Yoga learning Day 5 - FEEL ALIVE FLOW- 30 Days of Yoga > Yoga

 

What's up my friends?
Welcome to 30 Days of Yoga with Adriene.
I'm Adriene.
And it is day five and I am feeling alive.
I hope you are too, and if you're not, I think
this yoga practice will help you.
Let's get started.
All right, my friends.
So today we're going to begin at the head
of the mat, standing.
Go in and come into a nice, comfortable hip
whip position.
So we don't need to zip up too tightly right
away.
We can bring that option on later.
We're just going to take a second to connect
to the breath and stand up nice and tall.
Just evaluate how you're feeling today.
And if you're feeling a little bit tired and
you're feeling like "Oh, man, day five, feeling
alive?"
Just ease into it.
Just do your best.
Choose to listen to your body and find what
feels good, all right?
All that matters is that you're here now,
on the mat.
You're going to take a little bit of time
for yourself.
So don't get overwhelmed.
Try to keep it light and fun and remember
to just promote ease and use your breath.
Okay, here we go.
Nice, full breath in through the nose, active
exhale out through the mouth.
Deep breath in through the nostrils, and full
exhale out through the mouth.
One more just like that.
Full breath in, and exhale completely.
Draw your palms together at the heart, now
bring it in and out through the nose.
Begin to connect to your entire body, drawing
energy up from the feet, finding that lift,
kind of that elevator lift up through your
pelvic floor.
You might connect to Uddiyana Bandha, and
bring your navel in and up.
Become present here.
We choose to move with the breath.
All right?
Let's have some fun.
Softening the knees, inhale.
Spread the fingertips wide.
Follow your breath as you reach it all the
way up.
Deep breath in here.
And on and exhale, rein the fingertips down
today, forward fold.
Take a second here to stretch it out, moving
side to side, rocking front and back on the
feet.
Whatever feels good as you relax the weight
of the head over and breathe.
Then on your next breath in, we'll inhale.
Lift up halfway.
You know what to do here, your version.
And then exhale, slide it down.
Whew, my tiger-y pants are so slick.
Inhale.
Spread the fingertips, reach it all the way
back up, really pressing into your feet.
Remember your bandhas as you reach all the
way up, full body stretch.
And again, exhale, rein it down.
We're going to have a little fun today.
Inhale, halfway lift.
Notice what it feels like to be alive today.
And on an exhale, slide down your tiger-y
pants.
Just kidding.
All right, back up the way we came.
Spread the fingertips, inhale all the way
up.
Full body experience and exhale, reining it
down.
Open your shoulders here, really get your
money's worth.
This is a free yoga program so I don't know
what that means.
But you know, get the most out of each movement.
So open the chest, open the shoulders here,
and we release it down.
Inhale, halfway lift and exhale, soften it
up.
One more time, all the way to the top.
Spread the fingertips, inhale, press into
your feet.
And exhale, open the chest, open your heart
and release forward.
Inhale, halfway lift, getting freaky.
Exhale soften and bow.
This time we're going to walk the feet together
and plant the palms, bend your knees.
And we're going to step or hop the feet back
to plank.
Nice, strong plank here so you can pedal it
out, you can find a rocking motion.
Notice that the lower belly and hips are kind
of bleh.
So if you can find a little integrity there,
smile, choose to have some fun and really
feel alive in your toes, in your hands, in
your shoulders.
Find that foot to heel connection.
One more deep breath in here and then exhale.
Find a transition.
So you might lower the knees here, or you
might shift forward, hug the elbows in and
lower down halfway, lifting up to upward facing
dog, or you can go all the way to you mat,
of course, and come up to cobra.
Find a little movement here wherever you are.
And on an exhale, we'll meet downward facing
dog.
Deep breath in through the nose, and full
exhale out through the mouth.
Great.
Walk the two big toes together here, drop
the left heel down.
Hang with me.
Slide the right leg up, keep the hips levelled.
So careful not to stack here.
We'll do that another day.
Keep the hips nice and leveled.
We want to bring it into this center area.
So leveling the hips, also the shoulders,
drawing that right shoulder down.
If you're feeling a little tremble, a little
shake, that's prana, that's good.
You might rotate the right ankle one way and
then the other.
Keep your focus on your breath.
These are crazy pants.
I'm like, he's staring at me.
Okay, one more breath here.
I got you.
And on an exhale, bend your right knee.
Squeeze it up towards your heart.
Take a second here to draw your nose towards
your knee.
Deep breath in, and then we'll step the right
foot up into our lunge.
Take a second here to get situated.
Pull the right hip crease back.
Nice little lunge.
Loop the shoulders, let your heart radiate
forward, create space.
Then we'll pivot on the back foot and spiral
the fingertips all the way up to Warrior II.
Nice, strong, warrior as we bend that front
knee and pull the pinkies back.
Sink deep, head over heart, heart over pelvis.
Relax those shoulders down, away from the
ears.
So we want to feel alive through the fingertips.
So going beyond the physical, really send
the energy beyond your right fingertips, and
beyond your left fingertips.
One more breath here.
Then we'll flip the right palm up, and inhale
as you reach forward up and back.
Peaceful warrior, take a deep breath in here.
Long exhale out.
Straighten that front leg now, really finding
space and length through both side legs, not
just the right.
Straighten your front leg.
And then on an exhale, we're going to slowly
send the hips back, and reach forward as we
come into our triangle.
So if we triangle to bring it more into the
core, you can keep the fingertips hovering
here as we stack the shoulders and breathe.
If you have a block or a book or anything
to lift the earth up to you, this is also
always a wonderful option, particularly if
you're new to the practice and we're still
creating space, right?
We're always just working to create more space
so that we can fill it with more joy and more
love, more opportunity, things that serve
us and make us feel good.
So if you're feeling like "Oh, man, I don't
have any space".
That's why we're here, to practice, to create
space.
So we have all the different options.
We might be here.
Resting on the chin is okay but just be careful,
be mindful not to completely spoon into that
arm.
Wherever you are, take two rocking breaths.
Then to release, we'll soften through the
right knee, drop the left fingertips down.
Come back to your low lunge and take a vinyasa.
Or plant the palms.
If you're feeling frisky or fiery like my
tigers...
Everyone hates me right now.
Just kidding.
If you're feeling adventurous though, you
might keep your leg lifted for a little fun
and practice your vinyasa this way.
Hugging the elbows in, coming all the way
down to the belly for cobra or to upward facing
ducks.
We can begin to have a little fun here on
day five.
Again, if you're rather new to the practice,
keep it simple, and move with your breath.
Together we'll meet in downward facing dog.
Deep breath in and deep breath out.
Awesome.
This time, we'll walk the big does together
and drop the right heel.
Inhale, slide the left leg up high.
So go through your checklist, stay curious.
I always talk about curiosity is an act of
self-love in my classes.
So we don't get bored, we're not waiting for
someone to tell us what to do.
But we're going through our little checklist,
exploring the sensations in the body.
Leveling the hips, squaring off through the
shoulders, just noticing, oh, my body's twerking
this way.
Okay, I go this way.
And then we'll take one more deep breath here.
You might lift your left thigh a little bit
higher.
Just see.
And then we'll bend that left knee generously
and squeeze it all the way up and in towards
our heart.
Take a second here to take a breath in.
And on an exhale, nose to knee, really finding
that sweet curve in the spine.
And then we'll step the left leg up all the
way up and into our lunge.
Take a second to get situated.
Then we'll lift the back knee up, loop the
shoulders.
Heart radiates forward, create space.
Nice, strong alignment here, stacking the
bones, engaging all the muscles.
And then when you're ready, we'll pivot on
the back foot.
And the same thing as before.
Spiral your fingertips all the way up and
into your Warrior II.
So I'm kind of leaning back into it.
It's kind of great that you can see my back
on this one because there's a tendency to
kind of come here.
And I want to draw my tailbone underneath
me and kind of lean back into it here as I
sink deep into my legs.
Strong foundation, sending the fingertips
past the edges of the mat.
We take a deep breath in and a strong grounding
breath out.
Relax your shoulders.
Flip the left palm, inhale.
Reach forward, up and back as we come into
our peaceful warrior.
Enjoy, breathe, explore.
Remember this extension through the crown
of the head.
And then from here, we'll straighten to that
front leg.
Keep reaching.
Lots of length in both sides.
Bodies reach, reach, reach.
Then keep this beautiful length as we slowly
send the hips back towards the back edge of
the mat and come in to our triangle on this
side.
So the top of that back thigh or right thigh
has this sweet, inner spiral.
It's coming in and out towards the back of
your mat.
Pull the left hip crease back.
And, again, if you have a blank, excuse me,
a block or a book or something, it's kind
of nice to bring the earth up to you here.
And this is not a sign of weakness, my friends.
I love using my blocks for certain things
that I can really just create stability and
space in, and then I get rid of it, and then
I come back to it.
So remember it's practice, it's a play time.
It's not a test.
Draw your left rib cage up towards the sky.
One more breath here wherever you are.
And then on an exhale, we'll begin to soften
through that left knee.
Drop the right fingertips down, and we take
one more vinyasa here together.
Spread the palms wide.
If you're feeling frisky, you might try keeping
that left leg lifted.
Also, if you end up repeating this 30 days
this is a nice, fun thing to do.
Again, so we're working at all different levels
here.
We can also bring that variation into other
practices.
Take a deep breath in and exhale downward
facing dog.
Inhale in through the nostrils and exhale
completely, lion's breath, tongue out.
Also, we'll slowly lower onto the knees.
Press the left ankle over the right.
Shift on through to your buttocks and send
your legs out long.
Inhale, reach up, overhead, exhale forward
fold.
Pressing though the sit bones here, keeping
an openness in the heart and the chest, toes
up towards the sky, shoulders down, down,
down.
Breathe here.
So we're keeping an extension through the
crown on this one.
Open you heart, open your heart.
And you can find a little resistance here
as you maybe press the legs down.
And if the hands are here, that's fine.
We can still practice this here, or here,
or here.
Eventually here.
Right here.
Take one more breath.
You might tag a little weight down through
your elbows.
Feeling definitely alive in the backs of the
legs here.
Awesome.
Then we'll slowly release.
Hike that left knew up, we find a twist.
Inhale, reach the right arm high, exhale outer
edge of the right elbow to the outer edge
of your left leg.
We send the left fingertips behind and we
sit up nice and tall.
Press into your right heel and we breathe.
Inhale lift and lengthen.
Exhale, journey into your twist.
Close your eyes or soften your gaze here.
Deep breath in and out.
Gently release back to center.
And we switch.
Right knee up.
Inhale, lifting up though the left fingertips,
exhale finding your twist.
Remember, inhale, lift and lengthen.
And exhale, twist.
Inhale, lift, and exhale, twist.
Notice if the spine is staring to curve back
this way, see if you can lift your sternum
up a little higher.
One more breath here.
And then we exhale and release.
Awesome.
Coming back to this.
Just to check in.
We took a little day off but now we're coming
back.
Hands to the backs of the thighs, lift your
shins, drop your elbows and shoulders down.
Take a second to breathe here.
If you have a block, actually, I'm just looking
at this block.
This is always a really nice thing to have
the block here so you can squeeze the legs
together.
Everyone, if you don't have it, that's okay.
You can still imagine that block there.
We'll reach the fingertips forward.
And then this time, we're going to inhale.
Reach the arms up, straighten the legs, press
into the heels, exhale, release.
If you don't have the block, it's okay.
It might just look like burst of aliveness.
Inhale in, exhale burst.
Inhale compose, exhale burst.
If you have this block, it's also good because
that squeeze also helps with the burst.
Inhale in, exhale burst.
And one more.
Inhale in.
Lift your heart, lift your heart.
Exhale, burst.
Spread your fingertips and toes.
Great.
Release and we'll come all the way onto the
back.
Awesome work, my friends.
Good job.
Oh, yeah.
Hug the knees into the chest.
One more deep breath in through the nostrils,
and exhale completely out through the mouth.
Bring the soles of the feet together, knees
nice and wide.
Hands come to the hip creases or the front
of the hips here, and we breathe three nice,
long, full, deep breaths.
Listening to the sounds of my neighborhood
outside.
You might just listen to the sounds, wherever
you are.
Close your eyes.
Observe the quality of air in the room.
Again, just notice what it feels like to be
alive today.
Then you can stay here.
You can also take this moment to include an
inversion into your practice today, if you're
a little further along, or you kind of built
up this good revitalizing energy and you want
to do a couple more poses.
I invite you to do them now.
Otherwise, we'll slide the right leg down,
followed by the left.
And we begin to make our way into our final
and most precious posture - sweet shavasana.
So take your time getting there.
Make sure you add your ritual, just right
for you today.
And have an awesome rest of your day.
Namaste.