WEBVTT

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- Hey everyone, 
and welcome to True,

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your 30 day yoga journey.

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

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and listen.

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Let's get started.

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(light music)

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

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

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

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

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

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but it's nice to 
have a little lift today

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because we're going to be...

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Yeah, we're gonna be still.

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We're gonna be listening

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to what's going on inside 
through certain stretches,

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but kind of zooming out.

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The idea is that if 
we have this relationship

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to listening to our 
guts, to our intuition,

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

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then we're doing everything

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that we could 
possibly do, just by listening.

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

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

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

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

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

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is time well spent, 
because it's time

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that you get to 
practice listening.

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Which might seem kind of obvious

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to some people, but maybe not.

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If you're here 
for the, you know,

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which we've been 
working the last couple days,

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we're gonna take a break,

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just give the 
shoulders and the arms

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a little bit of a rest.

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

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for day 15.

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So let's begin, 
seated nice and tall,

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

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And allow your hands 
to just rest wherever they

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naturally feel right 
today, based on your body

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and the temperature.

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

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lengthen through 
the back of the neck.

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Sit up nice and tall so that

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the energy that runs 
up and down the spine,

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and this isn't 
just yoga stuff, this is

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cross-cultural 
understanding, now,

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even now, in science 
too, studying the energy

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that runs throughout the body

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and how it has 
these center points

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that run up and down the spine,

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where nerves meet, 
however you wanna look at it.

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So when we invite each 
other to sit up tall here

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

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an invitation, 
for the energy to flow

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

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with more ease 
and not get stuck,

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think of it as plumbing,

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then all systems 
are able to unite

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and listen to each other.

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When things are 
closed off or blocked,

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it becomes very hard to 
understand what the body

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is saying, what your 
guts are telling you.

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So begin to notice your breath

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and just slow everything down,

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especially if you're 
squeezing in this practice today

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because you don't wanna miss it.

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

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for many, me included,

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because without the 
practice of slowing down,

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we also are not able 
to even pay attention

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to what the body or the heart

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or your guts are 
trying to tell you.

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We just kind of 
do what we're told,

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take the prescription,
I don't mean medicine,

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I just mean the prescribed yoga,

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or whatever it is, and go.

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So let's slow it down today,

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

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Continuing to 
gently deepen your breath.

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And then start to get a 
little more mindful through

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

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down and actively 
lift your chest up,

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maybe you take 
this opportunity to

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find soft, easy 
movement through the head

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and the neck, as 
we've been doing.

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And definitely, as you slow down

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and just arrive 
here in the moment,

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notice where you mind is going,

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where your thoughts are going.

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And then acknowledge 
whatever's going on,

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

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to anchor the 
mind and give ourselves

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really something 
that we can return to

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in this mindfulness practice, 
so take a deep breath

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in through your nose,

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and really listen as you 
elongate the breath, out.

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Maybe tapping into a little
Ujjayi breath here, continue.

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(breathes deeply)

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Notice if you 
feel a change, already,

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in your body or in 
your mind just by breathing

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more fully and slowly.

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(breathes deeply)

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

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this victorious breath, 
this Ujjayi breath,

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as you bring your feet together,

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and it should feel really good,

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if you're on a 
towel or a blanket,

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to kind of rock 
the pelvis forward

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and you feel this kind of 
yummy stretch in the groin

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and the inner 
thighs and in the hips.

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And then, instead of 
clasping the toes today,

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

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and now find that 
steady breathing again here.

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Cobbler's Pose.
(breathes deeply)

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And notice how 
this Ujjayi breath,

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or this long, 
audible, controlled breath,

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can shift your 
mood and the way you sit

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and support yourself, 
so maybe you sit up

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

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continue to do that, maybe you

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lift up from the pelvic floor.

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Maybe you forgive 
something that you

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made a mistake on, 
people make mistakes.

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Or maybe you 
forgive someone else.

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

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Maybe you take a cue 
from our soften practice

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and find a nice, 
easy sway side to side.

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Awesome, take a deep breath in,

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continue (breathes deeply).

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

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and my knees come together.

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

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

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Love your body, 
be kind with your thoughts,

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

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just kind of hug 
the knees in and,

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what we're wanting to do is

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challenge ourselves to lift up

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a little bit from 
the base of the spine

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and then, one of my 
favorite, favorite poses,

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inhale in, exhale, soft rounding

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of your sweet spine forward

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so you might just be here,

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and then notice what 
the shape feels like.

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Or maybe you 
come all the way in.

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Close your eyes, 
and again, return

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to the sound of the breath.

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Feel the breath as it 
stretches your upper back body,

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your middle back body, 
and your lower back body.

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(breathes deeply)

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Notice where you might 
be gripping or holding,

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

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

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

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that your are going 
to get strong and trim

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and toned and 
have all this energy

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to succeed and do all 
the things you wanna do

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if you take this time 
to also find this rasa,

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to find this 
flavor, and to listen

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a little more 
closely, and have that

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conversation already going.

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

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Then, man, enjoy this 
amazing stretch for your back

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as you breathe, 
your neck, the shoulders,

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great for your posture.

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

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inhale (breathes deeply) 
and exhale,

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then carve a line with the nose

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and slowly sit 
back up, fabulous.

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

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so keep your towel, or blanket,

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and you're gonna 
ascend the legs out wide

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in front of you.

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

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you can stay.

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Sit up nice and tall.

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

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and you can measure 
it about fist width apart

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from your inner thigh, 
if that's helpful,

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if you like to be precise,

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otherwise you 
can just hug it in.

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And then even if 
you're pretty flexible,

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

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towel or blanket.

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Then, you're gonna use your dog

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

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but you're gonna 
flex the sole of your

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foot, so send your 
toes up towards the sky,

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right foot, and then inhale,

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send the fingertips 
behind the ears,

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so you're trying to 
get the shoulders and arms

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and waist in the same line here,

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so this is a great 
practice for things like

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handstand and stuff like that,

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

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inhale, reach up high,

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navel draws in and up 
from our center practice,

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and then here we go, 
we're gonna go

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all the way over 
towards the right leg,

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right shin, right toes, now,

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

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Slowing down the breath,
listening, listening, listening.

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Maybe you cradle the calf,

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

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that around the sole 
of the foot. (laughs)

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Sorry.

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So I'm gonna stop talking,

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and I'd like for 
you to close your eyes

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and just really listen 
to the sound of your breath,

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nice and steady, 
see if you can create

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that ocean sound.

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And don't you pause this video

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

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Do you know how incredible,

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do you know how 
many yoga teachers

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don't show up on 
their yoga mat every day

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

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Trust that what 
you're doing is valuable.

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I genuinely believe it 
with all my heart and soul,

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that's why I do this every year.

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(breathes deeply)

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Thank you for sharing 
your time and practice with me

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and for listening to me, and

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

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Your right knee can be bent

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as generously as 
you need it here.

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

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so you can really 
listen, and just listen

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to whatever 
thoughts are coming up,

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listen to the 
sound of your breath,

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

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just listen. (breathes deeply)

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And then slowly 
begin to release,

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and we'll bring 
the right heel in,

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

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Close your eyes and 
notice if you feel a difference

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from the right side of your body

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and the left side of your body.

00:14:29.902 --> 00:14:31.904
And then you can keep 
the right heel in this time

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and send the left leg out long,

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find your measurement, 
get situated,

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and then find places 
to anchor down here,

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so kind of these 
heavy muscles of the legs,

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

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we can use our center practice

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

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Send the 
fingertips behind the ears

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

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to notice, okay, okay, 
my shoulders are really

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going through a process.

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Inhale, exhale, turn your center

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

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Breathe deep.

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(breathes deeply)

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And we will 
begin to listen, again,

00:15:27.760 --> 00:15:29.662
to the sound of the 
breath, to any thoughts

00:15:29.662 --> 00:15:31.798
that are coming up,

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just pay attention.

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And for me, it really helps to,

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just a softening of the gaze,

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or go ahead and close your eyes.

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Notice, when you 
feel uncomfortable,

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

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jerk into a certain 
reaction and see if,

00:16:13.773 --> 00:16:15.875
mindfully, you can lean in

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and perhaps allow something

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to unravel or unfold that

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maybe wouldn't 
have had the chance

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if you had run away.

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Five more cycles 
of breath, you got it.

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Lean in.

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(breathes deeply)

00:17:11.030 --> 00:17:14.767
Then slowly begin to 
unravel, awesome work.

00:17:14.767 --> 00:17:16.502
And you'll bring 
that left foot up,

00:17:16.502 --> 00:17:19.137
once again, Cobbler's Pose.

00:17:19.137 --> 00:17:22.308
Clasp the ankles, 
sit up nice and tall,

00:17:22.308 --> 00:17:23.675
and notice how you feel,

00:17:23.675 --> 00:17:25.678
lean back, lift your heart,

00:17:31.584 --> 00:17:33.986
and if your lower back 
is feeling fussy at all,

00:17:33.986 --> 00:17:36.889
think about drawing your
tailbone in just a hair here.

00:17:49.602 --> 00:17:52.939
Sweet, now from 
here, we're gonna

00:17:52.939 --> 00:17:54.307
have just a 
little bit of fun today,

00:17:54.307 --> 00:17:55.808
so we're gonna slide off,

00:17:55.808 --> 00:17:57.410
not that this hasn't been fun,

00:17:59.679 --> 00:18:02.348
but we want the variety in
this type of journey, right?

00:18:02.348 --> 00:18:04.717
Every day is 
different, so if we're not

00:18:04.717 --> 00:18:08.533
used to kind of 
approaching the yoga mat

00:18:08.533 --> 00:18:11.958
that way, what good, 
what good does it do us?

00:18:11.958 --> 00:18:14.226
Okay, so come off your towel,

00:18:14.226 --> 00:18:16.168
or your blanket, if you have it,

00:18:16.168 --> 00:18:17.763
and you're gonna 
come on to the bum,

00:18:17.763 --> 00:18:20.366
so you can feel the 
sits bones on the Earth.

00:18:20.366 --> 00:18:22.568
And then we're actually 
gonna bring the hands

00:18:22.568 --> 00:18:27.206
between the legs here, and
then you're gonna bring your

00:18:27.206 --> 00:18:30.109
hands or wrists 
underneath the calves,

00:18:30.109 --> 00:18:32.445
and then here we go, 
we're doing this,

00:18:32.445 --> 00:18:35.081
get ready, Benji, 
we're gonna slowly connect

00:18:35.081 --> 00:18:36.382
to your center, 
all the awesome stuff

00:18:36.382 --> 00:18:37.950
you've been working on, 
and you're gonna lean back

00:18:37.950 --> 00:18:40.086
and maybe lift the toes.

00:18:40.086 --> 00:18:44.223
Maybe they kiss together, 
or maybe they cross, fancy.

00:18:46.659 --> 00:18:49.328
And then maybe 
you bring the hands

00:18:49.328 --> 00:18:51.263
into a gentle fist,

00:18:55.258 --> 00:18:57.370
and lift up from 
the armpit chest.

00:18:59.338 --> 00:19:01.807
Now, if you're like, "Whoa,"

00:19:01.807 --> 00:19:04.110
no problem, because 
I've been here a lot.

00:19:04.110 --> 00:19:06.545
I've been working on 
my center work for a lot

00:19:06.545 --> 00:19:08.514
of my life.

00:19:12.718 --> 00:19:15.054
But, I'm still gonna 
invite you, all of us,

00:19:15.054 --> 00:19:17.957
to try to find a stillness here,

00:19:17.957 --> 00:19:20.326
a serenity, as you 
listen to the sound

00:19:20.326 --> 00:19:22.061
of your breath and your body,

00:19:27.099 --> 00:19:29.635
lengthening 
tailbone down and lifting up

00:19:29.635 --> 00:19:31.704
so we're not just collapsing
into the small of the back

00:19:31.704 --> 00:19:33.906
but you're really creating 
a little rebound effect,

00:19:33.906 --> 00:19:35.975
which we've practiced together.

00:19:36.976 --> 00:19:39.412
Lift your chest, 
lift the armpit chest.

00:19:41.614 --> 00:19:44.850
And then lift the shins, 
uncross if they're crossed,

00:19:44.850 --> 00:19:46.318
and cross the other way.

00:19:49.221 --> 00:19:50.790
Breathe, breathe, breathe.

00:20:03.235 --> 00:20:04.904
Nice, and 
inhale, lift the shins,

00:20:04.904 --> 00:20:06.972
lift your armpit chest, 
lift your heart,

00:20:08.641 --> 00:20:12.411
and exhale, uncross, slowly
bring the soles of the feet

00:20:12.411 --> 00:20:14.547
to the Earth, 
then, listen carefully,

00:20:14.547 --> 00:20:15.714
you're gonna bring the knees in,

00:20:15.714 --> 00:20:17.149
keep the feet hip width apart.

00:20:17.149 --> 00:20:21.210
Left hand's gonna go 
to the mat behind you,

00:20:21.210 --> 00:20:24.523
right hand's gonna grab the
outer edge of your right foot.

00:20:27.026 --> 00:20:28.928
Then to start, we're 
just gonna send the sole

00:20:28.928 --> 00:20:30.196
of our right foot forward,

00:20:30.196 --> 00:20:31.664
and a lot of us 
have done this before,

00:20:31.664 --> 00:20:34.500
just kind of pulling back

00:20:34.500 --> 00:20:37.203
a bow and arrow, a bit, here,

00:20:37.203 --> 00:20:38.437
opening through that hip.

00:20:43.976 --> 00:20:45.411
Okay, now we're gonna inhale,

00:20:45.411 --> 00:20:47.580
see if we might 
want a little extension,

00:20:47.580 --> 00:20:51.117
if not, that's okay, 
extension, extension, extension.

00:20:55.521 --> 00:20:58.424
And then bringing the bend back.

00:20:58.424 --> 00:21:01.994
Left hand now comes 
to take the right foot,

00:21:01.994 --> 00:21:04.396
right hand comes behind, 
and then everyone's

00:21:04.396 --> 00:21:07.099
gonna love this one, 
little massage for the glute,

00:21:07.099 --> 00:21:09.468
the hip, the piriformis, 
all these wonderful muscles

00:21:09.468 --> 00:21:12.071
that you've been activating,
this is gonna feel awesome,

00:21:12.071 --> 00:21:14.406
you're gonna 
lean back, way back,

00:21:14.406 --> 00:21:16.976
keep listening, and then maybe
come onto the forearm here,

00:21:16.976 --> 00:21:18.944
and then you're 
gonna use this left hand

00:21:18.944 --> 00:21:21.477
to guide the right foot 
to find a nice massage

00:21:21.477 --> 00:21:24.116
on the top of your right glute,

00:21:24.116 --> 00:21:27.186
on the outer hip, aw yeah.

00:21:28.654 --> 00:21:30.756
The piriformis 
should feel amazing,

00:21:30.756 --> 00:21:33.125
and you can really go 
to town here (laughs).

00:21:40.065 --> 00:21:42.701
And this is why you 
get all the way to day 30,

00:21:42.701 --> 00:21:44.737
because you never know

00:21:46.205 --> 00:21:47.706
what you're gonna get.

00:21:53.812 --> 00:21:55.714
Everyone's 
thinking it's all the same,

00:21:55.714 --> 00:21:59.385
it's the 30 days of True,
it's like a box of chocolates.

00:22:01.820 --> 00:22:03.489
Okay, then 
we're gonna come back,

00:22:03.489 --> 00:22:05.491
and I'll guide you 
through that same little dance

00:22:05.491 --> 00:22:08.561
on the other side, 
so come on back to center,

00:22:08.561 --> 00:22:11.363
plant the feet, first 
the right hand goes back,

00:22:11.363 --> 00:22:14.212
little kick stand,

00:22:14.212 --> 00:22:16.569
and then grab the 
outer edge of your left foot,

00:22:16.569 --> 00:22:17.670
go ahead and kick that foot up,

00:22:17.670 --> 00:22:19.004
and then we're gonna play here,

00:22:19.004 --> 00:22:21.006
we're gonna use this 
later, so this is just great,

00:22:21.006 --> 00:22:23.209
just checking out 
the mobility here.

00:22:25.188 --> 00:22:29.048
And you can stay here, or
maybe you work with extension,

00:22:33.419 --> 00:22:35.888
everyone's working 
with their heart lifted,

00:22:35.888 --> 00:22:39.959
lower back supported 
by rooting to rise here,

00:22:41.267 --> 00:22:43.195
(whistles) beautiful.

00:22:44.063 --> 00:22:47.833
And then right hand's 
gonna come to the left foot,

00:22:47.833 --> 00:22:49.602
left hand will now come behind,

00:22:49.602 --> 00:22:51.816
and here's the yummy part,

00:22:51.816 --> 00:22:54.874
we're gonna lean back, I like
to come to the forearm here

00:22:54.874 --> 00:22:59.778
so I can really get 
on the muscle there,

00:22:59.778 --> 00:23:02.181
and you're just gonna 
go for a little ride here.

00:23:03.849 --> 00:23:06.018
Keep breathing, 
should feel amazing,

00:23:06.018 --> 00:23:07.653
should feel really, really good.

00:23:08.754 --> 00:23:13.325
Just massaging that 
muscle, and if you're,

00:23:13.325 --> 00:23:15.494
I don't think you are, 
but if you are stuck

00:23:15.494 --> 00:23:17.363
in your head right now, 
get out of your head

00:23:17.363 --> 00:23:20.599
♪ and get into my car. ♪

00:23:21.533 --> 00:23:24.203
No, get into your body, 
listen, listen, listen.

00:23:29.575 --> 00:23:32.177
Sweet, and then when 
you feel satisfied here,

00:23:32.177 --> 00:23:35.114
go ahead and 
release your left foot

00:23:35.114 --> 00:23:39.558
but then stay down here, 
grab your blanket,

00:23:39.558 --> 00:23:41.987
or your towel, 
as a little pilla',

00:23:43.422 --> 00:23:45.491
as we say here in Texas,

00:23:48.001 --> 00:23:51.563
and then come on 
down to your pillow.

00:23:51.563 --> 00:23:53.565
It just so 
happens I have a little

00:23:53.565 --> 00:23:56.135
breathing bolster here,

00:23:56.135 --> 00:23:57.836
so I'm gonna use it.

00:24:03.179 --> 00:24:05.244
And you're gonna 
come to lie on your back,

00:24:05.244 --> 00:24:07.639
and we're gonna bring 
your left hand, gently,

00:24:07.639 --> 00:24:09.915
to rest on your heart, 
and your right hand

00:24:09.915 --> 00:24:12.742
to rest gently on your belly.

00:24:12.742 --> 00:24:16.150
And I'd like for you to 
relax the weight of your body

00:24:16.150 --> 00:24:17.250
as best you can,

00:24:17.250 --> 00:24:19.492
completely and 
fully into the earth,

00:24:19.492 --> 00:24:21.160
and then we'll close the eyes

00:24:21.160 --> 00:24:23.829
and we'll just begin 
to listen to these two

00:24:23.829 --> 00:24:26.932
deep center points of 
listening where your hands are.

00:24:26.932 --> 00:24:30.803
Feel the warmth on 
your lower belly, your guts,

00:24:32.638 --> 00:24:34.473
and of course, your heart.

00:24:37.910 --> 00:24:40.112
This would be a good 
practice to return to

00:24:40.112 --> 00:24:44.083
when you feel like 
you don't know what to do.

00:24:51.023 --> 00:24:53.659
Trust that the 
answers are inside,

00:24:53.659 --> 00:24:57.830
the advice that you 
are seeking is inside.

00:25:07.099 --> 00:25:11.276
Nice work today, thank you for
saying yes and for listening.

00:25:12.978 --> 00:25:17.149
Tomorrow will be day 15, 
our halfway point.

00:25:18.384 --> 00:25:22.554
And I believe 
it will be awesome.

00:25:26.058 --> 00:25:29.461
But for now, reside here, 
present, with your breath,

00:25:31.196 --> 00:25:35.367
knowing that

00:25:35.367 --> 00:25:38.367
what you seek,

00:25:40.305 --> 00:25:41.206
you already have.

00:25:44.376 --> 00:25:46.845
Killing it, love you 
guys, see you tomorrow.

00:25:48.247 --> 00:25:50.916
Palms come together, 
as you're ready,

00:25:52.127 --> 00:25:55.969
and we acknowledge 
each other as one.

00:25:55.969 --> 00:25:57.515
Namaste.

00:26:01.029 --> 00:26:04.702
(light music)