hey guys welcome to 30 days of yoga with

Adriene I'm Adriene and its day 14 and

it's on like Donkey Kong let's go

alright my friends today we're going to

begin on all fours we'll come to a

tabletop position and just take a second

here to roll through a couple cat cows

spreading the palms wide make sure the

knees are hip-width apart press into the

tops of the feet and we're off using

this opportunity to check in with the

body and check in with the breath

rolling through a couple times back and

forth stretching it out and then veering

off the railroad tracks whenever you're

ready getting into the hips the neck and

shoulders and finding your breaths today

I'll assume then we'll bring the toes

just under here curl them under walk the

palms out and we'll bring the sit bones

up and high up and back up and high as

we melt the heart back we come into

downward facing dog

stretching along through the side body

here find a little bend in the knees

press into all 10 knuckles draw the

shoulders away from your ears

deep breath in and long long exhale out

wake up the feet all right let's take

one more deep breath here in and out and

then we'll slowly lower back on to the

knees back to that tabletop position so

this time I'm gonna take a couple

breaths we're just gonna do three of

these so hang with me tapping into our

core but also really paying attention to

this line in the spine hovering cat I

press away from the earth I press into

the tops of the feet and I let the knees

hover again this isn't a huge move this

is just a nice little hover to connect

to my insides connect to your muscles

draw the shoulders away from the ears

keep the bones stacked breathe breathe

breathe one more breath here and then

exhale we release bring the two big toes

together widen the knees send it back

extended Child's Pose take a second here

to rotate the wrists wrists to maybe

find a little sway in the hips maybe

walk the elbows out so we're never

waiting we're always exploring stay

curious that's going to keep us coming

back to the mat

and we'll release the plums back down to

come back up to all fours stacking the

bones so walking the wrists underneath

the shoulders knees underneath the hips

and here's two out of three inhale in on

an exhale find your hovering cat

remember the neck

remember the neck tops of the shoulders

draw away we breathe here and just when

you want to quit that's when you should

drop into that sweet breath that fuel

draw your navel up lower belly in press

away from the earth one more breath and

exhale release two big toes come

together knees nice and wide this time

draw the right palm in towards the

center line and anyhow press away from

the earth as you send the left

fingertips up towards the sky so we can

stay here deep breath in or we can

release left fingertips to the top of

the right hip crease or even to the

lower back here is nice pressing the

palm to the sacrum resist the urge to

just totally collapse into that left hip

see if you can keep a little bit of

awareness through both tops of the feet

both knees keeping the hips nice and

square really mindful one more breath

here and then exhale we release

and come back to our hovering cat last

one we totally have this another option

here if there was the width if the width

stars' week if the wrists are you're

still building strength and the wrists I

should say you can come to fist this is

a nice place I even like to keep my

thumbs extended so I can come here it

kind of feels like a bulldog position

what okay deep breath in and on an

exhale we hover we check in with the

core we create a full body experience

and again now would be an awesome time

to who tap into that breath notice what

it feels like to be alive today one more

breath here we're shaking we're building

Heat and then we exhale release left

palm to center bring the two big toes

together a little wider and the knees we

inhale open up through the right side

this time resist the urge to collapse

here but maintain that

so you had in that hovering cat and as

you find your twist now we can bring the

right fingertips to the top of the left

hip crease here or bring the hand to the

lower back open your chest let's do one

more deep breath in here and on an

exhale we release

awesome walk the palms forward and we

send it back extended Child's Pose

take a couple breaths here again find

any organic movement in the body and

then we drop into a little joy a little

inner smile if you will and we just

allow ourselves to be present and fully

here for the duration of this practice

it's not a long one today so drop in

find your breath

then we'll spread the palms wide draw

the heart back up to all fours here we

go so this time we're gonna extend the

right toes out long flex through the

right foot take a deep breath in on an

exhale we draw that right foot all the

way up and into our lunge left knee can

stay on the mat here we interlace the

fingertips and we come up here breathing

pulsing a couple times just checking in

with the hips keeping the heart lifted

and open then I'm gonna release my palms

to the mat and kind of walk my right

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

two skis rather than kind of a tightrope

all zipped up so take a couple breaths

here and you might lift that back knee

for a breath or two stretch it out and

I'm gonna walk my left palm underneath

my left shoulder and inhale reach my

right fingertips all the way up hug that

left knee in towards the center line and

breathe again we can bring the hand to

the lower back here that feels good and

I'm staying really spacious and broad

through my shoulders drawing my shoulder

blades in together and down again it

squeezing that right knee up

deep breath in and on an exhale I

release I'm gonna come back to all fours

here nothing fancy I'm gonna switch left

toes out flex your left foot strong low

or that left hip take a deep breath in

and then we'll bend the left knee and

step it up into our lunge right you can

stay on the earth we interlace the

fingertips come up and check in just a

little organic movement here peddling

excuse me pulsing or pedaling pulsing

then although where my palms now into

the mat walk the left foot out just a

hair take a breath or two here you might

curl the right toes under lift that back

knee just stretch it out

awesome

then I'll lower that right knee again

press into my right palm stuck it just

underneath that right shoulder and

inhale open up through the left hand the

left arm here I squeeze my left knee in

and I breathe left hand can come to the

sacrum here and mostly I'm concentrating

on drawing my lower belly in pressing

into my foundation and finding this

gorgeous gorgeous length in the

shoulders in the neck this is definitely

gonna help us with tomorrow's practice

too so remember the shoulders drawing

away and this awareness of the neck

gives a sweet sweet extension of the

spine take one more breath wherever you

are and then we'll release coming back

to all fours

this time we'll drop the elbows where

the hands are and tabletop and walk the

knees back my favourite heart to earth

pose so in this pose we really Rock the

pelvis up towards the sky find a nice

deep stretch in the shoulders forehead

may or may not come to kiss the mat and

just notice if your elbows have started

to come out see if you can keep those to

railroad tracks nice and long I might

teeter-totter a little bit here

stretching into the side body you keep

deepening your breath then slowly we'll

look forward drawing a line with the

nose towards the front edge and I'm

gonna slide it on through keep the

elbows where they are I come to Spinks

pose here pressing into my foundation I

inhale find length through the crown I

never just take a couple breaths here

really pressing into everything that's

touching the mat here so becoming super

alive and aware energetically the more

we grow our practice it's always

something there I love it

close your eyes for this last breath

this last beat here visualize your spine

so strong and long hey-oh

and then we'll gently release great

palms underneath the shoulders curl the

toes under press up to plank what

beautiful long smooth fluid breaths here

so sometimes I come into plank and I

start holding my breath so as your yoga

guide I encourage you not to do that to

keep breathing and then we'll send it up

to downward facing dog find your best

and most beautiful autumn looka here

really checking in taking stock great

then we'll slowly lower to the knees and

once again send the right toes out flex

your right foot squeeze the right knee

all the way up towards your heart and

then we'll step it through once again

inhale reach the fingertips forward up

and back this time coming into my

Crescent lunge breathing deep here and

then if I want to create a little more

heat I might curl the back toes under

and lift that back knee you can also

stay lowered we inhale in breathe

breathe breathe and exhale release back

knee comes down palms come to the mat

same thing as before walk the left palm

underneath the left shoulder and inhale

spiral up through your heart heart up

towards the sky we reach the right

fingertips towards the heavens and we

breathe here now I can find a little

bind here I can bring my right hand to

my lower back I can also bend this knee

and reach back to grab my big toe here

pulling the right hip crease back

breathing really really deeply so

another option would just be here it's

beginning to stretch that quad with a

little bit of movement or maybe you grab

open up through your heart one more

breath maybe you send your gaze up and

then exhale release mindfully we come

back to our lunge we're gonna walk that

right foot in just a hair and then send

the hips up and back half split

relax the weight of the head down

then we'll roll through that right foot

plant the palms and slide the right knee

back just back to all fours

great curl the toes under send it up and

back downward facing dog

deep breath in through the nose and long

breath out check-in great slow descend

back down to all fours and we send the

left foot up so find your alignment

connect to your foundation and then we

extend left foot out deep breath in on

an exhale hug that left knee all the way

up and in towards your heart squeeze

squeeze squeeze and then we step the

left foot up so just a mindful

transition every time really mindful

great find your alignment and he'll

reach the fingertips forward up and back

whenever you're ready Crescent lunge

maybe we curl the back toes under and

lift that back knee up and maybe not

breathe nice long smooth deep breaths

hug that energy in towards the midline

one more breath here

and then we exhale slowly release lower

the back knee down palms come to the mat

we walk the left foot out just a hair

and find that right palm underneath the

right shoulder inhale open out spiral

your heart up towards the sky again

maybe you stay here maybe you come to

the lower back strong in the legs strong

integrity in the shoulders and the neck

or maybe I reach back and I am able to

grab that big toe here you can also come

up onto the fingertips or a block is

really nice too so opening up sinking

into that hip breathing into your right

quad maybe you send the gaze up towards

the sky or keep a strong focus down

wherever you are take one more full

breath in awesome and then exhale with

control release

walk the left foot in just a hair send

the hips up and back breathe here

breathe and Jew the tight places and

slowly rolling through the left foot we

plant the palms curl the toes under

slide the left toes back to plank and we

slowly lower down all the way to the

belly walk the fingertips up off the mat

press into the tops of the feet lift

your elbows up here and inhale

visualize space in the spine as we open

up through the heart in the chest so

maybe when we get this far elbows still

lifting up or maybe we are able to

create a little more space and come up

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

really mindful that lower back my

friends inhale in and exhale wherever

you are fine to release plant the palms

curl the toes under send it up to plank

then downward facing dog one deep breath

in here long breath out slowly lower to

the knees cross the left ankle over the

right and we slide on through to seated

awesome work my friends

great checking in with you today so from

here you can roll down into shavasana or

maybe you want to do a little freestyle

or maybe you stay here in meditation

pose to Kasana finding ease for just a

moment or two before you break off into

the rest of your day

take good care namaste

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