hey everyone welcome to 30 days of yoga

with Adriene I'm Adriene and

congratulations it's day 15 you guys

we've made it halfway which is so

awesome and even if you've had some

hiccups along the way it's day 15 this

would be a great chance to recommit

settle in drop in and we're gonna have

some fun today with Half Moon because

we're halfway through the 30 days see

what I did there so hop on the mat let's

get started

all right everyone so we're gonna start

in a cross-legged position or a kneeling

position so you can decide which one

works best for you nice comfy seat I'm

sitting up on a block to start here just

so I can check in with my breath here as

we ease into our practice today close

your eyes relax your shoulders sit up

nice and tall let the hands rest

wherever they naturally go and take a

deep breath in through the nose on an

exhale let go of the day thus far inhale

coming into the present moment and

exhale letting go of any to do this or

just anything that's going to keep you

from being fully present here in the

practice today inhaling again permission

to be here now and exhale we begin to

settle in couple more breaths

keep this conversation with the breath

going as we draw the palms together at

the heart

and we'll inhale lift the sternum to the

thumbs and keep the heart lifted as you

release the left fingertips or the left

palm to the earth and I'm going to

inhale sweep the right hand up and

overhead

so we're gonna keep this openness in the

chest in the heart as you find your side

body stretch here you can do this in

cross-legged position to find your

breath maintain an awareness in the neck

that extension through the crown and

then we'll swiftly come back up through

Center and take it to the other side

same thing and then we inhale back to

Center exhale loop the shoulders all

right spread the palms wide we're gonna

dive forward onto all fours if you have

a block or a book handy we're gonna go

ahead and put that towards the front

edge of your back and we'll just take a

couple cat paws here to warm up the body

and check in with the spine move with

your breath close your eyes here enjoy

your practice and then we can begin to

check in at the hips here side to side

the neck and shoulders moving into kept

cow variations that feel awesome I feel

good

then we'll walk the palms out curl the

toes under and whenever you're ready

make your way up to downward facing dog

same thing here we may explore the shape

the alignment get our action drawing up

through the limbs and connecting the

ribcage and checking with the head and

neck and finding a little movement that

again it feels awesome that feels good

then going for a nice slow walk up

towards the front edge together we'll

meet and forward fold and same thing

here finding a little organic movement

lingering in any place that might need a

little extra love today

then we'll find a soft bend in the knees

and roll it up take your time enjoy each

move as we press into the feet and

worked it out here neck and shoulders

relaxed and open keep tapping into your

breath get a little do a little bit of

this you know just keep it fresh

basically keep it alive keep it alive

here we go palms come together at the

heart deep breath in I lift my sternum

up to my thumbs maintain this lift in

the heart

this extension through the crown of the

head as we flow here we go soft knees

inhale reach it up full body stretch

exhale release keep the heart open as

you find 10 awesome

inhale flat back we lift up deep breath

in and on an exhale release it down

awesome slide the right toes back into

your low lunge and inhale stretch your

heart forward extend through the crown

exhale plant the palms slide the left

toes back let's walk the two big toes

together here and we breathe we might

find a little rock notice if you're

collapsing in the upper back body see if

you can billow up through the upper back

body broaden great then we can lower the

knees here and hug the elbows and as we

lower down or keep the knees lifted as

we hug the elbows in and lower down

everyone to the belly inhale lift up to

Cobra press into your foundation full

breath in and on exhale we release curl

the toes under draw your navel up and we

press back up to that plank position and

then to our downward facing dog

awesome work my friends take a deep

breath in and find a long long long long

exhale out

great step the right foot up into your

little lunge inhale loop the shoulders

heart radiates forward exhale back foot

comes up to meet the front forward fold

and on an inhale we lift a flat back

exhale soften and bow inhale spread the

fingertips bend your knees and reach it

all the way back up full body stretch

and exhale back down to your heart deep

breath in Long breath out soft knees

inhale reach it up spread your

fingertips on exhale diving forward

enjoy this move inhale flat back halfway

lift pull the elbows back and exhale

forward fold again step the right toes

back this time keep them lifted high

lunge as we inhale reach your fingertips

up towards the sky sand your right heel

towards the back of the mat deep breath

in and exhale release plant the palms

slide the left toes back two big toes

kiss we lower the knees here or keep

them lifted as we hug the elbows in pull

them back lower down this time you can

hover or always go to the belly inhale

lift up to Cobra or your upward facing

dog deep breath in and exhale to plank

and then to your downward facing dog

always exploring deep breath in and deep

breath out step the right foot up inhale

exhale keep breathing inhale high lunge

and find that connection of the left

heel back as you find a nice long exhale

here so basically see if you can start

to extend those inhalations and really

extend those X

lesions nice full breath in here at the

top and we use exhale to release rock

the back foot up to meet the front

forward fold and inhale halfway lift

exhale soften and bow

inhale reach all the way up full body

stretch and then exhale hands to the

heart inhale reach it up definitely feel

my energy shifting here and exhale

release the Parana moving through the

body inhale halfway lift

if you don't feel it yet keep practicing

exhale soften and bow

great this time plant the palms step or

hop both feet back to your plank three

chaturanga push-ups we got this shift

your weight forward and hugging the

elbows we lower down halfway can always

lower the knees here pressing up two

more keeping the gaze forward that

extension in the crown and one more pull

the elbows back not left to right back

back back back back and then we press up

and then we lower all the way down to

the belly inhale lift up bhujangasana

beautiful Cobra and exhale release

pressing up to plank and then sending it

to your downward facing dog

deep breath in deep breath out drop the

left heel slide the right leg up high

and your right knee and open up through

the right side body stacking the hips

breathe here then bend your right knee

or keep your right knee bent excuse me

and hug it all the way up in towards

your heart nose to knee then step it up

into your lunge

awesome work my friends pivot on the

back foot we've been that front knee and

we inhale open up into warrior two so go

ahead and take a second to get settled

in here make sure maybe your front heel

is in line with that back arch right

toes are pointing forward left toes are

turned in just slightly we inhale extend

through the fingertips and we consider

our energetic body so not just

the shape but really finding places to

ground and sink and places to lift and

rise above places to engage places to

soften so just go through your checklist

here

then I must soften through my right

elbow and bring it to the top of the

right thigh extended side angle prep I'm

not going to collapse here but really

keep that awareness if you have a block

or a book you can bring it in now here

I'm going to reach my left fingertips

behind the ear to reach up overhead and

I could stay here I can release my palm

to the earth or to the block and there's

a free range of motion here so you can

find a little movement you might even

explore some circles here keeping that

left inner thigh engaged strong outer

edge of that back foot really strong and

we're here or here we're moving in

between now make sure that you have a

lot of space between your right ear and

your right shoulder or not collapsing

here awesome and then we're gonna slowly

dial the heart and the gaze back down

pivot on the back foot and rise back up

and do your high lunge deep breath in

whoa everything into the midline strong

legs strong core and on an exhale

release great we're gonna lower that

left knee and I'm going to bring my left

palm in line with the right foot so I

can keep the block here if you want

actually it's kind of nice

or I can release it and I'm gonna plant

the left palm and inhale squeeze my

right knee and reach right fingertips

high up towards the sky

you can keep that back knee lowered here

or you can lift take a full breath in

and again consider the neck and

shoulders here as you open your heart up

towards the sky press into the ball

joint of that right big toe one more

breath and exhale

release awesome plant the palms and take

your vinyasa together we'll meet in

downward-facing dog where we'll drop the

right heel and inhale slide the left leg

high

awesome press into both palms evenly as

you bend your left knee and open up

through the left side buddy

stacking the hips press into the palms

then carve a line with your left knee

all the way up in towards the heart nose

to knee when you squeeze squeeze squeeze

and then step the left foot up into your

lunge pivot on the back foot and warrior

two on the opposite side we spiral the

heart spiral the fingertips scuse me up

and out lift your heart and go through

your checklist here nice wide stance

tailbone lengthening down pull the

pinkies back and relax your shoulders

inhale in and exhale softening into our

extended side angle so again we can use

the book or the block here or we can

just use the top of the thigh but the

trick is to not collapse but maintain

this integrity from the crown of the

head to the tip of the tailbone

so we lean back a little bit and again I

welcome I encourage a little movement

here so not worried about shy be here

she'll be here she'll be here just

finding a little movement opening up

paying attention to the sensations in

the body and the pose maybe I release

down to the earth

and we take one more breath here and

then exhale dial the gaze in the heart

back down I pivot on the back foot and I

inhale strong leg strong core as I come

up into my high lunge deep breath in and

exhale release choose-your-own-adventure

your vinyasa here moving with the breath

and we meeting downward-facing dog when

you get there take a deep breath in

through the nose and exhale out through

the mouth

bend your knees belly comes to the tops

of the thighs we inhale carve a line

look forward exhale step hop or float

towards the front edge of your mat

forward fold

on a deep breath in inhale halfway lift

long beautiful neck and exhale soften

and bow

send the fingertips left to right we

inhale reach it all the way up press

into the earth full body experience and

exhale hands to the heart

take a second to just close your eyes

and observe your breath

that will bend the knees softly and

inhale to reach it up once again exhale

down you go

whoo inhale halfway lift exhale soften

and bow hop the feet back to plank

inhale shift your weight forward hug the

elbows in slowly lower down chaturanga

to updog or to Cobra we take a deep

breath in and exhale straight to down

dog

drop the left heel inhale slide the

right leg high press into your right

foot this time and see if you can really

Square those hips right toes pointing

straight down towards the Earth and I'm

pressing my right foot into an imaginary

wall here so lots of energy deep breath

in then we'll squeeze that right knee up

towards a heart for one breath and step

it up into our lunge

Pavin on the back foot and I open up

into my warrior two deep breath in sink

deep into that front knee and long

breath out awesome now I'm gonna

straighten through that front leg this

time send the hips back and I tilt into

my triangle opening up through the heart

drawing the right shoulder under in fact

let's take that left palm to the right

ribcage and just smear that imaginary

honey you can use the block here of

course really nice to maintain that

space in the shoulder girdle and in the

neck take a deep breath in here in your

triangle chicken asana and then slowly

I'm gonna die on my gaze back down and

soften that front knee so I'm gonna step

that back foot up to meet the front here

just halfway and I'm gonna prepare for

my half moon pose so you might be able

to kind of get into this quite fluidly

if you've practiced this pose already

otherwise I'm gonna walk you through it

just a hair just a bit no yogi left

behind so I walk my back foot in and I'm

kind of in this like fencing position

just a little bit a little bit awkward

and a little bit sexy just kidding

and I'm going to use this Tadasana

energy I'm really going to draw energy

up through my standing leg as I come to

maybe balance on my left big toe now if

I have a block or a book or something to

lift the earth up to me I'm going to use

it about a foot foots worth out from my

pinky toe if not I can totally still

practice this with the earth or what the

chair is also really nice to and with

that support or without I'm going to

really remember that space and the neck

and the shoulder girdle this connection

to my core as I start to lift my back

leg up high so this is what your Half

Moon pose might look like right now

that's okay it's beautiful I don't

remember the smearing of the honey open

and the stacking of the hips that we did

in downward-facing dog

the length of the side body that I've

stretched out thus far and this

beautiful breath I have to support as I

begin to lift up press that left foot

into an imaginary wall and open up

through the inner thigh standing leg is

kind of soft in the knee here so I don't

want to lock it because it's gonna be

tough I'm going to keep it buoyant and

alive strong and in control so I

continue to go through my checklist here

now eventually you can take your eyes

off the video and just have a little

Halfmoon play time eventually we can

take the hand from the waistline and

reach the left fingertips up towards the

sky and in no time you'll be able to

find a Halfmoon pose where you play with

your focus either out or up towards the

sky charge your left inner thigh here

open your heart breathe deep spread the

fingertips and toes create space as you

build strength here day 15 doing half

moon halfway through your practice recal

if you fall don't worry we'll catch you

a little more play time here breathe

deep awesome then we'll slowly dial the

gaze in the heart back down come into a

half split here so we'll walk the

fingertips closer in

keep the hips square here as we lift

that back leg up once again we might be

here we might be here to go a little

deeper we're gonna keep the left toes

down I'm going to wrap my right arm

around my right calf and maybe in time

the left one take one more breath draw

your nose up towards your navel and then

we really saw some come back to your

lunchroom lower that left knee and we

pull the right hips back once again deep

breath in and exhale shifting through

plant the palms take a vinyasa or take a

rest seriously

vinyasa or take a rest in Child's Pose

then slowly we'll all meet in downward

facing dog

really nice work my friends take a deep

breath in here and a long breath out

this time drop the right heel slide the

left leg up high press into your left

heel strong keep those hips square as

you press into the palms then we'll

squeeze the left knee all the way up

towards the heart and then up into our

lunge pivot on the back foot and we open

out now warrior two Oh deep breath in

Long breath out sink deep

now we're gonna straighten that leg send

the hips back and reach forward and down

coming into our triangle sorry those in

the zone there right hand comes to the

lower ribcage and ice near the heart

open open open so I stay connected to my

core here I'm not collapsing into my

hand which is also going to help me

right into my Halfmoon practice or my

Halfmoon play time you can always use

the block here or a book to lift the

earth up to deepen your practice bring

it more into the core I'm gonna let the

fingertips hover here and open up all

the way

from trikanasana I'm gonna die all my

focus down hands come to the waistline

soften through that front knee and I'm

gonna bring my right foot in and get

into this fancy fencing prep posture you

might take your walk to the side and

we're gonna just practice Halfmoon on

the other side so look at the video for

as long as you want and then really kind

of take responsibility for your

unhappiness here and have a little fun

if you fall we'll catch you let's see

where we're at today half moon on the

other side softening through that front

knee drawing that energy out inhale in

on an exhale I come to my big toe I find

a nice position for my block on my book

or again a chair or fingertips on the

earth on an exhale press into your right

foot like it's pressing into an

imaginary wall here and I begin to open

up through my heart my ribcage opening

up all the way if you're feeling brave

leaning back finding that integrity from

the crown of the head to the tip of the

tailbone drawing the shoulders away from

the ears charger right inner thigh stay

bright through the hands and feet

careful not to lock your standing leg

couple more moments here to breathe and

play tuck your chin into your chest

slightly to lengthen through the back of

the neck here perhaps one more breath

and then exhale we dial the head and the

heart back to Center and I walk my

fingertips closer in towards my toes and

I check in with the half splits here so

I dial the right toes down and maybe I

wrapped my left arm around my left

calves and time I'm gonna wrap both and

I just see where I'm at today

and then I slowly released come back

down to my lunge lower your right knee

to the ground think up and over with

your hips as you pull the left hip

crease back one breath and then exhale

we release great last chance for vinyasa

totally feel free to skip it but I'm

thinking that you can do it here we go

plant the palms I think I can do it too

I think

shift your weight forward hug the elbows

into the side body and we check we check

in with chaturanga to Cobra or up exhale

to extended Child's Pose every time I

say to Cobra I think of this restaurant

here it also called Tacoma okay here we

are in extended Child's Pose

rest your forehead notice your breath

remember why you rolled out your mat

today and gently transitioning to all

fours will walk the knees underneath us

and swing the legs to the side come flat

on your back here we'll hug the knees

into the chest and then we'll take the

palms to the kneecaps and just draw

clockwise circles and then

counterclockwise circles so one way and

then the other here should feel really

yummy on the lower back

awesome then we'll send the left leg out

long right knee squeezes up and I'm

going to slowly draw my left heel

towards the right excuse my right right

here whoa right heel towards the left 30

days of yoga and just kind of cradle it

so maybe I'm able to bring my right foot

into my left elbow crease here sole the

left foot can come up of course so

that's one way we can kind of rock our

right leg here breathing into the outer

edge that have another place it's

awesome it's just to catch it in your

hand and again we can keep the leg

extended or lifted so every body is

literally so different it's just nice to

give a couple options and we're rocking

it like a baby back and forth and then

we're switching releasing the right leg

down left leg comes up and the same

thing here I catch with my palm or maybe

I practice hooking the elbow then we'll

release the left leg inhale reach the

fingertips up overhead and exhale hug

the knees into the chest and send the

fingertips out left to right and just a

little reclined twist on your own back

and forth moving with your breath just

finding a little yumminess in the spine

and the sacrum as you rock back and

forth then we'll come back to Center and

slowly release the legs back down to the

earth and prepare for our final and most

precious pose mr. or mrs. shavasana here

arms come gently at your side you can

use a blanket to pillow the head or

cover the body up even if you don't have

a lot of time left for your practice

today give yourself a good you know

minute or two to just find some

exquisite stillness

- let the nutrients of your practice

settle in

and to let go great work today my

friends take good care namaste

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