- Hello everyone

and welcome to True:
Your 30 Day Yoga Journey.

I'm Adriene and I'm so glad you came today

because it's Day Eight, don't
hate, meditate, feel great.

We have the ultimate
yoga salve for you today.

So hop into something extra comfy,

grab a pillow and a
blanket if you have it,

and let's get started.

(upbeat, melodic music)

All right homies let's
begin in a nice, easy seat.

Sit up nice and tall.

Close your eyes.

Let your hair down.

And just begin to notice your breath.

You can sit up on your blanket or pillow.

Give your hips a little lift if you like.

Try to sit up nice and tall,
without creating rigidity,

or any forcefulness in the body.

So we're lifting up from
the base of the spine

but we're finding places to soften.

And as you begin to notice your breath

you might also discover that naturally

it begins to deepen.

The quality of your breath changes

just by bringing your attention to it.

So a lot of times it seems as
though Pranayama or breath,

and even in meditation
practice, takes a lot of effort.

But we're here today to prove
that it doesn't have to.

It can be an easy access thing,

in that you can access it

just by choosing to notice your breath.

And a very natural, organic
if you will, change occurs.

Again no forcing.

And as the quality of your
breathing begins to change

see if you can let go of the day thus far,

(mouth exhalation)

and really allow yourself
to just enjoy this practice.

We'll take one more

quiet moment here to really just notice

what's going on today,
where your mind is going.

Keep noticing your breath,

and notice any sounds
that might be around.

If you're not in the perfect,

quiet space for this
yummy practice, it's okay.

Take stock.

Notice all the beautiful
sounds that are around you

or even not so beautiful sound.

Take it all in.

Then after you've taken a nice moment

to really just become more aware

in the body, in the mind,

let's bring the hands
together at the heart

and bow the head to the
hands, to the heart.

Start to feel that deep stretch
through the back of the neck

and start to breathe a little deeper.

(deep nasal breathing)

Choose to let go

of the things that feel hard, tight,

restricted.

Take a deep breath in.

(deep nasal inhalation)

And together we'll exhale,
lift the head, open the eyes

and rock and roll.

Okay, soft and easy today
is the name of the game.

So we're gonna bring the
left hand to the earth

and just nice and easy

float the right fingertips
all the way up and over.

Take one breath here.

And then on the exhale

you're gonna bring your
right hand through center,

draw the navel in and
switch to the other side.

Left fingertips draw over and behind.

Now keep it going, going back
and forth in you own time,

inhaling to sweep the arm up,

and exhale, navel to
spine to come through,

and then inhale to sweep the arm up.

And then exhale, sweep the arm through.

And as you do this,

it's really obvious to me at least

when I do this type of movement

where I'm holding, where I'm gripping.

So keep breathing deep.

And even if you feel a little silly,

trust the process, as we've been saying.

And see if you can really
find what feels good.

Find where there's a block.

When you do this on the mat
it's gonna happen off the mat.

So for me it's a win-win.

Keep it going.

Make it your own.

Maybe you're a little sore
from previous practice,

for something else you've
picked up recently,

or maybe you're just tight
from lack of movement.

(mouth exhalation)

Or maybe it's really
not so much about this,

but there's something
again going on, off the mat

that we need to move past, (chuckles)

that's kind of blocking us.

All right even it out,

and then we'll come back to center.

Head over heart, heart over pelvis.

Now take your fingers, your peace fingers,

peace,

and you're gonna take
them to your temples.

And you're gonna draw small
circles with your temple.

I mean with your fingers. (laughs)

That was quick.

God's into, you know.

Draw small circles.

And please, if you will, just
notice if here with this task

you've started to collapse.

See if we can,

life asks us to spin a lot of plates,

so see if you can spin

just these two plates here a little bit.

Mindfully of sitting up nice and tall

through all four sides of the torso

as you massage your temples.

(gentle mouth exhalation)

Then inhale, open the elbows out wide.

Big stretch.

Maybe you yawn here.

Release the fingers.

And now peace fingers again to thy jaw.

And this could be a big
one for most people.

So just take a second to really explore.

Oh yeah!

It's all connected.

Sometimes it's like

something shows up in
the scapula or the back

but really it starts here.

What does that mean?

And then,

no offense if you're doing this,

but just notice as you massage the jaw

if you're actually holding your jaw.

And see if you can, ahh, let it go.

Just explorin'.

Okay, awesome.

Now inhale, open the elbows out wide.

Big chest, big stretch here we go.

(deep nasal inhalation)

(hums)

Maybe you yawn here.

If you do, fabulous.

Right hand to left knee.

Inhale, reach the left fingertips up high.

And then exhale,

bring them behind you
for a nice, easy twist.

So you're not gonna push or force.

Why start doing that now, eh?

Day eight.

Sit up nice and tall.

Breathe deep.

Then on your next breath in

reach the left fingertips
back up towards the sky.

You're gonna get a big stretch

as you reach the left fingertips up

and over to your right knee.

I have lots of awareness in the shoulders

so a little bit's gonna
be different for everyone.

Just awareness in the shoulders.

Maybe relaxing them down a bit here.

Inhale, the look forward, smile.

Stick your tailbone out.

And then exhale, scoop the
tailbone in and bow the head.

Breathe deep.

Listen to the sound of your sweet breath.

Big stretch in the back of the neck.

Feel that length through your spine.

(deep nasal breathing)

All right let's do one more
cycle of breath here together.

So here we go.

Big inhale, fill 'er up.

(deep nasal inhalation)

And a nice long easy breath out.

(mouth exhalation).

Sweet.

Now check it out.

Press down through your sits bones,

release the fingertips up towards the sky.

Big stretch, elbows out wide.

Yawn if you like.

Open the chest.

Oh yeah baby!

Left hand's now gonna come
to the top of the right knee

and right fingertips
reach up towards the sky.

Big stretch.

Exhale. (mouth exhalation)

Plant the right fingertips
down on the earth

and then check out your nice
gentle twist on this side.

(gentle nasal breathing)

People often think it's
gotta be a big, big shebang

to get value.

The body's so smart

and then the mind and the body connection,

don't even get me started, right.

So it's just a little,
gentle twist every day

with your spine is magic, game changer.

Thanks for being here.

You inspire me to show up
too, and do this every day.

So I appreciate it.

Inhale.

And exhale.

Inhale, reach the right fingertips up.

Maximize the stretch here.

Really reach for the sky.

Reach, reach, reach.

And then up and over we go.

Oh yeah, my lats.

And here we are again.

Inhale to open the chest.

And then exhale to round through.

Tuck the tail.

Bow the head.

And go ahead and close your eyes here

since you've been here before.

You now know you can

really breathe deeply, safely here.

Relaxing the jaw.

(deep nasal breathing)

And let's take one more
cycle of breath together.

Here we go.

Ready, big inhale.

(deep nasal inhalation)

And long exhale.

(deep nasal exhalation)

Now go ahead and activate.

So tops of the thighs draw down,

we lift up from the pelvic floor.

Create a full body experience
as you release the fingertips.

Reach up towards the sky.

Big stretch.

Find what feels good.

And then exhale, release everything down.

Awesome.

Okay.

Hug that left heel in towards your center.

If your back's getting tired here,

you're new to sitting
up tall on the ground,

go ahead and sit up on your pillow.

There are worse things, right?

Than go ahead and sit up on your pillow.

That's not so bad.

So draw the left heel in

and your gonna send the right leg out.

As we've said before in this series,

there's no need to kind of hit,

there's no photographer here,

so just find a place that feels

like it's gonna be a great spot to start

and then you can always
open out from there.

Left heel in, right leg out.

Activate both feet.

Then inhale, palms come together.

Sit up nice and tall.

Now find that sits bone
connection, draw down,

and then lift your
sternum up to your thumbs

so the muscles of the leg
start to turn on a little bit.

Day eight.

Feel great.

And then return to your breath.

What if I was purposefully distracting you

so that you could keep
returning back to your breath

and you could exercise that muscle

of returning back to your
spirit, your breath every time?

Okay, inhale, lots of love in.

(deep nasal inhalation)

And as you exhale relax
any stress, any tension.

Anything that's hard or restricted,

stressing you out.

And when you're ready,

gently release the left hand to the earth,

and inhale, reach the right
fingertips up and over.

Now we'll come back through
center, keep breathing.

And we're gonna tip and
take it to the other side.

Then sync up with your breath.

So I won't dictate how you breathe here,

but sync up with your breath.

Moving back and forth.

Listening to that exhale.

Using the inhale to fill your cup.

And using that exhale
to let go of any stress,

any tightness that might
be collecting in the body.

Manifesting in your poor, sweet,
gorgeous little container.

So get into it here,
basically is what I'm saying.

(deep nasal breathing)

And then do one more.

And the next time

you reach over to the right, stay there.

And it might be here. (mouth exhalation)

Maybe it might come
down to the right foot,

but it doesn't have to.

And then maybe in time

you rotate your heart up towards the sky.

But just playing with where you are today.

Breathing into the lower back body.

And then we'll slowly come up to release.

We'll bring the right heel in

and we'll send the left
leg out long, easy breezy.

Pardon me.

Kids.

Bring your hands together.

Activate through your left foot.

Both feet really activate.

We lift up.

So the body's not just spilling out here,

we're kind of drawing some energy up.

We're creating a little
support system from within

in the subtle body, right?

So we have the gross
movements, the big movements,

and then we have the
subtle body movements.

So we're really trying to work on things

from the inside out, right?

Deep breath in.

(deep nasal inhalation)

Long breath out again.

Opportunity to relax, to let something go,

(mouth exhalation) to unblock.

Great, then we'll reach
the right fingertips down,

inhale, reach the left
fingertips up and over.

And then here we go,

finding your little dance back and forth.

Synchronizing with your breath.

So be really kind and honest.

True to yourself here.

Are you holding your breath?

What's the deal-io?

Can we breathe a little deeper?

(mouth exhalation)

(deep nasal inhalation)

Can we find something new?

Then the best way to go
deeper in your practice

is to breathe deeper, more fully.

All right, awesome.

And the next time you shift
over towards your left leg

stay there and notice what it's like here.

And then don't worry about
binding into the pose.

And if your hands go there awesome.

If it feels good to do that, wonderful.

But you know what to do.

And inhale.

Come all the way up.

And exhale, release.

Bring both feet in.

We're just gonna take a quiet moment here.

So the idea here

would be to actually bring
the opposite ankle in front

that you had before.

And then bring the palms together
and sit up nice and tall.

Inhale, lots of love in.

Exhale, again relax your shoulders.

And by choosing to relax your shoulders

we're also sending a little
subconscious memo like,

"You can also relax in
other areas if you want,

"that are tight, blocked, restricted."

Are there things in
your life that maybe are

on hold, and they don't
need to be on hold anymore,

they need to be

nourished,

nurtured?

If you haven't already, close your eyes.

Notice how you feel.

Keep listening to the
sound of your breath.

And if it's hard for you
to just be still and quiet,

no biggie, welcome

to humanity. (laughs)

It's all good.

It's why we're here practicing.

Take one more cycle of breath here.

Breathe in.

Nice long, easy exhale.

(mouth exhalation)

Awesome.

Then gently open your eyes,
release the fingertips,

and we're gonna send both legs out long.

I'll turn this way.

Then bring your feet hip width apart,

your heels hip width apart.

And then you're actually
going to lean your hands back.

I love this yoga pose.

It's so chill.

So chill, yeah, come on,
bolster that breathes behind me.

1999, the bolster that breathes.

Okay and then sit up nice and tall.

Lift up through your armpit, chest.

We've done all this great side
body work here so lift up.

And then you're gonna bend
one knee and then the other.

Inhale.

And then exhale, take
the knees to the left.

Oh yeah.

And then keep the chest lifted here.

If you'd like a little more

you can cross the left
ankle over the right.

Key here would be to
keep both feet active.

So maybe you could
practice those yogi toes,

spreading the toes, lots of energy.

Then inhale in, lift the chin.

And then exhale, bow
the head to the heart.

Press into all of your fingerprints.

And then get a little quiet here.

(deep nasal inhalation)

(mouth exhalation)

And then slowly release.

Come back to center and
take it to the other side.

So now the knees are
gonna go onto the right.

Maybe you cross the top ankle over.

Keep the toes active.

Inhale, lift up through
your heart, your chest.

Lift the chin.

And then exhale, bow.

A moment of reverence.

Press into your fingertips. (chuckles)

Beautiful.

Inhale.
(deep nasal inhalation)

Exhale, release, come back.

Bring the soles of the feet together.

Lift the arms and bring them to your toes.

Interlace the fingertips
around your darling toes

and then inhale to draw
the heels in a little more

and sit up nice and tall.

So actively draw your thighs down,

but lift your heart, find stillness.

And again a little quiet moment here

as you breathe fully, deeply and lovingly.

Inhale to lift your heart.

Exhale to bend your elbows left to right

and send it forward.

Look down.

Gaze into your pond.

See your reflection.

Tuck the chin slightly

to lengthen through the back of the neck.

Believe it.

What you see is awesome and beautiful,

and totally worth this
time of self-reflection.

Take a deep breath in.

(deep nasal inhalation)

And then exhale to release and come back.

And you were saying amen, amen to that.

Extend the legs out long.

You're gonna bend the
knees right away here.

Then you're gonna take the fingertips

to interlace behind your thighs.

Then inhale, lift the chest

and exhale, forward fold.

Maybe you clasp opposite elbows here.

All around, nose towards the knees.

And then from here

if you'd like to straighten
out a little bit, you can.

Should feel really yummy.

If it doesn't then pick
the knees up just a hair.

Big, big stretch through the back,

the spine.

Flex your toes towards your sweet head.

Take one more breath.

(deep nasal inhalation)

And then exhale, press
into your sits bones.

Release the hands.

Let the legs be soft and you're
come to lie on your back.

Now, grab your pilla,

and, Benji do you mind if I
put the pillow here lovey?

Here buddy, you little bear.

Oh, sorry buddy.

Call animal control. (laughs)

Just kidding.

He lives a good life.

He's a good teacher.

He's taught me a lot of
compassion and softness.

So you're gonna come on to your back

and you're gonna use the
pillow as an actual pillow.

Imagine that.

Ooh yeah!

This is my actual pillow
that I use in my bed.

So this is not a prop.

Can always count on yoga with Adriene to

keep it real.

All right, go ahead and come to your back.

Let your hands rest gently
on your belly or your ribs.

So somewhere in here that
feels really, really awesome.

And then we're gonna
repeat the little ditty

that we just did seated.

So you're gonna bend both knees.

And maybe scoop the tailbone
up to support your lower back.

So these sort of little movements

become intuitive throughout
more regular practice,

which is why at home yoga's so radical.

Take a deep breath in, look up.

And then exhale, slowly allow
the knees to turn to the left.

We might repeat the cross here.

And this time we might
turn onto our right ear.

And then breathe, life is good.

It there are things that
are not in alignment,

trust that they will align,

that's the flow, ups and downs.

Inhale.

(deep nasal inhalation)

Exhale to come back to center.

And then take it to the other side.

Breathe deep.

And then inhale.

Come back to center.

Keep the left foot where it is.

Send the right leg up high

and you're gonna interlace
behind your hamstring.

You're gonna press your hamstring

into your hands a little bit

so there's a little resistance there.

Resist-awnce, as I prefer to say.

And then you're gonna flex your right foot

and then yogi's choice here,

you can stay here or you can
extend the left leg out long.

You can keep your head on the pillow

or if you prefer to go a little deeper,

slide your hands up and pull
the nose up towards the knee.

Each breath is an I Love You here.

So treat it like that.

Whatever that means to you.

And then gently release.

Interlace

behind the left thigh, and
send the left leg up high.

Same thing.

(mouth exhalation)

Find what feels good on this side.

And then when you're ready, release.

Bring the soles of the feet together.

Hands return to the belly or the ribcage.

Knees go wide.

And this is where we will be
finishing our practice today.

So, if you're chilly,
before you get settled in,

you could take your blanket

and you could bring it to
the tops of the hip creases

to cover the legs and the feet.

You could roll up in your
blanket like a little burrito.

(deep nasal breathing)

And then if you like,

arms can come to the hip creases

or to rest gently at your side.

And the idea here

is to allow everything
to soften and relax.

A complete and total surrender.

So we open up through the hips

and, actually let's all bring
the hands out to our sides,

unless you're like, "No
girl, I'm good here!"

That's fine.

But I'm gonna go ahead
and invite us to do this

so that we can take a little mudra

of index finger and thumb coming together.

Index finger and thumb
completely optional of course.

Just once you find the specificity of that

see if you can relax in that.

And close your eyes.

Get quiet.

If your surroundings are not quiet

that's okay.

You don't need that to be
quiet in order to practice.

Finding a moment with a breath or two

to be still.

Now slowly begin to rub your thumbprint

on your other fingerprints.

And take a deep breath in.

(deep nasal inhalation)

And a long breath out.

(mouth exhalation)

Slowly begin to open your eyes

and notice how you feel.

Nice and easy, bring the hands together.

Bring the thumbs right
up to that third eye.

(peaceful, serene music)

Take a deep breath in.

(deep nasal inhalation)

And we whisper

namaste.

Awesome work everyone.

Have a great day or great evening

and I'll see you tomorrow.