hey everyone welcome to 30 days of yoga

with Adriene I'm Adriene and it's a

chilly day here in Austin Texas so I'm

ready to hop on my mat and get warmed up

day 19

let's go alright today we're going to

begin in a comfortable seated position

of your choice I'm coming to a citizen

here you can come to sukhasan

cross-legged position you can also begin

on a block a blanket or even a chair

here so today we're going to start with

a strong focus on the breath hopefully

thus far you've been playing with your

breath but today we're just going to do

a you know special focus on the breath

and synchronizing movement to the breath

breath to the movement so you can close

your eyes here take your eyes off the

video just for a couple moments at least

and sit up nice and tall wherever you

are lifting lengthening up through the

spine up through the crown of the head

finding that energetic lift that we've

been talking about opening the heart

softening the eyelids so as we lift and

lengthen drawing our energy upwards

we're also going to bring our awareness

to the opposite force of energy this

grounding energy so maybe tagging a

little weight in the elbows I suggest

bringing your awareness your attention

to your sit bones as they press into the

earth or whatever it is you're sitting

on shoulder blades can come together and

melt down towards the base of the spine

and it's here with this awareness of

upward and downward

the Sun the moon the masculine and the

feminine call it what you like it's with

this awareness of the two opposing

forces that we find our breath we find a

little presence so just take a couple

moments on your own and I realize for

most of us this is really challenging

kind of harder than a chaturanga or a

plank to just be still and notice the

breath

you can begin to play with your breath

deepening it exploring it and really

just giving yourself permission to be

here in the moment be here with your

yoga practice we have a short practice

today yay so just drop in find your

breath enjoy playing with that inhale

and see if you can elongate and extend

that exhale it takes practice often deep

breathing can be challenging but with

practice we find more ease

keep breathing keep exploring your

breath will draw the palms together at

the heart

inhale fresh breath in fresh oxygen

exhale relaxing through the shoulders

dropping into the moment here let's take

one more deep full breath wherever you

are and on an exhale send your

fingertips left to right fingertips kiss

the earth and we'll begin to open the

eyes here checking with the video of

finding a lift through the armpit chest

so we all have a tendency to kind of

round through the spine very natural

normal fit situation been going on here

so find that lift up through the armpit

chest open your heart open your mind to

maybe a new experience here today day 19

and on your next breath in we're going

to send the fingertips left to right

just lifting them halfway so palms are

parallel to the earth here we're keeping

this openness this lift through the

chest and in fact you can take your

palms and turn them up just so you can

find that rotation in the shoulder so if

you feel like you're here open your

palms and see if you can connect to

those two opposing forces that we began

with lifting and lengthening up but also

grounding down tops of the thighs

shoulder blades then pull the thumbs

back here as you open and stretch just a

bit I'm just going to pulse a little

back and forth

see if you can stay connected to your

breath if you feel a little shake even

here that's wonderful it's just the body

is responding keep breathing support

movement with your breath and we'll

bring the palms back face down and

continue this movement upward as we

inhale reach the fingertips all the way

up stretching through all four sides of

the torso deep breath in here and then

on an exhale we're going to reach behind

palms together behind the base of the

head take a second here to keep the

heart lifted just notice if you're

collapsing lift up then we'll inhale

drawl the fingertips all the way up

towards the sky and exhale down we go

again so if your yoga with adriene Kula

member then you know this little vinyasa

if you're new to the practice and I

welcome you and don't get frustrated

we'll learn it together we're going to

build on this tomorrow - so here we go

again we inhale send the fingertips left

to right palms facing down just halfway

here lifting up through the heart on an

exhale this time draw your palms

together namaste Anjali mudra great now

we're going to reach behind chin to

chest this time really stretching the

back of the neck and inhale fingertips

all the way up towards the sky as we

lift and lengthen again stretching all

four sides of the torso so not just the

side body but remembering to lift it

through the front and the back body has

energy great inhale in here and exhale

rain

down here we go again trying that

vinyasa moving with the breath inhale

fingertips left to right open your heart

exhale palms come together Anjali mudra

then chin to chest we reach behind

stretch stretch stretch press into your

sit bones and then on your next breath

in inhale reach the fingertips all the

way up beautiful stretch here through

the torso and on an exhale we float the

fingertips down to begin to open up the

chest and shoulders even more you can

begin to draw the pinkies back and

towards each other on this release here

we go again

inhale sending the fingertips left to

right full breath exhale palms together

at your heart

take your time chin to chest reach

behind beautiful next stretch here and

then on your next breath in inhale roll

up through the spine exhale floating it

down maybe drawing the fingertips behind

the hip points for an extra opening in

the chest and shoulders one more time

just like this inhale sending it left or

right move with your breath exhale palms

together

chin to chest reach behind and then

inhale all the way up exhale float it

down awesome

walk the right fingertips behind left

palm comes to the top of the right knee

we find a gentle twist here breathing

deep heart stays lifted lift the corners

of your mouth just slightly and then

release and take it to the other side

find your breath oh yeah

avoid the cranking right keep it nice

and easy using into your practice

nice and slow then we'll gently release

back to Center

and dive forward onto all fours when you

arrive find your tabletop position and

then again fueling the movement with the

breath we'll take a little cat-cow here

you can close your eyes you know this

move your body knows how to move today

so let it talk to you listen to your

body

you might start to shake the hips find

what feels good maybe even curling the

toes under so a little freestyle here

out of cat-cow

to do your thing check in with any tight

places and then when you feel satisfied

take your time we'll walk the palms out

a bit curl the toes under and send it up

to downward facing dog

take a couple nice long smooth deep

breaths here don't shortchange yourself

here nice long deep breaths notice if

you're kind of holding and waiting for

the next thing I encourage you to soften

it up explore your feet press into all

ten knuckles spread the palms wide and

wherever you are take one more deep

breath in through the nose and long

exhale out through the mouth

awesome then we'll soften through the

knees and go for a slow walk up towards

the front edge of the mat take your time

let's take three nice long deep breaths

in forward fold finding any organic

movement that feels right stretching it

out maybe giving some love to parts of

the body that are sore from the previous

days or from working maybe some

emotional stuff you just want to let go

here after your three breaths inhale

lift to your flat back position find

this beautiful integrity in the neck and

shoulders

and on an exhale slide it down great job

my friends let's roll it up nice and

slow take your time I'm going to take my

time so you take your time nice and slow

close your eyes visualize the spine will

meet Mountain Pose

and taking a moment here coming into

your best and most beautiful mountain if

you were to do one yoga pose today and

it was this one how would you embody it

fill it with that beautiful energy of

lifting up and grounding down and you

can close your eyes for a breath or two

here and really just drop into those

long smooth inhalations

and long smooth exhale Asian's so

playing with the breath

finding that lift in the heart

and then we'll begin with this arm

vinyasa again so synchronizing the

movement with the breath of breath with

movement you might even feel a little

silly at first but rather than just

going into yoga robot mode really try to

embody your space take up space so we

practice yoga well what are we

practicing for you can think about that

what is your practice serving so have a

little fun take up space inhale send the

fingertips out left to right full breath

open your heart and chest take a couple

seconds here to kind of wipe the counter

top with your bombs pulling the pinkies

back thumbs forward like Birdman here

and then press in all four corners of

the feet as we come back to Center palms

in line with the shoulders deep breath

in

and then on an exhale palms together at

the heart

namaste chin bhau's forward chin to

chest and we reach behind palms kiss

together behind the head and once again

we inhale moving with the breath

fingertips all the way up towards the

sky lift all four sides of the torso and

on an exhale float it down awesome keep

it going again see if you can let your

breath fuel your movement inhale

fingertips left to right spread the

fingertips wide on your exhale palms

come together at the heart

chin to chest reach behind inhale press

into your feet create a full body

experience as you lift and lengthen up

deep breath in and keep the heart lifted

as you exhale float the fingertips down

we do this vinyasa in the empower

program inhale send the fingertips left

to right I love it and exhale palms

together at the heart

bow your head to your hands connecting

to the bigger picture as you reach

behind and then we'll inhale full body

stretch fingertips up exhale release

take up space here we're going to do one

more inhale full breath exhale palms

together Anjali mudra chin to chest

reach behind you might even retain the

breath here for a moment here connecting

with your Bundys if you're familiar then

we'll inhale reach it up and exhale

fingertips down and this time we'll

interlace behind the tail press in all

four corners of the feet again connect

to that opposing energy find balance in

the middle you know we could become

empowered here as we play with these two

opposing forces we inhale open the chest

open the heart lengthen through the

crown of the head slight backbend here

maybe if it feels good and then exhale

bend the knees generously and we take it

into a slow forward fold

knuckles draw up and overhead and even

here we connect to those opposing forces

so rather than just collapsing in this

is a little advanced but actually I

don't even think so connecting to the

subtle body the energy my favorite take

one more breath in here nice and loose

in the neck

and then on an exhale with control my

friends with grace release the

fingertips bring them to the tops of

your feet and inhale lift up flat back

lots of integrity in the neck and

shoulders here find lots of space in the

spine and then exhale forward fold

alright so I'm going to do one plank in

this practice today yay so you can step

or hop it back here we're going to come

here and stay here for three breaths so

this is our little plank challenge of

the day if you're feeling tired or

you're new to the practice and your arms

are jelly welly

then you can you know support with knees

on the earth and eventually work up to

here you can take your eyes off the

video now bring your gaze straight down

so you can find length in your beautiful

long neck and find that opposing energy

here too as you draw the shoulders away

you press up and out of the earth find

that sit bone to heel connection hips

aren't dipping low or coming up high but

they're really straight we're working

with our breath here deep breath in Long

breath out and then we'll slowly lower

the knees and lower down to the belly

awesome inhale press into the palms and

we come up to Cobra

from cobra will release curl the toes

under and send it up and back to our

downward-facing dog deep breath in Long

breath out awesome slowly lowered to

your knees come back to tabletop

position deep breath in and this time on

your long breath out we're coming going

to hover we're going to come into that

hovering cat lifting the knees just

checking in with our core tops of the

shoulders drawing away you got it stick

with it don't give up one more breath

see if you can create space and your

upper back body so really lift your

upper back up towards the sky let's

don't collapse and then release hah

swing the legs around we're going to

come just seated bringing the soles of

the feet together here cobblers pose or

baddha konasana so opening the hips here

you can lift up on a towel or blanket if

that suits you better we'll grab the

ankles here and we will again find that

energy tops of the shoulders draw down

heart lifts up close your eyes again no

need to look at the video here you

really got it go inward to connect to

that subtle body that energy we want to

take with us into the last you know

phase of our 30-day practice and beyond

so essentially today's theme is kind of

just getting out of the holding and the

waiting and the collapsing and really

embodying the energy that's so uniquely

you and balancing those energies with

the breath

stay here or take a forward fold

rounding through the spine drawing the

chin to the chest also my friends then

pressing into the sit bones will slowly

roll up bring the knees together and

come to flat back so it's a quick

practice today yeah if you're like oh

perfect has met everything's great then

go ahead and head into your shavasana

now otherwise we'll hug the knees into

the chest and we're going to go into a

little playtime here just before we move

into corpse pose so taking a couple

moments to ask yourself what you need in

your body today that might be some

twisting left to right it might be

flipping your burger over and practicing

a crow pose Bach asana it might mean

coming into that plank for another

thirty second plane or it might be

straight to shavasana for you

fine what feels good and no matter what

you're doing or how you're feeling I

invite you encourage you to take at

least a couple moments of stillness into

Vossen letting the nutrients of your

practice settle in the breath to relax

and return to its natural rhythm you

might invite a wave of joy to wash over

you like it yourself and love here again

find what feels good what suits you

today on day 19 thanks for sharing your

time and your practice with me you guys

are doing awesome tomorrow's day 20 I'll

see you then