- Hello my sweet 
friends and welcome to your

31 Day Yoga Revolution.

It's day 29, my 
lucky number, and today,

(toenails tapping against floor)

welcome Benji,

we connect to our truth.

Let's get started.

(lively orchestral music)

Alright, welcome.

(toenails tapping against floor)

And welcome.

We're gonna start in a 
nice, comfortable seat.

Sit up nice and tall.

Find length through the spine.

Today's practice is a 
short moving meditation.

Well-earned and important.

Today I ask you 
to deepen your breath

and think of 
something that is true.

What does that mean, Adriene?

Well, close your eyes 
and just mediate on that.

What is one thing 
that is true for me?

And really, it can be anything.

And then just notice 
where your thoughts went

and what you landed on.

That's it, that's the practice.

See if you can 
think of something else

that is true here, now,

as you gently begin 
to deepen your breath

and, again, find 
length up through the spine.

Alright, so start to listen

to the sound of 
your breath here.

Just connecting to 
the power of our word

and the power of thought here

as we think about what is true.

Often, we have 
thoughts about our bodies

or about ourselves and others.

(laughing) We'll 
start with the self.

We have to be able 
to exercise the muscles

that acknowledge 
whether it is true or not.

So today's 
practice is soft and easy.

We just take some time to

connect to the 
power of our word.

Remember the oh so 
powerful thought.

I love the four agreements.

I love that, be 
impeccable with your word.

So when we move 
from a place of truth

we're able to feel good

but I also think this is where

the do good in 
the world comes from.

You know, being 
impeccable with your word

and being honest 
about the way you feel.

♫ And the way you 
move through life ♫

Let's start to move.

Left hand comes to the earth

and we just reach the 
right fingertips up and over.

Side body stretch.

Soft and easy.

Connect to your center.

Lift your heart and 
take it to the other side.

Inhale, come back to center.

Stretch all the 
way up and overhead.

Back to center 
and opposite side.

Now come to center.

Bring the hands to rest 
on the tops of the thighs,

or the knees, or on your dog.

And we're gonna start opening
up through the throat area.

So really kind of getting into
this area of the body today

as we consider what it 
means, what it looks like,

what it feels like 
to speak our truth.

Careful not to clench 
the back of the neck.

We'll start by nodding the head

and a great way 
to think about this

is to draw a line with the
nose rather than rocking out.

Another time for that, 
we'll do that another day.

So draw a line with 
the nose up and down.

(exhaling)

Opening up through 
the throat, of course,

as you lift your chin.

Then draw a line side to 
side, stretching sides neck.

Activating the upper back body.

Starting to find a 
nice conscious breath.

Wonderful, then 
come back to center.

Squeeze the 
shoulders up to the ears

and then exhale, let it go.

(exhaling)

Squeeze the 
shoulders up to the ears.

(inhaling)

And exhale, let it go.

(exhaling)

One more time, squeeze and lift.

(inhaling)

And exhale out 
through the mouth.

(exhaling loudly)

Wonderful.

Alright, take your left heel in,

right foot comes 
in front of the left.

We've been here before.

Then I'll turn to the side here,

I'm just gonna 
walk the fingertips out.

'Sup?

And we've been here before

and you're gonna focus 
on soft, easy movement here

so you can come 
onto the forearms

but you might walk to 
one side and then the other,

stretching out the 
lower back and the right hip.

Start to listen to the sound
of your breath even more.

And so we take this idea of
fluid, soft, natural movement

and then we apply it 
to a soft practice today,

a more cooling practice.

As to where 
yesterday we have the fluidity

but in a more fire practice, 
so we balance it out.

After a couple of breaths 
here go ahead and unravel.

Swim the fingertips around.

Fingers are gonna 
face in towards your body

and then lift up 
through the armpit chest

and we start to find this
connect up through the spine.

So we find the length

but also we're 
engaging from the pelvic floor.

We have this lower body,
lower belly connect.

Upper abdominals, 
solar plexus connect.

Heart lift and now we 
move through the throat area.

So here we go.

Loop the shoulders.

Your palms can come to 
the earth, too, if they reach.

Draw the chin to the 
chest, so nice and slow here,

chin to chest.

Yeah?

And then draw your throat back.

Heart's lifting.

Draw your throat back even
more, even more, even more.

Then chin down 
and back even more.

And then slowly draw a line
with your nose to look up.

Great, we're on the 
fingertips, or the hands,

we can stay here or 
slowly lift the hips up.

Lifting your chin towards the
sky, nose towards the sky,

pressing into your foundation,

opening up through the throat.

Take a deep breath in.

Find length through the crown.

♫ Hip crease is forward ♫

And then slow, and 
with control, we release.

Awesome, take 
Thriller arms as a counter

and then exhale.

Right heel comes in, same
little ditty on the other side.

Left heel snuggles 
up to the right leg.

Alright, taking it forward.

Opening up through 
the lower back, the hip.

Find soft, easy 
movement that feels good.

Of all places ya 
gotta lay right here, right?

Oh, it's okay.

(exhaling)

Soft, easy movement.

And then when 
you're ready, roll it up.

Swim the fingertips behind.

Fingers face in 
towards your bod.

Loop the shoulders.

Lift up, lower belly, 
navel, heart.

Then we'll slowly draw 
the throat back, chin back.

And then when you're 
ready, nose up and back.

Stay here or inhale in, 
exhale, press into the palms

and lift the hips forward.

Press into your knuckles,
press into your fingerprints.

Lift up through the
armpit chest.

♫ Open that throat ♫

What do you wanna say this year?

What is your truth?

What needs to be unleashed?

What needs to be cultivated, 
nurtured, strengthened?

Take a deep breath in

and then exhale, slowly release.

Awesome, come back.

Beautiful Thriller 
arms to counter here

and then give yourself a 
big hug, right arm on top.

(deep breathing)

And then release.

Cross it over.

(deep breathing)

Alright, one 
Downward Dog today and it's

♫ Right here, right now ♫

Take your time getting there.

(deep breathing)

I love it when whatever 
shirt you're wearing for yoga

becomes like a 
little private love cave

when you come into Downward Dog.

It's the little things.

Take a couple breaths here.

(deep breathing)

And then slowly release.

(exhaling)

Nice work.

Cross the ankles, 
send the legs forward.

All the way out, Dandasana.

(shuffling)

Benji.

Fingertips to the mat, 
or palms to the mat.

Alright, here we go.

This is our last 
posture for the day

so sit up nice and tall.

Amazing, right?

You can always do more if you
want or save it for tomorrow.

Alright, send the legs out long.

Dandasana, here we go.

Deep breath in.

(inhaling)

Long breath out.

(exhaling)

Then inhale, reach the 
arms up, bend the knees.

And then exhale, 
drape your body forward.

Pashimottanasana.

I encourage you to 
bend the knees here.

You can work to straighten
the legs if you like from here

with the belly on 
the tops of the thighs.

Then tug the shoulders back,
find integrity in the neck

and then you can play 
here for a couple breaths.

Chillin' out.

Drawing the chin to the chest.

(inhaling)

Finding length in 
the back of the neck.

(deep breathing)

Listen to the 
sound of your breath

and let this 
practice of listening

to the sound of your breath

be a practice of listening 
to your voice, your truth.

At the very least today's 
a nice rest day to chill,

recalibrate, 
remember why you're here,

why you set out on this journey.

But if you're willing, listen
to the sound of your voice.

This is your breath.

The thing that keeps you 
alive, your heart pumping.

(deep breathing)

Blood flowin'.

Alright, couple 
more breaths here.

If you wanna find 
some soft, easy movement

swaying side to side you can.

If you're working to 
straighten the legs out

really firm down 
through the thigh bones

but keep length in the spine.

Swell, take a deep breath in.

(inhaling)

And use your exhale to 
tuck the chin into the chest.

Slowly roll up.

Press the hands into the earth.

And throat back, chin back,

and head back as 
your heart lifts.

Nose up towards the sky.

Inhale in.

(inhaling)

And exhale to release.

Come back to Sukhasana

or come onto your 
back for the Corpse Pose.

And then we're 
gonna do three sighs

so this is your chant.

If you wanna chant om you can.

If you wanna chant 
hallelujah you can.

If you wanna chant 
praise Jah you can.

If you wanna chant Benji for
president you totally can

but what we're looking 
for is the little vibration.

Okay, okay.

Or a lot of vibration.

So we'll inhale in deeply.

(inhaling)

And exhale to release.

(exhaling)

We're gonna do this three times.

Inhale in.

(inhaling)

And then exhale out with 
any sort of sound or chant.

It can just be ah.

(exhaling loudly)

(chuckling)

Two more times.

Hear the sound, just trust me.

Join the 
practice, it's a practice.

Inhale.

(inhaling)

Surprise yourself.

(exhaling loudly)

Just see what comes out.

Last chance, here we go.

Deep breath in.

Scare the person next 
to you in the other room

if there's anyone.

(inhaling)

And exhale, let it go.

(exhaling loudly)

It's crazy, sometimes I do that

and it just doesn't
even sound like me

and then I'm like, 
"Oh, well, that is you."

Connecting to movement, breath,

and sound here on this journey

as a way of 
uncovering our truth.

Amazing.

Draw the palms 
together wherever you are.

Deep breath in.

(deep breathing)

Long breath out.

(exhaling)

To my truth, to your truth.

See you tomorrow, day 30.

Namaste.

(lively orchestral music)