WEBVTT 00:00:00.030 --> 00:00:01.949 hey guys welcome to 30 days of yoga with 00:00:01.949 --> 00:00:04.110 Adriene I'm Adriene and today we have a 00:00:04.110 --> 00:00:06.299 swift and fun dancing warrior practice 00:00:06.299 --> 00:00:09.030 for you it's day 25 doing awesome guys 00:00:09.030 --> 00:00:16.830 let's go alright my friends today we're 00:00:16.830 --> 00:00:19.680 going to begin with a little cat-cow so 00:00:19.680 --> 00:00:22.920 a little spinal flex to warm it up go 00:00:22.920 --> 00:00:25.470 ahead and come onto all fours find your 00:00:25.470 --> 00:00:27.449 breath let's make the most of our 00:00:27.449 --> 00:00:30.480 practice today day 25 it's a short 00:00:30.480 --> 00:00:32.340 practice we're gonna move nice and Swift 00:00:32.340 --> 00:00:34.350 so take breaks when you need to and 00:00:34.350 --> 00:00:38.280 we'll begin by warming up the spine with 00:00:38.280 --> 00:00:43.890 a little cat-cow smile you got this you 00:00:43.890 --> 00:00:45.840 made it to your mat really the hard part 00:00:45.840 --> 00:00:48.809 is over so let's just rock out together 00:00:48.809 --> 00:00:54.480 here and breathe and today's practice is 00:00:54.480 --> 00:00:56.039 like a little dance a little dancing 00:00:56.039 --> 00:00:58.620 warrior sequence so we're just going to 00:00:58.620 --> 00:00:59.969 do a little dance together and then 00:00:59.969 --> 00:01:02.039 we'll continue on with the day you guys 00:01:02.039 --> 00:01:04.290 are doing awesome starting with a little 00:01:04.290 --> 00:01:07.320 cat-cow connecting to the breath maybe 00:01:07.320 --> 00:01:14.760 closing your eyes you know what to do 00:01:14.760 --> 00:01:18.360 here checking in with the body and the 00:01:18.360 --> 00:01:25.950 breath and then curling the toes under 00:01:25.950 --> 00:01:27.600 whenever you're ready we'll walk the 00:01:27.600 --> 00:01:29.820 palms forward just a hair find that 00:01:29.820 --> 00:01:32.100 spiral on the shoulders and let's lift 00:01:32.100 --> 00:01:34.229 those sit bones up towards the sky bend 00:01:34.229 --> 00:01:37.290 the knees pedal it out and don't decide 00:01:37.290 --> 00:01:42.210 where it ends here moving in a way that 00:01:42.210 --> 00:01:44.100 feels good for you today stretching it 00:01:44.100 --> 00:01:48.630 out just committing to the practice then 00:01:48.630 --> 00:01:50.340 we'll take a slow walk up towards the 00:01:50.340 --> 00:01:53.159 front edge together we'll land in 00:01:53.159 --> 00:01:56.040 Boonton asana extended forward fold keep 00:01:56.040 --> 00:01:59.329 the knees bent as generously as you like 00:01:59.329 --> 00:02:03.910 deep breath in Long breath out 00:02:03.910 --> 00:02:10.008 and slowly we're gonna roll it up enjoy 00:02:10.008 --> 00:02:12.140 the smooth this time for yourself 00:02:12.140 --> 00:02:21.320 nice and slow coming up to Mountain Pose 00:02:21.320 --> 00:02:25.640 we stand up nice and tall smile and on 00:02:25.640 --> 00:02:28.550 an inhale reach it up fingertips kiss up 00:02:28.550 --> 00:02:32.150 and overhead full body stretch here take 00:02:32.150 --> 00:02:33.740 a second to just work out the kinks you 00:02:33.740 --> 00:02:35.990 might sway a little side to side you 00:02:35.990 --> 00:02:38.270 might find a softness in the knees maybe 00:02:38.270 --> 00:02:41.120 even a slight backbend so we do a little 00:02:41.120 --> 00:02:46.880 organic movement here and then we'll 00:02:46.880 --> 00:02:49.490 release the fingertips down interlace 00:02:49.490 --> 00:02:51.530 and the same thing here a little organic 00:02:51.530 --> 00:02:55.370 movement opening the chest opening the 00:02:55.370 --> 00:02:59.120 shoulders smile this is what yoga is all 00:02:59.120 --> 00:03:04.280 about finding what feels good and you 00:03:04.280 --> 00:03:06.170 can do this on your map you can also do 00:03:06.170 --> 00:03:11.959 this off your mat any time great then 00:03:11.959 --> 00:03:14.030 we'll release the fingertips and inhale 00:03:14.030 --> 00:03:15.890 reach em high fingertips kiss up 00:03:15.890 --> 00:03:18.290 overhead one more time and exhale 00:03:18.290 --> 00:03:22.670 forward fold inhale lift to your flat 00:03:22.670 --> 00:03:26.769 back position an exhale soften and bow 00:03:26.769 --> 00:03:29.780 plant the palms step or hop it back to 00:03:29.780 --> 00:03:30.380 plank 00:03:30.380 --> 00:03:32.750 take your time then lower the knees 00:03:32.750 --> 00:03:35.150 slowly lower all the way down to your 00:03:35.150 --> 00:03:37.940 belly or keep the knees lifted slowly 00:03:37.940 --> 00:03:40.660 lower all the way down to your belly 00:03:40.660 --> 00:03:42.769 inhale press into the tops of the feet 00:03:42.769 --> 00:03:46.580 lift up Cobra exhale forehead kisses the 00:03:46.580 --> 00:03:50.750 mat inhale press into your palms lift up 00:03:50.750 --> 00:03:55.040 Cobra exhale release one more inhale 00:03:55.040 --> 00:03:56.900 press into everything that is touching 00:03:56.900 --> 00:04:00.470 the mat and lift up Cobra and exhale 00:04:00.470 --> 00:04:02.780 release awesome work curl the toes under 00:04:02.780 --> 00:04:05.989 press up to all fours or plank that top 00:04:05.989 --> 00:04:08.480 of a push-up position and then we'll 00:04:08.480 --> 00:04:11.180 send it back downward facing dog great 00:04:11.180 --> 00:04:14.000 work my friends deep breath in Long 00:04:14.000 --> 00:04:16.180 breath out bend the knees look forward 00:04:16.180 --> 00:04:17.250 inhaling 00:04:17.250 --> 00:04:18.988 exhale float towards the front edge of 00:04:18.988 --> 00:04:23.070 your mat or walk inhale lift to flat 00:04:23.070 --> 00:04:27.590 back exhale forward fold 00:04:27.590 --> 00:04:31.650 inhale halfway lift and exhale release 00:04:31.650 --> 00:04:34.140 press into your feet reach it all the 00:04:34.140 --> 00:04:37.670 way up full body experience full breath 00:04:37.670 --> 00:04:42.110 and exhale hands together at the heart 00:04:42.110 --> 00:04:45.570 or maybe you ran the fingertips down so 00:04:45.570 --> 00:04:47.130 I'm really trying to give you a little 00:04:47.130 --> 00:04:49.950 freedom to make it your own here and our 00:04:49.950 --> 00:04:52.080 last ever all the time but especially 00:04:52.080 --> 00:04:54.240 here as we come to the end so that when 00:04:54.240 --> 00:04:55.890 your thirty days are over you can kind 00:04:55.890 --> 00:04:57.870 of feel empowered to do your own thing 00:04:57.870 --> 00:05:02.040 okay so maybe that's shoulder rolls neck 00:05:02.040 --> 00:05:04.860 rolls wrist rolls pausing the video to 00:05:04.860 --> 00:05:07.020 do something more you know 00:05:07.020 --> 00:05:11.880 find what feels good hmm and when you 00:05:11.880 --> 00:05:14.430 feel satisfied let's inhale reach it up 00:05:14.430 --> 00:05:18.060 fingertips kiss up and overhead on an 00:05:18.060 --> 00:05:21.960 exhale diving forward on an inhale 00:05:21.960 --> 00:05:23.100 halfway lift 00:05:23.100 --> 00:05:26.240 beautiful long neck and exhale release 00:05:26.240 --> 00:05:28.830 cool step or hop it back to plank once 00:05:28.830 --> 00:05:31.080 again the same thing as before you can 00:05:31.080 --> 00:05:32.520 lower the knees or you can keep the 00:05:32.520 --> 00:05:33.840 knees lifted as you shift your weight 00:05:33.840 --> 00:05:36.840 forward and practice chaturanga or maybe 00:05:36.840 --> 00:05:38.130 you lower all the way to the belly for 00:05:38.130 --> 00:05:41.250 Cobra again inhale to Cobra or upward 00:05:41.250 --> 00:05:43.050 facing dog lift the backs of the legs 00:05:43.050 --> 00:05:45.060 open your chest press into all ten 00:05:45.060 --> 00:05:47.190 knuckles and then exhale everyone 00:05:47.190 --> 00:05:50.190 downward facing dog in down dog we're 00:05:50.190 --> 00:05:52.320 gonna drop the left heel and slide the 00:05:52.320 --> 00:05:54.900 right leg up you can take a second here 00:05:54.900 --> 00:05:57.990 to open up through that hip maybe draw a 00:05:57.990 --> 00:06:00.210 couple circles whatever feels good and 00:06:00.210 --> 00:06:02.460 then we'll send that right foot all the 00:06:02.460 --> 00:06:04.530 way up and into our lunge go ahead and 00:06:04.530 --> 00:06:06.270 pivot on the back foot and we're gonna 00:06:06.270 --> 00:06:09.840 rise up into warrior one strong legs I 00:06:09.840 --> 00:06:12.350 inhale reach the fingertips up smile 00:06:12.350 --> 00:06:15.330 then exhale dial your heart towards the 00:06:15.330 --> 00:06:17.310 left side of your mat come into warrior 00:06:17.310 --> 00:06:18.660 two you might even widen your stance 00:06:18.660 --> 00:06:22.650 here as you grow your practice breathe 00:06:22.650 --> 00:06:25.470 deep engage then we're going to inhale 00:06:25.470 --> 00:06:27.090 keep the front knee bent as you reach 00:06:27.090 --> 00:06:29.990 forward up and back peaceful warrior 00:06:29.990 --> 00:06:31.139 X 00:06:31.139 --> 00:06:34.680 fail back to warrior two beautiful now 00:06:34.680 --> 00:06:38.180 straighten that front leg tilt hip 00:06:38.180 --> 00:06:40.439 points excuse me sit bones back and 00:06:40.439 --> 00:06:42.949 we're gonna tilt forward tricking asana 00:06:42.949 --> 00:06:47.999 inhale in and exhale bend that front 00:06:47.999 --> 00:06:49.909 knee knee back to warrior two 00:06:49.909 --> 00:06:52.560 cool drop the left fingertips down to 00:06:52.560 --> 00:06:55.110 come up warrior dance here as we inhale 00:06:55.110 --> 00:06:58.259 high lunge open your heart and exhale 00:06:58.259 --> 00:06:59.879 open the chest and shoulders as you 00:06:59.879 --> 00:07:01.039 release down 00:07:01.039 --> 00:07:03.419 take a rest to your knees on the ground 00:07:03.419 --> 00:07:06.479 sit bones back or we move through a 00:07:06.479 --> 00:07:16.710 vinyasa if you're in Child's Pose make 00:07:16.710 --> 00:07:18.240 your way back to downward facing dog 00:07:18.240 --> 00:07:19.560 we're going to do the same little 00:07:19.560 --> 00:07:21.810 warrior dance on the other side so drop 00:07:21.810 --> 00:07:23.460 the right heel inhale lift the left leg 00:07:23.460 --> 00:07:25.589 high take a second here to work out the 00:07:25.589 --> 00:07:30.180 kinks stretch just explore your body and 00:07:30.180 --> 00:07:32.189 slowly we'll step the left foot up into 00:07:32.189 --> 00:07:35.400 our lunge pivot on that right foot press 00:07:35.400 --> 00:07:36.599 into the outer edge of that back foot 00:07:36.599 --> 00:07:38.789 bend your front knee and we rise up 00:07:38.789 --> 00:07:41.879 warrior one full breath here relax your 00:07:41.879 --> 00:07:45.389 shoulders enjoy and then on an exhale 00:07:45.389 --> 00:07:48.509 let's open out warrior two full body 00:07:48.509 --> 00:07:53.069 experience nice and strong then inhale 00:07:53.069 --> 00:07:55.139 sink deep into that front knee tailbone 00:07:55.139 --> 00:07:58.020 lengthens down reach forward up and back 00:07:58.020 --> 00:08:02.969 peaceful warrior you got this breathing 00:08:02.969 --> 00:08:06.319 deep exhale back to warrior two 00:08:06.319 --> 00:08:09.120 straighten the front leg send the sit 00:08:09.120 --> 00:08:11.729 bones back tilt keep lengthen the side 00:08:11.729 --> 00:08:13.770 body coming to your triangle trichinosis 00:08:13.770 --> 00:08:18.740 onna only a breath cycle here in and out 00:08:18.740 --> 00:08:21.710 then take a nice deep breath in exhale 00:08:21.710 --> 00:08:24.529 bend that front knee back to warrior two 00:08:24.529 --> 00:08:27.960 strong legs extending energy out through 00:08:27.960 --> 00:08:30.779 the fingertips now we'll drop the right 00:08:30.779 --> 00:08:32.729 fingertips down to come up we pivot on 00:08:32.729 --> 00:08:37.458 the back foot and we inhale arms up high 00:08:37.458 --> 00:08:40.100 breathing deep here 00:08:40.100 --> 00:08:42.590 and then exhale open the chest and 00:08:42.590 --> 00:08:44.360 shoulders as you release back down to 00:08:44.360 --> 00:08:46.520 the earth awesome beautiful warrior 00:08:46.520 --> 00:08:49.250 dance my friends plant the palms step it 00:08:49.250 --> 00:08:50.900 back come to your knees take it to 00:08:50.900 --> 00:08:53.060 child's pose or vinyasa and then 00:08:53.060 --> 00:08:59.360 together we'll meet in child's pose swim 00:08:59.360 --> 00:09:01.400 the fingertips back forehead comes to 00:09:01.400 --> 00:09:04.640 the mat and we rest beautiful my friends 00:09:04.640 --> 00:09:10.220 find your breath breathe tuck your chin 00:09:10.220 --> 00:09:13.240 into your chest slowly roll up 00:09:13.240 --> 00:09:16.160 palms come to the tops of the thighs and 00:09:16.160 --> 00:09:19.040 we lift the heart deep breath in and 00:09:19.040 --> 00:09:24.230 exhale out through the mouth one more 00:09:24.230 --> 00:09:25.970 just like that inhaling through the 00:09:25.970 --> 00:09:30.350 nostrils and exhale out don't be shy in 00:09:30.350 --> 00:09:32.590 the mouth 00:09:32.770 --> 00:09:35.990 awesome feels awesome great why did the 00:09:35.990 --> 00:09:38.390 knees mm-hmm turn the fingertips in 00:09:38.390 --> 00:09:41.210 towards your Center and we're just gonna 00:09:41.210 --> 00:09:42.820 stretch the arms here a little bit 00:09:42.820 --> 00:09:45.290 pressing into all ten knuckles you can 00:09:45.290 --> 00:09:47.090 practice a lion's breath here if you're 00:09:47.090 --> 00:09:50.030 feeling the pranayama today inhaling in 00:09:50.030 --> 00:09:52.070 through the nostrils and the same thing 00:09:52.070 --> 00:09:53.570 exhaling out through the mouth this time 00:09:53.570 --> 00:09:57.640 drawing the tongue down and the gaze up 00:10:00.100 --> 00:10:03.830 cool a little slowly release walk the 00:10:03.830 --> 00:10:08.450 knees back in and so day 25 so now we're 00:10:08.450 --> 00:10:10.100 gonna begin to either transition 00:10:10.100 --> 00:10:13.520 straight to shavasana or I'd love for 00:10:13.520 --> 00:10:16.460 you to explore a little freestyle so 00:10:16.460 --> 00:10:17.870 depending on the amount of energy you 00:10:17.870 --> 00:10:22.310 have today you might come up onto your 00:10:22.310 --> 00:10:24.650 toes plant your palms and work on 00:10:24.650 --> 00:10:27.200 bakasana maybe you are working on a crow 00:10:27.200 --> 00:10:30.170 practice lifting one toe and then the 00:10:30.170 --> 00:10:30.710 other 00:10:30.710 --> 00:10:32.510 maybe you pause and you're like I'd love 00:10:32.510 --> 00:10:34.460 to learn that and you hop on over to the 00:10:34.460 --> 00:10:37.220 foundations of crow pose video for a 00:10:37.220 --> 00:10:40.160 little fun same thing with an inversion 00:10:40.160 --> 00:10:42.350 maybe you want to work on a headstand 00:10:42.350 --> 00:10:45.140 today or a shoulder stand so moving over 00:10:45.140 --> 00:10:47.390 to the foundations of yoga or if you're 00:10:47.390 --> 00:10:48.970 earning and 00:10:48.970 --> 00:10:50.740 seeing those in your in your practice 00:10:50.740 --> 00:10:53.620 you might begin to just work on a little 00:10:53.620 --> 00:10:55.920 bit of prep and then play with that here 00:10:55.920 --> 00:10:59.319 if you were enjoying the hips happy hip 00:10:59.319 --> 00:11:02.379 openers of yesterday of yesteryear then 00:11:02.379 --> 00:11:05.290 you might shift forward and to come into 00:11:05.290 --> 00:11:08.439 a one-legged pigeon mindfully of course 00:11:08.439 --> 00:11:11.110 breathing using the sound of your breath 00:11:11.110 --> 00:11:14.079 to stay focused in on the sensations and 00:11:14.079 --> 00:11:15.550 then of course just make sure you repeat 00:11:15.550 --> 00:11:18.310 on the other side so I'd love to just 00:11:18.310 --> 00:11:19.959 offer this up to you right now a little 00:11:19.959 --> 00:11:22.230 playtime at the end of your practice 00:11:22.230 --> 00:11:26.379 again I think this is going to inspire 00:11:26.379 --> 00:11:29.379 you to continue to do this after our 30 00:11:29.379 --> 00:11:30.819 days we want to start that now and day 00:11:30.819 --> 00:11:34.300 25 if you're tired if time is short then 00:11:34.300 --> 00:11:35.379 you might just head straight to 00:11:35.379 --> 00:11:41.199 shavasana like me and I begin to get 00:11:41.199 --> 00:11:43.899 settled in for a little relaxation maybe 00:11:43.899 --> 00:11:47.139 coming into a reclined twist or whatever 00:11:47.139 --> 00:11:49.720 feels good letting the weight of the 00:11:49.720 --> 00:11:53.040 body begin to relax and settle and 00:11:53.040 --> 00:11:57.600 really just focusing on the breath maybe 00:11:57.600 --> 00:12:00.550 coming into even a meditation pose over 00:12:00.550 --> 00:12:03.220 this shavasana is always a good idea to 00:12:03.220 --> 00:12:07.800 use this nice little moment of stillness 00:12:07.800 --> 00:12:09.850 so I'm really proud of you guys I'm 00:12:09.850 --> 00:12:11.860 really honored to be here day 25 with 00:12:11.860 --> 00:12:13.750 you and I will see you tomorrow stick 00:12:13.750 --> 00:12:17.019 with it day 26 namaste enjoy your play 00:12:17.019 --> 00:12:20.069 time or your relaxation 00:12:26.610 --> 00:12:36.700 [Music]