hey everyone welcome to 30 days of yoga

with Adriene I'm Adriene and today is

lucky number 13 in fact we spotted a

lucky lady bug in the studio today so

it's perfect all right ready

let's get started

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

begin in a cross-legged position

so all the palms together at your heart

and we'll just take a breath or two here

to settle in tuning into how your breath

feels sounds today

notice how your breath affects certain

parts of the body here

and you might set an intention for

today's practice or connect or reconnect

to why you've committed to 30 days of

the yoga why you have shown up arrived

here today on the mat and gently bow

your head to your hands head to heart

we'll take those intentions the desire

current mantra with us into our practice

today deep breath in exhale long breath

out as you release the palms to the

knees sit up nice and tall mmm okeydoke

so we're gonna walk the fingertips

behind here nice and slow to start

walking the thumbs and the pinkies

perhaps close together or if the

shoulders are really tight you might

still give yourself a lot of space here

so for me and time I've been able to

crawl these babies back but it

definitely took some time so I'm not

collapsing into my hands here but

keeping a nice openness kind of tinting

the palms as I draw the shoulder blades

in together and down keep stretching the

arms open heart open chest as I press

into my sit bones rock my pelvis and sit

up nice and tall open the throat chakra

by lifting your chin up stay nice and

lengthen through the crown of the head

take three breaths here here we go

and then we release and dive forward

onto all fours cat cow dropping the

belly integrating the whole spine find

your breath and one more time wherever

you are and we'll come back to tabletop

position bring the two big toes together

knees as wide as the mat inhale look

forward

smile exhale send the sit bones way way

back extended Child's Pose but with

active arms here today so actively reach

the fingertips forward and then melt

your heart back three rest here forehead

releases to the earth

and we'll press into the palms come back

up lifting up through the heart but

keeping the knees wide inhale reach the

right fingertips forward exhale bring

them in and underneath the bridge of the

left arm we come to rest on the right

ear here and we breathe left elbow up

towards the sky draw your navel in

breathe long smooth sweeping breaths up

and down the spine three breaths here we

can always reach the left fingertips up

or reach around to bind in front of the

right hip crease find what feels good

and after three breaths we'll release

back to Center and take it to the other

side finding length in the left side

body first and then moving into our

shape three reps here

and then we'll gently unravel it back to

Center and slide on through into our

Cobra so walk the knees underneath the

hips and slowly we lower the hips relax

the shoulders down elbows back as we

lower down on Cobra deep breath in press

into the earth and exhale release

moving the sit bones slowly up and back

into our first downward dog together

today when you arrive pedal it out find

a little organic movement here linger

and little stretches that need your love

little areas of the body excuse me that

need your love and then we'll go for a

slow walk towards the front edge take

your time

roll through the foot stretch through

the legs notice how you feel today then

when you arrive draw the navel up bend

the knees generously and release over to

NASA now inhale lift halfway your

version so palms on the shins or palms

on the thighs or fingertips on the earth

inhale in and on an exhale slide it down

inhale to come up we send the fingertips

left to right and we open our hearts as

we reach high up towards the sky

a full breath in here and exhale

dropping the fingertips down at your

sides gently bringing right ear over

right shoulder and then dropping the

chin through Center left ear over left

shoulder and back through chin to chest

to your right chin to chest to your left

inhale back to Center Mountain Pose

we'll bring the feet together today

challenging our sense of balance

and inhale reach the fingertips all the

way up exhale palms come together and

down through the midline soft knees as

we bow forward inhale lift to flat back

your version long neck exhale bow step

or hop it back to plank

feel free to lower the knees here three

breaths in and out after your third

breath anchor navel to spine send it

back downward facing dog

awesome my friends drop the left heel

inhale lift the right leg high exhale

nose to knee rounding forward shift your

weight inhale three-legged dog exhale

right knee to right elbow look forward

inhale three-legged dog last one you got

this right knee to left elbow look

forward inhale three-legged dog and

exhale all the way up and into your

lunge go ahead and pivot on the back

foot we inhale rise up warrior one full

breath in here and on an exhale release

interlace the fingertips open the heart

the shoulders knuckles down take a deep

breath in here and on an exhale humble

warrior belly comes to the top of the

thigh we pause here or we continue the

journey down really strong through that

back leg my friends as we relax the

crown of the head over lower body super

strong drawing the navel and open your

heart fingertips are reaching up to come

out press into the outer edge of that

back foot move nice and slow

use your breath as you come back to

warrior one releasing the arms Alleluia

full breath in we're gonna pivot slowly

on that back foot come to our high lunge

send that left heel back sink a little

deeper then the left knee draw your

pelvis in one more breath here pull the

thumbs back and exhale slowly release

belly comes to the

top of the thigh we plant the palms and

we vinyasa choose-your-own-adventure

here find what feels good on an exhale a

big breath out we'll send it back to

downward-facing dog when you arrive drop

the right heel inhale lift the left leg

high

here we go only three of these so this

is our last time hugging that left knee

in towards the heart three of these we

inhale look forward and exhale three

legged dog inhale left knee kisses left

elbow look forward exhale three-legged

dog last one you totally have this left

knee to right elbow as we look forward

draw everything up heart up belly up and

then anyhow three leg it up exhale send

it forward pivot on the back foot find

your warrior one draw energy up from the

earth and here we go coming into our

best and most beautiful zero one of your

boudreau so know one big breath then

release the fingertips interlace

opposite them on top perhaps and we draw

the shoulder blades in together and down

we open up the chest and heart open up

the throat inhale open up your heart and

exhale dial your heart forward humble

warrior belly comes to the top of the

thigh first we power through that back

leg and then maybe we continue the

journey down strong legs stay engaged

through your inner thighs crown of the

head releases down towards the earth

breathe

and then we press into the outer edge of

that back foot draw the knuckles back

and open our hearts to come up pave it

on the back foot inhale reach up high

lunge

sorry you're supposed to go through that

warrior one and then to our high lunge I

just love that high lunge bend the back

knee pull the thumbs back full body

experience here as we breathe in maybe

opening up through the throat deep

breath in exhale release fingertips back

belly comes to the top of the thigh step

one and step two we plant the palms and

we vinyasa have a little fun here find

what feels good notice how the body

changes with practice and take care of

yourself lower the knees and we'll send

it back Child's Pose knees together here

fingertips swim around towards the backs

of the feet we can either grab the

arches where the outer edges excuse me

there or let them rest gently on the mat

shoulders relaxed here three breaths in

and out

slowly we reach the fingertips all the

way back up we come back to all fours

and send the sit bones high

downward-facing dog

deep breath in deep breath out bend the

knees generously inhale look forward

exhale helps bring your float towards

the front inhale halfway lift exhale bow

send the fingertips left to right press

into the earth and inhale reach it all

the way up enjoy this move full body

stretch bee-utiful and then exhale hands

to the heart this has become a popular

shirt on the channel and it's just like

now you want to say where it came from I

don't silly but that doesn't matter

bring the feet together here and relax

her shoulders who I am just noticed that

mine are creeping down with my back are

creeping up with my bad jokes

moving into gardened asana whew Eagle

pose Eagle practice this is a 13th day

of yoga at 13 is a very special number

in my family and so is the Eagle more

about that later somewhere else on the

internet but um so we're gonna do a

little garden to practice today bending

the knees dropping the sit bones and

sending the fingertips out this is going

to really connect us to yesterday's

practice in a nice way so if you're a

little frustrated yesterday see if you

can approach just a little more ease a

little more this okay sending the

fingertips out we're gonna bend the

knees generously drop the sit bones down

and back see if you can rock a little

weight into your heels lift your toes

great drop your right arm underneath

your left arm when we kind of come to

this hi-yah position here then we

continue to wrap around maybe the palms

come together and maybe not that's okay

we're bending the knees we're tucking

the tailbone in right arm underneath a

left arm on top

I'm gonna slowly peel up through my

right foot and lift my right knee all

the way up to almost touch my knees

thanks and then up and over I go as I

cross it over find your Drishti hold on

to a focus here and sink a little bit

deeper maybe you wrap your toes around

maybe not now inhale lift your elbows up

open your heart your chest lengthen

tailbone down and find that opposition

fingertips might come slightly forward

here we relax the shoulders down you got

this breathing in and out then one more

breath and then check it out just like I

did yesterday I'm going to challenge

myself by sending this right leg all the

way up and out behind me keep your Eagle

arms as you reach fingertips forward and

we practice here lifting the inner right

thigh up towards the sky

you can unravel and come to warrior

three or you can stay in your Eagle arms

definitely challenging ourselves today

so if you're new to the practice and

you're like ah don't worry have fun

if you fall we'll catch you so we're

here extending energy in two different

directions cultivating fresh opportunity

creating space inside the body strength

draw your navel up inhale in and exhale

hug it all in back to Center I just take

it off I had a second I looked at the

camera I'm an actor I had a second when

I looked at the camera and it was like

because you don't look at the camera but

I do look at the camera here but that's

so funny that's never happened to me on

the channel same thing on the other side

again if you're sweating it literally

I'm sweating try to ease into it

remember this these Pretz leap postures

and these balancing poses can be a

little tough so with practice that

you're gonna find awesome joy in them

and know it's fun okay so we bend the

knees and we send the fingertips out a

little Curtis on a variation here to

just check-in

and the main reason is we want to kind

of come out of this pose and really draw

our Center underneath us for this eagle

left arm comes underneath and we wrap

around if the palms come together cool

if not who cares right here

here then here we go we sink a little

bit deeper and this time we peel up

through the left foot and I just notice

myself kind of collapsing into my right

hip which is sexy but not great so draw

it under careful not to do what I just

did keep the hips square and that

integrity up through the pelvic floor

the details because you're worth it

inhale lift the left knee up high

squeeze squeeze squeeze strong and then

exhale we find our pose we ease into it

returning to that inhale and exhale

maybe the toes wrap around maybe not and

encourage you to bend your knees it'll

actually help you with your balance lift

your elbows up high send the fingertips

forward breathe into the upper back body

sink down low then because we're amazing

and we're going to challenge ourselves

today we're gonna move from this posture

into another balance and posture sending

the left toes out and slowly coming into

our warrior 3 or warrior 3 variation now

think about energy you don't think about

yoga poses think about energy sending

out through that left foot dropping the

hip inhale open your heart

send your fingertips forward you might

even come into a nice warrior 3 here

I gotta come off this wherever you are

take one more breath you got it inhale

in lift your inner left thigh up towards

the sky and then exhale hug it into

Center stay in control awesome work my

friends

we'll walk back up to the front of the

mat if you aren't there already an

inhale reach it up high exhale let it go

forward hold inhale halfway lift exhale

bow inhale step or hop it back to plank

exhale lower the knees cross the left

ankle over the right use your palms to

guide you on through into a nice

comfortable seat legs out long

great we're gonna walk the fingertips to

our side or maybe slightly behind then

that's enough staff pose as we draw the

tops of the thighs down and inhale sit

up nice and tall lift up through the

armpit chest stick pose one more breath

here

press away from the earth and then we

release the arms and send it forward

full Posse looked in awesome one breath

here and we'll slide the palms to the

backs of the legs and bring the soles of

the feet back up and then slowly roll it

down yeah go ahead and hug the knees in

here if it feels right just kind of

massaging the lower back in the sacrum

here for a breath or two you can never

get enough of this hugging yourself was

good

okay sole of the left foot comes to the

earth we inhale send the right leg up

high let the blood flow in the opposite

direction crack an egg on your leg feel

the yolk run down and we'll cross the

right ankle over the left kind of

creating a figure four shape here and

the legs as we lift the left shin up

then I reach in between interlace behind

the thigh and squeeze up and in breathe

breathe breathe

you might press your right elbow into

your left thigh tuck your chin into your

chest my friends keep the neck nice and

long for more in the hamstrings the back

of the legs I'll slowly extend the left

leg up high or I can keep it into the

hips just chill it out here

last but not least I might peel my nose

all the way up towards my ankle

I've always have lots of options and I

encourage you as always to find what

feels good and improvise and be your own

direct tour gently release back down and

it will unravel same thing on the other

side sending a left leg up high and then

crossing over the right thigh lifting

the right shin up and we interlace

behind the thigh press left elbow into

left thigh and find what feels good here

same thing as before maybe straightening

the right leg

then maybe drawing the nose up towards

the ankle imagining a sweet nice curve

in the spine here so keeping the crown

of the head lifting up then we'll gently

release everything down and send the

legs out long inhale reach up and

overhead full body stretch exhale out

through the mouth

inhale in and exhale floating the

fingertips down press into your palms

you might even grab the outer edges of

the feet as you slide the soles of the

feet up for a little set to bond us in

our bridge pose so fingertips and heels

kind of come into alignment here and

they press into all four corners of the

feet toes pointing forward and inhale

lift the hip points curl the tailbone

and lift up through the buttocks draw

the shoulder blades in and together and

maybe I stay here with the mat pressing

into the ball joint of my big toes or

maybe I interlace here opening up

through the chest inhale lift up exhale

imagine your sip on the shooting towards

the backs of your knees press into your

toes breathe breathe breathe one more

breath here and exhale we release

awesome

hug the knees into the chest and you

have an option here to repeat bridge

pose come into a full backbend wheel

pose or straight to shavasana you go so

whatever you choose today repeating that

bridge even a supported bridge at the

blankets excuse me a block is really

nice or full backbend practice maybe if

you're like me you're already in

shavasana and like okay stop talking and

so I will I love you guys great work way

to stick with it make sure you have a

couple of moments to rest after your

back bending practice and I love you

thank you

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