Day 13 - Endurance & Ease - 30 Days Of Yoga
Yoga With Adriene・16 minutes read
The yoga practice with Adriene on day 13 focuses on breath, intentions, and various poses like Cat-Cow, Eagle, and Warrior III to build strength, balance, and flexibility. The session concludes with relaxation exercises, including Setu Bandhasana and shavasana, promoting a sense of calm and well-being.
Insights
- Focus on mindful breathing and intention setting at the beginning of the yoga practice, emphasizing the connection between breath, movement, and mental clarity as guided by Adriene.
- The sequence includes a variety of poses such as Cat-Cow, Warrior poses, and Eagle Pose, highlighting the importance of balance, strength, and alignment in yoga practice, promoting physical well-being and mental focus.
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Recent questions
What is the 30 Days of Yoga with Adriene?
A yoga program with daily practices led by Adriene.
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Summary
00:00
"Yoga Flow: Day 13 with Adriene"
- Welcome to 30 Days of Yoga with Adriene, day 13.
- Begin in a cross-legged position, palms together at heart, focusing on breath and intentions.
- Walk fingertips back, keeping shoulders open and chest lifted.
- Transition to Cat-Cow pose on all fours, integrating spine movement with breath.
- Move into Extended Child's Pose with active arms, reaching forward and melting heart back.
- Practice a side stretch by reaching right fingertips forward and under left arm, then switch sides.
- Transition to Cobra pose, lowering hips and lifting chest, then move to Downward Dog.
- Perform a series of leg lifts and knee-to-elbow movements in Downward Dog.
- Flow through Warrior I and Humble Warrior poses, focusing on strength and openness.
- Conclude with Eagle Pose practice, focusing on balance and strength, transitioning into Warrior III if desired.
17:56
Balancing Flow: Warrior III to Bridge Pose
- Left arm wraps underneath, palms together if possible. Maintain hip integrity and square hips. Inhale, lift left knee high, exhale into pose, focusing on balance and breathing.
- Transition into Warrior III or variation, focusing on energy and alignment. Inhale, lift inner left thigh, exhale, hug into center. Shake it off.
- Move to the front of the mat, inhale reach up, exhale forward fold. Inhale halfway lift, exhale bow. Inhale to plank, exhale lower knees, cross left ankle over right, guide into comfortable seat.
- Extend legs out long, sit tall in staff pose. Release arms, forward fold into Tadasana. Slide palms to backs of legs, bring soles of feet up, slowly roll down.
- Lift right leg high, cross ankle over left, interlace behind thigh. Extend left leg or keep in hips, nose towards ankle. Release and repeat on left side. Inhale, full body stretch, exhale. Slide feet up for Setu Bandhasana, lift hips, curl tailbone, breathe. Release, hug knees in, choose to repeat bridge pose, back bend, or shavasana.
