hello my sweet friends from all over the

world welcome to 30 days of yoga with

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

hop to it together at the heart so it

gets the treat in on your mat anywhere

on your mind go crazy you have to be at

the front of your mat and we're gonna

doll the palms together in Anjali mudra

at the heart

stand up nice and tall smile and then

take your gaze from the video and draw

it down just pass your fingertips tuck

your chin into your chest so you can

lengthen through the back of the neck

and then close your eyelids maybe you

can feel a little tension in the

shoulders or some heaviness in the heart

see if you can soften the brows so self

yet so soften the area between the two

eyebrows and then relax your jaw as well

and just take a moment here of peace

here day 29 my lucky number and find

your breath your breath supports you on

this journey and beyond so let's connect

with nice full breath in and a nice long

breath out yeah nice full breath in and

exhale release reconnect to your

intention here maybe why you started

this 30-day experience maybe you've

missed days maybe you've done every day

maybe you've done more than just these

videos every day whatever has happened

reconnect here right now

tenshun honoring the power of word and

the power of thought take it with you

into these next gestures as we breathe

in and exhale lift the heart interlace

the fingertips behind the tailbone and

open the chest open your heart open your

mind and open your eyes take a deep

breath in and on an exhale bend the

knees generously belly comes to the tops

of the thighs

and we release forward seeing what is on

the plate here today breathe deep make

any sound you want take that sense of

wonder from yesterday and keep exploring

big breath in and on your big breath out

we'll release the fingertips and come

into forward fold toes pointing forward

we release the fingertips to the earth

are the palms to the mat or maybe elbows

come excuse-me hands come to the elbows

and we rock a little side to side then

slowly well inhale lift up to flat back

position and on an exhale slide it down

step the right foot back into your lunge

inhale open your heart look forward

exhale lower the back knee inhale reach

the fingertips up towards the sky and

exhale bend the elbows cactus arms as

you sink deep here inhale reaching up

and exhale bending the elbows maybe

shifting the weight of the hips forward

so you also don't have to move the hips

here you can just move the arms inhale

reach up exhale opening the heart the

chest cactus arms or football goal pose

arms as we open the heart deep breath in

open your heart and exhale release come

back to that low lunge lift the back

knee up and we'll step the back foot up

to meet the front forward fold switching

legs step the left toes back inhale loop

the shoulders heart radiates forward

breathe into that left hip crease strong

and then we'll lower the back knee

and inhale reach the arms up find that

hugging into the midline then exhale

bending the elbows open your heart

inhale reach it up and exhale bend the

elbows open your heart your chest stay

true to your integrity so nice alignment

here as we inhale one more time reach up

and exhale bend the elbows open your

heart your chest great release down

we'll bring the right knee to meet the

left and we'll drop the elbows and then

we'll walk the knees back nice and slow

bringing the heart to the earth resting

the forehead on the mat and if the

shoulders are pinching give yourself a

little bit of space you can do that

you're in charge so here we melt the

heart down we find a little bit of

length in the lower back body as we rock

the pelvis up towards the sky you might

find a gentle sway back and forth and

for me this is where I just truly take a

moment for myself and breathe deep and

surrender to the bigger picture

surrender to that which is greater and

for me this is a moment where I just

kind of really connect to yoga and bow

to the beloved my practice is a service

to the big picture so to each his own

right but we just we just go go a little

bit deeper than just oh here's a heart

opener a shoulder opener connecting mmm

then I'll press into my fingertips to

come up nice and slow shifting pressing

into the elbows to come up and then

coming back to all fours

take a couple cat cows here mmm

strong emphasis on this arching of the

spine after that heart to earth pose you

may want

and then when you're satisfied curl the

toes under walk the palms out of hair

and send it up downward-facing dog

take a deep breath in here and exhale

out through the mouth as you paddle it

out then drop the left heel as you

inhale lift the right leg high toes down

exhale squeezing that right knee all the

way up in towards your heart nose to

knee

and then we'll step it up into our lunge

high lunge here is we reach the

fingertips behind the ears maybe to come

up here having a little fun as we spike

that heel back pull the right hip crease

and we inhale in exhale bend the elbows

left to right open your heart your chest

sink a little deeper maybe inhale reach

it up strong legs exhale bend the knees

we can always practice this with the

knee down again and one more time inhale

and exhale bend the elbows open your

heart

awesome hands come to the waistline here

and I'm gonna slowly pivot on my back

foot turn the right toes in so now both

toes are in just slightly I press into

the outer edges of the feet and I inhale

open my heart my chest this is that

superhero pose here and exhale wide

legged forward fold down you go

great fingertips come to the mat here

you might walk your palms in line with

the arches of the feet if you've been

through the empower program with me or

you're further along in your practice

that you want to practice a headstand

here guess what I'm inviting it in

hugging the elbows in maybe slowly

lifting up here or maybe not so if

you're new to the practice just hang

tight and check out the headstand prep

video maybe we're here maybe we're here

on a block or a blanket or maybe we're

working on headstand from here quite fun

so wherever you are take a couple more

breaths and then to come out we'll

slowly unravel with the fingertips

coming back and then eventually hands to

the

and retracing our steps or stay up all

the way back up

take a second to observe your breath

close your eyes notice how that oxygen

has shifted how the blood flow is

changing how maybe the energy in the

room is shifted and just check-in relax

your jaw soften the skin of the face

keep pressing into the outer edges of

the feet drawing energy up through the

arches of the feet the inner arches as

we release the fingertips down and we

interlace the fingertips behind the tail

once again draw the knuckles down on the

way inhale open your chest in your heart

and exhale forward fold again this time

knuckles drawing up and over wide legged

forward fold we really maybe play with

the length of our stance here maybe the

crown of the head comes to the mat maybe

we're nowhere even close to that and

that's okay we are where we are in the

moment today not locking the knees

breathing into this beautiful and

therapeutic posture or variation there's

so many benefits breathe deep stay

grounded through your feet you got it

one more breath to come out of the

posture really press into the outer

edges the feet connect to your core draw

the knuckles down down down as you

slowly roll up release the hands once

again bring them to the waistline and

just notice how you feel open your mouth

Yoga is awesome we get to touch

ourselves stretch wear comfy clothes and

we get to breathe with our mouths open

so just long ago cool

then slowly we're going to turn the left

toes towards the back edge of the mat

turn the right toes in hands reach up we

pivot on the back foot we lift that

right heel and inhale high lunge exhale

bend the elbows left to right open your

heart and well inhale reach up and

exhale bend the elbows full body

experience one more you got this vote

for love inhale

reach it up and exhale bending at the

elbows opening the armpit chest awesome

inhale in and exhale we're gonna come

all the way back to our lunch so now

you're facing the opposite end of your

mat hopefully we plant the palms we

slide the left toes back three

chaturanga push-ups shift your weight

forward here we go one looking forward

you can always lower the knees and two

and last thing ohmygosh to the store

three and then we lower the knees great

we're gonna shift now to come to stick

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

seated facing the front edge so I just

do a nice easy flip come to staff pose

dandasan not pressing the heels towards

the front edge I roll up through the

staircase of the spine and I sit up nice

and tall fingertips are going to come in

line with the hips or I might walk them

back a little bit to find this openness

in the heart of the chest

firm down to the thigh bones we're going

to take three breaths here opening the

heart opening the chest breathe flex

through your feet

then slowly we'll draw the left heel up

keep about our knuckles worth of space

between your inner thigh and your heel

I'm gonna hug my left knee with my right

elbow sit up nice and tall like just

like in that staff pose Dundas necessary

and we find a gentle twist here pressing

through that right heel softening

through the skin of the face keeping the

heart open chest open armpit chest

lifting up towards the heavens

then take one more breath here and we'll

switch so come to them that's on the

first so you can find that strong

integrity in that left leg and then

slide the right heel up and we find our

twist

gently releasing back to centre soles of

the feet come to the mat we walk the

palms forward for a couple of different

options so I can come into my garland

pose variation or I can come for a

little buck asana practice so palms come

down I walk the toes together and I

might just start by rocking trying to

draw my knees up towards my armpit chest

keeping the heart open the chest open I

might Rock a little front and back

keeping the gaze forward

maybe I lift one toe maybe I left the

other maybe I'm just in my squat I saved

this core practice for another day or

maybe I come into crow with the breath

nice and slow

harassing in all ten knuckles and then

after a little playtime we'll move fry

micro or a squat back to seated and

we'll roll all the way out onto the back

interlace the fingertips behind the head

when you arrive hug your knees into your

chest inhale in as you exhale send your

right leg out draw your right elbow

towards your left knee lift your heart

then we're gonna switch coming through

Center really slow and sending it to the

other side yogi bicycles in through

Center elbows wide and right elbow to

left knee and then switch left elbow to

right knee and in your own time here

moving checking in with your Center

following your breath with the movement

really finding a synchronicity here if

you can't resist the urge to just kind

of blast through it then when you feel

satisfied

release the head grab the ankle soles of

the feet up towards the sky maybe you

grab the outer arches or the inner

arches here for a little happy baby

lengthening the tailbone down maybe

straightening the legs maybe finding a

little movement back and forth and then

it's all you baby

maybe you head into a shoulder stand

here our plow maybe you head into a

reclined twist maybe you change it up by

taking Eagle legs or Garvin Dawson legs

into your reclined twist and once you

feel set you might practice closing the

eyes for this last moment or two

and everyone wherever you are I

encourage you to connect to your breath

this pulse this life force that lives

inside all of us that's connecting us

across the ether slowly enjoying your

playtime finding what feels good and

then eventually getting situated in your

best and most beautiful shavasana so you

can use a pillow I'm gonna grab my

bolster here today because I have it

here and I'm gonna put it underneath

your legs this is awesome you don't need

a fancy schmancy bolster I can't tell

you how many years I was practicing

you'll get try I just got this we just

got this this year really so you don't

need a bolster but you can roll up a

towel or a blanket put it underneath

your legs and you can connect to that

sense of wonder and you know we all want

toned muscles but this shavasana is is

just as important not only is it you

know well has loads of benefits that

that we can read about later but you

know this is a precious moment to is all

I'm saying

so set it up take the time to set it up

yummy if you like and then rest it's

like when we were kids we'll make forts

we enjoy building them and then we sit

in them and enjoy them so find a place

where you can rest

you think and really notice what it

feels like to be alive today on day 29

rock on my friends taking care

see you tomorrow it's gonna be fun got a

good surprise in store for you

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