- Hello everyone, 
welcome to

Center Your 30 Day Yoga Journey.

I'm Adriene and I'm so thrilled
that you're back for Day 2.

This practice is
helping to set the tone.

Still all about listening.

Let's get started.

(light music)

Alrighty, let's begin 
down on the ground.

So come on down, 
take your time getting there.

Select a comfortable seat
of your choice,

maybe with the legs crossed

or if you're
comfortable on your knees.

Or maybe you sit up 
on a blanket or a block,

lift those hips so you can
find length in the spine.

Way to show up, Day 2.

Let's just shrug the shoulders
up a couple of times here.

So inhale, lift the shoulders
up to the ears and then

exhale, drop 'em down.

Again, inhale,
squeeze and lift.

And exhale, drop 'em down.

And one more time, 
inhale, squeeze and lift.

And exhale, drop 'em down.

Now we're gonna take
gentle circles with the nose.

One way for a
couple of breaths.

And then taking it in
the opposite direction.

And then bring your right ear
over your right shoulder and

tag a little weight down in
your elbows so we're drawing

the shoulders down
away from the ears.

Breathe in.

And then slowly, slowly, 
keep the heart lifted

as you draw your 
chin to your chest.

Find that nice stretch in the
back of the neck as you slowly

bring the left ear
over the left shoulder.

Again, tag some weight
in those elbows, breathe in.

Hardest part,
hardest part is already done.

We've made it here.

And that's what matters most.

Okay, lift the 
head over the heart,

the heart over the pelvis,

close your eyes
and just see this line,

this stacking of head, 
heart and pelvis.

This is gonna
be our center line.

And just as a little experiment,
I'm gonna invite

you to shift head, 
heart and pelvis

a little bit front to back.

So you'll feel, of course,
a rocking on the sits bones,

your foundation.

You'll feel a pressure of
weight in the feet as you lean

forward and a relief of
that pressure as you lean back.

And then see if you
can take it side to side.

It's gonna be just moving
from the rib cage so the pelvis

will stay grounded 
for this one

as you move 
a little side to side.

Might feel good in
the side body here.

And now, yep, you guessed it,
circular motion.

So taking it for a ride.

Maybe inhaling 
as you come forward

and exhaling around and back.

And as you continue to
just kind of move in a way that

feels good here, 
you might start to

extrapolate (chuckles).
You might start to improvise.

If you've been practicing with
me for a while, you could bend

the elbows, you know how to
smooth the chest forward,

and then round through 
as you come through the back,

maybe allowing the
shoulders to come forward.

So we're playing around here.

The mantra today for 
this listening practice

is "I am in tune."

And you won't always 
feel good on the mat,

just like we don't always
feel good off the mat.

You can reverse the circle now.

Maybe try this on for size.

I am in tune with
what feels good

for me.

I am in tune with what
feels good for my body.

So there's lots of 
room to play and grow

in this journey.

And the key to that 
is actually not in the doing,

you can bring it 
back to center now,

but it's in the listening.

So now we're gonna bring
our hands to our body,

so left hand to the heart space,
right hand to the low belly.

Close your eyes or soften
your gaze, relax the shoulders,

lengthen through
the crown of the head.

Start to slow down
your breathing here.

Feel the warmth
of your own touch.

And if you ever feel a little
lost or you feel like judgment

(chukcles) has come a-knockin'
at your door here through any

of these practices, 
remember this,

the breath always comes first.

We, essentially in my mind,

are joining here together

to first breathe together,

our breath being our spirit,

the soul.

And the movement
really comes from that.

Thanks again for showing up.

Take a deep breath in.

Listen to the sound of
your breath as you exhale.

And you can open the eyes and

we're gonna come 
forward onto all fours.

Listen to a nice audible inhale
today as you drop the belly

and shine your heart forward,

stretch through the 
front body, Cow Pose.

Exhale, round through the spine,
listen to the exhale as

you draw the navel up, crown
of the head releases down.

Continue, 
inhaling to drop the belly.

Opening up through 
the front body.

And exhaling, listening to 
the sound of your breath,

rounding through the spine,

opening up 
through the back body.

A couple more times.

Listening to the
sound of your breath.

Maybe slowing them
down a couple beats.

And then walk the hands forward,

bring the spine back to neutral,
take a deep breath in.

Exhale, curl the toes under,
send the hips up high and back,

Downward Facing Dog.

Turn the toes 
inward just slightly,

turn your attention 
inward a lot.

Listen to the sound
of your breath here.

Three breaths,
Downward Facing Dog.

So we start to warm up,
bend the elbows slightly,

send weight into the
lower half of the body.

You got this.

And then bend your knees, 
inhale to look forward.

Exhale to make your way to
the top of the mat, mindfully,

slowly again, I am in tune
with what feels good

for my body today.

Forward Fold at
the tip-top of the mat.

Benji looking sweet as always.

When you're ready, Uttanasana,
Standing Forward Fold.

Again, feet hip width apart,
toes pointing forward,

relax the weight of your head,

relax the weight 
of your shoulders.

Keep a nice bend
in the knees here.

Three breaths,
listening to that inhale.

And listening to the exhale,
noticing the sensations in

your body as you breathe.

Nice, then draw the
hands to the waistline here.

Inhale in.

Exhale, slowly bend the knees,

dig into your foundation 
and roll it up.

Rise up strong,

lift the chest,

lengthen through 
the crown of the head.

Good, inhale in here.

Exhale to drop your shoulders
down a little more and maybe

pull the elbows back,
opening up through the chest.

Good, legs are active here.

So we're working
always to create

a whole body experience, right?

This is a whole body 
experience for our mental,

emotional, 
physical health,

happiness.

So try to
listen with all parts.

(clicks tongue) Wink, wink.

Okay, interlace the fingertips,
bring the hands behind.

Thumbs are gonna extend to

create a little 
support for the neck.

Inhale, lift the chest.

Exhale, we did this yesterday.

We're gonna go to one side,
any side, around through center,

take it to the
opposite side and lift back up.

So we're moving a little more
swiftly today with the breath.

Again, each time you 
move through this cycle,

finding something new,

finding a way to 
incorporate your whole self.

Whatever that means to you.

And if that's a little too
out there or a little too many

layers for today, just focus
on the spine, spinal flexion,

and staying grounded 
through your feet.

Reverse the circle
if you haven't already.

Maybe bringing that Ujjayi
Breath into the practice

if you're familiar, 
this nice audible breath,

this ocean sound.

And then bring it all the
way back up to center,

inhale, look up.

Exhale, we're gonna take it
all the way down into the fold.

Release the arms,
relax the weight of the head.

Forward Fold.

Good, this time, inhale,
lift up halfway but today we're

gonna slide the 
hands all the way to

the tops of the thighs, 
so the femur bone.

You're gonna loop your
shoulders back, pull back with

the elbows like little
grasshopper legs,

and then find 
extension from here.

Think about your body in
the number 7 shape,

that number 7 figure.

Great, draw the 
shoulder blades together,

lengthen through 
the back of the neck.

Good, take a deep breath in.

And then exhale, 
that was a good experiment.

Let it go.
Forward Fold.

Root to rise here, 
inhale, reach for the sky.

Fingertips spread.

Reach, reach, reach.
Big breath, big stretch.

Exhale, palms
together at the heart.

Good, inhale in.

Exhale, fingertips come down.

Inhale in again to reach up.

Big breath, big stretch.

Exhale, wiggle the fingertips.

Make it rain a 
little as you bring it

all the way back 
down into the fold.

Halfway lift, here we come.

Inhale, halfway lift, 
palms on the tops of the thighs.

Now just in one 
breath so as you exhale,

you cascade it back down.

Good, and bend the knees, 
plant the palms,

step one foot back,
then the other, Plank Pose.

Press away from your yoga mat.

You can always lower the knees
here for a little Half Plank.

I think this is a really
great place to work as well.

So drawing the navel up and in,
hugging the low ribs in.

And then in time, as you build
strength in the shoulders,

you can lift the knees,
reach the heels back.

Wherever you are, think about
lifting through the crown of

the head, breathing
nice full inhalations.

And nice long exhalations.

You may be starting to
tremble here, to shake.

Think of your energetic body 
here getting some love.

You're here for three, two,

and on the one, 
slowly lower the knees,

lower the belly,
come all the way down.

Drag the hands in
line with the shoulders.

Squeeze the elbows
gently into your sides.

Inhale, we rise up, Cobra.

Big breath in.

Exhale, slow and with control,
melt it back down.

Good, curl the toes under.

Lift the kneecaps.

Engage the legs.
Inhale in.

Exhale, press up.

Power up to Plank.

Take a deep breath in here.

Nice and strong.

Exhale, hips up high and back.

Downward Facing Dog.

Beautiful.

Take a couple moments here
to stretch through the feet.

And when you're ready, inhale,
anchor through the left heel,

slide your right foot up
against that imaginary wall.

Now think about
your midline here.

So we're not stacking the hips.

We're dialing 
the right toes down

and we're trying to level them.

Using that inner mirror, 
you got this, inhale.

Exhale, shift the 
weight forward,

step the right foot 
all the way up.

Lower the back
knee to the ground.

Sweet.

Think about squeezing your
inner thighs to the midline

and that's what lifts you up.

So you're lifting up 
from this sensation

in the center of your body.

And we rise up, send the
fingertips all the way up

towards the sky.

Back toes can be
curled or uncurled.

Wherever you feel more rooted.

Good, inhale,
maybe take your gaze up.

Exhale, wiggle the fingertips,
rain it down.

Left knee stays where it is.

We're gonna straighten the
right leg, flex the right toes

towards your face and actively
pull the right hip crease back.

Nice runner's stretch here.

Careful not to dump all of 
your weight into your left hip,

but again, keeping this 
nice notion of center

between the two hips.

This nice level.

Great, now it's not just what
we do here, but how we do it.

So think about rolling through

the whole sole 
of your right foot

as you come all the way
back to your nice low lunge.

Option to lift that back knee.

We'll take a deep
breath in together.

And then exhale together,
plant the palms, step it back.

Plank or Half Plank 
for one breath. Inhale in.

Exhale, slowly
lower down with control.

Catch a wave.
Inhale, rise up, Cobra.

Big breath in.

Listen to the sound of
your song, your breath.

And then exhale,
soften and release.

Getting the energy flowing.

Curl the toes under.
Inhale in.

Exhale, press up, power up,
Plank or Half Plank.

You got this.

And then send the hips up high
and back, follow your breath,

Downward Facing Dog.

Take a couple moments here.

And when you're ready,
anchoring the right heel.

So right heel's anchored,
pressing into both palms evenly.

We slide the left foot 
up with control.

Dial the left toes down.

Hug the low ribs in.
Breathe. Find that midline.

You got this.

Takes a lot of discipline,
but the payoff is grand.

Hugging that left knee 
in through center,

sending it all the 
way up into your lunge.

Whenever you're ready,
lower the right knee down.

Alright, again, rather than
getting into the posture and

then finding your center,

see if you can move 
from that sensation,

that sensation
of the midline,

your core, your pelvic floor.

Here we go, squeezing the inner
thighs in towards the middle,

finding that sensation.
We're just exploring.

And it's from
there that we rise up.

I already have
captured the flag here.

And then maybe 
I send the fingertips up.

Back toes can be curled
or uncurled your choice.

Front knee is bent, breathe.

Maybe take the gaze up.

Sweet, and then
wiggle the fingertips.

Actually wiggle
them all the way down.

This is a good
work for the brain.

And then sending the hips back,
really pulling that left hip

crease back as you straighten
through that left knee.

Flex your left toes 
towards your face.

So we're gonna come to
this move a couple times.

I'm saying straighten that leg,
but anytime I say straighten,

you want to keep a little
bit of a bend in the knee.

Sometimes we'll bend generously
here to really get into that

belly of the hamstring, 
but just a little rule since

all bodies and 
all different levels of

our journey are 
coming to practice,

you never really
want to lock the joints.

Keep it nice and soft always.

Alright, rolling
through that left foot.

Nice and slow.

Option to lift the back knee as
we all, inhale, let your heart

energy just kind
of radiate forward.

Open up through
the throat as well.

Good, then plant the palms,
step it back, Plank Pose.

Listen carefully.
Inhale in.

Exhale, send the hips up high
and back, Downward Facing Dog.

Inhale in.

Exhale, all the
way back to your Plank.

Inhale in.

Exhale, Downward Facing Dog.

Inhale in.

All the way back to your Plank.

One more cycle.
Inhale in.

Exhale, Downward Facing Dog.

Think about slow and
with control. You got this.

Inhale in.

Exhale to your Plank.

Hold for three, two, and one.

Slowly lower the knees.

Bring them as wide as your yoga
mat and send the hips back,

Extended Child's Pose.

Now close your
eyes here, dear one.

I love this shape because it is,

for me and I'm nerd,

but an emulation of kind 
of coming into my own

private little love cave.

Now I know this shape is just
not all that for everyone so

some modifications would be to
come to lie on your back with

your feet as wide as the mat
and the knees coming together.

That's what we're
gonna meet up soon.

Or to come up into a
meditation pose, a seat.

The head and the heart
and the pelvis stacked.

Maybe it's a
fetal position day.

Wherever you are, 
close your eyes

and inhale lots of love in.

And exhale lots of love out.

And we're gonna add
a little count to this.

Inhale for five, four,

three, two, one.

Good. Exhale for 
five, four, three,

two, one.

Inhale for five, four,

three, two, one.

Exhale five, four,

three, two, one.

Inhale for five, four,

three, two, one.

Release, five, four,

three, two, one.

Count two more
rounds on your own.

And slowly begin 
to open your eyes

and shift forward, up

and around to a seat.

Send the legs forward.

Point your toes, 
send the fingertips forward.

And we're gonna
slowly roll down.

Just using this
week to take stock.

Notice where we're at now.

Then eventually, humbly,

surrendering the weight 
of our body to the mat.

We're gonna bring the
feet as wide as the mat.

Knees come in to touch.

A little resting pose here.

So this is a great place to
come to whenever we're doing

Extended Child's Pose
and that's not your jam.

Alright, we're gonna
interlace the fingertips.

Bring them behind the head.

Elbows nice and wide.

Take a deep breath in.

Long breath out.

Then slowly lift the heels,

bring the knees up 
towards the chest,

deep breath in.

And exhale, you're gonna send
the legs over to the left for

a little reclined twist.

You can keep the arms behind
the head if that feels good or

if you're used to extending
them out in any direction,

of course, you can do that.

Breathe in deeply.

And exhale completely.

Inhale in again.

Use your exhale to
melt it back to center.

And then take a deep breath in

and use your exhale 
to take it to the other side.

Oh, yeah. (chuckles)

Finding any variation with 
the arms that feels good.

Tuning into what feels good.

That is a heck of
a centering practice.

And if we take the time to just
get to know what that feels

like here, then the ideas that
we're able to access that

off the mat and in our
daily lives with more ease.

The practice of tuning in,
listening.

Finding what feels good, 
what feels true.

Alright, inhale in.

Use the exhale to
melt it back to center.

So, navel draws down.

Hug the knees into the chest.

You can lift the chest and
the nose up towards the knees.

Just an option.

Just giving you options
here for a breath or two.

Finding this contraction,
drawing the navel down so you

can engage your deep core here.

And then slowly release.

Let it all go.

Extend one leg, then the other.

Let your arms rest
gently at your sides.

You can rotate
the wrists and ankles.

If you like, wiggle the 
fingers and the toes

if you're into that. (laughs)

And then let's 
come to stillness.

Then we begin to surrender.

Each day we come 
to this practice in

the Center Journey 
will be different.

One day building, 
of course, upon the next.

So showing up, to listen.

(chuckles)

Thank you for sharing 
your valuable time and

energy with me and with all
of the beautiful people showing

up around the world to
do this practice with us.

Look forward to
seeing you tomorrow.

Inhale, bring the palms
together in prayer

all the way 
up to the forehead.

And exhale to close
this Day 2 practice.

See you tomorrow.

(light music)