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- Greetings, everyone. 
Welcome back to Move.

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Adriene here, 
Benji hiding in the corner,

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and today is Day 17.

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If you have a
blanket or a pillow

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that you'd like to
bring to this practice

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to snuggle up with,
go and grab it now.

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If you don't have it handy,

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if you're on the go,
don't worry.

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We'll snuggle up to
the sound of our breath

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and call it a day.

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Hop into something comfy,
and let's get started.

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(soft upbeat music)

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Alrighty, so we are
going to move today.

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I just want you to have
some snuggle items close,

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and again, if you don't have
a blanket or a pillow with you,

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we will still find
that beautiful opportunity

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to snuggle up to
ourselves and to the practice,

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to this time together.
Come on down to the ground,

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and we'll just begin in a nice,

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comfortable seat of your choice.

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Sit up nice and tall,
find length in the spine,

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take a deep breath in,

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lift your shoulders
up to your ear lobes.

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And then on the exhale,
drop 'em down.

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Good, inhale, squeeze and lift.

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Dropping into this moment.

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Exhale, drop the shoulders.

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And one more time,
squeeze and lift.

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Come on, join me now.

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Big breath in, 
squeeze, squeeze, squeeze.

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And exhale, 
sharp exhale as you drop.

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Beautiful. Drop the 
chin to the chest.

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Slow circles with the nose,
one way for a couple breaths.

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And then reversing it
whenever you're ready,

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taking your time with it.

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So, today's invitation
is to kind of snuggle up

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to what feels good.

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We'll move slow.

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We'll still tap into
muscles of the core.

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Take some time with the hips.

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Bring the head back
to center stillness.

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We're just gonna inhale,
reach the arms all the way up.

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Fingertips kiss up and overhead.

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And exhale, 
float the fingertips down,

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synchronizing
breath with movement.

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Snuggling up 
to that relationship

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a little more each day.

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Reaching up on the inhale

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and floating the
fingertips down on the exhale.

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Beautiful, then you're
gonna take your left forearm

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to the ground, 
elbow underneath the shoulder,

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and we're just gonna come 
to lay on our side here.

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Good, hand can
come on the waistline

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or fingertips on the earth

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and we're just gonna
keep that heels closed

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as we open into a
little clamshell shape here,

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and then close.

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Open with the breath. 
And close.

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Nice and slow.

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Keeping that 
left side waist lifted,

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neck nice and long.

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And open and close.

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Now we're gonna transition

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to reaching the right
fingertips all the way up

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beyond the crown of the head.

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Feel length in both
of the side waists here,

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side body's nice and long,
so we're not collapsed.

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So you're engaging
muscles of your core.

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Keep the left
leg nice and heavy.

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Again, strong foundation
with the left forearm.

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You're gonna inhale,
extend your right toes

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all the way out.
Extend that leg.

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Exhale. Right knee to
right elbow (chuckles).

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There we go, inhale, extend.

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Lift from the left side waist.

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And exhale, we find a 
little side crunch here.

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Inhale, extend. 
Exhale, side crunch.

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Now, if you need a little
padding in the bottom hip,

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use the blanket you
brought to pad the hips.

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Find your breath.
Inhaling to expand,

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exhaling to contract
and bring everything in.

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Move with control.

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Good, then the next time

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your knee and
elbow touch, stay there.

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Again, lift up
from your left rib,

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and you're just gonna
grab your right ankle here

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and find a little quad stretch.

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It can be big. 
It can be small.

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Good. Then release that.

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Bring your right
hand to the earth.

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Extend both legs out long.

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And we're gonna 
externally rotate the right toes

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and just lift the
right toes all the way up.

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That knee can be as
bent as you need it to.

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Great, point the toes,
and lower down.

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Twice more nice and slow.

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Actively turn, externally
rotate the right hip out,

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then lift it up, 
point, and lower.

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You only have one more of these.

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Externally rotate, lift,
and then lower.

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Awesome. Use your
hands to press up.

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Left shin's gonna come
to the front edge of your mat.

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Right heel's gonna come in.

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Breathe deep here, nice
and easy twist to the right,

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and nice and easy
twist to the left.

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Good, then listen carefully.

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Left hand's gonn
come down to the earth.

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I'm gonna inhale,
reach my right fingertips

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all the way up.

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My hip points
are gonna lift.

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I'm gonna find an
opening in the front body.

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And then exhale,
lower the hips down.

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You did it. Alright.

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Let's take it to
the other side.

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So we're gonna come 
on to the right hip again.

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You can pad the
knees if you like.

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And here we go, nice and easy
with our clamshells to start,

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lifting the right waist,
finding your breath.

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So harder, faster,

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sweatier, stronger

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isn't always the way,
man (chuckles).

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This is an opportunity
to find really powerful,

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mindful movement
that is connected,

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that is stabilized from
your core, from your center,

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from a sense of wanting to know

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and understand yourself,
deep level.

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I mean, we're doing 
this type of work

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and then you start to
feel really strong, and yes,

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feel, but then yes, see results.

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It's incredibly empowering,

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so let that be motivation here

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to just move nice and slow.

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Snuggle up to the
sound of your breath.

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Find what feels good.

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Alright, the next
time you're closed here,

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let's extend the
left fingertips up high.

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Re-establish that
lift in the right waist.

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And then extend
the left leg out long,

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lengthen through the
crown of the head, breathe in.

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Exhale, squeeze, and lifting up

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through the right side waist.

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Good, inhale, extend, expand.

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And exhale, squeeze and lift.

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Inhale, expand.

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Squeeze. Feel that left
oblique kind of crunch

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as you lift the right waist.

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There's a lot going on here.

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We're not collapsing
into the right shoulder.

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We're building
strength in that right shoulder

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as we press away from the earth.

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Remember, 
my breath is my anchor.

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My anchor is my breath.

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Alright, the next
time you bring it in

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go ahead and release
your hands to the earth,

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extend the legs out long.

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We'll externally rotate
the left leg, lift it up,

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extend, press away from
your right elbow, and lower.

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Again, opening, 
oh my God, Benji's so cute,

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opening, lifting.

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And lowering.

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Engage with your core here.

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Externally rotate
through the left hip.

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And last time we 
lift, lift, lift, lift.

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And lower, amazing.

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Press into your palms. 
Lift up.

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Bring the right shin in front,
left heel behind.

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You can also use your
blanket here to lift the hips

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to make this
shape a little easier.

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Gentle twist to the left,
breathe in.

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Breathe out.

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And to the right, breathe in.

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Breathe out.

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Right hand comes down
to the earth. Here we go.

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We are gonna sweep
the left arm all the way up.

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Lift the hip points up high,

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big opening through the
front body, big breath.

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and then exhale to slowly 
lower the hips down. Awesome.

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From here, you're gonna 
shift to your right hip,

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bring the soles of
the feet together.

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So we're gonna lift
up through the chest.

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Again, sit up on a blanket here

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if you feel like the
spine is really falling.

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You can also use your
blocks in this shape,

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'cause we're gonna be
here for a couple of breaths,

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to support your legs

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if you're feeling a
deep stretch in the groin.

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Grab onto your
ankles wherever you are.

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Sit up nice and tall.

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Again, finding this 
big lift in the chest,

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and relaxing the shoulders down.

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Breathe in here.
Fill the belly with air.

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We're gonna do
that two-part breath

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and fill the chest with air.

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And then exhale
out through the mouth.

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Good, inhale, 
fill the belly up, up, up.

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Then the chest, 
keep breathing in, in, in.

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And then empty it all out.

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Again, big belly breath, inhale.

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Sip in the air, send the
breath down, down, down.

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And then fill the chest.

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Breathe in,
breathe in, breathe in.

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And then exhale. 
Let it all go.

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And one more
time just like that.

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Inhale, belly. 
Fill it up.

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Keep breathing in, 
chest, lungs expand.

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And empty it all out.

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Good. Lift your heart.

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Send your gaze forward,
elbows back.

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Imagine you're looking
down into a little pond.

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Use your imagination here

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as you maybe see
your own reflection.

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And then let that go.

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Drop the chin to the chest.

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Round everything forward,

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in your version of
this Cobbler's Pose.

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Nice and easy. 
Breathing.

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Allowing the weight of the
head now to release forward.

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Keeping the shoulders relaxed.

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Going inward,
snuggling up to yourself,

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to your own presence.

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Can take the thumbs to
the arches of the feet.

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Give yourself a
little foot massage.

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Then we'll tuck the chin.

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Bring awareness to
the base of your spine,

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that root chakra, and slowly
roll it up through the belly,

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through the torso, energy
lifting up through the chest,

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through the throat,

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through the third eye
or between your two brows,

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and then all the way up
through the crown of the head.

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Keep the feet active
as we transition here.

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You're gonna send
your hands to the right side,

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and we're gonna
come into a Pigeon,

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so you're going to
keep the right knee bent

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as you extend the left leg.

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You can use your
blanket or your blocks

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to prop your right hip up.

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Look back at your left toes.

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Make sure that leg is
aiming to be straight.

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00:12:53,890 --> 00:12:57,260
Then inhale, walk the fingertips
back towards your hips,

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lift your chest, look up.

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And then exhale,
come into the fold.

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Snuggle up with the
sound of your breath

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as you relax the
weight of your head over,

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gently resting on your 
fingertips, palms or forearms.

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Soften your heart. 
Close your eyes.

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Listen to the
sound of your breath.

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And then slowly press
up through the palms.

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Come through,
keep active feet here,

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just to keep nice
and safe in those knees.

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Keep the feet engaged but
we're engaged. We got this.

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And we're gonna send it
to the back edge of the mat,

252
00:13:51,730 --> 00:13:55,080
extend the right leg, or just
the opposite end of your mat,

253
00:13:55,080 --> 00:13:57,270
extend the right leg out.
Take a look at it.

254
00:13:57,270 --> 00:14:00,110
Again, keep the feet
engaged as you inhale,

255
00:14:00,110 --> 00:14:02,210
walk the fingertips
back towards the hips.

256
00:14:02,210 --> 00:14:04,370
Ooh, notice what it
feels like on this side.

257
00:14:04,370 --> 00:14:07,393
And then on an exhale,
we soften into it.

258
00:14:08,640 --> 00:14:11,273
Really present with
the sound of our breath.

259
00:14:12,350 --> 00:14:15,500
Really getting cozy, 
snuggling up to

260
00:14:15,500 --> 00:14:18,030
what it feels like to move 
through this journey,

261
00:14:18,030 --> 00:14:21,910
maybe trusting
being open to this idea

262
00:14:21,910 --> 00:14:24,423
that you are exactly
where you're supposed to be.

263
00:14:25,490 --> 00:14:29,280
That committing to
this 30 Day Journey

264
00:14:29,280 --> 00:14:32,632
does have meaning
and purpose for you.

265
00:14:34,815 --> 00:14:38,557
And all you have to do is
make sure you keep showing up.

266
00:14:40,743 --> 00:14:42,281
And then the rest,

267
00:14:43,672 --> 00:14:47,620
we simply allow it to unfold.

268
00:14:47,620 --> 00:14:49,921
Take a couple more breaths here.

269
00:15:03,690 --> 00:15:08,883
And then begin to slowly
follow your breath to rise up.

270
00:15:10,300 --> 00:15:12,560
Keep the feet active 
as we come through.

271
00:15:12,560 --> 00:15:13,880
Cross the ankles.

272
00:15:13,880 --> 00:15:15,440
So we're gonna
take the blanket now,

273
00:15:15,440 --> 00:15:19,260
and if you are in,
depending on your temperature,

274
00:15:19,260 --> 00:15:21,810
or your mood, but if
you're a little chilly,

275
00:15:21,810 --> 00:15:25,000
you're gonna roll up
like a burrito in your blanket.

276
00:15:25,000 --> 00:15:28,100
If you are warm, 
you can roll your blanket up

277
00:15:28,100 --> 00:15:33,282
to serve as a bolster
underneath the knees,

278
00:15:34,125 --> 00:15:35,430
like so.

279
00:15:37,950 --> 00:15:41,320
If you were extra and
you brought a pillow,

280
00:15:41,320 --> 00:15:43,080
you could, of course, 
pillow the head.

281
00:15:43,080 --> 00:15:46,610
If you were extra and you
brought multiple blankets,

282
00:15:46,610 --> 00:15:50,020
you can use one to
put under the knees

283
00:15:50,020 --> 00:15:51,630
and one to cozy up with.

284
00:15:51,630 --> 00:15:54,352
Definitely want you to
get cozy here if you can.

285
00:16:04,910 --> 00:16:06,720
I actually like my
head on the ground

286
00:16:06,720 --> 00:16:09,330
so I could rock a
little gently side to side.

287
00:16:09,330 --> 00:16:10,845
Once you get there,

288
00:16:13,193 --> 00:16:14,780
find what feels good.

289
00:16:14,780 --> 00:16:16,910
Maybe you rock your
head a little side to side.

290
00:16:16,910 --> 00:16:19,313
Maybe you hug the
knees up to the chest.

291
00:16:20,820 --> 00:16:24,250
But eventually I'd like us
all to meet with our hands

292
00:16:25,790 --> 00:16:27,480
on the torso, 
one hand on the belly,

293
00:16:27,480 --> 00:16:29,186
and one hand just above it.

294
00:16:33,260 --> 00:16:38,010
And we're gonna end with 
some deep breath work.

295
00:16:38,010 --> 00:16:43,070
So inhale, again, 
feel that inhalation travel

296
00:16:43,070 --> 00:16:46,320
all the way down
to the low belly.

297
00:16:46,320 --> 00:16:49,750
Almost as if you were
sending that breath down

298
00:16:49,750 --> 00:16:51,810
to take up some
space in your hips.

299
00:16:51,810 --> 00:16:54,543
Just give it a try and
then exhale. Let it go.

300
00:16:56,466 --> 00:17:01,934
Then again, big, low,
downward inhale.

301
00:17:03,895 --> 00:17:07,711
And a slow and with
control upward exhale.

302
00:17:11,000 --> 00:17:14,850
Inhale, imagine a
balloon in your belly,

303
00:17:14,850 --> 00:17:19,293
so you feel the skin of the
belly stretch as you breathe in.

304
00:17:22,120 --> 00:17:26,620
And everything softens and falls

305
00:17:26,620 --> 00:17:29,780
as the wave of 
the breath crests

306
00:17:29,780 --> 00:17:32,130
and you exhale out.

307
00:17:32,130 --> 00:17:35,410
Now just close your eyes
and start to get in the habit

308
00:17:35,410 --> 00:17:37,833
of guiding your own deep breath.

309
00:17:38,800 --> 00:17:41,180
Again, working with
that image of the balloon

310
00:17:41,180 --> 00:17:43,310
or sending the
breath down to the belly,

311
00:17:43,310 --> 00:17:45,708
then inhaling up
through the chest.

312
00:17:47,700 --> 00:17:49,970
Deep diaphragmatic 
breathing here.

313
00:17:49,970 --> 00:17:51,892
Deep belly breathing.

314
00:17:53,025 --> 00:17:54,430
Two-part breath,

315
00:17:54,430 --> 00:17:57,430
filling the belly,
then filling the chest,

316
00:17:57,430 --> 00:17:59,500
and then emptying it out.

317
00:17:59,500 --> 00:18:02,990
Playing here, you are
your own best teacher,

318
00:18:02,990 --> 00:18:04,614
for a minute or two.

319
00:18:28,614 --> 00:18:29,850
Good. Keep it going.

320
00:18:29,850 --> 00:18:31,900
Stay with it. 
Be disciplined about it.

321
00:18:31,900 --> 00:18:34,460
Snuggle up to the
sound of your breath.

322
00:18:34,460 --> 00:18:36,833
Get cozy with this relationship.

323
00:18:38,160 --> 00:18:40,670
And especially if
it's new, you might notice

324
00:18:40,670 --> 00:18:42,080
that your
thoughts start to wander

325
00:18:42,080 --> 00:18:46,431
and just keep coming back
to this type of breathing.

326
00:18:59,530 --> 00:19:02,830
And for this last bit,
stick with it.

327
00:19:02,830 --> 00:19:05,620
Just notice how your
breath can move you,

328
00:19:05,620 --> 00:19:09,850
literally, physically, but
also just be open to being moved

329
00:19:11,350 --> 00:19:14,833
by your own sweet
relationship to yourself,

330
00:19:16,560 --> 00:19:18,459
via the breath today.

331
00:19:40,250 --> 00:19:43,880
Good, and then gently
begin to let that all go.

332
00:19:43,880 --> 00:19:47,550
Slowly float the fingertips
all the way up and overhead,

333
00:19:47,550 --> 00:19:48,983
really slow.

334
00:19:48,983 --> 00:19:52,340
So you're taking a 
nice full body stretch

335
00:19:52,340 --> 00:19:55,463
from fingertips to toes.

336
00:19:56,510 --> 00:19:59,183
Start to move your
tongue around in your mouth.

337
00:20:00,340 --> 00:20:04,063
Grab one wrist
and then the other.

338
00:20:05,450 --> 00:20:08,097
Cross one ankle over the other.

339
00:20:09,193 --> 00:20:10,996
And then switch.

340
00:20:14,070 --> 00:20:16,590
Then hug the knees
up into the chest,

341
00:20:16,590 --> 00:20:19,305
squeeze the knees
up towards your heart.

342
00:20:23,670 --> 00:20:27,930
And then we'll rock to one
side and come all the way up.

343
00:20:27,930 --> 00:20:31,400
Go ahead and put your
blanket around your shoulders,

344
00:20:31,400 --> 00:20:33,673
like the boss that you are.

345
00:20:40,640 --> 00:20:43,050
Self-care, makin' it cool.

346
00:20:43,050 --> 00:20:46,144
Self-love, makin' it

347
00:20:47,510 --> 00:20:49,875
more comfortable.
It's not always comfortable.

348
00:20:54,380 --> 00:20:56,405
Making this journey,

349
00:20:56,405 --> 00:20:58,880
this process of 
understanding yourself better,

350
00:20:58,880 --> 00:21:00,606
knowing yourself better,

351
00:21:02,551 --> 00:21:05,810
your own and I feel like
it's hard enough as is,

352
00:21:05,810 --> 00:21:08,623
so throwing in a
snuggle day with yourself,

353
00:21:10,040 --> 00:21:12,500
finding those cozy moments,

354
00:21:12,500 --> 00:21:14,460
whether they're
literal cozy moments

355
00:21:14,460 --> 00:21:16,730
or kind of metaphorical 
moments where you,

356
00:21:16,730 --> 00:21:19,640
coziness, metaphorical
coziness (chuckles).

357
00:21:19,640 --> 00:21:21,410
What, Adriene?

358
00:21:21,410 --> 00:21:24,080
Where you can
just find softness,

359
00:21:24,080 --> 00:21:26,541
and give yourself some grace.

360
00:21:28,930 --> 00:21:31,450
Hopefully a tad
bit of that resonates.

361
00:21:31,450 --> 00:21:33,140
Maybe it'll pop up
and resonate later,

362
00:21:33,140 --> 00:21:35,560
but thank you so
much for being here.

363
00:21:35,560 --> 00:21:36,720
You amaze me.

364
00:21:36,720 --> 00:21:39,990
I cannot believe
we are wrapping up

365
00:21:39,990 --> 00:21:43,820
this beautiful Day 17 practice.

366
00:21:43,820 --> 00:21:46,504
Tomorrow is Day 18,
a beautiful one,

367
00:21:46,504 --> 00:21:48,710
so don't miss it.

368
00:21:48,710 --> 00:21:50,472
Take a deep breath in.

369
00:21:51,720 --> 00:21:55,270
And a long breath out to
bow the head to the heart,

370
00:21:55,270 --> 00:21:58,070
and then invitation
here to whisper,

371
00:21:58,070 --> 00:21:59,848
Namaste.

372
00:22:01,958 --> 00:22:05,892
(soft upbeat music)