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- Howdy everyone. 
Welcome to Home,

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your 30-day yoga journey.

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Today is Day 13. 
Can you believe it?

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And today we use our practice

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to harness our power to grow.

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Let's get started.

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(upbeat gentle music)

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Alrighty, my friends,
let's begin our practice today

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in a nice, comfortable 
seat of your choice.

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Tuning into the 
breath right away.

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As we get settled in here,
relax your shoulders.

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Take this time 
to be with yourself.

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We're gonna make 
some space today.

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So that we can

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fill it with new discovery.

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Perhaps new joy.

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Fresh breath.

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Making room to grow.

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Take a deep breath in.

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And enjoy a nice, long exhale.

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Twice more like that,
big inhale.

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And exhale out 
through the mouth.

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And one more, big inhale.

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Feel the rise of the breath in.

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And enjoy that gentle 
fall with your exhale.

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Breathe out.

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Excellent. We're gonna 
slowly crawl now to all fours.

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Move nice and slow, move
like you love yourself, right?

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Find what it feels good here.

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You're gonna come 
to your Tabletop Position

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and just check in 
with your body.

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So you have some some 
vocabulary here already.

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You can come in to Cat-Cow.

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You can enjoy some 
gentle side to side motions.

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Maybe some wiggling of the
hips, curling the toes under,

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stretching through the back,

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back of the legs 
and the soles of the feet.

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We can take a second 
to rotate the wrists.

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So I'd like to start to 
introduce a little bit of

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freestyle here, right?

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This kind of 
listening and responding.

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So we're growing 
our practice here,

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the vocabulary, but it's not
just in kind of the shapes.

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It's also the way we 
approach and the way we listen.

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So if you need the 
structure of Cat-Cow,

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it's always there for you
but just veer off the railroad

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tracks a little bit here.

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Find soft, easy movement 
that feels good for your body

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here today, unlucky Day 13.

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Excellent.
And then take that same

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commitment to listening,

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just whatever dance 
you've choreographed here,

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take that with you 
up into Downward Dog.

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So resist the urge to just 
(snaps) follow my cue and

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get up there. 
Take your time.

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And when you get there,
keep going.

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Stretching any areas of 
the body here in Down Dog

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that might be tight.

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Committing or recommitting to
this hand to earth connection.

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Taking any undue 
pressure out of the wrists.

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In general today there's a 
sweet invitation to just keep

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checking in, making sure 
you're not working any harder

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than you need to be here.

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Mhmmm.

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And then we'll bend the knees,
inhale to look forward.

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And exhale, 
make your way to the top.

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You can take baby steps.

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You can do a slow crawl.

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We can start to hop.

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We meet feet hip width apart

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so give yourself a nice
wide base here to start today.

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Then relax the weight of 
the head over, Forward Fold.

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Take a deep breath in here.

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And a long breath out.

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Great, tuck your chin 
and ground through the feet.

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Start to roll up.

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Really feel the power of
your legs here as you

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stack up through the spine.

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Stand up nice and tall here and
on your next big breath in go

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ahead and reach the fingertips
all the way up towards the sky.

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Right hand grabs the left wrist.

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We think up an over, 
ground through all

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four corners of the feet.

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As you tilt to the right, 
bump the hips to the left.

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Then press into the feet 
to come all the way back up.

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Switch left hand 
grabs the right wrist.

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Big breath in this stretch.

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Think up and over as 
you lean to the left,

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bump the hips to the right.

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Good, come back to center.
Release the blind.

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Inhale, reach up.

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Exhale, float it 
down soft and easy.

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Fingertips moving 
towards the earth.

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Good, inhale, halfway lift.

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I'll let you decide, 
maybe you play with some

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airplane arms here.
Looking forward.

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Maybe hands on 
the thighs, the shins

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or fingertips on the earth.

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And using your exhale 
to follow it back down

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into your Forward Fold.

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Great, fingertips 
come to the earth.

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Bend your knees.

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We're gonna step 
the left foot back.

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Lower the left knee down

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and inhale, 
open up through the chest.

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Exhale, plant the palms,
lift that back knee up,

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step your right foot back,
Downward Facing Dog.

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Sorry, Benji, scared him.

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Good, take a 
deep breath in here.

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Claw through the 
fingertips and long breath out.

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Great, from here, step the 
left foot up all the way back

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to the lunge, and now 
lower your right knee.

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Just opening up 
through the hips.

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Welcoming some space.

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Open up through the chest.
Breathe in, look forward.

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Excellent.
Exhale, plant the palms,

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step the left toes back.

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Back to that 
Downward Facing Dog.

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Great.

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Inhale in deeply here.

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And exhale out 
through the mouth.

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Empty it out.

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Great. Making some space.

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Creating some room 
to grow, right?

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Here we go. Inhale, 
lift the right leg up high.

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Ooh, exhale, 
bend your right knee.

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Shift it all the way forward.

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Once again, lower the 
left knee to the earth.

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Inhale, open up 
through the chest.

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Draw your 
shoulder blades together.

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Good. From here 
we're gonna pull it back

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to our runners stretch.

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Right toes actively 
reaching towards your face here.

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Back toes can be 
curled or uncurled,

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just nice conscious footing.

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Pulling the right hip crease
back here for one more breath.

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Awesome. Then we're gonna 
roll through that right foot.

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We're gonna lift the 
back knee, listen carefully.

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We're gonna bring the right hand
over to meet the left and we're

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gonna continue this journey all
the way towards the left side of

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the mat as we come into a

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Standing Wide-Legged
Forward Fold.

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From here turn 
your toes in just a bit.

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If the hands 
don't come to the earth,

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you can work with the palms on
the thighs and you're going to

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need to activate your core.

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Whatever variation, a little
core awareness goes a long way.

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In time you can work to find
maybe forearms on the ground

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and maybe a 
relaxation through the neck

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so you're not 
holding or gripping.

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But try to meet yourself 
exactly where you are today.

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Bring the breath into the fold.

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Inhale in.

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Exhale, ground through the
feet, soft bend in the knees.

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Find your center 
as we slowly roll up.

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Rise up, 
take the fingertips out.

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This big star pose,
reach for the sky.

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Wiggle the fingertips,
take up space.

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And then here we go, Warrior II.

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You're gonna turn 
the right toes forward.

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Left to stay turned in.

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And here we go, 
pressing the palms down

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into an imaginary pillow.

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Why not?

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Stacking up through the spine.

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Remember a little bit of a
tendency to lean here

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so pull it back.
You got this.

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Beautiful.

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Then inhale, you're gonna
send the right fingertips all

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the way up towards the sky.

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Straighten that front leg and
then right fingertips continue

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the journey all the way back.

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And nice, slow, 
steady movement here,

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cartwheeling it all the 
way back down to your lunge.

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Beautiful, left hand 
comes to the earth,

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right fingertips 
reach up towards the sky.

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Big twist.

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Wiggle the 
right fingertips, inhale.

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And exhale,
bring it back to your lunge.

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Nice work.

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Here we go, 
Downward Facing Dog,

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plant the palms, 
step the right foot back.

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Pedal it out here.

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Big inhale in through the nose.

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And long exhale 
out through the mouth.

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You're doing great.
Let's keep going.

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Inhale, lift the 
left leg up high.

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Exhale, shift it forward.

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Bring that left knee 
up and in with control.

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Step it up.

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Once again, right knee 
kisses the earth softly.

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Inhale, open up 
through the chest.

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Good.

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Pull it back, breathe out,
flex your left toes towards your

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face, actively pulling 
that left hip crease back,

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big stretch here.

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You gotta bring the breath.

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And then here we go, 
growing the vocabulary,

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we're gonna roll 
through the left foot.

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Find that lift up from 
the pelvic floor, activate.

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You got it.

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We're gonna take the left
fingertips over to the right.

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You're gonna turn your left
toes in as you walk your hands

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towards the outer edge of 
the right side of your mat.

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And here we go again,

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Standing Wide-Legged 
Forward Fold, your version.

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So you can use the toes turning
in here to really accentuate

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this grip through the 
outer edges of your feet.

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Draw up through 
the inner arches.

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Engage the inner thighs.
Yeah, you got it.

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And then we can 
always bring the hands

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to the tops of 
the thighs here.

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Actually requires a 
little more core strength.

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Or in time we can work 
to bring the elbows down,

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maybe relax the 
weight of the head over.

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Such a therapeutic posture.

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Take one more deep 
inhale in, wherever you are.

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And then exhale, 
soft bend in the knees.

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Here we go, 
slowly rolling up, rising up,

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send the fingertips 
out left to right.

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Own it. Take up space.

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Big breath in.

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Long breath out.

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Good, inhale in, 
wiggle the fingertips.

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Exhale, Warrior II.

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We're gonna turn 
the left toes forward,

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bend that left knee.

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Sink it down into 
Virabhadrasana II.

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Dig into your left heel.

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Press into the ball 
joint of the that left big toe.

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You got this.

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Hug the low ribs in.

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Find your focus.

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Then inhale, straighten 
through that front leg,

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send the left 
fingertips up first.

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So we're really 
lifting up out of the hip.

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Finding that extension all
the way through the shoulder,

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the arm and then take it back.

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So think up and over,
all the way back,

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eventually left 
fingertips reach.

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Big inhale.

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Mindful through the neck.

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Exhale, from center 
bend that front knee,

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slow and steady 
wins the race here,

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cartwheel it all the 
way back down to your lunge.

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Lean into your right hand.

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We'll continue the journey.
Opening the heart to the left.

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Finding our twist, 
left fingertips to the sky.

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Wiggle the left fingertips.

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Breathe in.

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And exhale to bring it 
back down to your lunge.

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Beautiful, plant the palms,
step it back,

253
00:12:23,543 --> 00:12:24,711
Downward Facing Dog.

254
00:12:24,711 --> 00:12:26,646
Really claw through 
the fingertips.

255
00:12:26,646 --> 00:12:28,648
Little to no pressure in 
the wrists once we start

256
00:12:28,648 --> 00:12:31,477
getting the hang
of this hand lock. Okay?

257
00:12:32,251 --> 00:12:34,122
Inhale lots of love in.

258
00:12:35,588 --> 00:12:37,757
Exhale lots of love out.

259
00:12:37,757 --> 00:12:40,476
Bend your knees.
Inhale to look forward.

260
00:12:40,476 --> 00:12:42,729
Exhale, to make 
your way to the top.

261
00:12:42,729 --> 00:12:45,632
Feet hip width apart or now
let's bring them flush together

262
00:12:45,632 --> 00:12:48,434
if that's available to you,
zipper up through the legs.

263
00:12:49,399 --> 00:12:51,971
On your next breath in 
find that nice flat back,

264
00:12:51,971 --> 00:12:53,235
your version.

265
00:12:54,240 --> 00:12:56,709
And exhale to soften and fold.

266
00:12:57,722 --> 00:12:59,979
Root to rise here.
Inhale, reach for the sky.

267
00:12:59,979 --> 00:13:01,714
Big breath. Big stretch.

268
00:13:01,714 --> 00:13:04,784
Listen carefully, exhale, 
float the fingertips all the way

269
00:13:04,784 --> 00:13:07,220
back down, bend your knees.

270
00:13:07,220 --> 00:13:10,590
Inhale, halfway lift, 
your version once again.

271
00:13:10,590 --> 00:13:12,091
Hi, Benji, sweet boy.

272
00:13:13,652 --> 00:13:15,799
Exhale to fold.

273
00:13:15,799 --> 00:13:17,206
Bow the head.

274
00:13:17,767 --> 00:13:20,091
Alright, from here, 
we're gonna walk the feet

275
00:13:20,091 --> 00:13:22,438
as wide as the yoga mat.

276
00:13:22,438 --> 00:13:24,322
Toes are gonna spill off.

277
00:13:24,322 --> 00:13:26,884
Use your fingertips here 
on the earth to guide you.

278
00:13:26,884 --> 00:13:28,161
Inhale in.

279
00:13:28,161 --> 00:13:30,489
Exhale, sink nice and low.

280
00:13:32,712 --> 00:13:34,923
So amp up the breath here.

281
00:13:36,616 --> 00:13:39,519
Lift up off the heels as needed.

282
00:13:39,519 --> 00:13:42,021
If the heels are reaching 
down towards the earth,

283
00:13:42,021 --> 00:13:43,543
really, really commit to all

284
00:13:43,543 --> 00:13:45,736
four corners of 
the feet grounding.

285
00:13:46,859 --> 00:13:48,261
Then everyone, 
wherever you are,

286
00:13:48,261 --> 00:13:50,363
find a little lift 
from the pelvic floor.

287
00:13:50,363 --> 00:13:52,699
Grow nice and 
tall through the spine.

288
00:13:52,699 --> 00:13:54,367
Crown of the head 
lifts, lifts, lifts.

289
00:13:54,367 --> 00:13:58,337
Wherever you are, we're
here for three, breathe deep.

290
00:13:58,337 --> 00:14:00,973
Two, on the one, bring your
hands back to support you.

291
00:14:00,973 --> 00:14:02,642
You're gonna come 
through to a seat.

292
00:14:02,642 --> 00:14:04,533
Go ahead and center 
yourself on the mat.

293
00:14:06,285 --> 00:14:07,860
Soles of the feet 
come to the earth first,

294
00:14:07,860 --> 00:14:10,783
hands are gonna come together,
Anjuli Mudra at the heart

295
00:14:10,783 --> 00:14:12,685
and we're just going 
to start to lean back.

296
00:14:12,685 --> 00:14:15,054
Keeping this length 
up through the spine.

297
00:14:15,054 --> 00:14:18,558
Sternum lifting, lifting,
lifting up to the thumbs.

298
00:14:18,558 --> 00:14:20,151
So you can come

299
00:14:21,287 --> 00:14:24,656
just like half an inch 
to even engage the core

300
00:14:24,656 --> 00:14:27,366
or in time you'll find okay, 
I'm gonna come all the way back

301
00:14:27,366 --> 00:14:29,368
here to engage my 
full abdominal wall.

302
00:14:29,368 --> 00:14:32,572
So you get to grow the practice
and that's kind of the wonderful

303
00:14:32,572 --> 00:14:35,226
thing about the regularity of

304
00:14:35,226 --> 00:14:38,811
showing up is you really would

305
00:14:38,811 --> 00:14:41,494
be surprised how fast things

306
00:14:41,494 --> 00:14:44,383
evolve when you take time to

307
00:14:44,383 --> 00:14:47,620
show up on a regular basis.

308
00:14:47,620 --> 00:14:50,289
So in other words, 
this is not meant

309
00:14:50,289 --> 00:14:51,924
to torture you, this next ditty.

310
00:14:51,924 --> 00:14:55,995
This is gonna be a 
nice little goal posts,

311
00:14:55,995 --> 00:14:57,630
little signpost.

312
00:14:58,389 --> 00:15:00,199
Here we go, lean back,
if you're not already.

313
00:15:00,199 --> 00:15:00,900
If you are, you're like,

314
00:15:00,900 --> 00:15:03,696
"I'm shaking here, Adriene.
Shut up!" (laughs)

315
00:15:03,696 --> 00:15:06,506
Okay, keep the toes on 
the ground if you like,

316
00:15:06,506 --> 00:15:09,642
just lift the heels or 
lift the feet all the way up,

317
00:15:09,642 --> 00:15:11,544
shins parallel to the ceiling.

318
00:15:11,544 --> 00:15:15,081
Inhale in to reestablish this
lift up through the front body.

319
00:15:15,081 --> 00:15:17,049
Exhale, extend 
just the right leg.

320
00:15:17,049 --> 00:15:19,952
You can flex the foot or point
the toes and you're gonna turn

321
00:15:19,952 --> 00:15:22,822
to dial your heart and 
your hands towards the left.

322
00:15:22,822 --> 00:15:25,191
Inhale, 
regroup and center, lift.

323
00:15:25,191 --> 00:15:28,073
Exhale, twist to the right,
extend the left leg.

324
00:15:28,972 --> 00:15:31,130
Inhale to lift.

325
00:15:31,130 --> 00:15:32,999
Exhale to twist.

326
00:15:32,999 --> 00:15:34,867
Slow and steady.
Inhale to lift.

327
00:15:36,754 --> 00:15:38,222
Exhale to twist.

328
00:15:39,405 --> 00:15:40,826
Inhale to lift.

329
00:15:42,041 --> 00:15:43,810
Exhale to twist.
Feel that heat.

330
00:15:43,810 --> 00:15:45,344
Again, big toes can 
be on the ground here.

331
00:15:45,344 --> 00:15:46,472
Inhale to lift.

332
00:15:46,952 --> 00:15:48,229
Exhale to twist.

333
00:15:49,282 --> 00:15:50,375
Inhale to lift.

334
00:15:51,309 --> 00:15:52,528
Exhale to twist.

335
00:15:53,452 --> 00:15:54,647
Inhale to lift.

336
00:15:55,354 --> 00:15:56,576
Exhale to twist.

337
00:15:57,244 --> 00:15:58,384
Inhale to lift.

338
00:15:59,211 --> 00:16:00,336
Exhale to twist.

339
00:16:01,127 --> 00:16:02,491
Inhale to lift.

340
00:16:03,429 --> 00:16:04,363
Exhale to twist.

341
00:16:04,363 --> 00:16:05,968
One more time on each side. 
You got it.

342
00:16:05,968 --> 00:16:07,064
Inhale to lift.

343
00:16:07,700 --> 00:16:08,847
Exhale to twist.

344
00:16:09,669 --> 00:16:11,470
Inhale to lift.
Last one!

345
00:16:11,470 --> 00:16:12,972
Exhale to twist.

346
00:16:12,972 --> 00:16:14,106
Beautiful, come back to center.

347
00:16:14,106 --> 00:16:16,676
Use your hands to 
lift your heart up.

348
00:16:16,676 --> 00:16:18,678
Walk the feet as 
wide as the hips.

349
00:16:18,678 --> 00:16:21,247
Go ahead and hook the elbows on
the knees and allow the weight

350
00:16:21,247 --> 00:16:23,082
of your head to melt down.

351
00:16:23,082 --> 00:16:25,084
Bow your head to your heart.

352
00:16:27,920 --> 00:16:31,457
Take a second here to 
simply notice how you feel.

353
00:16:45,941 --> 00:16:47,226
Inhale in.

354
00:16:47,840 --> 00:16:49,976
As you exhale, 
slowly lift the head,

355
00:16:49,976 --> 00:16:51,978
cross the ankles, 
come back to a nice,

356
00:16:51,978 --> 00:16:53,579
comfortable seat.

357
00:16:53,579 --> 00:16:55,715
We'll take a little 
gentle twist to the right.

358
00:16:58,467 --> 00:17:01,721
And a little gentle 
twist to the left.

359
00:17:01,721 --> 00:17:03,990
Now dip, baby, dip.

360
00:17:03,990 --> 00:17:05,958
Come on, let's dip, baby, dip.

361
00:17:05,958 --> 00:17:08,561
And back to center, 
bring the palms together

362
00:17:08,561 --> 00:17:10,563
one last time here today.

363
00:17:13,366 --> 00:17:14,964
Close your eyes.

364
00:17:19,472 --> 00:17:22,710
I admire you for 
taking this time

365
00:17:22,710 --> 00:17:25,773
and space to 
be with yourself

366
00:17:26,987 --> 00:17:29,048
to provide yourself 
this time and space,

367
00:17:29,048 --> 00:17:31,050
this opportunity to grow.

368
00:17:32,485 --> 00:17:33,319
Great work today.

369
00:17:33,319 --> 00:17:36,288
Go ahead and inhale, lift the
thumbs up to the third eye.

370
00:17:37,723 --> 00:17:41,394
And exhale big curve in 
the spine as you bow forward.

371
00:17:41,394 --> 00:17:43,630
And we whisper

372
00:17:44,293 --> 00:17:45,730
Namaste.

373
00:17:47,559 --> 00:17:51,463
(upbeat gentle music)