- Hi, everyone.
Welcome to Home, your 30-day yoga journey.
It's Day 28.
Let's get started.
(upbeat gentle music)
Alrighty, my beautiful darling, wonderful, gorgeous friend.
Let's begin in a nice, comfortable seat.
Way to show up today.
Woo! Here we are together again.
Let's bring the hands to the belly.
And sit up tall.
just notice how you feel when you hold your belly.
I tend to feel a lot of different things
depending on the day.
But in light of today's theme,
let's go there.
Let's hold our bellies.
Let's close the eyes.
Let's tuck the chin slightly,
just find a gentle, reverent bow.
And let's allow this time
The journey home is about simplifying
and peeling back the layers of the onion.
Those parts, those habits
that we have that take away.
And then we create space and more awareness and even have
more energy to notice the habits
and the patterns that nourish.
Right? So the idea is that we
start or continue to build
sustainable practices, sustainable rituals that serve.
And that's not just your daily morning ritual.
It's in our thought patterns.
And literally in the way that we hold ourselves,
hold space for ourselves
but also here, a little bit of metaphor for holding the belly.
If you haven't already, start to deepen your breath.
Send breath down into the diaphragm,
down into the belly.
Let it be loving, let it be full.
And then use your exhale to soften and relax your shoulders.
Then gently bat the eyelashes open.
We're gonna bring the fingertips slowly now to the shoulders.
That's what that's called.
And here we go. Keep that directional breath going.
So breathe down into your belly
as you bring the elbows together to kiss.
And then reach 'em all the way up and around and back down.
Continue. Inhale to come forward.
Elbows kiss and go up, around and down.
Maybe those shoulders are a little crunchy today.
Inhale all the way up.
Around and down.
And one more time, inhale all the way up.
Around and down. Stay here.
Inhale in, exhale, you're gonna twist to the left.
Inhale through center. Exhale, twist to the right.
Now start to pick up the pace.
Find a sharp exhale.
Each time you twist.
Head, heart and belly all in alignment.
For three, two and one.
Release, come forward onto all fours.
Benji, excuse me, darling.
Pardon me, pardon me.
Spread the palms, knees come underneath the hips.
(chuckles) Benji's settled.
And here we go, we're gonna start with Cat Pose.
Rounding up through the spine.
Cat Pose for three to five breaths.
So think about hugging your lower belly all the way up to
your spine here.
If you want, you can come onto fists.
Crown releases to the earth.
Navel up to the spine.
And then coming back to a nice neutral spine, beautiful.
Bump the hips to the left,
turn your gaze to look past your right shoulder.
And then all the way through center.
Bump the hips to the right,
turn your gaze to look past your left shoulder.
Back to center.
Drop the elbows where the hands once were.
Walk the knees back.
Really allow your tailbone, your coccyx to tilt up towards
the sky as you melt your heart to the earth here.
Forehead comes towards the mat.
Maybe it kisses the mat.
Anahatasan, Heart to Earth Pose.
You should feel big opening in the upper back body.
Elbows stay rooted, my friends.
Don't let 'em come out.
Forearms parallel like two railroad tracks.
Breathe deep here. There's a lot going on.
Breathe into the rib cage, feel it expand on the inhale.
And soften on the exhale.
Here we go, hug the low ribs in, navel draws up.
We're gonna carve a line with the nose
to come all the way forward.
Slide into home, eh?
Eh? Here we go, Sphinx Pose.
Lifting the chest forward.
Careful not to crunch in the back of the neck, nice and easy.
From here, inhale in.
Exhale, maybe grow a little taller.
Long through the neck.
Good, then we're gonna interlace to fingertips,
keep the elbows where they are.
Interlace the fingertips here, curl the toes under,
Exhale like a rocket ship navel draws up.
Hollow front body as you come in to forearm Plank.
Strong and steady here. You got this.
Building strength, full body strength here mindfully.
So elbows are right underneath the shoulders.
Okay, we're gonna just kiss the right knee to the earth here,
just the right knee, and then lift it back up.
Kiss the left knee to the earth and then lift it back up.
Right knee and then left.
Gaze straight down, right knee and then left.
Now, listen carefully, both knees kiss and back up.
Reach the heels back, way back,
both knees kiss and then back up.
Reach the heels back. Last one, you got it.
Both knees kiss and reach the heels back.
You're here for three, two and slowly on the one bend the knees
bring them underneath you.
Good, curl the toes under,
sorry, and send the hips back. Ah.
You can come to a steeple grip here if it feels right.
Index fingers pointing forward.
So what could it mean if someone invited you to send breath to
the soles of your feet.
And you feel like, "That means nothing to me."
That's all right.
Everyone try to press into your pinky toes.
We're here for one more breath.
From center navel draws up and in.
That's where we move from as
we come all the way back to all fours.
Walk the knees back and when you're ready,
peel the hips up high, Downward Facing Dog.
Claw through the fingertips.
On your next inhale, lift the right leg up.
Exhale, bring it all the way through.
Back knee lowers.
You can walk it back for a deeper stretch.
And here we go, we're gonna bring the palms together
and rise up here.
Nice low lunge with the palms together
Anjuli Mudra at the heart.
So, pay attention.
Are we just kind of dumping all of the energy in here or
can we kind of create an all systems go effect using our
training, our practice thus far to find support?
Alright, inhale to reach the fingertips up.
Exhale, think up and over as you bring the outer edge of the left
elbow to the outer edge of the right knee.
Palms can come back together or today you can take the bottom
hand to a fist and bring the right hand on top.
And that just creates a little nice fulcrum for you to find a
push and a pull here in your twist.
Stay here. Breathing into your belly loving, loving breaths.
Or we can start to lift.
Pay attention, Adriene, find your center.
We can start to lift the back knee.
Really reaching that left heel back.
Just like we did in forearm Plank.
Final option here today might be to layer on opening up your
wingspan, bringing the left fingertips to the earth
and right fingertips up toward the sky.
Play, breathe deep.
Breathe into your belly.
And then float it all back down.
Take your time, come back to your lunge.
Take a deep breath in to look forward.
And then exhale right back to Downward Dog.
Second side. Stay focused.
Inhale, lift the left leg up high.
Exhale, shift it forward.
Step it up.
Lower the right knee down.
Go ahead and walk it back just a bit.
Then find your center, find connection,
that support, right?
So we're not just swinging ourselves up.
Right? We're using our integration.
We're using all of our training in the practice thus
far to move a certain way
so that the practice brings us the
nourishing benefits that feel good versus taking away.
Like, have you ever gone to a yoga class and then left like
feeling really loco, crazy?
I have. Lift the sternum up.
Here we go.
More on that later.
So pressing firmly into all four corners of your left foot.
Here we go.
Inhale, reach the fingertips up high.
Find length. Think up and over.
Outer edge of the right arm comes
to the outer edge of the left thigh.
Maybe you take, say, maybe you take the right hand to a fist,
left hand on top.
Lots of options here.
Breathing deep into the belly.
Breathing into that low back.
Then maybe we have everything kind of turned on,
(clicks tongue) hey-oh!
Maybe we use that connection to experiment with lifting the back
knee, reaching right heel all the way back.
And maybe you work with
opening up the wingspan today and maybe not.
Meeting your comfortable edge.
You got this. Meeting your appropriate edge.
Let's not say "comfortable."
Meeting your appropriate edge.
Then when you're ready,
float it back down to the lunge, regroup.
Keep that back knee lifted if you can.
We got this. Inhale, look forward.
Exhale to plant the palms.
Step it to Downward Facing Dog.
Exhale to let it go. (sighs)
Tuck the chin, roll all the way through to Plank.
Inhale to look forward.
Exhale to lower to the belly.
Inhale, press into the tops of the feet.
Find your foundation.
Rise up, Cobra.
And exhale to float back down.
Awesome, from here, listen carefully,
you're gonna really find the pubic bone to earth connection.
We're gonna point the toes, engage the quads.
Nice. Then we're gonna come up onto the elbows
just like we did in Sphinx.
Bus stop one.
From here, we're gonna bend the left knee,
reach the left fingertips back to grab the left ankle.
Then here we go, bend the right knee,
reach the right fingertips, maybe grab the right ankle.
Then from here, draw the shoulder blades together
down the back body.
Begin to flex the feet.
And as if you were pressing the soles of your feet up to the
ceiling, inhale in, exhale, kick the legs out.
Send the soles of the feet up towards the ceiling.
Gaze is straight down. Neck nice and long.
No need to crunch here.
Now, knees are gonna want to splay out here.
Try to keep them in line with the hips.
Great. Now you can point the toes here, if you like.
Inhale in, exhale, kick out.
And one more time.
Inhale in, exhale, kick out.
Allow your limbs to float slowly,
gently to the earth.
Take a second here. Breathe in.
Breathe in. Rise up to all fours.
Exhale, walk your knees together and in.
Don't go to Child's Pose just yet.
With the toes curled under or not
we're gonna send the hips back.
You're gonna come to sit up tall through the spine first.
Take a cycle of breath here.
Let the spine be long and tall.
And now, Balasana, Child's Pose.
So after the back bend, take a second to sit up tall
and then come into the Forward Fold.
Close your eyes, relax the weight of your shoulders down
and let's start to cool off a little.
Listen to the sound of your breath.
Let it be audible here.
Find that Ujjayi Breath, find that victorious breath,
that ocean breath even if it's just one big sigh.
Please, dear one, listen to the sound of your breath here.
Then tuck the chin.
We're slowly rollin' up.
If being on the knees is not great for you here,
you can come to cross-legged seat right now.
We're gonna take a twist to the left
in the cross-legged seat or here.
A little counter twist to the left.
Notice how you feel.
And then twist to the right.
Same thing. Notice how you feel.
And then back to center.
Can turn the palms face up.
Again, come to a cross-legged seat
if that feels better for you here.
Let's turn the palms face up
just in the effort to receive the benefits.
Of our practice, of our time here together.
Close your eyes.
And I invite you to just feel or ask,
rather, what if it were true that the practice or the
practices that you cultivate each day
are there to support you, to nourish you, right?
To give back, not to take away.
And I think understanding or
considering that as true,
as being true, this is kind of part of the first step because
some of us don't even realize how we've put up roadblocks
(chuckles) to not even receive the gifts of the things that,
that give back to us.
I love you so much.
I look forward to seeing you tomorrow.
As you're ready, bring the palms together.
Let's bring it right to the heart today.
Keeping open mind, open heart.
Ready to receive the gifts that come our way.
Things that nourish us and help us feel good.
When you feel nourished and good then you're gonna be in the best
position to serve others.
Help them feel the same.
Take a deep breath in.
We'll close with a deep bow and whisper
(upbeat gentle music)