heart and then keeping the the

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right foot alive and bright as you send

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that leg back we press through the right

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heel and inhale reach the fingertips

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forward and if you're again you're new

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to the park just keep those toes on the

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floor you can always go from here to

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here one more breath wherever you are

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inhale and then exhale hug everything

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back in and we shake it off

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awesome work my friends let's do the

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same thing on the other side so zipping

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the legs together we find our breath

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again palms together Anjali mudra at the

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heart

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peel up through the left foot and before

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you just slide into it you know or jump

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into it keep you know find that

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integrity lift up keep rocking forward

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through the pelvis stacking finding that

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upward current pressing away from the

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right foot rather than otherwise it

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tends to be all collapsed holding on for

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dear life pain in the foot so you can

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move it you're on time I'll talk us

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through this side as well just in case

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you're new to the practice and you want

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to take it nice and slow and releasing

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the fingertips we hug the left knee in

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we lift up through the heart we draw the

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elbows down so the energetic body comes

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along for the ride it's basically what

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I'm trying to say here then maybe we

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slide the left fingertips down to that

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ankle and we draw it up and in or we

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find another variation that works for us

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here today

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nice and easy breezy excuse me and then

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we press back with the right inner thigh

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and we find that lift and everyone

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breathes here going through their

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checklist lengthening up through the

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crown of the head and maybe finding a

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mudra on this side that feels right so

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having a little fun I'll take you to

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seriously relax your forehead think

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about balancing postures is there going

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to tell you what's up right away so that

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can be frustrating and if you're

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frustrated take a deep breath in and use

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that exhale to soften really nice work

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my friends we're gonna challenge

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ourselves here by moving into our

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warrior 3 so if your toes are on the

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ground you can just slide it out send

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the palms back start here and if you're

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in that tree stay connected to your

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Center as you send the fingertips back

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airplane arms first just to find a

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little counterbalance that opposite

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and then we slowly send the heart

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forward as we release left foot back to

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his back navel draws up and maybe I stay

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here pressing into the palms or maybe I

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send the fingertips forward warrior

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three breathe in and out find that

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opposition and to release we hug

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everything in and step it back and shake

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it off awesome any outreach fingertips

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all the way up towards the heaven and

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exhale forward fold inhale halfway lift

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exhale bow

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heel-toe heel-toe the feet wide just

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coming through your yogic squat just

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nice and slow and then coming on to

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seated from your seated posture bring

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your hands behind your thighs and slowly

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roll it back take a twist of your choice

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so it can be a one-legged twist mMmmm

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it can be a reclined twist maybe you sit

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up on your sit bones and try out a twist

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so we're taking a moment to twist check

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in with the spine and then when you're

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done hug the knees into your chest one

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more time and then we'll grab the arches

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of the feet picking up back together for

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a happy baby pose we slowly draw the

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soles of the feet up towards the sky and

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we breathe send your tailbone down

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towards the front edge of your mat relax

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your shoulders one more breath and then

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we release soles of the feet come

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together supersu baddha konasana

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interlace your fingertips bring them

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behind your head arms and legs are

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mirroring each other here I call this

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Barton Springs pose named after an

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amazing natural Deadpool here in Austin

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taxes extend your thumbs and give

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yourself a little massage that's an

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order really get in there massage the

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back of the head really give yourself a

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little up

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[Music]

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and we'll slide the right toes out

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followed by the left stay here in the

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arms for your shavasana or release them

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left hooray

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take a deep breath in through the

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nostrils and exhale out through the

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mouth

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awesome practice today my friends take

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good care and namaste

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hmm

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you

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[Music]

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you