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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 Adriene, and today is day six,

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traditionally known as six-pack abs.

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But really, today we
are focusing on kindling

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your inner fire, getting
strong in a way that feels good

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and really stoking the
fire that is unique to you.

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

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(upbeat music)

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Alrighty, my friends,
let's jump right in today.

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We're gonna come to all fours.

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We're gonna walk the
knees as wide as the mat,

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bring the big toes together,
and send the hips back

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so we can begin an extended child's pose,

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just taking a moment to
connect with the breath

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and settle in for today's
practice, stoking the fire.

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So you may have heard it before.

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The mat is a mirror.

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So today's practice certainly
focuses on core strength.

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But you can also consider
this idea of getting centered

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as you get strong.

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You can consider the
practice of spiraling inward

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toward your core values.

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What matters most?

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You inhale lots of love in,

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and exhale lots of love out.

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Inhale to look forward, open your eyes,

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and exhale to come all the
way up, tabletop position.

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Walk the knees in, strong
and mindful foundation.

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Here we go.

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Drop the belly, inhale, open the chest.

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Lift the corners of the
mouth just a hair here.

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Exhale, round through, just three of these

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so they're nice and slow.

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Inhaling to open, find expansion,

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and exhale to round,
soft-bending the elbows.

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Last one.

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Moving with your breath.

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Beautiful, then inhale, come
to a nice neutral spine,

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and here we go, guys, dropping
the elbows down to the earth,

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keep them right underneath your shoulders,

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today we're gonna
interlace the fingertips,

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and yep, you guessed
it, draw your navel up.

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You're gonna curl the right toes under,

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send the right leg out, then
curl the left toes under

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and send the left leg out.

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Find that sits full into heal connection.

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Now our floor practice
from a couple days ago.

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Remember, press away from the yoga mat

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so you're collapsing into your bones,

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but lifting front body
up to meet the back body.

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Rock front, rock back,
send your gaze forward

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way beyond your yoga.

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We're here for five, four, three,

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meet your appropriate edge,
two, and one, beautiful.

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Lower the knees, release just the hands,

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and walk the knees back.

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Feel the front body really
stretch on this puppy posture

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here today.

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So we have like a half downward
dog here, long puppy belly,

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forehead comes to the earth,
big shoulder opener her,

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inhale,

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and exhale.

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One more time.

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Inhale,

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and exhale.

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Fabulous.

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So here we go.

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Draw your navel up.

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We're gonna press back to the palms.

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So lots of awareness in the fingers.

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We really we're down to
the index finger and thumb.

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We'll curl the toes under,
lift up, plank pose, hello.

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Sits bone to heel connection again,

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you can rock front, rock
back if you like here.

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Find that sensation again
of lifting front body up

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to meet the back body, press
away from your yoga mat

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don't collapse.

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Great, then we're gonna
bring the right knee

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in towards the center of your body,

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in towards your heart, squeeze and lift,

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and then send the right leg out.

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Same thing on the left
side, left leg comes in,

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and then send the left leg.

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And now keep it going.

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So you can go into kind of
mindful mountain climbers here,

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moving at a faster pace or
you can keep it nice and slow

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tempo, moving with your breath.

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Take breaks when you
need to, you got this.

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Really focusing on pressing
away from the yoga mat.

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Keep the neck nice and long,

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a beautiful extension of the spine.

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Claw through the fingertips, you got this,

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we're here for five, four,
three, light the fire, stoke it,

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two, and one.

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Beautiful, come onto the
knees, bring them together,

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really together, and send the hips back,

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and just sit up nice and tall,
you can take thriller arms

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here to just kind of counter-stretch
through the forearms.

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And continue to observe your breath.

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(breathing deeply)

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Beautiful, bring the hands
together at your heart,

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take a deep inhale.

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And use an exhale to relax
any tension or stress

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in the neck and the shoulders.

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Give the thinking mind a break.

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Be thankful for this
experience with your body.

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So as we continue to
stir the pot, the kindle.

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Not to be confused with Kindle.

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For those privileged enough,
lucky enough to have a Kindle.

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So as we continue to stir the pot,

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just think about that metaphor,
the mat being a mirror.

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And maybe again this idea
of what we do on our mat

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totally affects what we
experience off the mat

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so it's not just core strengthening for

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chiseled stomach.

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What really matters?

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What do you really love about yourself?

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Alright, I'll shut up,
here we go, inhale, exhale,

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let's come all the way
back to that plank pose.

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Keep those things in
mind, though, perhaps.

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Back to the plank, you
got this, nice and strong.

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Press, find your yoga breath.

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And then this time, we're
gonna draw big circles

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with the right knee one
way and then the other,

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and then switch, left leg,
one way, and then the other.

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And then keep it going, alternating.

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If being on the wrist
here is too much for you,

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you can do this on the knees,
one way, and then the other.

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One way, and then the other.

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Breathing as you tap
into that core strength,

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your center of gravity
is becoming very aware.

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Alright, do one more on each
side, you got it, here we go,

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meeting our appropriate edge
here, neck is nice and long,

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go ahead and send your gaze
forward as you finish it out.

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Beautiful and release,
both knees come together,

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send the hips back, and let's
do wrist circles this time

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instead of thriller arms.

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Pay attention to your breath.

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Hands come together, inhale in.

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Consciously letting go of any
stress or tension in the body.

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Then inhale to the lift
the sternum to the thumbs

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and exhale to bring it back forward.

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Now this time, we're
gonna stay on all fours.

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And we're gonna turn the right
toes all the way off the mat

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and begin to open up
onto the right hand here

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and extend the left leg, so peek at me

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as much as you need to for the demo.

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We're pressing away from the yoga mat,

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not collapsing in, so using
the floor to press away from.

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Beautiful, and we're coming
into a little gate variation

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here so the left toes turn in.

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And then first, let's take
the left fingertips high

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up towards the sky and then from here,

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we're gonna bring it
in, pull the left thumb

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and then left forearm comes
just over the head here.

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Keep the neck nice and long,
you're gonna wanna collapse

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a little bit here as you get tired

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so keep the neck nice and long.

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Now abdominals are already turned on,

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lower belly and upper
abdominals coming in towards

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the center, your center of gravity.

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Inhale, find expansion,
exhale, lift the left leg,

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bring it all in, elbow to knee.

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Then inhale to find expansion.

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Press into your right foot
and exhale to bring it in.

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Also good for the booty
here, inhale, extend,

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and exhale, round through.

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Inhale to extend, and
exhale, bring it together.

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Twice more, inhale to find expansion,

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exhale connect to your center.

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Inhale.

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Last one, you got it, exhale.

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Come back to the earth, foot,
reach the left fingertips

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up high, and then exhale, hand comes down,

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and we reel everything
in, knees come together,

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and we come to sit back, way back.

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From here, palms come together and again,

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we take a deep breath in,

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exhale, consciously, physically relaxing

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any tension or stress
that might have developed

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during that experiment.

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Sweet, then we'll inhale,
exhale to come forward

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and take it to the other side.

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Come to your tabletop position.

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From here, turn the left toes out,

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press the left palm into
the earth and then find

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that resistance, that pressing
away as you straighten

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through the right leg.

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Turn the right toes in.

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Lengthen tail bone
towards your right heel.

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And then first we'll take
the right fingertips high

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towards the sky, connect, feel
that transversive abdominus

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turn on, reach reach
reach, and then here we go.

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Right thumb all the way
over and behind you,

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right form just above the head here

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and then just check in with your neck.

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Beautiful, and this might be enough,

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you might just pause
here, ah, I'm connected,

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I'm plugged in, this is
my appropriate edge today.

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Otherwise, maybe we'll take the
experiment a little further,

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inhaling to find expansion,
and exhale, from here,

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from a place of connect,
it draws in, lift,

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and bring it together.

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Beautiful, inhale to expand,
and exhale to draw in.

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Inhale, find length, take
up space, you got this.

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Exhale, bring it in.

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Create 100% full body experience here.

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Pay attention to your
energetic body via the breath

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so that you feel like you
are working with your body,

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not on it.

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Let's do two more, inhale, exhale.

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One more, make it awesome,
inhale, and exhale.

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Beautiful.

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First the right foot comes
down, find expansion, inhale,

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wiggle the right
fingertips, and then exhale,

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dial it all back in.

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Beautiful, bring the knees together,

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and this time we're
gonna curl the toes under

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and come to sit on the
heels so you're getting

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a nice deep stretch in
the foot, palms together,

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and observe your breath, your spirit.

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Let your belly be soft as
you inhale lots of love in,

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and exhale lots of love out.

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Inhale lots of love in, and
exhale lots of love out.

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Gorgeous, come off the
feet, palms come together,

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last time here in the plank,
we're gonna bring the feet up,

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press press press, you can
also do this in half plank,

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cross the ankles for fun.

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Everyone's like, this isn't fun!

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Of course it is, come on
now, change your perspective,

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press away from your yoga mat, here we go.

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You're gonna try to keep the
hips where they are in space,

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this is our last plank, then
we're coming onto the back,

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yay, so you're gonna
try your very darnedest,

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keep your hips where they are in space,

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press away from your yoga mat,
think of your floor practice,

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and then touch right
fingertips to left shoulder

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and then bring them down.

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It's hard to talk and do this.

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And then left fingertips to right shoulder

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and then keep your gaze
out as you do this,

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back and forth, widen your
stance if you need to,

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it's helpful and here we go.

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Try not to move those
hips too much in space.

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Let it affect your breath,
your spirit, you got it.

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And we're here for five, four, three, two,

248
00:13:28,052 --> 00:13:30,256
look forward, you got
it, and one, beautiful.

249
00:13:30,256 --> 00:13:31,948
Slowly lower to the knees, this time,

250
00:13:31,948 --> 00:13:36,079
kick the legs to one side,
any side, and come through

251
00:13:36,079 --> 00:13:38,953
to sit, awesome work,
really really really great.

252
00:13:38,953 --> 00:13:41,689
You're gonna come all the way through.

253
00:13:41,689 --> 00:13:46,152
Once you find your seat, bring
the hands behind the thighs.

254
00:13:46,152 --> 00:13:49,268
Inhale, loop the shoulders, and exhale.

255
00:13:49,268 --> 00:13:51,113
Again, relax any stress or tension

256
00:13:51,113 --> 00:13:53,469
in the neck or the shoulders.

257
00:13:53,469 --> 00:13:55,308
Get good at this.

258
00:13:55,308 --> 00:13:59,508
Inhaling in and exhaling,
just letting go of any stress

259
00:13:59,508 --> 00:14:01,200
or tension in the neck or shoulders,

260
00:14:01,200 --> 00:14:03,957
so much of the time I find
I'm like holding things

261
00:14:03,957 --> 00:14:06,824
that just don't need to be held onto.

262
00:14:06,824 --> 00:14:10,991
So you can practice that
little dance almost anywhere.

263
00:14:14,196 --> 00:14:16,169
In the shoulders, and I see
it in people all the time,

264
00:14:16,169 --> 00:14:18,836
I just wanna pet, pet shoulders.

265
00:14:23,337 --> 00:14:26,544
But I don't because
that's their, you know.

266
00:14:26,544 --> 00:14:27,532
It all depends, okay.

267
00:14:27,532 --> 00:14:31,068
Here we go, lean back,
way back, lift the shins,

268
00:14:31,068 --> 00:14:35,000
you can interlace the hands
here, there's no cheating.

269
00:14:35,000 --> 00:14:36,576
A lot of you have heard
me say this before.

270
00:14:36,576 --> 00:14:41,349
There's no cheating in
yoga, you make it your own.

271
00:14:41,349 --> 00:14:43,836
Be true to yourself here,
so go ahead and actually,

272
00:14:43,836 --> 00:14:47,082
let's all clasp one wrist
here so that we can find

273
00:14:47,082 --> 00:14:50,332
a little supportive boat here to start.

274
00:14:52,901 --> 00:14:54,779
And then once you feel like you got it,

275
00:14:54,779 --> 00:14:56,279
take your gaze out

276
00:14:59,092 --> 00:15:01,509
like the bomb person you are,

277
00:15:03,997 --> 00:15:07,128
lift your heart, lift your chest.

278
00:15:07,128 --> 00:15:08,545
Fierce focus out.

279
00:15:09,479 --> 00:15:13,356
Then stay here, hold
onto your fierce focus,

280
00:15:13,356 --> 00:15:17,597
or take the fingertips up, palms face up,

281
00:15:17,597 --> 00:15:20,808
spiral, elbow creases to the sky.

282
00:15:20,808 --> 00:15:23,868
Inhale in, exhale, relax
the shoulders down,

283
00:15:23,868 --> 00:15:25,560
lift your heart more.

284
00:15:25,560 --> 00:15:28,712
Then slowly we're gonna
straighten the right leg,

285
00:15:28,712 --> 00:15:31,281
bring it back in, and then
slowly we're gonna straighten

286
00:15:31,281 --> 00:15:34,640
the left leg, bring it
back in, twice more.

287
00:15:34,640 --> 00:15:35,473
Right leg.

288
00:15:36,937 --> 00:15:40,376
Nice and slow, controlled
movement, left leg.

289
00:15:40,376 --> 00:15:42,209
Last round, right leg.

290
00:15:43,572 --> 00:15:45,721
And left leg, lift your chest, you got it.

291
00:15:45,721 --> 00:15:46,876
Beautiful.

292
00:15:46,876 --> 00:15:48,652
If you're captured, go ahead and release,

293
00:15:48,652 --> 00:15:52,319
inhale, everyone, exhale,
slowly lower down.

294
00:15:54,028 --> 00:15:56,971
Inhale, reach the fingertips up high,

295
00:15:56,971 --> 00:15:59,175
exhale, bend the elbows,
interlace the fingertips,

296
00:15:59,175 --> 00:16:01,116
bring them behind your head.

297
00:16:01,116 --> 00:16:05,144
Now from here, elbows are
gonna go really really wide

298
00:16:05,144 --> 00:16:07,287
then I'm gonna hug my lower ribs down

299
00:16:07,287 --> 00:16:10,043
by taking a deep breath
in and on an exhale,

300
00:16:10,043 --> 00:16:12,724
give a good SH sound like this.

301
00:16:12,724 --> 00:16:13,557
Shh.

302
00:16:17,775 --> 00:16:21,494
And as you do this, feel
the abdominal wall contract,

303
00:16:21,494 --> 00:16:23,744
naval draws down down down.

304
00:16:24,939 --> 00:16:27,772
Let's go again, big inhale.

305
00:16:27,772 --> 00:16:28,907
Give it a try.

306
00:16:28,907 --> 00:16:29,740
Shh.

307
00:16:34,328 --> 00:16:35,980
Empty it out as much as you can,

308
00:16:35,980 --> 00:16:39,131
so much so that you feel
really silly, and/or amazing

309
00:16:39,131 --> 00:16:42,308
and let's go one more time, big inhale.

310
00:16:42,308 --> 00:16:43,308
Exhale, shh.

311
00:16:46,260 --> 00:16:48,916
Contract, contract,
contract, contract, contract,

312
00:16:48,916 --> 00:16:52,431
empty empty empty, and then
from here, slowly lift the knees

313
00:16:52,431 --> 00:16:56,232
either together or one at
a time, all the way up.

314
00:16:56,232 --> 00:16:58,587
Scoop the tail bone, this is
our last little dance here.

315
00:16:58,587 --> 00:17:00,811
You got it, shins parallel to the ceiling,

316
00:17:00,811 --> 00:17:03,623
although you want your lower
back to be flush with the mat,

317
00:17:03,623 --> 00:17:05,868
so if you need to, draw your
knees a little bit closer

318
00:17:05,868 --> 00:17:08,128
towards your elbows or face.

319
00:17:08,128 --> 00:17:11,644
Here we go, big inhale, exhale to lift.

320
00:17:11,644 --> 00:17:14,586
Okay, no crunching here,
keep the neck nice and open,

321
00:17:14,586 --> 00:17:17,227
imagine you're holding
a juicy piece of fruit

322
00:17:17,227 --> 00:17:20,231
between your chin and your chest.

323
00:17:20,231 --> 00:17:21,179
Whoa!

324
00:17:21,179 --> 00:17:24,315
Hey-o, haven't said that one
in awhile, big breath in.

325
00:17:24,315 --> 00:17:26,595
Exhale, extend the right
leg, just the right leg,

326
00:17:26,595 --> 00:17:28,800
just like we did before.

327
00:17:28,800 --> 00:17:31,913
Great, one more breath, big twist, exhale,

328
00:17:31,913 --> 00:17:35,224
right elbow to left knee,
extend the right leg out

329
00:17:35,224 --> 00:17:37,788
long and maybe lower it to
hover just above the earth,

330
00:17:37,788 --> 00:17:40,600
nice, slow, controlled movement today.

331
00:17:40,600 --> 00:17:44,606
Then inhale, rise, come back to center,

332
00:17:44,606 --> 00:17:48,352
and exhale, just extend the left leg,

333
00:17:48,352 --> 00:17:50,707
pause, big breath in,
scoop the tail bone up,

334
00:17:50,707 --> 00:17:53,768
lower back on the mat, and
then exhale, big twist here,

335
00:17:53,768 --> 00:17:56,352
you got it, nice, slow,
lowering of the left leg down

336
00:17:56,352 --> 00:17:59,276
to hover, perhaps, inhale,
keep length through the crown,

337
00:17:59,276 --> 00:18:02,468
you got this, and exhale,
come back to center.

338
00:18:02,468 --> 00:18:04,256
Gorgeous, inhale, look up.

339
00:18:04,256 --> 00:18:06,612
Exhale, right into the twist.

340
00:18:06,612 --> 00:18:07,445
Shh.

341
00:18:08,760 --> 00:18:10,924
Inhale, look up.

342
00:18:10,924 --> 00:18:13,168
SH sound as you go into your twist.

343
00:18:13,168 --> 00:18:14,001
Shh.

344
00:18:15,980 --> 00:18:19,183
Inhale, scoop and lift, look up, exhale.

345
00:18:19,183 --> 00:18:20,016
Shh.

346
00:18:22,299 --> 00:18:25,480
Inhale, scoop and lift, look up, exhale.

347
00:18:25,480 --> 00:18:26,313
Shh.

348
00:18:28,424 --> 00:18:32,148
Inhale, scoop and lift,
last round look up, exhale.

349
00:18:32,148 --> 00:18:32,981
Shh.

350
00:18:34,600 --> 00:18:37,068
Last one, inhale, scoop
and lift, look up, exhale.

351
00:18:37,068 --> 00:18:39,049
Nice, slow movement.

352
00:18:39,049 --> 00:18:39,882
Shh.

353
00:18:42,352 --> 00:18:45,433
Inhale, look up, and exhale, release,

354
00:18:45,433 --> 00:18:49,721
hands come to the belly, toes
touch down on the earth, muah,

355
00:18:49,721 --> 00:18:52,293
and we open the knees wide.

356
00:18:52,293 --> 00:18:57,081
Nice work everyone, give
your sweet belly a rub-down.

357
00:18:57,081 --> 00:19:01,248
And we're gonna rub in a
circular motion, clockwise.

358
00:19:02,381 --> 00:19:06,048
And seriously, close
your eyes and just love

359
00:19:08,037 --> 00:19:11,120
this part of your body, it gets a lot

360
00:19:13,231 --> 00:19:16,314
of strange and interesting attention.

361
00:19:18,967 --> 00:19:22,050
Sucking in, buttoning up, negativity.

362
00:19:27,025 --> 00:19:29,108
So we owe it to ourselves

363
00:19:31,524 --> 00:19:34,073
and to each other to
keep leading by example

364
00:19:34,073 --> 00:19:38,240
to help shift the way we
see this part of the body.

365
00:19:39,905 --> 00:19:41,072
Women and men.

366
00:19:44,885 --> 00:19:48,698
Come to stillness, take a deep breath in.

367
00:19:48,698 --> 00:19:52,365
And sigh it out with
sound, don't be afraid.

368
00:19:54,628 --> 00:19:57,211
Here's to the infamous day six.

369
00:20:07,837 --> 00:20:10,670
And here's to loving what matters.

370
00:20:16,425 --> 00:20:18,989
Bring the knees together nice and slow.

371
00:20:18,989 --> 00:20:21,345
Bring the feet as wide as your yoga mat,

372
00:20:21,345 --> 00:20:24,461
let's counter all this by
drawing the knees into rest

373
00:20:24,461 --> 00:20:25,294
gently.

374
00:20:29,573 --> 00:20:31,656
Knees kissing each other.

375
00:20:32,593 --> 00:20:35,228
And then we'll bring the palms together,

376
00:20:35,228 --> 00:20:36,895
thumbs to third eye.

377
00:20:39,564 --> 00:20:42,069
May we always see the truth.

378
00:20:42,069 --> 00:20:45,001
Here we go, drop your
thumbs toward your lips,

379
00:20:45,001 --> 00:20:48,001
may we always speak the truth,

380
00:20:48,001 --> 00:20:51,590
and yep, we're doing it, thumbs
right down towards your gut,

381
00:20:51,590 --> 00:20:54,423
your belly, may we always feel it.

382
00:20:57,293 --> 00:20:59,952
Awesome work, everyone, see you tomorrow.

383
00:20:59,952 --> 00:21:00,785
Namaste.

384
00:21:03,525 --> 00:21:06,108
(upbeat music)