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

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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

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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

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