Yoga learning Day 16 - Easy Breezy Beautiful Yoga - 30 Days of Yoga > Yoga

 

Hey, guys.
Welcome to 30 Days of Yoga with Adriene.
I'm Adriene.
And it is Day 16, tomorrow will be Day 17.
Hop into something comfy and let's get started.
Hi.
Today we're going to start at the front edge
of the mat.
Feet-hip width apart, nice and comfy.
Toes pointing forward.
Inhale, reach the arms up and overhead.
Exhale, draw your shoulder blades in together
and down your back.
Tuck your pelvis.
Dial your pinkies forward so that your shoulders
can really drop in the socket here, and we
can create a little bit of space.
Now, breathe nice, long , smooth, deep breaths.
Here you can close your eyes, and maybe rock
a little front to back on your feet, just
kind of testing your balance, and noticing
where you're carrying your weight today.
See if you can spread awareness through all
four corners of the feet now.
And take one more deep breath as you spread
the finger tips wide.
Then exhale, release the fingertips.
Come to mountain pose.
Notice your breath.
And then interlace the fingertips behind the
tail bone.
Keep soft knees here as we draw the knuckles
down and away, opening up through the chest.
You might find a little movement in the head
and in the neck here.
Then inhale.
Lift your heart, full breath in.
And exhale, release back to your mountain
pose.
Take a second to draw a couple of circles
with the nose.
And perhaps we begin to deepen the breath
here.
Then we'll bring the head back to center stillness.
And here we go.
Inhale, reach the arms up and overhead.
Full body stretch here.
As you exhale, melting all the way down, forward
full.
Take a couple of breaths here.
Find a little movement.
Maybe grabbing the elbows, rocking a little
side to side.
You know what to do.
Then inhale.
:ift up halfway, find that beautiful flat
back position.
And exhale, lower down.
Walk the feet in towards each other, so now
arches are kissing together.
And we're going to slide the right toes back
into our lunge.
Lower the right knee.
And take a couple breaths here to just breath,
keeping it really soft and easy today.
Lifting the back knee when you're ready.
Again, keeping it soft and easy breathing.
Then plant the palms.
Slide the left toes back.
Take a deep breath in.
Lower the knees.
As you exhale, lower all the way to the belly.
Inhale, lift up to cobra.
And exhale, release.
Crawl the toes under.
We're going to send it up and back to downward
facing dog.
But I'm going to keep it soft and easy today.
So playing with different flavors of our practice.
So I might press up to playing.
I can send it up to down dog, or I might play
with this beautiful peeling up of the tailbone
coming from my knees.
Part of what I try to bring to my mat is just
this idea of like really listening to the
body rather than trying to master shapes,
which I know we hear all the time.
It's just a good reminder especially as we
get into the routine, and the grind of everyday
practice.
Take one more deep breath in here.
And exhale out.
Then we'll step the right leg, right foot
all the way up, lower that left knee.
And same thing here, find the soft and easy
moment of stretch and breath here in our lunge.
Then we might lift that back knee up here.
We'll take a deep breath in.
And exhale.
Rock that back foot up to meet the front,
forward full.
Inhale, halfway lift.
Deep breath.
Exhale, bow.
Inhale, reach it all the way up, fingertips
kiss up and overhead.
And exhale back down to the heart.
Driving in for more soft knees, inhale, reach
it out, open your heart.
Exhale, enjoy this move as we flow it down.
Inhale, find length, halfway lift, and exhale.
Soften and release.
Plant the palms.
This time, we're going to step it back to
plank, full on plank, and we're going to take
three breaths here.
After your third breath, send it up and back,
downward facing dog.
Drop the left heel.
Inhale, slide the right leg high.
On an exhale, step to your right for that.
Really pivot on the back foot and rise up
into Vajrasana I, Warrior I.
Take a deep breath in here.
Smile.
And exhale, float it all down.
Come back to your low lounge.
Awesome.
Plant the left palms in line with the arch
of the right foot and...
Left palm, not palms.
And inhale.
Reach the right finger tips up high.
We can always lower this back knee here.
Again, finding different flavours, keeping
it soft and easy.
And then we exhale back down.
Plant the palms and we go through a vinyasa.
So this can be a new flavor today perhaps.
Staying open, staying present and listening
to the body.
Crawl the toes under or come from all fours.
Together we'll meet, downward facing dog.
This time, dropping the right heel, we inhale.
Lift the left leg high.
Exhale, stepping that left leg all the way
up and into your lunge.
Pivot in the back foot.
And inhale, rise up, Vajrasana 1.
Smile, reach, keep breath in.
And exhale, we release.
Right palm comes in line with the arch of
the left foot, and we inhale.
Keep that up work of energy.
So careful not to dump all your weight to
the earth.
But stay in control as you open up and do
your twist.
Left finger tips reach up towards the sky.
Draw the shoulders away from the ears.
We can always lower that back knee.
Find the full breath in here, we got it.
And then exhale, we release.
Awesome.
Rock that back foot up to meet the front,
forward full.
This time, we're going to grab the big toes
with the index finger, middle finger and thumb.
Bend the elbows, left to right, as you draw
your knees and your nose together.
You can bend the knees as generously as you
like.
Deep breath in here and long breath out.
Then from here, keep your fingers where they
are, and inhale.
Draw your shoulders away from your ears and
inhale.
Find that fallback position.
Rather, extend through the crown of the head.
And exhale, bending the elbows left to right,
nose to knees.
Again, inhale.
Press into your heels, straighten the arms,
shoulders draw back, extension to the crown.
And exhale, fold.
We find this little pulsing, kind of moving
with the breath here, pulsing sensation as
we continue.
And we'll do it one more.
And on an exhale, releasing the hand, planting
the palms and stepping it back to plank.
Top of a push up here, just for three breaths.
You got it.
Press away from here.
If you're tired today, you can lower the knees.
And after three breaths, we'll send it back
to downward facing dog.
Drop the left heel and inhale.
Lift the right leg high.
Bend the right knee.
Bring it up and over to kiss the right elbow.
Deep breath in.
Then send it up three- legged dog, then all
the way through to kiss the left elbow.
Look forward.
And then send it up, three-legged dog.
And then last time, through the center, carving
a sweet line all the way up as we squeeze
the right knee up towards the heart.
And then step it up in to our lunge.
Pivot on the back foot.
Again, we rise up, Warrior I. Full breath
here at the top, reaching up through the finger
tips.
And then exhale, floating everything down.
Coming into our twist.
Left palm in line with the arch of the right
foot, we inhale.
Open up through the right arm.
Breathing deep.
Then exhale, palms to the mat.
Slide the right toes back.
And maybe you take a Vinyasa or maybe you
just send it straight to downward facing dog.
Dropping the right heel, whole inhale, lift
the left leg up high.
Bend the left knee.
Bring it up and over to kiss the left elbow.
Strong core here as you look forward.
Inhale, three-legged dog.
And exhale, left knee to right elbow.
Mwah!
And three-legged dog.
And finally, through center, carving that
line all the way up and through.
We squeeze the left knee up towards our heart.
And then step it up into your lunge.
Pivot on the back foot.
Rise up strong.
Your Vajrasana I. Inhale.
Radiate energy through the finger tips.
And exhale, we release.
Right hand comes in line with the arch of
the left foot, and we inhale.
Open up in towards and squeeze that left knee
in towards the midline.
Full breath in here.
And out.
Then we release back to center.
Awesome.
Rock that back foot up to meet the front,
forward full.
So this time, I'm going to walk my palms underneath
my feet, my toes are going to line up with
the wrist crease here.
And I'm going to allow myself to just kind
of relax the weight of the head over so I'm
not creating unnecessary tension to the neck
and shoulders.
Then I'm actually going to wiggle my toes
here and find my breath.
Massaging the wrist creases here.
One more breath.
So calming, so cooling.
Stay in control of your breath.
And then we'll gently release.
Awesome.
Inhale, halfway lift, long beautiful neck.
Exhale, soften and bow.
Take it all the way up, deep breath in.
Inhale, nice and slow.
And exhale back down to your heart.
Just notice how you feel.
Close your eyes for a second.
Notice any frustrations, any resistance, or
any openness, any joy, any breakthroughs.
Just notice it all.
Just take a second here to observe.
Then I'll find soft knees again.
And inhale.
On a full breath, reach the arms up and overhead.
Exhale, diving forward.
Inhale, halfway lift, flat back position.
And exhale, forward full.
Plant the palms.
Step it back to plank.
Walk the two big toes together.
Bring your right palm to the center line.
Then we're going to turn on to the edge of
the right foot.
Lift the hips up.
As we come into a side plank, reaching left
finger tips up and over head, connect to your
core.
Keep it soft and easy in the face, shoulders
relaxing down away from the ears.
Full body's engage here.
Deep breath in.
And then exhale back to center.
And take it to the other side.
Lifting up through the hips, pressing into
the feet, right finger tips reach up towards
the sky.
And make sure you know what's going on in
your neck and shoulders.
Take a deep breath in.
Awesome, my friends.
And then exhale with control.
With grace, release down.
Bring the knees together, and send the sit
bones back.
We take a rest here in child's pose.
Reach your finger tips all the way towards
the back edge of your mat.
Relax your shoulders.
And let go.
Reconnect with your breath.
Find that Ujjayi breath, that soft restriction
in the back of the throat perhaps.
That ocean breath.
Awesome work today, everyone.
You can stay here in Balasana for a little
bit longer, working on Pranayama, that ocean
sound.
Or you can begin to unravel and make your
way to Shavasana.
Great work today, my friends.
Lots of love.
Namaste.