- Hello, everyone.
Welcome back to Move.

It is Day 15.

We are at the halfway mark,

and it is a beautiful 
day to celebrate

where we are in this journey,

but also a remarkable
time to hit the reset button.

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

(soft upbeat music)

Okay, we are going to
begin standing today.

So just come anywhere on
your mat that feels good.

Feet hip width
apart or feet together.

We're gonna ease in with a
gentle but powerful reset.

So if you are
feeling pretty lethargic,

or you're having a
hard day, don't worry.

I got your back.

The important thing
is that you're here.

Thank you for meeting me here.

Let's begin in Mountain Pose.

So stand up nice and tall

and just check in
with your energy level.

This is a great moment in
the journey to just check in.

And you may recognize
that some days you're like

ready to hit it, right?

And everything's
falling into place,

and tears of joy
streaming down your cheeks.

And some days it's
really hard to show up.

You think you wanna
throw in the towel.

Different kind of salty
tear drips down your cheek.

And this is the
journey that we're on.

And so this 30 Day
framework really allows us

to kind of embrace that.

Remember that
that's a part of life,

and it gives us a tool set,

opportunity to really
keep coming back to ourselves.

So draw the hands together.

Stand up nice and tall

and close your eyes
if you haven't already.

Allow the shoulders to
relax and just check in,

acknowledging where you are,

and just noticing 
what it feels like

to be alive today.

And let me tell ya,

I'm so glad you're
alive and you're here.

Thank you. 
Thank you for being here.

Let's take a deep breath in.

And a long breath out.

Deep breath in.

And a slow long exhale.

And deep breath in.
Slow, long inhale,

just slowing it all down.

And long breath out.

Great. Open the eyes.

Relax your hands
gently at your sides.

And you're gonna
walk the feet out

a little bit wider
than hip width apart.

You're just gonna bend the
knees a little bit left to right

and start to move your center.

Actually bring their
fingertips to the belly here,

to the center of your body,

and just moving your
center a little back and forth.

There's no right or wrong here.

Just kind of getting a
feel for your center today.

Beautiful Day 15.

And in celebration of
this glorious halfway mark,

we're gonna do
Knocking on Heaven's Door,

which is one of
my favorite tools

for hitting the reset button.

So we're
practically almost there,

here in this little warmup.

So you're just gonna allow
your hands to fall to the side,

and then you're gonna start
to sway a little left to right,

and you'll take the
bounce out of the knees,

but you'll still
stay really soft

in this back and forth movement.

And that of course will
really depend on your feet

being soft and kind of
malleable on the earth.

So this movement I call
Knocking on Heaven's Door.

You start to really notice 
how in your head

you are, or at least I do, 
start to notice how in my head

I can be, even when 
I'm like, "I got this."

Yoga With Adriene, right?

But my wires are strong.

So we are moving back
and forth, left to right,

allowing the weight of
the arms to just swing

like heavy, heavy noodles.

And there's this
wonderful invitation

to kind of give your own
booty or your hip a little

slap, which can be fun.

And just notice if
your belly is soft here,

that's beautiful,

but see if you can draw it
in just a bit to feel a gentle

sense of stability in your core.

So we're not making, we're
not creating tension there,

but there's just
this little awareness.

You're engaging
those muscles a bit.

Notice if the shoulders
have started to creep up here.

And notice if you started
to get in your head again,

and you wanna quit, you
wanna bow out of this gesture

because it feels
foreign or silly.

The knees are
slightly bent again.

The feet are kind
of soft and malleable.

And you can keep
this nice and slow.

Maybe you started
to find a rhythm.

Or I will invite you to start to

pick up the pace a little bit

and marry it with the breath.

That's why we're 
here ultimately,

to move with the breath.

So you might inhale
as you go to one side

and exhale on the other.

Or you might
keep the breath long,

just like we started 
as we were tuning in

for this practice.

Just making it
long as you inhale,

and long and smooth 
as you exhale.

Lastly, keep the head
in line with your heart.

So allow your nose to
kind of track left to right

as you twist in the spine.

We're getting a
nice massage internally.

That is with the actual organs.

But also energetically,

and everything in between.

We're here for three.

Jump back in if you quit.
We're here for two.

Knocking on
Heaven's Door for one,

and then release.

Allow your hands to
come gently at your side

and just pause and be still.

Again notice what it
feels like to be alive today.

Feel the energy of your body.

Stay open to shifts,

whether they are small or large.

Alright, then
wiggle the fingertips,

open your eyes 
if you closed them,

and let's keep moving.

Bend the elbows.

You're gonna bring
them shoulder height,

then we're just
going to keep with this

left and right movement here.

So soft knees,

but this time the feet
are planted, soft knees,

and we're really keeping 
the hips pretty stable

still here to begin with.

So you're not moving at the hips

like we were in
Knocking on Heaven's Door,

but we're moving
from the waist up.

So really keeping 
it in the spine.

If you're feeling a pinch
in the neck or in the traps,

just lower your
elbows just a bit.

We wanna get to this
place where we're maybe

able to lift them in
line with the shoulders.

Just check it out.

So it's like we have
two sponges or two rags,

and we're just
polishing a surface here

in line with the
chest or the breastbone.

Breathe.

Great. Then the next time your
elbows pulled, excuse me.

The next time your
left elbow is pulled back.

So meet me there.

We'll slow this down to start.

You're gonna
extend the right arm

towards the front diagonal here,
front left diagonal.

I was gonna say front
left corner of the mat,

but it depends where you are.

I'm not at the front of my mat.

wherever you are, it's all good.

So then we're gonna
bring it back to center,

kind of cactus arms,
elbows lifted.

You're gonna start to feel
this in the muscles of the arm,

these deltoids.

This is gonna build
beautifully for you,

create a nice toned shape.

Not that that matters,

but hey, might feel nice to
see those muscles accentuate.

Take it to the other side.

Extend the left
fingertips all the way out

as you pull, pull,
pull right shoulder blade,

right elbow back.

Alright, then take
it to the other side,

and then switch.

And then once you feel
like you have this gesture,

this movement, 
we will pick up the pace.

So now your hip points can move.

In fact, I invite you
to press into your heels,

press into the ball
joint of your big toe

and your pinky toe,

and maybe even lift the
toes for a breath or two

to make sure you're
not gripping in the toes.

Breathing deep.

Neck is nice and long. 
Spine is tall.

And don't go too fast
that you can't really feel

the sensation of
what's happening here, right,

through the whole body.

So if you need to slow it down,

in fact, I'm gonna slow mine
down to be a good role model.

Slow it down. Whew!

Shoulders, and arms,
and scaps, and chest.

And let's do this for three,

and two,

and on the one release.

Send both fingertips 
down to come up,

reach the fingertips
all the way up high.

Come on to the tippy tip toes.

Reach, reach, reach,
and then exhale.

Let it all go
without looking down.

Keep your chin up, my friend.

Send your gaze out and
walk to the front of your mat.

If you're
already there, amazing.

Then big inhale to reach
the arms all the way up again.

Exhale to bend the knees,
wiggle the fingertips,

float it down to a Standing
Forward Fold, Uttanasana.

Now shake the head
little yes and no.

Good. Then bend
both knees generously.

Right fingertips
come down to the earth.

As you inhale, 
peel the left hip crease up.

Right knee stays bent.

We've done this
before in the journey.

Left fingertips all the
way up towards the sky.

Right hand can
come on a block here.

We're strong and
stable through the feet,

connected through center.

Go ahead and release. 
Bend both knees.

Left hand replaces the right.

Here we go.

Straightening
through the right leg,

pulling that
right hip crease up.

Neck is nice and long.

Reach the right arm
towards the sky, big breath.

And then exhale to release.
Plant the palms.

Walk it all the way out
to Downward Facing Dog.

When you get there,
bend one knee generously

and then the other.

Claw through the fingertips.

Nice. Then inhale,
lift the right leg up high.

Exhale, step it all the way up.

Right into the twist,
left hand to the earth.

Inhale, right
fingertips to the sky.

Big breath, big stretch.

Beautiful. Then slowly 
bring it back down.

Step the right foot back, 
Downward Facing Dog.

Right away, inhale,
left leg up high.

Exhale, step it through.

On your next breath in,

left fingertips
reach up towards the sky.

Big breath. Big twist here.

Good. Then on the
exhale left hand comes down.

Step it to Plank Pose,
Plank, inhale.

Look forward, shift forward.

Exhale, lower to
the belly slowly.

Inhale, lift up, Cobra.

Exhale, soften and fold.

Come onto the elbows here.

Take a deep breath in
and release the fingertips.

As you exhale, draw
your chin into your chest.

Walk your elbows
underneath your shoulders,

and yep, curl the toes under,

lift the hips up, Forearm Plank.

Reach the heels back.

You can have your
knees on the ground

and still feel the
muscles in the front body

engage tremendously.

So it's okay to
lower those knees,

protect your shoulders,
and work on your alignment

as you build strength.

If the knees are lifted,
really reach the heels back.

Everyone, tuck your
chin slightly to broaden

through the back of
the head, the neck.

So tuck your chin, lengthen
through the back of the neck,

crown of the head forward.

If the knees are lifted,
lower them to kiss the earth

and then lift them up.

Lower and lift.

Lower and lift.

You have one more. 
Lower and lift.

Beautiful. From here,
everyone lower the knees.

Come onto all fours.

Walk the knees as wide as your
yoga mat, big toes to touch.

Keep the hands where they are,
shoulder width apart.

As you inhale, send the
right fingertips up high.

Big breath, big stretch.

Exhale, thread the needle here.

Coming onto the
right shoulder, right ear,

left fingertips reach forward.

Breathe in.

Breathe out.

Left arm extends all
the way up and over head,

or you can bend at the elbow,

or again, taking the hand
to the small of the back.

We're finding a
little bind here.

Take one more cycle of breath.

Think about breathing
deep into your belly,

that big full balloon breath,
that diaphragmatic breath.

Yeah, and then 
come back to center,

hands nice and wide.

When you're ready, inhale.

Left fingertips open,
reach to the sky.

And exhale, thread the needle.

Find what feels good
with that right hand.

Resting your head and the
left shoulder here, left ear.

Spiraling your heart 
up towards the sky,

as you breathe 
into your belly, breath in.

And empty it out.

One more big belly breath here.

Feel that generous
stretch in the left shoulder,

the upper back, the mid-back.

And then exhale, slowly release.

Come back to center.

Walk the knees underneath
the hips, curl the toes under.

Send the hips up high, 
Downward Facing Dog.

Alright, really, really
take a look at your hands.

Really, really
spread the fingertips.

Walk the hands a little bit
wider than shoulder width apart.

So you have a
nice strong base here.

Then relax the weight of
the head over, bend your knees,

lift your hip creases
up high towards the sky.

Good. Now draw
your navel in and up.

Draw your low belly
in to meet the center of

your abdominal wall.

So we're creating 
that engagement.

We call this Uddiyana Bandha.

Navel draws in and up.

So I'm engaging my abs.

I'm going to press
into my left hand firmly,

press into my feet firmly.

And I'm gonna reach my
right hand over to twist across

to maybe grab the
outer edge of my left thigh,

or the outer
edge of my left calf,

or the outer edge
of my left ankle.

If this is much too much,

you can repeat the thread
the needle that we did before

by coming onto the knees.

Breathe deep here, 
a little Down Dog Twist.

Feel the heat, that shake,

and then slowly release.

Take a break if you need to.

Otherwise, right to 
the other side.

Draw the navel in and up.

Breathing deep, grabbing the
outer edge of the right thigh,

right shin or right ankle.

Big twist in the spine.

Looking underneath
the right armpit chest.

If you don't quite make it
to my shape today or any day,

don't worry.

Just focus on 
the sensation. Breathe.

Stay with it.

And then we'll slowly release.

Everyone, lift the knees,
come to Downward Dog.

Take a deep breath in and then
a Lion's Breath, tongue out.

Big cleansing breath. 
Two more like that.

Inhale in deeply
through the nose.

And exhale, 
Lion's Breath, tongue out.

One more time, deep breath in.

Lion's Breath, tongue out.

Slowly lower onto the knees.

Cross one ankle over the other
and come through to a seat.

Try not to fidget here.

Just allow the hands to
rest gently on the knees

or the thighs.

Palms face up, palm face down.

I just fixed my shirt and fidgeted,
and I'm the guide.

So I'm human. You're human.

If you're fidgeting,
just notice.

Coming to stillness here,

softening the
skin of the forehead.

Softening through the jaw,
maybe parting the lips.

Draw the hands
together at the heart.

Then open the palms like a book.

Draw the fingertips
in towards your heart,

and then down and around.

Palms come together,
in and down and around.

We've done this before,

just a little
release for the wrists.

Nice and easy.

Good, then
interlace the fingertips,

press the palms forward,
up and back.

Reach for the sky.

Biggest breath
you've taken all day.

Really lift from the waistline,

all the way up to the shoulders,
all the way up to the wrists,

all the way up to the sky.

Then take your nose,
carve a line with your nose.

Look up towards your thumbs.

Take one more
deep breath in here.

Feel weight in the tops of
your thighs grounding down.

And then exhale,
release the bind,

wiggle the fingertips,
and float your hands

sweetly down to the earth.

Tuck the chin into the chest,

close your eyes and
just notice how you feel.

You do not have
to do this at all,

but there's an
invitation here to gently lift

the corners of
the mouth slightly.

Relax your shoulders.

And once again, 
I'll just share this question,

a loving proposal

for you to 
contemplate or answer.

What do I want
to move closer to?

With the eyes closed,

see if you can align
your head over your heart

and your heart over your pelvis.

What do I want
to move closer to?

And then we'll draw the
hands together and seal practice

with a final breath.

Inhaling lots of love in.

Here we go.

And exhaling lots of love out

as we bow the head to the heart.

Thank you so much.

I look forward to seeing
you for sweet Day 16 tomorrow.

'Til then, Namaste.

(soft upbeat music)