WEBVTT

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- What's up, everyone and welcome to TRUE,

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Your 30 Day Yoga Journey.

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I am your guide Adriene and today,

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day one, babies,

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we're gonna focus on motive.

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So hop into something comfy
and let's get started.

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(relaxed ensemble music)

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All right, my friends,

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let's begin in a nice comfortable seat.

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Come on down to the ground

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and slowly as you're ready
draw the hands together,

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you guessed it, at the heart.

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Now take a minute to close your eyes here,

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which could feel a little funky
if this is your first time.

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But close your eyes, sit up nice and tall

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and begin to notice your breath.

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We'll be easing into our journey today

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so you can relax your shoulders.

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You can give the thinking mind a break

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and perhaps you accept the invitation here

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to simply feel your way through this ride.

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Inhale in

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and exhale to bow the head to the heart.

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Now pause here and gently
begin to deepen your breath

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and if you like you can
set a little intention

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or consider your motive.

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What brought you here?

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What's motivating you

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to participate

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in TRUE?

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And at the very least,

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you're getting a nice stretch
in the back of your neck.

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Then once you feel like you've explored

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that question, what's your motive,

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or once you've set a little
intention for yourself,

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take the deepest breath
you've taken all day,

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maybe all year,

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and as you exhale, release
the hands to your knees,

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tuck the chin into the chest
and then slowly lift it up.

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Here we go, big inhale,

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squeeze the shoulders up to the ears.

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Pause here, squeeze and
lift, squeeze and lift

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and then exhale, relax the shoulders down.

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Super simple, let's go again.

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Inhale, squeeze and lift,
sit up nice and tall.

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Squeeze, squeeze, squeeze and then exhale,

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shoulders drawn down.

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One last time, squeeze
and lift, get in there

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and then exhale to release, awesome.

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We're gonna send the fingertips forward.

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Spread the fingertips, you can
even wiggle the fingertips.

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A little spirit fingers
here never hurt anyone

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and then you're gonna
plug the shoulders in.

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Move nice and slow as
we take the right arm

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over the left and then
we're gonna use the left

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hand to just guide the right
arm into a stretch here.

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So the tendency is for the
right shoulder to come up.

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See if you can draw the
right shoulder down.

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This is a shape many of us
have encountered before in our

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lives maybe in a gym class or
a simple stretch post-workout.

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But what makes this
different is how you move,

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again your motive, the
feeling behind every movement.

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For me that's what makes yoga unique

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and it's all about being true
to how you feel in the moment.

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It's kind of like picking out an outfit.

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You want to be true to how
you're feeling that day,

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not just put on the red dress, am I right?

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Slowly release, send the fingertips out.

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You can wiggle the fingers.

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Sit up nice and tall and then
left hand's gonna cross over

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this time and you're just
gonna come into a nice stretch,

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again considering

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how you move and how you
exist in this movement.

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We're just like dropping right in.

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And at the very least, again
if it's not quite clicking,

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it's okay to just enjoy the
stretch, this time for yourself,

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off your phone,

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away from your work tasks.

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Drop the left shoulder down,

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just actively engage the left shoulder,

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drop it down, take one more breath

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and then slowly release everything.

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Hands are gonna come now to the side.

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So fingertips are gonna reach
out and then come to the sides

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here and then we'll walk the
fingertips back just a bit.

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Loop the shoulders, lift the chest.

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Big inhale as you lift the
chin up towards the sky.

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Pause here, breathe, just opening
up through the front body.

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Close your eyes for a cycle of breath,

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just notice how you feel

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and then draw the navel in, release.

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Right arm goes over the left
again, give yourself a big hug.

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So if not for love,

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if that's not part of
your motive, then why?

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At least that's what I'm inviting

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us to think about on this journey.

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So give yourself a big hug and
if you can, close your eyes

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and see if you can just
really feel this embrace.

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Start to deepen your breath and again,

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at the very least you're getting

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a nice stretch in the upper back body.

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Then slowly release, fingertips come

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to your side and then walk 'em back.

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Maybe the pinkies come a
little bit closer this time

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as you open up through the
chest in the arm to chest.

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Inhale, lift.

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Legs are heavy here,
heart lifts, chin lifts.

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If the knees are coming up like this,

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dude, you are not alone.

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It took me forever to find this space.

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So accept where you are
today, be kind and then one

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more breath here, everybody
this big power pose as we're

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opening the heart, opening the
mind up for this experience.

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Then slowly release, draw the navel in

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and this time left over over the right

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as to give yourself a big old hug.

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Maybe you really inch
the fingertips in there.

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Heyo, and then close your eyes

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if you can and just try to feel this out.

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Feel this embrace and when we
take the time to really feel

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this embrace, we're sending
a certain signal to the brain

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and of course it's different
for everyone, that signal.

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Inhale

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and exhale to release, awesome.

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Hands are gonna go forward
once again and this

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time we're gonna continue
the journey forward

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as we come all the way
onto hands and knees.

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So moving forward nice and slow.

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So no segmented movement
here, especially for

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those who have practiced
yoga before or a lot,

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see if you can move with a certain ease,

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with intention, with your motive.

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Let your movement reflect
that, the why, why you're here.

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So often we'll set an intention and then

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it doesn't really show up in the movement.

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So that's what we're looking at today.

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Spread the fingertips,
walk the knees underneath

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the hip points, wrists right
underneath the shoulders.

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Then press away from your
yoga mat and check it out.

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We're gonna play with this
a lot during this series.

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So see if you can drop your belly down,

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just kind of drop it and
let it all hang loose

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and then see what you can find

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when I invite us all
to take the front body

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and draw it up to meet the
back body, what happens?

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Navel draws up, lower ribs hug in,

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we broaden through the upper back body,

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we press away from the yoga mat.

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Stay here or curl the toes under.

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Inhale in and exhale, lift
the knees and let them hover.

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So this is a series for beautiful people

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and pets all around the world.

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So explore things that feel good for you

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and omit the things that
don't vibe with your body.

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Take one more breath here, you might

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start to shake and tremble, feel the heat

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and then slowly lower the knees.

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We're gonna bring the
two big toes together.

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Knees go as wide as the yoga
mat and then listen carefully,

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we're gonna inhale, drop
the belly to look forward.

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A little cow pose variation,
claw through the fingertips

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and then exhale, cat pose
variation, round through the spine

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and then send it all the way
back, forehead to the earth.

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Beautiful, claw through
the fingertips, inhale,

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draw a line with your
nose forward up and back,

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drop the belly and then
exhale around through.

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Chin to chest and then all the way back

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and now notice the tendency
to kind of rush through this.

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Totally.

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But we're going a little
deeper here this series.

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So see if you can really slow it down

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and move with intention.

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Easing into your practice,
easing into the year

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with a mindfulness.

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Inhaling to come forward

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and exhaling to round
and send the hips back.

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Now,

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close your eyes or soften
your gaze and start to

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catch the sound of your
breath here as you move.

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Find a little rhythm.

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Find what feels good.

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Great, do one more.

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And the next time your hips
go back, lift the palms.

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Really press into the
fingertips and if you want,

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you can sway gently side to side.

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Start to amp up your breath.

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Now know that your intention,

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your motive for the day lives inside.

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You can give the thinking
mind a break and as we begin

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to move the body, just pay
attention to the feeling.

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Plant the palms, lift the hips up,

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walk the knees back
underneath the hip points

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and here we go with really
conscious placement of the hands.

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Upper arm bones rotate out.

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We're gonna curl the toes
under and here we go,

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the celebratory first
downward dog of our journey.

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I'm such a nerd.

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We're gonna peel the
tailbone up towards the sky.

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So for everyone wherever you
are in your yoga journey,

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think of peeling up to downward dog here.

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Often people think the heels
have to touch the yoga mat

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but they don't, you can quote me on that.

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Bend the knees, lift the hip points,

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the hip creases up high.

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So often we're really focused
on getting those heels down

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but oh my gosh, we're
bypassing all this yummy stuff,

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all this stuff that is true
for our body that we're

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just ignoring because we're
trying to get to the shape.

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So it's no problem if you
want those heels down.

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But I'm here as your friend to

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invite you to look for more.

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To really align with whatever

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sensation is going on in your body today.

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Hopefully you've amped up the breath a bit

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to support you in this pose.

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When you're ready, inhale,
lift the right leg up high.

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No higher than the hip
here, just nice and level.

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Turn all of your right toes down.

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Then take a deep breath
in and then as you exhale,

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shift forward, upper body's
in plank for just a hot second

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and then we'll step the
right foot all the way up.

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Pivot on the back foot,

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take your time here, there's no rush.

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It's not a race, it's not a competition.

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Find your footing and then slowly rise up,

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hands together at the heart.

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♪ And feel that flush of energy ♪

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♪ Money can't buy that ♪

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♪ And that's good because
this series is free ♪

00:14:17.181 --> 00:14:20.014
Okay, so we have warrior one legs.

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What is warrior one?

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But we're gonna bring the palms together.

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Press into the knife
edge of that back foot,

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engage your left inner thigh.

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Then same thing guys,
instead of forcing the hips

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to square towards the
front, and this is not

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just for beginners, this
is really for everyone.

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We're starting this way on purpose.

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Lengthen the tailbone down
and just allow your hips

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to open towards the front
left corner of your mat

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and then notice if
you're like me even here

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trying to press and form to the front.

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Just give yourself a little time

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and space to feel out what needs to

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happen.

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Eventually front knee might
come over that front ankle.

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You want to feel a nice power,
a connect through the legs.

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Once you feel, and you can look down.

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Often I've been inviting
people in my recent

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practices to kind of see
feelingly and not look down.

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You can look down today,
getting that nice foundation

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and then once you feel like you
have it from the waist down,

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let's draw the navel in and up.

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That connection, that
action of hugging front body

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to meet the back body
and then check it out.

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You're just gonna from your center, dudes,

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from here you're gonna
slowly turn to warrior two.

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Hands stay at the heart.

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And then notice what fired
up here, right glute, okay.

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Maybe I needed to adjust my stance a bit.

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Also notice that the
movement initiated from here,

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from the center.

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Breath deep, be patient

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and then stay here or as you're ready,

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send the fingertips out.

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Pull the pinkies back

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and then send your gaze, your focus,

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your drishti out past
your right fingertips.

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Sink down a little lower,

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stay connected to your center, your core.

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Beautiful, then keep the
lower body where it is.

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Keep this connection to center.

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Send the right fingertips
forward and then we're

00:16:49.043 --> 00:16:51.905
gonna draw a big line all
the way up to the sky.

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Pause, take a deep breath
in and then on an exhale,

00:16:55.193 --> 00:16:57.430
maybe you take it back.

00:16:57.430 --> 00:17:00.204
Big stretch here, pull
the right thumb back.

00:17:00.204 --> 00:17:02.121
Inhale, lift your heart

00:17:03.065 --> 00:17:05.275
and then exhale from your center,

00:17:05.275 --> 00:17:06.724
same thing, navel draws in.

00:17:06.724 --> 00:17:08.469
You're gonna cartwheel all the way back.

00:17:08.469 --> 00:17:09.912
Don't jerk yourself around here,

00:17:09.912 --> 00:17:12.316
we jerk ourselves around
plenty off the yoga mat.

00:17:12.316 --> 00:17:14.633
So move with intention here as you pivot

00:17:14.633 --> 00:17:17.778
all the way back to a nice low lunge.

00:17:17.778 --> 00:17:19.715
Inhale to look forward.

00:17:19.715 --> 00:17:23.408
Exhale to plant the palms
and step it to plank.

00:17:23.408 --> 00:17:25.267
Now lower the knees here for half plank

00:17:25.267 --> 00:17:27.258
if you like or press up again,

00:17:27.258 --> 00:17:30.209
that action of hugging front
body to meet back body.

00:17:30.209 --> 00:17:33.715
Reach the heels back, deep
breath in, you've got this

00:17:33.715 --> 00:17:36.215
and then exhale, downward dog.

00:17:42.354 --> 00:17:44.824
Pedal it out again, take stock.

00:17:44.824 --> 00:17:47.267
What's going on in my body today?

00:17:47.267 --> 00:17:51.536
Forget the heels, what
about the rest of your body?

00:17:51.536 --> 00:17:53.869
Claw through the fingertips.

00:17:58.026 --> 00:18:00.859
Listen to the sound of your breath

00:18:03.244 --> 00:18:05.289
and then we'll inhale,
lift the left leg up

00:18:05.289 --> 00:18:08.798
high when you're ready
just about to hip level.

00:18:08.798 --> 00:18:10.955
Then if you're like girl, my
leg doesn't make it that high,

00:18:10.955 --> 00:18:15.349
that's okay, then we'll play
wherever you're at today.

00:18:15.349 --> 00:18:18.030
Turn the left toes down.

00:18:18.030 --> 00:18:21.177
Take a deep breath in and then exhale,

00:18:21.177 --> 00:18:24.233
slowly shift forward,
upper body's in plank,

00:18:24.233 --> 00:18:27.466
light up through your
core and then step it up.

00:18:27.466 --> 00:18:29.383
Pivot on the back foot.

00:18:31.037 --> 00:18:34.719
Bend the front knee, take your time

00:18:34.719 --> 00:18:36.582
and then when you're ready,

00:18:36.582 --> 00:18:39.363
we'll slowly come up, hands at the heart.

00:18:39.363 --> 00:18:40.363
Strong legs.

00:18:42.451 --> 00:18:44.284
So this constant dance

00:18:45.531 --> 00:18:47.058
of opposing forces,

00:18:47.058 --> 00:18:49.920
we talk about it all the
time here on the channel,

00:18:49.920 --> 00:18:51.087
the polarities

00:18:52.125 --> 00:18:56.591
and the invitation here
in truth is to really

00:18:56.591 --> 00:19:01.048
work our way back (chuckles)
to that equilibrium,

00:19:01.048 --> 00:19:04.631
to that balance that
already exists inside.

00:19:05.724 --> 00:19:09.837
Then the catch-22 is it
changes every day, so

00:19:09.837 --> 00:19:13.087
starting from the ground up every time.

00:19:14.271 --> 00:19:16.964
Front knee over front ankle

00:19:16.964 --> 00:19:19.570
and then don't worry about the picture.

00:19:19.570 --> 00:19:21.807
Focus on the sensation,

00:19:21.807 --> 00:19:24.450
just the intention of
front knee over front ankle

00:19:24.450 --> 00:19:26.265
and then pull the left hip crease back,

00:19:26.265 --> 00:19:29.624
fire up through the outer
edge of your right foot.

00:19:29.624 --> 00:19:32.068
Engage the right inner thigh.

00:19:32.068 --> 00:19:35.087
Inhale, lift your sternum to your thumbs.

00:19:35.087 --> 00:19:37.626
Exhale, relax the shoulders down.

00:19:37.626 --> 00:19:40.978
Notice where you feel the sensation.

00:19:40.978 --> 00:19:44.554
Front of the right hip crease, core,

00:19:44.554 --> 00:19:45.887
back body, legs.

00:19:51.313 --> 00:19:54.740
Then activate, draw your navel
in and up and here we go.

00:19:54.740 --> 00:19:57.943
From there we're gonna slowly turn

00:19:57.943 --> 00:19:58.776
from here

00:19:59.862 --> 00:20:00.945
to the right.

00:20:04.182 --> 00:20:07.765
Then maybe the legs
adjust here, maybe not.

00:20:11.571 --> 00:20:14.710
Create length through
the spine, deep breath.

00:20:14.710 --> 00:20:18.123
Press into the knife edge of
that back foot, now stay here

00:20:18.123 --> 00:20:21.752
or when you're ready send the
fingertips out left to right.

00:20:21.752 --> 00:20:24.025
Pull the pinkies back,

00:20:24.025 --> 00:20:28.097
let energy radiate way
beyond the fingertips, guys.

00:20:28.097 --> 00:20:30.054
We are so much more than our bodies.

00:20:30.054 --> 00:20:33.185
I'm just going right there on
day one. I'm sorry, everyone.

00:20:33.185 --> 00:20:35.185
Just kidding, not sorry.

00:20:36.245 --> 00:20:39.912
Navel draws in and up
again, breathing deep.

00:20:41.736 --> 00:20:43.999
So the point is just that
we remind each other,

00:20:43.999 --> 00:20:48.862
and this is for me too
that it doesn't stop here.

00:20:48.862 --> 00:20:51.378
And that's what's so fun about
the 30 days is we can take

00:20:51.378 --> 00:20:55.545
this time to play and use our
imagination and creativity.

00:20:57.335 --> 00:20:58.670
All right.

00:20:58.670 --> 00:21:01.155
Lengthen tailbone down,

00:21:01.155 --> 00:21:04.510
reach left fingertips forward up and back.

00:21:04.510 --> 00:21:07.993
Don't give up, big
stretch up towards the sky

00:21:07.993 --> 00:21:11.743
and then exhale to
continue all the way back.

00:21:13.005 --> 00:21:15.172
Big stretch today, inhale.

00:21:16.437 --> 00:21:19.782
Exhale from your center,
navel draws in and slowly

00:21:19.782 --> 00:21:22.561
with control, guys, we'll
pick up the tempo later,

00:21:22.561 --> 00:21:24.800
nice and slow with control we come

00:21:24.800 --> 00:21:27.031
all the way back to our nice low lunge.

00:21:27.031 --> 00:21:28.771
Pivot on the back foot, inhale,

00:21:28.771 --> 00:21:31.336
open the chest, big
stretch here for the legs.

00:21:31.336 --> 00:21:34.535
Smile and then exhale, plant the palms.

00:21:34.535 --> 00:21:36.535
Step the left toes back.

00:21:37.429 --> 00:21:38.346
Plank pose.

00:21:39.416 --> 00:21:42.065
Lower the knees at any time for half plank

00:21:42.065 --> 00:21:44.097
and both variations really draw

00:21:44.097 --> 00:21:47.430
the front body up to meet the back body.

00:21:48.726 --> 00:21:51.175
Now inhale in, out with the old,

00:21:51.175 --> 00:21:56.008
in with the new and exhale,
lion's breath, tongue out.

00:21:56.008 --> 00:21:58.896
Two more, you got this, inhale.

00:21:58.896 --> 00:22:02.156
Exhale, lion's breath, tongue out.

00:22:02.156 --> 00:22:05.491
Last one, you got it,
inhale, look forward.

00:22:05.491 --> 00:22:07.324
Exhale, lion's breath.

00:22:08.528 --> 00:22:10.885
Slowly lower the knees.

00:22:10.885 --> 00:22:13.135
Shift your legs to one side

00:22:14.825 --> 00:22:16.241
and come back

00:22:16.241 --> 00:22:17.688
to

00:22:17.688 --> 00:22:18.521
your seat.

00:22:21.208 --> 00:22:25.125
So whatever leg that is
crossing in front here,

00:22:26.846 --> 00:22:29.946
take that leg and bring it in.

00:22:29.946 --> 00:22:32.809
So switch the cross of your legs.

00:22:32.809 --> 00:22:35.743
Notice how it feels funky and weird.

00:22:35.743 --> 00:22:37.774
So there are gonna be
moments along this journey

00:22:37.774 --> 00:22:41.094
that feel funky and weird and
just want to thank you with

00:22:41.094 --> 00:22:45.529
all my heart and soul for
saying yes to the exploration

00:22:45.529 --> 00:22:46.362
and

00:22:47.469 --> 00:22:48.719
you're my hero.

00:22:52.523 --> 00:22:55.575
Take a moment to sit up
nice and tall and start

00:22:55.575 --> 00:22:59.742
to control your breath from
those crazy lion's breaths.

00:23:04.730 --> 00:23:09.442
Allow the hands to rest gently
on the thighs or the knees.

00:23:09.442 --> 00:23:13.442
Just take a minute again
to notice how you feel.

00:23:19.142 --> 00:23:22.642
Trust that it's all there, it's all inside

00:23:24.311 --> 00:23:27.271
and what this journey
is going to do or invite

00:23:27.271 --> 00:23:31.021
you to do is to uncover
what's already there.

00:23:35.144 --> 00:23:36.227
An unveiling.

00:23:40.681 --> 00:23:44.848
We'll gently bring the
hands together at the heart.

00:23:46.938 --> 00:23:50.938
Sit up nice and tall,
fully embodying the shape.

00:23:54.347 --> 00:23:55.180
Sweet.

00:23:56.474 --> 00:24:00.641
Gently bat your eyelashes
open, day one in the books.

00:24:02.934 --> 00:24:05.517
So honoring the teacher within.

00:24:06.926 --> 00:24:09.537
Our true motive, our
reason for being here,

00:24:09.537 --> 00:24:13.270
which by the way you don't have to know.

00:24:13.270 --> 00:24:15.419
Honoring that inner
wisdom, we're gonna bring

00:24:15.419 --> 00:24:19.416
the thumbs up to the third
eye today or the brow bone.

00:24:19.416 --> 00:24:21.416
This place of intuition.

00:24:24.414 --> 00:24:28.497
From here we'll take one
last breath in together.

00:24:29.714 --> 00:24:31.367
Then exhale

00:24:31.367 --> 00:24:32.200
to bow.

00:24:36.512 --> 00:24:37.345
Namaste.

00:24:39.307 --> 00:24:42.724
(relaxed ensemble music)