hey guys welcome to 30 days of yoga with

Adriene I'm Adriene and today is day 20

20/20 vision I can see clearly now it's

actually raining here today so that

doesn't work okay get into something

comfy and let's get started hello my

friends today we're going to begin in

extended Child's Pose so get comfy on

your mat I'm wearing my comfy pants

today just proof that you don't need

your fancy yoga pants to continue this

30-day experience it's also nice and

rainy here in Austin again today so

let's start a nice comfy extended

Child's Pose

take a second to get settled in on your

own fix any last little things that need

to be fixed so that you can really drop

into your practice here today come into

this beautiful shape of surrender bring

your forehead to the mat if it reaches

and then let's take a deep do see full

breath in really filling the back body

with air

on your exhale smile release your heart

to the earth let go of the day thus far

or maybe setting intentions for the day

ahead we'll take a couple private

moments here to connect to an intention

and to deepen the breath

beautiful you might repeat your

intention here slowly rocking the head

gently massaging the forehead here and

then we'll confirm the intention with a

deep breath in consider it already done

already so big breath in and long breath

out great on your next breath in spread

your palms wide send your shoulder

girdle towards the left person at the

tops of your feet and inhale we rise up

come forward on an exhale circle around

and back through that extended Child's

Pose again yummy and we're gonna keep

moving here the the hands might adjust

and you can reverse your circle checking

in with any sore spots a little drunk

cat cow here to massage the body wake it

up get settled in here today on your mat

keep it going move with your breath and

then when you feel satisfied we'll come

up to tabletop position curl the toes

under and send it on up to a nice soft

playful downward dog so resist the urge

of just kind of shoot up into the shape

and then cool get stuck loosen up

explore new avenues and keep breathing

here just stick with it you got it then

we'll take a nice slow walk up towards

the front edge when you arrive you know

what to do grabbing the elbows maybe

shaking the head a little yes and no

definitely committing to the breath

practice here as we grow the sound of

the rain is so nice here so nice I'll

release the hands and inhale lift up to

flat back position today

send the fingertips left to right and

draw them back so coming into kind of a

Flying V with the arms here just taking

a second to make sure I'm not locking in

the knees drawing the navel up and

making sure that my neck is beautiful

extension of the spine one more breath

here inflate and then exhale forward

fold inhale tuck the chin into the chest

and roll it up as you come into Mountain

Pose 4s into all four corners of the

feet as you open your heart and lift and

lengthen up through the crown of the

head and we'll send the fingertips left

to right here in Mountain Pose so just

like yesterday we're gonna take a second

here to just kind of wipe the counter

and open up through the chest stretching

those muscles drawing the shoulder

blades apart and then together keep

breathing deep and inhale bring them in

line with the shoulders and on an exhale

palms come together again at the heart

chin to chest just like we did yesterday

reaching behind palms come behind and

any I'll reach it all the way up and

this time exhale forward fold sending

the fingertips away bend the knees here

we go

inhale lift up halfway

when exhale soften and release back down

inhale send the fingertips left to right

and reach all the way up full body

stretch and full big big big breath and

exhale hands to your heart

awesome here we go again same thing

inhale sending the fingertips left to

right take up space create space fill

the body with air on an exhale palms

come together and move with your breath

chin to chest reach behind inhale moving

with your breath reach it up exhale

diving forward follow your exhale

inhale halfway lift exhale bow repeat

same thing as before inhale reach it all

the way up spread your fingertips this

time stretch and exhale return namaste

to your heart and one more time just

like that inhale sending it out

exhale reeling it in chin to chest reach

behind inhale sending it up maybe

looking up and then exhale diving

forward inhale halfway lift exhale bow

bend your knees plant your palms and

step the toes back take a second here

paddle it out then lowering down all the

way onto the belly inhale press into

your foundation lift up baby Cobra

exhale forehead kisses the mat inhale

lift up baby Cobra slow this into your

body pay attention to the details here

pulling the elbows back not muscling too

high up here but keeping it soft and

easy really getting into all those tiny

little little places those intrinsic

muscles coming along for the ride

forehead kisses the mat exhale and one

more in your own time just a little baby

Cobra here a little backbend but making

sure that we're really engaging the full

body strengthening the back here by not

muscling into the palms too much and

then we'll release curl the toes under

press back up to that plank or half

plank deep breath in and long breath out

awesome work my friends send it up and

back and downward facing dog

work it out find your breath again

we'll walk the two big toes together

here and drop the left heel down strong

really stretching through that left calf

we inhale lift the right leg up high so

I want to keep the hips level here I can

really lift my right leg up high and I'm

sure you can too but see if you can dial

the right toes down and we're gonna

build strength and slowly to your leg

might be here and slowly in time with

practice will begin to incrementally

find that lift so find where you're at

today notice that the body starting to

tremble hug everything in towards the

midline square your shoulders building

strength with the support of the breath

one more breath

then we'll bend that right knee and

squeeze it in and up towards the heart

squeeze squeeze squeeze and then from

here nice and easy careful not to slam

your right foot down too hard as you can

stay in control particularly in your

Center as you step the right foot up

great pivot on the back foot hands come

to the waistline here and we loop the

shoulders forward up and back to come up

nice strong warrior one foundation here

you might walk the right foot out make

sure you're not on a tightrope really

strong foundation here because we're

gonna go into a vinyasa and our arms

today so pulling the right hip crease

back lengthening the tailbone making

sure my bones are stacked as I inhale

reach the arms up strong back leg here

maybe you find a slight backbend maybe

not then exhale we release pivot on the

back foot come back to your lunge and

we're going to take a vinyasa so sliding

the right toes back you might lower on

to the knees come up to that Cobra or

we'll shift the weight forward to coming

on the big toes hug the elbows into the

side body and slowly lower down

chaturanga to upward facing dog so we

have lots of options of course just a

reminder stay kind to yourself together

for me

an outward facing dog walk the two big

toes together my friends anchor down

through the right heel this time so if

your heels don't touch the ground in dog

for one no who cares no worries but if

you're kind of thinking about that

lately this is a great place to really

begin to connect that sit bone to heel

connection anchoring that right heel

down stretching those tight muscles of

course without locking the knee staying

buoyant as you inhale lift the left leg

up high again leveling the hips drawing

those left toes down press into the

earth

remember your right heel is a nice

strong anchor here inhale in exhale bend

the left knee squeeze it up and in

towards your heart

then draw your nose towards your knee

deep breath and then we'll step it up

and into our lunge pivot on the back

foot

hands come to the waistline keep that

front knee bent as you loop your

shoulders forward up and back

then we find a nice strong warrior one

on the opposite side keep breathing deep

there's always so much to play with so

resist there just be like what's next

like got that back leg going I got my

glutes going I'm lifting up through the

front body grounding through the back

body inhale reach your arms up full body

stretch here full body experience maybe

slight backbend maybe not maybe we're

new to the practice and we keep even the

hands on the waistline so we're just

connecting mind body and breath here

inhale exhale pivot on the back foot

release back down to your lunge find a

vinyasa here your version it could be

knees to the ground and to Cobra deep

breath in use your exhale to travel back

to downward facing dog

awesome from down dog we're gonna bend

the knees generously and slowly carve a

line with the nose look up with a nice

little bounce here I might float my feet

up towards the top or go for a walk deep

breath in exhale

make your way up there together we'll

meet and forward fold where I am

noticing I have a hell of a bruise on

the top of my foot

dang hmm inhale lift to flat back

lengthen through the spine and exhale

forward fold

awesome inhale fingertips left to right

and he'll reach it all the way up and

exhale hands together at your heart take

a second to just notice how you feel

notice your breath remember that the

practice is here to help guide you back

to you connecting so just noticing how

you feel here noticing your breath is

just gold for me I think we'll continue

to explore by finding soft knees again

and here we go we'll hit the refresh

button inhale sending the fingertips out

left to right this is that Titanic

Multan moment this is you know Birdman

whatever whatever image works for you

Incredible Hulk ballerina or just your

own awesome self here opening the chest

taking up space and we'll take one more

breath in here and use the exhale to

draw the palms together at your heart

once again chin to chest stretch through

the back of the neck reach behind an

inhale plug into the earth as you reach

up high exhale forward fold inhale

halfway lift exhale bow step or hop the

feet back to plank or half plank move

through a vinyasa that suits your mood

today hugging the elbows in and lifting

up to Cobra or updog keep it soft use

your exhale to guide you back to

downward facing dog when you arrive once

again we'll bring the two big toes

together anchor through

left heel and inhale slide the right leg

up high so engage through the muscles as

you slide the leg up don't just let that

poor hip socket do all the hoisting so

we really engaged keeping the right toes

down deep breath in on an exhale bend

the right knee hug it in towards your

heart carve a line with your nose

towards your knee and then step it up

into your lunge move it on the back foot

hands come to the waistline and we loop

the shoulders forward up and back strong

warrior one legs cool so sink nice and

low here and we're gonna kind of connect

the two connect this warrior one to our

vinyasa with the arms so we pull the

right hip crease back we sink deep into

that front knee we strong through the

outer edge of that back leg and then I

keep my heart open shoulders relaxed as

I inhale send the fingertips out left to

right full breath here squeezing the

inner thighs towards the midline for

stability and support on an exhale draw

your palms together at your heart press

into the ball joint of that front big

toe lift your sternum to your thumbs

then we'll reach behind chin to chest

strong legs here my friends as we inhale

rise up warrior one and exhale float it

down pivot on the back foot and we

release take your vinyasa same thing as

before choose your own adventure breathe

as you move then to downward facing dog

where we dropped the right heel inhale

slide the left leg up high stay

connected and the left knee shift your

weight forward hug it in draw your nose

to your knee press away from your yoga

mat with your palms then we'll step it

up into our lunge

I'll pivot on the back foot hands come

to the waistline use your thumbs to

remind you to tuck your pelvis as you

loop the shoulders and open your heart

and rise up so we find that strong

connectivity in that back leg just like

in our three-legged dog I bend my front

knee I find my foundation then I

they engaged my strong foundation as I

inhale send the fingertips out left to

right exhale hands together at the heart

chin to chest reach behind inhale all

the way up warrior one and exhale

pivoting on the back foot we float it

down awesome

last time vinyasa shifting your weight

forward or lowering your knees find what

feels good here work with your breath

and together we'll meet downward facing

dog

awesome work my friends take a deep

breath in through the nose and this time

a long exhale out through the mouth then

bending the knees generously again we'll

take a deep breath in on an exhale float

up towards the front if you're feeling

adventurous or go for a slow walk

together we'll and forward fold this

time take a couple breaths here to

explore a couple options you can bring

the palms underneath the soles of the

feet using the toes to massage the

wrists feels really great you can

interlace the fingertips behind the

calves bend the elbows left to right

begin to deepen this tone asana maybe

interlacing the fingertips bringing them

to the base of the neck or hanging like

a rag doll

wherever you are take one more full

breath in and use your exhale to release

inhale lift up halfway exhale bow inhale

reach it all the way up fingertips

spread and exhale to your heart last

time here we go soft knees inhale send

the fingertips left to right exhale

palms together at the heart inhale reach

behind send it all the way up crawl up

through the spine stretch stretch

stretch and then exhale enjoy this move

as we release forward fold so nice

inhale halfway lift and exhale soften

and release back down

great from here we're gonna plant the

palms slide the toes back come into your

downward facing dog

deep breath in and on an exhale slow

descend to the knees back down we're

going to walk the fingertips up to meet

the tops of the thighs and it's up to

you if you want this kind of yoga for

the feet moment you can stay on the feet

like so if that is not comfortable for

you today

you can stay lifted tops of the feet

press into the earth and we tuck the

pelvis in option three which is just a

little bit more advanced and I want you

to be really mindful if you're new to

the practice just be really careful in

your knees option three would be to come

into Verona a hero pose you can bring a

block between the ankles or you can just

snug your booty down in there Hale and

bring the fleshy part of that calf to

the side so we are coming into a hero

variation essentially so we might be

here sitting up nice and tall pressing

into the tops of the feet we might be on

a block or both guys if you're wanting

to grow growver asana this is a great

place to be or again we can just come

simply to

the toes we're here okay plenty of

options you know I just want to take

care of everybody okay so I'm gonna go

in and use this blog and come into a

little supported hero so wherever you

are and you don't you don't have to feel

stuck in one you can mix and match we're

gonna come to that beautiful open heart

and we're going to move with the breath

here really challenging ourselves

letting the breath again fuel the

movement as we inhale send the

fingertips out left to right exhale

hands together at the heart

chin to chest reach behind inhale lift

up exhale keep the heart lifted as you

float the fingertips down we're gonna do

is three more times just moving with the

breath here we go chin the chest

might connect to that mucho you breath

here that ocean sound

chin to chest reach behind

and last time here we go smoothing out

all the hard edges

after your final exhale here just let

the fingertips rest gently at your sides

or palms gently on the tops of the

thighs close your eyes and find

stillness

notice how the deep breathing and this

synchronicity can change your mood just

notice how you feel

then we'll bat the eyelashes open really

nice everyone if you feel like you're in

a calm you know state of meditation you

might stay there longer instead of

transitioning here so just again

offering up a little playtime otherwise

we're going to transition slowly to our

buttocks you might take a forward fold

here if your legs need to stretch out or

mm-hmm

you might come straight to flat back so

I really like telling people what to do

but what I'm trying to do here at the

30-day home practice is really encourage

you and invite you to really listen to

your body and empower you to kind of do

this on your own as well so right now

you could be meditating in hero pose for

the rest of your practice you might be

stretching your legs out

or you might be here hugging the knees

into the chest closing your eyes and

asking your body what do I need next I'm

gonna slide my hands to the inner arches

coming into a little stirrup posture

here or happy baby really pressing the

soles of my feet up towards the sky and

then gently finding a little opposition

as I draw my shoulders down breathe here

breathe into the hips this should feel

amazing in the spine and the chest and

the shoulders lengthen the tailbone down

and you might even close your eyes here

breathing deep into the hip creases even

massaging your heels with your thumbs

close your eyes trust the moment

wherever you are and breathe deep and

you can play here you might straighten

the legs one and then the other you

might transition into a twist you might

draw a couple circles with the knees one

way and then

the other choreograph your own dance

here be really mindful listen to your

body keep it soft and easy and then

together we'll meet in soup to baddha

konasana so I like to offer suggestions

and I really love it when you break the

rules you know like oh I loved here oh

I'm gonna stay there and meditate and

pause the video now peace Adrian or we

could stick together you know each day

is different so maybe you're in swoop

tabata Kinison with me reclined cobblers

pose hands are gonna rest gently on the

belly here and I'm just letting a little

bit a little bit of gravity do the work

here little Yin practice to finish today

letting the soles of the feet kiss

together you might pillow the head with

a blanket or a towel I begin to soften

the breath you can slide the legs out to

shavasana here opening through the arms

or I'm gonna stay here a little bit

longer today relaxing the weight of my

body completely and fully into the mat

thank you for sharing your commitment to

your practice with me

I believe it truly is an awesome act of

self-love so good work everyone

tomorrow we turn 21 yay bringing it

drunk and cat cow drunken love I'll see

you then

take good care of yourself namaste

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