Yoga learning Day 25 | Dancing Warrior Sequence | 30 Days of Yoga > Yoga

 

Hey, guys.
Welcome to Thirty Days of Yoga with Adriene.
I'm Adriene and today we have a swift and
fun dancing warrior practice for you.
It's day 25.
Doing awesome, guys.
Let's go.
All right, my friends.
Today we're going to begin with a little cat
cow, so a little spinal flex to warm it up.
Go ahead and come onto all fours.
Find your breath.
Let's make the most of our practice today,
day 25.
It's a short practice.
We're gonna move nice and swift, so take breaks
when you need to.
And we'll begin by warming up the spine with
a little cat cow.
Smile.
You got this.
You made it to your mat.
Really the hard part is over.
So let's just rock out together here and breathe.
Today's practice is like a little dance, a
little dancing warrior sequence, so we're
just gonna do a little dance together and
then we'll continue on with the day.
You guys are doing awesome.
Starting with a little cat cow, connecting
to the breath, maybe closing your eyes.
You know what to do here, checking in with
the body and the breath.
And then curling the toes under whenever you're
ready, we'll walk the palms forward just a
hair.
Find that spiral in the shoulders and let's
lift those sit bones up towards the sky.
Bend the knees.
Pedal it out.
And don't decide where it ends here.
Moving in a way that feels good for you today,
stretching it out, just committing to the
practice.
Then we'll take a slow walk up towards the
front edge.
Together we'll land in uttanasana, extended
forward fold.
Keep the knees bent as generously as you like.
Deep breath in, long breath out.
And slowly we're going to roll it up.
Enjoy it, this move, this time for yourself,
nice and slow.
Coming up to mountain pose, we stand up nice
and tall.
Smile.
And on an inhale, reach it up.
Fingertips kiss up and overhead.
Full body stretch here.
Take a second to just work out the kinks.
You might sway a little side to side.
You might find a softness in the knees, maybe
even a slight back bend.
So we do a little organic movement here.
And then we'll release the fingertips down,
interlace, and the same thing here, a little
organic movement, opening the chest, opening
the shoulders.
Smile.
This is what yoga's all about, finding what
feels good.
You can do this on your mat but you can also
do this off your mat any time.
Great.
Then we'll release the fingertips and inhale,
reach them high, fingertips kiss up overhead
one more time, and exhale, forward fold.
Inhale, lift to your flat back position, and
exhale, soften and bow.
Plant the palms.
Step or hop it back to plank.
Take your time.
Then lower the knees.
Slowly lower all the way down to your belly
or keep the knees lifted, slowly lower all
the way down to your belly.
Inhale, press into the tops of the feet, lift
up, cobra.
Exhale, forehead kisses the mat.
Inhale, press into your palms, lift up, cobra.
Exhale, release.
One more.
Inhale, press into everything that is touching
the mat and lift up, cobra, and exhale, release.
Awesome work.
Curl the toes under.
Press up to all fours or plank, that top of
a push up position, and then we'll send it
back, downward facing dog.
Great work, my friends.
Deep breath in, long breath out.
Bend the knees.
Look forward.
Inhale in, exhale, float towards the front
of your mat or walk.
Inhale, lift to flat back.
Exhale, forward fold.
Inhale, halfway lift, and exhale, release.
Press into your feet.
Reach it all the way up, full body experience,
full breath, and exhale, hands together at
the heart or maybe you rain the fingertips
down.
So I'm really trying to give you a little
freedom to make it your own here all the time
but especially here as we come to the end
so that when your thirty days are over you
can kind of feel empowered to do your own
thing.
So maybe that's shoulder rolls, neck rolls,
wrist rolls, pausing the video to do something
more.
Find what feels good.
When you feel satisfied, let's inhale, reach
it up, fingertips kiss up and overhead.
On an exhale, diving forward.
On an inhale, halfway lift, beautiful long
neck.
And exhale, release.
Cool.
Step or hop it back to plank once again, the
same thing as before.
You can lower the knees or you can keep the
knees lifted as you shift your weight forward
and practice chaturanga, or maybe you lower
all the way to the belly for cobra again.
Inhale to cobra or upward facing dog.
Lift the backs of the legs.
Open your chest.
Press into all ten knuckles.
And then exhale, everyone, downward facing
dog.
In down dog we're going to drop the left heel
and slide the right leg up.
You can take a second here to open up through
that hip, maybe draw a couple circles, whatever
feels good.
And then we'll send that right foot all the
way up and into our lunge.
Go ahead and pivot on the back foot and we're
going to rise up into warrior one.
Strong legs, I inhale and reach the fingertips
up.
Smile.
Then exhale, dial your heart towards the left
side of your mat.
Come into warrior two.
You might even widen your stance here as you
grow your practice.
Breathe deep.
Engage.
Then we're going to inhale.
Keep the front knee bent as you reach forward,
up, and back, peaceful warrior.
Exhale, back to warrior two.
Beautiful.
Now straighten that front leg.
Tilt sit bones back and we're going to tilt
forward trikonasana.
Inhale in, shine your heart up towards the
sky.
And exhale, bend that front knee back to warrior
two.
Cool.
Drop the left fingertips down to come up,
warrior dance here as we inhale.
High lunge, open your heart.
And exhale, open the chest and shoulders as
you release down.
Take a rest here, knees on the ground, sit
bones back, or we move through a vinyasa.
If you're in child's pose, make your way back
to downward facing dog and we're going to
do the same little warrior dance on the other
side.
So drop the right heel, inhale, lift the left
leg high.
Take a second here to work out the kinks.
Stretch.
Just explore your body.
And then slowly, we'll step the left foot
up into our lunge.
Pivot on that right foot.
Press into the outer edge of that back foot.
Bend your front knee and we rise up, warrior
one.
Full breath here.
Relax your shoulders.
Enjoy.
And then on an exhale, let's open out, warrior
two, full body experience, nice and strong.
Then inhale, sink deep into that front knee.
Tailbone lengthens down.
Reach forward, up, and back, peaceful warrior.
You got this.
Breathing deep, exhale, back to warrior two.
Straighten the front leg.
Send the sit bones back.
Tilt.
Keep length in the side body.
Come into your triangle, trikonasana.
Only a breath cycle here, in and out.
Then take a nice, deep breath in.
Exhale, bend that front knee back to warrior
two, strong legs, extending energy out through
the fingertips.
Now we'll drop the right fingertips down to
come up.
We pivot on the back foot and we inhale, arms
up high.
Breathe in deep here and then exhale, open
the chest and shoulders as you release back
down to the earth.
Awesome.
Beautiful warrior dance, my friends.
Plant the palms.
Step it back.
Come to your knees.
Take it to child's pose or vinyasa and then
together we'll meet in child's pose.
Swim the fingertips back, forehead comes to
the mat, and we rest.
Beautiful, my friends.
Find your breath.
Breathe.
Tuck your chin into your chest.
Slowly roll up.
Palms come to the tops of the thighs and we
lift the heart.
Deep breath in and exhale out through the
mouth.
One more just like that.
Inhale in through the nostrils and exhale
out, don't be shy, out of the mouth.
Awesome.
Feels awesome.
Great.
Widen the knees.
Turn the fingertips in towards your center
and we're just going to stretch the arms here
a little bit, pressing into all ten knuckles.
You can practice a lion's breath here if you're
feeling the pranayama today, inhaling in through
the nostrils and same thing, exhaling out
through the mouth, this time drawing the tongue
down and the gaze up.
Cool.
Then we'll slowly release, Walk the knees
back in.
And so day 25.
So now we're going to begin to either transition
straight to shivasana or I'd love for you
to explore a little freestyle.
So depending on the amount of energy you have
today, you might come up onto your toes, plant
your palms, and work on bakasana.
Maybe you are working on a crow practice,
lifting one toe and then the other.
Maybe you pause and you're like, "I'd love
to learn that" and you hop on over to the
Foundations of Crow Pose video for a little
fun.
Same thing with an inversion.
Maybe you want to work on a headstand today
or a shoulder stand, so moving over to the
Foundation of Yoga, or if you're already practicing
those in your practice, you might begin to
just work on a little bit of prep and then
play with that here.
If you were enjoying the happy hip openers
of yesteryear, then you might shift forward
and come into a one legged pigeon, mindfully,
of course, breathing, using the sound of your
breath to stay focused in on the sensations.
And then of course, just make sure you repeat
on the other side.
So I'd love to just offer this up to you right
now, a little play time at the end of your
practice.
Again, I think this is going to inspire you
to continue to do this after our thirty days,
so we want to start that now, on day twenty
five.
If you're tired, if time is short, then you
might just head straight to shavasana, like
me, and begin to get settled in for a little
relaxation, maybe coming into a reclined twist
or whatever feels good, letting the weight
of the body begin to relax and settle and
really just focusing on the breath, maybe
coming into even a meditation pose over the
shavasana is always a good idea too, so just
a nice little moment of stillness.
So I'm really proud of you guys.
I'm really honored to be here on day twenty
five with you, and I will see you tomorrow.
Stick with it, day twenty six.
Namaste.
Enjoy your play time or your relaxation.
Take good care.