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- Hey everyone.

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Welcome to BREATH,
your 30 day yoga journey.

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It's Day 22, Renew.

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Let's get started.

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(kisses Benji)

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(bright upbeat piano music)

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Alrighty, my friend,
let's begin standing today.

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We have a short practice.

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So in this shorty, we're
gonna get low, low, low, low,

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just kidding,
we're not gonna get low.

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We're going to get right to it.

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And we're going
to use this practice

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to contemplate on
what it means to renew.

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Renew your
excitement for something,

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renew a curiosity 
with your breath.

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Maybe just remembering
your why, why you're here,

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renewing your
commitment to this journey.

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So stand up nice and tall,
anywhere on your mat.

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Feel your awareness,
of course, spread

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through all four corners
of your feet, but right away,

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start to draw the energy up
that we've been working on.

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So you find your integrity
in this shape right away.

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And then when
you're ready, remember,

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it's not what we
do but how we do it.

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Focus on how you
bring the palms together.

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Remembering all of

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the wonderful vocabulary

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that we have chewed on thus far.

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Considering, maybe, 
how you move.

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Perhaps noting that
how you move does matter.

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And start to notice your breath.

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Relax your shoulders. 
Just drop in.

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Let's inhale in together.

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When you're ready, 
big breath in through the nose,

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here we go.

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And out through the nose.

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And we'll relax
the fingertips down.

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Open the eyes, inhale, send the
fingertips out left to right.

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Exhale, palms
together at the heart.

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A little reverent,
bow in the head,

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chin to chest, reach behind.

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Inhale, reach all the
way up towards the sky,

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slow and steady.

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Trace your gaze all the way up.

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Careful not to crutch
in the back of the neck,

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and then exhale, float the
fingertips down nice and easy.

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If you're feeling a
little unsteady here,

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just step hip with apart.

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Here we go again.

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Inhale, send the
fingertips left to right.

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Energy in your fingertips. 
Exhale, palms together.

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Synchronizing, chin to chest.

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Reach behind, inhale,
reach all the way up.

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Carve a line with
the nose, all the way up.

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And then exhale, press it down,

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a little bit of energy
here as well, all the way down.

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Marrying the
action to the breath,

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the breath to the action.

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Inhale, wrist and hands
in line with the shoulders.

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Exhale, palms
together at the heart.

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Chin to chest, reach behind.

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You can retain the breath here,

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Kumbhaka and then inhale,
reach for the sky, slow.

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Good, exhale, float it down.

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You can retain
the breath here too.

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Inhale, halfway left to right.

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Pause, exhale, pressing
palms together at the heart.

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Chin to chest, 
retain the breath, reach behind.

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Draw energy up from
the earth as you inhale,

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reach for the sky.

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And exhale,
flow with it down.

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So we're working to create
a whole body experience here.

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Inhale, halfway lift.

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Exhale, palms together.

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Chin to chest, reach behind.

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Inhale, lift it up, ground down.

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And exhale, float it down.

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Just three more times just
with the sound of your breath,

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a moving meditation, inhale.

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Exhale.

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Inhale.

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Exhale.

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Slow it down, inhale.

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Exhale.

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Inhale.

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And exhale.

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Last one, inhale, halfway.

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Exhale, Namaste.

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Chin to chest,
reach behind, inhale.

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Pause, hold, retain
the breath at the top.

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And exhale float it down.

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Mountain Pose, 
just observe your breath here.

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Beautiful.

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Walk the feet wide here.

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Nice and wide, press into
the outer edges of the feet.

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Toes are gonna point forward.

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Inhale, send the
fingertips up, Star Pose.

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Exhale, nice and slow.

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We're gonna bend the knees,
send the hips back

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and fingertips are gonna
reach just to the ground.

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If you can touch, great,
if not, no worries.

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Inhale, we reach for
the sky, lots of control.

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And exhale, soft bend
the knees, hips back,

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and we dip it down.

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And we send it out, big inhale.

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Exhale, down.

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Big inhale, take up space.

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With your breath, 
exhale, touch it down.

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Three more, inhale,
open up, expansion.

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Exhale, contraction,
navel draws in.

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You have a lot
to play with here.

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So inhale, stay curious,
renew that curiosity.

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Exhale.

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Don't get lazy. 
Inhale, you got it.

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Don't decide
where it ends, exhale.

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Reaching up, Star Pose, okay.

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This time send
the left hand back,

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right fingertips reach
towards the left toes.

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If they touch, great,
if not, no worries.

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We're all in
control with our center,

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so it shouldn't really matter.

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You got this, coming all
the way back up, inhale.

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Exhale, twist to the other side.

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Right fingertips back,

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left fingertips
towards the right toes.

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Here we go with the breath,
slow and steady, inhale.

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Exhale, navel draws in.

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Inhale, reach, take up space.

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Exhale, twist.

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Inhale, reach,
soft bend in the knees.

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Lots of control here, exhale.

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Inhale reach, and exhale.

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Three more on each side,
inhale, and exhale.

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Inhale, grounding through

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the outer edges
of the feet. Exhale.

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Inhale, spread the fingers.

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Exhale.

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Inhale, reach it up.

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And exhale, twist.

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Last one, inhale.

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Exhale, twist.

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Inhale.

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Exhale, twist.

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Good, inhale, Star Pose.

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Exhale, bend the knees,
hop the feet together.

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Palms come back to
heart center in prayer.

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(sigh) Just notice 
how you feel.

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Beautiful, then take the hands,
bring them to fist,

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and we're just gonna
draw some circles one way

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and then the other.

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One way and then the other.

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And I'll bring the
hands to the waist.

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We're gonna lift
one heel, any heel.

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We're gonna just rotate,
lift the toes and rotate.

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Whoa, a symphony there,
a cacophony.

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Rotate the ankle one
way and then the other.

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And you know this, of course,

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we can always use a piece of
furniture or wall to help you

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when we're working on one leg.

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'Til one day, you're like,

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"Whoa, all of this is 
so integrated, I got this."

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And then switch.

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Nice, bring the feet together,
really together.

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Inhale, reach for the sky.

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Right hand grabs the left wrist.

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Think up and over, as you
bump the hips to the left.

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Spiral your heart
up towards the sky.

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Reach, reach, reach, inhale in.

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Exhale, navel
draws in to center.

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We come back, 
we reach both fingertips up,

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and over to the other side.

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Spiral the heart, keep breathing,
hug the lower ribs in.

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Dig into the heels.

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Inhale, big stretch.

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Big breath, and then
exhale back to center.

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Wiggle the fingertips,
rain it down,

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and we're gonna step to
the top of our mat.

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When you get there right away,
big inhale to reach up.

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Exhale, soft fingers,

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as we bend the knees
and slowly take it down.

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Inhale lifts you up
halfway with your breath.

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Follow the breath.
Exhale, cascading down.

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Bend the knees, plant the palms.

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Step one foot back,
then the other.

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Inhale in for Plank Pose 
and then exhale

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send the hip creases up high

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and back for
Downward Facing Dog.

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Feel free to pedal it
out here for a breath or two,

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and then we'll find stillness
hugging our low ribs in,

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feeling that connection, 
that containment.

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Renew your commitment

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to slow mindful breathing here.

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Head is below the heart,

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can easily change our breath

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but we use our mindfulness,

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our awareness to control.

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Claw through your fingertips

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and on your next inhale,
lift the right leg up high.

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Exhale, bend your right knee.

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And you're gonna stack your
right hip over your left hip,

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kind of opening up
through the right side body.

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So we've been squaring the hips

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and now we can
stack it, open it up.

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You might rotate the ankle again
one way and then the other.

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Look underneath your 
right armpit chest, breathe in.

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And then breathe out,

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slowly bring the leg 
all the way through

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and up to your lunge.

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Pivot on the back foot,
Warrior I, here we come.

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Inhale, reach for the sky.

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Big breath, big stretch.

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Front knee is bent.

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Good, and then
we'll rain it down here.

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Interlace the
fingertips behind the back.

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Draw the knuckles down
towards your left heel

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and open up through the chest.

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Hug the low ribs in, inhale in.

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And then exhale,
peel the right hip crease back.

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Begin to look forward,
send your heart forward.

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Keep the spine
nice and long here.

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We're pulling the
right hip crease back.

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Inhale in, stay here or exhale,
you might go a little bit

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further dropping
the head down in space.

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Knuckles reaching up towards
the sky for Humble Warrior.

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Right hamstring, turned on
here parallel with the mat.

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Left inner thigh
engaged for support.

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Take one more deep breath in.

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Then exhale, use that power, 
the exhale, to rise back up.

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Beautiful, we'll
straighten that front leg,

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send the fingertips 
out left to right, inhale in.

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And exhale, start to bring 
the right fingertips down

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as you send the left
fingertips up towards the sky.

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Inhale in deeply here.

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Exhale to hug
the low ribs in

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and spiral your heart
up towards the ceiling.

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Triangle, good, inhale
in here, nice long neck.

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Exhale, use the power of that
exhale to bring you back up.

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Keep that front leg straight

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as you reach the right
fingertips all the way back.

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Good, inhale in. 
Exhale, bend the front knee,

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cartwheel it all
the way back down.

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Beautiful, find your twist here.

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Right fingertips reach up,

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back knee lowered or lifted,
your choice.

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And then exhale,
right hand to the earth.

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Step the right toes back,
lower on to the belly.

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Inhale, baby Cobra,
keep it chill.

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And then exhale to release.

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Press back to 
all fours or Plank.

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Meet me in 
Downward Facing Dog.

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00:13:07,900 --> 00:13:10,403
Alright, same little
sequence on the other side.

252
00:13:11,290 --> 00:13:12,500
Renew your focus.

253
00:13:12,500 --> 00:13:16,226
After this, we're gonna 
take it to the ground, relax.

254
00:13:16,226 --> 00:13:19,080
Okay, inhale, 
left leg lifts up high.

255
00:13:19,080 --> 00:13:21,480
Bend the left knee,
stack the hips.

256
00:13:21,480 --> 00:13:24,470
Keep pressing into
your left palm here.

257
00:13:24,470 --> 00:13:25,872
Inhale in again.

258
00:13:25,872 --> 00:13:28,870
Exhale, gently step the 
left foot all the way up.

259
00:13:28,870 --> 00:13:31,574
Take your time here.
Pivot on the back foot.

260
00:13:32,880 --> 00:13:34,300
When you feel ready, inhale,

261
00:13:34,300 --> 00:13:37,620
sweep the arms up 
and overhead, Warrior I.

262
00:13:37,620 --> 00:13:40,110
Find that strong focus forward,

263
00:13:40,110 --> 00:13:42,920
hug the low ribs in, 
find that connection

264
00:13:42,920 --> 00:13:45,620
to your center,
that containment.

265
00:13:45,620 --> 00:13:48,500
Then here we go,
inhale in, maybe look up.

266
00:13:48,500 --> 00:13:51,380
Exhale, wiggle the fingertips,
bring them down.

267
00:13:51,380 --> 00:13:53,040
Interlace behind
the back of the head.

268
00:13:53,040 --> 00:13:55,320
Knuckles draw down
towards the right heel,

269
00:13:55,320 --> 00:13:56,920
as we open up through the chest.

270
00:13:58,420 --> 00:14:00,560
And nice and slow,
navel draws in.

271
00:14:00,560 --> 00:14:02,270
We begin to lean forward.

272
00:14:02,270 --> 00:14:04,940
Should feel really
strong in the back leg here.

273
00:14:04,940 --> 00:14:06,100
So the root of this posture

274
00:14:06,100 --> 00:14:08,520
is really in that back
leg strong and steady.

275
00:14:08,520 --> 00:14:11,420
Opening up, 
nice flat back position.

276
00:14:11,420 --> 00:14:15,493
Stay here or continue the
journey all the way down.

277
00:14:16,620 --> 00:14:19,426
Crown on the head 
aiming towards the earth,

278
00:14:19,426 --> 00:14:21,388
Humble Warrior.

279
00:14:27,388 --> 00:14:29,063
Breathe.

280
00:14:30,288 --> 00:14:32,881
Right inner thigh is engaged.

281
00:14:34,740 --> 00:14:35,930
And then inhale in,

282
00:14:35,930 --> 00:14:39,610
use the power of this
exhale to rise back up.

283
00:14:39,610 --> 00:14:41,660
Beautiful,
straighten that front leg,

284
00:14:41,660 --> 00:14:45,210
release the arms,
fingertips reach front and back,

285
00:14:45,210 --> 00:14:48,300
inhale in, lift up
out of your waist.

286
00:14:48,300 --> 00:14:49,591
So get long in the spine.

287
00:14:49,591 --> 00:14:52,054
And then exhale, peel the 
left hip crease back

288
00:14:52,054 --> 00:14:55,030
as you slowly tilt forward.

289
00:14:55,030 --> 00:14:57,720
Neck is an
extension of the spine here.

290
00:14:57,720 --> 00:15:00,338
Triangle Pose, 
left fingertips reach down

291
00:15:00,338 --> 00:15:02,120
to the earth to the block.

292
00:15:02,120 --> 00:15:04,570
Or I honestly have been guiding.

293
00:15:04,570 --> 00:15:06,930
You have that center connection.

294
00:15:06,930 --> 00:15:08,210
We're working on
the core strength,

295
00:15:08,210 --> 00:15:10,200
but you have that
center connection

296
00:15:10,200 --> 00:15:13,140
to maybe let the arm hang here.

297
00:15:13,140 --> 00:15:14,400
Maybe just for a breath.

298
00:15:14,400 --> 00:15:17,370
Right fingertips reaching 
up high towards the sky.

299
00:15:17,370 --> 00:15:21,458
Neck is nice and long,
inhale in, spiral your heart all

300
00:15:21,458 --> 00:15:24,092
the way up towards 
the ceiling as you exhale.

301
00:15:24,092 --> 00:15:25,760
Inhale in again.

302
00:15:25,760 --> 00:15:27,998
And then use the
power of that exhale

303
00:15:27,998 --> 00:15:31,013
to slowly bring
you back up, gorgeous.

304
00:15:31,013 --> 00:15:33,200
Front leg stays straight,
left fingertips

305
00:15:33,200 --> 00:15:34,740
reach high towards the sky,

306
00:15:34,740 --> 00:15:38,301
and then all the way back.
Big breath, big stretch.

307
00:15:38,301 --> 00:15:40,550
Reverse Triangle,
and then exhale,

308
00:15:40,550 --> 00:15:44,140
cartwheel it all the way back
down to the front of your mat.

309
00:15:44,140 --> 00:15:45,290
Pivot on the back foot.

310
00:15:45,290 --> 00:15:48,070
Here's our twist
right hand on the earth.

311
00:15:48,070 --> 00:15:49,890
Left fingertips
reach up towards the sky.

312
00:15:49,890 --> 00:15:53,230
Big breath in,
back knee lowered or lifted.

313
00:15:53,230 --> 00:15:57,060
Good, and then exhale,
bring it back down, lovely.

314
00:15:57,060 --> 00:15:59,580
Step it back, inhale in here.

315
00:15:59,580 --> 00:16:01,970
Exhale all the way to the belly.

316
00:16:01,970 --> 00:16:04,061
Inhale, baby Cobra.

317
00:16:04,945 --> 00:16:06,830
And exhale to release.

318
00:16:06,830 --> 00:16:10,694
Okay, we're gonna
come onto the elbows here

319
00:16:10,694 --> 00:16:14,200
and we're gonna bend the
right knee like a little frog leg.

320
00:16:14,200 --> 00:16:16,240
You're gonna bring 
your right knee up.

321
00:16:16,240 --> 00:16:18,920
And we're just gonna
hang out here for a breath.

322
00:16:18,920 --> 00:16:20,083
Inhale.

323
00:16:21,035 --> 00:16:22,670
And exhale.

324
00:16:23,760 --> 00:16:27,160
Yes, and then we're gonna take
the right hand to the earth.

325
00:16:27,160 --> 00:16:29,600
Take the left hand,
thread the needle.

326
00:16:29,600 --> 00:16:30,910
So it's gonna go in

327
00:16:30,910 --> 00:16:33,660
and underneath the
bridge of the right arm.

328
00:16:33,660 --> 00:16:36,760
And then we're gonna open
up the right arm to the sky

329
00:16:36,760 --> 00:16:38,050
and out, and we're gonna flip

330
00:16:38,050 --> 00:16:41,810
onto our backs and
boom we're in a twist.

331
00:16:41,810 --> 00:16:46,350
You can use your left
hand to kind of guide

332
00:16:46,350 --> 00:16:48,840
the outer edge of the right leg

333
00:16:49,970 --> 00:16:53,210
a little further into the twist,
should feel good.

334
00:16:53,210 --> 00:16:56,890
And then you can turn 
onto your right ear here,

335
00:16:56,890 --> 00:16:58,720
grounding down
through the right shoulder

336
00:16:58,720 --> 00:17:00,930
and breathe into your belly.

337
00:17:00,930 --> 00:17:05,690
Feeling this yummy release
in the right hip, right glute.

338
00:17:05,690 --> 00:17:08,070
The piriformis here,
the IT band, it's all good stuff.

339
00:17:08,070 --> 00:17:11,210
You can find soft, easy 
movement here up and down

340
00:17:11,210 --> 00:17:12,560
with the knee too if you like,

341
00:17:12,560 --> 00:17:15,440
or you can just relax
the weight of your body

342
00:17:15,440 --> 00:17:18,731
into the earth as you breathe.

343
00:17:24,732 --> 00:17:27,270
And you can stay here breathing

344
00:17:27,270 --> 00:17:29,370
or we're gonna
bend the left knee.

345
00:17:29,370 --> 00:17:33,763
Listen carefully, take the
right hand, grab the right toes.

346
00:17:34,600 --> 00:17:37,920
If available, if not,
if you're like ha ha ha,

347
00:17:37,920 --> 00:17:42,273
not renewing that license,
then leave it alone.

348
00:17:45,430 --> 00:17:48,020
If you took the
grip of the left toes,

349
00:17:48,020 --> 00:17:49,130
go ahead and release that,

350
00:17:49,130 --> 00:17:51,670
then everyone
straighten both legs,

351
00:17:51,670 --> 00:17:54,660
rock back on to your belly.

352
00:17:54,660 --> 00:17:56,290
Little Martha Graham move.

353
00:17:56,290 --> 00:18:00,750
Reset, come to the elbows,

354
00:18:00,750 --> 00:18:02,050
and we'll take it
to the other side.

355
00:18:02,050 --> 00:18:05,040
So left hand on the earth,
right fingertips come in

356
00:18:05,040 --> 00:18:07,730
and underneath the
bridge of the left arm.

357
00:18:07,730 --> 00:18:11,270
We continue this motion,
opening up with the left hand,

358
00:18:11,270 --> 00:18:13,320
all the way up to the sky.
You might have to shimmy

359
00:18:13,320 --> 00:18:15,360
to center yourself on your mat.

360
00:18:15,360 --> 00:18:17,720
Right leg is straight,
now left knee is bent.

361
00:18:17,720 --> 00:18:22,444
I use my right palm to guide

362
00:18:22,444 --> 00:18:25,310
myself into this yummy twist.

363
00:18:25,310 --> 00:18:28,390
And then maybe turning
onto the left ear here,

364
00:18:28,390 --> 00:18:31,356
breathing into the belly.

365
00:18:38,220 --> 00:18:40,510
Start to relax.

366
00:18:43,740 --> 00:18:45,970
Remember why you
started this journey.

367
00:18:45,970 --> 00:18:47,240
Think about why you're here.

368
00:18:47,240 --> 00:18:48,410
Why you thought, right?

369
00:18:48,410 --> 00:18:51,410
Sometimes you think you know
why you show up for something

370
00:18:51,410 --> 00:18:54,984
and then it turns out
to be another reason.

371
00:18:54,984 --> 00:18:57,200
So staying open of course.

372
00:18:57,200 --> 00:18:58,250
Bend the right knee,

373
00:18:58,250 --> 00:19:02,330
we might reach to
grab the right toes here.

374
00:19:02,330 --> 00:19:05,240
Just a little bind, or no,

375
00:19:05,240 --> 00:19:09,073
breathing deep could feel good,
if it doesn't, don't do it.

376
00:19:15,342 --> 00:19:17,530
And if you took the
bind of the right toes,

377
00:19:17,530 --> 00:19:19,010
go ahead and release that.

378
00:19:19,010 --> 00:19:20,930
Everyone release the legs.

379
00:19:20,930 --> 00:19:22,410
This time you're
gonna stay on your back.

380
00:19:22,410 --> 00:19:25,576
So shimmy your hips to center

381
00:19:25,576 --> 00:19:27,440
or shimmy my shirt to center,

382
00:19:27,440 --> 00:19:30,280
sorry about that, okay. (laughs)

383
00:19:30,280 --> 00:19:31,917
Let's keep this G.

384
00:19:33,030 --> 00:19:34,980
Or Yoga With Adriene is like PG-13.

385
00:19:34,980 --> 00:19:36,898
Anyway, it's G.

386
00:19:38,720 --> 00:19:40,967
Here we are on our backs.

387
00:19:41,930 --> 00:19:43,690
Lengthen through
the back of the neck.

388
00:19:43,690 --> 00:19:46,890
Relax your arms,
close your eyes, my dear.

389
00:19:46,890 --> 00:19:50,228
And honestly, 
take a loving breath in,

390
00:19:50,228 --> 00:19:52,290
and then just let everything go.

391
00:19:52,290 --> 00:19:57,500
Let's take a second
to completely let go,

392
00:19:57,500 --> 00:19:58,960
get heavy in the body.

393
00:19:58,960 --> 00:20:01,603
You can let your
eyelids get heavy,

394
00:20:02,950 --> 00:20:06,590
and just take a
moment to relax everything.

395
00:20:16,660 --> 00:20:19,117
Just be

396
00:20:20,221 --> 00:20:22,665
embodying this beautiful,

397
00:20:22,670 --> 00:20:27,573
perfect vision of yourself,
of who you really are.

398
00:20:29,270 --> 00:20:31,870
If you're holding or
clenching in any area,

399
00:20:31,870 --> 00:20:36,280
the jaw, the fingers, ankles,
the glutes, the belly.

400
00:20:36,280 --> 00:20:39,128
See if you can
soften and let go.

401
00:20:39,860 --> 00:20:43,763
And just allow for
three more breaths here.

402
00:20:44,790 --> 00:20:47,460
I love the mantra
for a moments like these

403
00:20:47,460 --> 00:20:51,416
"Allow, release, and let go."

404
00:21:07,750 --> 00:21:10,077
Then gently deepen your breath.

405
00:21:11,120 --> 00:21:14,160
And let it be
like the ocean waves.

406
00:21:14,160 --> 00:21:17,036
Just lifting up with the inhale,

407
00:21:19,580 --> 00:21:22,027
and falling with the exhale.

408
00:21:35,244 --> 00:21:38,623
And then slowly
kiss the palms together.

409
00:21:40,210 --> 00:21:43,870
Palm to palm is
holy palmer's kiss.

410
00:21:43,870 --> 00:21:45,980
Bring the thumbs
right up to the third eye.

411
00:21:45,980 --> 00:21:48,320
You can give yourself a
little self massage here,

412
00:21:48,320 --> 00:21:51,790
massaging between
the brows a little bit,

413
00:21:51,790 --> 00:21:55,143
up and down, 
left to right, circular motion.

414
00:21:57,214 --> 00:21:58,280
And then I'll invite you

415
00:21:58,280 --> 00:22:00,690
to take one last
breath here with me.

416
00:22:00,690 --> 00:22:02,328
Inhale in.

417
00:22:03,410 --> 00:22:07,003
Nice conscious exhale 
to close our ritual.

418
00:22:08,030 --> 00:22:11,656
I look forward to seeing 
you tomorrow. Thank you.

419
00:22:11,656 --> 00:22:13,521
Namaste.

420
00:22:15,606 --> 00:22:20,453
(bright upbeat piano music)