what's up, everyone? welcome to 30 days ofyoga with adriene. i'm adriene, and i'm super excited. it's day one, y'all. let's get started. all right, my friends. today, we're goingto begin in a nice, comfortable, seated posture, sudassana, with one foot in front of the other.so just to stay on the same page, let's draw the left heel in towards your center, andthen the right leg comes in to follow. you can use a blanket or a block or a pillow.even a book sometimes is nice to lift the hips up, if you feel like you're getting trappedin this mr. burns posture here. so take a quick second to get settled in ina nice comfortable seat, one foot in front of the other. make sure everything's situated,and then when you're ready, sit up nice and
tall. see if you can align your head overyour heart, your heart over your pelvis. you might take your fingers and touch yourbooty and move the fleshy part of the buttocks aside. you might fix your hair here. justdo all those little things, so that we can come to a nice, still place as we begin ourchallenge. nice and slow, settling in, easing into it, and really choosing to stay present.so i like to call it getting your money's worth. so we're going to get a workout. we're going to commit to 30 days of practicetogether. we're going to stretch the body, tone the muscles, deepen the breath. but beyondthat, we're going to listen. we're really going to use this opportunity to come intoa different type of presence, maybe learn
something new about yourself. so today's practice is focused on that. soyou sit up nice and tall. take a second to close the eyes, relax your shoulders down,and just notice how you feel. notice, perhaps, the tendency to want to move quickly to thenext thing. we got 30 days. we can take it nice and slow and really set ourselves upfor a nice experience that feels good. bring your awareness or your attention toyour breath and just notice it. you might begin to deepen the breath, play with it here,seeing if you can extend the inhale, make it a little bit longer, and extend the exhale. stick with your breath as we begin to movethe body and shape-shift in and out of different
poses. remember, the breath is energy. yousend breath to the tight places. use the tool of your pranayama or your breath to stay focusedand really be honest with yourself about how you feel each day and each time you come tothe mat. oh, and also, let's have some fun. dropping the chin to the chest, we'll beginto draw circles with the nose, one way and then the other, and then reversing your circle.back and forth, kind of dropping into this moment for yourself. then we'll bring thehead back to center stillness and draw the palms together at the heart. deep breath inas you lift the sternum up, thumbs, hearts coming together. you only have one heart,i guess, heart. we'll take a deep, deep breath in throughthe nose here. this time, go ahead and let
it out through the mouth, exhale. again, justlike that, deep breath in thorough the nostrils. sit up nice and tall and exhale out throughthe mouth. make some noise. now we'll interlace the fingertips. keep breathingdeep as you press the palms forward, shoulders relaxed, drop down, and then we send the palmsup and back. nice and easy organic movement here. the knees are going to want to fly up,and we're gonna ground down through the tops of the thighs, committing to a full body experienceas you lift and lengthen up through the side body and keep playing with your breath. we teeter-totter back and forth here. stretchit out. notice that the shoulders are starting to rise up. see if you can keep the shouldersrelaxed, heart lifted. arms may begin to get
tired here, especially if you're new to thepractice. stick with it. find ease. use your breath to keep it together. just kidding. inhale, back to center we go. this time, carvea line with your nose all the way up. so rather than just looking up, kind of crunching theback of the neck, just really mindful activity as we carve a line with the nose. look up.one more breath here, and then on an exhale, we break free. fingertips rain down. awesome. plant the left palm into the earth. inhale,reach right fingertips up and over side body stretch. again, work on creating a full bodyexperience as we ease into the practice. so for me, that means really paying attentionto, yes, the side body stretch, but also grounding
down through the legs and maintaining thatextension through the crown. you might find a little pulse here. you might spiral yourheart up towards the sky. make it your own here. deep breath in. then exhale swiftly up andthrough center, and we take it to the other side. right palm to the earth. left fingertipsreach up and over. same thing. stretch it out. ease into it. great. one more breathhere. you might spiral your heart up towards the sky, and then on an exhale, we bring itback to center. from here, we're going to walk the fingertipsbehind us. i'm gonna turn to the side so you can see this. walking them behind, pinkiesmight come close or, again, if the shoulders
are really tight, give yourself some space.you can keep it nice and easy today. so i walk the fingertips back. we sit up niceand tall. imagine lifting up through the armpit, chest here. so we're lifting up through thisarea of the body and opening the heart, the chest. close your eyes. find your breath. when you get bored, or your mind begins towander, come back to that sweet inhale. exhale out through the mouth whenever you need tolet go a little bit or find a little inspiration. then slowly we'll soften through the elbowsand walk the fingertips all the way around and forward. so nice and easy, we walk thepalms forward. to each his own here. so you might end up here on the palms, really pressingthe sit bones into the earth again. full body
experience, really expanding the awarenessthroughout the legs, the hips, making sure i'm still mindful of the shoulders. for me,that awareness is really an act of self love. i'm considering all parts. hey-o! first hey-oof the challenge. okay. so you might stay up here on your palms.you might already be way past me and on the forearms. if not, this gives you somethingto look forward to. no worries, just be here in the moment. another option is to maybesend the fingertips all the way out and begin to relax the weight of the head over. you might find a soft sway back and forth.and again, the sit bones are going to want to roll up here to compensate. see if youcan stay grounded. maybe a forehead underneath
a block . . . hello. a block underneath theforehead. maybe even we bubblegum the fists here for a little support. breathe into your right hip. find that breath.then press into the sit bones. press up into your palms. we're going to walk the fingertips,spider fingers, as we say in kids yoga, over towards the right. don't crank it. keep iteasy. remember, find ease as we ease into the practice. i brush away dog hair. so professional. deep breath in here. keep a nice extensionthrough the crown, breathing into the left side body, pressing the sit bones back. thenwe walk it through center and take it to the left. same thing. so again, those hips aregoing to want to come up. we stay pressing
into the sit bones, shoulders relaxed, reallymindful through the neck. deep breath in. follow your exhale as youunravel back to center, and then we're going to switch the legs here. so right heel comesin, left leg comes out. we draw the palms together at the heart. once again, inhale,sternum to thumbs. exhale. relax the elbows down. just notice how your legs feel sometimes.this side can be a little bit different, feel a little foreign. we'll interlace the fingertips. sit up niceand tall. press the palms. actually let's interlace the opposite direction this time,so opposite thumb on top, a little yoga for the brain as we begin. we press the palms.oh, yeah, that feels weird. forward, up, and
back once again. and same thing, just a little organic movement.yes, to stretch the side body. yes, to bring awareness into the spine, but really to setthe tone for our practice and our challenge that you're in charge. it's more than modifyingup or down. it's really about listening, being present, easing into it, being honest. also,it gives you the freedom to move how you want to move. find what feels good. inhale. carvea line with your nose. look up and exhale. rain it down. great. this time, we walk the fingertips togetherjust like before. this time, we're going to inhale, lift the heart, and exhale. draw aline with the nose past the right shoulder.
if you've practiced with me before, you knowi love this move. imagine receiving a little kiss on the neck. this is a little hygienefor the neck and shoulders. so it might seem like you're not doing a lot,but we're drawing the shoulder blades down. we're opening the chest, lifting up throughthe ribcage, and keeping an extension in the crown of the head. breathe into the left sideof the neck. then on an exhale, this should feel really yummy, as you drop the chin intothe chest, breathe into the back of the neck. oh, yeah. then take it to the other side. so we find a softness here, even in this shape.we relax the shoulders down. imagine someone kissing you on this side of your neck. it'sgetting steamy in here already. inhale in,
extend, extend, and exhale chin-to-chest forone more breath. this time, you can really draw your nose to your navel. then we liftup through the crown of the head. take a deep breath in. smile or turn on that inner smile.then we release, walking the fingertips forward, same thing. palms come to the earth and feel this hipout. so you might find a gentle sway. again, coming onto the forearms might be an optionor maybe all the way down, breathing into the outer edge of that left hip, noticinghow the sit bones want to peel up, and the pelvis wants to rock, but we keep it groundedand strong. couple more breaths here. nice, strong awareness throughout the whole body.
you press into the palms to slowly releaseand come up. this time, we're going to take the fingertips, spider fingers all the wayto the left. so again, there is a tendency to want to crank here and do the yoga pose,and i just ask you, invite you to ease up. we have 30 days. this is our first day. we'regoing to stretch it out, take a little stock, get settled in. so nice, gentle twists tothe left, and then we'll release, take it through center and take it to the right. breathenice, long, smooth, deep breaths. then gently release back to center. also, flip your palms up, sit up nice andtall. take a look at your hands. spread them wide. we're going to commit to a nice, strongawareness through the hands as we come forward
and up into tabletop position. so take thisfocus of the hands with you as we come gently onto all fours. so we draw the wrists underneath the shoulders,my friends, knees directly underneath the hips. press into the tops of the feet. takethat focus of the hands with you as you press away from your mat. so fingers are going towant to do what they naturally do, and we're going to really expand awareness, buildinga strong foundation here on day one. we press away from the earth. draw the navelup towards the spine. relax your shoulders, draw them away from the ears. so really mindfulin the head and neck. tendency here is for the neck to kind of collapse, but remember,the neck is a nice, long, beautiful extension
of your spine. cool. take a deep breath in here. press onto thetops of the feet. don't panic. we're going to lift the knees, let them hover just fora second here. i like to do this one to just bring a little kick-start to our challenge,but also to light a fire in the belly. also, when we lift the knees here, we can reallytell if we're collapsing in other places. so find that integrity. one more breath here. you might experiencea little shake, a little tremble. that's prana, the energy moving, definitely a transformativeenergy there. so one more breath, and then we release. cat cow never looked so good.
loop the shoulders, drop the belly. inhale.heart radiates forward. on the exhale, i start at the tailbone, turn it under, curl it underas i rotate the hip points. find the surrounding of the spine and release the crown of thehead to the earth. inhale. keep it nice and slow today. dropping the belly, tailbone liftsup, heart opens out. moving with the breath, exhale, curing thetailbone in, traveling up the spine until the crown of the head releases, moving atyour own pace here with your breath, doing a little energetic hygiene, getting the circulationgoing. a little spinal flex. even if we just did cat cow every day for 30 days, we'd berocking and rolling. so we begin to veer off the beaten path hereif you haven't already, shaking the hips a
little left to right, just kind of comingoff those railroad tracks, lingering in any place that feels tight or sore. might geta little freaky on me and even come forward. whoa. this is where we just begin to let loose.awesome. then we'll come back to that tabletop positionand drop the elbows where the palms are. and again, stay aware of the hands here. fingersare going to want to come in or go out, especially if the shoulders are tight. so see if youcan keep two railroad track lines here. pressing the elbows in to the earth, we walkthe knees back and melt the heart. heart to earth pose, anahata assen. one of my favorites.if the forehead comes to the earth, let it. let the pelvis rock up towards the sky. hey-o.the sit bones shine, spread left to right.
we take five nice, long, deep breaths here. notice if the toes are coming in or goingout. see if you can keep that full body awareness rocking and rolling. belly can soften here.inhale. fill the back body with air. on an exhale, release your heart. super awesomefor the shoulders. let's take one more breath then to transition, i'm going to press intoall 10 fingerprints, all 10 knuckles, press into my elbows and slowly slide on throughto the belly. oh, yeah. press into the elbows. they're right underneath the shoulders still.steel. texas. still. i press into the pubic bone, press into the tops of the feet, andi grow nice and tall here in a little sphinx pose.
so if you have to do some adjusting to findlength on the side body or in the spine, please do. self adjustments are the best. we breathehere. again, notice if you've lost awareness in the wrists and hands. keep that awareness.press away from your mat with your elbows, almost as if you're trying to tear your yogamat in half with your elbows. one more breath. we inhale in and exhale, slowly release. all right. this time, palms are going to comeunderneath the shoulders. we curl the toes under, and you know where i'm headed. right?downward -acing dog. so there's two options here. you can come to all fours first andthen peel up through the tail, or there's always the option from this posture to comestraight to plank. so you can cool it, or
you can heat it. we always have options heretogether. we'll meet in our first downward facing dog of the challenge. pedal it out. check in with your feetsies. bend the knees,and then don't forget that awareness of the palms, of the hands, spreading wide. we'lltake three more breaths here. so notice if you're just kind of holding, waiting, likeonto the next thing. try to enjoy your practice. breathe. stretch it out. i shouldn't say tryto enjoy your practice. how about we say just enjoy your practice. now we're going to go for a slow walk up towardsthe front edge. take your time. again, resist the urge to just task master here. we're goingto slowly walk up towards the front. together,
we'll meet at the head of the mat in a niceforward fold. so to each his own here. you might walk the fingertips to one side andthen the other. if you're feeling a little tight in the headand neck, you might shake the head yes and no. pay attention to your feet. toes are pointingforward, feet are hip-width apart here to start. you might clasp the elbows and rockgently, left to right. so again, setting the tone for our practice and really the tonefor the challenge that you're in charge. i encourage you to improvise, to keep searchingand exploring. try to avoid just being the yoga challenge robot here, but really be yourselfand listen to your body. when you feel satisfied, we'll release thearms. press into the feet, nice and strong.
bend the knees generously as you tuck thechin into the chest, and we begin to roll it up, nice and slow. take your time. enjoyevery move, every moment. this is our time that we've taken for ourself. so might aswell relish.r relish. loop the shoulders forward, up, and back whenyou arrive. so same thing here, when you get settled in, try not to fidget with the feettoo much, but keep that connection to the earth. loop the shoulders, draw a couple circleswith the nose, work out the kinks. oh, yeah. so we continue to deepen the breath. the morewe move the body, the more we synchronize the breath. inhale. draw the palms to yourheart. lift your sternum up to your thumbs. lift the kneecaps. draw energy up from thearches of the feet. this is our tanasana,
our mountain pose here. so we stand up niceand tall. we extend through the crown. we find this upward current of energy throughthe front body. it's like, "aaaah." then we find this sweet and almost humble groundingthrough the back body. just balance it out. then once again, just as we did before, we'regoing to interlace. notice which thumb's on top as we press the palms forward, up, andback. again, upward current of energy through the front, nice grounding through the backbody. so we press into the heels. we tuck the pelvis in, shoulder blades in, together,and down. if you want, if you need a little more side body lift, we can stretch it outhere a couple breaths. otherwise, we're holding, nice and slow, steady breath.
carve a line with your nose. slowly look up.take a deep breath in. press into your thumbs. up, up, up. then exhale. break free. fingertipsinterlace behind the tailbone. see if you can put the opposite thumb on top. it's alittle yoga for the brain. sometimes it can throw you for a loop, but we'll get the hangof it. then we draw the knuckles down and away aswe open up through the chest. this is awesome if you work at a computer or, again, you'rea little stressed out in the shoulders. deep breath in. long breath out. inhale in andexhale. we break free. inhale. reach the arms up. full body stretch. exhale. palms cometogether as we bend the knees and take it on down through the midline. forward fold.
from here, we inhale. lift to a flat backposition. palms on the tops of the thighs or the shins or fingertips on the mat. sowe have three different levels here. you can peek at the video here to see what this lookslike, because we're going to come up to them many times in our 30-day challenge. we have one, two, and a soft bend in the kneeshere for three. so you can mix and match for this flat back position, bringing lots ofintegrity into the spine. wherever you are, take a deep breath in. inflate and exhale.use your breath to release it back down. cool. fingertips come to the mat. we walk the feettogether, and we slide the right toes back into a low lunge, runner's lunge. so again,we're easing into the practice today. we're
also trying to find ease with each breath.so if you're feeling tight in a certain place, see if you can work a little energy into thatplace. so for me, it's the front of my right hipcrease. stretching. i'm pulling my left hip crease back. you might lower the back kneeas i have here for a couple breaths. you might even find a rocking motion. so just a littleplay time here in low lunge or runner's lunge. notice if you're crashing into your fingertips.see if you can keep it light and easy. then from here, we'll plant the palms, slidethe left toes back to meet the right. we come into our first plank, or maybe our second,of our challenge. we begin to find a little movement here, staying soft and easy, reallyusing the breath to stay focused. so the mind
wants to give up in a plank usually a lotfaster than the muscles do. so just stick with it here. one more breath in. as you exhaleout, we'll lower the knees, hug the elbows into the side body. you can always stay lifted in that push-upposition as we slowly lower down. elbows pull back. we come to the belly. release the legs,inhale, and lift up. [inaudible:00:24:46] or cobra. find your breath and then exhale.we release. the transition i mentioned before, you cancurl the toes up here, come to all fours, then send it up to downward facing dog. orfor more heat, press back up into that plank position, then anchor navel to spine as yousend it back.
awesome, my friends. take a deep breath inhere in downward dog, and a deep breath out. awesome. now we're going to step the rightfoot up. come into our runner's lunge. same thing here. a little play time. a little explorationas we ease in, stretching that left hip crease, pulling the right hip crease back. find alittle organic movement. stay mindful. listen to your body. then if the back knee is lifted, we'll liftit . . . excuse me. if the back knee is lowered, we'll lift it back up. take a deep breathin. let your heart radiate forward. so we kind of come out of the turtle shell here.inhale. on an exhale, softly rock that back foot up to meet the front. so you can takeas many steps as you need. it doesn't have
to be this big move. we find our forward fold. inhale. halfwaylift, your version. mix and match. exhale. slide it down. now inhale. reach the fingertipsleft to right. press into your feet, and we're going to reach all the way up towards thesky. full body stretch here as we press into all four corners of the feet. lift the kneecaps.on an exhale, we bring the hands back to the heart. awesome. soft, buoyant in the knees. we inhale. reachit up. full body stretch. exhale. hands come down through the midline. inhale. halfwaylift. long, beautiful neck. exhale. slide it down. step the right toes back. come toyour runner's lunge. this time, we inhale.
open the heart and chest. you might come upoff the fingertips here, just to check in with your core. squeeze the inner thighs tothe midline, or you might stay on your fingertips. then on an exhale, plant the palms. slidethe left toes back to plank. repeat the same move that we did before loweringthe knees, or this time, you might shift your weight forward, hug your elbows into yourside body, and slowly lower down. this time, we can either lift up to cobra, or we canslide up through into upward-facing dog. so lots of options here as we explore our dayone of vinyasa. navel to spine, we send it back, downwardfacing dog. deep breath in and deep breath out. step the right foot up, runner's lunge.same thing here. we inhale. find the lightness
in the fingertips. you might even lift thefingertips up off the ground. take a deep breath in. front knee's stacked over frontankle. exhale, release. this time, instead of rocking the back foot up to meet the front,we're going to bring the right toes back to meet the left. one more time, practicing here with the kneeslowered, or we shift our weight forward, hug the elbows into the side body, and chaturangato up-dog. so we have lots of options here. inhale. find your heart opener. then exhale.we'll lower the knees and send the sit bones back. child's pose. nice work, my friends. findyour breath. you might rock a little side
to side here, stimulating that third eye,that point of intuition. we'll take a second here to connect to our intentions. connectto your intention of the challenge, why you're committed to the 30-day practice, why you'rehere. you might draw the palms together here. walkthe elbows forward and bring them up overhead, kind of like a little namaste shark fin. soarticulating your intention here for your practice, relaxing the shoulders, reconnectingto the sound of your breath. then slowly we'll release the fingertips backdown. draw the heart up, back to all fours. then we're going to cross the left ankle overthe right here and very gently. you can use your hands to guide you. come through intoa nice seated posture. i'm going to center
myself on my mat, and you can too. drawing the palms behind the knees, i'm goingto inhale in. on an exhale, lift your feet. so we're not going into any certain kind ofboat pose here today. we're just kind of easing into this core strength and tapping into thisfull body connection. so you might rotate your ankles one way and then the other. also, it is not cheating to hold your legsup here. i think that's so silly. you can hold a good amount. look, my arm muscles areworking here. see? it's good. so we're not going into you know a boat pose here. we'rereally slowly taking every little intrinsic muscle along for our 30-day yoga ride andbeyond.
okay. so we're here. we can also, if thisis a little too much for you right away, can keep the big toes on the ground. but everyone,lift your heart. see if you can grow taller up through the sternum. then maybe you keepyour hands here, or maybe you reach your fingertips forward. we're going to take a couple breathshere. just notice where your mind goes, like if you're like [grunts], or if you can finda little ease. maybe turn the palms up, soften through thetoes. belly's working here, but so is the back body. i'm lifting my heart. so i'm notreally collapsing here, but keeping it lifted. let's do one more deep breath in, and exhale.hands come back to the thighs. then this is a fun move. we rock it back.we rock a couple times. so it feels good.
again, you can keep the hands on the backsof the legs here for a little stability. we massage the spine back and forth. you knowme. i like to keep it playful. so if you feel a little goofy, good. then we'll release itback to the earth. oh, yeah. so here, we're going to take a full body stretchas we wind it down. again, just easing and settling into the challenge. we inhale, reachthe fingertips up overhead. exhale, interlace the fingertips and create a little pillow,little neck hammock here. so you can keep the thumbs extended here or not, but i liketo do that and give myself a little massage, a little yogic massage. all right. then keep the elbows nice and wide.inhale, draw the knees up toward your heart.
scoop the tailbone up, so that lower backcan become really comfy with your mat. extend the right leg out long. inhale in. exhale.lift the head, the neck, the shoulders. kiss right elbow to left knee. deep breath in.exhale, switch. left leg out, kiss left elbow to right knee. we move back and forth here,keeping it really soft and easy breezy, resisting the urge to clench, to speed up. we'll dothat later. so you can keep it nice and soft. so lowerback's going to want to come up, and i'm going to keep my navel driving down, tailbone scoopingup. okay. just a couple more here. you totally got this. breathe. find your breath. thenwe release the soles of the feet to the ground. release the arms and slowly extend the legsout long. awesome.
take a deep breath in through your nose hereand a long exhale out through the mouth. nice. inhale. draw the right knee up. squeeze itup in towards your heart. squeeze, squeeze, squeeze. exhale, taking it over towards theleft. twist it out. we can open up through the right arm. we breathe up and down thespine. really nice, slow, stabilizing twist here before we head to shavasana. gently melt it back to center, and we switch.squeeze that left knee up towards your heart. when you're ready, find your twist. oh, yeah.gently releasing it back to center and preparing for our final and most precious posture here. sometimes this can be the most challengingposture. so again, just try to ease into it.
you can pillow the head with a blanket. youcan cover up if you're chilly. you can even roll a blanket or towel up behind the kneesto support the lower back. we'll send the arms out wide, palms face up. inhale. liftyour heart, your chest open. exhale, release. i can hear the birds chirping outside my window.it's very sweet. close your eyes. get all little wiggly movements out of the body, andthen we settle in to the corpse pose, finding stillness here. even if you're short on time,find a moment to just pause and give yourself permission to do absolutely nothing. justlet go. thank you for sharing your time, your energy,and your practice. good job. namaste.