- Hey everyone, 
and welcome to True,

your 30 day yoga journey.

Today is day 14, and we're
gonna slow it down

and listen.

Let's get started.

(light music)

Okay, my darling friends, 
let's begin today seated,

and I highly recommend, 
for today's practice, sitting

on a towel or blankets, so if
you have to pause the video

and grab that, go ahead and
do it, and if you're like,

"No, I'm good, girl," 
that's fine as well,

but it's nice to 
have a little lift today

because we're going to be...

Yeah, we're gonna be still.

We're gonna be listening

to what's going on inside 
through certain stretches,

but kind of zooming out.

The idea is that if 
we have this relationship

to listening to our 
guts, to our intuition,

to the body, of course, 
and to the heart,

then we're doing everything

that we could 
possibly do, just by listening.

A lot of times, we don't 
even have that relationship,

and then we get into a 
place where we're like,

"I don't know 
what to do." (laughs)

And it's a little bit 
difficult to start from zero.

So, to summarize that, 
I think time on the mat

is time well spent, 
because it's time

that you get to 
practice listening.

Which might seem kind of obvious

to some people, but maybe not.

If you're here 
for the, you know,

which we've been 
working the last couple days,

we're gonna take a break,

just give the 
shoulders and the arms

a little bit of a rest.

And then we'll all hit 
it back strong tomorrow,

for day 15.

So let's begin, 
seated nice and tall,

hopefully, by now, 
you've set up on something.

And allow your hands 
to just rest wherever they

naturally feel right 
today, based on your body

and the temperature.

And then you're gonna 
tuck the chin just slightly,

lengthen through 
the back of the neck.

Sit up nice and tall so that

the energy that runs 
up and down the spine,

and this isn't 
just yoga stuff, this is

cross-cultural 
understanding, now,

even now, in science 
too, studying the energy

that runs throughout the body

and how it has 
these center points

that run up and down the spine,

where nerves meet, 
however you wanna look at it.

So when we invite each 
other to sit up tall here

in the practice, we're 
really creating an opening,

an invitation, 
for the energy to flow

with more ease, and when 
the energy is able to flow

with more ease 
and not get stuck,

think of it as plumbing,

then all systems 
are able to unite

and listen to each other.

When things are 
closed off or blocked,

it becomes very hard to 
understand what the body

is saying, what your 
guts are telling you.

So begin to notice your breath

and just slow everything down,

especially if you're 
squeezing in this practice today

because you don't wanna miss it.

We're gonna slow down, and
that can be really challenging

for many, me included,

because without the 
practice of slowing down,

we also are not able 
to even pay attention

to what the body or the heart

or your guts are 
trying to tell you.

We just kind of 
do what we're told,

take the prescription,
I don't mean medicine,

I just mean the prescribed yoga,

or whatever it is, and go.

So let's slow it down today,

this'll be a nice little rest
day for your body as well.

Continuing to 
gently deepen your breath.

And then start to get a 
little more mindful through

the neck and the shoulders, so
maybe you relax the shoulders

down and actively 
lift your chest up,

maybe you take 
this opportunity to

find soft, easy 
movement through the head

and the neck, as 
we've been doing.

And definitely, as you slow down

and just arrive 
here in the moment,

notice where you mind is going,

where your thoughts are going.

And then acknowledge 
whatever's going on,

and let's start to amp 
up the sound of the breath

to anchor the 
mind and give ourselves

really something 
that we can return to

in this mindfulness practice, 
so take a deep breath

in through your nose,

and really listen as you 
elongate the breath, out.

Maybe tapping into a little
Ujjayi breath here, continue.

(breathes deeply)

Notice if you 
feel a change, already,

in your body or in 
your mind just by breathing

more fully and slowly.

(breathes deeply)

Great, then try to keep 
up with this ocean sound,

this victorious breath, 
this Ujjayi breath,

as you bring your feet together,

and it should feel really good,

if you're on a 
towel or a blanket,

to kind of rock 
the pelvis forward

and you feel this kind of 
yummy stretch in the groin

and the inner 
thighs and in the hips.

And then, instead of 
clasping the toes today,

we're gonna grab the 
ankles, loop the shoulders,

and now find that 
steady breathing again here.

Cobbler's Pose.
(breathes deeply)

And notice how 
this Ujjayi breath,

or this long, 
audible, controlled breath,

can shift your 
mood and the way you sit

and support yourself, 
so maybe you sit up

a little bit taller, maybe
you relax the shoulders down,

continue to do that, maybe you

lift up from the pelvic floor.

Maybe you forgive 
something that you

made a mistake on, 
people make mistakes.

Or maybe you 
forgive someone else.

You know me, guys, just 
keeping all the options open.

Maybe you take a cue 
from our soften practice

and find a nice, 
easy sway side to side.

Awesome, take a deep breath in,

continue (breathes deeply).

And use your exhale to release,
knees are gonna come together,

and my knees come together.

If your knees don't 
come together, that's fine,

they can come here, you 
can stay hip width apart.

Love your body, 
be kind with your thoughts,

and take a deep breath in, 
you're gonna come here,

just kind of hug 
the knees in and,

what we're wanting to do is

challenge ourselves to lift up

a little bit from 
the base of the spine

and then, one of my 
favorite, favorite poses,

inhale in, exhale, soft rounding

of your sweet spine forward

so you might just be here,

and then notice what 
the shape feels like.

Or maybe you 
come all the way in.

Close your eyes, 
and again, return

to the sound of the breath.

Feel the breath as it 
stretches your upper back body,

your middle back body, 
and your lower back body.

(breathes deeply)

Notice where you might 
be gripping or holding,

and if you're like, "Aw man, 
I have so much energy,

"I'm bummed, day 14 
turned out to be a chill one."

Dude, you have to trust me
that this is a valuable time,

that your are going 
to get strong and trim

and toned and 
have all this energy

to succeed and do all 
the things you wanna do

if you take this time 
to also find this rasa,

to find this 
flavor, and to listen

a little more 
closely, and have that

conversation already going.

And if you're like, 
"Adriene, you crazy."

Then, man, enjoy this 
amazing stretch for your back

as you breathe, 
your neck, the shoulders,

great for your posture.

Great, let's inhale 
in together, here we go,

inhale (breathes deeply) 
and exhale,

then carve a line with the nose

and slowly sit 
back up, fabulous.

Now, we're gonna go 
for Janu Sirsasana next,

so keep your towel, or blanket,

and you're gonna 
ascend the legs out wide

in front of you.

Benji, I'm gonna share 
the stage with you today,

you can stay.

Sit up nice and tall.

And we're gonna start by 
bringing the left heel in,

and you can measure 
it about fist width apart

from your inner thigh, 
if that's helpful,

if you like to be precise,

otherwise you 
can just hug it in.

And then even if 
you're pretty flexible,

it's nice to have 
the lift, rather, of the

towel or blanket.

Then, you're gonna use your dog

to really press up 
against your, I'm just kidding,

but you're gonna 
flex the sole of your

foot, so send your 
toes up towards the sky,

right foot, and then inhale,

send the fingertips 
behind the ears,

so you're trying to 
get the shoulders and arms

and waist in the same line here,

so this is a great 
practice for things like

handstand and stuff like that,

so we're not lifting here, but
we're coming at it from here,

inhale, reach up high,

navel draws in and up 
from our center practice,

and then here we go, 
we're gonna go

all the way over 
towards the right leg,

right shin, right toes, now,

you might just be here, 
chillin' like a villain.

Slowing down the breath,
listening, listening, listening.

Maybe you cradle the calf,

maybe in time, you're 
able to come to interlace

that around the sole 
of the foot. (laughs)

Sorry.

So I'm gonna stop talking,

and I'd like for 
you to close your eyes

and just really listen 
to the sound of your breath,

nice and steady, 
see if you can create

that ocean sound.

And don't you pause this video

and don't you quit, 
you're doing so great.

Do you know how incredible,

do you know how 
many yoga teachers

don't show up on 
their yoga mat every day

for 30 days at home, that don't
have a home yoga practice?

Trust that what 
you're doing is valuable.

I genuinely believe it 
with all my heart and soul,

that's why I do this every year.

(breathes deeply)

Thank you for sharing 
your time and practice with me

and for listening to me, and

I listen to you as well, and
that's why we're here again.

Your right knee can be bent

as generously as 
you need it here.

We're gonna take about five
more cycles of breath here,

so you can really 
listen, and just listen

to whatever 
thoughts are coming up,

listen to the 
sound of your breath,

listen to things that are 
going on in the other room,

just listen. (breathes deeply)

And then slowly 
begin to release,

and we'll bring 
the right heel in,

soles of the feet kiss 
together, Cobbler's Pose.

Close your eyes and 
notice if you feel a difference

from the right side of your body

and the left side of your body.

And then you can keep 
the right heel in this time

and send the left leg out long,

find your measurement, 
get situated,

and then find places 
to anchor down here,

so kind of these 
heavy muscles of the legs,

they dull down, we lift 
up from the pelvic floor,

we can use our center practice

to find that drawing in, 
and then here we go.

Send the 
fingertips behind the ears

to rise up, reach up, 
take a couple breaths here

to notice, okay, okay, 
my shoulders are really

going through a process.

Inhale, exhale, turn your center

over towards your left leg
and check it out on this side.

Breathe deep.

(breathes deeply)

And we will 
begin to listen, again,

to the sound of the 
breath, to any thoughts

that are coming up,

just pay attention.

And for me, it really helps to,

just a softening of the gaze,

or go ahead and close your eyes.

Notice, when you 
feel uncomfortable,

how you want to, 
maybe, come out of the pose or

jerk into a certain 
reaction and see if,

mindfully, you can lean in

and perhaps allow something

to unravel or unfold that

maybe wouldn't 
have had the chance

if you had run away.

Five more cycles 
of breath, you got it.

Lean in.

(breathes deeply)

Then slowly begin to 
unravel, awesome work.

And you'll bring 
that left foot up,

once again, Cobbler's Pose.

Clasp the ankles, 
sit up nice and tall,

and notice how you feel,

lean back, lift your heart,

and if your lower back 
is feeling fussy at all,

think about drawing your
tailbone in just a hair here.

Sweet, now from 
here, we're gonna

have just a 
little bit of fun today,

so we're gonna slide off,

not that this hasn't been fun,

but we want the variety in
this type of journey, right?

Every day is 
different, so if we're not

used to kind of 
approaching the yoga mat

that way, what good, 
what good does it do us?

Okay, so come off your towel,

or your blanket, if you have it,

and you're gonna 
come on to the bum,

so you can feel the 
sits bones on the Earth.

And then we're actually 
gonna bring the hands

between the legs here, and
then you're gonna bring your

hands or wrists 
underneath the calves,

and then here we go, 
we're doing this,

get ready, Benji, 
we're gonna slowly connect

to your center, 
all the awesome stuff

you've been working on, 
and you're gonna lean back

and maybe lift the toes.

Maybe they kiss together, 
or maybe they cross, fancy.

And then maybe 
you bring the hands

into a gentle fist,

and lift up from 
the armpit chest.

Now, if you're like, "Whoa,"

no problem, because 
I've been here a lot.

I've been working on 
my center work for a lot

of my life.

But, I'm still gonna 
invite you, all of us,

to try to find a stillness here,

a serenity, as you 
listen to the sound

of your breath and your body,

lengthening 
tailbone down and lifting up

so we're not just collapsing
into the small of the back

but you're really creating 
a little rebound effect,

which we've practiced together.

Lift your chest, 
lift the armpit chest.

And then lift the shins, 
uncross if they're crossed,

and cross the other way.

Breathe, breathe, breathe.

Nice, and 
inhale, lift the shins,

lift your armpit chest, 
lift your heart,

and exhale, uncross, slowly
bring the soles of the feet

to the Earth, 
then, listen carefully,

you're gonna bring the knees in,

keep the feet hip width apart.

Left hand's gonna go 
to the mat behind you,

right hand's gonna grab the
outer edge of your right foot.

Then to start, we're 
just gonna send the sole

of our right foot forward,

and a lot of us 
have done this before,

just kind of pulling back

a bow and arrow, a bit, here,

opening through that hip.

Okay, now we're gonna inhale,

see if we might 
want a little extension,

if not, that's okay, 
extension, extension, extension.

And then bringing the bend back.

Left hand now comes 
to take the right foot,

right hand comes behind, 
and then everyone's

gonna love this one, 
little massage for the glute,

the hip, the piriformis, 
all these wonderful muscles

that you've been activating,
this is gonna feel awesome,

you're gonna 
lean back, way back,

keep listening, and then maybe
come onto the forearm here,

and then you're 
gonna use this left hand

to guide the right foot 
to find a nice massage

on the top of your right glute,

on the outer hip, aw yeah.

The piriformis 
should feel amazing,

and you can really go 
to town here (laughs).

And this is why you 
get all the way to day 30,

because you never know

what you're gonna get.

Everyone's 
thinking it's all the same,

it's the 30 days of True,
it's like a box of chocolates.

Okay, then 
we're gonna come back,

and I'll guide you 
through that same little dance

on the other side, 
so come on back to center,

plant the feet, first 
the right hand goes back,

little kick stand,

and then grab the 
outer edge of your left foot,

go ahead and kick that foot up,

and then we're gonna play here,

we're gonna use this 
later, so this is just great,

just checking out 
the mobility here.

And you can stay here, or
maybe you work with extension,

everyone's working 
with their heart lifted,

lower back supported 
by rooting to rise here,

(whistles) beautiful.

And then right hand's 
gonna come to the left foot,

left hand will now come behind,

and here's the yummy part,

we're gonna lean back, I like
to come to the forearm here

so I can really get 
on the muscle there,

and you're just gonna 
go for a little ride here.

Keep breathing, 
should feel amazing,

should feel really, really good.

Just massaging that 
muscle, and if you're,

I don't think you are, 
but if you are stuck

in your head right now, 
get out of your head

♪ and get into my car. ♪

No, get into your body, 
listen, listen, listen.

Sweet, and then when 
you feel satisfied here,

go ahead and 
release your left foot

but then stay down here, 
grab your blanket,

or your towel, 
as a little pilla',

as we say here in Texas,

and then come on 
down to your pillow.

It just so 
happens I have a little

breathing bolster here,

so I'm gonna use it.

And you're gonna 
come to lie on your back,

and we're gonna bring 
your left hand, gently,

to rest on your heart, 
and your right hand

to rest gently on your belly.

And I'd like for you to 
relax the weight of your body

as best you can,

completely and 
fully into the earth,

and then we'll close the eyes

and we'll just begin 
to listen to these two

deep center points of 
listening where your hands are.

Feel the warmth on 
your lower belly, your guts,

and of course, your heart.

This would be a good 
practice to return to

when you feel like 
you don't know what to do.

Trust that the 
answers are inside,

the advice that you 
are seeking is inside.

Nice work today, thank you for
saying yes and for listening.

Tomorrow will be day 15, 
our halfway point.

And I believe 
it will be awesome.

But for now, reside here, 
present, with your breath,

knowing that

what you seek,

you already have.

Killing it, love you 
guys, see you tomorrow.

Palms come together, 
as you're ready,

and we acknowledge 
each other as one.

Namaste.

(light music)