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hey guys welcome to 30 days of yoga with

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Adriene I'm Adriene and today is day 20

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20/20 vision I can see clearly now it's

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actually raining here today so that

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doesn't work okay get into something

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comfy and let's get started hello my

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friends today we're going to begin in

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extended Child's Pose so get comfy on

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your mat I'm wearing my comfy pants

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today just proof that you don't need

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your fancy yoga pants to continue this

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30-day experience it's also nice and

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rainy here in Austin again today so

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let's start a nice comfy extended

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Child's Pose

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take a second to get settled in on your

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own fix any last little things that need

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to be fixed so that you can really drop

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into your practice here today come into

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this beautiful shape of surrender bring

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your forehead to the mat if it reaches

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and then let's take a deep do see full

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breath in really filling the back body

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with air

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on your exhale smile release your heart

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to the earth let go of the day thus far

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or maybe setting intentions for the day

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ahead we'll take a couple private

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moments here to connect to an intention

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and to deepen the breath

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beautiful you might repeat your

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intention here slowly rocking the head

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gently massaging the forehead here and

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then we'll confirm the intention with a

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deep breath in consider it already done

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already so big breath in and long breath

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out great on your next breath in spread

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your palms wide send your shoulder

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girdle towards the left person at the

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tops of your feet and inhale we rise up

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come forward on an exhale circle around

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and back through that extended Child's

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Pose again yummy and we're gonna keep

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moving here the the hands might adjust

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and you can reverse your circle checking

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in with any sore spots a little drunk

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cat cow here to massage the body wake it

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up get settled in here today on your mat

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keep it going move with your breath and

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then when you feel satisfied we'll come

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up to tabletop position curl the toes

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under and send it on up to a nice soft

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playful downward dog so resist the urge

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of just kind of shoot up into the shape

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and then cool get stuck loosen up

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explore new avenues and keep breathing

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here just stick with it you got it then

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we'll take a nice slow walk up towards

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the front edge when you arrive you know

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what to do grabbing the elbows maybe

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shaking the head a little yes and no

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definitely committing to the breath

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practice here as we grow the sound of

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the rain is so nice here so nice I'll

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release the hands and inhale lift up to

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flat back position today

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send the fingertips left to right and

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draw them back so coming into kind of a

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Flying V with the arms here just taking

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a second to make sure I'm not locking in

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the knees drawing the navel up and

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making sure that my neck is beautiful

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extension of the spine one more breath

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here inflate and then exhale forward

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fold inhale tuck the chin into the chest

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and roll it up as you come into Mountain

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Pose 4s into all four corners of the

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feet as you open your heart and lift and

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lengthen up through the crown of the

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head and we'll send the fingertips left

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to right here in Mountain Pose so just

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like yesterday we're gonna take a second

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here to just kind of wipe the counter

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and open up through the chest stretching

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those muscles drawing the shoulder

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blades apart and then together keep

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breathing deep and inhale bring them in

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line with the shoulders and on an exhale

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palms come together again at the heart

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chin to chest just like we did yesterday

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reaching behind palms come behind and

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any I'll reach it all the way up and

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this time exhale forward fold sending

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the fingertips away bend the knees here

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we go

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inhale lift up halfway

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when exhale soften and release back down

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inhale send the fingertips left to right

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and reach all the way up full body

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stretch and full big big big breath and

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exhale hands to your heart

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awesome here we go again same thing

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inhale sending the fingertips left to

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right take up space create space fill

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the body with air on an exhale palms

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come together and move with your breath

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chin to chest reach behind inhale moving

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with your breath reach it up exhale

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diving forward follow your exhale

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inhale halfway lift exhale bow repeat

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same thing as before inhale reach it all

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the way up spread your fingertips this

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time stretch and exhale return namaste

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to your heart and one more time just

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like that inhale sending it out

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exhale reeling it in chin to chest reach

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behind inhale sending it up maybe

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looking up and then exhale diving

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forward inhale halfway lift exhale bow

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bend your knees plant your palms and

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step the toes back take a second here

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paddle it out then lowering down all the

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way onto the belly inhale press into

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your foundation lift up baby Cobra

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exhale forehead kisses the mat inhale

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lift up baby Cobra slow this into your

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body pay attention to the details here

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pulling the elbows back not muscling too

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high up here but keeping it soft and

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easy really getting into all those tiny

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little little places those intrinsic

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muscles coming along for the ride

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forehead kisses the mat exhale and one

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more in your own time just a little baby

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Cobra here a little backbend but making

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sure that we're really engaging the full

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body strengthening the back here by not

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muscling into the palms too much and

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then we'll release curl the toes under

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press back up to that plank or half

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plank deep breath in and long breath out

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awesome work my friends send it up and

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back and downward facing dog

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work it out find your breath again

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we'll walk the two big toes together

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here and drop the left heel down strong

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really stretching through that left calf

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we inhale lift the right leg up high so

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I want to keep the hips level here I can

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really lift my right leg up high and I'm

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sure you can too but see if you can dial

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the right toes down and we're gonna

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build strength and slowly to your leg

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might be here and slowly in time with

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practice will begin to incrementally

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find that lift so find where you're at

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today notice that the body starting to

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tremble hug everything in towards the

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midline square your shoulders building

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strength with the support of the breath

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one more breath

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then we'll bend that right knee and

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squeeze it in and up towards the heart

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squeeze squeeze squeeze and then from

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here nice and easy careful not to slam

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your right foot down too hard as you can

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stay in control particularly in your

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Center as you step the right foot up

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great pivot on the back foot hands come

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to the waistline here and we loop the

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shoulders forward up and back to come up

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nice strong warrior one foundation here

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you might walk the right foot out make

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sure you're not on a tightrope really

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strong foundation here because we're

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gonna go into a vinyasa and our arms

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today so pulling the right hip crease

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back lengthening the tailbone making

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sure my bones are stacked as I inhale

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reach the arms up strong back leg here

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maybe you find a slight backbend maybe

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not then exhale we release pivot on the

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back foot come back to your lunge and

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we're going to take a vinyasa so sliding

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the right toes back you might lower on

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to the knees come up to that Cobra or

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we'll shift the weight forward to coming

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on the big toes hug the elbows into the

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side body and slowly lower down

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chaturanga to upward facing dog so we

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have lots of options of course just a

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reminder stay kind to yourself together

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for me

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an outward facing dog walk the two big

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toes together my friends anchor down

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through the right heel this time so if

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your heels don't touch the ground in dog

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for one no who cares no worries but if

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you're kind of thinking about that

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lately this is a great place to really

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begin to connect that sit bone to heel

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connection anchoring that right heel

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down stretching those tight muscles of

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course without locking the knee staying

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buoyant as you inhale lift the left leg

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up high again leveling the hips drawing

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those left toes down press into the

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earth

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remember your right heel is a nice

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strong anchor here inhale in exhale bend

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the left knee squeeze it up and in

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towards your heart

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then draw your nose towards your knee

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deep breath and then we'll step it up

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and into our lunge pivot on the back

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foot

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hands come to the waistline keep that

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front knee bent as you loop your

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shoulders forward up and back

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then we find a nice strong warrior one

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on the opposite side keep breathing deep

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there's always so much to play with so

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resist there just be like what's next

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like got that back leg going I got my

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glutes going I'm lifting up through the

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front body grounding through the back

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body inhale reach your arms up full body

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stretch here full body experience maybe

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slight backbend maybe not maybe we're

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new to the practice and we keep even the

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hands on the waistline so we're just

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connecting mind body and breath here

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inhale exhale pivot on the back foot

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release back down to your lunge find a

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vinyasa here your version it could be

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knees to the ground and to Cobra deep

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breath in use your exhale to travel back

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to downward facing dog

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awesome from down dog we're gonna bend

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the knees generously and slowly carve a

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line with the nose look up with a nice

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little bounce here I might float my feet

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up towards the top or go for a walk deep

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breath in exhale

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make your way up there together we'll

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meet and forward fold where I am

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noticing I have a hell of a bruise on

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the top of my foot

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dang hmm inhale lift to flat back

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lengthen through the spine and exhale

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forward fold

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awesome inhale fingertips left to right

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and he'll reach it all the way up and

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exhale hands together at your heart take

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a second to just notice how you feel

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notice your breath remember that the

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practice is here to help guide you back

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to you connecting so just noticing how

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you feel here noticing your breath is

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just gold for me I think we'll continue

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to explore by finding soft knees again

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and here we go we'll hit the refresh

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button inhale sending the fingertips out

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left to right this is that Titanic

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Multan moment this is you know Birdman

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whatever whatever image works for you

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Incredible Hulk ballerina or just your

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own awesome self here opening the chest

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taking up space and we'll take one more

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breath in here and use the exhale to

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draw the palms together at your heart

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once again chin to chest stretch through

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the back of the neck reach behind an

274
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inhale plug into the earth as you reach

275
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up high exhale forward fold inhale

276
00:14:23,519 --> 00:14:29,850
halfway lift exhale bow step or hop the

277
00:14:29,850 --> 00:14:33,029
feet back to plank or half plank move

278
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through a vinyasa that suits your mood

279
00:14:34,619 --> 00:14:37,799
today hugging the elbows in and lifting

280
00:14:37,799 --> 00:14:44,249
up to Cobra or updog keep it soft use

281
00:14:44,249 --> 00:14:46,709
your exhale to guide you back to

282
00:14:46,709 --> 00:14:50,189
downward facing dog when you arrive once

283
00:14:50,189 --> 00:14:51,239
again we'll bring the two big toes

284
00:14:51,239 --> 00:14:52,470
together anchor through

285
00:14:52,470 --> 00:14:55,050
left heel and inhale slide the right leg

286
00:14:55,050 --> 00:14:58,260
up high so engage through the muscles as

287
00:14:58,260 --> 00:15:00,270
you slide the leg up don't just let that

288
00:15:00,270 --> 00:15:03,420
poor hip socket do all the hoisting so

289
00:15:03,420 --> 00:15:05,490
we really engaged keeping the right toes

290
00:15:05,490 --> 00:15:08,340
down deep breath in on an exhale bend

291
00:15:08,340 --> 00:15:10,530
the right knee hug it in towards your

292
00:15:10,530 --> 00:15:12,210
heart carve a line with your nose

293
00:15:12,210 --> 00:15:14,580
towards your knee and then step it up

294
00:15:14,580 --> 00:15:17,100
into your lunge move it on the back foot

295
00:15:17,100 --> 00:15:19,590
hands come to the waistline and we loop

296
00:15:19,590 --> 00:15:21,630
the shoulders forward up and back strong

297
00:15:21,630 --> 00:15:26,490
warrior one legs cool so sink nice and

298
00:15:26,490 --> 00:15:28,920
low here and we're gonna kind of connect

299
00:15:28,920 --> 00:15:30,660
the two connect this warrior one to our

300
00:15:30,660 --> 00:15:32,760
vinyasa with the arms so we pull the

301
00:15:32,760 --> 00:15:34,230
right hip crease back we sink deep into

302
00:15:34,230 --> 00:15:36,360
that front knee we strong through the

303
00:15:36,360 --> 00:15:37,920
outer edge of that back leg and then I

304
00:15:37,920 --> 00:15:40,890
keep my heart open shoulders relaxed as

305
00:15:40,890 --> 00:15:43,290
I inhale send the fingertips out left to

306
00:15:43,290 --> 00:15:46,560
right full breath here squeezing the

307
00:15:46,560 --> 00:15:47,910
inner thighs towards the midline for

308
00:15:47,910 --> 00:15:50,820
stability and support on an exhale draw

309
00:15:50,820 --> 00:15:52,620
your palms together at your heart press

310
00:15:52,620 --> 00:15:54,150
into the ball joint of that front big

311
00:15:54,150 --> 00:15:56,870
toe lift your sternum to your thumbs

312
00:15:56,870 --> 00:15:59,510
then we'll reach behind chin to chest

313
00:15:59,510 --> 00:16:02,430
strong legs here my friends as we inhale

314
00:16:02,430 --> 00:16:06,960
rise up warrior one and exhale float it

315
00:16:06,960 --> 00:16:09,900
down pivot on the back foot and we

316
00:16:09,900 --> 00:16:12,210
release take your vinyasa same thing as

317
00:16:12,210 --> 00:16:15,180
before choose your own adventure breathe

318
00:16:15,180 --> 00:16:24,650
as you move then to downward facing dog

319
00:16:24,650 --> 00:16:27,090
where we dropped the right heel inhale

320
00:16:27,090 --> 00:16:29,370
slide the left leg up high stay

321
00:16:29,370 --> 00:16:32,490
connected and the left knee shift your

322
00:16:32,490 --> 00:16:34,590
weight forward hug it in draw your nose

323
00:16:34,590 --> 00:16:36,480
to your knee press away from your yoga

324
00:16:36,480 --> 00:16:39,060
mat with your palms then we'll step it

325
00:16:39,060 --> 00:16:40,110
up into our lunge

326
00:16:40,110 --> 00:16:42,840
I'll pivot on the back foot hands come

327
00:16:42,840 --> 00:16:44,430
to the waistline use your thumbs to

328
00:16:44,430 --> 00:16:46,200
remind you to tuck your pelvis as you

329
00:16:46,200 --> 00:16:48,090
loop the shoulders and open your heart

330
00:16:48,090 --> 00:16:51,360
and rise up so we find that strong

331
00:16:51,360 --> 00:16:53,130
connectivity in that back leg just like

332
00:16:53,130 --> 00:16:56,430
in our three-legged dog I bend my front

333
00:16:56,430 --> 00:17:03,769
knee I find my foundation then I

334
00:17:03,769 --> 00:17:05,898
they engaged my strong foundation as I

335
00:17:05,898 --> 00:17:07,699
inhale send the fingertips out left to

336
00:17:07,699 --> 00:17:12,970
right exhale hands together at the heart

337
00:17:13,209 --> 00:17:16,849
chin to chest reach behind inhale all

338
00:17:16,849 --> 00:17:20,809
the way up warrior one and exhale

339
00:17:20,809 --> 00:17:23,000
pivoting on the back foot we float it

340
00:17:23,000 --> 00:17:24,398
down awesome

341
00:17:24,398 --> 00:17:28,159
last time vinyasa shifting your weight

342
00:17:28,159 --> 00:17:30,830
forward or lowering your knees find what

343
00:17:30,830 --> 00:17:34,240
feels good here work with your breath

344
00:17:34,240 --> 00:17:37,309
and together we'll meet downward facing

345
00:17:37,309 --> 00:17:38,529
dog

346
00:17:38,529 --> 00:17:40,700
awesome work my friends take a deep

347
00:17:40,700 --> 00:17:43,460
breath in through the nose and this time

348
00:17:43,460 --> 00:17:47,809
a long exhale out through the mouth then

349
00:17:47,809 --> 00:17:49,580
bending the knees generously again we'll

350
00:17:49,580 --> 00:17:51,980
take a deep breath in on an exhale float

351
00:17:51,980 --> 00:17:53,690
up towards the front if you're feeling

352
00:17:53,690 --> 00:17:57,250
adventurous or go for a slow walk

353
00:17:57,250 --> 00:18:00,620
together we'll and forward fold this

354
00:18:00,620 --> 00:18:02,059
time take a couple breaths here to

355
00:18:02,059 --> 00:18:03,919
explore a couple options you can bring

356
00:18:03,919 --> 00:18:06,169
the palms underneath the soles of the

357
00:18:06,169 --> 00:18:08,330
feet using the toes to massage the

358
00:18:08,330 --> 00:18:11,750
wrists feels really great you can

359
00:18:11,750 --> 00:18:13,429
interlace the fingertips behind the

360
00:18:13,429 --> 00:18:14,960
calves bend the elbows left to right

361
00:18:14,960 --> 00:18:19,250
begin to deepen this tone asana maybe

362
00:18:19,250 --> 00:18:20,990
interlacing the fingertips bringing them

363
00:18:20,990 --> 00:18:25,789
to the base of the neck or hanging like

364
00:18:25,789 --> 00:18:28,270
a rag doll

365
00:18:31,970 --> 00:18:34,140
wherever you are take one more full

366
00:18:34,140 --> 00:18:38,570
breath in and use your exhale to release

367
00:18:38,570 --> 00:18:45,450
inhale lift up halfway exhale bow inhale

368
00:18:45,450 --> 00:18:48,169
reach it all the way up fingertips

369
00:18:48,169 --> 00:18:55,020
spread and exhale to your heart last

370
00:18:55,020 --> 00:18:57,630
time here we go soft knees inhale send

371
00:18:57,630 --> 00:19:00,960
the fingertips left to right exhale

372
00:19:00,960 --> 00:19:05,730
palms together at the heart inhale reach

373
00:19:05,730 --> 00:19:09,179
behind send it all the way up crawl up

374
00:19:09,179 --> 00:19:10,620
through the spine stretch stretch

375
00:19:10,620 --> 00:19:13,110
stretch and then exhale enjoy this move

376
00:19:13,110 --> 00:19:16,220
as we release forward fold so nice

377
00:19:16,220 --> 00:19:21,570
inhale halfway lift and exhale soften

378
00:19:21,570 --> 00:19:23,630
and release back down

379
00:19:23,630 --> 00:19:26,460
great from here we're gonna plant the

380
00:19:26,460 --> 00:19:29,820
palms slide the toes back come into your

381
00:19:29,820 --> 00:19:32,629
downward facing dog

382
00:19:33,470 --> 00:19:38,100
deep breath in and on an exhale slow

383
00:19:38,100 --> 00:19:40,650
descend to the knees back down we're

384
00:19:40,650 --> 00:19:42,990
going to walk the fingertips up to meet

385
00:19:42,990 --> 00:19:44,880
the tops of the thighs and it's up to

386
00:19:44,880 --> 00:19:46,470
you if you want this kind of yoga for

387
00:19:46,470 --> 00:19:48,630
the feet moment you can stay on the feet

388
00:19:48,630 --> 00:19:52,710
like so if that is not comfortable for

389
00:19:52,710 --> 00:19:53,190
you today

390
00:19:53,190 --> 00:19:55,200
you can stay lifted tops of the feet

391
00:19:55,200 --> 00:19:57,000
press into the earth and we tuck the

392
00:19:57,000 --> 00:19:59,909
pelvis in option three which is just a

393
00:19:59,909 --> 00:20:01,049
little bit more advanced and I want you

394
00:20:01,049 --> 00:20:02,400
to be really mindful if you're new to

395
00:20:02,400 --> 00:20:03,960
the practice just be really careful in

396
00:20:03,960 --> 00:20:06,419
your knees option three would be to come

397
00:20:06,419 --> 00:20:09,659
into Verona a hero pose you can bring a

398
00:20:09,659 --> 00:20:11,970
block between the ankles or you can just

399
00:20:11,970 --> 00:20:14,850
snug your booty down in there Hale and

400
00:20:14,850 --> 00:20:16,650
bring the fleshy part of that calf to

401
00:20:16,650 --> 00:20:21,720
the side so we are coming into a hero

402
00:20:21,720 --> 00:20:24,750
variation essentially so we might be

403
00:20:24,750 --> 00:20:28,620
here sitting up nice and tall pressing

404
00:20:28,620 --> 00:20:31,409
into the tops of the feet we might be on

405
00:20:31,409 --> 00:20:33,360
a block or both guys if you're wanting

406
00:20:33,360 --> 00:20:36,539
to grow growver asana this is a great

407
00:20:36,539 --> 00:20:40,770
place to be or again we can just come

408
00:20:40,770 --> 00:20:42,440
simply to

409
00:20:42,440 --> 00:20:46,130
the toes we're here okay plenty of

410
00:20:46,130 --> 00:20:47,330
options you know I just want to take

411
00:20:47,330 --> 00:20:50,150
care of everybody okay so I'm gonna go

412
00:20:50,150 --> 00:20:52,010
in and use this blog and come into a

413
00:20:52,010 --> 00:20:54,830
little supported hero so wherever you

414
00:20:54,830 --> 00:20:56,120
are and you don't you don't have to feel

415
00:20:56,120 --> 00:20:58,490
stuck in one you can mix and match we're

416
00:20:58,490 --> 00:21:04,060
gonna come to that beautiful open heart

417
00:21:04,060 --> 00:21:06,560
and we're going to move with the breath

418
00:21:06,560 --> 00:21:12,430
here really challenging ourselves

419
00:21:12,430 --> 00:21:15,860
letting the breath again fuel the

420
00:21:15,860 --> 00:21:17,330
movement as we inhale send the

421
00:21:17,330 --> 00:21:21,320
fingertips out left to right exhale

422
00:21:21,320 --> 00:21:24,760
hands together at the heart

423
00:21:24,820 --> 00:21:28,070
chin to chest reach behind inhale lift

424
00:21:28,070 --> 00:21:32,480
up exhale keep the heart lifted as you

425
00:21:32,480 --> 00:21:35,360
float the fingertips down we're gonna do

426
00:21:35,360 --> 00:21:37,160
is three more times just moving with the

427
00:21:37,160 --> 00:21:47,740
breath here we go chin the chest

428
00:21:52,539 --> 00:21:55,070
might connect to that mucho you breath

429
00:21:55,070 --> 00:21:58,360
here that ocean sound

430
00:22:03,760 --> 00:22:07,480
chin to chest reach behind

431
00:22:13,539 --> 00:22:16,909
and last time here we go smoothing out

432
00:22:16,909 --> 00:22:19,659
all the hard edges

433
00:22:38,000 --> 00:22:40,770
after your final exhale here just let

434
00:22:40,770 --> 00:22:42,630
the fingertips rest gently at your sides

435
00:22:42,630 --> 00:22:45,480
or palms gently on the tops of the

436
00:22:45,480 --> 00:22:47,940
thighs close your eyes and find

437
00:22:47,940 --> 00:22:50,510
stillness

438
00:22:50,990 --> 00:22:53,880
notice how the deep breathing and this

439
00:22:53,880 --> 00:22:57,840
synchronicity can change your mood just

440
00:22:57,840 --> 00:23:00,379
notice how you feel

441
00:23:09,149 --> 00:23:11,879
then we'll bat the eyelashes open really

442
00:23:11,879 --> 00:23:13,529
nice everyone if you feel like you're in

443
00:23:13,529 --> 00:23:16,950
a calm you know state of meditation you

444
00:23:16,950 --> 00:23:18,659
might stay there longer instead of

445
00:23:18,659 --> 00:23:21,330
transitioning here so just again

446
00:23:21,330 --> 00:23:22,950
offering up a little playtime otherwise

447
00:23:22,950 --> 00:23:26,929
we're going to transition slowly to our

448
00:23:26,929 --> 00:23:31,259
buttocks you might take a forward fold

449
00:23:31,259 --> 00:23:34,009
here if your legs need to stretch out or

450
00:23:34,009 --> 00:23:35,399
mm-hmm

451
00:23:35,399 --> 00:23:41,639
you might come straight to flat back so

452
00:23:41,639 --> 00:23:43,440
I really like telling people what to do

453
00:23:43,440 --> 00:23:44,820
but what I'm trying to do here at the

454
00:23:44,820 --> 00:23:47,849
30-day home practice is really encourage

455
00:23:47,849 --> 00:23:49,559
you and invite you to really listen to

456
00:23:49,559 --> 00:23:52,529
your body and empower you to kind of do

457
00:23:52,529 --> 00:23:56,279
this on your own as well so right now

458
00:23:56,279 --> 00:23:59,759
you could be meditating in hero pose for

459
00:23:59,759 --> 00:24:01,379
the rest of your practice you might be

460
00:24:01,379 --> 00:24:02,820
stretching your legs out

461
00:24:02,820 --> 00:24:04,859
or you might be here hugging the knees

462
00:24:04,859 --> 00:24:08,009
into the chest closing your eyes and

463
00:24:08,009 --> 00:24:17,940
asking your body what do I need next I'm

464
00:24:17,940 --> 00:24:19,979
gonna slide my hands to the inner arches

465
00:24:19,979 --> 00:24:21,450
coming into a little stirrup posture

466
00:24:21,450 --> 00:24:24,269
here or happy baby really pressing the

467
00:24:24,269 --> 00:24:25,979
soles of my feet up towards the sky and

468
00:24:25,979 --> 00:24:27,570
then gently finding a little opposition

469
00:24:27,570 --> 00:24:32,129
as I draw my shoulders down breathe here

470
00:24:32,129 --> 00:24:33,779
breathe into the hips this should feel

471
00:24:33,779 --> 00:24:35,909
amazing in the spine and the chest and

472
00:24:35,909 --> 00:24:39,139
the shoulders lengthen the tailbone down

473
00:24:39,139 --> 00:24:41,639
and you might even close your eyes here

474
00:24:41,639 --> 00:24:45,389
breathing deep into the hip creases even

475
00:24:45,389 --> 00:24:49,459
massaging your heels with your thumbs

476
00:24:50,059 --> 00:24:52,799
close your eyes trust the moment

477
00:24:52,799 --> 00:24:56,779
wherever you are and breathe deep and

478
00:24:57,710 --> 00:25:00,059
you can play here you might straighten

479
00:25:00,059 --> 00:25:03,119
the legs one and then the other you

480
00:25:03,119 --> 00:25:06,960
might transition into a twist you might

481
00:25:06,960 --> 00:25:09,149
draw a couple circles with the knees one

482
00:25:09,149 --> 00:25:10,080
way and then

483
00:25:10,080 --> 00:25:14,789
the other choreograph your own dance

484
00:25:14,789 --> 00:25:17,370
here be really mindful listen to your

485
00:25:17,370 --> 00:25:20,340
body keep it soft and easy and then

486
00:25:20,340 --> 00:25:22,890
together we'll meet in soup to baddha

487
00:25:22,890 --> 00:25:29,669
konasana so I like to offer suggestions

488
00:25:29,669 --> 00:25:31,529
and I really love it when you break the

489
00:25:31,529 --> 00:25:33,269
rules you know like oh I loved here oh

490
00:25:33,269 --> 00:25:34,529
I'm gonna stay there and meditate and

491
00:25:34,529 --> 00:25:40,590
pause the video now peace Adrian or we

492
00:25:40,590 --> 00:25:42,000
could stick together you know each day

493
00:25:42,000 --> 00:25:44,519
is different so maybe you're in swoop

494
00:25:44,519 --> 00:25:46,730
tabata Kinison with me reclined cobblers

495
00:25:46,730 --> 00:25:50,669
pose hands are gonna rest gently on the

496
00:25:50,669 --> 00:25:52,830
belly here and I'm just letting a little

497
00:25:52,830 --> 00:25:55,169
bit a little bit of gravity do the work

498
00:25:55,169 --> 00:25:58,919
here little Yin practice to finish today

499
00:25:58,919 --> 00:26:01,080
letting the soles of the feet kiss

500
00:26:01,080 --> 00:26:03,179
together you might pillow the head with

501
00:26:03,179 --> 00:26:07,710
a blanket or a towel I begin to soften

502
00:26:07,710 --> 00:26:10,740
the breath you can slide the legs out to

503
00:26:10,740 --> 00:26:12,450
shavasana here opening through the arms

504
00:26:12,450 --> 00:26:14,279
or I'm gonna stay here a little bit

505
00:26:14,279 --> 00:26:20,850
longer today relaxing the weight of my

506
00:26:20,850 --> 00:26:25,039
body completely and fully into the mat

507
00:26:27,299 --> 00:26:30,100
thank you for sharing your commitment to

508
00:26:30,100 --> 00:26:31,539
your practice with me

509
00:26:31,539 --> 00:26:34,450
I believe it truly is an awesome act of

510
00:26:34,450 --> 00:26:37,059
self-love so good work everyone

511
00:26:37,059 --> 00:26:40,480
tomorrow we turn 21 yay bringing it

512
00:26:40,480 --> 00:26:44,649
drunk and cat cow drunken love I'll see

513
00:26:44,649 --> 00:26:45,129
you then

514
00:26:45,129 --> 00:26:49,230
take good care of yourself namaste

515
00:26:53,070 --> 00:26:59,109
[Music]