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  • - Hi, everyone.

  • Welcome to Home, your 30-day yoga journey.

  • I'm Adriene, and this is Benji,

  • and we're so glad you are here.

  • Today is Day 1.

  • And this is a practice that invites you to simply recognize.

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

  • (upbeat gentle music)

  • Alrighty, my friends, welcome to your Day 1 practice.

  • Let's begin in a nice, comfortable seat.

  • Come on down to the ground.

  • And right away here

  • in our first official practice of the journey together,

  • feel free to sit up on a couple of blankets

  • or a couple of towels,

  • anything to get the hips up high.

  • This is a really nice place to start,

  • especially if you're not used to being on the ground,

  • or if you feel a little tight in the hips

  • or a little achy in the knee joints,

  • and/or if you feel like your spine

  • has a generous curve

  • as you come into a seat.

  • So sit up on something if you like.

  • Maybe in time we can start to remove those layers, maybe not.

  • Maybe you sit up on your cushion

  • for the rest of your days.

  • But right away we wanna recognize

  • what would feel good in this moment.

  • We're not trying to conform or confine into the postures.

  • We're using the postures to make discoveries,

  • and to support

  • ourselves on the journey.

  • Hopefully by now you've come into

  • a nice, comfortable seat of your choice.

  • I'd like to invite you to sit up nice and tall here.

  • And as you're ready, tuck your chin slightly

  • just to bring a little more length to the back of the neck.

  • Recognize where you have placed your hands.

  • And make adjustments here as you wish.

  • Palms down, maybe palms up.

  • Perhaps palms gently placed in your lap.

  • Then, as you're ready or comfortable, close your eyes.

  • Trust yourself.

  • Trust me.

  • Trust this practice, this journey you are embarking upon.

  • And as much as you can,

  • allow the sound of my voice to guide you here.

  • I'm always here for you to peek at

  • and use as a visual.

  • But trust me, trust yourself, trust the video.

  • Close your eyes here.

  • And as you're ready,

  • begin to recognize your breath.

  • This can be very simply noticing

  • the quality of your breath.

  • Or maybe you are ready, you are raring to go,

  • and maybe it is right away taking a big,

  • deep breath in.

  • And allowing for a long, slow breath out.

  • The task today is not to do anything,

  • but to simply recognize.

  • Recognize your willingness to show up for yourself.

  • From a yoga perspective, if you have shown up,

  • you are already halfway home.

  • Continue to acknowledge your breath.

  • And when you're ready,

  • on an inhale,

  • lengthen up through the crown of the head.

  • Sit up a little taller.

  • Breathe in.

  • And on an exhale, slowly draw the palms together.

  • We call this Anjuli Mudra.

  • Just this prayer-like position,

  • hands kissing together near your heart.

  • You can find a gentle bow of the head here.

  • A little taste, a little flavor

  • of surrender, of reverence.

  • Again, today's task or invitation

  • is to simply recognize where you are.

  • What it feels like to be you today

  • on this beautiful day in which you set out

  • on a 30-day yoga journey.

  • But also begin to train the mind and the body

  • to work together in recognition.

  • Recognizing where you're tight.

  • Being willing to recognize where you might be struggling.

  • And again, this one's important, I think, on Day 1,

  • just acknowledging, recognizing yourself for showing up.

  • Take a deep breath in.

  • As you exhale, draw the chin to the chest,

  • bow your head toward your heart.

  • Start to feel a big stretch in the back of the neck here.

  • See if you can notice or recognize

  • if your shoulders have begun to creep up towards you ears.

  • That's a pattern, it's all good.

  • Just drop the shoulders down.

  • Continue to breathe deep here.

  • With your eyes closed, see your body in this shape

  • and allow your breath

  • to grow a little bit stronger, more full.

  • More awareness of breath here.

  • And then see if you can recognize,

  • as you deepen the breath,

  • how that kind of moves the shape,

  • even if it's just ever so slightly.

  • Now finally we'll recognize that we are doing this

  • as a big group of people, and pets.

  • Wow, Benji just let out a big sigh right when I said that.

  • We are so blessed to also have this opportunity

  • to recognize that we're not alone,

  • and we're practicing with hundreds, thousands,

  • millions of people all across the globe.

  • This recognition is also important

  • and it's one of the things that

  • Yoga With Adriene community has taught me,

  • how important that is.

  • On that note, as a community,

  • I'll guide us through a cycle of breath.

  • Ready?

  • Here we go.

  • Take the deepest breath you've taken all day,

  • all month, all year.

  • Inhale in through your nose.

  • Fill it up, fill it up, fill it up, fill it up,

  • and exhale out through your mouth.

  • Excellent.

  • Bat your eyelashes open.

  • Begin to lift your head, lift your chin,

  • and allow your fingertips to come to your sides.

  • Aww.

  • Benji, everybody, Day 1.

  • Already chill. (chuckles)

  • And with fingertips kissing the earth

  • I'm gonna invite you to pull the pinkies back

  • just a little bit to already start...

  • Sorry, buddy. (chuckles)

  • Already start to open up through the chest,

  • through the heart.

  • Then we'll draw the shoulder blades in together

  • as if you are working to kind of pinch a pencil

  • between your two shoulder blades.

  • And again we start to find this lift up through the sternum,

  • this openness through the chest, the heart.

  • And just notice, see if you can recognize

  • if that feels difficult,

  • if this makes you feel anything at all.

  • Maybe you are already nice and open in this area.

  • Maybe this has been collapsed for quite some time.

  • And if that's you, I promise you you're not alone.

  • Start to pay attention.

  • Then, when you're ready,

  • start to lift up from the armpit chest as you breathe in

  • so we feel this lift up through the side body.

  • And exhale, draw the shoulder blades together a little more.

  • A slight bend in the elbows.

  • You might even walk your pinkies back a little more.

  • If you're starting to shake here, and tremble,

  • you are not alone. We're finding this midline.

  • Maybe some of us remembering, recognizing this midline

  • for the first time in a long time.

  • And if you practice regularly and you're not trembling here

  • then find that depth of breath right away.

  • Inhale in.

  • Exhale, drop your chin to your chest.

  • Inhale in.

  • Exhale, right ear over right shoulder.

  • Keep pressing into your pinkies.

  • Inhale in.

  • Exhale, chin to chest.

  • Breathing in.

  • Exhale, left ear over left shoulder.

  • Press into your fingertips.

  • Good, inhale in.

  • Soften through the skin of the face here.

  • Exhale, chin to chest.

  • One more time, inhale in.

  • Exhale, right ear over right shoulder.

  • Keep the sternum lifted here.

  • Inhale in, soften the skin on the forehead.

  • Exhale, chin to chest.

  • Breathe with me here, big inhale.

  • Exhale, left ear over left shoulder.

  • Nice and slow, press into the fingertips.

  • And inhale in.

  • And exhale, chin to chest.

  • Awesome.

  • Carve a line with the nose

  • almost like a little kitty cat pressing a ball of yarn.

  • Integrate spine, neck, part of the spine here,

  • as you slowly draw a line with your nose forward.

  • And then bring the head over the heart as you lift it.

  • Heart over the pelvis.

  • Awesome, here we go.

  • Flip the palms up towards the sky.

  • Big breath, big stretch here.

  • Nice and slow, spread the fingertips wide.

  • Inhale, reach all the way up.

  • Quads, thighs, really heavy here as you reach up.

  • Fingertips kiss up and overhead.

  • On the exhale, palms face down.

  • Breathing nice and slow.

  • Fingertips kiss the earth at the end of the breath.

  • Benji's being extra cute here on Day 1.

  • Nice work, Benji.

  • Inhale, reach for the sky.

  • Lower body is really heavy here.

  • Breathe deep.

  • Stretching through the side body.

  • And then exhale, press it down.

  • Spread the fingertips wide,

  • really stretching through the palms.

  • Fingertips kiss the earth.

  • One more time, inhale.

  • All the way up.

  • Hug the low ribs in, keep them hugging in as you exhale,

  • slowly floating the palms down.

  • Beautiful.

  • Left hand comes to the earth.

  • Really pressing all of your knuckles into the earth.

  • Maintain that as you flip the right palm up.

  • Reach all the way up towards the sky as you breathe in.

  • Feel that stretch in the right side body, nice and long.

  • Big breath, big stretch.

  • And then exhale, bend your left elbow.

  • Find a long, beautiful line from your right hip

  • all the way up through your right fingertips.

  • Now gently pull your right thumb back.

  • Spiral your heart up towards the sky.

  • Think about those low ribs here also hugging in,

  • so finding a little sense of your center, your core here.

  • Breathe in.

  • Relax your jaw, soften through the forehead.

  • And exhale to come all the way back through to center.

  • Good, take the shoulders up towards the ears.

  • Breathe in.

  • And lower them down as you breathe out.

  • Great, right...

  • Right hand mindfully pressing into the earth.

  • Everything counts here.

  • Recognizing that hand-to-earth connection right away.

  • And then, when you're ready, flipping the left palm up.

  • Big inhale to reach all the way up

  • towards the ceiling or the sky first.

  • Find that length.

  • Big breath, big stretch.

  • And then exhale, soft bend in your right elbow

  • as you take it a little further over.

  • Feeling this connection from your left hip socket