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  • What's up, everyone? Welcome to 30 Days of Yoga with Adriene. I'm Adriene, and I'm super

  • excited. It's day one, y'all. Let's get started.

  • All right, my friends. Today, we're going to begin in a nice, comfortable, seated posture,

  • sudassana, with one foot in front of the other. So just to stay on the same page, let's draw

  • the left heel in towards your center, and then the right leg comes in to follow. You

  • can use a blanket or a block or a pillow. Even a book sometimes is nice to lift the

  • hips up, if you feel like you're getting trapped in this Mr. Burns posture here.

  • So take a quick second to get settled in in a nice comfortable seat, one foot in front

  • of the other. Make sure everything's situated, and then when you're ready, sit up nice and

  • tall. See if you can align your head over your heart, your heart over your pelvis.

  • You might take your fingers and touch your booty and move the fleshy part of the buttocks

  • aside. You might fix your hair here. Just do all those little things, so that we can

  • come to a nice, still place as we begin our challenge. Nice and slow, settling in, easing

  • into it, and really choosing to stay present. So I like to call it getting your money's

  • worth. So we're going to get a workout.

  • We're going to commit to 30 days of practice together. We're going to stretch the body,

  • tone the muscles, deepen the breath. But beyond that, we're going to listen. We're really

  • going to use this opportunity to come into a different type of presence, maybe learn

  • something new about yourself.

  • So today's practice is focused on that. So you sit up nice and tall. Take a second to

  • close the eyes, relax your shoulders down, and just notice how you feel. Notice, perhaps,

  • the tendency to want to move quickly to the next thing. We got 30 days. We can take it

  • nice and slow and really set ourselves up for a nice experience that feels good.

  • Bring your awareness or your attention to your breath and just notice it. You might

  • begin to deepen the breath, play with it here, seeing if you can extend the inhale, make

  • it a little bit longer, and extend the exhale.

  • Stick with your breath as we begin to move the body and shape-shift in and out of different

  • poses. Remember, the breath is energy. You send breath to the tight places. Use the tool

  • of your pranayama or your breath to stay focused and really be honest with yourself about how

  • you feel each day and each time you come to the mat. Oh, and also, let's have some fun.

  • Dropping the chin to the chest, we'll begin to draw circles with the nose, one way and

  • then the other, and then reversing your circle. Back and forth, kind of dropping into this

  • moment for yourself. Then we'll bring the head back to center stillness and draw the

  • palms together at the heart. Deep breath in as you lift the sternum up, thumbs, hearts

  • coming together. You only have one heart, I guess, heart.

  • We'll take a deep, deep breath in through the nose here. This time, go ahead and let

  • it out through the mouth, exhale. Again, just like that, deep breath in thorough the nostrils.

  • Sit up nice and tall and exhale out through the mouth. Make some noise.

  • Now we'll interlace the fingertips. Keep breathing deep as you press the palms forward, shoulders

  • relaxed, drop down, and then we send the palms up and back. Nice and easy organic movement

  • here. The knees are going to want to fly up, and we're gonna ground down through the tops

  • of the thighs, committing to a full body experience as you lift and lengthen up through the side

  • body and keep playing with your breath.

  • We teeter-totter back and forth here. Stretch it out. Notice that the shoulders are starting

  • to rise up. See if you can keep the shoulders relaxed, heart lifted. Arms may begin to get

  • tired here, especially if you're new to the practice. Stick with it. Find ease. Use your

  • breath to keep it together. Just kidding.

  • Inhale, back to center we go. This time, carve a line with your nose all the way up. So rather

  • than just looking up, kind of crunching the back of the neck, just really mindful activity

  • as we carve a line with the nose. Look up. One more breath here, and then on an exhale,

  • we break free. Fingertips rain down. Awesome.

  • Plant the left palm into the earth. Inhale, reach right fingertips up and over side body

  • stretch. Again, work on creating a full body experience as we ease into the practice. So

  • for me, that means really paying attention to, yes, the side body stretch, but also grounding

  • down through the legs and maintaining that extension through the crown. You might find

  • a little pulse here. You might spiral your heart up towards the sky. Make it your own

  • here.

  • Deep breath in. Then exhale swiftly up and through center, and we take it to the other

  • side. Right palm to the earth. Left fingertips reach up and over. Same thing. Stretch it

  • out. Ease into it. Great. One more breath here. You might spiral your heart up towards

  • the sky, and then on an exhale, we bring it back to center.

  • From here, we're going to walk the fingertips behind us. I'm gonna turn to the side so you

  • can see this. Walking them behind, pinkies might come close or, again, if the shoulders

  • are really tight, give yourself some space. You can keep it nice and easy today.

  • So I walk the fingertips back. We sit up nice and tall. Imagine lifting up through the armpit,

  • chest here. So we're lifting up through this area of the body and opening the heart, the

  • chest. Close your eyes. Find your breath.

  • When you get bored, or your mind begins to wander, come back to that sweet inhale. Exhale

  • out through the mouth whenever you need to let go a little bit or find a little inspiration.

  • Then slowly we'll soften through the elbows and walk the fingertips all the way around

  • and forward. So nice and easy, we walk the palms forward. To each his own here. So you

  • might end up here on the palms, really pressing the sit bones into the earth again. Full body

  • experience, really expanding the awareness throughout the legs, the hips, making sure

  • I'm still mindful of the shoulders. For me, that awareness is really an act of self love.

  • I'm considering all parts. Hey-o! First hey-o of the challenge.

  • Okay. So you might stay up here on your palms. You might already be way past me and on the

  • forearms. If not, this gives you something to look forward to. No worries, just be here

  • in the moment. Another option is to maybe send the fingertips all the way out and begin

  • to relax the weight of the head over.

  • You might find a soft sway back and forth. And again, the sit bones are going to want

  • to roll up here to compensate. See if you can stay grounded. Maybe a forehead underneath

  • a block . . . Hello. A block underneath the forehead. Maybe even we bubblegum the fists

  • here for a little support.

  • Breathe into your right hip. Find that breath. Then press into the sit bones. Press up into

  • your palms. We're going to walk the fingertips, spider fingers, as we say in kids yoga, over

  • towards the right. Don't crank it. Keep it easy. Remember, find ease as we ease into

  • the practice. I brush away dog hair. So professional.

  • Deep breath in here. Keep a nice extension through the crown, breathing into the left

  • side body, pressing the sit bones back. Then we walk it through center and take it to the

  • left. Same thing. So again, those hips are going to want to come up. We stay pressing

  • into the sit bones, shoulders relaxed, really mindful through the neck.

  • Deep breath in. Follow your exhale as you unravel back to center, and then we're going

  • to switch the legs here. So right heel comes in, left leg comes out. We draw the palms

  • together at the heart. Once again, inhale, sternum to thumbs. Exhale. Relax the elbows

  • down. Just notice how your legs feel sometimes. This side can be a little bit different, feel

  • a little foreign.

  • We'll interlace the fingertips. Sit up nice and tall. Press the palms. Actually let's

  • interlace the opposite direction this time, so opposite thumb on top, a little yoga for

  • the brain as we begin. We press the palms. Oh, yeah, that feels weird. Forward, up, and

  • back once again.

  • And same thing, just a little organic movement. Yes, to stretch the side body. Yes, to bring

  • awareness into the spine, but really to set the tone for our practice and our challenge

  • that you're in charge. It's more than modifying up or down. It's really about listening, being

  • present, easing into it, being honest. Also, it gives you the freedom to move how you want

  • to move. Find what feels good. Inhale. Carve a line with your nose. Look up and exhale.

  • Rain it down.

  • Great. This time, we walk the fingertips together just like before. This time, we're going to

  • inhale, lift the heart, and exhale. Draw a line with the nose past the right shoulder.

  • If you've practiced with me before, you know I love this move. Imagine receiving a little

  • kiss on the neck. This is a little hygiene for the neck and shoulders.

  • So it might seem like you're not doing a lot, but we're drawing the shoulder blades down.

  • We're opening the chest, lifting up through the ribcage, and keeping an extension in the

  • crown of the head. Breathe into the left side of the neck. Then on an exhale, this should

  • feel really yummy, as you drop the chin into the chest, breathe into the back of the neck.

  • Oh, yeah. Then take it to the other side.

  • So we find a softness here, even in this shape. We relax the shoulders down. Imagine someone

  • kissing you on this side of your neck. It's getting steamy in here already. Inhale in,

  • extend, extend, and exhale chin-to-chest for one more breath. This time, you can really

  • draw your nose to your navel. Then we lift up through the crown of the head. Take a deep

  • breath in. Smile or turn on that inner smile. Then we release, walking the fingertips forward,

  • same thing.

  • Palms come to the earth and feel this hip out. So you might find a gentle sway. Again,

  • coming onto the forearms might be an option or maybe all the way down, breathing into

  • the outer edge of that left hip, noticing how the sit bones want to peel up, and the

  • pelvis wants to rock, but we keep it grounded and strong. Couple more breaths here. Nice,

  • strong awareness throughout the whole body.

  • You press into the palms to slowly release and come up. This time, we're going to take

  • the fingertips, spider fingers all the way to the left. So again, there is a tendency

  • to want to crank here and do the yoga pose, and I just ask you, invite you to ease up.

  • We have 30 days. This is our first day. We're going to stretch it out, take a little stock,

  • get settled in. So nice, gentle twists to the left, and then we'll release, take it

  • through center and take it to the right. Breathe nice, long, smooth, deep breaths. Then gently

  • release back to center.

  • Also, flip your palms up, sit up nice and tall. Take a look at your hands. Spread them

  • wide. We're going to commit to a nice, strong awareness through the hands as we come forward

  • and up into tabletop position. So take this focus of the hands with you as we come gently

  • onto all fours.

  • So we draw the wrists underneath the shoulders, my friends, knees directly underneath the

  • hips. Press into the tops of the feet. Take that focus of the hands with you as you press

  • away from your mat. So fingers are going to want to do what they naturally do, and we're

  • going to really expand awareness, building a strong foundation here on day one.

  • We press away from the earth. Draw the navel up towards the spine. Relax your shoulders,

  • draw them away from the ears. So really mindful in the head and neck. Tendency here is for

  • the neck to kind of collapse, but remember, the neck is a nice, long, beautiful extension

  • of your spine. Cool.

  • Take a deep breath in here. Press onto the tops of the feet. Don't panic. We're going

  • to lift the knees, let them hover just for a second here. I like to do this one to just

  • bring a little kick-start to our challenge, but also to light a fire in the belly. Also,

  • when we lift the knees here, we can really tell if we're collapsing in other places.

  • So find that integrity.

  • One more breath here. You might experience a little shake, a little tremble. That's prana,

  • the energy moving, definitely a transformative energy there. So one more breath, and then

  • we release. Cat cow never looked so good.

  • Loop the shoulders, drop the belly. Inhale. Heart radiates forward. On the exhale, I start

  • at the tailbone, turn it under, curl it under as I rotate the hip points. Find the surrounding

  • of the spine and release the crown of the head to the earth. Inhale. Keep it nice and

  • slow today. Dropping the belly, tailbone lifts up, heart