1 00:00:00,000 --> 00:00:02,730 (light music) 2 00:00:20,626 --> 00:00:23,720 - Hello and welcome to Center 3 00:00:23,720 --> 00:00:26,491 Your 30 Day Yoga Journey. 4 00:00:26,491 --> 00:00:28,792 Whether we are meeting for the first time 5 00:00:28,792 --> 00:00:32,000 or we are longtime friends, 6 00:00:32,000 --> 00:00:33,759 thank you so much for being here. 7 00:00:33,759 --> 00:00:37,270 Today is Day 0, alright? 8 00:00:37,270 --> 00:00:40,750 And a lot of you may know what Day 0 is all about and some of 9 00:00:40,750 --> 00:00:42,840 you may be new here and so let me tell you. 10 00:00:42,840 --> 00:00:46,575 This is not our first yoga day or yoga asana, 11 00:00:46,575 --> 00:00:50,079 yoga movement day. This is a welcome day. 12 00:00:50,079 --> 00:00:52,880 You can think of it like an orientation day. 13 00:00:52,880 --> 00:00:55,740 If you were ready to do yoga today, guess what? 14 00:00:55,740 --> 00:00:57,009 You have a whole day to just 15 00:00:57,009 --> 00:01:00,920 soak up your intentions and prepare. 16 00:01:00,920 --> 00:01:05,439 And if you're just now getting to this opportunity, just now 17 00:01:05,439 --> 00:01:08,242 jumping in, kind of spontaneous decision, 18 00:01:08,242 --> 00:01:12,640 I got your back too because we have a day to just, eh, 19 00:01:12,640 --> 00:01:16,120 center and get ready for the journey. 20 00:01:16,120 --> 00:01:19,480 So first things first, if you don't know me, hi, I'm Adriene. 21 00:01:19,480 --> 00:01:23,439 This is the eighth year we are doing this 30 Day Yoga Journey 22 00:01:23,439 --> 00:01:26,879 and so I've had some practice and each time I learn a little 23 00:01:26,879 --> 00:01:29,525 bit more about what serves the community, 24 00:01:29,525 --> 00:01:31,730 what serves us as we're going along 25 00:01:31,730 --> 00:01:36,239 this 30 Day Yoga Journey together. 26 00:01:36,239 --> 00:01:38,766 So I want to thank you for trusting me 27 00:01:38,766 --> 00:01:42,079 and saying yes to this opportunity. 28 00:01:42,079 --> 00:01:44,440 There are a couple of things that I can share that might 29 00:01:44,440 --> 00:01:47,799 help you a little bit along the way. 30 00:01:47,799 --> 00:01:50,959 The first things may be a little obvious, but just a few 31 00:01:50,959 --> 00:01:54,050 little housekeeping items; one, always wear something 32 00:01:54,050 --> 00:01:56,469 comfortable that you can move in, that you feel good in. 33 00:01:56,469 --> 00:02:00,799 You don't have to have any fancy yoga pants or fancy tops. 34 00:02:00,799 --> 00:02:02,720 Just wear something comfortable, pajamas, 35 00:02:02,720 --> 00:02:04,969 loose fitting clothes, whatever feels good. 36 00:02:04,969 --> 00:02:08,639 I mean, that's really one of the more joyous things about 37 00:02:08,639 --> 00:02:11,230 practicing at home. I mean, you can even 38 00:02:11,230 --> 00:02:14,310 be really free and wear little to no clothing. 39 00:02:14,310 --> 00:02:17,879 I mean, why not? I'm just keepin' it real here. 40 00:02:17,879 --> 00:02:20,970 The other thing is you might want a yoga mat. 41 00:02:20,970 --> 00:02:24,080 If you have one, that's really great. 42 00:02:24,080 --> 00:02:26,199 If you don't, it's all good. 43 00:02:26,199 --> 00:02:27,800 You just need a hard surface. 44 00:02:27,800 --> 00:02:29,843 And even a carpeted surface will work 45 00:02:29,843 --> 00:02:31,680 well for this journey. 46 00:02:31,680 --> 00:02:35,709 This program is really designed for all types of people and it 47 00:02:35,709 --> 00:02:39,360 really encapsulates the whole Yoga With Adriene mission, 48 00:02:39,360 --> 00:02:41,990 which is to provide this experience, 49 00:02:41,990 --> 00:02:46,400 this opportunity to as many people as possible. 50 00:02:46,400 --> 00:02:50,960 There are many layers to this practice so if you are someone 51 00:02:50,960 --> 00:02:54,479 who considers yourself a more advanced practitioner, 52 00:02:54,479 --> 00:02:55,800 I've layered in things for you. 53 00:02:55,800 --> 00:02:59,930 If you are brand new, complete total beginner to yoga, 54 00:02:59,930 --> 00:03:02,119 I got your back as well. 55 00:03:02,119 --> 00:03:04,639 So if you have a yoga mat, bring it. 56 00:03:04,639 --> 00:03:06,840 If you don't, you don't need to go buy one. 57 00:03:06,840 --> 00:03:09,879 Benji. This is my assistant, Benji. 58 00:03:09,879 --> 00:03:12,719 If you don't have one, you don't need to go buy one. 59 00:03:12,719 --> 00:03:15,400 You can just use a nice hard surface. 60 00:03:15,400 --> 00:03:18,941 There are a few household items that you might bring, 61 00:03:18,941 --> 00:03:22,644 a few centering accoutrements. 62 00:03:22,644 --> 00:03:26,319 If you have a yoga block, bring it. 63 00:03:26,319 --> 00:03:27,280 We'll use it. 64 00:03:27,280 --> 00:03:31,080 If you don't have a yoga block, you can use a book or just 65 00:03:31,080 --> 00:03:34,799 like a hard-cased something. (laughs) 66 00:03:34,799 --> 00:03:38,039 Use your creative mind to find out what that is. 67 00:03:38,039 --> 00:03:41,549 And then I would suggest if you have a towel, 68 00:03:41,549 --> 00:03:42,820 or like a beach towel, 69 00:03:42,820 --> 00:03:45,460 or it could be a bath towel or a blanket, 70 00:03:45,460 --> 00:03:49,039 doesn't have to necessarily be like a Mexican yoga blanket. 71 00:03:49,039 --> 00:03:52,919 Just bring a blankie or two, have that around you. 72 00:03:52,919 --> 00:03:54,187 There are a couple days where 73 00:03:54,187 --> 00:03:57,249 I invite us to bring a pillow to practice. 74 00:03:57,249 --> 00:04:00,680 This can be a pillow from your bed or a couch pillow 75 00:04:00,680 --> 00:04:01,869 or if you're doing this on the go, 76 00:04:01,869 --> 00:04:04,179 you never need any of these items 77 00:04:04,179 --> 00:04:06,919 to get the most out of the practice. 78 00:04:06,919 --> 00:04:10,159 It's still gonna be really lovely. 79 00:04:10,159 --> 00:04:14,199 There are a few things you can do to enhance your experience. 80 00:04:14,199 --> 00:04:18,070 One, I think it's always really wise to tell the people you 81 00:04:18,070 --> 00:04:21,199 live with that you're making this commitment. 82 00:04:21,199 --> 00:04:24,720 And then if you wanna be extra, invite friends, invite family, 83 00:04:24,720 --> 00:04:27,399 invite people you know to join you, 84 00:04:27,399 --> 00:04:30,448 to help with that accountability that I know 85 00:04:30,448 --> 00:04:33,079 we all tend to struggle with sometimes. 86 00:04:33,079 --> 00:04:35,420 So that could be a really good idea. 87 00:04:35,420 --> 00:04:38,839 And then, this is a framework for you to play in. 88 00:04:38,839 --> 00:04:42,270 I'm here to guide you every step of the way. 89 00:04:42,270 --> 00:04:44,109 But if there's anything that 90 00:04:44,109 --> 00:04:46,867 you feel like would support you on this journey, 91 00:04:46,867 --> 00:04:50,560 whether that's making a little yoga mat spray. 92 00:04:50,560 --> 00:04:53,560 This is a three item yoga mat spray. 93 00:04:53,560 --> 00:04:59,046 I'm gonna share a little recipe for it in the daily emails. 94 00:04:59,046 --> 00:05:01,600 Which if you haven't yet signed up for your daily email, 95 00:05:01,600 --> 00:05:05,000 please use the link in the description to sign up. 96 00:05:05,000 --> 00:05:08,279 That's just gonna help you get the most out of this program. 97 00:05:08,279 --> 00:05:10,699 And they're short, they're sweet, it's not a lot 98 00:05:10,699 --> 00:05:12,800 and those emails stop after Day 30. 99 00:05:12,800 --> 00:05:17,705 So you're not like, you're not succumbed to 100 00:05:17,705 --> 00:05:19,787 hearing from me every single day for the rest of your life 101 00:05:19,787 --> 00:05:22,109 unless you want to, 102 00:05:22,109 --> 00:05:24,680 then we can arrange that. Just kidding. 103 00:05:24,680 --> 00:05:26,319 Alright, I think that's it. 104 00:05:26,319 --> 00:05:27,970 Bring something to pad the knees, 105 00:05:27,970 --> 00:05:30,360 bring a pillow if you want and then just ask yourself, 106 00:05:30,360 --> 00:05:32,350 "Would it be nice to have a little candle nearby?" 107 00:05:32,350 --> 00:05:35,120 Don't need it, not necessary. 108 00:05:35,120 --> 00:05:36,850 Maybe a little spray. 109 00:05:36,850 --> 00:05:38,993 Maybe it's just about communication, 110 00:05:38,993 --> 00:05:42,330 writing down your commitment in a journal, 111 00:05:42,330 --> 00:05:43,980 thinking about your why. 112 00:05:43,980 --> 00:05:45,839 Why do you want to do this? 113 00:05:45,839 --> 00:05:47,560 And if you don't know yet, totally cool. 114 00:05:47,560 --> 00:05:50,240 Maybe you'll know at the end, at Day 30. 115 00:05:50,240 --> 00:05:51,729 Why is this important? 116 00:05:51,729 --> 00:05:54,079 Why do I want to do this for myself? 117 00:05:54,079 --> 00:05:55,680 You know, I've said this before, but I'll just share 118 00:05:55,680 --> 00:06:00,845 one last time here before we dive in tomorrow with Day 1 that 119 00:06:02,508 --> 00:06:07,160 having a daily centering practice of any kind is going 120 00:06:07,160 --> 00:06:11,759 to support you in this idea of whole body mental health. 121 00:06:11,759 --> 00:06:13,109 I don't know a single person 122 00:06:13,109 --> 00:06:17,130 who hasn't been thrown off-center in recent years. 123 00:06:17,130 --> 00:06:20,800 So this practice is really designed for the here and now 124 00:06:20,800 --> 00:06:24,390 and I hope that it will support you in creating a more 125 00:06:24,390 --> 00:06:28,214 healthy and harmonious connection between your brain, 126 00:06:28,214 --> 00:06:30,849 your body, and your heart, or your soul. 127 00:06:32,578 --> 00:06:36,079 Practicing with people all over the world has been my greatest 128 00:06:36,079 --> 00:06:41,120 life's honor and so I'm just really excited and a little, 129 00:06:41,120 --> 00:06:44,989 a little touched to be going on this journey with you 130 00:06:44,989 --> 00:06:49,120 once again, whether this is your first time, I'm excited to 131 00:06:49,120 --> 00:06:51,480 join you for the first time or I know there are just so many 132 00:06:51,480 --> 00:06:53,996 people who do this as an annual tradition 133 00:06:53,996 --> 00:06:57,332 so thank you so much for continuing 134 00:06:57,332 --> 00:07:01,639 and for helping me keep this tradition alive. 135 00:07:01,639 --> 00:07:03,803 Wherever you are, we're gonna close with 136 00:07:03,803 --> 00:07:06,959 three deep breaths together. 137 00:07:06,959 --> 00:07:08,630 It's that easy. 138 00:07:08,630 --> 00:07:10,560 So wherever you are, sit up nice and tall, 139 00:07:10,560 --> 00:07:12,259 or if you're laying down watching this in your bed, 140 00:07:12,259 --> 00:07:15,269 rock on, you can just snuggle your shoulder blades down, 141 00:07:15,269 --> 00:07:17,980 create a little spaciousness around 142 00:07:17,980 --> 00:07:20,839 your neck and your shoulders. 143 00:07:20,839 --> 00:07:23,960 And then wherever you are, just find a gentle lift up 144 00:07:23,960 --> 00:07:26,079 through your sternum or your heart. 145 00:07:30,267 --> 00:07:32,480 And then we'll inhale in deeply together. 146 00:07:35,475 --> 00:07:39,519 And exhale, completely relaxing the shoulders. 147 00:07:42,614 --> 00:07:44,430 Inhale in. 148 00:07:47,977 --> 00:07:50,439 And exhale, release. 149 00:07:51,520 --> 00:07:53,800 And if you haven't already, maybe for this last one, 150 00:07:53,800 --> 00:07:56,091 you close your eyes or soften your gaze 151 00:07:56,091 --> 00:07:58,899 and inhale lots of love in. 152 00:08:01,131 --> 00:08:02,959 And exhale lots of love out. 153 00:08:02,959 --> 00:08:05,999 Bring the palms together, bow your head to your heart, 154 00:08:05,999 --> 00:08:09,120 allow your breath to just return to its natural rhythm. 155 00:08:12,329 --> 00:08:17,439 Opportunity here to finish this sentence. 156 00:08:19,093 --> 00:08:22,613 "I choose to commit to the 157 00:08:22,613 --> 00:08:26,595 "30 Day Yoga Journey becauseā€¦" 158 00:08:32,275 --> 00:08:36,879 "I choose to commit to the 30 Day Yoga Journey becauseā€¦" 159 00:08:39,363 --> 00:08:42,079 And if you can't think of how to finish that sentence, 160 00:08:42,079 --> 00:08:44,430 just say, maybe affirm. 161 00:08:44,430 --> 00:08:49,406 "I choose to commit to the 30 Day Yoga Journey." 162 00:08:54,775 --> 00:08:57,679 Trust it. Don't think too hard. 163 00:08:57,679 --> 00:09:00,219 Take a deep breath in again. 164 00:09:00,219 --> 00:09:03,399 Exhale to lift the head, release the hands. 165 00:09:03,399 --> 00:09:07,116 Find a little movement in your shoulders if you like. 166 00:09:07,116 --> 00:09:10,230 That's the thing, do not think too hard about this. 167 00:09:10,230 --> 00:09:13,759 If you can do Day 1 of this journey, of this practice, 168 00:09:13,759 --> 00:09:16,051 which is tomorrow, you can do the entire thing, 169 00:09:16,051 --> 00:09:17,960 I promise you. 170 00:09:17,960 --> 00:09:21,480 So on that note, I will see you then. 171 00:09:21,480 --> 00:09:25,099 I cannot wait. Thank you again for being here. 172 00:09:25,099 --> 00:09:26,958 I'll see you tomorrow. 173 00:09:28,190 --> 00:09:33,094 (light music)