WEBVTT

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- Hey everyone and welcome to TRUE,

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Your 30 Day Yoga Journey, I'm
Adriene and today is day five.

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That's right, you did it.

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You're here, I'm here, let's do it.

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Let's get high.

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Natural high.

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Let's get started.

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(gentle upbeat 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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Sit up nice and tall.

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And today let's allow the hands
to rest gently on the knees,

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or the tops of the thighs here to start.

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Take a moment to get settled in

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then just take a nice
big breath of gratitude,

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appreciation, the hardest
part is showing up.

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Day 5, you've done it, you're here.

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So let's do it.

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Find what feels good.

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Drop the chin to the chest,

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start to feel that stretch
through the back of the neck.

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Activate the upper back
body, gaze is down.

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Take a deep breath in

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and a long breath out.

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Then slowly rock your left
ear over your left shoulder.

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Lengthen through the crown,

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draw the shoulders away
from the ears here.

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Sit up nice and tall and here as you begin

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to gently deepen your breath,

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see if you can just cultivate a little bit

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of energy perhaps, from the pelvic floor

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from yesterday's practice and study.

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It's all a big self-study.

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Then slowly, draw a line
with your nose to center

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and look up, then you're
going to lean back,

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way back, having your hands

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on the knees can help out a bit here.

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You're gonna lean back and lift the chest,

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so notice we're not doing the head back,

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kind of 80's style thang.

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That's so out, so not in right now.

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But we're creating length and
it can feel a little awkward,

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but if you close your eyes

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and think of your neck as
an extension of the spine,

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it's not as awkward.

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Makes a lot of sense.

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To me anyway.

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Okay, take one more breath,

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also opening up through
that throat chakra here,

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finding your voice, what do
you want to say this year?

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And then slowly bring
the nose back to center.

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And now take your right ear
over the right shoulder.

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Start to notice your breath a little more.

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And just by bringing your awareness,

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your attention to your breath,

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that you can see how it starts to soften

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and deepen just naturally.

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And we begin to soften
and deepen the breath

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that starts to change the way we feel,

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it has an effect, bring to
the chin to the chest slowly,

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back to center, chin to chest,

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start to affect our nervous system.

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Great then one more breath here.

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Chin to chest, I'll take
the hands to the heart,

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bowing the heads to hands,

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the mind intelligence to
the body intelligence.

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And slowly release back up.

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All right, synchronizing breath

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with movement is key, key, key today.

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So we're going to start off nice and low

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and then we'll work out way up.

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Fingertips are gonna go out,

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inhale to reach for the sky,

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big breath, nice slow breath.

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Fingertips kiss up and overhead

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and then slow exhale as you lower down.

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Inhale to reach it up,

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and exhale lower.

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Now see if you can really
synchronize your movement

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with the breath.

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Inhale to reach up high.

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Nice long exhale, slow movement.

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And one more time.

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Awesome.

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We're going to slowly move
forward into all fours,

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right into your cat-cow again same concept,

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synchronizing movement and breath.

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Right away, if you'd like,

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you can start to extend your exhalation,

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see if you can make your
exhale a little bit longer

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than your inhale.

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Your movement will follow suit.

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So as you're ready, dropping the belly,

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inhaling, opening the chest.

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Exhaling, rounding through,
make it nice and slow and long.

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Hey you, listen to the
sound of your breath.

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Maybe activating that ujjayi
breath, that ocean sound,

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(purring)

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And I can link to that video
down below if you like,

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if you want to check out the
Foundations of Ujjayi Breath.

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(deep breathing)

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Do one more cycle nice and slow.

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And exhale.

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All right, check it out,

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drop the elbows where the hands are.

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Same movement, keep the
knees where they are,

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we inhale but elbows are down.

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Drop the belly, just like in cow pose,

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tailbone goes way up towards
the sky and then exhale round.

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Chin to chest,

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keep pressing into the
tops of the feet, inhale.

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Drag the elbows back,
open your heart, exhale.

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Then catch the waves of
your breath here, inhaling.

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And see if you can make
that exhale slower,

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see if there's anything out there.

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Great, then even it out.

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And from here you're gonna
walk into your puppy posture,

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so keep the hands where they are,

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you're gonna walk the knees
back, (center myself on that),

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and then melt your heart to the earth,

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open the shoulders,
forehead comes to the mat,

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and you're here for three breaths,

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listen to them,

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see if you can begin now to
really extend that exhale.

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Then draw your navel up
slowly walk it back in,

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come to the neutral
spine table top position,

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press away from your yoga mat,

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inhale in, exhale,

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curl the toes under,

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lift up from your center of gravity.

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So your center of gravity lifts up

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and we let the knees
hover above the ground,

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press away from your yoga mat,

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look forward just slightly,

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we're here for five, breath
deep, four, three, two,

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downward dog on the one,
lift the hips up high.

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Walk it out.

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Find your foundation.

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Bring your attention back
to the sound of your breath.

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Now bend the knees, lift your heels,

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look forward, breathe in,

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exhale, step the right foot,

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then the left foot forward, ragdoll.

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Clasp the elbows, gently
shake the head loose.

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Continue to deepen your breath.

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Then release the arms and
slowly roll up to stand.

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Align head over heart.

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Heart over pelvis and just
take a couple moments here

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to loop the shoulders forward.

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Up and back.

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And then nice conscious
footing, Yogi's choice.

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Feet hip width apart or flushed together,

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just really conscious footing
and toes pointing forward.

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Then leading with the
thumbs, we'll inhale,

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reach the fingertips up high, big stretch.

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And then exhale palms facedown.

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Just lowering the fingertips
down at your side.

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Syncing up with your breath.

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Let's see if we can really do it,

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marry the action to the movement

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and the movement to the action.

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Big breath.

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And exhale palms face down.

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Now to try to extend your
exhale, make it longer,

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big inhale then reach all
the way up, and exhale.

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Empty, empty, empty, inhale reach,

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it's harder than you think.

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And exhale.

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And you're likely just catching it now,

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so here we go, three more times, inhale.

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Exhale.

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Empty, empty, empty, inhale, reach.

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Exhale, down you go, nice and slow.

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And last time, on your own,

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be true to your breath,
experiment, explore.

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Beautiful and when you're emptied out,

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inhale, reach for the sky.

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Hook the thumbs, spread your fingertips,

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hold the backs of the hands back,

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catch up whenever you're ready.

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Lengthen the tailbone
down, draw the navel in,

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inner thighs spiral out as we do this,

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hug the lower ribs in,

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so we're kind of connecting to
that center plumb line here.

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And slowly take it to
the left, nice and easy.

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Now bring it back up to center,

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you wanna take it to the right.

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Nice and easy, inhale to reach up,

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exhale, palms come together

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and we're going to go all
the way down the midline.

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Inhale, halfway lift.

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And exhale to fold.

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Inhale to reach for the sky.

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And exhale, palms come together

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and we go back down through the midline.

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Inhale halfway lift.

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Exhale fold.

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Plant the palms, step the right toes back,

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then the left toes back,
inhale, look forward,

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exhale, lower down to your belly.

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Press into the tops of the feet, inhale.

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Catch a wave, Cobra, big
breath to lift you up,

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exhale to release.

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Twice more like that, try
to move with your breath.

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Inhale, controlled
exhale as you lower down.

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One more time, just like we've been doing.

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Inhale, rise up, catch a
wave, exhale with control

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So often we'll pay
attention to that inhale

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but not the exhalation here.

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Curl the toes under, press
up to plank, big breath.

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And exhale to your downward dog.

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Beautiful work, take a deep
breath in, long breath out.

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Inhale to look forward.

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Exhale to step or hop to the top.

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Inhale halfway lift, catch a wave,

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exhale to fold.

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Inhale to rise, reach the
fingertips all the way up

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and exhale, hands to heart.

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Here we go again, big
inhale, reach for the sky.

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Hook the thumbs, send it
to the left, breathe out.

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Inhale, lift it up.

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Exhale, send it to the right.

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Inhale, lift it up.

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Exhale, palms come together
and back down you go.

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Inhale, halfway lift,
move with your breath.

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Exhale, fold.

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Root to rise here,
inhale reach for the sky,

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reach, reach, reach.

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Exhale, palms come together
and back down you go.

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Inhale halfway lift.

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Exhale, fold.

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Plant the palms, take a deep breath in,

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step or hop back to plank.

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Inhale to shift forward,
exhale lower to the belly.

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With your breath, inhale
lift up Cobra, catch a wave.

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And then with controlled
exhale sync it up, release.

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Twice more, hug the elbows in,

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inhale, rise up.

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And exhale to flow down.

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Once more.

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Beautiful, curl the toes under,

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lift the kneecaps, press up,

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plank pose, take a deep
breath in here, you got it.

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Then exhale to your down dog.

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Inhale in.

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Empty it out.

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Bend the knees, life the
heels look forward, inhale.

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Exhale, step or hop to the top.

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Inhale, lifts you up halfway,
catch a wave, find length.

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And then exhale to fold.

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Inhale, reach for the sky

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and exhale hands to heart.

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Beautiful pause, close your eyes here

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observe your breath.

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Nice controlled breathing.

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Beautiful, then bring the feet together.

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You're gonna shift your
weight to your right foot

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and your gonna lift your left heel.

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Now, considering
yesterday's floor practice,

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press away from the earth,

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find places to rebound from the earth,

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so an example of that, if I
were sinking into my right hip here,

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it would be out here,

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but since I'm pressing
away from my right foot,

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there's a length, I'm not
crashing into my joints

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but rather the opposite,
I'm lifting up out.

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Now lift the sternum to the thumbs,

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same thing and do you think
we're going into a bouncy foot?

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Well it's a little bit of a bounce foot,

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we're not going to lift up here,

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we're actually gonna
slide the left toes back,

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so nice and slow, slide
your left toes back.

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And then you're gonna
pivot on the back foot.

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And come back to your Warrior I here,

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hello old friend.

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Lift the sternum up, feel that connection,

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strong connection through the back foot.

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Now really make sure your
left toes are turning in here,

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we're gonna inhale, reach for the sky,

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exhale, palms face down.

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Inhale, lift.

00:15:58.080 --> 00:15:59.968
Strong legs as you exhale,

00:15:59.968 --> 00:16:03.374
create a little something here
that you're pressing down on,

00:16:03.374 --> 00:16:04.467
a little resistance.

00:16:04.467 --> 00:16:06.553
You can feel that connection to your core,

00:16:06.553 --> 00:16:10.720
lower belly and upper abdominals
drawing into the center.

00:16:17.281 --> 00:16:21.890
Then, there's the invitation
to really extend the exhale,

00:16:21.890 --> 00:16:23.619
as you breathe out press the palms down,

00:16:23.619 --> 00:16:27.786
scoop the tailbone in, feel
that power in the back leg.

00:16:28.720 --> 00:16:30.137
One more, inhale.

00:16:31.910 --> 00:16:32.827
And exhale.

00:16:35.558 --> 00:16:36.391
Beautiful.

00:16:36.391 --> 00:16:37.971
Interlace the fingertips behind here,

00:16:37.971 --> 00:16:40.070
you're gonna draw the
knuckles down and away,

00:16:40.070 --> 00:16:42.016
open up through the chest.

00:16:42.016 --> 00:16:44.630
Lift and lengthen and then exhale,

00:16:44.630 --> 00:16:45.974
pull the right hip crease back

00:16:45.974 --> 00:16:47.786
and we'll send the heart forward.

00:16:47.786 --> 00:16:49.513
You might pause here.

00:16:49.513 --> 00:16:52.390
Breathing, holding on
to your beautiful focus,

00:16:52.390 --> 00:16:55.657
or you might take the crown
of the head down to the earth,

00:16:55.657 --> 00:16:58.579
knuckles to the sky, Humble Warrior.

00:16:58.579 --> 00:17:00.176
Feel that flash of energy.

00:17:00.176 --> 00:17:02.259
All the way to the crown,

00:17:04.256 --> 00:17:07.593
and keep a strong firm
connection to the outer edge

00:17:07.593 --> 00:17:09.294
of your back foot as the knuckles reach

00:17:09.294 --> 00:17:11.294
all the way up and over.

00:17:14.562 --> 00:17:15.597
Then connect to your center,

00:17:15.597 --> 00:17:19.347
your core and slowly
begin to rise up strong.

00:17:20.246 --> 00:17:22.419
With control, release the fingertips,

00:17:22.419 --> 00:17:24.832
inhale, reach for the sky

00:17:24.832 --> 00:17:27.520
and exhale, hands to heart.

00:17:27.520 --> 00:17:30.905
Nice and slow, from your
center, pivot on the back foot.

00:17:30.905 --> 00:17:31.822
High lunge.

00:17:32.861 --> 00:17:35.955
Feel that stretch through
the left hip crease,

00:17:35.955 --> 00:17:37.337
lift your sternum up high,

00:17:37.337 --> 00:17:40.253
squeezing your thighs
together for balance.

00:17:40.253 --> 00:17:43.345
Then here we go, inhale
in, find a little bounce,

00:17:43.345 --> 00:17:47.642
exhale, step the back foot
up, to meet the front.

00:17:47.642 --> 00:17:49.757
Close your eyes and observe,
notice the difference

00:17:49.757 --> 00:17:54.064
between the left side and
the right side of your body.

00:17:54.064 --> 00:17:55.960
And then gently shift your
weight to your left foot,

00:17:55.960 --> 00:17:57.627
lift the right heel,

00:18:00.041 --> 00:18:02.035
now in time this becomes second nature,

00:18:02.035 --> 00:18:06.227
but really today, press
away from the earth,

00:18:06.227 --> 00:18:08.413
lift the sternum to the thumbs.

00:18:08.413 --> 00:18:10.669
Draw the navel in and up,

00:18:10.669 --> 00:18:14.855
then slide the right toes
back all the way back.

00:18:14.855 --> 00:18:18.688
Pivot on the back foot,
then aha, here we are.

00:18:20.233 --> 00:18:21.650
Strong legs here.

00:18:23.363 --> 00:18:26.780
Strong awareness through the whole spine.

00:18:31.440 --> 00:18:33.197
Then when you're ready,
leading with the thumbs,

00:18:33.197 --> 00:18:35.478
inhale, moving with the breath,

00:18:35.478 --> 00:18:37.302
so we're not just moving
the arms, disconnecting,

00:18:37.302 --> 00:18:39.722
we're really creating
a full body experience

00:18:39.722 --> 00:18:41.115
as we reach up, we're pressing

00:18:41.115 --> 00:18:43.782
into the heel on the right foot.

00:18:44.764 --> 00:18:47.440
Feeling everything open
and stretch as we reach up,

00:18:47.440 --> 00:18:49.533
and then exhale, palms down.

00:18:49.533 --> 00:18:52.688
Lengthening tailbone down and in,

00:18:52.688 --> 00:18:56.624
feel that connection to your abdominals,

00:18:56.624 --> 00:18:58.457
then here we go again.

00:19:00.957 --> 00:19:03.945
Catch a rhythm that feels awesome here.

00:19:03.945 --> 00:19:08.112
Challenge yourself to really
slow down that exhale.

00:19:10.303 --> 00:19:12.643
And if the breath feels shallow,

00:19:12.643 --> 00:19:14.095
it's all good, this is a practice,

00:19:14.095 --> 00:19:18.178
we call it breath practice,
right, yoga practice.

00:19:43.197 --> 00:19:47.030
And do one more big
inhale, reach for the sky.

00:19:48.681 --> 00:19:52.734
And slow exhale as you
lower down and this time,

00:19:52.734 --> 00:19:56.273
interlace the fingertips with
the opposite thumb on top.

00:19:56.273 --> 00:19:58.329
So the one feels a bit funky.

00:19:58.329 --> 00:19:59.162
So we're definitely playing

00:19:59.162 --> 00:20:01.257
with the right brain and left brain today

00:20:01.257 --> 00:20:03.033
as we draw the knuckles down and away,

00:20:03.033 --> 00:20:06.051
we lift the heart, big inhale

00:20:06.051 --> 00:20:07.155
and then with your exhale,

00:20:07.155 --> 00:20:09.674
as we've been doing,
pull that hip crease in,

00:20:09.674 --> 00:20:12.091
lead with your heart forward.

00:20:13.466 --> 00:20:15.901
Strong focus on the exhale,

00:20:15.901 --> 00:20:18.877
stay here, or continue the
journey all the way down,

00:20:18.877 --> 00:20:23.363
Humble Warrior, crown of the
head reached towards the earth,

00:20:23.363 --> 00:20:25.959
knuckles lift up and keep track

00:20:25.959 --> 00:20:30.126
of that nice buoyant,
beautiful, controlled breath.

00:20:38.088 --> 00:20:39.495
Then engage the back leg,

00:20:39.495 --> 00:20:41.127
draw your center up and in

00:20:41.127 --> 00:20:44.941
and slowly begin to make your way back up.

00:20:44.941 --> 00:20:46.296
Release with control,

00:20:46.296 --> 00:20:49.117
reach the fingertips to the sky, inhale,

00:20:49.117 --> 00:20:51.850
and exhale, hands to heart.

00:20:51.850 --> 00:20:53.594
Great, from that pelvic floor,

00:20:53.594 --> 00:20:55.441
lift up, lift the back heel,

00:20:55.441 --> 00:20:58.272
we'll pivot on the back foot
come to a nice high lunge.

00:20:58.272 --> 00:21:01.522
Inhale in, exhale, relax your shoulders

00:21:02.449 --> 00:21:04.104
and find a little bounce here we go,

00:21:04.104 --> 00:21:05.354
inhale, exhale.

00:21:06.385 --> 00:21:09.748
Lifting back foot up to meet the front.

00:21:09.748 --> 00:21:11.831
Tadasana, Deep breath in,

00:21:13.796 --> 00:21:15.129
long breath out.

00:21:16.954 --> 00:21:19.003
Last one, inhale, reach for the sky.

00:21:19.003 --> 00:21:21.836
Big stretch, exhale, forward fold,

00:21:25.487 --> 00:21:26.989
bend the knees, plant the palms,

00:21:26.989 --> 00:21:30.243
step or hop it back to
plank, nice and easy.

00:21:30.243 --> 00:21:33.939
Inhale to look forward,
exhale, lower to your belly.

00:21:33.939 --> 00:21:35.446
Just one of these inhale Cobra,

00:21:35.446 --> 00:21:37.676
lift your chest, open your heart.

00:21:37.676 --> 00:21:41.843
Slow controlled exhale as you
lower down, bring it down.

00:21:42.906 --> 00:21:46.281
Beautiful, from here,
press up on to all fours.

00:21:46.281 --> 00:21:48.969
You're gonna swing your legs around,

00:21:48.969 --> 00:21:52.886
and come back through,
to your nice comfy seat.

00:22:06.022 --> 00:22:09.522
Bring one hand and the other to the belly.

00:22:10.582 --> 00:22:11.999
Feel your breath.

00:22:14.735 --> 00:22:16.306
So we're gonna finish today's practice

00:22:16.306 --> 00:22:18.719
with a little Kapalabhati breath.

00:22:18.719 --> 00:22:20.469
An energizing breath,

00:22:21.750 --> 00:22:23.788
inhale, fill the belly with air,

00:22:23.788 --> 00:22:26.069
and on the exhale, draw
the navel in sharply,

00:22:26.069 --> 00:22:27.222
nice audible breath out.

00:22:27.222 --> 00:22:28.935
Here to start.

00:22:28.935 --> 00:22:30.435
Inhale, try again.

00:22:31.372 --> 00:22:32.205
Exhale.

00:22:33.339 --> 00:22:34.172
Inhale.

00:22:35.228 --> 00:22:36.620
Exhale.

00:22:36.620 --> 00:22:37.942
And now we'll pick up the pace.

00:22:37.942 --> 00:22:42.646
Inhaling in, exhaling to
sharply bring the naval,

00:22:42.646 --> 00:22:46.124
the inhale is passive, the
focus is on the exhale.

00:22:46.124 --> 00:22:49.041
(sharply exhaling)

00:22:51.417 --> 00:22:53.590
Catch a rhythm that feels awesome for you,

00:22:53.590 --> 00:22:55.558
see if you can keep
your shoulders relaxed,

00:22:55.558 --> 00:22:57.174
and if you want to up
the ante a little bit,

00:22:57.174 --> 00:22:59.589
you can take the fingertips
up towards the sky,

00:22:59.589 --> 00:23:02.506
thumbs up, draw the shoulders down,

00:23:03.480 --> 00:23:05.806
and connect to your breath of fire.

00:23:05.806 --> 00:23:08.723
(sharply exhaling)

00:23:26.447 --> 00:23:27.614
Keep it going.

00:23:32.316 --> 00:23:34.233
Sit up a little taller.

00:23:43.139 --> 00:23:45.867
Then take a deep breath in if
you're arms are up in the sky,

00:23:45.867 --> 00:23:49.515
use an exhale to lower them
down, everyone open your palms,

00:23:49.515 --> 00:23:53.682
bring them to rest gently on
top of the knees or the thighs.

00:23:56.004 --> 00:23:58.107
Close your eyes and observe,

00:23:58.107 --> 00:24:01.940
allow your breath to
just be natural and easy.

00:24:06.434 --> 00:24:09.351
Notice how your energy has shifted.

00:24:10.424 --> 00:24:12.199
Just take a moment to appreciate this time

00:24:12.199 --> 00:24:14.782
that you've taken for yourself.

00:24:16.566 --> 00:24:20.733
Bringing so much amazing
fresh oxygen to the body.

00:24:26.522 --> 00:24:27.441
Nice work.

00:24:27.441 --> 00:24:28.749
Bring the palms together,

00:24:28.749 --> 00:24:30.513
thumbs right up to the third eye.

00:24:30.513 --> 00:24:32.913
The awesome in me bows
to the awesome in you.

00:24:32.913 --> 00:24:34.593
High fives all around.

00:24:34.593 --> 00:24:36.321
I'll see you tomorrow.

00:24:36.321 --> 00:24:37.154
Namaste.

00:24:39.155 --> 00:24:42.322
(gentle upbeat music)