- What's up, party people?

And welcome to TRUE, 
Your 30 Day Yoga Journey.

It's day 17, and today,

it's time to get 
down to brass tacks,

what this journey is all about,

uncovering your light,

and tapping into 
that unique energy

that's only yours, 
your charisma.

Let's get started.

(uplifting music)

Hi, okay, let's 
begin on our backs today.

Come on down, 
of course, take your time.

Snuggle your shoulder blades
underneath your heart space.

And look, we're gonna get right
into it, okay party people?

You're gonna bring your
feet to the ground,

bring your hands to the belly.

Take a deep breath in.

Smile.
Dudes, smile.

And then, as the exhale, 
relax your shoulders.

Then you're gonna allow 
the knees to fall together

and bring your feet really wide

so that you can just 
relax from the waist down.

Tight, awesome, now 
relax from the waist up.

Close your eyes.

Start to feel your breath.

And, really, today, charisma.

Well, what does Adriene mean?

Joy?

Sass?

Energy?

The answer is yes, 
all those things.

We're looking to 
tap into an energy

that's so uniquely you.

It's just this 
undismissible type of energy

that we're gonna call charisma.

So as you breathe deep,

just kind of open yourself 
to this idea, this notion.

And maybe we'll 
uncover something today

that you haven't 
felt in a long time.

You know, 
children are born with this

type of charisma 
as we're calling it.

This energy.

It's just so 
unique to them, and alive.

It's undismissible.

So, we're allowing

just the energy and 
whatever's going on today

to settle in here.

Nothing like the at-home 
yoga practice, I tell ya.

And I used to rush 
through these moments,

but then I realized now,

from feedback from the community

that it's so important to 
just really get settled in.

But we are gonna make 
the most of this practice,

you have to trust 
that these moments

are just tune in and 
catch the wave of your breath.

They're important.

So on that note,

let's take the deepest 
breath you've taken all day.

And a long exhale out.

And then from here,

you're gonna 
press up onto the toes,

hug the knees into the chest,

and give yourself a big hug.

Squeeze.

Knees up towards your heart,

they don't even 
have to come close,

it's just that 
action of hugging in,

feeling big stretch 
through the lower back body,

feeling the spine 
nice and supported.

Commit to this practice,

be in the moment, 
fully, best you can.

Give your thinking mind a
break, and let's have some fun.

We're gonna bring the hands
to the backs of the thighs,

and you're gonna send 
the toes up towards the sky,

you don't have to 
straighten the legs,

in fact, keep a 
little bend in the knees.

And you're just gonna wake up

through the 
backs of your thighs.

If you have a pet, this 
might draw their attention,

but that's okay,
today's practice

is not your traditional 
yoga practice anyway.

We're tapping into that sweet,
almost child-like energy.

(laughs)
Yep.

Keep waking up 
through the hamstrings.

Great, and then 
get it a little faster.

Awesome, then take this energy,

and you're gonna start to
rock-and-roll up and down...

Hello.
The length of your spine.

So we're getting a 
nice massage on the back,

we're starting to 
gain a little momentum,

letting go of the day thus far.

Navigating our pets.

(exhales)

Alright, keep it going,

and just when you feel 
like you've had enough,

go ahead and do three more,

if it's alright in your body.

See what happens if you 
go ahead and do three more.

Massaging through the spine.

The more you do this, 
the more practice,

the more 
flexibility you will gain,

and then the more 
inspired you will be to do it.

I definitely could never 
do that when I started this.

And then, after three more,

you'll sit up nice 
and tall and prepare...

Prepare, got excited, 
see, it works?

Prepare for Kapalabhati Breath.

So the hands will 
come to the lower belly,

sit up nice and tall.

So when we take time 
to kind of explore our

unique charisma, the 
thing that's unique about us,

it serves as a 
natural motivation

and inspiration to keep 
showing up for yourself.

And, take it from me, look,
I've made my entire life...

Has kind of evolved 
from this practice, so.

Trust me, trust yourself, 
trust this video.

Let's have some fun.

Inhale, exhale.

Sharp exhale brings the 
navel in towards the spine.

(exhales)

Give it try.
Inhale, exhale.

Inhale's passive, 
exhale's sharp.

Here we go.

(inhales and exhales)

Try to keep your 
upper body relaxed,

the pets really love this one,

they're just gonna love 
this whole practice today,

so we'll just become 
one with that. Keep it going,

Kapalabhati Breath, 
Breath of Fire.

(inhales and exhales)

Find your Drishti,

focus on one thing 
once you get the hang of it.

(inhales and exhales)

Stimulating.

Warming.

(inhales and exhales)

Challenging.

(inhales and exhales)

Alright, keep it 
going, you got it.

(inhales and exhales)

Awesome, now 
take a deep breath in.

And a long breath out

as you release the 
hands palm face up.

Close your eyes, 
relax your shoulders,

and just notice how you feel.

Awesome, then take 
a deep breath in here.

Relax your shoulders,

open your eyes 
as you breathe out,

come forward onto all fours,

come to the 
Extended Child's Pose,

so the knees are gonna go wide.

And you'll sink the hips back,

and we'll reach 
the fingertips forward.

Now, we know the 
movement of Cat-Cow,

inhale, drop the belly, 
exhale around through the spine,

so we're gonna integrate 
that into this circle here.

We know this, 
inhale to come forward,

but really drop the belly here,

recreate that shape of the Cow,

and then exhale 
it around through,

create and shape of the Cat.

Alright, here we go 
now with the breath,

inhale to come forward.

Exhale to round through.

And then keep it going,

maybe you come on the 
fingertips as you come back.

Palms as you come forward,

fingertips as you come back.

And then see if you can really
sync up with your breath,

once you feel like you 
know what you're doing,

sync up with your breath,

and see if you can 
create a little playful energy,

maybe rock a little back 
and forth with the shoulders.

Maybe it's just about dropping

whatever's been 
bugging you, or on your mind.

And then go ahead and reverse
the circle at some point.

Again, synchronizing 
with your breath.

Just kind of lubing up 
the joints here as well.

Stretching.

Warming up the body.

Nice, and the next time

the hips are melting back
towards the soles of the feet,

go ahead and reside there,

let the arms go soft,

and you'll let your 
forehead bow to the earth.

So we're kind of piggy-backing

on the self love practice here

by connecting to

your inner light today.

This charisma 
that's so unique to you.

We often come on to the yoga mat

and we work a little 
too hard, in my opinion.

So keep it soft and easy today.

Drop the poses,

and just let your inner 
light kind of guide you.

I know this is kind 
of a silly thing to say,

or to hear, but do your best.

Here we go, inhale, 
look forward, nice and slow.

Exhale, come 
all the way back up.

Table Top Position.

So press into 
the tops of the feet,

press away from your yoga mat.

As we've been doing, 
lift the front body up

to meet the back body.

Relax the shoulders, 
pull them away from the ears.

And then, check it out, 
curl the toes under,

and then remember today's theme,

so don't heft 
yourself up to Downward Dog,

but choose a way up to Down Dog

that feels awesome 
and unique to you.

And if you're 
new to the practice,

you're actually 
in the perfect spot

for today's theme, 
beginner's mind.

We don't know all the 
the ways of the yoga poses

and all the ways 
that it's supposed to be.

And you don't have to 
work as hard, actually,

you can just explore 
and be in the moment.

Inhale, lift the 
right leg up high.

Exhale, bend your right knee,

listen carefully, 
you're gonna open up,

stack the right 
hip on top of the left.

Start to breathe a little 
deeper, supportive breath.

Think about children doing this,

just exploring here, 
not working too hard,

even though it is challenging.

Then inhale, lift the 
right leg a little higher,

see if you can do it,

and then exhale, slowly,

bring it forward, 
all the way up and in.

Soft landing, if you 
need to use your hand

to bring that foot up, 
awesome, no big deal.

Then lower the back knee.

You're gonna 
frame your right foot,

find a little softness here

as you start to open 
up through the chest.

So, typically we're here,

as we're gonna try 
to open up a little bit.

And just feeling it out,
breathing deep.

Taking in your surroundings.

Just remember, just a little
lightness about us today,

a little charisma, 
a little joy in the practice,

we're not gonna work too hard.

You've been working really hard,

so we're gonna use this journey
to kind of tap into that.

When am I pushing or forcing

the poses?

Inhale, look forward, 
exhale, keep the chest open

as you pull the 
right hip crease back.

And then you're gonna 
walk up on the fingertips,

flex your right 
toes towards your face,

keep it nice and easy breezy.

Listen to the 
sound of your breath.

Beautiful, then we're 
roll through the right foot,

and you're lift the back leg up,

press into your 
left palm, and inhale,

lift the right 
fingertips to the sky,

big twist, lift everything up, 
find a lightness here.

Reach, reach, reach, and then
slowly bring it back down.

Great, plant the palms, 
step the right toes back.

Plank or Half Plank,

depending on your 
energy level here today.

Breathe deep.

Claw through the fingertips, 
inhale, look forward,

and exhale to your 
Downward Facing Dog.

Inner thighs spiral in and out

towards the back 
edge of your mat.

Upper arms rotate the 
other way, externally,

elbow creases towards 
the front of your mat.

Then when you're ready, inhale,
lift the left leg up high.

Exhale, bend the left knee,

then slowly, 
open, stack the hips.

Breathe deep.

Claw through the fingertips.

Stay connected to 
your center, your core,

as you inhale, 
lift the left knee

up a little higher, maybe,

and then exhale, 
slow and steady.

Soft landing, all 
the way up to the front,

guide it up there if you need,

and then lower the back knee.

Then take some breaths, here.

No need to force or 
rush to the next thing.

Find a softness.

Showing up for the spine, man,

just a little goes a long way.

I always say it,

breathing down 
towards the base of the spine,

and then slowly allowing 
that awareness to trickle up

to the chest and the crown.

"Chest."
(laughs)

The chest and the 
crown so that, eventually,

you can inhale, look forward,

and then keep the 
chest broad and open.

As you exhale, 
pull the left hip crease back,

and flex your toes 
towards your face or third eye.

Breathe deep here, 
on the fingertips,

open through the chest.

Awesome work.

Then slowly, rolling 
through that front foot,

we're gonna lift the back knee,

plant the right 
palm to the earth,

and here we go, 
big open twist to the sky,

left fingertips reach up,

and we lean back, breathe deep,

catch something, 
reach a little higher,

reach, reach, reach, 
and then bring it down

to the ground with you.

Beautiful.

Plant he palms, inhale, exhale.

Step it back, 
Plank or Half Plank.

So if we want more fire, 
more warmth today,

we're in full Plank, 
lifting, lifting,

zipping up through 
the front body.

Or, if we want just half that,

or we're working on alignment,

or tending to the wrists,

then we're gonna go Half Plank.

Everyone, light that fire,
from the crown to the tail.

Breathing deep, 
inhale, look forward.

Exhale, Downward Facing Dog.

Beautiful, take a deep breath,

in through the nose here, 
shake the head loose.

And a long breath out 
through the nose or the mouth.

Awesome. Inhale, 
lift the right leg up high.

Exhale, bend your right knee.

You're open, stack 
the hips, deep breath in.

And then exhale, bring it 
all the way up and through.

Lower the knee, inhale,

hands come to the heart, 
now, as we press up.

Big breath in, long breath out.

Then big inhale, 
lift the elbows all the way up,

big exhale, to twist,

back knee stays on 
the ground here, at first,

and then you're just 
gonna find a gentle twist here.

Squeeze the inner 
thighs in to mid-line,

hug into the mid-line 
for support, for stability.

Your body knows,

we've learned 
the vocabulary here,

you know your alignment,

so just take 
some time to find it.

In a kind way, 
in a friendly way,

it's not rigid, right?

And then there is an option here

to curl the back toes under,

and lift the back 
knee, if you like.

Take a deep breath in.

Spiral your heart, 
your gaze, up towards the sky.

And then slowly release,

come back to center, 
open the chest,

inhale, look forward,

exhale, plant the palms, 
step it back.

Plank or Half Plank 
for one breath cycle.

In.

And out.

Downward Facing Dog, 
awesome work.

Go through your checklist, here.

Listen to your body, 
listen to your breath.

Let your light shine.

(exhales)

When we approach yoga that way,

it becomes less work,

you don't have to 
exert so much effort.

Instead you have this deeper
relationship to the ease.

And moving through life 
with ease over the effort,

oh, I don't know about 
you, but I choose that.

Inhale, lift the 
left leg up high.

Exhale, bend the left knee.

Open and stack.

Inhale, lift the left leg up.

And then exhale, step it up
all the way up and through.

Lower the back knee.

Here we go, connect, 
plug in, naval draws in and up,

hands come 
together at the heart.

Go through your checklist.

Inhale.

Exhale, relax the shoulders.

And here we go, big inhale,
the lift the elbows up high,

create length, and then exhale,

big twist to the left.

Breathe, find your foundation.

Go through your checklist.

Curious.

And then, if you like, 
lift the back knee,

reach that right heel towards
the back edge of your mat.

Here we go, inhale,

spiral your 
heart towards the sky,

maybe look up.

And then exhale to 
bring it back down.

Beautiful. Inhale, tug the 
shoulders away from the ears,

big stretch as 
you open the heart,

let your heart radiate forward.

And then exhale, 
plant the palms, step it back,

Plank or Half Plank, 
take a deep breath in.

A long breath out.

Now slowly, lower 
all the way to the belly.

And you're 
gonna bring your hands

and you're gonna create a
little pillow for your forehead.

We're gonna bring 
the two big toes together

so that the heels can splay out,

and you're gonna rest 
your forehead on your hands.

And now, you're 
like a little kid again.

Close your eyes, 
shake the hips a little,

left to right, 
should feel awesome.

Your legs have 
been working hard.

Just gonna soften and 
release with the breath.

Come to stillness,

relax any stress or 
tension in the forehead,

in the jaw, in the neck, 
or the shoulders.

And now, for Alligator Breath,

you breathe into the belly,

and you feel that 
pressure of the belly

as you breathe in.

And then a softening 
as you breathe out.

(exhales)

Keep it going, big inhale in.

Long breath out.

And this Alligator 
Breath is really great

when you're frustrated, 
or pissed off,

I know it's kind 
of absurd to say,

"Come to the ground and 
breathe into your belly."

But do it.

Sometimes.

Just takes the practice, 
the knowing, of,

"Oh, this is possible,

"I don't have to 
go to something else

"that kind of 
robs me of my charisma,

"or my connection 
to my true self."

Getting deep, 
sorry guys, love you.

So hopefully, you've caught

at least one 
really awesome wave here,

breathing into the belly,

feeling it press into the earth.

And then the total 
softening, and letting go,

and surrender 
as you breathe out.

We'll slowly lift the head up,

we're gonna slide the hands
down in line with the rib cage.

Bring the toes in 
line with the hip points.

Press into your pubic bone, so,

stabilize by 
pressing down into the earth,

tops of the feet 
and the pubic bone,

and squeeze the 
elbows in, and then,

you got it, here we go, 
inhale, Baby Cobra.

Exhale to slowly 
kiss forehead to earth.

Twice more, inhale, 
Baby Cobra, warming up the back.

Exhale.

And one more time, 
inhale, rise up.

This time, maybe catch a wave,

or a breath or two up here,

depending on your body,

and then use an exhale 
to release it back down.

Beautiful.

Slide the hands now forward,

elbows come 
where the hands were,

so just in line 
with the rib cage.

And we're gonna 
prop ourselves up

nice and easy 
here in Sphinx Pose.

So, whenever I 
say nice and easy,

I'm fully aware that it may
not mean it's easy for you.

We want to find 
that easy energy,

again, not working, 
not forcing, pushing.

Trying to fit.

But letting it evolve.

In your body.

In your time.

Your way.

And when you 
have this relationship

to this type of movement,

you're actually able to 
take the high road in life

a lot more often,

but I'll get into that a 
little more in the email.

Okay, so we're 
pressing into the elbows,

we're pressing into 
the foundation to lift up.

Think about your 
two shoulder blades

coming together here,

so you're not straining 
as much in the rotator cuff,

but the shoulder blades
are coming together,

and wrapping 
around to support you.

Yeah, and then you're 
gonna slide the right elbow

into the center line,

and then look 
back at your left knee

and you're gonna 
bend the left knee,

and maybe, you reach 
the left fingertips back

to grab the inner 
arch of the left foot.

And then you're 
gonna kick out here,

use your right 
elbow to support you,

lift your chest, breathe deep.

Big, big opening through the
left pec and shoulder, chest.

Kick out, actively 
kick your left foot out,

we're here for three, two,

and then a slow 
release on the one.

Left elbow replaces the right,

and we're gonna switch to 
the other side, look back.

Bend your right knee, 
think up and over.

Oops, sorry.

As you reach back 
to grab the inner arch,

and then press 
away from your yoga mat

as you kick back 
with your right foot.

Big opening here, 
press into your pubic bone,

press away with that left
elbow to support the shoulder.

We're here for 
three, two, kick back,

and then release on the one.

Awesome.

Here we go, slide the 
hands underneath the shoulders,

curl the toes under, press
up to all fours, neutralize.

Lengthen through 
the crown and tail.

Then bump the hips to the left,

turn to look towards the bottom
right corner of your mat.

And then back to center.

And then to the right.

Turn to look back.

Awesome, curl the 
toes under, back to center.

Curl the toes under, and 
then send the hips up high,

Downward Facing Dog, 
three cycles of breath here

to do your thing.

(inhales and exhales)

Then when you're ready,

slow descent of the knees down.

And we're gonna all 
come into Half Plank here,

so wrap the 
shoulder blades around,

bring the knees together,

you can cross the 
ankles if you like.

Then look forward,

try to create 
one nice long piece

from the crown to the tail.

And then, here we go, 
inhale, look forward.

Exhale, just a half push

if you're gonna bring 
the elbows out half way.

Great, press into 
the earth, come back up,

two more, nice and slow, 
bend the elbows out.

And then bring 'em in.

We're going for a 
little 45 degree angle here,

so inhale in, exhale, halfway.

And then press in.

Great, that was it.

Uncross the ankles,

walk the knees into center.

Child's Pose, take a rest.

Round through the spine, 
keep the breath active.

Buoyant, close your eyes, 
and just listen.

(inhales and exhales)

And slowly draw 
the fingertips up.

Open your eyes, and come all
the way back to all fours.

We're gonna curl the toes under,

come to Plank or Half Plank, 
take a deep breath in,

and then exhale, lower 
all the way down to the belly.

Great, then this time,

we're gonna press 
into the pubic bone,

hug the elbows 
into the side body,

inhale, open the chest, 
Baby Cobra.

Then slowly, bend one 
knee, and then the other,

gonna reach back to 
grab the top of the foot.

And then the top of the foot.

Then you're gonna flex your toes

so the toes point back.

We're gonna wrap the 
shoulder blades around.

So they're coming 
together, inhale in, exhale,

rather than 
thinking about lifting up,

just kick your toes back,

think about 
kicking your toes back.

Kicking the toes back, 
kicking the toes back,

so this is one of those poses

that we can really work 
a little bit too hard in.

So squeezing the knees together,

and kick the toes back,

and even if you're 
just here, that's great.

Then we'll grab the ankles,

kick the toes back, inhale,

and then exhale to 
release everything.

Come back to your pillow,

bring the big toes together,

elbows wide, heels splay out,

and give the booty 
a little shake here.

Hips relax.

Awesome, take a deep breath in.

Then slowly use your 
exhale to come back up,

we're gonna bend the knees,

grab the tops of 
the feet, reach back.

Active toes, squeeze the knees.

So the knees don't touch,

but we do want them 
to splay out too much,

so keep the knees, 
and the thighbones,

and the hip points in alignment.

Then flex your toes,

hands will slide to the ankles,

inhale, exhale, begin to 
kick back lift your chest.

And now here, maybe, you
start to catch little breath.

A little wave.

A little Rocking Horse.

You're gonna kick, 
kick, kick, kick, kick.

Take one more 
deep breath in, kick,

and then exhale, release, 
come back to your pillow,

bring the two big toes together,

and shake the hips 
gently left to right.

Inhaling deeply 
and exhale completely.

Awesome work.

From here, you're 
gonna inhale, smile,

and exhale, just slightly
turn to come onto your back.

Yay.

Then you're gonna take the
soles of the feet together.

And the knees nice and wide.

Let your hands rest gently
on the rib cage of the belly.

Then inhale in.

Our final Pranayama here,
Horsey Lips, as you exhale out.

(blows raspberry)

And again, big breath in.

Don't be shy here, 
exhale Horsey Lips.

(blows raspberry)

And one more time, inhale in.

(inhales)

Exhale.
(blows raspberry)

Now close your eyes,

and let your 
breath just kind of soften

and return to 
its natural rhythm,

its natural ebb and flow.

Soften through the jaw.

And notice the cadence of the
flow of your breath today.

Is it short?

Sharp, or maybe, 
now, after that practice,

is it a little 
more buoyant, full?

Then press into the feet

to slowly bring the 
knees all the way up and in.

Now press off the toes,

give yourself a great big hug,

squeeze the 
knees into the chest.

Inhale, tuck the chin,

lengthen through 
the back of the neck.

And then, exhale, 
slowly peel the nose up

toward the knees.

You can take whatever 
variation you like here,

breathing deep, 
should just feel really yummy

on the lower back body.

Take one more breath in here.

And then exhale, 
release the head down,

neck down, shoulders down, 
Happy Baby Pose.

Again, today, 
kicking the feet up,

lengthening the tailbone

towards the 
front edge of your mat,

should feel really awesome.

Around the sacrum.

And then, today, 
especially today,

close your eyes, 
or soften your gaze,

and imagine that you 
are your child-like self.

Truly unique and awesome.

Truly a light.

And imagine 
you're rolling around

on your favorite blanket here,

and we're gonna 
end today's practice

by just taking an 
extra long little exploration

in Happy Baby Pose.

So if this is 
not available to you,

you can just do 
one leg at a time.

And get a little 
Martha Graham on me.

One leg at a time.

Or both at the same time, 
extending the legs.

Making any sounds or 
sighs that feel amazing.

(exhales)

Maybe you cross the legs, 
let's do it, why not?

Happy Baby Pose.

And then when 
you feel satisfied,

and again, remember,

you don't have to get 
anything in this moment.

Often, some of the 
work you do in practice,

that work serves you 
later off the mat, right?

So you don't always have 
to have the ah-ha moments,

no one expects that 
to happen for 30 days

everyday on your mat.

But way to show up, and way
to commit to the practice.

When you feel satisfied,

go ahead and 
bring the feet down,

you're just gonna 
windshield wiper a couple times,

and then send the 
legs out all the way.

Let the hands rest gently
at the sides, palms face up.

Inhale in, and then, 
as you exhale,

just go ahead 
and relax everything.

Practice a complete letting go.

And then a moment of 
stillness before we close.

No, the video's not 
frozen, I'm still here,

we're still here together.

Close your eyes, and 
gently begin to rock the head

side to side, ear to ear,
feel this great stretch.

Subtle body 
stretch through the neck.

Little massage on 
the back of the head.

Soaking in these last 
few moments of your you time.

And then we're 
gonna come all the way up

to a nice 
comfortable seat today,

and how you do 
that is everything,

so think about today's practice.

Charisma.

Let there be a joy 
about this transition

that maybe you've 
never experienced before.

I know it's a bit weird, 
that's why I'm here,

that's why I'm your 
friend and your teacher.

See if you can smooth it out,

don't work so hard to come up.

Pressing nice and easy, 
all the way up

to a nice, 
comfortable seat of your choice.

So when we 
really start to focus on

the why and the how, 
why we're here,

and how we're moving,

it totally affects 
what it's all about.

It helps dictate your discovery.

And your unfolding, 
and your return back to you.

So great exploration today,

let's bring hands 
together at the heart.

Bring the thumbs right up to
the third eye, deep breath in.

And a long breath out.

Awesome work, guys.

Thank you so much 
for sharing your time,

and your energy, and 
your willingness to learn.

With me and with 
everyone else who's doing this

around the world.

Take good care.

Hasta manaña.

Namaste.

(uplifting music)