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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