- Greetings, everyone. 
Welcome back to Move.

Adriene here, 
Benji hiding in the corner,

and today is Day 17.

If you have a
blanket or a pillow

that you'd like to
bring to this practice

to snuggle up with,
go and grab it now.

If you don't have it handy,

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

We'll snuggle up to
the sound of our breath

and call it a day.

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

(soft upbeat music)

Alrighty, so we are
going to move today.

I just want you to have
some snuggle items close,

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

we will still find
that beautiful opportunity

to snuggle up to
ourselves and to the practice,

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

and we'll just begin in a nice,

comfortable seat of your choice.

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

take a deep breath in,

lift your shoulders
up to your ear lobes.

And then on the exhale,
drop 'em down.

Good, inhale, squeeze and lift.

Dropping into this moment.

Exhale, drop the shoulders.

And one more time,
squeeze and lift.

Come on, join me now.

Big breath in, 
squeeze, squeeze, squeeze.

And exhale, 
sharp exhale as you drop.

Beautiful. Drop the 
chin to the chest.

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

And then reversing it
whenever you're ready,

taking your time with it.

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

to what feels good.

We'll move slow.

We'll still tap into
muscles of the core.

Take some time with the hips.

Bring the head back
to center stillness.

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

Fingertips kiss up and overhead.

And exhale, 
float the fingertips down,

synchronizing
breath with movement.

Snuggling up 
to that relationship

a little more each day.

Reaching up on the inhale

and floating the
fingertips down on the exhale.

Beautiful, then you're
gonna take your left forearm

to the ground, 
elbow underneath the shoulder,

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

Good, hand can
come on the waistline

or fingertips on the earth

and we're just gonna
keep that heels closed

as we open into a
little clamshell shape here,

and then close.

Open with the breath. 
And close.

Nice and slow.

Keeping that 
left side waist lifted,

neck nice and long.

And open and close.

Now we're gonna transition

to reaching the right
fingertips all the way up

beyond the crown of the head.

Feel length in both
of the side waists here,

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

So you're engaging
muscles of your core.

Keep the left
leg nice and heavy.

Again, strong foundation
with the left forearm.

You're gonna inhale,
extend your right toes

all the way out.
Extend that leg.

Exhale. Right knee to
right elbow (chuckles).

There we go, inhale, extend.

Lift from the left side waist.

And exhale, we find a 
little side crunch here.

Inhale, extend. 
Exhale, side crunch.

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

use the blanket you
brought to pad the hips.

Find your breath.
Inhaling to expand,

exhaling to contract
and bring everything in.

Move with control.

Good, then the next time

your knee and
elbow touch, stay there.

Again, lift up
from your left rib,

and you're just gonna
grab your right ankle here

and find a little quad stretch.

It can be big. 
It can be small.

Good. Then release that.

Bring your right
hand to the earth.

Extend both legs out long.

And we're gonna 
externally rotate the right toes

and just lift the
right toes all the way up.

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

Great, point the toes,
and lower down.

Twice more nice and slow.

Actively turn, externally
rotate the right hip out,

then lift it up, 
point, and lower.

You only have one more of these.

Externally rotate, lift,
and then lower.

Awesome. Use your
hands to press up.

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

Right heel's gonna come in.

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

and nice and easy
twist to the left.

Good, then listen carefully.

Left hand's gonn
come down to the earth.

I'm gonna inhale,
reach my right fingertips

all the way up.

My hip points
are gonna lift.

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

And then exhale,
lower the hips down.

You did it. Alright.

Let's take it to
the other side.

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

You can pad the
knees if you like.

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

lifting the right waist,
finding your breath.

So harder, faster,

sweatier, stronger

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

This is an opportunity
to find really powerful,

mindful movement
that is connected,

that is stabilized from
your core, from your center,

from a sense of wanting to know

and understand yourself,
deep level.

I mean, we're doing 
this type of work

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

feel, but then yes, see results.

It's incredibly empowering,

so let that be motivation here

to just move nice and slow.

Snuggle up to the
sound of your breath.

Find what feels good.

Alright, the next
time you're closed here,

let's extend the
left fingertips up high.

Re-establish that
lift in the right waist.

And then extend
the left leg out long,

lengthen through the
crown of the head, breathe in.

Exhale, squeeze, and lifting up

through the right side waist.

Good, inhale, extend, expand.

And exhale, squeeze and lift.

Inhale, expand.

Squeeze. Feel that left
oblique kind of crunch

as you lift the right waist.

There's a lot going on here.

We're not collapsing
into the right shoulder.

We're building
strength in that right shoulder

as we press away from the earth.

Remember, 
my breath is my anchor.

My anchor is my breath.

Alright, the next
time you bring it in

go ahead and release
your hands to the earth,

extend the legs out long.

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

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

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

opening, lifting.

And lowering.

Engage with your core here.

Externally rotate
through the left hip.

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

And lower, amazing.

Press into your palms. 
Lift up.

Bring the right shin in front,
left heel behind.

You can also use your
blanket here to lift the hips

to make this
shape a little easier.

Gentle twist to the left,
breathe in.

Breathe out.

And to the right, breathe in.

Breathe out.

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

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

Lift the hip points up high,

big opening through the
front body, big breath.

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

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

bring the soles of
the feet together.

So we're gonna lift
up through the chest.

Again, sit up on a blanket here

if you feel like the
spine is really falling.

You can also use your
blocks in this shape,

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

to support your legs

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

Grab onto your
ankles wherever you are.

Sit up nice and tall.

Again, finding this 
big lift in the chest,

and relaxing the shoulders down.

Breathe in here.
Fill the belly with air.

We're gonna do
that two-part breath

and fill the chest with air.

And then exhale
out through the mouth.

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

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

And then empty it all out.

Again, big belly breath, inhale.

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

And then fill the chest.

Breathe in,
breathe in, breathe in.

And then exhale. 
Let it all go.

And one more
time just like that.

Inhale, belly. 
Fill it up.

Keep breathing in, 
chest, lungs expand.

And empty it all out.

Good. Lift your heart.

Send your gaze forward,
elbows back.

Imagine you're looking
down into a little pond.

Use your imagination here

as you maybe see
your own reflection.

And then let that go.

Drop the chin to the chest.

Round everything forward,

in your version of
this Cobbler's Pose.

Nice and easy. 
Breathing.

Allowing the weight of the
head now to release forward.

Keeping the shoulders relaxed.

Going inward,
snuggling up to yourself,

to your own presence.

Can take the thumbs to
the arches of the feet.

Give yourself a
little foot massage.

Then we'll tuck the chin.

Bring awareness to
the base of your spine,

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

through the torso, energy
lifting up through the chest,

through the throat,

through the third eye
or between your two brows,

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

Keep the feet active
as we transition here.

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

and we're gonna
come into a Pigeon,

so you're going to
keep the right knee bent

as you extend the left leg.

You can use your
blanket or your blocks

to prop your right hip up.

Look back at your left toes.

Make sure that leg is
aiming to be straight.

Then inhale, walk the fingertips
back towards your hips,

lift your chest, look up.

And then exhale,
come into the fold.

Snuggle up with the
sound of your breath

as you relax the
weight of your head over,

gently resting on your 
fingertips, palms or forearms.

Soften your heart. 
Close your eyes.

Listen to the
sound of your breath.

And then slowly press
up through the palms.

Come through,
keep active feet here,

just to keep nice
and safe in those knees.

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

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

extend the right leg, or just
the opposite end of your mat,

extend the right leg out.
Take a look at it.

Again, keep the feet
engaged as you inhale,

walk the fingertips
back towards the hips.

Ooh, notice what it
feels like on this side.

And then on an exhale,
we soften into it.

Really present with
the sound of our breath.

Really getting cozy, 
snuggling up to

what it feels like to move 
through this journey,

maybe trusting
being open to this idea

that you are exactly
where you're supposed to be.

That committing to
this 30 Day Journey

does have meaning
and purpose for you.

And all you have to do is
make sure you keep showing up.

And then the rest,

we simply allow it to unfold.

Take a couple more breaths here.

And then begin to slowly
follow your breath to rise up.

Keep the feet active 
as we come through.

Cross the ankles.

So we're gonna
take the blanket now,

and if you are in,
depending on your temperature,

or your mood, but if
you're a little chilly,

you're gonna roll up
like a burrito in your blanket.

If you are warm, 
you can roll your blanket up

to serve as a bolster
underneath the knees,

like so.

If you were extra and
you brought a pillow,

you could, of course, 
pillow the head.

If you were extra and you
brought multiple blankets,

you can use one to
put under the knees

and one to cozy up with.

Definitely want you to
get cozy here if you can.

I actually like my
head on the ground

so I could rock a
little gently side to side.

Once you get there,

find what feels good.

Maybe you rock your
head a little side to side.

Maybe you hug the
knees up to the chest.

But eventually I'd like us
all to meet with our hands

on the torso, 
one hand on the belly,

and one hand just above it.

And we're gonna end with 
some deep breath work.

So inhale, again, 
feel that inhalation travel

all the way down
to the low belly.

Almost as if you were
sending that breath down

to take up some
space in your hips.

Just give it a try and
then exhale. Let it go.

Then again, big, low,
downward inhale.

And a slow and with
control upward exhale.

Inhale, imagine a
balloon in your belly,

so you feel the skin of the
belly stretch as you breathe in.

And everything softens and falls

as the wave of 
the breath crests

and you exhale out.

Now just close your eyes
and start to get in the habit

of guiding your own deep breath.

Again, working with
that image of the balloon

or sending the
breath down to the belly,

then inhaling up
through the chest.

Deep diaphragmatic 
breathing here.

Deep belly breathing.

Two-part breath,

filling the belly,
then filling the chest,

and then emptying it out.

Playing here, you are
your own best teacher,

for a minute or two.

Good. Keep it going.

Stay with it. 
Be disciplined about it.

Snuggle up to the
sound of your breath.

Get cozy with this relationship.

And especially if
it's new, you might notice

that your
thoughts start to wander

and just keep coming back
to this type of breathing.

And for this last bit,
stick with it.

Just notice how your
breath can move you,

literally, physically, but
also just be open to being moved

by your own sweet
relationship to yourself,

via the breath today.

Good, and then gently
begin to let that all go.

Slowly float the fingertips
all the way up and overhead,

really slow.

So you're taking a 
nice full body stretch

from fingertips to toes.

Start to move your
tongue around in your mouth.

Grab one wrist
and then the other.

Cross one ankle over the other.

And then switch.

Then hug the knees
up into the chest,

squeeze the knees
up towards your heart.

And then we'll rock to one
side and come all the way up.

Go ahead and put your
blanket around your shoulders,

like the boss that you are.

Self-care, makin' it cool.

Self-love, makin' it

more comfortable.
It's not always comfortable.

Making this journey,

this process of 
understanding yourself better,

knowing yourself better,

your own and I feel like
it's hard enough as is,

so throwing in a
snuggle day with yourself,

finding those cozy moments,

whether they're
literal cozy moments

or kind of metaphorical 
moments where you,

coziness, metaphorical
coziness (chuckles).

What, Adriene?

Where you can
just find softness,

and give yourself some grace.

Hopefully a tad
bit of that resonates.

Maybe it'll pop up
and resonate later,

but thank you so
much for being here.

You amaze me.

I cannot believe
we are wrapping up

this beautiful Day 17 practice.

Tomorrow is Day 18,
a beautiful one,

so don't miss it.

Take a deep breath in.

And a long breath out to
bow the head to the heart,

and then invitation
here to whisper,

Namaste.

(soft upbeat music)