hey guys welcome to 30 days of yoga with

Adriene I'm Adriene and its day 21

yay congratulations I hope you're

feeling good today and if you're not

you're feeling tired we have a nice

revitalizing practice for you so let's

get started

all right today we're going to begin in

a cross-legged position with the palms

together at the heart take a second to

just wiggle it out settle in and then

see if you can come to a stillness

actually today as we begin to focus on

the breath we might close the eyes here

and just tuck the chin into the chest

slightly and use this attention on the

breath to kind of soften out any places

in the body that might be clenched the

shoulders the buttocks the hips even

through the fingertips soften and use

the breath to just spread awareness

throughout the body use the exhalation

to relax in any place that you might be

holding you might take this moment to

remember your intention why you

committed to this 30 days of yoga and

why you show up on your mat each day to

do the work to explore find that sense

of wonder curiosity in your practice

keep breathing deep and you don't need

to look at the video here just to slowly

draw your chin to your chest bow your

head to your heart or your hands here in

prayer and breathe into the back of the

neck shoulders are relaxing down again

with every exhale we have an opportunity

to just soften and release into the

moment take a couple more nice full

breaths here on your own

and we'll slowly bat the eyelashes open

and lift the head up lengthening through

the crown of the head nothing fancy here

we're just going to release the

fingertips and reach them all the way up

breathing into the armpit chest here

opening the heart drawing down through

the shoulders and the tops of the thighs

inhale in and exhale dial your heart

towards the left just a nice seated

twist here right palm to the left knee

we keep sitting up nice and tall

so if you feel like you're rounding

through the spine you might lift the

hips up tall here and we breathe

connecting to the breath we're on day 21

y'all so we're going a little bit deeper

and you can use your breath to explore

what that means for you so if you're

getting bored or you're not sure you can

fit in the the duration of this video

today you're here now so just trust make

the most of it breathe deep lift your

heart whew you just got brighter in here

and the sun is shining see yoga works

just kidding and then we'll slowly

release the center and once again inhale

reach it up press down through the sit

bones come into a nice presence here

full body awareness and then we'll move

to the other side

find your breath relax your shoulders

keep your heart lifted and then dial the

heart back to Center

awesome take a look at your hands maybe

rub them together if you're feeling

chilly in your house or wherever you are

maybe take a couple wrist rotations and

then we'll take the hands behind lift

the legs up and just do the same thing

with the feet just rotating the ankles

wiggling the toes if you want to bring

this into your car you can do this by

grabbing your ankles and doing it like

this where in my crazypants today

actually thought okay it's day 21 and 21

your drinking age in in us and he's kind

of like my brain is wild and I was

always a very imaginative child so deal

with it I'm just kidding okay then we'll

cross the ankles and with this awareness

of the feet and the hands I'm gonna dive

forward onto all fours take the knees

nice and wide

big toes kissed together here and we'll

walk the palms out send it back extended

Child's Pose active arms down here

really melting the heart forehead kisses

the mat and I'm gonna start to sway a

little left to right

whew find your breath if you feel any

pinch in the shoulders at all take

responsibility for your happiness your

body find what feels good

so make adjustments when you feel

pinches or when you feel anything that

doesn't feel good empower yourself to

make those self adjustments so it might

be bringing the palms a little bit wider

so the shoulders have more space

maybe not lowering the head just yet so

just notice where you are today and then

when you have your groove going commit

to your breath we're gonna inhale take

the shoulder girdle to the left and come

forward all the way pressing up out of

the hands find this extension from the

crown of the head to the tip of the

tailbone and then keep it moving press

into the tops of the feet and we come

around the right side and back through

Center and then reverse it to the right

we go

inhale come forward find your breath and

exhale around and back now we're going

to keep this going but I encourage you

to keep this articulation that we do in

cat-cow this this sort of articulation

through the spine see if you can find

that here as we move in circles for what

I like to call a little drunk cat cow so

what are you drunk on today and don't

say whiskey what are you drunk on drunk

on love wonder curiosity what's your

practice going to indulge in today

length ease trust love just

determination sticking with it

so you might close your eyes now we're

gonna move in circles here lingering in

the places that feel like they need a

little extra love if you find a catch

you might rock through that patch

breathing into the shoulders the hips

the buttocks if you find that it just

feels best to be in this extended

Child's Pose here maybe just finding

subtle body movement then there you are

so a little bit of playtime here again

ask yourself what are you going to

imbibe on all right let's take two more

breaths here wherever you are and then

we'll make our way back to all fours

walking the knees underneath the hips

specifically sorry and the wrists

underneath the shoulders curl the toes

under we're gonna walk the fingertips

back just for a quick Yoga for the feet

moment deep breath in and long breath

out maybe taking a couple neck circles I

just notice that that person

and then I'm gonna come off the toes and

come back to all fours taking a second

to check in with my core in hovering cat

or this hovering tabletop position so

inhale in exhale press away from the

earth and we lift the knees so just

notice how this grows with practice when

I used to do that when I first started

this I was like oh so now I can find an

ease here that's quite miraculous

actually to tell you the truth so just

be in the moment take one more breath

wherever you are and remember your neck

is an extension of the spine so gaze is

straight down shoulders draw back and

then we release awesome curl the toes

under once again this time walk the

fingertips the palms forward and we'll

send her up downward facing dog keep the

knees bent generously here today well

straighten them out and just a bit so

really breathing stretching into the

side body here staying nice and aware in

the shoulders again make those self

adjustments working to either draw all

the wrists in line with the shoulders or

maybe giving yourself a little bit of

space rotating the biceps towards the

front edge of your mat so a little

playtime here breathe deep and then

we'll keep this generous bend in the

knees and slowly walk forward so keep

the knees bent we'll come up to a

forward fold nice generous bend in the

knees really stretching into the back

body and relaxing the weight of the head

over

keep the knees bent bring the right

fingertips to the centerline and inhale

let's open up through the left wing so

I'm gonna draw my shoulders away from my

ear sir so create space between the

earlobes and the tops of the shoulders

as you inhale left arm up then nice and

easy straighten through the left leg

maybe you keep both knees bent here

that's okay or maybe you straighten then

we'll slowly soften both knees come back

to Center and take it to the other side

keep both knees bent at first we open up

through the right wing heart spiralling

towards the right side of your room

shoulder blades sliding down towards the

base of the spine and maybe I keep my

knees bent here or maybe I straighten my

right leg just go a little deeper maybe

taking the gaze up or keeping it

wherever feels most supportive in the

neck so working at all different levels

here trying to make sure we're all

taking good care of ourselves take a

deep breath in and exhale release

awesome

inhale lift to your flat back position

no need to rush keep it nice and slow

here is we ease into our practice pull

the elbows back find extension through

the spine crown of the head reaches

towards the front tailbone reaches

towards the back deep breath in and on

your exhale stay true to your breath

slide it down so I try to leave you a

lot or a little a little or a lot of

wiggle room in these videos to really

stay true to your breath so in our last

leg of our 30 days really pay attention

to your breath here we go

slowly rolling up tuck your chin into

your chest enjoy this move close your

eyes

visualize what's going on in your body

in your spine we'll come into Mountain

Pose drawing the palms together at the

heart once again inhale in press into

your feet and exhale bow your head to

your hands breathe into the back of your

neck again with every inhale fill the

body with air make space fill it up and

then with every exhale find places where

you can maybe ground down soften release

whether it's shifting the weight

onto your heels spreading awareness of

the soles of your feet

maybe you connect to that inner spiral

the tops of the thighs spiraling in and

out towards the back edge of your mat

tucking the pelvis so a little subtle

body exploration here don't forget about

your breath I'm gonna be on you about

that deep breath because I really want

you to drop in to the pranayama here and

our last leg of our experience

supporting our bodies with this

beautiful tool of the breath a slight

force something that we all share that

we all have in common no matter where we

live it's so cool this pulse so just

take a couple more moments here on your

own to breathe and to connect awesome

then we'll find a soft bend in the knee

joints and with a lot of love we'll

inhale reach the fingertips all the way

up full body stretch here take your

right hand and grab your left wrist and

we're just going to stretch on over

towards the right really breathing into

the left side body here toes are

pointing forward draw your right

shoulder underneath so you can lift your

heart so we kind of come to this

collapse pose here because we're trying

to come into the shape but stick with

the sensation over the shape so you

might not even go as far and then we'll

switch reach up and take it to the

opposite side again this time the left

shoulder draws underneath we press into

both feet maybe smile inhale in and

exhale we'll come back to Center and

take it on down forward fold

great take your feet a little bit wider

than hip-width apart here toes pointing

forward

then I'm going to walk my fingertips

towards the left I can bend the knees

generously or I can keep them straight

working on creating space in the backs

of the legs here so again working at all

different levels if your fingertips

don't reach the floor at all use gravity

here to breathe into that

right side body hang here also a little

connect on the leg it's fine just

careful not to this is a great note in

the whole practice is we never need to

be putting any extra pressure on our

delicate knee joints so that goes for

triangle and just a couple other

balancing postures release through

Center take it to the right it's working

on all different levels here look even

if you had a chair here like I have this

bench here great I can really breathe in

to the left side body press into both

feet evenly

one more breath and use your exhale to

come back to Center mm-hmm awesome

inhale halfway lift if you can stay nice

and wide here let the sit bone spread

here shine your heart forward find that

extension and then you might even drop

the fingertips down to come up here

breathing deep knees can be bent so I'm

trying to draw my ribcage in my navel up

and create one line from the crown of

the head to the tip of the tailbone full

body strength here press into your feet

one more breath crew and then exhale

release awesome shake the head yes and

no and then we'll walk the feet back to

hip-width apart or flush together cool

fingertips come in that I'm gonna slide

the right toes back come to my low lunge

right knee comes on to the earth and I

inhale reach the fingertips up high

exhale floating the fingertips down to

the waistline and just take a second

here to check in with the legs and find

balance and stability you can come on to

the top of that back foot if it feels

good

if you're craving more hips today you

might find a couple gentle pulses just

make sure that this front knee is not

going beyond those toes stay nice and

mindful again focus on the sensation

over the shape and all will be well

alright one more time wherever you are

we find integrity connect to your

foundation in inhale reach the arms up

deep breath in then exhale release plant

the palms curl the back toes under step

the left toes back to plank find a

little movement here press away from the

earth so if the shoulder blades and the

hips are collapse we need to press

away from the earth find that resistance

that yielding energy as we lift up now

we can lower the knees here or keep them

lifted I'm gonna go knees then bend the

elbows come to my chest and then my chin

you can also slide all the way down to

your belly or you can practice

chaturanga to updog right away as we

inhale finding a gentle backbend here

and exhale to downward facing dog

beautiful step the right leg up all the

way come to your low lunge left knee

comes down

and we explore a little bit here finding

our footing and then when you're ready

inhale fingertips all the way up deep

breath in here and exhale hands to the

waistline take a second to just really

connect right hugging the inner thighs

to the midline making sure I am maybe

finding a little awareness in the torso

here so I'm not spilling my guts

literally and out but coming into

awareness here I can press into the top

of that back foot pull the right hip

crease back and then let's inhale reach

the fingertips up take a deep breath in

and exhale release great I'm gonna once

again curl the back toes under slide it

back to plank and again find a little

vinyasa here so we can do knees chest

and chin we can do lower all the way

down to the belly lift up boot on gossin

or chaturanga to on an exhale take it to

your down dog deep breath in and long

breath out bend the knees hop it up

towards the front edge of your mat or go

for a nice slow walk feet together this

time as we inhale lift up halfway exhale

soften and release back down bend the

knees generously sit bones back towards

excuse me down towards your mat and we

reach the fingertips forward up and back

engage torso katana here for one full

breath cycle in

and now shhh press into the feet inhale

rise all the way up exhale hands to your

heart awesome jobs job my friends got

excited awesome job my friends it was

like I looked someone in the eye by

looking to the camera mm-hmm hey great

job take a second here to just smile and

take a load off notice how you feel

notice fear just kind of waiting for the

end of the video or like I have so much

stuff to do just so you can drop in give

yourself this time you absolutely

deserve it and it's going to benefit

whatever else you have on your plate

today all right it's gonna make it

softer smoother more light I think so

diving in for a little more exploration

finding that curiosity and wonder within

our practice here we go inhale reach it

up take up space exhale diving forward

soft knees inhale lift and lengthen

exhale fold plant the palms this time

step or hop it back to plank

we pedal it up slowly lower down

your version inhale to a gentle backbend

Cobra or updog and exhale downward

facing dog

beautiful my friends take a deep breath

in and a long breath out great drop the

left heel slide the right leg up then

we're gonna step the right foot all the

way up and into our lunge once again low

lunge inhale reaching up and this time

we're going to kind of pulse so maybe

you did this before on one side and then

the other but now we're gonna do it

together really pulsing in and out of

Crescent so I'm using the top of my back

foot for stability here I can do this

with hands on the waist breathe breathe

breathe and then when my hips shift

forward this time I'm going to tilt my

torso plant my left palm next to the

the arch of my right foot and inhale

open up through the right wing as I open

up through my right arm I'm gonna

squeeze my left knee in towards Center

breathe here to take it to the next

level I might curl the back toes under

and lift that leg I can also take a bind

or something else here find your breath

wherever you are breathe into your lower

belly as you twist it out

awesome release back to Center plant the

palms and take a vinyasa or a rest in

Child's Pose so the point is we're

coming together for 30 days of yoga so

stick to your sensations listen to your

body it is possible I think for us all

to be empowered and happy together we'll

meet in downward-facing dog take your

time getting there no rush when you

arrive drop the right heel slide the

left leg up and we'll step it up and

into our lunge take it low right knee

comes to the earth and again we pulse

here in and out fingertips can reach up

towards the sky or we can keep them on

the way slime notice as you move how I

hike the legs kind of want to give up on

you so find the integrity of hugging

into the midline maybe slowing it down a

little bit and that's really where the

transformation occurred I think it's

just kind of slowing it down and taking

the full body and spirit along for the

ride cool on your next sinking in we'll

release the right hand to the mat and

you'll find your twist on the other side

so again we can keep that back knee on

the ground as you open up through the

left wing hug in with the left knee and

find your twist beautiful beautiful if

you want to curl the back toes under and

lift that back leg do so now strong legs

strong body lots of integrity

really nice attention to detail here as

you breathe pulling the left hip crease

back one more breath here long beautiful

neck and then we release back down

awesome take your vinyasa or your rest

plant the palms slide the toes back and

we breathe together we'll meet and

downward facing dog bend the knees

generously and hop up towards the front

edge of your mat or go for a nice slow

walk together we'll meet forward fold

feet together give yourself a little bit

of space between the heels just about a

thumbprint worth of space well bend the

knees generously and one more time

inhale drop the sit bones down low reach

the fingertips forward loop it asana

again if you feel a pinch in the

shoulders give yourself more space dial

the pinkies down biceps up towards the

sky

maybe sink down a little lower if you

want to deepen your practice breathe

breathe breathe and the sit bones back

you might lift the toes to check in with

your weight distribution one more breath

here and then press into the feet and

reach it up tall exhale hands to your

heart take a load off

oh notice how you feel I definitely feel

like I just stirred the pot in my body

and last time through we Bend the knees

inhale reach it up exhale diving forward

inhale halfway lift and on an exhale

slide it down fingertips come to the mat

I'm going to slide my left toes back

pivot on the back foot this time bend

that front knee and I'm gonna open up

into warrior two so I'm just gonna play

in warrior two a little bit here

tomorrow we're gonna flow and warrior

two so I want us to kind of come here

especially for those who are new to the

practice and really reconnect to the

foundations of warrior two so my front

toes are pointing forward left toes are

pointing towards the front left corner

of the mat or the room and I want you to

take is just a couple of organic moments

here to stretch maybe pulse in and out

of that front leg notice where the

pelvis is whether it's sticking out or

if we're able to connect through the

legs and lengthen the tailbone down

tucking the pelvis maybe you're here and

you're working on your breath shoulders

energy radiating out through the

fingertips charge your left inner thigh

let's take a couple more breaths here

pulling the right hip crease back so the

legs are strong strong strong keep the

heart lifted then we're gonna press into

the right foot turn the right toes in so

it takes a little bit of finagling with

the right right toes hands come to the

waistline here let's give our arms a

break as we transition to the other side

so left toes out right toes are turn

towards the front right corner of the

room or the right corner of your mat and

I begin to sink and a little deep so

front arch is possibly in line with the

excuse me front heel is possibly in line

with the back arch and or maybe not

maybe you're a little bit wider so check

it out full awareness we'll start at the

feet travel up working on bending this

front knee eventually getting this front

knee parallel to the earth another day

paying attention to this hugging the

squeezing but also this lengthening down

through the tailbone to go a step

further before tomorrow's practice you

can check out the foundations of yoga on

warrior 2 otherwise you know it's not

really necessary homework because we're

doing it now checking in and then we're

going to spend a couple breaths here so

we're not holding or working within the

posture going to our checklist once you

feel like you got it you might take your

focus off the video and take it way out

beyond your left fingertips any strong

Drishti coming into a deep audible

breath may be a new joy a breath

relax your shoulders and then we'll

press into that left foot to come back

turn the left toes in hands can come

down as we shimmy the feet just a little

bit in mm-hm

so just a little bit wider than the

shoulders great two big toes turned

together

I'm going to inhale in hands come to the

waistline and exhale forward fold nice

wide legged legged forward fold mmm

standing wide legged forward fold you

might adjust your stance here you might

release fingertips or palms to the mat

you might walk your palms in line with

the arches of the feet if you're working

to deepen the practice and even further

we'll hug the elbows in square them off

and bring the crown of the head to the

earth I'm just giving you something to

look forward to so if you can't do that

yet don't worry about it can you stay up

on a block here or the fingertips

breathe into the legs enjoy your

practice we're almost done really nice

strong practice today this is a good

headstand prep for those who are

interested and there's also a video on

that of course breathing deep standing

wide legged forward fold videos one of

my faves so good and so many therapeutic

benefits to come out I'm gonna slowly

unravel coming to my fingertips and I'm

actually gonna soften through the knees

and heel-toe heel-toe my feet all the

way underneath me great then toes are

gonna turn out I'm gonna slowly come

into malasana or a variation actually of

garland pose so your heels might be up

here no prob you might find a little

movement more like a froggy position

here if you can settle in you might come

to a blanket or a block here you can put

blanket underneath the heels and bring

the palms together squeeze the legs in

towards the arms press the elbows in

towards the legs everyone last time

wherever you are bow your head

your hands to your heart mind

intelligence bowing to the body

intelligence in the heart breathe into

the back of the neck and then we'll

slowly release coming to seated bring

the hands behind the thighs and slowly

connect to your core as you roll it down

at this point if you wanted to add a

little boat practice or navasana or

maybe some some yogi bicycles this would

be a good time to add this to your

practice today but if you're ready to

roll it all the way back down to a

restorative place join me we'll come to

flat back and hug the knees in towards

the heart so again if you're adding a

little ABS right now do it this is what

this is about again inspiring you to

maintain a home practice so do your

thing

otherwise we'll come here give ourselves

a nice big hug some of the fingertips

left to right find it gentle recline

twist left to right left to right and

then we'll slowly slide the legs out

take a deep breath in as you reach the

arms up full body stretch then exhale

arms resting gently at your sides so we

come into our final posture if you're

doing abdominals you might start to wind

it down here

and if time allows stay here breathing I

think the body rest completely and fully

into the man rock on my friends

beautiful work I'll see you tomorrow

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you

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