WEBVTT

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- Hey hey everyone and welcome to True,

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your 30 day yoga journey.

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

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so that you can feel fine and

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♪ Open your mind and body ♪

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Let's get started.

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All right, let's begin standing today

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with the feet together.

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

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

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you draw the knuckles
down and away behind you.

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Start to open up through
the chest right away.

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And then exhale, relax
your shoulders down.

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We're just gonna ground in this moment.

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It's amazing.

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You're here day nine killing it.

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

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Inhale, lift the chest.

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Exhale, relax the shoulders.

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Inhale, lift the chest.

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Big refreshing breath in.

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And exhale, relax the shoulders.

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Great, one more time.

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Big inhale, stand up nice and tall.

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And then as you exhale, long easy exhale,

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just really feel that
connection to your heels.

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And root yourself in this moment.

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Great then release the fingertips
and big inhale to reach

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the fingertips up toward the sky.

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Feel that flush of energy in the forearms.

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Inhale in, exhale, relax
the shoulders down.

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Inhale, rooting down to
your feet, reaching up.

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Nice easy exhale as you
relax the shoulders down.

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And one more time big inhale.

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And exhale.

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Beautiful, bring the palms
together up over the head.

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

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

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

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Bump the hips to the left.

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Keep your feet nice and strong.

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Spiral your heart up towards the sky.

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Big stretch, big opening here, inhale.

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And exhale from your core, your center,

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all the way back to the middle.

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Beautiful, inhale, reach up.

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

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Pay attention to the sensation.

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Spiral your heart up.

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Smell your armpit.

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Life's too short, inhale.

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

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Inhale, and exhale palms
come together and down.

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Back at the old heart.

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Back at ye old heart space.

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

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We start tending to these
spaces and these spaces

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

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Today we're gonna open
up through this space.

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

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All right, walk to the top of your mat

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if you're not there already.

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

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Bend the knees, inhale reach for the sky.

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Exhale, slow and soft, forward fold.

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Pause here.

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Take a couple breaths.

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Clasp the elbows if it feel right.

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

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Nothing like the at home yoga
practice to keep you really

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present and aware of what
is going on right now.

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Not what went on yesterday
or earlier this morning.

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Not what's about to happen tomorrow.

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But right here right now.

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

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

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Find your lift halfway.

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That lengthening through the spine.

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

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step the right toes all the way back.

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Lower the right knee.

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

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just gonna sway a little
side to side here.

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Softly, sweetly.

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Keep your left toes pointing forward.

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Front knee over front ankle
so if you have a tendency

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to come too far here back the truck up.

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Find a nice soft easy sway.

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

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

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connect to your center, your core energy.

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

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Now squeeze, hug everything
into the midline here.

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Lift up from the pelvic
floor just a hair and lift

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your sternum up to your thumbs.

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Embody the shape with so much love.

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Maybe even a little
empowerment dare I say.

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

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that you bring to the shape.

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

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

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hearts, open our mind to a new experience.

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Take one more breath,
maybe sink a little deeper.

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Hugging your thighs to the midline.

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And then we'll slowly
release fingertips down.

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Now, straighten the front leg,

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

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Right hip is over the right knee

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so not super far behind here.

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But bones are nice and stacked.

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Then inhale to look forward,
open through the chest.

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

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all the way back up.

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Listen carefully, now,
curl the back toes under,

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lift the back knee and here we go.

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Big move here.

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Sweep the fingertips forward, up and back.

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Big beach ball up and overhead.

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Same action as before,
hugging into the midline.

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Cultivating that energy
from the base of the spine.

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And lift your chest, open your heart.

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Open your mind and breathe deep.

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

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you can take the thumbs
back, pinkies forward,

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and as if you're holding that ball,

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relax the shoulders down.

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One more breath here we got this.

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Inhale.

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And then exhale with control.

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Rain it down.

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

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forward fold.

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Inhale halfway lift your version.

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Exhale to soften and release.

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Inhale to reach for the sky, big stretch.

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Big breath.

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Exhale to release all the way down.

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Interlace behind opposite
thumb on top so opposite

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than the thumb you did before.

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

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

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Listen to the sound of your breath.

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(breathing)

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

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Inhale reach for the sky.

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Exhale bringing it down.

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Inhale, it's your pathway, get ready.

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

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Nice fluid movement.

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Lower the back knee.

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Soft, easy sway.

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We start to feel opening through the hips.

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Check it out.

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(breathing)

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

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that back foot and here we go.

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Engage, shoop, engage.

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That sounds weird.

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Bring the palms together and
press into that front foot.

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That lifts you up.

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We find that length through the spine.

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Notice how it's different on this side.

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If you ever need to pad the back knee,

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a really easy way to do it is just fold

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the yoga mat like so.

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You can always pull in
your blanket or towel

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as a backup as well.

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

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Inhale, lift the sternum to the thumbs.

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Notice if you're just
kind of hanging out here

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waiting for something.

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See if we engage outer hips, hug in.

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And then really pressing
into your foundation to lift

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that little energy from
the base of the spine.

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

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essence if you will,

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can you bring to this shape today?

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Don't be shy.

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Don't play small.

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(breathing)

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Great, take one more big
breath in and then exhale

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to release it down nice and slow, awesome.

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You're gonna curl the back toes under,

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start to straighten through
the front leg and really

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just a reminder, every
time I say straighten,

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

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Never want to lock the knees.

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Then, inhale to look forward.

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Open through the chest.

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Nice and then exhale dig
into that right heel.

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Come all the way back.

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

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And then slowly lift that back knee.

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

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Reach for the sky.

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Big stretch, big breath.

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Work it out.

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So we create this support
system in these shapes.

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And it really starts with you.

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

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and then you start to do
it off the mat instead

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of looking for other people
to solve your problems

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you got it.

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You start to work on it naturally.

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You have the tools to practice.

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The muscle memory.

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Take one more breath here, inhale.

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And then exhale to slow
and with control release.

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Here we go, inhale look forward.

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Exhale back foot comes up, forward fold.

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Interlace the fingertips
this time behind the calves.

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Bend the elbows left to right.

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

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head hang low.

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Now opening up through
the back of the legs.

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Deepen your breath.

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Mm.

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Awesome, then release the fingertips

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and inhale halfway lift.

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Exhale to fold.

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Inhale reach for the sky
and exhale hands to heart.

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Close your eyes, observe your breath.

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

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in those toes.

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Presence.

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I love coming back to
mountain pose because I just

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

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What's my level of presence?

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How thick is the veil?

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(breathing)

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

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reach for the sky.

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Wiggle the fingertips, wake it up.

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Exhale, rain it down.

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Inhale halfway lift.

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Exhale fold and slide
your right toes back.

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Lower the right knee.

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This time sweep the fingertips
forward up and back.

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Inhale, lift your heart, big stretch.

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Then exhale to rain it down.

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Pull back on the left hip crease.

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Straighten the front leg.

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Inhale, look forward.

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Broaden through the chest.

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

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Curl the back toes under,
lift the back knee,

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here we go, big move here.

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Inhale, reach for the sky, open the chest.

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High lunge and then
exhale to rain it down.

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Step the back foot up to meet the front.

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You got this.

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Inhale, halfway lift.

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Exhale to soften and fold.

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Inhale reach for the sky.

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

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Exhale, fold.

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Beautiful, inhale halfway lift.

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Exhale, fold.

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Slide or step the left toes back.

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Lower the left knee.

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

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Big stretch, open your
heart, lift your sternum.

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And then exhale to release.

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Fold the right hip crease back,

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flex your right toes towards your face.

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Inhale, open through
the chest, look forward.

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And then exhale all the way back.

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Right foot presses firmly into the earth.

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Curl the left toes under.

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When you feel like you have your footing,

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inhale reach for the sky.

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Big stretch, big breath.

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

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Awesome, back foot comes
up to meet the front.

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

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Exhale to fold.

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

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

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Nice, inhale, halfway lift.

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Catch a wave and then
exhale to fold, beautiful.

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

00:13:47.839 --> 00:13:50.506
step left toes back, plank pose.

00:13:51.818 --> 00:13:54.537
Inhale, look forward,
shift forward, exhale,

00:13:54.537 --> 00:13:56.762
lower all the way to your belly.

00:13:56.762 --> 00:14:00.487
You can come onto the
knees first if you like.

00:14:00.487 --> 00:14:04.654
Then inhale, open the chest,
open the heart, cobra.

00:14:06.478 --> 00:14:08.073
Exhale to fold.

00:14:08.073 --> 00:14:09.828
Curl the toes under.

00:14:09.828 --> 00:14:11.609
Press up to plank or half plank.

00:14:11.609 --> 00:14:14.276
And then take your downward dog.

00:14:16.492 --> 00:14:18.992
Beautiful, nice work everyone.

00:14:20.806 --> 00:14:22.415
Pedal it out here.

00:14:22.415 --> 00:14:26.080
Feel that stretch in the
outer hip, the glute.

00:14:26.080 --> 00:14:26.913
Side body.

00:14:31.927 --> 00:14:35.252
Then close your eyes and
after you've taken a moment to

00:14:35.252 --> 00:14:39.419
walk your dog here, see
if you can find stillness.

00:14:42.666 --> 00:14:44.833
And then calm your breath.

00:14:46.150 --> 00:14:48.483
(breathing)

00:14:57.771 --> 00:15:01.793
Nice, now slow and with
control like you love yourself,

00:15:01.793 --> 00:15:05.030
begin to bend the knees
and you're gonna lower them

00:15:05.030 --> 00:15:07.541
to the ground, soft landing.

00:15:07.541 --> 00:15:09.255
Bring the big toes together.

00:15:09.255 --> 00:15:11.506
Slide the knees as wide as the yoga mat.

00:15:11.506 --> 00:15:14.516
Listen carefully, inhale, drop
the belly, open the chest,

00:15:14.516 --> 00:15:17.849
look forward and exhale send it on back.

00:15:20.746 --> 00:15:21.829
Child's pose.

00:15:25.468 --> 00:15:28.166
Now I'll let you decide
here what feels awesome.

00:15:28.166 --> 00:15:32.084
Active arms, if you have a
good amount of energy today.

00:15:32.084 --> 00:15:34.334
Or soft heavy relaxed arms.

00:15:40.635 --> 00:15:42.574
There's always room for awareness

00:15:42.574 --> 00:15:44.344
in whatever option you take.

00:15:44.344 --> 00:15:48.011
So whatever choice you
make, it's conscious.

00:15:50.988 --> 00:15:52.655
And close your eyes.

00:15:53.983 --> 00:15:57.150
Take a cue, a little remembrance
of yesterday's practice

00:15:57.150 --> 00:15:58.733
and relax your jaw.

00:16:04.111 --> 00:16:06.444
And quiet your breath again.

00:16:07.564 --> 00:16:09.897
(breathing)

00:16:13.637 --> 00:16:15.137
Making some space.

00:16:18.104 --> 00:16:20.437
(breathing)

00:16:27.602 --> 00:16:30.668
Wonderful, press into
the tops of the feet.

00:16:30.668 --> 00:16:33.318
As you're ready, slowly
carve a line with the nose

00:16:33.318 --> 00:16:35.206
to look forward and come up.

00:16:35.206 --> 00:16:37.615
You're gonna keep your
knees where they are,

00:16:37.615 --> 00:16:39.410
your feet where they are

00:16:39.410 --> 00:16:41.734
and hands are gonna come to the earth.

00:16:41.734 --> 00:16:43.889
A yoga with Adriene favorite,

00:16:43.889 --> 00:16:46.839
deep opening here as we
press away from the yoga mat

00:16:46.839 --> 00:16:48.966
with the right hand and
you're gonna inhale,

00:16:48.966 --> 00:16:51.134
open left fingertips to the sky.

00:16:51.134 --> 00:16:52.772
Try to keep your feet where they are.

00:16:52.772 --> 00:16:55.183
And there here we go, think up and over.

00:16:55.183 --> 00:16:58.050
You're gonna take your left
fingertips around to thread

00:16:58.050 --> 00:17:00.759
today so really stretching
through the back body, the lat,

00:17:00.759 --> 00:17:04.926
shoulder, and then you'll
come to thread the needle.

00:17:06.082 --> 00:17:09.346
Breathe out and then on the
inhale claw through the right

00:17:09.346 --> 00:17:12.098
fingertips take it all the
way back up with your breath.

00:17:12.098 --> 00:17:13.931
And then exhale again.

00:17:17.692 --> 00:17:20.357
One more time, inhale.

00:17:20.357 --> 00:17:22.767
I'm not putting any pressure.

00:17:22.767 --> 00:17:24.804
Almost went into an accident there.

00:17:24.804 --> 00:17:26.849
Pressure in my right wrist
at all clawing through my

00:17:26.849 --> 00:17:30.098
fingertips so much so
that there's no pressure.

00:17:30.098 --> 00:17:32.805
Great, and after you finish
up that last one come back

00:17:32.805 --> 00:17:34.902
and we'll switch to the other side.

00:17:34.902 --> 00:17:36.726
Claw through your fingertips.

00:17:36.726 --> 00:17:39.682
Little to no pressure in that wrist.

00:17:39.682 --> 00:17:41.718
Here we go, inhale.

00:17:41.718 --> 00:17:45.762
Right fingertips reach all
the way up and then exhale

00:17:45.762 --> 00:17:48.195
to thread the needle.

00:17:48.195 --> 00:17:49.836
Take it all the way through.

00:17:49.836 --> 00:17:52.561
Breathe out, empty out all your breath.

00:17:52.561 --> 00:17:54.658
Lots of awareness through the toes.

00:17:54.658 --> 00:17:56.991
As you inhale reach back up.

00:17:58.837 --> 00:18:01.420
Create space and exhale, twist.

00:18:04.853 --> 00:18:06.497
And one last time.

00:18:06.497 --> 00:18:10.664
Inhale, gotta create some space
for some new doors to open.

00:18:12.507 --> 00:18:13.424
And exhale.

00:18:17.271 --> 00:18:18.104
Awesome.

00:18:19.055 --> 00:18:20.411
Come all the way back.

00:18:20.411 --> 00:18:21.749
Walk the knees in.

00:18:21.749 --> 00:18:25.726
Inhale, press the palms into the earth.

00:18:25.726 --> 00:18:27.369
No pressure on the wrists.

00:18:27.369 --> 00:18:28.953
Claw through the fingertips.

00:18:28.953 --> 00:18:30.936
Exhale, curl the toes
under, lift the knees,

00:18:30.936 --> 00:18:32.346
slide it back to plank.

00:18:32.346 --> 00:18:33.528
Draw the navel up.

00:18:33.528 --> 00:18:35.183
Press away from your yoga mat.

00:18:35.183 --> 00:18:36.312
Breathe deep.

00:18:36.312 --> 00:18:37.893
We're not going anywhere.

00:18:37.893 --> 00:18:39.918
We're staying here with the breath.

00:18:39.918 --> 00:18:41.659
Notice where your mind goes.

00:18:41.659 --> 00:18:42.663
Stay open.

00:18:42.663 --> 00:18:44.198
You can move if you need to.

00:18:44.198 --> 00:18:46.521
You can come on to the
forearms if you need to.

00:18:46.521 --> 00:18:50.330
I promised that we would work
and get strong in this series

00:18:50.330 --> 00:18:51.944
so stick with me.

00:18:51.944 --> 00:18:53.510
Do your best.

00:18:53.510 --> 00:18:54.921
We're here for five.

00:18:54.921 --> 00:18:56.318
Four.

00:18:56.318 --> 00:18:57.502
Three.

00:18:57.502 --> 00:18:58.814
Two.

00:18:58.814 --> 00:19:01.284
And on the one we'll
slowly lower the knees.

00:19:01.284 --> 00:19:04.025
You're gonna take your right
knee and slide it all the

00:19:04.025 --> 00:19:05.525
way up for pigeon.

00:19:06.971 --> 00:19:08.638
So strong back foot.

00:19:10.381 --> 00:19:11.714
Set yourself up.

00:19:13.562 --> 00:19:15.560
Inhale to lift your heart.

00:19:15.560 --> 00:19:17.373
Open heart, open mind.

00:19:17.373 --> 00:19:18.206
Look up.

00:19:19.525 --> 00:19:23.087
And then exhale to bring it forward.

00:19:23.087 --> 00:19:25.420
(breathing)

00:19:30.777 --> 00:19:31.944
Inhale deeply.

00:19:35.010 --> 00:19:37.848
And then use your exhale
to make some space.

00:19:37.848 --> 00:19:39.031
Let go.

00:19:39.031 --> 00:19:40.855
Nice and easy.

00:19:40.855 --> 00:19:43.188
(breathing)

00:19:49.285 --> 00:19:51.452
Gorgeous, press up slowly.

00:19:52.508 --> 00:19:55.431
Connect to your core, your center.

00:19:55.431 --> 00:19:58.268
Here we go, coming back to
all fours and then you're just

00:19:58.268 --> 00:20:00.525
gonna switch, bring the
left knee all the way up.

00:20:00.525 --> 00:20:02.192
Set yourself up for greatness.

00:20:02.192 --> 00:20:06.109
Strong connection, root
through that back foot.

00:20:10.589 --> 00:20:11.931
And then inhale,

00:20:11.931 --> 00:20:14.025
upper arm bones can
actively rotate out here.

00:20:14.025 --> 00:20:15.951
It's a great action to check in with

00:20:15.951 --> 00:20:17.232
before you forward fold.

00:20:17.232 --> 00:20:18.149
Open, open.

00:20:23.136 --> 00:20:23.969
Inhale.

00:20:26.194 --> 00:20:28.814
I am open is the affirmation here.

00:20:28.814 --> 00:20:30.897
Exhale, bring it on down.

00:20:32.395 --> 00:20:34.062
Nice easy breathing.

00:20:35.762 --> 00:20:38.044
(breathing)

00:20:38.044 --> 00:20:41.461
Close your eyes, soften through your jaw.

00:20:42.634 --> 00:20:45.816
Maybe your mind has been
distracted in this practice today

00:20:45.816 --> 00:20:49.891
so maybe now is the time as
we begin to near the end of

00:20:49.891 --> 00:20:52.747
our practice today, maybe now
is the time that you really

00:20:52.747 --> 00:20:56.382
kick in some good conscious breathing.

00:20:56.382 --> 00:20:58.382
Some great full breaths.

00:21:00.035 --> 00:21:02.368
(breathing)

00:21:09.729 --> 00:21:11.884
And when you're ready,

00:21:11.884 --> 00:21:14.942
let's slowly begin to activate the core.

00:21:14.942 --> 00:21:16.990
And press into your palms.

00:21:16.990 --> 00:21:18.407
And rise back up.

00:21:22.495 --> 00:21:24.279
We'll shift on to the left hip now.

00:21:24.279 --> 00:21:26.545
Left buttock, swing old Bessie around.

00:21:26.545 --> 00:21:27.660
That's your right leg.

00:21:27.660 --> 00:21:30.426
It's an old joke and
it's not a great joke.

00:21:30.426 --> 00:21:34.093
And we're gonna come
to a cross legged seat.

00:21:39.166 --> 00:21:41.474
Bring the palms to the knees and inhale.

00:21:41.474 --> 00:21:43.714
You're gonna lengthen the tailbone out,

00:21:43.714 --> 00:21:45.297
lift your chest up.

00:21:46.528 --> 00:21:49.619
And then exhale, scoop the
tailbone in and around.

00:21:49.619 --> 00:21:51.045
Catch yourself here.

00:21:51.045 --> 00:21:54.013
Feel this generous round
through the upper back body.

00:21:54.013 --> 00:21:57.013
This is the classic Mr. Burns shape.

00:21:59.917 --> 00:22:02.841
That brings us here to the mat.

00:22:02.841 --> 00:22:06.835
Then twice more inhale, open the chest.

00:22:06.835 --> 00:22:11.002
Look forward or up and
then exhale, round through.

00:22:13.152 --> 00:22:15.375
One more time massaging the booty.

00:22:15.375 --> 00:22:17.375
Here we go, inhale lift.

00:22:19.268 --> 00:22:20.935
And exhale to round.

00:22:23.806 --> 00:22:26.275
Beautiful, inhale come back to center.

00:22:26.275 --> 00:22:28.339
Bring the hands behind you.

00:22:28.339 --> 00:22:29.482
Release the legs,

00:22:29.482 --> 00:22:31.380
feet come on the ground
and you're just gonna

00:22:31.380 --> 00:22:34.416
windshield wiper the legs
one way and then the other,

00:22:34.416 --> 00:22:35.584
should feel awesome,

00:22:35.584 --> 00:22:37.124
you can pause at any point

00:22:37.124 --> 00:22:38.465
if you feel a place
that feels really good.

00:22:38.465 --> 00:22:42.589
And then your thumbs gonna
inch forward and when you're

00:22:42.589 --> 00:22:45.908
satisfied here with your
windshield wipers you're gonna

00:22:45.908 --> 00:22:49.575
bring it all the way
down to Shavasana town.

00:22:58.645 --> 00:23:00.445
Allow the weight of your body to relax

00:23:00.445 --> 00:23:02.612
completely into the earth.

00:23:12.012 --> 00:23:15.845
And close your eyes and
take a deep breath in.

00:23:18.687 --> 00:23:20.187
And as you exhale,

00:23:21.807 --> 00:23:23.640
let it be a surrender.

00:23:26.173 --> 00:23:27.006
I am open.

00:23:31.491 --> 00:23:34.015
If you're the type of person
that likes to plan everything,

00:23:34.015 --> 00:23:37.083
control everything, maybe this
moment here is really more

00:23:37.083 --> 00:23:39.980
important than any other
moment on your mat.

00:23:39.980 --> 00:23:42.459
Just (exhales).

00:23:42.459 --> 00:23:43.954
Okay.

00:23:43.954 --> 00:23:47.204
I'm gonna trust the process, stay open.

00:24:10.536 --> 00:24:14.203
And then gently begin
to deepen your breath.

00:24:15.971 --> 00:24:17.056
You done good.

00:24:17.056 --> 00:24:19.723
Just showing up here is awesome.

00:24:22.901 --> 00:24:24.554
Incredible, nine days.

00:24:24.554 --> 00:24:26.637
Tomorrow will be 10 days.

00:24:28.140 --> 00:24:29.776
Wow.

00:24:29.776 --> 00:24:33.943
Let's bring the hands together
and cheers to that, salud.

00:24:36.510 --> 00:24:38.665
From my heart to yours.

00:24:38.665 --> 00:24:41.459
Thumbs right up to the third eye.

00:24:41.459 --> 00:24:43.542
We take a deep breath in.

00:24:45.181 --> 00:24:49.348
Nice easy exhale as you breathe
out and we whisper: namaste.

00:24:54.155 --> 00:24:57.155
(enlightened music)