Home – Day 24 – Uplift | Yoga With Adriene


– Hello, everyone. Welcome to Home,
your 30-day yoga journey. It’s Day 24, uplift. Let’s get started. (upbeat gentle music) Alright, my darling friends, let’s begin in a nice,
comfortable seat of your choice. Today I’m gonna invite you to
bring your left palm out in front when you find your seat
and then bring your right hand on top and just let your hands
rest gently in your lap here in a cross-legged seat or
maybe on the knees today. Close your eyes or soften your
gaze gently down past your nose. And begin to notice your breath. The hard part is done. You’re here. You pressed play. Begin to gently
deepen your breath. And even if it was difficult to arrive here
on the mat today, or maybe, especially
if it was difficult to arrive here on the mat today, can you allow
today’s uplifting flow to be a gift that
you give yourself? Enjoy your gift. Deep breath in. Long breath out
through the mouth. Twice more like that.
Big breath in. And exhale out
through the mouth. One more time, deep breath in. And exhale out
through the mouth, awesome. Open your eyes,
bring the palms together. We’re gonna interlace the
fingertips but keep the index finger pointing forward. So we have our steeple grip. Then send your
fingertips out in front. Index fingers,
excuse me, point forward. We’re gonna plug the shoulders
back in space and on an inhale, send your index fingers all
the way up towards the sky. Big stretch
through the front body. And then exhale, draw the
hands in line with your heart. And that’s it, inhale, reach up. Exhale, strong focus forward as you bring the hands
in line with the heart. Inhale to lift and lengthen. Exhale, hands in
line with the heart. One more time with control.
Inhale, lift it up. And exhale, hands in
line with the heart. Great. From here, we’re gonna release. We’re gonna come
forward on all fours. Curl the toes under,
peel the tailbone up and back. Yep, you guessed it,
Downward Facing Dog. Take a couple deep breaths here. Find what feels
good in your body today. Then anchor
through the left heel, inhale, lift your
right leg up high. Exhale, step it all the
way up into a nice low lunge. Lower the back knee. Inhale to open the chest,
look forward. Exhale to pull the
right hip crease back. Flex your right
toes towards your face, our runner’s stretch here. Inhale to look forward. Exhale, roll it
all the way through. Pick up the back knee. Plant the palms
and step it right back to Downward Facing Dog. Good. Inhale,
lift the left leg high. Exhale, squeeze. Shift it all the way forward. Step it up. Nice low lunge. Lower the back knee. Inhale, open the chest. Look forward, get
light on the fingertips. Exhale, pull the
left hip crease back. Flex your left
toes towards your face. Good, inhale to look forward. Exhale to roll
through that left foot. Pick up the back knee. Then we’ll plant the palms,
step it back, Downward Facing Dog. Good, inhale in here. Exhale to empty it out. Inhale, bend your knees. Look forward. Exhale, make
your way to the top. Good, Forward Fold. Uttanasana,
Standing Forward Fold. Take a deep breath here. Exhale to empty it out. Then bend your knees, tuck
the chin and slowly roll it up. Enjoy this move. Stand up nice and tall,
Mountain Pose. Lift your sternum. Try to keep an open mind,
open heart today. Here we go. Moving with the breath. Inhale to reach the
fingertips up towards the sky. Exhale slow and gentle here, Forward Fold all the way down. Inhale, halfway lift. Send the fingertips back,
airplane arms. Exhale, soften,
fold everything in. Inhale to reach for the sky. Big breath, big stretch. Exhale all the way back down,
slow and steady. Inhale, halfway
lift with airplane arms. Reach the fingertips back. Exhale to soften and fold in. Bend the knees. Plant the palms,
step it back, Plank Pose. Just find a soft,
easy sway here. Just kind of
turning on the core. Waking up the muscles
of the abdominal wall. Finding your center. And then come back to stillness,
shift forward on the toes, look forward and
slowly lower all the way down. Good, press into
the tops of the feet. Inhale, rise up. Cobra. Exhale to soften
and fold back down. Curl the toes under. Inhale in, exhale,
press all the way up. Top of a push-up. And then send it back,
Downward Facing Dog. Alright, here we go. Inhale, lift the left
leg up high with your breath. Exhale, shift it forward. Step it all the way up. Squeeze the inner
thighs to the midline. Inhale, we rise up strong,
high lunge. Remember, you can always come
back to this left knee here. Get your center underneath you, big beach ball up
and overhead, lots of space. Inhale in. Exhale, use that
contraction of the navel in, strong core to slowly take
the left fingertips forward, right fingertips back. Beautiful. Breathe deep. From here, we’re gonna take
the right fingertips down, maybe you grab the outer
edge of the left leg, maybe not. Right fingertips down, left
fingertips up towards the sky. Front knee stays bent. Beautiful. Inhale in here. Exhale. Listen carefully. Stay connected to your center. We’re gonna open up
towards the left, Warrior II. Ground through that back foot. Excellent, relax your shoulders. Control your breath here. Then inhale, Peaceful Warrior,
keep the front knee bent as you reach right fingertips
all the way up and back. Inhale in here. And then exhale the cartwheel all the way back
down to your lunge. Left hand comes to the earth and inhale reach
right fingertips to the sky. Big breath.
Let it lift you. Lift up from the pelvic floor. And then exhale all the
way back down to your lunge. Plant the palms,
step the right toes back. Belly to Cobra or Chaturanga
to Upward Facing Dog here. Use your inhale
to open your heart, open your mind. Use your exhale to
make your way back, Downward Facing Dog. From Down Dog, anchor
through the right heel, inhale, lift the
left leg up high. Exhale, shift it forward. Step it up. Back knee lowered
or lifted here. Here we go. Inhale, sweep the arms
all the way up and overhead. High lunge. Find your center,
control your breath. Inhale, reach all the way up. Exhale to twist. Navel draws in,
hug the low ribs in. Left fingertips back,
right fingertips forward. Strong and grounded through all
four corners of that front foot. Here we go. Left fingertips go down as right
fingertips reach all the way up. Big breath here.
Inhale. Exhale, navel draws in. We’re gonna open up
towards the right, Warrior II. Pivot on the back foot. Nice wide stance. Control your breath.
You got it. Inhale, lengthen
through the crown. Keep that front knee bent.
Here we go. Left fingertips reach all the
way up and all the way back, Peaceful Warrior. Nice, long, beautiful neck. Take a deep breath
in here, stretch. And exhale to cartwheel all
the way back down to the earth. Right hand presses
into the yoga mat, left fingertips
reach for the sky. Big breath. And exhale all the way
back down to the earth. Plant the palms,
step the left toes back. Inhale to look forward,
shift forward. Exhale, lower to
the belly or halfway. Inhale to Cobra or Up Dog. Exhale, Downward Facing Dog,
hips up high and back. Take a deep breath in. And a long breath out. Tuck the chin. Slowly roll all the way
forward, top of a push-up. You got this.
Here we go. Crown of the
head reaching forward. We’re gonna toe tap the
right toes off the yoga mat and then bring them back. Toe tap the left
toes off the yoga mat. Then bring them back. To the right. And to the left. To the right and left. Keep it going for ten. You got it.
Nine, breathe deep. Eight. Seven. Six, you got it. Five. Four. Three. Two and finish it up on the one. Awesome.
Slowly lower to the knees, send the hips back, draw the fingertips towards
your toes and melt down, Child’s Pose. Listen to the
sound of your breath. Feel how it moves you. Then slowly reaching
the fingertips forward. Carving a line with
the nose to look forward and dragging the heart forward. We’re gonna walk the knees up,
just take the legs to one side. Any side, we’re gonna
come to lie flat on the back. Preparing for a Bridge Pose. Take your time getting there,
grounding through all four corners of the feet,
knees up towards the sky. Snuggle your shoulder blades
underneath your heart space. And when you’re ready,
press firmly into the earth, palms kissing into Mama Earth. Here we go, peeling,
from the tailbone, so start at the tail,
peeling up. Hip points towards the sky,
shins forward. Nice, long, smooth,
deep breaths here. You can find the bind, interlace
the fingertips underneath you. Shoulder blades
kiss closely together. Shins forward. Chest to chin, chin to sky. Breathe. Chest to chin. Chin to sky. And one more time, breathe. Lift chest to
chin and chin to sky. Excellent,
slowly begin to release. Nice and slow,
nice and slow, nice and slow. From here, walk the
soles of the feet together. Knees wide. Left hand comes to the
heart, right hand to the belly. Tuck the chin to lengthen
through the back of the neck. Take a deep breath in. And a long breath out. Deep breath in. And a long breath out. Last one, deep breath in. And long breath out. Beautiful. Now let your
breath be easy here. Close your eyes,
let gravity do the work. Let the nutrients of
your practice settle in. Then we’ll take the fingertips
to the outer edges of the legs. Draw the knees together and we’re gonna rock up and
down the length of the spine. Can have a little fun here. Little playfulness. Maybe the toes rock
back into a Plow Pose. Maybe not. Eventually, we’ll rock all the
way back up to a nice seated posture and we’re gonna
bring the palms together, rub them together quickly here,
creating a little bit of energy, a little bit of heat. Let it get a little faster
and a little faster and a little faster. And then bring your
hands to the chest here, feel the warmth of your hands. Inhale in. Exhale to relax the shoulders. Then gently slide your
fingertips to your shoulders. Open the elbows left to right. Deep breath in. Exhale, twist to your left. Inhale to center. Twist to your right. We’re gonna keep
going back and forth. You can start to
pick up the pace here. Syncing up with your breath. This is how we’re
gonna end practice today. So nice and easy. Moving back and forth,
left to right. Keep it going for five. Four. Three. Two.
Back to center on the one, thumbs come up to the third eye. We sit up nice and tall.
Take a deep breath in. And exhale, relax
the shoulders down. And one more time, big inhale. And exhale to bow. Thank you so much for sharing your time and your
energy with me today. Namaste. (upbeat gentle music)

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