What’s up, everyone? Welcome to 30 Days of
Yoga with Adriene. I’m Adriene, and I’m super
excited. It’s day one, y’all. Let’s get started.
All right, my friends. Today, we’re going
to begin in a nice, comfortable, seated posture,
sudassana, with one foot in front of the other.
So just to stay on the same page, let’s draw
the left heel in towards your center, and
then the right leg comes in to follow. You
can use a blanket or a block or a pillow.
Even a book sometimes is nice to lift the
hips up, if you feel like you’re getting trapped
in this Mr. Burns posture here.
So take a quick second to get settled in in
a nice comfortable seat, one foot in front
of the other. Make sure everything’s situated,
and then when you’re ready, sit up nice and
tall. See if you can align your head over
your heart, your heart over your pelvis.
You might take your fingers and touch your
booty and move the fleshy part of the buttocks
aside. You might fix your hair here. Just
do all those little things, so that we can
come to a nice, still place as we begin our
challenge. Nice and slow, settling in, easing
into it, and really choosing to stay present.
So I like to call it getting your money’s
worth. So we’re going to get a workout.
We’re going to commit to 30 days of practice
together. We’re going to stretch the body,
tone the muscles, deepen the breath. But beyond
that, we’re going to listen. We’re really
going to use this opportunity to come into
a different type of presence, maybe learn
something new about yourself.
So today’s practice is focused on that. So
you sit up nice and tall. Take a second to
close the eyes, relax your shoulders down,
and just notice how you feel. Notice, perhaps,
the tendency to want to move quickly to the
next thing. We got 30 days. We can take it
nice and slow and really set ourselves up
for a nice experience that feels good.
Bring your awareness or your attention to
your breath and just notice it. You might
begin to deepen the breath, play with it here,
seeing if you can extend the inhale, make
it a little bit longer, and extend the exhale.
Stick with your breath as we begin to move
the body and shape-shift in and out of different
poses. Remember, the breath is energy. You
send breath to the tight places. Use the tool
of your pranayama or your breath to stay focused
and really be honest with yourself about how
you feel each day and each time you come to
the mat. Oh, and also, let’s have some fun.
Dropping the chin to the chest, we’ll begin
to draw circles with the nose, one way and
then the other, and then reversing your circle.
Back and forth, kind of dropping into this
moment for yourself. Then we’ll bring the
head back to center stillness and draw the
palms together at the heart. Deep breath in
as you lift the sternum up, thumbs, hearts
coming together. You only have one heart,
I guess, heart.
We’ll take a deep, deep breath in through
the nose here. This time, go ahead and let
it out through the mouth, exhale. Again, just
like that, deep breath in thorough the nostrils.
Sit up nice and tall and exhale out through
the mouth. Make some noise.
Now we’ll interlace the fingertips. Keep breathing
deep as you press the palms forward, shoulders
relaxed, drop down, and then we send the palms
up and back. Nice and easy organic movement
here. The knees are going to want to fly up,
and we’re gonna ground down through the tops
of the thighs, committing to a full body experience
as you lift and lengthen up through the side
body and keep playing with your breath.
We teeter-totter back and forth here. Stretch
it out. Notice that the shoulders are starting
to rise up. See if you can keep the shoulders
relaxed, heart lifted. Arms may begin to get
tired here, especially if you’re new to the
practice. Stick with it. Find ease. Use your
breath to keep it together. Just kidding.
Inhale, back to center we go. This time, carve
a line with your nose all the way up. So rather
than just looking up, kind of crunching the
back of the neck, just really mindful activity
as we carve a line with the nose. Look up.
One more breath here, and then on an exhale,
we break free. Fingertips rain down. Awesome.
Plant the left palm into the earth. Inhale,
reach right fingertips up and over side body
stretch. Again, work on creating a full body
experience as we ease into the practice. So
for me, that means really paying attention
to, yes, the side body stretch, but also grounding
down through the legs and maintaining that
extension through the crown. You might find
a little pulse here. You might spiral your
heart up towards the sky. Make it your own
Deep breath in. Then exhale swiftly up and
through center, and we take it to the other
side. Right palm to the earth. Left fingertips
reach up and over. Same thing. Stretch it
out. Ease into it. Great. One more breath
here. You might spiral your heart up towards
the sky, and then on an exhale, we bring it
back to center.
From here, we’re going to walk the fingertips
behind us. I’m gonna turn to the side so you
can see this. Walking them behind, pinkies
might come close or, again, if the shoulders
are really tight, give yourself some space.
You can keep it nice and easy today.
So I walk the fingertips back. We sit up nice
and tall. Imagine lifting up through the armpit,
chest here. So we’re lifting up through this
area of the body and opening the heart, the
chest. Close your eyes. Find your breath.
When you get bored, or your mind begins to
wander, come back to that sweet inhale. Exhale
out through the mouth whenever you need to
let go a little bit or find a little inspiration.
Then slowly we’ll soften through the elbows
and walk the fingertips all the way around
and forward. So nice and easy, we walk the
palms forward. To each his own here. So you
might end up here on the palms, really pressing
the sit bones into the earth again. Full body
experience, really expanding the awareness
throughout the legs, the hips, making sure
I’m still mindful of the shoulders. For me,
that awareness is really an act of self love.
I’m considering all parts. Hey-o! First hey-o
of the challenge.
Okay. So you might stay up here on your palms.
You might already be way past me and on the
forearms. If not, this gives you something
to look forward to. No worries, just be here
in the moment. Another option is to maybe
send the fingertips all the way out and begin
to relax the weight of the head over.
You might find a soft sway back and forth.
And again, the sit bones are going to want
to roll up here to compensate. See if you
can stay grounded. Maybe a forehead underneath
a block . . . Hello. A block underneath the
forehead. Maybe even we bubblegum the fists
here for a little support.
Breathe into your right hip. Find that breath.
Then press into the sit bones. Press up into
your palms. We’re going to walk the fingertips,
spider fingers, as we say in kids yoga, over
towards the right. Don’t crank it. Keep it
easy. Remember, find ease as we ease into
the practice. I brush away dog hair. So professional.
Deep breath in here. Keep a nice extension
through the crown, breathing into the left
side body, pressing the sit bones back. Then
we walk it through center and take it to the
left. Same thing. So again, those hips are
going to want to come up. We stay pressing
into the sit bones, shoulders relaxed, really
mindful through the neck.
Deep breath in. Follow your exhale as you
unravel back to center, and then we’re going
to switch the legs here. So right heel comes
in, left leg comes out. We draw the palms
together at the heart. Once again, inhale,
sternum to thumbs. Exhale. Relax the elbows
down. Just notice how your legs feel sometimes.
This side can be a little bit different, feel
a little foreign.
We’ll interlace the fingertips. Sit up nice
and tall. Press the palms. Actually let’s
interlace the opposite direction this time,
so opposite thumb on top, a little yoga for
the brain as we begin. We press the palms.
Oh, yeah, that feels weird. Forward, up, and
back once again.
And same thing, just a little organic movement.
Yes, to stretch the side body. Yes, to bring
awareness into the spine, but really to set
the tone for our practice and our challenge
that you’re in charge. It’s more than modifying
up or down. It’s really about listening, being
present, easing into it, being honest. Also,
it gives you the freedom to move how you want
to move. Find what feels good. Inhale. Carve
a line with your nose. Look up and exhale.
Rain it down.
Great. This time, we walk the fingertips together
just like before. This time, we’re going to
inhale, lift the heart, and exhale. Draw a
line with the nose past the right shoulder.
If you’ve practiced with me before, you know
I love this move. Imagine receiving a little
kiss on the neck. This is a little hygiene
for the neck and shoulders.
So it might seem like you’re not doing a lot,
but we’re drawing the shoulder blades down.
We’re opening the chest, lifting up through
the ribcage, and keeping an extension in the
crown of the head. Breathe into the left side
of the neck. Then on an exhale, this should
feel really yummy, as you drop the chin into
the chest, breathe into the back of the neck.
Oh, yeah. Then take it to the other side.
So we find a softness here, even in this shape.
We relax the shoulders down. Imagine someone
kissing you on this side of your neck. It’s
getting steamy in here already. Inhale in,
extend, extend, and exhale chin-to-chest for
one more breath. This time, you can really
draw your nose to your navel. Then we lift
up through the crown of the head. Take a deep
breath in. Smile or turn on that inner smile.
Then we release, walking the fingertips forward,
Palms come to the earth and feel this hip
out. So you might find a gentle sway. Again,
coming onto the forearms might be an option
or maybe all the way down, breathing into
the outer edge of that left hip, noticing
how the sit bones want to peel up, and the
pelvis wants to rock, but we keep it grounded
and strong. Couple more breaths here. Nice,
strong awareness throughout the whole body.
You press into the palms to slowly release
and come up. This time, we’re going to take
the fingertips, spider fingers all the way
to the left. So again, there is a tendency
to want to crank here and do the yoga pose,
and I just ask you, invite you to ease up.
We have 30 days. This is our first day. We’re
going to stretch it out, take a little stock,
get settled in. So nice, gentle twists to
the left, and then we’ll release, take it
through center and take it to the right. Breathe
nice, long, smooth, deep breaths. Then gently
release back to center.
Also, flip your palms up, sit up nice and
tall. Take a look at your hands. Spread them
wide. We’re going to commit to a nice, strong
awareness through the hands as we come forward
and up into tabletop position. So take this
focus of the hands with you as we come gently
onto all fours.
So we draw the wrists underneath the shoulders,
my friends, knees directly underneath the
hips. Press into the tops of the feet. Take
that focus of the hands with you as you press
away from your mat. So fingers are going to
want to do what they naturally do, and we’re
going to really expand awareness, building
a strong foundation here on day one.
We press away from the earth. Draw the navel
up towards the spine. Relax your shoulders,
draw them away from the ears. So really mindful
in the head and neck. Tendency here is for
the neck to kind of collapse, but remember,
the neck is a nice, long, beautiful extension
of your spine. Cool.
Take a deep breath in here. Press onto the
tops of the feet. Don’t panic. We’re going
to lift the knees, let them hover just for
a second here. I like to do this one to just
bring a little kick-start to our challenge,
but also to light a fire in the belly. Also,
when we lift the knees here, we can really
tell if we’re collapsing in other places.
So find that integrity.
One more breath here. You might experience
a little shake, a little tremble. That’s prana,
the energy moving, definitely a transformative
energy there. So one more breath, and then
we release. Cat cow never looked so good.
Loop the shoulders, drop the belly. Inhale.
Heart radiates forward. On the exhale, I start
at the tailbone, turn it under, curl it under
as I rotate the hip points. Find the surrounding
of the spine and release the crown of the
head to the earth. Inhale. Keep it nice and
slow today. Dropping the belly, tailbone lifts
up, heart opens out.
Moving with the breath, exhale, curing the
tailbone in, traveling up the spine until
the crown of the head releases, moving at
your own pace here with your breath, doing
a little energetic hygiene, getting the circulation
going. A little spinal flex. Even if we just
did cat cow every day for 30 days, we’d be
rocking and rolling.
So we begin to veer off the beaten path here
if you haven’t already, shaking the hips a
little left to right, just kind of coming
off those railroad tracks, lingering in any
place that feels tight or sore. Might get
a little freaky on me and even come forward.
Whoa. This is where we just begin to let loose.
Then we’ll come back to that tabletop position
and drop the elbows where the palms are. And
again, stay aware of the hands here. Fingers
are going to want to come in or go out, especially
if the shoulders are tight. So see if you
can keep two railroad track lines here.
Pressing the elbows in to the earth, we walk
the knees back and melt the heart. Heart to
earth pose, anahata assen. One of my favorites.
If the forehead comes to the earth, let it.
Let the pelvis rock up towards the sky. Hey-o.
The sit bones shine, spread left to right.
We take five nice, long, deep breaths here.
Notice if the toes are coming in or going
out. See if you can keep that full body awareness
rocking and rolling. Belly can soften here.
Inhale. Fill the back body with air. On an
exhale, release your heart. Super awesome
for the shoulders. Let’s take one more breath
Then to transition, I’m going to press into
all 10 fingerprints, all 10 knuckles, press
into my elbows and slowly slide on through
to the belly. Oh, yeah. Press into the elbows.
They’re right underneath the shoulders still.
Steel. Texas. Still. I press into the pubic
bone, press into the tops of the feet, and
I grow nice and tall here in a little sphinx
So if you have to do some adjusting to find
length on the side body or in the spine, please
do. Self adjustments are the best. We breathe
here. Again, notice if you’ve lost awareness
in the wrists and hands. Keep that awareness.
Press away from your mat with your elbows,
almost as if you’re trying to tear your yoga
mat in half with your elbows. One more breath.
We inhale in and exhale, slowly release.
All right. This time, palms are going to come
underneath the shoulders. We curl the toes
under, and you know where I’m headed. Right?
Downward -acing dog. So there’s two options
here. You can come to all fours first and
then peel up through the tail, or there’s
always the option from this posture to come
straight to plank. So you can cool it, or
you can heat it. We always have options here
together. We’ll meet in our first downward
facing dog of the challenge. Pedal it out.
Check in with your feetsies. Bend the knees,
and then don’t forget that awareness of the
palms, of the hands, spreading wide. We’ll
take three more breaths here. So notice if
you’re just kind of holding, waiting, like
onto the next thing. Try to enjoy your practice.
Breathe. Stretch it out. I shouldn’t say try
to enjoy your practice. How about we say just
enjoy your practice.
Now we’re going to go for a slow walk up towards
the front edge. Take your time. Again, resist
the urge to just task master here. We’re going
to slowly walk up towards the front. Together,
we’ll meet at the head of the mat in a nice
forward fold. So to each his own here. You
might walk the fingertips to one side and
then the other.
If you’re feeling a little tight in the head
and neck, you might shake the head yes and
no. Pay attention to your feet. Toes are pointing
forward, feet are hip-width apart here to
start. You might clasp the elbows and rock
gently, left to right. So again, setting the
tone for our practice and really the tone
for the challenge that you’re in charge. I
encourage you to improvise, to keep searching
and exploring. Try to avoid just being the
yoga challenge robot here, but really be yourself
and listen to your body.
When you feel satisfied, we’ll release the
arms. Press into the feet, nice and strong.
Bend the knees generously as you tuck the
chin into the chest, and we begin to roll
it up, nice and slow. Take your time. Enjoy
every move, every moment. This is our time
that we’ve taken for ourself. So might as
well relish.R Relish.
Loop the shoulders forward, up, and back when
you arrive. So same thing here, when you get
settled in, try not to fidget with the feet
too much, but keep that connection to the
earth. Loop the shoulders, draw a couple circles
with the nose, work out the kinks. Oh, yeah.
So we continue to deepen the breath. The more
we move the body, the more we synchronize
the breath. Inhale. Draw the palms to your
heart. Lift your sternum up to your thumbs.
Lift the kneecaps. Draw energy up from the
arches of the feet. This is our tanasana,
our mountain pose here. So we stand up nice
and tall. We extend through the crown. We
find this upward current of energy through
the front body. It’s like, “Aaaah.” Then we
find this sweet and almost humble grounding
through the back body. Just balance it out.
Then once again, just as we did before, we’re
going to interlace. Notice which thumb’s on
top as we press the palms forward, up, and
back. Again, upward current of energy through
the front, nice grounding through the back
body. So we press into the heels. We tuck
the pelvis in, shoulder blades in, together,
and down. If you want, if you need a little
more side body lift, we can stretch it out
here a couple breaths. Otherwise, we’re holding,
nice and slow, steady breath.
Carve a line with your nose. Slowly look up.
Take a deep breath in. Press into your thumbs.
Up, up, up. Then exhale. Break free. Fingertips
interlace behind the tailbone. See if you
can put the opposite thumb on top. It’s a
little yoga for the brain. Sometimes it can
throw you for a loop, but we’ll get the hang
Then we draw the knuckles down and away as
we open up through the chest. This is awesome
if you work at a computer or, again, you’re
a little stressed out in the shoulders. Deep
breath in. Long breath out. Inhale in and
exhale. We break free. Inhale. Reach the arms
up. Full body stretch. Exhale. Palms come
together as we bend the knees and take it
on down through the midline. Forward fold.
From here, we inhale. Lift to a flat back
position. Palms on the tops of the thighs
or the shins or fingertips on the mat. So
we have three different levels here. You can
peek at the video here to see what this looks
like, because we’re going to come up to them
many times in our 30-day challenge.
We have one, two, and a soft bend in the knees
here for three. So you can mix and match for
this flat back position, bringing lots of
integrity into the spine. Wherever you are,
take a deep breath in. Inflate and exhale.
Use your breath to release it back down. Cool.
Fingertips come to the mat. We walk the feet
together, and we slide the right toes back
into a low lunge, runner’s lunge. So again,
we’re easing into the practice today. We’re
also trying to find ease with each breath.
So if you’re feeling tight in a certain place,
see if you can work a little energy into that
So for me, it’s the front of my right hip
crease. Stretching. I’m pulling my left hip
crease back. You might lower the back knee
as I have here for a couple breaths. You might
even find a rocking motion. So just a little
play time here in low lunge or runner’s lunge.
Notice if you’re crashing into your fingertips.
See if you can keep it light and easy.
Then from here, we’ll plant the palms, slide
the left toes back to meet the right. We come
into our first plank, or maybe our second,
of our challenge. We begin to find a little
movement here, staying soft and easy, really
using the breath to stay focused. So the mind
wants to give up in a plank usually a lot
faster than the muscles do. So just stick
with it here. One more breath in. As you exhale
out, we’ll lower the knees, hug the elbows
into the side body.
You can always stay lifted in that push-up
position as we slowly lower down. Elbows pull
back. We come to the belly. Release the legs,
inhale, and lift up. [inaudible:00:24:46]
or cobra. Find your breath and then exhale.
The transition I mentioned before, you can
curl the toes up here, come to all fours,
then send it up to downward facing dog. Or
for more heat, press back up into that plank
position, then anchor navel to spine as you
send it back.
Awesome, my friends. Take a deep breath in
here in downward dog, and a deep breath out.
Awesome. Now we’re going to step the right
foot up. Come into our runner’s lunge. Same
thing here. A little play time. A little exploration
as we ease in, stretching that left hip crease,
pulling the right hip crease back. Find a
little organic movement. Stay mindful. Listen
to your body.
Then if the back knee is lifted, we’ll lift
it . . . Excuse me. If the back knee is lowered,
we’ll lift it back up. Take a deep breath
in. Let your heart radiate forward. So we
kind of come out of the turtle shell here.
Inhale. On an exhale, softly rock that back
foot up to meet the front. So you can take
as many steps as you need. It doesn’t have
to be this big move.
We find our forward fold. Inhale. Halfway
lift, your version. Mix and match. Exhale.
Slide it down. Now inhale. Reach the fingertips
left to right. Press into your feet, and we’re
going to reach all the way up towards the
sky. Full body stretch here as we press into
all four corners of the feet. Lift the kneecaps.
On an exhale, we bring the hands back to the
Soft, buoyant in the knees. We inhale. Reach
it up. Full body stretch. Exhale. Hands come
down through the midline. Inhale. Halfway
lift. Long, beautiful neck. Exhale. Slide
it down. Step the right toes back. Come to
your runner’s lunge. This time, we inhale.
Open the heart and chest. You might come up
off the fingertips here, just to check in
with your core. Squeeze the inner thighs to
the midline, or you might stay on your fingertips.
Then on an exhale, plant the palms. Slide
the left toes back to plank.
Repeat the same move that we did before lowering
the knees, or this time, you might shift your
weight forward, hug your elbows into your
side body, and slowly lower down. This time,
we can either lift up to cobra, or we can
slide up through into upward-facing dog. So
lots of options here as we explore our day
one of vinyasa.
Navel to spine, we send it back, downward
facing dog. Deep breath in and deep breath
out. Step the right foot up, runner’s lunge.
Same thing here. We inhale. Find the lightness
in the fingertips. You might even lift the
fingertips up off the ground. Take a deep
breath in. Front knee’s stacked over front
ankle. Exhale, release. This time, instead
of rocking the back foot up to meet the front,
we’re going to bring the right toes back to
meet the left.
One more time, practicing here with the knees
lowered, or we shift our weight forward, hug
the elbows into the side body, and chaturanga
to up-dog. So we have lots of options here.
Inhale. Find your heart opener. Then exhale.
We’ll lower the knees and send the sit bones
Child’s pose. Nice work, my friends. Find
your breath. You might rock a little side
to side here, stimulating that third eye,
that point of intuition. We’ll take a second
here to connect to our intentions. Connect
to your intention of the challenge, why you’re
committed to the 30-day practice, why you’re
You might draw the palms together here. Walk
the elbows forward and bring them up overhead,
kind of like a little Namaste shark fin. So
articulating your intention here for your
practice, relaxing the shoulders, reconnecting
to the sound of your breath.
Then slowly we’ll release the fingertips back
down. Draw the heart up, back to all fours.
Then we’re going to cross the left ankle over
the right here and very gently. You can use
your hands to guide you. Come through into
a nice seated posture. I’m going to center
myself on my mat, and you can too.
Drawing the palms behind the knees, I’m going
to inhale in. On an exhale, lift your feet.
So we’re not going into any certain kind of
boat pose here today. We’re just kind of easing
into this core strength and tapping into this
full body connection. So you might rotate
your ankles one way and then the other.
Also, it is not cheating to hold your legs
up here. I think that’s so silly. You can
hold a good amount. Look, my arm muscles are
working here. See? It’s good. So we’re not
going into you know a boat pose here. We’re
really slowly taking every little intrinsic
muscle along for our 30-day yoga ride and
Okay. So we’re here. We can also, if this
is a little too much for you right away, can
keep the big toes on the ground. But everyone,
lift your heart. See if you can grow taller
up through the sternum. Then maybe you keep
your hands here, or maybe you reach your fingertips
forward. We’re going to take a couple breaths
here. Just notice where your mind goes, like
if you’re like [grunts], or if you can find
a little ease.
Maybe turn the palms up, soften through the
toes. Belly’s working here, but so is the
back body. I’m lifting my heart. So I’m not
really collapsing here, but keeping it lifted.
Let’s do one more deep breath in, and exhale.
Hands come back to the thighs.
Then this is a fun move. We rock it back.
We rock a couple times. So it feels good.
Again, you can keep the hands on the backs
of the legs here for a little stability. We
massage the spine back and forth. You know
me. I like to keep it playful. So if you feel
a little goofy, good. Then we’ll release it
back to the earth. Oh, yeah.
So here, we’re going to take a full body stretch
as we wind it down. Again, just easing and
settling into the challenge. We inhale, reach
the fingertips up overhead. Exhale, interlace
the fingertips and create a little pillow,
little neck hammock here. So you can keep
the thumbs extended here or not, but I like
to do that and give myself a little massage,
a little yogic massage.
All right. Then keep the elbows nice and wide.
Inhale, draw the knees up toward your heart.
Scoop the tailbone up, so that lower back
can become really comfy with your mat. Extend
the right leg out long. Inhale in. Exhale.
Lift the head, the neck, the shoulders. Kiss
right elbow to left knee. Deep breath in.
Exhale, switch. Left leg out, kiss left elbow
to right knee. We move back and forth here,
keeping it really soft and easy breezy, resisting
the urge to clench, to speed up. We’ll do
So you can keep it nice and soft. So lower
back’s going to want to come up, and I’m going
to keep my navel driving down, tailbone scooping
up. Okay. Just a couple more here. You totally
got this. Breathe. Find your breath. Then
we release the soles of the feet to the ground.
Release the arms and slowly extend the legs
out long. Awesome.
Take a deep breath in through your nose here
and a long exhale out through the mouth. Nice.
Inhale. Draw the right knee up. Squeeze it
up in towards your heart. Squeeze, squeeze,
squeeze. Exhale, taking it over towards the
left. Twist it out. We can open up through
the right arm. We breathe up and down the
spine. Really nice, slow, stabilizing twist
here before we head to shavasana.
Gently melt it back to center, and we switch.
Squeeze that left knee up towards your heart.
When you’re ready, find your twist. Oh, yeah.
Gently releasing it back to center and preparing
for our final and most precious posture here.
Sometimes this can be the most challenging
posture. So again, just try to ease into it.
You can pillow the head with a blanket. You
can cover up if you’re chilly. You can even
roll a blanket or towel up behind the knees
to support the lower back. We’ll send the
arms out wide, palms face up. Inhale. Lift
your heart, your chest open. Exhale, release.
I can hear the birds chirping outside my window.
It’s very sweet. Close your eyes. Get all
little wiggly movements out of the body, and
then we settle in to the corpse pose, finding
stillness here. Even if you’re short on time,
find a moment to just pause and give yourself
permission to do absolutely nothing. Just
Thank you for sharing your time, your energy,
and your practice. Good job. Namaste.
All credits go to Yoga With Adriene