hi everyone welcome to 30 days of yoga

with Adriene I'm Adriene and its day 23

and I want to feel free so let's hop on

the mat and get started already today

we're going to begin standing in some

ass teepee a four-part equal standing

position where we draw the feet together

and challenge our her balance and really

spread awareness through all four

corners of this like beautiful bottom of

the total totem pole so we have a video

just on some of Stevie it's one of my

favorites because it's one of our silent

videos so you can check that out if you

want to go a little more in-depth but

for now it's about bringing the feet

together really drawing a little

attention and awareness to the soles of

the feet and then kind of drawing energy

up all the way as we've been doing

throughout our practice and bringing the

palms together at the heart

you might shift your weight a little

front and a little back maybe even a

little side to side just to gather your

bearings and if you are you know if you

challenge with a little bit of vertigo

or you're feeling it really off-balance

here you might just keep your eyes open

otherwise go ahead and close your eyes

and wherever you are be here fully so

wherever you are today whether you're

tired or ready to practice let's just be

with that be with how you feel as we

ease into our practice today with a

acceptance and even in not forgiving

quality we're here day 23 it's crazy

just take a couple moments here to find

our footing notice how we feel and to

play with the breath

notice the quality of air in the room

that you're practicing again notice your

energy you might notice the sounds

around you just kind of heightening the

awareness here in four parts equal

standing you might take this moment to

set an intention or reconnect to your

overall goal why you did this 30-day

practice then we'll keep this

conversation with the breath going this

awareness spreading spiraling out

throughout the body as we soften the

knees and open the hands and just we're

going to just kind of come into a soft

body warm up here so starting with the

wrists and the fingers and then moving

to the elbows it's nice and easy

breathing and then to the shoulders

still have my strong foundation of the

feet and the neck and then I'm gonna

bring my hands to my lower back

fingertips pointing up and I'm gonna

inhale just slowly open my heart up

towards the sky and then exhale bend the

knees look down inhale so we're bringing

into the torso we'll open up to the sky

exhale soft knees look forward and one

more time opening up and then releasing

down awesome shift your hands to your

side just for stability I'm gonna lift

the right heel up and begin to rotate

the right ankle one way and then the

other just warming up nice and slow

changing it up a little bit and then

keep the left hand where it is take your

right hand hand slide it down maybe grab

your right ankle and we're just gonna do

a little quad stretch here you can

always do any of these balancing

standing balancing postures at the wall

or hold on to a chair

the back end of your couch it's not

cheating it's being present accepting

cool then we'll switch and same thing

easy breezy just rolling through that

left foot and then taking it for a

little ride checking it with a left

ankle I'm not collapsing into this right

hip but I'm staying present and aware as

I warm up the body today and then I'll

slide my left fingertips down keep that

right hand on the waistline and we just

stretch that quad stretch the front of

that left hip crease maybe use both

hands so to each his own here stretching

it out and then we'll release shake it

out and if you're not at the front edge

of your mat which I'm not we're gonna

walk towards the front and inhale reach

the fingertips nice and high take a deep

breath in here

palms clap together today Jai the

celebratory namaste and then we send it

down through the midline hmmm forward

fold

then the knees generously find what

feels good here we'll take a couple

breaths just work out the kinks

hmmm and after a couple breaths of just

working out the kinks and stretching out

the back and the legs relaxing the way

to the head over we'll find that flat

back position by inhaling in and

exhaling releasing back down great walk

the feet together plant the palms we're

gonna come to all fours here so we'll

just step the toes back and then release

the knees to the ground bringing the two

big toes together widen the knees as

wide as the mat bring the right hand to

the center press away and inhale open

your left hand up towards the sky take a

deep breath in here options to bind here

or bring the left hand to the lower back

we're pressing into the feet pressing

into all fingers here reaching reaching

reaching and then not bringing it back

to Center and taking it to the other

side just opening up the heart and chest

here today in

finding a little twist nice sweeping

breaths up and down the spine long

beautiful neck

and I take a deep breath in and exhale

back to Center oh sorry mm-hmm walk the

palms out walk the knees in underneath

the hip points curl the toes under and

let's explore a little downward-facing

dog

tops with his shoulder spiraling out

away from the ears biceps towards the

front edge of the mat tops of the thighs

have the opposite inner spiral excuse me

opposite spiral there spiraling in and

out towards the back edge of your mat

take a deep breath in then exhale lower

the knees back down come to all fours

awesome take a second here to roll up

the wrist if you need to we're going to

do a lot of little wrist strengthening

and in therapy today so we're all out

there is here if you need to then we're

going to connect to our core by coming

into that hovering cat pressing into the

tops of the feet again find that

beautiful external rotation in the

shoulders biceps towards the front edge

of your mat gaze is straight down as we

lift the knees up you can always skip

this but really connecting lower belly

lengthening tailbone towards the back

edge of your mat one more breath here

welcome that heat that shake and then

exhale release

that's that prana that prana moving

throughout the body okay walk the knees

back walk the palms forward and check

out this fancy move today no trying to

run go here just sliding onto the belly

take your rest here if you need to

finding your breath in and out then with

the palms underneath the shoulders I'll

pull the elbows back in inhale lift up

to a nice strong beautiful baby Cobra

smile breathe

after a couple breaths find your release

on and exhale

well curl the toes under and press up to

plank so you can come to half plank here

or we'll come to plank we're gonna find

that sit bone to heel connection really

strong here so that same integrity that

you had in the hovering cat find here in

plank beautiful one more breath here

then we'll slowly lower to the knees or

join our friends on the knees send the

right leg out strong then send my right

foot all the way up and into a lunge but

this time hang with me I'm gonna take my

left toes and I'm going to bring them

towards the right side of my match then

with front knee stack that I'm gonna

open up into my half warrior so I pulled

the pinkies back I make sure my front

knee is stacked over the front ankle

deep breath in here long breath out then

I'm gonna inch my toes forward and then

nice and easy I'm going to tilt left

fingertips come to the mat here and I'm

going to drop my right fingertips down

to come up maybe I spiral coming on to

that right foot into a little gate

variation here or I can keep the right

heel lifted so basically I'm just going

for a nice fun long stretch here and I'm

also challenging myself to not collapse

my shoulders but keep this extension

through the crown of my head breathe

deep tuck your pelvis everyone breathe

deep so we're giving options today

keeping it nice and stacked alignment is

right action is right but you can come

up onto that right heel you can press on

the outer edge of that back foot breathe

great then to come out of the posture

I'm gonna actually bring my right

fingertips to the earth and I'm gonna

slowly crawl as I turn my right toes

back around and I'm just gonna slowly

unravel back into my low lunge take a

breath or two here let your heart

radiate forward relax your shoulders

down and then nice and easy I'm gonna

come onto the palms come to my knees and

shift through

my belly inhale lift up to baby Cobra

maybe it grows a little bit taller and

then exhale release

cool curl the toes under press up to

plank you got it nice long smooth deep

breaths here we can always lower the

knees really working to spread the

shoulder blades left to right and draw

that navel up so we're not sinking in

the hips we find this bone to heel

connection head ism is involved in the

picture here and then we'll lower the

knees down and join our friends here and

we're gonna switch to the other side so

this time I'm gonna send my left toes

out long and then I'm gonna hug my left

knee and step it up all the way now

swing the right toes towards the left

side of the mat so I'm working in right

angles here I have my alignment of my

front knee and then I'm gonna open up to

my half warrior so giving the legs a

little bit of a break today my friends

and I'm working more on the upper body

I'm gonna find my warrior two here half

warrior then I'm really going to connect

to my abdominal wall here keep that

integrity through the crown of the heads

of this extension here as I begin to

inch my left toes out and find a place

to focus on as I send my right

fingertips down now I can come onto that

right heel here or I can pivot I'm gonna

go ahead and bring the left fingertips

down to come up so I'm plugging into

that shoulder blade here as I open up

and out beautiful breathe deep here

careful not to collapse

create space equidistant space between

the left earlobe and the left shoulder

and the right earlobe and the right

shoulder breathing deep here connecting

to your foundation inhale in and on an

exhale soften and release left

fingertips to come to the ground and we

just walk it back all the way to our low

lunge take your time move nice and slow

as you transition

then we loop the shoulders forward up

and back let the heart open forward and

then we'll plant the palms and slide the

left knee back this time take a rest

balasana sit bones Milt back fingertips

swim behind we relax the shoulders and

take a load off now find your breath

here breathe into your back body soften

through the fingertips relax your jaw

hmm press into your feet tuck your chin

into your chest slowly roll up if this

is not a yummy position for you and your

knees you can shift to side saddle here

just coming right onto your bottom for

the next thing sorry can you tell I work

with kids or I have a lot of experience

with kids I might come on to your bottom

no disrespect

inhale zombie arms up really pressing

through the center of your palm here we

to draw the fingertips down inhale lift

your heart exhale

talk to the hand really pressing through

the base of the palm here if you can

keep your shoulders relaxed in your

heart lifted and then fingertips down

zombie arms really stretching through

the arms to all the tops of the

shoulders down pinkies down and then we

flip once again pressing through the

base of the palm spreading the

fingertips wide find your breath stick

with it awesome then we'll release shake

it off shake it off and we're going to

come into plank position okay so take

your time getting there lots of

integrity we're gonna hold here for

three breaths you totally have this you

can lower the knees but I know you have

this lifting lifting up through the hips

finding that sit bone to heel connection

pressing away from the earth don't let

the shoulder blades collapse here in the

upper back body see if you can broaden

them left to right a kind of poof air

between them really hollowing up through

the upper back body so avoiding this

yikes one more breath here you

got it then send it up and back downward

facing dog

hallelujah bend the knees paddle it out

then we'll slowly walk up towards the

front edge of the mat forward fold

inhale halfway lift and exhale bow

jumping right back in we're gonna plant

the palms and step or hop the feet back

to plank slowly lower down all the way

to the belly inhale lift up Cobra or you

can come to up dog

exhale take a rest hands come together

we bring the two big toes together rest

your forehead on your palms and shake

your hips a little left to right as your

heels open out so again here we don't

just send out we actually check in with

the breath breathing into the back body

feeling your pulse against the earth

great press into the tops of the feet

palms come underneath the shoulders

inhale Cobra smile exhale release curl

the toes under send it up to play all

right this time I'm going to draw my

right hand underneath my right shoulder

really bringing it to the center line

here now turning onto the right outer

edge of the right foot I'm gonna stack

my hips and begin to open up and decide

arm balance opening up through the left

wing now there's plenty of options here

I can bend that left knee and bring the

sole the left foot to the earth everyone

lift your hips up breathe open

everything we've been working up towards

in the last couple episodes of videos

really we can integrate into this

posture here lifting the hips drawing

the shoulders away spiraling the heart

open we might also keep it stacked here

today or if you want to deepen your

practice you can play with grabbing this

big toe straightening the leg coming

into tree legs finding your own

variation you can even do some crunches

here if you're feeling crazy so we're

working at all different levels and

we're challenging ourselves meaning our

edge here today no matter what with a

smile and a full breath in and then

exhale release back to Center

great take a second to send the sit

bones back draw the palms together and

open overhead relax nice work my friends

keep breathing deep

we'll slowly release the arms and we're

going to take it to the other side flip

second face you for this one all right

coming into plank left palm now comes to

the centerline we stack it right

underneath that shoulder as we turn

coming on to the outer edge of that left

foot now I'm gonna slowly tuck my pelvis

lengthen my tailbone towards my heels

find that sit bone to heel connection

and open up here nice and strong side

arm balance side plank breathing deep

here spiraling the tops of the thighs

inward pressing into my heels finding

that sit bone to heel connection and

then bending that right knee if I need

to for more support making sure that I'm

working on drawing the hip points up

excuse me that left hip up spiraling the

left ribcage up towards the sky again

you can take any variation you want here

grabbing the right big toes and

straightening that leg long maybe just

lifting doing a little leg lifts or even

tree or if you're feeling crazy you can

do some side crunches so that's all

something to look forward to we're

breathing deep breathing breathing

breathing

meet your edge wherever it is maybe

you've already met and you're in Child's

Pose but keep breathing and then exhale

we'll release same thing send it back

Child's Pose palms are gonna come out

just give a little wrist relief here as

we walk the elbows forward and relax huh

nice work my friends super strong really

nice neat breathing just slowly release

the fingertips down and we're gonna come

to our bellies once again

palms come underneath the shoulders when

you arrive and once again we inhale lift

up baby Cobra exhale forehead to the mat

this time we're gonna reach the

fingertips down inhale in exhale locust

lifting the legs lifting the fingertips

we float we fly we don't crunch the back

of the neck here but keep it nice and

long so once you get the hang of this

pose you can draw your chin into your

chest and send the gaze down feel free

to move the limbs bring it more into

your core here by inhaling reaching the

fingertips forward or back or maybe just

bending the knees so you don't have to

stay static here in locust position you

can find a little movement and we'll

take one more breath here again meeting

our edge you can also do a little risk

therapy here rotating the wrist and then

release hallelujah once again compress

into the palms and send it all the way

back extended Child's Pose or bellossom

huh

tuck your chin to your chest slowly roll

it up again if this is not comfortable

for your knees you can just come right

on to your sit bones and we're going to

take a little gentle twist just to wring

it out right hand comes to the outer

edge of the left thigh left fingertips

come behind we sit up nice and tall

inhaling exhale journey gently into your

twist

and take it through center and we move

to the right inhale lift and lengthen

and exhale journey into the twist

beautiful slowly coming back to center

I'm going to transition towards

shavasana if you you feel like you're

further along in your practice this

would be a great place to open the heels

come into vajrasana and maybe play with

just go ahead and show you this really

fast

maybe play with walking the palms back

keeping that lift in the heart if you

are in a place in your practice where it

makes sense to practice coming on to the

heels you might do this I mean on to the

elbows and then so on and so forth all

the way to the flat back if you're new

to the practice let this be something

that you work towards so you might just

take a couple moments and suped over us

and I recline the hero or you might join

me as we eat gently transition to our

backs so I'm just gonna send the legs

out long stretch stretch stretch wrists

forward as I roll it down connecting to

my core

and then inhale all the way up exhale

bending the elbows to cactus arms we

release into the earth deep breath in

Long breath out eventually making your

way to shavasana taking any little

movement twists happy baby anything at

all along the way to get settled in and

then when you finally arrive choosing to

give yourself permission to just do

absolutely nothing for at least three to

five breaths finding stillness

letting the breath return to its natural

rhythm

we relax let me let go

namaste

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you

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