hi my sweet friends welcome to 30 days

of yoga with Adriene I'm Adriene and its

day 8 don't hate meditate feel great

let's get started hi my friends today

we're going to begin in a nice comfy

seat

I invite you encourage you to lift the

hips up on something comfy so you can

take a quick second to get settled in

here either lifting up on a blanket or

towel or block or pillow and I'll give

you a second to do that and when you

arrive just come into a nice comfortable

sea instead of nice and tall when you

get settled in and you're all secure

relax your shoulders

close your eyes and allow the hands to

rest gently on the tops of the thighs or

the knees wherever they naturally lie

and I'll ask you to think about what

feels best today to have the palms face

down or to have the palms face up

begin to notice your breath and feel

your sit bones connect downward

begin to feel your heart lifting upward

and again relax your shoulders

we'll soften through the jaw here soften

through the lips soften through the

fingertips and toes

give yourself permission to be still so

take care of all your little Wiggles and

settles and come into a comfortable seat

this can be quite challenging for some

for most for me too so just know that

this is part of a balanced practice

meeting and greeting the things that are

difficult

with a sense of ease and grace and just

honesty

relax your shoulders

bringing the focus inward towards the

breath

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you might begin to connect to a blue je

breath that's a soft restriction in the

back of the throat

as you inhale and exhale

calming the energy clearing out so space

and the energy meridians or we call the

natis calming the nervous system

just gently allowing anything that's not

serving you to just kind of peel off it

slide off slither away

use this focus on the breath

to help guide you back to you

then nice and easy we'll draw all the

palms together at the heart center

and again inhale sit up nice and tall

and exhale relax your your shoulders

bow your head to your heart that mind

intelligence to our body intelligence

the heart then will bat the eyelashes

open and release the fingertips stay

connected to your breath my friends move

nice and slow one foot in front of the

other here I'm going to walk the

fingertips to the center releasing down

on to the floor arms or maybe reaching

all the way out

and slowly releasing back up and will

reverse the cross of the ankle or

reverse which foot is in front here and

same thing nice and easy floating it

down breathing into the hips in the back

body

slowly coming back up taking the hands

through the ankles here and bringing the

soles of the feet together so we're kind

of doing a moving meditation today keep

it soft and easy we draw down through

the tops of the thighs here we lift up

through the center channel and the heart

maybe even tag a little weight in the

elbows down again relaxing the shoulders

press your feet together actively spread

your toes if you feel like it so if you

feel like you're just waiting for the

next thing here work to connect to this

energy it's lifting up through the

center channel and is grounding down

through the tops of the thighs the

elbows the shoulder blades press away

from your sit bone sit up nice and tall

of your heart

then inhale in and on a long exhale

we're gonna slowly melt the heart

forward

maybe the elbows press into the inner

thighs a little bit here

maybe you adjust your palm to come a

little bit forward and we breathe into

the hips we breathe into the area of the

groin

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all about that breath today it's all

about that breath like that song all

about that bass but it's all about your

breath to come up press into the soles

of the feet press into the outer edges

of the feet and the sit bones and roll

up bring the hands to the outer edges of

the knees and we bring the soles of the

feet together here so even if the belly

doesn't come anywhere near the chest you

keep a lot of space here I'm gonna

inhale draw a line with my nose look up

and exhale rounding in we take a little

private moment here to just wrap the

arms around the legs and find this sweet

little curvature of the spine relax your

shoulders down breathe into the back of

the neck notice how you feel here and

keep deepening the breath see if you can

really rock out of the sound of your

breath today let that victorious breath

be the soundtrack for your practice

then tucking the chin to the chest

slowly roll it up and then we'll send

the legs out nice and wide so you can

keep the hips lifted here and then move

nice and slow moving meditation to day

press into the heels tops of the thighs

draw down and we sit up nice and tall

this where it's really nice to have a

little support underneath the hips cool

then I'm gonna take my left palm to the

top of my left thigh or excuse me top of

the right thigh or top of the right hip

crease sit up nice and tall here inhale

reach the right arm up and overhead as I

come into a side body stretch if this is

not jiving with you if this is not

meditate is great day eight for you

then just do this so it took me a while

to kind of enjoy these these yoga binds

and this is just a gentle one but it

just may not be right for you so in that

case bring the left hand over here and

find your side stretch tops of the

thighs are firm we're still really

active full body awareness inhale lift

your chest exhale bring it back to

Center and we cross one over to the

other side right palm to the top of the

left thigh grounding down through the

left and right leg we reach fingertips

up and overhead

so really firm through the legs oh yeah

and I can feel this in my chest

find your breath notice if you're

creating any extra unnecessary tension

in the neck and shoulders keep it soft

and easy one more breath here lift your

chest and exhale back to Center down

through the midline we go walking the

fingertips out we can come onto the

forearms here if you have that block

handy sometimes it's nice to show here

we're here here a little prayer it's

also very cooling coming to bring that

pressure to the forehead right so we

might come here not really you don't

need this thing if you don't have it

don't worry it can be here in time we

might be able to bring our forehead to

the fists or maybe even one day to the

floor never underestimate the power of

your breath breathe into the backs of

the legs breathe into your hips breathe

into the back body stay alive and awake

through your feet one more breath here

and then slowly we press into the earth

to come back up now we're gonna bring

the palms underneath the backs of the

thighs hike those knees up nice and slow

then I'll use my fingertips to come up

into a squat here so if I have the

blanket or the block I can do a couple

things I can bring it underneath my

heels or I can use that block to sit on

here if the heels don't come to the

ground no worries you can keep them

lifted everyone lift your chest your

sternum up maybe bring the palms

together at the heart so we connect

deeply to the breath to the sensations

of the body here we get down to our

roots here think about the shape and

other cultures and we do a little

postural work here with the breath

inhaling imagining the breath travelling

down

the tail to the coccyx belly fills with

air you can't even feel it in the

buttocks I can and then on an exhale we

imagine that breath traveling up and out

through the nose press your elbows your

arms into your leg squeeze your legs

into your arm so we sit at desk chairs

couches toilets all these things that

are kind of affecting influencing this

posture that brings a lot of fatigue and

tightness and ultimately pain to the

body so here in this version of Milad

sauna you'll get squat deep yogic squat

kind of get back to our roots days where

we gave birth like this ate like this

cooked like this released like this

and if you're just dying here you can

take breaths okay this takes a while to

build this practice but I really want

you to get into that deep breath so when

you feel like you've met your edge find

that nice long smooth deep breath you

can always be on the palms here we're

seated upon a book or lock just for a

little more support

and we'll continue our soft moving

meditation by bringing the left palm to

the center and inhaling reaching the

right fingertips up overhead if you can

press that left arm into that leg if

your body allows you to do that that

might be nice just as we open up through

the right wing maybe we're here today

still working on opening up the chest

and the shoulders in time we might be

able to dial it open open and inhale in

spread your right fingertips reach an

exhale release back to Center and take

it on to the other side here we go

inhale now opening after the left so I

suffer from a little bit of acid reflux

and heartburn and this is a really nice

posture that can really feel like

opening up my chest and doing some magic

yoga work there that I can't even

explain to you in words find your breath

again

reach the left fingertips up high and

then exhale release all right so from

here we're gonna come up on to the heels

I'm gonna excuse me come up onto the

toes lifting the heels I'm gonna press

into my palms I'm gonna die on my knees

in towards the center and nice and slow

I'm going to come into a forward fold so

as you can see my heels landed perfectly

on this blankie that's really nice kind

of restorative giving me that extra

little lift and I find a little sway

here gentle rock back and forth back and

forth so staying here a little longer

today really breathing into the backs of

the legs stretching out maybe walking

from side to side checking in with any

tight spots from yesterday's practice or

the day before and anything and

everything in between

at this time if you have anything that's

been bothering you any words unspoken or

anything that is not serving you

currently we don't even have to identify

it right now take a deep breath in and

on an exhale imagine like a little

trapdoor or something just opening here

at the top of the head and just filling

out all the stress all the worry this

unidentified anxiety fear of the unknown

I certainly have it we all have it is

life it is part of life so we just kind

of embrace it here and yoga and we

practice letting go from your forward

fold we're gonna heel toe heel toe the

feet out just a little bit wider turning

the two big toes in just slightly once

again we draw the left palm to the

center and inhale reach the right

fingertips all the way up and around to

the top of the left thigh so you might

find this bind here and then again as I

mentioned before if the bind is just

we're not there yet sometimes it's nice

to try I'm gonna go okay check it in

then we might just reach all the way up

draw your heart up towards the sky one

more breath again a block here is always

nice to lift the earth up to your hand

and then one gently release back to

Center and switch to the other side

nice and slow fill your body with breath

with energy

inhale one more breath and exhale we

release the twist fingertips come to the

mat we heel-toe heel-toe it back in

towards Center about hip-width apart

coming back through the squat turn the

toes out we come back so we have two

options here and just because we're

doing the moving meditation doesn't mean

we can't do something kind of fun but if

you're feeling more restorative today I

invite you to stay here right here in

Milazzo Anna lifting your heart seeing

if you can find length up through the

crown of the head chances are we're

gonna be here at first and so we're

gonna want to slowly connect to the

breath to open it up here option two

would be for a little bit asana practice

so taking this deep connection to the

breath and this presence that you've

built up placing the palms in front of

you I'm beginning to rock gently back

and forth as you do that you might bring

the toes in closer and then I'll

actually turn to the side just don't see

this a little better and then maybe you

lift up and maybe not maybe it's new so

maybe don't lift up today but we keep

this calm cool energy that we've built

so far and we take it into its focus

this awareness of the breath the back

body we press away from the earth keep

an extension through the crown of the

head breathe in and out if you have a

block you can use the block to perch up

on here a little bit and practice crow

or again you might just stay in that

squat maybe lifting one so keep playing

here a couple more breaths this rocking

in and out of crow is really nice for

beginners just to get a little sense and

slowly get the knees up into the

shoulders towards the shoulders so

finish it out wherever you are a little

playtime you can even keep it going be a

rebel then we'll meet up with our

friends here in our squat and surely we

are ready to release so we'll slowly

bring the fingertips behind us

send the legs out long take the thumbs

to the hip creases press them down and

away inhale lift your heart up exhale

forward fold

relaxing the weight of the head down and

then wrapping the arms around the legs

the shin or the outer edges of the feet

maybe you interlace the fingertips here

one day breathe deep keep the shoulders

relaxed and soft tuck the chin into the

chest gently unravel cool so from here

we're gonna move into one legged pigeon

and then to shavasan so to do that we're

gonna cross the ankles and come on to

all fours and then from here well inhale

extend the right leg out long exhale

bring it up and in for your posture so

we keep a brightness in the right foot

we keep a nice awareness through the

left leg and we come up off of that

right hip and then we can use this

blanket or towel that we have handy to

pillow the right hip up a little bit we

can use the block to eventually pillow

the head spend lots of options here for

some really nice moments with the breath

in one legged pigeon

find what feels good enjoy the posture

send breath into the outer edge of that

right hip and you might even find a

gentle gentle rocking back and forth

here

and then we'll slowly tuck the chin into

the chest come up bring your right palm

over towards your right foot and then

take a look behind look at your left leg

now if you're new to the practice you

might just be like one day one day I'll

grab you but maybe that day is today and

you slowly press into your foundation

use your right palm on the earth bend

that left knee and grab that left ankle

be really mindful maybe guys this is

like this was my pose for the longest

time and then one day I was like hey

find your breath lift your heart take

any variation you like here you might be

hooking in the elbow you might be

reaching around to grab you might use

your strap but just keep it soft and

easy awesome then gently we'll release

we'll curl the back toes under and take

one downward-facing dog here sending the

hip bones hip points up sit bones high

deep breath in Long breath out and the

slowly shed and back down one legged

pigeon on the other side send the left

toes out then inhale all the way up find

your posture nice and easy

I feel so mod today with my hair down

the theme of our practice so soft and

sweet and yummy he's great

so the same thing year I can use a

little padding to support and it took me

a long time to drop that hip really

truly so if you're feeling like a little

cushion Christian is always nice and we

find our posture

notice how you feel notice the

sensations in your body and also your

spirit your attitude any emotion that

comes along for the ride stay present

keep listening draw the palms underneath

the shoulders tuck the chin into the

chest well lift it up try to avoid the

tendency to rock on to that back hip

here to look back see if you can stay

Center that's where that support is kind

of nice just to butt up there literally

and we look back and maybe we're like

some day and maybe we're like today stay

mindful stay lifted in the heart so

don't collapse here but keep it lifted

use your left palm to support you that

upward current of energy take one more

breath wherever you are even if you're

in some day to keep full proud beautiful

breath in and then exhale back awesome

we're gonna actually roll into the left

hip here now so permission to roll onto

that left hip we swing all right leg

around and we come to lie flat on the

back I'm gonna take my blanket with me

for a pillow

and I extend the legs out long hands

rest gently on the belly or the ribcage

and I'm just gonna windshield-wiper the

toes here back and forth and like it is

what you make it you know sometimes the

chattering goes or what we need and the

six-pack abs and sometimes we just need

to lie down and find our breath and

swish swash our toes back and forth like

we did when we were kids and just you

know find a little innocence and just

get back to who we really are I know

that sounds kind of loaded but I believe

in that I think that yoga helps

definitely reminds me of that cuz that's

what our yoga's all about getting back

to you about the pose is a lot about the

diet or anything

it's all about you so here we are

at the end of our practice for today I

might bring my arms gently out to my

sides and I encourage you I know we're

all very busy but I encourage you to

take at least 10 nice long smooth deep

breaths here and then after that have an

awesome day

you

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