hey everyone welcome to 30 days of yoga with Adriene I'm Adriene and its day 28 I hope you're feeling great but if you're not this yoga sure gonna help so let's hop to it okay we're going to begin standing at the head of your mat take a second to just loop the shoulders a couple times draw a couple circles with the nose close your eyes find your footing find your breath and just move in a way that feels good for you here before we dive into our Sun Salutation today or a variation of that so you can get as freaky as you want here you can go full-on you know we're at the gram on the air you can just kind of keep it chill but check in with the spine spread awareness through all four corners of your feet find that sweet breath and then when you're ready we're gonna inhale reach the fingertips all the way up stay there as you pull the thumbs back dial the pinkies forward drop down through the shoulders big breath in big breath out awesome let's have some fun today inhale slowly carving a line with the nose look up maybe slight backbend here maybe not as you exhale reel it in and send it down into your forward fold same thing here moving away that feels good to find it feels good here stretching it out connecting with your breath taking some spa-like breaths massaging the body with the moment with your breath and then we'll inhale lift up to that flat back kind of unraveling through the spine today keep it soft and explorative find the Wonder the joy let's not turn into yoga robots just yet or ever really but no need to do it now we've made it this far day 28 and then we'll exhale release and then we'll plant the palms and step or hop it back to plank position take a couple seconds here to pedal out through the legs press away from the earth find that buoyancy imagine a big physical ball or a big ball here so we're not sinking the hips down we're finding that sit bone to heel connection and then let's go ahead everyone lower the knees then the chest as you pull the elbows back and then the chin and then inhale soft rise up to Cobra take a second here to work out the kinks be mindful press into palms and inhale open your heart and exhale release curl the toes under press up to all fours or plank take a deep breath in and on your exhale my friends downward dog pedal it out here explore in yoga we have the opportunity to connect to a sense of wonder that's kind of childlike remember when we were kids and we used to do the same pose used to do this and this this so for me I really like to think of that that wonder that childlike wonder which we're gonna play with today and I encourage you to remember in your downward dogs to come the now we're dogs to come take a nice slow walk back up to the front edge and together we'll land forward fold inhale find a sense of place so no rigid rigidity here find a little bit of a wave maybe in the spine today as you come to that flat back and then exhale release so we work with the repetition inhale all the way up towards the sky but we do it so that we can find new things and explore and on your exhale come back down to the heart maybe do a little dance here find a little sense of wonder play and if you're finding a bit of resistance or a lot of resistance to that then you're normal it's totally normal so but that's fine here to guide you invite you to a little bit of play so pedal the feet and let's just kind of soften it up we've been we've been doing this for 28 days so let's let's find a little bit of ourselves in this a little of your own identity make it your own if it eventually we'll be able to do that without any resistance hopefully and here we go inhale reach maybe the fingertips kids together maybe you clap it together whatever you're feeling inhale find an extension keep that extension as you exhale bend the knee softly and forward fold extended forward fold uttanasana inhale lifting up halfway and exhale fold plant the palms step or hop it back to plank remember that playfulness that buoyancy here so smile maybe you move a little side to side here maybe your body's tired so you come to the knees and even sneak in a little cat-cow so you got it one more breath wherever you are my friends and then together we'll lower the knees to the ground this time keep the pelvis rocking up towards the sky as you lower the chest we come to this pose chin and then knees chest chin is what we call this and then we're gonna slide underneath the fence here slithering through to our Cobra deep breath in and exhale to downward facing dog find a playfulness here as you drop the left heel and slide the right leg up high we're gonna draw a couple circles with the right knee and play here one way and then the other and then we'll step that right foot all the way up and into our runners lunge feel free to lower that back knee in fact everyone lower that back knee for a breath or two then find your alignment find your action and eventually it will loop the shoulders and let the heart radiate forward breathe deep great plant the palms slide the right toes back to plank maybe take a vinyasa here your aversion anything at all or just send it straight up and back down facing dog so what do you want to do listen to your buddy let's play here dropping the right heel slide the left leg up eventually bending that left knee and taking it for a little ride circles breathing deep noticing how that affects my hands my shoulders my ribcage and then we'll step that left leg all the way up into our lunge lower that right knee for a couple breaths as you stretch it out connect to your breath since a sense of freedom and wonder here as we kind of peel off the old layers of paint and find what feels good eventually working out the kinks to where we can loop the shoulders lift that back knee and hearts gonna radiate forward so we're coming out of this turtle shell literally physically and then we'll rock the back foot up to meet the front take your time together we'll meet forward fold interlace the fingertips behind the calves bend the elbows left to right draw your nose up towards your navel we'll take three full breaths here belly on the tops of the thighs anything elbows left to right you can play with pulsing hair straightening and bending the legs to go a little deeper into the hammies and then we'll break free inhale halfway lift and exhale soften and bow inhale reach it all the way up fingertips kiss up overhead or palms clap together and then we're gonna send it all the way back down Shh awesome inhale halfway lift flat back and exhale Shamy down this time let's hop it back to plank let's see what happens what shifting forward lowering all the way knees chest and chin or taking chaturanga to upward facing dog we take a deep breath in wherever you are smile even if it's just an inner smile and then exhale make your transition in down dog so it could be to all fours it could be coming to a whole low plank it could be high plank or maybe you come on your own way great we're gonna drop the right heel slide the left leg up bend the left knee this time open up all the way stacking the left hip over the right so I'm going to just be conscious that I'm not dumping all my weight into my right shoulder here by keeping nice and square opening up through the left side body you can straighten that leg you and can come up onto the left fingertips breathe breathe breathe and then we'll drop it and repeat on the st. right repeat the same thing on the other side excuse me drop the left heel inhale lift the right leg high stacking the hips coming out of the fingertips looking under me so this might be a lot of work for the arms so breathe breathe breathe deep into the belly connect it to your core your Center and then we'll release back down great lower the knees and send it back Child's Pose awesome work my friends find your breath soften through the fingertips let it go great slowly press into the tops of the feet knees are together here as we roll it up fingertips stay pointing towards the front edge as I plant the palms I'm going to open the chest draw the knees down breathe into the front of the hip creases find your foundation here as you press in all ten knuckles and I lift the heart up toward the sky if the knees do not allow me to do this then I can do this in cross-legged same thing drawing the tops of the thighs out opening up through the chest I find the extension through the crown of the head open your throat chakra what do you want to say in the next thirty days from now what needs to be said what commitments shall we make after this 30-day experience what will we take with us press into all ten fingerprints one more breath here and then slowly come up onto the fingertips lift head over heart heart over pelvis stack and then we'll send it all and back up into our downward facing dog now you here sit bones up high towards the sky I said be playful at least it's working okay I can feel it and then we're just going to go for a nice slow walk up towards frontage inhale halfway lift yeah exhales shimmy down inhale all the way up fingertips kiss clap interlace above the head whatever you like and then we'll send it back down inhale halfway lift exhale slide it down step or hop it back to plank and you choose your vinyasa here so knees chest chin belly to Cobra or shifting your weight forward creating a little more strength in the body maybe with an upward facing dog and you can send it directly back or if you want another challenge you can come back to this hovering plank draw and then back up to plank and downward facing dog if you're like that's crazy she's me then let's give it okay so now I'm going to have a little fun by flipping my dog you might watch this prep just for starters if you're new and you might just save this for a rainy day so I'm gonna walk my toes towards the left side of the mat and then my right walk my right hand to the center but I'm pretty much in a narrow downward dog here on the left side of my mat then I'm gonna pivot on the ball joint of my right big toe I'm gonna turn my right toes towards the back edge as I slide almost creating a semicircle with my left toes out and just like in bridge pose or wheel my toes go out and I lift my hip points up towards the sky lift my right ribcage pressing up and out of my right palm hip points forward heart open we call this flip dog opening the heart the chest sending that extension out through the crown of the head breathe deep here lift your hips and then on an exhale open that shoulder rounding it all the way around to come back to your downward facing dog great then the sit bones high up in the sky take a rest here you can also lower the knees and take a rest in Child's Pose so decide what your resting pose is today whether it's staying in downward facing dog or coming into balasana we'll take three full beautiful playful wonderous breaths in whatever resting pose you choose after the third breath make your way to down dog well we'll meet our friends and then we're gonna play in a little flip dog on the other side so I'm gonna walk my toes towards the right side of my mat and then I'm gonna bring the left hand to the center of my mat so again kind of an an arrow dog on the right side of my mat if you have a wall next to you or a bench like me you can always do this on on the same side of your mat oh wait yeah that's right I'm going this way that's not a problem but still a good note it doesn't have to quite be like that I just think it's nice whenever I'm choosing public classes I do it like this just so that you're going on to your mat more and less Sun to your neighbors but you know it's all good it's all gravy baby here we go pressing into the left ball joint the left big toe scuse me so just kind of staying grounded there I'm gonna create this semi circles I press up and out of my left palm right toes are gonna straw circle out as I turn both toes towards the back edge now I can even use my right hand like I did with my left to scoop the left side body up lift my hip points up towards the sky having fun here sending hip points up nice that way right fingertips reach forward as I extend good knees towards the front edge I lift up press up out of my foundation to open my heart shine you might find different variations here too but for now let's keep the toes pointing forward or for new to the practice again to come out of the pose I'm going to inhale in exhale right fingertips all the way around opening up the shoulder on my transition back down and slowly I come back to my downward facing dog so center yourself on the mat everyone take a deep full wondrous breath in and a long breath out Shh awesome work my friends slowly lower to the knees and we'll send it back this time swimming the fingertips all the way around come onto your right ear and rest Child's Pose shoulders relaxed you might find a gentle sway here you might wiggle the fingers and turn your head to the other side again nice gentle rock if it feels good and slow draw the chin to center and roll it up shifting gently to your side coming to go mukasam legs cow legs so I'm gonna keep one heel in let's do the left heel just keep it simple left heel in right leg on top doesn't really matter which one you do first time so one leg under one leg over basically we draw the heels in towards the center line eventually I might get to a place where I can stack the knees but if they are very askew that's okay be in the moment breathe you might lift the hips up on a bolster block a blanket towel inhale palms come to the arches of the feet and we lift up through the center channel stay here or exhale see if you can keep the sit bones rooted down inhale in exhale unravel great take a moment here to just maybe find a little hugging and of the knees whether the soles of the feet are on the ground or you're lifting up in a balance then then we'll switch opposite foot so right heel comes underneath left leg goes up and over and we check it out on the other side hmm don't rush eh it's situated you might lift the hips and then hands will come to the soles of the feet and once again we find that lift as we hug and lift up through the center channel maybe we just stay here cuz we feel it in the hips or for two got a little thinned out or to go a little deeper for a deeper stretch well forward fold keeping the sit bones rooted we round now notice we're not completely letting go in the shoulders I'm keeping a nice integrity here just supporting myself in the stretch in the release press into the sit bones hook the chin to the chest to unravel once again we'll hug the knees into the chest either finding little balance here or bringing this holes of the feet to the crib slide your hands behind your thighs and let's roll it all the way to five back hug the knees into the chest take a recline twist and then begin to ask yourself what I want after this straight to shavasana maybe drawing some circles with the knees stabilizing my secret maybe a couple full body stretches maybe ten push-ups before I rest in corpse pose maybe some hip openers so ask yourself what do you want take care of your body and then choreograph your way to your final and most precious posture shavasana be playful here you might even pause the video or finish it out and then play a song and add on to your yoga practice so keeping a sense of wonder on the mat today and then you can take this off the mat and into the rest of your day - I think that's values so I am heading into shavasana here I wish you the best have a wonderous playful day remember that childlike wonder as you go through every day and I'll see you tomorrow take care [Music]