Day 27 | Flexible, Fearless & FUN YOGA | 30 Days of Yoga


Hey, everyone. Welcome to 30 Days of Yoga
with Adriene. I’m Adriene, and it’s day 27. Let’s hop on the mat and get started. Today, we’re going to begin with a little
cat cow. So get situated on your mat, find your alignment, press into your foundation,
and a little spinal flex with the breath to check in, to drop in, and define what feels
good. You’re only as young and as happy as your
spine, so take these moments, relish them. And then when you feel satisfied, we’re going
to actually walk the knees in, curl the toes under, and come up to a little squat here.
Go ahead and keep the knees nice and wide and the heels up, the legs kind of turned
out here. So we’re in a froggy position. And you can just find a little yoga for the feet
moment, even taking a gaze down at your feet. Sometimes, our feet can feel like two stiff
bricks, right? And so, we’re working on a little bit of malleability in the muscles
and tissues of the feet and the ankles here. So good! Also, breathing into the legs, of course,
breathing into the hips, and then slowly, we can maybe bring the gaze up, opening up
through the front body. And if this like a major balancing act for you, then hold on
to a focal point. Hold on to something to help you just stay hugging in towards center.
Cool! Now, I’m going to press my fingertips into
the mat, tuck my chin to the chest, and slowly turn my toes forward as I come into a nice
wide-legged forward fold, or not wide-legged, but at least hip-width apart. So no need to
zip up tight here. Bend the knees, one and then the other. Find a stretch. Eventually,
relax the weight of the head over. You might even figure-eight with the hips a little here.
Yeah, getting a little sassy! Day 27, and getting sassy. No, but seriously, having a
little fun today is what it’s all about, remembering to not take it so seriously and to just enjoy
the moment. Here we go. Inhale. Whenever you’re ready,
slide up to that flat back position, pull the elbows back, create length in the spine.
And then we’re going to continue this journey up. So soften through the knees, press in
your feet. And slowly, we’ll come up to a nice, tall, beautiful tadasana. You might
walk the feet underneath the hips if that feels better. You can even bring the feet
flushed together if you’re ready. And we’ll begin to loop the shoulders forward, up and
back. Find lift through the front body. Ground down through the back body. So the shoulder
blades, together and down; the sit bones, tucking in, lengthening that tailbone down. Find your breath, nice, long, smooth, maybe
audible breaths here in mountain to just get the juices flowing. Reverse the movement of
your shoulders. Find a little movement in the neck. Great! Now, we’ll draw the palms together, lift the
sternum up to the thumbs, take a deep breath in. Again, finding lift in the front body,
grounding in the back body, lots of space between the ears and shoulders as you exhale
out. Then interlace the fingertips, press the palms
forward, up and back. Soft knees here so we’re not locking. Again, lifting up through the
front, grounding through the back. And we’re just going to teeter-totter. So sending the
wrists to the right, draw your right shoulder underneath you, open your heart up towards
the sky, breathe into that beautiful side body, press into both feet evenly. Try. Inhale
in, exhale to center, deep breath in. Long breath out, and to the left. Drawing that left shoulder underneath, pressing
into both feet. You can maybe find that four-part equal standing here in the soles of the feet
if your feet are together, just play. Inhale in and exhale back to center. Inhale in, this
time carve a line with the nose, look up, and exhale. Break on free, fingertips rain
down. We come into a forward fold. Take a breath or two here. Let the weight of the
head go. And then if you’re at the front of your mat,
you can step the feet back, come into a plank. Or I’m in the center of my mat, so I’m going
to walk my palms out, walk my toes out, come into a plank. Inhale in, exhale slowly, lower
down. Inhale to cobra, deep breath in, smile. Exhale to downward facing dog. Inhale, walk
it in up towards your front of your mat to forward fold or the center, just again little
proof that we can break out of the box. We can do whatever we want. You can dance anywhere on your mat. You can
turn it around. Inhale, halfway lift. Exhale, bow, then inhale, reaching all the way back
up, all the way back up to your mountain. Deep breath in, and exhale all the way back
down. Awesome. Follow your breath. Inhale, halfway lift, and exhale, bow. Step or hop
it, walk it out to plank, wherever you are, come into that top of a push-up. Beautiful! Then we’re going to walk the palms out towards
the edges. Again, index fingers and thumbs, we did this once before. We’re going to stay
on the mat. The rest of the three fingers are going to fan out. We’re going to walk
the toes out a little bit wide or we can lower the knees and lift the toes up towards each
other. Inhale in, exhale, lower all the way down. Inhale, press up. Exhale, elbows left
to right, gaze is forward. Inhale. Exhale, lower down. And one more. Exhale, lower all
the way down. Great! This time, walk the palms underneath the shoulders.
Zip the legs tight together like a zipper. And then the inhale, lift up, cobra, maybe
a little bit higher this time. And exhale, release. Great. Curl the toes under, send it up, downward
facing dog. Deep breath in and long breath out. Great. Bend the right knee in towards
the center line, ground down through your left heel, turn to look underneath your left
armpit chest, breathe in. Exhale, breathe out. Switch, left knee comes to center, right
heel down. This is a little yoga for the brain, too. So no worries if you don’t get it quite
yet first. It’s a little confusing. And then turn underneath your right armpit chest. Breathe
into the lower back body, the sacrum, breathe, breathe, breathe. And then exhale back to
center. Slowly walking it to forward fold, we take a deep breath in, grab the elbows,
long breath out. Awesome. Inhale, halfway lift now, flat back
position, and exhale, release. Inhale, reach it all the way up to your mountain pose, reaching
as we breathe in, and exhaling, hands back to the heart. Great. Repeat, interlacing the fingertips, we press
the palms forward up and back. This time, press in your heels, slight back bend as we
draw a beautiful line or smear a line with our thumbs from front to back. So think up
as you smear maybe the ceiling with your thumbs, pressing your thumbprints into the ceiling.
Slide back in here. Remember that length in the side body. Press into your heels, lengthen
tail bone down. And then exhale, release. Head over heart, heart over pelvis, we release
the fingertips and then dive on forward. Inhale, halfway lift. Exhale, bow. Step, hop, or walk
it out to plank, you got it. Repeat the wide arm push-ups here if you want more strength.
Otherwise, we’ll just hold, plank hold. Other options here just for fun, you can drop
on to the elbows. Do your plank hold here. You can practice with a little movement, maybe
lifting the right toes, drawing circles with the toes, one way and then the other, and
then switching. You can lower the knees. So we have lots of options here in this little
plank hold. There are lots of plank challenges and stuff. But I just like to insert a little
plank into my home practice whenever I’m feeling it. And usually, right before I want to give
up, I give myself one more sweet breath in and smile, or I change it up to a new variation. So wherever you are, let’s do ten more seconds,
a couple more full breaths wherever you are in your plank. Enjoy it. Think of it as plank
play time rather than the plank challenge, unless that’s your thing. Then rock the plank
challenge. I love how I’m talking, and I’m not even in it. I’m like, “You’re doing it,
ha-ha.” When you feel satisfied or when you have totally
met your edge, go ahead and take a little vinyasa, either coming to cobra all the way
on your belly or to that upward facing dog. And then together, we’ll meet extended child’s
pose. Awesome work, my friends. Reconnect, forehead to earth, forehead to the earth,
heart melts to the earth, and maybe a couple of wrist circles. Find your breath. Great, slowly release the fingertips back
down. We’ll walk the knees underneath the hips, send it to downward facing dog. Inhale
in deeply, and exhale completely. Walk the toes up, find your forward fold. Keep it easy.
And then we’ll inhale. Lift that flat back and exhale, soften, and release. Send the
fingertips left to right. As you inhale, reach it all the way up, full body stretch, high,
high, high up towards the heavens. Stretch, stretch, and then exhale, reeling it back
in. Vrksasana tree pose, we zip the legs together.
We draw energy up. If you have a tree practice, you can go into this right away. Otherwise,
I’ll walk us through it, peeling the right heel up, finding that sternum to thumb connection,
so really energetic, lift up. So we’re keeping this energy hugging into the midline rather
than just dumping it all on to the left side. So, interlace the fingertips, catch the right
knee. Find that upward current as we press into the sole of the left foot firmly. You
might just stay here working on balance, or we’ll slide the right fingertips down, the
left thumb comes back to the heart. And we’ll lift this guy up towards the center
line. Press back with your left thigh so we have this meeting in the middle going on here.
You can also keep this foot down by the calf or even toes on the earth. We can walk to
a wall at this point or use a chair for balance. So find what tree pose is for you here today,
whatever variation feels best. Top of that right thigh rolling out as we press away from
the earth. Find that lift up through the center channel. Take a variation that feels rocking
to you, hands out, in, any which way. And then we’re going to take a couple of solid
breaths here. So if you fall, don’t worry. We’ll catch you. Right through every fingertip,
right through every toe. A little balance practice. Going through your
check list. Take one more breath wherever you are, and
use your exhale to cascade, now to back down. Feet come together, palms open wide. And we’re
just going to close the eyes here and stand nice and tall, observe the breath. Notice
how you feel. Notice what’s going on in the limbs, what your energy feels like. Then we’ll
draw the palms together and repeat on the other side. So tree pose, here we go. Peeling up through
the left heel, interlace the fingertips, catch your left knee. And before you go into the
shape what you think a tree pose is, find that action of pressing into that right foot,
that hugging into the mid-line. We grow up nice and tall. So yoga is about energy, yes, union, clearing
out those blocked passages, those energy meridians, the knotties. And so these balancing postures
are great moments because you can’t really hide. You can really notice when things are
blocked and things feel unbalanced and almost impossible. And so you just stick with it,
practice, modify as needed. Take whatever tree pose shape feels best for you today and
rock it out wherever you are. Find your breath. Find that resistance and go through your check
list. Cultivate good juju here and tree pose, no hanging on for dear life. That’s too stressful.
That’s the opposite of yoga. And if you are frustrated today, go to that
foundations of tree pose. And remember, it’s all about enjoying the ride. Take one more breath wherever you are and
use your exhale to melt it down. Follow this energy and release into a forward fold, uttanasana.
Last time, we inhale, lift halfway, and exhale, soften, and release back down. Walk the palms
out, walk the toes out, come into your last plank. Then we’ll lower the knees, swing the
legs to one side, and come to seated. Awesome, my friends. Come all the way on to
flat back, take a full body stretch here. Inhale in through the nose, and go ahead and
let it out through the mouth. Bend the elbows, cactus arms here. We’re going to let the armpit
chest really breathe here as we move into the final stage of our yoga ritual today,
either with soft, restorative movement or taking this time to fulfill meeting a pose
that we’ve been working on, whether it’s an inversion, a back bend, an arm balance, or
again, a restorative posture. Find what feels good. Listen to your body. This is the yoga.
This is what it’s all about, asking yourself, “What do I need, and how am I going to do
it?” in a nice, mindful, active, conscious way. Maybe dissolve right into a savasana here,
bringing the arms gently down at your sides, softening your breath, letting it return to
its natural rhythm, its natural ebb and flow. Connect to your intentions. Connect to your
current mantra or create a new one here. Nice work, my friends. Much love. Namaste.

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Comments

  1. I just got off a 10-hour shift (that included shaking 15kg bags of dog food, dog pee, and screaming children) and the last thing I wanted to do was get on the mat, but I'm so glad I did, I feel so stretched out and relaxed, my mind has finally stopped buzzing, and i'm full of a gentle euphoria. Part of my contentedness comes from reading the comments section.
    Thank for making such a joyful, inclusive community for us to be a part of <3

  2. day 27 done! only two more days–wow I can't believe it! I know I've said "Wow" and "I can't believe it " on every post but I've not kept to any excercise regimen for 20 years! This is a great achievement for me. Thanks for making it gentle.

  3. Wow, I never thought I would make it this far! There have been a couple days where I have felt that I couldn't do it, meaning it was harder to get back on the mat the next day, but I'm so happy I did, and I think it helps so much that you are positive and allow us to adapt to a way that suits us! I think I'll do another one of your 30 day challenges after this😌

  4. Adrienne you are my favorite on line instructor… I just love your style, the reminders to be authentic, the great poses, the variety… thank you xo wishing you continued long happy success!

  5. So much gratitude from Italy, again and again, for this wonderous journey together. What do you suggest next? I feel the end coming and am getting anxious. …

  6. wonderful therapy for any day of the week so glad this is here it is helping so much thank you Adriene

  7. Nice quick body boost before I went for a root canal this morning, fearless… almost, got me through a tough one, thanks!

  8. i did this beautiful practice before "connexion" today and it felt amazing, i wanted to improve my flexibility and have fun :))) so i just type it on your channel dear Adriene and i got it ALL in one.
    Have fun everyone

  9. Day 27! Even though today for some reason I felt it was more fast paced, I thoroughly enjoyed it. I feel great! Thank you A. Namaste.

  10. Sometimes I've felt like skipping a day, but I haven't and have kept with it! So glad that I have 🙂 thank you

  11. I can do tree pose for a long time now! Still becomes challenging when I do it with my eyes closed so need to practice that

  12. It has been the first time in the month that I have felt superstrong and balanced on the tree pose.This is the kind of moment that heals my selfrespect. thank you <3

  13. Lmao at the beginning of the video I saw an ad for a series and it said “I thought this whole thing is gonna be over .. but it’s not” lol I’m not complaining thought I have enjoyed every single one of these videos ! Can’t wait to finish !

  14. Omg! Omg! Omg! My heels are finally almost touching the floor in downward dog, I can FINALLY do the tree pose without my foot slipping AND I can do a plank without breaking a sweat. I've never felt more happy with my body. Thank you! 😊😁

  15. Getting closer to the finish line. I love every moment of everyday yoga with you Adriene.
    Sending Much love, May god bless u. ❤️

  16. Can't believe it's day 27! And I can't wait to redo the whole thing again! Feeling strong and relaxed! Thank you Adrienne! Namaste from Lebanon

  17. i had to take a few days off yoga because of food poisoning but I have never been so excited to get some exercise in! I can't wait to begin your yoga camp playlist after this!

  18. I just love when you say: "Don't worry if you fall, we got you", it just makes me smile. Also, I so appreciate everytime you tell us to breathe, I find myself holding my breath with certain poses and the reminders are just perfect. Yeah Day 27!

  19. Loved this one, although my balance is still bad in tree pose I think it's getting better though! Only a few days left how you doing idkgurl?

  20. In my late 20's I had developed a regular yoga practice but life and family happened and I hadn't been on the mat in years. I found myself becoming a stranger in my own body… these 30 days (well, 27 of 30!) have been amazing. The first day I had to roll over to the wall to help myself up from the floor, today I stood up from the mat unassisted with my laptop in one hand. Can't wait to start another 30 day journey!

  21. Any advice for when my thigh hurts when doing tree? Specifically where my foot is, it feels like the foot is slipping even when I have my balance

  22. Nearing the end (thinking I will go straight onto TRUE after this series) and that tree pose is the one thing that is still really getting the better of me.

  23. Just did my 2nd yoga practice of the day! I was bored and hungry (ive been dieting for 2 months) and didnt want to eat junk so i went onto Day 27 instead. Did pretty well except for that damned squat at the beginning. Those just hurt something awful. Worked hard on tree pose though. I still suck at it but did manage to balance for at least part of it..lol. And now im even hungrier! Lol.

  24. i was a total newbie before starting this 30 days of yoga practice. for me, the practice has been a lot of:
    1) self acceptance. accepting my abilities today for what they are, and not feeling bad if it doesnt match up with where i want to be.
    2) trust. trust and belief in myself that i CAN do it, i am strong enough. and trust in you, adriene, that you will help me find self love and not put me up to do anything that isn't possible.
    3) challenge and endurance. challenging myself to get on the mat when i dont feel good about myself, or dont feel like it, or feel guilty for having skipped a few days. sticking to the pose, even when i desperately fail at it (lots of balance positions).

    thank you for giving me/us this practice, and helping me reflect on myself in a way I don't usually get to.

  25. This WAS fun! My balance has gotten so much better. Interestingly enough, when I fell out of tree 🌲 pose, if I did forget to pull up, and dumped all my weight on one side, I fell right over again. Pulling up and focusing on the midline helped a lot. I’m getting used to the inversion styled poses as well. A month has carried me so far you guys! Less anxiety, finding time for me and for my family. It helps with setting intentions so you’re not always in a negative state of mind. Handling stress with a MUCH calmer demeanor. My 4 year old is also excited to hit the mat with me each afternoon after school. I can’t recommend this practice enough.

    Adriene mentions going to look at the foundations of yoga for the tree 🌲 pose. I watched two of the videos already (In preparation for the 31 days next) to feel a bit more confident to focus and look away from the video. I’m getting used to many of the names of the poses, so when she says to go into a specific pose I don’t have to look up and can focus on myself and my breath. Foundations also helps with self-correction. Since yoga is about energy, I don’t was to block any flow and not reap the full benefit. Live, Learn, and Love ❤️ Namaste 🙏🏾

  26. Hey Adriene, I'm still here, I didn't quit with four days left. I was just on a crazy-busy vacation, there was never a spare moment to do yoga!
    But day 27, what am I gonna do when it's over? I'll have to check out your other playlists! 🙂

  27. Wow I just had so much fun today and great news! I caught up with my challenge so 3 days to go! Adriene, there are two more 30 days challenge you have, which one of the two would you suggest for me to do next. I'm a beginner in yoga.

  28. I guess should find something to do in that playtime, everytime you say that I awkwardly do a stretch and then I'm like okaaay, straight to shavasana it is 😀

    Today I did extra planks when you were talking about alternative poses! As I absolutely hate planks, doint them volountarily is certainly a step up for me 😀

  29. Adriene I feel you're my friend, so – guess what? My heels touched in downward dog today! Three months ago I couldn't touch my toes. Thanks for helping me through my mental illness recovery and always being there (even though you didn't know it!).

  30. When you said 'your as young as your spine feels' I wanted to cry. I've had chronic back pain for years with no help from the doctors or explanation. It truly is a daily burden. After yoga i always feel less tight though 😊 yoga is my new love.

  31. Today was the first day I was able to keep both feet up at thigh level during tree pose, no falling! Thank you for giving me the opportunity to continue to grow and surprise myself Adriene <3

  32. Namaste! It’s a beautiful Saturday afternoon here in Manila. I loaded the dirty laundry into the washing machine and then stepped on the mat. The whirring of the machine felt good while I was concentrating on my tree pose. I do yoga with Adrienne and then suddenly everything feels good.

  33. My Yoga practice is still new. I began in December with 30 Days of Yoga, participated in Dedicate live In January. Today I found balance in my tree pose!!!

  34. I wanted to know what's the difference between these 30 days yoga sets
    I finished 30 days of yoga
    There's
    True
    Dedicate
    Revolution and yoga camp.
    Which one next ?

  35. Hi, Adrienne!! DAY 27 COMPLETE! Haha, when I was struggling with my balance, I kept thinking of that quote "If you fall we'll catch you," because it's used quite frequently on this channel. It's an excellent quote, for it's mentally reassuring.
    Thanks again for all that you do. 🌞🎁❤

  36. Hi Adrienne , thank you for making these videos, helped me a lot. What should we continue with after this 30 days of yoga ? Thank you again.

  37. I continue to come back to this one when I am stressed and not focused. It always makes me feel good. Thanks for keeping yoga fun!

  38. My life has gotten a lot better since I started this challenge. I underestimate how much a little time of checking in with my body can create the awareness needed to know I'm alive and that this in itself is a gift. Thank you Adriene!

  39. I did the sequence now 2 times and planning a third time. Honetly I skip some days in between but gives e such a good feeling. I really am very fond of your Yoga ' culture ' It makes it so more easy the way you joke and be relative during the sessions. Thank y so much. You have such a fun energy makes me laugh through the sequences. And Most of all it really works so well for me. I a going to do it again and follow the longer versions too! X

  40. Almost 4 years old, this playlist remains a wonderful resource. I have a variety of issues with balance and flexibility that combine to make group yoga classes difficult for me. Adriene, you do a wonderful job at explaining the poses, providing enough variations, and encouraging me to stick with it that I am happy to say I have never felt more in touch with my body and my breath.

  41. Day 27 done…still getting trouble balancing myself on tree pose for long but I love these yoga practices

  42. Good morning Adriene 🌞Going on day 27 of 30 days plus 30 days yoga camp 💖Total ~ 57😊Wow simply inspiring and amazing! Today's mantra is Aroot Perum Jothi ~I am the light of divine grace ~Sending you love and light,with love and gratitude Namaste friend 🙏💖doe 🙅

  43. Today Downward Facing Dog felt so relaxing. I got it now, I did rest in that posture. I am also becoming more patient with myself. Doing the movements my way, on my time. It feels so good. This is what my life needed.

  44. This was very enjoyable. That fact that I stayed so long repeating that tree pose practice day makes this very fun for me because I feel like screaming: I’m doing it, Adriene! I’m actually going into tree pose!! Thank you for another wonderful practice!

  45. Short but very sweet – the playfulness brought a good sense of energy & freedom to this practice. B-)

  46. It's so weird, I didn't have any trouble with the blank pose or the downward facing dog, but the tree pose!! I couldn't keep it for solid 2 seconds 😶💔

  47. Day 27! Got one in on my regular yoga class day. Heels in DD almost touching at half the distance when we started! Finger tips to the floor in FF!

  48. I was so angry this morning i was shaking , and all I could think of was getting to my mat to do my yoga and for the first time ever In my entire adult life the anger went and I’m not still fuming or angry now I’m just calm and cool wow amazing , thank you , peace love and light to you namaste 🙏

  49. Here today! Feeling great! Thank you as always Adriene! I feel myself growing as a yogi everyday!! 🙂

  50. I pulled a muscle in the back of my left leg recently and I have been doing everything to stretch it out and nothing has worked…until I did your tree pose and it helped tremendously! Thanks girl! ❤️

  51. Gotta admit I wasn’t looking forward to practicing tree pose again but surprisingly it actually felt quite good today.. both befriending and perfecting harder poses (esp. ones that rly test balance) is so so rewarding ❤️✨

  52. I am feeling sad of my life but everytime i get to the mat and doing yoga with you, i don't feel sad at all. Thanks ma'am. I can't describe how precious this routine for me

  53. I love trees. 🌳I don’t love tree poses. 🥴 But I am still here and getting better every day, so perhaps that too will come – eventually! 😂

  54. How many people bought yoga mats and pants during these days after realising you never want to stop 🙂 i've had my stuff for 4 days and it helps so much <3

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