what's up my friends welcome to 30 days of yoga with Adriene I'm Adriene and it is day five and I am feeling alive I hope you aren't you and if you're not I think this yoga practice will help you let's get started alright my friends so today we're going to begin at the head of the mat standing go ahead and come into a nice comfortable hip-width position so we don't need to zip up to titrate right away we can bring that option on later we're just going to take a second to connect to the breath and stand up nice and tall just evaluate how you're feeling today and if you're feeling a little bit tired and you're like oh and a five feeling alive just ease into it just do your best choose to listen your body and find what feels good alright all that matters is that you're here now on the mat we're going to take a little bit of time for yourself so don't get overwhelmed try to keep it light and fun and remember to you know just promote ease and use your breath okay here we go nice full breath in through the nose active exhale out through the mouth deep breath in through the nostrils and full exhale out through the mouth one more just like that full breath in and exhale completely draw your palms together at the heart now bring it in and out through the nose begin to connect to your entire body drawing energy up from the feet finding that lift kind of that elevator lift up through the pelvic floor you might connect to Dion Abunda anchoring navel in and up become present here we choose to move with the breath all right let's have some fun softening the knees inhale spread the fingertips wide follow your breath as you reach it all the way up deep breath in here and on an exhale rein the fingertips down today forward fold take a second here to stretch it out moving side to side rocking front and back on the feet whatever feels good as you relax the weight of the head over and breathe then on your next breath in we'll inhale lift up halfway you know what to do here your version and then exhale slide it down whoo my Tiger II pants are so slick inhale spread the fingertips reach it all the way back up really press into your feet remember your bun does as you reach all the way up full body stretch I did again exhale rain it down gonna have a little fun today inhale halfway lift notice what it feels like to be alive today and on an exhale slide down or Tiger II pins just kidding alright back the way we came spread the fingertips inhale all the way up full body experience and exhale wringing it down open your shoulders here really get your money's worth this is a free yoga program so I know what that means but um you know get the most out of each movement so open the chest open the shoulders here and we release it down inhale halfway lift and exhale soften and out one more time all the way to the top spread the fingertips inhale press into your feet and exhale open the chest open your heart and release forward inhale halfway lift getting freaky exhale soften and bow this time we're gonna walk the feet together and plant the palms bend your knees and we're gonna step or hop the feet back to plank a nice strong plank here so you can pedal it out you can find a rocking motion notice that the lower belly and the hips are kind of rare see if you can find a little integrity there smile choose to have some fun and really feel alive in your in your hands and your shoulders find that sit bone to heel connection one more deep breath in here and then exhale find a transition so you might lower the knees here you might shift forward hug the elbows in and lower down halfway lifting up to upward facing dog or you can go all the way to your mat of course then come up to Cobra find a little movement here wherever you are and on an exhale we'll meet downward facing dog deep breath in through the nose and full exhale out through the mouth great walk the two big toes together here drop the left heel down hang with me slide the right leg up keep the hips level so careful not to stack here and do that another day keep the hips nice and level want to bring it into this center area so leveling the hips also the shoulders drawing that right shoulder down if you're feeling a little tremble a little shake that's prana that's good you might rotate the right ankle one way and then the other keep your focus on your breath hmm these are crazy pants I'm like he's staring at me okay one more breath here I got you then on an exhale bend your right knee squeeze it up towards your heart take a second here to draw your nose towards your knee deep breath in and then we'll step the right foot up into our lunge take a second here to get situated pull the right hip crease back nice low lunge loop the shoulders let your heart radiate forward create space then we'll pivot on the back foot and spiral the fingertips all the way up to warrior two nice strong warrior as we Bend that front knee and pull the pinkies back sink deep head over heart heart over pelvis relax your shoulders down away from the ears so we want to feel alive through the fingertips so going beyond just the physical really send energy beyond your right fingertips and beyond your left fingertips one more breath here then we'll flip the right palm up and inhale as you reach forward up and back peaceful warrior take a deep breath in here long exhale out straighten that front leg now really finding space and length through both side bodies not just the right straighten your front leg and then on an exhale we're gonna slowly send the hips back and reach forward as we come into our triangle so for triangle to bring it more into the core you can keep the fingertips hovering here as we stack the shoulders and breathe if you have a block or a book or anything to lift the earth up to you this is also always a wonderful option particularly if you're new to the practice and we're still creating space right we're always just working to create more space so that we can fill it with more joy more love more opportunity things that serve us and make us feel good so if you're feeling like oh I don't have any space mm that's why we're here to practice create space so we have all different options we might be here resting on the shin is okay but just be careful be mindful not to completely spill into that arm wherever you are take two Rock and breaths then to release we'll soften through the right knee drop the left fingertips down come back to your low lunge and take a vinyasa we plant the palms if you're feeling frisky or fiery like my Tigers everyone hates me right now it's asking if you're feeling adventurous though you might keep your right leg lifted for a little fun and practice your vinyasa this way hugging the elbows in coming all the way down to the belly for Cobra or to upward facing dog so we can begin to have a little fun here on day five again if you're rather new to the practice keep it simple and move with your breath together we'll meet in downward facing dog deep breath in and deep breath out awesome this time we'll walk the big toes together and drop the right heel inhale slide the left leg up high so go through your checklist stay curious I always talk about curiosity as an act of self-love in my classes so we don't get bored we're not waiting for someone to tell us what to do but we're going through our little checklists exploring the sensations in the body leveling the hips squaring off through the shoulder it's just noticing oh my body's twerking this way okay go this way and then we'll take one more deep breath in here you might lift your left thigh a little bit higher just see and then we'll Bend that left knee generously and squeeze it all the way up and in towards our heart take a second here to take a breath in and on an exhale nose to knee really finding that sweep trimming the spine and then we'll step the left leg all the way up and into our lunge take a second to get situated and then we'll lift the back knee up loop the shoulders heart radiates forward create space nice strong alignment here stacking the bones engaging all the muscles and then when you're ready we'll pivot on the back foot and the same thing as before spiral the fingertips all the way up and into your warrior two so I'm kind of leaning back into it's kind of great that you can see my back on this one because there's a tendency to kind of come here and I want to draw my tailbone underneath me and kind of lean back into it here as I sink deep into my leg strong foundation sending the fingertips past the edges of the mat we take a deep breath in and a strong grounding breath out relax your shoulders flip the left palm inhale reach forward up and back as we come into our peaceful warrior enjoy breathe explore remember this extension through the crown of the head and then from here well straighten through that front leg keep reaching lots of linked in both side bodies reach reach reach then keep this beautiful length as we slowly send the hips back towards the back edge of the mat and come into our triangle on this side so the top of that back thigh your right thigh has this sweet inner spiral it's coming in and out towards the back of your mat I pull the left hip crease back and again if you have a blank excuse me a block or a book or something it's kind of nice to bring the earth up to you here and this is not a sign of weakness my friends I love using my blocks for certain things that I can really just create stability and space in and then rid of it and I come back to it so remember it's practice it's a it's a play time it's not a test draw your left ribcage up towards the sky one more breath here wherever you are and then on an exhale we'll begin to soften through that left knee drop the right fingertips down and we take one more vinyasa here together spread the palms wide if you're feeling frisky you might try keeping that left leg lifted also if you end up repeating this 30 days this is a nice fun thing to do again so we're working in all different levels here you can also bring that variation into other practice theeth take a deep breath in and exhale downward facing dog inhale in through the nostrils and exhale completely Lions breath tongue out awesome we'll slowly lower onto the knees cross the left ankle over the right shift on through to your buttocks and send the legs out long inhale reach up overhead exhale forward fold pressing through the sit bones here keeping an openness in the heart and the chest toes up towards the sky shoulders down down down breathe here so we're keeping an extension through the crown on this one open your heart open your heart and you can find a little resistance here as you maybe press the legs down and if the hands are here that's fine we can still practice this here we're here right here eventually here take one more breath you might tag a little weight down through your elbows feeling definitely alive in the backs of the legs here awesome then we'll slowly release hiked that left knee up we find a twist inhale reach the right arm high exhale outer edge of the right elbow to the outer edge of your left leg we send the left fingertips behind and we sit up nice and tall press to your right heel and we breathe inhale lift and lengthen exhale journey into your twist close your eyes or soften your gaze here deep breath in and now gently release back to Center and we switch right knee up inhale lifting up through the left fingertips exhale finding your twist remember inhale lift and lengthen and exhale twist inhale lift and exhale twist notice if the spine is starting to curve back this way see if you can lift your sternum up a little higher one more breath here and then we exhale release awesome coming back to this just to check in we took a little day off but now we're coming back hands to the backs of the thighs lift your shins drop your elbows and shoulders down take a second to breathe here if you have a block action I'm just looking at this block this is always a really nice thing to have the block here so you can squeeze the legs together everyone if you don't have it that's okay you can still imagine that block there we'll reach the fingertips forward and this time we're gonna inhale reach the arms up straighten the legs press of the heels exhale release you don't have the block it's okay it might just look like burst of liveness inhale in exhale burst Shh inhale compose exhale burst if you have this block it's awesome does that squeeze really helps with the burst inhale in exhale burst Shh and one more inhale and lift your heart lift your heart exhale burst spread your fingertips until it's great release and we'll come all the way onto the back awesome work my friends good job oh yeah hug the knees into the chest one more deep breath into the nostrils and exhale completely out through the mouth bring the soles of the feet together knees nice and wide hands come to the hip creases or the Front's of the hips here and we breathe three nice long full deep breaths listening to the sounds of my neighborhood outside you might just listen to the sounds wherever you are close your eyes observe the quality of air in the room again just notice what it feels like to be alive today then you can stay here you can also take this moment to include an inversion into your practice today if you're a little further along or you were kind of built up this good revitalizing energy and you want to do a couple more poses I invite you to do them now otherwise we'll slide the right leg down followed by the left and we begin to make our way into our final and most precious posture sweet shavasana so take your time getting there make sure you add your ritual just right for you today and have an awesome rest your day you [Music]