- 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)