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- Hello, my darling friends.

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Welcome to Home, 
your 30-day yoga journey.

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Today is Day 12.

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Today I'm gonna invite you to
bring a blanket to class if you

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have one, if not, no worries,

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because today we 
focus on nurturing.

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Let's get started.

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(upbeat gentle music)

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Alright, let's begin 
today's session in

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a comfortable 
seat of your choice.

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Come on down to the ground.

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You can lay your blanket out
like I have here or just keep it

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off to the side for now.

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We're gonna sit up really tall.

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And take a deep breath in.

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And as you exhale, just 
allow your shoulders to drop,

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really come into 
the present moment here.

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Whatever you're bringing to 
the mat remember, it's all good.

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Today's practice is low to
the ground and super yummy.

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We're gonna just kind of nurture
the body and the spirit even if

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you've had kind of a monkey
brain or if you're feeling a

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little stressed, this is gonna
be an efficient practice

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to just kind of 
smooth it all out and

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nurture whatever 
is going on today.

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So this is what our 
practice is all about.

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Let's take 
another deep breath in.

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And exhale, 
relax your shoulders.

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It's not about kind of sweeping
what's going on under the rug so

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you can get your workout in.

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No, the yoga practice is

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unique in that way.

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Close your eyes 
or soften your gaze.

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Take one more full 
breath in and as you exhale,

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use that to relax 
your shoulders down

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and just land in the moment.

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Land here in 
your practice, own it.

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Excellent, then we'll 
bring the palms together,

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bow the head to the heart, 
start to feel that stretch

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through the back of the neck.

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Thank you so 
much for showing up.

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You guys are just so incredible.

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I can't believe we are
actually doing this together,

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going on this journey.

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I never take it for 
granted so awesome work.

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Enjoy today's session.
Inhale in.

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Exhale, lift the head.

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We're gonna come into a shape
here where you're gonna want to

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draw your left heel in towards
your body and then you're gonna

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shift your weight so that you
can take your right heel behind

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you and towards 
your right glute.

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And if the hips are tight,
which they likely are,

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we might have a little trouble
dropping this hip down in socket

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but in time we will get there.

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So you can always take 
your blanket and put it right

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underneath this 
glute to support you here.

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So I've been kind 
of playing around here,

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showing up for the at-home 
yoga practice for a while

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so mine's starting to drop here.

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We have this shape that's 
like I'm posing with Benji

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for like my volleyball photo.

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So find the shape and it should

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feel pretty snugly 
in that right hip.

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Alright, then 
we're gonna inhale,

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reach up towards 
the sky, big breath.

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Exhale, you're going to draw
your navel in and up and

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you're going to 
twist to the left.

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Right hand comes to the 
outer edge of the left knee.

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Left fingertips come 
to support you behind.

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And then you're gonna play
here with that right hip socket.

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You gonna move a 
little in and out.

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Sit up nice and 
tall as you breathe in.

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And then use your 
exhale to release.

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We're gonna do a counter-
twist now, be very gentle.

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Left hand comes now to the
outer edge of the right thigh,

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right fingertips behind.

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You're gonna 
collapse a little bit here.

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So we'll use the inhale 
to lift the heart as always.

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Find a lift with the breath in
and exhale twist maybe looking

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past your right shoulder.

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Wonderful, from here inhale in.

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Exhale to slowly release.

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Keep your right heel 
coming in towards center.

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We're gonna slowly, mindfully

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keep right toes active 
as you move here.

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We're gonna extend that right
leg and then we're gonna shift

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our hips so that we 
can face our right toes.

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Head to knee pose, 
Janusirsansan or your version,

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let's see what 
happens here today.

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As we inhale, we're going to
reach the fingertips up high.

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And I'd like to invite you to

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bend your right knee 
as you lift up.

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Then think up and over.

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So low belly draws up and in
as you drape or work towards

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bringing your belly 
towards the top of the thigh.

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That was redundant,
but you got it.

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Belly towards 
the top of the thigh.

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And then from here you can
work to straighten the leg.

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This should feel nurturing.

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You're wanting to be active and
attentive but this should feel

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kind of yummy so you don't need
to slam your nose to the knee.

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We're not taking, um, 
I'm not gonna say that.

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Okay. So I'll stop talking.

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Allow you to listen to 
the sound of your breath here.

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Right knee can be as 
generously as you need.

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You can interlace the 
fingertips around the heel

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or keep them close 
to your center.

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Relax. Wiggle your head, 
listen to your breath.

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Take one more 
cycle of breath here, in.

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Use your exhale to roll 
up and out of the shape.

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Take a second here to 
just notice how you feel.

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Soften through your right foot.

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And then let's switch.
Right heel comes in.

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I think it's a good little tip,

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I think it is a good idea,

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particularly if you're 
new to the practice,

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just keep your feet kind of
active and bright when you're

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moving through different shapes.

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Helps protect the joint.

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It seems like 
such a small thing,

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but trust me, it's good.
It's a good idea.

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So keep those toes 
active as you bring

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your left heel 
towards your left glue.

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We're here. Benji, ready 
for our volleyball photo?

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Just giving everyone a 
second to get in the shape.

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And then just notice the 
sensation on the left side.

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What is different there,
if anything?

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Okay. Here we go.

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Inhale, reaching all the way 
up toward the sky, big breath.

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Lifting from the hip creases all
the way up through the side body

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and then gentle twist.

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Here we go, left hand to the
outer edge of the right knee.

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Right fingertips behind.

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Inhale to lift 
and lengthen here.

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Exhale to twist.

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Moving the energy here that
runs up and down the spine.

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You got to bring the breath.

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Big inhale.

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Lengthen.

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Mhmmm.

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Exhale, slow release.

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Counter-twist.

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Paying attention 
to that left hip.

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Right hand comes to the outer
edge of the left thigh or to

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your dog's head if 
you have one there.

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And then here we go.

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If you feel like you're 
collapsed in the spine,

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lift up from the sternum,
lengthen through the crown and

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then use your tools.

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Find that upward current of
energy through the front body

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and that downward current of
energy through the back body and

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see if that changes 
your shape at all.

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So we're working from 
the inside out a nurturing,

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holistic practice here.

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Inhale in.

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Use your exhale 
to slowly release.

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Alright, head to knee 
pose on the other side.

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You're gonna keep 
your right heel in.

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Here we go.

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Let's see how can
I navigate this.

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Darling angel, excuse me.
You mind if I come here?

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Extend your left leg out long.

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That'll do.

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Excellent, and you're 
gonna turn your center

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and your heart to 
face your left foot.

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Flex your left toes 
towards your face. (giggles)

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And here we go.

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Inhale, reach 
up towards the sky.

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Exhale, oh see 
know I'm not, okay,

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let me be a better guide here.

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Inhale, reach 
up towards the sky.

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Thank you for hanging with me,
bend your left knee.

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So especially if you've been
practicing for a long time,

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you're going to want
to just like come here, boom.

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But let's bend the left knee.

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Start with it lifted 
and then drape over.

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And then from here is where
we can find the extension.

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This is just a little bit,
in my opinion, healthier.

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So we start to stretch through
like the belly of the muscles,

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for example, 
the hamstring versus just

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where the muscles attach.

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Mhmmm, and then come on down
to your version of the shape.

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Come into this

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kind of private 
little love cave here

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and listen to the 
sound of your breath.

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Feel the skin of the back 
stretch as you breathe in.

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And the belly, 
soften as you breathe out.

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Soften the skin of the forehead,
relax tongue in your mouth,

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soften the jaw.

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This posture, this asana
providing the nurturing effect

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to the nervous system.

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But you have to 
bring the breath.

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You got it.

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Inhale in.

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Exhale, slowly 
begin to roll it back up.

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Pause. Soften through that foot.

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Let everything go 
here for a second.

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Just notice how you feel.

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And then we'll release that.

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I'm gonna come now to 
Cobbler's Pose, Baddha Konasan.

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So now both heels 
are gonna come in.

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This is a great shape to
consider lifting the hips so we

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can roll up the blanket,
fold up a blanket,

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excuse me, sit up tall.

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Just give yourself 
a little more space

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to find length up 
through the spine.

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Then we'll start by grabbing the
ankles and drawing the shoulder

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blades in together 
and down the back body.

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We've been doing 
this whole journey,

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so apply, apply here.

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Tops of the 
thighs get really heavy.

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And we find this 
lift up through the front.

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And then kind of lean back
here as you find this grounding

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energy through the back body.

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Great, inhale in.

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Exhale, bend the elbows, pull
them back as if you're like in

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Chaturanga here and 
we're gonna slowly look

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forward looking 
into our reflection.

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I always joke this is 
like that Zoolander moment.

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Like, "Who am I?"

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And then we can move 
the hands now to the toes.

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If you're practicing 
in a chilly environment,

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maybe you can 
warm your toes up here.

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Bend your elbows 
now left to right.

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And then play here, 
inhaling to find extension,

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maybe exhaling to 
fold in toward home,

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in towards yourself,
your center.

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Listen to the 
sound of your breath.

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And trust, trust the practice.

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Trust that it's working.

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Trust that you are 
being led to the right place.

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Bring your breath.

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Now, you're gonna 
want to come out here.

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I'd lovingly invite you to stay.

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Stay awhile.

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Three more cycles of breath.

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Count 'em out.

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Move from your middle,
draw your navel in.

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Find center and 
then roll up from there.

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Baddha Konasana, Cobbler's 
Pose, sit up nice and tall.

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Inhale in.

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And exhale to release.
Awesome work.

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So check it out, before we 
get into their cozy wozies,

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I don't know if I've 
ever said that in my life,

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okay, great.

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Say it in front of millions of
people, Adriene. (chuckles)

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I want to bring 
you into a Boat Pose.

247
00:13:48,428 --> 00:13:49,980
What? This is 
supposed to be nurturing.

248
00:13:49,980 --> 00:13:52,532
But can we find, we're 
not gonna do High Boat,

249
00:13:52,532 --> 00:13:54,934
Low Boat, but can we 
find a little core connecting?

250
00:13:54,934 --> 00:13:58,471
Can we bring this 
kind of yummy layer

251
00:13:59,385 --> 00:14:00,540
of our theme into it?

252
00:14:00,540 --> 00:14:05,044
So you can even claps opposite
wrist with the hand here as you

253
00:14:05,044 --> 00:14:08,381
lean back and 
let it be supportive?

254
00:14:08,381 --> 00:14:10,450
Or if you're like, 
"Perfect. I liked this practice,

255
00:14:10,450 --> 00:14:12,251
"but I just need a
little fire in my belly,"

256
00:14:12,251 --> 00:14:14,253
great, take it here.

257
00:14:16,889 --> 00:14:19,425
Last option would 
be to grab the shins,

258
00:14:19,425 --> 00:14:21,427
extend one leg.

259
00:14:23,062 --> 00:14:25,663
Then bend and extend the other.

260
00:14:27,867 --> 00:14:33,272
Maybe you extend both, find that
sense of calm in this Navasan,

261
00:14:33,272 --> 00:14:35,608
this Boat shape.

262
00:14:35,608 --> 00:14:38,010
Or work to find it, right?
It could be here.

263
00:14:38,010 --> 00:14:39,625
"No problem, Adriene, I got it."

264
00:14:39,625 --> 00:14:40,804
Or here.

265
00:14:45,384 --> 00:14:47,376
Then find your 
breath wherever you are.

266
00:14:50,953 --> 00:14:53,767
And see if you can take
three cycles of breath here.

267
00:15:05,538 --> 00:15:08,341
And then slowly release.

268
00:15:08,341 --> 00:15:10,452
Grab your blanket.

269
00:15:10,452 --> 00:15:13,425
Alright little, little Benji.

270
00:15:13,425 --> 00:15:15,286
You're going to 
take your blanket.

271
00:15:16,755 --> 00:15:18,751
Oh, wow. I know.

272
00:15:20,100 --> 00:15:24,957
We can share it and we're gonna
bring the blanket to either

273
00:15:24,957 --> 00:15:29,858
cover your whole body or you can
bring it to just wrap your feet.

274
00:15:29,858 --> 00:15:34,133
You're just gonna get 
into a little burrito pose.

275
00:15:34,133 --> 00:15:38,671
The kids love burrito pose
or like the kid in all of us.

276
00:15:39,399 --> 00:15:41,040
So wrap up like 
a little burrito.

277
00:15:41,040 --> 00:15:45,511
Looks like I have a breathing
bolster here to lay my head on.

278
00:15:45,511 --> 00:15:47,747
If you don't have 
a breathing bolster,

279
00:15:47,747 --> 00:15:49,080
highly recommended,

280
00:15:51,020 --> 00:15:52,289
but you have to 
take care of them.

281
00:15:52,289 --> 00:15:54,153
Okay. (chuckles)

282
00:15:55,254 --> 00:15:56,685
Here I go.

283
00:15:58,624 --> 00:16:00,927
Okay, excellent.

284
00:16:00,927 --> 00:16:02,929
Come on down to the ground.

285
00:16:04,263 --> 00:16:06,632
And we want to get comfy here.

286
00:16:06,632 --> 00:16:09,468
You can interlace 
the fingertips.

287
00:16:09,468 --> 00:16:12,872
Bring the hands 
behind the head, elbows wide.

288
00:16:12,872 --> 00:16:14,848
Maybe cactus arms.

289
00:16:14,848 --> 00:16:17,810
Maybe fingertips 
softly interlace on

290
00:16:17,810 --> 00:16:21,700
the belly or if you want 
to come into a traditional,

291
00:16:21,700 --> 00:16:25,781
sorry I got so relaxed
(laughs), traditional Shavasan,

292
00:16:25,781 --> 00:16:28,491
just allow your hands to 
rest gently at your sides.

293
00:16:31,224 --> 00:16:33,265
And then close your eyes.

294
00:16:35,786 --> 00:16:39,165
And think about the 
things you would like to

295
00:16:43,770 --> 00:16:45,490
be held in.

296
00:16:50,108 --> 00:16:51,516
Think about

297
00:16:54,752 --> 00:16:57,070
the things,
if anything,

298
00:16:58,084 --> 00:17:00,691
that you would 
like to be blanketed in.

299
00:17:06,959 --> 00:17:08,140
Support.

300
00:17:12,026 --> 00:17:13,209
Creativity.

301
00:17:17,665 --> 00:17:19,184
Love.

302
00:17:22,315 --> 00:17:24,966
Sense of 
camaraderie or community.

303
00:17:29,181 --> 00:17:33,472
Think of the things that you
would like to nurture and be

304
00:17:34,182 --> 00:17:36,106
nurtured in.

305
00:17:36,106 --> 00:17:39,625
And let's use this time 
on the mat to once again

306
00:17:39,625 --> 00:17:42,495
close the gap between 
the things that we want,

307
00:17:42,495 --> 00:17:45,314
that we want to attract and

308
00:17:45,314 --> 00:17:47,927
what we are experiencing

309
00:17:47,927 --> 00:17:50,449
in our everyday quality of life.

310
00:17:55,775 --> 00:17:58,377
If any of that resonates,
wonderful.

311
00:17:58,377 --> 00:18:00,379
If not, don't you 
worry about a thing.

312
00:18:00,379 --> 00:18:02,538
Just take a deep breath in.

313
00:18:04,383 --> 00:18:07,587
And everyone use an exhale to
relax the weight of your body

314
00:18:07,587 --> 00:18:09,889
completely and 
fully into the earth.

315
00:18:09,889 --> 00:18:13,225
Please do not underestimate the
power of just a few moments of

316
00:18:13,225 --> 00:18:15,853
stillness here 
consciously breathing.

317
00:18:20,666 --> 00:18:22,835
Talk about a 
moment of self care.

318
00:18:22,835 --> 00:18:25,127
There's so many 
of you out there

319
00:18:25,127 --> 00:18:28,207
I know are caretakers.

320
00:18:28,207 --> 00:18:31,210
Some of you really 
intense and beautiful,

321
00:18:31,210 --> 00:18:33,715
almost heroic caretakers.

322
00:18:37,500 --> 00:18:39,541
So take just a 
moment here longer

323
00:18:39,541 --> 00:18:41,342
to blanket yourself

324
00:18:43,639 --> 00:18:47,044
in love and 
support and care.

325
00:18:47,860 --> 00:18:49,955
Fill your cup.
You don't have to do anything.

326
00:18:51,697 --> 00:18:53,092
Just receive.

327
00:18:54,100 --> 00:18:55,421
Just allow.

328
00:19:11,350 --> 00:19:13,531
Bring your 
awareness to your breath.

329
00:19:16,422 --> 00:19:19,458
As you're ready, begin to
wiggle the fingers, the toes.

330
00:19:19,458 --> 00:19:21,800
You know you can 
always pause this video,

331
00:19:21,800 --> 00:19:23,562
just reach, hit the button and

332
00:19:23,562 --> 00:19:26,265
then come back into the shape
if you want to be here longer.

333
00:19:28,934 --> 00:19:31,270
We're gonna 
slowly bend the knees,

334
00:19:31,270 --> 00:19:33,835
turn to one side, any side,

335
00:19:33,835 --> 00:19:36,275
and we're gonna 
press up to seated.

336
00:19:38,457 --> 00:19:41,280
And you can take your blanket

337
00:19:42,526 --> 00:19:44,076
and bring it around you.

338
00:19:46,804 --> 00:19:48,054
And if you don't 
have a blanket, don't worry,

339
00:19:48,054 --> 00:19:51,490
you can just use,
take the metaphor, right?

340
00:19:51,490 --> 00:19:53,784
And run with it, baby.
(chuckles)

341
00:19:55,049 --> 00:19:57,739
Of blanketing

342
00:19:57,739 --> 00:20:01,502
yourself in love and support.

343
00:20:02,268 --> 00:20:03,302
Let's bring the palms together.

344
00:20:03,302 --> 00:20:07,139
You're gonna start to 
move the palms back and forth,

345
00:20:07,139 --> 00:20:09,595
creating a little friction,
a little heat, a little energy.

346
00:20:09,595 --> 00:20:11,310
Then get a little faster.

347
00:20:11,310 --> 00:20:12,978
Close your eyes and 
get a little faster,

348
00:20:12,978 --> 00:20:15,948
a little faster, a little faster
and even faster and then we'll

349
00:20:15,948 --> 00:20:17,817
bring the hands 
right to the chest,

350
00:20:17,817 --> 00:20:21,917
right to the heart and just feel
the warmth of your palms there.

351
00:20:23,122 --> 00:20:23,923
Close your eyes again.

352
00:20:23,923 --> 00:20:26,770
If you haven't already,
tuck the chin just slightly.

353
00:20:31,097 --> 00:20:35,155
So some days we're 
gonna be asked to sweat here,

354
00:20:36,936 --> 00:20:38,819
to work hard,

355
00:20:39,862 --> 00:20:42,639
but may today's 
practice remind you

356
00:20:44,260 --> 00:20:46,770
that each time we 
show up on the mat,

357
00:20:48,020 --> 00:20:50,893
particularly with at-home yoga,
we have an opportunity to

358
00:20:53,419 --> 00:20:55,821
welcome in this 
sense of being nurtured,

359
00:20:55,821 --> 00:20:57,237
of being met,

360
00:20:58,330 --> 00:21:01,594
of being supported, held,

361
00:21:01,594 --> 00:21:06,055
blanketed in love, divine.

362
00:21:08,574 --> 00:21:12,104
That's a shout out to the 
Carter Family tune called,

363
00:21:12,104 --> 00:21:14,273
"Anchored In Love Devine".

364
00:21:14,273 --> 00:21:16,242
Alright, bring 
the palms together,

365
00:21:16,242 --> 00:21:18,511
thumbs up towards the third eye.

366
00:21:18,511 --> 00:21:19,879
You guys are doing awesome.

367
00:21:19,879 --> 00:21:22,515
Such an honor and a pleasure
to be on this ride with you.

368
00:21:24,890 --> 00:21:27,063
I look forward to 
seeing you tomorrow.

369
00:21:28,092 --> 00:21:30,237
Let's inhale in deeply.

370
00:21:31,423 --> 00:21:34,875
And exhale, deep bow today,
all the way to the earth.

371
00:21:36,395 --> 00:21:37,618
Namaste.

372
00:21:39,068 --> 00:21:43,491
(upbeat gentle music)