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hey everyone welcome to 30 days of yoga

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with Adriene I'm Adriene and its day 28

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I hope you're feeling great but if

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you're not this yoga sure gonna help so

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let's hop to it okay we're going to

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begin standing at the head of your mat

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take a second to just loop the shoulders

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a couple times draw a couple circles

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with the nose close your eyes find your

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footing find your breath and just move

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in a way that feels good for you here

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before we dive into our Sun Salutation

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today or a variation of that so you can

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get as freaky as you want here you can

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go full-on you know we're at the gram on

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the air you can just kind of keep it

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chill but check in with the spine spread

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awareness through all four corners of

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your feet find that sweet breath and

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then when you're ready we're gonna

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inhale reach the fingertips all the way

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up stay there as you pull the thumbs

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back dial the pinkies forward drop down

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through the shoulders big breath in big

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breath out awesome let's have some fun

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today inhale slowly carving a line with

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the nose look up maybe slight backbend

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here maybe not as you exhale reel it in

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and send it down into your forward fold

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same thing here moving away that feels

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good to find it feels good here

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stretching it out connecting with your

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breath taking some spa-like breaths

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massaging the body with the moment with

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your breath and then we'll inhale lift

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up to that flat back kind of unraveling

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through the spine today keep it soft and

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explorative find the Wonder the joy

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let's not turn into yoga robots just yet

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or ever really but no need to do it now

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we've made it this far day 28 and then

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we'll exhale release and then we'll

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plant the palms and step or hop it back

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to plank position take a couple seconds

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here to pedal out through the legs press

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away from the earth

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find that buoyancy imagine a big

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physical ball or a big ball here so

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we're not sinking the hips down we're

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finding that sit bone to heel connection

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and then let's go ahead everyone lower

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the knees then the chest as you pull the

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elbows back and then the chin and then

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inhale soft rise up to Cobra take a

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second here to work out the kinks be

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mindful press into palms

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and inhale open your heart and exhale

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release curl the toes under press up to

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all fours or plank take a deep breath in

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and on your exhale my friends downward

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dog

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pedal it out here explore in yoga we

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have the opportunity to connect to a

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sense of wonder that's kind of childlike

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remember when we were kids and we used

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to do the same pose used to do this and

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this this so for me I really like to

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think of that that wonder that childlike

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wonder which we're gonna play with today

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and I encourage you to remember in your

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downward dogs to come the now we're dogs

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to come take a nice slow walk back up to

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the front edge and together we'll land

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forward fold inhale find a sense of

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place so no rigid rigidity here find a

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little bit of a wave maybe in the spine

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today as you come to that flat back and

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then exhale release so we work with the

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repetition inhale all the way up towards

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the sky but we do it so that we can find

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new things and explore and on your

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exhale come back down to the heart maybe

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do a little dance here find a little

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sense of wonder play and if you're

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finding a bit of resistance or a lot of

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resistance to that then you're normal

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it's totally normal so but that's fine

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here to guide you invite you to a little

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bit of play so pedal the feet and let's

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just kind of soften it up we've been

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we've been doing this for 28 days so

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let's let's find a little bit of

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ourselves in this a little of your own

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identity make it your own if it

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eventually we'll be able to do that

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without any resistance hopefully and

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here we go inhale reach

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maybe the fingertips kids together maybe

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you clap it together whatever you're

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feeling inhale find an extension keep

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that extension as you exhale bend the

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knee softly and forward fold extended

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forward fold uttanasana inhale lifting

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up halfway and exhale fold plant the

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palms step or hop it back to plank

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remember that playfulness that buoyancy

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here so smile maybe you move a little

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side to side here maybe your body's

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tired so you come to the knees and even

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sneak in a little cat-cow so you got it

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one more breath wherever you are my

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friends and then together we'll lower

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the knees to the ground this time keep

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the pelvis rocking up towards the sky as

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you lower the chest we come to this pose

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chin and then knees chest chin is what

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we call this and then we're gonna slide

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underneath the fence here slithering

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through to our Cobra

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deep breath in and exhale to downward

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facing dog

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find a playfulness here as you drop the

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left heel and slide the right leg up

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high we're gonna draw a couple circles

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with the right knee and play here one

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way and then the other and then we'll

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step that right foot all the way up and

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into our runners lunge feel free to

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lower that back knee in fact everyone

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lower that back knee for a breath or two

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then find your alignment find your

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action and eventually it will loop the

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shoulders and let the heart radiate

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forward breathe deep great plant the

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palms slide the right toes back to plank

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maybe take a vinyasa here your aversion

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anything at all or just send it straight

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up and back down facing dog so what do

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you want to do listen to your buddy

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let's play here dropping the right heel

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slide the left leg up eventually bending

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that left knee and taking it for a

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little ride circles breathing deep

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noticing how that affects my hands my

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shoulders my ribcage and then we'll step

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that left leg all the way up into our

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lunge lower that right knee for a couple

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breaths as you stretch it out connect to

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your breath since

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a sense of freedom and wonder here as we

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kind of peel off the old layers of paint

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and find what feels good eventually

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working out the kinks to where we can

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loop the shoulders lift that back knee

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and hearts gonna radiate forward so

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we're coming out of this turtle shell

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literally physically and then we'll rock

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the back foot up to meet the front take

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your time together we'll meet forward

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fold interlace the fingertips behind the

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calves bend the elbows left to right

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draw your nose up towards your navel

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we'll take three full breaths here belly

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on the tops of the thighs anything

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elbows left to right you can play with

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pulsing hair straightening and bending

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the legs to go a little deeper into the

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hammies and then we'll break free

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inhale halfway lift and exhale soften

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and bow inhale reach it all the way up

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fingertips kiss up overhead or palms

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clap together and then we're gonna send

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it all the way back down Shh

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awesome inhale halfway lift flat back

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and exhale Shamy down this time let's

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hop it back to plank

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let's see what happens what shifting

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forward lowering all the way knees chest

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and chin or taking chaturanga to upward

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facing dog we take a deep breath in

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wherever you are smile even if it's just

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an inner smile and then exhale make your

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transition in down dog so it could be to

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all fours it could be coming to a whole

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low plank it could be high plank or

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maybe you come on your own way great

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we're gonna drop the right heel slide

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the left leg up bend the left knee this

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time open up all the way stacking the

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left hip over the right so I'm going to

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just be conscious that I'm not dumping

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all my weight into my right shoulder

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here by keeping nice and square opening

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up through the left side body you can

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straighten that leg you

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and can come up onto the left fingertips

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breathe breathe breathe and then we'll

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drop it and repeat on the st. right

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repeat the same thing on the other side

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excuse me drop the left heel inhale lift

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the right leg high stacking the hips

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coming out of the fingertips looking

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under me so this might be a lot of work

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for the arms so breathe breathe breathe

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deep into the belly connect it to your

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core your Center and then we'll release

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back down great lower the knees and send

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it back Child's Pose awesome work my

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friends find your breath soften through

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the fingertips let it go

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great slowly press into the tops of the

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feet knees are together here as we roll

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it up fingertips stay pointing towards

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the front edge as I plant the palms I'm

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going to open the chest draw the knees

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down breathe into the front of the hip

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creases find your foundation here as you

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press in all ten knuckles and I lift the

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heart up toward the sky if the knees do

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not allow me to do this then I can do

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this in cross-legged same thing drawing

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the tops of the thighs out opening up

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through the chest

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I find the extension through the crown

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of the head open your throat chakra what

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do you want to say in the next thirty

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days from now what needs to be said

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what commitments shall we make after

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this 30-day experience what will we take

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with us press into all ten fingerprints

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one more breath here and then slowly

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come up onto the fingertips lift head

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over heart heart over pelvis stack and

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then we'll send it all and back up into

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our downward facing dog

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now you here sit bones up high towards

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the sky

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I said be playful at least it's working

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okay I can feel it and then we're just

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going to go for a nice slow walk up

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towards frontage inhale halfway lift

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yeah exhales shimmy down inhale all the

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way up fingertips kiss clap

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interlace above the head whatever you

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like and then we'll send it back down

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inhale halfway lift exhale slide it down

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step or hop it back to plank and you

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choose your vinyasa here so knees chest

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chin belly to Cobra or shifting your

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weight forward creating a little more

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strength in the body maybe with an

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upward facing dog and you can send it

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directly back or if you want another

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challenge you can come back to this

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hovering plank draw and then back up to

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plank and downward facing dog if you're

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like that's crazy she's me then let's

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give it okay so now I'm going to have a

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little fun by flipping my dog you might

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watch this prep just for starters if

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you're new and you might just save this

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for a rainy day so I'm gonna walk my

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toes towards the left side of the mat

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and then my right walk my right hand to

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the center but I'm pretty much in a

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narrow downward dog here on the left

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side of my mat then I'm gonna pivot on

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the ball joint of my right big toe I'm

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gonna turn my right toes towards the

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back edge as I slide almost creating a

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semicircle with my left toes out and

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just like in bridge pose or wheel my

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toes go out and I lift my hip points up

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towards the sky lift my right ribcage

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pressing up and out of my right palm hip

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points forward heart open we call this

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flip dog opening the heart the chest

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sending that extension out through the

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crown of the head breathe deep here lift

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your hips and then on an exhale open

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that shoulder rounding it all the way

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around to come back to your downward

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facing dog

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great then the sit bones high up in the

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sky take a rest here you can also lower

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the knees and take a rest in Child's

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Pose so decide what your resting pose is

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today whether it's staying in downward

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facing dog or coming into balasana we'll

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take three full beautiful playful

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wonderous breaths in whatever resting

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pose you choose

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after the third breath make your way to

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down dog well we'll meet our friends and

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then we're gonna play in a little flip

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dog on the other side so I'm gonna walk

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my toes towards the right side of my mat

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and then I'm gonna bring the left hand

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to the center of my mat so again kind of

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an an arrow dog on the right side of my

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mat if you have a wall next to you or a

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bench like me you can always do this on

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on the same side of your mat oh wait

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yeah that's right I'm going this way

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that's not a problem but still a good

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note it doesn't have to quite be like

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that I just think it's nice whenever I'm

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choosing public classes I do it like

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this just so that you're going on to

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your mat more and less Sun to your

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neighbors but you know it's all good

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it's all gravy baby here we go pressing

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into the left ball joint the left big

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toe scuse me so just kind of staying

315
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grounded there I'm gonna create this

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semi circles I press up and out of my

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left palm right toes are gonna straw

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circle out as I turn both toes towards

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the back edge now I can even use my

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right hand like I did with my left to

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scoop the left side body up lift my hip

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points up towards the sky

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having fun here sending hip points up

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nice that way right fingertips reach

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forward as I extend good knees towards

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the front edge I lift up press up out of

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my foundation to open my heart shine you

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might find different variations here too

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but for now let's keep the toes pointing

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forward or for new to the practice again

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to come out of the pose I'm going to

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inhale in exhale right fingertips all

333
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the way around opening up the shoulder

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on my transition back down and slowly I

335
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come back to my downward facing dog

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so center yourself on the mat everyone

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take a deep full wondrous breath in and

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a long breath out Shh awesome work my

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friends

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slowly lower to the knees and we'll send

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it back this time swimming the

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fingertips all the way around come onto

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your right ear and rest Child's Pose

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shoulders relaxed

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you might find a gentle sway here you

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might wiggle the fingers and turn your

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head to the other side again nice gentle

348
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rock if it feels good and slow

349
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draw the chin to center and roll it up

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shifting gently to your side coming to

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go mukasam legs cow legs so I'm gonna

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keep one heel in let's do the left heel

353
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just keep it simple left heel in right

354
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leg on top doesn't really matter which

355
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one you do first time so one leg under

356
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one leg over basically we draw the heels

357
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in towards the center line eventually I

358
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might get to a place where I can stack

359
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the knees but if they are very askew

360
00:16:05,669 --> 00:16:08,189
that's okay be in the moment breathe you

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might lift the hips up on a bolster

362
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block a blanket towel inhale palms come

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to the arches of the feet and we lift up

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through the center channel stay here or

365
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exhale see if you can keep the sit bones

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rooted down inhale in exhale unravel

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great take a moment here to just maybe

368
00:16:33,689 --> 00:16:35,279
find a little hugging and of the knees

369
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whether the soles of the feet are on the

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00:16:36,929 --> 00:16:40,100
ground or you're lifting up in a balance

371
00:16:40,100 --> 00:16:42,720
then then we'll switch opposite foot so

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right heel comes underneath left leg

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goes up and over and we check it out on

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the other side hmm

375
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don't rush eh it's situated you might

376
00:16:51,959 --> 00:16:53,669
lift the hips and then hands will come

377
00:16:53,669 --> 00:16:55,139
to the soles of the feet and once again

378
00:16:55,139 --> 00:16:57,809
we find that lift as we hug and lift up

379
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through the center channel

380
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maybe we just stay here cuz we feel it

381
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in the hips or for two got a little

382
00:17:05,819 --> 00:17:08,638
thinned out or to go a little deeper for

383
00:17:08,638 --> 00:17:10,829
a deeper stretch well forward fold

384
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keeping the sit bones rooted we round

385
00:17:13,709 --> 00:17:18,119
now notice we're not completely letting

386
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go in the shoulders I'm keeping a nice

387
00:17:19,648 --> 00:17:23,159
integrity here just supporting myself in

388
00:17:23,159 --> 00:17:26,510
the stretch in the release

389
00:17:28,300 --> 00:17:31,730
press into the sit bones hook the chin

390
00:17:31,730 --> 00:17:33,200
to the chest to unravel

391
00:17:33,200 --> 00:17:35,600
once again we'll hug the knees into the

392
00:17:35,600 --> 00:17:37,310
chest either finding little balance here

393
00:17:37,310 --> 00:17:39,380
or bringing this holes of the feet to

394
00:17:39,380 --> 00:17:43,520
the crib slide your hands behind your

395
00:17:43,520 --> 00:17:45,830
thighs and let's roll it all the way to

396
00:17:45,830 --> 00:17:48,920
five back hug the knees into the chest

397
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take a recline twist and then begin to

398
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ask yourself what I want after this

399
00:17:54,760 --> 00:17:58,670
straight to shavasana maybe drawing some

400
00:17:58,670 --> 00:18:00,830
circles with the knees stabilizing my

401
00:18:00,830 --> 00:18:03,020
secret maybe a couple full body

402
00:18:03,020 --> 00:18:06,350
stretches maybe ten push-ups before I

403
00:18:06,350 --> 00:18:09,950
rest in corpse pose maybe some hip

404
00:18:09,950 --> 00:18:14,290
openers so ask yourself what do you want

405
00:18:14,290 --> 00:18:16,580
take care of your body and then

406
00:18:16,580 --> 00:18:19,190
choreograph your way to your final and

407
00:18:19,190 --> 00:18:23,660
most precious posture shavasana be

408
00:18:23,660 --> 00:18:27,770
playful here you might even pause the

409
00:18:27,770 --> 00:18:31,400
video or finish it out and then play a

410
00:18:31,400 --> 00:18:35,150
song and add on to your yoga practice so

411
00:18:35,150 --> 00:18:37,640
keeping a sense of wonder on the mat

412
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today and then you can take this off the

413
00:18:39,320 --> 00:18:40,670
mat and into the rest of your day - I

414
00:18:40,670 --> 00:18:44,210
think that's values so I am heading into

415
00:18:44,210 --> 00:18:46,880
shavasana here I wish you the best have

416
00:18:46,880 --> 00:18:48,920
a wonderous playful day remember that

417
00:18:48,920 --> 00:18:50,870
childlike wonder as you go through every

418
00:18:50,870 --> 00:18:52,970
day and I'll see you tomorrow

419
00:18:52,970 --> 00:18:55,810
take care

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00:19:01,470 --> 00:19:10,970
[Music]