- Hey hey everyone and welcome to True,

your 30 day yoga journey.

I'm Adriene and I'm so glad
you're here for day nine

so that you can feel fine and

♪ Open your mind and body ♪

Let's get started.

All right, let's begin standing today

with the feet together.

You're gonna take your
hands, interlace them behind,

and let's begin with a
nice big inhale together as

you draw the knuckles
down and away behind you.

Start to open up through
the chest right away.

And then exhale, relax
your shoulders down.

We're just gonna ground in this moment.

It's amazing.

You're here day nine killing it.

So let's make the most
of this swift practice.

Inhale, lift the chest.

Exhale, relax the shoulders.

Inhale, lift the chest.

Big refreshing breath in.

And exhale, relax the shoulders.

Great, one more time.

Big inhale, stand up nice and tall.

And then as you exhale, long easy exhale,

just really feel that
connection to your heels.

And root yourself in this moment.

Great then release the fingertips
and big inhale to reach

the fingertips up toward the sky.

Feel that flush of energy in the forearms.

Inhale in, exhale, relax
the shoulders down.

Inhale, rooting down to
your feet, reaching up.

Nice easy exhale as you
relax the shoulders down.

And one more time big inhale.

And exhale.

Beautiful, bring the palms
together up over the head.

You're gonna interlace the
fingertips here, steeple grip.

And then you're gonna
think up as you breathe in.

And over as you breathe
out, over to the right.

Bump the hips to the left.

Keep your feet nice and strong.

Spiral your heart up towards the sky.

Big stretch, big opening here, inhale.

And exhale from your core, your center,

all the way back to the middle.

Beautiful, inhale, reach up.

Think up and over as you
exhale slowly tilt to the left.

Pay attention to the sensation.

Spiral your heart up.

Smell your armpit.

Life's too short, inhale.

And then exhale to come back
from your center, beautiful.

Inhale, and exhale palms
come together and down.

Back at the old heart.

Back at ye old heart space.

It's incredible how we can
forget to tend to this space.

We start tending to these
spaces and these spaces

and all the, but, we need
to tend to this space.

Today we're gonna open
up through this space.

Be really present and be full
and generous with your breath.

All right, walk to the top of your mat

if you're not there already.

And let's see what's going on today.

Bend the knees, inhale reach for the sky.

Exhale, slow and soft, forward fold.

Pause here.

Take a couple breaths.

Clasp the elbows if it feel right.

Pet your dog if he's
within an arm's reach.

Nothing like the at home yoga
practice to keep you really

present and aware of what
is going on right now.

Not what went on yesterday
or earlier this morning.

Not what's about to happen tomorrow.

But right here right now.

Hey little buddy, I'm gonna
come over there, sorry.

Then bring the feet together
and you're gonna inhale.

Find your lift halfway.

That lengthening through the spine.

And then exhale you're gonna
bend the knees and immediately

step the right toes all the way back.

Lower the right knee.

Feel that big opening in the
right hip crease and you're

just gonna sway a little
side to side here.

Softly, sweetly.

Keep your left toes pointing forward.

Front knee over front ankle
so if you have a tendency

to come too far here back the truck up.

Find a nice soft easy sway.

And then after you've explored
a nice easy sway here,

go ahead and press into the
top of your back foot firmly

connect to your center, your core energy.

Bring your palms together and
press up to a nice low lunge.

Now squeeze, hug everything
into the midline here.

Lift up from the pelvic
floor just a hair and lift

your sternum up to your thumbs.

Embody the shape with so much love.

Maybe even a little
empowerment dare I say.

So what I'm trying to get
you to think of is the energy

that you bring to the shape.

Are we just kind of like
holding on for dear life here?

Or can we really just enjoy
every moment as we open our

hearts, open our mind to a new experience.

Take one more breath,
maybe sink a little deeper.

Hugging your thighs to the midline.

And then we'll slowly
release fingertips down.

Now, straighten the front leg,

flex your left toes towards
your third eye or your face.

Right hip is over the right knee

so not super far behind here.

But bones are nice and stacked.

Then inhale to look forward,
open through the chest.

And then exhale to dig into
your left heel and roll it

all the way back up.

Listen carefully, now,
curl the back toes under,

lift the back knee and here we go.

Big move here.

Sweep the fingertips forward, up and back.

Big beach ball up and overhead.

Same action as before,
hugging into the midline.

Cultivating that energy
from the base of the spine.

And lift your chest, open your heart.

Open your mind and breathe deep.

If there's a lot of tension
in the shoulders here see if

you can take the thumbs
back, pinkies forward,

and as if you're holding that ball,

relax the shoulders down.

One more breath here we got this.

Inhale.

And then exhale with control.

Rain it down.

Beautiful, step the back
foot up to meet the front,

forward fold.

Inhale halfway lift your version.

Exhale to soften and release.

Inhale to reach for the sky, big stretch.

Big breath.

Exhale to release all the way down.

Interlace behind opposite
thumb on top so opposite

than the thumb you did before.

Drop the knuckles down and away
and just take a quiet moment

here as you open up through
the pecs, the shoulders.

Listen to the sound of your breath.

(breathing)

And as you're ready, slowly
release, right into it.

Inhale reach for the sky.

Exhale bringing it down.

Inhale, it's your pathway, get ready.

Exhale, release and step the
left toes back right away.

Nice fluid movement.

Lower the back knee.

Soft, easy sway.

We start to feel opening through the hips.

Check it out.

(breathing)

And once you've found your
alignment pressing the top of

that back foot and here we go.

Engage, shoop, engage.

That sounds weird.

Bring the palms together and
press into that front foot.

That lifts you up.

We find that length through the spine.

Notice how it's different on this side.

If you ever need to pad the back knee,

a really easy way to do it is just fold

the yoga mat like so.

You can always pull in
your blanket or towel

as a backup as well.

So, press into the top
of that back foot firmly.

Inhale, lift the sternum to the thumbs.

Notice if you're just
kind of hanging out here

waiting for something.

See if we engage outer hips, hug in.

And then really pressing
into your foundation to lift

that little energy from
the base of the spine.

And then what kind of
attitude, what kind of flavor,

essence if you will,

can you bring to this shape today?

Don't be shy.

Don't play small.

(breathing)

Great, take one more big
breath in and then exhale

to release it down nice and slow, awesome.

You're gonna curl the back toes under,

start to straighten through
the front leg and really

just a reminder, every
time I say straighten,

we're always keeping a little
bit of a bend in that knee.

Never want to lock the knees.

Then, inhale to look forward.

Open through the chest.

Nice and then exhale dig
into that right heel.

Come all the way back.

Beautiful, curl the back toes
under if they aren't already.

And then slowly lift that back knee.

Squeeze into the center,
plumb the line, here we go.

Reach for the sky.

Big stretch, big breath.

Work it out.

So we create this support
system in these shapes.

And it really starts with you.

And you start to do this on
the yoga mat more and more

and then you start to do
it off the mat instead

of looking for other people
to solve your problems

you got it.

You start to work on it naturally.

You have the tools to practice.

The muscle memory.

Take one more breath here, inhale.

And then exhale to slow
and with control release.

Here we go, inhale look forward.

Exhale back foot comes up, forward fold.

Interlace the fingertips
this time behind the calves.

Bend the elbows left to right.

Bend your knees as generously
as you need and the let the

head hang low.

Now opening up through
the back of the legs.

Deepen your breath.

Mm.

Awesome, then release the fingertips

and inhale halfway lift.

Exhale to fold.

Inhale reach for the sky
and exhale hands to heart.

Close your eyes, observe your breath.

Notice how you feel and make
sure you're not gripping

in those toes.

Presence.

I love coming back to
mountain pose because I just

get a chance to check in
like how present am I today?

What's my level of presence?

How thick is the veil?

(breathing)

All right, bend the
knees, here we go, inhale,

reach for the sky.

Wiggle the fingertips, wake it up.

Exhale, rain it down.

Inhale halfway lift.

Exhale fold and slide
your right toes back.

Lower the right knee.

This time sweep the fingertips
forward up and back.

Inhale, lift your heart, big stretch.

Then exhale to rain it down.

Pull back on the left hip crease.

Straighten the front leg.

Inhale, look forward.

Broaden through the chest.

Exhale, roll it all the
way into the left foot.

Curl the back toes under,
lift the back knee,

here we go, big move here.

Inhale, reach for the sky, open the chest.

High lunge and then
exhale to rain it down.

Step the back foot up to meet the front.

You got this.

Inhale, halfway lift.

Exhale to soften and fold.

Inhale reach for the sky.

Catch a wave here you're
gonna go right back down.

Exhale, fold.

Beautiful, inhale halfway lift.

Exhale, fold.

Slide or step the left toes back.

Lower the left knee.

When you're ready,
inhale, reach for the sky.

Big stretch, open your
heart, lift your sternum.

And then exhale to release.

Fold the right hip crease back,

flex your right toes towards your face.

Inhale, open through
the chest, look forward.

And then exhale all the way back.

Right foot presses firmly into the earth.

Curl the left toes under.

When you feel like you have your footing,

inhale reach for the sky.

Big stretch, big breath.

Inhale, left your heart and
exhale take it all the way down.

Awesome, back foot comes
up to meet the front.

Forward fold, inhale, lift
halfway, stick with me.

Exhale to fold.

Catch a wave like you're
in a stadium game here.

Inhale all the way up, whoa,
and then all the way down.

Nice, inhale, halfway lift.

Catch a wave and then
exhale to fold, beautiful.

Now, bend the knees, plant the
palms, step right toes back,

step left toes back, plank pose.

Inhale, look forward,
shift forward, exhale,

lower all the way to your belly.

You can come onto the
knees first if you like.

Then inhale, open the chest,
open the heart, cobra.

Exhale to fold.

Curl the toes under.

Press up to plank or half plank.

And then take your downward dog.

Beautiful, nice work everyone.

Pedal it out here.

Feel that stretch in the
outer hip, the glute.

Side body.

Then close your eyes and
after you've taken a moment to

walk your dog here, see
if you can find stillness.

And then calm your breath.

(breathing)

Nice, now slow and with
control like you love yourself,

begin to bend the knees
and you're gonna lower them

to the ground, soft landing.

Bring the big toes together.

Slide the knees as wide as the yoga mat.

Listen carefully, inhale, drop
the belly, open the chest,

look forward and exhale send it on back.

Child's pose.

Now I'll let you decide
here what feels awesome.

Active arms, if you have a
good amount of energy today.

Or soft heavy relaxed arms.

There's always room for awareness

in whatever option you take.

So whatever choice you
make, it's conscious.

And close your eyes.

Take a cue, a little remembrance
of yesterday's practice

and relax your jaw.

And quiet your breath again.

(breathing)

Making some space.

(breathing)

Wonderful, press into
the tops of the feet.

As you're ready, slowly
carve a line with the nose

to look forward and come up.

You're gonna keep your
knees where they are,

your feet where they are

and hands are gonna come to the earth.

A yoga with Adriene favorite,

deep opening here as we
press away from the yoga mat

with the right hand and
you're gonna inhale,

open left fingertips to the sky.

Try to keep your feet where they are.

And there here we go, think up and over.

You're gonna take your left
fingertips around to thread

today so really stretching
through the back body, the lat,

shoulder, and then you'll
come to thread the needle.

Breathe out and then on the
inhale claw through the right

fingertips take it all the
way back up with your breath.

And then exhale again.

One more time, inhale.

I'm not putting any pressure.

Almost went into an accident there.

Pressure in my right wrist
at all clawing through my

fingertips so much so
that there's no pressure.

Great, and after you finish
up that last one come back

and we'll switch to the other side.

Claw through your fingertips.

Little to no pressure in that wrist.

Here we go, inhale.

Right fingertips reach all
the way up and then exhale

to thread the needle.

Take it all the way through.

Breathe out, empty out all your breath.

Lots of awareness through the toes.

As you inhale reach back up.

Create space and exhale, twist.

And one last time.

Inhale, gotta create some space
for some new doors to open.

And exhale.

Awesome.

Come all the way back.

Walk the knees in.

Inhale, press the palms into the earth.

No pressure on the wrists.

Claw through the fingertips.

Exhale, curl the toes
under, lift the knees,

slide it back to plank.

Draw the navel up.

Press away from your yoga mat.

Breathe deep.

We're not going anywhere.

We're staying here with the breath.

Notice where your mind goes.

Stay open.

You can move if you need to.

You can come on to the
forearms if you need to.

I promised that we would work
and get strong in this series

so stick with me.

Do your best.

We're here for five.

Four.

Three.

Two.

And on the one we'll
slowly lower the knees.

You're gonna take your right
knee and slide it all the

way up for pigeon.

So strong back foot.

Set yourself up.

Inhale to lift your heart.

Open heart, open mind.

Look up.

And then exhale to bring it forward.

(breathing)

Inhale deeply.

And then use your exhale
to make some space.

Let go.

Nice and easy.

(breathing)

Gorgeous, press up slowly.

Connect to your core, your center.

Here we go, coming back to
all fours and then you're just

gonna switch, bring the
left knee all the way up.

Set yourself up for greatness.

Strong connection, root
through that back foot.

And then inhale,

upper arm bones can
actively rotate out here.

It's a great action to check in with

before you forward fold.

Open, open.

Inhale.

I am open is the affirmation here.

Exhale, bring it on down.

Nice easy breathing.

(breathing)

Close your eyes, soften through your jaw.

Maybe your mind has been
distracted in this practice today

so maybe now is the time as
we begin to near the end of

our practice today, maybe now
is the time that you really

kick in some good conscious breathing.

Some great full breaths.

(breathing)

And when you're ready,

let's slowly begin to activate the core.

And press into your palms.

And rise back up.

We'll shift on to the left hip now.

Left buttock, swing old Bessie around.

That's your right leg.

It's an old joke and
it's not a great joke.

And we're gonna come
to a cross legged seat.

Bring the palms to the knees and inhale.

You're gonna lengthen the tailbone out,

lift your chest up.

And then exhale, scoop the
tailbone in and around.

Catch yourself here.

Feel this generous round
through the upper back body.

This is the classic Mr. Burns shape.

That brings us here to the mat.

Then twice more inhale, open the chest.

Look forward or up and
then exhale, round through.

One more time massaging the booty.

Here we go, inhale lift.

And exhale to round.

Beautiful, inhale come back to center.

Bring the hands behind you.

Release the legs,

feet come on the ground
and you're just gonna

windshield wiper the legs
one way and then the other,

should feel awesome,

you can pause at any point

if you feel a place
that feels really good.

And then your thumbs gonna
inch forward and when you're

satisfied here with your
windshield wipers you're gonna

bring it all the way
down to Shavasana town.

Allow the weight of your body to relax

completely into the earth.

And close your eyes and
take a deep breath in.

And as you exhale,

let it be a surrender.

I am open.

If you're the type of person
that likes to plan everything,

control everything, maybe this
moment here is really more

important than any other
moment on your mat.

Just (exhales).

Okay.

I'm gonna trust the process, stay open.

And then gently begin
to deepen your breath.

You done good.

Just showing up here is awesome.

Incredible, nine days.

Tomorrow will be 10 days.

Wow.

Let's bring the hands together
and cheers to that, salud.

From my heart to yours.

Thumbs right up to the third eye.

We take a deep breath in.

Nice easy exhale as you breathe
out and we whisper: namaste.

(enlightened music)