- Hey everyone. Welcome to BREATH, your 30 day yoga journey. It's Day 22, Renew. Let's get started. (kisses Benji) (bright upbeat piano music) Alrighty, my friend, let's begin standing today. We have a short practice. So in this shorty, we're gonna get low, low, low, low, just kidding, we're not gonna get low. We're going to get right to it. And we're going to use this practice to contemplate on what it means to renew. Renew your excitement for something, renew a curiosity with your breath. Maybe just remembering your why, why you're here, renewing your commitment to this journey. So stand up nice and tall, anywhere on your mat. Feel your awareness, of course, spread through all four corners of your feet, but right away, start to draw the energy up that we've been working on. So you find your integrity in this shape right away. And then when you're ready, remember, it's not what we do but how we do it. Focus on how you bring the palms together. Remembering all of the wonderful vocabulary that we have chewed on thus far. Considering, maybe, how you move. Perhaps noting that how you move does matter. And start to notice your breath. Relax your shoulders. Just drop in. Let's inhale in together. When you're ready, big breath in through the nose, here we go. And out through the nose. And we'll relax the fingertips down. Open the eyes, inhale, send the fingertips out left to right. Exhale, palms together at the heart. A little reverent, bow in the head, chin to chest, reach behind. Inhale, reach all the way up towards the sky, slow and steady. Trace your gaze all the way up. Careful not to crutch in the back of the neck, and then exhale, float the fingertips down nice and easy. If you're feeling a little unsteady here, just step hip with apart. Here we go again. Inhale, send the fingertips left to right. Energy in your fingertips. Exhale, palms together. Synchronizing, chin to chest. Reach behind, inhale, reach all the way up. Carve a line with the nose, all the way up. And then exhale, press it down, a little bit of energy here as well, all the way down. Marrying the action to the breath, the breath to the action. Inhale, wrist and hands in line with the shoulders. Exhale, palms together at the heart. Chin to chest, reach behind. You can retain the breath here, Kumbhaka and then inhale, reach for the sky, slow. Good, exhale, float it down. You can retain the breath here too. Inhale, halfway left to right. Pause, exhale, pressing palms together at the heart. Chin to chest, retain the breath, reach behind. Draw energy up from the earth as you inhale, reach for the sky. And exhale, flow with it down. So we're working to create a whole body experience here. Inhale, halfway lift. Exhale, palms together. Chin to chest, reach behind. Inhale, lift it up, ground down. And exhale, float it down. Just three more times just with the sound of your breath, a moving meditation, inhale. Exhale. Inhale. Exhale. Slow it down, inhale. Exhale. Inhale. And exhale. Last one, inhale, halfway. Exhale, Namaste. Chin to chest, reach behind, inhale. Pause, hold, retain the breath at the top. And exhale float it down. Mountain Pose, just observe your breath here. Beautiful. Walk the feet wide here. Nice and wide, press into the outer edges of the feet. Toes are gonna point forward. Inhale, send the fingertips up, Star Pose. Exhale, nice and slow. We're gonna bend the knees, send the hips back and fingertips are gonna reach just to the ground. If you can touch, great, if not, no worries. Inhale, we reach for the sky, lots of control. And exhale, soft bend the knees, hips back, and we dip it down. And we send it out, big inhale. Exhale, down. Big inhale, take up space. With your breath, exhale, touch it down. Three more, inhale, open up, expansion. Exhale, contraction, navel draws in. You have a lot to play with here. So inhale, stay curious, renew that curiosity. Exhale. Don't get lazy. Inhale, you got it. Don't decide where it ends, exhale. Reaching up, Star Pose, okay. This time send the left hand back, right fingertips reach towards the left toes. If they touch, great, if not, no worries. We're all in control with our center, so it shouldn't really matter. You got this, coming all the way back up, inhale. Exhale, twist to the other side. Right fingertips back, left fingertips towards the right toes. Here we go with the breath, slow and steady, inhale. Exhale, navel draws in. Inhale, reach, take up space. Exhale, twist. Inhale, reach, soft bend in the knees. Lots of control here, exhale. Inhale reach, and exhale. Three more on each side, inhale, and exhale. Inhale, grounding through the outer edges of the feet. Exhale. Inhale, spread the fingers. Exhale. Inhale, reach it up. And exhale, twist. Last one, inhale. Exhale, twist. Inhale. Exhale, twist. Good, inhale, Star Pose. Exhale, bend the knees, hop the feet together. Palms come back to heart center in prayer. (sigh) Just notice how you feel. Beautiful, then take the hands, bring them to fist, and we're just gonna draw some circles one way and then the other. One way and then the other. And I'll bring the hands to the waist. We're gonna lift one heel, any heel. We're gonna just rotate, lift the toes and rotate. Whoa, a symphony there, a cacophony. Rotate the ankle one way and then the other. And you know this, of course, we can always use a piece of furniture or wall to help you when we're working on one leg. 'Til one day, you're like, "Whoa, all of this is so integrated, I got this." And then switch. Nice, bring the feet together, really together. Inhale, reach for the sky. Right hand grabs the left wrist. Think up and over, as you bump the hips to the left. Spiral your heart up towards the sky. Reach, reach, reach, inhale in. Exhale, navel draws in to center. We come back, we reach both fingertips up, and over to the other side. Spiral the heart, keep breathing, hug the lower ribs in. Dig into the heels. Inhale, big stretch. Big breath, and then exhale back to center. Wiggle the fingertips, rain it down, and we're gonna step to the top of our mat. When you get there right away, big inhale to reach up. Exhale, soft fingers, as we bend the knees and slowly take it down. Inhale lifts you up halfway with your breath. Follow the breath. Exhale, cascading down. Bend the knees, plant the palms. Step one foot back, then the other. Inhale in for Plank Pose and then exhale send the hip creases up high and back for Downward Facing Dog. Feel free to pedal it out here for a breath or two, and then we'll find stillness hugging our low ribs in, feeling that connection, that containment. Renew your commitment to slow mindful breathing here. Head is below the heart, can easily change our breath but we use our mindfulness, our awareness to control. Claw through your fingertips and on your next inhale, lift the right leg up high. Exhale, bend your right knee. And you're gonna stack your right hip over your left hip, kind of opening up through the right side body. So we've been squaring the hips and now we can stack it, open it up. You might rotate the ankle again one way and then the other. Look underneath your right armpit chest, breathe in. And then breathe out, slowly bring the leg all the way through and up to your lunge. Pivot on the back foot, Warrior I, here we come. Inhale, reach for the sky. Big breath, big stretch. Front knee is bent. Good, and then we'll rain it down here. Interlace the fingertips behind the back. Draw the knuckles down towards your left heel and open up through the chest. Hug the low ribs in, inhale in. And then exhale, peel the right hip crease back. Begin to look forward, send your heart forward. Keep the spine nice and long here. We're pulling the right hip crease back. Inhale in, stay here or exhale, you might go a little bit further dropping the head down in space. Knuckles reaching up towards the sky for Humble Warrior. Right hamstring, turned on here parallel with the mat. Left inner thigh engaged for support. Take one more deep breath in. Then exhale, use that power, the exhale, to rise back up. Beautiful, we'll straighten that front leg, send the fingertips out left to right, inhale in. And exhale, start to bring the right fingertips down as you send the left fingertips up towards the sky. Inhale in deeply here. Exhale to hug the low ribs in and spiral your heart up towards the ceiling. Triangle, good, inhale in here, nice long neck. Exhale, use the power of that exhale to bring you back up. Keep that front leg straight as you reach the right fingertips all the way back. Good, inhale in. Exhale, bend the front knee, cartwheel it all the way back down. Beautiful, find your twist here. Right fingertips reach up, back knee lowered or lifted, your choice. And then exhale, right hand to the earth. Step the right toes back, lower on to the belly. Inhale, baby Cobra, keep it chill. And then exhale to release. Press back to all fours or Plank. Meet me in Downward Facing Dog. Alright, same little sequence on the other side. Renew your focus. After this, we're gonna take it to the ground, relax. Okay, inhale, left leg lifts up high. Bend the left knee, stack the hips. Keep pressing into your left palm here. Inhale in again. Exhale, gently step the left foot all the way up. Take your time here. Pivot on the back foot. When you feel ready, inhale, sweep the arms up and overhead, Warrior I. Find that strong focus forward, hug the low ribs in, find that connection to your center, that containment. Then here we go, inhale in, maybe look up. Exhale, wiggle the fingertips, bring them down. Interlace behind the back of the head. Knuckles draw down towards the right heel, as we open up through the chest. And nice and slow, navel draws in. We begin to lean forward. Should feel really strong in the back leg here. So the root of this posture is really in that back leg strong and steady. Opening up, nice flat back position. Stay here or continue the journey all the way down. Crown on the head aiming towards the earth, Humble Warrior. Breathe. Right inner thigh is engaged. And then inhale in, use the power of this exhale to rise back up. Beautiful, straighten that front leg, release the arms, fingertips reach front and back, inhale in, lift up out of your waist. So get long in the spine. And then exhale, peel the left hip crease back as you slowly tilt forward. Neck is an extension of the spine here. Triangle Pose, left fingertips reach down to the earth to the block. Or I honestly have been guiding. You have that center connection. We're working on the core strength, but you have that center connection to maybe let the arm hang here. Maybe just for a breath. Right fingertips reaching up high towards the sky. Neck is nice and long, inhale in, spiral your heart all the way up towards the ceiling as you exhale. Inhale in again. And then use the power of that exhale to slowly bring you back up, gorgeous. Front leg stays straight, left fingertips reach high towards the sky, and then all the way back. Big breath, big stretch. Reverse Triangle, and then exhale, cartwheel it all the way back down to the front of your mat. Pivot on the back foot. Here's our twist right hand on the earth. Left fingertips reach up towards the sky. Big breath in, back knee lowered or lifted. Good, and then exhale, bring it back down, lovely. Step it back, inhale in here. Exhale all the way to the belly. Inhale, baby Cobra. And exhale to release. Okay, we're gonna come onto the elbows here and we're gonna bend the right knee like a little frog leg. You're gonna bring your right knee up. And we're just gonna hang out here for a breath. Inhale. And exhale. Yes, and then we're gonna take the right hand to the earth. Take the left hand, thread the needle. So it's gonna go in and underneath the bridge of the right arm. And then we're gonna open up the right arm to the sky and out, and we're gonna flip onto our backs and boom we're in a twist. You can use your left hand to kind of guide the outer edge of the right leg a little further into the twist, should feel good. And then you can turn onto your right ear here, grounding down through the right shoulder and breathe into your belly. Feeling this yummy release in the right hip, right glute. The piriformis here, the IT band, it's all good stuff. You can find soft, easy movement here up and down with the knee too if you like, or you can just relax the weight of your body into the earth as you breathe. And you can stay here breathing or we're gonna bend the left knee. Listen carefully, take the right hand, grab the right toes. If available, if not, if you're like ha ha ha, not renewing that license, then leave it alone. If you took the grip of the left toes, go ahead and release that, then everyone straighten both legs, rock back on to your belly. Little Martha Graham move. Reset, come to the elbows, and we'll take it to the other side. So left hand on the earth, right fingertips come in and underneath the bridge of the left arm. We continue this motion, opening up with the left hand, all the way up to the sky. You might have to shimmy to center yourself on your mat. Right leg is straight, now left knee is bent. I use my right palm to guide myself into this yummy twist. And then maybe turning onto the left ear here, breathing into the belly. Start to relax. Remember why you started this journey. Think about why you're here. Why you thought, right? Sometimes you think you know why you show up for something and then it turns out to be another reason. So staying open of course. Bend the right knee, we might reach to grab the right toes here. Just a little bind, or no, breathing deep could feel good, if it doesn't, don't do it. And if you took the bind of the right toes, go ahead and release that. Everyone release the legs. This time you're gonna stay on your back. So shimmy your hips to center or shimmy my shirt to center, sorry about that, okay. (laughs) Let's keep this G. Or Yoga With Adriene is like PG-13. Anyway, it's G. Here we are on our backs. Lengthen through the back of the neck. Relax your arms, close your eyes, my dear. And honestly, take a loving breath in, and then just let everything go. Let's take a second to completely let go, get heavy in the body. You can let your eyelids get heavy, and just take a moment to relax everything. Just be embodying this beautiful, perfect vision of yourself, of who you really are. If you're holding or clenching in any area, the jaw, the fingers, ankles, the glutes, the belly. See if you can soften and let go. And just allow for three more breaths here. I love the mantra for a moments like these "Allow, release, and let go." Then gently deepen your breath. And let it be like the ocean waves. Just lifting up with the inhale, and falling with the exhale. And then slowly kiss the palms together. Palm to palm is holy palmer's kiss. Bring the thumbs right up to the third eye. You can give yourself a little self massage here, massaging between the brows a little bit, up and down, left to right, circular motion. And then I'll invite you to take one last breath here with me. Inhale in. Nice conscious exhale to close our ritual. I look forward to seeing you tomorrow. Thank you. Namaste. (bright upbeat piano music)