WEBVTT 00:00:00.190 --> 00:00:01.190 Hey, everyone. 00:00:01.190 --> 00:00:02.780 Welcome to 30 of Yoga with Adriene. 00:00:02.780 --> 00:00:04.609 I'm Adriene, and it's day 24. 00:00:04.610 --> 00:00:08.980 Today we have a nice, restorative practice for the hips and so I'm going to invite you 00:00:08.980 --> 00:00:11.039 to bring a towel to the mat if you have one today. 00:00:11.039 --> 00:00:12.039 If you don't, don't worry about it. 00:00:12.039 --> 00:00:13.039 You don't need it. 00:00:13.039 --> 00:00:14.559 It's just an extra little loving thing. 00:00:14.559 --> 00:00:17.860 Okay, let's get started. 00:00:17.860 --> 00:00:21.160 All right, my friends. 00:00:21.160 --> 00:00:24.250 So we're going to begin seated today. 00:00:24.250 --> 00:00:28.730 I've invited you to bring a towel to the mat so that you can lift your hips up on that 00:00:28.730 --> 00:00:31.700 towel, like so. 00:00:31.700 --> 00:00:36.649 You can also use a yoga block or a blanket but I wanted to use a towel just to prove 00:00:36.649 --> 00:00:41.200 to you that you don't need anything fancy to prop yourself up here. 00:00:41.200 --> 00:00:46.180 Then I'm going to bring the left heel in, followed by the right, so one leg in front 00:00:46.180 --> 00:00:47.469 of the other. 00:00:47.469 --> 00:00:51.579 And you might just notice right away that your knees are kind of up towards the heavens 00:00:51.579 --> 00:00:52.579 here. 00:00:52.579 --> 00:00:56.350 And just know that mine were once here as well and in time, through breath and practice 00:00:56.350 --> 00:01:00.899 and unfolding, the body starts to respond and open up in a really lovely way and then 00:01:00.899 --> 00:01:03.420 one day your legs are just like this. 00:01:03.420 --> 00:01:07.330 I think it's worth mentioning, because sometimes you just think, "Oh, that person's flexible" 00:01:07.330 --> 00:01:12.280 or "Oh, she's a yogi," but my knees used to be all the way up here. 00:01:12.280 --> 00:01:17.330 So, it's cool to go, "Oh, I finally found it a little easier" or "I'm working towards 00:01:17.330 --> 00:01:18.470 a little easier." 00:01:18.470 --> 00:01:20.010 All right. 00:01:20.010 --> 00:01:23.840 So that said, embrace where you are today with a little support of the hips and let's 00:01:23.840 --> 00:01:30.090 sit up nice and tall, bringing the palms to rest gently on the thighs or knees or whatever 00:01:30.090 --> 00:01:32.100 feels best. 00:01:32.100 --> 00:01:33.190 Lengthen up through the crown of the head. 00:01:33.190 --> 00:01:39.450 And we're going to start by drawing soft, slow circles with the nose. 00:01:39.450 --> 00:01:41.500 You can close your eyes here. 00:01:41.500 --> 00:01:47.920 Begin to connect to your breath and find what feels good. 00:01:47.920 --> 00:01:54.350 Maybe reversing your circle, maybe drawing small circles and then allowing them to grow 00:01:54.350 --> 00:02:05.570 larger, working out any kinks, relaxing the shoulders down and drawing the shoulder blades 00:02:05.570 --> 00:02:13.970 in together and down, working to create a little bit of space here. 00:02:13.970 --> 00:02:18.130 And then nice and soft and easy, I'm going to walk my fingertips forward. 00:02:18.130 --> 00:02:21.040 Maybe I come on to the palms or maybe I just stay here. 00:02:21.040 --> 00:02:25.340 Another option is to of course drop to the forearms, as we've done before, and even relax 00:02:25.340 --> 00:02:27.670 the weight of the head down. 00:02:27.670 --> 00:02:32.369 Press your sit bones into the towel and breathe into your right hip. 00:02:32.370 --> 00:02:37.030 We're keeping it soft and sweet and short. 00:02:37.030 --> 00:02:38.390 Short and soft and sweet today. 00:02:38.390 --> 00:02:44.708 So really drop into your breath right here, right now. 00:02:44.709 --> 00:02:47.190 Breathe into the back body. 00:02:47.190 --> 00:02:54.370 To go a little deeper, you can bring the forehead all the way to the mat. 00:02:54.370 --> 00:02:55.950 So you are where you are today. 00:02:55.950 --> 00:03:01.760 Take one more deep breath in, and exhale, release. 00:03:01.760 --> 00:03:05.560 Bring the left palm to the right thigh or the right knee. 00:03:05.560 --> 00:03:10.140 Right fingertips behind, we inhale, lift and lengthen up and exhale. 00:03:10.140 --> 00:03:15.279 Find a gentle twist in the spine. 00:03:15.280 --> 00:03:19.030 Keep the eyes soft or closed here as you breathe. 00:03:19.030 --> 00:03:26.280 And then we'll melt to center and we'll switch the legs, so right heel will come in first, 00:03:26.280 --> 00:03:27.390 left foot will follow. 00:03:27.390 --> 00:03:30.010 We inhale, lift and lengthen. 00:03:30.010 --> 00:03:36.899 Find beautiful extension through the crown of the head. 00:03:36.900 --> 00:03:46.130 And then floating the fingertips forward, palms forward, keep it soft and easy breezy 00:03:46.130 --> 00:03:47.130 here today. 00:03:47.130 --> 00:03:49.880 Again, maybe we come to the forearms, maybe all the way to the forehead. 00:03:49.880 --> 00:03:52.859 Breathe into that outer edge of that left hip. 00:03:52.860 --> 00:03:57.520 You might even find a gentle sway back and forth here. 00:03:57.520 --> 00:03:58.520 Drop into the breath again. 00:03:58.520 --> 00:04:02.430 Nice, soft and short and sweet practice today. 00:04:02.430 --> 00:04:03.459 So make the most of it. 00:04:03.459 --> 00:04:06.980 A little restorative day. 00:04:06.980 --> 00:04:16.599 And working hard, sticking to it. 00:04:16.600 --> 00:04:18.488 And slowly, we'll rise up. 00:04:18.488 --> 00:04:23.909 We'll bring the right palm to the left thigh or knee and we'll find our twist here as left 00:04:23.910 --> 00:04:24.980 fingertips come behind. 00:04:24.980 --> 00:04:33.670 We sit up nice and tall and on an exhale, gentle twist. 00:04:33.670 --> 00:04:36.930 Awesome. 00:04:36.930 --> 00:04:47.450 Then we'll release back to center and we'll bring both palms to the knees now. 00:04:47.450 --> 00:04:53.650 And on an inhale, tilt the pelvis, grow long through the front body, inhale, lift your 00:04:53.650 --> 00:04:55.560 heart, open the chest. 00:04:55.560 --> 00:05:00.770 So if your heel is really digging into the perineum here, you can come to a sukhasana 00:05:00.770 --> 00:05:02.760 here and just draw the heels out. 00:05:02.760 --> 00:05:05.289 So we're going to move into a little spinal flex. 00:05:05.290 --> 00:05:09.170 So feel free to adjust the feet if you need to. 00:05:09.170 --> 00:05:13.920 Inhaling, opening up, and then exhaling, drawing the navel back, chin to chest. 00:05:13.920 --> 00:05:19.220 Catch your weight in your palms here and hold here for a couple breaths. 00:05:19.220 --> 00:05:22.853 Forehead relaxed, jaw relaxed, stretching the shoulders and back body. 00:05:22.853 --> 00:05:34.900 And then we'll continue inhaling, all the way up and exhaling, rounding the spine. 00:05:34.900 --> 00:05:40.440 So this is that sweet, sweet articulation through the spine, that exploration and that 00:05:40.440 --> 00:05:47.140 connect to the spine that we have in cacao. 00:05:47.140 --> 00:05:57.930 And we breathe, connecting to the energy, that kundalini that flows up and down. 00:05:57.930 --> 00:06:21.050 So moving in your own time, nice and slow, close your eyes. 00:06:21.050 --> 00:06:24.850 Then we'll come back up the center, stillness, beautiful. 00:06:24.850 --> 00:06:26.360 We're going to send the legs out long. 00:06:26.360 --> 00:06:30.280 So you can stay lifted up on your towel or if that is not working for you, you might 00:06:30.280 --> 00:06:32.570 bring the sit bones straight to the earth. 00:06:32.570 --> 00:06:33.810 Legs nice and wide here. 00:06:33.810 --> 00:06:38.460 I flex the feet and I use my palms to just to remind the tops of my thighs to kind of 00:06:38.460 --> 00:06:41.989 connect to the earth, firm down. 00:06:41.990 --> 00:06:44.560 Inhale, sit up nice and tall. 00:06:44.560 --> 00:06:49.270 And on an exhale, travel forwards, same thing. 00:06:49.270 --> 00:06:54.729 Palms, fingertips, elbows, or maybe relaxing the weight of the head all the way down. 00:06:54.729 --> 00:07:10.150 You might find a gentle sway back and forth, back and forth. 00:07:10.150 --> 00:07:11.719 Then press into the sit bones. 00:07:11.720 --> 00:07:14.470 Tops of the thighs firm down as we slowly roll up. 00:07:14.470 --> 00:07:17.680 Hike the left heel in towards the center line. 00:07:17.680 --> 00:07:19.100 Inhale, shift your weight. 00:07:19.100 --> 00:07:22.600 Dial your heart towards your right toes, janu sirsasana. 00:07:22.600 --> 00:07:26.120 We inhale, reach up, exhale, nose to knee. 00:07:26.120 --> 00:07:27.240 So that's the intention. 00:07:27.240 --> 00:07:30.210 If the nose comes nowhere close to the knee, who cares? 00:07:30.210 --> 00:07:31.549 Stay on your fingertips here. 00:07:31.550 --> 00:07:33.320 Pull your right hip crease back. 00:07:33.320 --> 00:07:36.880 Again, dial your heart towards your right toes. 00:07:36.880 --> 00:07:39.159 Flexing through the right foot, breathe, breathe, breathe. 00:07:39.160 --> 00:07:46.479 If you are able to go a little deeper, you might come here or here or even all the way 00:07:46.479 --> 00:07:47.479 here. 00:07:47.479 --> 00:07:56.789 If the hips are lifted, it's kind of nice, gives you just a little bit of space and support. 00:07:56.789 --> 00:07:57.849 Then press into the sit bones. 00:07:57.850 --> 00:08:00.410 Tuck your chin into your chest. 00:08:00.410 --> 00:08:01.450 Slowly roll it back up. 00:08:01.450 --> 00:08:07.310 We'll extend the left leg out, draw the right heel in, and again, dial the heart now towards 00:08:07.310 --> 00:08:10.100 the left toes, shifting the hip points as needed. 00:08:10.100 --> 00:08:16.090 So firming down through the top of that left thigh bone, I inhale, find extension, and 00:08:16.090 --> 00:08:19.260 exhale, move into my forward fold. 00:08:19.260 --> 00:08:25.300 Fingertips, palms, find a place where you can rest easy here, breathing, even finding 00:08:25.300 --> 00:08:29.920 a little bit of swaying here if it feels good. 00:08:29.920 --> 00:08:35.880 Still really brighten the left foot, finding that head to knee pose here, your version, 00:08:35.880 --> 00:08:38.849 your variation. 00:08:38.849 --> 00:08:48.270 If the leg is tight, we might even have a little lift in the knee here. 00:08:48.270 --> 00:08:51.050 Connect to your breath. 00:08:51.050 --> 00:08:52.709 And then we'll press into the sit bones. 00:08:52.710 --> 00:08:55.640 Use an exhale to slowly roll up. 00:08:55.640 --> 00:08:56.680 Grab the ankles. 00:08:56.680 --> 00:08:59.829 Soles of the feet come together as we inhale. 00:08:59.830 --> 00:09:03.270 Walk the sit bones towards the heels. 00:09:03.270 --> 00:09:05.290 Great. 00:09:05.290 --> 00:09:11.910 Stay here, plugging in with the heart, lifting the heart up, elbows drawing down. 00:09:11.910 --> 00:09:14.100 Find your breath. 00:09:14.100 --> 00:09:18.610 Another variation would be to interlace the fingertips and bring them to the toes for 00:09:18.610 --> 00:09:21.360 a little bind, a little support. 00:09:21.360 --> 00:09:26.070 And you might even take your thumbs to the arches of the feet and begin to open the feet 00:09:26.070 --> 00:09:27.070 like a book. 00:09:27.070 --> 00:09:35.339 So we have lots of variations here, maybe even a little foot massage. 00:09:35.339 --> 00:09:37.029 And then one more breath, wherever you are. 00:09:37.029 --> 00:09:39.500 Sit up nice and tall. 00:09:39.500 --> 00:09:47.681 And then on an exhale, we'll bring the palms side to side, draw the knees in, and then 00:09:47.681 --> 00:09:50.560 slowly release onto the elbows. 00:09:50.560 --> 00:09:51.739 Great. 00:09:51.740 --> 00:09:55.300 Walk the feet out about as wide as the mat, and we're just going to windshield wiper the 00:09:55.300 --> 00:09:56.790 legs back and forth. 00:09:56.790 --> 00:10:02.319 So first lets melt to the left just to keep together here for this nice, slow movement, 00:10:02.320 --> 00:10:06.620 breathing into the front of the right hip crease, opening the heart, the chest, not 00:10:06.620 --> 00:10:10.260 collapsing, and then through center and to the right. 00:10:10.260 --> 00:10:13.380 Then through center. 00:10:13.380 --> 00:10:19.850 A nice little booty massage here and to the left. 00:10:19.850 --> 00:10:24.200 And then through center and to the right. 00:10:24.200 --> 00:10:25.200 Great. 00:10:25.200 --> 00:10:26.200 Come back to center. 00:10:26.200 --> 00:10:32.230 Extend the legs out long, slowly coming on to flat back. 00:10:32.230 --> 00:10:35.980 I'm going to slide my knees up towards the sky. 00:10:35.980 --> 00:10:37.990 And then I'm going to send my right leg up high. 00:10:37.990 --> 00:10:39.930 Bend the right knee. 00:10:39.930 --> 00:10:43.469 Cross the right ankle over the top of the left thigh. 00:10:43.470 --> 00:10:47.980 Reach the right fingertips between this hole of the legs and interlace behind with your 00:10:47.980 --> 00:10:53.940 left hand, behind the left thigh here, so on the hammy. 00:10:53.940 --> 00:10:58.080 Take a second to roll a little left to right. 00:10:58.080 --> 00:11:01.720 Deep, restorative, full breaths here. 00:11:01.720 --> 00:11:07.010 And then extending the left leg up high, I'll point and flex that foot. 00:11:07.010 --> 00:11:11.210 Again, nice, full, loving breaths here. 00:11:11.210 --> 00:11:16.370 And then bending that left knee so the shin is parallel to the ceiling, I'm going to squeeze 00:11:16.370 --> 00:11:21.029 my legs up towards my heart, breathing, once again, into the outer edge of that right hip. 00:11:21.029 --> 00:11:26.899 For a deeper stretch, you can lift the nose up towards the shin, relax the shoulders down 00:11:26.899 --> 00:11:27.899 here, breathe, breathe, breathe. 00:11:27.899 --> 00:11:36.560 If the head is lifted, release it slowly. 00:11:36.560 --> 00:11:40.920 And then we'll slowly bring the soles of the feet back to the earth. 00:11:40.920 --> 00:11:42.000 And then we're going to switch. 00:11:42.000 --> 00:11:43.830 Left foot up. 00:11:43.830 --> 00:11:46.269 We bend the left knee. 00:11:46.269 --> 00:11:49.290 Cross left ankle over the right thigh. 00:11:49.290 --> 00:11:51.779 Let's take a second here. 00:11:51.779 --> 00:11:55.149 Notice what's going on in the lower back body, the sacrum, and then when you're ready, we'll 00:11:55.149 --> 00:12:02.320 lift the leg, interlace behind and send the right leg up high, right foot up towards the 00:12:02.320 --> 00:12:03.320 sky. 00:12:03.320 --> 00:12:04.870 Breathe here, letting the blood flow opposite direction. 00:12:04.870 --> 00:12:06.250 We point and flex the foot. 00:12:06.250 --> 00:12:08.450 Keep the shoulders relaxed. 00:12:08.450 --> 00:12:13.810 Nice full breaths. 00:12:13.810 --> 00:12:18.260 And then we'll bend the right knee, shin parallel to the ceiling and then we find this reclined 00:12:18.260 --> 00:12:27.029 one-legged pigeon here, so opening the hips with the support of the earth today, squeezing 00:12:27.029 --> 00:12:29.570 in. 00:12:29.570 --> 00:12:31.910 You might lift the nose up towards the shin here. 00:12:31.910 --> 00:12:38.810 Keep the shoulders relaxed, belly engaged. 00:12:38.810 --> 00:12:44.560 Squeeze and pull. 00:12:44.560 --> 00:12:48.680 And then if the head is lifted, slowly lower it down. 00:12:48.680 --> 00:12:50.219 Take one more breath in here. 00:12:50.220 --> 00:12:53.360 And then we'll gently unravel. 00:12:53.360 --> 00:12:55.260 Soles of the feet come to the mat. 00:12:55.260 --> 00:13:07.560 I'm going to take my towel here and bring it underneath my head as a little pillow, 00:13:07.560 --> 00:13:08.560 nice and comfy. 00:13:08.560 --> 00:13:12.279 And last but not least, I'm going to grab the arches of the feet, bend my knees generously. 00:13:12.279 --> 00:13:17.459 soles of the feet parallel to the sky here as they come into a happy baby or a happy 00:13:17.459 --> 00:13:18.459 Buddha. 00:13:18.459 --> 00:13:21.849 So nice with the support of a blanket, towel, or block underneath the head. 00:13:21.850 --> 00:13:26.220 I'm going to lengthen my tailbone that way, towards the bottom edge of the mat, and again, 00:13:26.220 --> 00:13:27.970 soles of the feet up towards the sky. 00:13:27.970 --> 00:13:32.410 We're going to stay here a little bit longer today so you can play with a little movement, 00:13:32.410 --> 00:13:35.890 rocking back and forth, straightening the legs if that feels right. 00:13:35.890 --> 00:13:41.610 You might grab the outer edges of the feet when you get bored or even bringing your peace 00:13:41.610 --> 00:13:44.350 fingers to the big toes here. 00:13:44.350 --> 00:13:55.339 So, let's take five nice, long, smooth, deep breaths here. 00:13:55.339 --> 00:14:32.209 Then when you're ready, we'll slowly release the soles of the feet back down to the mat. 00:14:32.209 --> 00:14:39.959 Bring the hands to the tops of the hip creases as you slide one heel down, then the other. 00:14:39.959 --> 00:14:46.260 Let the hands rest gently at your sides or you can keep them on the front of the hip 00:14:46.260 --> 00:14:47.560 creases if that feels yummy. 00:14:47.560 --> 00:14:58.680 Then we take a nice, stress relief shavasana here, relaxing the shoulders, relaxing the 00:14:58.680 --> 00:15:07.349 jaw, softening the skin of the face here as you choose to maybe connect to this mantra 00:15:07.350 --> 00:15:14.601 which is "Allow, release, and let go," whatever that means to you. 00:15:14.601 --> 00:15:25.860 You might repeat this mantra quietly to yourself, "Allow, release, and let go. 00:15:25.860 --> 00:15:32.680 Allow, release, and let go." 00:15:32.680 --> 00:15:37.349 Spend some time here today with your breath, just being still and quiet, noticing the quality 00:15:37.350 --> 00:15:43.230 of air in the room, the sounds around you. 00:15:43.230 --> 00:15:45.550 Give thanks and be happy. 00:15:45.550 --> 00:15:47.029 Take good care. 00:15:47.029 --> 00:15:47.529 Namaste.