hey guys welcome to 30 days of yoga with

Adriene I'm Adriene and I'm super

excited it's day 17 I can't believe it

we're doing so good alright let's get on

the mat and get started today we're

going to be in on our backs so keep the

soles of the feet on the earth knees up

towards the sky come into a nice comfy

position and we're going to move into a

little bridge pose flow to warm up our

bodies and drop into our breath so

whenever you're ready begin to notice

your breath

you might windshield wiper the legs

little side to side

just to start to connect and draw your

attention inward maybe a deep breath of

gratitude for taking this time for you

and we'll walk the knees up towards the

hip points or the sit bones rather and

bring the fingertips down just just kind

of gauge this length here heels kissing

the fingers then spread your palms wide

on the mat make sure your toes are

pointing forward and on a deep breath

and we're going to peel up the tail and

slowly lift the hip points up into a

bridge pose massaging the spine I'm

going to let my palms open up as I spill

on to the upper back body and find a

deep breath in here on an exhale I

slowly lower down through the spine and

I'm going to turn my palms face down

once again and I find a gentle rock of

the pelvis in between and then inhale

press into the feet start by lifting up

through the tailbone and one vertebra at

a time I open up and as I hit my

shoulder blades of the scapula I'm going

to open up through the palms yes feels

awesome and keep pressing up and now I'm

going to just flow in my own time

massaging the spine if any of the

muscles of the back body are sore this

is going to be awesome

moving with the breath and on an exhale

release and this time I'm going to

inhale reach my arms up and overhead

same thing I pull up through the

tailbone maybe pull drawls down and then

I press into my feet to lift up tall I'm

going to slowly lower my fingertips to

the ground as I lift up through my full

potential and then exhale reaching the

arms up lower the buttocks down and we

flow with the breath inhale floating the

flight fingertips down sorry lifting the

hips up and exhale one more time

reaching fingertips floating the

buttocks down deep breath in deep breath

out palms back down to your sides and

now we're going to really get into

massaging the spine and kind of using

the arms so this can be a little hard to

describe I think especially via video

but I'll give them give it my best shot

we inhale press in all four corners of

the feet begin to scoop the tailbone up

so from there I begin to lift up really

rocking on the pelvis and I'm also going

to reach up through my hands this time

so I'm synchronizing the lift off inhale

reaching up reaching up reaching up and

then on the exhale fingertips are going

to come together towards the midline and

I'm going to slowly lower down I'm going

to use the reaching of my arms forward

to really massage the spine slowly

lowering down and so this will look a

little different for everyone sometimes

you can even get into some tight places

with your fingertips and then I release

and I kind of hit the refresh button in

between and try again inhaling reaching

arms up and overhead scooping the

tailbone up I reach lift up through the

hip points and then exhale same thing

here bring the fingertips together right

here is a nice spot for me to work into

the spy

massage the back body awesome and then I

release take a breath in between and one

more time and your own time just playing

here

and then I will meet you in this point

of release awesome shake it off by huh

given ease into the chest and rocking a

little side to side scroll the shoulder

blades down the back body and then take

a second here to just rotate the ankles

one way and then the other great hug the

right knee in towards the chest send the

left leg out super long press press

press into the top of that left thigh

bone and then we'll take a deep breath

in here as you squeeze up and in and

then exhale guide the right knee over

towards the left opening up into a twist

here this time inhale reach the arms up

and overhead exhale float the right

fingertips down again just like that

inhale reach the arm up overhead and

exhale down and one more time full

breath and we exhale fingertips draw

down we release back to Center and we

switch hugging the left knee in send the

right leg out long

so really pressing some energy through

that right heel deep breath in on an

exhale guide the left knee over towards

the right and the same thing I'm going

to inhale reach my left fingertips up

and overhead and exhale float them down

inhale reach up over and exhale down

last one inhale deep breath reach up and

exhale lower and release back to Center

awesome cross the ankles grab the outer

edges of the feet we're going to go for

a little rock and roll back and forth

back and forth massaging the spine and

when you feel satisfied go ahead and

rock all the way up and we're going to

come to all fours so I have a little

blanket here you can have the knees with

a towel or blanket as we come to all

fours

take a couple moments here in cat cow

looping the shoulders stretching the

belly inhale

radiates forward and exhale curling the

tailbone under chin to chest press into

the earth moving with your breath we'll

bring it back to Center walk the palms

out just slightly curl the toes under

and send it up and back downward facing

dog

take a couple breaths here warming up

the body noticing how this pose evolves

with regular practice and how our

awareness expands each day each breath

take one more deep breath in here maybe

find stillness I'll bend the knees and

slowly lower back down to our tabletop

position

awesome take a second here to make sure

you're not crashing into the wrists my

friend so really press up and out of the

earth wrists underneath the shoulders

knees directly underneath the hip points

inhale extend the right toes out allow

the left fingertips to reach out and we

plug in here lowering that right hip and

plugging in the left shoulder deep

breath in on an exhale nose to knee

round everything in inhale expand and

exhale soften and squeeze it in so

inhale expand soften through the skin of

the face careful not to clench in any

unnecessary places while you squeeze the

navel up and in yes inhale one more time

and exhale nose to knee great release

bring the two big toes together send the

knees nice and wide inhale reach the

right fingertips out bring them in and

underneath the bridge of the left arm as

we come on to the right ear draw the

navel up and we might bring the left

hand to the sacrum here as we breathe

and close the eyes here stay connected

through your fingertips and toes

then we'll slowly unravel and come back

to our tabletop walking the knees

underneath the hip points this time I'm

going to send the left toes out strong

and right fingertips reach forward to

join take a second to plug that shoulder

and level that hip engage all your

muscles deep breath in and then exhale

nose to knee rounding inward

inhale expand spread the fingertips and

toes grow tall and exhale nose to knee

inhale expand engage and exhale checking

in with your core squeeze it up and

let's do one more inhale expand radiates

energy through the fingertips and toes

and exhale to Center great we'll gently

release bring the two big toes together

send the left fingertips forward and

then we'll bring it in and underneath

the bridge or the right arm this time

coming into our twist and maybe bringing

the right palm to the sacrum here and we

breathe close your eyes find what feels

good use your breath

nice then we'll gently unravel back to

centre

walk the knees underneath the hip points

walk the palms out curl the toes under

and send it up down dog breathe deep

awesome slowly bending the knees

lowering back down to our tabletop

position and this time I'm going to keep

the right knee bends as I lift the right

toes up so again careful not to crash

into your wrists fists are also options

here also a good option here and I'm

going to lift the right knee up so right

toes are going up towards the sky

I press away from the earth so I'm not

collapsing in my shoulders here

breathing deep here breathing deep now

inhale extend the left fingertips

forward exhale I'm going to swim around

to maybe catch my big toe here maybe or

the arch of my foot or excuse me the

arch of my foot or the outer edge so to

reaches on here I'm going to go for the

arch here so I can open up through my

left shoulder and find a gentle kickback

through the right foot now if you're on

a block here this is great too because

you can lift the earth up to you or even

fingertips as an option so find what

feels good here and stay really mindful

of your foundation so pressing up and

out of that back foot finding that

openness in the heart and if this is not

available for you today then just work

on both palms on the earth and keeping

this leg up if you find this open heart

in this slight backbend here so we have

this option or we have this option or

here or here take one more breath

wherever you are remember your lower

belly press into the top of that back

foot and then gently unravel and release

we'll curl the toes under drop to the

elbows and send the sit bones back for a

rest

walk the fingertips out create a little

space in the side body breathe into the

soles of your feet as you melt your

heart down and then slowly will rise

back up we come back to all fours so

you'll find that pressing up and out of

the yoga mat or the earth here and then

we will lift the left knee up so it's

very easy to just kind of want to crash

into this right hip so keep that

awareness on the midline here as you

lift the left knee up high then again

you might just stay here finding that

heart opener here's you drop the

shoulders down and open the chest or you

might reach your right fingertips

forward swim them around to either grab

that big toe or the arch of the foot or

the outer edge now press away from the

earth kick back with that left foot

press into the top of the right foot and

open your chest and heart we can come

onto the fingertips here no prob find

your breath welcome that heat that tapas

moving energy prana throughout the body

one more breath here find an extension

through the crown and then exhale hug it

all in back towards Center knees come

together we curl the toes under and we

send it back take your rest awesome my

friends

slowly will rise back up to all fours

walk the knees out hip-width apart and

then send the sit bones up and back down

dog deep breath in here and long breath

out if you have a toddler blankie you

can move it to the side now we're going

to go for a slow walk up towards the

front edge of the mat so take your time

and when you arrive you know what to do

find your bliss in uttanasana forward

fold

stretch it out

after a couple breaths release the arms

and inhale lift up the flat back

position

take your time pull the elbows back

breathe in and on your breath out fold

it back down then we'll tuck the chin

into the chest and roll it all the way

up to Mountain Pose

inhale reaching the arms up and overhead

and exhale diving forward and then we'll

slowly roll up into Tadasana drawing

energy up from the earth stacking the

spine and finding what feels good here

stand up nice and tall and then we'll

inhale reach the arms up and overhead

full body stretch and exhale follow your

breath down to forward fold inhale lift

halfway careful not to clench in the

toes and then exhale back down forward

fold plant the palms step the toes back

to your plank and we'll slowly lower the

knees or not as we lower all the way to

the belly inhale open your chest and

shoulders lift your heart and Cobra and

exhale to downward facing dog

deep breath in through the nose let's go

ahead and exhale today out through the

mouth here drop the left heel inhale

lift the right leg high squeeze that

right knee all the way up in towards

your heart and then step it into your

lunge pivot on the back foot and inhale

rise up warrior one deep breath in here

on an exhale release the fingertips

interlace them behind the tail draw the

knuckles down and away as you open the

chest and shoulders particularly lifting

up through the armpit chest here so lift

lift lift up through the armpit chest

power through that back leg deep breath

in then we release the fingertips and

come back to warrior one here for a

couple breaths pull the right hip crease

back find your bliss

then on an exhale release we come up off

that back heel and return to our low

lunge

great plant the palms and slowly we

lower down all the way to the belly

lifting up Cobra exhale release curl the

toes under send it to downward facing

dog inhale in through the nose and

exhale out through the mouth drop the

right heel inhale lift the left leg high

then the left knee squeeze it up in

towards your heart and then step it up

into your lunge we pivot on the back

foot and we rise up zero-one strong

warrior one here lift the heart lift the

armpit chest open up now keep everything

lifted as you rain the fingertips down

we interlace maybe opposite thumb comes

on top and we open the chest

knuckles draw down strong legs here

release the fingertips return fingertips

up towards the sky warrior one couple

breaths here coming to your full

potential or create a little bit of

movement right working out the kinks and

we'll slowly release pivot on the back

heel so bring that back heel up and we

plant the palms and we come to a plank

this time walk the toes as wide as the

mat and fan your index finger middle for

your ring finger and pé fingers off the

mat so the thumbs are going to be the

only fingers on the mat we're really

pressing into the base of the palm here

for some wide arm push-ups what crazy

let's do it bending the elbows left to

right we lower all the way down and we

press all the way back up

I lied you might want to bring your

index finger on your mat to so it's a

little different for everyone so you

just decide index finger and thumb or

thumb but I want you to press into the

base of the Palmas the main point

as we lower down you might do five of

these here you might sneak in ten you

might do one but we're doing some wide

armed push up break here we go lowering

all the way down

staying mindful of the neck

we're not going to count here we're just

going to see how many we can do have a

little fun smile wake up the backs of

the legs as you press up lower belly

engaged wherever you are do one more you

got this and then we'll send it up and

back to downward-facing dog by walking

the palms back in line with the

shoulders and downward dog never felt so

good and the knees generously belly

comes to the tops of the thighs we

inhale look forward and exhale hop

towards the front of the mat take your

forward fold here and then inhale lift

to flat back exhale soften and release

back down

inhale reaching all the way up overhead

and exhale hands to the heart

close your eyes observe your breath

notice how you feel and we go a little

deeper connect and the knees inhale we

reach it up exhale forward fold inhale

halfway lift

long beautiful neck and exhale release

it down

plant the palms step or hop it back to

plank slowly lower all the way down this

time Cobra or upward facing dog on an

exhale we'll take it to down dog take a

deep breath in through the nose and long

exhale out through the mouth great this

time walk your toes in just a bit

we're going to press on the left palm

anchor navel to spine I'm going to reach

my right fingertips to grab either the

outer edge of my left thigh or the outer

edge of my left shin or the ankle so I'm

here here here in a nice downward dog

twist look underneath your left armpit

chest high and breathe deep anchor down

through the heels if the heels are up

here that's okay and that right elbow in

towards the center line and breathe

press away from your left palm

inhale release back to Center and take

it to the other side Bandung left knee

in towards the centerline pressing away

from the earth look underneath your

right armpit chest breathe deep nice two

stalks of Iong breath here and then I

release back to Center

great bend the knees generously slowly

look up towards the front edge of your

mat and on an exhale bring your navel

with you floating up towards the front

of the mat let's give it a try hopping

up towards the front edge inhale halfway

lift and exhale soften and release back

down inhale bend the knees reach it all

the way up towards the heavens and

exhale release to Mountain great so

we're going to bring the feet together

here now and really draw energy up from

the earth palms come together at the

heart

and we lengthen the tailbone down so we

find the stacking of head over heart

heart over pelvis inhale lift your heart

and begin to peel up through the right

foot then I'm going to interlace the

fingertips and similar to how we went

into tree pose together I'm going to

catch my right knee here and just make

sure that I'm not collapsed here hmm but

really pressing into that standing leg

and finding this lift up so it's an

energetic thing and it is challenging

then I can just stay here working on my

balance particularly if I'm brand new to

the practice and this is a great place

to work on balance you can also bring

fingertips to a wall and we can work

here maybe you and hand on the waistline

to go a step further I'm going to bring

my left thumb to my sternum just to

remind me to keep lifting up here then

I'm going to slide my right fingertips

down to my right ankle keep the right

knee hugging into the center line so

it's going to want to come out here but

I'm going to keep it

carving through the center as I begin to

kick back through my right foot now keep

lifting the sternum up to the thumbs

here

we'll open up through your right armpit

chest I can stay here now working on

balance making sure I have an awareness

through all parts and you know just

really being in the moment trying not to

rush it or to take it a step further

I can swim my fingertips to either grab

the inner arch or the inner ankle here

and I begin to grow the pose so lifting

up through the right knee and maybe

sending the left fingertips forward

finding this counterbalance of my left

palm in my right foot kicking back as I

stand up nice and tall lift and lengthen

through the crown of that you can find a

little mudra here for fun we breathe

deep and we lift the right toes up as we

kick that foot out breathe breathe

breathe inhale in and exhale bring it

back all the way through and release the

fingertips and squeeze that right knee

up towards your heart stand up nice and

tall here and on an exhale let it go

Mountain Pose close your eyes just

observe your body in your breath

pressing into all four corners of the

feet find that upward current of energy

in the front body this nice grounding

through the back body then we'll drop

the chin to the chest open the eyes and

bring the feet together once again all

right same thing on the other side let's

see what happens drawing the palms

together at the heart lift your sternum

up to your thumb and shift your weight

to your right foot peel the left foot up

try not to dump all your weight into

that hip which looks like this but

really keep that lift so if you can

imagine that ball and socket joint it's

not kicking out to the right but it's

staying pretty stacked as I collect

energy and strength up through the

midline then interlace the fingertips

we'll catch that left knee not for dear

life because I've already cultivated

this energetic lift I can really just

place the hands there and find my shape

and I might just stay here again either

at a wall if I'm new to the balance

practice which does take time to

cultivate right from practice or maybe

I'm here breathing breathing or maybe I

draw the right thumb to the sternum

again this is going to help me remind to

keep this this is going to help me to

remember to keep this lifted and remind

me to stay nice and tall as I build the

posture sliding the left fingertips down

to catch that left ankle squeeze

everything into the midline and then

carve a line with your left knee back

open up through the chest and heart stay

here this is going to want to collapse

as balance begins to get weary so keep

that thumb there as a nice little

reminder to lift and lift and lift now

we can stay here we can flip the hand to

the inner arch and we can stay here

opening up through the left armpit chest

extending through the crown or we can

begin to send the heart forward

maybe fingertips come out and I begin to

play making sure that standing leg is

not locked but kind of growing this

posture here

find your breath kick the left leg up

and out hug everything to the midline

take one more breath wherever you are

and then exhale see if you can release

with control with grace hug everything

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

catch you that's all good but in time

we're going to be able to release with

control with grace interlace the

fingertips squeeze that left knee all

the way up and then exhale to Mountain

awesome close your eyes observe your

breath nice work my friend

then on your next breath in inhale reach

the arms up and overhead and exhale dive

forward

heel-toe heel-toe the feet as wide as

your mat and let your toes spill off

this time as you lower the sit bones

down into our yogic squat notice where

you're at today draw the palms together

at the heart

press the arms into the legs and squeeze

the legs into the arms as you find this

mul asana variation lifting the heart

again sternum lifting to the thumbs we

find a couple of quiet breaths here you

can close your eyes and reconnect

gently releasing the fingertips to the

earth bring them behind you come to

seated

we'll send both legs out long and inhale

reach the arms up and overhead

exhale forward fold two breaths here

paschimottanasana releasing the weight

of the head over knees can be bent as

generously as you like here awesome then

slowly roll it up catch your left knee

bring it up with you

outer edge of the right arm is going to

come to the outer edge of the left knee

as I reach up and overhead find that

extension and then come into a twist

left fingertips come behind just to

support not to prop but really to just

connect so I'm lifting up tall through

the spine not cranking into a twist but

letting it evolve with the breath

then release it back to center draw the

right foot in soles of the feet come

together for baddha konasana we inhale

in tops of the thigh bones drawl down

heart lifts up and exhale maybe melting

the heart forward elbows pressing back

inhale lifting head over heart heart

over pelvis send both legs out inhale

reach it up exhale forward full knees

bent as generously as you like here

breathing into the back of the neck and

then we'll peel the right leg up this

time right knee comes up as we prepare

for our twists either hugging that right

knee or finding this bind here nice and

easy breezy

keep the heart lifted here almost done

then gently will release back to Center

great draw that left knee up to meet the

right we're going to come into a little

boat variation here just checking in

with this posture it's been a while

looping the shoulders lifting the chins

the chin lifting the chin lifting the

shins up towards the sky so we might

stay here again just really holding the

way to the legs we might notice that we

can start to release a little bit of

that grasp on the legs and come here or

you might reach the fingertips forward

but in time you know we just really have

to build the strength slowly but surely

so if you rush it you might get too

frustrated and want to quit so give

yourself time to like be in whatever

chill zone it is that you're in today it

might be here supported wherever you are

make sure you're maintaining that lift

in the heart that we've built so

wonderfully and if you're feeling

adventurous you might inhale in and on

an exhale lift your heart up as you

extend your arms left to right and your

toes up and out inhale in exhale check

it out think about lifting your heart

here inhale back to Center exhale keep

the heart lifting up only think about

the heart lifting up to support that

lower back as you extend through the

limbs and then one more time back to

centre and exhale maybe you reach the

arms up and overhead boat pose and then

we release everything come to lie flat

on your back hug your knees into your

chest yeh creaky old floor awesome then

we'll bring the soles of the feet to the

mat and just interlace the fingertips

bring them behind the head for a little

windshield wiper so I'm going to melt

the knees to the left breathing into the

front of the right hip crease breathing

into the belly and then through Center

and to the left you also get a nice

little booty massage here oh yeah

then we'll come back up to Center

we'll release the hands left to right

and slide the feet down

prepare for shavasana here if you're

craving a little bit more in your

practice today then you might practice a

little inversion before you settle into

corpse pose or of course anything else

that your body is wanting fulfill that

and then we'll come into a nice asana to

let go to surrender and be still

awesome work today my friend the light

in me honors the light in you mouse to

the light in you thank you

you