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hey guys welcome to 30 days of yoga with

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Adriene I'm Adriene and its day 14 and

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it's on like Donkey Kong let's go

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alright my friends today we're going to

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begin on all fours we'll come to a

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tabletop position and just take a second

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here to roll through a couple cat cows

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spreading the palms wide make sure the

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knees are hip-width apart press into the

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tops of the feet and we're off using

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this opportunity to check in with the

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body and check in with the breath

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rolling through a couple times back and

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forth stretching it out and then veering

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off the railroad tracks whenever you're

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ready getting into the hips the neck and

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shoulders and finding your breaths today

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I'll assume then we'll bring the toes

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just under here curl them under walk the

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palms out and we'll bring the sit bones

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up and high up and back up and high as

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we melt the heart back we come into

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downward facing dog

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stretching along through the side body

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here find a little bend in the knees

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press into all 10 knuckles draw the

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shoulders away from your ears

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deep breath in and long long exhale out

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wake up the feet all right let's take

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one more deep breath here in and out and

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then we'll slowly lower back on to the

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knees back to that tabletop position so

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this time I'm gonna take a couple

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breaths we're just gonna do three of

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these so hang with me tapping into our

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core but also really paying attention to

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this line in the spine hovering cat I

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press away from the earth I press into

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the tops of the feet and I let the knees

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hover again this isn't a huge move this

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is just a nice little hover to connect

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to my insides connect to your muscles

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draw the shoulders away from the ears

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keep the bones stacked breathe breathe

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breathe one more breath here and then

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exhale we release bring the two big toes

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together widen the knees send it back

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extended Child's Pose take a second here

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to rotate the wrists wrists to maybe

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find a little sway in the hips maybe

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walk the elbows out so we're never

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waiting we're always exploring stay

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curious that's going to keep us coming

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back to the mat

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and we'll release the plums back down to

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come back up to all fours stacking the

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bones so walking the wrists underneath

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the shoulders knees underneath the hips

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and here's two out of three inhale in on

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an exhale find your hovering cat

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remember the neck

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remember the neck tops of the shoulders

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draw away we breathe here and just when

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you want to quit that's when you should

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drop into that sweet breath that fuel

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draw your navel up lower belly in press

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away from the earth one more breath and

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exhale release two big toes come

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together knees nice and wide this time

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draw the right palm in towards the

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center line and anyhow press away from

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the earth as you send the left

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fingertips up towards the sky so we can

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stay here deep breath in or we can

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release left fingertips to the top of

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the right hip crease or even to the

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lower back here is nice pressing the

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palm to the sacrum resist the urge to

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just totally collapse into that left hip

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see if you can keep a little bit of

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awareness through both tops of the feet

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both knees keeping the hips nice and

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square really mindful one more breath

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here and then exhale we release

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and come back to our hovering cat last

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one we totally have this another option

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here if there was the width if the width

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stars' week if the wrists are you're

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still building strength and the wrists I

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should say you can come to fist this is

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a nice place I even like to keep my

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thumbs extended so I can come here it

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kind of feels like a bulldog position

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what okay deep breath in and on an

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exhale we hover we check in with the

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core we create a full body experience

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and again now would be an awesome time

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to who tap into that breath notice what

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it feels like to be alive today one more

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breath here we're shaking we're building

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Heat and then we exhale release left

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palm to center bring the two big toes

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together a little wider and the knees we

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inhale open up through the right side

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this time resist the urge to collapse

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here but maintain that

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so you had in that hovering cat and as

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you find your twist now we can bring the

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right fingertips to the top of the left

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hip crease here or bring the hand to the

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lower back open your chest let's do one

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more deep breath in here and on an

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exhale we release

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awesome walk the palms forward and we

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send it back extended Child's Pose

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take a couple breaths here again find

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any organic movement in the body and

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then we drop into a little joy a little

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inner smile if you will and we just

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allow ourselves to be present and fully

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here for the duration of this practice

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it's not a long one today so drop in

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find your breath

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then we'll spread the palms wide draw

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the heart back up to all fours here we

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go so this time we're gonna extend the

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right toes out long flex through the

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right foot take a deep breath in on an

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exhale we draw that right foot all the

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way up and into our lunge left knee can

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stay on the mat here we interlace the

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fingertips and we come up here breathing

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pulsing a couple times just checking in

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with the hips keeping the heart lifted

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and open then I'm gonna release my palms

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to the mat and kind of walk my right

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foot out just a hair so that I'm on to

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two skis rather than kind of a tightrope

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all zipped up so take a couple breaths

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here and you might lift that back knee

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for a breath or two stretch it out and

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I'm gonna walk my left palm underneath

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my left shoulder and inhale reach my

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right fingertips all the way up hug that

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left knee in towards the center line and

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breathe again we can bring the hand to

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the lower back here that feels good and

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I'm staying really spacious and broad

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through my shoulders drawing my shoulder

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blades in together and down again it

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squeezing that right knee up

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deep breath in and on an exhale I

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release I'm gonna come back to all fours

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here nothing fancy I'm gonna switch left

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toes out flex your left foot strong low

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or that left hip take a deep breath in

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and then we'll bend the left knee and

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step it up into our lunge right you can

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stay on the earth we interlace the

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fingertips come up and check in just a

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little organic movement here peddling

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excuse me pulsing or pedaling pulsing

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then although where my palms now into

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the mat walk the left foot out just a

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hair take a breath or two here you might

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curl the right toes under lift that back

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knee just stretch it out

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awesome

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then I'll lower that right knee again

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press into my right palm stuck it just

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underneath that right shoulder and

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inhale open up through the left hand the

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left arm here I squeeze my left knee in

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and I breathe left hand can come to the

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sacrum here and mostly I'm concentrating

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on drawing my lower belly in pressing

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into my foundation and finding this

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gorgeous gorgeous length in the

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shoulders in the neck this is definitely

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gonna help us with tomorrow's practice

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too so remember the shoulders drawing

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away and this awareness of the neck

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gives a sweet sweet extension of the

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spine take one more breath wherever you

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are and then we'll release coming back

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to all fours

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this time we'll drop the elbows where

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the hands are and tabletop and walk the

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knees back my favourite heart to earth

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pose so in this pose we really Rock the

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pelvis up towards the sky find a nice

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deep stretch in the shoulders forehead

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may or may not come to kiss the mat and

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just notice if your elbows have started

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to come out see if you can keep those to

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railroad tracks nice and long I might

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teeter-totter a little bit here

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stretching into the side body you keep

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deepening your breath then slowly we'll

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look forward drawing a line with the

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nose towards the front edge and I'm

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gonna slide it on through keep the

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elbows where they are I come to Spinks

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pose here pressing into my foundation I

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inhale find length through the crown I

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never just take a couple breaths here

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really pressing into everything that's

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touching the mat here so becoming super

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alive and aware energetically the more

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we grow our practice it's always

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something there I love it

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close your eyes for this last breath

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this last beat here visualize your spine

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so strong and long hey-oh

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and then we'll gently release great

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palms underneath the shoulders curl the

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toes under press up to plank what

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beautiful long smooth fluid breaths here

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so sometimes I come into plank and I

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start holding my breath so as your yoga

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guide I encourage you not to do that to

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keep breathing and then we'll send it up

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to downward facing dog find your best

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and most beautiful autumn looka here

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really checking in taking stock great

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then we'll slowly lower to the knees and

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once again send the right toes out flex

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your right foot squeeze the right knee

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all the way up towards your heart and

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then we'll step it through once again

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inhale reach the fingertips forward up

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and back this time coming into my

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Crescent lunge breathing deep here and

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then if I want to create a little more

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heat I might curl the back toes under

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and lift that back knee you can also

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stay lowered we inhale in breathe

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breathe breathe and exhale release back

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knee comes down palms come to the mat

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same thing as before walk the left palm

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underneath the left shoulder and inhale

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spiral up through your heart heart up

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towards the sky we reach the right

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fingertips towards the heavens and we

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breathe here now I can find a little

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bind here I can bring my right hand to

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my lower back I can also bend this knee

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and reach back to grab my big toe here

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pulling the right hip crease back

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breathing really really deeply so

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another option would just be here it's

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beginning to stretch that quad with a

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little bit of movement or maybe you grab

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open up through your heart one more

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breath maybe you send your gaze up and

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then exhale release mindfully we come

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back to our lunge we're gonna walk that

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right foot in just a hair and then send

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the hips up and back half split

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relax the weight of the head down

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then we'll roll through that right foot

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plant the palms and slide the right knee

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back just back to all fours

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great curl the toes under send it up and

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back downward facing dog

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deep breath in through the nose and long

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breath out check-in great slow descend

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back down to all fours and we send the

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left foot up so find your alignment

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connect to your foundation and then we

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extend left foot out deep breath in on

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an exhale hug that left knee all the way

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up and in towards your heart squeeze

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squeeze squeeze and then we step the

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left foot up so just a mindful

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transition every time really mindful

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great find your alignment and he'll

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reach the fingertips forward up and back

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whenever you're ready Crescent lunge

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maybe we curl the back toes under and

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lift that back knee up and maybe not

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breathe nice long smooth deep breaths

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hug that energy in towards the midline

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one more breath here

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and then we exhale slowly release lower

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the back knee down palms come to the mat

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we walk the left foot out just a hair

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and find that right palm underneath the

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right shoulder inhale open out spiral

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your heart up towards the sky again

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maybe you stay here maybe you come to

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the lower back strong in the legs strong

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integrity in the shoulders and the neck

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or maybe I reach back and I am able to

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grab that big toe here you can also come

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up onto the fingertips or a block is

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really nice too so opening up sinking

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into that hip breathing into your right

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quad maybe you send the gaze up towards

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the sky or keep a strong focus down

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wherever you are take one more full

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breath in awesome and then exhale with

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control release

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walk the left foot in just a hair send

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the hips up and back breathe here

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breathe and Jew the tight places and

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slowly rolling through the left foot we

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plant the palms curl the toes under

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slide the left toes back to plank and we

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slowly lower down all the way to the

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belly walk the fingertips up off the mat

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press into the tops of the feet lift

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your elbows up here and inhale

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visualize space in the spine as we open

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up through the heart in the chest so

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maybe when we get this far elbows still

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lifting up or maybe we are able to

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create a little more space and come up

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to here so in due time we'll just see be

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really mindful that lower back my

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friends inhale in and exhale wherever

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you are fine to release plant the palms

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curl the toes under send it up to plank

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then downward facing dog one deep breath

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in here long breath out slowly lower to

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the knees cross the left ankle over the

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right and we slide on through to seated

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awesome work my friends

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great checking in with you today so from

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here you can roll down into shavasana or

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maybe you want to do a little freestyle

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or maybe you stay here in meditation

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pose to Kasana finding ease for just a

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moment or two before you break off into

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the rest of your day

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take good care namaste

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[Music]