Dedicate – Day 26 – Drop | Yoga With Adriene


– Hi everyone!
Welcome to Dedicate, your 30 day yoga journey. It’s Day 26 and today’s
practice invites you to drop the struggle, drop anything
that’s no longer serving you and drop it like it’s hot. (bright music) Okay pals, let’s begin
standing at the top of the mat. Feet hip width apart,
hands on the waistline. Take a deep breath
in and as you exhale, drop your shoulders down away
from your ears. (chuckles) And as you drop your shoulders
down away from the ears you might start to find soft,
easy movement in the head, with the head. For the neck maybe draw small
circles with the nose one way and then the other. Just kind of letting go. Dropping any tension that you
might have cultivated in the neck or the shoulders. And trying to stay aware of this
part of the body throughout the rest of today’s practice. And beyond. Now drop your breath
down into your belly. Think of that
directional breath. As you inhale you
fill the belly with air. And as you exhale an opportunity to just land here
in your practice. Way to show up! We’re gonna have some fun today. So you’re gonna inhale in, shift
your weight to your right foot. And nice and easy just send
your left toes back just a bit. Then you’re going to come on to
the top of your left foot and if you’re not getting a pretty good
stretch in the front of your left foot, left ankle just
step it back a little more. We’ll find this lift
up through the front, this grounding through the back. And today’s practice is
a myriad of loving invitations to drop the struggle. I’m like, “What does
that metaphor mean and “what could it mean
for you right now?” Maybe drop any expectations. Drop any preconceptions, any ideas of how you think
the practice should go. How you think
your day should go. How you think a
certain conversation should go. How you think
your life should go. Right, so it’s open mind. Inhale. Exhale, release. Shift your weight
to your left foot. We’ll do the same
thing on the other side. So nice and easy
slide your right toes back. Then we’ll come on to the top
of the right foot and find that loop of energy just
stretching through the front of the right foot,
the front of the right ankle. And again just considering
that theme as you breathe deep. In the end, what could you drop? What could you just leave on the
mat today that maybe you’ve been carrying around that
you just don’t need anymore? Okay, take a deep breath in. Long breath out. Then we’ll release it.
Hey buddy! (laughs) And nice and easy,
take a deep breath in, lift your heart up
towards the sky and then exhale send
your fingertips down. Quiet Mountain. Close your eyes.
Observe the breath. Excellent. Then inhale, reach for the sky. Big breath, big stretch. Grab your right wrist with your
left hand and you’re going to give it a gentle pull. Just to kind of taking a day
off the wrists, off the hands. You’re gonna massage the forearm
as you pull all the way up. And then from here
we’re gonna bend the knees. Slide the right toes,
take it around behind the left ankle and we stretch. Look at Benji’s
Downward Dog everyone. Alright, take one
more breath here. You’re doing great. And then slowly come
back to center, check it out. You’re going to come back to
center by hugging the right knee all the way up and in,
hands come down to the heart. No worries if
it’s not super smooth. This is your first time doing
this, just in the moment. Inhale in, exhale,
cross your right ankle over the top of your left thigh. And we’re going to
sink down into that hip by bending your standing leg. If this is not available to you
can do this with your right toes on the ground and
still get that same opening. Breathing, breathing. Everyone keep
your right toes active. Breathing deep here. If you need to
go a little deeper, send the fingertips all
the way down but be mindful. Breathing deep. Cool, then slowly roll it up. We’ll unravel.
Come back to our Quiet Mountain. Take a deep breath in. On the exhale send
the fingertips down. Stand up nice and tall. On your next inhale,
sweep the fingertips all the way up towards the sky. Then we’ll take the
right hand to the left wrist, give it a good pull. So you want to lift and
lengthen, lengthen, lengthen. So good for the wrist here
and then think up and over as you send it to the right. South bend in the knees and
slowly send your left toes behind your right ankle. Then play here breathing. Soften the skin
to the forehead here. Inhale in. And then exhale,
melt it back to center. Fingertips reach up,
palms come together. We lift the left knee as you slide the hands
back down to the heart. Good, then cross the
left ankle over the right. Inhale in and exhale,
slow and with control, you’re going to sink back
nice and slow bending the knees. Just give it your best shot. Breathing deep. And again, we can
keep the toes on the earth. Moving here,
breathing into the back body. If you need a little more
fingertips come to the ground. We’re breathing deep. Alright then slowly,
best you can with control, make your way back up. We’ll come to meet
in a Quiet Mountain. Right away, inhale,
reach the fingertips up. And exhale, hands release
gently down at your sides. Take a deep breath in. Exhale, drop the
shoulders away from the ears. Just take a moment to observe. You’ve come a long
way in your practice. Come back to the present moment. You can open your eyes if you’ve
closed them and we’re going to step the feet a little bit wide. Toes turn out just a
little bit, not too much. Then when you’re ready,
here we go. Time to drop it like it’s hot.
You knew it was coming, right? Here we go, send the sits
bones, back fingertips forward. So you can do this at any
level you feel comfortable. You can drop it real low or
if you’re new to this shape, take your time,
just drop your center down a little bit in space. What we’re wanting to do
here is just like in Chair Pose counterbalance,
sending our hips back, our sits bones back by
reaching the fingertips forward. Now all of this glorious work
we’ve done in the front body, the abdominal wall
drawing the navel in, lifting the pelvic floor,
drawing the shoulder blades together just this
beautiful awareness of Dunda, of spine is gonna help you here. So just take a second. The legs are
starting to light up. Beautiful, inhale in. Exhale, straighten the legs,
drop the fingertips, lift your chest to the sky. Beautiful, exhale, relax
the shoulders and here we go. We’re gonna inhale to lower. Drop the hips back,
fingertips forward. Exhale to lift,
squeeze the buns. Inhale, send it back. Exhale, squeeze and lift. Inhale, send it back. Working to keep the
knees over the ankles. Just let that be your guide
even if it doesn’t happen and then keep it going
with the breath. Inhale to lower. Exhale to lift. Inhale to lower. Exhale to lift. Inhale to lower. Exhale to lift. Inhale to the lower. Exhale to lift. Keep it going.
Dig into your heels. Even lift the
toes to test this out. Keep going. Beautiful and the next
time you send your hips back, stay there, hold. Palms up or palms
together at your heart. Breathe deep here,
send the hips back. You got this. We’re breathing here. We’re staying soft in the face. Inhale in, exhale,
drop it half an inch more. Beautiful, beautiful. Inhale in, exhale
drop at half an inch more. Once more, inhale in,
drop it half an inch more and then rise up, inhale,
reach for the sky. Straighten your legs and
exhale, fingertips drop down, Mountain Pose.
Pause here, observe your breath. You did that. Whatever just happened.
You did that. Amazing work. Okay, without looking
down bring the feet together, really together,
hold on to your magic. Squeeze the legs. Inhale, reach for the sky. Exhale, drop it down
with control, Forward Fold. Inhale, halfway lift. Find the joy, find that ease,
the softness. And exhale, bow. Plant the palms, inhale to step
or hop it back, strong Plank. Exhale to lower to the belly. Inhale to find your
Cobra or Upward Facing Dog. Hi, buddy! Or your real dog
doing Downward Dog. We’ll meet in
Downward Facing Dog. Take your time. Here we go. Inhale, lift the
right leg up high. Exhale, shift it forward,
knee to nose. Strong and steady. Inhale, kick the right foot up. Exhale, right knee
to right elbow. This time gaze forward. Beautiful,
claw through the fingertips. Inhale, kick the right foot up. Exhale, cross it over,
strong and steady, right knee to left elbow,
gaze forward. Shoulders are over the wrists. Beautiful, then kick it up,
right leg to the sky. And exhale, step it
all the way through. Lower the back knee. Bring your right hand around toward the left side of the mat. Breathe here three breaths. In and out, in and out,
in and out. From here, reach
the left heel back, lift the back knee. Inhale, reach the
right fingertips forward. You’re gonna turn your right
toes out and then continue to draw a big horizon line all
the way up and around and back towards the back edge of your
mat as you come on to the outer edge of your left foot. Drop the hips down to the earth. Inhale, reach the
right fingertips up, rewind, come all the
way back to your lunge. Horizon lunge, we got this. Inhale, reach it forward. Take it up, drop the hips
down and then around and back. And if this is your first time
doing this just take your time. Inhale, reach it
all the way up and back. We’re gonna do one
more with your breath. Again, right toes turn out. We reach right fingertips
forward, up and back. We breathe deep.
We keep the feet bright here. We drop the hips, feel that
beautiful IT band stretch and then take it all the
way up and around and back. Beautiful. From here,
walk the right foot in, plant the palms. Step the right toes back. You can go right into a Child’s
Pose here or Belly to Cobra or Chaturanga to Up Dog. We’ll meet in
Downward Facing Dog. Take a deep breath
in when you get there. And a long breath out. We’re gonna do the same little
ditty on the other side and then we’re gonna drop it way
down low and cool it off. Anchor the right heel, inhale,
lift the left leg up high. Exhale, knee to nose. Inhale, kick it up.
Claw through the fingertips. Exhale, left knee to
left elbow, look forward. Inhale, kick it up, last one,
you got this. Cross it over, gaze forward,
shoulders over the wrists. Left knee kisses right elbow. Good, then inhale,
kick it up, last time. Exhale, step it all the way up. Lower the right knee. Bring your left hand around,
breathe deep. So soften your gaze down or close your eyes
here for three breaths. Just notice what’s going on. Alrighty. Last bit. Creating a full body experience. Send your left
fingertips forward as you turn the left toes out. Then nice and easy, we got this
You gotta connect to your core. So we did that core warmup,
the legs are strong. Draw your navel in, send the left fingertips
forward, up and back. You’re gonna rotate on to the
outer edge of your back foot. Benji! Drop your hips down. Oh, and then inhale
bring it all the way back up. Beautiful, reset. When you’re ready
follow your breath. Inhale, reach it up. Draw a big horizon line
forward, up and back as you drop the hips. Bring it up, beautiful,
follow your breath. One more round, you got it. Inhale, reaching forward,
up and back. Nice, inhale,
take it all the way up. Frame your left
foot with your hands. Plant the palms, step it back,
straight to Downward Facing Dog. Inhale lots of love in. And exhale lots of love
out as you slowly lower the knees to the earth. From here draw your
right knee all the way up in towards your chest
and then you’re gonna cross your right leg
over your left here. Peek at me if you
need to for a little demo. We’re coming into Cow
Legs or Gomukhasan Legs. So I find that coming in to this
from Tabletop is a little bit easier than already seated so you’ll wanna give
it your best shot. Breathe deep. Inhale in and as you
exhale send your hips back, bright in the feet
so spread your toes. And we’ll slowly roll up stacking head over heart,
heart over pelvis. If you feel any pressure
or pain in the knees then we’re just gonna come
to a cross-legged seat. Breathe deep here. Today’s practice a
little more pretzel-y than most. Most. So just notice, can you use this
practice to drop the struggle, do your best, adapt. Nothing more
empowering than modifying. So take a deep breath in. Hands can come to the soles of
the feet or hands to the heart. If you’re looking for
something a little bit deeper, take a deep breath in,
lift your chest. And exhale, send your
heart forward, bow forward. Find what feels good. Alrighty, listen
carefully my darling friend. You’re gonna slowly roll up. Nice and easy, we’re just
gonna have a little fun here. We’re gonna
keep the feet bright. When I say keep the feet
bright I just mean energy. Like light, there’s
some light in the toes. That’s just to
protect your joints and we’re gonna use
our center to guide the way. So inhale in, center’s
gonna turn to the left. Hands are gonna come to the mat. Feet stay bright. I’m gonna keep my
feet where they are. Keep your feet where
they are on your mat. And you’re gonna
slowly lift your center, butt’s up, come
all the way through. Keep your feet where they are,
keep your feet where they are and drop it like it’s hot. If you like you
can come forward here. Recreate that Tabletop
just so you can get the knees somewhat
close together. And just honor your
body wherever your are. And if you’re in cross-legged,
breathe deep. Maybe some gentle twists,
one side and then the other or Reclined Pigeon. Okay, here we are
on the other side. A wonderful way to drop (laughs) your expectations is to do a hip opener on one side and
then do it on the other ’cause it’s always different. So let this one be different. Breathe deep. Maybe you explore by taking
the heart and the head forward. And then slowly
following your breath to come back up nice and slow. Keep a brightness
in the toes and the feet as you slowly unravel. Come into the
center of your mat, bring your feet wide. Knees are gonna fall together. Internal rotation of the
hips and you’ll just come on to your elbows first. Elbows and then on to your back. Soften through the
bowl of the pelvis. Let your arms come gently to rest at your sides. And take a moment
here to close your eyes. And relax everything,
drop everything. Drop the mask,
drop the struggle, drop the desire to
try to figure it out. If you’re mad at me ’cause some
of the postures today just think we didn’t do hip
dips on drop day. So a silver lining,
the optimism. All jokes aside, take a big
inhale and if there’s anything you’ve been carrying around that
you perhaps don’t need anymore let’s consciously
choose right now to let it go. When you’re
ready walk the feet in, send the legs out long,
Shavasana. A total surrender. A practice of dropping, surrendering to that
which we cannot control. Let your breath
return to a natural flow, a natural rhythm. Day 26, the home stretch. When you’re ready,
slowly bring the hands together. Thumbs up to the third eye. And we take a
second here to reconnect, recommit to this practice. Drop any ideas that it might not
happen or we don’t have time. Simply choose to do your best. Show up fully whenever you can. You’re doing great. I hope to see you tomorrow. Love you so much. Take good care. Namaste. (bright music)

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