- Howdy everyone. Welcome to Home, your 30-day yoga journey. It's Day 17 and today we synchronize our watches, we synchronize our hearts, we synchronize our brains all in the name of self love and self care and we synchronize the movement with the breath. Let's get started. (upbeat gentle music) Alrighty, my darling friends, let's begin in a nice, comfortable seat of your choice. Come on down to the ground and, as always, take your time getting there, right? The yoga, it's already begun. Right, it started the moment you made the decision to show up for yourself today. So take your time. Enjoy coming into this first shape and when you get there, just sit up nice and tall, you can find a soft, easy sway. We're kind of re-patterning the rigid beginning that some of us may or may not have been used to in the past. And using this at-home yoga to really find that sense of self, of ease. Yeah, Benji! Get it! I don't know if my mic picked that up but it was a nice long sigh. Benji returning home. So find some soft, easy movement here once you get settled in. And again, we're signaling the brain, oh, we're not kind of coming into this shape, checking off Sukhasana. We're coming back inward, right? Coming back home, coming back into our bodies. And you might find right away that you're noticing a busy mind or some congestion perhaps in the body energetically or even physically or sore and so just remember, this is part of our journey, our exploration, the commitment to really look inside but then you have to be willing to see what's there. So whatever you're showing up with, it's all good. Pay attention. As you're ready, begin to deepen your breath. Using that inhale to find a gentle lift, an expansion, and then remember what comes after the lift and the expansion. Naturally, a softening. So play with that here as you get settled in. Day 17. If you feel comfortable, close your eyes. Allow the sound of my voice to guide you. If that's not right for you today, for whatever reason, just take your gaze and gently drop it down past your nose as we continue to inhale deeply. And exhale nice and slow. Days 17 where we work to synchronize. What's that you say? Marrying the breath to the movement today, the movement to the breath. So taking some time to really sync the two and explore what that process is or could be, right? This is, in my opinion, very necessary for us to continue this journey and grow our practice here together so I hope you enjoy. Starting nice and slow we'll ease in. On your next breath in, lift the shoulders up towards the ear lobes. Squeeze and lift. Breathe in, breathe in, squeeze and lift, squeeze and lift. We've done this before. You're gonna exaggerate it today. Take the elbows back, shoulders back. Shoulder blades kiss together and as you exhale, slide them down the back body. Lots of space between the ears and shoulders. Again, inhale, squeeze and lift. Nice and easy lifting up out of the side body. Squeeze and lift, squeeze and lift. Lift, lift, lift, squeeze. Then send the shoulder blades together. Imagine you're pinching that pencil. And then on an exhale, they slide down the back body. Starting to sit up a little taller here. Big breath in. Squeeze and lift, squeeze and lift. And then taking it back and down on the exhale. Again, inhale, squeeze and lift. Really exaggerating this movement, whatever that means to you. Send it back and down as you breathe out. Alright, once more, big inhale. Big gesture in the shoulders. Take it back and down as you exhale. Awesome, drop the chin to the chest. Palms are gonna come to rest gently on the knees or thighs if they are not already. And then you decide what feels best. Palm face up or palms face down. So you're starting to just make more decisions on the mat based on how you feel. Alright, then bow the chin to the chest. We're just hanging out here for a second. Notice if you've collapsed in the spine. See if you can sit up nice and tall. Good, take a deep breath in. Exhale, drop the shoulders down just a bit more. And then small circles with the nose one way. And then the other way, whenever you're ready. Oh, yeah. Okay, bring the head over the heart, the heart over the pelvis. Find that alignment and fingertips are going to go out left to right. Benji. Alright, listen carefully, nice and slow, we're gonna inhale. Keep the palms face down as you send the fingertips out left to right. Just like in our Warriors, think beyond the physical body, right? So there's energy moving out past the fingertips. Pull the pinkies back, open your heart, lift your chest, feel that opening through the pecs. Take a deep breath in here. Feel that expansion through all four sides of the torso. Then nice and slow, you're gonna bend the elbows. And on the exhale we're gonna bring the palms together Anjuli Mudra at the heart. We know this, beautiful. Now drop your chin to your chest. We're gonna bring the hands behind the back of the neck. And on your next big inhale, send the fingertips all the way up towards the sky. Lengthening through all four sides of the torso. Big breath in here. And use your exhale, palms face down. Just slowly, slowly come back to one. Alright, seeing if we can marry the movement to the breath, the breath with the movement. So can the breath be the fuel for the movement? Let's find out. Here we go. Inhale, halfway lift. Palms face down. Just come to this position. Pull the pinkies back. Lift up through the chest. Beautiful. Go ahead and take another big sip of air in here. And sync up here. Exhale, palms come together. Nice and slow. Good, chin to chest. Reach behind. On your next inhale, lift it all the way up. Big breath in. And on the exhale, float it down. Fingertips kiss the earth. Alright, let's giddy up. Inhale, halfway lift. Fingertips out left to right. Right away, exhale, palms together, Namaste. Chin to chest, reach behind. Inhale, lift it all the way up. Exhale, press it down. Good, now we're gonna slow down the breath. See if you can enlongate your inhale, elongate your exhale. Ready? Inhale, fingertips left to right. Exhale, palms together at center. Retain the breath here, hold it. Chin to chest, reach behind. Big inhale lifts you all the way up. And exhale to float it down nice and slow, don't rush it. Alright, let's go, inhale. Left to right. Exhale, nice and slow, empty it out, palms together the heart. Chin to chest, reach behind, you got this. Slow it down. Big inhale all the way up. Exhale, press the palms down. Now, maybe closing your eyes or softening your gaze, using the sound of my voice to guide you. Inhale fingertips, left to right. Exhale, hands to heart. Chin the chest, reach behind. Big inhale lifts you all the way up. Exhale, pressing it down. Energy in the fingertips. Stick with it, stay focused. Inhale, halfway, left to right. Exhale, palms together, Namaste. Good, chin to chest, reach behind. Inhale lifts you all the way up. And exhale, floating it down. Twice more, stick with it. Nice and heavy in the hips, inhale, halfway lift. Exhale, hands to heart. Chin to chest, reach behind. Big inhale all the way up. Exhale, float it down, nice and slow. Last one, inhale, spread the fingertips left to right. Exhale, hands to heart. Pause, retain the breath. Chin to chest. Reach behind, palms kiss together. Breathe into all four sides of the torso as you lift it up. Good, exhale, caressing an imaginary cloud or pillow or blanket in the air all the way down as you breathe out, breathe out, breathe out, breathe out, breathe out. Fingertips kiss the earth. Close your eyes. Pause, observe. Notice how you feel. Then bat the eyelashes open. Oh, hello. And let's come forward onto all fours. Take your time. Any soft, easy movement that you like here, take it away. Checking in with the wrists. Curling the toes, stretching through the fascia of the foot, the feet. Petting your darling animal if you have one nearby. Mine sounds like a little piggy today. And then I'll meet you in some spinal flexion. Let's do a couple Cat-Cows, your version. You can take it off the railroad tracks. You can stick with a structured movement. Bring your breath. Remember, the breath always comes first. So when and if in your practice you feel inspired to freestyle or if your guide inspires you to find what feels good, wink, wink, wink, let it start with the breath. Always a good idea to let the breath inspire that movement. So on that note, we're gonna take it to Downward Facing Dog but resists my cue. Right? So resist the urge to just kind of go there because I said Downward Facing Dog. See if you can find a fun way to get there. We're in the second half of this journey now, it's time. So take your time. And if you're like, "I don't know what to do, Adriene." It's all right. You do know what to do and I'll just meet you there. Downward Facing Dog. Just two Downward Dogs here. Oh, sorry, buddy. Scared him (laughs). Aw. Hips up high eventually. Hands lovingly glued to the earth. We're going to pedal it out here. We're just gonna continue that same little dance. Letting the breath inspire the movement here. Check in with your body here on Day 17. I like when I wear baggy shirt or like a sweatshirt to practice, especially at home, 'cause you kinda just come into your own little private love fort here. Oh, it's the simple things in life, you guys. Alright, take baby steps to the top. Nice and slow, crawl it forward. Enjoy the journey from the back of the mat to the front of the mat. It's a humbling one. It's a beautiful one. So tap into that humility. And we'll meet in Forward Fold. Feet hip width apart or flush together. Just nice conscious footing, your choice. Take a second to shake the head. Soften through the neck. Ground through the feet. And when you're ready, we'll bend the knees generously, bringing the belly toward the tops of the thighs and with a little energy today, see if you can roll up through the spine, nice and slow. So energy doesn't mean rush, but just whatever that means to you. Find a new connection. Mountain Pose. When you get there, take a deep breath in. Enjoy. And use the exhale to relax your shoulders down. And this is a little synchronization moment that I take with me everywhere. Seems so basic, right? But we talk about this on the channel a lot. You know, anywhere you are, if you need a little vinyasa moment, you can take a deep breath in. Find a lift, wherever that is, whatever that means for you. And then use the exhale to actively draw your shoulders back and down. So shoulder blades kiss together and down. And you can do this anytime, anywhere. Big inhale to find the lift. Using an active exhale to draw the shoulders down. So many of you know this little ditty already. It can just serve as a reminder but maybe this is your first time kind of unlocking that in your toolbox. Just a simple inhale to lift up wherever you are. Give it a try now. And an exhale to draw the shoulders back and then down. And you can start to get really nerdy with this tiny little ditty and find other things to turn on and lift as you drop the shoulders down. For instance, shoulders drop down, we find this lift up through the lower belly. We're just inspiring this connection. Right, so it happens. We veer off, we get distracted or we start scrolling or we get swept up in an emotion such as anger or frustration or disappointment. And so it's nice to have these little tiny, itty bitty tool or things in our toolbelt that that really go a long way. Alright, so keep that in mind. Inhale, reach for the sky. Big stretch, big breath. Go ahead and practice here. Exhale, drop the shoulders down. Beautiful. Take a deep breath in again, spread the fingertips. And this time, as you exhale, bend the knees, send 'em back. You're coming into a little Chair variation. So we're gonna draw the low belly in. We're just gonna wake up through the legs. Spread the fingertips. Palms are facing in towards each other. Now send the shins back. Send the bum back. Stay grounded through all four corners of the feet. Inhale in to look forward. You got this. Exhale, you're just gonna take your left hand drag it across your right arm as if you're pulling back a bow and arrow and then send your left fingertips back as far as they go. So they only go here, great. We're working to open up space. Don't worry about the traditional Chair Pose here. Just keep those hips back, shins back, all four corners of the feet grounded. Inhale in again. Exhale to drop the shoulders down. Great, inhale, come back to center. Bring everything to center, palms facing in. Gorgeous, exhale. Sit back, way back. You got this. Good, inhale to look forward. Exhale, right fingertips now come across. We're starting to create a little heat. Welcome some heat. All the way across, all the way across the chest. Take it back as far as it goes. And again, if it's just here then that's all right. We're opening up through the front body still. Take your time. Great, dig into the heels, dig into the ball joint of the big toe, the ball joint of the pinky toe. You got this. Inhale in. Exhale, relax your shoulders down. Sink a little lower. Great and then bring it all the way back. Inhale to center. Gorgeous, exhale, drop the shoulders. We rise up strong, dig into the heels, inhale. Reach for the sky. Palms kiss together up and overhead. Draw your navel in and up as you melt the hands back down to heart center. Pause. Notice how you feel. Wonderful. Inhale in deeply here. Big audible breath. Exhale completely. Nice audible breath, maybe breathe out through the lips, the mouth. Excellent. Bring the hands to your waistline. Open your eyes. We're gonna slowly come to stand wide on the mat. Bring the feet just a little bit wider than shoulder width apart. Toes pointing forward, grounded through the feet. Think of that upward current of energy lifting you up, up, up through the front body and then it does this beautiful like Tokyo 2020 Olympics flip in the air and then down through the back body. So we have this upward current of energy through the front body. Downward current of energy through the back body. Little power pose here. Take another moment here to simply notice how you feel and reestablish this relationship with conscious breath. Alright, here we go again. Soft bend in the knees. Inhale, take up space. You're gonna send the fingertips out left to right. Own it here, take up space. You got it. Pull the pinkies back. Lift up through the front, ground through the back. Use this little ditty of inhaling to lift, relaxing the shoulders on the exhale. Good, take one more deep breath in. As you do so, think about drawing energy up from the arches of the feet here. Mhmmm, nice. Then exhale, bring the palms together at the heart. Same thing as before. Beautiful chin to chest. But try to keep the torso nice and long. Great, then reach behind. Inhale, carve a line with the nose, just like we've been doing, push that little ball of yarn forward as you reach all the way up towards the sky. So we're pressing away from the earth. We're reaching up towards the sky. And then take a deep breath in here as you just find a little stretch in the side body. And on your exhale, be true to your exhale, go ahead and release the fingertips down. Good, take one cycle of breath here, in. And out. Alright, let's go again. Soft bend in the knees. Inhale, send the fingertips out left to right. Exhale, palms heart center. Chin to chest, reach behind. Follow with me here, big inhale, reach for the sky. Draw energy up through the arches of the feet. Exhale, press the palms down, all the way fingertips to your sides. Good, picking up the pace of it, inhale. Left to right. Exhale to heart center. Chin to chest, reach behind. Inhale all the way up. Reach, reach, reach, reach, reach, reach, reach, reach, reach, reach. Exhale, press it down. Energy in the fingertips lengthen through the crowd. See if you can find something new on this next one. Here we go, inhale. Left to right. Exhale, Anjuli Mudra. Chin to chest, strong legs here, reach behind. Inhale, all the way up. Exhale, fingertips float down nice and slow. Again, find something new. Is it with the feet? Is with the legs? Lifting the kneecaps? Inhale, halfway lift. Exhale hands to heart. Chin to chest, reach behind. Life is good. All the way up. Big breath in. And exhale float it down. Last one. This time see if you can integrate the neck. What would that mean? Maybe using your nose to kind of follow the arms? Inhale, halfway lift. Exhale hands to heart. Reach behind. Last time, inhale all the way up. And exhale, float it all the way down. Fingertips are going to interlace behind the back here. Bring the palms as close together as they come. You can always square at the wrists here, getting a nice stretch in the forearm. Draw that lower belly in just a bit. Find that lift up through the front, that grounding through the back. Big breath in here. Long breath out. Listen carefully, we're gonna turn the left toes in, turn the right toes out. Inhale. Lift your heart. Exhale, pull the right hip crease back. Beautiful. Inhale in again. Carve a line with the nose, look up. Exhale, bend your front knee. Great. Does this feel familiar? Draw the navel in and up. Big breath in again. With the exhale, peel the right hip crease back, ground through the outer edge of that left foot and begin to look forward. Trying maybe to see your reflection here in the pond, hugging the low ribs in. Not coming all the way down into Humble Warrior unless you're just really craving it. Keep this nice flat back. Engage your left inner thigh. Take a second here to lovingly refine. Use your breath. Great. Keep the back leg strong. The root of this, the back leg as you slowly release the fingertips down to come up, big inhale, Warrior I. Yes. Awesome. Inhale to look up, spread the fingertips. Exhale, Warrior II. You can widen your stance if you need to. Great, pull it back. Lift your heart. Nice. Inhale in. Exhale, hands come to the waistline, we straighten the right leg. Beautiful. Then back to this power pose here. You can narrow your stance if you like or stay put. Just nice strong legs. Inhale in deeply here. Exhale to release the fingers. We're gonna interlace again. This time opposite thumb on top so the one that feels a little weird. And you know, we celebrate the weird here. So... You're like, "I know. I'm a subscriber to this channel." (laughs) This time really actively draw their knuckles down. Just creating more space. Inhale. Upward current of energy through the front body. Exhale, exaggerating that downward current of energy through your back. And then when you're ready, turn the right toes in, send the left toes out. Great, check it out. Inhale to lift the heart, maybe look up. Exhale to relax the shoulders down. Inhale in again. Exhale, bend your left knee. Right? Hug the low ribs in, lengthen the tailbone down. Find that connection to your middle, your center. And then here we go, strong, rooted. Should feel really connected in that back leg here. Engage your right inner thigh if you don't. Alright, peel the left hip crease back, deep breath in. Exhale, lean forward. Strong Sushumna, this strong midline here. Hugging the low ribs in. Sending your gaze forward. Give yourself that image, this is that Zoolander moment. Like, "Who am I?" Looking in, lengthening through the crown, strong legs, shoulder blades still drawing together. There's a lot going on here. Find your breath. Excellent. Then nice and steady, fingertips drop down to come up. Keep that front knee bent. We inhale rise, lift the heart, Warrior I. Press into the outer edge of your back foot strong. I call this the lost Warrior. I feel like not many people are teaching Warrior I or practicing Warrior I. But we are! We love you! You're number one to us! Okay, here we go. (laughs) Lift your head, your gaze up. Keep the neck integrated. Inhale in. Exhale, Warrior II. You got this. Widen your stance if you like. Keep that front leg bent. Your legs might be tired. We got this. You guys are doing great. Day 17. Talk about a Warrior. So awesome. Inhale in, you got this. One more breath. Exhale. Hands come to the waistline. (sighs) Turn the left toes in. Option today to do the heel-toe, heel-toe. Do-si-do, come on, baby, let's go! Just kidding. Or maybe today you bend the knees and we use this connection to center that we've been working on, this lift through the front, ground through the back to hop the feet together. Ready? Give it a go. Whatever decision you made there, (chuckles) commit to it fully. And then we'll release the fingertips down. Take a deep breath in. Squeeze the shoulders up to the ears. And exhale, drop it out, breathe out through your mouth. Drop it down. Inhale. Exhale, let it go. And once more, make it awesome. Inhale, squeeze and lift. Exhale, let it go. Float the palms together. Last time, Anjuli Mudra at the heart. Bring the thumbs up to the third eye and just take a second here. Feet grounded. Heart gently lifted. Reverent bow here of head to heart. Mind intelligence to the body intelligence. Find your breath. Listen to your song. So a little commitment here. A loving commitment. To respect the breath and this marriage of movement and breath. From this day on to the end of this journey, and then I'll let you decide if you want to keep it going from there. Alright, so we'll put it into practice again tomorrow. In the meantime, hopefully you can find small ways or be open to small ways in which this practice shows up off your mat. Thank you so much for being here. Take one more deep breath in. And we'll exhale to whisper Namaste. (upbeat gentle music)