hey friends welcome to 30 days of yoga
with Adriene I am Adriene and today is
day 12 and I'm feeling like a rock star
probably because I'm wearing my rock and
roll yoga pants which they're pretty
ridiculous but you know what sometimes
you just have to you know do yoga in a
big teacher and sometimes you have to
wear your rock and roll yoga pants so
where's the thing that you feel rocking
in maybe today and let's
[Music]
all right so today we're going to begin
standing at the front of our match let's
do feet hip-width apart and we just
stand up nice and tall and begin to
connect to our breath spreading
awareness through all four corners of
the feet and coming into our best and
most beautiful Tadasana today
find your breath then bend the knees
softly and inhale reach the arms up and
overhead full body stretch here and
exhale forward fold take your time nice
and inhale find a flat back position
here keep it soft and easy breezy
beautiful covergirl or guy then we'll
take a second here to just check in
stretch it out then slowly we'll spread
the fingertips left to right inhale
reach it all the way back up stretching
out the body warming up and exhale back
down we go inhale halfway lift and
exhale soften and bow this time step or
hop it back to plank or half plank so we
can be here at a top of a push-up or
knees lowered hug the elbows into the
side body and slowly lower down Cobra or
upward facing dog
deep breath in I'm doing a nice baby
Cobra pulling the elbows back and deep
breath out as you release stay on your
belly this time so palms are going to be
underneath the shoulders here I'm going
to press into the tops of my feet and
keep my feet hip width apart so I'm not
zipping them up just yet but keeping
them nice and wide and really pressing
into the pubic bone here spread the
palms wide notice if the elbows are
coming out pull them back then inhale
lift up baby Cobra keep the heart open
and see if you can slide the fingertips
forward and come on to your elbows so
elbows are gonna replace where the palms
are and I'm gonna continue growing up
tall so it might take a little bit of
shimming to find that stacking of the
elbows and shoulders and again we press
into the pubic bone actively so pelvis
is grounding down and then notice if the
finger tips have come in or gone out see
if you're gonna keep these two lines so
we're coming into a beautiful sphinx
pose extension through the crown we draw
the shoulder blade
in together and down we grow up nice and
tall you can tuck the chin into the
chest slightly make sure you're not
crunching in the back of the neck but
finding awesome length back there then
inhale turn past your right shoulder
press into both elbows elbows firmly
evenly and then back to Center careful
not to clench the buttocks here but keep
activity down through the pelvis as you
look past the left shoulder stretch
stretch press into your right elbow and
exhale back to Center great now we
release slowly onto the belly send the
fingertips down towards the bottom edge
of your mat inhale lift up exhale
pressing your palms lift the legs up
high three breaths here you can rotate
the ankles you can spread the toes reach
the fingertips Pell this again actively
grounding down so we're not just kind of
looky-looky but we're taking care of the
lower back you can tuck your chin to
your chest if you feel any pressure in
the back body breathe breathe breathe
and then we release awesome forehead
comes to the mat palms come underneath
the shoulders we curl the toes under and
we transition to downward facing dog
worked it out here stretch it out
breathe then we come to a place of
stillness for one full breath in and out
awesome this time walk the palms all the
way up towards your toes and we come to
forward fold here at the back edge of
the mat inhale halfway lift and exhale
slide it down send the fingertips left
to right and inhale reach it all the way
up pressing into the feet reach reach
reach reach and then exhale hands to
heart
awesome lift your sternum to your thumbs
and slowly we're going to rise up onto
our toes drawing energy up from the
arches of the feet really maintaining
this mula bandha this odeon Abunda and
this beautiful stacking of the spine so
hands can come together at the heart and
I begin
to slowly lift up through the center
channel lifting up on to the tippy tip
toes now fine speaking focus on in front
or ahead maybe just past the nose as we
gaze down on our Jersey and collect
strength squeezing in and you can
imagine a block between the thighs here
sit bone to heel connection you might
reach the fingertips up and overhead
here you might stay palms together at
the heart take one more breath wherever
you are and then exhale with control
with ease we slowly lower back down
awesome shake it off by inhaling
reaching fingertips up and overhead and
exhale diving forward inhale halfway
lift and exhale bow like the little
animal like a puppy dog Lea walk the
palms forward keep the knees bent enjoy
this being alive in your body today and
then find your downward-facing dog
now we're gonna drop the left heel
inhale lift the right leg high bend your
right knee instead of keeping the hips
square today we're gonna open up by
stacking the hips one on top of the
other so careful not to crash into your
left shoulder here but keep a little
integrity in that right palm by dropping
your right shoulder down and we can
rotate that foot out
breathe one more breath here and then we
step that right foot all the way up and
into our lunge find your warrior one
nice and strong inhale rising up sink
into that front knee deep breath in and
exhale open out warrior two inhale reach
forward up and back reverse warrior
peaceful warrior
and exhale spiraling all the way back
down to your lunge great slide the right
toes back and take a vinyasa again we
can lower the knees keep it real chill
here or we can add a little fire
chaturanga to updog follow your hearts
together we'll meet downward facing dog
deep breath in Long breath out drop the
right heel lift the left leg high
then bend that left knee and stack that
left hip over your right square through
the shoulders breathe here
[Applause]
then squeeze that left knee all the way
up and through step it into your lunge
pivot on the back foot and when you're
ready find a nice strong warrior one
arms reach up high reach reach reach
inhaling exhale send them out warrior
two lean back tuck your pelvis sink deep
and reaching forward up and back keep it
soft and easy peaceful warrior stretch
it out eat breath in on an exhale we
cartwheel all the way back great step
the back foot up to meet the front when
you come back to your lunge and we find
that forward fold inhale halfway lift
keep it soft bend in the knees and
exhale bow inhale reach it all the way
up full body stretch and exhale back
down to your heart awesome take a second
to observe your breath just notice how
you feel and then we're gonna bring the
soles of the feet together the arches of
the feet together or a little tree
practice so I'll actually come to face
the front here and we'll draw energy up
through the arches of the feet and
really find this upward current of
energy as we shift the weight onto the
left leg peel up off on to your right
toes and take it nice and slow here as
you interlace the fingertips catch the
right knee or the right shin in your
palms inhale press away from your
standing leg lift up squeeze your right
knee and plug your heart and lift up
elbows down so if you're new to
balancing practice this might be a
challenge for you you can bring your
left fingertips through the wall here
again remember when we were pressing the
pelvis into the earth we're remembering
that integrity as we press into the
standing leg tuck the pelvis and lift
the heart
great now slide your right fingertips to
your right ankle and see if you can draw
your right heel up towards the center
line another option would be to bring it
just below the knee and then a final
option is just to keep those toes on the
ground no biggie working on drawing the
hips forward and lifting up through the
heart so we're at all different levels
here we have a little tree practice on
the 12th day of Christmas here in the
United States you get a partridge in a
pear tree right here we get
silly Adriene any tree behind your tree
pose find your breath hold on to that
Drishti if your right foot is pressing
into your left thigh press back with
that inner thigh find more upward lift
you might reach the fingertips up high
overhead beautiful tree practice works
asana i all the pinkies forward drop
your shoulders everyone then from your
tree we're gonna practice warrior 3 so
what that looks like it might look like
bringing the big toes up or if you're
already up here for the center line
we're gonna start by sending the
fingertips back opening through the
chest and heart and then keeping the the
right foot alive and bright as you send
that leg back we press through the right
heel and inhale reach the fingertips
forward and if you're again you're new
to the park just keep those toes on the
floor you can always go from here to
here one more breath wherever you are
inhale and then exhale hug everything
back in and we shake it off
awesome work my friends let's do the
same thing on the other side so zipping
the legs together we find our breath
again palms together Anjali mudra at the
heart
peel up through the left foot and before
you just slide into it you know or jump
into it keep you know find that
integrity lift up keep rocking forward
through the pelvis stacking finding that
upward current pressing away from the
right foot rather than otherwise it
tends to be all collapsed holding on for
dear life pain in the foot so you can
move it you're on time I'll talk us
through this side as well just in case
you're new to the practice and you want
to take it nice and slow and releasing
the fingertips we hug the left knee in
we lift up through the heart we draw the
elbows down so the energetic body comes
along for the ride it's basically what
I'm trying to say here then maybe we
slide the left fingertips down to that
ankle and we draw it up and in or we
find another variation that works for us
here today
nice and easy breezy excuse me and then
we press back with the right inner thigh
and we find that lift and everyone
breathes here going through their
checklist lengthening up through the
crown of the head and maybe finding a
mudra on this side that feels right so
having a little fun I'll take you to
seriously relax your forehead think
about balancing postures is there going
to tell you what's up right away so that
can be frustrating and if you're
frustrated take a deep breath in and use
that exhale to soften really nice work
my friends we're gonna challenge
ourselves here by moving into our
warrior 3 so if your toes are on the
ground you can just slide it out send
the palms back start here and if you're
in that tree stay connected to your
Center as you send the fingertips back
airplane arms first just to find a
little counterbalance that opposite
and then we slowly send the heart
forward as we release left foot back to
his back navel draws up and maybe I stay
here pressing into the palms or maybe I
send the fingertips forward warrior
three breathe in and out find that
opposition and to release we hug
everything in and step it back and shake
it off awesome any outreach fingertips
all the way up towards the heaven and
exhale forward fold inhale halfway lift
exhale bow
heel-toe heel-toe the feet wide just
coming through your yogic squat just
nice and slow and then coming on to
seated from your seated posture bring
your hands behind your thighs and slowly
roll it back take a twist of your choice
so it can be a one-legged twist mMmmm
it can be a reclined twist maybe you sit
up on your sit bones and try out a twist
so we're taking a moment to twist check
in with the spine and then when you're
done hug the knees into your chest one
more time and then we'll grab the arches
of the feet picking up back together for
a happy baby pose we slowly draw the
soles of the feet up towards the sky and
we breathe send your tailbone down
towards the front edge of your mat relax
your shoulders one more breath and then
we release soles of the feet come
together supersu baddha konasana
interlace your fingertips bring them
behind your head arms and legs are
mirroring each other here I call this
Barton Springs pose named after an
amazing natural Deadpool here in Austin
taxes extend your thumbs and give
yourself a little massage that's an
order really get in there massage the
back of the head really give yourself a
little up
[Music]
and we'll slide the right toes out
followed by the left stay here in the
arms for your shavasana or release them
left hooray
take a deep breath in through the
nostrils and exhale out through the
mouth
awesome practice today my friends take
good care and namaste
hmm
you
[Music]
you