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- Happy Birthday, my friend,

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and welcome to "Yoga with Adriene"

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If today is your birthday,

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then this is the perfect practice for you.

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If it's not your birthday,

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and you're just feeling
kind of dead, and blah,

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and you want a rebirth,

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then I say, it doesn't
have to be your birthday,

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you can practice this sequence anyway.

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This is a huge request we get,

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how about a little birthday yoga?

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I see it all the time and I just decided,

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you know what, yeah. Why not?

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Let's do a little birthday yoga today.

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We've lit a candle for
you if it's your birthday,

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and again, if it's not your birthday,

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you can pretend like it is

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and have a little rebirth practice.

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It's quick, it's yummy,

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and it is the epitome of
"Find What Feels Good"

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Let's get started.

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(upbeat acoustic music)

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Okay, my friends.

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So we're going to begin in
a nice, comfortable seat,

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cross-legged position,

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just like when you were a kid.

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And we'll just take a second
to sit up nice and tall,

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if you want to sit up on a blanket

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or a towel or something,

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kind of lift the hips up, please do.

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It's your special day.

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And we'll begin with the eyes closed.

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So after you get settled
in and you feel safe,

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go ahead and close your eyes.

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Find your breath.

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And maybe let the corners of the mouth

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lift up just a bit.

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Draw your palms together at your heart.

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And begin to elongate your breath.

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So extending the inhale.

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And extending the exhalation.

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Listen to your breath.

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And just take some nice, easy breezy,

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refreshing inhalations and exhalations,

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so nothing fancy here today,

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this is all easy, breezy,
beautiful birthday yoga.

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(inhales)

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(exhales)

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Notice what it feels like to be alive.

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And ultimately we blanket
ourselves in love,

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and we ground ourselves in gratitude,

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for having the opportunity to celebrate

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another birthday,

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giving thanks for our health,

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and all that we have.

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You can take a quiet moment here

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to just kind of connect to that love,

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connect to that gratitude,

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and I don't know about you,

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but on my birthday, I could
think of no better day

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than to just kind of give thanks

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and to celebrate my existence,

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being me.

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And the tools of yoga,
and yoga practice itself

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support that.

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They help us to find what feels good,

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and to find our true selves so that we can

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be happy and healthy,

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and connected.

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So we'll move with ease today,

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have a little fun, nice,
short, sweet practice,

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moving with the breath, starting now.

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As we release the hands to the knees,

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palms to the knees,

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and allow the chin to drop to the chest.

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We're gonna find a little sway here,

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having a little fun
connecting to our inner child

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here today, I promise I won't too silly,

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but it should feel good as we rock

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gently, back and forth.

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Kind of swaying here,

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remembering to go with the flow as we

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gain another year.

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We begin to lift the head up slowly,

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swaying back and forth, back and forth,

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and then we're gonna slowly
move it into a circle.

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(inhales)

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(exhales)

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Find your breath, perhaps
inhaling as you come forward,

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exhaling as you come back.

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You get a little booty massage here,

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you get a little digestive health,

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which we know is always good

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especially as we get older.

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And then reversing the circle.

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Then come back to center,

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head over heart, heart over pelvis.

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We'll take the left
palm to the right knee,

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and then we'll swim the
right fingertips behind

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coming into a nice seated twist.

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So again, easy, breezy,
beautiful birthday yoga

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so don't crank it or push it,

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but do close your eyes,
sit up nice and tall,

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and focus on maybe what the twist means

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in yoga.

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What's actually happening.

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It's kind of ringing out
of the sponge or the rag.

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So inhaling in,

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and then using the exhale to kind of

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let go of that which is
no longer serving you,

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so that maybe you're
not carrying any extra

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yuck or weight around for
your next trip around the sun.

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One more big breath here.

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And then we'll release to center

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and do the same thing on the other side,

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make sure you're breathing deep.

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Oh yeah, lift the center of the chest

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up, up, up.

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Inhale, breathing in all the good,

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all the freshness that is
whatever age you're turning,

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(clicks tongue)

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and then exhaling out with the old.

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And then we'll bring it back to center.

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Take a second to just massage your hands,

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rotate the wrists one
way and then the other.

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You might even look at your hands,

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just notice how they've
changed over the years.

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And then, we'll just kind of
connect to this inner child

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as we think of the two
hands like starfish,

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spread them super duper
wide, and then check it out.

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We're going to make the
biggest face we can,

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you don't even have to look at the video,

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look at me, you can look down.

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But we're just gonna
open the jaw really good.

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For the the facial muscles here.

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So spread the palms
wide and open your face

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make the biggest face possible.

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You might do a lion's breath here.

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(inhale)

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(exaggerated exhale)

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And then relax everything, palms face up,

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close your eyes,

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seated meditation pose.

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Permission here to do absolutely nothing.

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Just enjoy your breath, enjoy your body,

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enjoy this moment.

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And once again, we'll drop
the chin to the chest.

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And then this time we're
gonna go big circles here,

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so go big or go home.

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Nice, big circles with the nose.

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And you might here little
crunches and little pops,

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so we'll move nice and slow.

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Really mindful, working
out any kinks in the

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neck and shoulders.

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Reversing the circle
whenever you feel like it.

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Maybe if you find a little catch,

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you rock back and forth within that.

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So nice.

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A moment of neck hygiene
here on your birthday.

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Cool, then we'll take this
awareness of the breath,

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of the hands, of the jaw,
and of the neck and shoulders

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with us into cat cow.

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So we'll shift onto all fours.

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Take your time getting there.

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Come onto the tops of the feet,

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and then again, whenever you're ready,

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begin to work out the kinks.

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And this should be the most

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beautiful, juicy, yummy

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cat cow that you've ever done.

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You deserve it.

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Think animal-like on your birthday.

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Then if you're doing this with someone,

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with a loved one or whatever,

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they might give you a
spanking at this point.

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Kinky.

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Sorry for anyone who's birthday is under

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13 right now, my bad.

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Okay, heart to earth pose.

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We walk the hands forward,

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we drop the elbows where the hands were,

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and then we walk the knees back,

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sticking our booties in the air,

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and melting our heart to the earth.

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I can't think of a better
pose for your birthday,

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than this beautiful surrender.

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Forehead comes to the mat, we
open up through the shoulders,

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breath deep, enjoy.

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You might say a little prayer here,

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you might give thanks,
you might just smile

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and enjoy the stretch.

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Cool, then we'll slowly
come back to all fours.

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Curl the toes under,

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and then we're gonna walk it back

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so we're sitting on the feet,
a little feet hygiene here.

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Sit up nice and tall.

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Lift your heart, life is good.

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See if you can press
into your pinky toe here,

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it might be impossible, nearly impossible,

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but just extend awareness

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throughout the whole body in that way.

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So really pressing through the pinky.

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So hard.

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And then enough of that, don't you agree?

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We come back to all fours.

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We come back onto the tops of the feet.

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This time we're gonna widen
the knees as wide as the mat,

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big toes to touch.

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Bring the right hand to the center line

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and inhale, press away from your yoga mat

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as you kind of pull a bow and arrow back

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here we come into a little twist.

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So this is really for the upper back body.

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So you might not get all the way here,

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in fact you might only get
this far, and that's okay.

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Opening up through the chest.

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Finding length through the spine,

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so maintain this nice
length through the neck.

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Inhale in, reach.

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Exhale, switch.

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Right arm pulls up.

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Careful not to collapse
into your left shoulder.

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Find space, find length.

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Definitely a little bit of hard work here.

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Breathe, breathe, breathe as you reach up.

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And exhale back to center.

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Great.

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This time, we're gonna reach
the right fingertips forward,

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find length in the right side body,

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and then we're gonna thread the right arm

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underneath the left,
coming into this twist.

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Left elbow can reach up towards the sky,

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we can repeat left fingertips
up towards the sky,

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you might find a little bind here,

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you might just keep
the hand on the sacrum.

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Anything that feels yummy here,

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breathe, breathe, breathe.

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Awesome, then we'll slowly unravel

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and take it to the other side.

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Extending left arm out,
so I can find that length

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and maintain it as I move into my

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little threaded twist here.

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Left fingertips underneath
the bridge of the right arm,

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I come onto the left ear.

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And then same thing,

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right elbow can reach up,

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nice, stable position here.

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Or maybe all the way towards the sky.

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Maybe a little bind for funsies.

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Don't forget about your breath.

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Cool, then we'll slowly unravel,

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come onto your belly,

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just a nice, gentle
cobra here before we grow

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up into a little flow.

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Inhale, lift your heart,

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ground through the pelvis,

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should feel really good in the spine,

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hug the lower ribs in, even here.

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Just really connect to your torso,

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you got it.

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Yes, and then exhale, release.

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Curl the toes under,
come back to all fours.

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And then let's grow into
downward facing dog.

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Oh yeah.

265
00:12:00,004 --> 00:12:01,583
A downward dog a day,

266
00:12:01,583 --> 00:12:03,971
keeps the doctor away.

267
00:12:03,971 --> 00:12:06,775
Peddle out through the feet,

268
00:12:06,775 --> 00:12:08,400
find what feels good here,

269
00:12:08,400 --> 00:12:12,028
smile, and celebrate.

270
00:12:14,795 --> 00:12:16,607
And then we'll go for a nice, slow walk up

271
00:12:16,607 --> 00:12:17,888
towards the front edge,

272
00:12:17,888 --> 00:12:19,415
find your foward fold,

273
00:12:19,415 --> 00:12:22,425
you know what to do here, grab
the elbows if it feels right,

274
00:12:22,425 --> 00:12:24,989
maybe walk the fingertips side to side.

275
00:12:24,989 --> 00:12:26,269
Breathe.

276
00:12:27,489 --> 00:12:29,013
Let the weight of the head go.

277
00:12:35,528 --> 00:12:38,366
Release the arms, slowly roll it up.

278
00:12:43,905 --> 00:12:46,259
Press in all four corners of the feet.

279
00:12:46,259 --> 00:12:47,907
Loop the shoulders a couple times,

280
00:12:47,907 --> 00:12:49,660
and when you're ready,
reach the fingertips

281
00:12:49,660 --> 00:12:51,865
all the way up towards the sky for a nice

282
00:12:51,865 --> 00:12:54,276
big, organic stretch.

283
00:12:56,126 --> 00:12:57,686
Opening up space through the side body,

284
00:12:57,686 --> 00:12:59,943
again looping the shoulders,
if that feels right.

285
00:13:01,006 --> 00:13:03,014
Getting out all this little movement

286
00:13:03,014 --> 00:13:05,303
so that you feel really good when you come

287
00:13:05,303 --> 00:13:08,441
to a nice, strong mountain pose.

288
00:13:08,441 --> 00:13:09,992
We'll go ahead and
bring the feet together,

289
00:13:09,992 --> 00:13:11,269
if you feel comfortable.

290
00:13:11,269 --> 00:13:12,685
Open the palms towards the front

291
00:13:12,685 --> 00:13:14,317
and lift the heart.

292
00:13:15,784 --> 00:13:16,712
If you're feeling adventurous,

293
00:13:16,712 --> 00:13:17,902
close your eyes.

294
00:13:20,151 --> 00:13:22,308
Press in all four corners of the feet.

295
00:13:22,308 --> 00:13:25,204
And really, really lengthen

296
00:13:25,204 --> 00:13:27,214
through the crown of the head, so lift up.

297
00:13:33,313 --> 00:13:37,029
Beautiful. Inhale, reach
the arms up and overhead.

298
00:13:37,029 --> 00:13:39,405
And exhale down through the midline,

299
00:13:39,405 --> 00:13:40,581
forward fold.

300
00:13:41,628 --> 00:13:42,805
Here we go, inhale,

301
00:13:42,805 --> 00:13:45,464
halfway lift, palms on
the tops of the thighs,

302
00:13:45,464 --> 00:13:49,218
on the shins, or fingertips on the mat.

303
00:13:49,218 --> 00:13:50,861
We lengthen through the crown of the head,

304
00:13:50,861 --> 00:13:52,509
we find this beautiful length in the neck,

305
00:13:52,509 --> 00:13:54,861
and then on an exhale, down we go.

306
00:13:54,861 --> 00:13:56,451
Inhale, reach for the sky

307
00:13:56,451 --> 00:13:58,530
all the way back up to where we just were.

308
00:13:58,530 --> 00:13:59,768
Reach, reach, reach.

309
00:13:59,768 --> 00:14:01,440
And exhale, hands to the heart

310
00:14:01,440 --> 00:14:03,076
as you tuck the pelvis,

311
00:14:03,076 --> 00:14:04,755
tailbone nice and heavy here.

312
00:14:04,755 --> 00:14:05,997
Alright, let's have some fun.

313
00:14:05,997 --> 00:14:07,715
Inhale, reach it up.

314
00:14:07,715 --> 00:14:09,614
Fingertips kiss overhead,

315
00:14:09,614 --> 00:14:11,948
exhale down through the midline.

316
00:14:13,095 --> 00:14:15,797
Inhale, halfway lift, follow your breath

317
00:14:15,797 --> 00:14:17,893
as you exhale, slide it down.

318
00:14:19,477 --> 00:14:21,149
Inhale, plant the palms,

319
00:14:21,149 --> 00:14:23,181
step or hop it back to plank, you got it.

320
00:14:23,181 --> 00:14:25,196
No need to panic here.

321
00:14:25,196 --> 00:14:27,581
If you just went, oh I'm not
in shape for this or whatever,

322
00:14:27,581 --> 00:14:28,776
you are, you got it.

323
00:14:28,776 --> 00:14:29,925
You can always lower the knees.

324
00:14:29,925 --> 00:14:31,378
Breathe deep.

325
00:14:31,378 --> 00:14:33,805
Then everyone will lower
all the way to the belly.

326
00:14:35,415 --> 00:14:38,070
On your next big breath in,
press into your foundation

327
00:14:38,070 --> 00:14:40,303
and inhale, lift up to that cobra.

328
00:14:40,303 --> 00:14:42,561
Awesome spinal health here, so good.

329
00:14:42,561 --> 00:14:43,839
Pull the elbows back.

330
00:14:45,469 --> 00:14:47,577
And then exhale, release.

331
00:14:47,577 --> 00:14:49,895
Come to all fours, or curl the toes under,

332
00:14:49,895 --> 00:14:52,113
lift the kneecaps up,
press into your palms,

333
00:14:52,113 --> 00:14:54,302
and strong plank here.

334
00:14:55,518 --> 00:14:56,884
Downward facing dog.

335
00:14:59,954 --> 00:15:02,752
Drop the left heel, slide
the right leg up high.

336
00:15:02,752 --> 00:15:05,172
Press into both palms evenly, my friends.

337
00:15:05,172 --> 00:15:08,032
Then when you're ready,
squeeze that right knee in

338
00:15:08,032 --> 00:15:10,500
towards your heart.
Nose to knee.

339
00:15:10,500 --> 00:15:12,715
Then step your right foot forward.

340
00:15:12,715 --> 00:15:16,668
Pivot on the back foot,
strong warrior one here.

341
00:15:16,668 --> 00:15:18,820
So the kind of attitude you bring to this

342
00:15:18,820 --> 00:15:20,898
warrior sequence today is like,

343
00:15:20,898 --> 00:15:23,299
well it's all you

344
00:15:23,299 --> 00:15:24,999
so just consider that.

345
00:15:24,999 --> 00:15:28,500
Opening the heart, pressing
down through your foundation,

346
00:15:28,500 --> 00:15:31,203
maybe sinking a little deeper
today, going for the gold,

347
00:15:31,203 --> 00:15:33,656
opening the palms a little bit wider.

348
00:15:33,656 --> 00:15:37,088
Nice big power pose here as
we inhale in, warrior one,

349
00:15:37,088 --> 00:15:39,615
and then exhale, warrior two.

350
00:15:40,307 --> 00:15:43,161
Reach, radiate energy out
through the fingertips

351
00:15:43,161 --> 00:15:45,960
so we're not just kind
of doing the shapes,

352
00:15:45,960 --> 00:15:49,473
that's the yoga robot thing
that I'm not a fan of,

353
00:15:49,473 --> 00:15:54,245
so let's really embody the
pose by leaning into it.

354
00:15:55,819 --> 00:15:58,515
Warrior two, virabhadrasana two.

355
00:15:58,515 --> 00:15:59,983
Maybe you take a mudra here.

356
00:15:59,983 --> 00:16:00,704
(clicks tongue)

357
00:16:00,704 --> 00:16:02,790
Maybe you wink at someone
you might be practicing with,

358
00:16:02,790 --> 00:16:05,490
or if you're alone, enjoy your alone time.

359
00:16:05,490 --> 00:16:07,981
Don't be sad, be grateful.

360
00:16:07,981 --> 00:16:10,965
Peaceful warrior, here
we go, sending it back.

361
00:16:15,699 --> 00:16:17,953
Inhale, lift your heart.

362
00:16:17,953 --> 00:16:20,161
Exhale, cartwheel all the way down,

363
00:16:20,161 --> 00:16:23,095
pivot on the back foot, we
come into a nice, slow lunge.

364
00:16:23,095 --> 00:16:24,987
Inhale, look forward

365
00:16:24,987 --> 00:16:27,640
and exhale, plant the
palms and take a vinyasa,

366
00:16:27,640 --> 00:16:28,825
or a childs pose.

367
00:16:28,825 --> 00:16:30,368
So you get to pick, you
can take a rest here

368
00:16:30,368 --> 00:16:32,674
or you can move through a little flow.

369
00:16:38,928 --> 00:16:40,677
Take your pick, and
then together we'll meet

370
00:16:40,677 --> 00:16:42,750
back in downward facing dog.

371
00:16:43,771 --> 00:16:44,668
Awesome, everyone.

372
00:16:44,668 --> 00:16:46,479
This time we drop the right heel strong,

373
00:16:46,479 --> 00:16:48,609
stretch through the back of the right leg.

374
00:16:48,609 --> 00:16:51,737
Lift the left leg up high, big breath in.

375
00:16:51,737 --> 00:16:54,918
Then exhale, squeeze the left
knee in towards your heart.

376
00:16:54,918 --> 00:16:57,589
Nose to knee, try to eskimo
kiss your knee, you got it.

377
00:16:57,589 --> 00:16:59,829
And then step it up into your lunge.

378
00:16:59,829 --> 00:17:02,107
Pivot on the back foot, warrior one.

379
00:17:03,557 --> 00:17:05,023
Super strong here.

380
00:17:05,023 --> 00:17:06,728
Remember to bring a little playfulness,

381
00:17:06,728 --> 00:17:10,544
a little you attitude
to these warriors today.

382
00:17:12,137 --> 00:17:13,821
Maybe opening up wider,

383
00:17:13,821 --> 00:17:17,296
maybe you take a variation
with the arms entirely.

384
00:17:18,639 --> 00:17:22,750
Big breath in and then on a
big breath out, warrior two.

385
00:17:24,454 --> 00:17:26,775
Connect to the big picture
here, lean into it.

386
00:17:26,775 --> 00:17:28,387
Sink deep, you got it.

387
00:17:30,727 --> 00:17:33,163
And then peaceful warrior.

388
00:17:33,163 --> 00:17:35,780
Counter that with a nice softness.

389
00:17:37,463 --> 00:17:39,512
Inhale in, lift your heart.

390
00:17:39,512 --> 00:17:43,769
Exhale, cartwheel all the
way back to your low lunge.

391
00:17:43,769 --> 00:17:46,150
Inhale, look forward.

392
00:17:46,150 --> 00:17:47,630
Smile. (clicks tongue)

393
00:17:47,630 --> 00:17:48,948
And then exhale, same thing.

394
00:17:48,948 --> 00:17:50,864
Take an extended child's
pose, take a rest,

395
00:17:50,864 --> 00:17:54,349
or take that left foot back
and move into a little flow.

396
00:17:54,349 --> 00:17:55,935
So we have options.

397
00:17:58,339 --> 00:18:00,623
And together we'll meet, our friends,

398
00:18:00,623 --> 00:18:03,100
in extended child's pose.

399
00:18:05,276 --> 00:18:08,281
Draw the palms together,
bring them up and overhead.

400
00:18:08,281 --> 00:18:11,068
Again, a beautiful
moment of surrender here.

401
00:18:11,068 --> 00:18:14,756
You might hear your heart
beating, your blood pumping.

402
00:18:17,406 --> 00:18:20,524
You might walk your elbows out
for a little added stretch.

403
00:18:25,412 --> 00:18:28,574
So the upper back body gets really tight,

404
00:18:28,574 --> 00:18:31,028
as we work at our computer desks

405
00:18:31,028 --> 00:18:33,429
or really just with the
shoulders rounded forward

406
00:18:33,429 --> 00:18:36,163
so I'm gonna keep...

407
00:18:37,877 --> 00:18:39,510
We're gonna stay here for a little bit,

408
00:18:39,510 --> 00:18:41,905
and you might even feel a
little release or a little pop

409
00:18:41,905 --> 00:18:44,508
as you continue to deepen your breath

410
00:18:44,508 --> 00:18:47,645
and allow the weight of
your heart to really just

411
00:18:47,645 --> 00:18:51,486
almost like a magnet, be drawn
to the core of the earth.

412
00:18:51,486 --> 00:18:52,552
(laughs)

413
00:18:53,692 --> 00:18:55,637
Half my subscribers just went, what the.

414
00:18:57,727 --> 00:18:58,855
Just enjoy.

415
00:18:58,855 --> 00:19:00,544
Breathing into the hips.

416
00:19:15,734 --> 00:19:18,812
And then slowly we'll
release the fingertips down.

417
00:19:18,812 --> 00:19:20,777
Come back to all fours.

418
00:19:24,136 --> 00:19:26,128
Great. From here extend,

419
00:19:26,128 --> 00:19:28,233
send the right toes out super long,

420
00:19:28,233 --> 00:19:30,694
square the hips, and then we're
going to draw the right knee

421
00:19:30,694 --> 00:19:32,110
all the way up and in.

422
00:19:33,310 --> 00:19:37,328
Slide the left toes out,
come into a pigeon pose here.

423
00:19:37,328 --> 00:19:39,494
So this is gonna be a little
different for everyone.

424
00:19:39,494 --> 00:19:41,151
You might keep that right heel kind of

425
00:19:41,151 --> 00:19:42,716
really close in,

426
00:19:42,716 --> 00:19:44,423
you might be able to draw it out more.

427
00:19:44,423 --> 00:19:47,047
So, this will be a little
different for everyone.

428
00:19:47,047 --> 00:19:49,037
As you inhale, find extension.

429
00:19:49,037 --> 00:19:51,172
Maybe you experiment with
walking the fingertips

430
00:19:51,172 --> 00:19:53,184
back in line with your hips.

431
00:19:53,184 --> 00:19:55,316
And then when you're ready, find a nice

432
00:19:55,316 --> 00:19:57,005
forward fold.

433
00:19:59,799 --> 00:20:01,517
So wherever you're at today, enjoy.

434
00:20:01,517 --> 00:20:03,468
You might stack the fists,

435
00:20:04,812 --> 00:20:06,748
create a little pillow for the forehead.

436
00:20:08,498 --> 00:20:10,903
Everyone, a little
brightness in both feet,

437
00:20:10,903 --> 00:20:12,152
so a little energy.

438
00:20:19,198 --> 00:20:21,016
Inhale in.

439
00:20:21,016 --> 00:20:22,745
Exhale, begin to unravel,

440
00:20:22,745 --> 00:20:23,892
lift your heart up.

441
00:20:23,892 --> 00:20:25,521
Swing the left leg around.

442
00:20:26,751 --> 00:20:28,549
In public class, I usually say,

443
00:20:28,549 --> 00:20:30,635
"Swing ol' Bessy around."

444
00:20:32,525 --> 00:20:34,405
No one laughs.

445
00:20:34,405 --> 00:20:37,304
Just that back legs always so heavy.

446
00:20:37,304 --> 00:20:38,779
So swing that girl around,

447
00:20:38,779 --> 00:20:42,861
and then we'll find
these cow legs here, nice

448
00:20:42,861 --> 00:20:46,035
and easy so not pressing,
or really forcing it,

449
00:20:46,035 --> 00:20:48,527
just kind of letting it do
whatever it is doing today.

450
00:20:48,527 --> 00:20:51,028
Hands can come to the soles of the feet.

451
00:20:51,028 --> 00:20:52,998
If you want to take a
reverse namaste here,

452
00:20:52,998 --> 00:20:56,217
maybe you do or maybe
a namaste at the heart.

453
00:20:56,217 --> 00:20:57,076
And we just breath here.

454
00:20:57,076 --> 00:21:00,323
Breathing, we know of course
we store so much in the hips,

455
00:21:00,323 --> 00:21:02,167
so a little extra hip action today.

456
00:21:09,251 --> 00:21:12,458
Stay here or maybe melt
into a gentle forward fold.

457
00:21:12,458 --> 00:21:14,031
A couple more breaths.

458
00:21:23,880 --> 00:21:25,460
And we'll just kind of reverse out of it

459
00:21:25,460 --> 00:21:27,772
so bringing the left leg up and out

460
00:21:27,772 --> 00:21:29,409
coming back to all fours.

461
00:21:31,679 --> 00:21:34,175
And then sending the left
leg out finding extension,

462
00:21:34,175 --> 00:21:35,583
go ahead and square the hips here

463
00:21:35,583 --> 00:21:37,343
so draw your left toes down

464
00:21:37,343 --> 00:21:38,894
and then we'll draw the left knee in.

465
00:21:40,549 --> 00:21:42,899
Extend through the right leg

466
00:21:42,899 --> 00:21:45,762
and we find our one legged
pigeon here on the other side.

467
00:21:49,360 --> 00:21:51,897
So breath deep, not spending
too long in these poses today

468
00:21:51,897 --> 00:21:55,143
because chances are you
have partying to do.

469
00:21:55,143 --> 00:21:56,413
And if you don't and
you have to go to work,

470
00:21:56,413 --> 00:21:57,840
don't you dare feel sorry for yourself.

471
00:21:57,840 --> 00:21:59,176
You got it, don't worry.

472
00:21:59,176 --> 00:22:00,369
Everything is as it should be.

473
00:22:00,369 --> 00:22:02,649
Life is good, you're alive.

474
00:22:02,649 --> 00:22:04,682
And I'm super grateful
that you're here with me

475
00:22:04,682 --> 00:22:07,723
and I'm getting to
celebrate you on the mat.

476
00:22:07,723 --> 00:22:09,789
So inhale, lift your heart.

477
00:22:09,789 --> 00:22:12,332
Again, you can experiment with
walking your fingertips back.

478
00:22:12,332 --> 00:22:15,367
And whenever you're ready,
perhaps you're already there,

479
00:22:15,367 --> 00:22:17,138
folding forward.

480
00:22:22,022 --> 00:22:24,024
I picked pigeon as a part
of this sequence today

481
00:22:24,024 --> 00:22:26,553
because I feel like for me,
this is one of those poses where

482
00:22:26,553 --> 00:22:27,782
you're low to the ground,

483
00:22:27,782 --> 00:22:29,443
you're getting into the nitty gritty,

484
00:22:29,443 --> 00:22:31,556
but you're also kind of
able to find a little bit of

485
00:22:31,556 --> 00:22:35,033
peace with yourself, in that struggle.

486
00:22:36,313 --> 00:22:38,880
Maybe that's kind of
silly and obvious but...

487
00:22:40,269 --> 00:22:41,479
Enjoy.

488
00:22:49,031 --> 00:22:51,190
Pressing into the palms nice and slow,

489
00:22:51,190 --> 00:22:52,652
coming all the way back up

490
00:22:52,652 --> 00:22:54,371
and swinging the right
leg around this time,

491
00:22:54,371 --> 00:22:55,445
come on.

492
00:22:57,964 --> 00:23:01,566
Stacking the knees, doing our best.

493
00:23:01,566 --> 00:23:03,267
Coming into a little cow legs.

494
00:23:06,291 --> 00:23:07,433
Gomukhasana.

495
00:23:07,433 --> 00:23:09,872
Again, you can take a full cow pose.

496
00:23:09,872 --> 00:23:12,635
You might even be able to
bring the palms behind,

497
00:23:12,635 --> 00:23:15,944
reverse namaste, or grab the elbows.

498
00:23:18,204 --> 00:23:19,685
Maybe soles.

499
00:23:20,984 --> 00:23:22,571
Hands on the soles of the feet.

500
00:23:24,970 --> 00:23:27,098
Connect to your breath once again.

501
00:23:34,020 --> 00:23:34,989
Lift your heart.

502
00:23:34,989 --> 00:23:36,828
Calm your mind by noticing the breath,

503
00:23:36,828 --> 00:23:38,530
by deepening the breath.

504
00:23:42,381 --> 00:23:45,031
A couple of breath cycles
here, you might round forward

505
00:23:45,031 --> 00:23:46,529
or you might sit up nice and tall,

506
00:23:46,529 --> 00:23:48,206
embracing this peaceful moment.

507
00:23:49,534 --> 00:23:51,493
Breathing into that right hip.

508
00:24:04,714 --> 00:24:06,077
Great, one more breath here.

509
00:24:08,777 --> 00:24:10,477
Then we'll walk the fingertips behind

510
00:24:10,477 --> 00:24:11,548
just for a little stability.

511
00:24:11,548 --> 00:24:14,897
And one leg at a time, extend out.

512
00:24:15,918 --> 00:24:19,500
Windshield wiper the legs, so
just kind of tossing the toes

513
00:24:19,500 --> 00:24:20,765
to the left and to the right.

514
00:24:28,108 --> 00:24:31,312
And then slowly we'll release,
coming into baddha konasana

515
00:24:31,312 --> 00:24:32,531
just for a little counter here,

516
00:24:32,531 --> 00:24:34,794
interlacing the fingertips
around the toes.

517
00:24:34,794 --> 00:24:36,536
Or maybe opening up through the arches,

518
00:24:36,536 --> 00:24:37,790
grabbing the ankles.

519
00:24:37,790 --> 00:24:39,775
Find what feels good as
you sit up nice and tall

520
00:24:39,775 --> 00:24:41,685
and then bow forward.

521
00:24:46,357 --> 00:24:49,024
Release back, press
into your sitting bones,

522
00:24:49,024 --> 00:24:51,198
chin to chest, roll up, hands come to

523
00:24:51,198 --> 00:24:52,974
the backs of the thighs or the hamstrings,

524
00:24:52,974 --> 00:24:55,998
and we lift up just for one
little hot second of core.

525
00:24:58,279 --> 00:25:01,079
Inhale in. Exhale, send
the feet out, arms out.

526
00:25:01,079 --> 00:25:02,523
Reach, reach, reach.

527
00:25:02,523 --> 00:25:03,649
Then release back to center.

528
00:25:03,649 --> 00:25:05,506
Let's try it again, big breath in,

529
00:25:05,506 --> 00:25:09,410
exhale, shoot energy out
through the feet and the legs,

530
00:25:09,410 --> 00:25:10,514
and back to center.

531
00:25:10,514 --> 00:25:11,768
Let's just try it one more time,

532
00:25:11,768 --> 00:25:13,366
boat pose, why not?

533
00:25:13,366 --> 00:25:16,114
Inhale in. Exhale, lift your heart.

534
00:25:16,114 --> 00:25:17,998
Wee, we're doing it.

535
00:25:17,998 --> 00:25:20,884
And release. Awesome, that is over.

536
00:25:20,884 --> 00:25:22,286
Okay, so there are options here.

537
00:25:22,286 --> 00:25:23,820
It's your birthday, you
might have to boogie,

538
00:25:23,820 --> 00:25:25,629
you might come to meditation pose here,

539
00:25:26,799 --> 00:25:29,173
and end here in sukhasana.

540
00:25:30,817 --> 00:25:33,442
You might even let this video bleed into

541
00:25:33,442 --> 00:25:34,940
a little meditation moment.

542
00:25:34,940 --> 00:25:36,800
Maybe turning on some music.

543
00:25:37,762 --> 00:25:39,312
Or just sitting in stillness.

544
00:25:40,966 --> 00:25:44,067
You might be ready for
a nice, sweet shavasana

545
00:25:44,067 --> 00:25:46,308
in which case, we'll come
of course to flat back,

546
00:25:46,308 --> 00:25:48,560
maybe grab a blanket or pillow.

547
00:25:49,769 --> 00:25:51,455
And get comfy here, allowing ourselves

548
00:25:51,455 --> 00:25:52,925
this moment of stillness,

549
00:25:54,445 --> 00:25:59,307
and of restoration here
in classic corpse pose.

550
00:26:01,503 --> 00:26:03,237
I do encourage you, even
if you have to boogie,

551
00:26:03,237 --> 00:26:06,624
to take one moment, either
in sukhasana or in shavasana,

552
00:26:07,794 --> 00:26:09,769
to be still, to relax.

553
00:26:13,685 --> 00:26:17,185
Allow a softness, a peacefulness
to wash over the body.

554
00:26:17,185 --> 00:26:21,120
Fingertips and toes to relax and soften.

555
00:26:21,120 --> 00:26:24,470
The eyelids to close and grow heavy.

556
00:26:28,190 --> 00:26:30,313
Allow your breath to relax

557
00:26:30,313 --> 00:26:33,053
and just kind of return
to it's normal pace,

558
00:26:33,053 --> 00:26:35,625
normal rhythm, natural rhythm.

559
00:26:45,828 --> 00:26:48,369
And wherever you are,

560
00:26:48,369 --> 00:26:52,156
again allow the body and your spirit

561
00:26:52,156 --> 00:26:56,391
to just be blanketed
in love and gratitude.

562
00:26:56,391 --> 00:26:59,685
I have your back if we're
practicing together right now.

563
00:26:59,685 --> 00:27:02,989
Consider yourself part of the
"Yoga with Adriene" family,

564
00:27:02,989 --> 00:27:05,502
or the "Find What Feels Good" family.

565
00:27:06,739 --> 00:27:08,480
And even if you're not necessarily

566
00:27:08,480 --> 00:27:10,674
having your dream birthday,

567
00:27:10,674 --> 00:27:14,095
Try to tap into a little
love and a little gratitude,

568
00:27:16,735 --> 00:27:21,655
For chances are, there is so much to love

569
00:27:21,671 --> 00:27:23,773
and so much to be grateful for.

570
00:27:26,286 --> 00:27:29,406
Thanks for sharing your
birthday practice with me.

571
00:27:29,406 --> 00:27:30,773
Have an awesome day,

572
00:27:30,773 --> 00:27:33,760
and an awesome next year of living.

573
00:27:33,760 --> 00:27:35,641
Take good care.

574
00:27:35,641 --> 00:27:37,499
Happy Birthday.

575
00:27:37,499 --> 00:27:38,779
Namaste.

576
00:27:39,842 --> 00:27:44,798
(upbeat acoustic music)