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hello my sweet friends from all over the

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world welcome to 30 days of yoga with

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Adriene I'm Adriene and its day 29 let's

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hop to it together at the heart so it

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gets the treat in on your mat anywhere

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on your mind go crazy you have to be at

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the front of your mat and we're gonna

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doll the palms together in Anjali mudra

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at the heart

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stand up nice and tall smile and then

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take your gaze from the video and draw

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it down just pass your fingertips tuck

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your chin into your chest so you can

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lengthen through the back of the neck

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and then close your eyelids maybe you

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can feel a little tension in the

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shoulders or some heaviness in the heart

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see if you can soften the brows so self

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yet so soften the area between the two

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eyebrows and then relax your jaw as well

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and just take a moment here of peace

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here day 29 my lucky number and find

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your breath your breath supports you on

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this journey and beyond so let's connect

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with nice full breath in and a nice long

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breath out yeah nice full breath in and

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exhale release reconnect to your

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intention here maybe why you started

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this 30-day experience maybe you've

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missed days maybe you've done every day

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maybe you've done more than just these

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videos every day whatever has happened

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reconnect here right now

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tenshun honoring the power of word and

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the power of thought take it with you

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into these next gestures as we breathe

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in and exhale lift the heart interlace

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the fingertips behind the tailbone and

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open the chest open your heart open your

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mind and open your eyes take a deep

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breath in and on an exhale bend the

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knees generously belly comes to the tops

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of the thighs

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and we release forward seeing what is on

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the plate here today breathe deep make

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any sound you want take that sense of

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wonder from yesterday and keep exploring

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big breath in and on your big breath out

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we'll release the fingertips and come

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into forward fold toes pointing forward

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we release the fingertips to the earth

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are the palms to the mat or maybe elbows

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come excuse-me hands come to the elbows

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and we rock a little side to side then

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slowly well inhale lift up to flat back

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position and on an exhale slide it down

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step the right foot back into your lunge

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inhale open your heart look forward

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exhale lower the back knee inhale reach

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the fingertips up towards the sky and

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exhale bend the elbows cactus arms as

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you sink deep here inhale reaching up

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and exhale bending the elbows maybe

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shifting the weight of the hips forward

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so you also don't have to move the hips

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here you can just move the arms inhale

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reach up exhale opening the heart the

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chest cactus arms or football goal pose

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arms as we open the heart deep breath in

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open your heart and exhale release come

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back to that low lunge lift the back

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knee up and we'll step the back foot up

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to meet the front forward fold switching

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legs step the left toes back inhale loop

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the shoulders heart radiates forward

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breathe into that left hip crease strong

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and then we'll lower the back knee

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and inhale reach the arms up find that

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hugging into the midline then exhale

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bending the elbows open your heart

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inhale reach it up and exhale bend the

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elbows open your heart your chest stay

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true to your integrity so nice alignment

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here as we inhale one more time reach up

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and exhale bend the elbows open your

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heart your chest great release down

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we'll bring the right knee to meet the

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left and we'll drop the elbows and then

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we'll walk the knees back nice and slow

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bringing the heart to the earth resting

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the forehead on the mat and if the

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shoulders are pinching give yourself a

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little bit of space you can do that

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you're in charge so here we melt the

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heart down we find a little bit of

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length in the lower back body as we rock

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the pelvis up towards the sky you might

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find a gentle sway back and forth and

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for me this is where I just truly take a

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moment for myself and breathe deep and

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surrender to the bigger picture

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surrender to that which is greater and

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for me this is a moment where I just

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kind of really connect to yoga and bow

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to the beloved my practice is a service

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to the big picture so to each his own

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right but we just we just go go a little

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bit deeper than just oh here's a heart

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opener a shoulder opener connecting mmm

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then I'll press into my fingertips to

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come up nice and slow shifting pressing

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into the elbows to come up and then

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coming back to all fours

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take a couple cat cows here mmm

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strong emphasis on this arching of the

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spine after that heart to earth pose you

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may want

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and then when you're satisfied curl the

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toes under walk the palms out of hair

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and send it up downward-facing dog

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take a deep breath in here and exhale

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out through the mouth as you paddle it

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out then drop the left heel as you

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inhale lift the right leg high toes down

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exhale squeezing that right knee all the

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way up in towards your heart nose to

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knee

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and then we'll step it up into our lunge

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high lunge here is we reach the

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fingertips behind the ears maybe to come

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up here having a little fun as we spike

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that heel back pull the right hip crease

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and we inhale in exhale bend the elbows

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left to right open your heart your chest

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sink a little deeper maybe inhale reach

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it up strong legs exhale bend the knees

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we can always practice this with the

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knee down again and one more time inhale

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and exhale bend the elbows open your

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heart

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awesome hands come to the waistline here

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and I'm gonna slowly pivot on my back

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foot turn the right toes in so now both

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toes are in just slightly I press into

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the outer edges of the feet and I inhale

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open my heart my chest this is that

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superhero pose here and exhale wide

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legged forward fold down you go

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great fingertips come to the mat here

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you might walk your palms in line with

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the arches of the feet if you've been

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through the empower program with me or

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you're further along in your practice

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that you want to practice a headstand

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here guess what I'm inviting it in

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hugging the elbows in maybe slowly

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lifting up here or maybe not so if

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you're new to the practice just hang

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tight and check out the headstand prep

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video maybe we're here maybe we're here

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on a block or a blanket or maybe we're

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working on headstand from here quite fun

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so wherever you are take a couple more

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breaths and then to come out we'll

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slowly unravel with the fingertips

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coming back and then eventually hands to

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the

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and retracing our steps or stay up all

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the way back up

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take a second to observe your breath

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close your eyes notice how that oxygen

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has shifted how the blood flow is

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changing how maybe the energy in the

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room is shifted and just check-in relax

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your jaw soften the skin of the face

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keep pressing into the outer edges of

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the feet drawing energy up through the

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arches of the feet the inner arches as

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we release the fingertips down and we

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interlace the fingertips behind the tail

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once again draw the knuckles down on the

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way inhale open your chest in your heart

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and exhale forward fold again this time

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knuckles drawing up and over wide legged

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forward fold we really maybe play with

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the length of our stance here maybe the

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crown of the head comes to the mat maybe

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we're nowhere even close to that and

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that's okay we are where we are in the

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moment today not locking the knees

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breathing into this beautiful and

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therapeutic posture or variation there's

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so many benefits breathe deep stay

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grounded through your feet you got it

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one more breath to come out of the

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posture really press into the outer

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edges the feet connect to your core draw

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the knuckles down down down as you

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slowly roll up release the hands once

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again bring them to the waistline and

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just notice how you feel open your mouth

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Yoga is awesome we get to touch

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ourselves stretch wear comfy clothes and

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we get to breathe with our mouths open

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so just long ago cool

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then slowly we're going to turn the left

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toes towards the back edge of the mat

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turn the right toes in hands reach up we

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pivot on the back foot we lift that

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right heel and inhale high lunge exhale

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bend the elbows left to right open your

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heart and well inhale reach up and

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exhale bend the elbows full body

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experience one more you got this vote

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for love inhale

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reach it up and exhale bending at the

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elbows opening the armpit chest awesome

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inhale in and exhale we're gonna come

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all the way back to our lunch so now

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you're facing the opposite end of your

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mat hopefully we plant the palms we

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slide the left toes back three

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chaturanga push-ups shift your weight

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forward here we go one looking forward

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you can always lower the knees and two

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and last thing ohmygosh to the store

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three and then we lower the knees great

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we're gonna shift now to come to stick

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pose but I'm going to flip so that I'm

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seated facing the front edge so I just

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do a nice easy flip come to staff pose

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dandasan not pressing the heels towards

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the front edge I roll up through the

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staircase of the spine and I sit up nice

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and tall fingertips are going to come in

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line with the hips or I might walk them

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back a little bit to find this openness

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in the heart of the chest

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firm down to the thigh bones we're going

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to take three breaths here opening the

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heart opening the chest breathe flex

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through your feet

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then slowly we'll draw the left heel up

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keep about our knuckles worth of space

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between your inner thigh and your heel

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I'm gonna hug my left knee with my right

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elbow sit up nice and tall like just

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like in that staff pose Dundas necessary

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and we find a gentle twist here pressing

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through that right heel softening

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through the skin of the face keeping the

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heart open chest open armpit chest

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lifting up towards the heavens

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then take one more breath here and we'll

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switch so come to them that's on the

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first so you can find that strong

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integrity in that left leg and then

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slide the right heel up and we find our

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twist

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gently releasing back to centre soles of

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the feet come to the mat we walk the

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palms forward for a couple of different

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options so I can come into my garland

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pose variation or I can come for a

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little buck asana practice so palms come

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down I walk the toes together and I

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might just start by rocking trying to

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draw my knees up towards my armpit chest

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keeping the heart open the chest open I

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might Rock a little front and back

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keeping the gaze forward

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maybe I lift one toe maybe I left the

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other maybe I'm just in my squat I saved

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this core practice for another day or

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maybe I come into crow with the breath

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nice and slow

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harassing in all ten knuckles and then

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after a little playtime we'll move fry

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micro or a squat back to seated and

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we'll roll all the way out onto the back

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interlace the fingertips behind the head

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when you arrive hug your knees into your

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chest inhale in as you exhale send your

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right leg out draw your right elbow

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towards your left knee lift your heart

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then we're gonna switch coming through

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Center really slow and sending it to the

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other side yogi bicycles in through

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Center elbows wide and right elbow to

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left knee and then switch left elbow to

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right knee and in your own time here

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moving checking in with your Center

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following your breath with the movement

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really finding a synchronicity here if

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you can't resist the urge to just kind

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of blast through it then when you feel

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satisfied

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release the head grab the ankle soles of

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the feet up towards the sky maybe you

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grab the outer arches or the inner

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arches here for a little happy baby

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lengthening the tailbone down maybe

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straightening the legs maybe finding a

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little movement back and forth and then

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it's all you baby

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maybe you head into a shoulder stand

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here our plow maybe you head into a

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reclined twist maybe you change it up by

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taking Eagle legs or Garvin Dawson legs

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into your reclined twist and once you

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feel set you might practice closing the

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eyes for this last moment or two

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and everyone wherever you are I

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encourage you to connect to your breath

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this pulse this life force that lives

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inside all of us that's connecting us

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across the ether slowly enjoying your

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playtime finding what feels good and

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then eventually getting situated in your

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best and most beautiful shavasana so you

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can use a pillow I'm gonna grab my

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bolster here today because I have it

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here and I'm gonna put it underneath

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your legs this is awesome you don't need

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a fancy schmancy bolster I can't tell

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you how many years I was practicing

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you'll get try I just got this we just

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got this this year really so you don't

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need a bolster but you can roll up a

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towel or a blanket put it underneath

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your legs and you can connect to that

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sense of wonder and you know we all want

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toned muscles but this shavasana is is

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just as important not only is it you

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know well has loads of benefits that

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that we can read about later but you

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know this is a precious moment to is all

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I'm saying

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so set it up take the time to set it up

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yummy if you like and then rest it's

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like when we were kids we'll make forts

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we enjoy building them and then we sit

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in them and enjoy them so find a place

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where you can rest

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you think and really notice what it

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feels like to be alive today on day 29

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rock on my friends taking care

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see you tomorrow it's gonna be fun got a

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good surprise in store for you

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[Music]