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Adriene: Hey everyone.

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Welcome to 30 Days of Yoga with Adriene.

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I'm Adriene, and it's day 18.

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Let's rock and roll.

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Adriene: Today we're gonna begin in a standing
posture.

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Feet hip width apart, we'll draw the palms
together at the heart.

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Take a second to close your eyes and feel
the soles of your feet underneath you.

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Feels where your body weight is shifting maybe
towards the front of the toes or the back.

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Just notice how you feel mentally today, emotionally.

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We'll do a quick scan of the body here as
we begin to notice the breath.

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Drawing your attention inward.

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We have a quick sequence today so we're going
to really commit to marrying the movement

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to the breath, the breath to the movement.

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Bend your knees and inhale, reach the fingertips
up overhead as you breathe in.

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And as you exhale flow with the fingertips
down and away.

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Inhale, soft knees, reach it up.

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And exhale, flow with the fingertips down
and away.

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Three more just like this.

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Getting the juices flowing.

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Exhale, release.

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Arms moving with the breath.

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And one more.

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You might trace your fingers with your nose,
integrate the neck.

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And releasing back down.

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Great.

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Bring your feet together, heel-toe heel-toe
the feet together.

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Draw the palms together at your heart.

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Just a quad-stretch here.

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We're going to reach behind, grab right ankle
with right hand and hug that left knee, excuse

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me, right knee, into the center, and breathe
deep here.

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You might reach the left fingertips around
for a deeper stretch.

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Everyone lift your hearts.

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Open up through the armpit chest and work
on balance here as we breathe into that right

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quad.

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Tailbone is lengthening down and pressing
through my standing leg.

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One more breath.

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Then exhale, slowly release, and we're just
gonna switch to the other side.

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So keep your heart lifted here, grab your
left ankle with your left hand, and squeeze

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that left knee in towards the center line.

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Maybe we reach behind and we find a deeper
stretch here in the left quad as we press

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through that standing leg nice and strong.

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Not locked here in that right knee but nice
soft bend.

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This is really great after a jog or a run.

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So awesome.

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Opening up through the heart and chest.

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Take one more breath here and then we'll gently
release.

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Awesome, if you're not at the front of your
mat, let's walk to it now.

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And on a big breath in we'll reach the arms
up and overhead.

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Exhale, forward fold, diving forward.

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Inhale, lifting up halfway, exhale soften
and bow.

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Step the right foot back, take a couple of
breaths here to explore your low lunge.

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Just notice the tight places today.

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Notice the openings, use your breath.

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Then we'll plant the palms, slide the left
knee back to meet the right, and slowly lower

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all the way down to the belly.

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Inhale, lift up, Cobra.

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Baby Cobra maybe here, to start.

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And then exhale, curl the toes under, press
up through plank, and send it back Downward

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Facing Dog.

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Deep breath in, and deep breath out.

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Step the right foot up, come into your lunge,
take a couple of breaths here to express yourself

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and explore.

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Maybe sending the hips back.

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Moving a little side-to-side but staying engaged
and mindful, of course.

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Listening to your body.

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Then after a couple breaths we'll rock the
back foot up to meet the front, forward fold.

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Inhale, halfway lift.

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Long, beautiful neck.

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And exhale, release, and bow.

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Inhale, spread the fingertips wide, reach
it up towards the sky, and exhale back down

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at the heart.

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Bend the knees, inhale, reach it all the way
up overhead, exhale diving forward, forward

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fold.

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Inhale, lift to flat-back position.

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And exhale, soften, and release down.

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Fingertips come to the mat.

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I step my right foot back into my low lunge.

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Inhale, loop the shoulders, heart radiates
forward.

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Exhale, plant the palms, slide the left toes
back to plank.

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Shift your weight forward, hug the elbows
in, slowly lower down.

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Cobra or upward facing dog.

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Deep breath in and on an exhale back, Downward
Facing Dog.

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Step the right foot up once again.

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Loop the shoulders, open your heart, forward.

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Deep breath in and exhale, rocking that back
foot up to meet the front.

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Forward fold.

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Inhale, halfway lift, and exhale bow.

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Inhale, reach the fingertips all the way up
and overhead and exhale back down to your

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heart.

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Great.

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From here we're going to walk the feet together.

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Interlace the fingertips and lift the right
knee up.

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Catch it here.

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Find that lift.

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Then slide your left fingertips down to grab
your right ankle.

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We're going to think "upward" as we lift that
right ankle to the left hip crease.

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So it might not be there today, it might be
here, or we might be able to peel it up, keeping

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a brightness in this right foot, so an energy
there.

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Nice energy in the right foot as I stand up
nice and tall.

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And I press in to my standing leg.

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So maybe I hold onto my right leg here, breathing
deep.

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Or maybe I draw my palms together at the heart.

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Definitely keeping a nice energy in my right
foot here.

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Breathing deep.

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I might just stay here working on balance,
or I might begin to soften and bend in that

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left knee.

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Breathe.

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Awesome.

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To come out of that posture I'll interlace
the fingertips.

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Draw my right knee, catch it here again.

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Soften, relax through that right ankle.

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Squeeze it up towards the heart and then exhale,
release.

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We'll switch to the other side.

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Interlacing, we catch the left knee now.

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Press into that standing foot.

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All four corners, firmly.

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Then I'll slide the right fingertips down
to catch my left ankle.

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Think up and over, so I want to maintain this
upward lift as I come into this shape.

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Maybe bringing it to the right hip crease.

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I can hold on with both hands no problem.

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Heart's gonna wanna collapse here but I'm
gonna keep the sternum lifting up.

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Breathe deep.

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Full body awareness.

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We're alive from fingertips to toes.

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The shoulders' are alive, the heart's lifting.

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Maybe I stay here and maybe I practice bringing
the palms together at the heart.

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And bending softly in that right knee.

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Hold onto your focus, find that focal point
out in front, that Drishti place to gaze upon

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and this will support you in your balancing
postures.

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Okay so now interlace the fingertips, hug
everything to the midline as I catch my left

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knee once again.

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Soften through the left foot and ankle.

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Squeeze that left knee up.

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And then we'll release.

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Awesome, shake it off, inhale, reach it up.

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And exhale, diving forward.

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Inhale, halfway lift.

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And exhale, bow.

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Step or hop it back to plank here, nice and
swift, picking up the pace a little.

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Shift your weight forward, hug the elbows
in, pull them back as you go through your

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Vinyasa.

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So use your breath to flow.

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On an exhale we send it back, Downward Facing
Dog.

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Drop the left heel, inhale, slide the left
leg high.

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On an exhale step it all the way up and into
your lunge.

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Pivoting on the back foot as we rise up tall.

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Warrior 1, synch into that front knee.

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Notice how this pose starts to evolve and
grow with practice.

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Inhale, pay attention to the details as you
reach the fingertips up, then exhale, Warrior

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2.

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Reaching forward, up and back, we come into
Peaceful Warrior, or Reverse Warrior.

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Inhale in.

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Exhale all the way back down to your lunge.

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And we Vinyasa.

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Shifting the weight forward, plug in and together
we meet in Downward Facing Dog.

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Drop the right heel, inhale, slide the left
leg high on an exhale bring it up into your

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lunge.

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Pivot on the back foot.

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Bend that front knee deeply and we inhale.

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Rise up, Warrior 1.

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Go through your checklist.

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Pay attention to the details here.

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Find your breath.

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When you're ready, opening out into Warrior
2 nice and strong.

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Then inhale, reach the left fingertips forward,
up and back, Peaceful Warrior.

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Keep length in both side bodies.

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All four sides of the torso lifting, lengthening
here as you sink into that front knee.

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Take a deep breath in and then exhale all
the way back to your lunge.

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Great.

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Back foot comes up to meet the front.

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Forward fold.

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We inhale.

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Halfway lift.

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And exhale bow.

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Inhale, reach it all the way up.

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And exhale, hands to the heart.

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Soft knees, inhale, reach it up.

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Stick with it, folding forward.

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Inhale, halfway lift and exhale bow.

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Plant the palms.

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Step or hop it back to plank.

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And we'll shift our weight forward, hug the
elbows into the side body and lower down.

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Inhale to Cobra or Up Dog, and exhale to Downward
Facing Dog.

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Drop the left heel, inhale, slide the right
leg high.

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Exhale, step it all the way up into your lunge.

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Pivot on that back foot again, we rise up
strong, Warrior 1.

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Deep breath in, and deep breath out, relax
the shoulders.

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Great, opening out Warrior 2.

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Take a deep breath in.

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Sink deep into that front leg, make sure you
can see your front big toe as you exhale out.

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Inhale, reach forward.

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Up and back, Peaceful Warrior.

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And exhale all the way back down to your lunge.

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Plant the palms, step the right toes back.

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Take a Vinyasa here or take a rest.

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Child's Pose.

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And together we'll meet in Downward Facing
Dog.

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Drop the right heel, inhale, slide the left
leg up high.

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On an exhale bring that left knee up and step
it into your lunge.

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Pivot on the back foot, we rise up strong,
Warrior 1.

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Relax the shoulders, create space as you build
strength.

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When you're ready we'll open out into Warrior
2 nice and strong.

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Try to keep the heart lifted, breath flowing.

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We'll reach the fingertips forward, up and
back, Peaceful Warrior.

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Inhale in and exhale all the way back down,
and same thing.

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Take a Vinyasa here or lower the knees and
take a rest.

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Then slowly we'll meet back Downward Facing
Dog.

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Drop the left heel, inhale, lift the right
leg high.

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This time we're gonna bed the right knee.

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We're just gonna draw slow circles with the
right knee.

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Warming up through the hip.

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One way and then the other.

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Trying to hug energy to the midline so we're
not just crashing into this left shoulder.

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We have full body awareness.

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Then we're gonna switch, drop the right foot,
lift the left knee high, and same on the left

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knee high, and same thing on the other side.

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This is hard work, particularly if you're
new to Downward Dog practice, so stick with

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your breath.

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You got it.

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And then we'll lower the left foot down.

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Great, bend both knees, belly comes to the
tops of the thighs, we inhale in and on an

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exhale hop up towards the front.

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Or you can go for that slow walk, too.

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Forward fold.

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Inhale, halfway lift.

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And exhale bow.

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Inhale, reach it all the way up, full body
stretch.

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Maybe slight back bend here at the top.

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And then exhale hands to heart.

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Close your eyes, ground through your feet,
and observe your breath.

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Shifting your weight to your left foot.

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Going for a deep hip stretch here.

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Working on our balance and stability.

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We're gonna interlace the fingertips, catch
that right knee, find it here first.

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Again, this might be your pose today.

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Working here on that opposition.

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Grounding down while finding that upward current
of energy.

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I slide the left fingertips down, I grab that
right ankle, alive through my right foot,

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and I come to this shape here.

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Breathing as I lift up through the heart.

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So sometimes in balancing postures we begin
to hold our breath, so keep breathing nice,

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long, smooth, deep breaths.

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Soften through that left knee.

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In fact, bend it nice and generously here.

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And then maybe I stay here or maybe I bring
my palms together at the heart.

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Inhale in, exhale.

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Slowly, keeping the heart lifted and open.

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I'm going to begin to fold forward.

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Now I might just get this far, breathing into
that hip, pressing up and out of my standing

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leg.

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Or maybe I journey a little bit further into
my forward fold.

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Fingertips either coming to a block or to
the earth.

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00:15:22,209 --> 00:15:27,310
If you're new to the practice you might just
stay here or lift it here.

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Breathing into that hip.

255
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So we have lots of different places to go.

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Listen to your body.

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For more advanced practice you might even
come into a low squat, lifting that left heel

258
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off the ground, and maybe even eventually
bringing the palms together at the heart.

259
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I start with just one.

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Yikes!

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So we're at all different levels here.

262
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This is crazy.

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Find your breath.

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Then connect to your core.

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Connect to your foundation as you slowly roll
it up.

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Lifting sternum again, up to the thumbs.

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We find a nice lengthening up through the
crown of the head.

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I had a head rush there.

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And then exhale, release.

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Awesome.

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Take a second to shake it out, smile laugh
it off.

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And we'll do the same thing on the other side.

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So palms come together.

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We zip the legs.

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We stand up nice and tall, press into that
right foot as you peel the left heel up.

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Interlace, catch your left knee.

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Again, find that opposition.

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00:16:36,199 --> 00:16:40,389
So we find balance by working with those opposing
forces.

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00:16:40,389 --> 00:16:43,120
Kind of a great metaphor for life too, right?

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00:16:43,120 --> 00:16:49,800
How do we find balance between the sun and
the moon?

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Sliding the right fingertips down, wake up
your left foot, to protect that left knee,

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and we'll think up and over.

283
00:16:55,110 --> 00:17:00,769
So again, we're not just cranking into the
postures but really finding a buoyancy as

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we explore this shape here.

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00:17:03,240 --> 00:17:08,669
Then we'll begin to bend the right knee and
we just see where it's at here on this side.

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Maybe palms come up.

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00:17:10,419 --> 00:17:13,549
Maybe we hold onto that left ankle.

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You will find that focusing on one point,
your gaze upon one focal point in Drishti

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00:17:20,659 --> 00:17:23,888
will really help find stability.

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00:17:23,888 --> 00:17:24,948
Calm the breath.

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00:17:24,949 --> 00:17:31,539
We inhale in and maybe we begin to send it
forward.

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00:17:31,539 --> 00:17:33,919
Full body experience here, whoa.

293
00:17:33,919 --> 00:17:44,230
And maybe the fingertips release to the earth,
or block.

294
00:17:44,230 --> 00:17:50,350
And again, if you are further along in your
practice and you feel like it's yummy you

295
00:17:50,350 --> 00:17:55,580
might lift that right heel and slowly lower
down.

296
00:17:55,580 --> 00:18:06,158
Maybe practicing bringing the palms together
at the heart through, over time.

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00:18:06,159 --> 00:18:18,350
Breathe, breathe, breathe, wherever you are.

298
00:18:18,350 --> 00:18:21,168
Then slowly we'll come back up if you're down.

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00:18:21,169 --> 00:18:22,299
Joining our friends who are here.

300
00:18:22,299 --> 00:18:28,109
And then we squeeze the left knee towards
the heart.

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00:18:28,109 --> 00:18:32,259
Resist the urge to just fall out of it, try
to stay in control.

302
00:18:32,259 --> 00:18:37,639
And then exhale, release, and shake it off.

303
00:18:37,639 --> 00:18:40,080
Awesome.

304
00:18:40,080 --> 00:18:41,960
We're gonna take it down to the ground now.

305
00:18:41,960 --> 00:18:43,389
Beautiful work, everyone.

306
00:18:43,389 --> 00:18:45,998
It's our 18th day so we're a little crazy.

307
00:18:45,999 --> 00:18:47,039
Like our 18th birthday.

308
00:18:47,039 --> 00:18:49,570
So if that was fun then great.

309
00:18:49,570 --> 00:18:51,350
If it was frustrating, moving on.

310
00:18:51,350 --> 00:18:52,350
All good.

311
00:18:52,350 --> 00:18:54,928
Here we go, to the front of our mat if you're
not there already.

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00:18:54,929 --> 00:19:02,700
Inhale, reach it up, and nice refreshing breath
out as we forward fold.

313
00:19:02,700 --> 00:19:06,350
Shake the head yes, shake the head a little
bit no.

314
00:19:06,350 --> 00:19:09,918
Then inhale, halfway lift.

315
00:19:09,919 --> 00:19:13,619
And exhale, breathe down.

316
00:19:13,619 --> 00:19:14,759
Awesome.

317
00:19:14,759 --> 00:19:21,369
We're gonna plant the palms, step the toes
back, lower the knees, swing the legs to one

318
00:19:21,369 --> 00:19:24,449
side, and we'll come on to seated.

319
00:19:24,450 --> 00:19:25,510
Great.

320
00:19:25,510 --> 00:19:29,340
Go ahead and shift your weight all the way
to your back.

321
00:19:29,340 --> 00:19:34,539
I'll move my mic here.

322
00:19:34,539 --> 00:19:39,210
Okay, hug both knees into the chest.

323
00:19:39,210 --> 00:19:42,720
Then bring your palms to your knees and let's
take it wide here, so we're gonna open up

324
00:19:42,720 --> 00:19:49,270
the knees, breathe, keep the feet soft, breathe
into the hips, keep it nice and easy, breezy

325
00:19:49,270 --> 00:19:50,509
beautiful.

326
00:19:50,509 --> 00:20:00,330
Relaxing your shoulders and feeling your yoga
mat support you, support your back.

327
00:20:00,330 --> 00:20:03,730
One more breath here.

328
00:20:03,730 --> 00:20:10,619
Lengthen the tailbone down and out.

329
00:20:10,619 --> 00:20:18,289
Then we'll slowly release the soles of the
feet to the mat, and slide the right leg down,

330
00:20:18,289 --> 00:20:19,850
followed by the left.

331
00:20:19,850 --> 00:20:24,119
Let your hands rest gently on the fronts of
your hip creases here, elbows relaxed down

332
00:20:24,119 --> 00:20:25,259
at your sides.

333
00:20:25,259 --> 00:20:30,509
Just take a second to windshield wiper the
toes.

334
00:20:30,509 --> 00:20:37,509
Back and forth, back and forth.

335
00:20:37,509 --> 00:20:43,200
Then we'll slowly release the right arm out,
followed by the left.

336
00:20:43,200 --> 00:20:46,620
Take a couple seconds here to rock the head
gently side-to-side.

337
00:20:46,620 --> 00:20:51,939
If there's anything else you'd like to do,
fulfilling the body before you relax today,

338
00:20:51,940 --> 00:20:53,110
do it now.

339
00:20:53,110 --> 00:20:54,519
Otherwise I'll see you tomorrow.

340
00:20:54,519 --> 00:20:55,519
Great work, my friends.

341
00:20:55,519 --> 00:20:56,519
Take good care.

342
00:20:56,519 --> 00:20:56,520
Namaste.