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hey guys welcome to 30 days of yoga with

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Adriene I'm Adriene and it is day 16

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tomorrow will be day 17 hop into

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something comfy and let's get started hi

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so today we're going to start at the

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front edge of the mat feet hip-width

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apart nice and comfy chose pointing

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forward inhale reach the arms up and

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overhead exhale draw your shoulder

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blades in together and down your back

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tuck your pelvis dial your pinkies

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forward so that your shoulders can

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really drop in a socket here and we can

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create a little bit of space now breathe

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nice long smooth deep breaths here you

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can close your eyes and maybe Rock a

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little front to back on your feet just

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kind of testing your balance and

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noticing where you're carrying your

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weight today see if you can spread

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awareness through all four corners of

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the feet now and take one more deep

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breath as you spread the fingertips wide

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and exhale release the fingertips come

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to Mountain Pose

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notice your breath and then interlace

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the fingertips behind the tail bone keep

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soft knees here as we draw the knuckles

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down and away opening up through the

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chest you might find a little movement

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in the head and the neck here then

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inhale lift your heart full breath in

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and exhale release back to your Mountain

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Pose

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take a second to draw a couple circles

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with the nose and perhaps we begin to

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deepen the breath here

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and then we'll bring the head back to

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Center stillness and here we go inhale

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reach the arms up and overhead full body

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stretch here as you exhale melting all

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the way down forward full take a couple

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breaths here find a little movement

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maybe grabbing the elbows rocking a

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little side to side you know what to do

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then inhale lift up halfway find that

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beautiful flat back position and exhale

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lower down walk the feet in towards each

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other

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so now arches are kissing together and

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we're going to slide the right toes back

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into our lunge lower the right knee and

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take a couple breaths here to just

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breathe keeping it really soft and easy

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today lifting the back knee when you're

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ready again keeping it soft and easy

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breezy then plant the palms slide the

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left toes back take a deep breath in

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lower the knees as you exhale lower all

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the way to the belly inhale lift up to

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Cobra and exhale release curl the toes

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under we're going to send it up and back

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to downward facing dog but I'm going to

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keep it soft and easy today so playing

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with different flavors of our practice

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so I might press up to plank and send it

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up to down dog or I might play with this

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beautiful peeling up of the tail bone

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coming from my knees so part of what I

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try to bring to my mat is just this idea

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of like really listening to the body

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rather than trying to master the shapes

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which I know we hear all the time is

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just a good reminder especially as we

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get into the routine and the grind of

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everyday practice take one more deep

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breath in here and exhale out then we'll

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step the right leg right foot all the

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way up lower that left knee and same

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thing here find a soft and easy moment

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of stretch in breath

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here in our low lunge then we might lift

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that back knee up here take a deep

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breath in and exhale rock that back foot

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up to meet the front forward fold inhale

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halfway lift deep breath exhale bow

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inhale reach it all the way up

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fingertips kiss up and overhead and

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exhale back down to the heart diving in

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for more soft knees inhale reach it up

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open your heart exhale enjoy this move

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as we float it down inhale find length

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halfway lift and exhale soften and

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release plant the palms this time we're

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going to step it back to plank

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long plank and we're going to take three

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breaths here after your third breath

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send it up and back downward facing dog

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drop the left heel inhale slide the

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right leg high on an exhale step your

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right foot up we're going to pivot on

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the back foot and rise up into

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virabhadrasana 1 warrior 1 take a deep

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breath in here smile and exhale float it

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all down come back to your low lunge

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also plant the left palm zin line with

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the arch of the right foot and left palm

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nut palms and inhale reach the right

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fingertips up high we can always lower

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this back knee here again finding

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different flavors keeping it soft and

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easy and then we exhale back down plant

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the palms and we go through a vinyasa so

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this can be a new flavor today perhaps

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staying open staying present and

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listening to the body curl the toes

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under or come from all fours together

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we'll meet downward facing dog

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this time dropping the right heel we

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inhale lift the left leg high exhale

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stepping that left leg all the way up

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and into

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your lunge pivot on the back foot and

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inhale rise up veer Vajrasana one smile

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reach deep breath in and exhale we

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release right palm comes in line with

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the arch of the left foot and we inhale

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keep a upward current of energy so you

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have a lot to dump all your weight to

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the earth but stay in control as you

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open up and do your twist left

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fingertips reach up towards the sky draw

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the shoulders away from the ears we can

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always lower that back knee find a full

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breath in here you got it

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and then exhale we release awesome rock

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that back foot up to meet the front

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forward fold this time we're going to

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grab the big toes with the index finger

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middle finger and thumb and the elbows

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left to right as you draw your knees and

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your nose together you can bend the

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knees as generously as you like deep

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breath in here and long breath out and

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from here keep your fingers where they

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are an inhale draw your shoulders away

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from your ears and inhale find that flat

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back position so rather extend through

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the crown of the head and exhale bending

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the elbows left to right nose to knee

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again inhale press into your heels

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straighten the arms shoulders draw back

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extension through the crown and exhale

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fold we find this little pulsing kind of

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moving with the breath here pulsing

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sensation as we continue and we'll do

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one more and on an exhale releasing the

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hands pull anting the palms and stepping

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it back to plank top of a push up here

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just for three breaths you got it press

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away from the earth if you're tired

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today you can lower the knees

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and after three reps we'll send it back

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to downward-facing dog

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drop the left heel and inhale lift the

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right leg high and the right knee bring

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it up and over to kiss the right elbow

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deep breath in then send it up

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three-legged dog then all the way

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through to kiss the left elbow look

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forward and then send it up three-legged

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dog and then last time through the

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center carving a sweet line all the way

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up as we squeeze it right knee up

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towards the heart and then step it up

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into our lunge pivot on the back foot

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again we rise up or you're one full

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breath here at the top reaching up

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through the fingertips and then exhale

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floating everything down coming into our

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twist left palm in line with the arch of

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the right foot we inhale open up through

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the right arm breathing deep then exhale

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palms to the mat slide the right toes

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back and maybe you take a vinyasa or

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maybe you just send it straight to

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downward facing dog

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dropping the right heel well inhale lift

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the left leg up high bend the left knee

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bring it up and over to kiss the left

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elbow strong core here as you look

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forward inhale three-legged dog and

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exhale left knee to right elbow and

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three-legged dog and finally through

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Center carving that line all the way up

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and through we squeeze the left knee up

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towards the heart and then step it up

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into your lunge pivot on the back foot

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rise up strong ear but also know one

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inhale radiates energy through the

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fingertips and exhale we release right

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hand comes in line at the arch of the

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left foot and we inhale open up into our

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twist squeeze that left knee in towards

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the midline full breath in here and out

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then we release back to Center awesome

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rock that back foot up to meet the front

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forward full so this time I'm going to

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walk my palms underneath my feet my toes

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are going to line up with the wrist

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crease here and I'm going to allow

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myself to just kind of relax the weight

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is head over so I'm not creating any

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unnecessary tension in the neck and

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shoulders and then I'm actually going to

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wiggle my toes here and find my breath

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mmm

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Asajj in the wrist creases here

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one more breath so calming so cooling

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staying control of your breath

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and then we'll gently release awesome

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inhale halfway lift long beautiful neck

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exhale soften and bow

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take it all the way up deep breath in

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inhale nice and slow and exhale back

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down to your heart just notice how you

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feel close your eyes for a second notice

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any frustrations any resistance or any

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openness any joy any breakthroughs just

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notice at all let's take a second here

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to observe

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then I'll find soft knees again and

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inhale on a full breath reach the arms

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up and overhead exhale diving forward

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inhale halfway lift flat back position

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and exhale forward fold plant the palms

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step it back to plank walk the two big

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toes together bring your right palm to

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the center line we're going to turn on

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to the right foot

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edge of the right foot lift the hips up

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as we come into a side plank reaching

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left fingertips up and overhead connect

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to your core keep it soft and easy in

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the face shoulders relaxing down away

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from the ears full body's engaged to

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your deep breath in and then exhale back

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to Center

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and take it to the other side lifting up

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through the hips pressing into the feet

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right fingertips reach up towards the

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sky make sure you know what's going on

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in your neck and shoulders take a deep

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breath in awesome my friends and then

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exhale with control with grace release

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down bring the knees together and send

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the sit bones back we take a rest here

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in child's pose reach your fingertips

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all the way towards the back edge of

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your mat relax your shoulders and let go

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reconnect with your breath find that you

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je breath that soft restriction in the

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back of the throat perhaps that ocean

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breath

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awesome work today everyone you can stay

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here and balasana for a little bit

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longer working on pranayama that ocean

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sound or you can begin to unravel and

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make your way to shal asana great work

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today my friend

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lots of love namaste