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Day 25 | Dancing Warrior Sequence | 30 Days of Yoga


Hey, guys. Welcome to Thirty Days of Yoga
with Adriene. I’m Adriene and today we have a swift and fun dancing warrior practice for
you. It’s day 25. Doing awesome, guys. Let’s go. All right, my friends. Today we’re going to
begin with a little cat cow, so a little spinal flex to warm it up. Go ahead and come onto
all fours. Find your breath. Let’s make the most of our practice today, day 25. It’s a
short practice. We’re gonna move nice and swift, so take breaks when you need to. And
we’ll begin by warming up the spine with a little cat cow. Smile. You got this. You made it to your mat.
Really the hard part is over. So let’s just rock out together here and breathe. Today’s
practice is like a little dance, a little dancing warrior sequence, so we’re just gonna
do a little dance together and then we’ll continue on with the day. You guys are doing
awesome. Starting with a little cat cow, connecting to the breath, maybe closing your eyes. You
know what to do here, checking in with the body and the breath. And then curling the
toes under whenever you’re ready, we’ll walk the palms forward just a hair. Find that spiral
in the shoulders and let’s lift those sit bones up towards the sky. Bend the knees.
Pedal it out. And don’t decide where it ends here. Moving in a way that feels good for
you today, stretching it out, just committing to the practice. Then we’ll take a slow walk up towards the
front edge. Together we’ll land in uttanasana, extended forward fold. Keep the knees bent
as generously as you like. Deep breath in, long breath out. And slowly we’re going to
roll it up. Enjoy it, this move, this time for yourself, nice and slow. Coming up to
mountain pose, we stand up nice and tall. Smile. And on an inhale, reach it up. Fingertips
kiss up and overhead. Full body stretch here. Take a second to just work out the kinks.
You might sway a little side to side. You might find a softness in the knees, maybe
even a slight back bend. So we do a little organic movement here. And then we’ll release
the fingertips down, interlace, and the same thing here, a little organic movement, opening
the chest, opening the shoulders. Smile. This is what yoga’s all about, finding what feels
good. You can do this on your mat but you can also do this off your mat any time. Great. Then we’ll release the fingertips and
inhale, reach them high, fingertips kiss up overhead one more time, and exhale, forward
fold. Inhale, lift to your flat back position, and exhale, soften and bow. Plant the palms.
Step or hop it back to plank. Take your time. Then lower the knees. Slowly lower all the
way down to your belly or keep the knees lifted, slowly lower all the way down to your belly.
Inhale, press into the tops of the feet, lift up, cobra. Exhale, forehead kisses the mat.
Inhale, press into your palms, lift up, cobra. Exhale, release. One more. Inhale, press into
everything that is touching the mat and lift up, cobra, and exhale, release. Awesome work.
Curl the toes under. Press up to all fours or plank, that top of a push up position,
and then we’ll send it back, downward facing dog. Great work, my friends. Deep breath in, long
breath out. Bend the knees. Look forward. Inhale in, exhale, float towards the front
of your mat or walk. Inhale, lift to flat back. Exhale, forward fold. Inhale, halfway
lift, and exhale, release. Press into your feet. Reach it all the way up, full body experience,
full breath, and exhale, hands together at the heart or maybe you rain the fingertips
down. So I’m really trying to give you a little freedom to make it your own here all the time
but especially here as we come to the end so that when your thirty days are over you
can kind of feel empowered to do your own thing. So maybe that’s shoulder rolls, neck
rolls, wrist rolls, pausing the video to do something more. Find what feels good. When you feel satisfied, let’s inhale, reach
it up, fingertips kiss up and overhead. On an exhale, diving forward. On an inhale, halfway
lift, beautiful long neck. And exhale, release. Cool. Step or hop it back to plank once again,
the same thing as before. You can lower the knees or you can keep the knees lifted as
you shift your weight forward and practice chaturanga, or maybe you lower all the way
to the belly for cobra again. Inhale to cobra or upward facing dog. Lift the backs of the
legs. Open your chest. Press into all ten knuckles. And then exhale, everyone, downward
facing dog. In down dog we’re going to drop the left heel and slide the right leg up.
You can take a second here to open up through that hip, maybe draw a couple circles, whatever
feels good. And then we’ll send that right foot all the way up and into our lunge. Go ahead and pivot on the back foot and we’re
going to rise up into warrior one. Strong legs, I inhale and reach the fingertips up.
Smile. Then exhale, dial your heart towards the left side of your mat. Come into warrior
two. You might even widen your stance here as you grow your practice. Breathe deep. Engage.
Then we’re going to inhale. Keep the front knee bent as you reach forward, up, and back,
peaceful warrior. Exhale, back to warrior two. Beautiful. Now straighten that front
leg. Tilt sit bones back and we’re going to tilt forward trikonasana. Inhale in, shine
your heart up towards the sky. And exhale, bend that front knee back to warrior two.
Cool. Drop the left fingertips down to come up, warrior dance here as we inhale. High
lunge, open your heart. And exhale, open the chest and shoulders as you release down. Take
a rest here, knees on the ground, sit bones back, or we move through a vinyasa. If you’re in child’s pose, make your way back
to downward facing dog and we’re going to do the same little warrior dance on the other
side. So drop the right heel, inhale, lift the left leg high. Take a second here to work
out the kinks. Stretch. Just explore your body. And then slowly, we’ll step the left
foot up into our lunge. Pivot on that right foot. Press into the outer edge of that back
foot. Bend your front knee and we rise up, warrior one. Full breath here. Relax your
shoulders. Enjoy. And then on an exhale, let’s open out, warrior two, full body experience,
nice and strong. Then inhale, sink deep into that front knee. Tailbone lengthens down.
Reach forward, up, and back, peaceful warrior. You got this. Breathing deep, exhale, back
to warrior two. Straighten the front leg. Send the sit bones back. Tilt. Keep length
in the side body. Come into your triangle, trikonasana. Only a breath cycle here, in
and out. Then take a nice, deep breath in. Exhale, bend that front knee back to warrior
two, strong legs, extending energy out through the fingertips. Now we’ll drop the right fingertips down to
come up. We pivot on the back foot and we inhale, arms up high. Breathe in deep here
and then exhale, open the chest and shoulders as you release back down to the earth. Awesome.
Beautiful warrior dance, my friends. Plant the palms. Step it back. Come to your knees.
Take it to child’s pose or vinyasa and then together we’ll meet in child’s pose. Swim the fingertips back, forehead comes to
the mat, and we rest. Beautiful, my friends. Find your breath. Breathe. Tuck your chin
into your chest. Slowly roll up. Palms come to the tops of the thighs and we lift the
heart. Deep breath in and exhale out through the mouth. One more just like that. Inhale
in through the nostrils and exhale out, don’t be shy, out of the mouth. Awesome. Feels awesome.
Great. Widen the knees. Turn the fingertips in towards your center and we’re just going
to stretch the arms here a little bit, pressing into all ten knuckles. You can practice a
lion’s breath here if you’re feeling the pranayama today, inhaling in through the nostrils and
same thing, exhaling out through the mouth, this time drawing the tongue down and the
gaze up. Cool. Then we’ll slowly release, Walk the knees back in. And so day 25. So now we’re going to begin
to either transition straight to shivasana or I’d love for you to explore a little freestyle.
So depending on the amount of energy you have today, you might come up onto your toes, plant
your palms, and work on bakasana. Maybe you are working on a crow practice, lifting one
toe and then the other. Maybe you pause and you’re like, “I’d love to learn that” and
you hop on over to the Foundations of Crow Pose video for a little fun. Same thing with
an inversion. Maybe you want to work on a headstand today or a shoulder stand, so moving
over to the Foundation of Yoga, or if you’re already practicing those in your practice,
you might begin to just work on a little bit of prep and then play with that here. If you
were enjoying the happy hip openers of yesteryear, then you might shift forward and come into
a one legged pigeon, mindfully, of course, breathing, using the sound of your breath
to stay focused in on the sensations. And then of course, just make sure you repeat
on the other side. So I’d love to just offer this up to you right
now, a little play time at the end of your practice. Again, I think this is going to
inspire you to continue to do this after our thirty days, so we want to start that now,
on day twenty five. If you’re tired, if time is short, then you might just head straight
to shavasana, like me, and begin to get settled in for a little relaxation, maybe coming into
a reclined twist or whatever feels good, letting the weight of the body begin to relax and
settle and really just focusing on the breath, maybe coming into even a meditation pose over
the shavasana is always a good idea too, so just a nice little moment of stillness. So
I’m really proud of you guys. I’m really honored to be here on day twenty five with you, and
I will see you tomorrow. Stick with it, day twenty six. Namaste. Enjoy your play time
or your relaxation. Take good care.

Jerry Heath

100 Comments

  1. This has been such a great series – feel so lucky to have stumbled upon these videos and Adriene's channel. I've dabbled in yoga before but this is the first time I've truly felt the benefits and it's all thanks to Adriene's encouragement and positive attitude on the mat. Before day 1 I was suffering from back pain which I've had for almost a year, day 25 I feel so much looser and more flexible and no longer in pain. I can't stop doing forward folds and downward dogs wherever I am! Big love.

  2. I managed to do the crow pose for 5 seconds i can't believe it!!! thank you Adriene haha.

  3. so i took a week off now i am back and reconnecting and cant wait to continue on my yoga journey really felt like a fish out of water not doing my yoga on a daily basis I simply couldn't let another day pass without practicing thanks for bringing us new videos everyday.

  4. Who else freaked out when Adrienne said its almost over so take a self directed moment?? For me, what feels the best is having Adrienne yell me what to do. I don't wanna make decisions during my free time, I guess.

  5. Oh, and for the first time in my life, I sat on my freaking knees!!! Just wow!!!

  6. Wow! This one seemed like it was over and done before I knew it — but my body is sweating and tells me I've put in my time today. Thank you! Loved it and best wishes to all of the other "late" bloomers doing this in 2017!

  7. These 25 days have really lifted my spirit and given me so much good energies to carry on with through the day! Namaste 🙂

  8. Just want you to know I have almost completed the challenge, tho I have had to repeat several days to strengthen my body and take a day of rest in between at times. At 66 years old, for the first time my lower back sits firmly on the floor when I am lifting my legs or doing an or shavasana. I also can hold a plank and lower halfway down without collapsing. Thank you Adrienne for your encouraging manner and the public service in offering your free training. I look forward to our mat time daily

  9. day 25!

    really nice yoga! i’m still a bit sick but i’m feeling better 🙂 also i managed to do the crow pose and head stand!:)<3 see u tomorrow!

  10. Adriene!!! Thank you for this!! You encouraging us at the end made me do an extra 15-20 mins <3 I'm actually on day 55 in a row I started with your beginner series and then took the challenge of doing this 30! My goal is to go back to "beginners mind" as you call it haha !! And do those beginners lessons again… to see improvement ! And do foundation videos 🙂 I really am gonna miss you though <3 I am grateful for you and yoga! I thank you sooooo very much for everything you do… I feel like if I ever met you, you would get a huuuuuge hug!! ((((((( huuuuuugs))))))
    <3 thank you!!!

  11. Thank you so much for all you’ve helped me accomplished. I praise God for you and your ministry!

  12. Lol, came back to this after a week away. Tried crow, but may not have succeeded. Yet!

  13. Got a bit lost of my journey of finding myself again..lost sight of taking care of myself instead of focusing all my energy on other people…I need to focus on myself more, and this is my first step, getting back into what I love. Find what feels good, Just what I needed, thankyou <3 x

  14. Day 25 done! So glad I got to the mat.–especially after tough day at work. Thank you.

  15. Are there any videos that help with the flexibility in the butterfly feet my leg will not bend down and I want to improve

  16. Glad I made it to my mat today as planned to do so after doing some work in my online class so that I can get some much-needed sleep after yoga. I am commenting ahead of time confident that I will experience a superb journey because I plan on drifting into la-la land from Savasana

  17. Wow, that was a quick session, but a great workout. Still trying to conquer to crow pose. I'll get there eventually. I'm determined to! 🙂

  18. Really enjoyed this quick practice! Just did it in joggers and a hoodie! Spent five minutes at the end in Shavasana! 5 days left! I can't believe it!

  19. done for day 25!!! so happy I made it even it's late, had a busy day today, but this is something I definitely wanna to stick to! namaste!!!

  20. This is a good warm-up or cool-down to go with the "hips & core vinyasa" from Adriene!

  21. Yoga has been life-changing for me. Thank you for helping facilitate this change for me, Adriene.

  22. Enjoyed this one! Short and sweet and relaxing :>) Thanks Adrienne. Looking forward to tomorrow's moves.

  23. Loving this … don't think I could have gotten through this journey without you Adriene … 103 days today … I'm free!! … also walked 6 k today! Namasté … Merci

  24. Hey Adrienne, I am really wondering how i couldnt restore my ankle. i injured myself with a bad sprain and i havent been able to rest any weight on my extended foot, like sitting on my heels for example. Do you have any advice?

  25. Adriene…!
    I am a 55 year old beginner! I am trying and doing my best. Thank you!

  26. life changing. life changing. life changing. Thank you.

  27. Extra parts I added were all based on hips as thats a big focus for me of late

  28. Before these 25 days I wasn't able to do a single push up, and now I can do a one leg lifted variation of chaturanga, I can hold a side plank with lifted leg and today I held the crow pose for about 5 sec… Unbeleavable, thank you Adriene! 🙂

  29. I keep falling back while trying crow 🙁 otherwise great practice today !

  30. May 25, 2018. I can't believe it's already day 25. It goes by so fast. I can't wait to do another month. I'm glad you have multiple sets of 30 days of yoga now. =)

  31. I worked on the dolphin pose at the end. Good video to warm up my sore muscles. Thank you

  32. After a few days of some self doubt I decided to revisit day one after today's practice. I couldn't believe the change in strength/stamina/flexibility. Has completely changed my outlook….back to being motivated and proud of myself…come a long way!!👊

  33. I really love this one. I am doing it instead of Day 30 of True. I need to hear your voice or I panic. Did 30 days in 24!

  34. Hi Adriene! I’m on day 25 of your 30 days of yoga series. I’m a first time yoggie and I love it!! However my wrists are tingling now. Any suggestions?

  35. Yes so close to finishing this! Don't think I'v ever kept up with something this long before, but through this exercise and a healthy diet I'v lost half a stone!!! Going to watch that crow pose video now because it looks really cool so I really want to learn. Hope you are also doing well idkgurl?

  36. Whaaa! I transitioned form cobra to plank to downward dog without having to put my knees on the floor first! Adriene, you bloody angel.

  37. Adriene- you truly changed my life. I never enjoyed yoga until I started using your videos to practice. Now, I look forward to them everyday. My family and I just moved, but I feel like I'm hanging out with my friend whenever I turn on your videos to practice. Yoga has helped me relax and get strong. I have seen a true transformation in my body. I just wanted to thank you from the bottom of my heart.

  38. I had begun losing mobility in my shoulder, and it's coming back. This is the first day that I could do that clasp behind the back to open the shoulders. It's so nice to see progress. Plus today feet squarely flat on downward dog with no pain. I'm hooked!

  39. On Day 25. Found the daily practice really helpful. Also tried night time yoga last night which was lovely. Thank you.

  40. Day 25 complete. My knees will barely allow me to squat, much less get into crow, so i was happy when you suggested half pigeon pose. I did that on each side and then some happy baby and other stretches before getting into corpse pose. I still feel very inadequate at all of this but remind myself Im an out of shape 51 year old menopausal woman who has never done yoga before…so the fact ive made it this far is good enough for now. Lol. Baby steps.

  41. My knee is finally better! For the most part. I’m not floating yet, but hopping up and down the mat again. I’m still most proud of my newly strengthened arms 🤩. I began to open up to a lot of things that are pleasing to me since starting this practice, such as pampering myself after yoga, which I haven’t done previously for about 5years, and my art! I’ve been practicing again. My daughter was doing day 10 with me and this is a nice gift to her. She’s 4 and I found myself almost teaching her as she was following along which made me so proud of both of us.Yoga is Life! Namaste 🙏🏾

  42. I can finally put my feet flat with downward dog for all the breaths of the pose on day 25! I am finding this journey so good for my physical and mental health even though I am 3 years late to the party! I can't wait to find another one of your playlists to keep up the habit of yoga after these 30 days. Thank you Adriene <3

  43. Day 25, so short, but loved the option of doing freestyle after. Worked on my crow pose, got one foot off the ground, so that's progress!

  44. After 11 hours cramped on a sleeper bus in Cambodia sharing a single bed with a Khmer woman that I didn't know, I NEEDED this today, the stretches felt awesome and I followed it with a beautiful hot bath with petals on to show my body even more love. Thank you for helping me to show my body the love that I have so rarely shown it in the past ❤️

  45. The freedom at the end cought me a bit by surprise. I couldn't decide what to do, but I wasn't ready to go into shavasana just yet. I took it as my body being hungry for more, and that's awesome. I ended up staying in happy baby pose for a while (which is extremely hard for me) and doing some other leg stretches. I'll have to go and look at the crow video, because it still makes me nervous to try it on my own. Thanks for such a great day 25 practice, Namaste!

  46. Ok Adriene, taking your advice and practicing on the crow pose and another one of your videos as I need to stretch it out today

  47. Playtime doing the knees to kiss the elbows I love that and I feel it is really doing some good on my belly!!!!

  48. Amazing, I will never give up yoga now. When I started this series I had tight, sore shoulder muscles
    24/7, now they are loose and easy. I'm also more mindful of breathing properly now as I used to hold my breath a lot when feeling stressed. What an amazing journey, thank you Adrienne what a star!

  49. That is true. Its hardest to get on the mat sometimes. I do wish this was a bit longer but I guess it's good to take it easy on somedays.

  50. Something odd has happened: on the beginning days cobra would make my back hurt; I thought it's my back's fault, as I think I have swayback. And yet, these days I can do cobra not just painlessly, but also with a great feeling of relief!! I dont know what has changed and why, but Im grateful for it!

  51. And just to add that I LOVED warrior dance, so peaceful. I actually repeated the video twice and redid it so that I can remember the sequence, and do it whenever.

  52. Short and sweet! On your shorter videos I usually go back and do the yoga for beginners for extra points. LOL

  53. This was one of my best ever practices! I felt so good I went on to do some headstand prep from the foundation videos. I'm feeling BLESSED 😍✌

  54. Short but sweet, perfect with Adriene’s morning meditation video. 🙂 Everyday I wake up looking forward to yoga practice. 🙂 Thank you, Adriene!

  55. Thank you Adrienne. Did 24 and 25 back to back. Felt great after the 7th consecutive 12 hour shift at work. One Love

  56. Greetings Adriene 😊Going on day 55of everyday yoga!I Wow so amazing and empowering! Today's mantra is Sanatana Hum ~I experience myself as ever present. Wishing you a beautiful evening 🌜🌛With love and gratitude Namaste 🙏💖doe

  57. Thank you ❤ 25 days has gone so quick! Reminds me to live for today.

  58. If I could like a video twice I would! I keep coming back to this flow when I am short on time and need something quick. Thank you Adrienne. You have literally changed my life with your yoga videos. 😍

  59. I was feeling brave today so I tried the crow pose video. Still not there, or close, but it was fun! Pigeon pose feels really nice after as well. Thank you, Adriene

  60. Adriene, I am so grateful for you, your channel and the positivity and support you give us all. I'm struggling with a chronic depression and thanks to this yoga challenge and practising with you every day, I'm getting better. Slightly more "normal". And I was at the point where I no longer believed that it was possible… From the bottom of my heart I wanted to thank you. You're an incredible person.

  61. Day 25! A little tight today on the left side of my lower back, but I enjoyed the short session.

  62. Day 25 done..though skipped a day yesterday coz of cramps. But here I'm again. Love to you Adriene. You got me into yoga ❤

  63. So quick and fun!! Really gets you going and love the freestyle at the end need a lil more work before the crow ones ha but I'm getting there!!

  64. day 25!✔️ I absolutely love doing yoga, you're such a supportive and positive person, thank you Adriene💙

  65. Love this! Thank you as always Adriene! I love coming to the mat and being guided by your voice!

  66. This channel has LITERALLY changed my life. I'm TWO SIZES smaller which wasn't even my goal. I only wanted to be the best shape of my 48 years, both physically, mentally and spiritually. I craved freedom from the program of society but I had to meet my body first. I've been in this body for 48 years never became friends with it until I ordered a mat online and typed "yoga for beginners" into the YouTube search. This channel popped up first and I've been here ever since! 💜 Thank you Adriene and crew!

  67. Day 25 and I'm feeling alive lolololol. I hope that everyone is having a great day and I just wanted to take a quick minute to think Adriene, you're the best and just say how grateful I am to have my life, my health and my family. NAMASTE y'all!!!

  68. I found Adriane a few years back, doing yoga with her helped me through a very difficult time. Now I re-discovered her and started with the 30 days dedicate, and went on to the next 30day challenge. I am now on day 54 without a break and am determed to do 365 days without a break, I even try to not skip bank holidays or holidays in general, there is always 30 min in a day where you can find the time. I actually like to do it before bedtime, as it is a great intro before doing my bedtime meditation…..

  69. Day 78. Idk why but i saw this and just really wanted to do this. And my instincts served me well! I loved it, specially the freestyle at the end!

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