hello my friends welcome to 30 days of
yoga with Adriene I'm Adriene and its
day 22 let's get started okay so today
we're going to begin on all fours and
I'm going to drop my elbows where my
hands are underneath the shoulders I'm
going to keep them in line with my
shoulders so they're gonna want to come
out or sometimes I go in and same thing
with the wrists I have to railroad
tracks here you with me and then I'm
gonna walk my knees back in a straight
line melting my heart back bringing my
forehead to the earth or I can even grab
a blanket or a block and just bring the
earth up to me here so I'm gonna stay
here for a couple breaths tuning in
settling into my practice for today with
a nice heart opener with the support of
my mat of the earth shoulders stretching
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pelvis tilting up towards the sky
it's notice what's going on with your
toes if they've come in or go out see if
you can keep a nice awareness through
the fingertips and toes then once you
feel like you got the the posture close
your eyes and bring your awareness to
the breath
heart to earth pose on a hot that
awesome really beautiful posture and
I'll take one more deep breath in here
and use my exhale to transition up and
out so drawing the navel in so really
connecting to my abdominals as I make
this transition all the way back up I'm
gonna walk the knees in walk the palms
underneath the shoulders and take a
little cat-cow
so tilting the pelvis finding what feels
good here you know what to do so you can
close your eyes draw your attention
inward and keep focusing on the rest
might send the hips a little left to
right
then we'll curl the toes under walk the
palms out just a hair and send it up
downward facing dog pedal it out here
keep the knees soft stretch it up maybe
move in a way that will create space and
link in the side body while still
focusing on melting the heart back just
like we did in our heart to earth pose
check in with the feet find nice long
breaths in and out
then soft knees as we go for a nice slow
walk up towards the front take your time
together we'll land and forward fold
grab the elbows Rock a little side to
side then release the arms and inhale
halfway lift palms come to the tops of
the thighs here as we pull the elbows
back and we connect to that beautiful
line that done the Sanskrit for stick or
staff crown of the head to the tip of
the tailbone and then on your exhale
slide it down nice and slow it will roll
it up nice and easy
loop the shoulders find that beautiful
lift in the sternum or the heart and we
come into Mountain Pose
find your breath now if we can be
hip-width apart here we're going to
stand for just a little bit we're gonna
work on synchronizing the movement to
the breath and the breath to the
movement also just bringing a little
energy to our day in a nice and easy way
so here we go I inhale send the
fingertips out left to right take up
space where not doesn't like really
embodying a nice presence here with the
brows as we inhale reach it up exhale
float it down keep the heart lifted
inhale reach it up like you're making a
big snow angel and exhale float it down
now really see you can go off my rhythm
here and take to your own rhythm see if
you can really match the breath to the
movement and movement to the breath let
the breath be the fuel for the movement
inhaling as you rise up exhaling
floating it down
when you get bored of that ask yourself
what you're doing with your neck you
might track your fingertips with your
nose all the way up and all the way down
keep it going
now when you get bored of that you can
add a toe lift or a heel lift coming on
to the toe excuse me as you inhale
keep it going explore
and wherever you are we're gonna do one
more full breath awesome
interlace the fingertips now behind you
might walk the feet together or you can
keep them hip-width apart whenever it
feels most yummy and we'll draw the
knuckles down in a way opening up
through the chest lengthen the tailbone
down breathe deep as you draw the
knuckles out and away inhale in Bend the
knees on your exhale float it down
fingertips knuckles gonna go up and
overhead
don't press or force it just let gravity
do the work here softening the neck
breathe inhale in on an exhale with
control release the arms fingertips
release to the mat inhale halfway lift
your version so palms on the thighs
shins you keep those fingertips on the
mat and then exhale we fold awesome my
friends step or hop it back to plank
don't panic top of a push-up we're gonna
bend the elbows lower down halfway then
inhale lift up two more just like that
you can lower the knees then the elbows
pull back chaturanga push-ups and then
press up only one more you got this keep
the gaze forward here pull the elbows
back and then press up awesome send it
to downward facing dog
crew deep breath in warming up the body
as you take a long cleansing breath out
drop the left leg excuse me drop the
left heel mm-hmm I went into my satanic
voice there sorry
chop the left heel inhale lift the right
leg high and step it up into your
runners lunge nice low lunge breathe
deep here loop the shoulders inhale make
sure that front knee is stacked over the
front ankle as you let your heart shine
forward and we'll plant the palms slide
the right toes back and again we repeat
pulling the elbows back three chaturanga
push-ups one looking
for I'm lowering my knees here you can
too you can cross the ankles too here we
do - oh yeah strengthening the arms
preparing for tomorrow's practice and
pulling back awesome you can take a rest
here and extended Child's Pose or go
straight to downward facing dog
deep breath in and deep breath out let's
send the sit bones up meet our friends
and downward facing dog and again deep
breath in and deep breath out this time
drop the right heel inhale lift the left
leg high and on your exhale send it up
into your runners lunge
breathe stretch the legs find your
alignment and open your heart towards
the front of the room the front of your
mat breathe deep awesome this time rock
the back foot up to meet the front
forward fold maybe grabbing the legs
here maybe bending the knees as
generously as you need to and then on
your next breath inhale halfway lift
find that extension and then on your
exhale slide it down send the fingertips
left to right maybe back a bit as we
open the chest and shoulders we rise all
the way up full body stretch and exhale
hands to the heart
great inhale reach the fingertips up
overhead exhale diving forward enjoy
this move
notice how my knees are always soft
buoyant inhale even here not walking
halfway lift and exhale really plant the
palms step or hop it back to plank
you can skip these chaturanga push-ups
here or you can lower the knees or keep
them lifted to tend the gaze forward and
three more this is the last three so you
can do it one two pressing into all ten
knuckles and three great this time after
three we're going to lower all the way
down to the belly walk the fingertips
off the mat pull the elbows up you miss
me and then we'll press into our
foundation to inhale lift up baby Cobra
no need to come here right away what
will work we'll work on this so it took
me a long time to find that space so you
might just be here pressing into the
favorite wherever you are take one more
breath in inflate and then exhale to
melt it down awesome palms come
underneath the shoulders we curl the
toes under two options you can come to
all fours then slide it up down dog for
more strength building press up to that
top of a push-up and then send it to
downward facing dog
deep breath in and long exhale out great
and both knees find a little buoyancy
and let's just for fun play with this
hop or this float up towards the front
connect to that mula bandha and that
booty on Abunda that upward current of
energy through the pelvic floor and that
navel to spine connect as you inhale
look forward exhale float to the top
inhale halfway lift and exhale bow
inhale reach all the way up palms kists
overhead and exhale down to the heart
maybe take a second to work out any
kinks in the neck and the shoulders and
reconnect to your breath the
we'll come back to Center find those
soft knees and inhale reach it up
fingertips kiss up overhead follow your
breath all the way down inhale halfway
lift and exhale soften and release back
down
awesome plant the palms get the dog hair
off of your mat excuse me and then we'll
step the toes back come into our plane
and shift our weight forward slowly
lower all the way down on the belly or
inhale chaturanga to updog so we're
either here we're here an up dog and
then together we'll send the sit bones
up and back downward facing mat drop the
left heel inhale slide the right leg up
high take a second here to square the
hips press into both palms evenly then
we'll send the right leg all the way up
by squeezing the right knee up in
through the course so just a little
Court check-in as we make this
transition oh great then I'm going to
pivot on the back foot keep that front
knee bent and spiral all the way up into
veer Vajrasana to pull the pinkies back
find your footing
we'll just explore the legs here nice
and strong top of the left thigh spirals
out top with the right things spirals
out pulls back excuse me
top of the right thigh spirals out top
of the left thigh spirals in excuse me
and we sink in deep find your breath
then today we're gonna strain that front
leg as we send the right fingertips
forward up and back so often we practice
this with the the front knee bent today
we're gonna straighten both legs
find lengthen the right side body and
then tilt all the way forward into your
triangle and careful not to place any
pressure on that right knee draw the
shoulders away we may be here maybe here
here here breathing into the left side
body open your heart draw your right
shoulder under and then we'll soften
through that right knee come back to
warrior two
great slowly drop the left fingertips
down to come up we come into high lunge
for one full strong buoyant breath and
then on an exhale cascade it all down
plant the palms slide the right toes
back if you ever want to sneak in those
three chaturanga push-ups here you can
just to add more otherwise we'll slowly
lower all the way onto the belly and
again take the fingertips off the mat
lift the elbows up press into your
foundation strong and inhale we lift up
open your heart
maybe you press up a little bit higher
this time finding what feels good
using the exhale to release and we make
our transition back up to down dog you
can come to all fours or come to that
top of a push-up and send it back nice
work my friends let's do the same thing
on the other side dropping the right
heel sliding the left leg up square
those hips press into both palms evenly
then connect to your core as you make
this transition squeezing your left knee
all the way in and up through into your
lunge tape it on the back foot keep that
front knee bent as we open all the way
up into our warrior two on the other
side so I have a really strong
connection to the outer edge of that
back foot I'm tucking the pelvis finding
that sit bone to heel connection here
and then there is a bit of confusion
about this back leg so I want to open I
want to spiral the inner thigh towards
the back edge of the mat but I also want
to stay rooted in the outer edge of my
back foot that's what's really gonna
engage this puppy pulling the left hip
crease back here make sure you can see
your front big toe breathe here warrior
two lifting up and out of your torso
creating space between each vertebra
nice and strong and then we'll
straighten through that front leg and
tilt it forward up and back so careful
not to crunch here nice and easy focus
on breathing into the left side body
want to keep this nice and open as we
head into our triangle inhale in here
and exhale
keep this length open as you send the
sit bones the hip points back and we
tilt over trikonasana breathe strong
back leg strong legs draw your left
shoulder underneath your right open your
heart up towards the sky take a deep
breath in and then we'll soften through
that front knee come back to your
warrior two deep breath in and then
dropping the right fingertips down to
come up we pivot on that back foot super
strong legs here as we hug everything
into the midline we take one full
buoyant breath here in high lunge
breathe deep and then exhale cascading
it down awesome rock the back foot up to
meet the front forward fold and we're
going to take three to five breaths here
so you can widen the feet a little bit
just letting gravity do the work really
great for the nervous system here just
letting it all hang letting go of any
stress any tension choosing to just
release that which is not serving you
detach from that crap you don't even
have to ideate just say I choose to let
go it's funny I said I choose to let go
then I took a breath in and I just felt
something in my upper back body go
really gentle release hmmm so nice and
slow so we avoid a little head rush here
we're gonna slide up to that flat back
position nice and slow and then exhale
release and then same thing connect all
four corners of your feet and nice and
slow we'll send the fingertips left to
right to come up oh yeah
inhale in and exhale beautiful
a dress fact isn't hmm
all right last time through we got this
ready soft knees inhale reach it up the
full breath exhale down you go
stretch it out love your body enjoy this
moment inhale halfway lift exhale
connecting as we release down great walk
the feet in together plant the palms
step or hop it back to plank
again you can insert those three
push-ups here if you want more fire
otherwise we'll just slowly lower all
the way onto the bellies
fingertips come off the mat we press
another foundation elbows lift up and we
inhale roll up through the spine maybe a
little bit higher this time and use that
exhale to fall back moving with the
breath plant the palms come to all fours
or push up to plank and we'll send it
back downward facing dog
drop the left heel inhale slide the
right leg up high
bend that right knee hug it into Center
and step it up into your lunge welcome
that heat that tapas if you're
struggling to keep up just moving your
own pace you're all good my friend
give it on the back foot and ennio open
up warrior two
so moving with the breath here finding
that synchronicity we have nice strong
legs here I'm going to inhale straighten
the front leg this time both palms are
going to come up palms either kiss
together or if you're feeling a little
too tight in the shoulders you can just
bring them up here or fingertips
together inhale pull the thumbs back
breathe in exhale send your gaze past
your right fingertips sink deep or your
- here we go inhale lengthen tailbone
down straighten the front leg
reach it up arms are going to get tired
here especially if you're new to the
practice stick with it great for
circulation you got it you totally have
this on an exhale warrior two
maybe sinking a little deeper inhale
pressing your feet
exhale connecting your focus with the
breath and the movement inhale rise up
and exhale warrior two inhale rise up
this time exhale warrior two and we're
gonna switch through Center and take it
to the other side so hands can come to
the waistline for a rest and then I'm
going to straighten that leg turn the
right toes in and the same thing as
yesterday just move to the other side
from here so turning left toes out
finding my footing first so really find
that foundation make sure you can see
your front big toe mm-hmm and then
whenever you're ready you can move with
me or you can move on your own time
coming into your warrior two really
strong pose from the ground up here
strong legs and then we'll move into a
little flow with the breath inhaling
straightening the front leg sending the
fingertips up the focus the nose can
follow to kind of integrate the neck
take a deep breath in and on an exhale
move back into warrior two
try not to rush this inhale reaching up
and exhale Fira two inhale stay
connected from the base of the pelvis
the coccyx all the way up through the
crown of the head
take up space I will do one more
inhaling reaching up and exhale to that
warrior two awesome bring the hands for
the waistline for arrests and we'll
straighten that front leg turn the toes
in and just once again draw them in
there's a little bit wider than shoulder
width apart turn the two big toes in
inhale lift your heart kind of a
superhero pose here keep the heart open
as you melt forward just halfway flat
back release the right fingertips down
and inhale open up through the left wing
here adjust your stances needed maybe
the palm comes to the earth maybe you
stay fingertips here or you bring that
block up so here we are inhale open up
through the left arm and exhale release
to Center take it to the right same
thing don't collapse into the shoulders
nice and open breathe deep strong legs
draw energy up from the arches of the
feet here and we come back through
Center and one more time on each side
this time you might take a little bind
bringing the fingertips to the top of
that right thigh and releasing back to
Center and one more time to the right
stay connected to your feet here and
then we'll exhale come back okay from
here we're gonna heel-toe heel-toe the
feet all the way together come into your
forward fold
breathe inhale halfway lift
then exhale soften and bow
then the knees come up onto your feet
we're just gonna come to a nice little
squat position here with the knees
together so if you can see my heels are
lifted I'm gonna draw energy up from the
pelvic floor I'm going to keep my
fingertips on the mat or I'm gonna
practice bringing one thumb to this
tournament holding on to a focal point
at nice
Drishti something I can gaze upon to
help me with my balance and stability
and then maybe just maybe I bring my
palms together here lifting sternum up
to the thumbs finding a fun little
balancing posture here drawing energy up
through the center channel and then also
grounding down through the elbows the
shoulder blades so you might be
fingertips on the mat you might just
have one or maybe you're ready to play
this pressing into all toes that big toe
mound lifting the sternum up towards the
sky
just a little playtime if you fall here
we'll catch you don't worry and then
we'll release fingertips come to the mat
arches of the feet stay together kind of
coming into another garland pose
variation here I'm gonna press the palms
into the earth as the knees come wide
inhale look forward you might do a
little Lions breath here if you're
feeling really frisky if you don't know
what Lions breath is and you just think
I'm a crazy person go check out the
pranayama video for Lions breath and
then nice and easy I'm just gonna slowly
come out of this in my own style so
really mindful though maybe it's
straight on to the sit bones if the body
allows if not I'm gonna come fingertips
to one side so we'll come to seated
extend the legs out nice and long
stretching the legs out here I'm going
to inhale reach the fingertips up exhale
forward fold
paschimottanasana pressing into the
heels
breathing breathing breathing then all
slowly roll up take my arms too kind of
like thriller arms here are some zombie
arms I'm going to connect to my core as
I slowly roll down yes then inhale reach
the fingertips all the way up and
overhead soften through the ankles find
your breath huh
well I'll hug the right knee into the
chest here squeeze it up towards the
heart you might glide it from the
shoulder to the heart here just kind of
massaging the front of that right hip
crease and if you're feeling any
bloating or gas today you might peel the
nose up towards the knee for a little
wind-relieving pose and then eventually
we'll take that right knee release the
head down and take that right knee over
towards the left find a twist close your
eyes and breathe
maybe you turn onto your right ear here
take one more deep breath in and then
use your exhale to come back to Center
squeeze the right knee up towards your
heart and then we'll switch right leg
out left knee and squeeze it and deep
breath maybe moving from shoulder to
heart a little bit here and maybe
drawing nose to me top of the right
thigh bones firming down here
release the head take it into your twist
and your own time work it out nice long
sweeping breaths up and down the spine
maybe turning onto the left ear here
inhale in on your exhale come back to
Center squeeze the left knee up into
your heart and now we'll release it back
down awesome center yourself on the mat
if there's any last little bits a
movement that your body's craving take a
second to do that now a happy baby a
backbend shoulder stand maybe working on
an arm balance that you've been craving
and then we'll journey into our final
and most precious posture which I'm
really craving for some reason today mr.
shavasana or mrs. taking a deep breath
in here whenever you land in your
shavasana taking one full gracious
loving breath in and using the exhale to
relax the weight of the body completely
and fully into the mat soften through
the fingertips and toes remember your
yoga practice has your back life is good
even the challenges are there for a
reason
from my heart to yours namaste taking
care of you tomorrow
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