Hello my sweet friends from all over the world, welcome to 30 Days of Yoga With
Adrienne.
I'm Adrienne and it's day 29.
Let's hop to it.
Okay, so now we're going to begin standing with the palms together at the heart.
So get situated on your mat.
Anywhere on your mat, you can go crazy.
You don't have to be at the front of your mat and we're
going to draw the palms together in Anjali Mudra at the heart.
Stand up nice and tall, smile and then take your gaze from
the video and draw it down just pass your fingertips.
Tuck your chin to your chest so you lengthen through the back of the
neck and then close your eyelids.
Maybe you can feel a little tension in the
shoulders or some heaviness in the heart.
See if you can soften the brows, so soften.
. . Soften the area between the two eyebrows and then relax your jaw as
well.
And just take a moment here of peace here at day 29.
My lucky number.
And find your breath.
Your breath supports you on this journey and beyond so let's connect
with nice full breath in and a nice long breath out.
Again, nice full breath in and then exhale release.
Reconnect to your intention here, maybe why you started this
30 day experience, maybe you've missed stays me, you've done everyday, maybe
you've done more than just these videos every day, whatever has happened reconnect
here right now.
Then take your intention honoring the power of word and the power of thought.
Take it with you into this next gestures as we breath in and exhale, lift the
heart, interlace the fingertips behind the tailbone and open the chest, open your
heart, open your mind and open your eyes.
Take a deep breath in and on an exhale bend your knees generously, belly comes to
the tops of the thighs and we release forward seeing what is on the plate here
today.
Breath deep, making any sound you want, take that sense of wonder from
yesterday and keep exploring.
Big breath in and on your big breath out, we'll
release the fingertips and come into forward full.
Toes pointing forward, we release the fingertips to the earth of the
palms to the mat or maybe elbows come, excuse me hands come to the elbows and we
rock a little side to side.
Then slowly we'll inhale, lift up to flat back position and on an exhale slide it
down.
Step the right foot back into your lunge, inhale, open your heart, look
forward, exhale, lower the back knee.
Inhale, reach the fingertips up towards the sky and exhale bend the elbows cactus
arms as you sink deep here.
Inhale, reaching up and exhale bending the elbow.
Maybe shifting the weight to the hips forward.
So you also don't have to move the hips here.
You can just move your arms.
Inhale, reach up, exhale opening the heart, the chest, cactus arms are to log
pose arms as we open the heart.
Deep breath in, open your heart and exhale
release.
Come back to that low lunge, lift the back knee up and we'll step the back
foot up to meet the front forward full.
Switching legs, step the left toes back, inhale loop the shoulders.
Heart radiates forward, breath into that left hip crease
strong and then we'll lower the back knee and you inhale, reach the arms up.
Find that hugging into the mid line and then
exhale bending the elbows open your heart.
Inhale, reach it up and exhale bend the elbow, open your heart, your chest.
Stay true to your integrity so a nice alignment
here as we inhale.
One more time reach up and exhale, bend the elbows, open your
heart, your chest.
Great, release down.
We'll bring the right knee to meet the left and we'll drop the elbows and then
we'll walk the knees back nice and slow bringing the heart to the earth resting
the forehead on the mat.
Again if the shoulders are pinching give yourself a
little bit of space.
You can do that, you are in charge.
So here we melt the heart down, we find a little bit of the length
in the lower back body as we walk the pelvis us towards the sky.
You might find a gentle sway back and forth.
And for me this is where I just truly take a moment
for myself and breath deep and surrender to the bigger picture.
Surrender to that which is greater and for me this is a
moment where I just kind of really connect to yoga and a bow, to the beloved.
My practice is a service to the big picture.
So to each his own, right?
But we just go a little bit deeper that this all ears our
heart open our shoulder open our.
. . Connecting.
And then I'll press into my fingertips to
come up nice and slow shifting pressing into the elbows, come up and then coming
back to all fours.
Take a couple of cat-cows here.
Strong emphasis on this arching of the spine after that heart to
earth pose.
You may want to hover there a little bit longer.
And then when you are satisfied curl the toes under, walk the palms out a hair and
send it up downward facing dog.
Take a deep breath in here and exhale out through
the mouth as you pedal it out.
Then drop the left heel as you inhale, lift the
right leg high, toes down, exhale squeezing that right knee all the way up
in towards your heart, nose to knee and then we'll step it up into our lunge.
High lunge here as we reach the fingertips
behind the ears maybe to come up here having a little fun as we spike that heel
back.
Pull the right hip crease and we inhale in, exhale, bend the elbows left to
right, open your heart, your chest, sink a little deeper maybe.
Inhale, reach it up strong legs, exhale, bend the knees.
We can always practice this with the knee
down again and one more time inhale and exhale, bend the elbows, open your heart.
Awesome, hands come to the waistline here and I'm going to slowly pivot on my back
foot, turn the right toes in.
Now both toes as in just slightly.
I'm pressing the outer edges of the feet and I inhale, open
my heart and my chest as is that superhero pose here and exhale wide going forward
fold down, here you go.
Great, fingertips come to the mat here.
You might walk your palms in line with the arches of the feet.
If you've been through the empower program with me or your further along in your
practice that you want to practice a headstand here, guess what?
I'm inviting it in, hugging the elbows in, maybe you
slowly lifting up here or maybe not.
So if you're new to the practice just hang tight
and check out the headstand prep video.
Maybe we're here, maybe we're here on a block or a blanket, or maybe we were
working on headstand from here quite firm.
So wherever you are take a couple of more breaths.
And then to come out we'll slowly unravel with the fingertips coming back and then
eventually hands to the waistline and retracing our stay ups, our stay ups and
all the way back up.
Take a second to absorb your breath, close your eyes,
notice how that oxygen has shifted, how the blood flow is changing, how maybe the
energy in the room has shifted and just check in.
Relax your jaw, soften the skin of the face and keep pressing into the
outer edges of the feet drawing energy up through the arches of the feet, the inner
arches.
As we release the fingertips down, we interlace the fingertips behind the
tail once again.
Draw the knuckles down and away.
Inhale, open your chest and your heart and exhale forward fold again.
This time knuckles drawing up and over, widely
get forward fold.
We really maybe play with the length of our stance here.
Maybe the crown of the head comes to the mat
maybe we're nowhere even close to that and that's okay.
We are where we are in the moment today not locking the knees,
breathing into this beautiful and therapeutic posture or variation.
So many benefits.
Breath deep, stay ground through your feet, you got it one more breath.
To come out of the posture really pressing
the outer edges of the feet connect to your core.
Draw the knuckles down, down, down as you slowly roll up.
Release the hands, once again bring them to the
waistline and just notice how you feel.
Open your mouth.
Yoga is awesome.
You get to touch ourselves, stretch, wear comfy
clothes and we get to breath with our mouths open so just ah and we'll go.
Cool.
Then slowly we're going to turn the left toes towards the back edge of the
mat, turn the right toes in, hands reach up, we pivot on the back foot, we lift
that right heel and inhale high lunge.
Exhale, bend the elbow left to right, open your hearts and we'll inhale reach up and
exhale bend the elbows, full body experience.
One more you got this.
Vote for love, inhale reach it up and exhale
bending at the elbows opening the armpit, chest.
Awesome, inhale in and exhale.
We're going to come all the way back to our lunge.
So now you're facing the opposite end of your mat.
Hopefully we plant the palms, we slide the left toes
back, three each other on the push ups, shift your weight forward, here we go.
One, looking forward, you can always lower the knees and two and last thing, oh my
God I'm sore, three.
And then we lower the knees.
Great, we're going to shift now to come to stick pose but I'm going to flip
so that I'm seated facing the front edge, so I just do a nice easy flip.
Come to staff pose, down bassinet, pressing the
heels towards the front edge.
I roll up through the staircase of the spine and I
sit up nice and tall.
Fingertips are going to come in line with the hips or I might
walk them back a little bit to find this openness in the heart and the chest.
Firm down to the thigh bones, we're going to
take three breaths here opening the heart, opening the chest, breath deep.
Flex through your feet.
Then slowly we'll draw the left heel up, keep about a knuckles' worth of space
between your inner thigh and your heel.
I'm going to hug my left knee with my right elbow, sit up nice and tall like
just like in dap-- staff pose.
. . I'm sorry.
And we find a gentle twist here.
Pressing through that right heel, softening through the skin of the face
keeping the heart open, chest open, arm to chest and lifting up towards the hands.
Then take one more breath here.
And we'll switch, so come to dandasana first so you
can find that strong integrity in that left leg and then slide the right heel up
and we find our twist.
Gently releasing back to the center soles of the feet come to the mat, we walk the
palms forward for a couple of different options.
So I can come into my garland pose variation or I can come for a little
bakasana practice.
So palms come down, I walk the toes together and I might just
start by rocking trying to draw my knees up towards my armpit chest keeping the
heart open the chest, open I might rock a little front and back keeping the gaze
forward.
Maybe I lift one toe and maybe I lift the other.
Maybe I'm just in my squat and save this core practice for another
day, or maybe I come into crow with the breath nice and slow.
Pressing in all 10 knuckles.
And then after a little play time we'll move, find my crow or squat back to seated
and we'll roll all the way onto the back and release the fingertips behind the head
when you arrive.
Hug your knees into your chest, inhale in as you exhale send your right leg out,
draw your right elbow towards your left knee.
Lift your heart and we're going to switch coming through center really slow
and sending it to the other side.
Yogi bicycles into the center, elbows wide and
right elbow to the left knee and then switch left elbow to right knee and in
your own time here moving, checking in with your center following your breath
with the movement.
Really finding a synchronicity here if you can.
Resist the urge to just kind of blast through it.
Then when you feel satisfied release the head, grab the ankles, soles and feet up
towards the sky.
Maybe you grab the outer arches or the inner arches here for a
little happy baby lengthening the tailbone down, maybe straightening the legs, maybe
finding a little movement back and forth and then it's all you baby.
Maybe you head into a shoulder stand here or a plough.
Maybe you head into a recline twist.
Maybe you change it up by taking eagle legs or garudasana legs into your recline
twist.
And once you feel set you might practice closing the eyes for this last moment or
two.
And everyone wherever you are, I encourage you to connect to your breath, this pulse,
this life force that lives inside all of us that's connecting us across the ether.
Slowly enjoying your playtime and finding what it feels good and then eventually
getting situated in your best and most beautiful shavasana.
So you can use a pillow, I'm going to grab my bolster here
today because I have it here.
I'm going to put it underneath the legs.
This is awesome.
You don't need a fancy shmancy bolster.
I can't tell you how many years I was practicing yoga at Thai.
We just got this this year really.
So you don't need a bolster, but you can roll up a towel or
blanket, put it underneath the legs and you can connect to that sense of wonder
and you know we all want tone muscles, but this shavasana is just as important not
only it is. . .you know, it has lots of benefits that we can read about later, but
you know this is a precious moment to us is all I'm saying.
So set it up, take the time to set it up, yummy if you like and
then rest.
It's like when we were kids and we made forts.
We enjoy building them and then we sit in them and enjoy them.
So find a place where you can rest, give
thanks and really notice what it feels like to be alive today on day 29.
Rock on my friends, take good care, see you
tomorrow.
It's going to be fun, got a good surprise in store for you.
Namaste.