what's up everyone and welcome to 30

days of yoga with Adriene I'm Adriene

and today is day 3 can you believe it

let's get started alright my friends

today we're going to begin in a standing

posture with the feet hip-width apart

crazy I know you can be at the front of

your mat even me in the middle your mat

doesn't matter we're just gonna spend a

little bit of time warming up nice and

slow and this would be a great day to

just kind of forget what you know about

yoga and enjoy exploring your body we're

gonna get a little bit of a workout

we're gonna connect to the abdominals

but really I invite you today to just

kind of forget what you know about yoga

and discover something new about

yourself

and see what the practice serves up

today so feet are hip-width apart I'm

gonna gather up that energy from the

arches of the feet and arrive here in

Mountain Pose I'll let you choose

whether if you need a little more

grounding or maybe you're feeling a

little tired even a little dizzy off

balance might bring the palms together

if you're like yeah third day of yoga

feeling it might open the palms try to

avoid the zipped up feeling just kind of

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

close the eyes I'll guide you through

this next bit with my voice you don't

need to look at the video just close

your eyes go inward and we're just gonna

gently rock front to back so a slow

shift of the weights back and forth and

especially with the eyes closed and

especially if you're new to the practice

you might feel this like little feeling

and I only bring it up to say that's

normal and we're here to kind of put

ourselves off balance a bit explore

where we are distributing our weight and

how that informs the way we stand will

walk live breathe dance

so after you've shifted weight a little

bit

front to back side to side we'll come

back to Center a place that feels like

Center to you where we align head over

heart heart over pelvis

begin to deepen the breath here nice

deep breath in through the nose and out

through the nose

drink it in notice how deepening the

breath can affect some small little

micro movements or affect the shoulders

the neck and inspire some little micro

movements keep breathing deep conscious

full breaths we're gonna drop the chin

to the chest here eyes can stay closed

here and just notice when you drop your

chin to your chest if your pelvis begins

to kind of spill out of alignment here

so you can keep it underneath you again

heart and pelvis still in line here

breathe relax your shoulders down away

from the ears and then nice and slow

soft gaze or eyes closed I'm just going

to send my nose up towards the sky and

then my chin to my chest so I'm making

this yes movement and resisting there's

two kind of speed it up which I do in

class all the time I'm like yes teacher

let's rock and roll but really slow it

down here and then back to Center we go

and then we take it left to right and

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

doing a lot and we're gonna you know

we're gonna get to those ABS today and

all that jazz a promise but a little bit

goes a long way a little neck hygiene it

goes a long way keep the shoulders

relaxing down and then we'll bring it

back to Center awesome draw the palms

together at your heart thank you for

joining me today

namaste okay here we go keep the sternum

lifting to the thumbs I'm gonna slowly

draw my right knee up towards my pinkies

inhale

exhale flex your right foot and slowly

lower it down whoo shift your weight

inhale left knee comes up flex your left

foot squeeze your left knee all the way

up towards your pinkies and Oh exhales

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

gonna lose balance and fall if you fall

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

you can move it a nice constant rate of

speed not only is this awesome for the

sacrum and kind of stabilizing the hips

but this just kind of gets us working

into those intrinsic muscles here nice

and slow when you get bored see if you

can expand your awareness to your neck

to your shoulders you can kind of notice

these trembling spots maybe for me it's

about right there and I'm also bringing

a mindfulness into the feet and release

let's do one more on each side nice and

slow squeezing all the way up up up up

holding on to a Drishti a little focal

point perhaps on the ground or even on

your video screen and then we release

awesome take a second to lift the

sternum observe your breath then we'll

drop the fingertips down to come up so

down and then we inhale reach it all the

way up full body stretch here volcano

pose so you can keep the feet wide here

about hip width apart and we're gonna

bring the pinkies in so dial those

pinkies in and drop the shoulders down

we open up like a superhero here through

the chest and we draw the navel in

slightly pull the thumbs back if you

have a space here otherwise you can keep

the shoulders forward so we're just

slowly creating space here and then oh

my god have you ever seen that TED talk

about the power of shape and stuff like

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

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

having a rough day take a full present

breath in here I'm amazing and exhale

rain it down

awesome hands come to the waistline and

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

seize in so the arches of the feet come

to kiss together and we zip up kind of

zipper up through the lower body so I'm

not creating tension and the glutes or

the thighs but I am kind of you know

finding that lift in the kneecaps and

that energetic pull up again we find

this upward current of energy kind of a

superhero pose here I use my thumb's

here just can I remind myself to tuck

the pelvis in and then I'm going to

slowly draw my right knee up towards my

heart this time squeezing it all the way

up towards heart hands stay on the

waistline for a little grounding down

then I'm gonna take my right hand to my

right shin sink up as you inhale in

exhale draw the right knee out

keep the head left hand on the waistline

or send the left fingertips out so we're

definitely working on balance today

gather that energy yeah opening up

through the hip pelvis is going to want

to come out isn't this an attractive

yoga pose and instead I'm going to

counter that by softening my left knee

and drawing my pelvis in you can rotate

the right ankle one way and then the

other and then I'll slowly release my

right arm to the ground send my right

excuse me my right leg to the ground and

release my right fingertips out deep

breath in long exhale out inhale reach

the fingertips up shift your weight now

to your right foot and on an exhale I'm

going to bring my left knee and my right

elbow together inhale extend

straighten your legs straighten your arm

and exhale left knee to right elbow now

here's again where that Drishti that

focal point is helpful hand can stay on

the waistline as well or out and we

begin to connect to our core slow

mindful movement it's really easy to

kind of want to speed this up and just

get the workout so I encourage you to

slow it down it's child

inhale extend I want a pretty old piece

of wood here the floor squeezing in and

let's do one more spread the fingertips

and toes really drawing that knee up to

the elbow squeeze squeeze squeeze

squeeze and then we release awesome come

back to your Mountain Pose

and shake it off great hands come to the

waistline and we walk the feet seize

together great press into all four

corners of your right foot and slowly

peel the left knee up so we're gonna

squeeze squeeze squeeze it up towards

the heart so a lot going on here if

you're feeling like and then really see

if you can press away from the earth

find that full body connection left palm

comes to the left shin whew squeezing

into the midline for stability inhale

think up and over as you now open out

through the left side notice I'm keeping

a brightness awareness in this foot you

might rotate that ankle again one way

and then the other take one more breath

in here careful not to collapse into

this hip so if you're feeling a lot of

pressure here remember that upward lift

and then we'll slowly relax the left

foot down and mmm maybe you just notice

how you feel in the hips

alright core connection on the other

side we inhale send the fingertips all

the way out and then up and now shifting

your weight to the left foot now inhale

in exhale left elbow to right knee right

you really squeezes up we engage the

abdominal wall and we move nice and slow

inhale extend spread the fingertips

spread the toes and exhale

rounding it in oh yeah inhale keep the

shoulders down and exhale inhale extend

whoa and exhale elbow to knee so the big

toe can touch here are the earth for

stability but for a more fiery practice

in your core can keep those toes lifted

let's do one more wherever you are and

then slowly we release and we shake it

off awesome so if you're not at the head

of your mat walk to the head of your mat

now head of your mat and whenever you're

ready whenever you arrive inhale reach

the fingertips all the way up towards

the sky on an exhale bend the knees

generously and we forward full take a

second here to let the blood rush down

to the brain find what feels good

clasping the elbows a little left to

right here bending the knees generously

[Applause]

then whenever you're ready release the

arms and we'll inhale lift up to that

flat back position keep it nice and slow

and exhale slide it down great from here

we're gonna step the right foot back

come into your low lunge stay light on

the fingertips

inhale heart radiates forward smile

exhale plant the palms slide the left

toes back to plank or half plank inhale

in exhale pull the elbows back and

slowly lower down inhale lift up to

Cobra keep it smooth and soft exhale

release inhale in exhale to downward

facing dog

deep breath in and deep breath out step

the right foot up into your lunge and

again light on the fingertips inhale

loop the shoulders let your heart open

towards the front of your mat smile take

a deep breath in and then on an exhale

we'll plant the palms slide the right

toes back vinyasa

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

choose your own adventure move with your

breath and on an exhale send it back

downward facing dog

so we're gonna drop through the left

heel now bringing it back to the core

and the hips I'm going to bend my right

knee and I'm gonna lift it up and

withdraw slow circles with my right knee

one way and then the other full body

strengthener here stick with it use your

breath to get through to move with then

we'll take that right knee hug it all

the way up and in towards the heart and

then step the right foot down as you

pivot on the back foot and rise up tall

warrior one front knees bent we reach

the fingertips high up towards the sky

tuck the pelvis take a deep breath in

and then exhale open out warrior two

maybe you're just your stance maybe

you're just fine sink even in that front

knee send energy out through the

fingertips beautiful now straighten

through that front leg turn the right

toes in so now we have both big toes

coming in towards each other we'll draw

the hands to the waistline here again

tuck the pelvis inhale in and exhale

wide legged forward fold try to maintain

that flat back as long as you can stay

listening present aware and then

whenever you're ready release hands can

you come to the earth or fingertips

maybe we stay up nice and tall here or

maybe we're ready to plant the palms

bend the elbows and walk them the palms

in line with the arches of the feet and

maybe in time then we draw the crown of

the head to the earth if you're nowhere

near here yet don't worry it takes time

it takes so much practice so just

wanting to give a little option for

everyone but stay positive stay present

wherever you are take one more deep

breath in and then on an exhale press

into the outer edges of your feet bring

your hands back to your waistline and

then on your next breath in we open up

lifting the heart up towards the sky

there's that superhero pose again huh

there's where I eat my hair pardon me

and then I'm gonna turn the left toes in

excuse me left toes out right toes are

in coming into our warrior two really

strong here sending energy out past the

fingertips deep breath in Long breath

out and then reversing making your way

back to the ground by first coming into

that warrior one so I drop the right

fingertips down to come up inhale in a

long exhale out warrior one I say it

worried you warrior one

inhale in go ahead and pivot on off this

right heel excuse me come on to your

toes and then rain it down as you come

back to your runners lunge great this

time we're gonna press into the palms

lift the left foot up bring the left

knee all the way up and we draw circles

now here one way nice and strong anchor

down through the right heel and then the

other reverse your circle Judyann Abunda

we draw the navel in towards the spine

so we're not just loose in the belly but

engaged and then we release the left

foot down we take a deep breath in

through the nose and exhale out through

the mouth one more time just like that

inhale in and exhale out through the

mouth awesome slowly lower to the knees

and take a slow release extended Child's

Pose press into the tops of the feet

nice and easy we tuck the chin to the

chest and we roll our up and we come to

seated so you can use your hands to

guide you we're going to come to seated

and we're going to return once again to

this shape with the hands behind the

thighs I inhale loop the shoulders lift

my heart smile sit up tall I sip on you

out and then I'm gonna come here yes

checking in maybe I'm slowly beginning

to put less weight in my arms and I can

stay here I can reach my fingertips all

the way up inhale in exhale bring the

palms together up and over towards the

left side of your mat straighten through

the right leg you might know my image of

you might have heard me talk about

holding Symba

over the rock here so we're keeping an

extension we're not just like but we're

really keeping that full-body experience

and I'll screw it let's just all have

Simba here and take some butt up and

over through Center and then to the

right press through your

foot now strong only gonna do this three

times nice and slow so here we go second

round all the way up and over you can

also have the palms here namaste inhale

through Center

and exhale to the right and only one

more round here we go inhale keep your

heart lifted

exhale inhale up through Center lift

your heart and exhale final one great

inhale don't give up yet reaching all

the way up through Center bring the

hands behind you and we rock it back

excuse me hands behind the legs and we

rock it back rock it a couple times if

it feels good maybe you take a second to

rock the toes all the way back into a

plow pose and then together we'll send

ourselves on the mat bringing the soles

of the feet together and the knees nice

and wide soup the bodycon awesome hands

come to the belly and we rest softening

through the bole of the pelvis letting

the tops of the thighs grow nice and

heavy gentle release and the hips find

your breath

slowly taking the finger tips now to the

outer edges of the thigh so we draw the

knees together press off up through the

toes and we hug the lower back down to

the earth so scoop the tailbone up soles

of the feet now become parallel to the

ceiling we grab the inner arches here

for a little stirrup posture or happy

baby pose so I welcome a little movement

here but definitely play with your

pelvis so we rock the tailbone down away

from the base of the spine you might

grab the outer arches it's getting outer

edges of the feet you might relax your

shoulders so you can just play here and

we'll take one more breath wherever you

are and use an exhale to slowly release

draw the knees together palms come to

the kneecaps and we just draw slow

circles here one way and then the other

you can close your eyes here

and then we'll come to hug the knees

into the chest deep flexion here in the

spine as I inhale in exhale draw the

nose all the way up you might grab the

arches of the feet here relax the

shoulders down even if the nose comes

nowhere close to touching the knees we

can still visualize this beautiful space

between each vertebra here with the nice

support of the earth take one more

breath and then we release soup to

baddha konasana so I'll give you the

option here you can stay here as you

settle in for a little relaxation

a little bit of a Yin posture here just

kind of allowing a slow release in the

hips and the pelvis often ingrained so

stay here or begin to slide the legs out

one at a time spilling the right arm

left and taking this moment to get

settled in

[Music]

for us take a deep breath in on it

exhale relax the weight of your body

completely and fully into the mat give

thanks for this moment I must say

[Music]