Hey, everyone.

Welcome to 30 of Yoga with Adriene.

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

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

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

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

You don't need it.

It's just an extra little loving thing.

Okay, let's get started.

All right, my friends.

So we're going to begin seated today.

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

towel, like so.

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

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

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

of the other.

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

here.

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

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

one day your legs are just like this.

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

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

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

a little easier."

All right.

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

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

feels best.

Lengthen up through the crown of the head.

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

You can close your eyes here.

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

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

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

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

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

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

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

the weight of the head down.

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

We're keeping it soft and sweet and short.

Short and soft and sweet today.

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

Breathe into the back body.

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

So you are where you are today.

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

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

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

Find a gentle twist in the spine.

Keep the eyes soft or closed here as you breathe.

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

left foot will follow.

We inhale, lift and lengthen.

Find beautiful extension through the crown
of the head.

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

here today.

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

Breathe into that outer edge of that left
hip.

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

Drop into the breath again.

Nice, soft and short and sweet practice today.

So make the most of it.

A little restorative day.

And working hard, sticking to it.

And slowly, we'll rise up.

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

fingertips come behind.

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

Awesome.

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

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

heart, open the chest.

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

here and just draw the heels out.

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

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

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

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

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

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

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

connect to the spine that we have in cacao.

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

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

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

We're going to send the legs out long.

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

bring the sit bones straight to the earth.

Legs nice and wide here.

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

connect to the earth, firm down.

Inhale, sit up nice and tall.

And on an exhale, travel forwards, same thing.

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

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

Then press into the sit bones.

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

Hike the left heel in towards the center line.

Inhale, shift your weight.

Dial your heart towards your right toes, janu
sirsasana.

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

So that's the intention.

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

Stay on your fingertips here.

Pull your right hip crease back.

Again, dial your heart towards your right
toes.

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

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

here.

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

Then press into the sit bones.

Tuck your chin into your chest.

Slowly roll it back up.

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

the left toes, shifting the hip points as
needed.

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

exhale, move into my forward fold.

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

a little bit of swaying here if it feels good.

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

your variation.

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

Connect to your breath.

And then we'll press into the sit bones.

Use an exhale to slowly roll up.

Grab the ankles.

Soles of the feet come together as we inhale.

Walk the sit bones towards the heels.

Great.

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

Find your breath.

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

a little bind, a little support.

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

like a book.

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

And then one more breath, wherever you are.

Sit up nice and tall.

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

slowly release onto the elbows.

Great.

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

legs back and forth.

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

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

collapsing, and then through center and to
the right.

Then through center.

A nice little booty massage here and to the
left.

And then through center and to the right.

Great.

Come back to center.

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

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

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

Bend the right knee.

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

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

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

Take a second to roll a little left to right.

Deep, restorative, full breaths here.

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

Again, nice, full, loving breaths here.

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

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

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

here, breathe, breathe, breathe.

If the 
head is lifted, release it slowly.

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

And then we're going to switch.

Left foot up.

We bend the left knee.

Cross left ankle over the right thigh.

Let's take a second here.

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

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

sky.

Breathe here, letting the blood flow opposite
direction.

We point and flex the foot.

Keep the shoulders relaxed.

Nice full breaths.

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

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

in.

You might lift the nose up towards the shin
here.

Keep the shoulders relaxed, belly engaged.

Squeeze and pull.

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

Take one more breath in here.

And then we'll gently unravel.

Soles of the feet come to the mat.

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

nice and comfy.

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

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

Buddha.

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

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

soles of the feet up towards the sky.

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

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

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

fingers to the big toes here.

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

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

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

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

creases if that feels yummy.

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

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

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

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

Allow, release, and let go."

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

of air in the room, the sounds around you.

Give thanks and be happy.

Take good care.

Namaste.