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hey everyone welcome to 30 days of yoga

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with Adriene I'm Adriene and it's a

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chilly day here in Austin Texas so I'm

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ready to hop on my mat and get warmed up

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day 19

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let's go alright today we're going to

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begin in a comfortable seated position

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of your choice I'm coming to a citizen

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here you can come to sukhasan

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cross-legged position you can also begin

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on a block a blanket or even a chair

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here so today we're going to start with

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a strong focus on the breath hopefully

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thus far you've been playing with your

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breath but today we're just going to do

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a you know special focus on the breath

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and synchronizing movement to the breath

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breath to the movement so you can close

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your eyes here take your eyes off the

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video just for a couple moments at least

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and sit up nice and tall wherever you

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are lifting lengthening up through the

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spine up through the crown of the head

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finding that energetic lift that we've

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been talking about opening the heart

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softening the eyelids so as we lift and

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lengthen drawing our energy upwards

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we're also going to bring our awareness

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to the opposite force of energy this

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grounding energy so maybe tagging a

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little weight in the elbows I suggest

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bringing your awareness your attention

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to your sit bones as they press into the

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earth or whatever it is you're sitting

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on shoulder blades can come together and

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melt down towards the base of the spine

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and it's here with this awareness of

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upward and downward

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the Sun the moon the masculine and the

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feminine call it what you like it's with

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this awareness of the two opposing

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forces that we find our breath we find a

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little presence so just take a couple

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moments on your own and I realize for

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most of us this is really challenging

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kind of harder than a chaturanga or a

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plank to just be still and notice the

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breath

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you can begin to play with your breath

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deepening it exploring it and really

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just giving yourself permission to be

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here in the moment be here with your

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yoga practice we have a short practice

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today yay so just drop in find your

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breath enjoy playing with that inhale

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and see if you can elongate and extend

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that exhale it takes practice often deep

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breathing can be challenging but with

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practice we find more ease

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keep breathing keep exploring your

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breath will draw the palms together at

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the heart

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inhale fresh breath in fresh oxygen

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exhale relaxing through the shoulders

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dropping into the moment here let's take

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one more deep full breath wherever you

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are and on an exhale send your

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fingertips left to right fingertips kiss

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the earth and we'll begin to open the

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eyes here checking with the video of

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finding a lift through the armpit chest

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so we all have a tendency to kind of

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round through the spine very natural

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normal fit situation been going on here

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so find that lift up through the armpit

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chest open your heart open your mind to

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maybe a new experience here today day 19

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and on your next breath in we're going

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to send the fingertips left to right

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just lifting them halfway so palms are

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parallel to the earth here we're keeping

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this openness this lift through the

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chest and in fact you can take your

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palms and turn them up just so you can

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find that rotation in the shoulder so if

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you feel like you're here open your

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palms and see if you can connect to

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those two opposing forces that we began

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with lifting and lengthening up but also

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grounding down tops of the thighs

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shoulder blades then pull the thumbs

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back here as you open and stretch just a

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bit I'm just going to pulse a little

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back and forth

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see if you can stay connected to your

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breath if you feel a little shake even

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here that's wonderful it's just the body

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is responding keep breathing support

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movement with your breath and we'll

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bring the palms back face down and

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continue this movement upward as we

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inhale reach the fingertips all the way

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up stretching through all four sides of

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the torso deep breath in here and then

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on an exhale we're going to reach behind

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palms together behind the base of the

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head take a second here to keep the

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heart lifted just notice if you're

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collapsing lift up then we'll inhale

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drawl the fingertips all the way up

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towards the sky and exhale down we go

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again so if your yoga with adriene Kula

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member then you know this little vinyasa

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if you're new to the practice and I

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welcome you and don't get frustrated

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we'll learn it together we're going to

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build on this tomorrow - so here we go

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again we inhale send the fingertips left

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to right palms facing down just halfway

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here lifting up through the heart on an

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exhale this time draw your palms

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together namaste Anjali mudra great now

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we're going to reach behind chin to

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chest this time really stretching the

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back of the neck and inhale fingertips

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all the way up towards the sky as we

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lift and lengthen again stretching all

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four sides of the torso so not just the

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side body but remembering to lift it

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through the front and the back body has

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energy great inhale in here and exhale

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rain

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down here we go again trying that

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vinyasa moving with the breath inhale

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fingertips left to right open your heart

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exhale palms come together Anjali mudra

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then chin to chest we reach behind

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stretch stretch stretch press into your

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sit bones and then on your next breath

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in inhale reach the fingertips all the

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way up beautiful stretch here through

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the torso and on an exhale we float the

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fingertips down to begin to open up the

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chest and shoulders even more you can

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begin to draw the pinkies back and

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towards each other on this release here

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we go again

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inhale sending the fingertips left to

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right full breath exhale palms together

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at your heart

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take your time chin to chest reach

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behind beautiful next stretch here and

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then on your next breath in inhale roll

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up through the spine exhale floating it

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down maybe drawing the fingertips behind

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the hip points for an extra opening in

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the chest and shoulders one more time

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just like this inhale sending it left or

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right move with your breath exhale palms

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together

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chin to chest reach behind and then

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inhale all the way up exhale float it

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down awesome

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walk the right fingertips behind left

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palm comes to the top of the right knee

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we find a gentle twist here breathing

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deep heart stays lifted lift the corners

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of your mouth just slightly and then

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release and take it to the other side

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find your breath oh yeah

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avoid the cranking right keep it nice

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and easy using into your practice

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nice and slow then we'll gently release

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back to Center

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and dive forward onto all fours when you

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arrive find your tabletop position and

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then again fueling the movement with the

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breath we'll take a little cat-cow here

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you can close your eyes you know this

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move your body knows how to move today

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so let it talk to you listen to your

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body

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you might start to shake the hips find

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what feels good maybe even curling the

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toes under so a little freestyle here

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out of cat-cow

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to do your thing check in with any tight

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places and then when you feel satisfied

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take your time we'll walk the palms out

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a bit curl the toes under and send it up

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to downward facing dog

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take a couple nice long smooth deep

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breaths here don't shortchange yourself

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here nice long deep breaths notice if

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you're kind of holding and waiting for

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the next thing I encourage you to soften

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it up explore your feet press into all

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ten knuckles spread the palms wide and

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wherever you are take one more deep

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breath in through the nose and long

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exhale out through the mouth

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awesome then we'll soften through the

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knees and go for a slow walk up towards

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the front edge of the mat take your time

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let's take three nice long deep breaths

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in forward fold finding any organic

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movement that feels right stretching it

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out maybe giving some love to parts of

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the body that are sore from the previous

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days or from working maybe some

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emotional stuff you just want to let go

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here after your three breaths inhale

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lift to your flat back position find

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this beautiful integrity in the neck and

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shoulders

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and on an exhale slide it down great job

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my friends let's roll it up nice and

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slow take your time I'm going to take my

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time so you take your time nice and slow

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close your eyes visualize the spine will

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meet Mountain Pose

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and taking a moment here coming into

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your best and most beautiful mountain if

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you were to do one yoga pose today and

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it was this one how would you embody it

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fill it with that beautiful energy of

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lifting up and grounding down and you

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can close your eyes for a breath or two

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here and really just drop into those

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long smooth inhalations

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and long smooth exhale Asian's so

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playing with the breath

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finding that lift in the heart

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and then we'll begin with this arm

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vinyasa again so synchronizing the

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movement with the breath of breath with

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movement you might even feel a little

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silly at first but rather than just

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going into yoga robot mode really try to

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embody your space take up space so we

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practice yoga well what are we

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practicing for you can think about that

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what is your practice serving so have a

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little fun take up space inhale send the

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fingertips out left to right full breath

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open your heart and chest take a couple

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seconds here to kind of wipe the counter

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top with your bombs pulling the pinkies

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back thumbs forward like Birdman here

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and then press in all four corners of

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the feet as we come back to Center palms

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in line with the shoulders deep breath

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in

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and then on an exhale palms together at

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the heart

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namaste chin bhau's forward chin to

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chest and we reach behind palms kiss

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together behind the head and once again

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we inhale moving with the breath

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fingertips all the way up towards the

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sky lift all four sides of the torso and

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on an exhale float it down awesome keep

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it going again see if you can let your

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breath fuel your movement inhale

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fingertips left to right spread the

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fingertips wide on your exhale palms

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come together at the heart

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chin to chest reach behind inhale press

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into your feet create a full body

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experience as you lift and lengthen up

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deep breath in and keep the heart lifted

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as you exhale float the fingertips down

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we do this vinyasa in the empower

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program inhale send the fingertips left

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to right I love it and exhale palms

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together at the heart

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bow your head to your hands connecting

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to the bigger picture as you reach

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behind and then we'll inhale full body

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stretch fingertips up exhale release

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take up space here we're going to do one

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more inhale full breath exhale palms

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together Anjali mudra chin to chest

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reach behind you might even retain the

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breath here for a moment here connecting

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with your Bundys if you're familiar then

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we'll inhale reach it up and exhale

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fingertips down and this time we'll

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interlace behind the tail press in all

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four corners of the feet again connect

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to that opposing energy find balance in

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the middle you know we could become

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empowered here as we play with these two

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opposing forces we inhale open the chest

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open the heart lengthen through the

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crown of the head slight backbend here

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maybe if it feels good and then exhale

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bend the knees generously and we take it

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into a slow forward fold

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knuckles draw up and overhead and even

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here we connect to those opposing forces

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so rather than just collapsing in this

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is a little advanced but actually I

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don't even think so connecting to the

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subtle body the energy my favorite take

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one more breath in here nice and loose

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in the neck

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and then on an exhale with control my

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friends with grace release the

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fingertips bring them to the tops of

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your feet and inhale lift up flat back

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lots of integrity in the neck and

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shoulders here find lots of space in the

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spine and then exhale forward fold

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alright so I'm going to do one plank in

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this practice today yay so you can step

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or hop it back here we're going to come

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here and stay here for three breaths so

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this is our little plank challenge of

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the day if you're feeling tired or

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you're new to the practice and your arms

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are jelly welly

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then you can you know support with knees

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on the earth and eventually work up to

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here you can take your eyes off the

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video now bring your gaze straight down

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so you can find length in your beautiful

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long neck and find that opposing energy

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here too as you draw the shoulders away

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you press up and out of the earth find

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that sit bone to heel connection hips

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aren't dipping low or coming up high but

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they're really straight we're working

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with our breath here deep breath in Long

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breath out and then we'll slowly lower

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the knees and lower down to the belly

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awesome inhale press into the palms and

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we come up to Cobra

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from cobra will release curl the toes

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under and send it up and back to our

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downward-facing dog deep breath in Long

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breath out awesome slowly lowered to

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your knees come back to tabletop

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position deep breath in and this time on

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your long breath out we're coming going

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to hover we're going to come into that

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hovering cat lifting the knees just

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checking in with our core tops of the

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shoulders drawing away you got it stick

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with it don't give up one more breath

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see if you can create space and your

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upper back body so really lift your

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upper back up towards the sky let's

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don't collapse and then release hah

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swing the legs around we're going to

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come just seated bringing the soles of

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the feet together here cobblers pose or

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baddha konasana so opening the hips here

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you can lift up on a towel or blanket if

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that suits you better we'll grab the

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ankles here and we will again find that

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energy tops of the shoulders draw down

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heart lifts up close your eyes again no

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need to look at the video here you

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really got it go inward to connect to

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that subtle body that energy we want to

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take with us into the last you know

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phase of our 30-day practice and beyond

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so essentially today's theme is kind of

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just getting out of the holding and the

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waiting and the collapsing and really

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embodying the energy that's so uniquely

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you and balancing those energies with

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the breath

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stay here or take a forward fold

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rounding through the spine drawing the

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chin to the chest also my friends then

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pressing into the sit bones will slowly

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roll up bring the knees together and

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come to flat back so it's a quick

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practice today yeah if you're like oh

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perfect has met everything's great then

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go ahead and head into your shavasana

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now otherwise we'll hug the knees into

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the chest and we're going to go into a

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little playtime here just before we move

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into corpse pose so taking a couple

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moments to ask yourself what you need in

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your body today that might be some

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twisting left to right it might be

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flipping your burger over and practicing

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a crow pose Bach asana it might mean

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coming into that plank for another

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thirty second plane or it might be

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straight to shavasana for you

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fine what feels good and no matter what

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you're doing or how you're feeling I

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invite you encourage you to take at

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least a couple moments of stillness into

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Vossen letting the nutrients of your

401
00:20:44,870 --> 00:20:47,350
practice settle in the breath to relax

402
00:20:47,350 --> 00:20:54,380
and return to its natural rhythm you

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00:20:54,380 --> 00:20:56,690
might invite a wave of joy to wash over

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you like it yourself and love here again

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find what feels good what suits you

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00:21:03,170 --> 00:21:07,070
today on day 19 thanks for sharing your

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time and your practice with me you guys

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are doing awesome tomorrow's day 20 I'll

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see you then