Your 30 Day Yoga Journey.

I am your guide Adriene and today,

day one, babies,

we're gonna focus on motive.

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

(relaxed ensemble music)

All right, my friends,

let's begin in a nice comfortable seat.

Come on down to the ground

and slowly as you're ready draw the hands together,

you guessed it, at the heart.

Now take a minute to close your eyes here,

which could feel a little funky if this is your first time.

But close your eyes, sit up nice and tall

and begin to notice your breath.

We'll be easing into our journey today

so you can relax your shoulders.

You can give the thinking mind a break

and perhaps you accept the invitation here

to simply feel your way through this ride.

Inhale in

and exhale to bow the head to the heart.

Now pause here and gently begin to deepen your breath

and if you like you can set a little intention

or consider your motive.

What brought you here?

What's motivating you

to participate

in TRUE?

And at the very least,

you're getting a nice stretch in the back of your neck.

Then once you feel like you've explored

that question, what's your motive,

or once you've set a little intention for yourself,

take the deepest breath you've taken all day,

maybe all year,

and as you exhale, release the hands to your knees,

tuck the chin into the chest and then slowly lift it up.

Here we go, big inhale,

squeeze the shoulders up to the ears.

Pause here, squeeze and lift, squeeze and lift

and then exhale, relax the shoulders down.

Super simple, let's go again.

Inhale, squeeze and lift, sit up nice and tall.

Squeeze, squeeze, squeeze and then exhale,

shoulders drawn down.

One last time, squeeze and lift, get in there

and then exhale to release, awesome.

We're gonna send the fingertips forward.

Spread the fingertips, you can even wiggle the fingertips.

A little spirit fingers here never hurt anyone

and then you're gonna plug the shoulders in.

Move nice and slow as we take the right arm

over the left and then we're gonna use the left

hand to just guide the right arm into a stretch here.

So the tendency is for the right shoulder to come up.

See if you can draw the right shoulder down.

This is a shape many of us have encountered before in our

lives maybe in a gym class or a simple stretch post-workout.

But what makes this different is how you move,

again your motive, the feeling behind every movement.

For me that's what makes yoga unique

and it's all about being true to how you feel in the moment.

It's kind of like picking out an outfit.

You want to be true to how you're feeling that day,

not just put on the red dress, am I right?

Slowly release, send the fingertips out.

You can wiggle the fingers.

Sit up nice and tall and then left hand's gonna cross over

this time and you're just gonna come into a nice stretch,

again considering

how you move and how you exist in this movement.

We're just like dropping right in.

And at the very least, again if it's not quite clicking,

it's okay to just enjoy the stretch, this time for yourself,

off your phone,

away from your work tasks.

Drop the left shoulder down,

just actively engage the left shoulder,

drop it down, take one more breath

and then slowly release everything.

Hands are gonna come now to the side.

So fingertips are gonna reach out and then come to the sides

here and then we'll walk the fingertips back just a bit.

Loop the shoulders, lift the chest.

Big inhale as you lift the chin up towards the sky.

Pause here, breathe, just opening up through the front body.

Close your eyes for a cycle of breath,

just notice how you feel

and then draw the navel in, release.

Right arm goes over the left again, give yourself a big hug.

So if not for love,

if that's not part of your motive, then why?

At least that's what I'm inviting

us to think about on this journey.

So give yourself a big hug and if you can, close your eyes

and see if you can just really feel this embrace.

Start to deepen your breath and again,

at the very least you're getting

a nice stretch in the upper back body.

Then slowly release, fingertips come

to your side and then walk 'em back.

Maybe the pinkies come a little bit closer this time

as you open up through the chest in the arm to chest.

Inhale, lift.

Legs are heavy here, heart lifts, chin lifts.

If the knees are coming up like this,

dude, you are not alone.

It took me forever to find this space.

So accept where you are today, be kind and then one

more breath here, everybody this big power pose as we're

opening the heart, opening the mind up for this experience.

Then slowly release, draw the navel in

and this time left over over the right

as to give yourself a big old hug.

Maybe you really inch the fingertips in there.

Heyo, and then close your eyes

if you can and just try to feel this out.

Feel this embrace and when we take the time to really feel

this embrace, we're sending a certain signal to the brain

and of course it's different for everyone, that signal.

Inhale

and exhale to release, awesome.

Hands are gonna go forward once again and this

time we're gonna continue the journey forward

as we come all the way onto hands and knees.

So moving forward nice and slow.

So no segmented movement here, especially for

those who have practiced yoga before or a lot,

see if you can move with a certain ease,

with intention, with your motive.

Let your movement reflect that, the why, why you're here.

So often we'll set an intention and then

it doesn't really show up in the movement.

So that's what we're looking at today.

Spread the fingertips, walk the knees underneath

the hip points, wrists right underneath the shoulders.

Then press away from your yoga mat and check it out.

We're gonna play with this a lot during this series.

So see if you can drop your belly down,

just kind of drop it and let it all hang loose

and then see what you can find

when I invite us all to take the front body

and draw it up to meet the back body, what happens?

Navel draws up, lower ribs hug in,

we broaden through the upper back body,

we press away from the yoga mat.

Stay here or curl the toes under.

Inhale in and exhale, lift the knees and let them hover.

So this is a series for beautiful people

and pets all around the world.

So explore things that feel good for you

and omit the things that don't vibe with your body.

Take one more breath here, you might

start to shake and tremble, feel the heat

and then slowly lower the knees.

We're gonna bring the two big toes together.

Knees go as wide as the yoga mat and then listen carefully,

we're gonna inhale, drop the belly to look forward.

A little cow pose variation, claw through the fingertips

and then exhale, cat pose variation, round through the spine

and then send it all the way back, forehead to the earth.

Beautiful, claw through the fingertips, inhale,

draw a line with your nose forward up and back,

drop the belly and then exhale around through.

Chin to chest and then all the way back

and now notice the tendency to kind of rush through this.

Totally.

But we're going a little deeper here this series.

So see if you can really slow it down

and move with intention.

Easing into your practice, easing into the year

with a mindfulness.

Inhaling to come forward

and exhaling to round and send the hips back.

Now,

close your eyes or soften your gaze and start to

catch the sound of your breath here as you move.

Find a little rhythm.

Find what feels good.

Great, do one more.

And the next time your hips go back, lift the palms.

Really press into the fingertips and if you want,

you can sway gently side to side.

Start to amp up your breath.

Now know that your intention,

your motive for the day lives inside.

You can give the thinking mind a break and as we begin

to move the body, just pay attention to the feeling.

Plant the palms, lift the hips up,

walk the knees back underneath the hip points

and here we go with really conscious placement of the hands.

Upper arm bones rotate out.

We're gonna curl the toes under and here we go,

the celebratory first downward dog of our journey.

I'm such a nerd.

We're gonna peel the tailbone up towards the sky.

So for everyone wherever you are in your yoga journey,

think of peeling up to downward dog here.

Often people think the heels have to touch the yoga mat

but they don't, you can quote me on that.

Bend the knees, lift the hip points,

the hip creases up high.

So often we're really focused on getting those heels down

but oh my gosh, we're bypassing all this yummy stuff,

all this stuff that is true for our body that we're

just ignoring because we're trying to get to the shape.

So it's no problem if you want those heels down.

But I'm here as your friend to

invite you to look for more.

To really align with whatever

sensation is going on in your body today.

Hopefully you've amped up the breath a bit

to support you in this pose.

When you're ready, inhale, lift the right leg up high.

No higher than the hip here, just nice and level.

Turn all of your right toes down.

Then take a deep breath in and then as you exhale,

shift forward, upper body's in plank for just a hot second

and then we'll step the right foot all the way up.

Pivot on the back foot,

take your time here, there's no rush.

It's not a race, it's not a competition.

Find your footing and then slowly rise up,

hands together at the heart.

♪ And feel that flush of energy ♪

♪ Money can't buy that ♪

♪ And that's good because this series is free ♪

Okay, so we have warrior one legs.

What is warrior one?

But we're gonna bring the palms together.

Press into the knife edge of that back foot,

engage your left inner thigh.

Then same thing guys, instead of forcing the hips

to square towards the front, and this is not

just for beginners, this is really for everyone.

We're starting this way on purpose.

Lengthen the tailbone down and just allow your hips

to open towards the front left corner of your mat