Adrienne: Hey my friends.

Welcome to Day 7 of 30 Days of Yoga with Adrienne.

I'm Adrienne of course, and today our practice
is like 7 minutes in heaven for the seventh

day, except it's a little bit longer than
7 minutes.

But we can do it because we'll be doing it
together.

Let's go.

All right my friends today we are going to
begin in a nice comfortable cross-legged position.

You can sit up on a blanket or a block if
you need to.

We'll begin with a nice deep breath in as
we draw the shoulders up towards the ears

and exhale, down they go.

Inhale, squeeze the shoulders up towards the
ear lobes.

Now exhale, drop the elbow, shoulder blades,
glide in together and down, so you can visualize

that movement in the back body.

Inhale.

Lift.

Squeeze, squeeze, squeeze and exhale.

Release.

Drop.

And one more time.

Inhale, lift and squeeze.

Deep breath in.

Exhale.

We arrive here on the mat today for our practice.

Close your eyes.

Just take a moment to get settled in.

Let go of the day thus far.

Put off the items on the to do list, you can
just place them to the side for now.

And choose to enjoy your practice today.

See what it serves up.

Begin to deepen your breath.

Notice any thoughts, emotions that come across.

And we'll focus inward, bringing our attention
to elongating that inhalation and lengthening

out through the exhale as well.

Smile.

Choose to find what feels good on the mat
today.

Here we go.

Opening the eyes we're going to spread the
palms wide.

Just take a look at your palms and then bring
this focus with you forward on to all fours.

Start with a gentle cat-cow here nice and
easy.

You know what to do.

You might close the eyes.

Really check in with the spine today.

Maybe you're a little sore in the abdominals
from yesterday so this should feel really

yummy as you find beautiful lines in the body.

Paying attention to the sensations as we go
back and forth and then whenever you're ready,

of course, you know I like to break the rules,
veering off the railroad tracks here and finding

whatever movement feels good here.

Checking of the shoulders, the neck, sending
the hips a little left to right.

You might even curl the toes under for a little
foot stretch.

You might begin to draw circles with the rib-cage,
particularly if you're belly is sore.

Yay.

Transformation station over here!

Thirty-days of yoga with Adrienne.

Thirty-days of yoga basically.

My name just happens to be Adrienne and I'm
so grateful that I get to share this experience

with you and guide you so thank you.

From our cat-cow, we'll curl the toes under,
walk the palms forward and send those hip

bones up and back.

Keep the knees bent here for our first couple
breaths.

Stretching through the side body really strong
here.

It's going to be a nice side body opener today
so really stretching through the sides, pedaling

it out.

Keeping the knees bent soft.

Pressing into the palms.

Pressing the fleshy part between the index
finger and thumb.

Let's take one more deep breath in here my
friends.

And exhale.

Long breath out.

Bend the knees.

We're going to go for a slow walk.

Really slow.

Having some fun stretching through the legs,
stretching through the feet.

Coming into our presence for today, just kind
of giving ourselves permission to be in the

moment.

And, you know, chances are you have a busy
life.

Here we are in a forward fold, take a couple
breaths.

You have a busy life, busy career, or a lot
on your plate whether it's with your family

or with your heart.

And so just relish in this moment, this time
that you've taken for yourself.

It's important.

It will make everything else run a little
bit smoother, hopefully, happier, with more

ease.

So, give yourself permission to just be in
the moment.

All right, hopefully you've been working out
the kinks here.

I don't know what this is.

Looks like a, I don't know.

And, on your next breath in we'll press into
the feet, tuck the chin into the chest and

roll up through several breath cycles here,
so take it nice and slow.

And we loop the shoulders forward, up and
back and the crown of the head lifts up towards

the heavens.

We take a deep breath in as we draw the palms
together mountain pose, tadasana.

We find soft knees and we have some fun by
inhaling, reaching the finger tips up and

overhead, full body stretch.

Exhaling down through the mid-line today.

Inhale.

Half-way lift your aversion.

Flat back and exhale, soften and bow.

Inhale all the way back up.

And exhale back down you go.

So you can rain the fingertips if you want
to open the shoulders or go through the mid-line.

Anything goes here.

Moving with your breath.

Inhale.

Half-way lift.

Exhale, bow.

This time stepping or hopping the feet back
to plank.

Take your time.

And slowly lowering the body all the way down
to the belly.

Inhale, cobra.

Deep breath in.

Exhale.

Release.

Curl the toes under.

Transition up to downward facing dog.

Inhale.

In through the nose.

Exhale out through the mouth.

Long breath.

Inhale.

Slide the right leg up high.

Take a deep breath in here.

And exhale.

Squeeze the right knee all the way up in towards
your heart.

Draw your nose to your knee.

Breathe in.

Breathe out.

Inhale.

Three legged dog.

Ande exhale, stepping that right foot all
the way in through center.

And we'll pivot on the back foot and inhale.

Reach the fingertips up high to warrior one.

Deep breath in here.

We're going to hook the thumbs together here,
kind of like a woo-tang.

Yoga version of woo-tang.

And really pressing the thumbs together, I'm
going to inhale, open my heart up towards

the sky.

Exhale.

Send the fingertips to the right.

So nice side body opener here as we squeeze
the inner thighs towards the mid-line.

Still sink into that front knee then inhale
back to center and exhale to the left.

Feel the skin of the side body stretch.

Open your heart, keep it lifted and exhale
back to center.

Break free.

Open the chest and shoulders, we'll pivot
on the back foot belly comes to the top of

the thigh and we plant the palms and vinyasa.

Sliding the right toes back, shifting your
weight forward, hug the elbows in.

You can always lower the knees here, lifting
up to Cobra.

Otherwise we go chaturanga to upward facing
dog, opening the chest and shoulders.

Lift up through your arms and chest.

Deep breath in and on an exhale we move to
downward facing dog.

Drop the right heel, this time inhale.

Slide the left leg up high.

Deep breath in here, long breath out.

Then squeeze that left knee all the way up
in towards your heart, draw your nose to your

knee, press away from the earth.

And then we send that left foot up three legged
dog deep breath in, and exhale up and into

your lunge.

Stick with your breath open your heart.

Deep breath in.

When you're ready, pivoting on that back foot
we rise it strong, warrior one.

Great.

This time we hook the opposite thumbs, so
just kind of switch the normal hook and we

come here to yoga with Adrienne.

Maybe we could do a woo-tang colab, that would
be awesome.

Anyway, and up and over we go to the left
this time.

Pull the left hip crease back, stretching
that back leg, and then through center and

to the right.

And inhale to center.

Exhale.

Break free, belly comes to the top of the
thigh and we pivot on the back foot and we

find our vinyasa.

Smile.

Move with your breath.

See if you can keep this nice and slow.

Exhale to downward facing dog.

Take a deep breath in here, and a long exhale
out, let it go.

Make sure you're not holding in the neck,
the shoulders.

Bend the knees generously, belly comes to
the tops of the thighs we inhale in, look

forward on an exhale, float towards the top
of your mat.

You can spring or you can go for a slow walk
again.

Up and over we go.

Great inhale half-way lift.

Then exhale soften and bow.

Soften through the knees spread your fingertips,
inhale.

Take it all the way up, full body stretch
and exhale back down to the heart.

Awesome my friends, here we go again.

Inhale, reaching it up, follow your breath.

Exhale, diving forward.

Inhale, half-way lift.

Exhale, bow.

Inhale, step or hop the feet back to plank.

Exhale, lower down, chaturanga to up dog or
all the way down to Cobra.

Inhale.

Open your heart.

Exhale.

Release.

Curl the toes under.

Press it up and back.

Downward facing dog.

Inhale in.

Big exhale out.

Drop the left heel.

Inhale, slide the right leg up high.

Exhale.

This time we're going to bend the right knee,
bring it up and over towards the right elbow.

Shifting our weight forward, right knee kisses
right elbow.

Keep your gaze forward here.

Deep breath in.

Exhale.

Three-legged dog.

Now this time, crossing right knee over to
kiss the left elbow.

Gazes forward.

Hug it up and in.

And release three-legged dog.

Last time, back through the center line we
squeeze nose to knee.

Inhale three-legged dog and then stepping
that right foot all the way up and into your

lunge once again.

Open your heart.

Stay light on your fingertips.

Then we'll pivot on that back leg and once
again rise up strong, warrior one.

I've got some fuzzies on me today.

Warrior one.

Beautiful posture here.

We really open the heart and really lengthen
the tail bone down.

Find your breath.

Then inhale.

Carve a line with your nose, look up.

Exhale.

Keep your heart open as you bring your hands
to your waist line.

Now press into your right foot, straighten
that right leg.

Keep a flat back as long as possible as we
inhale in and exhale.

Begin to bow forward.

Pull the right hip crease back.

Maybe you just go this far or this far, but
just go as far as the spine speaks to you,

keeping a flat back, so if starts to round
and collapse, keep it straight.

How's your lower belly?

Draw your navel up, dial the lower rib cage
in.

Take one more breath here and then exhale.

We release.

Rounding the spine.

Fingertips come to the mat.

If you have a block sometimes it's nice to
lift the floor up to you while we're building

space here.

Top of the left thigh spirals in.

Right hip crease pulls back.

Maybe walk the fingertips a little further
back, just be present.

How's your breath?

And then press into the outer edge of your
back foot.

Bring the hands to the waistline.

We loop the shoulders in.

Inhale, rise up once again.

Bend that front knee, we inhale, return warrior
one.

Breath in and out.

Crickity old floor.

So now I'm going to drop the right arm underneath
the left.

Bring the palms together as I inhale, garudasana
arms.

Inhale.

Elbows lift up.

Exhale, fingertips reach out.

Stay strong in that back leg, my friends.

Inhale in.

And exhale out.

Beautiful.

Unravel the arms.

We inhale, rise up, and exhale, release.

Vinyasa.

Move nice and slow.

Feel free to skip this if you're needing a
little more of a restorative practice today,

then you might skip the vinyasa and take and
extended child's pose.

And together we'll meet back and downward
facing dog.

Drop the right heal and inhale, lift the left
leg up high.

Bend that left knee and think up and over
as you kiss left knee to left elbow now, gazes

forward, strong center.

Inhale, rise back up three-legged dog.

Exhale, left elbow, excuse me, left knee to
right elbow.

Navel draws up.

Inhale three-legged dog, last one, you got
this, super strong.

Exhale.

Nose to knee right through the center.

Hug it in, hug it in, hug it in.

Inhale three-legged dog, and exhale, stepping
up into your lunge.

Good job my friends.

Pivot on the back foot.

Whenever you're ready, rise up into your warrior
one, nice and strong.

Find your breath, become grounded here again,
finding that upward current of energy in the

front body, grounding through the back body,
strong back leg.

Breathe, breathe, breathe.

Inhale, carve a line with the nose, look up
and exhale.

Float the fingertips down to the waistline.

Straighten through that front leg, keep the
crown of the head extending up, and exhale.

We fold forward, nice flat back.

Elbows drawing back.

Shoulders blades together.

Maintain this flat backed position.

Explore here.

Notice if the shoulders are dipping one way
and then the another.

Pay attention to the details.

Use this practice of listening to expand awareness
and of course, yes, build some strength.

Then gently we'll release.

Bring in the fingertips to the earth or hands
to a block.

Breathe deep here.

Top of the right thigh is spiraling in and
out towards the back edge of the mat.

We pull the left hip crease back and maybe
we relax the weight of the head down.

Now we'll draw the hands to the waistline
and slowly rise up.

Bend that front knee and return to your warrior
one.

Find your breath.

Press into that back heel.

And this time we'll draw the left arm underneath
the right, palms come together or not.

And we inhale, lift the elbows up tall and
exhale.

Send the fingertips out.

Find your breath.

Inhale in.

Don't forget about the lower belly.

Exhale.

One more breath.

Then we gently unravel.

Pivot on the back foot.

Come back down, and vinyasa.

Downward facing dog.

Take a second here to release.

Hit the refresh button.

Bend your knees, and slowly we inhale, look
up.

Exhale, step, float or hop towards the front
edge of your mat.

Inhale half-way lift, nice long beautiful
neck.

And exhale, soften and bow.

All the way back up, here we go, inhale, spread
the fingertips.

Reach it up nice and tall, and exhale back
down to your heart.

Observe your breath.

Notice how you feel.

And one last round, here we go.

Soft knees.

Inhale, spread the fingertips.

Reach it up.

Exhale.

Diving forward.

Enjoy this move.

Inhale half way lift.

Exhale, bow.

Step, or hop the feet back to plank and slowly
we lower down.

After your vinyasa, send the hip bones, the
hips back, downward facing dog.

Drop the left heal, inhale, slide the right
leg high.

Bend the right knee to right elbow, and we
repeat.

Kiss.

Inhale, three-legged dog.

Exhale, right knee to left elbow, look forward.

Inhale.

Three-legged dog.

Exhale straight to center.

Inhale, three-legged dog.

Exhale all the way up and into your lunge,
pivot on the back foot.

This time we're going to spiral all the way
up and open into our warrior two.

Find nice strong legs here.

Radiate energy out through the fingertips.

Deep breath in as we reach forward, up and
back.

Peaceful warrior.

And now inhale, extend through the right fingertips.

Exhale, all the way to my extended side angle.

So, right elbow's going to soften on the top
of that right thigh, and I'll draw my left

fingertips down to come up, so really plugging
in that shoulder as they open up here.

Lean back, bottom rib cage shining up towards
sky.

Press into the outer edge of that back foot.

If you want you can use your block here to
slowly grow this pose, bringing it to the

ground here so we can open up.

Maybe you're already bringing your fingertips
down.

Take a deep breath in wherever you are.

Spiral your heart up towards the sky.

And then on an exhale we're just going to
gently pivot back down to our lunge.

Plant the palms and take your vinyasa.

And downward facing dog.

Inhale, full breath into the nostrils, and
exhale completely through the mouth.

Drop the right heel, inhale, slide the left
leg high.

Exhale, bending left knee to kiss left elbow,
look forward.

Inhale, three-legged dog, nice and swift.

Exhale, over to the right elbow.

Kiss.

Last one.

You got this.

Inhale, three-legged dog and exhale, nose
to knee.

Inhale, lift it up, and exhale into your lunge.

Awesome.

Pivot on the back foot.

Send those fingertips forward, up and back,
and here we rise up.

Virabhadrasana two.

Lean back into it.

Strong legs, strong foundation.

Inhale, reach the left fingertips now forward,
up and back.

Take up space here as you find this peaceful
warrior.

Stretch it out.

Relax your shoulders, sink into that front
knee, and then on an exhale, slowly move all

the way up and through into our extended side
angle.

So softening onto this elbow, but not collapsing,
so keeping that space nice and beautiful.

Drop the right fingertips down.

Sink down low, drop your hips and inhale.

We open extended side angle.

So there are lots of variations here, we can
bring the fingertips to the earth, come here

or here.

We can also use that sweet little block at
any level to help us, here, or here, or here.

You might begin to open up your gaze towards
to heavens.

Open your heart, take a breath in, tuck your
pelvis in.

And on an exhale begin to release, dialing
it back down towards the earth, and we take

a vinyasa.

Plant your palms.

Shift your weight forward.

Here we flow.

From downward facing dog, I'm going to slowly
lower the knees and I'm going to prepare for

a side-arm balance before I flip my burger
and take a rest.

So, this is going to be a little different
for everyone.

A little side-arm balance play time.

So, I'm going to go into side-plank and then
eventually into a deeper side-body stretch.

You can do that with me, if you know that
you want to work on maybe a side-arm balance

here, or a crow or something like that.

Anything that changes your perspective.

I think it would be nice stretching through
the side-body.

So for those who want to try moving along
with me, I'm going to bring the right palm

into center line, and then I'm going to come
into a plank.

Then I'm going to come on to the outer edge
of my right foot, keep my hips lifted as I

stack my ankles and inhale.

Open up through my left wing.

Now I'm keeping a nice extension through the
crown of the head, I come into side plank

here.

I can always bend that top leg for a little
more support.

Everyone, lift your hips, open your heart.

Stay here or work here.

Or, drop the fingertips, just like we did
in extended side-angle, and find a nice length

from the outer edge of the left foot, all
the way up through those left fingertips.

If your'e feeling frisky, you might lift the
leg, you might even come into a tree pose

or any variation here.

Or save that for another day.

Deep breath in.

One more breath here my friends.

And then on exhale, collapse, or fall.

Release.

Downward facing dog.

Nice work my friends.

Deep breath in.

Long breath out.

Slowly lower to the knees.

And we'll take it to the other side.

Left palm comes the center and then I come
into my plank.

Turning onto the outer edge of my left foot
this time, I grow tall reaching the right

fingertips up, lifting my hips.

Full body experience here, full body strengthener.

Remember your neck is an extension of the
spine.

Stay here or drop the right fingertips down
to come up and I really find this beautiful

line in the right side of the body.

Lifting the heart, lifting the hips.

Again you can take a little variation here.

And then I slowly release.

Send it back, downward facing dog.

Final breath here.

Inhale fully.

And exhale fully.

Sweet.

Lower the knees bring them together.

Take a moment here in child's pose, sending
the fingertips back.

Rest your for head down.

Let it go.

Relax your shoulders.

And then we'll slowly tuck the chin into the
chest and transition to flat back.

When you arrive, take your palms into your
knees and we're going to open the knees wide.

Take a second to just kind of teeter totter
here.

Relaxing the shoulders and the elbows down.

Relaxing through the ankles and the feet and
you might even close your eyes.

Just kind of letting gravity doing the work
here and feeling the wonderful support of

the earth underneath your spine.

And slide your hands all the way in to grab
the arches of your feet.

And we'll keep the tail bone lengthening down
as you draw the heels, the soles of the feet

up towards the sky, happy baby.

Can find a little movement here or you can
just relish in the stillness.

Working actively from the inside out.

Then gently releasing.

Soles of the feet come to the mat.

I slide them all the way down and I reach
my fingertips up and overhead.

Walk the heels towards the bottom left edge
of your corner and then shimmy your head and

shoulders towards the top left edge of your
corner.

Take the right hand, grab the right wrist
and think up and over as you breathe into

the right side body.

For a deeper stretch, lift the right foot.

Cross the right ankle over the left, so you're
creating a little crescent moon here.

Supported and here you can really dig deep
into the power of the breath.

Notice how each inhale stretches the skin
of the body.

Creates space, invites in more ease.

It's that good, good energy.

Good juju.

I believe it.

Gently release back to center.

Go ahead and center yourself first.

And then, mindfully, we'll walk the heels
towards the bottom right corner.

Head and shoulders, trying not to sing the
song.

Head and shoulders shimmy up towards the top
right corner.

And I grab my left wrist this time.

This might be enough.

If you want a little more, if it felt awesome
last time, you might lift that left leg up,

cross that left ankle over the right.

Breathe here.

Sacrum's nice and steady on the earth.

Should feel no tension or pressure in the
pelvic area or lower back.

So if you are, come out of it a little bit.

And then find your breath.

And then gently we'll release.

Center ourselves back on the mat.

Take a second to press the palms into the
earth and hug the knees up towards the chest.

Nice and easy, twisting knees to the left
and then to the right.

So just keeping it nice and soft here today.

More of a massage than a holding effect.

Just kind of twisting it out before we relax.

Of course, if there's anything else you want
to add to your practice, now's the time to

ask yourself "what else could I use today?"

Using these practices to inspire you.

Encourage you to improvise and really grow
that home practice.

So maybe you're heading into something right
now or maybe you're like me and you're sliding

your toes down to prepare for savasana.

Breathe deep, where ever you are.

Get settled in.

Thank you for sharing your time and your practice
with me today.

Take care.

Namaste.