hi everyone welcome to 30 days of yoga

with Adriene I'm Adriene and its day

four feeling frisky let's get started so

let's take a deep breath in wherever you

are and a long exhale out and we're

gonna start today's practice day for

practice duh on all fours so make sure

you take a deep breath in and out here

just to arrive on the mat so we're

moving kind of quickly into the practice

today but doesn't mean we're going to

like speed up our rhythm necessarily but

just start right away with a little

gentle cat cow so check in with your

breath take responsibility for your own

happiness here and for me that means

connecting to my breath inhale drop the

belly press away from the earth and

exhale curl the tailbone under begin to

round up through the spine and then we

draw the navel up as we release the

crown of the head down and I speak into

my microphone inhale scooping the belly

down heart opens up crown of the head

lifts we press away from the earth and

exhale curl the tailbone under see if

you can stay connected through the

abdominals here so we're not just kind

of linkie linkie I've never said that

before

thank you thank you for not just I

usually say looky looky anyway we're not

just kind of mindlessly moving through

this spinal flex but really seeing if we

can slow it down and so maybe for the

next couple passes go ahead and take

your eyes your gaze off the video and

close your eyelids just so you can kind

of get into the sensation here as we

continue to breathe and stretch it out

let's do one more

wherever you are visualizing space

between this each vertebra those disks

really creating a little bit of softness

and awareness and the ease throughout

the body alright welcome back to

tabletop position we're gonna take the

hips to the right the head to the left

notice how the arms and legs and feet

kind of want to come out stay connected

keep a nice awareness through your

foundation even here so we create kind

of this crescent moon shape with the

right side body take a deep breath in

exhale back to Center and now hips to

the left head to the right stay

connected through the tops of the feet

all ten fingerprints pressing into the

mat deep breath in and on an exhale we

melt it back to Center

cool heart to earth pose we drop the

elbows where the hands are we try to

keep the knees in line with the elbows

so this this kind of railroad track

image here as we walk the knees back and

we melt the heart now this is where I'm

guiding you too but listen to your

shoulders if they are tighter you might

widen the elbows if the hips are

pinching you might widen the knees so

always working to create space you might

find a gentle rock here oh yeah it feels

awesome and we continue to deepen the

breath find what feels good then we'll

press into the tops of the feet take one

more breath here inhale in exhale melt

the heart down inhale to come up press

into the earth slowly come back to all

fours hmm day for all fours

alright this time we're going to curl

the toes under and we're going to send

the sit bones to the heels here

nice and easy walk the palms all the way

up to the thighs we just take a rest

here I just want to check in with the

feet here and you might use it this time

to check in with the shoulders the neck

or you might just continue to deepen the

breath

find that pranayama breathing into the

soles of the feet and they'll dive back

forward onto all fours all right this

time

my Deniz is why does the mat bring the

two big toes together walk the palms out

just ahead of the shoulder points and

we're gonna inhale reach the right

fingertips forward stretch through the

right side body and on an exhale weave

those right fingertips in and underneath

the verge of the left arm we come to

rest on the right ear here and I press

into the left palm it's one of my

favorites here sit bones Rock up towards

the sky so you can find this kind of

cool rock in the pelvis that feels

really great on the back body and we

breathe here for a deeper stretch you

can press up and out of those left

fingerprints or you can reach the left

palm all the way up towards the front

edge of your mat breathe deeply here and

then if you're feeling a little frisky

and you want to meet your edge here have

a little fun you'll curl the left toes

under and maybe slowly keep your left

toes on the ground and slide the left

leg out find that sit bone to heel

connection and if you feel like oh I'm

gonna fall over connect to your core

danava to spine booty on Abunda nice

under lock here to engage the full body

experience one more breath here

press into that left heel and on an

exhale we release and unravel and take

it to the other side all right same

thing here we inhale reach the

fingertips forward keep this lengthen

the side body as you weave left

fingertips in and underneath the bridge

of the right arm

pelvis rocks up towards the sky and I

use my right fingertips to find the best

stretch to breathe into the back body so

maybe it's here it's here

we're here they're feeling a little

adventurous press me your foundation

anchor navel to spine curl the right

toes under and slide that right foot

back find that sit bone to heel

connection so I'm really pressing out

through that right heel finding my

breast awesome and then unraveling it

back to Center cool walk the palms out

curl the toes under send it up and back

downward facing dog pedal it out find a

little movement here breathe deep

alright then we'll mmm wiggle it out and

then find a place of stillness here for

three breaths so we might turn the two

big toes in slightly melt the heart back

keep it soft bend in the knees here and

breathe in and out for three breaths

going through your checklist one more

breath awesome my friends and we'll walk

the palms nice and slow back up towards

the toes so we're coming to the back

edge of the mat here folding forward

Lewton asana keep a generous bend in the

knees if you need to or a nice soft

buoyancy so we just don't want to lock

here okay stretching the lower back body

is stretching the backs of the legs

letting the weight of the head go we

find our breath and we maybe find a

gentle sway here just working out the

kinks maybe walking to the left and

walking onto the right maybe grabbing

the elbows of course

so we explore then well inhale halfway

lift come to that flat back position I'm

going to hold here for a couple breaths

just working out the kinks and going to

our checklist so pulling the elbows back

making sure we're not locking the legs

but things soft excuse me

navel draws up and we see if we can

create one nice long piece from the

crown of the head to the tip of the

tailbone so you kinda have to check in

with that inner mirror here and I love

that one more breath and on an exhale

slide it down keep the knees softly bent

and walk your palms all the way out to

plank so we're gonna bend the right knee

into the center stretch through the left

calf take a deep breath in and exhale

switch inhale in and switch keep it

going

connect to your core press away from the

earth with your palms keep it going

dipping the knees down nice and slow

finding that excuse me a sit bone to

heel connection and creating a little

bit of heat in the body awesome now

we'll lower both knees hug the elbows

into the side body and lower down gently

inhale find your Cobra today nice and

soft and slow you might move around a

little bit here and then slowly we'll

release come back to all fours send the

sit bones all the way back for a child's

pose so here we're gonna actively

breathe into the lower back send breaths

and energy to your lower back so in

these resting poses for me it's it's

really not about checking out was ending

out it's really about thinning and

checking in so use the power of the

breath here to breathe into the back

body see if you can feel the skin of the

back stretch with your inhale imagine

the soles of your feet melting down a

little bit closer towards the heels on

that exhale stay focused on your breath

didn't gently we'll come back to all

fours curl the toes under send it on up

downward-facing dog

deep breath in here and deep breath out

as you anchor through the heels don't

even worry about whether the heels are

coming close to the mat or not who cares

it's about the experience so really

breathe breathe breathe and then one day

when you're not paying attention to the

pose and you're just enveloped in your

experience you're gonna be like wow my

heels touch the mat that's that's what

happened to me I was like holy moly

and still steel well Texas girl still

sometimes I noticed that you know it's

okay sometimes I'm here I'm here

one more breath and then we'll walk the

palms back to the toes once again and we

fine-tune asana this time Yogi's choice

you can keep the feet hip-width apart or

you might heel toe heel to the feet

together little softness in the knees as

we relax the weight of the head down and

breathe into the back body if you're

wanting to go more into the lower back

if you're like oh yeah mama

well then bend the knees a little more

feeling a little frisky today day 4

frisky Wow one more breath and then

we'll inhale halfway lift long beautiful

neck find it inflate with an inhale in

and use your exhale to slide it down so

we follow the breath breath with the

movement movement with the breath walk

your palms back out to playing here we

go this time hmm

we're gonna press away from the earth

and instead of dipping the knees down

we're gonna lift the heels up what so we

inhale in exhale toes touch inhale in

exhale

toes touch deep breath in exhale release

inhale exhale keep maintain that sit

bone to heel connection that we found

earlier inhale keep an awareness through

the backs of the legs and one more on

each side you got it whoo

and then we can either stay here and

lower down or lower the knees hug the

elbows into the side body and lower

ourself down inhale Cobra or updog

gentle backbend here keep it nice and

soft again you can find a little

movement it feels right and then we'll

send it back to Child's Pose

again using the power of the breath to

stretch the back body this time you

might reach the fingertips behind you

even turn the palms face up letting the

shoulders relaxed so you can choose a

variation that suits you today and to

find your breath

one more breath here take the deepest

breath you've taken all day I still send

the fingertips back up we'll find our

way back to all fours day for all fours

oh TV and then I'll send it up to

downward facing dog

deep breath in Long breath out soften

through the knees use the palms walk

them back to the toes

Lewton us enough forward fold this time

we're going to interlace the fingertips

behind the cats and bend the elbows left

to right we might through you know

breath and practice we might be able to

find a little more space in the legs but

you can keep a nice generous bend in

fact that's really nice for the lower

back so just be in the moment listen to

your body

breathe in and on an exhale we'll slowly

extend the forehead the crown of the

head towards the front of your mat

gently release

inhale extend it straighten the leg and

release bending the elbows left to right

and last time and we really awesome

spread the fingertips wide walk the

palms last time out to plank so this

time we're gonna do some toe tapping but

we're going to take it to the side so

we'll inhale in and exhale send the

right toes out off your mat inhale to

Center exhale to the left Shh maintain

that sit bone to heel connection so

we're not just but we're creating full

body strength full body experience as we

move back and forth back and forth hips

are gonna want to come up or sink down

see if you can maintain one solid piece

it's hard but we tap into that inner

mirror and we use our breaths if the

going gets tough you use your breath to

let go of some energy stir it up let's

do two more breaths you got this

and then we release awesome everyone

send it back Child's Pose

take a rest really nice work relax your

jaw soften the forehead life is good you

can bring your arms up here and if we're

still working on building strength and

the wrists you might find a little wrist

relief by doing some wrist circles or a

little mr. massage maybe bringing the

palms together up overhead take one more

deep breath in here remember why you got

on the mat today smile and then we'll

release the fingertips last time back to

all fours today for all fours and we're

just gonna swing our legs to one side

and come to a nice flat back position

good work my friends when you arrive hug

the knees into the chest oh yeah give

yourself a nice big hug you might Rock a

little gently side to side

all right sending the fingertips out

left to right well inhale scoop the

tailbone up exhale melt the knees to the

left turn onto your right ear maybe use

your left palm to guide the outer edge

of your right thigh a little deeper into

your twist so if you're hanging here

don't worry in time we'll begin to find

that space I used to have back pain and

I have no none no back pain now and I

feel like it's from slowly finding the

length and space to come into postures

like this reclined twist here so relax

soften into the sensations and listen to

your breath listen to what your body is

telling you today

then we'll slowly release it back to

center nice massage as we come on

through and then take it to the other

side oh yeah outer edge to the right

excuse me right palm comes to the outer

edge to the left leg and we turn onto

the left here here close your eyes again

listen to what your body's telling you

today listen to your breath

gently will release back to Center

I've been ease into the chest one last

time and then slowly release the soles

of the feet to the mat extending the

right leg out long followed by the left

take a deep breath and reach the arms up

and overhead full body stretch good

morning good morning even if you're

practicing this at night good morning I

can't finish it

here we go deep breath in and on an

exhale we release the arms I'm sorry for

that musical intro

gently Rock the head a little side to

side smile life is good life is good

might connect to and gratitude here

as we settle in for shavasana

awesome work my friends take her easy

[Music]