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Hey, everyone.

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Welcome to 30 of Yoga with Adriene.

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I'm Adriene, and it's day 24.

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Today we have a nice, restorative practice
for the hips and so I'm going to invite you

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to bring a towel to the mat if you have one
today.

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If you don't, don't worry about it.

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You don't need it.

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It's just an extra little loving thing.

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Okay, let's get started.

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All right, my friends.

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So we're going to begin seated today.

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I've invited you to bring a towel to the mat
so that you can lift your hips up on that

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towel, like so.

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You can also use a yoga block or a blanket
but I wanted to use a towel just to prove

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to you that you don't need anything fancy
to prop yourself up here.

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Then I'm going to bring the left heel in,
followed by the right, so one leg in front

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of the other.

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And you might just notice right away that
your knees are kind of up towards the heavens

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here.

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And just know that mine were once here as
well and in time, through breath and practice

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and unfolding, the body starts to respond
and open up in a really lovely way and then

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one day your legs are just like this.

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I think it's worth mentioning, because sometimes
you just think, "Oh, that person's flexible"

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or "Oh, she's a yogi," but my knees used to
be all the way up here.

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So, it's cool to go, "Oh, I finally found
it a little easier" or "I'm working towards

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a little easier."

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All right.

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So that said, embrace where you are today
with a little support of the hips and let's

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sit up nice and tall, bringing the palms to
rest gently on the thighs or knees or whatever

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feels best.

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Lengthen up through the crown of the head.

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And we're going to start by drawing soft,
slow circles with the nose.

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You can close your eyes here.

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Begin to connect to your breath and find what
feels good.

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Maybe reversing your circle, maybe drawing
small circles and then allowing them to grow

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larger, working out any kinks, relaxing the
shoulders down and drawing the shoulder blades

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in together and down, working to create a
little bit of space here.

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And then nice and soft and easy, I'm going
to walk my fingertips forward.

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Maybe I come on to the palms or maybe I just
stay here.

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Another option is to of course drop to the
forearms, as we've done before, and even relax

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the weight of the head down.

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Press your sit bones into the towel and breathe
into your right hip.

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We're keeping it soft and sweet and short.

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Short and soft and sweet today.

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So really drop into your breath right here,
right now.

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Breathe into the back body.

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To go a little deeper, you can bring the forehead
all the way to the mat.

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So you are where you are today.

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Take one more deep breath in, and exhale,
release.

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Bring the left palm to the right thigh or
the right knee.

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Right fingertips behind, we inhale, lift and
lengthen up and exhale.

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Find a gentle twist in the spine.

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Keep the eyes soft or closed here as you breathe.

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And then we'll melt to center and we'll switch
the legs, so right heel will come in first,

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left foot will follow.

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We inhale, lift and lengthen.

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Find beautiful extension through the crown
of the head.

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And then floating the fingertips forward,
palms forward, keep it soft and easy breezy

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here today.

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Again, maybe we come to the forearms, maybe
all the way to the forehead.

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Breathe into that outer edge of that left
hip.

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You might even find a gentle sway back and
forth here.

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Drop into the breath again.

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Nice, soft and short and sweet practice today.

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So make the most of it.

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A little restorative day.

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And working hard, sticking to it.

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And slowly, we'll rise up.

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We'll bring the right palm to the left thigh
or knee and we'll find our twist here as left

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fingertips come behind.

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We sit up nice and tall and on an exhale,
gentle twist.

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Awesome.

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Then we'll release back to center and we'll
bring both palms to the knees now.

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And on an inhale, tilt the pelvis, grow long
through the front body, inhale, lift your

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heart, open the chest.

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So if your heel is really digging into the
perineum here, you can come to a sukhasana

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here and just draw the heels out.

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So we're going to move into a little spinal
flex.

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So feel free to adjust the feet if you need
to.

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Inhaling, opening up, and then exhaling, drawing
the navel back, chin to chest.

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Catch your weight in your palms here and hold
here for a couple breaths.

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Forehead relaxed, jaw relaxed, stretching
the shoulders and back body.

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And then we'll continue inhaling, all the
way up and exhaling, rounding the spine.

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So this is that sweet, sweet articulation
through the spine, that exploration and that

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connect to the spine that we have in cacao.

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And we breathe, connecting to the energy,
that kundalini that flows up and down.

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So moving in your own time, nice and slow,
close your eyes.

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Then we'll come back up the center, stillness,
beautiful.

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We're going to send the legs out long.

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So you can stay lifted up on your towel or
if that is not working for you, you might

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bring the sit bones straight to the earth.

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Legs nice and wide here.

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I flex the feet and I use my palms to just
to remind the tops of my thighs to kind of

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connect to the earth, firm down.

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Inhale, sit up nice and tall.

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And on an exhale, travel forwards, same thing.

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Palms, fingertips, elbows, or maybe relaxing
the weight of the head all the way down.

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You might find a gentle sway back and forth,
back and forth.

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Then press into the sit bones.

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Tops of the thighs firm down as we slowly
roll up.

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Hike the left heel in towards the center line.

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Inhale, shift your weight.

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Dial your heart towards your right toes, janu
sirsasana.

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We inhale, reach up, exhale, nose to knee.

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So that's the intention.

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If the nose comes nowhere close to the knee,
who cares?

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Stay on your fingertips here.

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Pull your right hip crease back.

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Again, dial your heart towards your right
toes.

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Flexing through the right foot, breathe, breathe,
breathe.

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If you are able to go a little deeper, you
might come here or here or even all the way

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here.

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If the hips are lifted, it's kind of nice,
gives you just a little bit of space and support.

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Then press into the sit bones.

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Tuck your chin into your chest.

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Slowly roll it back up.

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We'll extend the left leg out, draw the right
heel in, and again, dial the heart now towards

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the left toes, shifting the hip points as
needed.

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So firming down through the top of that left
thigh bone, I inhale, find extension, and

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exhale, move into my forward fold.

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Fingertips, palms, find a place where you
can rest easy here, breathing, even finding

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a little bit of swaying here if it feels good.

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Still really brighten the left foot, finding
that head to knee pose here, your version,

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your variation.

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If the leg is tight, we might even have a
little lift in the knee here.

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Connect to your breath.

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And then we'll press into the sit bones.

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Use an exhale to slowly roll up.

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Grab the ankles.

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Soles of the feet come together as we inhale.

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Walk the sit bones towards the heels.

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Great.

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Stay here, plugging in with the heart, lifting
the heart up, elbows drawing down.

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Find your breath.

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Another variation would be to interlace the
fingertips and bring them to the toes for

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a little bind, a little support.

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And you might even take your thumbs to the
arches of the feet and begin to open the feet

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like a book.

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So we have lots of variations here, maybe
even a little foot massage.

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And then one more breath, wherever you are.

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Sit up nice and tall.

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And then on an exhale, we'll bring the palms
side to side, draw the knees in, and then

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slowly release onto the elbows.

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Great.

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Walk the feet out about as wide as the mat,
and we're just going to windshield wiper the

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legs back and forth.

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So first lets melt to the left just to keep
together here for this nice, slow movement,

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breathing into the front of the right hip
crease, opening the heart, the chest, not

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collapsing, and then through center and to
the right.

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Then through center.

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A nice little booty massage here and to the
left.

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And then through center and to the right.

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Great.

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Come back to center.

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Extend the legs out long, slowly coming on
to flat back.

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I'm going to slide my knees up towards the
sky.

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And then I'm going to send my right leg up
high.

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Bend the right knee.

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Cross the right ankle over the top of the
left thigh.

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Reach the right fingertips between this hole
of the legs and interlace behind with your

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left hand, behind the left thigh here, so
on the hammy.

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Take a second to roll a little left to right.

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Deep, restorative, full breaths here.

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And then extending the left leg up high, I'll
point and flex that foot.

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Again, nice, full, loving breaths here.

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And then bending that left knee so the shin
is parallel to the ceiling, I'm going to squeeze

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my legs up towards my heart, breathing, once
again, into the outer edge of that right hip.

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For a deeper stretch, you can lift the nose
up towards the shin, relax the shoulders down

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here, breathe, breathe, breathe.

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If the 
head is lifted, release it slowly.

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And then we'll slowly bring the soles of the
feet back to the earth.

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And then we're going to switch.

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Left foot up.

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We bend the left knee.

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Cross left ankle over the right thigh.

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Let's take a second here.

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Notice what's going on in the lower back body,
the sacrum, and then when you're ready, we'll

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lift the leg, interlace behind and send the
right leg up high, right foot up towards the

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sky.

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Breathe here, letting the blood flow opposite
direction.

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We point and flex the foot.

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Keep the shoulders relaxed.

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Nice full breaths.

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And then we'll bend the right knee, shin parallel
to the ceiling and then we find this reclined

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one-legged pigeon here, so opening the hips
with the support of the earth today, squeezing

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in.

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You might lift the nose up towards the shin
here.

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Keep the shoulders relaxed, belly engaged.

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Squeeze and pull.

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And then if the head is lifted, slowly lower
it down.

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Take one more breath in here.

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And then we'll gently unravel.

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Soles of the feet come to the mat.

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I'm going to take my towel here and bring
it underneath my head as a little pillow,

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nice and comfy.

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And last but not least, I'm going to grab
the arches of the feet, bend my knees generously.

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soles of the feet parallel to the sky here
as they come into a happy baby or a happy

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Buddha.

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So nice with the support of a blanket, towel,
or block underneath the head.

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I'm going to lengthen my tailbone that way,
towards the bottom edge of the mat, and again,

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soles of the feet up towards the sky.

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We're going to stay here a little bit longer
today so you can play with a little movement,

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rocking back and forth, straightening the
legs if that feels right.

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You might grab the outer edges of the feet
when you get bored or even bringing your peace

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fingers to the big toes here.

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So, let's take five nice, long, smooth, deep
breaths here.

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Then when you're ready, we'll slowly release
the soles of the feet back down to the mat.

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Bring the hands to the tops of the hip creases
as you slide one heel down, then the other.

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Let the hands rest gently at your sides or
you can keep them on the front of the hip

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creases if that feels yummy.

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Then we take a nice, stress relief shavasana
here, relaxing the shoulders, relaxing the

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jaw, softening the skin of the face here as
you choose to maybe connect to this mantra

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which is "Allow, release, and let go," whatever
that means to you.

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You might repeat this mantra quietly to yourself,
"Allow, release, and let go.

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Allow, release, and let go."

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Spend some time here today with your breath,
just being still and quiet, noticing the quality

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of air in the room, the sounds around you.

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Give thanks and be happy.

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Take good care.

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Namaste.