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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

  • all the way up through your left fingertips.

  • You can wiggle the left fingertips to activate there.

  • Good, then pull your left thumb back.

  • Spiral your heart up towards the sky.

  • Hug the low ribs in.

  • Feel everything turn on in the midline.

  • Breathe in.

  • And as you breathe out,

  • bring it all the way back and through center.

  • Excellent.

  • We're gonna come forward onto all fours here.

  • Move nice and slow.

  • Move like you love yourself.

  • Even if you're not sure,

  • let's experiment.

  • I'll meet you in a Tabletop Position.

  • Lots of attention on the hands here.

  • We're gonna use this for the rest of our journey and...

  • To the end of time together

  • Spread the hands wide.

  • There's a tendency to go a little bit narrow here.

  • So bring your hands, or your wrists, rather,

  • underneath your shoulders and then go just a hair wider.

  • Nice, strong base.

  • Knees come directly underneath the hip points.

  • We're gonna press down through the tops of the feet.

  • Tabletop Position.

  • Hug the low ribs up and in.

  • Try to create length from the crown of the head

  • all the way through the tail.

  • Recognize this beautiful line, right, the spine.

  • The spinal column being also your energetic highway.

  • We'll talk more about that as we go on this ride together.

  • There's a tendency to forget

  • that the neck is an extension of the spine.

  • And while we do want to always honor

  • our natural curvature in the spine,

  • there's a tendency to kind of collapse in the low back.

  • Hey.

  • So send your tailbone out, lengthen your crown forward.

  • Draw your navel up towards the spine.

  • Hug the low ribs in.

  • Now we're gonna test out this position

  • by curling the toes under,

  • clawing through the fingertips

  • to keep pressure out of the wrists.

  • And we got this.

  • This is all about checking in, Day 1.

  • Inhale in, soft bend in the elbows.

  • Exhale, let your knees just begin to float up and hover.

  • We're only here for three, breathe deep,

  • two, recognizing this line of the spine from crown to tail,

  • nice taut line.

  • And slowly lowering the knees on the one.

  • Beautiful. Uncurl the toes,

  • press into the tops of the feet once again.

  • And here we go, drop the belly.

  • Open the chest.

  • Carve a line with your nose just like we did before,

  • to look forward.

  • Pause here, breathe.

  • Take stock.

  • Good, claw through the fingertips.

  • Press into the tops of the feet.

  • Breathe in again, inhale.

  • And on the exhale, tuck the chin into the chest,

  • rounding through.

  • Easing into it today, nice and slow.

  • Many of us, we've done a lot of Cat-Cows.

  • That's a weird sentence.

  • And so slowing it down to really

  • recognize what all is going on in this shape.

  • What sensations come up?

  • What can I pay attention to

  • that maybe I haven't been before because I've kind of just,

  • for better or worse, been practicing regularly,

  • and I might have been caught just going through the motions.

  • Good.

  • Lifting your heart space up a little more.

  • Claw through the fingertips.

  • And here we go, on your next inhale

  • now we're gonna flow with the breath.

  • Inhale to drop the belly.

  • Open your chest, your heart forward.

  • Exhale, navel draws up and in.

  • Tailbone tucks and lengthens down

  • as you claw through the fingertips, Cat Pose.

  • Keep it nice and slow here, inhale.

  • Soft bend in the elbows as you drop the belly.

  • Open the chest.

  • Exhale, round through, chin to chest.

  • What can you identify here?

  • One more round. Inhale, drop the belly.

  • Try not to rush it, I know it's hard.

  • And exhale with me, here we go.

  • Chin to chest, navel draws up.

  • Really hug the lower ribs up, up, up and in.

  • Press into the tops of the feet.

  • Sweet.

  • Inhale, Tabletop Position.

  • Nice, neutral spine.

  • Let's give your wrists a break

  • by dropping the elbows exactly where the hands are

  • and not allowing them to splay out or to come in.

  • So right underneath the shoulders.

  • You wanna create this nice stacking of the bones.

  • Which is a great thing to recognize here on Day 1

  • because we're gonna keep working in that way

  • throughout the evolution of our practice here together.

  • Alright, walk the knees back.

  • Try to keep them in the same line as your elbows

  • so we have these two parallel lines,

  • these railroad tracks if you will, on the yoga mat.

  • Peek at me if you need to, always.

  • You're gonna melt your heart down towards the earth.

  • Maybe forehead touches the mat, maybe not.

  • Here's a big heart opener for you.

  • Opening up through the shoulders, the chest,

  • the ribcage. Breathe deep.

  • See if you can find at least one big, wide breath,

  • whatever that means to you, a big lateral breath.

  • You got it.

  • Anahatasana, Heart-to-Earth Pose, a surrender.

  • Get your booty up in the air.

  • Tailbone towards the sky.

  • Breathe, breathe, breathe.

  • Good, then to come up we'll inhale in, exhale.

  • On your exhalation, hug the low ribs in

  • so you're moving from center

  • as you come all the way back up to tabletop position.

  • Yay, bump the hips to the left here.

  • Turn your gaze, again, draw a line with your nose.

  • We're always integrating the neck

  • by really moving the nose

  • rather than just working with your eyes.

  • Keep it all integrated by drawing a line with your nose

  • all the way towards your right shoulder.

  • Bump the hips to the left.

  • Slowly uncrumpling throughout the side body here.

  • Bump the hips to the right, and same thing.

  • Think about integrating the neck

  • as you take your nose on a little journey (chuckles)

  • towards your left shoulder.

  • If this seems a bit weird to you, trust me,

  • by Day 15 you're gonna be all about it.

  • Because it feels good to move in a way

  • that is more integrated,

  • rather than just focused on our eyes.

  • Okay, back to center.

  • Here we go, our first Downward Dog.

  • All together now.

  • Spread the hands wide.

  • Upper arm bones rotate out.

  • Elbow creases towards the front edge of your mat.

  • Try to find a little connection to your core, your center here,

  • by taking a deep breath in

  • and using that exhale to do just that.

  • Then curl the toes under.

  • And as you're ready, nice and slow,

  • press palms into the earth evenly

  • as you slowly peel the tailbone up towards the sky.

  • And it's all yours.

  • Pedal it out here.

  • Claw through the fingertips.

  • Relax your neck.

  • Maybe even shake the head a little, yes here, and then no.

  • Pedal it out through the feet.

  • And use this asana, and all the asanas,

  • as an opportunity to notice, discern,

  • recognize what's going on in the body today.

  • What does it feel like in my body today?

  • And Day 1, this practice is really about

  • accepting. (chuckles)

  • Recognizing where you're tight,

  • where you're heavy,

  • where it feels hard,

  • where there might be a struggle

  • and being really honest with yourself about that.

  • And then also find, in these next couple breaths,

  • some yummy moments.

  • Recognize some yummy stretches.

  • And if you're like,

  • "I'm not finding that here," that's okay.

  • Alright, take one more deep breath in.

  • This time, as you exhale, bend your knees generously.

  • Carve a line with your nose, nice and slow, to look forward.

  • And then we're gonna begin to slowly

  • continue to breathe in and out

  • as you take baby steps to the top of your mat.

  • We're gonna meet in a standing Forward Fold

  • at the top of the mat, feet hip width apart.

  • Allow the weight of your head to really relax over here.

  • And again, opportunity to shake the head a little,

  • yes and no.

  • You can bend your knees generously.

  • In fact, a deep bend in the knees here

  • is some extra love for the low back,

  • sometimes quite nice.

  • Recognize the tightness in your hamstrings.

  • Maybe you recognize a little bit of heaviness in your heart.

  • Here in the forward folds we invite a calmness,

  • a soothing tincture

  • for the nervous system.

  • Take one more deep breath in.

  • And as you exhale, press firmly into

  • all four corners of the feet, tuck your chin,

  • and let's slowly begin to come to standing.

  • Mountain Pose.

  • Same principles that seemed maybe quite simple

  • when we were in our seated posture apply here.

  • Draw the shoulder blades together.

  • Again, you can imagine pinching a pencil,

  • or a pen, or a paintbrush,

  • between your shoulder blades here.

  • Opening up through the chest, the pecs.

  • Allow your shoulders to snuggle into socket,

  • opening the biceps

  • and the elbow creases towards the front of your mat

  • just a bit here.

  • Lengthen through the crown.

  • Hug the low ribs in.

  • Honor the natural curvature of the spine

  • but gain a little bit more awareness.

  • Like, can I align head over heart, heart over pelvis?

  • And what does that do to my stance, if anything?

  • Just noticing, seeing if we can recognize

  • any connections here.

  • And if not today, we're just kind of laying the foundation

  • for the long, beautiful journey home,

  • so you don't have to get everything today.

  • Take one more deep breath in here.

  • This time, as you exhale,

  • ground through all four corners of the feet

  • and see if you can work to

  • maybe feel like you're tearing your mat

  • right down the middle. So we start to engage the legs.

  • We'll talk more about this later.

  • Lift up through the pelvic floor.

  • Use your next exhale, whenever it is,

  • to relax the shoulders.

  • And then here we go. Moving with the breath.

  • Inhale, spread the fingertips.

  • Reach the hands all the way up towards the sky.

  • Palms face together once they're up and overhead.

  • And then we're gonna go full beach ball here on Day 1.

  • Imagine you're holding a big beach ball.

  • Thumbs back, pinkies forward.

  • Hug those low ribs in.

  • Keep that strong foundation you've built.

  • Here we go, one more breath in.

  • Maybe you look up towards the sky.

  • Exhale, palms come together,

  • and we're gonna breathe out

  • as we slowly bend the knees and take it all the way down,

  • back to the Forward Fold.

  • Awesome.

  • On your next inhale, slide it up to a flat back position.

  • I like to do palms on the tops of the thighs here to start

  • so I can really find integrity from the crown to the tail.

  • But you can already start to work with palms on the shins,

  • or even fingertips on the mat,

  • some more traditional Ashtanga version.

  • Continue to breathe here.

  • Pet your puppy dog if you have one near.

  • If not, I'll share mine with you.

  • And whatever variation,

  • wherever you are in your yoga journey,

  • I'd like to invite you to

  • resist the urge to clinch the back of the neck here

  • and see if you can tuck the chin.

  • And you can even see, hear, rather,

  • how my voice changes.

  • You wanna create length in the back of the neck.

  • We wanna keep this flow of energy from the crown to the

  • tail nice and clear, versus clenching.

  • Okay, take one more deep breath here.

  • We're pulling the hips back, digging into the heels,

  • creating this kind of figure seven shape in the body.

  • And then use your exhale to let that experiment go.

  • Awesome, back up the way we came, here we go.

  • Bend the knees, inhale,

  • reach the fingertips all the way up towards the sky.

  • Big beach ball up and overhead.

  • Capture some magic here, recognize you have it within

  • and then slowly, as you breathe out,

  • breathe it out, out, out, out, out

  • as your hands come back to your heart.

  • Great, big inhale here.

  • Long exhale out here.

  • Great, bend the knees.

  • Fingertips are gonna go down to come up.

  • Inhale, spread the fingertips wide, reach for the sky.

  • Exhale, palms kiss overhead,

  • and we take it down,

  • slicing it down through the midline as you breathe out.

  • Good, inhale.

  • Halfway lift on the inhale, your version.

  • Exhale.

  • Forward Fold, gently bow.

  • Good, this time, fingertips come to the mat.

  • And we're gonna slowly slide the right toes all the way back

  • and then lower the right knee to the earth.

  • A nice low lunge.

  • Pause here, breathe.

  • Notice, recognize the sensation in your hips.

  • Try to get that front knee over the front ankle here.

  • And if you need to,

  • you can walk this left leg out just a bit,

  • give yourself a little more space.

  • Inhale, carve a line with the nose to look forward.

  • You should feel an opening

  • in the front of the right hip crease.

  • Open up through the chest.

  • Deep breath in here again, you got this.

  • Exhale, peel the left hip crease back.

  • Flex your left toes towards your face,

  • or your third eye here.

  • Slight micro bend in that left knee.

  • Great, inhale, carve a line with the nose to look forward.

  • Essentially we're finding extension

  • right through the spine, through the neck.

  • And then exhale, bow your head towards your heart.

  • Good. Roll through your left foot.

  • Come back to that nice low lunge.

  • Keep your right knee on the earth here,

  • or if you're ready, inhale in.

  • Exhale, reach your right heel back.

  • Lift your right knee up high.

  • Strong low lunge here.

  • Inhale in again.

  • Let your heart open forward.

  • Exhale, plant the palms, step it back.

  • Plank Pose, we got this.

  • Reach the heels back.

  • Claw through the fingertips.

  • Benji just did Namaste, so cute.

  • Reach the heels back, hug the low ribs in.

  • Claw through the fingertips.

  • Lift your figurative heart space up.

  • So now the opposite of pinching the pencil.

  • Create this doming effect in the upper back body.

  • Send your shoulder blades left to right.

  • You're here for three, nice long, beautiful neck,

  • two, and on the one send the hips up high and back.

  • Downward Facing Dog, you did awesome.

  • Take a deep breath in

  • and a long breath out.

  • Good, deep breath in again.

  • Exhale to bend the knees.

  • Carve a line with the nose, look forward.

  • Baby steps to the top of the mat, keep breathing.

  • Feet hip width apart,

  • or flush together now in your Forward Fold.

  • Relax the weight of the head over.

  • And on your next inhale, halfway lift.

  • Here we go, inhale.

  • Exhale, soften and bow, Forward Fold.

  • Fingertips come to the earth.

  • This time, bend the knees

  • and slowly kick or slide the left toes back.

  • Left knee comes to kiss the earth.

  • Pause.

  • Take a second to recognize what's going on.

  • The pace of this practice is going to pick up.

  • Use these foundational days to really set the tone,

  • to find something new,

  • to be really honest and present with whatever is showing up.

  • Front knee over front ankle.

  • Carve a line with the nose to look forward, inhale.

  • Think of the spine here.

  • Good, exhale, navel draws back.

  • Pull the right hip crease back.

  • Flex your right toes towards your face.

  • So this right foot is flexed.

  • Good, micro bend in that right knee.

  • And here we go.

  • Inhale to look forward, find extension.

  • Exhale, bow, head to heart, so chin to chest.

  • Good, dig in through your right heel,

  • roll through the right foot.

  • Coming back to that nice low lunge.

  • Find your breath, inhale in, option to exhale.

  • Reach the left heel back, lift your left knee.

  • Strong, strong low lunge here.

  • Breathe.

  • Open the chest, let your heart energy radiate forward.

  • And then exhale, here we go.

  • Strong and nice low transition here.

  • Plant the palms.

  • Step your right toes back, Plank Pose.

  • Wrists are underneath the shoulders.

  • We're pressing into the fingertips

  • to take pressure out of the wrists.

  • I'm working to create this doming effect

  • in the upper back body as I reach my heels back,

  • crown forward.

  • Beautiful, finding this kind of zipper sensation

  • through the midline. Hug the low ribs in.

  • You're here for five this time, you got it.

  • Four, gaze straight down.

  • Three, breathe deep.

  • Two, welcome that trembling, we're alive.

  • And hips up high and back on the one.

  • Yes, deep breath in here.

  • Soften the skin of the forehead.

  • Exhale out through the mouth.

  • Alright, listen carefully.

  • Bend your knees generously.

  • Inhale, carve a line with your nose to look forward.

  • Careful not to crunch the back of the neck.

  • As you're ready, as you breathe out,

  • you can take one step then two step

  • to ragdoll to the top of the mat,

  • you can repeat the baby steps,

  • or if you're ready to hop or float

  • you can start to do that.

  • So really making these transitions feel like your own.

  • Make choices that support you in the moment.

  • And the way we're able to discern and make those choices

  • is by having a strong recognition practice

  • where we're listening, we're responding.

  • From your Forward Fold, inhale, halfway lift.

  • Long, beautiful neck.

  • Exhale to soften and fold.

  • Now root to rise here.

  • Lead with the thumbs, bend your knees,

  • ground down through all four corners of the feet.

  • As you inhale, rise up strong, take up space here.

  • Big, full beach ball up and overhead.

  • And then exhale.

  • Palms come together and slide back down to the heart.

  • Soften your gaze here or close your eyes.

  • Inhale lots of love in here.

  • And exhale, relax your shoulders

  • as you breathe out.

  • Again, just like that.

  • Inhale lots of love in.

  • And exhale lots of love out.

  • Inhale to reach for the sky.

  • Exhale, Forward Fold.

  • This time, wiggle the fingertips, rain it down.

  • Just find something new.

  • Inhale lifts you up halfway.

  • And exhale, Forward Fold.

  • Good, bend your knees, plant the palms.

  • This time step the right foot back,

  • then the left foot back,

  • then lower the knees, Tabletop Position.

  • Inhale in Tabletop.

  • Exhale to take your toes

  • and swing them to one side, any side.

  • Slowly come through to a seat.

  • Send your legs out in front of you.

  • So you can pull your blanket or towel in here to sit up on.

  • We can bend the knees as generously

  • as our body is telling us to.

  • Benji, you wanna add anything?

  • No.

  • So we have this length through the side body here.

  • We have this lift in the chest.

  • Just kinda put it all together here.

  • If you can start to straighten the legs, great.

  • But don't worry, this is an unfolding.

  • We'll take our time with it.

  • Inhale, lead with your thumbs, forward up and back.

  • Big beach ball here, as you come to sit up nice and tall.

  • And then on an exhale think up and over

  • as you bring your belly towards your thighs.

  • It doesn't even have to come close,

  • just the intention.

  • And here we go in a seated Forward Fold, Paschimottanasana.

  • Take your time.

  • Flex your toes up towards your face.

  • You can keep it nice and lifted here today.

  • Just recognizing how

  • deep you can breathe in this shape.

  • And if you're not able to catch a big, deep breath,

  • go ahead and come up out of it a little bit.

  • In time we can work to create more space and more length,

  • and maybe begin to bow the head forward.

  • Alright, so I'd like to invite you

  • to close your eyes here,

  • and soften anything that you might be clenching.

  • Clenching.

  • That's a little Texan in me, clenching.

  • And know that,

  • or please open your mind

  • to this understanding that

  • it's the acknowledgement, the recognition,

  • the awareness that something is tight, something is closed,

  • something is blocked.

  • That recognition

  • is kind of the first step

  • in the process of returning home.

  • Take three more cycles of breath here.

  • And after your three breaths,

  • begin to bat the eyelashes open.

  • Slowly tuck the chin into the chest

  • and rise back up.

  • Excellent, take a second here to just notice how you feel

  • as you stack the spine one last time

  • before we come to the ground.

  • Inhale in

  • and use your exhale to relax your shoulders

  • down, down, down, down.

  • Great, use the palms on the earth to come down to your back.

  • Yay.

  • When you arrive here, let's keep the knees bent up

  • towards the sky, soles of the feet on the ground.

  • You'll bring your hands to kiss the earth,

  • and we'll snuggle the shoulder blades underneath the chest.

  • Alright, one gentle Bridge, nice and slow.

  • Press into all four corners of the feet.

  • Walk your heels up towards your hips,

  • towards your sits bones, toes pointing forward.

  • Use the sound of my voice to guide you here,

  • so take your gaze straight up

  • towards the sky or the ceiling.

  • And press in to your foundation.

  • Start with the tailbone.

  • You're gonna slowly peel the hips up high.

  • Shins reach towards the front end of your mat

  • as you lift your sits bones

  • to kind of aim towards the backs of your knees here.

  • Don't have to get super high today.

  • (chuckles) Hey-oh.

  • Lift your chest to your chin, chin to the sky.

  • Inhale in, and exhale to slowly lower down.

  • Awesome.

  • Bum kisses the earth, lands softly.

  • We're gonna bring the feet together now.

  • Let the knees open out wide here.

  • Bring your hands to your belly.

  • Take three deep breaths here in reclined Cobbler's Pose,

  • Supta Baddha Konasan.

  • Full inhales, feeling the belly rise.

  • And slow exhalations, feeling the belly gently soften.

  • Count 'em out.

  • And taking our time here on Day 1, nice and slow,

  • taking the fingertips to the outer edges of the legs,

  • bringing the knees together.

  • Press up off the feet, hug your knees into your chest,

  • wrap your arms around your shins.

  • Make this your own here.

  • You can find soft, easy movement.

  • Now close your eyes here

  • and see if you can recognize the sensation

  • of your yoga mat kind of rising up to meet your spine here.

  • Keep breathing.

  • See if you can open your mind to this feeling,

  • whatever it means to you,

  • of your yoga mat having your back.

  • Which it literally does here in this moment,

  • so it's not too crazy, right?

  • Excellent, from here,

  • we'll slowly allow the feet to kiss the earthy softly.

  • Mindfully extending one leg and then the other.

  • Just take a second here

  • to bring your arms gently to your sides,

  • to tuck the chin ever so slightly,

  • and relax the weight of your body completely into the earth.

  • This practice is great for the physical body.

  • This journey in particular is designed to

  • really nourish the systems of the body.

  • But one of the things that

  • you have an opportunity to bring to it is this

  • willingness to recognize your highest self,

  • or this part of you that maybe you

  • might be playing small in.

  • And you might not, but just

  • throwing it out there.

  • Inhale in.

  • On your next exhale, bring the palms together.

  • We're gonna bring the thumbs right up to the forehead

  • and let it rest there.

  • We kind of take a moment at the end of each practice,

  • this small but potent or meaningful moment

  • to recognize our high self,

  • hey-oh,

  • our true self, our best self,

  • whatever that means to you.

  • And we also use this part of the ritual to

  • choose to recognize that in one another.

  • This is what Namaste means.

  • So as you're ready, let's take a deep breath in,

  • our first one of the journey here together.

  • And a long breath out.

  • Inhale in again.

  • And we whisper Namaste.

  • Great job, everyone.

  • Thank you for showing up.

  • The awesome in me recognizes the awesome in you.

  • We'll see you tomorrow for Day 2.

  • (upbeat gentle music)

- Hi, everyone.

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首頁 - 第1天--認識|與艾德麗娜一起學習30天瑜伽 (Home - Day 1 - Recognize | 30 Days of Yoga With Adriene)

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    Kaori Suzuki 發佈於 2021 年 01 月 14 日
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