- Hello, everyone.

Welcome to Home, 
your 30-day yoga journey.

It's Day 23, focus.

Let's get started.

(upbeat gentle music)

Welcome back, my darling friend.

Let's begin in 
our comfortable seat.

Right away go ahead 
and close your eyes.

Trust.
Trust this moment.

Trust that this time that you're
taking for yourself is valuable.

We're gonna start to 
gently deepen the breath here.

Then your hands can rest gently
on the thighs or the knees,

but let the 
fingertips be kind of soft.

Start to lift up 
through the heart,

the sternum, 
tuck the chin slightly

and just take a 
moment here to land.

Just a little loving reminder,
whatever you're coming to the

mat with here today,
it's all good.

It is accepted here,
welcome here.

The invitation today

to focus or refocus

back on your intention.

Your why, your reason 
for going on this journey.

Remembering that we're

not aspiring to transform into

something that we're not,
but rather return home,

to embody everything

that we already are.

Let's take a deep breath in
together you and I but also

think of all of the people
practicing together in this

moment across the globe.

It's pretty miraculous.

Here we go.

Take a deep breath 
in through the nose.

And out through the mouth.

Great, bat the eyelashes open

and we're gonna 
sit up nice and tall.

We're gonna send the 
fingertips out in front,

palms face down.

Plug the shoulders in.

Inhale.

Exhale, draw the shoulder blades
together and then imagine them

melting down the back body.

Alright, from here, 
we're gonna take the

left arm over the right, 
elbows cross,

then send the fingertips 
up towards the sky.

Cool moves like a 
little ninja move, hiya.

So we're gonna stay here if the
shoulders are really tight or if

we have any injury we're healing
from stay here otherwise,

we're gonna keep 
her wrapping around.

Maybe right palm 
comes to the left palm.

Maybe we just come 
here at the wrists,

keep soft fingers, that's fine.

So I'm wanting to keep 
my shoulders plugging in,

shoulder blades kissing together
and melting down the back body.

Inhale to lift the elbows.

Long puppy belly here.

Big stretch in outer shoulder.

Exhale, navel draws in,
we round through,

chin to chest.

So getting our 
spinal flexion here

with some Eagle Arms to start.

Inhale.

Think Cow Pose, lift up.

Exhale, think Cat Pose, 
rounding through the spine.

Inhale lifts you up.

Exhale rounding forward.

Inhale, lifts you up.

Exhale, navel to spine,
bow the head forward.

Great, inhale lifts you up,
unravel.

We're gonna send 
the fingertips forward

and go right 
into the other side.

Here we go.
Right arm crosses over the left.

We'll send the fingertips up.

Then maybe we continue the
journey around here, maybe not.

Maybe just stay here in
this nice cool like hiya pose.

Here we go, spinal flexion,
inhale, lift and lengthen.

Exhale, rounding through.

Inhale to lift, lift 
up from the pelvic floor.

Exhale, round through.

Inhale to lift.

Exhale to round.

Inhale to lift.

Exhale to round.

Inhale to lift.

Unravel, exhale, 
float the palms to the

knees or the tops of the thighs,

close your eyes and 
just notice how you feel.

Beautiful, inhale in.

Exhale to come 
forward onto all fours.

Spread the fingertips,
curl the toes under,

send your gaze 
straight down. Inhale in.

Exhale, lift the knees, 
let them hover, Hovering Table.

You got this.

Low belly and upper 
abdominals cinching in,

drawing in towards the
center of your being for three,

two and on the one send 
the hips up high and back.

Walk your hands forward,
Downward Facing Dog.

Nice work.

Alright, get loose in the neck.

Ground through the knuckles.

Pedal it out.
Breathing deep.

Remember why you 
committed to this journey?

Inhale, bend the knees.

Carve a line with 
the nose to look forward.

Exhale, make your way 
to the top of your mat.

Nice Forward Fold.

You decide feet 
together or hip width apart,

just nice conscious footing.

Take a deep breath in.

Exhale to let something go.

Then bend the knees, tuck the
chin and slowly roll it up,

nice and slow.

Stand up nice and tall.

We're gonna interlace the
fingertips behind the tail here.

Draw the knuckles down and away.

Open up through the chest.

Big breath, big stretch.

Inhale, lift your heart.

Exhale, bend the knees.

Belly comes towards 
the tops of the thighs.

Knuckles reach all the 
way up towards the sky here

as we bow the head in.

Can keep a generous or 
slight bend in the knees here.

Breathe deep.

Inhale to halfway lift.

Knuckles go towards 
the back edge of the mat.

Crown forward, of course.

And then exhale to 
release everything,

Forward Fold.

Great, bend the knees.

Plant the palms, step 
one foot back then the other.

Feel free to 
lower to the knees here.

Plank or Half Plank.

Inhale to look forward,
shift forward.

Squeeze the elbows in.

Exhale to lower to the belly.

Inhale, press into 
the tops of the feet.

Heart lifts.
We rise up, Cobra.

Exhale to soften and fold.

Inhale to press up 
to Plank or Half Plank.

Exhale, Downward Facing Dog.

Inhale in.

Exhale to empty it out.

Bend your knees, inhale.
Draw your focus forward.

Exhale to make 
your way to the top.

Have a little fun.

Beautiful, inhale, 
halfway lift, your version.

Exhale to soften and fold.

Listen carefully,
bend the knees.

Tuck the chin into 
the chest, roll it up.

Slowly stacking 
through the spine.

One vertebra by vertebra.

Crazy hair day for me.
Okay, here we go. (chuckles)

Interlacing the 
fingertips behind.

Opposite thumb on top.

So the one that 
feels a little strange.

Connect to your energetic body,
that lift through the front,

that grounding through 
the back. Big breath.

Big lift up through the heart.

Inhale, inhale, inhale.

Exhale, bend the knees.

Send your heart forward.

Knuckles go all the 
way up towards the sky.

Folding inward.

Slight bend in the knees.

Here we go, inhale halfway lift.

Send the knuckles back,
crown forward.

Straighten the legs.

And exhale to let everything go.

Plant the palms, 
step or hop it back.

Plank or Half Plank 
and moving through a vinyasa.

Maybe belly to Cobra or maybe
Chaturanga to Upward Facing Dog.

Build a little heat.
Follow your breath.

We'll meet in 
Downward Facing Dog.

In Downward Dog, inhale,

lift the right leg up 
high with your breath.

Exhale, shift it forward,
squeeze the right knee all the

way up into the chest and

then step it all the 
way up into your lunge.

Keep this back knee lifted here.

Bring your right hand over to
meet your left and walk your

right foot out just a bit.

Inhale to look forward.

Exhale to lower the back knee.

Great. Inhale to reach the 
right fingertips forward.

All the way up and then 
take it all the way back.

And we're just gonna point 
towards the left foot,

point towards the left foot.

Beautiful, inhale, reach it
all the way up back to the sky,

right fingertips 
reach, reach, reach.

And then all the way back to

frame your right foot 
in your nice low lunge.

Here we go. Get light on the 
fingertips as you breathe in.

Inhale, look forward.

Exhale, plant the palms.

Lift the back knee.

Step it back.

Belly to Cobra or 
Chaturanga to Upward Facing Dog.

Just building a little heat.

We'll meet in 
Downward Facing Dog.

When you get there, 
inhale lots of love in.

Coming back to the breath,
exhale lots of love out.

Inhale, lift your 
left leg up high.

Exhale, shift it forward,

squeezing that left
knee up into the chest.

Step it up into your lunge.

Keep the back 
knee lifted if you can.

Bring the left hand 
over towards the right.

Send your focus out in front.
Nice, long, beautiful neck here.

So not clinched.

Inhale in deeply.

And exhale completely.

Good, lower the right knee.
Here we go.

Inhale, send the 
left fingertips forward.

Inhale all the way up.

Send it back.
Keep breathing.

We're just gonna point 
towards that right foot.

Opening up through the chest.

Beautiful.

And then taking 
it all the way back,

really reach, inhale.

Left fingertips all the way up.

Take up space.

And all the way back 
down to frame the left foot.

Get light on the fingertips,

inhale, open the chest, 
look forward.

Exhale, plant the palms,
lift the back knee,

step it back, 
Plank or Half Plank.

Take a vinyasa here, 
belly to Cobra

or Chaturanga 
to Upward Facing Dog.

Find what feels good.

Meet me in Downward Facing Dog.

Meet Benji in 
Downward Facing Dog.

From here, bend the knees,
inhale, look forward.

Exhale, make 
your way to the top.

Inhale, halfway lift,
your version.

And exhale to soften and fold.

Beautiful, listen carefully.

From here, bend 
the knees generously,

send those hip creases
back, back, back.

Yep, grounding through 
all four corners of the feet.

We've got this. Utkatasan, 
send the fingertips forward,

hips way back.

Squeeze the legs together.

Thumbs up, pinkies down.

Shoulders are relaxed.

Sink a little lower.
You got this.

Draw the low belly in and up.

Send the hips back.

Drop a little lower 
for three, two,

on the one, 
we rise together, reaching,

reaching up towards the sky.

Big breath.

And then exhale, 
hands to heart center.

Pause here.
Close your eyes.

Observe your breath.

Always bringing the focus

back to conscious breath.

What an incredible tool.

Alrighty, open your eyes,

send your gaze out 
way beyond the horizon.

If the feet are not together,
really together,

keep your gaze out as 
you bring them together.

Then we'll find that 
list as we breathe in.

We'll shift the way to the
left foot as we breathe out.

Begin to peel 
your right heel up.

So we're not 
collapsed in the hip here.

We're using all of our training
thus far to maintain balance

between left and 
right side of the body.

Even in these funny 
compromising shapes

which we're about to 
go into one. Here we go.

Send the fingertips forward.

Okay, keep this 
lift in the heart.

Keep drawing the shoulders back.
Here we go.

We're gonna cross the 
right arm underneath the left.

You can come to 
this shape here first.

Maybe you just hold this shape
or maybe you continue the wrap

around, Eagle Arms, Garudasan.

We're gonna inhale,
lift the elbows.

Exhale, bend your 
standing legs, sink deep.

From here, you can keep your
right toes on the ground or

we'll imagine we're lifting up

the right knee with 
a marionette string.

So we're really keeping our
center's kind of turned on here

to lift, hey-oh, lift the right
knee all the way up and cross it

over the left leg.

Keep the left knee bent.

It seems counterintuitive,
but we're gonna hold on to this

center, this balance, by keeping

a strong bend 
in that standing leg.

If you can wrap 
the right foot around,

go for it but 
it's not necessary.

You can also use the right
toes here as a little kickstand.

Alright, let's use our breath.
Inhale, lift the elbows.

Exhale, navel draws in,

relax your shoulders 
and find your focus.

Find your Drishti,

a place in which you can 
focus your eyes and gaze upon

and find your balance.

If you fall, remember, we're
here to explore, to practice.

Just come right back into it.

Garudasana.

Breathing deep.
You're doing great.

Welcome that heat.

Then draw the navel in.
Find your center.

Begin to unravel.

Inhale, we'll ground 
through both feet.

Lift the elbows up.

Then exhale all the 
way through, cactus arms,

open your chest and then 
relax the fingertips down

at your sides, Mountain Pose.

Take a second 
here to just observe.

Notice where your 
attention goes here.

I feel like each week I have
a gentle reminder to myself,

Dear Adriene, remember where
attention goes energy flows.

Where am I focusing my energy?

What seeds (chuckles),

what little buds am 
I watering this week?

Alright, sending 
the fingertips out.

Bend the knees.

Peel the left heel up.

This time left arm 
underneath the right.

Find your version of 
the Eagle Arms here today.

Strong focus.

Calm breath.

Shoulders relax down,
elbows lift up.

Now imagine that 
little marionette string

on your left knee.
I love this image

because it helps me
remember that this

movement is coming 
from center, from your core.

From that middle.

Here we go, inhale,
lifting it up.

Right knee stays bent.

As you exhale, 
cross the left leg over.

Maybe you find 
your kickstand here.

Maybe we wrap.

Keep that deep bend.

Inhale, lift the elbows.

Exhale, sink a little deeper.

Find your Drishti,
find your focus.

Nice calm breath.

If you fall, come back to it.

Hold on to your grace.

You're doing great.
Take one more breath.

Then we'll inhale,
lift the heart,

lift through the crown.

Ground through both feet,
lift the elbows up, up, up.

And exhale, unravel,
cactus arms here.

Open up through 
your heart, your chest,

fingertips slowly float down

and we pause, observe.

Notice how you feel.

Inhale in.

Exhale to open the eyes.

Without looking down, 
trust that ground is there,

trust me, you trust yourself.
Here we go, trust the practice.

Just gonna step the feet wide,
find soft bend in the knees and

here we go, 
Knocking on Heaven's Door.

This is how we're 
closing it out today.

Feel the warmth on 
the back of your neck,

in the back of 
your spine from Eagle.

Return to nice, full, buoyant,
beautiful breaths here

as you sway back and forth.

You can get a little crazy here.
You can really pick up the pace.

You can find a little float.

Alright, so I'm 
gonna invite you

to think about this 
a little reminder;

Where attention 
goes energy flows.

What do you want to focus on

for the rest of the 
day or the evening?

What do you want 
to focus on towards

the rest of the week?

And what should we focus on

for the last beautiful leg of

this journey here together?

Slow it down.

Until you finally come 
back to center stillness.

Close your eyes.

And just give 
thanks for this moment.

I love a good
return to gratitude, right?

Thank you.

Draw the palms together.

Walk the feet together.

You don't need 
to look down here.

We got this.

Thumbs up to the third eye.

Let's take one final breath
in here together, big inhale.

And exhale to 
close the practice.

Namaste.

(upbeat gentle music)