hey guys welcome to 30 days of yoga with

Adriene I'm Adriene and it is day 16

tomorrow will be day 17 hop into

something comfy and let's get started hi

so today we're going to start at the

front edge of the mat feet hip-width

apart nice and comfy chose pointing

forward inhale reach the arms up and

overhead exhale draw your shoulder

blades in together and down your back

tuck your pelvis dial your pinkies

forward so that your shoulders can

really drop in a socket here and we can

create a little bit of space now breathe

nice long smooth deep breaths here you

can close your eyes and maybe Rock a

little front to back on your feet just

kind of testing your balance and

noticing where you're carrying your

weight today see if you can spread

awareness through all four corners of

the feet now and take one more deep

breath as you spread the fingertips wide

and exhale release the fingertips come

to Mountain Pose

notice your breath and then interlace

the fingertips behind the tail bone keep

soft knees here as we draw the knuckles

down and away opening up through the

chest you might find a little movement

in the head and the neck here then

inhale lift your heart full breath in

and exhale release back to your Mountain

Pose

take a second to draw a couple circles

with the nose and perhaps we begin to

deepen the breath here

and then we'll bring the head back to

Center stillness and here we go inhale

reach the arms up and overhead full body

stretch here as you exhale melting all

the way down forward full take a couple

breaths here find a little movement

maybe grabbing the elbows rocking a

little side to side you know what to do

then inhale lift up halfway find that

beautiful flat back position and exhale

lower down walk the feet in towards each

other

so now arches are kissing together and

we're going to slide the right toes back

into our lunge lower the right knee and

take a couple breaths here to just

breathe keeping it really soft and easy

today lifting the back knee when you're

ready again keeping it soft and easy

breezy then plant the palms slide the

left toes back take a deep breath in

lower the knees as you exhale lower all

the way to the belly inhale lift up to

Cobra and exhale release curl the toes

under we're going to send it up and back

to downward facing dog but I'm going to

keep it soft and easy today so playing

with different flavors of our practice

so I might press up to plank and send it

up to down dog or I might play with this

beautiful peeling up of the tail bone

coming from my knees so part of what I

try to bring to my mat is just this idea

of like really listening to the body

rather than trying to master the shapes

which I know we hear all the time is

just a good reminder especially as we

get into the routine and the grind of

everyday practice take one more deep

breath in here and exhale out then we'll

step the right leg right foot all the

way up lower that left knee and same

thing here find a soft and easy moment

of stretch in breath

here in our low lunge then we might lift

that back knee up here take a deep

breath in and exhale rock that back foot

up to meet the front forward fold inhale

halfway lift deep breath exhale bow

inhale reach it all the way up

fingertips kiss up and overhead and

exhale back down to the heart diving in

for more soft knees inhale reach it up

open your heart exhale enjoy this move

as we float it down inhale find length

halfway lift and exhale soften and

release plant the palms this time we're

going to step it back to plank

long plank and we're going to take three

breaths here after your third breath

send it up and back downward facing dog

drop the left heel inhale slide the

right leg high on an exhale step your

right foot up we're going to pivot on

the back foot and rise up into

virabhadrasana 1 warrior 1 take a deep

breath in here smile and exhale float it

all down come back to your low lunge

also plant the left palm zin line with

the arch of the right foot and left palm

nut palms and inhale reach the right

fingertips up high we can always lower

this back knee here again finding

different flavors keeping it soft and

easy and then we exhale back down plant

the palms and we go through a vinyasa so

this can be a new flavor today perhaps

staying open staying present and

listening to the body curl the toes

under or come from all fours together

we'll meet downward facing dog

this time dropping the right heel we

inhale lift the left leg high exhale

stepping that left leg all the way up

and into

your lunge pivot on the back foot and

inhale rise up veer Vajrasana one smile

reach deep breath in and exhale we

release right palm comes in line with

the arch of the left foot and we inhale

keep a upward current of energy so you

have a lot to dump all your weight to

the earth but stay in control as you

open up and do your twist left

fingertips reach up towards the sky draw

the shoulders away from the ears we can

always lower that back knee find a full

breath in here you got it

and then exhale we release awesome rock

that back foot up to meet the front

forward fold this time we're going to

grab the big toes with the index finger

middle finger and thumb and the elbows

left to right as you draw your knees and

your nose together you can bend the

knees as generously as you like deep

breath in here and long breath out and

from here keep your fingers where they

are an inhale draw your shoulders away

from your ears and inhale find that flat

back position so rather extend through

the crown of the head and exhale bending

the elbows left to right nose to knee

again inhale press into your heels

straighten the arms shoulders draw back

extension through the crown and exhale

fold we find this little pulsing kind of

moving with the breath here pulsing

sensation as we continue and we'll do

one more and on an exhale releasing the

hands pull anting the palms and stepping

it back to plank top of a push up here

just for three breaths you got it press

away from the earth if you're tired

today you can lower the knees

and after three reps we'll send it back

to downward-facing dog

drop the left heel and inhale lift the

right leg high and the right knee bring

it up and over to kiss the right elbow

deep breath in then send it up

three-legged dog then all the way

through to kiss the left elbow look

forward and then send it up three-legged

dog and then last time through the

center carving a sweet line all the way

up as we squeeze it right knee up

towards the heart and then step it up

into our lunge pivot on the back foot

again we rise up or you're one full

breath here at the top reaching up

through the fingertips and then exhale

floating everything down coming into our

twist left palm in line with the arch of

the right foot we inhale open up through

the right arm breathing deep then exhale

palms to the mat slide the right toes

back and maybe you take a vinyasa or

maybe you just send it straight to

downward facing dog

dropping the right heel well inhale lift

the left leg up high bend the left knee

bring it up and over to kiss the left

elbow strong core here as you look

forward inhale three-legged dog and

exhale left knee to right elbow and

three-legged dog and finally through

Center carving that line all the way up

and through we squeeze the left knee up

towards the heart and then step it up

into your lunge pivot on the back foot

rise up strong ear but also know one

inhale radiates energy through the

fingertips and exhale we release right

hand comes in line at the arch of the

left foot and we inhale open up into our

twist squeeze that left knee in towards

the midline full breath in here and out

then we release back to Center awesome

rock that back foot up to meet the front

forward full so this time I'm going to

walk my palms underneath my feet my toes

are going to line up with the wrist

crease here and I'm going to allow

myself to just kind of relax the weight

is head over so I'm not creating any

unnecessary tension in the neck and

shoulders and then I'm actually going to

wiggle my toes here and find my breath

mmm

Asajj in the wrist creases here

one more breath so calming so cooling

staying control of your breath

and then we'll gently release awesome

inhale halfway lift long beautiful neck

exhale soften and bow

take it all the way up deep breath in

inhale nice and slow and exhale back

down to your heart just notice how you

feel close your eyes for a second notice

any frustrations any resistance or any

openness any joy any breakthroughs just

notice at all let's take a second here

to observe

then I'll find soft knees again and

inhale on a full breath reach the arms

up and overhead exhale diving forward

inhale halfway lift flat back position

and exhale forward fold plant the palms

step it back to plank walk the two big

toes together bring your right palm to

the center line we're going to turn on

to the right foot

edge of the right foot lift the hips up

as we come into a side plank reaching

left fingertips up and overhead connect

to your core keep it soft and easy in

the face shoulders relaxing down away

from the ears full body's engaged to

your deep breath in and then exhale back

to Center

and take it to the other side lifting up

through the hips pressing into the feet

right fingertips reach up towards the

sky make sure you know what's going on

in your neck and shoulders take a deep

breath in awesome my friends and then

exhale with control with grace release

down bring the knees together and send

the sit bones back we take a rest here

in child's pose reach your fingertips

all the way towards the back edge of

your mat relax your shoulders and let go

reconnect with your breath find that you

je breath that soft restriction in the

back of the throat perhaps that ocean

breath

awesome work today everyone you can stay

here and balasana for a little bit

longer working on pranayama that ocean

sound or you can begin to unravel and

make your way to shal asana great work

today my friend

lots of love namaste