What's up, my friends?

Welcome to 30 Days of Yoga with Adriene.

I'm Adriene, and it's day 26.

We have five more practices together.

You're doing awesome.

I'd love to hear how its going down below,
after your practice, when you're feeling good,

or maybe you've had a challenging day, either
way.

Let's do it together, right here, right now,
day 26.

Let's go.

Hey, friends.

Today we're going to begin flat on our backs.

Take a second to get settled in.

And we will begin by smiling today and finding
a nice, deep breath in and a nice, long breath

out.

Hands can rest gently on the belly here or
at your sides.

And we're just going to take a couple more
deep breaths.

So allow your breath to inspire a little organic
movement in the body here today, whether it's

pointing and flexing the feet, rocking on
the heels, maybe spreading the fingertips,

checking in with the wrists; maybe you find
a full body stretch here.

Deep breathing, deep breaths, a yawn.

This is yoga, connecting breath to body, mind
and heart, here resting on the Earth, feeling

supported.

Take one more deep breath in.

And then if your arms are not up and overhead
at this point, go ahead and inhale, reach

the fingertips up.

We're going to slowly release the backs of
the hands to the mat or the Earth, and if

they don't release, then that's okay.

That's just a check-in point for you.

So in time, we'll be able to release them.

Breathe into the chest.

Breathe into the heart.

Let your rib cage expand.

And then exhale, let it go.

Now move the breath down to a little more
of your mid-section, your lower ribs.

Inhale in, feeling the chest, the lungs, mid-section
expand.

Just play with the breath here and then exhale.

And now we are going to inhale in through
the nose, fill both those areas plus the belly

up with air.

Here we go.

Inhale, deep breath.

And exhale, let it go, belly falls.

Let's do one more just like that.

Inhale, filling the chest, lungs expand, belly
rises, and on an exhale, we fall.

Cool.

From here, go ahead and bend the elbows.

Just let them relax a little bit.

We're going to walk the right heel and the
left heel over towards the bottom left corner

of the mat.

Cross the right ankle over the left, and then
we are going to press into the head and shoulders

and shimmy towards the top left corner of
the mat.

Inhale, reach the arms up and overhead.

We'll take the right hand to the left wrist,
and we stretch.

So a little recap.

Walking the heels towards the bottom left
corner of the mat, walking the head, the neck,

the shoulders towards the top left corner.

Then I'm going to grab my left wrist with
my right hand and find a long stretch of the

right side body, creating like a crescent
moon shape here with the body.

Take a deep breath in.

Again, you might play with that three-parts
breath, breathing into the chest.

The lungs, the rib cage expands and then the
belly rises.

Yes, awesome.

You can feel the skin of the body stretching
with that breath.

And then exhale, release it back to center,
nice and slow.

Then we'll walk it to the other side.

So you know what to do, and even if this is
new for you, just take your time.

We walk the heels towards the right and then
the head, and then the shoulders, and then

you can stay here or cross that left ankle
over the right.

And we grab now the opposite wrist, so I'm
grabbing the right.

Oh, actually, I might have done that wrong
the first time.

This time grab your left wrist with your right
hand.

Hopefully I grabbed the right wrist with the
left hand last time.

If not, I'm human!

Very sorry.

Inhale, breathe into the lungs.

Fill the body with air.

Let the chest, the rib cage expand, and the
belly rises with the deep breath in.

Just play here with your breath in your own
time.

And then release everything and walk it back
to center.

Awesome.

Press the palms now down into the earth by
your hips, and hug those knees in one at a

time.

You might scoop the tailbone up towards the
sky a bit, letting the lower back become really

flush with the mat, so that lower back is
stamping, moving my back down on the yoga

mat as we squeeze the knees up.

And we know what to do here.

Find a little rock and roll.

Point and flex the feet.

You could give yourself a little massage if
the muscles are sore.

If the knees are sensitive, or maybe you've
gone through a knee injury or something in

healing, give it a little good ju-ju.

Never underestimate the power of your energy,
your thoughts, and of touch.

Okay.

Then from here, we'll squeeze the knees up
towards the heart, relax the shoulders down,

actively relax the shoulders, relax the weight
of the arms down.

Peel the nose up to the knees.

Take a couple breaths here.

Again, see if you can practice breathing into
the torso, nice, full, deep breaths.

Maybe you don't come all the way here.

Maybe there's lots of space.

Just embrace where you are today.

For a deeper stretch, you might find a little
resistance pressing the soles of the feet

into the fingers as you grab the outer edges.

Just check out where it is today.

Everyone, be conscious of your shoulders.

See if you can rotate the biceps up towards
the sky.

Then look away from the video, if you aren't
already, and close your eyes for one more

breath cycle in and out here.

Visualize space in between each vertebra.

You say vertebra, I say vertebrae.

And then we gently release.

Awesome.

Come to a nice, reclined cobbler's pose here.

So exploring all lines here with the support
of the earth feels really good.

Check in with the breath, 3 parts breath.

We breathe into the chest.

The lungs, the rib cage expands.

The belly rises.

Your hands can rise with that breath in.

And then exhale, it falls.

Close your eyes.

Two more breaths just like that.

Awesome.

Bring the fingertips now to the outer edges
of the leg.

Hike your knees up.

Bring them together.

We're going to cross the right ankle over
the left.

Grab the outer edges of the feet.

Thumbs are going to come into the arches of
the feet and we're going to give ourselves

just a little massage.

Sweet feet, maybe checking in with the tops
of the feet too, honoring your feet here.

So important.

Way more important than we, I think, remember.

Our sweet feet, and honoring them, keeping
them healthy, happy.

Nice, conscious footing is a great metaphor,
I think, for life, so that we can dance on

them, so we can trek into the unknown, and
so that we can stand grounded, find balance.

You get the picture, I think.

Let's rock and roll.

Navel draws in, energetically, and we begin
to rock, front to back.

Front to back, massaging the spine, maybe
you'll find a place to hover here.

And again, visualizing the spine here as you
find a little back and forth flexion.

And when you feel satisfied, sit up nice and
tall, sukhasana, the easy pose.

So here we are, day 26, and you might be like,
"Girl, this is not an easy pose."

So rather than just thinking about this as
the easy pose, we're just going to aim to

find ease here.

So here in the homestretch, I think its important
that whatever level we're working on in our

practice, that we take a second to just kind
of pull back.

And it's great to challenge ourselves and
to set goals, but also know that we always

have this place of home and ease to return
to in between working towards our goals, those

challenging poses, those kind of fun poses.

Just remember you always have this simple
meditation pose to connect to each day, to

find simplicity and aim to find ease and stillness.

So we're going to just take three nice, full
breaths here, honoring just that, remembering

that this tool is here for us always and is
essentially the foundation of our practice,

also of our meditation practice, which we
can talk more about later.

So close your eyes and find your breath.

Let's take some neck circles here, continuing
with the breath, checking in with the neck

and the shoulders here, finding what feels
good and taking the ease that we aim for in

easy pose, sukhasana, with us as we dive forward
onto all fours.

Here we go.

Take a couple cat-cows here.

Keep deepening the breath.

Let go of to-do lists.

Let go of words unspoken.

Let's open ourselves up to something new here
in this kind of quick, yummy, full-body yoga

practice today.

So nice and easy, taking the principles of
finding ease into our next posture, good old

downward facing dog.

Curl the toes under.

Walk the palms forward.

And nice and easy, with integrity, keep a
nice awareness on the torso so we're not just

dumping all of our weight into the earth as
we lift the hips up, but we're keeping integrity,

full body experience.

You can open your eyes here, look at your
sweet legs, your sweet feet, as you paddle

it out.

How awesome it is to be alive.

Press into all ten knuckles.

Breathe into the chest.

The rib cage expands, the belly fills, and
exhale.

Let it go.

Great.

Take it for a nice, slow walk up towards the
front edge.

We're going to hang here for a couple breaths,
so feel free to bend the knees generously.

Again, find what feels good.

Nice, conscious footing as the toes point
forward.

We grab the elbows perhaps, rock a little
side to side.

Stick with your breath, my friends.

Breathe into the backs of the legs.

Breathe into that back body.

Nobody's knees should be locked here.

In fact, nice generous bend is really great,
I think.

Then inhale, slide the palms up past the ankles,
past the shins, to the tops of the thighs.

Loop the shoulders, pull those elbows back,
find your flat-back position today.

This time we're going to take a second to
turn to the left.

It's like a little performance art piece.

Hello.

And I'm joking, but that's what I love about
yoga too, is just kind of getting into my

weird.

People are always saying, "Thanks for keeping
yoga weird," and I'm like, "Is that an Austen

joke?"

But really, I like it.

No yoga robots.

So what I'm doing here is I'm turning my right
ear to the ground, pulling my shoulders away,

finding extension to the crown of the head.

Tuck your chin slightly to lengthen through
the back and the neck.

Then carve a line with your nose through center
and take it to the other side.

So I'm having to work quite hard here, pressing
into all four corners of the feet, breathing

into the backs of the legs, drawing my navel
up towards my spine, making sure that I'm

tucking my tailbone just slightly so my lower
back is nice and long.

Pull the elbows back like two little grasshopper
legs.

Extend through the crown of the head.

Tuck your chin slightly, and then exhale,
release back to center, and we'll slide it

down.

Awesome, my friends.

Plant your palms.

Slide the toes back one at a time, we'll keep
it nice and easy today, to plank and pedal

it out here.

See if you can find a buoyancy.

You might even bend the elbows a couple times.

Just make sure you're not holding and waiting.

Find a little bit of air underneath you.

Find your breath.

And then when you're ready, we'll slowly lower
all the way down to the belly.

Great.

Press into the tops of the feet.

Press into your pubic bone.

Palms underneath the shoulders, we find ease
as we loop the shoulders.

Pull those elbows back again, and inhale,
open your heart, cobra.

Spread awareness through the palms.

Create a full body experience here, my friends,
as once again, this time we're going to keep

the chin lifted as we turn towards the left.

Breathe into the right side of that neck.

Pull your right shoulder away from your right
ear, and then through center, stay strong

in the back, body to the left.

Again, loop that left shoulder back.

Pull both elbows towards the back edge.

Breathe in, and exhale, back to center.

Smile, and we release.

Curl the toes under.

Come to all fours.

Great, everyone.

So wrists underneath the shoulders here, knees
directly underneath the hips.

I got a little allergy today.

I'm going to press into the tops of the feet
strong.

Notice that the toes are going out or coming
in.

Draw them in line with the knees.

Inhale, extend the right toes out long.

Flex your foot, right toes dialed down towards
the earth.

Now lift your right inner thigh up towards
the sky and breathe.

Now drop your right rib cage, navel up, inhale.

Send the left fingertips forward.

Exhale, nose to knee.

Stay rooted through that back foot.

Inhale, keep it nice and slow, soft and easy.

And exhale, reeling it in, nose to knee.

One more inhale.

Extend.

This time we're going to hold.

We're going to bend the right knee, send it
to the right side of your mat.

Let's really charge through that right inner
thigh.

Then bend your left elbow.

Send it to the left side of your mat.

Lift up through the left armpit chest.

Breathe here, one more breath, and then exhale,
release.

Awesome.

Curl the toes under.

Send those hip bones back, and take a load
off.

Little yoga for the feet moment.

Itch your nose.

Find some wrist circles.

Smile.

Fix yourself.

Reconnect with your breath.

Reconnecting with your breath, reconnecting
to yourself, connecting to you.

Back to all fours we go.

And same thing on the other side.

So really make sure you find that alignment
first.

And through practice, that's going to come
as second nature, but at first, it can take

quite some time, maybe 30 days, to really
kind of turn on that inner mirror and reconnect

and sometimes rewire, right?

Pressing into the foundation, inhale, send
the left toes out, and dial the left toes

down towards the ground.

Left inner thigh spirals up towards the sky.

So this is going to want to happen, and I'm
going to dial the top of my left thigh bone

down towards the earth.

Great.

Find an evenness.

You might even connect to that three-parts
breath here.

And inhale, reaching the right fingertips
forward.

Plug that right shoulder in.

Breathe.

Create space between the earth and you.

Press into your foundation.

Then we're going to light that fire, create
strength by bending the left knee, just having

a little fun here, and drawing it over towards
the left side of the mat.

Your mind is strong, so stay positive, keep
with it.

Lift your left inner thigh.

Bend the right elbow towards the right.

Keeping it weird here, breathe, breathe, breathe.

If you're looking at the video, take your
gaze straight down here for one more breath.

And then exhale, release.

Awesome.

Curl the toes under, send it back, and same
thing.

It's all you.

Wrist circles, shoulder circles, gentle twists.

So again, here in the homestretch, really
trying to empower you to find what feels good

and listen to your body, let your body talk
and then to listen to it, and then use the

tools of yoga and pranayama to survey.

All right, and then we'll dive back forward
onto all fours.

Walk the palms out just a bit, and then send
those hipbones up and back.

Turn the two big toes in here, so those inner
thighs are spiraling in and out towards the

back edge of your mat.

Take three breaths here, downward facing dog.

Fill your body with air.

Connect to yourself via the breath.

What's up today?

Notice if you're crashing forward.

See if you can press away from your palms.

Send those heels down.

They don't even have to come close to the
mat, no biggie, just the energetic intention.

One more breath wherever you are, and then
we slowly lower down.

Awesome.

Cross the left ankle over the right.

Slide on through.

We'll send it all the way back to flat-back
position, and once again, hug those sweet

knees up towards the chest.

Great.

Hug the right knee, and send the left leg
all the way out.

Deep breath in, squeeze, squeeze, squeeze.

Press through that left heel.

On your deep breath out, open up through that
right hip.

So we're going to gently guide the right knee
towards the right side of the mat.

Bring the left palm to the top of the left
thigh bone.

And then we have lots of options here.

We can rotate that right ankle one way and
then the other.

If we have flexibility, we might already begin
to grab the big toe, and open and extend this

out long.

Also if you have a strap or a tie or anything
at all that can be a little arm extension

for you, this is great.

I have this nice wall here.

But what I want to do is make sure I'm guiding
this left hip, this left buttock down, firming

down through that left thigh bone.

So guys, I'm here just to give you a place
to work towards, or I'm here even, or I'm

here.

Take one more breath, wherever you are, and
then use your exhale to gather it all, reel

it back into center, so again, staying connected
in our transitions and then switching, nice

and slow, left leg in.

Squeeze that knee up towards your heart.

Send the right leg out.

Full breaths here.

On an exhale, we bring the right hand to just
remind ourselves to firm down through that

right thigh bone as we open up.

So we tend to just kind of focus on "Oh, this
asana is only about the hip," but really,

this is about the full body, finding places
to ground down, open, stay nice and open through

the chest and the heart.

Again, you might grab that big toe here and
open up, or you might even just begin by grabbing

the toe, or again, we might just be here,
holding.

Also a strap or tie is always nice here, opening
up through.

So we have lots of options.

The most important thing here is to commit
to your breath, so lets take one more full

breath in.

And on an exhale, gather it all, reel it all
back into center.

Grab the outer edges of your feet.

Send the soles of the feet up towards the
sky, happy baby pose.

Draw the tops of the thighs down, and lengthen
tailbone towards the back edge of your mat.

Relax your shoulders.

One more breath here.

Then we exhale, release.

Slide both feet down.

Inhale, reach the fingertips up and overhead.

Exhale, interlace the fingertips.

Create a little pillow, a little hammock.

Thumbs can extend where you're going to massage
the neck here with the thumbs.

So at this point, we're going to send our
body towards shavasana, or we're going to

take again a second for a little playtime,
maybe planting the palms and coming into a

shoulder stand, followed by a fish pose, or
maybe rolling all the way up for some wide-arm

push ups, a little more strength building
today.

Maybe you want to hold and plank or practice
a crow, or maybe you want a little more restorative;

you could come to that supta baddha konasana.

So this is a moment in time where we're either
connecting to our current goals or challenges

or just exploring the dance of yoga a little
more.

Obviously, really be mindful.

Don't try to learn something new in this playtime
right before shavasana.

You might save that.

But I do want to offer a little moment now
just to ask, "What else do I need in the body

and how can I fulfill that?"

We are going to continue doing that.

So for me, it's keeping the thumbs extended
and massaging my tired, sore head and neck.

And then I'm going to slide my legs out long
and prepare for shavasana.

For you, it might be the same or it might
be something a little bit different, so choreograph

your ending here of our yoga ritual and make
sure you take at least a moment or two to

relax in stillness.

And I will see you tomorrow.

Very, very, very awesome work.

I'm so proud of us for sticking with it.

Even if you've missed a day or it hasn't been
exactly what you thought, we're here now,

and tomorrow is a new day, and I will see
you guys okay?

Take good care.

Namaste.