WEBVTT 00:00:00.330 --> 00:00:02.969 Hey my friends, welcome to 30 Days of Yoga with Adriene. 00:00:02.969 --> 00:00:09.840 I'm Adriene, and today is Day 9, I'm feeling fine, want to get divine on my mat with you, 00:00:09.840 --> 00:00:13.599 so let's get started. 00:00:13.599 --> 00:00:19.320 All right my friends, today we're going to begin flat on our backs. 00:00:19.320 --> 00:00:24.820 So take a second to get settled in and center yourself on your mat, or your towel, or wherever 00:00:24.820 --> 00:00:30.990 you're practicing today, in the grass, in the sand. 00:00:30.990 --> 00:00:36.370 And then once you get settled in take a moment to rotate the ankles a couple times, and maybe 00:00:36.371 --> 00:00:41.250 rock on the heels is nice. 00:00:41.250 --> 00:00:46.410 And we just kind of put away the to-do list and we put away the day thus-far, or perhaps 00:00:46.410 --> 00:00:49.139 the top of the day, top of the morning. 00:00:49.140 --> 00:00:55.750 And you're easing into your day right here, right now with your yoga practice. 00:00:55.750 --> 00:01:01.769 Then allow the toes to fall out and we'll do the same thing with the hands, just spreading 00:01:01.770 --> 00:01:07.050 the fingers wide and the wrists rotating one way and then the other. 00:01:07.050 --> 00:01:13.120 I really like to make the most out of my practice and that leads into my everyday life, really 00:01:13.120 --> 00:01:21.360 trying to make the most out of your precious time and your precious bod. 00:01:21.360 --> 00:01:25.850 So, you can take a moment here to close your eyes and look away from the video and just 00:01:25.850 --> 00:01:32.660 feel supported, feel your back, body supported, the weight of your body supported. 00:01:32.660 --> 00:01:38.658 And I feel like that's kind of sweet here, day nine of the challenge, remembering that 00:01:38.659 --> 00:01:42.040 you're supported by this community and by your practice. 00:01:42.040 --> 00:01:48.200 I just felt the sun come out a little bit there. 00:01:48.200 --> 00:01:53.240 Okay, and then we'll rest the hands on the body, and we'll just take a second to check 00:01:53.240 --> 00:01:59.440 in with the jaw, moving the tongue around in the base of the mouth, stretching the jaw 00:01:59.440 --> 00:02:00.440 wide. 00:02:00.440 --> 00:02:09.258 It's quite an embarrassing thing to do on camera, but who cares. 00:02:09.258 --> 00:02:13.329 And then relax your jaw, relax your tongue in the base of the mouth, and begin to rock 00:02:13.330 --> 00:02:15.730 the head a little side to side, ear to ear. 00:02:15.730 --> 00:02:20.140 And here is where we will begin to deepen the breath, stretching the neck out, keeping 00:02:20.140 --> 00:02:24.089 the shoulders relaxed. 00:02:24.090 --> 00:02:35.380 And then we'll bring the head back to center, and inhale. 00:02:35.380 --> 00:02:39.220 Reach the fingertips up and overhead, full body stretch. 00:02:39.220 --> 00:02:44.630 You might feel a sweet sensation in the shoulders, a nice stretch in the front body, or the side 00:02:44.630 --> 00:02:45.630 body. 00:02:45.630 --> 00:02:50.269 You might tilt the pelvis a couple of times here, just noticing the effects of your practice 00:02:50.270 --> 00:02:59.730 thus far, and we continue to breathe deep and easy. 00:02:59.730 --> 00:03:04.670 And then we'll float the palms down and hug both knees up into the chest. 00:03:04.670 --> 00:03:08.140 So, you can do this one at a time, or if you want to light that fire in the belly right 00:03:08.140 --> 00:03:12.579 away, you could anchor the navel down, scoop the tailbone up, and pull both knees in at 00:03:12.580 --> 00:03:13.580 the same time. 00:03:13.580 --> 00:03:18.921 Then wrap your arms around the shins and we do a little shimmy back and forth, and find 00:03:18.921 --> 00:03:23.310 what feels good here, particularly in the lower back and the outer edges and the tops 00:03:23.310 --> 00:03:24.310 of the buttocks. 00:03:24.310 --> 00:03:25.620 Oh yeah, baby. 00:03:25.620 --> 00:03:31.660 Keep the shoulders relaxed, and with each inhale invite some good juju in, good vibes. 00:03:31.660 --> 00:03:40.810 And with each exhale choose to let go of any extra weight that you might be carrying that 00:03:40.810 --> 00:03:42.190 you don't need. 00:03:42.190 --> 00:03:46.629 Hug the right knee in towards the heart, send the left leg high up towards the sky, deep 00:03:46.629 --> 00:03:50.790 breath in here and on an exhale we lower the left knee down as you squeeze the right knee 00:03:50.790 --> 00:03:52.629 up towards your heart. 00:03:52.629 --> 00:03:54.950 Stretch it out here, deep breath in. 00:03:54.950 --> 00:04:00.649 On an exhale, peel the nose up towards the knee, wind-relieving pose. 00:04:00.650 --> 00:04:05.280 Relax your shoulders down, squeeze, squeeze, squeeze, as you push through that left heel, 00:04:05.280 --> 00:04:12.550 top of the left thigh bone firms down. 00:04:12.550 --> 00:04:16.420 Careful not to clench here, keep it soft and easy. 00:04:16.420 --> 00:04:18.168 Then we'll gently release. 00:04:18.168 --> 00:04:22.438 And we'll switch, the left knee comes in, squeeze up towards your heart, right leg goes 00:04:22.439 --> 00:04:25.590 up, deep breath in here, stretch it out. 00:04:25.590 --> 00:04:30.359 Exhale, find a little resistance, that opposition which is what our Hatha Yoga practice is all 00:04:30.360 --> 00:04:37.479 about, finding strength and balance in between these two opposing forces. 00:04:37.479 --> 00:04:46.669 So, we hug the left knee in, we press the right heel out, breathe here. 00:04:46.669 --> 00:04:53.808 Then when you're ready, slowly peeling the nose up towards the left knee, really feeling 00:04:53.809 --> 00:04:59.040 that sweet compression in the lower belly here as you squeeze and push, relax the shoulders 00:04:59.040 --> 00:05:04.419 down. 00:05:04.419 --> 00:05:09.180 Eskimo kiss your knee if you can, if not don't worry, you can imagine. 00:05:09.180 --> 00:05:11.240 And then we release. 00:05:11.240 --> 00:05:17.369 Hug both knees in one more time, deep breath in, long breath out. 00:05:17.369 --> 00:05:20.689 Cross the right ankle over the left, grab the outer edges of the feet. 00:05:20.689 --> 00:05:26.059 Give yourself a little foot massage, a little wake-up call here to the feet. 00:05:26.059 --> 00:05:30.599 You can bend the elbows left to right, really find the length in the lower back as you scoop 00:05:30.599 --> 00:05:34.469 the tailbone up. 00:05:34.469 --> 00:05:37.110 And it's time to rock and roll, here we go. 00:05:37.110 --> 00:05:48.309 Anchoring navel to spine, we'll begin to rock front to back, working out the kinks, and 00:05:48.309 --> 00:05:52.879 then rising all the way up to a nice comfortable seated position where we're going to take 00:05:52.879 --> 00:05:58.270 a couple of neck rolls before we move into our twisting the night away. 00:05:58.270 --> 00:06:03.080 Drawing circles with the nose one way and then the other, keeping the shoulders relaxed 00:06:03.080 --> 00:06:08.889 and the heart lifted. 00:06:08.889 --> 00:06:17.819 Then nice and easy, bring the head back to center stillness, and we'll bring the right 00:06:17.819 --> 00:06:26.220 palm to the left knee just find a little lift here as you twist and shout, so cheesy as 00:06:26.220 --> 00:06:28.440 you twist and shout. 00:06:28.440 --> 00:06:29.440 Why not? 00:06:29.440 --> 00:06:32.780 What do you want to shout from the rooftops? 00:06:32.780 --> 00:06:40.859 Let's think about it while we inhale, lift and length, and exhale. 00:06:40.860 --> 00:06:46.490 What do you want to shout off the canyon edge? 00:06:46.490 --> 00:06:47.490 Towanda! 00:06:47.490 --> 00:06:50.119 Back to center we go, and to the other side. 00:06:50.119 --> 00:06:52.030 Half of the viewers were like, what? 00:06:52.030 --> 00:06:54.280 You can Google it later. 00:06:54.280 --> 00:07:01.659 Oh, it feels good in my heart as I lift up through the chest, exhale, twist, and find 00:07:01.660 --> 00:07:08.580 something you want to shout off the top of the mountain. 00:07:08.580 --> 00:07:09.580 Keep it positive. 00:07:09.580 --> 00:07:13.430 I love my life! 00:07:13.430 --> 00:07:14.449 Back to center we go. 00:07:14.449 --> 00:07:18.969 We spread the palms wide and we're going to dive forward onto all fours right away here. 00:07:18.969 --> 00:07:20.839 Take in a couple of breaths and cat-cow. 00:07:20.839 --> 00:07:42.539 Then curling the toes under, walking the palm out just a hair, and we'll send the sit bones 00:07:42.539 --> 00:07:44.409 up to our downward facing dog. 00:07:44.410 --> 00:07:49.800 A deep breath in, and long breath out. 00:07:49.800 --> 00:07:59.499 Deep breath in and melt your heart back, paddle it out here, find what feels good. 00:07:59.499 --> 00:08:05.740 Then we'll go for a slow walk up toward the front edge of the mat. 00:08:05.740 --> 00:08:08.280 Find your forward fold today. 00:08:08.280 --> 00:08:13.770 Stretch it out, bend the knees as generously as you need to, shake the head a little, yes 00:08:13.770 --> 00:08:16.508 and no. 00:08:16.509 --> 00:08:22.849 Then we'll bring the palms to the tops of the feet, and inhale, slide them up to the 00:08:22.849 --> 00:08:24.119 tops of the thighs. 00:08:24.119 --> 00:08:31.879 Find that flat-back position here, take a deep breath in, inflate, and on an exhale, 00:08:31.879 --> 00:08:33.909 fold. 00:08:33.909 --> 00:08:36.650 Tuck your chin into your chest, my favorite moment of the day. 00:08:36.650 --> 00:08:45.490 We press with the feet and we roll up nice and slow, connecting to our breath today, 00:08:45.490 --> 00:08:48.970 lengthening the tailbone down and engaging as we draw energy up from the earth. 00:08:48.970 --> 00:08:54.160 And right away we spread the fingertips and inhale, reach all the way up. 00:08:54.160 --> 00:08:57.230 Kiss the fingertips together up and overhead today; just a little variation. 00:08:57.230 --> 00:09:03.810 We kiss the fingertips together like this, and we open the heart and lengthen the tailbone 00:09:03.810 --> 00:09:04.810 down again. 00:09:04.810 --> 00:09:08.900 A deep breath in here, and on an exhale, float it down, open the chest and shoulders. 00:09:08.900 --> 00:09:16.550 The palms come to the feet and we inhale and lift up, flat back. 00:09:16.550 --> 00:09:18.670 Exhale, slide it down. 00:09:18.670 --> 00:09:23.209 Bend the knees generously and plant your palms, step or hop it back to plank. 00:09:23.210 --> 00:09:26.840 We're going to paddle the feet out here, just stretching out the legs. 00:09:26.840 --> 00:09:31.860 Then we're going to lower all the way down to the belly. 00:09:31.860 --> 00:09:35.380 Inhale, lift up, cobra, nice and soft and sweet here. 00:09:35.380 --> 00:09:37.150 You might find a little movement. 00:09:37.150 --> 00:09:41.439 Pull the elbows back and try to resist the urge to clinch the shoulders up towards the 00:09:41.440 --> 00:09:45.270 ears, create space, and press in your foundation strong. 00:09:45.270 --> 00:09:49.760 A deep breath in, exhale, release, curl the toes under. 00:09:49.760 --> 00:09:57.130 Press it up to plank, or all fours, and then send it back downward duck. 00:09:57.130 --> 00:09:59.900 We'll drop the left heel, inhale, slide the right leg up high. 00:09:59.900 --> 00:10:02.470 Exhale, bend the right knee. 00:10:02.470 --> 00:10:05.540 Send it over to kiss the left elbow. 00:10:05.540 --> 00:10:11.550 Inhale, three-legged dog, exhale all the way up and into your lunge. 00:10:11.550 --> 00:10:13.300 A nice slow lunge here. 00:10:13.300 --> 00:10:16.300 You might lower that back knee for a couple of breaths. 00:10:16.300 --> 00:10:18.339 Stretch it out. 00:10:18.340 --> 00:10:20.240 Lengthen the tailbone down. 00:10:20.240 --> 00:10:23.870 So a little bit of play time here. 00:10:23.870 --> 00:10:28.110 And then when you're ready we'll come back to the fingertips, lift the back knee up, 00:10:28.110 --> 00:10:33.340 and inhale, reach the fingertips all the way up, high lunge. 00:10:33.340 --> 00:10:39.520 So we're going to play today with this heel, maybe pulsing up and down, staying nice and 00:10:39.520 --> 00:10:44.910 aligned in that front knee, so making sure we don't go over, keeping it nice and stacked. 00:10:44.910 --> 00:10:49.209 So play with this back heel, coming all the way up in your high lunge, tucking the pelvis 00:10:49.210 --> 00:10:51.280 and then sending the heel back. 00:10:51.280 --> 00:10:55.420 If you're feeling like, whoa, I'm going to fall, then hug everything in the mid-line. 00:10:55.420 --> 00:10:58.860 And remember, that upward current of energy engage full body experience. 00:10:58.860 --> 00:11:04.310 We have opposition here, grounding down through the shoulder blades and the tail, lifting 00:11:04.310 --> 00:11:05.310 the heart. 00:11:05.310 --> 00:11:07.959 One more breath here, doing awesome. 00:11:07.960 --> 00:11:12.920 And then on an exhale send that heel back for stability, and open the chest as you release 00:11:12.920 --> 00:11:15.880 back down, belly comes to the top of the thigh. 00:11:15.880 --> 00:11:20.250 And then we find our Vinyasa. 00:11:20.250 --> 00:11:30.510 Move with your breath, together we'll meet in downward-facing dog. 00:11:30.510 --> 00:11:33.980 Drop the right heel this time, inhale and slide the left leg up high. 00:11:33.980 --> 00:11:39.540 Then the left knee, we're going to send it over to kiss the right elbow, breathe. 00:11:39.540 --> 00:11:47.680 Inhale, three-legged dog, strong right heel, and then sending it all the way up into our 00:11:47.680 --> 00:11:49.089 low lunge. 00:11:49.090 --> 00:11:56.120 Lower that back knee, take a second to just find your action, your alignment, your breath, 00:11:56.120 --> 00:11:58.370 your balance. 00:11:58.370 --> 00:11:59.850 And stretch out any sore muscles. 00:11:59.850 --> 00:12:08.760 So you know, committing to an everyday practice means committing to a listening and an integrity, 00:12:08.760 --> 00:12:12.189 so we're not just doing the same thing every day and blasting through, but finding balance, 00:12:12.190 --> 00:12:17.960 listening to the body and places that are sore or tight, or needing a little extra TLC; 00:12:17.960 --> 00:12:21.480 maybe something in the healing, right? 00:12:21.480 --> 00:12:22.490 So we stay positive. 00:12:22.490 --> 00:12:25.400 We bring the fingertips to the mat and lift the back knee up. 00:12:25.400 --> 00:12:26.550 Maybe you keep it lower, too. 00:12:26.550 --> 00:12:30.229 That's a great way to practice this. 00:12:30.230 --> 00:12:35.800 And we come to our high lunge, reaching the fingertips up, pull that left hip crease back. 00:12:35.800 --> 00:12:37.620 And play here with a little movement. 00:12:37.620 --> 00:12:41.770 So we come up onto the right toes, resisting the urge to straighten that leg, like I just 00:12:41.770 --> 00:12:42.770 wanted to do. 00:12:42.770 --> 00:12:47.550 And see if you can keep that front knee bent as you pulse here on that foot. 00:12:47.550 --> 00:12:49.370 It's hard work here. 00:12:49.370 --> 00:12:53.820 Breathe into the front of the right hip crease, relax your shoulders down, and dial your pinkies 00:12:53.820 --> 00:12:56.260 forward. 00:12:56.260 --> 00:13:03.300 Find your breath, one more full breath in and out here. 00:13:03.300 --> 00:13:07.680 And then we anchor that right heel back and we open the chest and shoulders to release. 00:13:07.680 --> 00:13:10.810 The belly comes to the top of the thigh, step one. 00:13:10.810 --> 00:13:12.569 Step two, we release. 00:13:12.570 --> 00:13:13.570 Great. 00:13:13.570 --> 00:13:18.620 This time we're going to plant the palms, slide the left toes back to plank. 00:13:18.620 --> 00:13:23.260 And then we're going to anchor navel to spine and send it straight back, downward-facing 00:13:23.260 --> 00:13:24.260 dog. 00:13:24.260 --> 00:13:27.080 Deep breath in, long breath out. 00:13:27.080 --> 00:13:31.650 Bend the knees, look forward, slide the nose forward, so careful not to crunch the back 00:13:31.650 --> 00:13:33.689 of the neck on that move. 00:13:33.690 --> 00:13:37.300 And then we hop towards the front edge of the mat or walk. 00:13:37.300 --> 00:13:41.540 Inhale, lift to flat back position. 00:13:41.540 --> 00:13:43.000 Exhale, soften and bow. 00:13:43.000 --> 00:13:44.770 Inhale, we take it all the way up. 00:13:44.770 --> 00:13:47.780 Tuck your chin into your chest, roll up through the spine. 00:13:47.780 --> 00:13:52.459 The fingertips kiss together up and overhead and exhale. 00:13:52.460 --> 00:13:53.800 We dive back in. 00:13:53.800 --> 00:13:58.930 I'm trying to get off this creaky floor. 00:13:58.930 --> 00:14:02.160 I've done too much yoga in this one spot. 00:14:02.160 --> 00:14:08.900 Inhale and halfway lift, sorry about that, and exhale, keeping it real. 00:14:08.900 --> 00:14:09.900 Plant the palms. 00:14:09.900 --> 00:14:13.250 Step or hop it back to plank, hang with me, you got this. 00:14:13.250 --> 00:14:16.870 Chaturanga, or Chaturanga practice, shifting the weight forward, hug the elbows into the 00:14:16.870 --> 00:14:17.870 side body. 00:14:17.870 --> 00:14:20.560 You can draw the navel up, slowly lower down. 00:14:20.560 --> 00:14:23.599 We're all the way to the belly or hover half way. 00:14:23.600 --> 00:14:26.380 Inhale to cobra, or up dog. 00:14:26.380 --> 00:14:28.910 Press into all 10 knuckles, strong. 00:14:28.910 --> 00:14:30.920 Open your heart in your chest. 00:14:30.920 --> 00:14:37.790 Inhale in, and on an exhale, to dog, to dawg, D-A-W-G. 00:14:37.790 --> 00:14:39.459 Drop the left heel and inhale. 00:14:39.460 --> 00:14:40.460 Slide the right leg high. 00:14:40.460 --> 00:14:44.840 Again we bend that right knee, and we're going to cross it over towards the left elbow. 00:14:44.840 --> 00:14:49.220 Shift your gaze forward here, and then inhale, three-legged dog. 00:14:49.220 --> 00:14:52.180 Exhale into your lunge. 00:14:52.180 --> 00:14:56.069 Keep the back leg lifted, hug the inner thighs together, inhale. 00:14:56.070 --> 00:14:57.990 We spread the fingertips left to right. 00:14:57.990 --> 00:15:01.980 And this time come up into our high lunge, kissing the fingerprints up overhead. 00:15:01.980 --> 00:15:08.020 Beautiful, hold here, pull the thumbs back, relax your shoulders down. 00:15:08.020 --> 00:15:11.920 Navel draws in just slightly and you can bend that back knee just to make sure that pelvis 00:15:11.920 --> 00:15:15.500 is coming right underneath. 00:15:15.500 --> 00:15:19.030 Inhale and open your heart, and exhale, we release. 00:15:19.030 --> 00:15:21.870 Opening the chest and shoulders, the belly comes to the top of the thigh. 00:15:21.870 --> 00:15:25.590 Send your fingertips back this time, and then we release. 00:15:25.590 --> 00:15:29.820 Find your Vinyasa, you can always improvise here, of course, as I've stated before. 00:15:29.820 --> 00:15:31.900 And also you can take a break. 00:15:31.900 --> 00:15:33.069 Take a load off. 00:15:33.070 --> 00:15:35.370 We don't know when you've got going on in your life. 00:15:35.370 --> 00:15:38.180 You might have already done something today. 00:15:38.180 --> 00:15:42.150 You might just need a little extra love and care, you might be new to the practice, your 00:15:42.150 --> 00:15:44.829 arms might be hella sore. 00:15:44.830 --> 00:15:52.170 A deep breath in, and on an exhale we all meet in downward dog, giving a moment or two 00:15:52.170 --> 00:15:58.250 for us all to catch up here. 00:15:58.250 --> 00:16:02.029 And then when you're ready we'll drop the right heel and inhale, lift the left leg high. 00:16:02.029 --> 00:16:03.570 You're doing great, my friends. 00:16:03.570 --> 00:16:05.730 Welcome that heat, that Tapas to the body. 00:16:05.730 --> 00:16:11.070 That is a great way to transform from the inside out, creating a little warmth, a little 00:16:11.070 --> 00:16:12.070 heat. 00:16:12.070 --> 00:16:15.130 Here we go, bend that left knee, cross it over towards the right ankle. 00:16:15.130 --> 00:16:17.320 Look forward, gaze is forward, long neck. 00:16:17.320 --> 00:16:21.890 Press away from your palms, and exhale three-legged dog. 00:16:21.890 --> 00:16:22.890 Awesome. 00:16:22.890 --> 00:16:27.750 Sending that left leg all the way up into your lunge, send the fingertips left to right 00:16:27.750 --> 00:16:29.000 to come all the way up. 00:16:29.000 --> 00:16:31.650 We kiss the palms up and overhead. 00:16:31.650 --> 00:16:33.579 Lengthen the tailbone down. 00:16:33.580 --> 00:16:34.620 Soften that right knee to do that. 00:16:34.620 --> 00:16:35.670 That's a great trick here. 00:16:35.670 --> 00:16:40.719 A little alignment, and then find your action, drawing energy up, hugging the inner thighs 00:16:40.720 --> 00:16:45.750 together, opening the chest and relax your shoulders down, deep breath in, and exhale, 00:16:45.750 --> 00:16:48.650 open and break free. 00:16:48.650 --> 00:16:50.579 Belly comes to the tops of the thighs. 00:16:50.580 --> 00:16:54.060 We find strength and length here. 00:16:54.060 --> 00:16:55.520 And then we exhale, release. 00:16:55.520 --> 00:17:02.990 Again, take your Vinyasa or skip it. 00:17:02.990 --> 00:17:14.109 No problem. 00:17:14.109 --> 00:17:18.998 Together we'll meet in downward facing dog. 00:17:18.999 --> 00:17:23.250 When you arrive, take a deep breath in, the deepest breath you've taken all day. 00:17:23.250 --> 00:17:25.309 And let it out through the mouth. 00:17:25.309 --> 00:17:27.339 Again, one more time, just like that. 00:17:27.339 --> 00:17:28.879 Oh, the sun's coming out. 00:17:28.879 --> 00:17:32.070 Inhale in, and exhale out through the mouth. 00:17:32.070 --> 00:17:39.529 Bend the knees generously, slowly slide the nose up, and we hop it forward or walk. 00:17:39.529 --> 00:17:45.289 Inhale, find your flat-back position and exhale bow. 00:17:45.289 --> 00:17:50.269 Inhale, soften through the knees, reach it all the way up, fingertips kiss up and overhead, 00:17:50.269 --> 00:17:51.409 life is good. 00:17:51.409 --> 00:17:53.860 And exhale back down for more. 00:17:53.860 --> 00:17:56.799 Hang with me, guys, stick with it. 00:17:56.799 --> 00:17:58.960 Inhale, halfway lift, and follow your breath. 00:17:58.960 --> 00:18:01.440 See if you can soften out all the hard edges now. 00:18:01.440 --> 00:18:02.440 Keep it smooth. 00:18:02.440 --> 00:18:04.809 Forward full, plant the palms. 00:18:04.809 --> 00:18:09.499 Step or hop it back to plank. 00:18:09.499 --> 00:18:11.409 This time we're going to get crazy. 00:18:11.409 --> 00:18:14.879 So we can lower the knees here, no problem, or we can stay lifted. 00:18:14.879 --> 00:18:19.830 We're going to do three Chaturanga pushups. 00:18:19.830 --> 00:18:21.539 Say that five times fast. 00:18:21.539 --> 00:18:22.539 Three Chaturanga pushups. 00:18:22.539 --> 00:18:25.950 So you can do these on your knees, draw your lower belly in and it'll look like this. 00:18:25.950 --> 00:18:30.779 Gaze is forward, we go halfway down, pull the elbows back and then press up. 00:18:30.779 --> 00:18:38.440 If you're doing it on your toes it'll look like this, and we do one more, so we do three 00:18:38.440 --> 00:18:41.740 total. 00:18:41.740 --> 00:18:44.749 And then we send it up and back to downward facing dog. 00:18:44.749 --> 00:18:48.999 Inhale in, and exhale and let it go out through the mouth. 00:18:48.999 --> 00:18:50.529 Drop the left heel, inhale. 00:18:50.529 --> 00:18:52.600 Slide the right leg up high. 00:18:52.600 --> 00:18:55.580 Bending the right knee, kiss it over towards the left elbow. 00:18:55.580 --> 00:18:57.658 The gaze is forward. 00:18:57.659 --> 00:19:03.149 Inhale, three-legged dog, and exhale, stepping up into your lunge. 00:19:03.149 --> 00:19:07.809 Once again we send the fingertips left to right to come up fingerprints kiss up overhead, 00:19:07.809 --> 00:19:08.840 life is good. 00:19:08.840 --> 00:19:14.350 Full body experience, and this time check it out, going into a nice, juicy, strong detoxifying 00:19:14.350 --> 00:19:15.350 twist. 00:19:15.350 --> 00:19:18.529 I'm going to take my palms and bring them over towards the right leg. 00:19:18.529 --> 00:19:22.590 So keep this length here that you've built and this strength in the back heel as you 00:19:22.590 --> 00:19:24.240 come into this posture. 00:19:24.240 --> 00:19:27.820 So we're really truly supporting it from the ground up, not just kind of cranking in to 00:19:27.820 --> 00:19:29.110 make the shape. 00:19:29.110 --> 00:19:34.178 So keep this strong legs, keep this beautiful length as we come into our twist. 00:19:34.179 --> 00:19:35.530 Bring the left hand to a fist. 00:19:35.530 --> 00:19:40.658 The right palm comes up and overhead and we find length through the side body. 00:19:40.659 --> 00:19:45.789 We lean back into it, and we open up through the heart. 00:19:45.789 --> 00:19:47.389 Back knee can always be lowered here. 00:19:47.389 --> 00:19:48.389 Breathe into your belly. 00:19:48.389 --> 00:19:53.879 Get the most out of your practice by infusing breath into each posture. 00:19:53.880 --> 00:19:56.570 So we're going to hang out here, one more breath, we got it. 00:19:56.570 --> 00:19:58.210 If you want you can open up here. 00:19:58.210 --> 00:20:01.850 If you're growing your practice and you are ready for this you can open up your wings, 00:20:01.850 --> 00:20:05.459 draw your shoulder blades away. 00:20:05.460 --> 00:20:07.590 And then we slowly release back down. 00:20:07.590 --> 00:20:11.789 The left knee comes to the mat and we pull it back for half splits. 00:20:11.789 --> 00:20:16.740 I can't wait to do our Hanumanasana foundations. 00:20:16.740 --> 00:20:21.169 Anyway, forward, fold, relaxing the weight of the head over, pull the right hip crease 00:20:21.169 --> 00:20:22.399 back. 00:20:22.399 --> 00:20:26.090 Now we roll through the right foot. 00:20:26.090 --> 00:20:29.668 We plant the palms. 00:20:29.669 --> 00:20:31.749 We hit our mike and then we Vinyasa. 00:20:31.749 --> 00:20:35.169 Feel free to take a rest here. 00:20:35.169 --> 00:20:45.630 We can always lower the knees, downward facing dog. 00:20:45.630 --> 00:20:49.380 Deep breath in, deep breath out. 00:20:49.380 --> 00:20:50.910 Drop your right heel, inhale. 00:20:50.910 --> 00:20:53.090 Slide the left leg up high. 00:20:53.090 --> 00:20:54.090 Life is good. 00:20:54.090 --> 00:20:56.570 Bend that left knee and send it up and over to kiss. 00:20:56.570 --> 00:20:58.490 So try not to dip it down with the hips. 00:20:58.490 --> 00:21:00.159 Keep it up and lifted, engaged. 00:21:00.159 --> 00:21:04.750 Those intercostal muscles really strong as we kiss the left knee to right elbow. 00:21:04.750 --> 00:21:05.899 Gaze is forward. 00:21:05.899 --> 00:21:08.989 Press away from the earth, and then three-legged dog. 00:21:08.990 --> 00:21:10.159 Here we go. 00:21:10.159 --> 00:21:14.940 Deep breath in, exhale, up into your lunge. 00:21:14.940 --> 00:21:19.009 Send the fingertips back this time to come up, opening up through the chest and shoulder 00:21:19.009 --> 00:21:20.179 a little more. 00:21:20.179 --> 00:21:23.090 The fingertips kiss up and overhead. 00:21:23.090 --> 00:21:28.230 And we keep the strength and length of this beautiful posture that we've grown as we send 00:21:28.230 --> 00:21:31.139 it sideways into our twist. 00:21:31.139 --> 00:21:33.860 Outer edge of the right arm comes to the outer edge of this left knee. 00:21:33.860 --> 00:21:39.059 We can always lower this back knee and then try to lift it later, no problem. 00:21:39.059 --> 00:21:44.249 Come into a strong arm here, right fist, and then the left palm comes over it as we find 00:21:44.249 --> 00:21:45.690 our twist. 00:21:45.690 --> 00:21:47.070 Pull the left hip crease back. 00:21:47.070 --> 00:21:49.490 Breathe into the lower belly. 00:21:49.490 --> 00:21:57.250 Try not to just collapse into the bones here, but keep that integrity, that energy. 00:21:57.250 --> 00:22:01.549 Breathe, breathe, breathe. 00:22:01.549 --> 00:22:04.020 One more breath here, you might open up. 00:22:04.020 --> 00:22:09.119 Sorry, my yoga is paining me, little bit dictated by my migraine now. 00:22:09.119 --> 00:22:16.029 Open up your heart, and on an exhale release. 00:22:16.029 --> 00:22:17.169 Right knee comes to the earth. 00:22:17.169 --> 00:22:19.190 We send the hips up and back. 00:22:19.190 --> 00:22:24.690 Flex through your left foot and find a little forward fold here in the upper body. 00:22:24.690 --> 00:22:25.690 Just a little counter pose. 00:22:25.690 --> 00:22:26.690 Pull the left hip crease back. 00:22:26.690 --> 00:22:29.059 Breathe, breathe, breathe. 00:22:29.059 --> 00:22:33.418 And then we roll through the left foot. 00:22:33.419 --> 00:22:35.850 Come to the fingertips, lift you back knee up. 00:22:35.850 --> 00:22:39.939 This time we're going to bring the back foot up to meet the front forward fold. 00:22:39.940 --> 00:22:45.489 Inhale, halfway lift, and exhale, bow. 00:22:45.489 --> 00:22:48.009 Bring the feet together, bend the knees generously. 00:22:48.009 --> 00:22:53.450 Slight spacing between the heels here as we bring the belly to the thighs. 00:22:53.450 --> 00:22:55.330 Send your sit bones back, inhale. 00:22:55.330 --> 00:22:57.340 Reach the arms forward up and back. 00:22:57.340 --> 00:22:58.809 Only one Uthkatasana twist here. 00:22:58.809 --> 00:22:59.809 We got it. 00:22:59.809 --> 00:23:00.809 We can do it. 00:23:00.809 --> 00:23:02.649 We can totally do this. 00:23:02.650 --> 00:23:06.440 So we send the sit bones back and we bring the fingertips together here. 00:23:06.440 --> 00:23:09.679 Inhale, open your chest by pulling the thumbs back, and exhale. 00:23:09.679 --> 00:23:11.320 Send it over into your twist. 00:23:11.320 --> 00:23:15.539 You can repeat this kind of ninja move, I like it, bringing the left hand to a fist 00:23:15.539 --> 00:23:19.289 and finding that sweet Hatha Yoga resistance here. 00:23:19.289 --> 00:23:20.710 Pull your left hip crease back here. 00:23:20.710 --> 00:23:22.649 So that left knee is going to want to come forward. 00:23:22.649 --> 00:23:24.100 See if you can bring the knees together. 00:23:24.100 --> 00:23:28.120 So what's going on in the knees is definitely what's going on in the hips. 00:23:28.120 --> 00:23:32.988 So take care, work to just bring awareness to the hips. 00:23:32.989 --> 00:23:37.739 Inhale, and here you can open up and exhale back to center. 00:23:37.739 --> 00:23:41.019 Give the legs a rest by inhaling, coming to flat back. 00:23:41.019 --> 00:23:42.830 We're almost done here, guys. 00:23:42.830 --> 00:23:45.730 Exhale fully. 00:23:45.730 --> 00:23:48.009 Taking it to the other side we inhale, Uthkatasana. 00:23:48.009 --> 00:23:50.360 Bring the fingertips together, kiss. 00:23:50.360 --> 00:23:51.360 Inhale. 00:23:51.360 --> 00:23:52.600 Pull the thumbs back and exhale. 00:23:52.600 --> 00:24:00.488 Find your twist, this time pulling the right hip crease back. 00:24:00.489 --> 00:24:10.679 Maybe you drop the sit bones a little lower, maybe open up the fingertips wide, then we 00:24:10.679 --> 00:24:11.879 release. 00:24:11.879 --> 00:24:13.080 Inhale. 00:24:13.080 --> 00:24:15.639 Halfway lift, exhale. 00:24:15.639 --> 00:24:18.059 Hallelujah bow. 00:24:18.059 --> 00:24:19.529 Step or hop it back to plank. 00:24:19.529 --> 00:24:25.111 Final thing before we cool off, we're going to walk the toes as wide as the mat, three 00:24:25.111 --> 00:24:26.830 wide on to pushups. 00:24:26.830 --> 00:24:27.908 That's crazy. 00:24:27.909 --> 00:24:32.399 Bending the elbows left to right, here we go, all the way to the ground, just three. 00:24:32.399 --> 00:24:38.229 One, two, smile, draw your navel up. 00:24:38.230 --> 00:24:39.230 Adriene is crazy! 00:24:39.230 --> 00:24:42.259 And three, or maybe you're like, I've got this. 00:24:42.259 --> 00:24:45.480 And then we send it to downward facing dog. 00:24:45.480 --> 00:24:49.440 Awesome, lower the knees. 00:24:49.440 --> 00:24:56.549 Swing the legs to the side, and come into a nice comfortable seat, cross-legged position, 00:24:56.549 --> 00:24:58.190 once again. 00:24:58.190 --> 00:25:03.130 Wipe the sweat off your brow. 00:25:03.130 --> 00:25:10.649 Try to let go of any clinching, notice your breath. 00:25:10.649 --> 00:25:17.529 Notice any judginess in your body or in the moment. 00:25:17.529 --> 00:25:22.169 Try to just let go of that judgmental vibe in. 00:25:22.169 --> 00:25:31.159 Be happy where you are, here today, Day 9. 00:25:31.159 --> 00:25:34.179 Feeling fine. 00:25:34.179 --> 00:25:38.559 Stay here in the meditation pose for a couple of minutes or you transition onto your back. 00:25:38.559 --> 00:25:39.870 It surely is a honor to practice with you, especially in your time of need. 00:25:39.870 --> 00:25:39.899 Namaste.