Sports and Fitness

Day 14 – Mindful Hatha Yoga Workout – 30 Days Of Yoga

Hey, guys. Welcome to 30 days of Yoga with
Adriene. I’m Adriene, and it’s day 14. It’s on like Donkey Kong. Let’s go. All right, my friends. Today, we’re going
to begin on all fours. We’ll come to tabletop position and just take a second here to roll
through a couple Cat Cows, spreading the palms wide. Make sure the knees are hip-width apart,
pressing on the tops of the feet, and we’re off. Using this opportunity to check in with
the body and check in with the breath. Rolling through a couple times back and forth,
stretching it out, and then veering off the railroad tracks whenever you are ready, getting
into the hips, the neck and shoulders, and finding your breath today. Awesome. Then we’ll bring the toes just under
here. Curl them under. Walk the palms out, and then we’ll bring the sit bones up and
high, up and back, up and high. As we meld the heart back, we come into downward facing
dog. Stretching long through the side body here, find in the bed in the knees. Press
into all 10 knuckles. Draw the shoulders away from your ears. Deep breath in and long, long
exhale out. Wake up the feet. All right. Let’s take one more deep breath
here, in and out. Then we’ll slowly lower back onto the knees, back to that tabletop
position. So this time, I’m going to take a couple breaths.
We’re just going to do three of these. So hang with me. Tapping into our core, but also
really paying attention to this line in the spine. Hovering cat, I press away from the
earth. I press into the tops of the feet, and I let the knees hover. Again, this isn’t
a huge move. This is just a nice little hover to connect to my insides. Connect to your
muscles. Draw the shoulders away from the ears. Keep
the bones stacked. Breathe, breathe, breathe. One more breath here. Then exhale. We release.
Bring the two big toes together, widen the knees, send it back. Extended Child’s Pose.
Take a second here to rotates the wrists, to maybe find a little sway in the hips. Maybe
walk the elbows out. So we’re never waiting. We’re always exploring. Stay curious. That’s
going to keep us coming back to the the mat. Then we’ll release the palms back down. Come
back up to all fours, stacking the bones, so walking the wrists underneath the shoulders,
knees underneath the hips. Here’s two out of three. Inhale in. On an exhale, find your
hovering cat. Remember the neck. Remember the neck. The tops of the shoulders draw away.
We breathe here. Just when you want to quit, that’s when you should drop into that sweet
breath, that fuel. Draw your navel up, lower belly in. Press
away from the earth, one more breath, and exhale. Release. Two big toes come together,
knees nice and wide. This time, draw the right palm in towards
the centerline and inhale. Press away from the earth as you send the left fingertips
up towards the sky. So we can stay here, deep breath in, or we can release, left fingertips
to the top of the right hip crease, or even to the lower back here is nice, pressing the
palm to the sacrum. Resist the urge to just totally collapse into
that left hip. See if you can keep a little bit of awareness through both tops of the
feet, both knees, keeping the hips nice and square. Really mindful. One more breath here.
Then exhale. We release and come back to our hovering cat. Last one. We totally have this. Another option
here. If the wrists are weak, if the wrists are, you’re still building strength in the
wrist, I should say. You can come to fists. This is a nice place. I even like to keep
my thumbs extended so I can come here. Kind of feels like a bulldog position. What? Okay. Deep breath in, and on a exhale,
we hover. We check in with the core. We create a full body experience. Again, now would be
an awesome time to tap into that breath. Notice what it feels like to be alive today. One
more breath here. We’re shaking. We’re building heat. Then we exhale, release. Left palm to center. Bring the two big toes
together, little wider in the knees. We inhale, open up through the right side this time.
Resist the urge to collapse here, but maintain that awareness you had in the hovering cat
as you find your twist. Now we can bring the right fingertips to the top of the left hip
crease here or bring the hand to the lower back. Open your chest. Let’s do one more deep
breath in here, and on an exhale, we release. Awesome. Walk the palms forward, and we send
it back. Extended Child’s Pose. Take a couple breaths here. Again, find any organic movement
in the body. We drop into a little joy, a little inner smile, if you will. We just allow
ourselves to be present and fully here for the duration of this practice. It’s a not long one today. So drop in. Find
your breath. We’ll spread the palms wide, draw the heart back up to all fours. Here
we go. So this time, we’re going the extend the right
toes out long. Flex through the right foot. Take a deep breath in. On an exhale, we draw
that right foot all the way up and into our lunge. Left knee can stay on the mat here.
We interlace the fingertips, and we come up here. Breathing, pulsing a couple times, just
checking in with the hips. Keeping the heart lifted and open. I’m going to release my palms to the mat and
walk my right foot out just a hair, so that I’m on two skis rather than a tightrope all
zipped up. So take a couple breaths here. You might lift that back knee for a breath
or two. Stretch it out. Then I’m going to walk my left palm underneath
my left shoulder and inhale. Reach my right fingertips all the way up. Hug that left knee
in towards the center line and breathe. Again, we can bring the hand to the lower back here,
if that feels good. I’m staying really spacious and broad through my shoulders, drawing my
shoulder blades in together and down, again, squeezing that right knee up. Deep breath
in, and on an exhale, I release. I’m going to come back to all fours here.
Nothing fancy. I’m going to switch. Left toes out. Flex your left foot strong. Lower that
left hip. Take a deep breath in. Then we’ll bend the left knee in and step it up into
our lunge. Right knee can stay on the earth. We interlace the fingertips. Come up and check
in. Just a little organic movement here. Pedaling,
excuse me, pulsing or pedaling. Pulsing. Then I’ll lower my palms now to the mat. Walk the
left foot out just a hair. Take your breath or two here. You might curl the right toes
under. Lift that back knee. Just stretch it out. Awesome. Then I’ll lower that right knee again,
press into my right palm. Stack it just underneath that right shoulder and inhale. Open up through
that left hand, that left arm here. I squeeze my left knee in, and I breathe. Left hand
can come to the sacrum here. Mostly I’m concentrating on drawing my lower belly in, pressing into
my foundation, and finding this gorgeous, gorgeous length in the shoulders and the neck. This is definitely going to help us with tomorrow’s
practice too. So remember the shoulders drawing away and this awareness of the neck and this
sweet, sweet extension in the spine. Take one more breath wherever you are, and then
we’ll release, coming back to all fours. This time, we’ll drop the elbows where the
hands are, in tabletop, and walk the knees back. My favorite, heart to earth pose. So
in this pose, we really rock the pelvis up toward the sky. Find a nice, deep stretch
through the shoulders. Forehead may or may not come to kiss the mat, and just notice
if your elbows have started to come out. See if you can railroad tracks nice and long.
I might teeter-totter a little bit here, stretching to the side body. Keep deepening your breath. Then slowly we’ll look forward, drawing a
line with the nose towards the front edge. I’m going to slide it on through, keep the
elbows where they are. I come to sphinx pose here. Pressing into my foundation, I inhale,
find length through the crown. We just take a couple of breaths here, really pressing
into everything that’s touching the mat here, so becoming super alive and aware, energetically,
the more we grow our practice. There’s always something there. I love it. Close your eyes for this last breath, this
last beat here. Visualize your spine, so strong and long. Hey-oh! We’ll gently release. Great.
Palms underneath the shoulders, curl the toes under, press up to plank. What? Beautiful, long, smooth, fluid breaths here.
So sometimes I come into plank, and I start holding my breath. So as your yoga guide,
I encourage you not to do that, to keep breathing. Then we’ll send it up to Downward Facing Dog. Find your best and most beautiful [inaudible
00:10:55] here, really checking in, taking stock.Great.
Then we’ll slowly lower to the knees and,
once again, send the right toes out. Flex your right foot. Squeeze the right knee all
the way up towards your heart, and then we’ll step it through once again. Inhale. Reach the fingertips forward, up and
back, this time coming into my Crescent Lunge, breathing deep here Then if I want to create
a little more heat, I might curl the back toes under and lift that back knee. We can
also stay lowered. We inhale in. Breathe, breathe, breathe. Exhale. Release. Back knee comes down, palms come to the mat.
Same thing as before. Walk the left palm underneath the left shoulder and inhale, spiral up through
your heart, heart up towards the sky. We reach the right fingertips towards the heavens,
and we breathe here. Now I can find the little bind here. I can
bring my right hand to my lower back. I can also bend this knee and reach back to grab
my big toe here, pulling the right hip crease back, breathing really, really deeply. So
another option would just be here, beginning to stretch that quad with a little bit of
movement, or maybe you grab. Open up through your heart. One more breath. Maybe you send
your gaze up. Then exhale, release mindfully. We come back
to our lunge. We’re going to walk that right foot in just a hair and then send the hips
up and back, Half Splits. Relax the weight of the head down. Then we’ll roll through
that right foot. Plant the palms and slide the right knee back, just back to all fours. Great. Curl the toes under. Send it up and
back, Downward Facing Dog. Deep breath in through the nose and long breath out. Check
in. Great. Slow descend back down to all fours, and we send the left foot out. So find your
alignment, connect to your foundation, and then we extend left foot out. Deep breath in. On an exhale, hug that left
knee all the way up and in towards your heart. Squeeze, squeeze, squeeze. Then we step the
left foot out. So just a mindful transition, every time, really mindful. Great. Find your alignment, inhale, reach
the fingertips forward, up, and back whenever you’re ready, Crescent Lunge. Maybe we curl
the back toes under and lift that back knee up or maybe not. Breathe, nice long, smooth,
deep breaths. Hug that energy in towards the midline. One more breath here, and then we
exhale, slowly release. Lower the back knee down. Palms come to the
mat. We walk the left foot out just a hair and find that right palm underneath that right
shoulder. Inhale. Open out. Spiral your heart out towards the sky. Again, maybe stay here.
Maybe you come to the lower back, strong in the legs, strong integrity in the shoulders
and the neck. Maybe I’ll reach back, and I’m able to grab that big toe here. You can also
come up on the fingertips, or block is really nice, too. So we’re opening up, sinking into
that hip, breathing into your right quad. Maybe send the gaze up towards the sky or
keep a strong focus down. Wherever you are, take one more full breath
in. Awesome. Then exhale with control. Release. Walk the left foot in just a hair. Send the
hips up and back. Breathe here. Breathe into the tight places. Slowly rolling through the
left foot, we plant the palms, curl the toes under, slide the left toes back to plank,
and we slowly lower down all the way to the belly. Walk the fingertips up off the mat. Press
into the tops of the feet. Lift your elbows up here and inhale. Visualize space in the
spine as we open up through the heart and the chest. So maybe we only get this far,
elbows still lifting up, or maybe we are able to create a little more space and come up
to here. So in due time, we’ll just see. Be really mindful of that lower back, my friends.
Inhale in and exhale. Wherever you are, find a release. Plant the palms, curl the toes under, send
it up to plank, then Downward Facing Dog. One deep breath in here, long breath out.
Slowly lower to the knees. Cross the left ankle over the right, and we slide on through
to seated. Awesome work, my friends. Great checking in
with you today. So from here, you can roll into Shavasana, or maybe you want to do a
little freestyle, or maybe you stay here in meditation pose, Sukhasana, finding ease for
just a moment or two before you break off into the rest of your day. Take good care. Namaste.
Video source: https://www.youtube.com/watch?v=4nbfvTXGSmA

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