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- What's up, everyone and welcome to TRUE,

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Your 30 Day Yoga Journey.

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I am your guide Adriene and today,

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day one, babies,

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we're gonna focus on motive.

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So hop into something comfy
and let's get started.

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(relaxed ensemble music)

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All right, my friends,

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let's begin in a nice comfortable seat.

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Come on down to the ground

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and slowly as you're ready
draw the hands together,

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you guessed it, at the heart.

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Now take a minute to close your eyes here,

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which could feel a little funky
if this is your first time.

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But close your eyes, sit up nice and tall

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and begin to notice your breath.

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We'll be easing into our journey today

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so you can relax your shoulders.

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You can give the thinking mind a break

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and perhaps you accept the invitation here

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to simply feel your way through this ride.

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Inhale in

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and exhale to bow the head to the heart.

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Now pause here and gently
begin to deepen your breath

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and if you like you can
set a little intention

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or consider your motive.

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What brought you here?

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What's motivating you

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to participate

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in TRUE?

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And at the very least,

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you're getting a nice stretch
in the back of your neck.

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Then once you feel like you've explored

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that question, what's your motive,

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or once you've set a little
intention for yourself,

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take the deepest breath
you've taken all day,

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maybe all year,

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and as you exhale, release
the hands to your knees,

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tuck the chin into the chest
and then slowly lift it up.

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Here we go, big inhale,

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squeeze the shoulders up to the ears.

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Pause here, squeeze and
lift, squeeze and lift

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and then exhale, relax the shoulders down.

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Super simple, let's go again.

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Inhale, squeeze and lift,
sit up nice and tall.

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Squeeze, squeeze, squeeze and then exhale,

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shoulders drawn down.

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One last time, squeeze
and lift, get in there

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and then exhale to release, awesome.

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We're gonna send the fingertips forward.

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Spread the fingertips, you can
even wiggle the fingertips.

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A little spirit fingers
here never hurt anyone

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and then you're gonna
plug the shoulders in.

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Move nice and slow as
we take the right arm

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over the left and then
we're gonna use the left

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hand to just guide the right
arm into a stretch here.

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So the tendency is for the
right shoulder to come up.

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See if you can draw the
right shoulder down.

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This is a shape many of us
have encountered before in our

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lives maybe in a gym class or
a simple stretch post-workout.

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But what makes this
different is how you move,

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again your motive, the
feeling behind every movement.

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For me that's what makes yoga unique

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and it's all about being true
to how you feel in the moment.

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It's kind of like picking out an outfit.

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You want to be true to how
you're feeling that day,

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not just put on the red dress, am I right?

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Slowly release, send the fingertips out.

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You can wiggle the fingers.

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Sit up nice and tall and then
left hand's gonna cross over

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this time and you're just
gonna come into a nice stretch,

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again considering

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how you move and how you
exist in this movement.

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We're just like dropping right in.

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And at the very least, again
if it's not quite clicking,

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it's okay to just enjoy the
stretch, this time for yourself,

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off your phone,

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away from your work tasks.

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Drop the left shoulder down,

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just actively engage the left shoulder,

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drop it down, take one more breath

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and then slowly release everything.

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Hands are gonna come now to the side.

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So fingertips are gonna reach
out and then come to the sides

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here and then we'll walk the
fingertips back just a bit.

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Loop the shoulders, lift the chest.

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Big inhale as you lift the
chin up towards the sky.

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Pause here, breathe, just opening
up through the front body.

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Close your eyes for a cycle of breath,

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just notice how you feel

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and then draw the navel in, release.

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Right arm goes over the left
again, give yourself a big hug.

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So if not for love,

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if that's not part of
your motive, then why?

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At least that's what I'm inviting

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us to think about on this journey.

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So give yourself a big hug and
if you can, close your eyes

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and see if you can just
really feel this embrace.

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Start to deepen your breath and again,

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at the very least you're getting

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a nice stretch in the upper back body.

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Then slowly release, fingertips come

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to your side and then walk 'em back.

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Maybe the pinkies come a
little bit closer this time

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as you open up through the
chest in the arm to chest.

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Inhale, lift.

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Legs are heavy here,
heart lifts, chin lifts.

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If the knees are coming up like this,

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dude, you are not alone.

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It took me forever to find this space.

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So accept where you are
today, be kind and then one

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more breath here, everybody
this big power pose as we're

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opening the heart, opening the
mind up for this experience.

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Then slowly release, draw the navel in

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and this time left over over the right

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as to give yourself a big old hug.

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Maybe you really inch
the fingertips in there.

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Heyo, and then close your eyes

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if you can and just try to feel this out.

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Feel this embrace and when we
take the time to really feel

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this embrace, we're sending
a certain signal to the brain

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and of course it's different
for everyone, that signal.

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Inhale

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and exhale to release, awesome.

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Hands are gonna go forward
once again and this

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time we're gonna continue
the journey forward

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as we come all the way
onto hands and knees.

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So moving forward nice and slow.

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So no segmented movement
here, especially for

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those who have practiced
yoga before or a lot,

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see if you can move with a certain ease,

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with intention, with your motive.

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Let your movement reflect
that, the why, why you're here.

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So often we'll set an intention and then

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it doesn't really show up in the movement.

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So that's what we're looking at today.

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Spread the fingertips,
walk the knees underneath

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the hip points, wrists right
underneath the shoulders.

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Then press away from your
yoga mat and check it out.

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We're gonna play with this
a lot during this series.

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So see if you can drop your belly down,

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just kind of drop it and
let it all hang loose

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and then see what you can find

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when I invite us all
to take the front body

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and draw it up to meet the
back body, what happens?

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Navel draws up, lower ribs hug in,

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we broaden through the upper back body,

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we press away from the yoga mat.

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Stay here or curl the toes under.

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Inhale in and exhale, lift
the knees and let them hover.

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So this is a series for beautiful people

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and pets all around the world.

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So explore things that feel good for you

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and omit the things that
don't vibe with your body.

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Take one more breath here, you might

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start to shake and tremble, feel the heat

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and then slowly lower the knees.

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We're gonna bring the
two big toes together.

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Knees go as wide as the yoga
mat and then listen carefully,

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we're gonna inhale, drop
the belly to look forward.

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A little cow pose variation,
claw through the fingertips

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and then exhale, cat pose
variation, round through the spine

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and then send it all the way
back, forehead to the earth.

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Beautiful, claw through
the fingertips, inhale,

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draw a line with your
nose forward up and back,

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drop the belly and then
exhale around through.

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Chin to chest and then all the way back

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and now notice the tendency
to kind of rush through this.

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Totally.

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But we're going a little
deeper here this series.

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So see if you can really slow it down

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and move with intention.

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Easing into your practice,
easing into the year

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with a mindfulness.

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Inhaling to come forward

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and exhaling to round
and send the hips back.

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Now,

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close your eyes or soften
your gaze and start to

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catch the sound of your
breath here as you move.

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Find a little rhythm.

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Find what feels good.

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Great, do one more.

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And the next time your hips
go back, lift the palms.

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Really press into the
fingertips and if you want,

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you can sway gently side to side.

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Start to amp up your breath.

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Now know that your intention,

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your motive for the day lives inside.

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You can give the thinking
mind a break and as we begin

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to move the body, just pay
attention to the feeling.

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Plant the palms, lift the hips up,

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walk the knees back
underneath the hip points

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and here we go with really
conscious placement of the hands.

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Upper arm bones rotate out.

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We're gonna curl the toes
under and here we go,

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the celebratory first
downward dog of our journey.

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I'm such a nerd.

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We're gonna peel the
tailbone up towards the sky.

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So for everyone wherever you
are in your yoga journey,

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think of peeling up to downward dog here.

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Often people think the heels
have to touch the yoga mat

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but they don't, you can quote me on that.

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Bend the knees, lift the hip points,

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the hip creases up high.

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So often we're really focused
on getting those heels down

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but oh my gosh, we're
bypassing all this yummy stuff,

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all this stuff that is true
for our body that we're

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just ignoring because we're
trying to get to the shape.

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So it's no problem if you
want those heels down.

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But I'm here as your friend to

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invite you to look for more.

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To really align with whatever

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sensation is going on in your body today.

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Hopefully you've amped up the breath a bit

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to support you in this pose.

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When you're ready, inhale,
lift the right leg up high.

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No higher than the hip
here, just nice and level.

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Turn all of your right toes down.

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Then take a deep breath
in and then as you exhale,

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shift forward, upper body's
in plank for just a hot second

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and then we'll step the
right foot all the way up.

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Pivot on the back foot,

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take your time here, there's no rush.

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It's not a race, it's not a competition.

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Find your footing and then slowly rise up,

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hands together at the heart.

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♪ And feel that flush of energy ♪

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♪ Money can't buy that ♪

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♪ And that's good because
this series is free ♪

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Okay, so we have warrior one legs.

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What is warrior one?

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But we're gonna bring the palms together.

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Press into the knife
edge of that back foot,

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engage your left inner thigh.

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Then same thing guys,
instead of forcing the hips

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to square towards the
front, and this is not

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just for beginners, this
is really for everyone.

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We're starting this way on purpose.

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Lengthen the tailbone down
and just allow your hips

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to open towards the front
left corner of your mat

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and then notice if
you're like me even here

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trying to press and form to the front.

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Just give yourself a little time

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and space to feel out what needs to

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happen.

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Eventually front knee might
come over that front ankle.

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You want to feel a nice power,
a connect through the legs.

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Once you feel, and you can look down.

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Often I've been inviting
people in my recent

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practices to kind of see
feelingly and not look down.

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00:15:24,370 --> 00:15:28,537
You can look down today,
getting that nice foundation

252
00:15:30,950 --> 00:15:33,926
and then once you feel like you
have it from the waist down,

253
00:15:33,926 --> 00:15:36,045
let's draw the navel in and up.

254
00:15:36,045 --> 00:15:39,196
That connection, that
action of hugging front body

255
00:15:39,196 --> 00:15:41,892
to meet the back body
and then check it out.

256
00:15:41,892 --> 00:15:44,265
You're just gonna from your center, dudes,

257
00:15:44,265 --> 00:15:49,084
from here you're gonna
slowly turn to warrior two.

258
00:15:49,084 --> 00:15:51,862
Hands stay at the heart.

259
00:15:51,862 --> 00:15:55,599
And then notice what fired
up here, right glute, okay.

260
00:15:55,599 --> 00:15:59,016
Maybe I needed to adjust my stance a bit.

261
00:16:04,077 --> 00:16:08,303
Also notice that the
movement initiated from here,

262
00:16:08,303 --> 00:16:09,636
from the center.

263
00:16:13,688 --> 00:16:15,605
Breath deep, be patient

264
00:16:16,932 --> 00:16:19,721
and then stay here or as you're ready,

265
00:16:19,721 --> 00:16:22,421
send the fingertips out.

266
00:16:22,421 --> 00:16:24,171
Pull the pinkies back

267
00:16:25,814 --> 00:16:29,036
and then send your gaze, your focus,

268
00:16:29,036 --> 00:16:33,190
your drishti out past
your right fingertips.

269
00:16:33,190 --> 00:16:35,217
Sink down a little lower,

270
00:16:35,217 --> 00:16:38,634
stay connected to your center, your core.

271
00:16:41,637 --> 00:16:43,998
Beautiful, then keep the
lower body where it is.

272
00:16:43,998 --> 00:16:46,188
Keep this connection to center.

273
00:16:46,188 --> 00:16:49,043
Send the right fingertips
forward and then we're

274
00:16:49,043 --> 00:16:51,905
gonna draw a big line all
the way up to the sky.

275
00:16:51,905 --> 00:16:55,193
Pause, take a deep breath
in and then on an exhale,

276
00:16:55,193 --> 00:16:57,430
maybe you take it back.

277
00:16:57,430 --> 00:17:00,204
Big stretch here, pull
the right thumb back.

278
00:17:00,204 --> 00:17:02,121
Inhale, lift your heart

279
00:17:03,065 --> 00:17:05,275
and then exhale from your center,

280
00:17:05,275 --> 00:17:06,724
same thing, navel draws in.

281
00:17:06,724 --> 00:17:08,469
You're gonna cartwheel all the way back.

282
00:17:08,469 --> 00:17:09,912
Don't jerk yourself around here,

283
00:17:09,912 --> 00:17:12,316
we jerk ourselves around
plenty off the yoga mat.

284
00:17:12,316 --> 00:17:14,633
So move with intention here as you pivot

285
00:17:14,633 --> 00:17:17,778
all the way back to a nice low lunge.

286
00:17:17,778 --> 00:17:19,715
Inhale to look forward.

287
00:17:19,715 --> 00:17:23,408
Exhale to plant the palms
and step it to plank.

288
00:17:23,408 --> 00:17:25,267
Now lower the knees here for half plank

289
00:17:25,267 --> 00:17:27,258
if you like or press up again,

290
00:17:27,258 --> 00:17:30,209
that action of hugging front
body to meet back body.

291
00:17:30,209 --> 00:17:33,715
Reach the heels back, deep
breath in, you've got this

292
00:17:33,715 --> 00:17:36,215
and then exhale, downward dog.

293
00:17:42,354 --> 00:17:44,824
Pedal it out again, take stock.

294
00:17:44,824 --> 00:17:47,267
What's going on in my body today?

295
00:17:47,267 --> 00:17:51,536
Forget the heels, what
about the rest of your body?

296
00:17:51,536 --> 00:17:53,869
Claw through the fingertips.

297
00:17:58,026 --> 00:18:00,859
Listen to the sound of your breath

298
00:18:03,244 --> 00:18:05,289
and then we'll inhale,
lift the left leg up

299
00:18:05,289 --> 00:18:08,798
high when you're ready
just about to hip level.

300
00:18:08,798 --> 00:18:10,955
Then if you're like girl, my
leg doesn't make it that high,

301
00:18:10,955 --> 00:18:15,349
that's okay, then we'll play
wherever you're at today.

302
00:18:15,349 --> 00:18:18,030
Turn the left toes down.

303
00:18:18,030 --> 00:18:21,177
Take a deep breath in and then exhale,

304
00:18:21,177 --> 00:18:24,233
slowly shift forward,
upper body's in plank,

305
00:18:24,233 --> 00:18:27,466
light up through your
core and then step it up.

306
00:18:27,466 --> 00:18:29,383
Pivot on the back foot.

307
00:18:31,037 --> 00:18:34,719
Bend the front knee, take your time

308
00:18:34,719 --> 00:18:36,582
and then when you're ready,

309
00:18:36,582 --> 00:18:39,363
we'll slowly come up, hands at the heart.

310
00:18:39,363 --> 00:18:40,363
Strong legs.

311
00:18:42,451 --> 00:18:44,284
So this constant dance

312
00:18:45,531 --> 00:18:47,058
of opposing forces,

313
00:18:47,058 --> 00:18:49,920
we talk about it all the
time here on the channel,

314
00:18:49,920 --> 00:18:51,087
the polarities

315
00:18:52,125 --> 00:18:56,591
and the invitation here
in truth is to really

316
00:18:56,591 --> 00:19:01,048
work our way back (chuckles)
to that equilibrium,

317
00:19:01,048 --> 00:19:04,631
to that balance that
already exists inside.

318
00:19:05,724 --> 00:19:09,837
Then the catch-22 is it
changes every day, so

319
00:19:09,837 --> 00:19:13,087
starting from the ground up every time.

320
00:19:14,271 --> 00:19:16,964
Front knee over front ankle

321
00:19:16,964 --> 00:19:19,570
and then don't worry about the picture.

322
00:19:19,570 --> 00:19:21,807
Focus on the sensation,

323
00:19:21,807 --> 00:19:24,450
just the intention of
front knee over front ankle

324
00:19:24,450 --> 00:19:26,265
and then pull the left hip crease back,

325
00:19:26,265 --> 00:19:29,624
fire up through the outer
edge of your right foot.

326
00:19:29,624 --> 00:19:32,068
Engage the right inner thigh.

327
00:19:32,068 --> 00:19:35,087
Inhale, lift your sternum to your thumbs.

328
00:19:35,087 --> 00:19:37,626
Exhale, relax the shoulders down.

329
00:19:37,626 --> 00:19:40,978
Notice where you feel the sensation.

330
00:19:40,978 --> 00:19:44,554
Front of the right hip crease, core,

331
00:19:44,554 --> 00:19:45,887
back body, legs.

332
00:19:51,313 --> 00:19:54,740
Then activate, draw your navel
in and up and here we go.

333
00:19:54,740 --> 00:19:57,943
From there we're gonna slowly turn

334
00:19:57,943 --> 00:19:58,776
from here

335
00:19:59,862 --> 00:20:00,945
to the right.

336
00:20:04,182 --> 00:20:07,765
Then maybe the legs
adjust here, maybe not.

337
00:20:11,571 --> 00:20:14,710
Create length through
the spine, deep breath.

338
00:20:14,710 --> 00:20:18,123
Press into the knife edge of
that back foot, now stay here

339
00:20:18,123 --> 00:20:21,752
or when you're ready send the
fingertips out left to right.

340
00:20:21,752 --> 00:20:24,025
Pull the pinkies back,

341
00:20:24,025 --> 00:20:28,097
let energy radiate way
beyond the fingertips, guys.

342
00:20:28,097 --> 00:20:30,054
We are so much more than our bodies.

343
00:20:30,054 --> 00:20:33,185
I'm just going right there on
day one. I'm sorry, everyone.

344
00:20:33,185 --> 00:20:35,185
Just kidding, not sorry.

345
00:20:36,245 --> 00:20:39,912
Navel draws in and up
again, breathing deep.

346
00:20:41,736 --> 00:20:43,999
So the point is just that
we remind each other,

347
00:20:43,999 --> 00:20:48,862
and this is for me too
that it doesn't stop here.

348
00:20:48,862 --> 00:20:51,378
And that's what's so fun about
the 30 days is we can take

349
00:20:51,378 --> 00:20:55,545
this time to play and use our
imagination and creativity.

350
00:20:57,335 --> 00:20:58,670
All right.

351
00:20:58,670 --> 00:21:01,155
Lengthen tailbone down,

352
00:21:01,155 --> 00:21:04,510
reach left fingertips forward up and back.

353
00:21:04,510 --> 00:21:07,993
Don't give up, big
stretch up towards the sky

354
00:21:07,993 --> 00:21:11,743
and then exhale to
continue all the way back.

355
00:21:13,005 --> 00:21:15,172
Big stretch today, inhale.

356
00:21:16,437 --> 00:21:19,782
Exhale from your center,
navel draws in and slowly

357
00:21:19,782 --> 00:21:22,561
with control, guys, we'll
pick up the tempo later,

358
00:21:22,561 --> 00:21:24,800
nice and slow with control we come

359
00:21:24,800 --> 00:21:27,031
all the way back to our nice low lunge.

360
00:21:27,031 --> 00:21:28,771
Pivot on the back foot, inhale,

361
00:21:28,771 --> 00:21:31,336
open the chest, big
stretch here for the legs.

362
00:21:31,336 --> 00:21:34,535
Smile and then exhale, plant the palms.

363
00:21:34,535 --> 00:21:36,535
Step the left toes back.

364
00:21:37,429 --> 00:21:38,346
Plank pose.

365
00:21:39,416 --> 00:21:42,065
Lower the knees at any time for half plank

366
00:21:42,065 --> 00:21:44,097
and both variations really draw

367
00:21:44,097 --> 00:21:47,430
the front body up to meet the back body.

368
00:21:48,726 --> 00:21:51,175
Now inhale in, out with the old,

369
00:21:51,175 --> 00:21:56,008
in with the new and exhale,
lion's breath, tongue out.

370
00:21:56,008 --> 00:21:58,896
Two more, you got this, inhale.

371
00:21:58,896 --> 00:22:02,156
Exhale, lion's breath, tongue out.

372
00:22:02,156 --> 00:22:05,491
Last one, you got it,
inhale, look forward.

373
00:22:05,491 --> 00:22:07,324
Exhale, lion's breath.

374
00:22:08,528 --> 00:22:10,885
Slowly lower the knees.

375
00:22:10,885 --> 00:22:13,135
Shift your legs to one side

376
00:22:14,825 --> 00:22:16,241
and come back

377
00:22:16,241 --> 00:22:17,688
to

378
00:22:17,688 --> 00:22:18,521
your seat.

379
00:22:21,208 --> 00:22:25,125
So whatever leg that is
crossing in front here,

380
00:22:26,846 --> 00:22:29,946
take that leg and bring it in.

381
00:22:29,946 --> 00:22:32,809
So switch the cross of your legs.

382
00:22:32,809 --> 00:22:35,743
Notice how it feels funky and weird.

383
00:22:35,743 --> 00:22:37,774
So there are gonna be
moments along this journey

384
00:22:37,774 --> 00:22:41,094
that feel funky and weird and
just want to thank you with

385
00:22:41,094 --> 00:22:45,529
all my heart and soul for
saying yes to the exploration

386
00:22:45,529 --> 00:22:46,362
and

387
00:22:47,469 --> 00:22:48,719
you're my hero.

388
00:22:52,523 --> 00:22:55,575
Take a moment to sit up
nice and tall and start

389
00:22:55,575 --> 00:22:59,742
to control your breath from
those crazy lion's breaths.

390
00:23:04,730 --> 00:23:09,442
Allow the hands to rest gently
on the thighs or the knees.

391
00:23:09,442 --> 00:23:13,442
Just take a minute again
to notice how you feel.

392
00:23:19,142 --> 00:23:22,642
Trust that it's all there, it's all inside

393
00:23:24,311 --> 00:23:27,271
and what this journey
is going to do or invite

394
00:23:27,271 --> 00:23:31,021
you to do is to uncover
what's already there.

395
00:23:35,144 --> 00:23:36,227
An unveiling.

396
00:23:40,681 --> 00:23:44,848
We'll gently bring the
hands together at the heart.

397
00:23:46,938 --> 00:23:50,938
Sit up nice and tall,
fully embodying the shape.

398
00:23:54,347 --> 00:23:55,180
Sweet.

399
00:23:56,474 --> 00:24:00,641
Gently bat your eyelashes
open, day one in the books.

400
00:24:02,934 --> 00:24:05,517
So honoring the teacher within.

401
00:24:06,926 --> 00:24:09,537
Our true motive, our
reason for being here,

402
00:24:09,537 --> 00:24:13,270
which by the way you don't have to know.

403
00:24:13,270 --> 00:24:15,419
Honoring that inner
wisdom, we're gonna bring

404
00:24:15,419 --> 00:24:19,416
the thumbs up to the third
eye today or the brow bone.

405
00:24:19,416 --> 00:24:21,416
This place of intuition.

406
00:24:24,414 --> 00:24:28,497
From here we'll take one
last breath in together.

407
00:24:29,714 --> 00:24:31,367
Then exhale

408
00:24:31,367 --> 00:24:32,200
to bow.

409
00:24:36,512 --> 00:24:37,345
Namaste.

410
00:24:39,307 --> 00:24:42,724
(relaxed ensemble music)