WEBVTT

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

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your 30-Day Yoga Journey.

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I am Adriene, and today is day six,

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traditionally known as six-pack abs.

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But really, today we
are focusing on kindling

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your inner fire, getting
strong in a way that feels good

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and really stoking the
fire that is unique to you.

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

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(upbeat music)

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Alrighty, my friends,
let's jump right in today.

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We're gonna come to all fours.

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We're gonna walk the
knees as wide as the mat,

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bring the big toes together,
and send the hips back

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so we can begin an extended child's pose,

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just taking a moment to
connect with the breath

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and settle in for today's
practice, stoking the fire.

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So you may have heard it before.

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The mat is a mirror.

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So today's practice certainly
focuses on core strength.

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But you can also consider
this idea of getting centered

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as you get strong.

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You can consider the
practice of spiraling inward

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toward your core values.

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What matters most?

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You inhale lots of love in,

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and exhale lots of love out.

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Inhale to look forward, open your eyes,

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and exhale to come all the
way up, tabletop position.

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Walk the knees in, strong
and mindful foundation.

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Here we go.

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Drop the belly, inhale, open the chest.

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Lift the corners of the
mouth just a hair here.

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Exhale, round through, just three of these

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so they're nice and slow.

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Inhaling to open, find expansion,

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and exhale to round,
soft-bending the elbows.

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Last one.

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Moving with your breath.

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Beautiful, then inhale, come
to a nice neutral spine,

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and here we go, guys, dropping
the elbows down to the earth,

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keep them right underneath your shoulders,

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today we're gonna
interlace the fingertips,

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and yep, you guessed
it, draw your navel up.

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You're gonna curl the right toes under,

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send the right leg out, then
curl the left toes under

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and send the left leg out.

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Find that sits full into heal connection.

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Now our floor practice
from a couple days ago.

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Remember, press away from the yoga mat

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so you're collapsing into your bones,

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but lifting front body
up to meet the back body.

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Rock front, rock back,
send your gaze forward

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way beyond your yoga.

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We're here for five, four, three,

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meet your appropriate edge,
two, and one, beautiful.

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Lower the knees, release just the hands,

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and walk the knees back.

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Feel the front body really
stretch on this puppy posture

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here today.

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So we have like a half downward
dog here, long puppy belly,

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forehead comes to the earth,
big shoulder opener her,

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inhale,

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and exhale.

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One more time.

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Inhale,

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and exhale.

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Fabulous.

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So here we go.

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Draw your navel up.

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We're gonna press back to the palms.

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So lots of awareness in the fingers.

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We really we're down to
the index finger and thumb.

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We'll curl the toes under,
lift up, plank pose, hello.

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Sits bone to heel connection again,

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you can rock front, rock
back if you like here.

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Find that sensation again
of lifting front body up

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to meet the back body, press
away from your yoga mat

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don't collapse.

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Great, then we're gonna
bring the right knee

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in towards the center of your body,

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in towards your heart, squeeze and lift,

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and then send the right leg out.

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Same thing on the left
side, left leg comes in,

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and then send the left leg.

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And now keep it going.

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So you can go into kind of
mindful mountain climbers here,

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moving at a faster pace or
you can keep it nice and slow

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tempo, moving with your breath.

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Take breaks when you
need to, you got this.

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Really focusing on pressing
away from the yoga mat.

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Keep the neck nice and long,

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a beautiful extension of the spine.

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Claw through the fingertips, you got this,

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we're here for five, four,
three, light the fire, stoke it,

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two, and one.

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Beautiful, come onto the
knees, bring them together,

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really together, and send the hips back,

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and just sit up nice and tall,
you can take thriller arms

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here to just kind of counter-stretch
through the forearms.

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And continue to observe your breath.

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(breathing deeply)

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Beautiful, bring the hands
together at your heart,

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take a deep inhale.

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And use an exhale to relax
any tension or stress

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in the neck and the shoulders.

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Give the thinking mind a break.

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Be thankful for this
experience with your body.

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So as we continue to
stir the pot, the kindle.

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Not to be confused with Kindle.

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For those privileged enough,
lucky enough to have a Kindle.

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So as we continue to stir the pot,

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just think about that metaphor,
the mat being a mirror.

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And maybe again this idea
of what we do on our mat

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totally affects what we
experience off the mat

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so it's not just core strengthening for

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chiseled stomach.

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What really matters?

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What do you really love about yourself?

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Alright, I'll shut up,
here we go, inhale, exhale,

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let's come all the way
back to that plank pose.

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Keep those things in
mind, though, perhaps.

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Back to the plank, you
got this, nice and strong.

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Press, find your yoga breath.

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And then this time, we're
gonna draw big circles

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with the right knee one
way and then the other,

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and then switch, left leg,
one way, and then the other.

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And then keep it going, alternating.

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If being on the wrist
here is too much for you,

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you can do this on the knees,
one way, and then the other.

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One way, and then the other.

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Breathing as you tap
into that core strength,

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your center of gravity
is becoming very aware.

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Alright, do one more on each
side, you got it, here we go,

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meeting our appropriate edge
here, neck is nice and long,

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go ahead and send your gaze
forward as you finish it out.

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Beautiful and release,
both knees come together,

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send the hips back, and let's
do wrist circles this time

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instead of thriller arms.

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Pay attention to your breath.

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Hands come together, inhale in.

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Consciously letting go of any
stress or tension in the body.

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Then inhale to the lift
the sternum to the thumbs

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and exhale to bring it back forward.

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Now this time, we're
gonna stay on all fours.

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And we're gonna turn the right
toes all the way off the mat

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and begin to open up
onto the right hand here

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and extend the left leg, so peek at me

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as much as you need to for the demo.

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We're pressing away from the yoga mat,

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not collapsing in, so using
the floor to press away from.

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Beautiful, and we're coming
into a little gate variation

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here so the left toes turn in.

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And then first, let's take
the left fingertips high

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up towards the sky and then from here,

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we're gonna bring it
in, pull the left thumb

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and then left forearm comes
just over the head here.

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Keep the neck nice and long,
you're gonna wanna collapse

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a little bit here as you get tired

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so keep the neck nice and long.

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Now abdominals are already turned on,

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lower belly and upper
abdominals coming in towards

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the center, your center of gravity.

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Inhale, find expansion,
exhale, lift the left leg,

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bring it all in, elbow to knee.

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Then inhale to find expansion.

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Press into your right foot
and exhale to bring it in.

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Also good for the booty
here, inhale, extend,

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and exhale, round through.

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Inhale to extend, and
exhale, bring it together.

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Twice more, inhale to find expansion,

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exhale connect to your center.

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Inhale.

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Last one, you got it, exhale.

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Come back to the earth, foot,
reach the left fingertips

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up high, and then exhale, hand comes down,

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and we reel everything
in, knees come together,

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and we come to sit back, way back.

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From here, palms come together and again,

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we take a deep breath in,

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exhale, consciously, physically relaxing

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any tension or stress
that might have developed

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during that experiment.

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Sweet, then we'll inhale,
exhale to come forward

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and take it to the other side.

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Come to your tabletop position.

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From here, turn the left toes out,

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press the left palm into
the earth and then find

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that resistance, that pressing
away as you straighten

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through the right leg.

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Turn the right toes in.

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Lengthen tail bone
towards your right heel.

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And then first we'll take
the right fingertips high

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towards the sky, connect, feel
that transversive abdominus

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turn on, reach reach
reach, and then here we go.

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Right thumb all the way
over and behind you,

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right form just above the head here

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and then just check in with your neck.

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Beautiful, and this might be enough,

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you might just pause
here, ah, I'm connected,

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I'm plugged in, this is
my appropriate edge today.

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Otherwise, maybe we'll take the
experiment a little further,

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inhaling to find expansion,
and exhale, from here,

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from a place of connect,
it draws in, lift,

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and bring it together.

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Beautiful, inhale to expand,
and exhale to draw in.

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Inhale, find length, take
up space, you got this.

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Exhale, bring it in.

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Create 100% full body experience here.

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Pay attention to your
energetic body via the breath

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so that you feel like you
are working with your body,

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not on it.

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Let's do two more, inhale, exhale.

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One more, make it awesome,
inhale, and exhale.

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Beautiful.

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First the right foot comes
down, find expansion, inhale,

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wiggle the right
fingertips, and then exhale,

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dial it all back in.

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Beautiful, bring the knees together,

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and this time we're
gonna curl the toes under

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and come to sit on the
heels so you're getting

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a nice deep stretch in
the foot, palms together,

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and observe your breath, your spirit.

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Let your belly be soft as
you inhale lots of love in,

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and exhale lots of love out.

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Inhale lots of love in, and
exhale lots of love out.

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Gorgeous, come off the
feet, palms come together,

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last time here in the plank,
we're gonna bring the feet up,

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press press press, you can
also do this in half plank,

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cross the ankles for fun.

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Everyone's like, this isn't fun!

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Of course it is, come on
now, change your perspective,

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press away from your yoga mat, here we go.

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You're gonna try to keep the
hips where they are in space,

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this is our last plank, then
we're coming onto the back,

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yay, so you're gonna
try your very darnedest,

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keep your hips where they are in space,

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press away from your yoga mat,
think of your floor practice,

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and then touch right
fingertips to left shoulder

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and then bring them down.

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It's hard to talk and do this.

00:13:04.117 --> 00:13:05.520
And then left fingertips to right shoulder

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and then keep your gaze
out as you do this,

00:13:07.400 --> 00:13:10.232
back and forth, widen your
stance if you need to,

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it's helpful and here we go.

00:13:13.323 --> 00:13:17.073
Try not to move those
hips too much in space.

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Let it affect your breath,
your spirit, you got it.

00:13:23.112 --> 00:13:26.612
And we're here for five, four, three, two,

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look forward, you got
it, and one, beautiful.

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Slowly lower to the knees, this time,

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kick the legs to one side,
any side, and come through

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to sit, awesome work,
really really really great.

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You're gonna come all the way through.

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Once you find your seat, bring
the hands behind the thighs.

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Inhale, loop the shoulders, and exhale.

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Again, relax any stress or tension

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in the neck or the shoulders.

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Get good at this.

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Inhaling in and exhaling,
just letting go of any stress

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or tension in the neck or shoulders,

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so much of the time I find
I'm like holding things

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that just don't need to be held onto.

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So you can practice that
little dance almost anywhere.

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In the shoulders, and I see
it in people all the time,

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I just wanna pet, pet shoulders.

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But I don't because
that's their, you know.

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It all depends, okay.

00:14:27.532 --> 00:14:31.068
Here we go, lean back,
way back, lift the shins,

00:14:31.068 --> 00:14:35.000
you can interlace the hands
here, there's no cheating.

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A lot of you have heard
me say this before.

00:14:36.576 --> 00:14:41.349
There's no cheating in
yoga, you make it your own.

00:14:41.349 --> 00:14:43.836
Be true to yourself here,
so go ahead and actually,

00:14:43.836 --> 00:14:47.082
let's all clasp one wrist
here so that we can find

00:14:47.082 --> 00:14:50.332
a little supportive boat here to start.

00:14:52.901 --> 00:14:54.779
And then once you feel like you got it,

00:14:54.779 --> 00:14:56.279
take your gaze out

00:14:59.092 --> 00:15:01.509
like the bomb person you are,

00:15:03.997 --> 00:15:07.128
lift your heart, lift your chest.

00:15:07.128 --> 00:15:08.545
Fierce focus out.

00:15:09.479 --> 00:15:13.356
Then stay here, hold
onto your fierce focus,

00:15:13.356 --> 00:15:17.597
or take the fingertips up, palms face up,

00:15:17.597 --> 00:15:20.808
spiral, elbow creases to the sky.

00:15:20.808 --> 00:15:23.868
Inhale in, exhale, relax
the shoulders down,

00:15:23.868 --> 00:15:25.560
lift your heart more.

00:15:25.560 --> 00:15:28.712
Then slowly we're gonna
straighten the right leg,

00:15:28.712 --> 00:15:31.281
bring it back in, and then
slowly we're gonna straighten

00:15:31.281 --> 00:15:34.640
the left leg, bring it
back in, twice more.

00:15:34.640 --> 00:15:35.473
Right leg.

00:15:36.937 --> 00:15:40.376
Nice and slow, controlled
movement, left leg.

00:15:40.376 --> 00:15:42.209
Last round, right leg.

00:15:43.572 --> 00:15:45.721
And left leg, lift your chest, you got it.

00:15:45.721 --> 00:15:46.876
Beautiful.

00:15:46.876 --> 00:15:48.652
If you're captured, go ahead and release,

00:15:48.652 --> 00:15:52.319
inhale, everyone, exhale,
slowly lower down.

00:15:54.028 --> 00:15:56.971
Inhale, reach the fingertips up high,

00:15:56.971 --> 00:15:59.175
exhale, bend the elbows,
interlace the fingertips,

00:15:59.175 --> 00:16:01.116
bring them behind your head.

00:16:01.116 --> 00:16:05.144
Now from here, elbows are
gonna go really really wide

00:16:05.144 --> 00:16:07.287
then I'm gonna hug my lower ribs down

00:16:07.287 --> 00:16:10.043
by taking a deep breath
in and on an exhale,

00:16:10.043 --> 00:16:12.724
give a good SH sound like this.

00:16:12.724 --> 00:16:13.557
Shh.

00:16:17.775 --> 00:16:21.494
And as you do this, feel
the abdominal wall contract,

00:16:21.494 --> 00:16:23.744
naval draws down down down.

00:16:24.939 --> 00:16:27.772
Let's go again, big inhale.

00:16:27.772 --> 00:16:28.907
Give it a try.

00:16:28.907 --> 00:16:29.740
Shh.

00:16:34.328 --> 00:16:35.980
Empty it out as much as you can,

00:16:35.980 --> 00:16:39.131
so much so that you feel
really silly, and/or amazing

00:16:39.131 --> 00:16:42.308
and let's go one more time, big inhale.

00:16:42.308 --> 00:16:43.308
Exhale, shh.

00:16:46.260 --> 00:16:48.916
Contract, contract,
contract, contract, contract,

00:16:48.916 --> 00:16:52.431
empty empty empty, and then
from here, slowly lift the knees

00:16:52.431 --> 00:16:56.232
either together or one at
a time, all the way up.

00:16:56.232 --> 00:16:58.587
Scoop the tail bone, this is
our last little dance here.

00:16:58.587 --> 00:17:00.811
You got it, shins parallel to the ceiling,

00:17:00.811 --> 00:17:03.623
although you want your lower
back to be flush with the mat,

00:17:03.623 --> 00:17:05.868
so if you need to, draw your
knees a little bit closer

00:17:05.868 --> 00:17:08.128
towards your elbows or face.

00:17:08.128 --> 00:17:11.644
Here we go, big inhale, exhale to lift.

00:17:11.644 --> 00:17:14.586
Okay, no crunching here,
keep the neck nice and open,

00:17:14.586 --> 00:17:17.227
imagine you're holding
a juicy piece of fruit

00:17:17.227 --> 00:17:20.231
between your chin and your chest.

00:17:20.231 --> 00:17:21.179
Whoa!

00:17:21.179 --> 00:17:24.315
Hey-o, haven't said that one
in awhile, big breath in.

00:17:24.315 --> 00:17:26.595
Exhale, extend the right
leg, just the right leg,

00:17:26.595 --> 00:17:28.800
just like we did before.

00:17:28.800 --> 00:17:31.913
Great, one more breath, big twist, exhale,

00:17:31.913 --> 00:17:35.224
right elbow to left knee,
extend the right leg out

00:17:35.224 --> 00:17:37.788
long and maybe lower it to
hover just above the earth,

00:17:37.788 --> 00:17:40.600
nice, slow, controlled movement today.

00:17:40.600 --> 00:17:44.606
Then inhale, rise, come back to center,

00:17:44.606 --> 00:17:48.352
and exhale, just extend the left leg,

00:17:48.352 --> 00:17:50.707
pause, big breath in,
scoop the tail bone up,

00:17:50.707 --> 00:17:53.768
lower back on the mat, and
then exhale, big twist here,

00:17:53.768 --> 00:17:56.352
you got it, nice, slow,
lowering of the left leg down

00:17:56.352 --> 00:17:59.276
to hover, perhaps, inhale,
keep length through the crown,

00:17:59.276 --> 00:18:02.468
you got this, and exhale,
come back to center.

00:18:02.468 --> 00:18:04.256
Gorgeous, inhale, look up.

00:18:04.256 --> 00:18:06.612
Exhale, right into the twist.

00:18:06.612 --> 00:18:07.445
Shh.

00:18:08.760 --> 00:18:10.924
Inhale, look up.

00:18:10.924 --> 00:18:13.168
SH sound as you go into your twist.

00:18:13.168 --> 00:18:14.001
Shh.

00:18:15.980 --> 00:18:19.183
Inhale, scoop and lift, look up, exhale.

00:18:19.183 --> 00:18:20.016
Shh.

00:18:22.299 --> 00:18:25.480
Inhale, scoop and lift, look up, exhale.

00:18:25.480 --> 00:18:26.313
Shh.

00:18:28.424 --> 00:18:32.148
Inhale, scoop and lift,
last round look up, exhale.

00:18:32.148 --> 00:18:32.981
Shh.

00:18:34.600 --> 00:18:37.068
Last one, inhale, scoop
and lift, look up, exhale.

00:18:37.068 --> 00:18:39.049
Nice, slow movement.

00:18:39.049 --> 00:18:39.882
Shh.

00:18:42.352 --> 00:18:45.433
Inhale, look up, and exhale, release,

00:18:45.433 --> 00:18:49.721
hands come to the belly, toes
touch down on the earth, muah,

00:18:49.721 --> 00:18:52.293
and we open the knees wide.

00:18:52.293 --> 00:18:57.081
Nice work everyone, give
your sweet belly a rub-down.

00:18:57.081 --> 00:19:01.248
And we're gonna rub in a
circular motion, clockwise.

00:19:02.381 --> 00:19:06.048
And seriously, close
your eyes and just love

00:19:08.037 --> 00:19:11.120
this part of your body, it gets a lot

00:19:13.231 --> 00:19:16.314
of strange and interesting attention.

00:19:18.967 --> 00:19:22.050
Sucking in, buttoning up, negativity.

00:19:27.025 --> 00:19:29.108
So we owe it to ourselves

00:19:31.524 --> 00:19:34.073
and to each other to
keep leading by example

00:19:34.073 --> 00:19:38.240
to help shift the way we
see this part of the body.

00:19:39.905 --> 00:19:41.072
Women and men.

00:19:44.885 --> 00:19:48.698
Come to stillness, take a deep breath in.

00:19:48.698 --> 00:19:52.365
And sigh it out with
sound, don't be afraid.

00:19:54.628 --> 00:19:57.211
Here's to the infamous day six.

00:20:07.837 --> 00:20:10.670
And here's to loving what matters.

00:20:16.425 --> 00:20:18.989
Bring the knees together nice and slow.

00:20:18.989 --> 00:20:21.345
Bring the feet as wide as your yoga mat,

00:20:21.345 --> 00:20:24.461
let's counter all this by
drawing the knees into rest

00:20:24.461 --> 00:20:25.294
gently.

00:20:29.573 --> 00:20:31.656
Knees kissing each other.

00:20:32.593 --> 00:20:35.228
And then we'll bring the palms together,

00:20:35.228 --> 00:20:36.895
thumbs to third eye.

00:20:39.564 --> 00:20:42.069
May we always see the truth.

00:20:42.069 --> 00:20:45.001
Here we go, drop your
thumbs toward your lips,

00:20:45.001 --> 00:20:48.001
may we always speak the truth,

00:20:48.001 --> 00:20:51.590
and yep, we're doing it, thumbs
right down towards your gut,

00:20:51.590 --> 00:20:54.423
your belly, may we always feel it.

00:20:57.293 --> 00:20:59.952
Awesome work, everyone, see you tomorrow.

00:20:59.952 --> 00:21:00.785
Namaste.

00:21:03.525 --> 00:21:06.108
(upbeat music)