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hey everyone welcome to 30 days of yoga

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with Adriene I'm Adriene and today is

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lucky number 13 in fact we spotted a

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lucky lady bug in the studio today so

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it's perfect all right ready

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let's get started

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[Music]

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what's up okay so today we're going to

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begin in a cross-legged position

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so all the palms together at your heart

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and we'll just take a breath or two here

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to settle in tuning into how your breath

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feels sounds today

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notice how your breath affects certain

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parts of the body here

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and you might set an intention for

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today's practice or connect or reconnect

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to why you've committed to 30 days of

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the yoga why you have shown up arrived

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here today on the mat and gently bow

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your head to your hands head to heart

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we'll take those intentions the desire

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current mantra with us into our practice

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today deep breath in exhale long breath

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out as you release the palms to the

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knees sit up nice and tall mmm okeydoke

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so we're gonna walk the fingertips

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behind here nice and slow to start

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walking the thumbs and the pinkies

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perhaps close together or if the

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shoulders are really tight you might

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still give yourself a lot of space here

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so for me and time I've been able to

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crawl these babies back but it

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definitely took some time so I'm not

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collapsing into my hands here but

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keeping a nice openness kind of tinting

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the palms as I draw the shoulder blades

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in together and down keep stretching the

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arms open heart open chest as I press

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into my sit bones rock my pelvis and sit

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up nice and tall open the throat chakra

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by lifting your chin up stay nice and

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lengthen through the crown of the head

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take three breaths here here we go

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and then we release and dive forward

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onto all fours cat cow dropping the

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belly integrating the whole spine find

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your breath and one more time wherever

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you are and we'll come back to tabletop

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position bring the two big toes together

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knees as wide as the mat inhale look

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forward

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smile exhale send the sit bones way way

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back extended Child's Pose but with

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active arms here today so actively reach

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the fingertips forward and then melt

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your heart back three rest here forehead

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releases to the earth

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and we'll press into the palms come back

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up lifting up through the heart but

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keeping the knees wide inhale reach the

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right fingertips forward exhale bring

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them in and underneath the bridge of the

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left arm we come to rest on the right

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ear here and we breathe left elbow up

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towards the sky draw your navel in

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breathe long smooth sweeping breaths up

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and down the spine three breaths here we

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can always reach the left fingertips up

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or reach around to bind in front of the

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right hip crease find what feels good

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and after three breaths we'll release

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back to Center and take it to the other

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side finding length in the left side

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body first and then moving into our

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shape three reps here

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and then we'll gently unravel it back to

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Center and slide on through into our

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Cobra so walk the knees underneath the

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hips and slowly we lower the hips relax

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the shoulders down elbows back as we

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lower down on Cobra deep breath in press

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into the earth and exhale release

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moving the sit bones slowly up and back

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into our first downward dog together

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today when you arrive pedal it out find

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a little organic movement here linger

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and little stretches that need your love

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little areas of the body excuse me that

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need your love and then we'll go for a

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slow walk towards the front edge take

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your time

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roll through the foot stretch through

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the legs notice how you feel today then

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when you arrive draw the navel up bend

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the knees generously and release over to

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NASA now inhale lift halfway your

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version so palms on the shins or palms

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on the thighs or fingertips on the earth

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inhale in and on an exhale slide it down

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inhale to come up we send the fingertips

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left to right and we open our hearts as

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we reach high up towards the sky

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a full breath in here and exhale

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dropping the fingertips down at your

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sides gently bringing right ear over

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right shoulder and then dropping the

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chin through Center left ear over left

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shoulder and back through chin to chest

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to your right chin to chest to your left

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inhale back to Center Mountain Pose

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we'll bring the feet together today

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challenging our sense of balance

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and inhale reach the fingertips all the

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way up exhale palms come together and

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down through the midline soft knees as

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we bow forward inhale lift to flat back

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your version long neck exhale bow step

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or hop it back to plank

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feel free to lower the knees here three

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breaths in and out after your third

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breath anchor navel to spine send it

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back downward facing dog

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awesome my friends drop the left heel

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inhale lift the right leg high exhale

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nose to knee rounding forward shift your

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weight inhale three-legged dog exhale

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right knee to right elbow look forward

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inhale three-legged dog last one you got

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this right knee to left elbow look

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forward inhale three-legged dog and

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exhale all the way up and into your

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lunge go ahead and pivot on the back

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foot we inhale rise up warrior one full

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breath in here and on an exhale release

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interlace the fingertips open the heart

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the shoulders knuckles down take a deep

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breath in here and on an exhale humble

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warrior belly comes to the top of the

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thigh we pause here or we continue the

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journey down really strong through that

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back leg my friends as we relax the

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crown of the head over lower body super

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strong drawing the navel and open your

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heart fingertips are reaching up to come

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out press into the outer edge of that

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back foot move nice and slow

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use your breath as you come back to

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warrior one releasing the arms Alleluia

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full breath in we're gonna pivot slowly

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on that back foot come to our high lunge

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send that left heel back sink a little

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deeper then the left knee draw your

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pelvis in one more breath here pull the

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thumbs back and exhale slowly release

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belly comes to the

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top of the thigh we plant the palms and

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we vinyasa choose-your-own-adventure

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here find what feels good on an exhale a

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big breath out we'll send it back to

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downward-facing dog when you arrive drop

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the right heel inhale lift the left leg

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high

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here we go only three of these so this

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is our last time hugging that left knee

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in towards the heart three of these we

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inhale look forward and exhale three

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legged dog inhale left knee kisses left

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elbow look forward exhale three-legged

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dog last one you totally have this left

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knee to right elbow as we look forward

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draw everything up heart up belly up and

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then anyhow three leg it up exhale send

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it forward pivot on the back foot find

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your warrior one draw energy up from the

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earth and here we go coming into our

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best and most beautiful zero one of your

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boudreau so know one big breath then

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release the fingertips interlace

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opposite them on top perhaps and we draw

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the shoulder blades in together and down

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we open up the chest and heart open up

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the throat inhale open up your heart and

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exhale dial your heart forward humble

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warrior belly comes to the top of the

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thigh first we power through that back

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leg and then maybe we continue the

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journey down strong legs stay engaged

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through your inner thighs crown of the

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head releases down towards the earth

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breathe

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and then we press into the outer edge of

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that back foot draw the knuckles back

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and open our hearts to come up pave it

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on the back foot inhale reach up high

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lunge

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sorry you're supposed to go through that

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warrior one and then to our high lunge I

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just love that high lunge bend the back

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knee pull the thumbs back full body

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experience here as we breathe in maybe

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opening up through the throat deep

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breath in exhale release fingertips back

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belly comes to the top of the thigh step

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one and step two we plant the palms and

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we vinyasa have a little fun here find

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what feels good notice how the body

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changes with practice and take care of

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yourself lower the knees and we'll send

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it back Child's Pose knees together here

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fingertips swim around towards the backs

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of the feet we can either grab the

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arches where the outer edges excuse me

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there or let them rest gently on the mat

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shoulders relaxed here three breaths in

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and out

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slowly we reach the fingertips all the

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way back up we come back to all fours

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and send the sit bones high

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downward-facing dog

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deep breath in deep breath out bend the

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knees generously inhale look forward

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exhale helps bring your float towards

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the front inhale halfway lift exhale bow

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send the fingertips left to right press

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into the earth and inhale reach it all

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the way up enjoy this move full body

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stretch bee-utiful and then exhale hands

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to the heart this has become a popular

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shirt on the channel and it's just like

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now you want to say where it came from I

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don't silly but that doesn't matter

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bring the feet together here and relax

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her shoulders who I am just noticed that

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mine are creeping down with my back are

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creeping up with my bad jokes

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moving into gardened asana whew Eagle

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pose Eagle practice this is a 13th day

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of yoga at 13 is a very special number

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in my family and so is the Eagle more

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about that later somewhere else on the

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internet but um so we're gonna do a

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little garden to practice today bending

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the knees dropping the sit bones and

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sending the fingertips out this is going

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to really connect us to yesterday's

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practice in a nice way so if you're a

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little frustrated yesterday see if you

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can approach just a little more ease a

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little more this okay sending the

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fingertips out we're gonna bend the

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knees generously drop the sit bones down

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and back see if you can rock a little

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weight into your heels lift your toes

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great drop your right arm underneath

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your left arm when we kind of come to

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this hi-yah position here then we

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continue to wrap around maybe the palms

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come together and maybe not that's okay

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we're bending the knees we're tucking

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the tailbone in right arm underneath a

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left arm on top

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I'm gonna slowly peel up through my

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right foot and lift my right knee all

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the way up to almost touch my knees

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thanks and then up and over I go as I

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cross it over find your Drishti hold on

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to a focus here and sink a little bit

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deeper maybe you wrap your toes around

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maybe not now inhale lift your elbows up

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open your heart your chest lengthen

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tailbone down and find that opposition

274
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fingertips might come slightly forward

275
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here we relax the shoulders down you got

276
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this breathing in and out then one more

277
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breath and then check it out just like I

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did yesterday I'm going to challenge

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00:16:18,780 --> 00:16:21,060
myself by sending this right leg all the

280
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way up and out behind me keep your Eagle

281
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arms as you reach fingertips forward and

282
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we practice here lifting the inner right

283
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thigh up towards the sky

284
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you can unravel and come to warrior

285
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three or you can stay in your Eagle arms

286
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definitely challenging ourselves today

287
00:16:38,820 --> 00:16:40,020
so if you're new to the practice and

288
00:16:40,020 --> 00:16:42,420
you're like ah don't worry have fun

289
00:16:42,420 --> 00:16:45,720
if you fall we'll catch you so we're

290
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here extending energy in two different

291
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directions cultivating fresh opportunity

292
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creating space inside the body strength

293
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draw your navel up inhale in and exhale

294
00:17:01,950 --> 00:17:06,060
hug it all in back to Center I just take

295
00:17:06,060 --> 00:17:09,720
it off I had a second I looked at the

296
00:17:09,720 --> 00:17:12,150
camera I'm an actor I had a second when

297
00:17:12,150 --> 00:17:13,170
I looked at the camera and it was like

298
00:17:13,170 --> 00:17:16,050
because you don't look at the camera but

299
00:17:16,050 --> 00:17:17,640
I do look at the camera here but that's

300
00:17:17,640 --> 00:17:19,230
so funny that's never happened to me on

301
00:17:19,230 --> 00:17:21,990
the channel same thing on the other side

302
00:17:21,990 --> 00:17:23,550
again if you're sweating it literally

303
00:17:23,550 --> 00:17:25,770
I'm sweating try to ease into it

304
00:17:25,770 --> 00:17:28,590
remember this these Pretz leap postures

305
00:17:28,590 --> 00:17:30,000
and these balancing poses can be a

306
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little tough so with practice that

307
00:17:32,850 --> 00:17:34,140
you're gonna find awesome joy in them

308
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and know it's fun okay so we bend the

309
00:17:36,360 --> 00:17:38,820
knees and we send the fingertips out a

310
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little Curtis on a variation here to

311
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just check-in

312
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and the main reason is we want to kind

313
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of come out of this pose and really draw

314
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our Center underneath us for this eagle

315
00:17:51,700 --> 00:17:55,370
left arm comes underneath and we wrap

316
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around if the palms come together cool

317
00:17:57,409 --> 00:17:59,890
if not who cares right here

318
00:17:59,890 --> 00:18:04,010
here then here we go we sink a little

319
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bit deeper and this time we peel up

320
00:18:05,840 --> 00:18:08,330
through the left foot and I just notice

321
00:18:08,330 --> 00:18:09,860
myself kind of collapsing into my right

322
00:18:09,860 --> 00:18:14,270
hip which is sexy but not great so draw

323
00:18:14,270 --> 00:18:15,649
it under careful not to do what I just

324
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did keep the hips square and that

325
00:18:17,809 --> 00:18:20,500
integrity up through the pelvic floor

326
00:18:20,500 --> 00:18:23,750
the details because you're worth it

327
00:18:23,750 --> 00:18:25,100
inhale lift the left knee up high

328
00:18:25,100 --> 00:18:27,770
squeeze squeeze squeeze strong and then

329
00:18:27,770 --> 00:18:30,669
exhale we find our pose we ease into it

330
00:18:30,669 --> 00:18:35,380
returning to that inhale and exhale

331
00:18:35,679 --> 00:18:39,590
maybe the toes wrap around maybe not and

332
00:18:39,590 --> 00:18:41,899
encourage you to bend your knees it'll

333
00:18:41,899 --> 00:18:44,000
actually help you with your balance lift

334
00:18:44,000 --> 00:18:46,190
your elbows up high send the fingertips

335
00:18:46,190 --> 00:18:49,659
forward breathe into the upper back body

336
00:18:49,659 --> 00:18:55,970
sink down low then because we're amazing

337
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and we're going to challenge ourselves

338
00:18:57,950 --> 00:19:01,549
today we're gonna move from this posture

339
00:19:01,549 --> 00:19:04,429
into another balance and posture sending

340
00:19:04,429 --> 00:19:07,880
the left toes out and slowly coming into

341
00:19:07,880 --> 00:19:11,929
our warrior 3 or warrior 3 variation now

342
00:19:11,929 --> 00:19:13,370
think about energy you don't think about

343
00:19:13,370 --> 00:19:15,590
yoga poses think about energy sending

344
00:19:15,590 --> 00:19:18,830
out through that left foot dropping the

345
00:19:18,830 --> 00:19:20,480
hip inhale open your heart

346
00:19:20,480 --> 00:19:22,279
send your fingertips forward you might

347
00:19:22,279 --> 00:19:26,409
even come into a nice warrior 3 here

348
00:19:26,970 --> 00:19:36,299
I gotta come off this wherever you are

349
00:19:36,299 --> 00:19:38,039
take one more breath you got it inhale

350
00:19:38,039 --> 00:19:39,929
in lift your inner left thigh up towards

351
00:19:39,929 --> 00:19:42,299
the sky and then exhale hug it into

352
00:19:42,299 --> 00:19:49,020
Center stay in control awesome work my

353
00:19:49,020 --> 00:19:49,559
friends

354
00:19:49,559 --> 00:19:51,120
we'll walk back up to the front of the

355
00:19:51,120 --> 00:19:52,169
mat if you aren't there already an

356
00:19:52,169 --> 00:19:56,520
inhale reach it up high exhale let it go

357
00:19:56,520 --> 00:20:01,640
forward hold inhale halfway lift exhale

358
00:20:01,640 --> 00:20:07,549
bow inhale step or hop it back to plank

359
00:20:07,549 --> 00:20:12,000
exhale lower the knees cross the left

360
00:20:12,000 --> 00:20:14,100
ankle over the right use your palms to

361
00:20:14,100 --> 00:20:17,490
guide you on through into a nice

362
00:20:17,490 --> 00:20:21,919
comfortable seat legs out long

363
00:20:22,010 --> 00:20:24,870
great we're gonna walk the fingertips to

364
00:20:24,870 --> 00:20:27,659
our side or maybe slightly behind then

365
00:20:27,659 --> 00:20:29,309
that's enough staff pose as we draw the

366
00:20:29,309 --> 00:20:31,799
tops of the thighs down and inhale sit

367
00:20:31,799 --> 00:20:36,480
up nice and tall lift up through the

368
00:20:36,480 --> 00:20:40,890
armpit chest stick pose one more breath

369
00:20:40,890 --> 00:20:41,340
here

370
00:20:41,340 --> 00:20:46,440
press away from the earth and then we

371
00:20:46,440 --> 00:20:48,270
release the arms and send it forward

372
00:20:48,270 --> 00:20:52,830
full Posse looked in awesome one breath

373
00:20:52,830 --> 00:20:58,200
here and we'll slide the palms to the

374
00:20:58,200 --> 00:21:01,710
backs of the legs and bring the soles of

375
00:21:01,710 --> 00:21:05,429
the feet back up and then slowly roll it

376
00:21:05,429 --> 00:21:08,820
down yeah go ahead and hug the knees in

377
00:21:08,820 --> 00:21:11,340
here if it feels right just kind of

378
00:21:11,340 --> 00:21:13,409
massaging the lower back in the sacrum

379
00:21:13,409 --> 00:21:18,000
here for a breath or two you can never

380
00:21:18,000 --> 00:21:21,330
get enough of this hugging yourself was

381
00:21:21,330 --> 00:21:23,570
good

382
00:21:24,860 --> 00:21:27,260
okay sole of the left foot comes to the

383
00:21:27,260 --> 00:21:29,029
earth we inhale send the right leg up

384
00:21:29,029 --> 00:21:33,500
high let the blood flow in the opposite

385
00:21:33,500 --> 00:21:37,190
direction crack an egg on your leg feel

386
00:21:37,190 --> 00:21:41,360
the yolk run down and we'll cross the

387
00:21:41,360 --> 00:21:43,760
right ankle over the left kind of

388
00:21:43,760 --> 00:21:46,159
creating a figure four shape here and

389
00:21:46,159 --> 00:21:49,610
the legs as we lift the left shin up

390
00:21:49,610 --> 00:21:52,159
then I reach in between interlace behind

391
00:21:52,159 --> 00:21:57,860
the thigh and squeeze up and in breathe

392
00:21:57,860 --> 00:21:58,820
breathe breathe

393
00:21:58,820 --> 00:22:00,799
you might press your right elbow into

394
00:22:00,799 --> 00:22:02,809
your left thigh tuck your chin into your

395
00:22:02,809 --> 00:22:05,240
chest my friends keep the neck nice and

396
00:22:05,240 --> 00:22:11,299
long for more in the hamstrings the back

397
00:22:11,299 --> 00:22:13,880
of the legs I'll slowly extend the left

398
00:22:13,880 --> 00:22:15,679
leg up high or I can keep it into the

399
00:22:15,679 --> 00:22:19,899
hips just chill it out here

400
00:22:23,190 --> 00:22:25,470
last but not least I might peel my nose

401
00:22:25,470 --> 00:22:27,179
all the way up towards my ankle

402
00:22:27,179 --> 00:22:28,830
I've always have lots of options and I

403
00:22:28,830 --> 00:22:31,860
encourage you as always to find what

404
00:22:31,860 --> 00:22:35,030
feels good and improvise and be your own

405
00:22:35,030 --> 00:22:43,140
direct tour gently release back down and

406
00:22:43,140 --> 00:22:47,910
it will unravel same thing on the other

407
00:22:47,910 --> 00:22:52,169
side sending a left leg up high and then

408
00:22:52,169 --> 00:22:56,280
crossing over the right thigh lifting

409
00:22:56,280 --> 00:22:57,960
the right shin up and we interlace

410
00:22:57,960 --> 00:23:04,559
behind the thigh press left elbow into

411
00:23:04,559 --> 00:23:06,600
left thigh and find what feels good here

412
00:23:06,600 --> 00:23:13,679
same thing as before maybe straightening

413
00:23:13,679 --> 00:23:16,100
the right leg

414
00:23:24,390 --> 00:23:26,730
then maybe drawing the nose up towards

415
00:23:26,730 --> 00:23:33,300
the ankle imagining a sweet nice curve

416
00:23:33,300 --> 00:23:35,370
in the spine here so keeping the crown

417
00:23:35,370 --> 00:23:41,520
of the head lifting up then we'll gently

418
00:23:41,520 --> 00:23:44,790
release everything down and send the

419
00:23:44,790 --> 00:23:48,630
legs out long inhale reach up and

420
00:23:48,630 --> 00:23:51,900
overhead full body stretch exhale out

421
00:23:51,900 --> 00:23:54,350
through the mouth

422
00:23:54,950 --> 00:23:59,010
inhale in and exhale floating the

423
00:23:59,010 --> 00:24:01,050
fingertips down press into your palms

424
00:24:01,050 --> 00:24:02,790
you might even grab the outer edges of

425
00:24:02,790 --> 00:24:05,370
the feet as you slide the soles of the

426
00:24:05,370 --> 00:24:07,200
feet up for a little set to bond us in

427
00:24:07,200 --> 00:24:10,080
our bridge pose so fingertips and heels

428
00:24:10,080 --> 00:24:12,000
kind of come into alignment here and

429
00:24:12,000 --> 00:24:13,710
they press into all four corners of the

430
00:24:13,710 --> 00:24:15,510
feet toes pointing forward and inhale

431
00:24:15,510 --> 00:24:17,220
lift the hip points curl the tailbone

432
00:24:17,220 --> 00:24:20,730
and lift up through the buttocks draw

433
00:24:20,730 --> 00:24:24,050
the shoulder blades in and together and

434
00:24:24,050 --> 00:24:26,580
maybe I stay here with the mat pressing

435
00:24:26,580 --> 00:24:28,830
into the ball joint of my big toes or

436
00:24:28,830 --> 00:24:31,650
maybe I interlace here opening up

437
00:24:31,650 --> 00:24:34,910
through the chest inhale lift up exhale

438
00:24:34,910 --> 00:24:37,770
imagine your sip on the shooting towards

439
00:24:37,770 --> 00:24:41,070
the backs of your knees press into your

440
00:24:41,070 --> 00:24:50,370
toes breathe breathe breathe one more

441
00:24:50,370 --> 00:24:55,850
breath here and exhale we release

442
00:24:57,740 --> 00:24:59,970
awesome

443
00:24:59,970 --> 00:25:03,090
hug the knees into the chest and you

444
00:25:03,090 --> 00:25:04,980
have an option here to repeat bridge

445
00:25:04,980 --> 00:25:09,659
pose come into a full backbend wheel

446
00:25:09,659 --> 00:25:14,700
pose or straight to shavasana you go so

447
00:25:14,700 --> 00:25:16,889
whatever you choose today repeating that

448
00:25:16,889 --> 00:25:18,750
bridge even a supported bridge at the

449
00:25:18,750 --> 00:25:20,580
blankets excuse me a block is really

450
00:25:20,580 --> 00:25:25,080
nice or full backbend practice maybe if

451
00:25:25,080 --> 00:25:26,490
you're like me you're already in

452
00:25:26,490 --> 00:25:29,759
shavasana and like okay stop talking and

453
00:25:29,759 --> 00:25:32,309
so I will I love you guys great work way

454
00:25:32,309 --> 00:25:34,350
to stick with it make sure you have a

455
00:25:34,350 --> 00:25:36,059
couple of moments to rest after your

456
00:25:36,059 --> 00:25:38,279
back bending practice and I love you

457
00:25:38,279 --> 00:25:40,820
thank you

458
00:25:41,930 --> 00:25:51,409
[Music]