Day 16 – Easy Breezy Beautiful Yoga – 30 Days of Yoga


Hey, guys. Welcome to 30 Days of Yoga with
Adriene. I’m Adriene. And it is Day 16, tomorrow will be Day 17. Hop into something comfy and
let’s get started. Hi. Today we’re going to start at the front
edge of the mat. Feet-hip width apart, nice and comfy. Toes pointing forward. Inhale,
reach the arms up and overhead. Exhale, draw your shoulder blades in together and down
your back. Tuck your pelvis. Dial your pinkies forward so that your shoulders can really
drop in the socket here, and we can create a little bit of space. Now, breathe nice, long , smooth, deep breaths.
Here you can close your eyes, and maybe rock a little front to back on your feet, just
kind of testing your balance, and noticing where you’re carrying your weight today. See
if you can spread awareness through all four corners of the feet now. And take one more
deep breath as you spread the finger tips wide. Then exhale, release the fingertips.
Come to mountain pose. Notice your breath. And then interlace the fingertips behind the
tail bone. Keep soft knees here as we draw the knuckles down and away, opening up through
the chest. You might find a little movement in the head
and in the neck here. Then inhale. Lift your heart, full breath in. And exhale, release
back to your mountain pose. Take a second to draw a couple of circles with the nose.
And perhaps we begin to deepen the breath here. Then we’ll bring the head back to center
stillness. And here we go. Inhale, reach the arms up and overhead. Full body stretch here.
As you exhale, melting all the way down, forward full. Take a couple of breaths here. Find a little
movement. Maybe grabbing the elbows, rocking a little side to side. You know what to do.
Then inhale. :ift up halfway, find that beautiful flat back position. And exhale, lower down.
Walk the feet in towards each other, so now arches are kissing together. And we’re going
to slide the right toes back into our lunge. Lower the right knee. And take a couple breaths
here to just breath, keeping it really soft and easy today. Lifting the back knee when you’re ready. Again,
keeping it soft and easy breathing. Then plant the palms. Slide the left toes back. Take
a deep breath in. Lower the knees. As you exhale, lower all the way to the belly. Inhale,
lift up to cobra. And exhale, release. Crawl the toes under. We’re going to send it up
and back to downward facing dog. But I’m going to keep it soft and easy today. So playing
with different flavors of our practice. So I might press up to playing. I can send it
up to down dog, or I might play with this beautiful peeling up of the tailbone coming
from my knees. Part of what I try to bring to my mat is just
this idea of like really listening to the body rather than trying to master shapes,
which I know we hear all the time. It’s just a good reminder especially as we get into
the routine, and the grind of everyday practice. Take one more deep breath in here. And exhale
out. Then we’ll step the right leg, right foot all the way up, lower that left knee.
And same thing here, find the soft and easy moment of stretch and breath here in our lunge. Then we might lift that back knee up here.
We’ll take a deep breath in. And exhale. Rock that back foot up to meet the front, forward
full. Inhale, halfway lift. Deep breath. Exhale, bow. Inhale, reach it all the way up, fingertips
kiss up and overhead. And exhale back down to the heart. Driving in for more soft knees,
inhale, reach it out, open your heart. Exhale, enjoy this move as we flow it down. Inhale,
find length, halfway lift, and exhale. Soften and release. Plant the palms. This time, we’re going to
step it back to plank, full on plank, and we’re going to take three breaths here. After
your third breath, send it up and back, downward facing dog. Drop the left heel. Inhale, slide
the right leg high. On an exhale, step to your right for that. Really pivot on the back
foot and rise up into Vajrasana I, Warrior I. Take a deep breath in here. Smile. And
exhale, float it all down. Come back to your low lounge. Awesome. Plant the left palms in line with the arch
of the right foot and… Left palm, not palms. And inhale. Reach the right finger tips up
high. We can always lower this back knee here. Again, finding different flavours, keeping
it soft and easy. And then we exhale back down. Plant the palms and we go through a
vinyasa. So this can be a new flavor today perhaps. Staying open, staying present and
listening to the body. Crawl the toes under or come from all fours. Together we’ll meet,
downward facing dog. This time, dropping the right heel, we inhale.
Lift the left leg high. Exhale, stepping that left leg all the way up and into your lunge.
Pivot in the back foot. And inhale, rise up, Vajrasana 1. Smile, reach, keep breath in.
And exhale, we release. Right palm comes in line with the arch of the left foot, and we
inhale. Keep that up work of energy. So careful not to dump all your weight to the earth.
But stay in control as you open up and do your twist. Left finger tips reach up towards
the sky. Draw the shoulders away from the ears. We can always lower that back knee.
Find the full breath in here, we got it. And then exhale, we release. Awesome. Rock that back foot up to meet the front,
forward full. This time, we’re going to grab the big toes with the index finger, middle
finger and thumb. Bend the elbows, left to right, as you draw your knees and your nose
together. You can bend the knees as generously as you like. Deep breath in here and long
breath out. Then from here, keep your fingers where they
are, and inhale. Draw your shoulders away from your ears and inhale. Find that fallback
position. Rather, extend through the crown of the head. And exhale, bending the elbows
left to right, nose to knees. Again, inhale. Press into your heels, straighten the arms,
shoulders draw back, extension to the crown. And exhale, fold. We find this little pulsing,
kind of moving with the breath here, pulsing sensation as we continue. And we’ll do it
one more. And on an exhale, releasing the hand, planting the palms and stepping it back
to plank. Top of a push up here, just for three breaths.
You got it. Press away from here. If you’re tired today, you can lower the knees. And
after three breaths, we’ll send it back to downward facing dog. Drop the left heel and
inhale. Lift the right leg high. Bend the right knee. Bring it up and over to kiss the
right elbow. Deep breath in. Then send it up three- legged dog, then all the way through
to kiss the left elbow. Look forward. And then send it up, three-legged dog. And then
last time, through the center, carving a sweet line all the way up as we squeeze the right
knee up towards the heart. And then step it up in to our lunge. Pivot on the back foot. Again, we rise up, Warrior I. Full breath
here at the top, reaching up through the finger tips. And then exhale, floating everything
down. Coming into our twist. Left palm in line with the arch of the right foot, we inhale.
Open up through the right arm. Breathing deep. Then exhale, palms to the mat. Slide the right
toes back. And maybe you take a Vinyasa or maybe you just send it straight to downward
facing dog. Dropping the right heel, whole inhale, lift
the left leg up high. Bend the left knee. Bring it up and over to kiss the left elbow.
Strong core here as you look forward. Inhale, three-legged dog. And exhale, left knee to
right elbow. Mwah! And three-legged dog. And finally, through center, carving that line
all the way up and through. We squeeze the left knee up towards our heart. And then step
it up into your lunge. Pivot on the back foot. Rise up strong. Your Vajrasana I. Inhale.
Radiate energy through the finger tips. And exhale, we release. Right hand comes in line with the arch of
the left foot, and we inhale. Open up in towards and squeeze that left knee in towards the
midline. Full breath in here. And out. Then we release back to center. Awesome. Rock that
back foot up to meet the front, forward full. So this time, I’m going to walk my palms underneath
my feet, my toes are going to line up with the wrist crease here. And I’m going to allow
myself to just kind of relax the weight of the head over so I’m not creating unnecessary
tension to the neck and shoulders. Then I’m actually going to wiggle my toes
here and find my breath. Massaging the wrist creases here. One more breath. So calming,
so cooling. Stay in control of your breath. And then we’ll gently release. Awesome. Inhale,
halfway lift, long beautiful neck. Exhale, soften and bow. Take it all the way up, deep
breath in. Inhale, nice and slow. And exhale back down to your heart. Just notice how you
feel. Close your eyes for a second. Notice any frustrations, any resistance, or any openness,
any joy, any breakthroughs. Just notice it all. Just take a second here to observe. Then I’ll find soft knees again. And inhale.
On a full breath, reach the arms up and overhead. Exhale, diving forward. Inhale, halfway lift,
flat back position. And exhale, forward full. Plant the palms. Step it back to plank. Walk
the two big toes together. Bring your right palm to the center line. Then we’re going
to turn on to the edge of the right foot. Lift the hips up. As we come into a side plank,
reaching left finger tips up and over head, connect to your core. Keep it soft and easy
in the face, shoulders relaxing down away from the ears. Full body’s engage here. Deep breath in. And
then exhale back to center. And take it to the other side. Lifting up through the hips,
pressing into the feet, right finger tips reach up towards the sky. And make sure you
know what’s going on in your neck and shoulders. Take a deep breath in. Awesome, my friends.
And then exhale with control. With grace, release down. Bring the knees together, and
send the sit bones back. We take a rest here in child’s pose. Reach your finger tips all
the way towards the back edge of your mat. Relax your shoulders. And let go. Reconnect
with your breath. Find that Ujjayi breath, that soft restriction in the back of the throat
perhaps. That ocean breath. Awesome work today, everyone. You can stay
here in Balasana for a little bit longer, working on Pranayama, that ocean sound. Or
you can begin to unravel and make your way to Shavasana. Great work today, my friends.
Lots of love. Namaste.

100 Comments

  1. Day 16 done. Better on some things…still struggling with the simple lunges. Onto the next day.

  2. My shoulder was broken so my left side is so much weaker than my right. But its getting better thanks to Adrien!!!

  3. day 16 done!

  4. The first time I did sideplank it was SOOO hard. Today my hand is still shaking, but it feels much easier!

  5. I was going to say "Holy crap I could actually manage to hold both side planks today! It was ridiculously difficult, but at least I didn't look at it, laugh and think 'there's no way in hell I can do that yet' like I did when you first introduced them like a week or so ago!" but I see I'm not the only one that's shocked that they can suddenly do them! Seriously, yoga is amazing.

  6. Must admit I uttered the words "is this some kind of joke" when I had to stand on my palms. Had visions of falling flat on my face!

  7. I definitely had to place my leg in front for the side-plank, and my arms were shaking. It was still my most beautiful side plank to date! I love that Adriene offers so many different variations and ways to build up to a pose. I take the “easier” poses as needed and let my body tell me when it’s ready to try a more advanced one. In this way I am building my practice without strain, but not without a little challenge and belief in myself to do more. Namaste 🙏🏾

  8. Another pleasurable session with Adrienne. ( note: i didn't care about my performance tho!)

  9. It's been a long time since I've been this confidant in side plank! Woo!

  10. I found today quite challenging to be honest. The other days I always manage to find ease in all movements, but today was trickier for some reason. Thank you 🙂

  11. I can't even put my arms behind my back in child's pose! Feels so weird, it looks so comfy but it isn't at all for me! It wasn't as easy breezy today as I thought it was gonna be, but it was a GOOD practice, as it always is…. 🙂 <3

  12. Easy breezy? Yeah right… lots of shaking with the side planks. Ha!

  13. Lol, like a lot of other people are saying, I don't know about easy breezy, but it felt great!

  14. side plank fail 😂😂😂😂🤣🤣🤣 Someday!,

  15. Does anyone else have problems breathing (in) in forward fold and child's pose because you're body and lungs are just squeezed together? (at least that's what it feels like)

  16. I'm practicing each video for 2 days so I can feel stronger with each time. But today was so beautiful. I'm feeling happy contented and beautiful. Bless you Adriene

  17. I'm on day 16! For the past seven days I have also included one other 15-25 minute video from Adriene and I feel just.. invincible.

  18. Thank you … You are super strong soul … Blessed to be born in this era .. where internet connects us to beautiful soul like you .. Thank You Adriene 😘

  19. Day 16 and I'm so happy to report my heels on downward dog have like 1cm from the ground, and when I started downward dog I was on my tippy toes. My heels where almost 8 inches off the ground.. I'm so happy about that!!!! I'm also doing my practice tonight at 2am. I had alot of house work tonight and I tend to do my house work when the kiddos are sleeping. I'm so tired but I was not missing day 16 I've done it everyday now, and I wasnt about to let housework and time mess up my journey. Now it's time for bed lol…. great practice again love this one

  20. OMG I did the side plank for the first time !!!! The first time we had to do this in a previous video I was cursing because this pose was waaaaay too hard and I couldn't hold on for even a second! But today I did it!!!!!! I'm so happy!!!! Thank you Adriene for this challenge, I feel stronger than ever and I'm now addicted to yoga 😍

  21. Done ✅

  22. I can definitely see changes in me! I'm stronger and more flexible!

  23. So what's next after those 30 days are over?

  24. in the beginning days, Side plank was really hard for me. It is still hard, but less hard. and I kept at it, I'm proud of myself! ^__^

  25. anyone else still sore from the half-moon pose?

  26. Nice and easy 🙏

  27. Thank you Adriene. This is my second time coming for this 30-days yoga journey! Love from Vancouver. Namaste. 🙂

  28. Poifict!! Said in my best three stooges voice 😀❤️🙏🏼

  29. Is it normal for child’s pose to hurt my knees after a few seconds? I ended up just lying facedown in the carpet today. Still awesome though! 🙏

  30. My side plank wasn't as easy breezy beautiful … maybe someday :'D

  31. "come back down with control and ease"

    falls over

  32. I was feeling particularly wobbly today – almost fell over thrice just on the way from my bed to the mat but! I. Did. The. Side. Plank! 🎉

  33. Today I managed to do the side plank with you the entire time without falling !!! So happy 🙌😍💃

  34. So I'm not going to lie I've been slacking last couple of days well week, just haven't been feeling good. But todAy I got up and did my yoga and finished today's work out I just picked up where I left off and I feel soo much better like this was a challange for me I was in a sweat by the time this video ended it sure does show when you miss a week and go back to where you stopped never again will I do that but I'm modivated to finish this 30 days and start over again after this I just love it ❤

  35. Quick and dirty today! LOL

  36. First time ever doing yoga and your course has been great. Day 16 today can’t wait to see what the future holds. Thanks

  37. I said to my husband this morning that I feel stronger every day, but also proud that I did/do it. It’s so much fun! Oh, and he saw that my abs are coming back! Wauw, thank you Lord, uh I mean Adriene. Adriene, you are funny, so great! I love yoga, but I think I also love you haha. Keep up the good work, so much fun to read your comments!

  38. Ahhhhhh what a beautiful feeling! Happy I did this to start my Saturday morning 🙂 I literally imagined the ocean waves rocking back and forth and in sync with my ocean breath. So relaxing… thank you, Adriene! I can’t wait to try your Dedicate 30 Days!

  39. Love the Sound of Music reference at the beginning 😀🎶. Thanks for the smiles and peaceful practice.

  40. DAY 16, CHECK!! NEEDED this!!

  41. You are great! I've always struggled with side plank and this time, it was the simplicity of you telling us to put out big toes together that made all the difference to my balance. Thank you

  42. Did it but didn’t feel easy lol.

  43. Thank you for this gift Adriene! You are the best for me! I love you ❤️❤️❤️

  44. 👏 made it through another one

  45. wow i have no knee strength. the minute i have to seriously bend my knees in forward fold (ei. when holding or putting my hands under my feet) it hurts so much i had to take some serious breaks :/

  46. Love you love you😘😘

  47. Day 16 (25/02)

  48. This was definitely not easy breezy with the inclusion of multiple planks. It's a short practice, but it's neither easy nor breezy.

  49. I am thrilled to say that I added this 30 day series to my morning ritual, an I am so proud I have not missed a day. Each morning has a different flavor, but I am loving how this yoga practice along with my meditation shape up my day and my stress level. Thank you, Adriene for making it fun, and different each day!

  50. Greetings Adriene 😊Going on day 16 and that's 46 days total nonstop everyday yoga!! Today's mantra is Om Hreem~I am the reality that unifies diversity ~ Feeling blessed and grateful for your support 😊Wishing you a blessed and beautiful day Namaste friend 🙏Doe 💖🌝

  51. Good morning Adriene🌞 Going on day 16😊 Today's mantra is Namaste 🙏 I recognize my true essence in every soul I meet ~Namaste beloved sister and beautiful friend 🙏Doe 💖

  52. Thank you for today 🙂

  53. Thank you Adriene! Going through some stressful times as of late and decided it was time to focus on self-care (for real this time!). I cleaned up some space, created a Zen den for myself and have been hitting my mat almost everyday. Even if it's just a "yummy" bedtime practice, I'm doing it for me. No pressure, no guilt. I'm grateful I found you and to be on this journey with you. Namaste! (P.S. I held my side planks!)

  54. day 16 done ✅

  55. love it !!

  56. Hi. I have one question – are these "30 days of yoga with Adrien" also for pregnant women? Thanks.

  57. Couldn’t even hold side plank the first time it showed up days back, and now I could hold it for a few seconds on right side and a little longer on the left side even though my arm was spazzing out.

  58. I like reading the comments after. Everyone is so beautiful and positive!

  59. Was that a Sound of Music reference

  60. Loving the 30 days Adrienne!! You have made me a believer in yoga. Thank you!

  61. Did my first side plank thing again in years! Thanks for your great videos.

  62. That was very lovely. After 3 days in day 15, this was exactly what I needed!

  63. thank you <3

  64. dear Andriene, we miss your assistant dog on the video

  65. Thank you 🙂

  66. DAY 16!

  67. Day 16 done.

  68. I can’t even begin to express how this makes me feel good and betters my day. Thank you so much

  69. first time i do side plank and i dont collapse! thank youuu i'm loving the 30 days of yoga <3

  70. Just what I needed (as always). Thank you

  71. Whoo hoo 🙌🏽🙌🏽 we’re over the hump now 👏🏽👏🏽💪🏽 still finding resistance in some areas but feel awesome overall! Day 16 ✔️ #consistency

  72. Great as allways great way to start the day!!! Namaste

  73. I do this day 16 at 1:00 AM it started raining and I think I love it.

  74. Love this simple routine! Thank you 🙏

  75. You know what, Adrie? Every time I complete a new Yoga day with you, I become a better version of myself. I want to buy some books and read more, go deeper into Yoga journey. My everyday stress melt like ice under the warm sunshine of Yoga practice…

  76. Thanks 😊☺️☺️😘😘

  77. today's practice made me feel happy and I could feel the energy flowing in my body! thank you Adriene💙


  78. Namaste🙏🏻

  79. This was just what I needed today!! The body feels nice and easy and the mind has let go of the work day, thanks Adriene!

  80. For "easy breezy beautiful yoga" I imagined something else, this was hard, but I enjoyed anyways

  81. Detta var precis det passet jag behövde idag ✌️

  82. The first time I tried side plank in this 30 day challenge I couldn’t hold it more than 2 seconds and this time I was able to hold it the entire time! Yay for building strength

  83. Here today! Thank you so much Adriene! I feel stretched and refreshed! And I started following you on Instagram!
    Thank you always!

  84. Yeah babyyyyyy it's day 16 and I'm lovin yoga ya know what I mean lol 🤪🤪🤪. Big ups of course to miss Adriene. Yoga has allowed me to be a complete goofball and be comfortable doing so. Also I believe that I've said this before but for anyone who's new to the practice supplement one of Adrienes beginner videos into your routine if you have the time. I did that for my first 2 weeks the same exact video every evening and it really helped me learn all of the important poses and I was able to do it having plenty of time between each move. If you're reading this have a beautiful and blessed day and even if you're not reading this I wish that everyone would have a beautiful and blessed day!!! Rock on yoga my yoga fam. Peace 💪✌🙏

  85. Love, love, love these videos. I am doing yoga every day now and just wanted to say thank you! Hopefully, I will last until day 30 and beyond. Namaste!!!

  86. I read through the comment sections before I started the practice. I was a bit worried about the side plank as people said they struggled with. So when it came, I was well prepared and could hold up!!!

  87. I love that even though these are only ~15-20 minutes, I'm making noticeable progress!

    …until it comes time for my 130 degree angle halfway lift lol

  88. 16 days in a row, and I could even do the side plank! 😀

    My cat decided to join me today by biting my arm while in downward dog. Luckily for her, I did not colapse 😀

  89. Are there any tips for side plank so as to not cause so much pressure and pain to the wrists? Pls & thanks 🙂

  90. pauses during intro music to call out the Sound of Music deep cut dude. i mean. for real though. such good.

  91. Sweet day sixteen!

  92. Day 16 was my 15. I had no time but had to unwind from the day.

  93. Namaste

  94. Thank you, teacher.

  95. I know today was supposed to be easy, but my body hurts. I really struggled mentally, but I still did it.

  96. Surprise!! U gonna do the side balance thingy again today…woah!! Shaking but more confident which Ill take! ! Me arms ache lol day 16 I gotcha done 🙂 ty Adriene xxx

  97. i feel so much stronger! when i move i can actually feel muscle volume that has never been there. after only 16 days? what happens after 30 days? or a year of yoga? will i explode??

  98. Whew! Really generated some heat here, but it also provided a sense of release. Perfect ending in child's pose. Loved this one! 💙

  99. Day 17 is 34 mins long. Oh I must prepare myself for what's to come haha.

  100. This was honestly one of the nicest yoga flows I´ve ever done. Even though it´s not too long it´s challenging and relaxing at the same time. Thank you and Namaste Adrienne!

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