Hey my friends, welcome to 30 Days of Yoga
with Adriene.

I'm Adriene, and today is Day 9, I'm feeling
fine, want to get divine on my mat with you,

so let's get started.

All right my friends, today we're going to
begin flat on our backs.

So take a second to get settled in and center
yourself on your mat, or your towel, or wherever

you're practicing today, in the grass, in
the sand.

And then once you get settled in take a moment
to rotate the ankles a couple times, and maybe

rock on the heels is nice.

And we just kind of put away the to-do list
and we put away the day thus-far, or perhaps

the top of the day, top of the morning.

And you're easing into your day right here,
right now with your yoga practice.

Then allow the toes to fall out and we'll
do the same thing with the hands, just spreading

the fingers wide and the wrists rotating one
way and then the other.

I really like to make the most out of my practice
and that leads into my everyday life, really

trying to make the most out of your precious
time and your precious bod.

So, you can take a moment here to close your
eyes and look away from the video and just

feel supported, feel your back, body supported,
the weight of your body supported.

And I feel like that's kind of sweet here,
day nine of the challenge, remembering that

you're supported by this community and by
your practice.

I just felt the sun come out a little bit
there.

Okay, and then we'll rest the hands on the
body, and we'll just take a second to check

in with the jaw, moving the tongue around
in the base of the mouth, stretching the jaw

wide.

It's quite an embarrassing thing to do on
camera, but who cares.

And then relax your jaw, relax your tongue
in the base of the mouth, and begin to rock

the head a little side to side, ear to ear.

And here is where we will begin to deepen
the breath, stretching the neck out, keeping

the shoulders relaxed.

And then we'll bring the head back to center,
and inhale.

Reach the fingertips up and overhead, full
body stretch.

You might feel a sweet sensation in the shoulders,
a nice stretch in the front body, or the side

body.

You might tilt the pelvis a couple of times
here, just noticing the effects of your practice

thus far, and we continue to breathe deep
and easy.

And then we'll float the palms down and hug
both knees up into the chest.

So, you can do this one at a time, or if you
want to light that fire in the belly right

away, you could anchor the navel down, scoop
the tailbone up, and pull both knees in at

the same time.

Then wrap your arms around the shins and we
do a little shimmy back and forth, and find

what feels good here, particularly in the
lower back and the outer edges and the tops

of the buttocks.

Oh yeah, baby.

Keep the shoulders relaxed, and with each
inhale invite some good juju in, good vibes.

And with each exhale choose to let go of any
extra weight that you might be carrying that

you don't need.

Hug the right knee in towards the heart, send
the left leg high up towards the sky, deep

breath in here and on an exhale we lower the
left knee down as you squeeze the right knee

up towards your heart.

Stretch it out here, deep breath in.

On an exhale, peel the nose up towards the
knee, wind-relieving pose.

Relax your shoulders down, squeeze, squeeze,
squeeze, as you push through that left heel,

top of the left thigh bone firms down.

Careful not to clench here, keep it soft and
easy.

Then we'll gently release.

And we'll switch, the left knee comes in,
squeeze up towards your heart, right leg goes

up, deep breath in here, stretch it out.

Exhale, find a little resistance, that opposition
which is what our Hatha Yoga practice is all

about, finding strength and balance in between
these two opposing forces.

So, we hug the left knee in, we press the
right heel out, breathe here.

Then when you're ready, slowly peeling the
nose up towards the left knee, really feeling

that sweet compression in the lower belly
here as you squeeze and push, relax the shoulders

down.

Eskimo kiss your knee if you can, if not don't
worry, you can imagine.

And then we release.

Hug both knees in one more time, deep breath
in, long breath out.

Cross the right ankle over the left, grab
the outer edges of the feet.

Give yourself a little foot massage, a little
wake-up call here to the feet.

You can bend the elbows left to right, really
find the length in the lower back as you scoop

the tailbone up.

And it's time to rock and roll, here we go.

Anchoring navel to spine, we'll begin to rock
front to back, working out the kinks, and

then rising all the way up to a nice comfortable
seated position where we're going to take

a couple of neck rolls before we move into
our twisting the night away.

Drawing circles with the nose one way and
then the other, keeping the shoulders relaxed

and the heart lifted.

Then nice and easy, bring the head back to
center stillness, and we'll bring the right

palm to the left knee just find a little lift
here as you twist and shout, so cheesy as

you twist and shout.

Why not?

What do you want to shout from the rooftops?

Let's think about it while we inhale, lift
and length, and exhale.

What do you want to shout off the canyon edge?

Towanda!

Back to center we go, and to the other side.

Half of the viewers were like, what?

You can Google it later.

Oh, it feels good in my heart as I lift up
through the chest, exhale, twist, and find

something you want to shout off the top of
the mountain.

Keep it positive.

I love my life!

Back to center we go.

We spread the palms wide and we're going to
dive forward onto all fours right away here.

Take in a couple of breaths and cat-cow.

Then curling the toes under, walking the palm
out just a hair, and we'll send the sit bones

up to our downward facing dog.

A deep breath in, and long breath out.

Deep breath in and melt your heart back, paddle
it out here, find what feels good.

Then we'll go for a slow walk up toward the
front edge of the mat.

Find your forward fold today.

Stretch it out, bend the knees as generously
as you need to, shake the head a little, yes

and no.

Then we'll bring the palms to the tops of
the feet, and inhale, slide them up to the

tops of the thighs.

Find that flat-back position here, take a
deep breath in, inflate, and on an exhale,

fold.

Tuck your chin into your chest, my favorite
moment of the day.

We press with the feet and we roll up nice
and slow, connecting to our breath today,

lengthening the tailbone down and engaging
as we draw energy up from the earth.

And right away we spread the fingertips and
inhale, reach all the way up.

Kiss the fingertips together up and overhead
today; just a little variation.

We kiss the fingertips together like this,
and we open the heart and lengthen the tailbone

down again.

A deep breath in here, and on an exhale, float
it down, open the chest and shoulders.

The palms come to the feet and we inhale and
lift up, flat back.

Exhale, slide it down.

Bend the knees generously and plant your palms,
step or hop it back to plank.

We're going to paddle the feet out here, just
stretching out the legs.

Then we're going to lower all the way down
to the belly.

Inhale, lift up, cobra, nice and soft and
sweet here.

You might find a little movement.

Pull the elbows back and try to resist the
urge to clinch the shoulders up towards the

ears, create space, and press in your foundation
strong.

A deep breath in, exhale, release, curl the
toes under.

Press it up to plank, or all fours, and then
send it back downward duck.

We'll drop the left heel, inhale, slide the
right leg up high.

Exhale, bend the right knee.

Send it over to kiss the left elbow.

Inhale, three-legged dog, exhale all the way
up and into your lunge.

A nice slow lunge here.

You might lower that back knee for a couple
of breaths.

Stretch it out.

Lengthen the tailbone down.

So a little bit of play time here.

And then when you're ready we'll come back
to the fingertips, lift the back knee up,

and inhale, reach the fingertips all the way
up, high lunge.

So we're going to play today with this heel,
maybe pulsing up and down, staying nice and

aligned in that front knee, so making sure
we don't go over, keeping it nice and stacked.

So play with this back heel, coming all the
way up in your high lunge, tucking the pelvis

and then sending the heel back.

If you're feeling like, whoa, I'm going to
fall, then hug everything in the mid-line.

And remember, that upward current of energy
engage full body experience.

We have opposition here, grounding down through
the shoulder blades and the tail, lifting

the heart.

One more breath here, doing awesome.

And then on an exhale send that heel back
for stability, and open the chest as you release

back down, belly comes to the top of the thigh.

And then we find our Vinyasa.

Move with your breath, together we'll meet
in downward-facing dog.

Drop the right heel this time, inhale and
slide the left leg up high.

Then the left knee, we're going to send it
over to kiss the right elbow, breathe.

Inhale, three-legged dog, strong right heel,
and then sending it all the way up into our

low lunge.

Lower that back knee, take a second to just
find your action, your alignment, your breath,

your balance.

And stretch out any sore muscles.

So you know, committing to an everyday practice
means committing to a listening and an integrity,

so we're not just doing the same thing every
day and blasting through, but finding balance,

listening to the body and places that are
sore or tight, or needing a little extra TLC;

maybe something in the healing, right?

So we stay positive.

We bring the fingertips to the mat and lift
the back knee up.

Maybe you keep it lower, too.

That's a great way to practice this.

And we come to our high lunge, reaching the
fingertips up, pull that left hip crease back.

And play here with a little movement.

So we come up onto the right toes, resisting
the urge to straighten that leg, like I just

wanted to do.

And see if you can keep that front knee bent
as you pulse here on that foot.

It's hard work here.

Breathe into the front of the right hip crease,
relax your shoulders down, and dial your pinkies

forward.

Find your breath, one more full breath in
and out here.

And then we anchor that right heel back and
we open the chest and shoulders to release.

The belly comes to the top of the thigh, step
one.

Step two, we release.

Great.

This time we're going to plant the palms,
slide the left toes back to plank.

And then we're going to anchor navel to spine
and send it straight back, downward-facing

dog.

Deep breath in, long breath out.

Bend the knees, look forward, slide the nose
forward, so careful not to crunch the back

of the neck on that move.

And then we hop towards the front edge of
the mat or walk.

Inhale, lift to flat back position.

Exhale, soften and bow.

Inhale, we take it all the way up.

Tuck your chin into your chest, roll up through
the spine.

The fingertips kiss together up and overhead
and exhale.

We dive back in.

I'm trying to get off this creaky floor.

I've done too much yoga in this one spot.

Inhale and halfway lift, sorry about that,
and exhale, keeping it real.

Plant the palms.

Step or hop it back to plank, hang with me,
you got this.

Chaturanga, or Chaturanga practice, shifting
the weight forward, hug the elbows into the

side body.

You can draw the navel up, slowly lower down.

We're all the way to the belly or hover half
way.

Inhale to cobra, or up dog.

Press into all 10 knuckles, strong.

Open your heart in your chest.

Inhale in, and on an exhale, to dog, to dawg,
D-A-W-G.

Drop the left heel and inhale.

Slide the right leg high.

Again we bend that right knee, and we're going
to cross it over towards the left elbow.

Shift your gaze forward here, and then inhale,
three-legged dog.

Exhale into your lunge.

Keep the back leg lifted, hug the inner thighs
together, inhale.

We spread the fingertips left to right.

And this time come up into our high lunge,
kissing the fingerprints up overhead.

Beautiful, hold here, pull the thumbs back,
relax your shoulders down.

Navel draws in just slightly and you can bend
that back knee just to make sure that pelvis

is coming right underneath.

Inhale and open your heart, and exhale, we
release.

Opening the chest and shoulders, the belly
comes to the top of the thigh.

Send your fingertips back this time, and then
we release.

Find your Vinyasa, you can always improvise
here, of course, as I've stated before.

And also you can take a break.

Take a load off.

We don't know when you've got going on in
your life.

You might have already done something today.

You might just need a little extra love and
care, you might be new to the practice, your

arms might be hella sore.

A deep breath in, and on an exhale we all
meet in downward dog, giving a moment or two

for us all to catch up here.

And then when you're ready we'll drop the
right heel and inhale, lift the left leg high.

You're doing great, my friends.

Welcome that heat, that Tapas to the body.

That is a great way to transform from the
inside out, creating a little warmth, a little

heat.

Here we go, bend that left knee, cross it
over towards the right ankle.

Look forward, gaze is forward, long neck.

Press away from your palms, and exhale three-legged
dog.

Awesome.

Sending that left leg all the way up into
your lunge, send the fingertips left to right

to come all the way up.

We kiss the palms up and overhead.

Lengthen the tailbone down.

Soften that right knee to do that.

That's a great trick here.

A little alignment, and then find your action,
drawing energy up, hugging the inner thighs

together, opening the chest and relax your
shoulders down, deep breath in, and exhale,

open and break free.

Belly comes to the tops of the thighs.

We find strength and length here.

And then we exhale, release.

Again, take your Vinyasa or skip it.

No problem.

Together we'll meet in downward facing dog.

When you arrive, take a deep breath in, the
deepest breath you've taken all day.

And let it out through the mouth.

Again, one more time, just like that.

Oh, the sun's coming out.

Inhale in, and exhale out through the mouth.

Bend the knees generously, slowly slide the
nose up, and we hop it forward or walk.

Inhale, find your flat-back position and exhale
bow.

Inhale, soften through the knees, reach it
all the way up, fingertips kiss up and overhead,

life is good.

And exhale back down for more.

Hang with me, guys, stick with it.

Inhale, halfway lift, and follow your breath.

See if you can soften out all the hard edges
now.

Keep it smooth.

Forward full, plant the palms.

Step or hop it back to plank.

This time we're going to get crazy.

So we can lower the knees here, no problem,
or we can stay lifted.

We're going to do three Chaturanga pushups.

Say that five times fast.

Three Chaturanga pushups.

So you can do these on your knees, draw your
lower belly in and it'll look like this.

Gaze is forward, we go halfway down, pull
the elbows back and then press up.

If you're doing it on your toes it'll look
like this, and we do one more, so we do three

total.

And then we send it up and back to downward
facing dog.

Inhale in, and exhale and let it go out through
the mouth.

Drop the left heel, inhale.

Slide the right leg up high.

Bending the right knee, kiss it over towards
the left elbow.

The gaze is forward.

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

Once again we send the fingertips left to
right to come up fingerprints kiss up overhead,

life is good.

Full body experience, and this time check
it out, going into a nice, juicy, strong detoxifying

twist.

I'm going to take my palms and bring them
over towards the right leg.

So keep this length here that you've built
and this strength in the back heel as you

come into this posture.

So we're really truly supporting it from the
ground up, not just kind of cranking in to

make the shape.

So keep this strong legs, keep this beautiful
length as we come into our twist.

Bring the left hand to a fist.

The right palm comes up and overhead and we
find length through the side body.

We lean back into it, and we open up through
the heart.

Back knee can always be lowered here.

Breathe into your belly.

Get the most out of your practice by infusing
breath into each posture.

So we're going to hang out here, one more
breath, we got it.

If you want you can open up here.

If you're growing your practice and you are
ready for this you can open up your wings,

draw your shoulder blades away.

And then we slowly release back down.

The left knee comes to the mat and we pull
it back for half splits.

I can't wait to do our Hanumanasana foundations.

Anyway, forward, fold, relaxing the weight
of the head over, pull the right hip crease

back.

Now we roll through the right foot.

We plant the palms.

We hit our mike and then we Vinyasa.

Feel free to take a rest here.

We can always lower the knees, downward facing
dog.

Deep breath in, deep breath out.

Drop your right heel, inhale.

Slide the left leg up high.

Life is good.

Bend that left knee and send it up and over
to kiss.

So try not to dip it down with the hips.

Keep it up and lifted, engaged.

Those intercostal muscles really strong as
we kiss the left knee to right elbow.

Gaze is forward.

Press away from the earth, and then three-legged
dog.

Here we go.

Deep breath in, exhale, up into your lunge.

Send the fingertips back this time to come
up, opening up through the chest and shoulder

a little more.

The fingertips kiss up and overhead.

And we keep the strength and length of this
beautiful posture that we've grown as we send

it sideways into our twist.

Outer edge of the right arm comes to the outer
edge of this left knee.

We can always lower this back knee and then
try to lift it later, no problem.

Come into a strong arm here, right fist, and
then the left palm comes over it as we find

our twist.

Pull the left hip crease back.

Breathe into the lower belly.

Try not to just collapse into the bones here,
but keep that integrity, that energy.

Breathe, breathe, breathe.

One more breath here, you might open up.

Sorry, my yoga is paining me, little bit dictated
by my migraine now.

Open up your heart, and on an exhale release.

Right knee comes to the earth.

We send the hips up and back.

Flex through your left foot and find a little
forward fold here in the upper body.

Just a little counter pose.

Pull the left hip crease back.

Breathe, breathe, breathe.

And then we roll through the left foot.

Come to the fingertips, lift you back knee
up.

This time we're going to bring the back foot
up to meet the front forward fold.

Inhale, halfway lift, and exhale, bow.

Bring the feet together, bend the knees generously.

Slight spacing between the heels here as we
bring the belly to the thighs.

Send your sit bones back, inhale.

Reach the arms forward up and back.

Only one Uthkatasana twist here.

We got it.

We can do it.

We can totally do this.

So we send the sit bones back and we bring
the fingertips together here.

Inhale, open your chest by pulling the thumbs
back, and exhale.

Send it over into your twist.

You can repeat this kind of ninja move, I
like it, bringing the left hand to a fist

and finding that sweet Hatha Yoga resistance
here.

Pull your left hip crease back here.

So that left knee is going to want to come
forward.

See if you can bring the knees together.

So what's going on in the knees is definitely
what's going on in the hips.

So take care, work to just bring awareness
to the hips.

Inhale, and here you can open up and exhale
back to center.

Give the legs a rest by inhaling, coming to
flat back.

We're almost done here, guys.

Exhale fully.

Taking it to the other side we inhale, Uthkatasana.

Bring the fingertips together, kiss.

Inhale.

Pull the thumbs back and exhale.

Find your twist, this time pulling the right
hip crease back.

Maybe you drop the sit bones a little lower,
maybe open up the fingertips wide, then we

release.

Inhale.

Halfway lift, exhale.

Hallelujah bow.

Step or hop it back to plank.

Final thing before we cool off, we're going
to walk the toes as wide as the mat, three

wide on to pushups.

That's crazy.

Bending the elbows left to right, here we
go, all the way to the ground, just three.

One, two, smile, draw your navel up.

Adriene is crazy!

And three, or maybe you're like, I've got
this.

And then we send it to downward facing dog.

Awesome, lower the knees.

Swing the legs to the side, and come into
a nice comfortable seat, cross-legged position,

once again.

Wipe the sweat off your brow.

Try to let go of any clinching, notice your
breath.

Notice any judginess in your body or in the
moment.

Try to just let go of that judgmental vibe
in.

Be happy where you are, here today, Day 9.

Feeling fine.

Stay here in the meditation pose for a couple
of minutes or you transition onto your back.

It surely is a honor to practice with you,
especially in your time of need.

Namaste.