what's up everyone welcome to the 30-day

yoga with adriene challenge I'm Adriene

and today is day two let's get started

[Music]

alright today we're going to begin in

extended Child's Pose bringing the knees

why does your yoga mat bringing your two

big toes together I'm using a little

blankie to pad my legs so that's always

nice comfy option all right here we go

walking the fingertips all the way out

nice and slow using into our practice

today we take a deep breath in and on an

exhale release let's keep some active

reach through the arms we're starting to

open up through the side body we melt

the heart down let the belly be soft

here so your pose might look like this

and that's okay in time we'll be getting

the space to send the sit bones all the

way back so it'll be in the moment and

we'll begin by turning into the breath

here so you don't need to look at the

video here you can relax your forehead

on the earth or on a pillow or a block

we're just going to take a second here

to notice the breath and you can bring

the palms to a little bit wider like a

Flying V if the shoulders are feeling

tight and we take a deep breath of

gratitude in gratitude for ourselves for

showing up on the mat today taking this

time to practice

take a second here

to connect to your intention or set a

new one might just be one word or

current mantra great goal then we use

some breath to send some energy to that

it's kind of confirming it the power of

word the power of thought so deepen your

breath here you might even begin to

connect to an hie breath

then with the iced closed or the gays

nice and soft I'll begin to lift my head

up drawing a line with the nose forward

moving into a little drunk cat cow I'm

gonna spread my palms and inhale moving

in a circle UHN he'll come for my walk

the knees in just a hair and then exhale

come around and back through that

extended Child's Pose again we inhale

smooth the heart forward and get a

little freaky hair start to work out the

kinks and exhale around and back and now

in your own time you can take your gaze

off the video might even close your eyes

now we begin to notice any tight spots

stretching it out reversing your circle

inhaling as you come forward and

exhaling as you come around and back

begin to check in with the hips the

shoulders even the neck sometimes my

friends and yoga will come all the way

to the front so you get to explore see

if you can synchronize the breath with

the movement and the movement with the

breath linger in the places but it feels

good to linger in and also you might

find that the place that feels good to

linger in for you in this little warm-up

is here in extended Child's Pose so a

couple more rounds couple more breaths

awesome and then we'll come up to a

tabletop position here walking the

wrists underneath the shoulders the

knees underneath the hip points press

into the tops of the feet and here we go

inhale extend the right toes out so

we're extending through the right leg

now turn your right toes over towards

the left side of your mat so you can

level those hips so I go from here I'm

exaggerating to here and I draw my lower

belly in navel draws up beautiful now

imagine pressing your right foot into an

imaginary wall and don't forget about

your foundation so we're pressing into

all ten knuckles and really using the

top of that left foot now inhale slide

the left fingertips forward plug the

left shoulder in and breathe navel to

spine ribcage draws in and we create a

full body experience breathe into the

back body inhale in here and exhale

release on the breath out also let's

take it to the other side so checking in

sending the left toes out and dialing

that left hip down by turning the left

toes towards the right side of your mat

find your foundation notice if you're

collapsing into your bones here see if

you can bring a little integrity waking

up the body and often that means you're

working harder but the more we practice

the easier it'll get the more ease we'll

find in the softer and sweeter

it feels navel draws up and we can stay

here or we can extend the right

fingertips out plug that right shoulder

in we're reaching as if we're trying to

shake someone's hand here and then we're

pulling back through that right shoulder

navel draws up we hug everything into

the midline take one more deep full

breath here and then exhale release

awesome cat cow dropping the belly

inhale heart forward find a long neck

here and then exhale rounding the spine

you know what to do find your breath

just a couple rounds here warming up the

spine back and forth

and then we'll come back to tabletop

position same thing as before this time

we're going to pick up the pace move

with a little flow or little vinyasa so

I'm going to extend the right toes out

and as I do that I'm gonna send the left

fingertips forward again I grab that

imaginary handshake there and I check in

with my joints pulling the shoulder in

dropping the right hip down inhale in

you might gaze forward or keep the gaze

straight down so we have lots of options

here depending on how your necks feeling

on an exhale real everything in nose to

knee

press up out of your foundation and

squeeze squeeze squeeze everything up

inhale extend move nice and slow exhale

nose to knee press away from the earth

inhale extend find your breath and

exhale nose to knee one more inhale

extend spread your fingertips and toes

wide and exhale hug it in towards your

heart hold here for one breath cycle in

and out working strong I know navel up

and then exhale release

awesome switching to the other side

we're gonna jump right in inhale left

toes out right fingertips forward find

your alignment check in with that action

and then when you're ready we begin to

flow inhaling extend and exhaling really

in it inhale extend find your foundation

if you feel a little wobbly press into

your foundation

exhale hug everything in inhale spread

your fingertips spread your toes and

exhale to the heart and one more inhale

smile lighten up a little bit and exhale

to the heart hold here squeeze press

into your foundation hug it in hug it in

hug it in and then exhale we release

awesome good job curl the toes under

walk the fingertips all the way up helps

if you have a little padding for the

knee here if you don't you can grab

something now a towel works great or you

can even double up on the mat so a

little Yoga for the feet

moment here so when I first came here in

yoga I couldn't believe how much it hurt

my feet were not alive and not awake and

I was just cramming him into shoes and a

lot of my standing postures would bring

foot cramps and genuine foot pain so now

I like to integrate a little Yoga for

the feet here you just gently rock a

little side to side seeing if you can

press into your pinky toe if this is too

much you can always use blocks to

stabilize you or even a little

fingertips I have this nice bench here

so one more breath you got it and then

we'll release back to all fours

come on to the tops of the feet here on

an inhale we press away on an exhale we

find that hovering cat so this is a full

body strengthener but I also think this

is great just spinal check-in connecting

from the crown of the head to the tip of

the tailbone welcome a little heat if

you are wanting a little more heat in

your practice you can work on this

sawing motion back and forth if you're

new to yoga or the challenge might just

stay here holding on for dear life but

infusing your breath into each moment

let's do one more breath in and out you

got this and then we release awesome

everyone so we'll stay on the tops of

the feet this time as we walk the

fingertips all the way up and come to

the knees so just notice if the toes

have started to come in or go out let's

see if we can keep an awareness on the

feet nice mmm parallel lines here and

you might start to go into toxic thought

world if your feet are all moving and

but that's why we're here to practice

and just kind of take stock and then see

how it evolves so no worries if the toes

are curling in or going out let's just

see what's up okay from here mmm a

little love for the wrists we're gonna

come into this kind of zombie thriller

mode here and if you can do all that

lower belly in a bit tuck your tailbone

down so just a little integrity in the

torso and to check that you can lean

back a little bit you'll notice if

you're like all in a bunch of pieces or

if you can kind of come into one sweet

peace that's what she said or he's

it doesn't even make any sense okay

bring your right thumb to your left palm

so it's coming to the center of the palm

here and I'm going to wrap my fingertips

around to press my thumb into the hand

and just find this beautiful stretch

throughout the arm okay nice and easy

here shoulders are gonna want to come up

here because that's what we're used to

so relax them down one more breath whoo

and then we switch left thumb now to the

right palm and I just give it a little

bit of a push yeah this is great for

carpal tunnel this is awesome again if

you're at the computer a lot use your

hands this is great shoulders are

relaxing down take one more breath and

then I release awesome hands are gonna

come behind now fingertips up towards

the sky I bring them to the lower back

the sacrum area here and if we're really

tight in the shoulders we might just

come about this far in time we'll be

able to press the palms to the sacrum

and then this is where I really press

into my feet here remember my feet and

open the chest in the heart so to each

his own here maybe I'm beginning to grow

my backbend practice already hugging the

shoulder blades in elbows hugging in I

press down through my palms and I keep

the heart lift it's not not collapsing

here yet but pressing up and away from

my foundation so we might be at

different levels here we might keep it

nice and stacked let's take one more

breath wherever you are

fill it with air and exhale gently

release awesome you might just take a

loop of the shoulders here or rotation

of the wrists and then we're gonna dive

forward and send the sit bones up to

downward facing dog so curl the toes

under and keep it nice and slow as you

come up into our first downward dog or

the practice today pedaling it out

melting the heart back finding your

breath I'm gonna move my blankie to the

side now and the tops of the shoulders

rotate out the tops of the thighs rotate

in we find space with each micro

movement paying attention to the detail

here as we listen to our body

and deepen the breath awesome then we're

gonna bend the knees generously carve a

line with the nose look forward repeat

the walk up from yesterday or bend your

knees generously you take a deep breath

in and on an exhale hop the feet up

towards the front of your mat together

we'll land in our forward fold

work out the kinks here okay taking a

couple of freestyle moments to find what

feels good

so I a little side to side I keep it

soft and easy breathing then on your

next breath in let's lift up to that

flat back position full breath in and on

an exhale slide go tuck the chin into

the chest and we roll up to Tadasana

Mountain Pose draw energy up from the

arches of the feet you might lift your

kneecaps slightly here and we come into

present

Notley pose so for me if I can just

connect to Tadasana every day for 30

days I'd feel like a total awesome

badass take a second here to find your

breath and stand up nice and tall open

your heart open your chest lift up from

the earth then find a softness in the

knees this buoyancy and we'll spread the

fingertips wide and on your next big

breath in reach all the way up and

overhead and exhale down through the

midline here we go

forward fold inhale halfway lift long

beautiful neck and exhale slide it down

plant the palms step or hop it back to

plank

don't panic nice and soft as we ease

into it here peddle the feet my

bend the knees back and forth stretch

the feet again press into those pinkies

after you've wiggled it out a little bit

come into a place of stillness pressing

up from the earth drawing your navel to

your spine and really trying to avoid

this collapse in the upper back body so

breathe into the upper back body and see

if you can create like a balloon shape

they're kind of hollow it out holding

for one more breath we got this and then

sending the navel up and back downward

facing dog

hip points high up towards the sky sit

bones spread left to right we find a

little movement and then a little

stillness and the knees generously

inhale look forward exhale hop or float

the feet up towards the front you can

also repeat that walk that we did before

and here we go inhale halfway lift

exhale getting the juices flowing we

forward fold

inhale spread the fingertips slowly

reach it all the way up and exhale back

down through the midline forward fold

nice job everyone inhale halfway lift

here keep it soft in the knees careful

not to lock and exhale bow step or hop

it back to plank and we hold here for

three breaths notice if the hips are

dipping or picking up see if we can

create one nice long piece from the

crown of the head all the way to the

heels then we'll slowly lower the knees

hug the elbows into the side body keep

your lower belly drawing in as you lower

down elbows back like two little

grasshopper legs here we slide onto the

belly release the feet down and inhale

baby Cobra exhale again inhale baby

Cobra pull the elbows back gentle

backbend here open your heart exhale

release and one more press into your

foundation strong

this time see if you can turn the palms

up for a moment just make sure you're

not messing into your Cobra here but

really bringing integrity and awareness

into the spine and we gently release

curl the toes under remember you have an

option here to press all the way up to

plank then send it back to downward dog

or move through the sweet transition of

all fours and then peeling it up so we

always have options keep mixing and

matching deep breath in and long exhale

out bend the knees generously carve a

line with your nose look up have a

little fun here inhale in exhale hop it

up forward fold inhale halfway lift

long beautiful neck exhale soften and

bow this time bring the feet together if

you haven't already and keep a little

bit of space about a thumb Prince worth

of space between your heels bend your

knees generously bring your belly to the

tops of your thighs now we're going to

swim the fingertips back press the palms

into an imaginary floor here as you fly

our heart open and it could toss in a

variation here so there's gonna be this

curve in the spine I'm going to try to

die on my lower ribcage and draw my

navel up legs are working hard here but

we're breathing strong we're relaxing

the shoulders and imagine someone

imagine me gently pulling your

fingertips slightly away towards the

back edge of your mat so we go from here

to finding this openness take the ease

from yesterday's practice and put it

into this pesky pose here sit down a

little bit lower send your weight back

to your heels

one more breath you got this in fact

let's reach the fingertips forward for

this last breath deep breath in and then

exhale hallelujah forward fold inhale

halfway lift exhale bow step or hop now

the feet back to plank Yogi's choice

hold here for just one breath in and out

then lower the knees for chaturanga

practice or if you're ready might shift

your weight forward on your toes hug the

elbows into the side body and lower down

halfway inhale to upward facing dog or

repeat the Cobra

deep breath in and on an exhale back to

downward facing dog we go nice everyone

deep breath in and long exhale out bend

the knees generously belly comes to the

tops of the thighs we look forward

inhale exhale hop it up inhale halfway

lift exhale bow bend the knees

generously send your weight back to your

heels sit bones reach towards the back

edge of your mat as we find our flying

arms again and open our hearts oopah

toss in a variation press into an

imaginary earth here so there's a little

resistance we're not just kind of floppy

to flop here but create that full body

experience squeeze the inner thighs

together navel in one more breath

imagine me pulling your pinkies or your

fingers back towards the back of your

mat one more breath and exhale release

awesome inhale halfway lift and exhale

bow step or hop it back to plank you got

this

hold one breath chaturanga practice or

chaturanga soar moving through a vinyasa

here that will be a little different for

everyone and you can mix and match so if

you are new to the practice you might

lower the knees hug the elbows into the

side body and inhale lift up to Cobra or

you know your chaturanga to updog option

together we'll meet in downward facing

dog or this time we'll drop the left

heel and inhale slide the right leg up

high

take a deep breath in press into both

palms evenly drop your right toes down

inhale in exhale squeeze the right knee

all the way up in towards your heart

inhale three-legged dog exhale stepping

it all the way up and into your low

lunge stretch it out here you might

lower that back knee just like we did

yesterday looping the shoulders working

out the kinks

and then when you're ready hmm we're

gonna lift that back knee up we're gonna

lift the fingertips and then draw the

biceps up eye steps excuse me got

excited up by the ears high lunge super

strong pose here I'm hugging into the

midline I might soften through that back

nieces so I can draw my tailbone down

and underneath me working hard here take

one more deep breath in and then exhale

send your right fingertips behind you

left fingertips forward I'm going to

turn to the right pull your right hip

crease back and breathe here as you sink

a little deeper perhaps you got it take

a deep breath in exhale out inhale back

to high lunge stick with it and exhale

release hallelujah

so you have an option here take a

vinyasa or take a rest in Child's Pose

so I have two options I like lots of

options keeps you alive and in the

moment also keeps you happy more likely

to stick with hip here and control

together we'll meet in downward facing

dog where we'll drop the right heel and

inhale slide the left leg up high dial

those toes down level the hips press

into both palms evenly careful not to

crash into your right shoulder but press

into both palms here we go inhale and

exhale bend that left knee squeeze it up

towards your heart

breathe in breathe it out inhale

three-legged dog and exhale all the way

up into your little lunge

awesome work my friends stick with it

take a little Explorer time here to

stretch it out you might lower that back

knee find your breath

pay attention to your alignment and then

when you're ready we'll lift that back

knee up bringing integrity into the

center into our core hugging the inner

thighs towards the midline let the

fingertips hover deep breath in I

continue the journey up biceps by the

ears check it out and then I kind of go

through my checklist here I can soften

that right knee a little bit I can maybe

pull the left hip crease back find what

feels good to stay curious then we'll

inhale in and on an exhale make this a

slow journey no need to rush I'm going

to open out to the left left fingertips

back right fingertips forward a little

style here if you want sometimes in

these high lunges I get really serious

so I encourage you to soften it up smile

keep it easy one more breath and we

inhale back to high lunge deep breath in

and exhale release awesome

one more vinyasa here feel free to skip

it totally skip it if you want but I

encourage you to give it a go in some

variation knees lowered or lifted we

inhale to upward facing dog or Cobra and

then exhale everyone to Child's Pose

swim the fingertips back rest your

forehead on the earth and notice how you

feel observe your breath shoulders

relaxed

press into the tops of the feet tuck

your chin into your chest and we slowly

begin to roll that up right palm comes

to the outer edge of the left thigh left

fingertips behind and we just find a

gentle twist here lifting the heart

inhale exhale moving into your twist

inhale lift and lengthen and exhale

twist inhale back to Center and same

thing on the other side so general rule

of thumb very joyful rule of thumb and

twists is inhale we find that energy

energetic lift that current upwards and

then on the exhale we ease into the

twist

we inhale create more space up through

the spine and exhale we ring it out like

we're wringing out a dirty rack it's

kind of getting rid of all the stuff

that no longer serves us all that dirty

water a wonderful image one more breath

inhale lift up exhale wringing it out

shhh

and then slowly we'll come back to

Center nice easy transition of the

buttocks we come to all fours cross the

left ankle over the right use your hands

to guide you as you come on through

pashya Moton asana we're gonna send both

legs out in front so you can bring your

towel or your blankie back if you need

to lift the hips a little bit sometimes

it's nice especially for a seated

forward fold tops of the thighs drawl

down in fact they have this energetic

spiral kind of in and down as we pull

through the heels or press through the

heels rather and sit up nice and tall

then inhale reach the arms up and

overhead big breath in exhale forward

full now belly it doesn't have to come

to the thighs and

we don't have to do this kind of like

Bikram style peanut-butter-and-jelly

thing here unless you want to which is

totally cool but rather think about it

just like a nice sweet release in your

back so imagine a big ball here as you

go up and over basically no problem if

there's a lot of space here you can be

here here here here here in time will

begin to work and work and work and work

and work and get it maybe where our nose

is closer to our knees but just be where

you're at today and then when you arrive

let the weight of the head relax

completely over breathe into the backs

of the legs breathe into the back body

awesome tuck the chin to the chest

release your arms and slowly roll it up

catch the backs of your thighs with your

hands as you slide the soles of the feet

back up knees up towards the sky can

stay on your blankie here if you want

it's no problem I'm gonna get off mine

and I'm going to return to this boat

variation shins lifted parallel to the

ceiling heart open elbows draw down

shoulders away from the ears you might

reach the fingertips forward again or

you might stay here right here nice and

comfy or you might inhale in exhale send

the fingertips out toes out wide inhale

back to Center exhale spread inhale back

to Center exhale spread the fingertips

and toes lift your heart and one more

time inhale and exhale burst reach you

might hold here for a breath or two and

you might be like uh no together we'll

come back to mmm hands behind the thighs

and walk it on back enjoy this little

rock and roll move you might take a

moment here in plow pose or you might

save that for another day massaging the

spine

sweetly back and forth we go

and then when you feel satisfied go

ahead and come onto your back hug my

knees into the chest give yourself a

nice big hug you rock a little gently

side to side if it feels good then

slowly we release the soles of the feet

to the ground

we're gonna do this embarrassed

embarrassing inchworm

so listen - right Matt and I'm gonna

send the right leg up high

reclined one-legged in here crossing

right ankle over the left thigh

interlace the fingertips behind your

left thigh and squeeze those legs up

towards your heart breathe inhale in

exhale unravel and switch left leg goes

up high crossing the left ankle over the

right thigh same thing on this side

pay attention to how you feel stay

present in the sensations mmm

man a little really goes a long way so

good Yoga is so awesome seriously I'm

feeling it my body like oh yeah I needed

this one more breath on an exhale we

unravel

once again hugging the knees up ending

with the little Texas tea here we send

the fingertips left to right inhale

scoop the tailbone up exhale melt the

knees to one side doesn't matter which

side inhale the center and exhale on to

my Mike back to the opposite side and

then it's all you baby back and forth

here try to keep your shoulders on the

ground and we just stabilize and work it

out twisting back and forth back and

then when you feel satisfied take your

time but when you feel satisfied come

back to Center

soles of the feet hit the mat with a bit

of a thud just a little reflexology here

oh that felt good you can do it a couple

more times and then slowly sliding the

leg

oh one at a time inhale reaching the

arms up and overhead full body stretch

inhale lots of love in and exhale lots

of love out good job my friends if

there's anything else you'd like to

fulfill in your body do that now

practice is all yours

just otherwise we're going to guide the

body towards shavasana taking a moment

of gratitude for this time on our mat

get settled in close your eyes

return your breath back to its natural

rhythm

and enjoy this moment of breath

[Music]

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