hey guys welcome to 30 days of yoga with

Adriene I'm Adriene and today we have a

swift and fun dancing warrior practice

for you it's day 25 doing awesome guys

let's go alright my friends today we're

going to begin with a little cat-cow so

a little spinal flex to warm it up go

ahead and come onto all fours find your

breath let's make the most of our

practice today day 25 it's a short

practice we're gonna move nice and Swift

so take breaks when you need to and

we'll begin by warming up the spine with

a little cat-cow smile you got this you

made it to your mat really the hard part

is over so let's just rock out together

here and breathe and today's practice is

like a little dance a little dancing

warrior sequence so we're just going to

do a little dance together and then

we'll continue on with the day you guys

are doing awesome starting with a little

cat-cow connecting to the breath maybe

closing your eyes you know what to do

here checking in with the body and the

breath and then curling the toes under

whenever you're ready we'll walk the

palms forward just a hair find that

spiral on the shoulders and let's lift

those sit bones up towards the sky bend

the knees pedal it out and don't decide

where it ends here moving in a way that

feels good for you today stretching it

out just committing to the practice then

we'll take a slow walk up towards the

front edge together we'll land in

Boonton asana extended forward fold keep

the knees bent as generously as you like

deep breath in Long breath out

and slowly we're gonna roll it up enjoy

the smooth this time for yourself

nice and slow coming up to Mountain Pose

we stand up nice and tall smile and on

an inhale reach it up fingertips kiss up

and overhead full body stretch here take

a second to just work out the kinks you

might sway a little side to side you

might find a softness in the knees maybe

even a slight backbend so we do a little

organic movement here and then we'll

release the fingertips down interlace

and the same thing here a little organic

movement opening the chest opening the

shoulders smile this is what yoga is all

about finding what feels good and you

can do this on your map you can also do

this off your mat any time great then

we'll release the fingertips and inhale

reach em high fingertips kiss up

overhead one more time and exhale

forward fold inhale lift to your flat

back position an exhale soften and bow

plant the palms step or hop it back to

plank

take your time then lower the knees

slowly lower all the way down to your

belly or keep the knees lifted slowly

lower all the way down to your belly

inhale press into the tops of the feet

lift up Cobra exhale forehead kisses the

mat inhale press into your palms lift up

Cobra exhale release one more inhale

press into everything that is touching

the mat and lift up Cobra and exhale

release awesome work curl the toes under

press up to all fours or plank that top

of a push-up position and then we'll

send it back downward facing dog great

work my friends deep breath in Long

breath out bend the knees look forward

inhaling

exhale float towards the front edge of

your mat or walk inhale lift to flat

back exhale forward fold

inhale halfway lift and exhale release

press into your feet reach it all the

way up full body experience full breath

and exhale hands together at the heart

or maybe you ran the fingertips down so

I'm really trying to give you a little

freedom to make it your own here and our

last ever all the time but especially

here as we come to the end so that when

your thirty days are over you can kind

of feel empowered to do your own thing

okay so maybe that's shoulder rolls neck

rolls wrist rolls pausing the video to

do something more you know

find what feels good hmm and when you

feel satisfied let's inhale reach it up

fingertips kiss up and overhead on an

exhale diving forward on an inhale

halfway lift

beautiful long neck and exhale release

cool step or hop it back to plank once

again the same thing as before you can

lower the knees or you can keep the

knees lifted as you shift your weight

forward and practice chaturanga or maybe

you lower all the way to the belly for

Cobra again inhale to Cobra or upward

facing dog lift the backs of the legs

open your chest press into all ten

knuckles and then exhale everyone

downward facing dog in down dog we're

gonna drop the left heel and slide the

right leg up you can take a second here

to open up through that hip maybe draw a

couple circles whatever feels good and

then we'll send that right foot all the

way up and into our lunge go ahead and

pivot on the back foot and we're gonna

rise up into warrior one strong legs I

inhale reach the fingertips up smile

then exhale dial your heart towards the

left side of your mat come into warrior

two you might even widen your stance

here as you grow your practice breathe

deep engage then we're going to inhale

keep the front knee bent as you reach

forward up and back peaceful warrior

X

fail back to warrior two beautiful now

straighten that front leg tilt hip

points excuse me sit bones back and

we're gonna tilt forward tricking asana

inhale in and exhale bend that front

knee knee back to warrior two

cool drop the left fingertips down to

come up warrior dance here as we inhale

high lunge open your heart and exhale

open the chest and shoulders as you

release down

take a rest to your knees on the ground

sit bones back or we move through a

vinyasa if you're in Child's Pose make

your way back to downward facing dog

we're going to do the same little

warrior dance on the other side so drop

the right heel inhale lift the left leg

high take a second here to work out the

kinks stretch just explore your body and

slowly we'll step the left foot up into

our lunge pivot on that right foot press

into the outer edge of that back foot

bend your front knee and we rise up

warrior one full breath here relax your

shoulders enjoy and then on an exhale

let's open out warrior two full body

experience nice and strong then inhale

sink deep into that front knee tailbone

lengthens down reach forward up and back

peaceful warrior you got this breathing

deep exhale back to warrior two

straighten the front leg send the sit

bones back tilt keep lengthen the side

body coming to your triangle trichinosis

onna only a breath cycle here in and out

then take a nice deep breath in exhale

bend that front knee back to warrior two

strong legs extending energy out through

the fingertips now we'll drop the right

fingertips down to come up we pivot on

the back foot and we inhale arms up high

breathing deep here

and then exhale open the chest and

shoulders as you release back down to

the earth awesome beautiful warrior

dance my friends plant the palms step it

back come to your knees take it to

child's pose or vinyasa and then

together we'll meet in child's pose swim

the fingertips back forehead comes to

the mat and we rest beautiful my friends

find your breath breathe tuck your chin

into your chest slowly roll up

palms come to the tops of the thighs and

we lift the heart deep breath in and

exhale out through the mouth one more

just like that inhaling through the

nostrils and exhale out don't be shy in

the mouth

awesome feels awesome great why did the

knees mm-hmm turn the fingertips in

towards your Center and we're just gonna

stretch the arms here a little bit

pressing into all ten knuckles you can

practice a lion's breath here if you're

feeling the pranayama today inhaling in

through the nostrils and the same thing

exhaling out through the mouth this time

drawing the tongue down and the gaze up

cool a little slowly release walk the

knees back in and so day 25 so now we're

gonna begin to either transition

straight to shavasana or I'd love for

you to explore a little freestyle so

depending on the amount of energy you

have today you might come up onto your

toes plant your palms and work on

bakasana maybe you are working on a crow

practice lifting one toe and then the

other

maybe you pause and you're like I'd love

to learn that and you hop on over to the

foundations of crow pose video for a

little fun same thing with an inversion

maybe you want to work on a headstand

today or a shoulder stand so moving over

to the foundations of yoga or if you're

earning and

seeing those in your in your practice

you might begin to just work on a little

bit of prep and then play with that here

if you were enjoying the hips happy hip

openers of yesterday of yesteryear then

you might shift forward and to come into

a one-legged pigeon mindfully of course

breathing using the sound of your breath

to stay focused in on the sensations and

then of course just make sure you repeat

on the other side so I'd love to just

offer this up to you right now a little

playtime at the end of your practice

again I think this is going to inspire

you to continue to do this after our 30

days we want to start that now and day

25 if you're tired if time is short then

you might just head straight to

shavasana like me and I begin to get

settled in for a little relaxation maybe

coming into a reclined twist or whatever

feels good letting the weight of the

body begin to relax and settle and

really just focusing on the breath maybe

coming into even a meditation pose over

this shavasana is always a good idea to

use this nice little moment of stillness

so I'm really proud of you guys I'm

really honored to be here day 25 with

you and I will see you tomorrow stick

with it day 26 namaste enjoy your play

time or your relaxation

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