1 00:00:00,330 --> 00:00:02,969 Hey my friends, welcome to 30 Days of Yoga with Adriene. 2 00:00:02,969 --> 00:00:09,840 I'm Adriene, and today is Day 9, I'm feeling fine, want to get divine on my mat with you, 3 00:00:09,840 --> 00:00:13,599 so let's get started. 4 00:00:13,599 --> 00:00:19,320 All right my friends, today we're going to begin flat on our backs. 5 00:00:19,320 --> 00:00:24,820 So take a second to get settled in and center yourself on your mat, or your towel, or wherever 6 00:00:24,820 --> 00:00:30,990 you're practicing today, in the grass, in the sand. 7 00:00:30,990 --> 00:00:36,370 And then once you get settled in take a moment to rotate the ankles a couple times, and maybe 8 00:00:36,371 --> 00:00:41,250 rock on the heels is nice. 9 00:00:41,250 --> 00:00:46,410 And we just kind of put away the to-do list and we put away the day thus-far, or perhaps 10 00:00:46,410 --> 00:00:49,139 the top of the day, top of the morning. 11 00:00:49,140 --> 00:00:55,750 And you're easing into your day right here, right now with your yoga practice. 12 00:00:55,750 --> 00:01:01,769 Then allow the toes to fall out and we'll do the same thing with the hands, just spreading 13 00:01:01,770 --> 00:01:07,050 the fingers wide and the wrists rotating one way and then the other. 14 00:01:07,050 --> 00:01:13,120 I really like to make the most out of my practice and that leads into my everyday life, really 15 00:01:13,120 --> 00:01:21,360 trying to make the most out of your precious time and your precious bod. 16 00:01:21,360 --> 00:01:25,850 So, you can take a moment here to close your eyes and look away from the video and just 17 00:01:25,850 --> 00:01:32,660 feel supported, feel your back, body supported, the weight of your body supported. 18 00:01:32,660 --> 00:01:38,658 And I feel like that's kind of sweet here, day nine of the challenge, remembering that 19 00:01:38,659 --> 00:01:42,040 you're supported by this community and by your practice. 20 00:01:42,040 --> 00:01:48,200 I just felt the sun come out a little bit there. 21 00:01:48,200 --> 00:01:53,240 Okay, and then we'll rest the hands on the body, and we'll just take a second to check 22 00:01:53,240 --> 00:01:59,440 in with the jaw, moving the tongue around in the base of the mouth, stretching the jaw 23 00:01:59,440 --> 00:02:00,440 wide. 24 00:02:00,440 --> 00:02:09,258 It's quite an embarrassing thing to do on camera, but who cares. 25 00:02:09,258 --> 00:02:13,329 And then relax your jaw, relax your tongue in the base of the mouth, and begin to rock 26 00:02:13,330 --> 00:02:15,730 the head a little side to side, ear to ear. 27 00:02:15,730 --> 00:02:20,140 And here is where we will begin to deepen the breath, stretching the neck out, keeping 28 00:02:20,140 --> 00:02:24,089 the shoulders relaxed. 29 00:02:24,090 --> 00:02:35,380 And then we'll bring the head back to center, and inhale. 30 00:02:35,380 --> 00:02:39,220 Reach the fingertips up and overhead, full body stretch. 31 00:02:39,220 --> 00:02:44,630 You might feel a sweet sensation in the shoulders, a nice stretch in the front body, or the side 32 00:02:44,630 --> 00:02:45,630 body. 33 00:02:45,630 --> 00:02:50,269 You might tilt the pelvis a couple of times here, just noticing the effects of your practice 34 00:02:50,270 --> 00:02:59,730 thus far, and we continue to breathe deep and easy. 35 00:02:59,730 --> 00:03:04,670 And then we'll float the palms down and hug both knees up into the chest. 36 00:03:04,670 --> 00:03:08,140 So, you can do this one at a time, or if you want to light that fire in the belly right 37 00:03:08,140 --> 00:03:12,579 away, you could anchor the navel down, scoop the tailbone up, and pull both knees in at 38 00:03:12,580 --> 00:03:13,580 the same time. 39 00:03:13,580 --> 00:03:18,921 Then wrap your arms around the shins and we do a little shimmy back and forth, and find 40 00:03:18,921 --> 00:03:23,310 what feels good here, particularly in the lower back and the outer edges and the tops 41 00:03:23,310 --> 00:03:24,310 of the buttocks. 42 00:03:24,310 --> 00:03:25,620 Oh yeah, baby. 43 00:03:25,620 --> 00:03:31,660 Keep the shoulders relaxed, and with each inhale invite some good juju in, good vibes. 44 00:03:31,660 --> 00:03:40,810 And with each exhale choose to let go of any extra weight that you might be carrying that 45 00:03:40,810 --> 00:03:42,190 you don't need. 46 00:03:42,190 --> 00:03:46,629 Hug the right knee in towards the heart, send the left leg high up towards the sky, deep 47 00:03:46,629 --> 00:03:50,790 breath in here and on an exhale we lower the left knee down as you squeeze the right knee 48 00:03:50,790 --> 00:03:52,629 up towards your heart. 49 00:03:52,629 --> 00:03:54,950 Stretch it out here, deep breath in. 50 00:03:54,950 --> 00:04:00,649 On an exhale, peel the nose up towards the knee, wind-relieving pose. 51 00:04:00,650 --> 00:04:05,280 Relax your shoulders down, squeeze, squeeze, squeeze, as you push through that left heel, 52 00:04:05,280 --> 00:04:12,550 top of the left thigh bone firms down. 53 00:04:12,550 --> 00:04:16,420 Careful not to clench here, keep it soft and easy. 54 00:04:16,420 --> 00:04:18,168 Then we'll gently release. 55 00:04:18,168 --> 00:04:22,438 And we'll switch, the left knee comes in, squeeze up towards your heart, right leg goes 56 00:04:22,439 --> 00:04:25,590 up, deep breath in here, stretch it out. 57 00:04:25,590 --> 00:04:30,359 Exhale, find a little resistance, that opposition which is what our Hatha Yoga practice is all 58 00:04:30,360 --> 00:04:37,479 about, finding strength and balance in between these two opposing forces. 59 00:04:37,479 --> 00:04:46,669 So, we hug the left knee in, we press the right heel out, breathe here. 60 00:04:46,669 --> 00:04:53,808 Then when you're ready, slowly peeling the nose up towards the left knee, really feeling 61 00:04:53,809 --> 00:04:59,040 that sweet compression in the lower belly here as you squeeze and push, relax the shoulders 62 00:04:59,040 --> 00:05:04,419 down. 63 00:05:04,419 --> 00:05:09,180 Eskimo kiss your knee if you can, if not don't worry, you can imagine. 64 00:05:09,180 --> 00:05:11,240 And then we release. 65 00:05:11,240 --> 00:05:17,369 Hug both knees in one more time, deep breath in, long breath out. 66 00:05:17,369 --> 00:05:20,689 Cross the right ankle over the left, grab the outer edges of the feet. 67 00:05:20,689 --> 00:05:26,059 Give yourself a little foot massage, a little wake-up call here to the feet. 68 00:05:26,059 --> 00:05:30,599 You can bend the elbows left to right, really find the length in the lower back as you scoop 69 00:05:30,599 --> 00:05:34,469 the tailbone up. 70 00:05:34,469 --> 00:05:37,110 And it's time to rock and roll, here we go. 71 00:05:37,110 --> 00:05:48,309 Anchoring navel to spine, we'll begin to rock front to back, working out the kinks, and 72 00:05:48,309 --> 00:05:52,879 then rising all the way up to a nice comfortable seated position where we're going to take 73 00:05:52,879 --> 00:05:58,270 a couple of neck rolls before we move into our twisting the night away. 74 00:05:58,270 --> 00:06:03,080 Drawing circles with the nose one way and then the other, keeping the shoulders relaxed 75 00:06:03,080 --> 00:06:08,889 and the heart lifted. 76 00:06:08,889 --> 00:06:17,819 Then nice and easy, bring the head back to center stillness, and we'll bring the right 77 00:06:17,819 --> 00:06:26,220 palm to the left knee just find a little lift here as you twist and shout, so cheesy as 78 00:06:26,220 --> 00:06:28,440 you twist and shout. 79 00:06:28,440 --> 00:06:29,440 Why not? 80 00:06:29,440 --> 00:06:32,780 What do you want to shout from the rooftops? 81 00:06:32,780 --> 00:06:40,859 Let's think about it while we inhale, lift and length, and exhale. 82 00:06:40,860 --> 00:06:46,490 What do you want to shout off the canyon edge? 83 00:06:46,490 --> 00:06:47,490 Towanda! 84 00:06:47,490 --> 00:06:50,119 Back to center we go, and to the other side. 85 00:06:50,119 --> 00:06:52,030 Half of the viewers were like, what? 86 00:06:52,030 --> 00:06:54,280 You can Google it later. 87 00:06:54,280 --> 00:07:01,659 Oh, it feels good in my heart as I lift up through the chest, exhale, twist, and find 88 00:07:01,660 --> 00:07:08,580 something you want to shout off the top of the mountain. 89 00:07:08,580 --> 00:07:09,580 Keep it positive. 90 00:07:09,580 --> 00:07:13,430 I love my life! 91 00:07:13,430 --> 00:07:14,449 Back to center we go. 92 00:07:14,449 --> 00:07:18,969 We spread the palms wide and we're going to dive forward onto all fours right away here. 93 00:07:18,969 --> 00:07:20,839 Take in a couple of breaths and cat-cow. 94 00:07:20,839 --> 00:07:42,539 Then curling the toes under, walking the palm out just a hair, and we'll send the sit bones 95 00:07:42,539 --> 00:07:44,409 up to our downward facing dog. 96 00:07:44,410 --> 00:07:49,800 A deep breath in, and long breath out. 97 00:07:49,800 --> 00:07:59,499 Deep breath in and melt your heart back, paddle it out here, find what feels good. 98 00:07:59,499 --> 00:08:05,740 Then we'll go for a slow walk up toward the front edge of the mat. 99 00:08:05,740 --> 00:08:08,280 Find your forward fold today. 100 00:08:08,280 --> 00:08:13,770 Stretch it out, bend the knees as generously as you need to, shake the head a little, yes 101 00:08:13,770 --> 00:08:16,508 and no. 102 00:08:16,509 --> 00:08:22,849 Then we'll bring the palms to the tops of the feet, and inhale, slide them up to the 103 00:08:22,849 --> 00:08:24,119 tops of the thighs. 104 00:08:24,119 --> 00:08:31,879 Find that flat-back position here, take a deep breath in, inflate, and on an exhale, 105 00:08:31,879 --> 00:08:33,909 fold. 106 00:08:33,909 --> 00:08:36,650 Tuck your chin into your chest, my favorite moment of the day. 107 00:08:36,650 --> 00:08:45,490 We press with the feet and we roll up nice and slow, connecting to our breath today, 108 00:08:45,490 --> 00:08:48,970 lengthening the tailbone down and engaging as we draw energy up from the earth. 109 00:08:48,970 --> 00:08:54,160 And right away we spread the fingertips and inhale, reach all the way up. 110 00:08:54,160 --> 00:08:57,230 Kiss the fingertips together up and overhead today; just a little variation. 111 00:08:57,230 --> 00:09:03,810 We kiss the fingertips together like this, and we open the heart and lengthen the tailbone 112 00:09:03,810 --> 00:09:04,810 down again. 113 00:09:04,810 --> 00:09:08,900 A deep breath in here, and on an exhale, float it down, open the chest and shoulders. 114 00:09:08,900 --> 00:09:16,550 The palms come to the feet and we inhale and lift up, flat back. 115 00:09:16,550 --> 00:09:18,670 Exhale, slide it down. 116 00:09:18,670 --> 00:09:23,209 Bend the knees generously and plant your palms, step or hop it back to plank. 117 00:09:23,210 --> 00:09:26,840 We're going to paddle the feet out here, just stretching out the legs. 118 00:09:26,840 --> 00:09:31,860 Then we're going to lower all the way down to the belly. 119 00:09:31,860 --> 00:09:35,380 Inhale, lift up, cobra, nice and soft and sweet here. 120 00:09:35,380 --> 00:09:37,150 You might find a little movement. 121 00:09:37,150 --> 00:09:41,439 Pull the elbows back and try to resist the urge to clinch the shoulders up towards the 122 00:09:41,440 --> 00:09:45,270 ears, create space, and press in your foundation strong. 123 00:09:45,270 --> 00:09:49,760 A deep breath in, exhale, release, curl the toes under. 124 00:09:49,760 --> 00:09:57,130 Press it up to plank, or all fours, and then send it back downward duck. 125 00:09:57,130 --> 00:09:59,900 We'll drop the left heel, inhale, slide the right leg up high. 126 00:09:59,900 --> 00:10:02,470 Exhale, bend the right knee. 127 00:10:02,470 --> 00:10:05,540 Send it over to kiss the left elbow. 128 00:10:05,540 --> 00:10:11,550 Inhale, three-legged dog, exhale all the way up and into your lunge. 129 00:10:11,550 --> 00:10:13,300 A nice slow lunge here. 130 00:10:13,300 --> 00:10:16,300 You might lower that back knee for a couple of breaths. 131 00:10:16,300 --> 00:10:18,339 Stretch it out. 132 00:10:18,340 --> 00:10:20,240 Lengthen the tailbone down. 133 00:10:20,240 --> 00:10:23,870 So a little bit of play time here. 134 00:10:23,870 --> 00:10:28,110 And then when you're ready we'll come back to the fingertips, lift the back knee up, 135 00:10:28,110 --> 00:10:33,340 and inhale, reach the fingertips all the way up, high lunge. 136 00:10:33,340 --> 00:10:39,520 So we're going to play today with this heel, maybe pulsing up and down, staying nice and 137 00:10:39,520 --> 00:10:44,910 aligned in that front knee, so making sure we don't go over, keeping it nice and stacked. 138 00:10:44,910 --> 00:10:49,209 So play with this back heel, coming all the way up in your high lunge, tucking the pelvis 139 00:10:49,210 --> 00:10:51,280 and then sending the heel back. 140 00:10:51,280 --> 00:10:55,420 If you're feeling like, whoa, I'm going to fall, then hug everything in the mid-line. 141 00:10:55,420 --> 00:10:58,860 And remember, that upward current of energy engage full body experience. 142 00:10:58,860 --> 00:11:04,310 We have opposition here, grounding down through the shoulder blades and the tail, lifting 143 00:11:04,310 --> 00:11:05,310 the heart. 144 00:11:05,310 --> 00:11:07,959 One more breath here, doing awesome. 145 00:11:07,960 --> 00:11:12,920 And then on an exhale send that heel back for stability, and open the chest as you release 146 00:11:12,920 --> 00:11:15,880 back down, belly comes to the top of the thigh. 147 00:11:15,880 --> 00:11:20,250 And then we find our Vinyasa. 148 00:11:20,250 --> 00:11:30,510 Move with your breath, together we'll meet in downward-facing dog. 149 00:11:30,510 --> 00:11:33,980 Drop the right heel this time, inhale and slide the left leg up high. 150 00:11:33,980 --> 00:11:39,540 Then the left knee, we're going to send it over to kiss the right elbow, breathe. 151 00:11:39,540 --> 00:11:47,680 Inhale, three-legged dog, strong right heel, and then sending it all the way up into our 152 00:11:47,680 --> 00:11:49,089 low lunge. 153 00:11:49,090 --> 00:11:56,120 Lower that back knee, take a second to just find your action, your alignment, your breath, 154 00:11:56,120 --> 00:11:58,370 your balance. 155 00:11:58,370 --> 00:11:59,850 And stretch out any sore muscles. 156 00:11:59,850 --> 00:12:08,760 So you know, committing to an everyday practice means committing to a listening and an integrity, 157 00:12:08,760 --> 00:12:12,189 so we're not just doing the same thing every day and blasting through, but finding balance, 158 00:12:12,190 --> 00:12:17,960 listening to the body and places that are sore or tight, or needing a little extra TLC; 159 00:12:17,960 --> 00:12:21,480 maybe something in the healing, right? 160 00:12:21,480 --> 00:12:22,490 So we stay positive. 161 00:12:22,490 --> 00:12:25,400 We bring the fingertips to the mat and lift the back knee up. 162 00:12:25,400 --> 00:12:26,550 Maybe you keep it lower, too. 163 00:12:26,550 --> 00:12:30,229 That's a great way to practice this. 164 00:12:30,230 --> 00:12:35,800 And we come to our high lunge, reaching the fingertips up, pull that left hip crease back. 165 00:12:35,800 --> 00:12:37,620 And play here with a little movement. 166 00:12:37,620 --> 00:12:41,770 So we come up onto the right toes, resisting the urge to straighten that leg, like I just 167 00:12:41,770 --> 00:12:42,770 wanted to do. 168 00:12:42,770 --> 00:12:47,550 And see if you can keep that front knee bent as you pulse here on that foot. 169 00:12:47,550 --> 00:12:49,370 It's hard work here. 170 00:12:49,370 --> 00:12:53,820 Breathe into the front of the right hip crease, relax your shoulders down, and dial your pinkies 171 00:12:53,820 --> 00:12:56,260 forward. 172 00:12:56,260 --> 00:13:03,300 Find your breath, one more full breath in and out here. 173 00:13:03,300 --> 00:13:07,680 And then we anchor that right heel back and we open the chest and shoulders to release. 174 00:13:07,680 --> 00:13:10,810 The belly comes to the top of the thigh, step one. 175 00:13:10,810 --> 00:13:12,569 Step two, we release. 176 00:13:12,570 --> 00:13:13,570 Great. 177 00:13:13,570 --> 00:13:18,620 This time we're going to plant the palms, slide the left toes back to plank. 178 00:13:18,620 --> 00:13:23,260 And then we're going to anchor navel to spine and send it straight back, downward-facing 179 00:13:23,260 --> 00:13:24,260 dog. 180 00:13:24,260 --> 00:13:27,080 Deep breath in, long breath out. 181 00:13:27,080 --> 00:13:31,650 Bend the knees, look forward, slide the nose forward, so careful not to crunch the back 182 00:13:31,650 --> 00:13:33,689 of the neck on that move. 183 00:13:33,690 --> 00:13:37,300 And then we hop towards the front edge of the mat or walk. 184 00:13:37,300 --> 00:13:41,540 Inhale, lift to flat back position. 185 00:13:41,540 --> 00:13:43,000 Exhale, soften and bow. 186 00:13:43,000 --> 00:13:44,770 Inhale, we take it all the way up. 187 00:13:44,770 --> 00:13:47,780 Tuck your chin into your chest, roll up through the spine. 188 00:13:47,780 --> 00:13:52,459 The fingertips kiss together up and overhead and exhale. 189 00:13:52,460 --> 00:13:53,800 We dive back in. 190 00:13:53,800 --> 00:13:58,930 I'm trying to get off this creaky floor. 191 00:13:58,930 --> 00:14:02,160 I've done too much yoga in this one spot. 192 00:14:02,160 --> 00:14:08,900 Inhale and halfway lift, sorry about that, and exhale, keeping it real. 193 00:14:08,900 --> 00:14:09,900 Plant the palms. 194 00:14:09,900 --> 00:14:13,250 Step or hop it back to plank, hang with me, you got this. 195 00:14:13,250 --> 00:14:16,870 Chaturanga, or Chaturanga practice, shifting the weight forward, hug the elbows into the 196 00:14:16,870 --> 00:14:17,870 side body. 197 00:14:17,870 --> 00:14:20,560 You can draw the navel up, slowly lower down. 198 00:14:20,560 --> 00:14:23,599 We're all the way to the belly or hover half way. 199 00:14:23,600 --> 00:14:26,380 Inhale to cobra, or up dog. 200 00:14:26,380 --> 00:14:28,910 Press into all 10 knuckles, strong. 201 00:14:28,910 --> 00:14:30,920 Open your heart in your chest. 202 00:14:30,920 --> 00:14:37,790 Inhale in, and on an exhale, to dog, to dawg, D-A-W-G. 203 00:14:37,790 --> 00:14:39,459 Drop the left heel and inhale. 204 00:14:39,460 --> 00:14:40,460 Slide the right leg high. 205 00:14:40,460 --> 00:14:44,840 Again we bend that right knee, and we're going to cross it over towards the left elbow. 206 00:14:44,840 --> 00:14:49,220 Shift your gaze forward here, and then inhale, three-legged dog. 207 00:14:49,220 --> 00:14:52,180 Exhale into your lunge. 208 00:14:52,180 --> 00:14:56,069 Keep the back leg lifted, hug the inner thighs together, inhale. 209 00:14:56,070 --> 00:14:57,990 We spread the fingertips left to right. 210 00:14:57,990 --> 00:15:01,980 And this time come up into our high lunge, kissing the fingerprints up overhead. 211 00:15:01,980 --> 00:15:08,020 Beautiful, hold here, pull the thumbs back, relax your shoulders down. 212 00:15:08,020 --> 00:15:11,920 Navel draws in just slightly and you can bend that back knee just to make sure that pelvis 213 00:15:11,920 --> 00:15:15,500 is coming right underneath. 214 00:15:15,500 --> 00:15:19,030 Inhale and open your heart, and exhale, we release. 215 00:15:19,030 --> 00:15:21,870 Opening the chest and shoulders, the belly comes to the top of the thigh. 216 00:15:21,870 --> 00:15:25,590 Send your fingertips back this time, and then we release. 217 00:15:25,590 --> 00:15:29,820 Find your Vinyasa, you can always improvise here, of course, as I've stated before. 218 00:15:29,820 --> 00:15:31,900 And also you can take a break. 219 00:15:31,900 --> 00:15:33,069 Take a load off. 220 00:15:33,070 --> 00:15:35,370 We don't know when you've got going on in your life. 221 00:15:35,370 --> 00:15:38,180 You might have already done something today. 222 00:15:38,180 --> 00:15:42,150 You might just need a little extra love and care, you might be new to the practice, your 223 00:15:42,150 --> 00:15:44,829 arms might be hella sore. 224 00:15:44,830 --> 00:15:52,170 A deep breath in, and on an exhale we all meet in downward dog, giving a moment or two 225 00:15:52,170 --> 00:15:58,250 for us all to catch up here. 226 00:15:58,250 --> 00:16:02,029 And then when you're ready we'll drop the right heel and inhale, lift the left leg high. 227 00:16:02,029 --> 00:16:03,570 You're doing great, my friends. 228 00:16:03,570 --> 00:16:05,730 Welcome that heat, that Tapas to the body. 229 00:16:05,730 --> 00:16:11,070 That is a great way to transform from the inside out, creating a little warmth, a little 230 00:16:11,070 --> 00:16:12,070 heat. 231 00:16:12,070 --> 00:16:15,130 Here we go, bend that left knee, cross it over towards the right ankle. 232 00:16:15,130 --> 00:16:17,320 Look forward, gaze is forward, long neck. 233 00:16:17,320 --> 00:16:21,890 Press away from your palms, and exhale three-legged dog. 234 00:16:21,890 --> 00:16:22,890 Awesome. 235 00:16:22,890 --> 00:16:27,750 Sending that left leg all the way up into your lunge, send the fingertips left to right 236 00:16:27,750 --> 00:16:29,000 to come all the way up. 237 00:16:29,000 --> 00:16:31,650 We kiss the palms up and overhead. 238 00:16:31,650 --> 00:16:33,579 Lengthen the tailbone down. 239 00:16:33,580 --> 00:16:34,620 Soften that right knee to do that. 240 00:16:34,620 --> 00:16:35,670 That's a great trick here. 241 00:16:35,670 --> 00:16:40,719 A little alignment, and then find your action, drawing energy up, hugging the inner thighs 242 00:16:40,720 --> 00:16:45,750 together, opening the chest and relax your shoulders down, deep breath in, and exhale, 243 00:16:45,750 --> 00:16:48,650 open and break free. 244 00:16:48,650 --> 00:16:50,579 Belly comes to the tops of the thighs. 245 00:16:50,580 --> 00:16:54,060 We find strength and length here. 246 00:16:54,060 --> 00:16:55,520 And then we exhale, release. 247 00:16:55,520 --> 00:17:02,990 Again, take your Vinyasa or skip it. 248 00:17:02,990 --> 00:17:14,109 No problem. 249 00:17:14,109 --> 00:17:18,998 Together we'll meet in downward facing dog. 250 00:17:18,999 --> 00:17:23,250 When you arrive, take a deep breath in, the deepest breath you've taken all day. 251 00:17:23,250 --> 00:17:25,309 And let it out through the mouth. 252 00:17:25,309 --> 00:17:27,339 Again, one more time, just like that. 253 00:17:27,339 --> 00:17:28,879 Oh, the sun's coming out. 254 00:17:28,879 --> 00:17:32,070 Inhale in, and exhale out through the mouth. 255 00:17:32,070 --> 00:17:39,529 Bend the knees generously, slowly slide the nose up, and we hop it forward or walk. 256 00:17:39,529 --> 00:17:45,289 Inhale, find your flat-back position and exhale bow. 257 00:17:45,289 --> 00:17:50,269 Inhale, soften through the knees, reach it all the way up, fingertips kiss up and overhead, 258 00:17:50,269 --> 00:17:51,409 life is good. 259 00:17:51,409 --> 00:17:53,860 And exhale back down for more. 260 00:17:53,860 --> 00:17:56,799 Hang with me, guys, stick with it. 261 00:17:56,799 --> 00:17:58,960 Inhale, halfway lift, and follow your breath. 262 00:17:58,960 --> 00:18:01,440 See if you can soften out all the hard edges now. 263 00:18:01,440 --> 00:18:02,440 Keep it smooth. 264 00:18:02,440 --> 00:18:04,809 Forward full, plant the palms. 265 00:18:04,809 --> 00:18:09,499 Step or hop it back to plank. 266 00:18:09,499 --> 00:18:11,409 This time we're going to get crazy. 267 00:18:11,409 --> 00:18:14,879 So we can lower the knees here, no problem, or we can stay lifted. 268 00:18:14,879 --> 00:18:19,830 We're going to do three Chaturanga pushups. 269 00:18:19,830 --> 00:18:21,539 Say that five times fast. 270 00:18:21,539 --> 00:18:22,539 Three Chaturanga pushups. 271 00:18:22,539 --> 00:18:25,950 So you can do these on your knees, draw your lower belly in and it'll look like this. 272 00:18:25,950 --> 00:18:30,779 Gaze is forward, we go halfway down, pull the elbows back and then press up. 273 00:18:30,779 --> 00:18:38,440 If you're doing it on your toes it'll look like this, and we do one more, so we do three 274 00:18:38,440 --> 00:18:41,740 total. 275 00:18:41,740 --> 00:18:44,749 And then we send it up and back to downward facing dog. 276 00:18:44,749 --> 00:18:48,999 Inhale in, and exhale and let it go out through the mouth. 277 00:18:48,999 --> 00:18:50,529 Drop the left heel, inhale. 278 00:18:50,529 --> 00:18:52,600 Slide the right leg up high. 279 00:18:52,600 --> 00:18:55,580 Bending the right knee, kiss it over towards the left elbow. 280 00:18:55,580 --> 00:18:57,658 The gaze is forward. 281 00:18:57,659 --> 00:19:03,149 Inhale, three-legged dog, and exhale, stepping up into your lunge. 282 00:19:03,149 --> 00:19:07,809 Once again we send the fingertips left to right to come up fingerprints kiss up overhead, 283 00:19:07,809 --> 00:19:08,840 life is good. 284 00:19:08,840 --> 00:19:14,350 Full body experience, and this time check it out, going into a nice, juicy, strong detoxifying 285 00:19:14,350 --> 00:19:15,350 twist. 286 00:19:15,350 --> 00:19:18,529 I'm going to take my palms and bring them over towards the right leg. 287 00:19:18,529 --> 00:19:22,590 So keep this length here that you've built and this strength in the back heel as you 288 00:19:22,590 --> 00:19:24,240 come into this posture. 289 00:19:24,240 --> 00:19:27,820 So we're really truly supporting it from the ground up, not just kind of cranking in to 290 00:19:27,820 --> 00:19:29,110 make the shape. 291 00:19:29,110 --> 00:19:34,178 So keep this strong legs, keep this beautiful length as we come into our twist. 292 00:19:34,179 --> 00:19:35,530 Bring the left hand to a fist. 293 00:19:35,530 --> 00:19:40,658 The right palm comes up and overhead and we find length through the side body. 294 00:19:40,659 --> 00:19:45,789 We lean back into it, and we open up through the heart. 295 00:19:45,789 --> 00:19:47,389 Back knee can always be lowered here. 296 00:19:47,389 --> 00:19:48,389 Breathe into your belly. 297 00:19:48,389 --> 00:19:53,879 Get the most out of your practice by infusing breath into each posture. 298 00:19:53,880 --> 00:19:56,570 So we're going to hang out here, one more breath, we got it. 299 00:19:56,570 --> 00:19:58,210 If you want you can open up here. 300 00:19:58,210 --> 00:20:01,850 If you're growing your practice and you are ready for this you can open up your wings, 301 00:20:01,850 --> 00:20:05,459 draw your shoulder blades away. 302 00:20:05,460 --> 00:20:07,590 And then we slowly release back down. 303 00:20:07,590 --> 00:20:11,789 The left knee comes to the mat and we pull it back for half splits. 304 00:20:11,789 --> 00:20:16,740 I can't wait to do our Hanumanasana foundations. 305 00:20:16,740 --> 00:20:21,169 Anyway, forward, fold, relaxing the weight of the head over, pull the right hip crease 306 00:20:21,169 --> 00:20:22,399 back. 307 00:20:22,399 --> 00:20:26,090 Now we roll through the right foot. 308 00:20:26,090 --> 00:20:29,668 We plant the palms. 309 00:20:29,669 --> 00:20:31,749 We hit our mike and then we Vinyasa. 310 00:20:31,749 --> 00:20:35,169 Feel free to take a rest here. 311 00:20:35,169 --> 00:20:45,630 We can always lower the knees, downward facing dog. 312 00:20:45,630 --> 00:20:49,380 Deep breath in, deep breath out. 313 00:20:49,380 --> 00:20:50,910 Drop your right heel, inhale. 314 00:20:50,910 --> 00:20:53,090 Slide the left leg up high. 315 00:20:53,090 --> 00:20:54,090 Life is good. 316 00:20:54,090 --> 00:20:56,570 Bend that left knee and send it up and over to kiss. 317 00:20:56,570 --> 00:20:58,490 So try not to dip it down with the hips. 318 00:20:58,490 --> 00:21:00,159 Keep it up and lifted, engaged. 319 00:21:00,159 --> 00:21:04,750 Those intercostal muscles really strong as we kiss the left knee to right elbow. 320 00:21:04,750 --> 00:21:05,899 Gaze is forward. 321 00:21:05,899 --> 00:21:08,989 Press away from the earth, and then three-legged dog. 322 00:21:08,990 --> 00:21:10,159 Here we go. 323 00:21:10,159 --> 00:21:14,940 Deep breath in, exhale, up into your lunge. 324 00:21:14,940 --> 00:21:19,009 Send the fingertips back this time to come up, opening up through the chest and shoulder 325 00:21:19,009 --> 00:21:20,179 a little more. 326 00:21:20,179 --> 00:21:23,090 The fingertips kiss up and overhead. 327 00:21:23,090 --> 00:21:28,230 And we keep the strength and length of this beautiful posture that we've grown as we send 328 00:21:28,230 --> 00:21:31,139 it sideways into our twist. 329 00:21:31,139 --> 00:21:33,860 Outer edge of the right arm comes to the outer edge of this left knee. 330 00:21:33,860 --> 00:21:39,059 We can always lower this back knee and then try to lift it later, no problem. 331 00:21:39,059 --> 00:21:44,249 Come into a strong arm here, right fist, and then the left palm comes over it as we find 332 00:21:44,249 --> 00:21:45,690 our twist. 333 00:21:45,690 --> 00:21:47,070 Pull the left hip crease back. 334 00:21:47,070 --> 00:21:49,490 Breathe into the lower belly. 335 00:21:49,490 --> 00:21:57,250 Try not to just collapse into the bones here, but keep that integrity, that energy. 336 00:21:57,250 --> 00:22:01,549 Breathe, breathe, breathe. 337 00:22:01,549 --> 00:22:04,020 One more breath here, you might open up. 338 00:22:04,020 --> 00:22:09,119 Sorry, my yoga is paining me, little bit dictated by my migraine now. 339 00:22:09,119 --> 00:22:16,029 Open up your heart, and on an exhale release. 340 00:22:16,029 --> 00:22:17,169 Right knee comes to the earth. 341 00:22:17,169 --> 00:22:19,190 We send the hips up and back. 342 00:22:19,190 --> 00:22:24,690 Flex through your left foot and find a little forward fold here in the upper body. 343 00:22:24,690 --> 00:22:25,690 Just a little counter pose. 344 00:22:25,690 --> 00:22:26,690 Pull the left hip crease back. 345 00:22:26,690 --> 00:22:29,059 Breathe, breathe, breathe. 346 00:22:29,059 --> 00:22:33,418 And then we roll through the left foot. 347 00:22:33,419 --> 00:22:35,850 Come to the fingertips, lift you back knee up. 348 00:22:35,850 --> 00:22:39,939 This time we're going to bring the back foot up to meet the front forward fold. 349 00:22:39,940 --> 00:22:45,489 Inhale, halfway lift, and exhale, bow. 350 00:22:45,489 --> 00:22:48,009 Bring the feet together, bend the knees generously. 351 00:22:48,009 --> 00:22:53,450 Slight spacing between the heels here as we bring the belly to the thighs. 352 00:22:53,450 --> 00:22:55,330 Send your sit bones back, inhale. 353 00:22:55,330 --> 00:22:57,340 Reach the arms forward up and back. 354 00:22:57,340 --> 00:22:58,809 Only one Uthkatasana twist here. 355 00:22:58,809 --> 00:22:59,809 We got it. 356 00:22:59,809 --> 00:23:00,809 We can do it. 357 00:23:00,809 --> 00:23:02,649 We can totally do this. 358 00:23:02,650 --> 00:23:06,440 So we send the sit bones back and we bring the fingertips together here. 359 00:23:06,440 --> 00:23:09,679 Inhale, open your chest by pulling the thumbs back, and exhale. 360 00:23:09,679 --> 00:23:11,320 Send it over into your twist. 361 00:23:11,320 --> 00:23:15,539 You can repeat this kind of ninja move, I like it, bringing the left hand to a fist 362 00:23:15,539 --> 00:23:19,289 and finding that sweet Hatha Yoga resistance here. 363 00:23:19,289 --> 00:23:20,710 Pull your left hip crease back here. 364 00:23:20,710 --> 00:23:22,649 So that left knee is going to want to come forward. 365 00:23:22,649 --> 00:23:24,100 See if you can bring the knees together. 366 00:23:24,100 --> 00:23:28,120 So what's going on in the knees is definitely what's going on in the hips. 367 00:23:28,120 --> 00:23:32,988 So take care, work to just bring awareness to the hips. 368 00:23:32,989 --> 00:23:37,739 Inhale, and here you can open up and exhale back to center. 369 00:23:37,739 --> 00:23:41,019 Give the legs a rest by inhaling, coming to flat back. 370 00:23:41,019 --> 00:23:42,830 We're almost done here, guys. 371 00:23:42,830 --> 00:23:45,730 Exhale fully. 372 00:23:45,730 --> 00:23:48,009 Taking it to the other side we inhale, Uthkatasana. 373 00:23:48,009 --> 00:23:50,360 Bring the fingertips together, kiss. 374 00:23:50,360 --> 00:23:51,360 Inhale. 375 00:23:51,360 --> 00:23:52,600 Pull the thumbs back and exhale. 376 00:23:52,600 --> 00:24:00,488 Find your twist, this time pulling the right hip crease back. 377 00:24:00,489 --> 00:24:10,679 Maybe you drop the sit bones a little lower, maybe open up the fingertips wide, then we 378 00:24:10,679 --> 00:24:11,879 release. 379 00:24:11,879 --> 00:24:13,080 Inhale. 380 00:24:13,080 --> 00:24:15,639 Halfway lift, exhale. 381 00:24:15,639 --> 00:24:18,059 Hallelujah bow. 382 00:24:18,059 --> 00:24:19,529 Step or hop it back to plank. 383 00:24:19,529 --> 00:24:25,111 Final thing before we cool off, we're going to walk the toes as wide as the mat, three 384 00:24:25,111 --> 00:24:26,830 wide on to pushups. 385 00:24:26,830 --> 00:24:27,908 That's crazy. 386 00:24:27,909 --> 00:24:32,399 Bending the elbows left to right, here we go, all the way to the ground, just three. 387 00:24:32,399 --> 00:24:38,229 One, two, smile, draw your navel up. 388 00:24:38,230 --> 00:24:39,230 Adriene is crazy! 389 00:24:39,230 --> 00:24:42,259 And three, or maybe you're like, I've got this. 390 00:24:42,259 --> 00:24:45,480 And then we send it to downward facing dog. 391 00:24:45,480 --> 00:24:49,440 Awesome, lower the knees. 392 00:24:49,440 --> 00:24:56,549 Swing the legs to the side, and come into a nice comfortable seat, cross-legged position, 393 00:24:56,549 --> 00:24:58,190 once again. 394 00:24:58,190 --> 00:25:03,130 Wipe the sweat off your brow. 395 00:25:03,130 --> 00:25:10,649 Try to let go of any clinching, notice your breath. 396 00:25:10,649 --> 00:25:17,529 Notice any judginess in your body or in the moment. 397 00:25:17,529 --> 00:25:22,169 Try to just let go of that judgmental vibe in. 398 00:25:22,169 --> 00:25:31,159 Be happy where you are, here today, Day 9. 399 00:25:31,159 --> 00:25:34,179 Feeling fine. 400 00:25:34,179 --> 00:25:38,559 Stay here in the meditation pose for a couple of minutes or you transition onto your back. 401 00:25:38,559 --> 00:25:39,870 It surely is a honor to practice with you, especially in your time of need. 402 00:25:39,870 --> 00:25:39,899 Namaste.