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what's up everyone and welcome to 30

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days of yoga with Adriene I'm Adriene

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and today is day 3 can you believe it

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let's get started alright my friends

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today we're going to begin in a standing

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posture with the feet hip-width apart

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crazy I know you can be at the front of

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your mat even me in the middle your mat

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doesn't matter we're just gonna spend a

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little bit of time warming up nice and

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slow and this would be a great day to

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just kind of forget what you know about

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yoga and enjoy exploring your body we're

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gonna get a little bit of a workout

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we're gonna connect to the abdominals

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but really I invite you today to just

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kind of forget what you know about yoga

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and discover something new about

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yourself

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and see what the practice serves up

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today so feet are hip-width apart I'm

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gonna gather up that energy from the

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arches of the feet and arrive here in

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Mountain Pose I'll let you choose

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whether if you need a little more

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grounding or maybe you're feeling a

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little tired even a little dizzy off

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balance might bring the palms together

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if you're like yeah third day of yoga

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feeling it might open the palms try to

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avoid the zipped up feeling just kind of

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open up so we're here we're here and we

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close the eyes I'll guide you through

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this next bit with my voice you don't

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need to look at the video just close

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your eyes go inward and we're just gonna

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gently rock front to back so a slow

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shift of the weights back and forth and

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especially with the eyes closed and

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especially if you're new to the practice

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you might feel this like little feeling

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and I only bring it up to say that's

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normal and we're here to kind of put

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ourselves off balance a bit explore

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where we are distributing our weight and

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how that informs the way we stand will

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walk live breathe dance

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so after you've shifted weight a little

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bit

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front to back side to side we'll come

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back to Center a place that feels like

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Center to you where we align head over

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heart heart over pelvis

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begin to deepen the breath here nice

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deep breath in through the nose and out

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through the nose

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drink it in notice how deepening the

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breath can affect some small little

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micro movements or affect the shoulders

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the neck and inspire some little micro

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movements keep breathing deep conscious

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full breaths we're gonna drop the chin

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to the chest here eyes can stay closed

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here and just notice when you drop your

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chin to your chest if your pelvis begins

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to kind of spill out of alignment here

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so you can keep it underneath you again

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heart and pelvis still in line here

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breathe relax your shoulders down away

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from the ears and then nice and slow

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soft gaze or eyes closed I'm just going

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to send my nose up towards the sky and

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then my chin to my chest so I'm making

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this yes movement and resisting there's

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two kind of speed it up which I do in

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class all the time I'm like yes teacher

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let's rock and roll but really slow it

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down here and then back to Center we go

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and then we take it left to right and

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it's amazing how it seems like we're not

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doing a lot and we're gonna you know

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we're gonna get to those ABS today and

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all that jazz a promise but a little bit

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goes a long way a little neck hygiene it

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goes a long way keep the shoulders

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relaxing down and then we'll bring it

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back to Center awesome draw the palms

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together at your heart thank you for

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joining me today

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namaste okay here we go keep the sternum

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lifting to the thumbs I'm gonna slowly

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draw my right knee up towards my pinkies

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inhale

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exhale flex your right foot and slowly

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lower it down whoo shift your weight

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inhale left knee comes up flex your left

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foot squeeze your left knee all the way

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up towards your pinkies and Oh exhales

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now that's what's gonna happen we're

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gonna lose balance and fall if you fall

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don't worry I'll catch you but see if

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you can move it a nice constant rate of

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speed not only is this awesome for the

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sacrum and kind of stabilizing the hips

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but this just kind of gets us working

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into those intrinsic muscles here nice

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and slow when you get bored see if you

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can expand your awareness to your neck

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to your shoulders you can kind of notice

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these trembling spots maybe for me it's

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about right there and I'm also bringing

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a mindfulness into the feet and release

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let's do one more on each side nice and

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slow squeezing all the way up up up up

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holding on to a Drishti a little focal

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point perhaps on the ground or even on

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your video screen and then we release

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awesome take a second to lift the

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sternum observe your breath then we'll

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drop the fingertips down to come up so

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down and then we inhale reach it all the

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way up full body stretch here volcano

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pose so you can keep the feet wide here

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about hip width apart and we're gonna

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bring the pinkies in so dial those

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pinkies in and drop the shoulders down

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we open up like a superhero here through

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the chest and we draw the navel in

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slightly pull the thumbs back if you

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have a space here otherwise you can keep

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the shoulders forward so we're just

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slowly creating space here and then oh

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my god have you ever seen that TED talk

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about the power of shape and stuff like

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if this isn't a I'm amazing shape I

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don't know what it is so even if you're

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having a rough day take a full present

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breath in here I'm amazing and exhale

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rain it down

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awesome hands come to the waistline and

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now I'm gonna heel-toe heel-toe my feet

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seize in so the arches of the feet come

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to kiss together and we zip up kind of

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zipper up through the lower body so I'm

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not creating tension and the glutes or

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the thighs but I am kind of you know

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finding that lift in the kneecaps and

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that energetic pull up again we find

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this upward current of energy kind of a

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superhero pose here I use my thumb's

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here just can I remind myself to tuck

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the pelvis in and then I'm going to

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slowly draw my right knee up towards my

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heart this time squeezing it all the way

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up towards heart hands stay on the

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waistline for a little grounding down

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then I'm gonna take my right hand to my

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right shin sink up as you inhale in

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exhale draw the right knee out

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keep the head left hand on the waistline

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or send the left fingertips out so we're

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definitely working on balance today

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gather that energy yeah opening up

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through the hip pelvis is going to want

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to come out isn't this an attractive

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yoga pose and instead I'm going to

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counter that by softening my left knee

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and drawing my pelvis in you can rotate

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the right ankle one way and then the

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other and then I'll slowly release my

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right arm to the ground send my right

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excuse me my right leg to the ground and

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release my right fingertips out deep

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breath in long exhale out inhale reach

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the fingertips up shift your weight now

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to your right foot and on an exhale I'm

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going to bring my left knee and my right

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elbow together inhale extend

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straighten your legs straighten your arm

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and exhale left knee to right elbow now

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here's again where that Drishti that

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focal point is helpful hand can stay on

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the waistline as well or out and we

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begin to connect to our core slow

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mindful movement it's really easy to

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kind of want to speed this up and just

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get the workout so I encourage you to

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slow it down it's child

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inhale extend I want a pretty old piece

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of wood here the floor squeezing in and

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let's do one more spread the fingertips

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and toes really drawing that knee up to

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the elbow squeeze squeeze squeeze

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squeeze and then we release awesome come

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back to your Mountain Pose

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and shake it off great hands come to the

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waistline and we walk the feet seize

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together great press into all four

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corners of your right foot and slowly

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peel the left knee up so we're gonna

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squeeze squeeze squeeze it up towards

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the heart so a lot going on here if

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you're feeling like and then really see

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if you can press away from the earth

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find that full body connection left palm

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comes to the left shin whew squeezing

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into the midline for stability inhale

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think up and over as you now open out

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through the left side notice I'm keeping

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a brightness awareness in this foot you

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might rotate that ankle again one way

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and then the other take one more breath

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in here careful not to collapse into

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this hip so if you're feeling a lot of

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pressure here remember that upward lift

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and then we'll slowly relax the left

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foot down and mmm maybe you just notice

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how you feel in the hips

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alright core connection on the other

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side we inhale send the fingertips all

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the way out and then up and now shifting

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your weight to the left foot now inhale

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in exhale left elbow to right knee right

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you really squeezes up we engage the

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abdominal wall and we move nice and slow

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inhale extend spread the fingertips

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spread the toes and exhale

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rounding it in oh yeah inhale keep the

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shoulders down and exhale inhale extend

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whoa and exhale elbow to knee so the big

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toe can touch here are the earth for

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stability but for a more fiery practice

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in your core can keep those toes lifted

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let's do one more wherever you are and

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then slowly we release and we shake it

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off awesome so if you're not at the head

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of your mat walk to the head of your mat

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now head of your mat and whenever you're

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ready whenever you arrive inhale reach

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the fingertips all the way up towards

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the sky on an exhale bend the knees

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generously and we forward full take a

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second here to let the blood rush down

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to the brain find what feels good

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clasping the elbows a little left to

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right here bending the knees generously

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[Applause]

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then whenever you're ready release the

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arms and we'll inhale lift up to that

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flat back position keep it nice and slow

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and exhale slide it down great from here

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we're gonna step the right foot back

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come into your low lunge stay light on

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the fingertips

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inhale heart radiates forward smile

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exhale plant the palms slide the left

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toes back to plank or half plank inhale

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in exhale pull the elbows back and

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slowly lower down inhale lift up to

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Cobra keep it smooth and soft exhale

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release inhale in exhale to downward

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facing dog

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deep breath in and deep breath out step

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the right foot up into your lunge and

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again light on the fingertips inhale

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loop the shoulders let your heart open

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towards the front of your mat smile take

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a deep breath in and then on an exhale

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we'll plant the palms slide the right

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toes back vinyasa

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so half push-up or top of a push-up here

272
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choose your own adventure move with your

273
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breath and on an exhale send it back

274
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downward facing dog

275
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so we're gonna drop through the left

276
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heel now bringing it back to the core

277
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and the hips I'm going to bend my right

278
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knee and I'm gonna lift it up and

279
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withdraw slow circles with my right knee

280
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one way and then the other full body

281
00:13:50,360 --> 00:13:52,850
strengthener here stick with it use your

282
00:13:52,850 --> 00:13:58,910
breath to get through to move with then

283
00:13:58,910 --> 00:14:00,410
we'll take that right knee hug it all

284
00:14:00,410 --> 00:14:02,450
the way up and in towards the heart and

285
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then step the right foot down as you

286
00:14:04,220 --> 00:14:07,070
pivot on the back foot and rise up tall

287
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warrior one front knees bent we reach

288
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the fingertips high up towards the sky

289
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tuck the pelvis take a deep breath in

290
00:14:18,180 --> 00:14:21,810
and then exhale open out warrior two

291
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maybe you're just your stance maybe

292
00:14:23,370 --> 00:14:25,350
you're just fine sink even in that front

293
00:14:25,350 --> 00:14:27,570
knee send energy out through the

294
00:14:27,570 --> 00:14:35,610
fingertips beautiful now straighten

295
00:14:35,610 --> 00:14:37,680
through that front leg turn the right

296
00:14:37,680 --> 00:14:40,460
toes in so now we have both big toes

297
00:14:40,460 --> 00:14:42,840
coming in towards each other we'll draw

298
00:14:42,840 --> 00:14:44,400
the hands to the waistline here again

299
00:14:44,400 --> 00:14:47,070
tuck the pelvis inhale in and exhale

300
00:14:47,070 --> 00:14:50,010
wide legged forward fold try to maintain

301
00:14:50,010 --> 00:14:53,250
that flat back as long as you can stay

302
00:14:53,250 --> 00:14:55,200
listening present aware and then

303
00:14:55,200 --> 00:14:59,490
whenever you're ready release hands can

304
00:14:59,490 --> 00:15:00,690
you come to the earth or fingertips

305
00:15:00,690 --> 00:15:04,770
maybe we stay up nice and tall here or

306
00:15:04,770 --> 00:15:07,050
maybe we're ready to plant the palms

307
00:15:07,050 --> 00:15:10,440
bend the elbows and walk them the palms

308
00:15:10,440 --> 00:15:15,600
in line with the arches of the feet and

309
00:15:15,600 --> 00:15:17,550
maybe in time then we draw the crown of

310
00:15:17,550 --> 00:15:18,780
the head to the earth if you're nowhere

311
00:15:18,780 --> 00:15:20,640
near here yet don't worry it takes time

312
00:15:20,640 --> 00:15:22,950
it takes so much practice so just

313
00:15:22,950 --> 00:15:24,360
wanting to give a little option for

314
00:15:24,360 --> 00:15:29,570
everyone but stay positive stay present

315
00:15:29,570 --> 00:15:31,680
wherever you are take one more deep

316
00:15:31,680 --> 00:15:35,580
breath in and then on an exhale press

317
00:15:35,580 --> 00:15:37,680
into the outer edges of your feet bring

318
00:15:37,680 --> 00:15:39,600
your hands back to your waistline and

319
00:15:39,600 --> 00:15:42,150
then on your next breath in we open up

320
00:15:42,150 --> 00:15:45,350
lifting the heart up towards the sky

321
00:15:45,350 --> 00:15:48,000
there's that superhero pose again huh

322
00:15:48,000 --> 00:15:51,840
there's where I eat my hair pardon me

323
00:15:51,840 --> 00:15:53,540
and then I'm gonna turn the left toes in

324
00:15:53,540 --> 00:15:56,220
excuse me left toes out right toes are

325
00:15:56,220 --> 00:15:58,380
in coming into our warrior two really

326
00:15:58,380 --> 00:16:02,040
strong here sending energy out past the

327
00:16:02,040 --> 00:16:05,100
fingertips deep breath in Long breath

328
00:16:05,100 --> 00:16:09,330
out and then reversing making your way

329
00:16:09,330 --> 00:16:11,490
back to the ground by first coming into

330
00:16:11,490 --> 00:16:12,930
that warrior one so I drop the right

331
00:16:12,930 --> 00:16:15,750
fingertips down to come up inhale in a

332
00:16:15,750 --> 00:16:23,130
long exhale out warrior one I say it

333
00:16:23,130 --> 00:16:25,770
worried you warrior one

334
00:16:25,770 --> 00:16:29,710
inhale in go ahead and pivot on off this

335
00:16:29,710 --> 00:16:31,330
right heel excuse me come on to your

336
00:16:31,330 --> 00:16:33,640
toes and then rain it down as you come

337
00:16:33,640 --> 00:16:37,660
back to your runners lunge great this

338
00:16:37,660 --> 00:16:38,950
time we're gonna press into the palms

339
00:16:38,950 --> 00:16:42,370
lift the left foot up bring the left

340
00:16:42,370 --> 00:16:44,860
knee all the way up and we draw circles

341
00:16:44,860 --> 00:16:51,160
now here one way nice and strong anchor

342
00:16:51,160 --> 00:16:52,510
down through the right heel and then the

343
00:16:52,510 --> 00:16:57,580
other reverse your circle Judyann Abunda

344
00:16:57,580 --> 00:16:59,710
we draw the navel in towards the spine

345
00:16:59,710 --> 00:17:01,630
so we're not just loose in the belly but

346
00:17:01,630 --> 00:17:05,589
engaged and then we release the left

347
00:17:05,589 --> 00:17:07,270
foot down we take a deep breath in

348
00:17:07,270 --> 00:17:09,670
through the nose and exhale out through

349
00:17:09,670 --> 00:17:13,599
the mouth one more time just like that

350
00:17:13,599 --> 00:17:17,140
inhale in and exhale out through the

351
00:17:17,140 --> 00:17:21,150
mouth awesome slowly lower to the knees

352
00:17:21,150 --> 00:17:27,010
and take a slow release extended Child's

353
00:17:27,010 --> 00:17:35,350
Pose press into the tops of the feet

354
00:17:35,350 --> 00:17:37,630
nice and easy we tuck the chin to the

355
00:17:37,630 --> 00:17:40,960
chest and we roll our up and we come to

356
00:17:40,960 --> 00:17:42,340
seated so you can use your hands to

357
00:17:42,340 --> 00:17:44,650
guide you we're going to come to seated

358
00:17:44,650 --> 00:17:47,170
and we're going to return once again to

359
00:17:47,170 --> 00:17:50,250
this shape with the hands behind the

360
00:17:50,250 --> 00:17:55,780
thighs I inhale loop the shoulders lift

361
00:17:55,780 --> 00:17:59,920
my heart smile sit up tall I sip on you

362
00:17:59,920 --> 00:18:02,350
out and then I'm gonna come here yes

363
00:18:02,350 --> 00:18:06,010
checking in maybe I'm slowly beginning

364
00:18:06,010 --> 00:18:09,400
to put less weight in my arms and I can

365
00:18:09,400 --> 00:18:11,290
stay here I can reach my fingertips all

366
00:18:11,290 --> 00:18:15,070
the way up inhale in exhale bring the

367
00:18:15,070 --> 00:18:17,590
palms together up and over towards the

368
00:18:17,590 --> 00:18:19,630
left side of your mat straighten through

369
00:18:19,630 --> 00:18:22,780
the right leg you might know my image of

370
00:18:22,780 --> 00:18:23,890
you might have heard me talk about

371
00:18:23,890 --> 00:18:24,790
holding Symba

372
00:18:24,790 --> 00:18:26,020
over the rock here so we're keeping an

373
00:18:26,020 --> 00:18:28,600
extension we're not just like but we're

374
00:18:28,600 --> 00:18:31,500
really keeping that full-body experience

375
00:18:31,500 --> 00:18:33,790
and I'll screw it let's just all have

376
00:18:33,790 --> 00:18:35,500
Simba here and take some butt up and

377
00:18:35,500 --> 00:18:37,480
over through Center and then to the

378
00:18:37,480 --> 00:18:38,600
right press through your

379
00:18:38,600 --> 00:18:41,179
foot now strong only gonna do this three

380
00:18:41,179 --> 00:18:43,039
times nice and slow so here we go second

381
00:18:43,039 --> 00:18:45,530
round all the way up and over you can

382
00:18:45,530 --> 00:18:49,970
also have the palms here namaste inhale

383
00:18:49,970 --> 00:18:50,679
through Center

384
00:18:50,679 --> 00:18:54,860
and exhale to the right and only one

385
00:18:54,860 --> 00:18:56,960
more round here we go inhale keep your

386
00:18:56,960 --> 00:18:57,740
heart lifted

387
00:18:57,740 --> 00:19:02,600
exhale inhale up through Center lift

388
00:19:02,600 --> 00:19:06,320
your heart and exhale final one great

389
00:19:06,320 --> 00:19:08,090
inhale don't give up yet reaching all

390
00:19:08,090 --> 00:19:09,620
the way up through Center bring the

391
00:19:09,620 --> 00:19:12,200
hands behind you and we rock it back

392
00:19:12,200 --> 00:19:13,490
excuse me hands behind the legs and we

393
00:19:13,490 --> 00:19:16,159
rock it back rock it a couple times if

394
00:19:16,159 --> 00:19:22,190
it feels good maybe you take a second to

395
00:19:22,190 --> 00:19:24,380
rock the toes all the way back into a

396
00:19:24,380 --> 00:19:31,520
plow pose and then together we'll send

397
00:19:31,520 --> 00:19:34,370
ourselves on the mat bringing the soles

398
00:19:34,370 --> 00:19:36,770
of the feet together and the knees nice

399
00:19:36,770 --> 00:19:41,570
and wide soup the bodycon awesome hands

400
00:19:41,570 --> 00:19:46,400
come to the belly and we rest softening

401
00:19:46,400 --> 00:19:47,900
through the bole of the pelvis letting

402
00:19:47,900 --> 00:19:49,549
the tops of the thighs grow nice and

403
00:19:49,549 --> 00:19:56,539
heavy gentle release and the hips find

404
00:19:56,539 --> 00:19:59,049
your breath

405
00:20:15,299 --> 00:20:18,190
slowly taking the finger tips now to the

406
00:20:18,190 --> 00:20:20,140
outer edges of the thigh so we draw the

407
00:20:20,140 --> 00:20:23,590
knees together press off up through the

408
00:20:23,590 --> 00:20:27,220
toes and we hug the lower back down to

409
00:20:27,220 --> 00:20:29,950
the earth so scoop the tailbone up soles

410
00:20:29,950 --> 00:20:31,870
of the feet now become parallel to the

411
00:20:31,870 --> 00:20:33,970
ceiling we grab the inner arches here

412
00:20:33,970 --> 00:20:36,130
for a little stirrup posture or happy

413
00:20:36,130 --> 00:20:40,240
baby pose so I welcome a little movement

414
00:20:40,240 --> 00:20:41,529
here but definitely play with your

415
00:20:41,529 --> 00:20:46,299
pelvis so we rock the tailbone down away

416
00:20:46,299 --> 00:20:49,929
from the base of the spine you might

417
00:20:49,929 --> 00:20:52,029
grab the outer arches it's getting outer

418
00:20:52,029 --> 00:20:55,809
edges of the feet you might relax your

419
00:20:55,809 --> 00:21:03,789
shoulders so you can just play here and

420
00:21:03,789 --> 00:21:05,230
we'll take one more breath wherever you

421
00:21:05,230 --> 00:21:10,799
are and use an exhale to slowly release

422
00:21:10,799 --> 00:21:13,690
draw the knees together palms come to

423
00:21:13,690 --> 00:21:15,309
the kneecaps and we just draw slow

424
00:21:15,309 --> 00:21:19,740
circles here one way and then the other

425
00:21:19,740 --> 00:21:24,299
you can close your eyes here

426
00:21:29,270 --> 00:21:31,470
and then we'll come to hug the knees

427
00:21:31,470 --> 00:21:33,600
into the chest deep flexion here in the

428
00:21:33,600 --> 00:21:36,060
spine as I inhale in exhale draw the

429
00:21:36,060 --> 00:21:38,250
nose all the way up you might grab the

430
00:21:38,250 --> 00:21:41,190
arches of the feet here relax the

431
00:21:41,190 --> 00:21:44,760
shoulders down even if the nose comes

432
00:21:44,760 --> 00:21:46,290
nowhere close to touching the knees we

433
00:21:46,290 --> 00:21:48,900
can still visualize this beautiful space

434
00:21:48,900 --> 00:21:50,660
between each vertebra here with the nice

435
00:21:50,660 --> 00:21:53,430
support of the earth take one more

436
00:21:53,430 --> 00:21:59,400
breath and then we release soup to

437
00:21:59,400 --> 00:22:01,890
baddha konasana so I'll give you the

438
00:22:01,890 --> 00:22:03,720
option here you can stay here as you

439
00:22:03,720 --> 00:22:06,240
settle in for a little relaxation

440
00:22:06,240 --> 00:22:10,140
a little bit of a Yin posture here just

441
00:22:10,140 --> 00:22:12,450
kind of allowing a slow release in the

442
00:22:12,450 --> 00:22:16,860
hips and the pelvis often ingrained so

443
00:22:16,860 --> 00:22:19,230
stay here or begin to slide the legs out

444
00:22:19,230 --> 00:22:25,190
one at a time spilling the right arm

445
00:22:25,190 --> 00:22:29,880
left and taking this moment to get

446
00:22:29,880 --> 00:22:30,490
settled in

447
00:22:30,490 --> 00:22:32,070
[Music]

448
00:22:32,070 --> 00:22:39,519
for us take a deep breath in on it

449
00:22:39,519 --> 00:22:41,679
exhale relax the weight of your body

450
00:22:41,679 --> 00:22:46,210
completely and fully into the mat give

451
00:22:46,210 --> 00:22:53,730
thanks for this moment I must say

452
00:22:56,080 --> 00:23:04,688
[Music]