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. . .
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.