Adriene: Hey everyone. Welcome to 30 Days of Yoga with Adriene. I'm Adriene, and it's day 18. Let's rock and roll. Adriene: Today we're gonna begin in a standing posture. Feet hip width apart, we'll draw the palms together at the heart. Take a second to close your eyes and feel the soles of your feet underneath you. Feels where your body weight is shifting maybe towards the front of the toes or the back. Just notice how you feel mentally today, emotionally. We'll do a quick scan of the body here as we begin to notice the breath. Drawing your attention inward. We have a quick sequence today so we're going to really commit to marrying the movement to the breath, the breath to the movement. Bend your knees and inhale, reach the fingertips up overhead as you breathe in. And as you exhale flow with the fingertips down and away. Inhale, soft knees, reach it up. And exhale, flow with the fingertips down and away. Three more just like this. Getting the juices flowing. Exhale, release. Arms moving with the breath. And one more. You might trace your fingers with your nose, integrate the neck. And releasing back down. Great. Bring your feet together, heel-toe heel-toe the feet together. Draw the palms together at your heart. Just a quad-stretch here. We're going to reach behind, grab right ankle with right hand and hug that left knee, excuse me, right knee, into the center, and breathe deep here. You might reach the left fingertips around for a deeper stretch. Everyone lift your hearts. Open up through the armpit chest and work on balance here as we breathe into that right quad. Tailbone is lengthening down and pressing through my standing leg. One more breath. Then exhale, slowly release, and we're just gonna switch to the other side. So keep your heart lifted here, grab your left ankle with your left hand, and squeeze that left knee in towards the center line. Maybe we reach behind and we find a deeper stretch here in the left quad as we press through that standing leg nice and strong. Not locked here in that right knee but nice soft bend. This is really great after a jog or a run. So awesome. Opening up through the heart and chest. Take one more breath here and then we'll gently release. Awesome, if you're not at the front of your mat, let's walk to it now. And on a big breath in we'll reach the arms up and overhead. Exhale, forward fold, diving forward. Inhale, lifting up halfway, exhale soften and bow. Step the right foot back, take a couple of breaths here to explore your low lunge. Just notice the tight places today. Notice the openings, use your breath. Then we'll plant the palms, slide the left knee back to meet the right, and slowly lower all the way down to the belly. Inhale, lift up, Cobra. Baby Cobra maybe here, to start. And then exhale, curl the toes under, press up through plank, and send it back Downward Facing Dog. Deep breath in, and deep breath out. Step the right foot up, come into your lunge, take a couple of breaths here to express yourself and explore. Maybe sending the hips back. Moving a little side-to-side but staying engaged and mindful, of course. Listening to your body. Then after a couple breaths we'll rock the back foot up to meet the front, forward fold. Inhale, halfway lift. Long, beautiful neck. And exhale, release, and bow. Inhale, spread the fingertips wide, reach it up towards the sky, and exhale back down at the heart. Bend the knees, inhale, reach it all the way up overhead, exhale diving forward, forward fold. Inhale, lift to flat-back position. And exhale, soften, and release down. Fingertips come to the mat. I step my right foot back into my low lunge. Inhale, loop the shoulders, heart radiates forward. Exhale, plant the palms, slide the left toes back to plank. Shift your weight forward, hug the elbows in, slowly lower down. Cobra or upward facing dog. Deep breath in and on an exhale back, Downward Facing Dog. Step the right foot up once again. Loop the shoulders, open your heart, forward. Deep breath in and exhale, rocking that back foot up to meet the front. Forward fold. Inhale, halfway lift, and exhale bow. Inhale, reach the fingertips all the way up and overhead and exhale back down to your heart. Great. From here we're going to walk the feet together. Interlace the fingertips and lift the right knee up. Catch it here. Find that lift. Then slide your left fingertips down to grab your right ankle. We're going to think "upward" as we lift that right ankle to the left hip crease. So it might not be there today, it might be here, or we might be able to peel it up, keeping a brightness in this right foot, so an energy there. Nice energy in the right foot as I stand up nice and tall. And I press in to my standing leg. So maybe I hold onto my right leg here, breathing deep. Or maybe I draw my palms together at the heart. Definitely keeping a nice energy in my right foot here. Breathing deep. I might just stay here working on balance, or I might begin to soften and bend in that left knee. Breathe. Awesome. To come out of that posture I'll interlace the fingertips. Draw my right knee, catch it here again. Soften, relax through that right ankle. Squeeze it up towards the heart and then exhale, release. We'll switch to the other side. Interlacing, we catch the left knee now. Press into that standing foot. All four corners, firmly. Then I'll slide the right fingertips down to catch my left ankle. Think up and over, so I want to maintain this upward lift as I come into this shape. Maybe bringing it to the right hip crease. I can hold on with both hands no problem. Heart's gonna wanna collapse here but I'm gonna keep the sternum lifting up. Breathe deep. Full body awareness. We're alive from fingertips to toes. The shoulders' are alive, the heart's lifting. Maybe I stay here and maybe I practice bringing the palms together at the heart. And bending softly in that right knee. Hold onto your focus, find that focal point out in front, that Drishti place to gaze upon and this will support you in your balancing postures. Okay so now interlace the fingertips, hug everything to the midline as I catch my left knee once again. Soften through the left foot and ankle. Squeeze that left knee up. And then we'll release. Awesome, shake it off, inhale, reach it up. And exhale, diving forward. Inhale, halfway lift. And exhale, bow. Step or hop it back to plank here, nice and swift, picking up the pace a little. Shift your weight forward, hug the elbows in, pull them back as you go through your Vinyasa. So use your breath to flow. On an exhale we send it back, Downward Facing Dog. Drop the left heel, inhale, slide the left leg high. On an exhale step it all the way up and into your lunge. Pivoting on the back foot as we rise up tall. Warrior 1, synch into that front knee. Notice how this pose starts to evolve and grow with practice. Inhale, pay attention to the details as you reach the fingertips up, then exhale, Warrior 2. Reaching forward, up and back, we come into Peaceful Warrior, or Reverse Warrior. Inhale in. Exhale all the way back down to your lunge. And we Vinyasa. Shifting the weight forward, plug in and together we meet in Downward Facing Dog. Drop the right heel, inhale, slide the left leg high on an exhale bring it up into your lunge. Pivot on the back foot. Bend that front knee deeply and we inhale. Rise up, Warrior 1. Go through your checklist. Pay attention to the details here. Find your breath. When you're ready, opening out into Warrior 2 nice and strong. Then inhale, reach the left fingertips forward, up and back, Peaceful Warrior. Keep length in both side bodies. All four sides of the torso lifting, lengthening here as you sink into that front knee. Take a deep breath in and then exhale all the way back to your lunge. Great. Back foot comes up to meet the front. Forward fold. We inhale. Halfway lift. And exhale bow. Inhale, reach it all the way up. And exhale, hands to the heart. Soft knees, inhale, reach it up. Stick with it, folding forward. Inhale, halfway lift and exhale bow. Plant the palms. Step or hop it back to plank. And we'll shift our weight forward, hug the elbows into the side body and lower down. Inhale to Cobra or Up Dog, and exhale to Downward Facing Dog. Drop the left heel, inhale, slide the right leg high. Exhale, step it all the way up into your lunge. Pivot on that back foot again, we rise up strong, Warrior 1. Deep breath in, and deep breath out, relax the shoulders. Great, opening out Warrior 2. Take a deep breath in. Sink deep into that front leg, make sure you can see your front big toe as you exhale out. Inhale, reach forward. Up and back, Peaceful Warrior. And exhale all the way back down to your lunge. Plant the palms, step the right toes back. Take a Vinyasa here or take a rest. Child's Pose. And together we'll meet in Downward Facing Dog. Drop the right heel, inhale, slide the left leg up high. On an exhale bring that left knee up and step it into your lunge. Pivot on the back foot, we rise up strong, Warrior 1. Relax the shoulders, create space as you build strength. When you're ready we'll open out into Warrior 2 nice and strong. Try to keep the heart lifted, breath flowing. We'll reach the fingertips forward, up and back, Peaceful Warrior. Inhale in and exhale all the way back down, and same thing. Take a Vinyasa here or lower the knees and take a rest. Then slowly we'll meet back Downward Facing Dog. Drop the left heel, inhale, lift the right leg high. This time we're gonna bed the right knee. We're just gonna draw slow circles with the right knee. Warming up through the hip. One way and then the other. Trying to hug energy to the midline so we're not just crashing into this left shoulder. We have full body awareness. Then we're gonna switch, drop the right foot, lift the left knee high, and same on the left knee high, and same thing on the other side. This is hard work, particularly if you're new to Downward Dog practice, so stick with your breath. You got it. And then we'll lower the left foot down. Great, bend both knees, belly comes to the tops of the thighs, we inhale in and on an exhale hop up towards the front. Or you can go for that slow walk, too. Forward fold. Inhale, halfway lift. And exhale bow. Inhale, reach it all the way up, full body stretch. Maybe slight back bend here at the top. And then exhale hands to heart. Close your eyes, ground through your feet, and observe your breath. Shifting your weight to your left foot. Going for a deep hip stretch here. Working on our balance and stability. We're gonna interlace the fingertips, catch that right knee, find it here first. Again, this might be your pose today. Working here on that opposition. Grounding down while finding that upward current of energy. I slide the left fingertips down, I grab that right ankle, alive through my right foot, and I come to this shape here. Breathing as I lift up through the heart. So sometimes in balancing postures we begin to hold our breath, so keep breathing nice, long, smooth, deep breaths. Soften through that left knee. In fact, bend it nice and generously here. And then maybe I stay here or maybe I bring my palms together at the heart. Inhale in, exhale. Slowly, keeping the heart lifted and open. I'm going to begin to fold forward. Now I might just get this far, breathing into that hip, pressing up and out of my standing leg. Or maybe I journey a little bit further into my forward fold. Fingertips either coming to a block or to the earth. If you're new to the practice you might just stay here or lift it here. Breathing into that hip. So we have lots of different places to go. Listen to your body. For more advanced practice you might even come into a low squat, lifting that left heel off the ground, and maybe even eventually bringing the palms together at the heart. I start with just one. Yikes! So we're at all different levels here. This is crazy. Find your breath. Then connect to your core. Connect to your foundation as you slowly roll it up. Lifting sternum again, up to the thumbs. We find a nice lengthening up through the crown of the head. I had a head rush there. And then exhale, release. Awesome. Take a second to shake it out, smile laugh it off. And we'll do the same thing on the other side. So palms come together. We zip the legs. We stand up nice and tall, press into that right foot as you peel the left heel up. Interlace, catch your left knee. Again, find that opposition. So we find balance by working with those opposing forces. Kind of a great metaphor for life too, right? How do we find balance between the sun and the moon? Sliding the right fingertips down, wake up your left foot, to protect that left knee, and we'll think up and over. So again, we're not just cranking into the postures but really finding a buoyancy as we explore this shape here. Then we'll begin to bend the right knee and we just see where it's at here on this side. Maybe palms come up. Maybe we hold onto that left ankle. You will find that focusing on one point, your gaze upon one focal point in Drishti will really help find stability. Calm the breath. We inhale in and maybe we begin to send it forward. Full body experience here, whoa. And maybe the fingertips release to the earth, or block. And again, if you are further along in your practice and you feel like it's yummy you might lift that right heel and slowly lower down. Maybe practicing bringing the palms together at the heart through, over time. Breathe, breathe, breathe, wherever you are. Then slowly we'll come back up if you're down. Joining our friends who are here. And then we squeeze the left knee towards the heart. Resist the urge to just fall out of it, try to stay in control. And then exhale, release, and shake it off. Awesome. We're gonna take it down to the ground now. Beautiful work, everyone. It's our 18th day so we're a little crazy. Like our 18th birthday. So if that was fun then great. If it was frustrating, moving on. All good. Here we go, to the front of our mat if you're not there already. Inhale, reach it up, and nice refreshing breath out as we forward fold. Shake the head yes, shake the head a little bit no. Then inhale, halfway lift. And exhale, breathe down. Awesome. We're gonna plant the palms, step the toes back, lower the knees, swing the legs to one side, and we'll come on to seated. Great. Go ahead and shift your weight all the way to your back. I'll move my mic here. Okay, hug both knees into the chest. Then bring your palms to your knees and let's take it wide here, so we're gonna open up the knees, breathe, keep the feet soft, breathe into the hips, keep it nice and easy, breezy beautiful. Relaxing your shoulders and feeling your yoga mat support you, support your back. One more breath here. Lengthen the tailbone down and out. Then we'll slowly release the soles of the feet to the mat, and slide the right leg down, followed by the left. Let your hands rest gently on the fronts of your hip creases here, elbows relaxed down at your sides. Just take a second to windshield wiper the toes. Back and forth, back and forth. Then we'll slowly release the right arm out, followed by the left. Take a couple seconds here to rock the head gently side-to-side. If there's anything else you'd like to do, fulfilling the body before you relax today, do it now. Otherwise I'll see you tomorrow. Great work, my friends. Take good care. Namaste.