Day 28 | Playful Yoga Practice | 30 Days of Yoga


Hey everyone, welcome to 30 Days of Yoga with
Adriene. I’m Adriene, and it’s Day 28. I hope you’re feeling great. But if you’re not,
this yoga is sure going to help. So let’s hop to it. Okay, today we’re going to begin standing
at the head of your mats. Take a second to just loop the shoulders a couple times. Draw
a couple of circles with the nose. Close your eyes. Find your footing. Find your breath,
and just move in a way that feels good for you here before we dive into our sun salutation
today or a variation of that. So you can get as freaky as you want here. You can go full-on
Martha Graham on me or you can just keep it chill. But check in with the spine. Spread
awareness through all four corners of your feet. Find that sweet breath. And then when you’re ready, we’re going to
inhale, reach the fingertips all the way up. Stay there as you pull the thumbs back, dial
the pinkies forward, drop down through the shoulders. Big breath in, big breath out.
Awesome! Let’s have some fun today. Inhale, slowly carving a line with the nose. Look
up. Maybe slight back bend here, maybe not. As you exhale reel it in and send it down
into your forward fold. The same thing here. Move it in a way that feels good, so find
what feels good here, stretching it out, connecting with your breath, taking some spa-like breaths,
massaging the body with the moment, with your breath. And then we’ll inhale. Lift up to
that flat back, kind of unraveling through the spine today. Keep it soft and explorative.
Find the wonder, the joy. Let’s not turn into yoga robots just yet, or ever really. But
no need to do it now. We’ve made it this far, Day 28. And then we’ll exhale, release. And then we’ll
plant the palms and step or hop it back to plank position. Take a couple of seconds here
to paddle out through the legs. Press away from the earth. Find that buoyancy. Imagine
a big physical ball or a big ball here, so we’re not sinking the hips down. We’re finding
that sit-bone to heel connection. And now let’s go ahead, everyone, lower the knees,
then the chest as you pull the elbows back. And then the chin, and then inhale soft, rise
up to cobra. Take a second here to work out the kinks. Be mindful, pressing the palms
and inhale. Open your heart and exhale, release. Curl the toes under, press up to all fours
or plank. Take a deep breath in, and on your exhale, my friends, downward dog. Paddle it
out here, explore. In yoga, we have an opportunity to connect to a sense of wonder that’s kind
of childlike. Remember when we were kids and we used to use this same pose. We used to
do this, and this, and this. So for me, I really like to think of that, that wonder,
that childlike wonder which we’re going to play with today. And I encourage you to remember
in your downward dogs to come, the downward dogs to come. Taking this slow walk, back
up to the front edge, and together we’ll land forward fold. Inhale. Find a sense of place, so no rigidity.
Find a little bit of a wave maybe in the spine today as you come to that flat back. And then
exhale, release. We work with repetition. Inhale all the way up towards the sky. But
we do it so that we can find new things in explore. And on your exhale, come back down
to the heart. Maybe do a little dance here, find a little sense of wonder play, and if
you’re finding a bit of resistance or a lot of resistance to that, then you’re normal.
It’s totally normal. But that’s fine here, to guide you and invite
you to a little bit of play. So paddle the feet, and let’s kind of soften it up. We’ve
been doing this for 28 days. So let’s find a little bit of ourselves in this, a little
of your own identity. Make it your own. And eventually we’ll be able to do that without
any resistance, hopefully. And here we go, inhale, reach it up. Maybe
the fingertips kiss together, maybe clap it together, whatever you’re feeling. Inhale,
find an extension. Keep that extension as you exhale. Bend the knees softly, and forward
fold, extended forward fold into asana. Inhale, lifting up halfway. And exhale, fold. Plant
the palms, separate hop it back to plank. Remember that playfulness, that buoyancy here.
So smile. Maybe move a little side to side here. Maybe your body’s tired. So you come
to the knees and even sneak in a little cat/cow. So you got it. One more breath, wherever you
are, my friends. And then together we’ll lower the knees to
the ground. This time, keep the pelvis rocking up towards the sky as you lower the chest.
We come to this pose, chin. And then knees, chest, chin is what we call this. And then
we’re going to slide underneath the fence here, slithering through to our cobra. Deep
breath in, and exhale to downward-facing dog. Find a playfulness here as you drop the left
heel and slide the right leg up high. We’re going to draw a couple circles with the right
knee, and play here one way and then the other. And then we’ll step that right foot all the
way up and into our runner’s lunge. Feel free to lower that back knee. In fact, everyone
lower that back knee for a breath or two. And find your alignment. Find your action.
And eventually we’ll loop the shoulders and let the heart radiate forward. Breathe deep.
Great. Plant the palms. Slide the right toes back
to plank. Maybe take a vinyasa here, your version; anything at all. Or just send it
straight up and back, downward-facing dog. So what do you want to do? Listen to your
body. Let’s play here, dropping the right heel. Slide the left leg up, eventually bending
that left knee into taking it for a little ride. Circles, breathing deep, noticing how
that affects my hands, my shoulders, my ribcage. And then we’ll step that left leg all the
way up into our lunge. Lower that right knee for a couple breaths. As you stretch it out,
connect to your breath, the sense of play, a sense of freedom and wonder here as we kind
of peel off the old layers of paint, and find what feels good. Eventually working up the kinks to where we
can loop the shoulders, lift that back knee, and the heart’s going to radiate forward.
So we’re coming out of this turtle shell literally, physically. And then we’ll rock the back foot
up to meet the front. Take your time. Together we’ll meet forward fold. Interlace the fingertips behind the calves.
Bend the elbows left to right. Draw your nose up towards your navel. We’ll take three full
breaths here. Belly on the tops of the thighs, bending elbows left to right. You can play
with pulsing here, straightening and bending the legs to go a little deeper into the hemmies.
And then we’ll break free. Inhale, halfway lift, and exhale soften and bow. Inhale. Reach
it all the way up, fingertips kiss up overhead, or palms clap together. And then we’re going
to send it all the way back down. Awesome. Inhale, halfway lift, flat back. And exhale,
shimmy down. This time let’s hop it back to plank. Let’s
see what happens. Shifting forward, lowering all the way, knees, chest, and chin, or taking
chaturanga to upward-facing dog. We take a deep breath in. Wherever you are, smile, even
if it’s just an inner smile, then exhale. Make your transition in down dog, so it could
be to all fours. It could be coming to a Holo Plank. It could be HI Plank, or maybe you
come up with your own way. Great. We’re going to drop the right heels, slide
the left leg up and the left knee. This time open up all the way, stacking the left hip
over the right. Just be conscious that I’m not dumping all of my weight into my right
shoulder here. Keeping it nice and square. Opening up through the left-side body. You
can straighten that leg. You can bend. You can come up onto the left fingertips. Breathe,
breathe, breathe. And then we’ll drop it and repeat the same thing on the other side. Drop the left heel, inhale, lift the right
leg high, stacking the hips, coming onto the fingertips, looking underneath. So this might
be a lot of work for the arms, so breathe, breathe, breathe deep into the belly. Connect
it to your core, your center. And then we’ll release back down. Great. Lower the knees, and send it back to Child’s
pose. Awesome work, my friends. Find your breath. Soften through the fingertips. Let
it go. Great. Slowly press into the tops of the feet. Knees are together here as we roll
it up. Fingertips stay pointing towards the front edge as I plant the palms. I’m going
to open the chest, draw the knees down. Breathe into the front of the hip creases. Find your
foundation here as you press all ten knuckles, and then lift the heart up towards the sky. If the knees do not allow me to do this, then
I can do this in cross legged, same thing, drawing the tops of the thighs down, opening
up through the chest. I’m finding extension through the crown of the head. Open your throat,
chakra. What do you want to say in the next 30 days from now? What needs to be said? What
commitments shall we make after this 30-day experience? What will we take with us? Press
into all ten fingerprints, one more breath here. And then slowly come up onto the fingertips.
Lift head over heart, heart over pelvis. Stack, and then we’ll send it all back up into our
downward-facing dog. Now you hear? Sit-bones up high towards the sky. I said
be playful. At least it’s working, okay. I can feel it. And then we’re just going to
go for a nice slow walk up towards the front edge. Inhale, halfway lift. Exhale, shimmy
down. Inhale all the way up. Fingertips kiss, clap, interlace above the head, whatever you
like. And then we’ll send it back down. Inhale, halfway lift. Exhale, slide it down.
Step or hop it back to plank. And you choose your vinyasa here. So knees-chest-chin, belly
to cobra, or shifting your weight forward, creating a little more strength in the body,
maybe with an upward-facing dog. And you can send it directly back, or if you want another
challenge, you can come back to this hovering plank. And then back up to plank, and then
downward-facing dog. Feel like that’s crazy, then skip it. Okay, so now I’m going to have a little fun
by flipping my dog. You might watch this prep just for starters if you’re new. And you might
just save this for a rainy day. So I’m going to walk my toes towards the left-side of the
mat. And I’m going to walk my right hand to the center. But I’m pretty much in the narrow
downward dog here on the left side of my mat. Then I’m going to pivot on the ball joint
of my right big toe. I’m going to turn my right toes towards the back edge as I slide,
almost creating a semi-circle with my left toes out. And just like in Bridge pose, or
Wheel, my toes go out and they lift my hip point up towards the sky. Lift my right ribcage,
pressing up and out on my right palm. And then I’m going to send my left fingertips
all the way up. Hip points forward, heart open. We call this
Flip Dog, opening the heart, the chest, sending that extension out through the crown of the
head. Breathe deep here, lift your hips. And then on an exhale, open that shoulder, rounding
it all the way around to come back to your downward-facing dog. Great. Send the sit-bones high up in the sky, take
a rest here. You can also lower the knees, and take a rest in child’s pose. So decide
what you’re resting pose is today, whether it’s staying in downward-facing dog or coming
into balasana. We’ll take three full, beautiful, playful, wondrous breaths in whatever resting
pose you choose. After the third breath, make your way to down
dog where we’ll meet our friends. And then we’re going to play in a little foot dog on
the other side. So I’m going to walk my toes towards the right-side of my mat. And then
I’m going to bring the left hand to the center of my mat. So again, I’m kind of in a narrow
dog on the right side of my mat. If you have a wall next to you or a bench, like me, you
can always do this on the same side of your mat. Yeah, that’s right. So I’m going this way,
so I don’t have a problem. But it’s still a good note. It doesn’t have to quite be like
that. I just think it’s nice whenever I’m teaching public classes I do it like this
just so that you’re going onto your mat more, and less onto your neighbor’s. But you know,
it’s all good. It’s all gravy, baby. Here to go, pressing into the left big toe,
just kind staying grounded there a minute. Create this semi-circle, as I press up and
out of my left palm. Right toes are going to draw a circle out as I turn both toes towards
the back edge. Now I can even use my right hand like I did with my left to scoop the
left side body up, lift my hip points up toward the sky. Having fun here, sending hip points
up, knees that way. Right fingertips reach forward as I extend. Again, knees towards
the front edge. I lift up, press up out of my foundation. Open my heart, shine. You might
find different variations here too, but for now, let’s keep the toes pointing forward
if we’re new to the practice. Again, to come out of the pose a minute, inhale and exhale,
right fingertips all the way around, opening up the shoulder on my transition back down.
And slowly I come back to my downward-facing dog. Center yourself on the mat. Everyone take
a deep, full, wondrous breath in, and a long breath out. Awesome work, my friends. Slowly
lower to the knees, and we’ll send it back this time swimming the fingertips all the
way around. Come onto your right ear and rest. Child’s pose, shoulders relaxed. You might
find a gentle sway here. You might wiggle the fingers. And turn your head to the other
side, again nice gentle rock that feels good. Then slowly I’ll draw the chin just in turn
and roll it up. Shifting gently to your side, coming to go more crossing legs, cow legs.
So I’m going to keep one heel in. Let’s do the left heel and keep it simple; left heel
in, right leg on top. It doesn’t really matter which one you do first though. So one leg under, one leg over, basically.
We draw the heels in towards the centerline. Eventually I might get to a place where I
can stack the knees, but if they’re very askew, that’s okay. Be in the moment. Breathe. You
might lift the hips up on a bolster, block blanket, towel. Inhale, palms come to the
arches of the feet and we lift up through the center channel. Stay here, or exhale,
forward front. See if you can keep the sit-bones rooted down. Inhale in, exhale, unravel. Great. Take a moment here to just maybe find a little
hugging in the knees, whether the soles of the feet are on the ground or you’re lifting
up in a balance. And then we’ll switch, opposite foot. The right heel comes underneath, the
left leg goes up and over and we take it out on the other side. Don’t rush it. It’s a . You might lift the
hips and then the hands will come to the soles of the feet. And once again we find that lift
as we hug and we lift up through the center channel. And maybe we just stay here, because
we feel it in the hips. Got a little send out, or to go a little deeper, for a deeper
stretch. Move forward fold, keeping the sit-bones rooted, we round down. Notice I’m not completely going on the shoulders.
I’m keeping a nice integrity here, just supporting myself in this stretch, in the release. Press
into the sit-bones. Hook the chin to the chest, unravel. Once again, we’ll hug the knees into
the chest, either finding a little balance here or bringing the soles of the feet to
the ground. Slide your hands behind your thighs, and let’s roll it all the way to flat-back
dog. Hug the knees into the chest. Take a reclined
twist, and then begin to ask yourself, “What do I want after this?” Straight dish shavasana,
maybe drawing some circles with the knees, stabilizing my sacrum, maybe a couple of full-body
stretches, maybe ten pushups before I rest in corpse pose. Maybe some hip openers. So
ask yourself what do you want, take care of your body, and then choreograph your way to
your final and most precious posture, shavasana. Be playful here. You might even pause the
video, or finish it out and then play a song and add onto your yoga practice. So keeping
a sense of wonder on the mat today, and you can take this off the mat and into the rest
of your day today. That’s really nice. So I am heading into shavasana here. I wish
you the best. Have a wondrous playful day. Remember that childlike wonder as you go through
your every day, and I’ll see you tomorrow. Take care. Namaste.

100 Comments

  1. Adriene! I can't thank you enough. This practice was very emotional for me today (I truly connected). I've been out of shape for a while. And for the last two years I've been suffering from regular panic attacks and anxiety. I didn't feel good in my body or my head. And after thinking about it for years, I finally decided to start yoga. You're the only instructor that was able to inspire me, that I was able to connect with. You made me feel like I could do it. I was terrified to start the challenge, but look at me, just finished day 28!!! I already feel stronger and I have more energy. Some days I don't even have anxiety, which is amazing. Thank you for all you are doing, you ARE making a difference in people's lives. Thank you, thank you, thank you. Much love to you, my friend. <3
    The sun is out today (after a storm), hallelujah.

  2. Hi Adrianne. Thank you for all the videos. I just finnished day 28 of yoga. I just wanted to ask you for advice what to do next after finishing the 30 days of yoga. Im completely a begginer and this was my first experience with you. I want to continue following you so pls just an advice what to do next. Thank you very much. You awesome. 😊

  3. I used to do this at mornings, but now I have no time cuz my routine changed and even tho I came home so late at night, I was so tired, I was craving yoga with you so bad! I never thought this could happen, but it felt great! Thank you so much, sincerely

  4. Hello Adriene! I'm commenting to let you know that even 3 years after you released the 30 day challenge, people keep finding these videos, and I am glad to tell that Yoga is now my everyday practice, lenghtening the time doing it more and more each day, and I must say, that feels really good! I am feeling so great, reconnecting to my inner self, restoring my strenght and my flexibility. You are the reason that motivated me to hop on my yoga mat everyday. Your voice, your joy, your light, kept me continuing, and now I'm doing this for myself. I will keep viewing your videos, you're magnificent. Thank you. Helene.

  5. Thank you adriene

  6. That flipped dog hurt my wrists xD

  7. Not even close to being able to do flip dog and it's really discouraged me 🙁 I came to today's video feeling like I've made loads of progression and now I feel stupid.

  8. Its so fantastic that these lessons is MUST for me every morning, i really enjoyed of each Yoga shapes, i couldnt do them like You Adriene, but i tried. Today it was so emotional training that i felt i m loosing my close friend but i decided to start again this 30days with you.Thank you soo much, i really appreciate your efforts !!! Regards, Dila

  9. This practice was so so fun, Adriene! Thank you so much

  10. Day 28 finds and feeling great! Still need to build strength in my left arm, it sometimes gets very painful, but I'm getting there. Thank you. Namaste.

  11. Wow, what flexibility you have! I hope each day I can get more and more like you. That last pose crossing the legs it was not really easy for me, but I will.

  12. Getting close to finishing another 30 days!

  13. That was good, thank you 🙂

  14. This one was challenging. My wrist just could not hold my body up like that 🙁

  15. May 28, 2018. Day 28. Had slight headache, but feel much better after the yoga. Thanks.

  16. Feel very relaxed and my yoga buddy my cat Solaris is here too 😂😍🧘‍♀️💪❤️

  17. Thank you so much, once again Adriene for these videos. I say it OUT LOUD I can't imagine how life would be without this YOGA. I feel so much better doing YOGA. I am so proud to be part of this wonderful community. Much LOve to Adriene and the rest of the gang.

  18. First time I have a huge migraine coming in the middle of the class. It feels a bit better now at the end. I will try day 29 now as I have only today and yesterday to finish this monthly practice in time 🙂

  19. Hey!! Another day down – Day 28 is completed!!! This was challenging because of the new pose that was introduced. I forget what it is called. But it kind of reminded me of a 3 legged crab. It was challenging but I was soooo proud of myself that I was able to get into the pose. Thanks Adriene!!

  20. Thank you for being my wedding day yoga practice this morning!

  21. I was so unfocussed today, which was really frustrating (i get so frustrated with my add mind) but then i remembered how many times i did manage to connect to the practice and how much peace it has brought so far! and i’m so thankful, also the realization that I CAN do that, and it’s in there somewhere… priceless i am FILLED with love thank you Adriene 🙂

  22. So this day…. I am an artist searching for my "voice" and in the back of mind creeps a thought that I should really base what I have to say to the world with my art on "Childlike Wonder". And ever since I had that thought, I attract things to confirm that thought!!! And here I come at the end of the day, doing my daily yoga practice, with you asking me to remember to stay in the state of childlike wonder! ❤️😚😍

  23. Hi Adriene ,first of all im very gratefulro explore you andi started to listen my body and now i feel much better just like you advice "fins what feels good"😊and i have a little question , my arms shaking so much when i do a position which i have to stand on my arms.Which exercise or yoga movement should i dofor this? Thankyou , Namaste!

  24. On the 28th day of this challenge, July 28, 2018. My wrists did not enjoy the reverse bridge but I'm going to work on that. My heels are getting sooo close the mat in dwd, this challenge has been amazing! Thank you Adriene, see you tomorrow.

  25. I liked it. Very very nice. I liked the drawing semicircle one and stretching upward

  26. Thank you!!! This 27 days has been AMAZING so far!!!!

  27. This day was pretty good, I was surprised I really liked the thing that looked like a crab (can't remember the name). But still so tired today after this practice, anyway how you doing idkgurl? haven't heard from you today, keep strong, we can complete this!

  28. Wonderful, thank you Adriene, Namaste! ❤️🙏

  29. omg i was able to do the flip dog or i dont know whats this pose name. but i did wohooo and i felt great.. ty

  30. Thank you, so much. You help me out so many times you will never know. Keep doing what you do and giving and sharing you are so very much appreciated.

  31. Thank you Adriene! I struggled through the past few days as I've felt a bit ill but today was absolutely great – I found some playtime at the end and feel sooo nice and stretched out now 🙂

  32. day 28 <3

  33. I'm going to try and finish this up once a day now!! Thank you Adriene

  34. Talk about playful. My 7yr old girl joined in this morning. She was both downward dog and baby sloth!

  35. Day 28 done. Evidently, Adriene, you've never been fat or old…lol. Some of these positions my body just laughs when you do them. Having said that I sorta kinda got into reverse dog on one side, on on the other, it was pretty much just opening my hips to the side. I still cant lunge properly, my heels dont touch in DD, and i cant sit on my heels…im pitiful….lol. But every day I try and when this 30 days is over, i will do it again. My goal is to just fail at yoga a little less every day. 😁

  36. Ok so I was able to flip my dog for about 20 seconds! So awesome because at the beginning of August, I discovered I lost my back-bend, but it’s coming back! So is my balance and some flexibility and I can FEEL my circulation has much improved. I saw comments about not being able to touch heels to the floor in downward dog. I wouldn’t worry about it because during this short month, I’ve noticed one day I can’t do something, and the next day a newly developed skill pops up outta nowhere! For anyone starting a few years late like me 😏 keep going! Your heels will touch the ground soon. Namaste 🙏🏾

  37. Just when I was about to give up, child's pose came up! And before I knew it, I finished the entire practice! Can't thank you enough. Loving this, even though sometimes I want to give up (and I do)

  38. Yay, day 28, I'm really loving the last moments where you tell us to do our own thing, I'm really hoping that will help lead into doing the same when the 30 days are over 🙂

  39. I love the flip dog Adriene please bring this back for us in 2018!
    It is so fun and much easier then it looks! Namaste

  40. I may be 3 years late, but it seems to be a right of passage to say when you achieve the unachievable and have both feet flat when doing downward dog… just yesterday I didn't think I was going to do it within the 30 days, but today I surprised myself and finally did it!!! Thank you Adriene 🙂 I'm almost glad I'm late to the party as I now have another couple blocks of 30 days to work through on your channel!

  41. This was my FAVORITE practice. To date!!!!! Loved this!!!

  42. So funny, dropping in on 10/28/18 just looking for some more stirring in the body and to reflect today's earlier practice (14 min meditation and wild thing) I find myself doing the wild thing pose at the end here lol I love yoga.

  43. I wasnt feeling it when I started it and I was tired… but then after a bit I felt really good and I put my best into it!

  44. Done ✅

  45. It's bittersweet that it's ending in 2 more days. I feel like you've become my friend in some way. Always feel better after the practice, no matter the mood I start with. Thank you, Adriene. 🙂

  46. For my playtime, I redid the flip dogs because they were challenging and I wanted to get the hang of it. also, I am so proud of myself because I was much more patient when doing them, and didn't give up at all! not once in 4 flip dogs!
    I'm also trying to practice acceptance in my Shavasana. It's hard for me, but I am making progress. I'm so happy to be a part of this challenge! I dont know how many times I've said this but once more, Thanks Adriene.

  47. Thank you so much Adrienne! I love doing yoga with you every morning. All your videos are fantastic, I can always find what I need, but I especially enjoy the sun salutation sequences. Would you ever consider making a playlist of your videos that focus heavily on sun salutations? Namaste. 🙂

  48. I love it when the perfect video just pops up as if delivered directly to you by the Universe itself. Thank you, Adriene <3

  49. I read the email that goes with day 28 and it was soooo soothing!!

    Adriene, I have tried a lot of things to learn how to relax and love myself and you are the only one who really helps me with this. That is such a blessing!!!

    When I am up of down I get on my mat with you. And it helps. Thank you so much!!

  50. 2 more days! I freakin did it!

  51. Ill see ya tomorrow love

  52. I absolutely loved flippin that dog today! I've been so inspired recently with dance and yoga. It's truly such a joy just to be able bodied. I am so grateful

  53. While you flipped your dog….I pet mine. But then I was right back with ya! Thanks!

  54. Another great day love your striped shirt!

  55. Almost finished with the 30 days and I realized that one of my new goals is to get to the point where my wrist won't hurt as much from doing some of these poses. I think I just have really weak wrists lol they are very tiny.

  56. 15:59 i literally laughed out loud like how am i gonna do that?

  57. Tremendous practice, thanks Adriene!

  58. Can't believe I'm on day 28 😍😍 I'm so happy I've made it so far ❤❤❤

  59. I started this practice about two months ago. Today I got my heels down on the ground in down dog for the first time. 🙂

  60. Great practice ❤️❤️❤️❤️🤗😍love youuuu

  61. Great session, still going to work on the flexibility! Making your body great again!

  62. It’s day 28, 2 days til the finish line — or at least before I try “Dedicate” next! I feel great! Thank you for this wondrous journey, Adriene! 🙂

  63. as a guy 16:07 made me annoyed like okay show off

  64. All the doggy poses hurt my palms lol

  65. This day was so FUN! WEEKEND YOGA! DAY 28 COMPLETE!!😀🌞😁💖

  66. I'm really excited for today's practice!

  67. Another great practice, thank you Adriene! I cannot thank you enough for your work, I've been doing (mostly your) yoga pretty much daily since June last year (coming up to 8 months) and I feel so much more connected to myself and my body! Thank you!

  68. Thank you. Was planning to do this tonight, but I woke up early 😀
    Just what I needed before going to the airport to catch a flight. 1❤️

  69. Made it to day 28 💪 I can almost feel my feet touching the floor in downward dog!! Planks are also starting to feel easier 😂🙏 I might carry on another 30 days after this 😊😍❤️

  70. What was that? That thing from 11:30 to 15:00? Did Adriene call it "flip dog"? Wow! Congrats to all of you who can do this. I think I need to put a big exercise ball under myself for this one.

  71. I really need to strengthen my arms as I can’t hold some of these poses with my arms for too long.

  72. Greetings Adriene 🙏going on day 58 😊Today's mantra is ~Twam Eva Sarvam ~My true self is everything I hold dear ~ Wishing you a beautiful Sunday 🌞Ashanti friend 🙏Doe 💖

  73. Thank you 🙂

  74. Just wanted to say thank you for the playful twist. This 30 day routine has really helped me break out and enjoy my practice. I tend t be very serious about "exercise" so this is a big deal for me. I love that you don't sit on a pedestal and take everything to seriously. Also, thank you yoga community for being so lovely in the comments section!

  75. Whenever there's a ton of forward-folding in the practice, whenever I stand up my entire back goes 'pop pop pop pop pop' all the way up at the end 😀 love it!

  76. i can hardly believe this right now lol i see so many 'instagram yogis' doing this pose and i spent the last three days googling all sorts of stuff trying to find its name or a guide to doing it and then todays practice you do it!!!!! 'flip the dog' or whatever lol thank you for showing us. its so much harder to do than i imagined lol

  77. Thank you 🙂

  78. Day 28! That's crazy!

  79. Day 28 done.

  80. Day 28 done 😇

  81. Lort what a challenge keeping up with you! But I needed a good stretch after gardening for over three hours. Thank you, Adrienne, for some fun play time! Love your show.

  82. Just about there!! Cant wait getting stronger everyday!!

  83. Thank you 🙏

  84. Love your humor

  85. Thank you

  86. my heels can't touch the mat in downward facing dog and I can't relax in this position, I can't wait to be able to touch the mat and find relaxation. anyway: two lessons left, incredible!

  87. I loved the 2 new poses today! Thank you so much Adriene for this course, day 28

  88. Today was quite the workout! What a playful energetic practice! Thank you!

  89. Hey there yoga fam, I hope that everyone is having an amazing and blessed day. I also wanted to take a moment out of my day to thank Adriene for being the ish lol, best yoga teacher in the universe. It's about a month and a half for me now and thanks to you Adriene yoga has legit become part of my daily routine and tbh I feely crappy if it's not done. I appreciate you so much and I'm just grateful to be alive and I have been feeling extremely fortunate lately so I felt as though a thank you to you miss Adriene was absolutely called for especially since our 30 day challenge here is coming to an end. I can't wait to continue my yoga practice afterwards. NAMASTE y'all!!!!
    #yogarocks

  90. Thanks a lot 😘😘😍😍🥰🥰😍

  91. Hi am having issues with yoga mats, they are willing and chunks are coming off of it??! I've been through 2 mats in like 20 days!! Is there any mat that you can recommend?

  92. That was wonderful

  93. I loved today's practice! It was a little bit challenging but great! That weird dog pose was hard! I fell a couple times but picked myself back up and rewinded the video a little and tried again! I don't know what I'm gonna do now that the 30 days are almost up! Give this a thumbs up if I should follow the monthly calender from the 8th of September! Doing these videos has been incredible and I don't want it to end! I will either start following the calender or another 30 days challenge. But most likely gonna follow the calender hehe ❤ much love and can't wait to continue this journey with all of you ❤❤

  94. Another great practice Adriene! Thank you and keep doing these videos… Alvaro

  95. My right heel touched the mat in downward dog today! Happy to even be halfway there 🙂

  96. Thank you, teacher.

  97. I dedicate today's practice to little child me <3

  98. I love how you don't take yourself so seriously! I get intimidated by a lot of the yoga tutorials on youtube thinking "I can't do that!" but you present the flows and poses in such a fun, non-intimidating way that I'm often amazed at what I'm capable of doing! Thanks!

  99. Aaaaa!!! Day 28, finally my heels touch the matt in a down-facing doge pose! So excited and happy 🙂

  100. Can't believe that I'm done with Day 28! Today has been a long and tiring day. Got some deciding to do and it kinda stresses me out. Thankful for such relaxing practice and gentle reminder (to remember to have some fun). Thanks, Adriene! ♥♥♥ Namaste 🙂

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