1 00:00:00,030 --> 00:00:01,949 hey guys welcome to 30 days of yoga with 2 00:00:01,949 --> 00:00:04,110 Adriene I'm Adriene and today we have a 3 00:00:04,110 --> 00:00:06,299 swift and fun dancing warrior practice 4 00:00:06,299 --> 00:00:09,030 for you it's day 25 doing awesome guys 5 00:00:09,030 --> 00:00:16,830 let's go alright my friends today we're 6 00:00:16,830 --> 00:00:19,680 going to begin with a little cat-cow so 7 00:00:19,680 --> 00:00:22,920 a little spinal flex to warm it up go 8 00:00:22,920 --> 00:00:25,470 ahead and come onto all fours find your 9 00:00:25,470 --> 00:00:27,449 breath let's make the most of our 10 00:00:27,449 --> 00:00:30,480 practice today day 25 it's a short 11 00:00:30,480 --> 00:00:32,340 practice we're gonna move nice and Swift 12 00:00:32,340 --> 00:00:34,350 so take breaks when you need to and 13 00:00:34,350 --> 00:00:38,280 we'll begin by warming up the spine with 14 00:00:38,280 --> 00:00:43,890 a little cat-cow smile you got this you 15 00:00:43,890 --> 00:00:45,840 made it to your mat really the hard part 16 00:00:45,840 --> 00:00:48,809 is over so let's just rock out together 17 00:00:48,809 --> 00:00:54,480 here and breathe and today's practice is 18 00:00:54,480 --> 00:00:56,039 like a little dance a little dancing 19 00:00:56,039 --> 00:00:58,620 warrior sequence so we're just going to 20 00:00:58,620 --> 00:00:59,969 do a little dance together and then 21 00:00:59,969 --> 00:01:02,039 we'll continue on with the day you guys 22 00:01:02,039 --> 00:01:04,290 are doing awesome starting with a little 23 00:01:04,290 --> 00:01:07,320 cat-cow connecting to the breath maybe 24 00:01:07,320 --> 00:01:14,760 closing your eyes you know what to do 25 00:01:14,760 --> 00:01:18,360 here checking in with the body and the 26 00:01:18,360 --> 00:01:25,950 breath and then curling the toes under 27 00:01:25,950 --> 00:01:27,600 whenever you're ready we'll walk the 28 00:01:27,600 --> 00:01:29,820 palms forward just a hair find that 29 00:01:29,820 --> 00:01:32,100 spiral on the shoulders and let's lift 30 00:01:32,100 --> 00:01:34,229 those sit bones up towards the sky bend 31 00:01:34,229 --> 00:01:37,290 the knees pedal it out and don't decide 32 00:01:37,290 --> 00:01:42,210 where it ends here moving in a way that 33 00:01:42,210 --> 00:01:44,100 feels good for you today stretching it 34 00:01:44,100 --> 00:01:48,630 out just committing to the practice then 35 00:01:48,630 --> 00:01:50,340 we'll take a slow walk up towards the 36 00:01:50,340 --> 00:01:53,159 front edge together we'll land in 37 00:01:53,159 --> 00:01:56,040 Boonton asana extended forward fold keep 38 00:01:56,040 --> 00:01:59,329 the knees bent as generously as you like 39 00:01:59,329 --> 00:02:03,910 deep breath in Long breath out 40 00:02:03,910 --> 00:02:10,008 and slowly we're gonna roll it up enjoy 41 00:02:10,008 --> 00:02:12,140 the smooth this time for yourself 42 00:02:12,140 --> 00:02:21,320 nice and slow coming up to Mountain Pose 43 00:02:21,320 --> 00:02:25,640 we stand up nice and tall smile and on 44 00:02:25,640 --> 00:02:28,550 an inhale reach it up fingertips kiss up 45 00:02:28,550 --> 00:02:32,150 and overhead full body stretch here take 46 00:02:32,150 --> 00:02:33,740 a second to just work out the kinks you 47 00:02:33,740 --> 00:02:35,990 might sway a little side to side you 48 00:02:35,990 --> 00:02:38,270 might find a softness in the knees maybe 49 00:02:38,270 --> 00:02:41,120 even a slight backbend so we do a little 50 00:02:41,120 --> 00:02:46,880 organic movement here and then we'll 51 00:02:46,880 --> 00:02:49,490 release the fingertips down interlace 52 00:02:49,490 --> 00:02:51,530 and the same thing here a little organic 53 00:02:51,530 --> 00:02:55,370 movement opening the chest opening the 54 00:02:55,370 --> 00:02:59,120 shoulders smile this is what yoga is all 55 00:02:59,120 --> 00:03:04,280 about finding what feels good and you 56 00:03:04,280 --> 00:03:06,170 can do this on your map you can also do 57 00:03:06,170 --> 00:03:11,959 this off your mat any time great then 58 00:03:11,959 --> 00:03:14,030 we'll release the fingertips and inhale 59 00:03:14,030 --> 00:03:15,890 reach em high fingertips kiss up 60 00:03:15,890 --> 00:03:18,290 overhead one more time and exhale 61 00:03:18,290 --> 00:03:22,670 forward fold inhale lift to your flat 62 00:03:22,670 --> 00:03:26,769 back position an exhale soften and bow 63 00:03:26,769 --> 00:03:29,780 plant the palms step or hop it back to 64 00:03:29,780 --> 00:03:30,380 plank 65 00:03:30,380 --> 00:03:32,750 take your time then lower the knees 66 00:03:32,750 --> 00:03:35,150 slowly lower all the way down to your 67 00:03:35,150 --> 00:03:37,940 belly or keep the knees lifted slowly 68 00:03:37,940 --> 00:03:40,660 lower all the way down to your belly 69 00:03:40,660 --> 00:03:42,769 inhale press into the tops of the feet 70 00:03:42,769 --> 00:03:46,580 lift up Cobra exhale forehead kisses the 71 00:03:46,580 --> 00:03:50,750 mat inhale press into your palms lift up 72 00:03:50,750 --> 00:03:55,040 Cobra exhale release one more inhale 73 00:03:55,040 --> 00:03:56,900 press into everything that is touching 74 00:03:56,900 --> 00:04:00,470 the mat and lift up Cobra and exhale 75 00:04:00,470 --> 00:04:02,780 release awesome work curl the toes under 76 00:04:02,780 --> 00:04:05,989 press up to all fours or plank that top 77 00:04:05,989 --> 00:04:08,480 of a push-up position and then we'll 78 00:04:08,480 --> 00:04:11,180 send it back downward facing dog great 79 00:04:11,180 --> 00:04:14,000 work my friends deep breath in Long 80 00:04:14,000 --> 00:04:16,180 breath out bend the knees look forward 81 00:04:16,180 --> 00:04:17,250 inhaling 82 00:04:17,250 --> 00:04:18,988 exhale float towards the front edge of 83 00:04:18,988 --> 00:04:23,070 your mat or walk inhale lift to flat 84 00:04:23,070 --> 00:04:27,590 back exhale forward fold 85 00:04:27,590 --> 00:04:31,650 inhale halfway lift and exhale release 86 00:04:31,650 --> 00:04:34,140 press into your feet reach it all the 87 00:04:34,140 --> 00:04:37,670 way up full body experience full breath 88 00:04:37,670 --> 00:04:42,110 and exhale hands together at the heart 89 00:04:42,110 --> 00:04:45,570 or maybe you ran the fingertips down so 90 00:04:45,570 --> 00:04:47,130 I'm really trying to give you a little 91 00:04:47,130 --> 00:04:49,950 freedom to make it your own here and our 92 00:04:49,950 --> 00:04:52,080 last ever all the time but especially 93 00:04:52,080 --> 00:04:54,240 here as we come to the end so that when 94 00:04:54,240 --> 00:04:55,890 your thirty days are over you can kind 95 00:04:55,890 --> 00:04:57,870 of feel empowered to do your own thing 96 00:04:57,870 --> 00:05:02,040 okay so maybe that's shoulder rolls neck 97 00:05:02,040 --> 00:05:04,860 rolls wrist rolls pausing the video to 98 00:05:04,860 --> 00:05:07,020 do something more you know 99 00:05:07,020 --> 00:05:11,880 find what feels good hmm and when you 100 00:05:11,880 --> 00:05:14,430 feel satisfied let's inhale reach it up 101 00:05:14,430 --> 00:05:18,060 fingertips kiss up and overhead on an 102 00:05:18,060 --> 00:05:21,960 exhale diving forward on an inhale 103 00:05:21,960 --> 00:05:23,100 halfway lift 104 00:05:23,100 --> 00:05:26,240 beautiful long neck and exhale release 105 00:05:26,240 --> 00:05:28,830 cool step or hop it back to plank once 106 00:05:28,830 --> 00:05:31,080 again the same thing as before you can 107 00:05:31,080 --> 00:05:32,520 lower the knees or you can keep the 108 00:05:32,520 --> 00:05:33,840 knees lifted as you shift your weight 109 00:05:33,840 --> 00:05:36,840 forward and practice chaturanga or maybe 110 00:05:36,840 --> 00:05:38,130 you lower all the way to the belly for 111 00:05:38,130 --> 00:05:41,250 Cobra again inhale to Cobra or upward 112 00:05:41,250 --> 00:05:43,050 facing dog lift the backs of the legs 113 00:05:43,050 --> 00:05:45,060 open your chest press into all ten 114 00:05:45,060 --> 00:05:47,190 knuckles and then exhale everyone 115 00:05:47,190 --> 00:05:50,190 downward facing dog in down dog we're 116 00:05:50,190 --> 00:05:52,320 gonna drop the left heel and slide the 117 00:05:52,320 --> 00:05:54,900 right leg up you can take a second here 118 00:05:54,900 --> 00:05:57,990 to open up through that hip maybe draw a 119 00:05:57,990 --> 00:06:00,210 couple circles whatever feels good and 120 00:06:00,210 --> 00:06:02,460 then we'll send that right foot all the 121 00:06:02,460 --> 00:06:04,530 way up and into our lunge go ahead and 122 00:06:04,530 --> 00:06:06,270 pivot on the back foot and we're gonna 123 00:06:06,270 --> 00:06:09,840 rise up into warrior one strong legs I 124 00:06:09,840 --> 00:06:12,350 inhale reach the fingertips up smile 125 00:06:12,350 --> 00:06:15,330 then exhale dial your heart towards the 126 00:06:15,330 --> 00:06:17,310 left side of your mat come into warrior 127 00:06:17,310 --> 00:06:18,660 two you might even widen your stance 128 00:06:18,660 --> 00:06:22,650 here as you grow your practice breathe 129 00:06:22,650 --> 00:06:25,470 deep engage then we're going to inhale 130 00:06:25,470 --> 00:06:27,090 keep the front knee bent as you reach 131 00:06:27,090 --> 00:06:29,990 forward up and back peaceful warrior 132 00:06:29,990 --> 00:06:31,139 X 133 00:06:31,139 --> 00:06:34,680 fail back to warrior two beautiful now 134 00:06:34,680 --> 00:06:38,180 straighten that front leg tilt hip 135 00:06:38,180 --> 00:06:40,439 points excuse me sit bones back and 136 00:06:40,439 --> 00:06:42,949 we're gonna tilt forward tricking asana 137 00:06:42,949 --> 00:06:47,999 inhale in and exhale bend that front 138 00:06:47,999 --> 00:06:49,909 knee knee back to warrior two 139 00:06:49,909 --> 00:06:52,560 cool drop the left fingertips down to 140 00:06:52,560 --> 00:06:55,110 come up warrior dance here as we inhale 141 00:06:55,110 --> 00:06:58,259 high lunge open your heart and exhale 142 00:06:58,259 --> 00:06:59,879 open the chest and shoulders as you 143 00:06:59,879 --> 00:07:01,039 release down 144 00:07:01,039 --> 00:07:03,419 take a rest to your knees on the ground 145 00:07:03,419 --> 00:07:06,479 sit bones back or we move through a 146 00:07:06,479 --> 00:07:16,710 vinyasa if you're in Child's Pose make 147 00:07:16,710 --> 00:07:18,240 your way back to downward facing dog 148 00:07:18,240 --> 00:07:19,560 we're going to do the same little 149 00:07:19,560 --> 00:07:21,810 warrior dance on the other side so drop 150 00:07:21,810 --> 00:07:23,460 the right heel inhale lift the left leg 151 00:07:23,460 --> 00:07:25,589 high take a second here to work out the 152 00:07:25,589 --> 00:07:30,180 kinks stretch just explore your body and 153 00:07:30,180 --> 00:07:32,189 slowly we'll step the left foot up into 154 00:07:32,189 --> 00:07:35,400 our lunge pivot on that right foot press 155 00:07:35,400 --> 00:07:36,599 into the outer edge of that back foot 156 00:07:36,599 --> 00:07:38,789 bend your front knee and we rise up 157 00:07:38,789 --> 00:07:41,879 warrior one full breath here relax your 158 00:07:41,879 --> 00:07:45,389 shoulders enjoy and then on an exhale 159 00:07:45,389 --> 00:07:48,509 let's open out warrior two full body 160 00:07:48,509 --> 00:07:53,069 experience nice and strong then inhale 161 00:07:53,069 --> 00:07:55,139 sink deep into that front knee tailbone 162 00:07:55,139 --> 00:07:58,020 lengthens down reach forward up and back 163 00:07:58,020 --> 00:08:02,969 peaceful warrior you got this breathing 164 00:08:02,969 --> 00:08:06,319 deep exhale back to warrior two 165 00:08:06,319 --> 00:08:09,120 straighten the front leg send the sit 166 00:08:09,120 --> 00:08:11,729 bones back tilt keep lengthen the side 167 00:08:11,729 --> 00:08:13,770 body coming to your triangle trichinosis 168 00:08:13,770 --> 00:08:18,740 onna only a breath cycle here in and out 169 00:08:18,740 --> 00:08:21,710 then take a nice deep breath in exhale 170 00:08:21,710 --> 00:08:24,529 bend that front knee back to warrior two 171 00:08:24,529 --> 00:08:27,960 strong legs extending energy out through 172 00:08:27,960 --> 00:08:30,779 the fingertips now we'll drop the right 173 00:08:30,779 --> 00:08:32,729 fingertips down to come up we pivot on 174 00:08:32,729 --> 00:08:37,458 the back foot and we inhale arms up high 175 00:08:37,458 --> 00:08:40,100 breathing deep here 176 00:08:40,100 --> 00:08:42,590 and then exhale open the chest and 177 00:08:42,590 --> 00:08:44,360 shoulders as you release back down to 178 00:08:44,360 --> 00:08:46,520 the earth awesome beautiful warrior 179 00:08:46,520 --> 00:08:49,250 dance my friends plant the palms step it 180 00:08:49,250 --> 00:08:50,900 back come to your knees take it to 181 00:08:50,900 --> 00:08:53,060 child's pose or vinyasa and then 182 00:08:53,060 --> 00:08:59,360 together we'll meet in child's pose swim 183 00:08:59,360 --> 00:09:01,400 the fingertips back forehead comes to 184 00:09:01,400 --> 00:09:04,640 the mat and we rest beautiful my friends 185 00:09:04,640 --> 00:09:10,220 find your breath breathe tuck your chin 186 00:09:10,220 --> 00:09:13,240 into your chest slowly roll up 187 00:09:13,240 --> 00:09:16,160 palms come to the tops of the thighs and 188 00:09:16,160 --> 00:09:19,040 we lift the heart deep breath in and 189 00:09:19,040 --> 00:09:24,230 exhale out through the mouth one more 190 00:09:24,230 --> 00:09:25,970 just like that inhaling through the 191 00:09:25,970 --> 00:09:30,350 nostrils and exhale out don't be shy in 192 00:09:30,350 --> 00:09:32,590 the mouth 193 00:09:32,770 --> 00:09:35,990 awesome feels awesome great why did the 194 00:09:35,990 --> 00:09:38,390 knees mm-hmm turn the fingertips in 195 00:09:38,390 --> 00:09:41,210 towards your Center and we're just gonna 196 00:09:41,210 --> 00:09:42,820 stretch the arms here a little bit 197 00:09:42,820 --> 00:09:45,290 pressing into all ten knuckles you can 198 00:09:45,290 --> 00:09:47,090 practice a lion's breath here if you're 199 00:09:47,090 --> 00:09:50,030 feeling the pranayama today inhaling in 200 00:09:50,030 --> 00:09:52,070 through the nostrils and the same thing 201 00:09:52,070 --> 00:09:53,570 exhaling out through the mouth this time 202 00:09:53,570 --> 00:09:57,640 drawing the tongue down and the gaze up 203 00:10:00,100 --> 00:10:03,830 cool a little slowly release walk the 204 00:10:03,830 --> 00:10:08,450 knees back in and so day 25 so now we're 205 00:10:08,450 --> 00:10:10,100 gonna begin to either transition 206 00:10:10,100 --> 00:10:13,520 straight to shavasana or I'd love for 207 00:10:13,520 --> 00:10:16,460 you to explore a little freestyle so 208 00:10:16,460 --> 00:10:17,870 depending on the amount of energy you 209 00:10:17,870 --> 00:10:22,310 have today you might come up onto your 210 00:10:22,310 --> 00:10:24,650 toes plant your palms and work on 211 00:10:24,650 --> 00:10:27,200 bakasana maybe you are working on a crow 212 00:10:27,200 --> 00:10:30,170 practice lifting one toe and then the 213 00:10:30,170 --> 00:10:30,710 other 214 00:10:30,710 --> 00:10:32,510 maybe you pause and you're like I'd love 215 00:10:32,510 --> 00:10:34,460 to learn that and you hop on over to the 216 00:10:34,460 --> 00:10:37,220 foundations of crow pose video for a 217 00:10:37,220 --> 00:10:40,160 little fun same thing with an inversion 218 00:10:40,160 --> 00:10:42,350 maybe you want to work on a headstand 219 00:10:42,350 --> 00:10:45,140 today or a shoulder stand so moving over 220 00:10:45,140 --> 00:10:47,390 to the foundations of yoga or if you're 221 00:10:47,390 --> 00:10:48,970 earning and 222 00:10:48,970 --> 00:10:50,740 seeing those in your in your practice 223 00:10:50,740 --> 00:10:53,620 you might begin to just work on a little 224 00:10:53,620 --> 00:10:55,920 bit of prep and then play with that here 225 00:10:55,920 --> 00:10:59,319 if you were enjoying the hips happy hip 226 00:10:59,319 --> 00:11:02,379 openers of yesterday of yesteryear then 227 00:11:02,379 --> 00:11:05,290 you might shift forward and to come into 228 00:11:05,290 --> 00:11:08,439 a one-legged pigeon mindfully of course 229 00:11:08,439 --> 00:11:11,110 breathing using the sound of your breath 230 00:11:11,110 --> 00:11:14,079 to stay focused in on the sensations and 231 00:11:14,079 --> 00:11:15,550 then of course just make sure you repeat 232 00:11:15,550 --> 00:11:18,310 on the other side so I'd love to just 233 00:11:18,310 --> 00:11:19,959 offer this up to you right now a little 234 00:11:19,959 --> 00:11:22,230 playtime at the end of your practice 235 00:11:22,230 --> 00:11:26,379 again I think this is going to inspire 236 00:11:26,379 --> 00:11:29,379 you to continue to do this after our 30 237 00:11:29,379 --> 00:11:30,819 days we want to start that now and day 238 00:11:30,819 --> 00:11:34,300 25 if you're tired if time is short then 239 00:11:34,300 --> 00:11:35,379 you might just head straight to 240 00:11:35,379 --> 00:11:41,199 shavasana like me and I begin to get 241 00:11:41,199 --> 00:11:43,899 settled in for a little relaxation maybe 242 00:11:43,899 --> 00:11:47,139 coming into a reclined twist or whatever 243 00:11:47,139 --> 00:11:49,720 feels good letting the weight of the 244 00:11:49,720 --> 00:11:53,040 body begin to relax and settle and 245 00:11:53,040 --> 00:11:57,600 really just focusing on the breath maybe 246 00:11:57,600 --> 00:12:00,550 coming into even a meditation pose over 247 00:12:00,550 --> 00:12:03,220 this shavasana is always a good idea to 248 00:12:03,220 --> 00:12:07,800 use this nice little moment of stillness 249 00:12:07,800 --> 00:12:09,850 so I'm really proud of you guys I'm 250 00:12:09,850 --> 00:12:11,860 really honored to be here day 25 with 251 00:12:11,860 --> 00:12:13,750 you and I will see you tomorrow stick 252 00:12:13,750 --> 00:12:17,019 with it day 26 namaste enjoy your play 253 00:12:17,019 --> 00:12:20,069 time or your relaxation 254 00:12:26,610 --> 00:12:36,700 [Music]