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- Hey everyone, 
and welcome to True,

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your 30 day yoga journey.

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Today is day 14, and we're
gonna slow it down

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and listen.

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Let's get started.

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(light music)

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Okay, my darling friends, 
let's begin today seated,

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and I highly recommend, 
for today's practice, sitting

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on a towel or blankets, so if
you have to pause the video

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and grab that, go ahead and
do it, and if you're like,

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"No, I'm good, girl," 
that's fine as well,

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but it's nice to 
have a little lift today

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because we're going to be...

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Yeah, we're gonna be still.

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We're gonna be listening

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to what's going on inside 
through certain stretches,

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but kind of zooming out.

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The idea is that if 
we have this relationship

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to listening to our 
guts, to our intuition,

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to the body, of course, 
and to the heart,

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then we're doing everything

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that we could 
possibly do, just by listening.

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A lot of times, we don't 
even have that relationship,

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and then we get into a 
place where we're like,

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"I don't know 
what to do." (laughs)

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And it's a little bit 
difficult to start from zero.

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So, to summarize that, 
I think time on the mat

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is time well spent, 
because it's time

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that you get to 
practice listening.

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Which might seem kind of obvious

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to some people, but maybe not.

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If you're here 
for the, you know,

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which we've been 
working the last couple days,

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we're gonna take a break,

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just give the 
shoulders and the arms

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a little bit of a rest.

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And then we'll all hit 
it back strong tomorrow,

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for day 15.

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So let's begin, 
seated nice and tall,

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hopefully, by now, 
you've set up on something.

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And allow your hands 
to just rest wherever they

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naturally feel right 
today, based on your body

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and the temperature.

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And then you're gonna 
tuck the chin just slightly,

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lengthen through 
the back of the neck.

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Sit up nice and tall so that

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the energy that runs 
up and down the spine,

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and this isn't 
just yoga stuff, this is

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cross-cultural 
understanding, now,

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even now, in science 
too, studying the energy

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that runs throughout the body

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and how it has 
these center points

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that run up and down the spine,

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where nerves meet, 
however you wanna look at it.

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So when we invite each 
other to sit up tall here

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in the practice, we're 
really creating an opening,

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an invitation, 
for the energy to flow

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with more ease, and when 
the energy is able to flow

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with more ease 
and not get stuck,

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think of it as plumbing,

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then all systems 
are able to unite

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and listen to each other.

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When things are 
closed off or blocked,

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it becomes very hard to 
understand what the body

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is saying, what your 
guts are telling you.

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So begin to notice your breath

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and just slow everything down,

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especially if you're 
squeezing in this practice today

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because you don't wanna miss it.

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We're gonna slow down, and
that can be really challenging

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for many, me included,

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because without the 
practice of slowing down,

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we also are not able 
to even pay attention

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to what the body or the heart

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or your guts are 
trying to tell you.

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We just kind of 
do what we're told,

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take the prescription,
I don't mean medicine,

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I just mean the prescribed yoga,

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or whatever it is, and go.

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So let's slow it down today,

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this'll be a nice little rest
day for your body as well.

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Continuing to 
gently deepen your breath.

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And then start to get a 
little more mindful through

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the neck and the shoulders, so
maybe you relax the shoulders

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down and actively 
lift your chest up,

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maybe you take 
this opportunity to

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find soft, easy 
movement through the head

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and the neck, as 
we've been doing.

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And definitely, as you slow down

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and just arrive 
here in the moment,

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notice where you mind is going,

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where your thoughts are going.

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And then acknowledge 
whatever's going on,

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and let's start to amp 
up the sound of the breath

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to anchor the 
mind and give ourselves

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really something 
that we can return to

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in this mindfulness practice, 
so take a deep breath

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in through your nose,

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and really listen as you 
elongate the breath, out.

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Maybe tapping into a little
Ujjayi breath here, continue.

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(breathes deeply)

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Notice if you 
feel a change, already,

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in your body or in 
your mind just by breathing

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more fully and slowly.

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(breathes deeply)

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Great, then try to keep 
up with this ocean sound,

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this victorious breath, 
this Ujjayi breath,

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as you bring your feet together,

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and it should feel really good,

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if you're on a 
towel or a blanket,

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to kind of rock 
the pelvis forward

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and you feel this kind of 
yummy stretch in the groin

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and the inner 
thighs and in the hips.

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And then, instead of 
clasping the toes today,

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we're gonna grab the 
ankles, loop the shoulders,

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and now find that 
steady breathing again here.

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Cobbler's Pose.
(breathes deeply)

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And notice how 
this Ujjayi breath,

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or this long, 
audible, controlled breath,

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can shift your 
mood and the way you sit

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and support yourself, 
so maybe you sit up

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a little bit taller, maybe
you relax the shoulders down,

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continue to do that, maybe you

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lift up from the pelvic floor.

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Maybe you forgive 
something that you

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made a mistake on, 
people make mistakes.

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Or maybe you 
forgive someone else.

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You know me, guys, just 
keeping all the options open.

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Maybe you take a cue 
from our soften practice

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and find a nice, 
easy sway side to side.

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Awesome, take a deep breath in,

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continue (breathes deeply).

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And use your exhale to release,
knees are gonna come together,

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and my knees come together.

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If your knees don't 
come together, that's fine,

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they can come here, you 
can stay hip width apart.

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Love your body, 
be kind with your thoughts,

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and take a deep breath in, 
you're gonna come here,

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just kind of hug 
the knees in and,

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what we're wanting to do is

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challenge ourselves to lift up

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a little bit from 
the base of the spine

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and then, one of my 
favorite, favorite poses,

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inhale in, exhale, soft rounding

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of your sweet spine forward

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so you might just be here,

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and then notice what 
the shape feels like.

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Or maybe you 
come all the way in.

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Close your eyes, 
and again, return

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to the sound of the breath.

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Feel the breath as it 
stretches your upper back body,

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your middle back body, 
and your lower back body.

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(breathes deeply)

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Notice where you might 
be gripping or holding,

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and if you're like, "Aw man, 
I have so much energy,

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"I'm bummed, day 14 
turned out to be a chill one."

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Dude, you have to trust me
that this is a valuable time,

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that your are going 
to get strong and trim

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and toned and 
have all this energy

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to succeed and do all 
the things you wanna do

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if you take this time 
to also find this rasa,

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to find this 
flavor, and to listen

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a little more 
closely, and have that

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conversation already going.

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And if you're like, 
"Adriene, you crazy."

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Then, man, enjoy this 
amazing stretch for your back

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as you breathe, 
your neck, the shoulders,

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great for your posture.

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Great, let's inhale 
in together, here we go,

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inhale (breathes deeply) 
and exhale,

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then carve a line with the nose

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and slowly sit 
back up, fabulous.

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Now, we're gonna go 
for Janu Sirsasana next,

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so keep your towel, or blanket,

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and you're gonna 
ascend the legs out wide

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in front of you.

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Benji, I'm gonna share 
the stage with you today,

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you can stay.

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Sit up nice and tall.

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And we're gonna start by 
bringing the left heel in,

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and you can measure 
it about fist width apart

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from your inner thigh, 
if that's helpful,

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if you like to be precise,

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otherwise you 
can just hug it in.

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And then even if 
you're pretty flexible,

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it's nice to have 
the lift, rather, of the

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towel or blanket.

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Then, you're gonna use your dog

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to really press up 
against your, I'm just kidding,

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but you're gonna 
flex the sole of your

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foot, so send your 
toes up towards the sky,

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right foot, and then inhale,

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send the fingertips 
behind the ears,

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so you're trying to 
get the shoulders and arms

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and waist in the same line here,

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so this is a great 
practice for things like

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handstand and stuff like that,

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so we're not lifting here, but
we're coming at it from here,

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inhale, reach up high,

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navel draws in and up 
from our center practice,

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and then here we go, 
we're gonna go

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all the way over 
towards the right leg,

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right shin, right toes, now,

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you might just be here, 
chillin' like a villain.

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Slowing down the breath,
listening, listening, listening.

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Maybe you cradle the calf,

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maybe in time, you're 
able to come to interlace

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that around the sole 
of the foot. (laughs)

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Sorry.

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So I'm gonna stop talking,

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and I'd like for 
you to close your eyes

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and just really listen 
to the sound of your breath,

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nice and steady, 
see if you can create

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that ocean sound.

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And don't you pause this video

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and don't you quit, 
you're doing so great.

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Do you know how incredible,

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do you know how 
many yoga teachers

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don't show up on 
their yoga mat every day

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for 30 days at home, that don't
have a home yoga practice?

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Trust that what 
you're doing is valuable.

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I genuinely believe it 
with all my heart and soul,

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that's why I do this every year.

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(breathes deeply)

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Thank you for sharing 
your time and practice with me

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and for listening to me, and

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I listen to you as well, and
that's why we're here again.

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Your right knee can be bent

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as generously as 
you need it here.

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We're gonna take about five
more cycles of breath here,

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so you can really 
listen, and just listen

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to whatever 
thoughts are coming up,

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listen to the 
sound of your breath,

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listen to things that are 
going on in the other room,

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just listen. (breathes deeply)

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And then slowly 
begin to release,

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and we'll bring 
the right heel in,

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soles of the feet kiss 
together, Cobbler's Pose.

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Close your eyes and 
notice if you feel a difference

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from the right side of your body

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and the left side of your body.

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And then you can keep 
the right heel in this time

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and send the left leg out long,

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find your measurement, 
get situated,

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and then find places 
to anchor down here,

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so kind of these 
heavy muscles of the legs,

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they dull down, we lift 
up from the pelvic floor,

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we can use our center practice

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to find that drawing in, 
and then here we go.

250
00:14:55,962 --> 00:14:57,930
Send the 
fingertips behind the ears

251
00:14:57,930 --> 00:15:00,967
to rise up, reach up, 
take a couple breaths here

252
00:15:00,967 --> 00:15:03,603
to notice, okay, okay, 
my shoulders are really

253
00:15:03,603 --> 00:15:07,774
going through a process.

254
00:15:08,808 --> 00:15:11,878
Inhale, exhale, turn your center

255
00:15:11,878 --> 00:15:16,182
over towards your left leg
and check it out on this side.

256
00:15:16,182 --> 00:15:17,216
Breathe deep.

257
00:15:20,853 --> 00:15:22,976
(breathes deeply)

258
00:15:22,976 --> 00:15:27,760
And we will 
begin to listen, again,

259
00:15:27,760 --> 00:15:29,662
to the sound of the 
breath, to any thoughts

260
00:15:29,662 --> 00:15:31,798
that are coming up,

261
00:15:33,900 --> 00:15:34,834
just pay attention.

262
00:15:36,903 --> 00:15:38,538
And for me, it really helps to,

263
00:15:39,739 --> 00:15:41,908
just a softening of the gaze,

264
00:15:41,908 --> 00:15:43,576
or go ahead and close your eyes.

265
00:16:00,693 --> 00:16:03,396
Notice, when you 
feel uncomfortable,

266
00:16:05,131 --> 00:16:08,467
how you want to, 
maybe, come out of the pose or

267
00:16:09,802 --> 00:16:13,773
jerk into a certain 
reaction and see if,

268
00:16:13,773 --> 00:16:15,875
mindfully, you can lean in

269
00:16:17,646 --> 00:16:20,649
and perhaps allow something

270
00:16:20,649 --> 00:16:23,649
to unravel or unfold that

271
00:16:23,649 --> 00:16:26,152
maybe wouldn't 
have had the chance

272
00:16:26,152 --> 00:16:29,722
if you had run away.

273
00:16:41,901 --> 00:16:44,237
Five more cycles 
of breath, you got it.

274
00:16:45,638 --> 00:16:46,472
Lean in.

275
00:16:47,840 --> 00:16:50,676
(breathes deeply)

276
00:17:11,030 --> 00:17:14,767
Then slowly begin to 
unravel, awesome work.

277
00:17:14,767 --> 00:17:16,502
And you'll bring 
that left foot up,

278
00:17:16,502 --> 00:17:19,137
once again, Cobbler's Pose.

279
00:17:19,137 --> 00:17:22,308
Clasp the ankles, 
sit up nice and tall,

280
00:17:22,308 --> 00:17:23,675
and notice how you feel,

281
00:17:23,675 --> 00:17:25,678
lean back, lift your heart,

282
00:17:31,584 --> 00:17:33,986
and if your lower back 
is feeling fussy at all,

283
00:17:33,986 --> 00:17:36,889
think about drawing your
tailbone in just a hair here.

284
00:17:49,602 --> 00:17:52,939
Sweet, now from 
here, we're gonna

285
00:17:52,939 --> 00:17:54,307
have just a 
little bit of fun today,

286
00:17:54,307 --> 00:17:55,808
so we're gonna slide off,

287
00:17:55,808 --> 00:17:57,410
not that this hasn't been fun,

288
00:17:59,679 --> 00:18:02,348
but we want the variety in
this type of journey, right?

289
00:18:02,348 --> 00:18:04,717
Every day is 
different, so if we're not

290
00:18:04,717 --> 00:18:08,533
used to kind of 
approaching the yoga mat

291
00:18:08,533 --> 00:18:11,958
that way, what good, 
what good does it do us?

292
00:18:11,958 --> 00:18:14,226
Okay, so come off your towel,

293
00:18:14,226 --> 00:18:16,168
or your blanket, if you have it,

294
00:18:16,168 --> 00:18:17,763
and you're gonna 
come on to the bum,

295
00:18:17,763 --> 00:18:20,366
so you can feel the 
sits bones on the Earth.

296
00:18:20,366 --> 00:18:22,568
And then we're actually 
gonna bring the hands

297
00:18:22,568 --> 00:18:27,206
between the legs here, and
then you're gonna bring your

298
00:18:27,206 --> 00:18:30,109
hands or wrists 
underneath the calves,

299
00:18:30,109 --> 00:18:32,445
and then here we go, 
we're doing this,

300
00:18:32,445 --> 00:18:35,081
get ready, Benji, 
we're gonna slowly connect

301
00:18:35,081 --> 00:18:36,382
to your center, 
all the awesome stuff

302
00:18:36,382 --> 00:18:37,950
you've been working on, 
and you're gonna lean back

303
00:18:37,950 --> 00:18:40,086
and maybe lift the toes.

304
00:18:40,086 --> 00:18:44,223
Maybe they kiss together, 
or maybe they cross, fancy.

305
00:18:46,659 --> 00:18:49,328
And then maybe 
you bring the hands

306
00:18:49,328 --> 00:18:51,263
into a gentle fist,

307
00:18:55,258 --> 00:18:57,370
and lift up from 
the armpit chest.

308
00:18:59,338 --> 00:19:01,807
Now, if you're like, "Whoa,"

309
00:19:01,807 --> 00:19:04,110
no problem, because 
I've been here a lot.

310
00:19:04,110 --> 00:19:06,545
I've been working on 
my center work for a lot

311
00:19:06,545 --> 00:19:08,514
of my life.

312
00:19:12,718 --> 00:19:15,054
But, I'm still gonna 
invite you, all of us,

313
00:19:15,054 --> 00:19:17,957
to try to find a stillness here,

314
00:19:17,957 --> 00:19:20,326
a serenity, as you 
listen to the sound

315
00:19:20,326 --> 00:19:22,061
of your breath and your body,

316
00:19:27,099 --> 00:19:29,635
lengthening 
tailbone down and lifting up

317
00:19:29,635 --> 00:19:31,704
so we're not just collapsing
into the small of the back

318
00:19:31,704 --> 00:19:33,906
but you're really creating 
a little rebound effect,

319
00:19:33,906 --> 00:19:35,975
which we've practiced together.

320
00:19:36,976 --> 00:19:39,412
Lift your chest, 
lift the armpit chest.

321
00:19:41,614 --> 00:19:44,850
And then lift the shins, 
uncross if they're crossed,

322
00:19:44,850 --> 00:19:46,318
and cross the other way.

323
00:19:49,221 --> 00:19:50,790
Breathe, breathe, breathe.

324
00:20:03,235 --> 00:20:04,904
Nice, and 
inhale, lift the shins,

325
00:20:04,904 --> 00:20:06,972
lift your armpit chest, 
lift your heart,

326
00:20:08,641 --> 00:20:12,411
and exhale, uncross, slowly
bring the soles of the feet

327
00:20:12,411 --> 00:20:14,547
to the Earth, 
then, listen carefully,

328
00:20:14,547 --> 00:20:15,714
you're gonna bring the knees in,

329
00:20:15,714 --> 00:20:17,149
keep the feet hip width apart.

330
00:20:17,149 --> 00:20:21,210
Left hand's gonna go 
to the mat behind you,

331
00:20:21,210 --> 00:20:24,523
right hand's gonna grab the
outer edge of your right foot.

332
00:20:27,026 --> 00:20:28,928
Then to start, we're 
just gonna send the sole

333
00:20:28,928 --> 00:20:30,196
of our right foot forward,

334
00:20:30,196 --> 00:20:31,664
and a lot of us 
have done this before,

335
00:20:31,664 --> 00:20:34,500
just kind of pulling back

336
00:20:34,500 --> 00:20:37,203
a bow and arrow, a bit, here,

337
00:20:37,203 --> 00:20:38,437
opening through that hip.

338
00:20:43,976 --> 00:20:45,411
Okay, now we're gonna inhale,

339
00:20:45,411 --> 00:20:47,580
see if we might 
want a little extension,

340
00:20:47,580 --> 00:20:51,117
if not, that's okay, 
extension, extension, extension.

341
00:20:55,521 --> 00:20:58,424
And then bringing the bend back.

342
00:20:58,424 --> 00:21:01,994
Left hand now comes 
to take the right foot,

343
00:21:01,994 --> 00:21:04,396
right hand comes behind, 
and then everyone's

344
00:21:04,396 --> 00:21:07,099
gonna love this one, 
little massage for the glute,

345
00:21:07,099 --> 00:21:09,468
the hip, the piriformis, 
all these wonderful muscles

346
00:21:09,468 --> 00:21:12,071
that you've been activating,
this is gonna feel awesome,

347
00:21:12,071 --> 00:21:14,406
you're gonna 
lean back, way back,

348
00:21:14,406 --> 00:21:16,976
keep listening, and then maybe
come onto the forearm here,

349
00:21:16,976 --> 00:21:18,944
and then you're 
gonna use this left hand

350
00:21:18,944 --> 00:21:21,477
to guide the right foot 
to find a nice massage

351
00:21:21,477 --> 00:21:24,116
on the top of your right glute,

352
00:21:24,116 --> 00:21:27,186
on the outer hip, aw yeah.

353
00:21:28,654 --> 00:21:30,756
The piriformis 
should feel amazing,

354
00:21:30,756 --> 00:21:33,125
and you can really go 
to town here (laughs).

355
00:21:40,065 --> 00:21:42,701
And this is why you 
get all the way to day 30,

356
00:21:42,701 --> 00:21:44,737
because you never know

357
00:21:46,205 --> 00:21:47,706
what you're gonna get.

358
00:21:53,812 --> 00:21:55,714
Everyone's 
thinking it's all the same,

359
00:21:55,714 --> 00:21:59,385
it's the 30 days of True,
it's like a box of chocolates.

360
00:22:01,820 --> 00:22:03,489
Okay, then 
we're gonna come back,

361
00:22:03,489 --> 00:22:05,491
and I'll guide you 
through that same little dance

362
00:22:05,491 --> 00:22:08,561
on the other side, 
so come on back to center,

363
00:22:08,561 --> 00:22:11,363
plant the feet, first 
the right hand goes back,

364
00:22:11,363 --> 00:22:14,212
little kick stand,

365
00:22:14,212 --> 00:22:16,569
and then grab the 
outer edge of your left foot,

366
00:22:16,569 --> 00:22:17,670
go ahead and kick that foot up,

367
00:22:17,670 --> 00:22:19,004
and then we're gonna play here,

368
00:22:19,004 --> 00:22:21,006
we're gonna use this 
later, so this is just great,

369
00:22:21,006 --> 00:22:23,209
just checking out 
the mobility here.

370
00:22:25,188 --> 00:22:29,048
And you can stay here, or
maybe you work with extension,

371
00:22:33,419 --> 00:22:35,888
everyone's working 
with their heart lifted,

372
00:22:35,888 --> 00:22:39,959
lower back supported 
by rooting to rise here,

373
00:22:41,267 --> 00:22:43,195
(whistles) beautiful.

374
00:22:44,063 --> 00:22:47,833
And then right hand's 
gonna come to the left foot,

375
00:22:47,833 --> 00:22:49,602
left hand will now come behind,

376
00:22:49,602 --> 00:22:51,816
and here's the yummy part,

377
00:22:51,816 --> 00:22:54,874
we're gonna lean back, I like
to come to the forearm here

378
00:22:54,874 --> 00:22:59,778
so I can really get 
on the muscle there,

379
00:22:59,778 --> 00:23:02,181
and you're just gonna 
go for a little ride here.

380
00:23:03,849 --> 00:23:06,018
Keep breathing, 
should feel amazing,

381
00:23:06,018 --> 00:23:07,653
should feel really, really good.

382
00:23:08,754 --> 00:23:13,325
Just massaging that 
muscle, and if you're,

383
00:23:13,325 --> 00:23:15,494
I don't think you are, 
but if you are stuck

384
00:23:15,494 --> 00:23:17,363
in your head right now, 
get out of your head

385
00:23:17,363 --> 00:23:20,599
♪ and get into my car. ♪

386
00:23:21,533 --> 00:23:24,203
No, get into your body, 
listen, listen, listen.

387
00:23:29,575 --> 00:23:32,177
Sweet, and then when 
you feel satisfied here,

388
00:23:32,177 --> 00:23:35,114
go ahead and 
release your left foot

389
00:23:35,114 --> 00:23:39,558
but then stay down here, 
grab your blanket,

390
00:23:39,558 --> 00:23:41,987
or your towel, 
as a little pilla',

391
00:23:43,422 --> 00:23:45,491
as we say here in Texas,

392
00:23:48,001 --> 00:23:51,563
and then come on 
down to your pillow.

393
00:23:51,563 --> 00:23:53,565
It just so 
happens I have a little

394
00:23:53,565 --> 00:23:56,135
breathing bolster here,

395
00:23:56,135 --> 00:23:57,836
so I'm gonna use it.

396
00:24:03,179 --> 00:24:05,244
And you're gonna 
come to lie on your back,

397
00:24:05,244 --> 00:24:07,639
and we're gonna bring 
your left hand, gently,

398
00:24:07,639 --> 00:24:09,915
to rest on your heart, 
and your right hand

399
00:24:09,915 --> 00:24:12,742
to rest gently on your belly.

400
00:24:12,742 --> 00:24:16,150
And I'd like for you to 
relax the weight of your body

401
00:24:16,150 --> 00:24:17,250
as best you can,

402
00:24:17,250 --> 00:24:19,492
completely and 
fully into the earth,

403
00:24:19,492 --> 00:24:21,160
and then we'll close the eyes

404
00:24:21,160 --> 00:24:23,829
and we'll just begin 
to listen to these two

405
00:24:23,829 --> 00:24:26,932
deep center points of 
listening where your hands are.

406
00:24:26,932 --> 00:24:30,803
Feel the warmth on 
your lower belly, your guts,

407
00:24:32,638 --> 00:24:34,473
and of course, your heart.

408
00:24:37,910 --> 00:24:40,112
This would be a good 
practice to return to

409
00:24:40,112 --> 00:24:44,083
when you feel like 
you don't know what to do.

410
00:24:51,023 --> 00:24:53,659
Trust that the 
answers are inside,

411
00:24:53,659 --> 00:24:57,830
the advice that you 
are seeking is inside.

412
00:25:07,099 --> 00:25:11,276
Nice work today, thank you for
saying yes and for listening.

413
00:25:12,978 --> 00:25:17,149
Tomorrow will be day 15, 
our halfway point.

414
00:25:18,384 --> 00:25:22,554
And I believe 
it will be awesome.

415
00:25:26,058 --> 00:25:29,461
But for now, reside here, 
present, with your breath,

416
00:25:31,196 --> 00:25:35,367
knowing that

417
00:25:35,367 --> 00:25:38,367
what you seek,

418
00:25:40,305 --> 00:25:41,206
you already have.

419
00:25:44,376 --> 00:25:46,845
Killing it, love you 
guys, see you tomorrow.

420
00:25:48,247 --> 00:25:50,916
Palms come together, 
as you're ready,

421
00:25:52,127 --> 00:25:55,969
and we acknowledge 
each other as one.

422
00:25:55,969 --> 00:25:57,515
Namaste.

423
00:26:01,029 --> 00:26:04,702
(light music)